6 min of 100m sprints going every 30 sec
Rest 3 minutes
4 min of 100m sprints going every 30 sec
Rest 2 minutes
2 min of 100m sprints going every 30 sec
**For this WOD, you sprint 100m, then rest until the 30sec mark, then sprint 100m, rest until 30 sec mark, etc, for 6 min. If it takes you 20 sec to run the 100m, then you rest 10 sec. If it takes you 15 sec to run the 100m, then you rest 15 sec. After 6 minutes, there is a 3 minute rest time, and do it again for 4 min. etc. This is a total of 2400m running which is 1.5 miles.
19 comments:
Sorry to bail this morning. Had some serious soreness manifest from the weekend's workout activities. Aging up body knows when say stop, and I've learned to listen...
sorry i missed today. i really do want to come on wednesday mornings, especially when it's speed work. however, this saturday i'm running a 5K and plan on making that my speed work for the week.
I'm not sorry I missed today - I ran this yesterday morning and in Cori-ese it was 'a good one'. I thought I was paying the price yesterday afternoon and this morning but I'm pretty sure now that it is Monday's jumping lunges talking to me ' a la derriere' ;o{
Happy Birthday Anna P!
Sheena, r u running the Rock & Run? If so I am running it as well :-)
Happy Birtday Anna P! Hope you have a great day:)
I am running the rock 'n' run! see you there!
happy birthday, anna! hope it's a good one!
Happy birthday, Anna!!
That anonymous was me; I hit publish before I had typed my name! :-)
Happy Born Day Anna P! Hope you have a great one.
Blew my calf out this morning as Sam was "Bolting" by me. When coach said stretch she meant S T R E T C H!!
Happy Birthday Anna. Sorry the new job didn't work out for Robert, but we are really glad you all are sticking around. We would have to go thru 'new Anna' interviews and Annas are hard to find.
Happy Birthday, Anna P! I hope you have a fantastic day! :)
Happy Birthday Anna P!!
workouts for saturday at crossfit rpm if you are doing the event:
Here are the 3 workouts that everyone will be doing this Saturday (august 25) for the second annual Godspeed competition. The workouts will start around 9, 11:30, and 1pm. We hope that you all can come out and help us raise money for a great cause! You can register for the event at www.godspeed.org. If you look at the workouts and are not sure if you can do the required reps or weight, no problem! Just come and do what you can. God Bless.
Workout 1
"Clean Ladder" With a running clock you will complete 2 full cleans on the first minute, 4 on the second minute, 6 on the third minute, adding two reps each minute until you are unable to complete the required number of reps in that given minute
Rx: male-155 female-95
Scaled: male 115 female 75
Workout 2
"run and row"
For time complete 50 double under buy in
run 800m
row 800m
run 400m
row 400m
50 double under buy out *scaled: 150 singles
Workout 3
"Chipper"
30 kb swings (55/35)
15 burpees
30 box jumps (24/20)
15 burpees
30 wall ball (20/14)
15 burpees
*scaled may use kb, box, and mb that allows them to complete each rep to standards
Bonus Points
Max distance prowler push (sled must stay moving at all times for score to count)
Rx: 350/225
Scaled: 275/185
Yowzers, that was ROUGH! That's all I can say about that one! Ran @ Trussville track.
i concur. it suckethd.
here's a good article on how to improve your vertical jump:
http://library.crossfit.com/free/pdf/CFJ_Jump_Starr.pdf
looks like i'll be adding calf raises to my repertoire.
That was a really tough WOD. My fastest was 14 seconds and longest was 30+ (because I sat out 2 sprints during the first round). Disappointed that I sat out, but pretty excited that I mostly completed it.
I actually liked the sprint WOD. I missed on 2; but, it was a good workout. Got a 14 second best rep.
Happy Birthday Anna! I am not a fan of sprinting and much prefer jogging!
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