Ryan and Frank working on their fall and pull.Tuesday, February 1 2011
TABATA x 2
Choose ONE of the following:
2 Rounds @100% RPE:
C2: 20:10 x 8 - Track m covered
Run: 20:10 x 8 - Track mileage (speed should be above 6mph and incline at least 3)
Bike: 20:10 x 8 - Track distance covered
Rest exactly 3 minutes between rounds
Enjoy!
ATTENTION: We are about to get a huge snow storm as we're all aware, so if anyone plans on coming to class, please let us know so we can plan accordingly. We will still run class... just bring your boots so we can run outside! :) Totally kidding, maybe! See you all tomorrow.
I'm traveling this week so I'll be attempting this one from a Marriott workout room so just to clairify...
ReplyDeleteThis is 20 sec on...10 sec rest for 8 rounds X 2 full rounds correct? Still getting used to the terminology :)
I'll be there for some C2 action at 6
ReplyDeleteI might be in at 5 or 6 to get on the tredmill...depends on how conditions are.
ReplyDeleteI am going to try this in the morning after the 6am class. I got in a long run this weekend and feel pretty good about it. I am opting for some rowing -- I cannot handle any more of that treadmill/ wall gazing.
ReplyDelete@ mike H. or erin: how much time should we place between a crossfit strength and conditioning workout before heading into a CFE workout. For example, on the "shorter" workouts, like today's, can it be used as a post? or should more time elapse before attempting?
ReplyDeletethanks in advance.
I'm planning to be there at 5:30 or 6 p.m. unless I get swallowed up in a snowdrift walking from the bus stop at Cortland and Elston.
ReplyDeleteErin is running the classes tonight so she'll keep you posted on here as to the status of class due to weather conditions.
ReplyDelete@Ryan - Yes so it'll work out to four minutes of (20 sec. of work/10 sec. of rest x 8) then three minutes off rest followed by the same cycle of four minutes of work/rest.
@Abbey - You're welcome to run on your own at 5pm or be a part of the class at 6pm.
@Thomas Wubben - You should separate CF from CFE workouts by at least three hours.
For everyone - I know it is tempting to fit in the shorter CFE workouts in before or after a CF workout but do your best give it at least three or more hours between workouts. CFE workouts are typically meant to be all out efforts which is not possible if you're hitting your CF workout with the proper intensity. As you all know CFE requires much less time than traditional endurance training, this is because we train so hard in the anaerobic pathway. But in order to train properly there you need to be rested.
Believe me I'm not trying to make your schedules crazy with this three hour thing. I just want to make sure you all are getting the most out of your training.
I'm gonna try and make it tonight, but since I don't get out of work until 6 it will all depend upon the weather. If I don't, should I do the workout listed for the 6 pm or is there a different workout for the fast track class? Is there something I can do on the treadmill since I don't have access to a rower or airdyne? Thanks!
ReplyDeleteTom - Great question. As we cover in the Fast Track when talking about programming, most importantly listen to your body. If you feel like you're able to complete this workout about 20 minutes after, go for it. You also have the option of scaling, so go one round as opposed to the programmed 2 rounds.
ReplyDeleteBut you're right, with shorter metcons you should be able to get right into an endurance wod.
FYI - I will be running the classes tonight and Thursday since Mike was gracious enough to pick up thet slack last week when I was in Orlando. I will be watching the weather situation closely to determine whether or not to hold class.
As of right now, I will be heading in around 4:30 and plan on being there either way. I will let everyone know as the day goes on!!
Stay safe everyone!!
Ok I just saw Mike's post as I refreshed...
ReplyDeleteMike is absolutely correct in that we should allow 3 hours between CF and CFE wods. As with all of our training and the beauty of CrossFit in general... everyone is different. All of our bodies respond differently.
All of us are training for various races, events etc. For me, I need to be used shorter breaks, longer workouts, strength, running... So yes, as a rule of thumb 3 hours between for maximal effort and rest. However, as I mention earlier, SCALING is important. So if you do decide to shorten that gap, let Mike and I know and we will help plan out your workout.
thanks mike and erin. appreciate the sound advice.
ReplyDelete@Tina - If you're checking this again... For Fast Trackers that will not be making it in tonight... if you have access to a treadmill, you can get in a 4x400m Run. This is another great baseline workout.
ReplyDeleteThanks for the all the updates I've been getting. It looks like we may have a crew still coming tonight.
Hey Fast Track athletes, from the sounds of it at least 3 of the 4 of you will be having a hard time making it in tonight. Let's cancel for tonight and pick back up on Thursday. Thursday and next Tuesday will be our last 2 sessions.
ReplyDeleteEveryone cool with that?
Regular 6pm Endurance class is ON!! I will be working out at 5pm and will be happy to start any of you earlier if you're there. Since I will be working out as well, you will be on your own for the wod. Just trying to make it easier on all of you with the weather!
Blah...stupid snow is messing with my Crossfitting. I won't be making it in tonight...hopefully I can make this one up tomorrow.
ReplyDeletesorry gang, not going to be able to make it tonight.
ReplyDeleteDid the 4x400m baseline that Erin mentioned above and then did today's WOD modified at a Marriott with lat pulls and db push presses.
ReplyDelete400m paced at 8.5,9,9.5 & 10 mph respectively. Really tried to focus on the pose method...still getting used to it but it is feeling better.
Damned snow messed up my plans to hit CF in the morning and CFE in the afternoon. I'll probably do the CFE workout on Thu morning!
ReplyDeleteManaged to make it to the box in the blizzard. Tabata x 2 on the C2 w/ 3 minutes rest between rounds. Not enough time to record meters in the 10-sec. rest, but I think this is pretty close:
ReplyDeleteRound 1: 78, 79, 80, 76, 76, 75, 75, 74. Total 613
Round 2: 78, 80, 78, 77, 75, 74, 74, 74. Total 610
Strokes around 30 throughout. Still pulling before my legs are fully extended, but I had a few pulls where I thought I was doing it right.
Those of you who did not make it in made a smart decision. After the WOD I waited 40 minutes for a bus that never came and out of desperation (and some fear that frostbite was setting in) took a taxi for a long and harrowing ride home. See you all when the roads clear.
Anyone that signed up for the 13.1 ... keep an eye out on the registration company. They just tried charging me 60$s to continue some sort of trial membership I didn't agree to. It apparently starts a month after you registered. No emails about or anything, they just charged me:
ReplyDeletehttp://advantage.active.com/memberrebate-endurance
Shady.
Finally did this one. Did first round at 8.9mph at 7% incline. I don't think my legs were feeling it after last night's workout so I dropped it down to 6% incline while maintaining my speed at 8.9mph.
ReplyDeleteFINALLY got this one in today (Friday)
ReplyDeleteround #1 = 87, 86, 85, 85, 85, 83, 83, 85
round #2 = 89, 87, 86, 84, 83, 83, 84, 84
I just did it too...
ReplyDeleteC2
Round 1 total: 889
Round 2 total: 868
did this one sunday:
ReplyDeleteRd1: 927m
Rd2: 877m
unfortunate drop-off between rds.