Warm-up Drills (09.29.2009)3 rounds at your own pace of
21 x Double-unders
9 x Pull-ups
9 x Push-ups
Note: Sub in 42 x Double-under Attempts for those still working to get them.
Run, Squat, Run (09.29.2009)
4 Rounds for time of
400m Run
50 x Squats
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Skill Development (09.29.2009)
3 rounds at your own pace of
20 x Abmat Sit-ups
20 x Deadlift (45lbs)
CrossFit Endurance WOD (09.29.2009)
Swim: 10 x 50m/y T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
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Posts
15 comments:
Run, Squat, Run
21:23 rx'd
JoeF
400m run/50 squats
15:14/4rounds=3.8min per round
RUN, SQUAT, RUN SOME MORE
Time 18:39 OD
Where have all my fellow crossfitters been? Come back I say Come back..............
Run, Squat, Run
Mike L.: 11:09 (i must confess i forgot to incline the treadmill)
Kristie: 16:57
just checking in, and the workout is oddly what i did tonite for knee therapy... ran a mile, did weighted squats (and lunges), somewhat under 20 minutes. then a mile walk.
knee is merely sore now, instead of OMG KILL ME. many things happening for the next week, but i'm planning on coming back real-soon-now next week-ish.
Joe
(original)
Lynn
Run,Squat,Run
13:47
Run, Squat, Run
Indy 14:36
Khan 15:25
as Rx'd
12:39
-Rambo
14:02
Jim
Run Squat Run
19:03
ChaCha
12:30 as rx'd
Jake
JoeF(again)
400m run/50squats
15:14/4rounds=3.8min/round
"Endurance"
6-200yd(4laps)intervals
time(min)
3:15(1min off)
3:17(3min off)
3:19(1min off)
3:17(3min off)
3:15(1min off)
3:10(done)
Run/Squat/Run- 15:40
Bada Bing
14:45
Mark
Run, Squat, Run
14:39
Dang!
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