Tuesday, 07.20.10: 1 minute ladder

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3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Team Zero To Hero,10th place at  The Explore Sweden Monster Atlantic2Baltic Race. Kuenster,Stockwell, Welling, Chontosh.

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12 Comments:

1. Just to double check... A split power clean is simply a power clean caught in a split, right?

Also, what's the general consensus on breathing during high intensity workouts like today's ladder? Should the general technique differ from race day? Focus on deep breaths or shorter breaths? Or, just go with what feels natural? Thanks in advance for the input.
Comment by Chris — July 19, 2010 at 10:22pm
2. From Stronglifts.com: "Cleans done with a split, like Lunges. Popular before 1960. Improves single-leg strength & stability and hip mobility." The 'power' part means your hips stay above the knee.
http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/
Comment by ags — July 20, 2010 at 2:29am
3. Full rest today. This workout is one of my favorites too. I'll put it in some time with a tempo or TT. Will feel good not to race this week and get a break mentally.
Comment by Brad Williams — July 20, 2010 at 5:27am
4. I've been an occasional lurker of this site but never tried the workouts. I've been doing normal CrossFit for over two years now. I just decided the other day that I want to run in the Miami Marathon in January so I decided to throw my hat in here and try it out.

So, as I expected, my first CFE workout smoked the hell out of me. I chose the running portion of the 1min Max Efforts.

My total distance was 2825 meters.

I'm obviously not a very strong runner but I hope this program will help me out. I'm thinking of making CFE a Tue/Thurs regular. I'm doing the Mainsite CF WOD M-W and then F-Sat. (Rest Thu/Sun).

Any advice from the experts?
Comment by Paul Szoldra — July 20, 2010 at 9:28am
5. Paul, that sounds like a plan. Just remember to monitor your recovery and dial everything in!
Comment by John — July 20, 2010 at 9:32am
6. 1 min ladders rock.
Walked the rest intervals
Total Dist: 2.35 mi
Time 16:50.
Avg pace: 7:01
Avg run pace: ~5:30

Garmin Forerunner 205 helps for this kind of workout. You can program the whole thing, then just do what it says.
Comment by Neal J — July 20, 2010 at 3:06pm
7. Paul- Big picture that's a great plan. Scale the CFE workouts down at the start, work on your technique and do an interval workout one day and either a time trial or tempo on the other. Additionally, the CF WODs shouldn't all be met-cons. If you feel like you need rest take it.
Comment by Bolles — July 20, 2010 at 3:15pm
8. I appreciate the responses. I will definitely keep on eye on how I'm feeling and rest if more if needed.

Thanks again.
Comment by Paul Szoldra — July 20, 2010 at 7:31pm
9. AE Wod as rx'd...damn split cleans suck... 6:25
Comment by Josh Nimmo — July 20, 2010 at 9:09pm
10. 13:55 on WOD.
Comment by Chad Bakken — July 21, 2010 at 8:17am
11. Can anyone explain what the times mean for the 1 minute ladder?
Comment by Jake — July 22, 2010 at 5:55pm
12. Jake-- The times are the work time and the rest. The work time stays consistent at 1 min. the rest decreases by 10 sec. then increases by 10
Comment by Kaitlin — July 22, 2010 at 7:32pm

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