A.
Warm-Up
Run 400 meters @ 50%
Stretch x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Foot Tapping
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x 20 per leg
Followed by…
Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%
C.
Two sets of:
1000 Meter Run @ your mile pace
Rest 45 seconds
600 Meter Run @ your mile pace
Rest 90 seconds
D.
Cool Down:
Jog x 2 Minutes
10-15 Minutes of Static Stretching (Focus on Calves, SMR on feet with lacrosse ball)
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Did Tuesday’s work from 17th January
A. Tempo front squat 3211 185 – 225
B. Power clean and jerk 185 to 215
Squat clean and jerk 185 to 205 felt horrible struggling to stand it up, no strength body tired, just hit some sets of 185
C. 2:57 wod
100 ghd, 100 back ext
You still need more rest from WZA Matt! Go easy today (Friday)
Did some mobility and did WOD from the other day
3 bar mups
9 front squats
12 ring dips
3 rounds + 20 reps felt pretty solid
Sandbag walk 90# atlas
Stone 400m
AM – Swim
PM – Run. More snow today = Treadmill
1000m – 3:41, and 3:43
600m – 2:14, and 2:16
Ran with a 1% incline on treadmill.
Aand B done
C: 5:25 and 3:16. For second set. Did not record first set.
Not sure if mile pace here intended to mean run at your mile PR pace (which is what i targetted). But I could not maintain the second set and had to add an additional break at the 600m mark during the second1000m. In retrospect, wished I had instead slowed down a little and kept going…
9.3mph on a threadmill.
Correct Jem – run at the pace you’ve hit for your best mile time
A. Done
B. Did the foot taps 20x/leg
C. 100m striders those were fun. :18,:16,:15 built every 20m to full effort took approx 2min rest between.
D. Woohoo I did the running lol.
Don’t know if I. Paced Correctly but I finished it. 23min 2.15miles
Good job Tom!
Took on Ian’s sub and did also the AB instead of running.
3000 mtr @ 52 rpm = 5:43 min
3000 mtr @ 55 rpm = 5:23 min
1800 mtr @ 57 rpm = 3:10 min
1800 mtr @ 55 rpm = 3:16 min
I calculated as follow, normally my 1000 mtr run pace is 11/12 km p/hr so trippel that by the pace on the AB which set me to 34/35 km p/hr and give as outcome these rpm. So I guess Ian conversions made sense. Thx Ian.
Hit the optional row session from the other day that I missed (8 sets of :60 hard/:60 easy). Accumulated 3,944 meters. Now off to my 2 daughters’ district semifinals soccer match!
Have fun!!! Awesome they are in the semifinals!
Had a crazy day, but managed to do a 3km openwater swim. Just surviving, nothing speedy or fancy but I was very surprised at how good it felt! Crossfit realy works, and prepares you for anything. Thx again Invictus (Nicole&kie) for functional, well balanced programming!
So great to hear that 🙂 I miss open water swims!
Subbed AB for run
1: 1000m (3000m/1.9 AB) 5:06 @ 59 rpm
2: 1000m (3000m/1.9 AB) 4:59 @ 60/61 rpm
1: 600m (1800m/1.1 AB) 2:51@ 62 rpm
2: 600m (1800m/1.1 AB) 2:51@ 62 rpm
Ohhhh nice Ian!
I have no idea if I am doing the conversion correctly.
It is tough to make a conversion for assault bike to running but I would say that holding to a specific RPM for a set distance is your best bet. I actually think you did a great job of setting a good pace for the distance required for running. I wouldn’t change your conversations at all.
This was good running work. I have a half coming up next week in Miami, so it fit in perfectly in the start of my taper.
Aloha Nicole,
Do you have a rowing alternative?
Good morning!!!!
Yep – do this today Ed:
Two sets of:
Row 750 meters @ 1000 m pace
Rest 45 seconds
Row 500 meters @ 1000 m pace
Rest 60 seconds
Got it! Tackle this later today. Mahalo