Apr 13, 2010

WEDNESDAY 100414

Back to the track!

4 x 800m
Rest exactly 1 minute between each interval.
As much as possible, keep pace within +/- 3 seconds

Post splits to comments. Enjoy!

Remember that the Harney CrossFit Gym will be closed from 8:30 until 5 tomorrow for the Level 1.

12 comments:

Princess Jenn said...

Hi! My name is Jenn. I’m TDY at Fort Leavenworth for the next few weeks for attending Civilian Leadership training and I’d like to come and workout with you guys. I’m a member of Potomac Crossfit in Arlington, VA. Please forgive me if I’ve overlooked this on your website... but I was wondering what time are your WODs scheduled? Are guest welcome? What’s the cost? And, where are you hosting the WODs during the Level 1 Certification at Harney? Thx so much...

C.L. said...

Princess Jenn: Come on out! Guests are always welcome - no cost. The WOD tomorrow will be down at the track behind Harney (it's about 1/4 to 1/2 mile behind it). There are no set times for our WODs. But some guys typically meet around 0530, and another group meets sometime around 1530 or 1600. I'm doing the Level 1 so I won't be out. Check back here - sometimes folks will put a meeting time up.

C.L. said...

For any one that's taking the test tomorrow, it's 50 multiple-choice questions. 5 of them are sample questions (but they don't tell you which ones). Of the remaining 45, you have to get 35 right. The trainers made it sound like it was no big deal. If you still have your notes from your cert, you may want to go back and review those. They told us today that we shouldn't really have to study for it if we paid attention in class. Hopefully, that gives you a baseline for how hard it will be. Apologies for posting this so late.

Brian said...

For those who took the Pose class, consider the following experiment as a variation on the WOD:

Warm up as you normally would, and run your 1st 2 800's.
Then do a set of drills (minus the metronome stuff).
Then run your second set. Instead of running consistent 800's, I expect you will see the last 2 800's are faster.

Jeff Paine said...

As Rxed: 3:06, 3:14, 3:23, 3:28 on 1 minute rest (not enough)

I tried to keep with my Pose transition, but fatigue set in on the 3rd 800m. I also did not see Brian's post until posting this now, so I did not do any drills in between.

Jenn - to echo what CL said, you are more than welcome to join any of the informal workout groups while you are here. We would love to have you.

GTH said...

Didn't quite make the +/- margin, but close.

As rx'd: 2:49, 2:54, 2:53, 2:54

RW said...

2:40, 2:45, 2:44, 2:42

*** rested 2 minutes b/t rounds. did this WOD a while ago with a 2 minute rest interval and wanted to be able to compare

Russ said...

2:56, 3:00
Did a few POSE reps during 1 min rest
then
2:58, 3:02

Perhaps placebo effect, but more likely I ran out of gas on the 4th one.

I buy Brian's theory. If I drop 5 lbs, I'll be sub-3:00 like RW.

Gary said...

3:09, 3:18, 3:24, 3:26 as rx'd
Did some warm ups with pose drills (but didn't read Brian's post until after work out)

Gary said...
This comment has been removed by the author.
Ray said...

6:21, 6:30, 6:42, 6:22

This was a tough day for me as I did 3 mi this morning and my legs felt tight from yesterday's DL WOD.

Did not have a lot of energy to run faster than I did.

Jeff said...

3:09, 3:16, 3:19, 3:17
Could have run faster but was trying to keep within +/- 3 sec of previous time.