Sprints!

By / June 17, 2013

6x200m Sprints

Kill it!
Kill it!

136 thoughts on “Sprints!”

  1. Valérie Arseneau

    Mob + WU x1 + 400m run

    Strength : Push Jerks
    5x 55-60-65
    Stopped there as my shoulder was hurting and beside I was running out of time.

    Sprints 6x 200m
    1) 0:39
    2) 0:41
    3) 0:40
    4) 0:39
    5) 0:40
    6) 0:40

    Very happy with the consistency here! Except for #2. I was a tad too conservative on that one.

    2. Blake

      Nice times!
      The only way I could run that fast at 6 AM would be if I woke up and really had to pee…and I probably wouldn’t make it 200m.
      Too much info? Welcome to the Interwebs!

      Seriously though, nice running.

  2. Gabriel

    Mob + WU x1 + 400m run

    Strength : Push Press X5
    95-105-115-125-135×4

    WOD scaled to Row 250m
    (1) 46.7
    (2) 47.4
    (3) 48.3
    (4) 49.6
    (5) 51.1
    (6) 48.2

    Rowing not easy especially the last 50m

    Great work morning folks!

  3. Maria

    Strength Deadlifts x 3
    135-145-155-165-175

    Sprints:
    42s
    43s
    40s
    40s
    41s
    42s

    Had to fight off pukie on the drive home lol. Good one!

    3. Michelle

      Me too! I still felt pukie 20 minutes later in the shower!! It was great running with you and Shane, it pushed me.

  5. Blake

    Mob / WUx1 / 400m Jog

    Push Press x 5
    125 – 130 – 140 – 150 – 160 (PR Reps)
    Lifts felt great this AM!

    Sprints (6 x 200m)
    34s / 36s / 35s / 35s / 35s / 35s
    (34s – 36s)

    Pretty happy with the consistency. Surprisingly productive early class!

      1. Blake

        Thanks! I have to say I really surprised myself as I tend to run like a three-legged giraffe most of the time.

  6. Jack

    WU x 1
    400m jog

    Back Squat x 5
    135 (pause)
    225
    275
    315 (stopped there since we were doing sprints and these felt heavy)

    WOD:

    6 x 200m sprint

    34/36/36/38/41/39

    34s-41s

    Really felt the heavy squats on round 4, 5, and 6.

  7. Julie J

    Mob
    WU x 1
    500 M Row

    Strength – Overhead Squat x 5 (first time doing them)

    15-15-15-15-15

    WOD:

    6 x 250 m Row:

    :59/1:00/1:01/1:00/1:00/1:01

  8. Chantal L.

    WU x 1 + 400m run

    Deadlifts x 5

    135-180-200-220-230

    WOD: 6x 200m sprints

    49s is the fastest, 54s is the slowest.

  9. Kevin

    Back Squats x2
    140-185-240-250-255-260-270-275-280-285 (pr for reps)

    Ring Dips x5
    30-35-40-45-51 (pr for reps)

    6x200m Sprints (~2:30 rest)
    30-30-31-33 (included 1 dog hurdle)-33-33

    2. Lora

      Great times! (love the dog hurdle one..wish there was a video)
      Nice Back Squat numbers too 🙂

  10. Heather Colleen

    Mobility + WU x1 + 400m run

    Strength : Deadlift
    65-75-85-95-105

    Sprints 6x 200m
    1) 0:45
    2) 0:47
    3) 0:50
    4) 0:50
    5) 0:50
    6) 0:48

  11. Tracy

    m + wu + 400 m run

    Strength – Clean
    50-55-60-65-70-75

    WOD – Sprints 6 x 200
    1. :56
    2. :56
    3. :57
    4. :58
    5. :57
    6. :57

    Cash out – calf & hamstring stretch

  12. Kevin Mack

    Mobility + WU x1 + 400m jog

    Strength : Cleans x 5
    80-100-120-130#

    WOD
    Sprints 6 x 200m
    1) 0:34
    2) 0:39
    3) 0:44
    4) 0:52
    5) 0:43
    6) 0:39

  14. Kelly B

    Mobility + WU x1 + 400m jog

    Strength : OHS x 5
    20-25-30-35-40

    WOD 6 x 200m Sprints

    1) 0:51
    2) 0:51
    3) 0:48
    4) 0:47
    5) 0:46
    6) 0:43

  15. Michelle

    Mobility
    WU x 1
    400m jog

    Deadlift x 5
    135-145-165-175-180 (PR for reps)

    WOD: 6 x 200m sprints (with turnaround)
    40-41-40-45-40-42

  16. Rob Brydges

    Wux1. 400 m jog
    Strength. Push jerk x5
    115-125-135-155-165×4 fail
    WOD. 6x 400 m run
    -34sec -37 -36 -40 -42 -37sec
    Rob Brydges

  17. Shane Hayes

    Mobility
    Wu x 1
    400m run
    Strength push jerk, shoulders weren’t feeling great today so did a little extra mobility
    Wod : 6 200 sprints
    35/ 36/ 37/ 37/ 38/ 37
    Wow,that was tougher than I thought it would be. Left are toast.. Gotta love it 🙂
    Great work 6 amer’s!!

  18. Gillyon

    Warmup
    Press (5) 45-55-60-65 fail on last one.

    WOD
    34
    35
    38
    38
    39
    39

    Yah for being back!

  19. Jackie H

    Mob
    Wux1

    No strength
    Worked on hip mobility & squats.
    Thanks Marie-No & Amanda for the tips, they seem to really be working.

    6 Sprints
    42
    43
    44
    45
    44
    44

    Thanks Jenn for running with me! The heat was a killer. Aidan felt the heat 🙂

    Great 5:45 class!

      1. Jackie H

        Thanks ladies, all your encouragement and support really helps,
        I realized that it doesn’t matter how much weight I lift, if I’m not doing it right, it really doesn’t matter.

    4. Lora

      I was blown away with how fast you were running…..when I drove up for my class you were running down the street like your hair was on fire! Impressive. Keep up the great work Jackie!

  20. Lance

    mobility
    Wux1
    400m Run

    Front Squats

    135×5-210×3-210×3-210×3-210×3-210×3

    WOD

    1. 35 secs
    2. 36 secs
    3. 37 secs
    4. 37 secs
    5. 37 secs
    6. 37 secs

    Thanks Corinna for doing 2 extra sprint to chase me made me run way faster.

  21. Tania

    Mobility
    WU X 1 + 400m jog

    WOD: 6 x 200m sprints
    39, 41, 42, 42, 45, 43

    Good job everyone! Nice pic Bev and Matt, way to go!

  23. Corinna

    WOD# 1: Went in during my noon hour from work and did Jackie.

    1000m row
    50 thruster’s @ 45lbs
    30 pull-ups

    Time: 9:53 :RX

    Last time: 10:29 PR: 36 seconds

    WU x 1

    Mobility: 10 minutes

    38s
    39s
    38s
    38s
    38s
    38s

    2 bonus rounds with Lance:
    39s
    38s

    Great class Amanda!

  24. Laura K

    Mob Wux1 400m jog
    Foam rolled, foam rolled, and foam rolled..I have post Jackie trauma big time.
    6 rounds of 200m two minute rest in between.
    52 sec
    52 sec
    52 sec
    56 sec
    54 sec
    55 sec
    2 Bonus rounds of 200 m after five minutes.
    52 sec
    49 sec
    Thanks Amanda for all the fun.

    1. Jackie H

      8 rounds Laura!!!!! That’s awesome, I found it hard to walk to the car & drive home after 6

    3. Corinna

      You continually keep impressing me Laura! You actually like running! Yeah! Great job tonight!

  25. jeff

    mob
    WU x 1
    more mobility

    strength deads x 3
    135-155-185-235-255-265
    these felt surprisingly good..

    wod spent alot of time deciding between rowing and running/shuffling and decided on the later.. however after starting knees felt amazing so kept it up.. first “real” run (running on toes) since surgery last october.. felt great, however I believe tomorrow I will pay dearly!

    41
    39
    38
    36
    37
    39

    great job 5:45 class..

      1. jeff

        you are welcome.. love sharing all the crap that works!! 🙂 but it takes up too much damn time!! lol

    3. Corinna

      Great job Jeff. I will keep my fingers crossed that your knees will be pain free tomorrow!

  26. bradley

    mobility + wu 1
    push jerk
    125-135-145-155-165 x 5 pr
    wod 200m x 6 and a 2 min rest in between…

    30
    33
    34
    35
    35
    35

    fun times the heart was going…

  27. Heidi

    WU x 1 + 400 m jog

    OHS x 5:
    75-80-90-95

    200 m sprints x 6 rounds
    42-43-42-43-42-44

    Kind of fun in a twisted sort of way. That little hill at the end of each round was fun, eh?? I could feel my legs go like jelly at the end of each round.

  28. Marcel

    WU x 1

    400 m row

    Cleans x 5

    115 125 135 145 out of time

    WOD – scaled to 250 m row due to ankle.

    52.8
    51.1
    51.7
    52.3
    53.3
    55.5

    1. Lora

      Too bad we weren’t in the same class. We could have rowed our leaky boats together….:-)
      Nice job Marcel.

  29. Craig H

    Mob wux1
    400m jog
    Clean
    95,100,105,110,120pr

    WOD: Sprints
    6x200m
    35,38,36,45,43,41
    Glutes started to tighten up after round 3

  30. Ginette

    Mobility
    WU x1 +400m jog

    Strength: overhead squats: 15, 20, 20, 25, 30
    Wod: 200m sprints x 6 rounds
    47
    50
    52
    51
    52
    53

    Great 6:00am class….nice and cool!

  31. Chantal Guérette

    Mobility
    WU x 1
    400m jog

    Strength : Push Press
    5 x 50-60-70-65-70 (went back down to work on technique, thanks Kevin 🙂 )

    WOD
    6 rounds of 200m Sprint
    Around 2 min. break in between

    1. 40sec.
    2. 41sec.
    3. 42sec.
    4. 43sec.
    5. 44sec.
    6. 44sec.

    Haaaa dear sprints…

  32. Rob Brock

    Mob, WU x 1, Dynamic mob

    Front Squats x 5
    95–135–155-185-215

    WOD
    6 rounds of 200m Sprint

    29, 33, 38, 37, 38, 36

    Nice races Brad and Jeff. After the 3rd one I needed longer rests.

  33. Lora

    Mobility
    WU x 1

    Strength: Split jerk practice (kept light and cleaned from floor each time)
    65(5)-85(5)-105(5)-115(3)-125(2)
    *need to go wider with my feet. I’m walking a tightrope. Thanks for the feedback Amanda.

    WOD (modified for Achilles)
    6 x 250m rows

    1. 51.5
    2. 50.9
    3. 49.7
    4. 50.7
    5. 50.3
    6. 50.4

    Well, that was gross.

  34. Patrick Arseneau

    Mobility
    Warm Up x 1

    Backsquat x1 to 215

    WOD:

    35s
    37s
    37s
    38s
    38s
    39s

    Sprinting is not my forte.

    Felt my quads seizing up but after a cool down row and AWESOME mobility class with Jo, I feel great!!!

  35. Heather S

    MOB wu x 1, 500m row

    Dead lift 3’s
    135-155-175-195-200 (didn’t go any higher since injury started to pull at 195)

    6 x 250 row
    51.8
    52.6
    53.5
    53.8
    55.4
    56.2

    Lora’s right…that was gross!

  36. Jenn B

    MOB wu x 1, 400m run

    (6) 200m run
    35
    38
    48
    50
    42
    47

    Started off with sprints, muscle locked up. Slowed my pace to prevent pukie and to attempt to regain my muscle mobility. So weird.

    Ugh. Rough one. Fun (sarcasm) running the last few with you Jackie.:)

  37. Jackie

    Mobility
    WUx2
    400m jog

    Strength: OHS
    5×15, 20, 20, 25, 30

    WOD
    6x200m sprints

    52 sec
    54 sec
    52 sec
    52 sec
    53 sec
    52 sec

    Fun WOD! Some very speedy legs at 6 am!

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