"jonestown Sprint"
Assessment of power-endurance
easy general warm up
Then:
Push Press @ 65#
Burpee-Pull-Up
20-10
Then:
3k easy row
Jownstown - 3:51
dropped some time on that one. Good sign I'm improving my fitness.
Showing posts with label Jonestown Sprint. Show all posts
Showing posts with label Jonestown Sprint. Show all posts
Tuesday, May 4, 2010
Monday, March 1, 2010
Power-Endurance
Started off this month with Mvo2 set and Power-Endurance test
2x 6 min. of 30 seconds "on," 30 seconds "off." Rest 3 min. between rounds
I did these in 5 yrd shuttle sprints. My feet are paying a high price for that one. Maybe next time I will look for a hill to run.
Then Later:
"Jonestown Sprint"
75# Push Press
Burpee Pull Ups
20-10
Tonight my time was 4:14. This is 3 seconds off my best time so far of 4:11.
2x 6 min. of 30 seconds "on," 30 seconds "off." Rest 3 min. between rounds
I did these in 5 yrd shuttle sprints. My feet are paying a high price for that one. Maybe next time I will look for a hill to run.
Then Later:
"Jonestown Sprint"
75# Push Press
Burpee Pull Ups
20-10
Tonight my time was 4:14. This is 3 seconds off my best time so far of 4:11.
Monday, January 4, 2010
Foundation - Test
Today I wanted to test a basic P/E to see how much I've fallen off so I did Jonestown Sprint. The last time I did this workout was Nov. 27th, 2009.
"Jonestown Sprint"
Push Press @ 75#
Burpee Pull Up
20-10
This was a test that I decided to do a little early. Next month is a Power-Endurance focus and I'm going to use this a my litmus test. I finished in 4:11. I expect to see that improve by the end of December.
Maximus does this in 2:56 back in Sept 25, 2009
and again on July 14, 2009 in 3:09!!!!
Today I finished used 65# and finished in the exact same time. This means my fitness is still unknown compared to myself. I say unknown because I used a different weight this time, although I can make a guess that it's gone down since my time is not faster at lighter weights. I am producing less wattage than before.
Tomorrow is max OHS and 500m Row. I was thinking that was today and surprised to see Jonestown Sprint on there.
Today's performance might have something to do with diet. The last 3 days my brothers were in town and we did NOT eat clean for 3 days in a row! That might be the single biggest factor in today's performance, but who knows. Trends are what's important.
"Jonestown Sprint"
Push Press @ 75#
Burpee Pull Up
20-10
This was a test that I decided to do a little early. Next month is a Power-Endurance focus and I'm going to use this a my litmus test. I finished in 4:11. I expect to see that improve by the end of December.
Maximus does this in 2:56 back in Sept 25, 2009
and again on July 14, 2009 in 3:09!!!!
Today I finished used 65# and finished in the exact same time. This means my fitness is still unknown compared to myself. I say unknown because I used a different weight this time, although I can make a guess that it's gone down since my time is not faster at lighter weights. I am producing less wattage than before.
Tomorrow is max OHS and 500m Row. I was thinking that was today and surprised to see Jonestown Sprint on there.
Today's performance might have something to do with diet. The last 3 days my brothers were in town and we did NOT eat clean for 3 days in a row! That might be the single biggest factor in today's performance, but who knows. Trends are what's important.
Friday, November 20, 2009
Power
Warm Up:
5 min easy row at 2:38/500m
I try to hold that pace but it's not getting any easier yet. I have been rowing a lot lately because I'm a little focused on my 500m time, 2k and 5k times. I am primarily focused on the 2k and how 6 weeks of tabata work is going to effect it.
WOD:
10x 100m sprints
Rest 60" between efforts (active rest)
I set the erg for 100m repeats, but after 6 or so, the rest period was not enough so I finished out the last 4 at 60" rest
I held about 16.5 or so for each 100m which is roughly 1:24 +/-. When there is only about 10 strokes, the avg. gets kind of whacky. There were some that I went sub 1:20/500 others that I couldn't get enough power to the wheel.
Then:
"Jonestown Sprint"
Push Press @ 75#
Burpee Pull Up
20-10
This was a test that I decided to do a little early. Next month is a Power-Endurance focus and I'm going to use this a my litmus test. I finished in 4:11. I expect to see that improve by the end of December.
Maximus does this in 2:56 back in Sept 25, 2009
and again on July 14, 2009 in 3:09!!!!
No Tabata Set today, I'll have to make it up on Sunday.
5 min easy row at 2:38/500m
I try to hold that pace but it's not getting any easier yet. I have been rowing a lot lately because I'm a little focused on my 500m time, 2k and 5k times. I am primarily focused on the 2k and how 6 weeks of tabata work is going to effect it.
WOD:
10x 100m sprints
Rest 60" between efforts (active rest)
I set the erg for 100m repeats, but after 6 or so, the rest period was not enough so I finished out the last 4 at 60" rest
I held about 16.5 or so for each 100m which is roughly 1:24 +/-. When there is only about 10 strokes, the avg. gets kind of whacky. There were some that I went sub 1:20/500 others that I couldn't get enough power to the wheel.
Then:
"Jonestown Sprint"
Push Press @ 75#
Burpee Pull Up
20-10
This was a test that I decided to do a little early. Next month is a Power-Endurance focus and I'm going to use this a my litmus test. I finished in 4:11. I expect to see that improve by the end of December.
Maximus does this in 2:56 back in Sept 25, 2009
and again on July 14, 2009 in 3:09!!!!
No Tabata Set today, I'll have to make it up on Sunday.
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