Box News:
Bad Ass OCR Class coming in mid-July (OCR stands for Obstacle Course Racing)
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
*Score is the total time
*40 min cap
Compare to Oct.5/17
What’s this Hopper thing all about anyway?
[vimeo=https://vimeo.com/71207105]
WUx1
WOD as RX’d
Total time–>32:26
PR of 2:27 from May 2017
time breakdown for each
7:07,4:53,3:02,1:27,0:39 and 0:18
Great work 6am’ers!
Thanks Kevin!
Sweet PR Gabr!
Wow Gabe, great times!
50 burpees – Group WU & MOB
Run – *40 min cap
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m – at the cap
Rest 1 min
Run 100m
TIME: a bit more than 40 min
Total time of 39:38
1 mile 9:53 (PR)
1200 m 6:50
Then I can’t remember the rest but I finished in the prescribed time
Thanks for the cheers 7 am. I’m not the fastest ever but I have plenty of heart. Samantha calls is stubbornness but the two look a lot alike …I’ll go with heart ….which does not equate to better fitness
haha! I love your posts π
It all equates to better fitness! Good job on the running Mike!
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
24:37 next time do the 1600m too…
I just happened to notice when I was scrolling through.. when you did this wod last May your time was 25:59.. I see a PR!
Next time to it all Missy! π
WUx1
WOD as RXβd
Total timeβ>34:39
34:35 in 2017
time breakdown for each
7:32, 5:29, 3:50, 1:42, 0:46, 0:20
Breakdowns from 2017
7:43, 5:30, 3:36, 1:41, 0:46, 0:20
I clearly could have pushed harder on the 800m run otherwise I was pretty consistent from last year….
Pretty happy that I didn’t place a bet with Gabe this morning!
Thanks Kevin!
A-Do-Run-run
(New/ Old)
1600m – 8:18 (7:32)
1200m – 6:11 (5:10)
800m – 3:51 (3:26)
400m – 1:49 (1:31)
200m – 0:42 (0:38)
100m – 0:15 (0:20)
36:06 (33:37)
Just overall a bit slower on each run. Different when you are not chasing someone but a good workout and actually fun!
Your time would have been faster if you didn’t run past the 1200m mark! π
WOD Rx:
32:41
1600m: 7:21
1200m: 4:49
800m: 3:11
400m: 1:27
200m: :37
100m: :16
May 2017
Time: 32:56
1600m: 7:12
1200m: 5:01
800m: 3:17
400m: 1:29
200m: 40
100m: 17
Nice to get to a 7am!
Current and 2 previous
Run 1600m β 8:14 8:10 7:29
Run 1200m β 5:48 5:30 5:17
Run 800m β 3:46 3:32 3:28
Run 400m β 1:52 1:40 1:38
Run 200m β :48 :44 0:44
Run 100m β :19 :19 0:18
35:47 34:55 33:54
I appear to be slowing down π
Thanks Kevin!
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
Time: 33:10
Splits were: 7:15-17:13-24:26-29:11-31:51-33:10
Matched a mile PR to the second… needed to be one second faster on that mile
Mobility + WU x 1
Group WU + Mobility
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
Time: 38:22
Thanks Kevin. Great job everyone!
Run 1600m
Rest 5 min
Run 1200m Started here
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
*Score is the total time
*40 min cap
Total time 27:11
24 sec PR from Oct 5/17 π
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
Time: 36:59
Surprisingly, the short runs were the hardest π
Thanks Kevin!
All the Runs
1600 m = 9:32
1200 m = 6:07
800 m = 4:24
400 m = 1:59
200 m = :48
100 m = :22
Total time with prescribed rest between each = 38:42. No PR today, compare to May 2017 of 37:18. I was training for a 10 km run last year at that time….not so much this year.
Fun one!
All the runs – 37:28 no PR 36:19 last time. Given the state of my fitness now compared to October Iβll take it.
Today / October
1600 – 8:48 / 8:16
1200 – 6:25 / 5:58
800 – 4:12 / 3:54
400 – 1:52 / 1:55
200 – :59 / :53
100 – :21 / :26
mob wux1
row 1600 m
rest 5 min
row 1200 m
rest 4 min
row 800 m
rest 3 min
rest 400 m
rest 2 min
row 200 m
rest 1 min
row 100 m
34:26
May β17/ today
1600m 7:47/ 7:45
1200m 5:10/ 5:02
800m 3:23/ 3:21
400m 1:40/ 1:41
200m 00:42/ 00:43
100m 00:17/ 00:33*
Total time 33:59/ 33:54
*I went well past the 100m mark (probably ~150)… oops! Still a PR so Iβm happy with that.
Run 1600m (Row)
Rest 5 min
Run 1200m (Row)
Rest 4 min
Run 800m (Row)
Rest 3 min
Run 400m (Row)
Rest 2 min
Run 200m (Row)
Rest 1 min
Run 100m (Row)
Time 33:10
Thanks Blake and great work 7PM crew!
39:57 RX
Squeaked that one in! Not a PR, but awesome just the same. Happy to have completed the workout during the cool morning hours.
A shout out to Gabe…need I say more?
Run 1600m
Rest 5 min
Run 1200m
Rest 4 min
Run 800m
Rest 3 min
Run 400m
Rest 2 min
Run 200m
Rest 1 min
Run 100m
Time: 34:53
Run 1600m 9:00 (8:55)
Rest 5 min
Run 1200m 6:53 (6:30)
Rest 4 min
Run 800m 4:33 (4:26)
Rest 3 min
Run 400m 2:28 (2:30)
Rest 2 min
Run 200m 1:30 (1:30)
Rest 1 min
Run 100m :24 (:23)
*Score is the total time
36:48 (last May 36:34)
My first run of the season.. I was hoping for faster with no ruck, I am beginning to think it was all a lie.. lol π
Thanks Kevin
All those runs: thirty three zero seven
Open gym work 930am
Super sore from the KBS
Back squats x 5
125-145
Front squats x 5
125-145-145
Stretched a lot and started working on some OHS and snatches but My traps werenβt feeling it.
A-Do-Run-run
(New/ Old)
1600m β 9:21 (9:48)
1200m β 6:36 (6:50)
800m β 4:19 (4:25)
400m β 1:55 (1:57)
200m β 0:50 (0:54)
100m β 0:20 (0:26)
38:21 (39:20)
Fastest mile so far, got almost a minute PR, this WOD killed me today, cant believe I got a minute PR, great job everyone π nice class Blake!
Scaled to compare to October 2017. No PR but I am coming off of a sinus cold so yay for running
Run 1200m > 7:04
Rest 4 min
Run 800m = 11:04 – 16:01> 4:57
Rest 3 min
Run 400m = 19:01 – 21:17> 2:16
Rest 2 min
Run 200m = 23:17 – 24:21> 0:56
Rest 1 min
Run 100m = 25:21 – 25:46> 0:25