This coming Saturday we are hosting our own 5km run for time at 8:45am. We want to announce this to you so that you know exactly what you are getting into before you come and to ENCOURAGE all of you to get in here to the Hut and do it. We have our own sanctioned 5km course… most of you have never experienced it. SO come! Those of you not on the running these days can substitute a 5km row for time… it is also a valuable training workout.
For those of you interested in doing the CrossFit Malibu Triathlon Training Program- which begins in early September- this would be a GREAT way to get a baseline 5km time. Anyone who has run this distance in the past should consider coming on Saturday to see how well your CrossFit training has kept you in shape for this kind of distance… even though you rarely run anything longer than 800m! Finally, for those of you who need even MORE motivation to get here on Saturday morning for some running… you CAN scale the workout to this: 30 minute run for max distance. I can guarantee that you won’t have to run any more than 30 minutes for this workout : ) We will start a list on the chalkboard to inspire you to come join those who sign up!
Wednesday 7, 9, 10am, 4, 5pm WODs.
Noon Open Training Hour, 6pm Oly Strength
DB Strength complex NOT for time
Five rounds for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 2@45, 3@50kg (PR from 4 @45,1@50kg)
April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
2 rounds each for time of 1000m row
rest as needed between sets
Post both times to chalkboard/journals