cardio respiratory endurance - CRE

our one "hurdle" in our 400m track here at OPT

Sprint Run 400 m for 9 sets; rest 2 min b/t each set exactly
The intervals are based on perceived effort, not time.
set 1,4 and 7 are at 70%
set 2,5 and 8 are at 85%
set 3,6 and 9 are at 100%

post times for all 9 sets to comments

post wod fuel - male:
above 12% - 30g prot/30g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone

21 comments:

  1. HixyApril 12, 2009 at 5:13 AM

    Time with percentage relative to each rounds 100 % effort in parenthesis:

    1: 1:33 (76 %)
    4: 1:34 (78 %)
    7: 1:34 (80 %)

    2: 1:25 (87 %)
    5: 1:26 (88 %)
    8: 1:32 (82 %)

    3: 1:15 (100 %)
    6: 1:17 (100 %)
    9: 1:18 (100 %)

    ReplyDelete
  2. LaurenApril 12, 2009 at 12:49 PM

    done at talis track with KSC

    pre-thoughts:
    70% ~1:30
    85% <1:25
    100% <1:20


    70%/85%/100%

    1:23/1:27/1:16
    1:26/1:25/1:15
    1:29/1:25/1:15

    took a bit to get right pacing.

    Happy Easter everyone!

    ReplyDelete
  3. MackApril 12, 2009 at 1:04 PM

    1:42 / 1:34 / 1:21
    1:49 / 1:37 / 1:24
    1:52 / 1:39 / 1:25

    Gentle breeze on final straight away at Glenmore track felt like a gentle tropical storm after the first few rds

    ReplyDelete
  4. GordApril 12, 2009 at 1:20 PM

    All 400m done on a 200m turn around

    1: 1:34
    4: 1:38
    7: 1:40

    2: 1:28
    5: 1:32
    8: 1:31

    3: 1:18
    6: 1:26
    9: 1:22

    ReplyDelete
  5. taniaApril 12, 2009 at 1:47 PM

    First outdoor run of the year for me, with the exception of jogging on the malecon in Mexico on vacation. Quite a bit colder in the Peg this morning (about 5 degrees C). Done on the street with no turnaround - amazing what that does for one's time...

    70%/85%/100%

    1:27/1:14/1:12
    1:29/1:16/1:14
    1:36/1:19/1:16

    Pacing was really hard. Overshot the 85% every time, but overall, very happy with these times.

    ReplyDelete
  6. bsoApril 12, 2009 at 2:16 PM

    I showed up to the gym to train today, but my head just wasn't in it. I'll be back for the next 3/1.

    Tania.... 1:12???? That's a big improvement. We should do a comparison on the good old "Run to Ozzy" stretch.

    ReplyDelete
  7. Geoff AucoinApril 12, 2009 at 2:23 PM

    Well even though I'm feeling better today I'm not going to risk going back to square one or, worse, injuring myself, so another day off for me. This is the exact type of WOD I dread missing because I really need work on running. D'OH!

    ReplyDelete
  8. DeeJayApril 12, 2009 at 2:36 PM

    runs on track. Quite windy here in Med Hat so it made the middle half of the run a bitch.

    1:42/1:34/1:24
    1:52/1:34/1:25
    1:42/1:33/1:18

    pretty happy with these times considering I'm not exactly a light weight

    ReplyDelete
  9. Optimum Performance TrainingApril 12, 2009 at 2:44 PM

    Done at OPT, ran to 200m to right and back in.
    70% - 1:26/1:26/1:26
    85% - 1:20/1:20/1:22
    100& - 1:13/1:13/1:15
    Last two efforst were off from the beginning. POSE felt good today, and calfs weren't too bad.

    ReplyDelete
  10. Brent MaierApril 12, 2009 at 2:47 PM

    Set 1 (70%):
    1) 1:30 (10mph @ 1.0% incline)
    4) 1:29 (10mph @ 1.5% incline)
    7) 1:29 (10mph @ 3.0% incline)

    Set 2 (80%):
    2) 1:23 (11mph @ 1.0% incline)
    5) 1:20 (11mph @ 1.5% incline)
    8) 1:21 (11mph @ 3.0% incline)

    Set 3 (100%):
    3) 1:14 (12mph @ 1.0% incline)
    6) 1:13 (12mph @ 1.5% incline)
    9) 1:14 (12mph @ 3.0% incline)

    I needed this WOD. Family still in town and eating is still out of wack until tomorrow morning. I planned on running this on a track without calculating times or looking at the watch on the runs BUT woke up to 3 inches of snow. So, it's treadmill time...

    I picked a perfect balance of speed and incline for this WOD. The incline of 3 on the last set at 12 mentally pushed me on the last round.

    ReplyDelete
  11. SweeneyApril 12, 2009 at 5:18 PM

    Ran on the bike bath in Arbour Lake. Measured distance with Garmin interval timer.

    100%/85%/70%

    1:29/1:25/1:21
    1:38/1:34/1:26
    1:38/1:32/1:25

    Runs need work. Lots and lots of work....

    ReplyDelete
  12. Sam EdwardsApril 12, 2009 at 7:02 PM

    1. 1:38
    4. 1:32
    7. 1:22

    2.1:37
    5.1:30
    8.1:20

    3. 1:39
    6.
    9.1:19

    ReplyDelete
  13. AnonymousApril 12, 2009 at 8:50 PM

    had no 400m track and refused to run on a treadmill....

    so I just ran at "percieved effort" as follows...

    1,4,7 ran for 1:30 at 70%
    2,5,8 ran for 1:25 at 85%
    3,6,9 ran for 1:20 at 100%

    ran right by the elbow river, it was awesome to be outside.

    ReplyDelete
  14. unitApril 13, 2009 at 2:12 AM

    Thunderstorms outside 2day, wasn't going 2 do this on the crummy treadmills at the gym or do any type of 100% 400 on the 160m pentagonal track they have... So I did crossfits wod from the other day...

    3 rounds
    500m row
    21 burpees
    400m run

    Time ~ 14:39

    (Rory it was def faster when u were here pushing me...)

    ~gm2

    ReplyDelete
  15. Geoff AucoinApril 13, 2009 at 7:35 AM

    If you want to see something messed up then watch Josh Everett's Isabel on the CF main site today. Wow.

    ReplyDelete
  16. Brent MaierApril 13, 2009 at 9:41 AM

    Impressive to say the least. It didn't look like his heartrate spiked until he dropped the 30th rep.

    I've never tried Isabel without a full squat. Looks like I need to get a power Isabel on the books at some point in the future.

    ReplyDelete
  17. Rory HanlinApril 13, 2009 at 10:46 AM

    Regrettably I didn't do this WOD. I was moving my house for 17 hours... Which is a WOD in itself.

    I'll be back for the next 3/1.

    ReplyDelete
  18. bsoApril 13, 2009 at 5:15 PM

    Coach and guys,

    Just found out that I get to play along at the CrossFit Regional Games Great Basin while I'm on vacation this weekend. I can't qualify through this event, but I'd like to put out my best effort.

    Any suggestions on what to do this week? I'm not looking to "peak", but I'd like to be in the best condition possible so I don't *totally* get my ass kicked.

    This'll be my first CrossFit competition.

    ReplyDelete
  19. bsoApril 13, 2009 at 5:16 PM

    Oh.... Coach and guys and ladies too.... not intentionally exclusive there :p

    ReplyDelete
  20. BernieApril 13, 2009 at 9:08 PM

    1. 1:38
    2. 1:25
    3. 1:16
    4. 1:35
    5. 1:23
    6. 1:17
    7. 1:43
    8. 1:22
    9. 1:15

    ReplyDelete
  21. Garage CrossfitterApril 30, 2009 at 4:15 PM

    70% 1:25 (opps)
    1:38
    1:37

    85% 1:24
    1:28
    1:28

    100% 1:22
    1:24
    1:24

    Disappointed with 100% efforts, running def needs some work since I have gained 15 lbs since last yrs games...

    ReplyDelete