Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 101129.
So…Russell is overseas and I noticed there was no post this morning….so I managed to log in and find the post but it did not have a workout yet so I think this is correct…if not, if one of the trainers can update, I will fix it in the system. I’m sorry!
Love the pic! Now I see where Campbell gets her cute butt! 🙂 heeheehee
Thanks Tasha! 🙂
At least my butt looks okay!
(interesting serious face I am making…and it sort of looks like a rat made a nest in my ponytail!)
Pulled this one last yesterday afternoon at A&M after some meetings nearby, gorgeous weather. After a 1/2mi w/u jog and some form drills, set myself up on 40min 10K pace for the WOD, did it in total of 21:51:
1600m in 6:24
1200m in 4:47
800m in 3:11
400m in 1:28
Almost forgot the motivational video!
Awesome! I can hear the words of my old Martial Arts Sensei, “Get knocked down ten times, get back up ten times, that is life.”
That video is legit!
I may try that full pyramid WOD you listed below on Monday. Looks tough.
Then I’ll bring a lawn chair, beer cooler, and bullhorn and ‘motivate’ you from the infield grass!
But I’ll go with in another week or two once I recover from racing this weekend. [as it is, doing FGB in the morning yesterday, then the track session in the afternoon, I was a bit blown-out by the evening]
Ur a beast Kennedy! Nice work.
Thanks brother, the WOD took the place of my weekly track workout, good substitute. The “on-cousin” steroids of this workout is the full pyramid of 1600-1200-800-400-400-800-1200-1600. Now that sucker is tough, but makes for great toughened and efficient athletes.
1600m-6:01, 1200m-4:28, 800m-2:56, 400m-1:26
This one sucked pretty bad. My goal was just to stay consistent on my times, so i was pretty happy with the result.
That IS the point of the workout, to pick a tough but steady pace and apply it through the stepdown. Nice work on keeping it even
Are we not doing the Open today?
The 4:30 class today will be the open. The rest will be the run WOD posted above.
At Crossfit Destin, today was “ab” day of all things. Oh well.
3 rounds of 30 v-ups, 30 sit-outs (think mountain climbers but not), 30 russian twists with 20lb medball, 30 medball situps with 20lb medball, 30 box sit outs and 30 3pt hangs.
Messed around with the open WOD afterwards a little and think it’ll go okay. Still trying to figure out if I’ll have enough in the tank to squat snatch the first OHS rep after doing 60 burpees. Good luck to everybody doing the open today.
Last night I improved my power snatch PR by 15# to 120, so at least I should be able to get the 11.4 Rx weight overhead with a wide grip. But the one lift I’ve made zero advances in load on since starting Crossfit is, of course, overhead squat. If I survive the burpees (which is questionable) I’ll get a couple chances to break through that plateau maybe. Core stability and balance just kill me on that one.
Echoing Tye’s thought’s: good luck to everyone with it!
If I am not participating in the open today but want to do today’s WOD at 5:30, will I be allowed to use the trail and a stop watch?
Absolutely! I will be at the gym from 4:30 to 7:30 tonight because of the Open and the 101 class. There won’t be any coaching available to you but you’re more than welcome to do some running.
Thanks Jake! Unfortunately work got in my again…see you and the crew tomorrow morning at 6am.
7:45, 6:10, 4:04, 1:31
7:06 (PR), 6:??, 4:00, 1:52
I think my times were 6:55, 5:27, 3:30, 1:33
11.4 95 reps
OHS were the worst of it. Shoulders were tired, and I didn’t really get comfortable with them until the end.
11.4 0+ 69 reps. Tough! Gave it all I had. Did run wod in am. Messed up my times but I think I did pretty good. I know I got 7:13 /1600 which is an improvement. Looks like I will do fine on this weekends triathlon. Anyone else racing?
11.4 74 reps
WOD 11.4 I did 60 reps.