Thursday 12.29.11

Still working harder than most of us!  Did anyone see her "StrongMom" workout on  Sunday?

Strength: Weighted Pull Up 5-4-3-2-1

Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work.  The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training.  "Fran" is tomorrow.

Or make up the CrossFit Total or 5 K Run!

Post scores to comments.


  1. SWOD: bodyweightx5, 2.5lbsx5, 5lbsx4, 12.5x3, 17.5x2, 25x1, 30x1 (fail)
    Conditioning: 2.5 rounds complete

  2. 5K run 22:38
    WT p/u TO 50#X1 60#FAILX2
    Mecon 3 RDS RX