Thursday, 06.25.09: 30:20x8

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3+ Hours After CrossFit Main Site WOD

Choose ONE of The Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort! 

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20x8

 John Matzner and the boys from Potomac CrossFit pushing each other though 100m sprints.

Post Distances To Comments:

Run and Endurance Certifcations

Fort Worth, Tx June 27th-28th 2009

Okinawa, Japan, July 4th-5th 2009

Leavenworth, Ks July 18th-19th 2009

Bellevue, Wa July 18th-19th 2009

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8 Comments:

1. Did the 6 x 3 min run wod from the other day. Man, that was a son of a gun. Uphill and downhill in 100 degree weather didn't help much either. That's Texas for you!
Comment by Bryan ACF — June 23, 2009 at 6:41pm
2. Short Tosh in the pool. Did 3 rds instead of 4. brain fart. Completed the 25s in 22.5, 22.1, and 23.6; 50s in 50.0, 49.5, 49.2; and 100s in 1.41.18, 1.41.02, and 1.40.10.
Comment by JenJ — June 24, 2009 at 5:12am
3. 6*3 minute on bike, out of battery so I don't know the distances.
Comment by Anders Löfgren — June 24, 2009 at 5:55am
4. Warmed up for .5 and 3 x 100, then did 8.5 mph for the first 6, then 9 mph for the last 2, about fell off on the last one, had NOTHING left. Met pukie in the mouth on the last one also...
Comment by Judd Shea — June 24, 2009 at 9:43am
5. Hey guys, I got an email from Dan MacDougald owner of CrossFit Atlanta regarding pose technique and the adaptation process. Dan thought that most people aren't giving themselves enough time to adapt to the new skill, thus are experiencing severe calve tightness and problems in the lower foot. For those of you who have gone through the CFE seminar, remember to keep in mind that this is a skill and with any skill takes lots of time to perform correctly. Ramp up your training slowly, even more important if you're in new footwear, and take extra time to stretch and address trigger points.
Comment by Brendon Mahoney — June 24, 2009 at 12:16pm
6. Participated in the tri club Aquathlon at La Jolla shores - 1000 meter ocean swim & 5k- water was rough, about 200 participants all started out at the same time. It was like a washing machine till the 2nd buoy. Came out of the water feeling like i was in last place. Run felt ok - used the new zoot that i got for racing in triathlons and i could have ran without shoes since it was on the beach. Felt good, i think i finished 26th overall and my time was around 35 minutes...
Comment by Nuno — June 24, 2009 at 6:11pm
7. Heel strikes on a 100m sprint??!!
Comment by Shane S — June 25, 2009 at 5:37am
8. Yeah Shane if the guys at Potomac took the CFE running cert they have abandoned the POSE running technique for this workout.
Comment by John Knox — July 1, 2009 at 3:52pm

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