120306

D Short Intervals
Day 2 Week 9

ENDURANCE WOD:
C2 Row (TUE): 10-12 x 250m, rest 2:00, deviate no more than 2-3 seconds

08:02.4 2500m 30spm 01:36.4/500m

00:46.7 250 32 01:33.4
00:47.0 250 32 01:34.0
00:47.3 250 32 01:34.6
00:47.9 250 30 01:35.8
00:48.3 250 31 01:36.6
00:48.2 250 31 01:36.4
00:49.3 250 30 01:38.6
00:49.4 250 29 01:38.8
00:48.8 250 30 01:37.6
00:49.6 250 30 01:39.2

Rest 10 minutes then:
WOD #62
For Time:
400m Walking Lunge

Time: 13:15 (356 steps, broke into sets of 20 steps). Felt good about the time considering how crippled I was by my best effort. We'll see how I feel in a couple days.

110725: 11:32, 348 steps.
110215: 14:20
100826: 15:02

Source: CrossFit Durham Travel WODs
10, 31, 18, 73, 44, 65, 55, 34, 62, 8, 68, 52, 4, 17, 28, 66, 71, 74, 46, 51, 50, 32, 56, 5, 59, 14, 64, 25, 9, 6, 48, 33, 61, 12, 58, 47, 37, 3, 53, 36, 39, 13, 69, 38, 2, 27, 63, 16, 35, 70, 49, 26, 30, 24, 11, 21, 7, 1, 23, 67, 75, 15, 41, 22, 20, 19, 43, 42, 54, 72, 45, 57, 40, 29, 60


Warm-up 5 minute row: 1270m, 1:58.1/500m
Cool-down 5 minute row: 1048m, 2:23.1/500m