CrossFit East Bay WOD @ Clark Kerr Track 091117
3x800M/4x200M
615PM - Note time!!
Track WOD with Boss Arce AKA Princess Raindrop, rain or shine!
800 Meters x 3
200 Meters x 4
Please bring a jump rope and watch with a timer if you have it.
Post splits to comments.
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3x800M/4x200M.
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Since Boss hasn't posted yet...
800x3, 4 min rest between: 2:44-2:49-2:57
200x4, 4 min(??) rest between: 0:42-0:40-DNF (knee)
I was totally, completely worked yesterday. I should have taken another rest day to recover from my run on Sunday, apparently sudden increases in running volume are hard on your joints. I ate dinner and collapsed into bed afterward. That said, we had a good crew in spite of the light rain.
We did a substantial warm up due to the cold weather. It was a combination of heat building and agility and skill work.
Warm up:
800m with stairs
10 squats against a wall
50 air squats
50 push ups
2 round stair hops
200m high knee jog
200m butt kick jog
800-800-800-200-200-200-200
No one did full volume so the posted times will reflect this.
Brandon: 2:43-2:49-2:56-:40
Doron:2:47-2:55-2:57-:30
Dave:2:54-2:48-2:49-:29-:30
Allen: 2:56-:34-:36
Raphael: 2:59-3:29-:32-:34-:31
Raph had trouble with his New Balance trainers on the track so he ditched the shoes and, with some technique advice from Doron and myself, went barefoot for the last 800 and the 200s. The 800 was actually a 400 and the barefoot 200s were an impressive improvement.
Well done everyone, thanks for braving the drizzle and coming out. Rain running is fun.
Xoxo,
Boss Arce
Thanks Ynez!!