Tuesday: Skill Training

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March 30, 2010 · Posted in WOD   · Comments (16)

teresa snatch

nelson
Want to get stronger to run longer and faster? Or just want to keep up with WODs that have 400M/800M (or longer) runs?
Besides weeks of distance or speed work and intervals, the absolute best way to improve your form as well as your anaerobic and aerobic conditioning is HILLS.
Come join the Ignite running club for some heart pounding hills this Saturday, April 3rd at 3pm. We’ll meet at Cool Beans Coffee shop on Kinderkamack Road in Oradell, across from the borough hall.  (Neil Booth)
  
WOD:
 
Skill Work:
  • Rope Climb x 3
  • Double Unders 25 x 3
  • Muscle Ups 2 x 5
Met-Con:
 
20 min amrap of:
  • 5 – Pull-ups
  • 7 – Double Kettlebell Burpee Deadlifts
  • 9 – Box Jumps (24/20)
Endurance WOD:

3+ Hours After  Anaerobic Strength & Conditioning WOD

Chose ONE of The Following Sports:

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)

Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries

Day 89 of the 100 Day Push-Up Challenge, only 3915 push-ups to buy in!!

 **NEW!! Monday – Friday. 10:15am Women Only Class.**
 
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 10 spots left.. Check out  http://whole9life.com/ for more info
 .. the price is $75

 

　　　　

Comments

16 Responses to “Tuesday: Skill Training”

  1. Kenia on March 30th, 2010 3:29 am

    Nice pic Teresa!!!

  2. Deb G on March 30th, 2010 4:04 am

    very cool pic. she definitely gets up on those toes!

  3. Randy on March 30th, 2010 7:29 am

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1119282/

  4. Johno on March 30th, 2010 11:17 am

    Randy,,,,After reading that article, I can’t quite tell if you enjoyed it because it will help with your lower back pain, or if you are interested in a way to prevent bugs from biting your penis.

  5. Randy on March 30th, 2010 12:40 pm

    Very funny John. Theresa awesome triple extension. Vic: just finished watching the vids. Great job. Did anyone think Vic’s judge looked familiar? It looks like crossfit ignite has a stalker.

  6. Brad on March 30th, 2010 5:50 pm

    WTG Theresa!

    Who’s going to be there tonight at 6pm? I had to miss Monday and am looking forward to a good workout.

  7. Neil on March 30th, 2010 6:05 pm

    Made the 6am class today, Brad…and, yeah, it’s a good one…

  8. Brad on March 30th, 2010 6:23 pm

    Yea, wondering how the Double Kettlebell Burpee Deadlifts were… :-) lol. Looks fun. *cough*

  9. George on March 30th, 2010 7:39 pm

    Brad go at 7:00pm I don’t want to be one on one with Steve

  10. Deb G on March 30th, 2010 7:42 pm

    when I was done, I had to go outside and gag a few times. Lots of fun!

  11. Brad on March 30th, 2010 7:57 pm

    Oh C’mon, one on one with Steve is the best!!!! You are almost 90% sure to yack some chucks after a workout!

    Deb G, I hope you feel better! lol. :-)

  12. Kenia on March 30th, 2010 8:15 pm

    I will be there at 6 today Brad!!! Sinister Sixer for life!!!!

  13. Brad on March 30th, 2010 8:46 pm

    Nice! *high-5’s all around*

  14. lucy on March 30th, 2010 9:26 pm

    Again can’t make it…UGGGGHHHHH.

  15. Marc M. on March 31st, 2010 1:26 am

    OK so I was pretty cooked after the WOD today, but decided to try the Endurance WOD too, on the C2 since the river was flooded:

    1K @ 3:24.8
    2 mins rest
    1K @ 3:26.1
    2 mins rest
    1.2K@ 4:21.7
    2 mins rest
    1.2K@ 4:18.4

  16. Vasti on March 31st, 2010 1:53 am

    awesome tonight…

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