Tuesday, July 20, 2010

Crossfit Endurance WOD review 7/20/2010

Today I did the Crossfit Endurance WOD as prescribed.

One Minute Ladder:

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


Timing this workout can be difficult, especially in the later intervals when the mind gets a little fuzzy. I programmed the workout into my Garmin Forerunner, and it worked beautifully. It even features a 5-second countdown timer as each interval is about to end.

The recommended warm-up is an 800m easy jog followed by a few short sprints to prepare the legs for hard running.

This workout definitely got harder as the rest periods got shorter. But I was surprised to find that my distance covered on the run intervals was consistently 0.18 miles. My average run pace was around 5:30/mile. I think I was being conservative, but I won’t know until I try it next time.

The total workout was 2.35 miles, just over 16 minutes. 1.8 miles of hard running.

Give it a shot sometime, and let me know what you think.

Run hard out there...


mkirk said...

Neal, thanks for posting this painful workout. I will have to give it a try. Do you do this during lunch/heat of the day?!?

Neal Jamison said...

Hey Matt! What's up man? I did this workout after work. It was probably in the 90s here. Definitely a good sweat. Let me know what you think once you give it a shot.