Photo Cred: Sevan Matossian, CrossFit
Chris is at it again. This week’s programming is a direct cut and paste from an email he shared with Camille earlier this year as she prepped to become the 2014 Fittest Woman on Earth.
NC Lab. Week 49. Saturday.
We are on week 7 of our progression.
Hit the #2 track workout only when you are fresh and when you don’t have any heavy leg work later in that same day. I want to make sure your legs have time to recover. The intensity of the 300s is going to make you sore.
#1 has the same pacing as your 400s from last week. That opening 800m interval is going to make that 400 very difficult. However, you must think “active recovery” once you get to the 300 and 200s because this tempo will be the same for these “short” intervals.
Track Workout #1
3 rounds: (800m, 400m, 300m, 200m) 60sec between efforts.
5min rest between rounds
800m pace range: 3:20-3:22
400m pace range: 1:40-1:41
300m pace : 75sec
200m pace: 50sec
100m pace (every interval): 25sec.
Track Workout Details
Run 800, rest 60sec, run 400m, rest 60sec, run 300m, rest 60sec, run 200m, rest 5min, run 800m, rest 60sec…
Track Workout #2
4 rounds: 800m+300m with 4min rest between rounds (that includes a 200m easy jog). This workout is actually 4x1100m
Track Workout Details
Run 800m then go straight into a 300m hard, rest 5 min. Perform 200m easy jog during the 5min rest. I would recommend finishing the 300m hard interval, rest for 30sec allowing the heart rate to drop under 70% of your max, then perform the easy 200m easy jog. The 200m easy jog should take about 2min.
Track Workout Pacing
800m pace at 3:45-3:47 (hit this pace!!)
300m pace: This is the core of the workout. I want a strong “kick” during this interval. Please send me your times for these 300m intervals.
Yes – you are free to fly!!
Assault Bike or Row Workout
12min, 3min rest, 9min, 2min rest, 6min, 1min rest, 3min, 1min rest, 6min, 2min rest, 9min, 3min rest, 12min. Details: Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.
100 warm up
3×100 kick w/fins w/ 30 sec rest
6×25 kick w/ fins (max effort) w/ 30sec rest
3×100 pull w/ 30 sec rest
6×25 pull (max effort) w/ 30sec rest
3×100 swim (no fins) w/ 30 sec rest
6×25 swim no fins (max effort) w/ 30sec rest
100 cool down
6×50 (25 underwater with fins/ 25 easy swim between efforts)
100 warm down
Let me know if you have any questions.