Monday, January 19, 2009

Week 9: 1/20-1/26

Full dynamic warmup

3x60m accelerations (walk back)

400m

(10 min rest)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Stuff:
1. Time each 400. Post your times.
2. Bruce Hart and Alex Greene still need to do their self-assessments.

22 comments:

  1. i won't be doing sprints this week, im resting my hammy. cuts are ok and painless, but i cant go full out

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  2. posting on behalf of the teams who did the workout this evening...

    team 1 (tranholt, henry, wildcat): 15min 35sec
    team 2 (will, kip, peter cellier): 16min 0sec
    team 3 (bruce, wilson, boldcock): 17min 42sec

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  3. if you dont comprende, we did a 3 mile relay with 3 teams for the 4 consecutive 400's
    our team has an 82 second average, with average rest between of 164 seconds, which is less time than we were supposed to wait, and i think the times suffered as a result. however it was a fucking awesome team experience

    my time for the first 400: 64s

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  4. 80 second average, 2:40 rest between 400's
    sometimes math fails me

    ReplyDelete
  5. my time for the first 400: 64 seconds


    -will

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  6. My time for the first 400 was 72 seconds.

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  7. Ok. I'm declaring injured for this week. I injured my knee at pick-up on Saturday/Monday. I've been icing, stretching, and living on ibuprofen, but I'm not 100%. I did do the timing for those poor bastards in the relay...

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  8. Kyle Sleeper

    1st 65

    2nd 74
    3rd 74
    4th 78
    5th 72

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  9. My first time for the first 400 was 70 sec. Then we did team and the sidebridges.

    Wildcat

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  10. Toymil

    65, 68, 75, 80, 85

    I injured my left ass/lower back muscle a little. I coulda been a contender.

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  11. Eli
    62
    74
    70
    68
    69
    little twinge in my knee but I think it's nothing

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  12. i did my sprints but didnt have any way to time them so rough estimate...
    first: high 60s
    second: 70s
    third: 80s
    fourth: 80s
    fifth: 70s

    mowgli

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  13. I tried to run but i was too exhausted from just getting back, so i did one 400

    66


    Then i did burpees

    kevin

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  14. My first 400 was 59, then team, then side bridges

    -Henry/Target

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  15. 69
    73
    75
    78
    80

    just under the gun. cya at practice.

    -master baaaaaatz

    ReplyDelete