Skip to content

Homework – Week of April 5th

April 7, 2010

WOD#1
3 + Hours After CrossFit WOD
5 min on -> 5 min off / 4 min on -> 4 min off / 3 min on -> 3 min off / 2 min on -> 2 min off / 1 min on
Cover as much distance as possible

WOD #2
Crossfit Rest Day
30 min run
first 15 min at 15-16 RPE – speed up for the second 15 min if you feel good.

What is RPE? Rate of Perceived Exertion. Here are the specifics.

Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate. There are a number of RPE scale that we will use.

6 – 30% effort – Very, very light (Rest)
8 – 40% effort
10 – 50% effort – Very light – gentle walking
11 – 55% effort
12 – 60% effort – Fairly light
13 – 65% effort
14 – 70% effort – Somewhat hard – steady pace
15 – 75% effort
16 – 80% effort – Hard
17 – 85% effort
18 – 90% effort – Very hard
19 – 95% effort
20 – 100% effort – Very, very hard
Exhaustion

Post your results to comments

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: