110124

Monday, 1.24.11: 10xIntervals 5x Rest

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post Times/Speeds/Watts To Comments.

Got confused here with the 5x1:00 workout from a few days back, only did five rounds of this one instead of 10, which was all I had time for anyway since I did this back to back with the S&C workout. I wrote down the 5x1:00 workout and did this one instead. Mental fail, but still a great workout.

C2:
1. 0:48.2, 1:36.4/500m
2. 0:46.1, 1:32.2/500m
3. 0:48.2, 1:36.4/500m
4. 0:49.5, 1:39.0/500m
5. 0:49.0, 1:38.0/500m
Total: 4:01.1, 1:36.4/500