15 Apr Wednesday, 16/04/14
EASTER WEEKEND
Friday – Closed
Saturday – One session – 7am CrossFit only (The WOD will be “Clovis”. Scaling options will be provided. Check “Comments”)
Monday – 8-10am Open Gym
WOD
A)
10 x 100m Row Sprints.
30 seconds rest between intervals.
Score is Fastest + Slowest interval.
B)
Clean + 3 Front Squats for max load
httpv://www.youtube.com/watch?v=JqAPtw-WOqM&list=UUtcQ6TPwXAYgZ1Mcl3M1vng
Jim King
Posted at 20:50h, 15 AprilThe upcoming Saturday WOD, “Clovis” (16km Run, 150 Burpee Pull-ups) is gathering momentum with a few people registering their interest to complete it in full. I posted this early to give people time to consider their options, not to stress about it for a week. The workload may be partitioned as required. Of course you may also scale the workout.
eg. 20 minute AMRAP of 800m Run, 20 Burpee Pull-Ups
40 minute AMRAP as above
You could also complete it as a partner or team WOD. For example as a team of three you could have one person (the timer) running 800m while the other two are doing burpees and pull-ups, or two runners and one person doing burpee pull-ups, or some other combo. Just get it all done.
As of this morning Speedy’s plan is to get to the gym at 5.30am and is going to complete the run straight up. We should have the gym open by the time he is ready to come inside and do the rest. I think there is another group kicking off at 6.30am.
You need to be prepared for this one. In particular be well hydrated before you begin, stay well hydrated during the workout. Stretch, roll, warm up. Listen to your body throughout your effort. Attend to blisters etc, look after your hands on the pull-ups.
Any other handy advice is welcome………..
Jim King
Posted at 21:16h, 15 AprilI hasten to add, you should not even be considering running 16kms if you do not regularly and comfortably cover 4 to 5kms either straight up or partitioned. WALK if necessary.
Wear your most comfortable running shoes. Not your Nanos just because it’s CrossFit. Consider compression socks both during and after.
There will be longer loops detailed later so you don’t need to pound out the same 1km loop over and over.
Jess G
Posted at 10:43h, 16 AprilI’m now doing my own short hills session but Speedy I might join you for some burpee pull ups if I’m not going to the coast.
My sports dietician advises anything over 90 minutes of exercise your body needs refuelling so I’d suggest a banana before hand and during or a gu gel/honey shot as well if attempting the whole thing. And water. And compression. And running shoes! And foam rolling
I so want to do the whole thing as this is one WOD I could kinda do given I run this distance every other day anyway!!!!!! But not at pace and I have a race next week! Have fun y’all!
marcel
Posted at 21:35h, 15 Aprilperhaps some “fuel” for the road a banana at the one hour mark can do wonders if you can get it down while running, a gel pack is easier to consume if synthetic food does not scare you.
and 150 burpee pullups sounds brutal just on its own.
Jim King
Posted at 08:06h, 16 AprilJim King
Posted at 15:29h, 16 AprilJim King
Posted at 19:34h, 16 AprilSmithy
Posted at 20:35h, 16 AprilNice work on the row score Rod!
Kat
Posted at 20:39h, 16 AprilAny 4pm scores?
Katherine L
Posted at 20:47h, 16 AprilKath L @ home
22.2 + 24.7 = 46.9
Clean + front squat: 52.5kgs
Jim King
Posted at 21:05h, 16 April