How many times have we done a workout that has involved a 400 meter run? Probably a lot. How many more workouts will we do in the future that will also involve a 400 meter run? Again, probably a lot. Do you know what your fastest 400 Meter time is? Or even what your best 500 M Row Time is? Knowing these values will help you pace yourself in future workouts. It can be helpful to see if you are pushing to hard and need to take it back a notch or if you are slacking and just need to suck it up. ( from my experiences and own personal training its usually that we are slacking and need to suck it up!)
Warm-up= Pose Running Drills
Met-con = 400 Meter Time Trial + 500 Meter Row Time Trial ( repeat as many times as you wish to get your desired time or result but once through both is sufficient)
Post Wod = Stretching
If you have missed Monday's workout you will make it up today. Don't forget to sign up for the Crossfit Total and Cindy Challenge tomorrow.
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sprinting is a whole other beast.
ReplyDeletewith that said...
400m - :58
500m row - 1:46 (FML.)
went all out on the run and was not mentally prepared for row. in 6 weeks (nov 30-ish), i want to complete these sprints again in the reverse order. i want the row @ 1:40.
crossfit total tomorrow!
CFCE @ LP 6pm:
ReplyDelete10x 30sec Sprints, All out efforts. 2 minute rest between rounds.
First ~5seconds of each sprint was up a parking garage ramp... adding to the fun!
Got progressively further on each one, this was good.
400 run 1:19
ReplyDelete500 row 1:43
400 run 1:19
ReplyDelete500 row 1:43