Sunday, 03.15.09: Intervals 90 sec ladder

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3 + Hours After CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

A few of the girls from CrossFit Vancouver running the 1 minute ladder WOD. Thanks Patty, keep turnin them out brother!

 

Post Distances To Comments:

Run and Endurance Certifcations

Albany, Ny, Mar 28th-29th 2009

Richland, Wa. Apr 4th-5th 2009 

Guerilla Fitness, Nj. Apr 18th-19th 2009


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16 Comments:

1. M/27/71"/165# As Rx'd on dirt track: 2950m

Comment by el Flaco — March 14, 2009 at 5:25am
2. Today I did the 6X 400 repeats. I have never ran faster than a 5:45 or so on any 400's. Today although I felt slow during the workout (because it hurt) when I got back and checked to see how I did .......1:19-1:18-1:17-1:19-1:21-1:19 for the intervals @ average pace of 5:15-5:21 per mile. Getting faster and don't even feel like it. Keep it coming guys!
Comment by Brandon T — March 14, 2009 at 7:12am
3. Completed my second ten mile trail race of the season. today. I ran this course last Nov 2 and finished in 1 hr 42 min. Completed it today in 1 hr 33 min. Keep getting faster. Two weeks to my first ultra of the season a 50K with 7K of ascent.
Comment by CoreyP — March 14, 2009 at 8:02am
4. Great job Brandon.
Comment by jley — March 14, 2009 at 8:32am
5. 5.34 miles bike
Comment by Angelo — March 14, 2009 at 11:35am
6. 1.75 miles give or take fifty meters.

First CFE workout. Have a 20k at the end of May, so I figured it was high time to mix in some running with my CrossFit.

Comment by Reagan — March 14, 2009 at 12:04pm
7. Did this on spinning bike, didnt know there was about to be a class so while all the spinners were warming up i was sweating like a pig then jumped up and left when i was done. Ive done a few CFEs and am trying to do about 2-3 a week no particular sport (even though i only run races so far) they are brutal and i love CFE and CF
Comment by Christopher — March 14, 2009 at 12:36pm
8. CFE Warm up

As Rx'd - run on dirt track.

1.48mi according to the GPS. I definitely got slow in the middle there.
Comment by Jeff F — March 14, 2009 at 12:49pm
9. CrossFit NorthWest Tucson had our first official endurance training wod today. We swam the 8 x 50's, 30 sec rest, not to deviate 5 sec from a couple days back. We had 10 people show up. Gorgeous day in Tucson! First day back in the water for me since September. 1-5 were 40sec, 6-8 were 45sec.
Comment by Jennifer Lawrence — March 14, 2009 at 2:07pm
10. Total time was 11:31 with total distance 2.03 mi avg pace 5:41
Did 1/4 mi sprints
avg pace
4:50
5:19
5:43
5:44
5:47
5:53
This was .5 mi at avg pace of 6:08

I hope this was the idea for the CFE WOD.

Later
Comment by Henry — March 14, 2009 at 3:05pm
11. I did the Tabata Treadmill workout Sunday AM.. damn. You HAVE to Pose run with the treadmill set on such a high incline! I don't remember the speed it was set at, but I covered .5 miles. I don't have access to a treadmill that often (she snuck me in the gym), so it was workout I HAD to try for the first time. Can't wait to do it again. Killer!
Comment by JenJ — March 15, 2009 at 6:02am
12. New to the site, just wondering what type of shoes you would recommend if any, right now I'm training for my first 25k trace and looking for advice on what type of shoe to look at.
Comment by Kyle Skinner — March 15, 2009 at 11:00am
13. On a treadmill set most at 6 min pace with two midde repeats at 6:18 min pace - total distance w/couple minute cooldown 2.1 miles
Comment by Matt M (42M_5'8"_185) — March 15, 2009 at 10:56pm
14. 10 mph on treadmill. I thought I'd be dead, but I actually wasn't. I made a note to myself to increase speed and/or add some incline for the next interval workout.
Comment by Ryan Janus — March 16, 2009 at 6:51am
15. Did an extra 90sec interval by accident total distance 3262m.
Comment by Dadi — March 19, 2009 at 10:47am
16. M/25/155/5'10" Run: 2.02 miles
Comment by JoshCline aka Buck — April 1, 2009 at 3:29pm

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