On Mondays, I do both the Crossfit WOD, and Endurance work. I like to use the workouts listed on the Crossfit Endurance website, but don't follow the days when they are posted.
Crossfit WOD:
5 Rounds for time of:
30 Double-Unders
25 Sit-ups
20 Sumo Deadlift High Pulls #45
16:51
Note: DUs took too long. I did one single between every DU. Cant string together yet. SDHPs were heavier than expected but I am trying to do as many of the WODs as prescribed. So, I was a little slower but doing the heavier weight will help me in the long run, I hope.
Endurance:
For my endurance work, I wanted to do more of a tabata type run but have done too many tabata's lately (20:10x8). A variance on this is one that was posted on CFE a few months ago and which I did in December. It is 30:30x15 (30 seconds on, 30 seconds off x 15 rounds). I thought I could compare today's CFE with the last one but apparently I did this CFE on the same loop - but in the opposite direction. Ugh.
Results (best/worst): 14th lap 5:53 pace, 10.2 speed, and .08 distance. Worst was (of course) my 1st lap which was 8:40 pace, 6.9 speed and .06 distance.
Extra:
Core: I also worked on my core today which I really need to be more diligent about. I did only 5, 1 minute front planks, 5, 1 minute right sided planks, and 5 1 minute left sided planks. No breaking of time which was really hard. My goad was 10 front planks, but was completely exhausted after 5! I also attempted the rocking cradle which I am still amazed that I cannot do! Jump: 250 single jump rope jumps on each foot.
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