Anaerobic Endurance Benchmark! Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:
8 Rounds of 20 Sec on, 10 Sec off, All Out Efforts!
Run preferably using a treadmill with 12-15% grade and 0-30 Sec slower than your best 1 Mile or 5K pace. You can also run using a hill with 10+% grade and cover as much distance as possible. Bike can be done using an ERG stationary bike with a wattage and distance measure, hold 200+ watts. Or Bike in large chain ring with an odometer on 5-8% grade, cover as much distance as possible. Swim using pool or open water, cover as much distance as possible. C2 = Concept2 Indoor Rower, damper setting 6-8.
Post total distances/speeds to comments...
Gray Matter WOD: The 800M world record just got broken, this is no tougher an effort to break than the 100M or 400M. Given the brutal pacing, I would venture to say it is one of the hardest lengths to race professionally. Here is an in-depth breakout from SportScientists.com.
Run: Treadmill 15%, 7.2 mph
Posted by: MattSwartout | August 2010 at 11:09
Bike: AirDyne, 1.38mi, 10 min after Run Tabata.
Posted by: MattSwartout | August 2010 at 11:10