CrossFit Endurance Workout:
Link: http://www.crossfitendurance.com/page/index.php?menu=blog&page=blog&hide&id=3173
Negative split!
Activity

Route:
–
Elev. Avg:
267 ft

Location:
Campbell, CA,
Elev. Gain:
+0 ft

Date:
08/31/09
Up/Downhill:
[+255/-255]

Time:
10:46 AM
Difficulty:
2.4 / 5.0

Weather:
Cloudy

64 F temp; 68% humidity

64 F heat index; winds NW 8 mph

Performance

Distance:
6.21 miles

Time:
0:50:11

Speed:
7.4 mph

Pace:
8′ 04 /mi

Calories:
834

Elevation (ft)

Pace (min/mile)

Splits

Mile
Pace (min/mile)
Speed (mph)
Elevation
Gain

actual
+/- avg
actual
+/- avg

1
7′ 49
-0′ 15
7.7
+0.2
+7 ft

2
8′ 14
+0′ 10
7.3
-0.2
+23 ft

3
8′ 35
+0′ 31
7.0
-0.4
-7 ft

4
8′ 24
+0′ 20
7.1
-0.3
+40 ft

5
7′ 36
-0′ 28
7.9
+0.5
-50 ft

6
7′ 51
-0′ 13
7.6
+0.2
-13 [...]

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Nancy!
5 Rounds for time:

400 meter run
Overhead squat 95 lbs (or a watermelon) 15 times

And yes, Darcy grew that thing and squirrels left it alone!

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micky.kb.snatch-736524, originally uploaded by eesur.
Warm-up run:
* Hill run or 12% grade on treadmill
* Speed: 85% of your fastest half marathon mile pace
* 3 sets of 3:30 intervals, 30 second R.I.
Main:
* 5 minutes, get to 100 reps of kettlebell snatches, divide work between arms as necessary.

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Rest day. Go for a walk, sit around, laugh, recover!

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Today’s WOD: (from crossfit.com)
20 minutes: AMRAP

5 pull-ups
10 push-ups
15 squats

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