Monday, 07.06.09: Tempo 90%

<< Return to Main Blog

CrossFit Main Site Rest Day

Choose One Of  The Following Sports:

Swim, Bike, Run, C2

90% of Previous Best Time for your distance or, 90% of the TT From 7-2-09

Swim: 1000m 90%

Bike: 25 Mile 90%

Run: SC: 2 Mile, LC: 10k, U:15k 90%

C2:5k 90%

CFE Run Cert, CrossFit Asia. 

 

 Post Times To Comments:

Run and Endurance Certifcations

Leavenworth, Ks July 18th-19th 2009

Bellevue, Wa July 18th-19th 2009

Toronto, Ontario, Canada July 24th-25th 2009

Huntington Beach, Ca Aug 1st-2nd 2009

Share |

25 Comments:

1. Sorry for the newbie question, but I did look around the website, and couldn't find the answer. Maybe I missed it. Apologies if so.

For today, how do you calculate the target time? For example, if my previous best time was 10 minutes, am I trying to shoot for 90% of that time, which is 9 minutes?
Comment by Johnnie — July 4, 2009 at 6:25pm
2. Johnnie, The 90% is your level of effort. If your best time was 10 minutes 90% effort should give you a time of around 11 minutes
Comment by MarcH — July 4, 2009 at 6:33pm
3. Heck yeah, CFA! Had a great time at the cert this weekend, Carl, and can't wait to get started on the homework.
Comment by StevieT — July 4, 2009 at 10:57pm
4. About a month or so ago i remembered seeing a post of Chontosh's, or at least i think they were his, work boots and how he had removed the toe and heel cup from them to make them lighter to run in. I own a pair of Belleville desert boots that i am running in for my SEAL pft and wanted to know if he had any tips or instructions for removing extra weight from these boots. I would be grateful for any advice he, or anyone else, could shed on this for me.
Comment by john joseph — July 5, 2009 at 2:09am
5. I am competing in a sprint tri sat jul 11th any suggestions on tapering..i feel like I recover from workouts very quickly but want to be rested - please let me know if there is any info or posts out there...thanks
Comment by bfenlon — July 5, 2009 at 2:29am
6. John if you can use different boots I'd change to some Altimas or Blackhawk boots, they are lighter overall and provide great support. But if you have to use the Belleville, take the boots to a repair shop and have them remove the cups. Maybe change the standard sole to one made by Vibram. I have found them lighter and more durable then the issued soles. Have done this for every issued boots I have owned until we could start using more of the commercial boots.
Comment by Ed Hoomalu — July 5, 2009 at 2:31am
7. BFenlon--Brian's post on a taper week from 11/1/08: Taper! And I’d like you to refer people to this post whenever possible. 1) An easy run/bike up 1hr 1 week before the event... CrossFit Mon & Tues, with an easy interval session @ 80-90% of best times for those intervals. Wed, REST, Thursday, Tabata @ 80-90%, Friday: Rest: Saturday, Race or easy 15 min Sun, Race... Follow any race with strength recovery (see below) as we've posted on this site as quickly as you can each day until you feel normal. AND GO TO A CERT! We teach you all of this.

Comment by Kaitlin — July 5, 2009 at 2:50am
8. BFenlon--Brian's post on a taper week from 11/1/08: Taper! And I’d like you to refer people to this post whenever possible. 1) An easy run/bike up 1hr 1 week before the event... CrossFit Mon & Tues, with an easy interval session @ 80-90% of best times for those intervals. Wed, REST, Thursday, Tabata @ 80-90%, Friday: Rest: Saturday, Race or easy 15 min Sun, Race... Follow any race with strength recovery (see below) as we've posted on this site as quickly as you can each day until you feel normal. AND GO TO A CERT! We teach you all of this.

Comment by Kaitlin — July 5, 2009 at 2:50am
9. Okay i looked around teh site for some workout tips on long distance running. I run cross country for my school adn im working on bein g a top runner in the state. I was wondering if anyone could help me get a set wokout to do to become more fater and be able to run with better times If you can email me the tips or workout to do that would be great. I really want to bea top runner in the state so if you can help please email me Thanks Derion
Comment by Derion Smith — July 5, 2009 at 7:11am
10. thanks Kaitlin - i knew i've seen the post in the past!! i def gotta get to a cert
Comment by bfenlon — July 5, 2009 at 11:21am
11. So, I am having to do everything on a bike, and swim (sprained ankle) having to take it down to 80%. Considering adding mileage to the bike (27 instead of 25) would with several 'hills' Bike is recumbent...booooooo; but necessary to strengthen the ankle
Comment by Jharvey — July 5, 2009 at 12:40pm
12. On the bike 25miles 1:13:59
Comment by Laytart — July 5, 2009 at 12:57pm
13. JHarvey-- Check out Kelly Starrett's video on the CF main page today the whole clip in on the journal page, "Healing Tissue" and he has a couple others in the journal on training with an injury and the positive/healing environment that is created in your body as a result. Do what you can.
Comment by Kaitlin — July 5, 2009 at 1:35pm
14. Does it matter if you follow the CFE WOD as they are placed on the site? The TT that was supposed to be done today, is it ok to wait and do it on Saturday? Does it matter the order you follow?

Comment by Austin — July 5, 2009 at 2:21pm
15. I am thinking about getting my CFE certification. Are there any trainings coming up in Texas anytime soon?


Comment by Austin — July 5, 2009 at 2:22pm
16. Good boots to run in are bates lights. You will probably get issued those in BUDS. Bates Lights are great for running.
Comment by j — July 5, 2009 at 3:18pm
17. #9, Derion, start with the CFE FAQ and then take the time to read through some of the threads on the CFE forum - there is a ton of information available which should help you move in the right direction.
Comment by John M — July 5, 2009 at 4:55pm
18. Austin, it's recommended you follow the CFE site a week behind so you have flexibility to schedule WODs based on your needs. Try to maintain the integrity of a 3-day cycle as the WODs BMack and Carl post are designed to be programmed together and typically consist of 1-2 intervals and 1 TT/Tempo. Also, if you take a look at the calendar you'll see the schedule for certifications for the remainder of 2009.
Comment by John M — July 5, 2009 at 5:00pm
19. To further elaborate, the 3 WODs from 6/27-6/29 consist of 2 intervals and a TT/Tempo like I mentioned above: Big Intervals (6/27), 95% Tempo (6/28), and Death by 10m (6/29).
Comment by John M — July 5, 2009 at 5:03pm
20. Yet another 30K trail run PR... Ran it in 2007 & again this year, beating my previous time by ~8 minutes. It would have been an even bigger PR smash if I hadn't taken a few leisure breaks to take pictures. :) Can't help it, the wildflowers were the best I've seen in the Bighorn Mountains. All thanks going to CF/CFE - my time has improved so much, I can now be that dope on the trail stopping to take pictures & still do better than a previous year on typical LSD training. Ha.
Comment by cr — July 5, 2009 at 5:37pm
21. Run: 16:14 (8:03/8:11) - target was 15:46
Comment by Nicholas Burgett — July 5, 2009 at 5:49pm
22. m/30/215

2mile SC = 15:45
Comment by Matthew — July 7, 2009 at 12:19am
23. C2: 18:42
Comment by Nolan — July 7, 2009 at 8:01am
24. 2 mile= 12:40
shooting for sub 12.
Comment by Joey — July 9, 2009 at 11:42am
25. 2 Mile run: 16:23
Comment by Bob — July 10, 2009 at 4:42am

Post a Comment:

Commenting has been disabled on older posts.