Rest Day (08.03.2009)

Rest Day (08.03.2009)

CrossFit Endurance WOD (08.03.2009)
Swim, Bike, Run, or Row (C2) at maximal effort for your choice of
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10. Weighted vest optional.

Stable News: Important Notices about our Schedule
Enjoy your Rest day, like usual it was earned in spectacular fashion. This next Day 1 (Tuesday) will be the start of our 5 on 2 off training schedule, for this first week we will be open Tuesday, Wednesday, Thursday, and Friday. Saturday and Sunday are now our official CrossFit Holiday/Rest Days. Next Monday (08.10.2009) will be the our first full 5-day haze-fest on the new rotation.
The daily posted WODs will now include a specific warm-up and potentially a Strength or Olympic Lifting bias in order for our athletes to focus daily on their overall skill development. The WODs will be starting 20 minutes past the hour for our normal hours of operation (6am-10am and 4pm-8pm), please make sure you allow yourself enough time to properly warm-up and execute whatever skill specific training we've assigned for that given day.
I know a lot of our CrossFitters just threw up in their mouths thinking about 5 full days of brutality... embrace your fear and ease your minds, you'll soon see why this change has been made.