Ten 100m sprints
Rest 2-3 minutes between each sprint
Post times for each sprint to comments
Archive for August, 2012
For time:
400m run, and then:
5 rounds for time of
— 5 push-ups (with perfect form)
— 10 sit-ups
— 15 squats
Then finish with another 400m run
23 I did this!
15 minute AMRAP, in teams of 3:
Teammate 1: 200m run
Teammate 2: center plank hold
Teammate 3: thruster, 45/25
Once running teammate returns, he moves to plank, plank moves to thruster, thruster moves to run. Total presses is the team’s score.
For folks interested in training for a single-sport endurance event like a 10K or half-marathon, here is a basic two-week template from CrossFit Endurance you can refer to in order to create something that will work for your schedule:
Week 1:
Sun: Endurance WOD or Tempo/time trial
Mon: Strength: max effort lower; CrossFit Endurance strength and conditioning workout (<10 min)
Tue: two sessions: 1) CFE S&C (>10 min); 2) Endurance WOD short interval
Wed: Strength: max effort upper; CFE S&C (<10 min)
Thur: Endurance WOD long interval
Fri: Strength: dynamic effort lower; CFE S&C (>10 min)
Week 2:
Sun: Endurance WOD or Tempo/time trial
Mon: Strength: dynamic effort upper; CFE S&C (>10 min)
Tue: two sessions: 1) CrossFit WOD; 2) Endurance WOD long interval
Wed: Strength: max effort lower; CFE S&C (<10 min)
Thur: Endurance WOD short interval
Fri: Strength: max effort upper; CFE S&C (<10 min)
Definition of terms:
Tempo/time trial is a max effort for a certain time: 10 minutes, 20 min, etc.
Strength: Max effort means working up to a heavy set of 2 or 3 on a particular lift. Dynamic effort means rapid, explosive lifting at ~60% 1RM, for something like 12 sets of 2. Lower means lower body–generally some kind of squat or deadlift; upper means upper body–e.g. some kind of press.
CFE S&C is a CrossFit Endurance strength and conditioning WOD. These are generally posted on the site specifically.
Endurance WOD: short interval would be sets of 400m or less; long interval would be 800m or more
This is just a template. If you need to move a WOD to a different day move everything from that day to the new day. Keep WODs from the same day together.
Talk to Mr. Hilliker if you have questions. If you’re interested in a multi-sport endurance event like a triathlon, the requirements are more stringent since you’re training three sports. For that you could consult the CrossFit Endurance website directly.
Hello freshmen! Your out-of-class WOD (“workout of the day”) for this week has two parts. You don’t have to do them in a single session.
1) 10 minute run for maximum distance
This is an all-out effort to see how far you can run in 10 minutes. So get a stopwatch, say 3-2-1-go and start running. Perhaps the best way would be to run around on the track around the soccer field, where each lap is 400m (a quarter mile). Another way you might consider is kind of cool: Pick a course on campus–either using the main roads or a cross-country-type course like the path on the east side of campus above the soccer field, then on the road just west of the MPC where archery is held, etc.–and run for exactly 5 minutes, then immediately turn around and try to make it back to your starting point using the same route in the next 5 minutes. The reason this is a good idea is it encourages you to try to sustain your pace throughout, rather than starting strong and finishing weak; you can see just how much you slowed down in the second half of your run. To find out how much distance you covered, visit www.runningmap.com (or click that link, and it will take you to a pre-established one-mile loop on campus), click your points on the map, and it will measure your run.
2) 10 minute squat test
Plant your heels right about under your shoulders, and point your toes forward (about 11 o’clock and 1 o’clock)–no duck feet. Making sure your weight is all the way in your heels (you can wiggle your toes), drop into a full, deep squat, like I showed you in class. Get your arms inside your knees and push your knees out. Relax. Sit there. Hang out. Savor the awesomeness. Accumulate a total of 10 minutes in that position, taking breaks as needed if you get uncomfortable. You can watch this instructional video on the squat test if you’d like. You could even watch it while you’re squatting.
Post total distance on the run and your thoughts about the run and the squat to the comments section.
Please spread the word to your fellow freshmen about this. I’d like everyone to complete this WOD before class on Wednesday.
14 I did this!