Lola and Diamond loving life in their new beds!Thursday, January 27, 2011
RPE = 85-90% Track TOTAL distance covered
C2: 3 x 12 minutes: rest 4 minutes between each segment
Bike: 3 x 12 minutes: rest 4 minutes between each segment
Run: 3 x 12 minutes: rest 4 minutes between each segment
Choose ONE of these workouts.
Marathon/Triathlon athletes - if you're feeling ambitious here is option #2
Chose ONE mode from above -
5 x 12 minutes - RPE @90%
Track your distances covered over time
Great week everyone! I'm feeling very lazy right now because I have not been able to workout down here in Orlando very much so I'm excited to get back at it tonight/tomorrow. If you're feeling lazy this week, today, yesterday... shake it! Working out provides us with a great avenue for stress relief and a huge sense of achievement. Sorry for the rant, but I guess that's what happens after a 3 day sales conference. I'm pumped to see everyone's progress in this challenge so far. Mike, myself and CFC coaches can't wait to see everyone kick ass at the CIRC.
Enjoy!
I'll be in tonight to tackle that rower....3x12 minutes, yikes!
ReplyDeleteSince this is a long one, I can take up to five athletes who want to get started at 5:30pm tonight. Just post a comment on the blog if you would like to do so.
ReplyDeletemike,
ReplyDeletecan we do tuesday's by any chance. and do you want us warmed-up and ready to go @ 530p?
oh yeah, im coming tonite too...
Yikes, indeed. If the CTA cooperates, I likely will be there by 5:30, but will need to warm up after sitting all day.
ReplyDeleteMike-
ReplyDeleteI was thinking about coming in to get a workout in before the fast track class at 7...is that recommended or will we be going through the workout in the Fast Track Class?
Ryan
I'm going to try and get in at 5:30...there's an 80% chance of me making it in on time because of a dental appointment at 4pm (figured you all wanted to know my schedule ha...now I better be getting some comments on how clean my teeth look later!)
ReplyDeleteI will probably be in a little later (6:30)and am going to try and do this one on the treadmill.
ReplyDeleteCount me in for 5:30.
ReplyDeleteI'll be there at 5:30
ReplyDelete530p too...in case my previous post was ambiguous.
ReplyDelete@Tom - Yes if you need to make up Tuesday you're welcome to do so.
ReplyDeleteLooks like we've got the following folks at 5:30pm.
Gina
Jean
Holly
John A.
Tom W.
@Ryan - We will be doing a pretty challenging endurance workout this evening during the Fast Track. I think it will be enough of a workout for the day but the choice is yours.
@Sarah - Jenny will probably also be running so she should finish on the treadmill around 6:45pm. Just FYI.
Hey I'll try to get there early so that sarah can get on by 6:30 ish.
ReplyDeleteI'm really glad that I forced myself to do this one...rowing a 2K will be nothing compared to this! Great way to exercise mental toughness FO sho.
ReplyDeleteRound 1 = 2633
Round 2 = 2651
Round 3 = 2629
I was happy with being pretty consistent throughout...just wanted to have my final row be the best, dang.
I'll try to hit this up on Saturday. Is there a certain level of s/m we should be hitting?
ReplyDeleteDid Tuesdays alongside Tom:
ReplyDeleteTom:
1 - 1303
2 - 1034
3 - 789
4 - 541
5 - 284
John:
1 - 1243
2 - 1051
3 - 794
4 - 558
5 - 286
Hope to pull off the 3x12 this weekend. Learned a lot last night, MikeH in the house! Looking forward to coming back in.
I did not make it in last night but sort of started this on the treadmill today after the am workout.
ReplyDeleteStaring at that wall is really horrible especially when you are thinking about a million things that you need to do better...like finishing what you start and not making excuses.
I will finish this up this evening at home.
Round 1: 11:40 = 1.4 miles
Round 2: ?
Round 3: ?
I don't remember my exact distances, but they were all pretty close, went up a bit in each round:
ReplyDeleteRound 1 = 2533
Round 2 = 2570
Round 3 = 2594 - SO pissed, really wanted 2600 on this one.
definitely a good workout, learned a lot about my inconsistent form and getting into a good rhythm...now if i can only do that before I row a 5k :-)
Completed my first death by 10 meters last night in the fast track class! It's about as fun as it sounds :) Made it to 160 meters before I "died" I may try to get one of the rowing workouts in on Sunday.
ReplyDeleteReally tried to get the full leg extension thing down. There were moments when I thought I had it and things felt smooth, but I wasn't able to sustain. Need a lot more work on this. Seemed to hang around 22-24 s/m. Results:
ReplyDelete1. 2483
2. 2444
3. 2420
Really sore right hamstring by the time I finished, so spent some time stretching. Will take more care warming up before these.
1. 2585
ReplyDelete2. 2634
3. 2706
Seems like I did a lot of rowing this week. Will be taking a complete rest day tomorrow. 4 more weeks to go until CIRC!
Hey everyone. After seeing Thomas W get into this at the West Loop, I'm going to start tackling these. This was my first WOD. Unfortunately the schedule doesn't work for me, so I have to do this at the YMCA by my house, which has a C2.
ReplyDelete1. 3111
2. 3040
3. 3009
Good work out, my ass is sore today!
Thanks for the programing.