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Not to be Debbie Downer, but I read the post about listening to music when you run today, and I'm going to forbid it. I want you guys to be aware of your foot steps and what you are doing, focusing on your breathing and your pace. You can listen to your headphones any other time!!! M Tuesday If you have a watch that has intervals, it would be really helpful to bring it today. Check out the crossfit.com main page today Warm Up: 2 rounds 200m run 5 GHR 20 banded side steps Strength: Back Squat: Find a weight you can do a set of 8 to 10 reps that is challenging and with good form. Skill: Agility and Pose Running Drills WOD: 4 rounds Run 30 Seconds at 90 percent effort Briskly walk for 30 sec Run 1 minute at 90 percent effort Briskly walk for 30 sec Run 90 secs at 90 percent effort Briskly walk for 30 sec
DC
10/3/2011 11:34:16 am
no back squat? :-(
Shari
10/3/2011 12:09:04 pm
Hey, check out Aja and other Crossfit NOLA celebs on the main site!
Eric
10/4/2011 12:31:28 am
iPhone/iPod Touch users -- there's a free app called "RunKeeper". You can put in the run/walk intervals, and the app will:
scott
10/4/2011 03:07:32 am
eric - clutch post, thanks!
Kelsey
10/4/2011 05:40:39 am
I snatched this morning, but they were nowhere as sick as Aja's snatches on the mainsite!! Also, I did mile repeats in honor of Mollie and Co's experience with Pose running. It made me want to barf/was awesome at the same time!
Rae
10/4/2011 06:31:54 am
Good job Mollersons, way to lay down the law! This is just like making powerlifting max out to the dulcet tones of Beyonce. Y'all don't need music, listen to your bodies.
JEFE
10/4/2011 09:48:01 am
Crossfit Nola WHAT WHAT!!! Aja and peeps lookin good on the main site... Comments are closed.
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