10 minutes Drill
- Ball of Foot
- Gun Drill
- Cop Drill (Hands behind back)
Workout:
5:00 min ON 4:00 min OFF
OR
6:00 min ON 4:00 min OFF
CrossFit (at least 3+ hours apart)
Results:
Post distance covered each set below.
Coaching Points:
-Work on stable shoulders and good posture in your warm up.
-Continue with the workout until your pace or form begins to deteriorate, which means if you run 1000 meters in your first 2 sets but only 600 meters in the third, or you feel like you're flopping all over the place during a set, you need to stop!
-If you don't have some sort of GPS to run with, start at a familiar point (house, park, etc.) run one set, rest, run where you came from and try to get back to your starting point....and continue this trend.
-In laymen terms, continue sets until you feel like you can't maintain anymore! For some of you this may be 3 sets, some of you it may be 6 sets.
- Don't over do it because you're determined to hit a certain number of sets or distance. Here speed consistence, and pushing your speed is more important than distance.
- Run in the morning if you are CrossFitting at night, no exceptions. You will all need more than 3 hours to recover if you do this properly.
If someone says 'Hey, I ran 100 miles this week. How far did you run?' Ignore him.
The magic is in the man, not the 100 miles.
-Bill Bowerman, former Oregon track coach & Nike co-founder
Ran 5:00 intervals
ReplyDelete1) 1050m
2) 1060m
3) 1050m
4) 1010m
Ran 5:00 intervals
ReplyDelete1) 780 m
2) 770 m
5:00 intervals
ReplyDelete1. 917
2. 917
3. 869
Ran 6:00 intervals
ReplyDelete1. 1014m
2. 1062m
3. 1046m
4. 1078m
5. 1110m
How did this new style of workout go? Did anyone set a goal and try to push to finish the distance or sets of that goal or did you just run and quit after the last set you completed felt difficult? There is no right or wrong answer, just interested to see how everyone is feeling and approached this workout.
ReplyDeleteI had to do mine on the treadmill since it was raining this morning, would have much preferred the road. I stopped after 5 sets because I thought my pace would fall off on the sixth set.
ReplyDelete