Aug 2, 2016

Wednesday 16.08.03

Warm Up:
- Side Step/Shuffle (10m to the left, then 10m to the right)
- Weave Step/Grapevine (10m to the left, then 10m to the right)
- 20 Walking Lunges (10 each leg)
- Butt Kicks (20 total)

WOD:
Run 6 x 400 meters.

Run at your target pace for your best 5K. For instance, if you want to run a 21 minute 5K, aim for 1:50 splits.

Recovery:
- Standing Quad Stretch
- Toe Touches
- Standing Calf Stretch
- Ankle Rotations (clockwise, then counterclockwise)
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.
Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

7 comments:

monroe said...

Ran 2 warm up 400's then ran 6 x 400m at 1:43, plus or minus 1 sec. I used a pacer set at 100 beeps per minute, left foot touching the deck every beep. I've found this to be an easy, measurable and repeatable way to pace your effort, and dial it up or down. Most digital stop watches and some watches have a pacer (metronome) function. Try it out!
Followed up with some TGU and snatch practice, 53lb bell.

Matt Slyder said...

1:33 avg split
Sustainable speed

David Batchelor said...

95,94,92,99,104, 102

Dwayne Beasley said...

93 to 96 sec for first five then 92 on rd 6. Made up 100 SU from yesterday at 3:41

Joel Miller said...

102, 97, 97, 98, 101, 100

Earl Doyle said...

Wasn't sure what pace to run for the 1st two laps. I just know I didn't want to die.

1:36, 1:34, 1:27, 1:29, 1:28, 1:31

Sara Cheatham said...

1:52 on all but one, that one was 1:48.