Warm-up Drills (09.03.2009)Row 500m
15-12-9 reps each of
Pull-ups
Push-ups
Box Jumps (20'')
5k Time Trial (09.03.2009)
Run 5k for time.
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Skill Development (09.03.2009)
20 x Pistols, alternating legs each rep
CrossFit Endurance WOD (09.03.2009)
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 are 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 then 10 seconds. 2 min recoveries.
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Posts
11 comments:
5K Time Trial
23:58...Got so lost.
Kyle\Dang
Sorry guys I am not up to it this week. My husband wants me to stay home and go back to it next week. I will be there with a vengeance on Monday.
OD
25:27
Jim
still have that bruised knee. not howling in pain anymore though when i move it. yay!
Joe
JoeF
56:12/two 5K's=28:06 min/5K
OD - Convenient how you get sick right around the same time as a 5k! Coincidence - I THINK NOT! LOL - Now I have nobody to run with me that hates it as much as I do. Who am I going to complain with during this WOD?
We miss you Deb - Feel better hun!
Dos Deb
5K
23:16
This is a decent time for me but I am prepared to be embarrased by Mike and Jill as usual!
I miss seeing everyone. Hopefully I'll get into the stable tomorrow night.
Mark
5k
Mike L.: 22:44
Kristie: 26:49
20090903 - 5k Time Trial
21:52
Thats a PR by like 3 minutes.
Hate to disappoint you Mark but I ran it in 23:00.
Jill ran it in 21:something but I'm pretty sure she cheated.
What's with Mike L going on the bean?!?!
Where's Heidi been?
Mike C
5 K time trial
32:45 better than the last one by 3 min but not better than the Cigna Elliot Road race of 30 min.
ChaCha
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