Tuesday January 5, 2010

AMRAP in 12 minutes:
9 pushups
100m run/row
9 shoulder press 50% max

IMG_6270

The start of the ugly Monday workout.  It was fun!!

Endurance workout for this week: (Courtesy of CrossFit Endurance)

1.)

Run: 1 mile TT rest 3 min, Then  hold 3 x 400m (30 sec rest between)at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul

C2: 2000m TT rest 3 min,  Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

FOUL: 2 min Isometric Squat Hold

2.)

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.