CFE Week 2, #1

Here we are, 'together.'

Very interesting workout today.  Kirsten was in Lansing, I was in Houghton, but Kirsten wanted us to run together.  So we kept together by cell phones, using the earphones to go 'hands free.'

I provided the interval timer and Kirsten ran the metronome for cadence.  It worked amazingly well!  We could talk (when we could actually put words together) and hear nearly as well as if we were right next to each other.  Cool!

Warmup

Drills

WOD
2 rounds

• 4 x 1 minute at 96
• 1 x 4 minutes at 91

CW: 4 minute pieces:

• 12:14/mile
• 10:28/mile

Spring Running Starts: CFE Week 1

With Kirsten at the Grainger Trail in Dewitt Township.

Warmup

CFE warmup

Drills

• Hopping
• Wall Pulls
• Single Leg Forward Lunges

WOD

CFE Homework, Week 1, No. 1

2 rounds:

• 4 x 30 sec on, 1:00 off @ 95 bpm.
• Drill forward lunges
• 2:00 @ 91 bpm.

Stretch

MotionX-GPS Track: MTU: Therapy

Hello,

Charles White uses MotionX-GPS on the iPhone and is sharing with you the following track:

Mar 10, 2013 2:38 pm 34F, wet but kinda fast. A little exercise and fresh air helps.

Name:		MTU: Therapy
Date:		Mar 10, 2013 2:38 pm
Map: (valid until Sep 6, 2013)		View on Map
Distance:		2.62 kilometers
Elapsed Time:		14:32.5
Avg Speed:		10.8 km/h
Max Speed:		22.6 km/h
Avg Pace:		5' 33" per km
Min Altitude:		279 m
Max Altitude:		311 m
Start Time:		2013-03-10T18:38:02Z
Start Location:
	Latitude:	47º 06' 32" N
	Longitude:	88º 33' 11" W
End Location:
	Latitude:	47º 06' 27" N
	Longitude:	88º 33' 09" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "MTU Therapy.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "MTU Therapy.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

MotionX-GPS Track: Swedetown: Reaping The 3 Bears

Hello,

Charles White uses MotionX-GPS on the iPhone and is sharing with you the following track:

Mar 3, 2013 2:59 pm, 23F, NNW8, 53%. Pretty fast, esp. icy bits. Beautiful sunny day! Bear Chase competitors out for their last long ski before their taper. I think I saw Paul Lyle. I'm in no way fit enough for racing. Combined with a lazy nature, this has not been my best year for training. Who knows what the future holds?

Name:		Swedetown: Reaping The 3 Bears
Date:		Mar 3, 2013 2:59 pm
Map: (valid until Aug 30, 2013)		View on Map
Distance:		13.2 kilometers
Elapsed Time:		1:10:09
Avg Speed:		11.3 km/h
Max Speed:		21.9 km/h
Avg Pace:		5' 18" per km
Min Altitude:		314 m
Max Altitude:		387 m
Start Time:		2013-03-03T19:59:24Z
Start Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 56" W
End Location:
	Latitude:	47º 14' 19" N
	Longitude:	88º 27' 56" W

 

MotionX-GPS Commonly Asked Questions

1. What is MotionX-GPS?
   MotionX-GPS is the essential GPS application for outdoor enthusiasts. It puts an easy-to-use, state-of-the-art handheld GPS on your iPhone.


2. Can I use MotionX-GPS?
   Sure! MotionX-GPS can be downloaded from the iTunes App Store.


3. How can I display tracks in Google Earth?
   Follow the directions on the Google Earth web site to download and install the Google Earth program. Save the attached "Swedetown Reaping The 3 Bears.kmz" file to your computer. Launch Google Earth, select File, Open, and open the saved "Swedetown Reaping The 3 Bears.kmz" file.


4. This email was forwarded to me. Where are the attachments?
   Some e-mail programs do not include the original attachments by default when forwarding an e-mail. In this case, the sender must reattach the original files for them to be included.

 

Please contact MotionX customer support with any comments or questions.

All the best,

The MotionX Team

US and Foreign Patents Granted and Pending. Fullpower® is a registered trademark of Fullpower Technologies, Inc. MotionX™ is a trademark of Fullpower Technologies, Inc. © Copyright 2003 - 2012 Fullpower Technologies, Inc. All rights reserved.

ver: ; ref-id:

CFE: Short Intervals

I forgot to take any pictures today.  Here's my Mom doing her WOD at CrossFit Worthy in Mount Pleasant.  She's 81.

CFE Warmup

Drills:

• Legs only.
• Hop drill.
• V1 with 2 poles per side.

WOD: Short Intervals

Repeat :30 on :30 off until form/pace deteriorates.

CW: My form deteriorated on the first interval!  A slight downhill, going fast and I overcommited the leg pushes.  A fall is a sign of bad form, isn't it?  Never mind, I got up and kept going.  7 intervals total.  Here's the data:

166m,  2:58.8/km

170m,  2:53.0/km

138m,  3:33/km

113m,  4:18.8/km

154m,  3:09.0/km

162m,  3:05.2/km

167m,  2:57.6/km

During the last one, I could feel my technique slipping a bit, so that was it.  I'm not worried about the times, the terrain and techniques were quite varied. 20F, Icy crusty snow with 1/4" shavings on top.  Faster but a bit dicey.