Run/Row: Saturday, October 22, 2011

Run/Row: Saturday, October 22, 2011

MPHR Workout #168 (All Sports)
three rounds:
one-minute run time trial, all-out effort
-rest 1′-
one-minute run time trial, all-out effort
-rest 1′-
one-minute run time trial, all-out effort
-rest 1′-

  • This workout is scored by the distance traveled in meters for each interval
  • Deviate above or below the distance traveled in the first interval, and foul
  • Foul* =  two-minutes max burpee
*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

1 Comment

  1. caitlin | October 22, 2011 at 1:02 pm

    6:00am – 1 cup of coffee

    8:30am – 1 cup of coffee, 4 eggs, 1 apple

    1:00pm – cucumber tomato salad, 1 chicken kebab, ½ pint of chicken salad, ½ a short latte

    3:00pm – 1 piece of chocolate

    8:00pm – paleo chili, broccoli

    10:00pm 1 banana, ½ cup of fage

    Sleep: 9 hours
    CFWOD: 8am
    Water: 3 liters
    Mobility: physical therapy needled in the hips, but, and scar tissue on left leg


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