5x Intervals

Tuesday, July 06, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

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Great video on Swimming technique! Get the CF Journal to view it all...

4x5 min

Saturday, July 03, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

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Tempo 85-90%, RPE 16-18

Thursday, July 01, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of The Following Sports...

C2: 5k

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'Endurance to the Extreme" Article on CrossFit Endurance