Thursday, 02.04.10: 40:20x5

<< Return to Main Blog

 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

40:20x5

40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.

Carlsbad Half Marathon, What did Andy do? San Diego Anaerobic Endurance.

Post Distances To Comments:

compare to:091126

Share |

19 Comments:

1. I'll be running my first POSE running-half marathon on Sunday! I'll let you all know how it goes! AC, here I come!
Comment by Mike "Rowbot" Durham — February 3, 2010 at 6:39pm
2. Nice work Andy! Super stoked for you to finally break such a long time record. Looking forward to many more (highly intense, non-LSD) miles with you. Go SDAE!
Comment by Mike B — February 3, 2010 at 9:01pm
3. 2k row this morning
7' 03" 4'''
first attempt on 2 k
is it a good Time???
Any suggestions for subbing 7' ???
Thanks.
Comment by Vats — February 4, 2010 at 5:16am
4. 0700 Bangkok Globo
Today: 5 rounds for time
500m Row
25 GHB Sit Ups
25 GHB Hip & Back Extensions
24:53

Shara/30/F/68/140
3 Rounds for Time:
21 Gravitron Pull-Ups
21 Gravitron Dips
75 Squats
16:47

1500 CFE Interval Workout
Tim:
Lactate Ladder
5:00 on/2:30 off/6:00 on/3:00 off; treadmill 1%
17.3 kph (1450 meters)/17.5 kph (approx. 1800 meters)/17.7-18.0 kph (approx. 2100 meters). I'm sold, Brian. I ran faster for my last 7 minute repeat than I did for my 3x1000 on Tuesday and faster than I've run for workouts in 5 years at 20 lbs heavier. Can't wait to hit up the 10 mile tempo run this weekend.

Cheers from Thailand,
Tim
Comment by Tim/34/M/70/170 — February 4, 2010 at 6:22am
5. S&C WoD:
10 min of front squats@115lb
3 min Rest
50 Double Unders
Attempt one: faulted at 26
Attempt two: completed 50
Comment by SDerst — February 4, 2010 at 9:34am
6. 10 minutes of front squats @75lbs. not sure if I went heavy enough. I was getting them done in about 10 ten seconds. except for the last couple of rounds which were 15 seconds. did double unders but wasn't even close to 50 chained. so will work on that again later when doing endurance wod. @1 - best wishes!
Comment by Mary Stella Stabinsky — February 4, 2010 at 10:18am
7. Affilate WOD in the am then
Row 1092m total a short one was needed
Comment by Thaddeus Eshelman — February 4, 2010 at 11:50am
8. great job andy. i like the pic from san diego showing andy running with good form and everyone else in the pic is heel striking badly. good stuff.

tim: 50 front squats in 10 min. with 105 lbs. seemed a bit light. only second time to front squat so i dont know my true max.
no way in hell i could link 50 dub unders right now. did 104 total. think the most i chained together was 14ish. my shoulders can't keep up.
Comment by tim — February 4, 2010 at 12:04pm
9. Advuce request, por favor. I haven't seen much improvement on my times on longer runs, and in some cases losing ground. I am not sure if it's because I am running on a treadmill. My question is, should I focus more on my longer distances IOT improve my times. Afghanistan isn't the best running environment either so that may be a factor. Any comments?
Comment by Adam — February 4, 2010 at 1:05pm
10. Adam, what does your training look like? Diet? Recovery? Are you following the site's prescription? All of these play in determining an answer. I will say that outside of the weekly TT / Tempo, I wouldn't focus more on longer distances. However, the other information would be very helpful.
Comment by John M. — February 4, 2010 at 1:40pm
11. C2 40:20x5 (damper 10)
218, 203, 203, 203, 202 meters each round.
Comment by Jeremy Hoefs — February 4, 2010 at 3:00pm
12. OHS 10
ROM's

CFE WOD(Bike, set on level 14)
1.51 mi

Feeling the workout this morning.

Get some, Go again!
Comment by DJ — February 4, 2010 at 3:45pm
13. John, training is 3/1 WOD. TT/Tempo runs are on one of those rest days. Diet is contracted military meals-not very paleo friendly. Recovery is so-so being that 12 hour shifts at night and occasional combat mixed in. However, I rarely miss, and sometimes exceed, my targets for the WODs. Hope that helps. Thanks, Adam.
Comment by Adam — February 4, 2010 at 3:51pm
14. 185 meters for the interval swim this AM. Short recovery made for a tough longer interval. Did the Anaerobic Strength & Conditioning workout after because I had some school work to get done today. 80lbs. for the 10 min. Front Squat and subbed tuck jumps and box jumps for DU's. Did 25 each. 2:36 min. Pretty tough day today.
Comment by Brad Williams — February 4, 2010 at 4:14pm
15. c2 - 40:20x5 - wearing a 20lb weight vest

1 - 177
2 - 165
3 - 164
4 - 154
5 - 163
Comment by Mary Stella Stabinsky — February 4, 2010 at 5:25pm
16. CFE WoD on the C2
R1-199
R2-203
R3-200
R4-202
R5-201
Comment by SDerst — February 4, 2010 at 6:15pm
17. S&C WOD

Front squats done with 50kg

50 Double unders for time - 1:55

RUN WOD

1. 234m
2. 220m
3. 196m
4. 187m
5. 214m

Comment by Kenno — February 4, 2010 at 8:35pm
18. Front Squats (50-65%), 5 reps on the minute every minute for 10 minutes. (@105lbs)
Rest 3 min
50 double unders for time 5:33.04 (i'm slow haha)

rest

40:20x8
I don't have an accurate distance because I was running on a treadmill and during my off time I left the machine running.
Comment by brett thatcher — February 4, 2010 at 9:23pm
19. C2 with the damper on 9. It was more along the lines of 1 min all out and however long it took to write the distance for each round. Repeat.

1. 249M
2. 248M
3. 254M
4. 245M
5. 248M
Comment by adp — February 5, 2010 at 6:08pm

Post a Comment:

Commenting has been disabled on older posts.