FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100729 Thursday: 400m Repeats

By jerryNo comments yet
WOD: 4 x 400m sprints.
Rest interval is 90 seconds between each run. Record all 4 intervals.

“After Party”
3 rounds for time
10 – 30 inch box jump men/24 women
15 KB Swings

Comments

comments

No Comments to "100729 Thursday: 400m Repeats"

  • Gar Whaley says:

    July 29, 2010 at 7:33 am - Reply

    Warm Up Loop = 10:03

    1:31; 1:37; 1:45; 1:45 = 6:38 + 4:30 (Rest) = 11:08

    AP = 3:20 (rx)

  • Christine Glavin Kleiber says:

    July 29, 2010 at 7:39 am - Reply

    2:19 (DFL), 2:13, 2:05, 2:10 +4:30 rest = 13:17 but not DFL Magic in the third interval? – adding the iPod – specifically “He’s a Pirate”

  • Melissa Lopes says:

    July 29, 2010 at 10:33 am - Reply

    1:25, 1:39, 1:42, 1:44
    I apologize to the guy trying to chat me up on my last 400. I screamed in tongues at him and kept on going.

  • Laurie Wasko says:

    July 29, 2010 at 1:16 pm - Reply

    1:33 1:42 1:45 1:43 1:42
    Ummm….oops, 1 round too many.
    2:54 After party

  • Jason Windsor says:

    July 29, 2010 at 3:36 pm - Reply

    Mod with Row 500m sprints…
    1:55, 1:51, 2:00, and 1:55 = total time with rest intervals 11:59

    Thanks, Coach Danya for the form pointers and calling me names during the last 100 meters! :-)

  • Anne Marie Foley says:

    July 29, 2010 at 7:18 pm - Reply

    I dids 1:53, 2:10, 2:11, 2:13 with 4:30 rest intervals =13:02
    and the After Party but didn’t time it

  • Leslie Steckbeck says:

    July 29, 2010 at 9:08 pm - Reply

    Leslie – 1:28, 1:32, 1:30, 1:31
    Steck – 1:16, 1:16, 1:13, 1:12

    We haven’t done sprints in a loooong time and it really hurt:-)!

  • Dan Viglione says:

    July 29, 2010 at 10:48 pm - Reply

    1:19; 1:43; 1:39; 1:51 = 6:32 + 4:39 rest = 11:11
    (Doh!, stole an extra 9 secs of rest along the way!)

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314