THURSDAY
100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscle ups
Peter 55:20 as Rx’d
Dan 1:02:40
Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.
FRIDAY
Hang power snatch EURO STYLE
95 lb Hang Power Snatch x15
400 meter run
Five Rounds for time.
Dan
Rx-15:05
Pete
Rx-21:10
Joe
75lb-16:37
Randy
45 lb-16:11
Fight Gone Bad with standing squat band row in place of C2 erg rower.
35 db dumbbells subbed for 75 lb barbell on push press.
12 pound rubber med ball subbed for 20 lb. dyna ball.
Score is rep total of all exercises.
Peter-380
Dan-370
Randy-306
Joe-296
Tina-228 (45 lb SDLHP/7 lb ball)
Betsy-224 (25 lb SDLHP/7 lb ball)
Here is a good video explaining the workout…
Friday and Saturday-rest and eat
Sunday
Swim 1.2 miles
Bike 56 miles
Run 13.1 miles
Time-5:59:16
So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more bad, then I hit muscle spasms and major muscle cramps, then my arms started to tingle, then the cramps came back. I finished. That was the only real goal. Midway into the race I wanted to break six hours.
My knees are done. Other than that, my body is okay. Will I do a full IronMan? Sure, probably some day. When I finished I said ‘no way’ but today looking back, I see how much I learned about myself and others…mental toughness, empathy, the bodies ability to push through pain and recover, and how truley dead tired you can make yourself. I am still a bit sluggish today. More sleep, eat, relax.
We did this all in a row, so one person benches and does pull ups while the other two monitor and coach, then person two starts and so on. Made for good fun. One persons strength, another ones weakness and vice versa.
Dan Bench-6, 5, 4, 3, 3
Pullup-20, 21, 21, 20, 17
Total:120
Peter
Bench-14, 13, 10, 8, 7
Pullup-10, 14, 17, 15, 11
Total:119
Joseph
Bench-1, 1, 2, 2, 4
Pullup-15, 15, 13, 8, 10
Total:71
Dan…
Three hours later in the pool.
CFE WOD
3 rounds
20 second on 20 seconds off
30 seconds on 30 seconds off
45 seconds on 45 seconds off
60 seconds on 60 seconds off
At the end of 60 off, return to 20 on until you have completed all three rounds
Total time: 15:30
Pete learning from Chuck, a great instructor.
Dan looking at the pull up bar mid Fran, praying for a finish.
Dan in a DEEP thruster, “Fran”.
The parking lot of BGI Fit where we spent our weekend learning.