How are your 3 month goals coming? We are almost half way through our 3 months. Looking at the board, it looks like some of the goals are being reached. Are you working toward your goal? If you need some extra tips, ask a coach.
We are getting ready for Murph next month, and we need to increase our cardiovascular capacity. As the weather warms, we will utilize both running and rowing. In the grand scheme of running, the 2 miles in Murph is not a long distance. If we take that same approach, then the pace of those 2 miles should be fast and hard. As such, make sure you are pushing hard on today’s WOD. We want to develop the ability to keep our intensity high over “longer” durations of cardio.
CrossFit WOD for 4/14/2016:
Strength:
Overhead Squat
5, 5, 5, 5, 5
MetCon:
4 Rounds Each for Time:
Row 400m
Run 400m
Rest 2 minutes between rounds
Post Weight and Times for Each Round to Comments
6:30pm – Olympic Lifting is CANCELLED
Scaling:
Platinum: As written above.
Steel:
4 Rounds Each for Time:
Row 250m
Building Run
Rest 2 minutes between rounds
Platinum: 3:20/3:10/3:22/3:12
Great job, 6:15 am!
OHS: 130 lbs. for 5 reps