Some new T-shirts just arrived. Gray and charcoal black mens T's, and pink and black ladies tank tops. You can put your order in through Zenplanner, or grab one at the box. If we sell out, put your order in the Zenplanner, and we'll get another shipment in ASAP.
Sorry for the late start, but here is the Crossfit Endurance Programming for the week of 6/4/12. I'll start to post it every Monday. Again, use these in combination with the Crossfit WOD or per Mike Hebe's orders.
CFE Run WOD starting 6/4
Three runs per week. Run is to be completed preferably three
hours prior to or after Crossfit WOD.
Short Interval day:
½ mile warm up
4x400
4x200
½ mile cool down
Long Interval Day:
½ mile warm up
2x800
2x600
½ mile cool down
20-30 minutes, based on fitness. If your test mile was slower than 7:00, then run the shorter time. Pace is between your Long and your Threshold pace for your VDOT value. Table 2 of Daniels table column 3 is Long pace, column 6 is Threshold pace. (Find the link for VDOT values on last Thursday's post)
Crossfit WOD
Skill/Strength
rotate stations after each set.
-Weighted Dips 4x6
-Pistols 4x6 (each leg)
-Freestanding Handstand Holds 4x20 seconds (no wall, use spotters)
WOD
AMRAP 10:
3 Push Presses (165/115)
6 Front Squats
9 V-Ups
15 Second L-sit
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