On Tuesday we raced.

We are about the same size, speed, and strength, so this made sense to try.
One mile, half walking & half sprinting.

Walked x 220 yards.
Ran x 220 in 55 seconds - our warmup sprint.
Walked x 220 yards.
Raced for 220 yards - I finished in 43 seconds.
Walked x 220 yards.
Raced for 220 yards - I finished in 45 seconds.
Walked x 220 yards.
Raced for 220 yards - I finished in 54 seconds.
- and did 10 pushups for losing that one.

I was more exhausted and slightly incoherent for a longer time than I have been after a workout in months. The full speed racing was intense - it pushed us harder and over a line. Exactly what I had hoped.

29 Minutes to Done

Our basic plan is to use high-intensity strength-building exercises as conditioning.

If we do it right we will build muscle, burn fat, and improve our aerobic fitness - in line with Crossfit ideas about metabolic conditioning.

Monday we focused on this by doing sets that took 30-40 seconds and then resting the remainder of each minute. After each circuit we rested another minute - so we did 25 sets in 29 minutes.

Five Circuits of:
Plank x 45 seconds
Single-Leg Romanian Deadlift x 5/5 @ 10#/10#
Bench Dips x 5 (feet on ground)
Burpees x 6
1-Hand Kettlebell Swings x 5/5 @ 35#

The Bench Dips were new and too easy. More reps, then feet up.

The plank has been off the list for a while, but went better than expected.

Hammys & butt are definitely sore from the SLRDL, and felt them on Tuesday for the 220's, and still feel them today for soccer.

This one was worth the effort. The hurt was put on.

Easing Back In

Two Circuits of
220 yd run @ 7.5 mph
2H Dumbbell Clean & Press x 5 @ 35
Long Crunch on Swiss Ball x 20
Reverse Rows x 10
Russian Twist x 20