Congrats to Peter, Faith and Dan for completing the 30th running of the Malibu Triathlon’s classic distance on Sunday. Rich was there assisting an adaptive athlete- way to go man! On Saturday Andy and Chad formed the bike-run duo of a relay team… Of which Chad was the last minute fill-in for another person who went lame a few days ago. BTW- this was Chad’s first 10km road race run and he did in well under an hour. Nanette, who we already know is accomplished on a bike- raced the cycling portion of Sunday’s race as well. Once again, we KNOW through experience that constantly varied, functional movement executed at high intensity elicits a training response that is broad, general and inclusive enough to not just get you THROUGH a triathlon… but allows you to get all over a triathlon!
Today’s WOD is a relatively unknown/obscure benchmark “Girl WOD”— even though it has shown up on the main page 11 times, most recently on 150903. It is a strength-endurance workout where max load is the goal… NOT max time. The three sets of work could, technically, take you as long as you like. But then again, holding that load for more than you need for each set of reps could get overwhelming. Which is why I want to mention the mental-toughness that this WOD is going to summon from each of you.
Monday’s WOD at 6, 7, 9am, and again at 4 and 6pm.
5pm CrossFit Total training session
Clean and jerk 15*12*9 reps
Post load (and number of breaks- goal is NONE!) to chalkboard/journals
Touch and go at floor only. Even a re-grip off the floor is a foul. Active breaks in the front rack, hip crease, overhead are all allowed and necessary. No dropping from overhead- except for the VERY FINAL rep of each set. Use same load for each set. *Rest as needed between sets.