Row 1K (RPE 5)
3.58.4; 1.59.2 (23) (164)
Row 2K (RPE 7)
7.35.7; 1.53.9 (25) (178)
Row 2K (RPE 8)
7.35.0; 1.53.7 (26) (184)
Notes: Clear the tracks! There's a freight train heading straight for the 2014 CrossFit Games Open. This was a high-quality training session. Started with a 10 minute warm-up in Z1 to prime the aerobic system. Used the 1K as an intermediary piece before jumping into the 2Ks. I find that jumping from the Z1 work straight into my working sets is too severe of a jump. After the 1K, I did three rounds of 10 rolling split straddles, 10 PVC pipe dislocates, and 10 twisting lunges to loosen up a bit. First 2K was solid. Tried to keep monitor sub-1.55 and I really settled into a groove around the 1K mark. It was as if something kicked in and I just zoned out with a heart rate in the 170s. Full recovery of 8 minutes between pieces -- did a few legs swings, squats, etc. to keep the legs loose. Second 2K was much tougher than the first even though I didn't go much faster. Dug pretty deep in the final 500 meters to keep monitor sub-1.54. Had good wind throughout, but the lactic acid in the quads got nasty. I think I can post some decent numbers once my leg endurance catches up to wind. Spent some quality on the wall doing the "couch" stretch to open up the hip flexors. Power snatches and squatting tomorrow.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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