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Archive
Strength and Endurance
Saturday, September 04, 2010WOD
Choose one basic strength movement such as back squats, overhead press, or deadlift, etc....
Perform 5x3 @ 75% max, 3x3 @ 85% max, 1x3 @ 90% max.
Rest
Choose running, rowing, biking, swimming, etc...as your endurance training. Perform one of these activities for 20' for maximum distance. If you choose swimming or biking, it can be performed within 2-3 hours of the main WOD. Running and rowing can be performed immediately following the WOD.
Post your loads and distances to comments
Get it Jimmy!
Remember that Monday we will be open for a 7 and 8 am class. Both classes will be holding a team WOD. Teams will be chosen by the coaches to insure that there is no "conspiring" by athletes to unequally weight a team's capacity. You know who you are! Haha. Come out Monday morning and have a good time and then go enjoy your family and time off.
Comments
4 rounds of 200M row and 10 thrusters. 6:13
Also, very good to meet a few more of you this morning. I am very much enjoying CrossFit so far.