Sunday, May 3, 2009

First regular BB wod (Hansen)+FGB

WOD#106 Fight Gone Bad (65#SDLHP/45#PP) 80+62+73=215 17:00@174/189

Elements class#6 (elements of FGB). Compare with wod#91 (45#) score 209 17:04@162/177 and WOD#100! Mini FGB 11:07@171/184 and WOD#24 score 245 (25#/45#). FGB continues to be quite a workout. Since the weights were a bit heavier (65# for SDLHP and 45# for PP), strength was a biggercomponent of this workout compared to my previous wods. The box jump was higher as well as also wall ball included the throw for a change. The strategy to start with wall ball and end with rower workout reasonable well. I still remember how hard is it to do wall balls after rowing. However the rowing scores were a bit smaller (10/10/13) as a result. Total score 80+62+73=215 reflects a deliberate slow down in second round after overestimating my capacity in first round. Also the strong numbers in last round reflect coaches pushing for a strong finish.

WOD#107 Hansen 6 x (15 35#KBswing/Situp/Burpee) 23:10@163/174

My first regular wod at blackbox. It was a hero workout called Hansen scaled down to 6 x (15 35#KBswing/Situp/Burpee). Frankly I didnt push too much because I had just finished the fight gone bad the previous night. Also it was a very rough bike ride to the blackbox since it took much longer than it takes to bike through midtown. About 5minutes of this ride was a real workout touching 160+ HR as east midtown can be very hilly, especially when you are rushing through traffic and late. The workout itself was good.
Btw, I had to take off shoes halfway through as laces came off. I realized that barefooting at blackbox may be harder than I thought since the rubber surface has strong coefficient of friction so when you are doing dynamic motions like burpees, where you need a little bit of leaway to adjust positions on the fly, there is good chance of getting a blister. I didnt get any but its worth thinking about which workout is to be done before making show choice (or lack there off)

WOD#106 Fight Gone Bad (65#SDLHP/45#PP) 80+62+73=215 17:00@174/189

WOD#107 Hansen 6 x (15 35#KBswing/Situp/Burpee) 23:10@163/174

6 comments:

cmcd said...

How'd you like to join me for a barefoot run before my book launch this week? I'll be launching "Born to Run" this Tuesday, May 5, at New York Running Company on Columbus Circle at 7:30 pm. I'll also be joining a group run at 6:30 pm. it would be great to have you along!

here's a bit more about the book:
http://timesonline.typepad.com/thefatchancer/

http://www.amazon.com/Born-Run-Hidden-Athletes-Greatest/dp/0307266303/ref=sr_1_2?ie=UTF8&s=books&qid=1231937833&sr=1-2

NYC marathon said...

I would love to. I heard about the book while reading about the "edurance running" hypothesis. It would be nice to meet you in person. (I must say, get out of work by 6:30 on a weekday is hard for me but I will try my best.)

cmcdougall said...

if you can't make the run, try to stop by the reading afterward at 7:30. i'll be showing some killer slides, including a few classics of barefoot ted in action.

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