Congratulations to all Point Dume Sprint Triathlon racers for their excellent performance this past Saturday. The 11 weeks training program included 5 “triathlon team” group practices, an additional 5 sets of homework workouts to be done on their own, and (of course) as many group WODs at the Hut with our standard CrossFit programming. The result- an upbeat racing environment, fun along each part of the route, and smiles (and sprints) while the finish line. An added bonus on Saturday was the 5km run on the very hilly course around the Point Dume neighborhood. A cogent reminder that the general physical preparedness derived from CrossFit training gets us ready for not only the unknown and the unknowable… but also the known and the knowable! Finally… there was absolutely NO LSD* used in the training for this triathlon!
*LSD= long slow distance… which is standard protocol in triathlon training of all distances. We, however, stuck with short sprint intervals, hill repeats, and swimming/ocean skills and drills to be prepared for the challenge.
The Point Dume Sprint Triathlon group with Go Outside and Play 5k runners and spectators.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
800m run
22 KB swings (USA 24/18kg)
600m run
33 KB swings
400m run
44 KB swings
Post time and scaling to chalkboard/journals
Compare to September 26 2017
Tuesday’s 5pm Open Training Hour
