Relevant Mainsite Classic
“Mainsite” is what we used to call www.crossfit.com back when there were a lot less CrossFit boxes in the world. Some of the early boxes in fact just ran “mainsite” programming – you’d show up to the box and do whatever was on www.crossfit.com that day.
Programming has moved forward since those early days in most boxes, and while the mainsite is still an inspiration and resource, I don’t know many people strictly following mainsite programming on a weekly basis.
There are some great old chestnuts out there though – benchmarks that we return to from time to time, even if they don’t have names attached to them. Today we’re going to do one of them, and it’s highly relevant to our goal in this cycle of increasing our foot speed in the mile. Added bonus: it’s the ultimate travel WOD! You can do this anywhere.
The running technique we’re offering here emphasizes quick foot speed over a long stride. Today you can approach this WOD with a sprint mentality for the 400m portions, and then grind out the squats at a steady pace.
You all know how to squat. The key today is to push the speed on your sprints, and then don’t stop during the squats, no matter how much they suck. I know y’all are going to love it!
Wednesday, August 7 2013
Skill:
Double Unders
WOD:
4 Rounds for time
Run 400m
50 Squats
(For added humor, check out what Eric wrote about this WOD once upon a time.)
Being forced to do double unders is definitely making me better, but the tabata time got in my head and I tried to rush them.
WOD: 11:24 this was tough, but it was good to be pushed by Renee! Great job 6:30!
I agree with Mike – Doubles are not my favorite but I really need to suck it up and make myself practice. Also, my fancy rope is crap.
WOD: 11:30 – thank you for the push this morning, Mike, I always need a push in the am hours.
Great job 6:30am-ers!
TABATA SONG!
WOD: 17:39
I went from Superman to the Tin Man after the first round.
12 PM
14:10 – still sweating 1 hr. later…
Who would have rather done the 400m run in this one going clockwise vs. counterclockwise around our CFSV course? (besides me :-P)
I hate double unders. Meh.
WOD: 13:18. Not bad, but could have ran faster. I’m still afraid to push the pace on the 400m course. Especially around the turn heading down prospect. Damn ankle!
No double unders for me.
WOD: 17:23
I dub this workout ‘Rubber Legs’