Sled Then Run

Walked 18 this morning. Got to the gym around 6pm I think. Did an easy 400m jog and rested 3 minutes before starting the workout.

Aerobic Capacity – Speed/Strength Endurance

5 Sets

  • 50m heavy max effort sled push or pull
  • 300m Run (target – 1:29)
  • 3:00 Rest

I wish I had seen more details on the sled work beforehand, because it was supposed to take 25-30 seconds. I pushed the prowler with a total load of 135# and it was only taking me 15 seconds. I ended up doing an extra 6th set since I had to get the prowler back across the parking lot anyway. My round times were 1:40, 1:37, 1:42, 1:41, 1:42, and 1:39 so was under target pace for all of the runs. That workout completes 3 weeks of the Aerobic Capacity work.

Had to hurry home and mow the lawn before dark. My iPhone says 10.5 miles on my feet today and I’m exhausted. Skipping out on ROMWOD tonight.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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