Warm-up:
10 minutes of instructor led agility drills and dynamic stretching
Workout:
2 x 100m Sprint
Rest 1 Minute between efforts
2 x 200m Sprint
Rest 2 Minutes between efforts
2 x 400m Sprint
Rest 3 Minutes between efforts
2 x 800m Sprint
Rest 4 Minutes between efforts
Note: If you have a stopwatch please bring it.
“Competition Day at Norco Running Gun” withย Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]
“Vivamus Impavidus = Live Fearless” fromย CrossFit Impavidus (VA).
Sprinting…. In the freezing rain…. Yay.
But you know I’ll be there! ๐
My sentiments exactly…how many laps around the gym=400 meters? ๐
I always get a chuckle when I imagine the word “sprint” and a distance greater than about 50m applied simultaneously to myself.
15.5/16.3
34.1/35.6
1:23/1:19
2:59/2:57
Great work by the 0600 crew this morning, way to get out and bust it in the snow and rain.
Interesting to see how the extra minute of rest helped my second 400 and 800โฆnot sure what happened on the second 100 and 200, I guess I was still trying to warm up.
I felt like I was trying to warm up the whole work out…
18.3/18.4
40.8/41.2
1:33/1:34
3:30/3:34
On a side (more serious) note. My youngest has been diagnosed with a severe gluten allergy (possibly celiac…we still don’t know.) Just wanted to say how thankful I am to be a part of the crossfit community. Without any exposure to the paleo diet, I certainly would not have known the signs of food allergies/intolerances. He’s already doing much better on a grain free diet. And that, of course, is better than any PR:)
Sorry to hear about your son, Meghan. A few of my friends have been diagnosed with Celiac’s disease in the past couple of years. I’v done a little bit of research on the topic and by research I mean what google has to offer on the subject. Seems to be more and more common these days. Very sad.
http://discoverysedge.mayo.edu/celiac-disease/
Here’s an article on Celiac’s if anyone else is interested in it. They say the rise in Celiac’s is unknown but if you ask me it’s pretty simple. Diet.
Thanks, Jake. Great article. At 18 months, he won’t know any different. It’s just going to be a bit of an adjustment for the family. Safe to say, our “cheats” will not involve gluten anymore.
Even santa is getting gluten free cookies this year…
Oh yeah, running in the rain. You know you love it! Nothing complements a WOD like wet underwear. ๐
Sadly (well maybe not) I won’t be there again today. Got some kind of stomach virus thing. Don’t want to share with you all…..unless you really ask nicely.
BTW, that pic makes Steve look like he’s about to pull a David Blaine levitation trick.
Very Funny Slade, I wish I could have levitated that day!!
16,41,1:55,4:42 It’s obvious I need to work on anything over 200 meters!
Dang.. off day! ๐
Still sick…I’m with Slade, unless you want it, I’m staying away. Darn, I really wanted to do my impersonation of “sprinting”.
Newbie needs help!! Is there anything I can where (besides gloves) when doing pull ups so my hands don’t look like came out of a meat grinder.
Thanks
Brad, Again Faster has gymnastics grips you can buy. You can also get with someone who knows how to make the tape “grips” that are similar to the gymnastics grips just made of athletic tape. ๐
Lots of people use these
http://www.againfaster.com/grips/
Yes, those! I should’ve read the next post before answering, lol
Sort of glad I had an early meeting, doing this interval session at 0600 would have been extra fun! Made the 1630, did the 800s in the dark. 15, 38, 1:25, 3:15. Thanks to Josh G for breathing down my next and running scared, can’t let those young punks chase me down!
Total gibberish I am writing. Should have been: “Thanks to Josh G for breathing down my neck and make sure I am running scared, can’t let those young punks chase me down”