WU: Stretch out
Running Drills with a partner
Do a timed 200 m run with Med Ball in hands
WOD: Run 100 m
30 push-ups
run 100 m
10 deadlifts at bodyweight (scale as needed)
3 rounds for time
Synchronized Kettlebell Swings
Post time of Med Ball run and Time of WOD to comments.
Check out this video from the CrossFit Journal. (No one will ever have an excuse again)
http://journal.crossfit.com/2009/03/wounded-warriors-part-1.tpl
WU: Stretch out
do 10 push-ups; 20 squats; 30 sit-ups
practice your running drills
WOD: Interval training
60 sec on; 90 sec 0ff; 45 sec on; 90 sec off; 30 sec on; 90 sec off; 15 sec on; 90 sec off; 30 sec on; 90 sec off; 45 sec on; 90 sec off; 60 sec on
Finish with partner stretching
Freddie and Tullie holding down the evening classes
Post thoughts and experiences to comments.
WU: Stretch out
run drills: hands behind back with hops and run; charlie’s angel drill;
WOD: 21 KB Swings
200 m run
21 Presses
200m run
15 KB swings
200 m run
15 presses
200 m run
9 KB swings
200 m run
9 presses
200 m run
for time.
Ladies representing in the rain and fog
Post time to comments.
First things first, everyone has been very impressive the last week and a half. Everyone has their own strengths and weaknesses, and running is the later for many (including myself). Its not that I’m not good at it, but I don’t “enjoy” it. Some people do (cough, Abel, cough).
For the people who don’t like running, you guys are really being troopers. You guys are pushing through and hopefully over time you will see some significant results.
For the guys who do like running, I want to compliment you on changing your technique of something you have done for years and years. I appreciate the respect to be open-minded about the CrossFit style. I hope everyone will get to see increased speed and decreased injury from your running training.
Overall, I want everyone to know I truly enjoy working with everybody and getting to watch you guys train, if it’s freezing, pitch black, 2 people, 10 people, different skill levels, etc, is just inspiring. Thank you for the opportunity to work with you.
Running in pitch black (good form too ladies)
WU: Partner Running Drills
WOD: 200 m x 6
3 min cycle: every 3 mins you do start the next run. Faster you run the more time for rest.
5 sec deviation from previous run is a fowl.
A fowl results in 1 min of max reps of push-ups and rest in plank.
Post times, experiences, and fowls to comments
WU: Stretch, review running drills
Skills: Basic CrossFit Running Drills
WOD: “Running Cindy”
AMRAP in 20 Mins of:
200m run;
5 pull-ups or rows
10 push-ups (scale as needed)
15 squats
Everything is harder to do after a sprint
Here is a great article about how CrossFit is helping the wounded. (you won’t ever complain about a WOD after reading this)
www.againfaster.com – Again Faster Articles – You’ll Be Fine.
Post rounds completed to comments.
WU: Review of basic drills and additional drills;
WOD: 10:5×20
max effort run for ten seconds, rest for five seconds and repeat for 20 rounds.
Can you pick out the good running forms?
Post distance and experiences to comments.
We are going to go over everyone’s video from earlier in the week.
WU: Basic CrossFit Running Drills
WOD: 200 m run
50 Box Jumps
200m run
30 box jumps
200m run
10 box jumps
26 degree won't stop us
Running Month has started!
We will take video of your running stride.
WOD: 1 run to the hedge
60 Squats
2 runs to thr hedge
40 squats
3 runs to the hedge
20 squats for time
For Time
(We will do this WOD again at the end of the month to see the difference in time)
Me with Brian Mackenzie of crossfitendurance.com, the guru in running of CrossFit
WU: Stretch Out especially the calves, hammies, and quads.
20 Jumping Jacks; 20 Push-ups; 20 Situps; 20 Squats
WOD: “Helen”
3 rds: 400m run; 21 KB Swings (you pick the weight); 12 Pull-ups
Post Time, KB weight and pull-up variation to comments
Good Luck to Abel on Black Belt Testing @ 11:30am today!!!
Awesome Job On testing, buddy! Congrats to Jacqueline on her Black Belt as well.
