Category Archives: M

Metabolic Conditioning Movement

Max Heart Rate Test

By | | , , ,
Comments Off on Max Heart Rate Test

Thought I should test to see what my real max heart rate might be and adjust my Whoop accordingly.

4 rounds of 2 minutes on, 1 minute rest

  • Row @ max effort

Results: Got up to 169 which was not what I expected since I hit 177 earlier in the week when running some hills. Not a test I want to repeat again soon! Side note… on my second round finished 500m in 1:46.

Accessory Day

By | | , , ,
Comments Off on Accessory Day

3 rounds of

  • 3 x Windmills each side @ 8kg

Then 2 rounds of

  • 10 x Paloff Press per side

30 seconds on / 30 seconds off for 16 minutes

  • Kneeling Halos @ 14kg Clockwise
  • Kneeling Halos @ 14kg Counter Clockwise
  • Marches @ 32kg Left
  • Marches @ 32kg Right

Finisher, for max distance, one minute on / one minute off for 8 minutes of

  • Bike intervals alternate sitting and standing each on round

(On = cadence of 80-90/Off = cadence of 60-70).

Results: Finisher 6.3km.

Row and Bike

By | | , , ,
Comments Off on Row and Bike

Crossfit New England’s “Sweat Equity” WOD…

For time, time cap 28 minutes.

  • 1000m Bike
  • 500m Row
  • 2000m Bike
  • 1000m Row
  • 3000m Bike
  • 1500m Row

Results: 27:26. Well designed workout… both exercises ended up at around the same time per round. Had to push to get in under the time cap.

Run then Pullup and Dip Work

By | | , , , ,
Comments Off on Run then Pullup and Dip Work

Started with a 6k run.

Then 10 rounds of

  • 1 x Strict Chest to Bar Pullups (as high as possible)

Then 6 rounds of

  • 5 x Unbroken Strict Pullups

Then 1 round of

  • 10 x Dips

Then 3 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Full Dips
  • 4 second hold

Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.