Posted by Andy Petranek : Saturday, Oct 19, 2013
Sunday is a big day at CFLA. It marks the first time that a group of committed CrossFitters will try out the sport of Triathlon! For most of us it's our first time, or at least the first time we've put these three things together in a competitive environment.
A big shout out to all of CFLA's athletes who have taken part in this inaugural endurance training program: Charlie, Cheri, Devlin, Naz, Benet, Swong, Cannon, Alex & Tanya, Julio, Cam, Mark Stano, Patty, Kelly, Hemming, Monica, Clayton, Cam, Hacker, Niki, Danette, Jonesy, and yes, even Stanwyck (who's only real training has been bodysurfing once each week - yea!)
And a BIG, BIG shout out to Coach Jamie - his leadership, patience and kind wisdom over the past 3 months has helped us all get where we are today!
Good luck everyone!! Oh - and it's a SPECTATOR FRIENDLY EVENT. So if you want to hang out at the beach in the early AM (race starts at 7am), please join us!!
FRIDAY'S WORKOUT (CAP)
Week 10 of 14: PRACTICE
A) For total time:
B) 3 rds on the 5:00 of:
min 1: 5 DL @ 85%
min 2: max reps strict CTB Chin up
rest 3 min
AND COMING MONDAY (CAP)
Week 11 of 14: PRACTICE
A) 7 Rounds For Quality (RFQ):
5 CTB pullups
15 butterfly sit ups (abmat ok)
B) 5 rds, each for time on the 4:00:
1) 200 run 5 HPC & 5 HSC @ 55% of HPC (or roughly max thruster)
2) 200 run 4 HPC & 4 HSC @ 65%
3) 200 run 3 HPC & 3 HSC @ 75%
4) 200 run 2 HPC & 2 HSC @ 80%
5) 200 run 1 HPC & 1 HSC @ 92%