5 rounds for time of:
400 meter run
95 pound Snatch, 15 reps
CFE WOD @ 8PM
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time
intervals.
(Hopefully posting this early won't scare anyone away.)
I did this one last night on a rower. Good times, good times...
I will be doing the 2 mile running time trial myself tonight, but will stay and coach this interval WOD.
Posted by: Nicholas Burgett | July 02, 2009 at 12:03 PM
Nick! Did you finally get a Concept 2?? I made a sub-8min 2k, but I think you did it in around 6min? Long, long way to go. Now that my test is over, it's time to buckle down on getting back in shape! Thanks everyone at CFSA, y'all are such a great support and continual source of inspiration and motivation! I really appreciate it! Muscle-ups and 4:00 Fran, here I come!!
Posted by: Adam | July 02, 2009 at 01:30 PM
Now that was a killer workout for the CFE group. Great job to everyone. Nick thanks so much for doing the timing. Here's how everyone faired.
4 min 2 mins 1 min 2 min 4 min
Cynthia 900m 500m 225m 500m 900m
John T 1000m 500m 250m 500m 900m
John R 949m 500 250 445 954
Gilbert 900 500 250 500 800
Jose 1000 500 225 500 700
Nick ran a 2 mile time trial in 14:21
Remember that if you don't want to run we can get you on a rowing machine.
Posted by: Cynthia@crossfitsanantonio.com | July 02, 2009 at 09:50 PM
Very well done by all who took part in the CFE WOD. Excellent repeats on the distances for each interval which speaks to the guts exhibited at the end of the workout. Very strong by all!
Posted by: Nicholas Burgett | July 02, 2009 at 10:15 PM
Adam,
I don't have a C2 (yet). We have C2's at the gyms where I work, so I use them there when I'm not at CFSA.
Posted by: Nicholas Burgett | July 02, 2009 at 10:17 PM