Elizabeth ran away

Saturday 111112

Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters

Same load for all three clean sets.

Post load (pounds), time (seconds), and score (pounds/second) to comments.

CFNYCer Erica G. on her recent visit to CrossFit Invictus:


* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

A.
Snatch practice

B. “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 110425.

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    18:38 w/115#, 5175 total # / 1118 seconds = 4.63#/second
    My math was a little off when I submitted my score in class. Was in a little haze.

  • The_Lisa

    19:36 with 52#, score 22.6.
    Loved the extensive mobility work before the WOD.

  • Steve Slo

    23:01 at #95 = 14.53
    Great WOD. Kept it slow and unbroken on the 800m runs. I think I need to start incorporating sprint work into my routine… That’s how one develops speed, right?

    • The_Lisa

      That is correct, Steve. Come run with NYC Endurance :)

    • Anonymous

      Yeah Steve…get a couple of Wednesdays in with Lisa and your running skill and efficiency will go through the roof!

  • Jim S

    23:22 at 95#. 14:75 Sub’d row for run, which was miserable, but I think it saved me some time.

  • Asegal04

    Total time was 18:16 / 85 = 12.8

    3.49 lbs per second

  • Jay

    19:40 @ 115#. 5175/1180=4.4 pounds/second

  • Jeff B.

    20:26 @ 115# = 10.43