4.25.12 Power Endurance, Interval

Workout 1
Locomotor Warm-up (run-specific)
Then:
1-Mile Time Trial 
Then:
45s Work/15s Transition:
Row 
Landmine Piston Presses (see photo)
Ball Slam/Barrier Hop
Ski Erg
Reverse Plank (feet on box)
Airdyne
Dead Hang
Rest
4 rounds (non-stop)
Then:
Cool Down
 
Results
1-Mile TT:
Tammi J. – 6:33 (female gym record)
Diane M. – 7:31
Chad G. – 6:56
Renate L. (sub 10-minute Airdyne) – 231 cals (female gym record)
Jennifer B. (sub 10-minute Airdyne) – 141 cals
Hebah F. – 8:42
Andrew L. – 8:53
Keith S. – 7:39
Beau C. – 8:40
Jamie Berk – 10:46
Jamie G. (sub 10-minute Airdyne) – 199 cals
Keith M. – 
Preeti J. – 8:44
Seth L. – 6:47
Natalie M. – 10:21
Erin R. (sub 10-minute Airdyne) – 100 cals
Sara Y. – 9:20
Dave H. – 8:23
Lisa E. (sub 10-minute Airdyne) – 101 cals
Jordan C. – 5:49 (male gym record)
David K. – 7:02
Jill P. – 8:05
Kelly W. – 8:00
Naomi E. – 
Newell F. – (sub 10-minute Airdyne) – 110 cals
Kara S. – 7:20
Cindy B. – 
Erica J. – 7:49
Valerie B. – 10:45
Rachel S. – 
Margaret F. – 9:30
Kathie T. – 10:16
Nicole C. – 8:27
Michelle K. – 8:50
Ashley M. – 8:20
Cedric J. – 9:23
Bobby M. – 6:37
Jamie Bald. – 8:25
Rob J. – 6:44
Rodney J. – 6:58
Susan S. (sub 10-minute Airdyne) – 115 cals
Intern – 7:50
Kristen B. – 7:04
Shari O. – 8:31
Wlises M. – 6:48
Will B. – 8:47
Cate M. (sub 10-minute Airdyne) – 111 cals
Chloe W. – 7:25
Scott S. (sub 10-minute Airdyne) – 100 cals
Renee S. – 10:45
Marcus W. – 7:38
Jim C. – 7:51
James R. – 6:05
Rob S. – 6:52
Aubrey H. – 8:09
Susan K. – 7:25
Tim B. – 8:42
Miguel R. – 7:48
Nicole B. (sub 10-minute Airdyne) – 153 cals
Tracy T. – 7:18
Amber C. – 8:49
Raymond H. – 10:00
Vanessa H. – 8:21
Lizzy M. – 6:39
Darren B. – 9:00
Steve S. – 9:27
Chrishna J. – 10:11
Tiffany R. – 9:09
Christian B. – 7:20
Raja S. – 8:10
Bryan C. – 9:04
Mariana F. – 9:01
Neil E. – 8:17
Dmitri M. – 9:25
 
Workout 2
Primal Tri
150 cals +
200m Row +
2.7 mile run
Record time
 
Results
Graham P. – 34:16
 
Coach’s Comments
Since this is our first time using this route for our 1-mile time trial I’m going to consider two of these times gym records. I expect they will be crushed within the year, either by the same individuals or by others. Either way, the board is there as a motivational tool. Renate had a nice performance on the 10-minute Airdyne Test: 231 calories, also a gym record. You can view all the records here
 
Photos
 

We introduced the Landmine Piston Press today. Like many of the 45/15 exercises it is what you make of it. The faster you go the faster you begin to realize 45s is a long time.

 

 

 

 

 

 

 

 

 

 

 

Just ten pounds on each barbell starts to add up.

 

 

 

 

 

 

 

 

 

 

 

The Reverse Plank is difficult to maintain proper form while fatigued. The feet should be pointed up, the hips parallel to the floor, the scapula retracted, and the chin tuck. Oh, and hold on tight. Jim looks good, but his feet are beginning to splay out. 

 

 

 

 

 

 

 

 

 

 

 

 

Find the barrier and launch. Jump off two feet, land on two feet, repeat.

 

 

 

 

 

 

 

 

 

 

 

Miguel clock watching.

 

 

 

 

 

 

 

 

 

 

 

The Airdyne is not a rest station. I repeat, the Airdyne is not a rest station. Shari is doing a great job of going hard on the Airdyne, a station many choose to downshift on. Make it hurt. The “hurt” produces results.