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Running Gymnastics

By 03/02/2011No Comments


Warm Up

Mobility and Line Drills

Workout of the Day (WOD)
Run 400 Meters
50 Pull Ups
Run 400 Meters
50 Push Ups
Run 400 Meters
50 Sit Ups
Run 400 Meters
50 Air Squats

Cool Down

Band Stretching

Endurance 3 + hours after CF
3 x 1 Mile Run TT with 5 minute rest between efforts

WORKOUT #2  Totally Optional

Got an email from TJ Cooper of CrossFit East up in Jacksonville.  He asked me if a few athletes can complete the following workout and post results.  Please be strict with form and technique to make this an accurate testing.

3 Rounds for time of:

Row 500 Meters

21 Russian Kettlebell Swings (chest high) 44M/26W

35 Push Ups (chin, chest, and upper thighs hit floor and lock out on top)

Please post times if you do this workout.


East side / West side turf wars continued

East Side / Playground Gym Tim & Matt 13:32 Monika 19:24 (traitor)

West Side / CrossFit Affliction Charles 12:21 Abby 17:18