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M+CFE: 4 x 2mile repeats

Posted on: Thursday August 20, 2009

M+
Bike

Workout
4 x 2 miles @ best possible pace.
Don’t slow more than 5sec. Foul = 3:00 isometric squat.
2min recoveries.

Results
1: 8:34
2: 8:41
3: 8:39
4: 8:15
Split details

End

Notes
Hard to know exactly how to pace early on. It’s easy to look at the notation for these workouts and think they’ll be very quick, and they are compared to a lot of CF WODs, but they aren’t something you can just do before going to bed (duh!). Looking negligibly easy on paper but being truthfull painful could be the reason these got procrastinated into not happening for so long.

An interesting note on on tempo and an explanation for the last effort: First three intervals are “best steady pace”. The last one is with cadence paced to music. More hurty, but actually better psychologically. Check the cadence/speed graph below the player. 2 x Well It’s True That We Love One Another; the kick up at the end is Black Math. Thanks Jack. ;)

Food

  • Oats w/WPI, blueberries, apple, almonds [4/5/8]
  • Coffee
  • Dark chocolate muffin [0/3/1]
  • Lamb souvalaki [3/4/4]
  • Coffee
  • Two apples, almonds [0/4/6]
  • Lamb shanks w veggies + almonds [4/3/6]
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1 Response to "M+CFE: 4 x 2mile repeats"

[…] Split details Last time: August 20 2009 […]

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August 2009
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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