Wednesday, 02.10.10: 10x Intervals, 5x's Rest

<< Return to Main Blog

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

 

CFE Head Coach Jason Leydon, CrossFit Milford, talks with John Hobart about the importance of proper run technique and his prep for the CrossFit Games.

 

Post Times To Comments:

compare to: 091226

Share |

15 Comments:

1. quick question
On workouts like this, when it says recover, are you resting(standing/walking) for that time, or running at slow recovery pace. Im assuming the later. Thanks
Comment by andrewdoc — February 9, 2010 at 6:35pm
2. andrewdoc, Operative phrase is "All out effort". If you can run in between you did not do an all out effort. Recovery usually starts in the fetal position, transitions to one knee and eventually moves to standing there dreading the next effort. If you are running and need to reset back to your start line, then move at the most energy conserving pace posible...
Comment by MarcH — February 9, 2010 at 7:01pm
3. Kevin, Hollywood:
Concerning my post yesterday AB the shin splint in my left leg. I failed to mention that I shattered my tibia in that leg in high school playing football, and that i kept running the roads in a worn down pair of Brooks running shoes right up until I had to stop due to the injury. I've since bought a pair of new runners and as of yesterday, set up an apt. with a sports therapist that was recommended by a local running store here in Knoxville. Kevin I took your advice and started the drills you rx'd yesterday. Hollywood, ill ask AB having my form evaluated when I go to the doctor. Thanks for the help guys. And any more advice is def welcomed and appreciated.

Joseph
Jpluncford21@gmail.com
Comment by Joseph Luncford — February 10, 2010 at 4:14am
4. Joseph, the shattering of your tibia can certainly be a factor. Be weary of the advice you're given on mechanics. That isn't to say the person(s) you'll speak with are necessarily wrong, and my opinion doesn't replace that of a sports therapist or a doctor. However, most individuals don't approach these situations from a mechanics perspective. Orthotics, expensive shoes, etc. treat the symptom(s), not the problem(s).
Comment by Hollywood — February 10, 2010 at 4:47am
5. Hi all, this is my first post and was my first crossfit day ever! Found out about the good things going on here and checked it out. So today I went in the gym and fixed the C2 and got on it.

C2: 10 rounds (first round: 45secs, Last round 52 secs).

I'm not really sure if that's good or not, but i'll keep checking the comments to see how everyone's doing to see what some realistic goals might be.

Cheers all,

Robby
Comment by Robert Burnett — February 10, 2010 at 8:38am
6. 5am-15 D/L's @ 190lb-25 KTE's-Farmers Walk 75lb.KB 3 rounds/14:48
11am-250m Row 10 rnds /50sec./47/46/46/45/45/46/47/48/47=BRUTAL
Comment by David Skarzynski — February 10, 2010 at 9:31am
7. Did yesterday's WOD:

3 Rounds For Time.

15 Body Weight Dead Lifts 125 LBS
25 Knees To Elbows
Farmer Walk no 50lb dumbells at our box so I used 55LBers

9:55RXd
Great workout! Not going to lie my forearms felt they were going to explode!!! I need to work on my KTE, can't kip them so that slowed me down. The deads felt really good and the the farmers carry was by far the worst of it. I am 125lbs so carrying the 110 lbs of dumbell was brutal. Good stuff though :)


Comment by Gillian Gallego — February 10, 2010 at 9:33am
8. started mixing in CFE for the regionals this year...loving it so far! Row today 41/41/41/43/42/42/43/43/42/43/43
Comment by brandon Phillips — February 10, 2010 at 11:01am
9. OPT as rxd 9:23
10x200m. Avg: 37 sec(on treadmill)
Comment by andrewdoc — February 10, 2010 at 11:46am
10. 02.05.09 The 30's
Run (on treadmill) - All out efforts:
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

1st round - 7.5% incline, 5:30-6:00 mile pace
2nd round - 5.0% incline, 6:00 mile pace
3rd round - no incline, 5:15-5:30 mile pace

Regular practice and a WoD this afternoon. Can't wait!
Comment by Scotty I. — February 10, 2010 at 12:18pm
11. Did the interval set in the pool this AM. 52,51,51,51,50,50,51,50,50,51. After changing and some recovery, 13:50 for the Anaerobic Strength & Conditioning workout. 45lbs,55lbs.,65lbs.,75lbs.,85lbs.,85lbs.,85lbs.Had feet on box for HS Push-Ups. Could not move up from 85lbs. otherwise I still might be at the gym. Wanted to get both in in one trip because of huge snow storm here in MI and I didn't want to make a trip back. Hard workout.
Comment by Brad Williams — February 10, 2010 at 12:34pm
12. coaches: having these non-painful, muslce spasms in the middle of my foot just behind the bof....have any ideas whats going on? maybe plantar fasciitis?
Comment by buck — February 10, 2010 at 5:23pm
13. Griff as rx'd 11:10 (3:04,2:26,3:23,2:16) then sprints from edge to edge of track (20.9,21.2,19.5,21.0,18.8,19.9) very windy and 37deg. 800m runs were way slow. then Bench and Rows
later,
b
m/33/5'8-1/2"/165
Comment by brian p — February 10, 2010 at 6:34pm
14. tim: 7 rounds for time
95lb hang squat clean x 7 (adding 10lbs. each round) handstand pushes x 7
24:33... on last round had to go back down to 135 for the cleans. couldn't do it with 165.
clare:
7 rounds for time
HSC 65lb x 7
pike presses x 7
13:53
bardo:
5 rounds for time
HSC 75 lbs. x 5
pike presses x 5
7:15
Comment by tim — February 10, 2010 at 9:47pm
15. no handstand pushups so did push jerks 5x5 & subbed 50 clean & Jerks - time 8:02
held handstands and did 30 reverse burpees.
Comment by Mary Stella Stabinsky — February 11, 2010 at 3:56pm

Post a Comment:

Commenting has been disabled on older posts.