.
3 x
400m run
400m run
24kg swings x 21
pullups x 12
for total time
from crossfit
last completed on 6.26.09
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
1 comment:
10:04 pr
on paper i feel like i should be able to finish this just under 9:00 and even though that didn't happen today i did lower my time by 1:05 from last year. so where did that 10 minutes go and where can i improve? well, the first step is to dissect the clock...(caution, over analyzation alert)
rnd 1 (2:49)
1:28 ist run
0:07 transition
0:44 swings
0:05 transition
0:21 pullups
0:04 transition
rnd 2 (3:36)
1:55 2nd run
0:20 t
0:43 swings
0:09 t
0:21 pullups
0:08 t
rnd 3 (3:39)
2:06 3rd run
0:16 t
0:43 swings
0:12 t
0:22 pullups
until i learn to butterfly i don't think there's any time to be gained from the pullups. swings are what they are, maybe there's 2 seconds per round there (6). transition time would need to be reduced. let's say i can reduce the average of each by 2 seconds (16). that leaves a minumum of 42 seconds that i would need to shave off the 400's. 6 seconds from the first is realistic, 16 off the second, and 20 fromt the last and i'm there, 9:00 flat.
now that i know where the time could come from the question isn't so much how to go faster but how to be more disciplined on the nutrition side in order to be more efficient. today would have to be considered a good day when i pr'd by over a minute but i want more, and 400's are still my nemesis.
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