400m run – Not For Time

Saturday 04/04/20

6 Rounds for Time

400m run
400m row
100 Double unders

Completed: 39.36 mins

Decided to do this one around 6pm – figured most people would be home watching the news and I wouldn’t have to keep running around people to maintain that 2m social distancing rule.. And it was good! Our street can get pretty busy with walkers and runners, and with the dairy only a 2 minute walk away, there always seems to be cars coming and going with people lining up to go in too.

The running was good, if a little slow. I don’t do much running these days because Connor will want to tag along too – but I got lucky today with him busy playing upstairs with Sam. The first run took me 2.30 mins lol. For the rest of the rounds, it acted more like recovery after the row and dubs.

The row surprised me – I was always able to finish between 1.36-1.38 mins and tried to maintain as close to 2.00 mins split as I could. Stoked. I guess all the rowing I’ve been doing in wods definitely has made me better at rowing? Lol.

The dubs were not the best today There never was a round I could do unbroken.. Lungs and bladder wouldn’t let me lol. Reps were always split into sets of 3.

Overall it’s been a while since I’ve done some longer cardio workouts, felt great afterwards.

Thursday 12/09/19

Superset:

A1) Romanian deadlifts

12 x 60 kg
12 x 65
12 x 70
12 x 75

A2) Dbl KB front rack box step ups (20″)

10 x 16′s
10 x 16
10 x 16
10 x 16

Both movements were so hard omg. Could really feel the RDL’s in my glutes and had to focus hard on keeping the scaps pulled back and down.

Keeping those damn KB’s tight to the body in the front rack was tough! Alternated legs with the step ups. Left leg is definitely not as strong as the right lol. I briefly thought about trying the 20 DB’s for the sets 3 and 4 – but I really struggled with the second set so laid those thoughts to rest lol.

WOD – For Time

30-20-10:

Slam balls
Wall balls

400m run

10-20-30:

Row cals
Over the rower burpees

Completed: 21.07 mins

Slam balls – 15kg. The most reps I could do unbroken was 11, then after that reps were in 4s, 5s or 6s.

Wall balls – 6kg @ 10″. First time doing wall balls at home! Had to measure out 10 feet out. I like wall balls and didn’t realise how much I missed these until today. All reps were done in sets of 10.

Finished the last wall ball around 8.48 mins.

400m run – Measured this out on MapMyRun, and it felt pretty accurate when running. Was excited to finally run today! Have only used the bike or rower in previous weeks, so it was so refreshing to get out on the street. The run felt great to rest the arms after the first part of the workout, but was not looking forward to getting onto the rower coming back lol.

Got back from the run just after 11 mins.

Row – Not too bad, just tried to keep the strokes long and consistent.

Burpees – The WORST. I wanted to go faster and told myself I’d ramp up the pace for the last 10 in the last round but I couldn’t lol. Just tried to keep the pace the same with every round. As soon as I landed after each jump, made sure to get straight into the next rep.. Happy I managed to maintain that the whole way through.

SATURDAY 03/08/13

Hero WOD – “Wood” (adapted)

5 rounds for time.

400m run
10 Burpee box jumps (30"/24")
10 KB American swings (32/24kg)
10 Thrusters (42.5/30kg)
1 min rest

COMPLETED: 28.17 mins RX

The last time we did this one was on Anzac Day in late April, and I got 30.50 mins. Shaved a couple of mins off today, so am happy with that. Slow progress is still progress.

The running was my biggest weakness. Felt like an elephant lol. Tried to stay consistent and didn’t stop at all, but pace was slower than I would’ve liked.

‘Wood’ actually calls for sumo deadlift high pulls, but our coach subbed them in for the KB swings today. All were unbroken, I love that the 24kg KB feels reasonably light.

The burpee box jumps and thrusters were fine too – all rounds were unbroken. I remember the last time I did this wod, I had to break up the thrusters into two sets. Today the weight felt so light. Really happy with them given how much I thrashed my legs last night. Thank you Hatch program!!

TUESDAY 30/07/13

(ARVO) WARMUP

3 rounds; not for time.

10 Med ball v-ups (6kg)
1 muscle up
20 Hollow rocks

Muscle ups are slowly getting there. Today I managed to hit them with fewer misses (probably 1 in every 2 or 3) which is an improvement. Goal now is to string 2 together.

* * * * *

STRENGTH

Hatch cycle – Week 6; Day 2

Squats

4 x 87.5 kg
4 x 92.5
4 x 92.5
4 x 92.5

Front squats

5 x 60 kg
5 x 65
5 x 70
5 x 70

My lower back was still feeling tender and sore from a wod the other day, so wasn’t sure whether I’d feel strong with the heavy squats today. Turned out ok in the end. 5 more weeks to go with this cycle.

* * * * *

(EVENING) WARMUP

4 rounds; not for time.

50m sled pull (30kg)
5 Strict handstand push ups

Reps PR’d today with 4 unbroken strict hspu’s! Goal for August is 10. Sled pulls were sweet.

* * * * *

WOD

3 rounds for time.

400m run
6 Pistols (alternating)
8 Hang cleans (40kg)
10 Shoulder to overheads (40kg)

COMPLETED: 11.09 mins RX

Have spent the past couple of days watching the Games athletes push themselves to their limits, so that was huge motivation going into the wod today!

The hang cleans were all unbroken, as was the first round of shoulder to overheads. The following sets were broken into 6/4 and 5/5.

Pistols were good, no failed reps.. And done in my nanos as opposed to my oly shoes, which I’ve been trying to get used to.

The 400m runs were good – I channeled Lindsey Valenzuela and sprinted the final round lol.

TUESDAY 23/07/13

Have been a bit slack in updating – training took a back seat to work in the last week or so. Sucks! Hope to get my mojo back this week.

WARMUP

3 rounds; not for time.

400m run
3 Strict handstand push ups
10 Toes to bar
20 GHD sit ups

Ok, so today I FINALLY GOT STRICT HANDSTAND PUSH UPS!

Granted they were all done in singles, but I didn’t care. Anyone who knows me knows how much I hate those motherfuckers. Progress!

* * * * *

STRENGTH

Hatch Cycle: Week 6, Day 1

Squats

6 x 80 kg
6 x 92.5
3 x 103.5
2 x 110

Front squats

5 x 65 kg
4 x 75
4 x 80
4 x 80

Mentally, I really struggled to start the squats today. Wasn’t feeling the greatest, and looking down that list and seeing the 110’s there.. Yeah, nah – didn’t feel like I would make it. Dramatic much!

But it ended up going really well. I hit all the lifts – the 110s were a grind, but got it. Then tried to breeze through the front squats as fast as possible to get them over and done with.

There was no way I could do a wod after that, was mentally drained.

SATURDAY 20/07/13

STRENGTH

Strict pull ups

* * * * *

WOD

Buy in: 400m run with 15kg plate

10-9-8-7-6-5-4-3-2-1 rep rounds.

Wall balls (10kg)
Burpees onto a plate
Chest to bar pull ups

Cash out: 400m run with 15kg plate

COMPLETED: 27.07 mins RX

Running with the plate was tougher than I thought it would be – it took a lot out of my arms.

Wall balls were my bitch today. Probably my favourite part of this wod. Burpees were ok, learning to embrace them!

Chest to bar pull ups were a major improvement from yesterday – managed to keep my rhythm better today. Have to focus on pulling almost horizontal as opposed to completely vertical.

MONDAY 08/07/13

WOD

3 rounds for time.

400m run
30 Burpees!
20 Toes to bar
5 Handstand push ups

*20 min timecap

COMPLETED: DNF

When time was called, I had just finished the 15th burpee of the last round.

This was a sweat fest – bodyweight movements are not my forte, so I thought I’d work on some today.

The 400m runs were surprisingly pretty good. Tried to finish each round +/- 3 secs within each other.

Burpees definitely slowed me down! Pace was a little slower than I would’ve liked, but kept consistent and didn’t stop.

Toes to bar were ok – broke the first round into 10/10. The second round was ugly though, ended up doing them in 2s-3s. Damnit.

HSPU’s were bloody rough!! So gassed at that point.. Not good.

FRIDAY 28/06/13

TGIF!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The weekend couldn’t get here fast enough. Felt like this week took FOREVER.

Today was a rest day, but I went into the box to do something, just to let off some angst and stress. Worked a treat.

SKILLS

Handstand push ups
L pull ups (strict)
Med ball v-ups (10kg)
Hollow rocks
100m Sled push (20kg)
Toes to bar

Bit of everything thrown in the mix, with reps ranging from 5-10.

* * * * *

WOD

10 rounds for time.

400m run
1 min rest

COMPLETED: 26.45 mins

Been a while since I’ve done 400m intervals.. And I definitely suffered for it D:

Special acknowledgement goes to the old man waiting at the nearby bus stop who kept saying “run faster girl" every time I ran passed him …it helped lol.

THURSDAY 27/06/13

STRENGTH

Hatch Cycle – Week 3; Day 2

Squats

10 x 70 kg
10 x 75
8 x 80
8 x 87.5

Front squats

5 x 60 kg
5 x 65
5 x 70
5 x 70

Today seemed to be a back off day after the intense Day 1 of the third week of this cycle. I needed it!

* * * * *

WARMUP

3 rounds; not for time.

10 Med ball v-ups (10kg)
10 Toes to bar
10 UB wall balls (10kg)
10 UB pull ups

The v-ups with the 10kg med ball are getting a lot easier.. Finally. Toes to bar were ok – the first and second set were unbroken, but the third I broke after 7. Grr.

Wall balls and pull ups were good.

* * * * *

WOD

3 rounds for time.

400m run
10 American KB swings (32kg)
10 Pistols
5 Ring dips

COMPLETED: 13.52 mins RX

This was a good one – the hardest was definitely the pistols. I typically do them in my oly shoes, and the raised heel makes these so much easier. Today was my first time doing them in my nanos, geez they were hard! Took a little longer than I thought they would.

KB swings and ring dips were fine – all rounds unbroken.

The runs were fine, just kept pushing hard.

TUESDAY 28/05/13

WARMUP

Buy in: 100 Double unders

2 rounds; not for time.

10 Med ball v-ups (6kg)
20 Hollow rocks
10 Strict toes to bar
10 Ring dips
10 x 5sec Superman holds

Cash out: 100 Double unders

* * * * *

WOD #1

4 rounds for time.

400m run
1 rope climb

COMPLETED: 10.20 mins RX

Not bad. Aim was to go hard on the run then come in and get straight onto the rope with no rest every round.. Worked well.

My little sister bought some Reebok Nano 2.0’s for me and Sam the other week (thanks again Helen!!!!) and they’ve actually been pretty awesome.

I’m not really one who usually falls victim to the hype of brands who jump on the crossfit wagon, but I’ve already noticed some good things about them in relation to training. Noticed it today with the running (the cushioning is awesome, really soft) and the rope climbs didn’t tear away at the sole of them like they have to several of my other runners. They feel really stable for runners and I like that.

* * * * *

WOD #2

4 rounds.

5 x Bear complexes (power clean/front squat/push press/back squat/jerk)
90 secs rest in between rounds

** Hands must stay on the bar. 10 Burpee penalty per drop/break.

Score = heaviest weight done unbroken.

COMPLETED: 50kg RX

The last time I did bear complexes, I ended up sore with bad bruising on my back just below my neck from the bar dropping onto it So I was dreading picking up the bar for each round, knowing it’s gonna bloody hurt going through 5 reps of those mothers.

Surprised myself with 50kgs today, ‘cos I was aiming for 45 before starting.