Sunday 052012

Link of the Day

albany gym


Joint Mobility


I. 3 Round for Time:

400m Run

20 Box Jumps (24/20)

20 Knees-to-Elbows

20 Thrusters (135/95)

20 Grasshoppers

*25 Minute Time Limit

II. 2 Rounds:

100m Prowler Push (Empty)

Scaling options for all ability levels will be provided for by your coach


ACF Endurance Team:

1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.

Here are our 3 CrossFit Endurance WODs for the week:

Short Interval

4-8 intervals of:

500m Time Trials

*3-4 minute rest between time trials


Long Interval

3-7 intervals of:

Max Distance Run in 4 Minutes

*3 minutes rest between intervals

*Try to hold same distance for each interval


Time Trial/Tempo (as team)

2-4 intervals of:

2K at 90% of 2k Time Trial pace

*5-10 minutes rest

*Hold intervals between 1-2 minutes of each other