Burpee Challenge Day 55
Rest Day/Make up Day/Skill Development
September 4, 2010
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"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
5K: 22:06
Ok here we Go… like I said earlier we are going to be adding an endurance portion to are weekly WOD’s for anyone interested but especially the CFCM members competing in the Spartan 5k. At the begining of each week we will post the endurance workouts for the week. It is up to you to complete the workout and post your times on the website. We will then take that info and use it for the team selection process.
This week’s endurance portion is as follows:
– Complete four round of:
Run 1/2 mile, then take a minute break
Time each run sperately and post only slowest time.
– Complete three rounds of:
Run, walk or crawl up Adams St with 40lb sandbag. To time this event start stop watch at the bottom of Adams St when you begin run, and stop time when you end run at botom of hill.
On a complete side note I just want to give everyone a heads up one of this weeks WOD’s is an old favorite:
Row 1000 meters
Run 1/4 mile
Row 750 meters
Run 1/2 mile
Row 500 meters
Run 1 mile
Also check board for Saturday’s workout locaton and time, I will also post it on Friday’s comments.