Quads: TAXED!!

TH080221

This one should be fun for us tri geeks. You know I definitely associate workouts like these with my big improvements in running over the past six months. These leg-heavy speed workouts really help you gain leg strength AS WELL AS the ability to keep up a high intensity, high power level for a longer time. Enjoy this one, I did...even though I had to row the 400m because I can't run fast yet, due to my calf problem.

Big Dawgs:
Four rounds for time:
Run 400m
50 squats

Pack:
Four rounds for time of:
Run 400 meters
35 Squats

Puppies:
Four rounds for time of:
Run 400 meters
25 Squats

Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats

Q's results:
First, I did the CF Kids WOD which was 3 rounds of 50 jumpropes, 15 hang power snatches, and 15 pushups. Time was 5:24 in that.

Then, the regular CF WOD. I had to sub rowing for the running as I can't sprint yet.
Time was 12:13. This will make a good running speedwork interval session for later in the year when I'm training for IMCdA.

Yay for O-Lifting!

WE080220

Hang squat cleans 3-3-3-3-3-3-3 reps

You control the weight here, scaling is up to you.

I warmed up with the CF Kids workout, slightly modified...
It was 7 rounds for time of:
Run 200m (I rowed 200m instead)
7 pullups.

Time on this was 10:05.

Then I did the WOD...
Weights were...
50, 60, 70, 80, 90, 100, 110

Next time I think I'll push it a little higher, but maybe only to 115 or 120 as I felt a little deviation from proper form on the last 3 reps.

I'm Actually Doing This...

TU0802119

REST DAY

I will actually rest today. No make-up workout, no new workout, nothin' at all. My body is just not having it today. I'll be back at it tomorrow!

OK I Feel A Leg Week

MO080218

Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.

No scaling here. You're in control.

I did ANNIE today. I'll do this tomorrow morning.
Total ANNIE time was 6:34. Didn't do double unders...I did regular single jumpropes.

A New Girl For Your Enjoyment

SU080217

"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Scaling: Do regular jump ropes if you can't do double unders.

I will do this one tomorrow. The duathlon was my workout today.

I Love Running!

SA080216

Run 5K

Only scaling on this one would be to do 2.5K for Buttercups.

I will be doing this at a leisurely pace after an 80 mile bike ride. Not too worried about my 5K time right now. Besides, I'll be doing TWO 5K's on Sunday.

Definitely will use my first 5K time from tomorrow's race as my time for this. I did run about 3.14 miles today but it was in no way CrossFit-w0rthy!!

Now That My Shoulders Are Wasted...

FR080215

Rest Day!!

I definitely need this one. My shoulders are definitely wasted!! They feel great though!