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!

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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) – Deadlift 1 rep max [...]

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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/

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Rest and rebuild.  This is when you get faster!

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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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