070827 MONDAY

+++ NEW CLASS ADDED: TUE & THU @ 8AM AT THE SHED – SEE SCHEDULE+++

Janice%26DarrenRow.jpg

Darren and Janice pulling the 1st sprint.

0600h WOD: Sprintervals

Alternate the following sprints 5 times each (for a total of 10 sprints):

200m Run

150m Row

Score total elapsed time of actual sprints.

With a continuously running clock, start each sprint at the 90 second mark. Rest allowed until the 90 seconds is complete. For example, clock starts and 200m run sprint begins. If runner finishes in 35 seconds, he can rest for the remaining 55 seconds. At the 90 second mark (1:30), he begins his 1st 150m row. When the row is complete in 30 or so seconds, he can rest until the next 90 sec mark (3mins) and then begin his 2nd 200m run. WOD is complete when 5 Runs and 5 Rows have been completed (15min).

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In case you missed this fascinating article on the CF main site. Mark Sisson, a former marathoner and ironman comments on the hazards of extreme LSD (Long Slow Distance) training:

Training is no guarantee of health.

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  • Craig

    Tougher than I thought!

    run/row

    Darren: 36/28, 37/27, 39/28, 42/29, 43/28 =5’36

    Janice: 45/41, 59/46, 60/49, 60/51, 73/55 =8’58

    Craig: 37/29, 40/28, 40/28, 45/28, 46/27 =5’48

  • Darren

    really hard I almost met puckie on way home. Dry heaving in the car after a brutal WOD is always fun.

  • J Jones

    That is a brutal combo. . . way to kick Janice’s butt on her first WOD at the SHED in a while!

  • Rob

    32/28
    34/29
    39/30
    41/34
    40/30

    Total = 5.37

    Wow, that was insane. Brutal. Did I really lose my one goddamn second??? Nice work, Darren

  • Darren

    YES, right one down for the fat guys……