CrossFit 717

 For all our 717 runners

There has been interest from the morning crews about a morning Crossfit Endurance class.  Mike and Cara have agreed to give it a try on Tuesdays at 630am.  We'll give it a go for a couple weeks and track attendance.  So, if you want it to stick around, rally the troops and get out there early and take advantage of the cool morning weather.  Tuesday morning Crossfit classes will still take place.

Mike made a couple minor changes to today's Endurance WOD, which all classes will be doing.

Today's WOD

The movements should be non stop, and scaled to a weight that you can move without breaking rhythm.  The reps were kept short to work on explosiveness, which has a strong impact on running economy, and increased run speed.  The goal of today's WOD will be to negative or even split each round.  This will work, and stress, the maximal oxygen uptake and delivery system, while forcing the body to clear lactate quickly.


If the times drop by more than 10%, the benefit of stressing the energy system drops and the athlete went out too hard.  Thus, ultimately never putting enough stress on the system.  Generally speaking, endurance athletes need help with strength, Crossfit athletes need help with pace.


Once you cross the aerobic anaerobic barrier you have about 90 seconds worth of work you can do  before your pace must decrease.  This type of workout is aimed at raising the threshold to where you cross the barrier.

Warm Up (prior to Skill/Strength)
2 Rounds:
VERY EASY 400m Run
10 Squats, holding last one at rock bottom for 10 seconds.

Skill/Strength
Sumo Deadlift (no high pull)
5x3 @ 60, 70, 80, 85, 90% or 1RM
Run an EASY 400 afterward

WOD
3 Rounds for time:
400m Run
5 SDHP (115/80)
400m Run
10 Bar Hops
200m Run
1 Minute rest