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8 thoughts on “Thurs, Jul 17th”

1. any rules or recommendations for rest time between exercises?

2. I’m guessing fully recover, Colm, but in practice you’d need to get the three of them done in under an hour (+ warm-up).

3. Hey Colm,

   Yeah, am looking into more detail on this, but my recommendation would be to rest at least 3 times as long as your work period, if not four times (if you can stand around that long).

   We did this with rob this morning, and here’s his times and 200m splits
   Run 800m

   1) 2:44.90 (~40,~42,~44,~39)
   8 minutes rest
   2) 2:56.41 (41.46,43.78,45.65,45.52)
   10 minutes rest
   3) 2:58.75 (41.57, 44.36,46.98,45.89)

   Only realised I’d a lap timer in my phone after his first interval.
   Rob started out of the blocks too quickly in all his runs, and couldn’t maintain his pace. I’d prefer to see you increase your pace over the course of the runs, and the runs getting progressively faster.

   Think of it like a max effort lift. You wouldn’t start on your heaviest and then decrease over the workout, you’d look to go heavier each effort. Now, it could just be we’ve more experience/expertise at the lifts and less at runs so we can’t pace ourselves as well.

   Give me some time and I’ll see what the CA/CF forums have to say on 800m efforts.

   In the meantime, have a gander at this
   http://en.wikipedia.org/wiki/800m

4. From the article:

   “4. Take your fish oil with food. If you take it in the morning, take it with food to reduce the chance that it’ll get oxidized as energy.”

   Will: Important or not? 80/20, elephant/mouse type thing?

   Cheers,
   Colm

5. Standard issue fish oil wisdom. I always take it with food, I’m led to believe that it’s fairly inmprtant.

6. Remember that discussion about hang cleans vs full cleans from a while back? Spotted an old post by Dan John just now: http://www.board.crossfit.com/showpost.php?p=40460&postcount=8

   I hadn’t considered the plyometric bounce element to the hang clean, I tend to do that pretty aggresively with them. That probably explains the big descrepancy between the loads on it versus the full clean. It makes me feel a little better to know that my technique probably isn’t quite as bad as I thought…

7. Rowing for Team PM

   Dan
   1:56.5
   1:52.5
   1:52.6

   Jeff
   1:52.6
   1:46.1
   1:42.4

   Robbie
   1:49.1
   1:42.7
   1:42.8

8. Lesson learned for today. Dont judge a book by its cover…. Really didnt expect Row 500m x 3 to be as tough as it was. I arrived home after the WOD looking and feeling a bit pasty. When I told my girlfriend the workout lasted a little under 6 mins, she laughed in my face. Like to see her try it!!