WOD
Intervals:
On every 30 sec. mark, of a continuously running clock, complete 1x 100m.
(Example: 100m in 19 sec. = 11 Sec. before the start of your next run).
12x 100m
Rest 3 Minutes
6x 100m
Rest 3 Minutes
3x 100m
(Post your fastest and slowest interval time to comments)
Compare to 6/10/09
Diet, inflamation & Disease - Dr. Berry Sears, from the CrossFit Journal
15 comments:
ugh i did my interval day today! thats ok, nothing wrong with 2 days in a row!
i agree jason, that one looks fun!
The 1 mile run for 1000 meter row substitution seems a little ridiculous.
A lot of PRs tonight!
I caveat my PR with that it was horribly ugly... How'd the intro guys do????? Or are they on the super secret plan and are going to ambush us upon completion and destroy us in every wod...?????
today we (the intro class) did
3 rounds of:
200m run
30ft walking lunge
10 jumping pull ups
im thinking boots and uts for this one....who's with me?!?!
i did the 3 rds of 95#snatch and 400m run yesterday: 16:58
How bad is it that my lower back is sore after this type of workout. I'm assuming it means bad form and tight hamstrings.
pat (or anyone else), gotta do a long distance run later this week and after our little chat today, I would love to do a trail run...anyone know of a good spot near columbia?!?!?
Maggie, I know a ton of great trail runs in/near columbia. How far are you looking for? Also, what day, maybe I'll join.
True, Jason. Those would be max effort for each interval, given "rest as needed" as the parameter.
Times listed following keys below:
fastest/ slowest - spread
Pat 17/20 - 3
Dan H. 18/24 - 6
Jason 15*/25 - 10 (*explosive sprint on the final run 19/25 otherwise)
fastest round/ did not finish-# of times (fastest 50m/ slowest 50m)
Maggie 20/dnf-4
Meghan 25/dnf-3 (17/17)
Lindsay 21/dnf-2 (13/17)
Jamison (JPH) - That depends on the type of soreness. Your form could be spot on and your midline is sore (& gaining capacity) from the work.
(or it could be just like you said, tight hammies and rounding). Instant replay in slow motion will let us know for sure ;)
pat- i was thinking a 4-5 mile course, and probably either friday and saturday morning...let me know!
I won't be able to do Fri morning but have the entire weekend open. Let me know if that works for you and we'll meet up. Otherwise, I'll post a google map of where some pretty good trails are in Columbia, and you can run at your leisure. Let me know...
pat i cant make the wod friday night, so i think i wanna run friday and hit the group wod sat...sorry!!!!!
No problem. I'd of held you back anyway :) Here's where the trails are. It's called Wincopin if you want to google it.
http://tinyurl.com/ksw2er
It loops around a bunch, so don't worry about getting lost, just keep following the trail and you'll double back around eventually. Have fun!
Post a Comment