Monday, 27 AUGUST 2012

Today we will meet at the track (i.e. Shea Stadium) at 0540.  If you know someone who does CrossFit with us in the morning, but typically doesn't read the blog...please shoot them a text or an email about the location of the workout!!

We will meet up at 0540, warm-up for a few minutes, and then get after an oldie, but goodie!!  This one is a smoker, so be sure to hydrant prior to showing up!!!  Those who are driving can give rides back to the cadet area afterwards.

Equipment required: wrist watch & reflective belt (for running to and from the track)

For time:
Run the following distances and with 1 MINUTE rest between each.

100 meters
200 meters (half lap)
400 meters (full lap)
400 meters
200 meters
100 meters
1600 meters (1 mile = 4 laps)

Compare to: 20 JUNE 2011

NOTE:  If you are short on time and need to get back for duties, etc., then you can skip out when needed.  Remember CrossFit is NOT an excuse to miss duties, formation, etc.

Post time to comments.

7 comments:

Adam said...

it was great to see a solid crew there this morning on a perfect morning to run.

18:01 total (6 seconds faster than last time)

100m: 15.72
200m: 36.06
400m: 1:25.82
400m: 1:26.69
200m: 37.73
100m: 15.63
1600m: 7:21.40

fun times!

Mickey said...

18:38 total

7:33 mile. no idea what the other splits were.

Matt said...

Aloha,

Good turnout for the track this morning. I actually improved on this one.

Total: 17:16

100m: 16
200m: 36
400m: 1:21
400m: 1:24
200m: 40
100m: 18
1600m: 6:39

My last year time was as follows:
Total: 17:43
100m: 15
200m: 35
400m: 1:25
400m: 1:27
200m: 41
100m: 18
1600m: 7:00

I'm a slower sprinter, but I'm faster otherwise.

jck said...

Time: Slow

Need to run more intervals.

JC said...

16:20.33 (42 Seconds faster than 6/20/11)

100m: 16.62
200m: 35.07
400m: 1:14.97
400m: 1:15.94
200m: 32.91
100m: 15.45
1600m: 6:10.89

ErinM said...

Ran this a bit differently on the French track. Slow, as this was the day after flying into France.

100 - 17 sec
200 - 45
400 - 97
800 - 3:23 min
800 - 3:24
400 - 92 sec
200 - 41
100 - 15

jswobe said...

19:04

Faster than last time...