Jul 14, 2015

Wednesday 15.07.15

Warm Up
- Run to the track

Main WOD
- Accumulate 5 minutes in the push up plank position, then

- Run 4 x 800m

Mobility WOD
- Hamstring and calf stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.

Mobility WOD
After running your legs need some work.  Spend two minutes stretching each leg focusing on the hamstring and the calf.


monroe said...

Disregard notes for today. Remember them for tomorrow.

Kevin McDonald said...

Looks like they got mixed up with last week.

Sean Carmody said...

4x800, avg 3:25. Too many Squats this week to be fast.

Emery Baughan said...

13:44 total time. Fixed the notes for today, that one is on me...

monroe said...

4:03, 3:50, 3:42, 3:47. Planks 2.5, 1.5, 1.0. Got it in just before the rain came. Followed with T2B practice (5x5) and handstands.

abnchap said...

1.25 mile warmup 4x800, avg 3:35. 1.25 cool down.

Kevin McDonald said...

About a mile warm up looking for a (relatively) flat 800m section of road in PA.
3:25, 3:16, 3:10, 3:25
About a mile cool down on the way home.
Felt the squats.

Plank: 3, 2

Devon McCuan said...

3:51/9:55/16:03/22:12-6=16:12 total time
(3:51, 4:04, 4:08, 4:09)