Mayhem Daily Wod – 181228

Monday 231211

Monday 231211

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile

Post time to comments.

Goal: 20 minutes of work.

Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

Scaling:

Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters

Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters

To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
View the CrossFit map

Mayhem Daily Wod – 190820

StrengthBack Rack Lunge (5×10)Every 2 mins at a moderate weight MetconFor Time:500m Ski21 Burpee Pull Ups500m Ski15 Burpee Pull Ups500m Ski9 Burpee Pull Ups
Strength
Back Rack Lunge (5x10)
Every 2 mins at a moderate weight

Metcon
For Time:
500m Ski
21 Burpee Pull Ups
500m Ski
15 Burpee Pull Ups
500m Ski
9 Burpee Pull Ups

Mayhem Daily Wod – 190320

StrengthDeadlift (5×5 @77.5%)Every 2 mins MetconFor Time10 Thruster (115/75)500m row10 Thruster (115/75)500m row10 Thruster (115/75)Rest 5:0010 Muscle Up500m row10 Muscle Up500m row10 Muscle Up
Strength
Deadlift (5x5 @77.5%)
Every 2 mins

Metcon
For Time
10 Thruster (115/75)
500m row
10 Thruster (115/75)
500m row
10 Thruster (115/75)
Rest 5:00
10 Muscle Up
500m row
10 Muscle Up
500m row
10 Muscle Up

Mayhem Daily Wod – 200303

For Time30/24 Cal. Ski30 Push Ups100ft Sand Bag Carry (150/100)27/21 Cal. Ski27 Push Ups100ft Sand Bag Carry (150/100)24/18 Cal. Ski24 Push Ups100ft Sand Bag Carry (150/100)21/15 Cal. Ski21 Push Ups100ft Sand Bag Carry (150/100)18/12 Cal. Ski18 Push Ups100ft SBC
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC