Wednesday, August 7th

Crossfit Conditioning – Building a Powerful Aerobic Engine

A) Every 15 minutes, for 45 minutes:
00:00-15:00
Row 2000 meters

The goal is to increase the pace every 500m. Start conservative.
Suggested paces are:
2:10/2:25 (female)
2:05/2:20
2:00/2:15
1:55/2:10
Scale by adding 10 seconds to each suggested pace.

B) 15:00-30:00
Run 1 mile

Run around the block four times. These will have to be timed with your own timer. Start SLOW and run each 400m slightly faster than the one before it.

C) 30:00-45:00
Bike 4000 meters

Suggested RPM tempos:
50/40
53/43
56/46
59/49
Building effort every 1000 meters

Scale by starting 5 rpm slower.
Record total time for each

Similar to last Wednesday.
The goal is to work on aerobic conditioning and pacing. Increasing the tempo throughout each exercise.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531