March 21, 2004
Sunday 040321
Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps
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Nick Massman's lactate training seminar!
Posted by lauren at March 21, 2004 8:43 PM
That looks motivating! I did some of that last wednesday.
Frank, it's a push press with a full front squat.
12:13
How well I did on the lifting was dependant on how much effort I put into the 400 meters. The faster I ran, the more challenging the thrusters. The first and last rounds I ran hard and I know that pair of 35# powerblocks had acquired a mind of their own. I was being pulled forward and the blocks were even trying to press themselves overhead in some bizarre off balance semi-horizontal way. I had to break the sets and catch my breath many times this morning or I'm certain I would have acquired a shoulder injury from my impaired form.
11:33
I felt very determined this morning as this cold caused me to drop out of Barbara yesterday after only 3 rounds. I gave it an all out effort this morning and even did my first 400 meters in 1:50. I experienced the same as Kelly though - my thrusters were brutal due to the effort expended on running. With the cold my chest was pounding and I was gasping for air...not a pretty sight.
13:50
Substituted C2 for run, averaged 1:21.8 per 400m. Broken thruster sets: 12-9, 11-10, 7-7-7. Big improvement over similar workout 01/26/04, where I was only able to complete 3 rounds in 20'. Now off to bag my first mtb ride of the season, awesome wx out here in CO!
WELL, I ROWED 400M ON THE C2 & DID THE DB THRUSTERS & REALLY THOUGHT MY TIME WAS WAY TO FAST @ 7:09 WHEN I READ KELLY'S TIME THEN AS I READ ON & SAW THAT A PAIR OF 35# DBS WERE CALLED FOR SO I WENT BACK WITH THE PAIR OF DBS & THAT PART ALONE ADDED ANEXTRA 5.5 MINUTES THEREFORE ABOUT 12:39 TOTAL TIME USING ALL THREE DBS (INCLUDINE THE UNDERSIGNED) DAVE K
It was pouring outside so I substituted a 2 minute all out jump rope for the run. My shoulders were burning on the dumbel thrusters and I had trouble with form in general. It feels like the weights just want to fall forward which puts all the load on my shoulders. I don't know if this is what is suppose to happen but I feel as if my legs are getting left out of the exercise because I can easily perform that part of the effort. Had to drop the weight to 25 lbs. My inclination is that flexibility is the culprit.
My time sucked 17:05. Used a treadmill for the 400m.
My time was around 16:00. I keep forgetting my watch and have to use the clock at the gym.
Did first round with no breaks and 35#.
Did the 2 at 25#.
12:38. Legs felt fine on the thrusters it was my shoulders that died. They really hurt once i got going on that run for the first 100m. finished off with 15 mins of skipping for a change: At 28 i figured it is time to learn.
13:40
Used Concept2 for 400m.
Used 25# db (the most I own) for thrusters.
Felt good to be back.
This was my first WOD in about a week, due to last week's business trip to the second-hand smoke capital of the world, Las Vegas. Yeeeecccchhh!
Off to cub scout field trip.
14:20 but with much lighter dumbbells -- started with 15# but dropped to 12# after discovering some serious instability in the left rotators, which has troubled me off & on for a few years.
By locking your hand in position, barbells can camouflage this -- I'll be using dumbbells for my thrusters, overhead presses and OH squats for a while.
26:30
Not too quick, but much better than yesterday when I had to quit after 3 rounds. Feels good doing a WOD after two weeks off. School gets in the way of all of the fun stuff. The running was good, I got the first two rounds in 1:36, but slowed down to 2:00 for the last round. My lungs were burning and I had to break up the thrusters into 3 mini-sets. A fun workout to be sure.
12:23 today. Switched in 400m rows instead of the running.
Woo-hoo!
10:56 @ 35lb. DBs.
I think there's another 20-30 seconds to improve in there...I'm still feeling the aftereffects of my trip, though today was a lot better than yesterday.
Oh yeah...that's also after a Run(2)-Swim(1)-Run(2) this morning.
Matt G.: what's the run-swim-run for if you don't mind me asking?
C2 Rower: $800
Towel to catch the spit n puke: $10
Grabbing your d**k on camera for all the world to see: Priceless!
John R.
RSR is for my masochistic tendencies...;) No better way to start out a nice 45 degree Sunday morning than a little jaunt to the pool and back at 5am.
15:50 using 30# DB. Legs still a little weak for yesterday.
16:52
Rowed 500s instead of running; had to break all sets of thrusters at 11/10. Shoulders ok; oxygen uptake...not so ok!
12:05
Had to redeem myself after Barbara. The pull up endurance kills my times.
I used 20# dbs, for a time of 13:15
I truly wish I could've done this workout. It looks really good. But, I rolled my ankle playing basketball yesterday. Hopefully, I'll be able to get back into the workouts in a day or two. For now, I'm just taking it easy on the ankle.
Major progress on the runs today 1:30-1:45. Only had to break the last set of thrusters at 18 so I could keep going low in the squat portion. Total time 9:57.
13:51 had to break up final set of thrusters 15 & 6...left shoulder kinda weak...
13:20 ,had to break the thruster sets.
15:35
had to use 25# DBs
avg HR = 161
Used 45 lb bar for thrusters. Rowed 400m on C2.
3 rounds: 9 min
15.22, rowed 400m on the concept 2
I'm a day late on this one - 11:30
Had to break up the thruster's into sets of 10 and 11 w/30-45 second rest in between. Ran good at 1:30 per lap.
Great WOD! 8:23 and panting!!
12:54
had to use 25# dumbbells
15:45. This was my first time doing Thrusters....they were killer. Great workout.
Added 15 sets of 3 pullups after that.
35# Thrusters with 400 meter trail runs.
Lungs on fire!
7:16
