Patriot – Tuesday 110906

31 Heroes WOD Video

Fight Gone Bad 6 goes 24 September in front of Potomac Crossfit. PCF and our business partners are giving away prizes each week. Click here for more details.

3rd Annual Crossfit BWI Hopper Challenge goes Nov 12-13. For more details and registration, click here.

Five 400m runs are not that hard. Five unbroken sets of KB swings are not that hard. Put them together and the run feels like it is a mile while the KB feels like it is 100lbs. There are two ways to improve your times on workouts like this. First, you get stronger and faster so you are lifting or running at a lower % of your max capacity. When a good runner gets heavy legs from a some other part of the workout, their “shuffle” is faster than a slow person’s “shuffle.” The second way is to improve your ability to clear lactic acid build-up quickly so you are not reduced to a shuffle. In this way, a slower a runner may catch the otherwise fast person who finds himself shuffling. This is meant to improve that recovery ability.

5 Rounds
15 Unbroken KB Swings (70/53)
Rest 2 Minutes

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