here’s the plan for tonight:
Warm Up: 6 minute run on the monon. Take off from gym at an easy relaxed pace; at 3min mark, turn around and try to come back faster.
Stretch for 3-5 mins
WOD:
Run 800m (big block is just under 800m – east to rangeline, north to 1st st, west to 2nd ave, back to gym)
Rest 2:00
4×400 (from gym – stop sign & back)
Rest 1:1 (after each 400, rest for as long as it took you to run it)
Run 800 – try to match or beat your first 800 time
Notes:
- If you have a watch please wear it so you can track your times.
- Everyone will get spread out after the 1st 800, so try to connect with 2-3 others that ran similar times so you are running the 400′s in groups rather than solo (even if that means someone gets a few seconds of extra rest).
- If you are taking more than 2:30 to run the 400′s, consider only doing 2-3 instead of 4 so we can have people finish closer together.
- Post 800m times to comments
1st 800: 4:04
2nd 800: 4:22
Well, that was awful. Lol..but hopefully I’ll be getting faster by putting myself through this torture
1st 800: 2:54
2nd 800: 3:20
1st 800 2:56. I agree with said comment above.
Endurance WOD-ers, great class today. That was a challenging workout in and of itself – and everyone added either the CrossFit WOD or the skill workout as icing on the cake afterwards. Nicely done.
Nick – do you have those times still for the 800?
Dave it looks like yours is 2:54 for the first 800 and 3:15 for the second 800