Sunday, October 31, 2010

Swim 20 x50 yds | 50 step ups, 40 box jumps, 30 sit ups, 20 push ups, 10 box jumps x 2

Swim 20 x 50 :15 seconds rest @ 80% effort -- keep all times within 3 seconds of each other
:53, :53, :54, :56, :56, :55, :56, :56, :57, :53, :55, :55, :56, :56, :57, :57, :56, :56, :55, :57

Additionally, I did 550 warm up (was supposed to be 500, but I got distracted!), 4x50 drills and 300 cool down. My shoulders were trashed from yesterday's wall balls. They're pretty sore tonight. Its a good sore though :).

Later in the day I tackled the CF WOD

50 step ups, 40 box jumps, 30 sit ups, 20 push ups, 10 box jumps x 2
Total time: 13:01

Ran 1 mile at 9:20 on the tready just to get warm. Another mile post CF to keep it loose at 8:30. That second run felt good!

2 comments:

  1. Thanks for sharing the information on the Crossfit training...I've never heard of that. Obviously your coach is experienced and would not steer you wrong. Best of luck!!

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  2. Yes, my coach is experienced and knows exactly what he's doing. However, I take full responsibility for my own success ;)

    Good luck to you too Trevor!

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