Tag Archives: Running

December 1, 2016

Posted on December 2, 2016 by Sam

400m run 1:22, 1:24, 1:22, 1:22, 1:24, 1:26 (modified to take 2 min break between each set)

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November 12, 2015

Posted on November 12, 2015 by Sam

6 × 800m run Between 315 and 330… On my post run walk to the office…

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“Get Better Every Day” 400m: 1:15 – Obviously way too fast for my desired 1 mile pace (maybe in best dreams). Have some work to do to learn pacing when I run… 1600m: 6:30 Conditioning Session You should have a … Continue reading →

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October 15, 2015

Posted on October 15, 2015 by Sam

21:36 (7:03, 7:23, 7:10) Spend 10-12 minutes to warm up. This should be a well established warm up routine. You should know exactly what drills to do and should be very warm before you start your working sets. To complete: … Continue reading →

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October 8, 2015

Posted on October 8, 2015 by Sam

D. 35, 35, 36, 35, 36, 36, 37, 36 seconds D. Optional Additional Conditioning Session Spend 10-12 minutes to warm up. This should be a well established warm up routine. You should know exactly what drills to do and should … Continue reading →

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October 1, 2015

Posted on October 1, 2015 by Sam

Will be doing these on a more regular basis. As of now, certainly was not able to increase pace as I decreased the distance. 6:28, 4:58, 3:15 Optional Additional Conditioning Session Spend 10-12 minutes to warm up. This should be … Continue reading →

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September 10, 2015

Posted on September 10, 2015 by Sam

“Activity and rest are two vital aspects of life. To find a balance in them is a skill in itself. Wisdom is knowing when to have rest, when to have activity, and how much of each to have. Finding them … Continue reading →

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August 23, 2015

Posted on August 23, 2015 by Sam

In Seattle first day. Running Intervals at hotel gym 1×800 warm-up @ 5min pace 6x800m @ 3:00 pace 1×800 cool-down @ 5min pace 3×20 50pound dumbbell benchpress (22.7kg)

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Invictus Masters

Posted on May 9, 2015 by Sam

Workout of the Day A. 85kgs for 6 rounds. 87.5kg last 2 rounds (power) Every 3 minutes, for 24 minutes (8 sets): Run 400 Meters 10 Box Jump-Overs (24″/20″ – step-overs permitted for 55+) 1 Clean (Power or Full) Scoring … Continue reading →

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Invictus WoD

Posted on December 9, 2014 by Sam

December 8, 2014 – Competition Workout of the Day A. Complete bummer of a day. Failed 132.5kg three times. Felt very doable after first one. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps … Continue reading →

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Invictus WoD

Posted on December 1, 2014 by Sam

Workout of the Day A. Used 130kg, but last rep was 127.5kg (failed once) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 … Continue reading →

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Invictus WoD

Posted on November 22, 2014 by Sam

November 22, 2014 – Competition Workout of the Day A. 115kg. Missed the detail, did first 3 every two minutes. Every minute, on the minute, for 6 minutes: Back Squat x 2 reps @ 85-88% B. 9:20. Used 135kg Three … Continue reading →

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Invictus WoD

Posted on November 19, 2014 by Sam

November 17, 2014 Workout of the Day A. Used 130kg Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ … Continue reading →

Posted in Crossfit | Tagged Glute-Ham Raises, Invictus, Jerk, Running, Squats | Leave a comment

Invictus WoD

Posted on November 3, 2014 by Sam

November 3, 2014 – Competition Workout of the Day A. Used 130kg, last PR Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 … Continue reading →

Posted in Crossfit | Tagged Bat Wings, Invictus, Jerk, Running, Squats, Weighted GHD Hip Extension | Leave a comment

Running

Posted on October 3, 2014 by Sam

10x 400s at the track, every 4 mins. Beautiful day. Average between 1:25 – 1:30

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Running

Posted on September 24, 2014 by Sam

September 24, 2014 Running 800m warm up 6x 800m (14.9kph)

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Annie, other

Posted on September 17, 2014 by Sam

Early Morning 5k Run 3.4k @ 13.1kph 400m@ 13.2 400m@13.3 400m@13.4 400m@13.5 Later in morning at the box… Wall Balls 25 every 2 minutes, four rounds Failed again in round 4 at 19 (+6 10secs after) Annie 50, 40, 30, … Continue reading →

Posted in Crossfit, Girls of Summer | Tagged Annie, Girls, Hollow Rock, Running, somersaults, Wallballs | Leave a comment

Running

Posted on September 9, 2014 by Sam

September 9, 2014 800m warm up 2x 2.5k @ 13.5kph (7.09min/mile pace)

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Running

Posted on September 1, 2014 by Sam

September 1st, 2014 5k run 4k, 13.8kph 400m 13.1kph 600m 12.6kph (essentially failed at attempt to run full 5k at 13.8kph) Pullups Max Reps, every 3min 12 (wide) 10 (bicep) 5, 7, 5 Total: 39

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