We’re headed to the track at Clemente Field on Tuesday for some good old fashioned interval training.  We’ve done rowing, as well as other metabolic conditioning interval work in the past, and you’ve seen how effective it can be, so tomorrow we’re going to do it with sprinting.  When we say run, we mean all out, everything you’ve got, to cover that distance as quickly as possible.  Running long distances, especially if you’re not pushing the pace, will not make you better at shorter distances.  Sprints, like the ones we’ll be doing tomorrow are great for helping to peel seconds off of runs of any distance.  If you’ve got a stopwatch, bring it.

April 13th, 2010CFF_040510-2149

Skill: 2 rounds:
10 Overhead squats
10 Pull-ups
5 Handstand push-ups
3 Turkish get-ups each side
5 Moon the sky
3 World’s greatest stretch each side

WOD: 4 x 400m run

Rest 90 seconds between attempts

Strength: 5 x max rep dead hang pull-ups

Rest 60 seconds between attempts

Programming Note: There will only be 2 classes Thursday, April 15th, at 6:30 AM and 6 PM.  These will be similar to the invasion workouts, in that there is no attendance cap, and you don’t need to sign up.  Be sure to keep checking the blog for any additional scheduling updates.

1 thought on “Run!”

  1. Eric, thanks for providing excellent commentary on CFF during out interview this morning. My marketing strategy project (On Crossfit) will be well served by your insight. I hope to have a worthwhile product to share with you guys by the end of the week or early next week.

Leave a Comment

Your email address will not be published. Required fields are marked *