(Sorry, no 0730, 5pm or 6pm class today)
Warm-up + pistols
WOD
4 rounds
1 minute
air squats
1 minute
back extensions
1 minute
sit-ups
1 minute rest
Don't forget to sign up for the Firefighter's 5K run on June 12. Click here to register. This will be fun to do together.
Crossfit Endurance:
3+ Hours before or after gym wod, choose ONE of the Following Sports:
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.
Remember to scale accordingly. Ex: Run or bike up an 800 m or 1/2 mile hill.
20 comments:
I can't do the firefighter's run on the 12th. I was planning on it, but last week's soccer games got canceled and now they're doing them on the 12th. Cody mentioned the Pleasant Grove 5k on the 19th. Does anyone want to do that one with me?
I did the PG one. Let me see what I have going on, maybe I can run it with you. I have ran that one before. :)
Okay so just the other day I was whining to Will, you know I wish they would put a cool pic of me on the blog. All mine have sucked. lol Well ask and ye shall recieve. Me laying around ha ha ha
Todays work out was a good one. I am actually excited for tomorrows. (Tuesday)
Jason (Lee) and I will for sure do the PG one. The jury is still out for the Orem one. I haven't figured out yet how much I want to embarrass myself. :)
Sorry we had to cancel a few classes today (Tuesday). This week is crazy for all the trainers with the last week of school for kids,etc.
The PG race would be a good one too. :)
P.S... Mandy did you notice I signed you up on the board at the gym for the Orem 5k? hehe. I need to get more pics of the night class! If anyone has taken some cool pics at they gym feel free to send them to me too.
Yes mam I saw that. lol I am excited but very scared. I got some cool pics the other day. I will get more when Will trains later this week and get them to you. :) I think I have some you will really like. ;)
I like all the push ups and sit ups we have been doing lately. Its getting me ready for my Army Physical Fitness Test.
Fun, fun, fun!
Jim, great job at the gym today. Oh by the way what are you so angry about in that picture? Sounds like you had a great time in Vegas the last few days.
I love our pictures. When I'm on I always look like Frankenstein cause I'm straining so hard. errr me like Crossfit.
Jim said...
I was angry because I was doing all the work while Mandy was just lying around...
Good one Jim. LOL
ha ha ha ha that was a good one Jim. That is how I roll. lol
Just signed up for the Reno, NV Level 1 Certification for 10-11 July 2010.
SWEEEEEEEEET!!!
Wade
Lina said....
What, we're running a 5k? Is there anything special I should be doing to prepare for that? I'm serious - any advice from you runners of races? How much should I workout the week before? Eat the day of? Most importantly, what should I wear? colorful knee highs?
Wade, AWEEESOOOOOMMMMMEEE!!!
Lina, I don't have any advice, but I think we should all wear our gray "Bringing Sexy Back" shirts and tall colorful socks!
And, Lina brings up a great point. Yes, it's only 3 miles, but is there any advice as far as working out the week prior and diet?
Yes....Our VCF tee's and awesome socks!!! I'm in! Like I always say, cool socks help you lift heavier...and run faster. :)
Just keep Crossfitting ladies. Do the CF endurance wods. You will do better then you think with running 3.2 miles....because you're already prepared for it by doing the daily wods. It won't even take as long as some of the wods you do.
We will go easy on leg wods the week of, other than that, just keep doing what you're doing. It's going to be so fun to have so many of us there!
To be totally honest for a race of 3 miles there really isn't anything you need to do special. If you're eating healthy to begin with then that base is covered. If you were running a long race then there would be some issues to look at as far as diet and tapering. The wods you've been doing will have you adequately prepared as far as your cardio. The one thing I would be careful of is getting your legs super sore just before the race but even that will loosen up after a half mile to a mile. Keep in mind I'm no running expert but I have run alot of races so just my experiences with preparation. Just relax and remember it's pretty much impossible to actually hate running unless there's something wrong with you mentally. :)
Way to go Wade! You will do great! What an awesome goal to accomplish!
(sorry for all the exclamation points, hee hee)
Yup there is something wrong with me mentally. lol You should not that dear.
ooops "know that" not, "not that". Dang it!
Aw, good old Reno, Nv.. Wade I recommend stopping in Fallon... hahahaha
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