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Weekend WOD, Friday, July 3, 2009

"Beat Your Clone"

Two things first:

1. Happy Fourth of July. Enjoy it, celebrate it and take a minute to ponder what it means.

2. Remember there are a lot of folks celebrating with you this weekend. If you are on the road - driving, biking or running, keep your head up.

Here is a gem from CrossFit Endurance. Any terrain will work, but this one lends itself better to consistent grade rather than rolling. As always, this can be bike, run or swim.

Warm up for 10-15 minutes with at least three 20-30s pickups (go hard) in the last 5 minutes.

4:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 1:00 ON, 3:00 OFF, 2:00 ON, 0:30 OFF, 4:00 ON and you are done.

The fine print on this one says "Cover as much distance as possible during each ON". Just keep moving easy during the "OFF".

So, how to go about this one?

Try this: Pretend you have a clone. Same body, same fitness level, same bike and arthritic left knee. In fact, this dude even ate the same cinnamon roll for breakfast this morning. The only difference is your clone doesn't have the benefit of reading this. But the two of you are about to do this workout together, and it's a race.

You are racing for the total accumulated distance you can cover during the "ON" portions of the workout. The only way you are going to beat your clone is to do these intervals perfectly: Go as hard as you can while keeping the effort/pace steady for each of the intervals. If you go out too hard in the first 4:00, somewhere before you reach the end you will falter and your clone will pass you by. On the other hand, if you are too conservative early, your clone will be too far ahead to catch at the end.

So, be smart. Beat up on your clone, not yourself.



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