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WOD 11-4-05

Sunday, 04 December 2005

A bit of speed training...

Warmup:

20 Squats

20 Lunges

20 Push-Ups

1:00 QM

1:00 Front Plank

5 Samson Stretch each side

Workout:

Sprint 400m

Jog 200m

Sprint 400m

Jog 200m

Sprint 200m

Jog 100m

Sprint 200m

Jog 100m

Sprint 100m

Jog 100m

Sprint 100m

Jog 100m

Users' Comments

Display 17 of 17 comments

1. 12-04-2005 12:40

I forgot this part; post total time and splits for each sprint if you can manage.

I'm going out to the track to do this right now with emmie...should be fun! :D

gearsighted

2. 12-04-2005 13:12

Sorry i just got my overall time, it seems bad, i got 8:26. Now i'm not one to make excuses but i ran it on a treadmill so my distances weren't exact, i went .25, .13, and .7 so i think that makes up for the slow time. DOn't laugh it me, when peoplep laugh at me i get angry and you wouldn't like me when i'm angry...i turn extra asian! Noodles fly from my eyes and my blood is soy sauce! I also gain the ability to create very intricate electronic devices that serve absurd and often useless tasks. Fear me.

Frosti

3. 12-04-2005 14:31

My time was 14:13, I really pushed myself, normally I wimp out and I'll just walk the distance, but not today, ahhh, it feels good

I have to say this is a very motivating method for training and self improvement.

pkemmie

4. 12-04-2005 14:58

Frosti..you beat my ass, so nothing to laugh at

Splits were 1:20 and 1:07 for the 400's
:40 and :48 for the 200's
and around 11.5 and 12.5 seconds for the 100's
Total time 10:10
That's my best math considering I didn't figure out the lap split function on my watch until emmie did her repeats

gearsighted

5. 12-04-2005 15:30

I think using the treadmill actually helps with this workout because the speeds are set you literally can't slow down. So you just sprint and keep up, and when you jog it's a fast jog, so you just never cheat yourself.

Frosti

6. 12-04-2005 15:35

2200 m of sprinting and jogging in 8:26? jeebus..

Demon

7. 12-04-2005 16:02

Oh yeah, I forgot to mention that I did the crossfit WOD earlier today, it was excellent! Check it out on http://www.crossfit.com

I'd suggest watching the video they posted of the three girls performing the workout. Talk about hard work and dedication!..

gearsighted

8. 12-04-2005 17:00

I was captain of the track team...and i am asian.

Frosti

9. 12-04-2005 19:14

my bro and I decided to do this together. He got off work late so we had to run outside. its 17 degrees out. So we ended up running only for 4 minutes until our chests started to burn. So we didn't complete this workout but sure as hell tried.

ando

10. 12-04-2005 19:47

the track at the CU rec is 150m so for conveniece i switched the distances to 300m and 150m. yuk i hated it. i am really good at 100m and 200 m sprints but put a lot of them together like long distance and i just dont have the right mindset for it.

Demon

11. 12-04-2005 19:58

oh. I was gonna bitch, then I see that it's 17 at Ando's ...
What I meant was "sweating my A$$ off" :P
25 Degrees, forgot a couple of the warm-ups, then ran for about 8 minutes, tried sprinting, lungs still on fire. Longest sprint was maybe 30 seconds. No way for me to measure disatances here, so I just ran as much and as fast as I could, which wasn't very much. Need to do these earlier in the day.

12. 12-04-2005 20:00

the first two 400m sprints tough, but made room to go all out in the last shourt sprints. Also i agree with Demon about the tredmill.

Chogo

13. 12-04-2005 20:06

Me and Ando did it tonight and like he said it was 17 degrees out so we also got to work on our balance while we were sprinting over some ice patches. =) Yea it was hard to do it while it's that cold because it really hurts the chest, but we went as far as possible.

Cloud

14. 12-04-2005 22:15

Ran for about 8 minutes before my chest started to burn too much. My straight running / sprinting / jogging stamina definitely needs work!

akh

15. 12-05-2005 09:04

Wish I could do this one but my ankle is still a few weeks away from recovery. Substituted some upper body stuff instead...handstands and pushups.

cake

16. 12-05-2005 09:26

I forgot to post my splits:
400's = 2:23/2:17
200's = 1:04/1:16
100's = :21/:22
again total time was 14:13

pkemmie

17. 12-05-2005 12:53

Didnt measure everything exact but im pretty sure i did itg to the best of my ability.

leonn

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