Accumulate at least 30:00 of mobility work throughout the day.
Sunday, 09.23.12 – Recovery
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Testimonials
Accumulate at least 30:00 of mobility work throughout the day.
Previous post: Saturday, 09.22.12 – Training
Next post: Monday, 09.24.12 – Training
{ 21 comments… read them below or add one }
Ran the Hudy 14k yesterday. My longest run ever. 1:19:36. It was just over a 9 min mile. The 2 mammoth hills slowed me down.
Really nice work Holly! Congrats.
Nice Holly!!
Congrats Holly!
OPT
5k row time trial
Actual time: 19:52.1
Adjusted time: 18:31.0
(Adjustment weight factor = 0.932, BW = 197#)
Nice job Brandon!
Thanks man. It was rough, but now I at least have a time to improve on!
8.3 mile run, 7:50 pace
+
30-minute break
+
8.3 mile bike ride, 15.5 mph pace – had to measure the distance I ran since my odometer battery died during the run
Feeling good and ready for the Bourbon Chase next weekend!
For Time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
29:45
SHE
For time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
38:07
Ugh.
A. Snatch balance, build to an easy double in 6:00
B. Overhead squat, 5 x 2-3 @ 90% effort, 3211; 2:00 rest
C. Squat snatch, touch-and-go, 15 x 3 @ 60% of 1RM; begin a set every :60
A. 155
B. 155, 165, 175, 185 all for 3, 185 (2)
C. 105
OPT
being
5k row– 19:02.4
weighed in at 183# today so adjusted weight factor– 0.917
adjusted time– 17:27.2
+
15 min AMRAP with Glenn and TDC2
3 Muscle Ups
12 Burpee Box Jumps 24″ box
200m run
6 rounds + 3 MU + 3 BBJ
Really happy with this because all 7 sets of MU were unbroken. Definitely the best those have ever felt. Also, like Glenn said, now I know in the back of my mind that even when I’m tired, I can rip off MU in sets of 3.
+
MWOD #49
50 min mobility work + through MWOD #41…
5 K Row
18:56
body weight: 184.5
adjusted weight factor: .919
Adjusted time: 17:24
Clean pulls 3 x 3 every :90 185/205/225
HPC every :60 x 12: #155
then
Run 400 Power Clean 185 x 21
Run 400 Power Clean 205 x 15
Run 400 Power Clean 225 x 9
16:49 I am pretty sure was the time. the 225′s felt utterly fantastic.
For Time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
29:41. sweet moses this was terrible.
OPT SHE – see Heather
29:40
OPT SHE – see Stephanie
27:58
Thanks SHE ladies for awesome camaraderie & to others watching for all the encouragement. We needed it for this one!
Wow! Some outstanding work out there today. Really impressed with the diversity of activity and accomplishments by everyone. Special shout out to Pat for a (dare I say mind-bending performance) on his clean fun-fest.
Great to be inspired by an athlete 4yrs+ my senior!!!
Also, great to sweat it out with Josh “you could be my son” and the ever-motivating TDC2! Thanks for the collective push.
WU: 5 mins airdyne/roller/bands/3 strict pull ups
A. Overhead shot toss, 5 attempts for max distance @ 16 lbs; rest as needed
All were 10 ft less than Estaban’s WU
+
15:00 AMRAP of:
3 muscle-ups
12 burpee box jumps, mandatory step-down, 24″
200m run
7 rounds plus 60m (went directly into a 800 survival jog)
Cool Down: 2×15 ghdsu/2x 8 reverse hyper with 75/ bands/roller
Thanks for the shout out bro! Definitely had some “warm afterglow” yesterday for several hours. Sundays at CSC are the best.
For Time:
100 walking lunge steps
90 glute-ham sit-ups
80 double-unders
70 hip extensions
60 double-unders
50 burpees
40 row calories
30 AirDyne calories
20 pull-ups
10 dips, bar
33:28
Thanks to everyone who encouraged me along the way! It was a tremendous help! Next time …..31 flat!