Today’s CrossFit Endurance WOD was 4 X 400meter sprints with the work to recovery rest exactly the same as the splits. In addition, the sprints were to all be within 2-3 seconds of each other.
So, if you run a :70 second 400meter sprint, your res
t times is also :70 seconds or one minute and 10 seconds. There is a reason that our rest time between sprints is equal to or less than the time it took to sprint.
That reason has to do with accumulating time (minutes) spent running at a very high level to ultimately help our body adapt and eventually run at a sustained, faster pace.
In other words, the ‘rest’ is only partial. You are not fully recovered. You should still be sweaty and your heart rate should still be up as we begin the next sprint. The reason is to ‘teach’ the body that with partial rest, it can still run a similar sprint (within 2-3 seconds of the previous sprint) and over time, the body will adapt to this…ultimately bringing your pace down and making you faster. This is especially important for distance runners like those training for the Civilian Military Combine this September in Brooklyn. The faster your pace per mile, the faster you will run in between obstacles ultimately netting you a higher standing in the results!
As for Wednesday’s WOD, the sprints will be a little longer. We are going to run 2 X (600m + 800m + 1000m). Meet me at the 28th St. location of CrossFit NYC and let’s get you race ready!
**Remember, you don’t have to be a member of CrossFit NYC to run with me. Pay the $10 drop-in rate and meet me every Monday at 6, 7, and 8am for short sprints…every Wednesday at 6, 7, and 8am for medium sprints, and every Friday at 6, 7, and 8am for tempo runs.