Overcast runner, originally uploaded by Michael J Ross.
Get out there.
800’s for you! Find a track, warm-up.
9×800’s keep a constant pace throughout.
First set of three 800’s 70% race pace
Second set of three 800’s 80% race pace
Last set of three 800’s: 105% of race pace
Think Consistency of Effort!
CROSSFIT CENTRAL MANCHESTER, originally uploaded by Crossfit Central Manchester.
It’s a strength day. That means do something hard, low reps, high weight, safely. Go slow, recover, build strength when you’re fresh, do NOT go to failure.
Ideas:
1-1-1-1-1-1-1
– Handstand push-up (if you’re like me and can barely do them)
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Image-29A58C5C6FFC11DC, originally uploaded by Athletes for a Cure.
Fight Gone Bad – yep, this is how it feels afterward. How bad could 17 minutes get?
Check out http://www.fgb4.org/2009/05/25/how-it-works/
Rest and rebuild. This is when you get faster!
Check out the CrossFit main site WOD: cleans are great power generating moves. When combined with a push jerk even better, and when put together in an increasingly faster ladder sequence, you have a great power workout.
Think wattage. Think high power output. Doesn’t have to be high weight, but it needs to be a [...]
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