Sunday, February 3, 2008

5 miles, 15:00 pace, trails

I went to Mt. Airy for the first time in a long time today. The trails were very muddy, which made for slow going, but it was nice being out in the woods. I spent some time working out a training plan for McNaughton, it's less than 2.5 months away!

CrossFit WOD: Tabata Something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull ups: 5,4,3,2,1,1,1,1 = 18
Push ups: 7,7,7,7,7,7,7,7 = 54
Sit ups: 9,9,9,9,9,9,9,9 = 72
Squats: 13,13,13,13,13,13,13,13 = 104
Total: 248

3 comments:

Nick said...

Could you imagine if those were all mile intervals????

You would be one amazing runner. Not that you're not already.

tony said...

All your hard work will pay off, Josh! Way to work!

Josh said...

Nick,

yeah, 248 miles in 16 minutes, I'd have no trouble finishing the 150 at McNaughton!

Tony,

Thanks! Just trying to be like the Tiger!