Tuesday, February 8, 2011

Week 4 of CIRC Training

Jenny Loves that treadmill!
Happy Birthday yesterday to Jean as well!!
Tuesday, February 8, 2011
3+ Hours Before/After CF or CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:
Swim, Bike, Run, C2:
3 x 6 min intervals with 3 min rest between rounds
Maximal distance covered per round
For those of you who will be rowing - s/m should stay in the range from 24-28
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13 comments:

  1. Mike HarrisFebruary 8, 2011 at 10:10 AM

    Looking forward to a good crew tonight!

    ReplyDelete
  2. JeanFebruary 8, 2011 at 11:31 AM

    I will be there.

    ReplyDelete
  3. Alison GambleFebruary 8, 2011 at 11:40 AM

    I'll see you guys at 6pm, too!

    ReplyDelete
  4. JennyFebruary 8, 2011 at 11:45 AM

    I'll be there

    ReplyDelete
  5. Holly's JourneyFebruary 8, 2011 at 12:15 PM

    I'll do my best to get there - but may have to get this one in tomorrow

    ReplyDelete
  6. GinaFebruary 8, 2011 at 1:47 PM

    I won't be there tonight....I'm sick, boo.

    ReplyDelete
  7. Christina K.February 8, 2011 at 2:32 PM

    Won't be able to make it tonight. Hopefully I'll be there Thursday!

    ReplyDelete
  8. Ryan MeesterFebruary 8, 2011 at 7:29 PM

    Sorry I couldn't make it again today...I'm gone all of this week for work.

    Going to be tough next week after 2 weeks of not being at the box but I'm trying to get workouts in on the road as well.

    ReplyDelete
  9. SarahFebruary 8, 2011 at 8:08 PM

    Nice work everyone. This was a good challenge. I tried to keep my total distance pretty consistent but unfortunately each round resulted in a distance decrease. Oh well.

    ReplyDelete
  10. John AndersonFebruary 9, 2011 at 6:02 AM

    Rudy, awesome.

    ReplyDelete
  11. JeanFebruary 9, 2011 at 6:29 AM

    3 x 6 min. w/ 3:00 rest between rounds: 1302, 1266, 1245. Kept the s/m between 24 and 28 until the last 45 seconds or so, then went as hard as I could. Still not getting a strong enough push with my legs, but I think the return was smoother. Felt pretty bad after this one, probably because my diet went slightly awry this week, what with the Super Bowl and birthday.

    ReplyDelete
  12. thomas wubbenFebruary 10, 2011 at 7:53 PM

    avg spm/distance:

    24/1575
    24/1533
    26/1522 (dropped the resistance to 4 because i wanted to increase my spm...my legs were J-E-L-L-O)

    ReplyDelete
  13. Alison GambleFebruary 10, 2011 at 10:01 PM

    3x6 3 min rest between

    1) 1421m (Strongest pace here, but not as consistent with s/m)
    2) 1386 (All over pace-wise and used less legs)
    3) 1384 (Stronger pulls, more legs and kept my pace at 2:06-2:10 and 26-28 s/m. Most consistent on this split)

    ReplyDelete

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