Thursday 091022 WOD

Alan Thesenvitz, "pegado al muelle" de Innercon, compitió en su primer Triatlón Sprint de su vida el fin pasado. Terminó 49 y 2do en su grupo de edad. Alan ha estado entrenando sólamente con CrossFit y CrossFit Endurance. Felicidades Alan. Alan Thesenvitz," Closest to the dock" from Innericon, Competed in his first sprint triathlon ever this weekend. He placed 49th overall and 2nd in his age group. Alan has been training only CrossFit and CrossFit Endurance. Congrats Alan.

Sabían que venía...

You knew it was coming...

WOD

200m run/corrida

max pull-ups

400m run/corrida

max sit-ups

400m run/corrida

max planks

200m run/corrida

max squats

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ENDURANCE TRAINING

4-6x Repeats
3+ horas antes ó después de tu WOD

3+ Hours before or after CrossFit WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of The Following Sports:
Swim/Nadar: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run/Correr: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated/ si desaceleras más de lo indicado
FOUL: 3 minutos de squat isométrico...En la posición de abajo, más abajo de PARALELO! Si tienes que levantarte, detén el cronómetro y sigue cuando bajes de nuevo.

3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.