Tri Folk and anyone else interested in mixing up their usual CrossFit training a bit will meet at the gym at 9:30. BRING A WATCH! We will get in a good warm up in the gym and then hop on the bikes and head out East Line Street. Go as far as you can in 10 minutes and then turn around and try to get back to the gym as fast or faster than on the way out. When you arrive back at the gym, quickly transition to a 1.5 mile run for time... BRING A WATCH!
We'll see how you are feeling tomorrow morning and devise something to suit the day!
Check out this article by a first time 50K'er and how he used CrossFit to meet his goal...
Ultramarathon Training and CrossFit 206
21-15-9 reps of:
225 pound Deadlift
30 minutes in the pool for Tri-Folk
For those with the necessary strength to pull off 45 handstand push ups and deadlifts at these weights, this is a great test of your "CrossFitness." We've programmed this one many times before, but it's been a while since I've noticed it pop up. Let's take the opportunity to play around with the movements a little bit and have everyone work on learning or achieving something new. During the warm up we'll play around with getting inverted and pressing our bodyweight through various positions. Have you ever considered a handstand or handstand push ups on the rings??? For deadlift variations, check out these freaky ass dudes!!! Then for the actual "Diane," we'll find a way to scale the workout (either up or down) so that we all work for 10 minutes or less and get sufficiently worked.
AND if your hamstrings and butt are completely wrecked from the hard sprints, plan on skipping the deadlifts entirely and getting some quality upper body work in...
Bone broth? Anyone ever try this? It's the first I've ever heard of it...
A lot of you have mentioned wanting t-shirts and other CFB clothing and we are getting closer to being ready to get it going. We have been working on putting together a new logo since over the years we found that we just weren't completely satisfied with our original overhead squat design. Not that we don't like the original logo, but we knew that at some point down the line we might want something a little sharper. Hope you like it!!!
Ten rounds, each for time of:
100 meter Sprint
Rest 90-120 seconds
Tri Folk hit the road on the bike, this time for a "fast" 35 minute effort.
From our fearless Tri Leader, Pam Hennarty:
Most of us can leave from our house and get out on a solid ride route. Here are some ideas of where you can go:
-Taking Hwy 6 to Laws and back is about 35 minutes with a nice little hill on the way back.
-Sunland out toward the dump toward Wilkerson to the Brown's compound and beyond provides a nice ride with the ability to add hills.
-Riding up Chipmunk Canyon has a great climb on the way out and a fun downhill on the way back.
-Take Line Street in either direction. Heading east you can take Poleta to Laws to Hwy 6 back to town for a good loop. Or head west and ride up toward the college and beyond or head out toward Millpond.
Get out there and pedal away!