Jog, active warm-up, stretch
Fartlek: 2 laps of sprinting straightaways, jogging curves
Do the following 2x through with 3 minutes rest in between sets:
2x200 – 45 seconds between 200s
Rest 2 minutes
4x100 – 30 seconds between 100s
Rest 2 minutes
8x50 – 15 seconds between 50s
End set
--------
Rest 4 minutes
5x25 – 15 seconds between 25s
Cool down, stretch
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Did "Cindy" Crossfit workout:
ReplyDelete5 Pull-Ups (any type, needed assistance after 4th set)
10 Push-Ups
15 Squats
20 min. no rest, see how many rounds you can get in. I got 21 rounds in, happy about that.
I like Korber posting his music selection as well. New music to workout to is always motivating.
1. Killing in the Name of
2. Laid
3. Because the Night (Thanks Korber)
4. Bad Touch
5. Song 2
6. Down
200: 33 35
ReplyDelete100: 13 15 16 18
200: 37 37
100: 17 18 18 19
Didn't time 50s or Fartleks
This thing freakin' sucked.
ReplyDeleteFartleks: 15, 16, 16, 16
200's: 33.9*, 36
100's: 16, 15, 16, 16
200's: 35, 37
100's: 16, 17, 17, 18
50's were between 7 & 8
*Note to self: do not try to catch Match & KG in a staggered start.
fartleks were 14 14 15 15
ReplyDelete200's 30.7, 32
100's 14 14.6 15.1 15.9
50's 7's (its tough to time these because i don't know where to stop
200 33 33.7
100 15.9 16.3 16.416.6
50 7's
25's 4's? (again tough to time not knowing exact distances)