CrossFit Challenge

Ten more weeks… Yep, for those of you who will be joining us in the starting corrals for the 2010 Chicago Marathon we have 10 weeks of training left. Seems like a lot doesn’t it? Maybe for some of us it doesn’t, but trust your training and you will be ready for the 26.2 miles of fun. Last week we didn’t post anything regarding our training and…we didn’t do much. After the El Scorcho we have been taking it easy with Lee’s Achilles Tendinitis. This week we are back but we will be monitoring the Achilles very closely.

This week we will be completing five CrossFit workouts and three running workouts. We are going to revisit some of our Week 1 workouts and see how we’ve progressed. Next week we’ll hit the Yasso 800s again to see if we can’t get 6 completed. We are still loving our CrossFit Endurance training. We have seen great results so far and are going to continue to focus on quality workouts.

*We will be putting on some additional miles throughout the week. These runs are always done at a very easy pace and we will not be tracking the mileage for those.

We have included our workouts below. Most of our paces are calculated for a 4:10 marathon time from the McMillan Running Calculator.

Monday: Cindy WOD – 20 minute AMRAP (as many rounds as possible) of 5 Pull-ups, 10 Push-ups, 15 Squats

Tuesday: 3x (200m + 400m + 600m) Rest the exact time it takes you to complete each interval in each set. i.e. 200m run in 45 sec, rest 45 sec, 400m run, rest 400m run time, etc. (morning) Box Back Squat 3 x 3 @ 85% (180sec rest), Rest 5 min, Sumo Deadlift 5 x 3 @ 85% (180sec rest) (evening)

Wednesday: Rest Day

Thursday: 5k tempo run (morning) “JT” - 21-15-9 - Handstand push ups, Push ups, Ring Dips - Rest 5min - Bottom to Bottom Tabata Squats - 4 x 20sec on, 10sec hold bottom position of squat. (evening)

Friday: 3 Rounds For Time Of : 15 KB Swings @ 1.5/1 pood, 15 Ring Rows, 15 Power Snatch @ 95/65, 15 Toes to Bar

Saturday: 8 x 200m. Hold each 200m within 2-3 sec. Rest 90 seconds between intervals.

Sunday: 5 Thrusters on the min @ 135lbs…  Continue on the minute until you fail, or reach 10 min, Rest 10 min, 100 push ups for time

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