Aug 18, 2015

Wednesday 15.08.19

Warm Up
- Jog to track after L sits
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

8 x 200m Sprints. Use a 1:2 work/rest ratio.

Mobility WOD
- Hamstring and calf stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Wear a watch and keep track of your time.  1:2 work/rest ratio means if you run a 30 second split, you rest a minute and do it again.

Mobility WOD
- After jogging or walking back spend two minutes stretching your hamstrings and two minutes on each calf.


7 comments:

monroe said...

Lsits 6 x :10 seconds, knees and feet held above hip crease.
200m x 8 "sprints," I was moving at about the speed of :47, :46, :44, :44, :43, :43, :45, :43
Followed with 6 x 400M at a slower pace (about 2:00).

monroe said...

In other words, I was moving at about the speed of... stink.

monroe said...

For anyone intimidated by running, or who has had a long lay off from this essential expression of human functionality and fitness, I've found this gem by Andrew Read to be particularly helpful: http://breakingmuscle.com/running/a-week-by-week-guide-to-becoming-a-runner-later-in-life-and-or-safely

Sarah Long Sparks said...

Jamie and I took our workout to some soccer fields near our house to enjoy the beautiful day and to take the dog with us. iI think Cain enjoyed the running much more than we did ;) Running 200m straight line over tons of micro terrain seems like it takes FOREVER.
:56, :58: 1:00, 1:00, 1:00, 1:00, 1:03, :58

Anthony Snipes said...

:31, :32, :33, :34, :35, :34, :35, :34

Kevin McDonald said...

Warm-up on Airdyne, dynamic stretching, rumbleroller and slow jog. Legs a bit tight from yesterday.
L-sits: 3 x 30 seconds.

WOD: :35, :35, :36, :37, :38, :39, :38, :38

Did 1:1 rest after first round. quickly recognized my mistake and went 1:2 on remainder.

Cool down on airdyne and rumbleroller. Legs should feel good tomorrow.

Thanks for motivating my body and mind Godfather!

monroe said...

Back at you Kevin, keep on keepin' on!