Wine Country CrossFit

Half Marathon Training Opportunities

Have you ever run a half marathon? Have you ever thought about running one? It’s a great test of your overall conditioning, and can be a lot of fun – especially when you have a buddy or two to keep you company!

I did my first half marathon in June of 2012. My training consisted almost exclusively of CrossFit and CrossFit Endurance workouts, and I couldn’t believe that I finished it with relatively little drama!

There is a contingent of WCCF Folk who have signed-up for the Oakland Half Marathon (there is actually a full, half, relay or 5k option), and they’re looking for more folk to join in on the fun!

If you’re interested, please let me know and I’ll pass the contact info for the group on to you.

-Emilie

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Friday’s Workout

Dips – 5 Sets of 10 Reps (should be HARD!) on Rings/Boxes/Parallettes. Rest 1 minute between sets.

GHD Sit-ups – 5 Sets of sub-maximal effort (just before you slow down) GHD Sit-ups. Sub straight-legged unanchored Ab-Mat sit-ups if necessary. Rest 30 seconds between each set

WOD – “Partner Gone Bad”

3 Rounds, rest 1 minute between rounds

1 minute – 10 meter Wheelbarrow Walks (switch positions after each 10 m length) – count # of 10 m lengths
1 minute – Partner Wall Balls (one partner throws, other partner catches, alternate) – count # of catches
1 minute – 10 meter Prowler Push (both partners push, one partner on each handle) – count # of 10 m lengths
1 minute – Tire Flips (alternate) – count # of flips
1 minute – Shoulder-Tap Push-ups* – count # of reps

*Partners both get into a pushup position opposite each other, close enough to reach out and touch the other person’s shoulder. One person begins the exercise by performing a pushup, then when they reach the top, reaching out their right hand and tapping the other person’s left shoulder. The other partner then does the same. With each new repetition, alternate between tapping with your left and right hands.

OPTIONAL Cash-Out –

21-15-9-6-3
GHD Sit-ups
GHD Back Extensions