Okay, I've officially started the CrossFit Endurance program today. My Anaerobic Endurance Strength and Conditioning training consisted of:
CrossFit Warmup (CFWU) x 2
Squat warmups - 134x8, 154x2, 196x2
Back Squat 1-1-1-1-1-1-1 reps
226 - 236 - 246 - 256(PR) - 261(f) - 261 - 266
Tried an 8th at 271 but no success.
Chased this workout down with 10 more kipping pullups and a core workout of 100 twists while straightened out horizontal on the GHD. Rotated a 12lbs. medicine ball from side to side.
Tonight I'm doing 4x5 min intervals w/3min recovery between rounds on my trainer.
15 minute warmup on the bike
Interval 1 - 155bpm avg, max 162
Interval 2 - 159, 166
Interval 3 - 160, 167
Interval 4 - 166, 167
Legs were dying before the lungs/heart rate. First time I have pushed hard on a bike since the MTB race I did in late March '09. Rode the trainer, so no distance available. Long way to go, fortunately I have some time before the big adventure race. Same MTB race on April 3 this year, will be a good indicator of my fitness. Will actually train this time for the race unlike last year. Have the data from last year so can compare.
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