Friday, April 9, 2010

WOD 4/9/2010

  • Jump Rope Barefoot 8 min., mixing in variables of DU's, Cross Overs, single foot, running.

    5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

    3 Rounds of:
    1.25 X BWT Dead Lift x 15 reps
    20 Box Jumps - 24", whole foot on the box."
    Draw a take off line 3ft from the box to start each jump".
    90 sec rest between rounds

TIME: 8:33

Bike: 1min on, 1min off, 1min on, 50sec off, 1min on, 40sec off, 1min on 30sec off, 1min on 20sec off, 1min on 10sec off, then go back up the ladder until you finish with 1min on, 50sec off, 1min on.

Avg. Speed: 39 km/h,38 km/h, 38 km/h, 37 km/h, 37 km/h (into headwind)
49 km/h, 48km/h, 49km/h, 48 km/h, 49km/h (with wind)

Notes: Today's WOD went well. I was a little apprehensive going into this workout since I am only two days out from my first race of the season, and I was going to do some decently heavy deadlifts. but according to CFE, their is no taper period. I have embraced this idea since I feel like I lose my sharpness the week before a race, rather than peaking. I am prepared for the race sunday, and I feel my cycling, running, and swimming techniques are honed. Tomorrow I am going to jump in the ocean and loosen up/ get used to swimming with my wetsuit. Other than this, I am going to put my feet up, do some light stretching, and hydrate. First test of the season is 48 hours away!

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