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Monday: 10-26-09

Joe, Jason & Vin at the start of Bimbler's 50K

Elm City would like to congratulate all runners who participated in Bimbler's 50K. We are especially proud of our friend Jason, owner of Crossfit Milford, who moved from a 20K to Ultra distance practically overnight. Awesome job!

Warm-up

ECC @ Bimbler's Bluff 50k

WOD: 5RFT

45 pound barbell Overhead walking lunges, 50 Steps

21 Burpees

Endurance: Pick one

Done a minimum of 3 hours before or after main WOD

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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