Monday, December 21, 2009

Today's WOD

New workout needed today... Linda had her way with my left shoulder.

Warm-up
Run 1 mile
Dynamic stretching
Deploy crampons

WOD 1
3 miles
Tempo at 9 min/mile
(in snow)

Finisher
Easy 1 mile home
Running Yoga
Work the yellow balls

Warm-up 2
100 Jump ropes
25 Unders

WOD 2
4RFT
50 Situps
25 Lunges
25 K2E
50 Squats

Puke... Ha ha...
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2 comments:

  1. Craig McDonald, CrossFit Level 1 Trainer and Backcountry GuideDecember 21, 2009 at 2:15 PM

    Good first snow run... Not so good cramponing conditions; enough balling to take them off.

    Was able to get the 5k in 10 min/mile. It doesn't sound like much, but given the conditions, I'll take it.

    http://connect.garmin.com/activity/20830432

    ReplyDelete
  2. Craig McDonald, CrossFit Level 1 Trainer and Backcountry GuideDecember 21, 2009 at 8:46 PM

    2nd WOD was a programming challenge... Changed it a bit to reflect a new movement: Knees to elbows.

    24:37

    I could have pushed it harder in the middle.

    ReplyDelete

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