7/30/2009

Rest Day (07.30.2009)

Rest Day (07.30.2009)

CrossFit Endurance WOD (07.30.2009)

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries: how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries.

Foul If you deviate more than the specified time.
Foul: 20 pistols (10 each side)

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4 comments:

The Don said...

one of my favorite pictures.

katie said...

wow...we have some writers here at CrossfitNH! mike and heidi, you paint quite a funny picture with your words! creative writing is def your forte'! brains and muscles, quite the fab combo!

jefe', you look extra manly in that picture above!

happy rest day.

Anonymous said...

Heidi we miss you! You and Mike are killing me............I was laughing so hard...it was a workout in itself. Cannot wait for you to be back in the stable with us.

What is that Gerard is holding, his lunch?

OD

sdaghir@gmail.com said...

If you guys think that is funny wait until you see Chalupa's ridiculous ice pack for his lunch box.