Week 1 (April 2 – 8, 2012)

Only do the run OR the row WOD…not both
What an “ideal” week should look like:
Monday: Crossfit WOD
Tuesday: Short/Long Interval WOD (Rotates each week…this week do the Short one first)
Wednesday: Crossfit WOD
Thursday: Long/Short Interval WOD (Rotates each week…this week do the Long one second)
Friday: Crossfit WOD
Saturday: Crossfit WOD OR Stamina WOD (Tempo or Time Trial)
Sunday: Rest OR Crossfit WOD OR Stamina WOD
Note: If you do the Saturday Crossfit WOD AND you don’t feel too wrecked you COULD do the Short/Long Interval Endurance WOD later in the day. Keep the Stamina WOD on a day that you are NOT doing a Crossfit WOD (i.e. I’m doing the Saturday Crossfit WOD and the Short Interval WOD this week so I’m going to do the Stamina WOD on Tuesday). Ideally you’d only do one WOD per day but if you keep your recovery and nutrition dialed in doing two in one day won’t be so bad. Preferably you’d get 4 Crossfit WODs and 3 Endurance WODs done per week. That will set you up for success when Big Mudder comes calling.
What the endurance warm up should look like:

1. Mobility warm up like we do at the gym
2. Run 800m at an easy pace (i.e. a jog) or row 1000m easy
3. 3 running drills (Ask Coach Matt for examples…he has tons of ideas)
4. 3 x 100m accelerations to 80%, 90%, 100%

Recover for a few minutes, start your WOD.

Short Interval WOD

Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed (i.e. if 24:48 min is my best 5k then my pace would be between 8:00 & 8:30 per mile or 7.5 & 7.1 mph)

DO NOT REDUCE THE SPEED!

If not using a treadmill, then ALL OUT for 20 sec, rest 10 sec, repeat for 8 times total.

Row: 8 x 20:10, if on C2 use meters or watts

Record distances for each interval to comments

Long Interval WOD

Run/Row: 6 x 600m, rest 2:00, hold each effort within 3-5 seconds

Record times for each interval to comments

Tempo

Run: 5k @ 85% of your 5k PR time

Row: 2k @ 85% of your 2k PR time or watts

Record time to comments

Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance (in seconds)
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds

Example: 90% of 10k TT Pace

So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:

2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K