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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
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Monday 231120

Monday 231120

5 rounds, each for time, of:
400-meter run
Rest 2 minutes

Post your fastest and slowest time to comments.

Scaling:
Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete. Reduce the distance to achieve the intended stimulus.

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes

Movement resources:
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Tuesday 231128

Tuesday 231128

5 rounds for time:
400-meter run
10 thrusters

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.

Intermediate option:
5 rounds for time:
400-meter run
10 thrusters

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time:
200-meter run
10 thrusters

♀ 35 lb
♂ 45 lb

Movement resources:
The Thruster
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

Saturday 240203

Saturday 240203

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

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