168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

August 14, 2011




5 rounds each for time of:
9 Thrusters 95/65
12 Pull ups
Row 15 calories
Rest 3:00 between rounds

Triathlon Training

Biking This Week Before Saturday


Bike 3 x (1/2M, 1M, 2M)
Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, swim 50m in 45 seconds, rest 45 seconds, swim 100m in 120 seconds, rest 120 seconds, etc.

On the day you do the biking practice your transitions from bike to run after the 1&2 mile intervals. See how quickly you can take your helmet off (helmets are mandatory in races) change shoes or shirt, get your water, and be completely ready to run the 3.5 without actually running. Try Practicing 1 or 2 times during rounds 1, 2, and 3

Swimming This Week Before Saturday

200 Meters 3 Rounds Rest 4 Minutes Between Rounds On The Final Round Transition Out Of Your Swim Cap (Mandatory On Race Day One Will Be Provided) Swim Goggles, Wet Suit (Recommended But Not Mandatory) and Into Your Cycling Shoes With Clean Feet, Your Helmet, and Whatever Else You Plan On Wearing For The Ride.

Take As Much Time As You Need To Ahead Of Time Laying Your Things Out Before You Start The Workout Where You Will Practice Your Transitions. Keep Your Area Tight and Organized and Plan How You Will Transition.

The Swim and Bike Should Be Done On Separate Days

Mobility WOD

Post Season CrossFit Games Wrap-Up

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  1. Greg B. Reply

    So does that include not using chalk as antiperspirant anymore?

  2. David Churbuck Reply

    Mark – I have to beg out of the triathlon — but best of luck to those training for it.

  3. Nettie Reply

    I have an extra ticket to the Paleolithic Solution Seminar – Boston, MA with Robb Wolf this Sat. Anyone want to go? Cost $195 but you can come with me for $100. What a deal! Email me at jfwatka@yahoo.com if you’re interested.

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