CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 01-06-2007, 01:57 AM   #1
Eric Nichols
Member Eric Nichols is offline
 
Profile:
Join Date: Sep 2006
Location: Santa Rosa  CA
Posts: 22
I have been fortunate to work with some very talented athletes and coaches and picked these workouts up along the way. For those interested in variations on the standard 400 M or 800 M repeats.

Workout #1 - (The Breakdown)
split the intervals with no longer than a 1:15 rest, these should be run all out. For example if your fastest 400 is 70 seconds, this should be run close to that fast, maybe 71 or 72.
The 300 would be 51 or 52 and the 200 is all about hanging on.
400 M
300 M
200 M

Recover, and for the brave
4 x 200 M
Run these all out, couple minute recovery between.
If this workout is done at the right intensity pukie will make an appearance.

Workout #2
All intervals should be maximum effort. The 1/4 mile split on the 600 should be just above your PR for that distance. Recovery 3-4 minutes.
1 x 600 M
4 x 200 M

Workout #3
All intervals should be at maximum effort.
Recovery 3-4 minutes
4 x 300 M

  Reply With Quote
Old 01-06-2007, 02:16 AM   #2
Jason Lopez-Ota
Member Jason Lopez-Ota is offline
 
Profile:
Join Date: Jun 2006
Location: Honolulu  Hawaii
Posts: 1,528
Thanks a lot. I'll try these out sometime.
  Reply With Quote
Old 01-06-2007, 02:18 AM   #3
Jason Lopez-Ota
Member Jason Lopez-Ota is offline
 
Profile:
Join Date: Jun 2006
Location: Honolulu  Hawaii
Posts: 1,528
By the way I love it when people post these kinds of awesome workouts. It helps work the weaker areas. You da man!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Comments on "From load, distance, and time we calculate work, and work-capacity/intensity/power" Eric Cimrhanzel Fitness 17 11-19-2006 12:56 PM
Barbell Quality Rod Gates Equipment 5 07-15-2006 07:45 AM
Sit up quality and performance? Aaron Markovich Exercises 4 03-25-2006 05:22 PM
Quality of a Hampton bar Neal Dickey Equipment 1 09-26-2005 06:39 PM
Opinions on quality Roy Taylor Equipment 4 11-01-2004 08:49 AM


All times are GMT -7. The time now is 08:51 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.