Running Drills, Rowing, and 14.4 Announcement!

20140321-142336.jpgDo not judge yourself or others by the actions observed under normal circumstances. Human beings tend to show their true colors under stress or when the going gets tough. As in most of my motivational postings this is true in training and in life. How will you react going for that PR, in the middle of Fran, or when chasing down the leader in the last few miles of an Ironman? How about when dealing with family or work issues? Remember that those that are successful, the true winners in life know when to suck it up. They always tend to peak at the right time and are able to fight through that fire and rise above!

D-S-P

__________

CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-Up: Stretching with PVC, 25 jumping jacks x 3, leg swings left/right, standing to bent over hamstring stretch left/right, ankle rotations left/right.

CF Endurance 6-Week Running Drill Program Week 1 Day 1

  • Drills – Ball of foot hops with forward lean 3 x 3, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :30s @96 cadence, drill of choice, 2:00 @ 91 cadence.

Rowing: 2K with 4:00 rest until form/pace dissipates.

  • Completed 2 iterations.

Rowing has been taking the place of swimming as of late because I have a couple of tattoos that are still healing which doesn’t mix well with chlorinated water. So I’m looking at this long interval row and realized (with much shame) that 2000m would be the furthest I’ve ever rowed in an interval. Being in uncharted waters and not knowing how hard to go i set the damper at 8 and started off at a pace that i thought would equal an 85% effort sustainable for 2K. These iterations turned out to be more difficult than anticipated. That coupled with the fact that I had a rough upper body week led me to cut the workout after only two iterations. In addition, I have never had formal row training and my form is a mess. I do not want to spend too much time on the C2 engraining bad habits! I need to take the rowing certification or at least have a coach give me a lesson or two on proper form and mechanics.

AFTERNOON SESSION

REST, RECOVERY, and 14.4 ANNOUNCEMENT. I’LL BE THERE IN PERSON! LOOK FOR A MORE COMPREHENSIVE WRITE UP SOON!

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