+++ NEW CLASS ADDED: TUE & THU @ 8AM AT THE SHED – SEE SCHEDULE+++
Darren and Janice pulling the 1st sprint.
0600h WOD: Sprintervals
Alternate the following sprints 5 times each (for a total of 10 sprints):
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).
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: