A.
Warm Up:
2 laps around the track (if you don’t have a track available than an easy jog for 5 minutes)
Folllowed by…
Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps
B.
Running Mechanics Drills :
Two sets of:
Charlie’s Angels Drills
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Followed by…
100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint at 90%
C.
Two sets of:
Run x 7 Minutes
Jog x 3 Minutes (use this time to recover)
D.
Cool Down
3 Minute Jog
15 Minutes of Static Stretching (Focus on IT Band, Quads and Calves)
I did yesterday programming:
Mobility: done
Hand stands: 4 per min.
FS to split jerk: 150, 155, 160, 165, 170, 180
Row: 2:43; 2:53; 3:23 (don’t what happened on the last one. Hit a wall. It was 9:00pm, but need to work on my conditioning!)
its snowed last night here in ohio so i did
10 min easy warm up on AB then
did 6 intervals 1 min on 1 min off at 50 rpm, 60 rpm, 70 rpm, 75 rpm, 80 rpm, 75 rpm. and stayed at 15-20 rpm during off minutes
Instead of A & B:
Row drag factor experiment……I normally row at a 6 damper setting, but I have noticed that I tend to “muscle” the row, getting of with muscle & cardio fatigue.
Damper+Drag: 5/110__6/127
Damper+Drag factor @ 200m:
2/40 sec w/ 34 s/m
3/37 sec w/ 36 s/m……felt the easiest
4/37 sec w/ 34 s/m
C. AB
1: 64 Rpm Avg.
2: 66 Rpm Avg.
Awesome Ian – that will be super helpful for upcoming rowing events!
Done. I am surprised how much people are every year upset about this score submission. They’re totally misunderstood this crossfit stuff if their life are spoiled due problems in score submission and that some can redo the workout – that should be a good thing if some wants to get fitter by suffering more. Sorry to write this but it bothers me a lot how people reacts to this.
English version?
I think Red Bull do it later. To put it short: you have to train until you throw up, then you clean your face and do it again. Half of the year we see no sun and it’s always raining 🙂
You Fins are crazy!!
There are always people who will get upset. Were the circumstances great? No, not particularly. Was there anything we could do to control them? Nope, not at all. So then the only change is our perspective. That’s all we have control over.
Hope you have a great Thursday awaiting 17.2 being announced!