Monday, 02.08.10: Tosh

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3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

CrossFit Endurance Cert, C.C.CrossFit.

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17 Comments:

1. Who's that Hot guy in the lower right hand corner of the this pic?! Yum!
Comment by L Kay — February 7, 2010 at 8:31pm
2. 5x5 strict pull-ups w/25lb vest/50 burpees w/vest-16:30
Comment by David Skarzynski — February 8, 2010 at 7:16am
3. So we do the whole thing three times through for a total of 9 running sets?
Comment by Tara Green — February 8, 2010 at 8:07am
4. I was able to do 5x5 pull-ups w/o weight, but not with any added weight. So I did these (including rest) and 50 burpees in 23:30.
Comment by Zach Mabee — February 8, 2010 at 8:45am
5. Tim = as prescribed w/ 25lb added for pullups 14:58.
Clare = 5x5 46lb assisted pullups, 50 demi burpees 11:20.
Bardo = 5x5 assisted pullups, 30 squat thrusters 18:30.
Comment by Tim Harris — February 8, 2010 at 8:56am
6. 5x5 pullups - strict bodyweight 1st rep of each set solo - last 4 reps used spotter

time for burpees - 4 minutes
Comment by Mary Stella Stabinsky — February 8, 2010 at 10:11am
7. What is the heart rate for this workout? Is it all out?
Comment by E Kiser — February 8, 2010 at 10:18am
8. I had intentions do to Tosh but did pace work on the C2 and worked on stroke per minute.
3, 10 min rounds: no rest in between rounds...just start over
4 min: 24 s/m
3min: 28 s/m
2min: 32 s/m
1min: sprint
Total distance: 6700m
CrossFit NorthWest Tucson is working on hosting the Arizona Outlaws Rowing Marathon this fall. Should be fun!

Comment by Jennifer Lawrence — February 8, 2010 at 11:02am
9. Tara- that's correct and just follow the instructions on how your rest will go in between each run.

Comment by Gillian Gallego — February 8, 2010 at 12:21pm
10. 5X5 Pull-ups w/20# Vest/50 Burpees w/20# Vest 11:47
Comment by Nick Jimenez — February 8, 2010 at 12:47pm
11. On the C2 this AM for the Tosh intervals. Wanted to do something different. Set #1- 55sec,1:52,2:48. Set #2- 55sec,1:55,2:28. Set #3-53sec.,1:49,2:25. C2 has got to be one of the hardest pieces of equipment to do intervals on. I'm always drained after. After school did the Anaerobic Strength & Conditioning workout; 20lb. Vest for the Pull-Up Circuit-10:20 and 4:24 for the 50 burpees. Total rest day tomorrow...really gonna need it too.
Comment by Brad Williams — February 8, 2010 at 4:11pm
12. C2 tosh 1st round 1:00, 1:58, 2:42, 2nd 55, 1:52, 2:52, 3rd 52, 1:52, 2:54. Damper-10
Comment by Nick Moeller — February 8, 2010 at 7:06pm
13. ONly has time to get in two rounds at my local 200m indoor track after a training session with a client....Round 1 0:30/1:15/2:00 Round 2 0:35/1:23/2:05
Comment by Paul Whitteker — February 9, 2010 at 10:48am
14. Hey guys...just wanted to say thanks for a great cert in Corpus. Would definitely recommend it to everyone. My endurance and technique has already greatly improved...especially on Helen.
Comment by Jonathan Rojas — February 9, 2010 at 11:38am
15. tosh run as r'xd
didnt record splits
but total time including rest 18:36
Comment by andrewdoc — February 9, 2010 at 2:53pm
16. Just wanted to say, this was another good cert. I learned a lot more, it already has improved my running and I can't wait to go to my first 10k with my new technique. Thanks to all coaches and the crossfitters I met at the cert. Hope we get to meet again in another cert or somewhere down the line.

www.ranger-crossfit.com
McAllen, Texas
Comment by Miguel — February 9, 2010 at 7:15pm
17. on c2
1:10 2:39 3:58 1:08 2:34 3:50 1:13 2:35 3:40
3rd WOD of the day so just didn't have the all out effort but glad I got the distance in.
Comment by Mary Stella Stabinsky — February 9, 2010 at 7:43pm

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