Cool runnings

Any WOD with timed rest intervals is rough. Today’s WOD is an exceedingly difficult way to run 4K. The lesson (the same as with today’s heavy Tabata) is pacing. You want to learn how you quickly you recover from various intensity efforts. The goal is to minimize your total time. If you go out too fast early, you will pay thereafter. Taking 15 seconds off your first mile run could increase the sum of your subsequent run times by more than a minute.
Look at Karianne Dickson’s times posted on crossfit.com (6:08, 4:30, 2:58, 1:20). All the runs are impressive, but what is more impressive is that her pace steadily increased (1:32, 1:30, 1:29, 1:20) per 400. There is a reason she took first place at last year’s NY-NJ Sectionals.
Do yourself and your fellow Black Box members a favor. Post your times and a brief summary of your experience to comments.

RX’D
1600 meters-7:38
1200 meters-3:21
800 meters-2:18
400 meters- 1:12
I usually feel that I am out of breath during timed rest running WOD.
During today WOD I didn’t feel tired at all and that made the the running easier for me today.

Did this up 2nd Ave.
10:01, 8:59 (LOL), 4:56, 2:26.
Pro tip: Lying on the ground brings your heart rate down but makes non-Crossfitters think you’re dying.

There are no changes to this week’s schedule. Sounds like we may have something wrong in MB.

Morning schedule on MindBody is updated. Over the next few days I will be doing some changes. If you preregistered for a class and I delete the class from the schedule, expect to receive an email saying your were early canceled. Please disregard this… Also, keep in mind that some classes may disappear for a few hours. The current schedule is staying the same so show up for WOD classes at their normal times. Thanks and sorry for any confusion!

about to head to central park to do this wod… just wanted to let everyone know if you “like” seamless web on facebook you get a coupon code for 25% off your order (of something hopefully paleo)… today only

last workout @ CFPC until I move home in 3 weeks. Today’s WOD was yesterday’s mainsite “Heavy Tabata” as Allison called it.
ring rows: 8
35# squats: 10
ring dips w/very loose small red band: 3
115# deads: 6
total: 27

great lawn oval = really eerie after dark… anyway, random website had oval at 880 meters… mapmyrun showed it pretty much at 800 meters so i just treated it as 800 meters… finding a midpoint to mark 400 meters was a guess… maybe ill go back on the weekend to pace it out or find some markers.
as for strategy, i just went for the “tolerable discomfort” and tried to maintain a pace that way. my splits for the shorter total distances were always faster than the splits for the longer total distances (barely). i think that is what hari was suggesting was a good metric for performance. running sucks
1600m 6:10 (1:29, 1:34, 1:34, 1:33)
1200m 4:19 (1:24, 1:28, 1:27)
800m 2:38 (1:15, 1:23)
400m 1:13

At the East River Park track:
5:50, 4:30, 2:55, 1:21 = 20:36
Didn’t sprint out the last 100-200m like I usually would because of such short timed rests, but other than that went all out pretty much. I haven’t run in a couple of months, and I can definitely feel it although my times haven’t decreased that much.
Then:
Work up to 205 lb. squat clean
Finisher:
15-10-5 Power Clean (135)
5-10-15 HSPU
@ about 70% intensity in 6:26
Looking at tomorrow’s WOD, it looks like I picked the wrong day to do multiple workouts…oh well.

congrats cathy!
worked up to 5x 185# backsquat, hip felt sore today
worked up to 3×5 of 120# shoulder press, felt really good, will go heavier next time
then some crazy football workout with mike k
and 140 double unders in 2 minutes… laura and matt d i would have totally beaten you if my forearms weren’t smoked from football – had to stop at least four times from fatigue RAR

Congrats! Cathy, you’re awesome.

Congrats Cathy!