Sunday 05/03/09

Location: Lincoln
Time: 7:00

Lincoln Half-Marathon

If you're not running the race, the WOD is a long run. Distance is your choice, but the total time should involve an hour or more. You may also choose a time goal instead of a distance goal, but again - an hour or more is the idea.


Also, to help recovery from the half, I will be doing the CFE S & C Recovery (below) either today or tomorrow, i.e., Sunday or Monday (at CHS). CFE states, "This can and should be done the day of races, after long runs, or on Sundays after interval work." If anyone is interested in joining me, let me know, and we can try to work out a convenient time.


CrossFit Endurance Strength & Conditioning Recovery
3 x 15 of the following:
GHD sit-ups (extend knees aggressively to come up - quads should burn)
GHD hip extensions (hamstrings and butt should burn)
KB swings
Bench Press
Pull-ups

All exercises are with light - medium weight. Do 1 set of each exercise and then repeat the cycle twice more. This is not a timed WOD. This is recovery, so act accordingly.

Below is what was posted on 02/25/09 on the CFE site (it has also been posted on other days - this was just the post wherein I found it). I cleaned it up a bit.

"Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD."