Totally Prepared

26 Aug

8-26-2010

CrossFit Total tomorrow and/or Saturday

A. Hang Power Snatch: 8 x 1; 70% effort max. Rest as needed, keep technique crisp.
B. Airdyne 30 units @ 110% x 4; rest ~ 4 min b/t intervals.
- 110% means “turn it up to 11″. If you are not feeling tummy tumbles, you didn’t go 110%, you didn’t see Jesus as it were.

C. Spend the remaining time foam rolling and doing stretching/mobility on your problem areas. Prepare for CFT tomorrow.

Aaron in the hay day, on a 10-day bike tour of Alaska, will be “diversifying” his training after this conclusion of the bike season.

9 Responses to “Totally Prepared”

  1. J 26 August 10 at 11:52 am #

    Have we really been using the same chalk bucket for three years?

  2. Mindy 26 August 10 at 12:45 pm #

    J: comments from you are only accepted in the form of a Haiku. Please try again.

  3. Stephanie Speros 26 August 10 at 12:45 pm #

    Aaron, you enjoyed to travel with your bike to Alaska. That’s long way.

  4. Chris 26 August 10 at 1:14 pm #

    More speed metal please.

    http://well.blogs.nytimes.com/2010/08/25/phys-ed-does-music-make-you-exercise-harder/

  5. Amy G 26 August 10 at 3:48 pm #

    Thank you Chris. I couldn’t agree more.

  6. Kristi 26 August 10 at 4:40 pm #

    From Crossfit Lindy:

    3 rounds for time of:
    250 Meter Row
    8 Power Cleans @95, 65
    8 Ring Dips

    6:03

  7. Chris Schep 26 August 10 at 4:46 pm #

    three years, the bucket.
    from which chalk flows freely, yes.
    the same it remains?

  8. Eric Winn 26 August 10 at 5:18 pm #

    Sadly, no Crossfit Total for me…move some iron ladies and gentlemen…

    From Crossfit Jackson Hole (which is really the 5×10 “fitness center” in my hotel)

    21-18-15-12-9-6-3 push-ups (games std.)
    21-18-15-12-9-6-3 squats
    21-18-15-12-9-6-3 plank DB rows – 40#
    21-18-15-12-9-6-3 sit-ups (anchored)

    11:02

    Also, a giant wild moose walked across the 10th tee box of the golf course I played today, right as I was about to tee off.

  9. Jason 27 August 10 at 9:59 am #

    Perhaps Eric and I can make up CF Total next week? I’ve decided not to do it a few hours before starting Hood to Coast. Good luck to anyone else running!

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