Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 100403.
Hari’s commentary on today’s workout:
Any WOD with timed rest intervals is rough. Today’s WOD is an exceedingly difficult way to run 4K. The lesson (the same as with today’s heavy Tabata) is pacing. You want to learn how you quickly you recover from various intensity efforts. The goal is to minimize your total time. If you go out too fast early, you will pay thereafter. Taking 15 seconds off your first mile run could increase the sum of your subsequent run times by more than a minute. (commentary continues below in first comment)
Progressions for front and back levers (video)
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Cold exposure and the Coney Island Polar Bear Swim Club
Congrats to Craig on his new baby boy Azure. He’s one of a few new dads we’ve got at the Black Box.