CrossFit Endurance Blog

Monday, 09.07.09: Lactate Shuttle

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3+ Hours After CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!

The Craziness of an Ironman Swim start. Ironman Lake Placid by Max Wunderle

Post Distances To Comments:

15 Comments:

1. Hard to believe I was in the middle of all that. Knocked 7 mins off my Florida swim from last year; pre-Crossfit.
Comment by John — September 7, 2009 at 12:25am
2. John, this think I see ya, somewhere in the middle. Congrats on becoming an Ironman. I did the lactate shuttle after the Crossfit Football "dwod and swod" on the MTB bike for a kinda "brick" workout. Don't know distance, but my HR stayed 85%-90%. I'm hurtin'...
Comment by Brad Williams — September 7, 2009 at 4:29am
3. DId the Tabata WO will this shuttle on Wed. That Tabata run was insane! My legs were numb after 5 rounds, I think I was a little fast on my interval time; i did 6 flat when my 3 mile time is sitting around 18:35-18:50 depending on the day. It hurt!!
Comment by william Torgerson — September 7, 2009 at 5:42am
4. Did the WOD ran the first 5:30 instead of 5:00 and ran 1.02 miles, 6:00 ran 1.0 miles, 7 ran 1.02 to miles a little slower than i would like but otherwise satisfied
Comment by James Ploss — September 7, 2009 at 6:07am
5. Labour Day Postscript
This is what Crossfit/Endurance also does
- it lets you go back to back with confidence
After 10 miler on Sat (69+), today ran the New Haven 20k (which doubles as the USATF Champs) just for kicks.....
In 2008 no Crossfit and LSD - 2009 Crossfit no LSD)
2009 Pos 309 - Div (M4049) 32 - Time 87:21
2008 Pos 686 - Div (M4049) 90 - Time 98:33
I was certainly hurting the last 5k need to work that one out...
Nice one CFandE
Comment by craig gambrill — September 7, 2009 at 7:30am
6. #5 Craig - Nice going on the 20k, hoping to break 90:00 (for the first time) on the half in a few of weeks. We'll see how that works out since it I have a 1/2 Ironman this weekend.
Comment by John — September 7, 2009 at 7:42am
7. Forgot how much swimming hurts! Have not swam like that since varsity in H.S. Pushed it out though then transitioned to the track and did the workout again. Super smoked! Great Workout!
Comment by Michael — September 7, 2009 at 9:39am
8. .87, .84, and .95, respectively. Pretty happy with the times, especially the first one. The 6 minute could have done a bit better.
Comment by James Pearce — September 7, 2009 at 10:29am
9. Thanks John.
A quiet week this week then I will doing the same as you trying to crack 90 in a 1/2 in Norwalk CT next Sat. Given my experience with CFE I am sure you'll crack it
Comment by craig gambrill — September 7, 2009 at 11:13am
10. 28/m/78kg

1.22 - 1.37 - 1.55: 4.14 (km)

Coming back from left foot injury but think have substantially detrained from last ~3 weeks.

Comment by pz — September 7, 2009 at 11:33am
11. John, im right there with you...i can't believe i was in the middle of that either. I just off 30minutes from my Ironman Brazil time. But keep in mind IMBrazil was in the ocean. Regardless, IMPlacid was still my best IM swim to date. But yes, that swim hurt!
Comment by Stephanie — September 7, 2009 at 12:59pm
12. whoops...I did 3/1.5,5/2.5,7/off with slow walk for the rests for a total distance of 2.5 mi.
Comment by Jason Mund — September 8, 2009 at 12:47am
13. Running: .75/.95/1.12
Should have gone much harder on the first one, but the next two were good efforts.
Comment by bruce — September 8, 2009 at 10:56am
14. m/30/73/181
Run
Weight vest
Distance unknown
Comment by PIM — September 9, 2009 at 9:42pm
15. Swim: rd 1: 375 yds, rd 2: 440yds, rd 3: 500yds
Comment by Afrika bambada and the zulu nation — September 10, 2009 at 10:11am

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