Crossfit for runners or triathletes should be supplementary. Use the workouts to build strength in the muscle group.
WOD:
Workout 1
- 420 m run
- 20 m OverHead weighted lunges (Did 2 sets with 45 lbs, 1 set with 35 lbs, 2 sets with 25 lbs – to keep the tempo)
- repeat 5 times (2100 m in total)
Overhead Lunges
Workout 2
In a group of 3, One person ready to pull the sledge, other two at two ends of a football field doing planks.
- 100 yds sledge pull (70 lbs) targeted to be around 30 secs
- Plank position
- repeat 3 times
http://www.strava.com/activities/97452887
This was a killer workout, for the hamstrings. But the trick is to look down. Focus on the ground below, take smaller steps. Your foot should fall right below your centre of gravity. The back should be straight, NO ARCH, keep your head tucked down.
Sledge Pull
Cooled down with jog and walk across the field a couple of times.
But I was not done !!
Put on some music, and finished a 1.5 mile easy peasy run on the track. Chilling cold !!
siKhSTriDe 