Warm Up: 
Sport:
10 x 10m Sprints
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps
*Courtesy of CrossFit Football
**Stuff to Notice: 1) short bout...big rest means BIG intensity, 2) Use BIG weights, 3) Can this be less than 5 minutes of work?
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Pay particular attention to the last paragraph...A triathlon is a multi-sport endurance event consisting of swimming, cycling, and running in immediate succession over various distances. Triathletes compete for fastest overall course completion time, including timed "transitions" between the individual swim, bike, and run components.
Triathlon races vary in distance. According to the International Triathlon Union, and USA Triathlon, the main international race distances are Sprint distance (750 m swim, 20 km bike, 5 km run), Intermediate distance, commonly referred to as "Olympic distance" (1.5 km swim, 40 km ride, 10 km run), the Long Course (1.9 km swim, 90 km ride, 21.1 km run, such as the Half Ironman), and Ultra Distance (3.8 km swim, 180 km ride, and a marathon: 42.2 km run); the most popular branded Ultra Distance is the Ironman triathlon.[1]
Transition areas are positioned both between the swim and bike segments (T1), and between the bike and run segments (T2), and are often just one checkpoint, especially in shorter courses. These areas are used to store bicycles, performance apparel, and any other accessories essential for preparing and gearing for the next stage of the race. The transition times (T1 and T2) are included in the overall time of the race. So speed during transition—removing the wetsuit, putting on the helmet, putting on the running shoes—is essential. Elite triathletes have the bicycle shoes mounted on the bikes before the race and place their feet into them when riding. In large races, transitions areas may be up to a kilometer long, and store over 2000 entrants' bicycles. In addition, these areas provide a social headquarters prior to the race, and are an integral part of triathlon culture.
The demanding nature of the sport focuses primarily on persistent and often periodized training in each of the three disciplines, as well as combination workouts and general strength conditioning to ensure the highest levels of endurance, strength, and power possible come race day. Proficiency in swimming, cycling, and running alone is often not sufficient for success in triathlon.
...from Wikipedia June 2010
Mark Saturday, June 26th on your calendar! We will be hosting a Mini-Tri and a Mini-Mini-Tri at Amelia Walk. Stay tuned...more information to follow.
Andre
the 'Comish'
