For those athletes who have completed all six weeks and 15 sessions of running practice, endurance workouts begin this week. If you have not yet accomplished the prescribed skill development in its entirety, you may not begin endurance workouts until doing so. Once completed you will begin with “Workout #1” below.
Prior to beginning the first endurance workout, please (re-)familiarize yourself with the following points from our FAQs section.
- How should I plan my week?
- What is the official CrossFit Endurance warm-up?
- What is the Rate of Perceived Exertion (RPE) scale?
- What do the different abbreviations mean? Is there a workout legend?
- What about training frequency, rest and recovery?
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MPHR Workout #1
for time:
one-mile run time trial, all-out effort
- Rest two minutes, then
each for time:
2x 400m run, holding time trial pace for each 400m
- Rest one minute between repeats
- Deviate slower than the time trial pace and foul
- Foul* = one-minute isometric squat hold below “parallel” position
MPHR Workout #2
each for time:
4x 200m run + 2x 400m run
- Rest 90 seconds between 200m repeats and two minutes between 400m repeats
- Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
- Foul* = max pushup; rest two minutes before completing
MPHR Workout #3
for time:
5k run time trial, all-out effort
Post all dates, scores and completed fouls to comments.
7/5/10 – Workout #1: 6:03, 1:23, 1:28
7/5/10 – Workout #1: 6:38, 1:30, 1:31
7/8/10 – Workout #2: 35.0, 36.8, 35.4, 34.1, 1:23.7, 1:21.9
Workout #1: 5:48; 1:23; 1:24
Does anybody know of a 5k course in DC?
Workout No. 1: 6:27, 1:29, 1:31
Workout #2: 40, 39, 39, 38, 1:27, 1:26
Workout No. 2: 36, 38, 40, 42, 1:46, 1:41
Workout No. 2: 32; 33; 34; 34; 1:10; 1:13
Workout No. 3: I should have joined K-Lo for a run at Potomac Park, but didn’t get up in time. I ended up running down Rock Creek Park, but there was an issue with the running trail once I got to memorial bridge. This is all a long way of saying that I ended up not being able to get to the 5K spot. Instead, I ran for 27 minutes and figured that was approximately the same-ish.
7/11/10 – Workout 3: 27:36
Workout #3: 25:32
Workout #1 n #2: July 8 and 9: result forget to write it down
Workout #3: July 11: 26:41
7/10/10 – Workout #1: 5:32, 1:19, 1:20
7/11/10 – Workout #2: 30.0, 31.0, 30.6, 31.2, 1:09, 1:11
work out #1: 5:46, 1:19, 1:29
workout #1:
7/21/2010
Jen: 7:50; 1:39; 1:52
Sean: 9:41; 2:00; 2:08
workout #2:
7/26/2010
Jen: 0:41; 0:39; 0:39; 0:40; 1:43; 1:44
Sean: 0:41; 0:40; 0:40; 0:39; 1:54; 1:52
workout #3:
8/9/2010
Jen/Sean: ~ 35 minutes
1st 5k 27:29 2nd 5k 28:54
workout #1: July 30, 2010
1 mile – 8:24
2 x 400m – 2:04, 1:54
workout #2: August 2, 2010
4 x 200m – 46, 45, 41, 42
2 x 400m – 1:58, 1:52
workout #3: August 30, 2010
5k – 29:08