I have been trying to increase my speed, especially for the shorter OCR races where I’m running 400-800 meters between obstacles.  In those shorter races you can really push yourself because the obstacles become a time of recovery even though you are still exerting yourself.  This workout was one I did a couple of weeks ago and thought I would redo the workout today to see if it is any easier.  I’m not going to lie, this was probably one of the hardest workouts I’ve done…like ever.

Obviously not everyone can run at 12 or 10 mph on a treadmill but choose a speed where you feel like you can’t go any faster and stick with that speed.  I promise you can go faster than you think.  Make sure you get a little rest (30-60 seconds), getting your heart rate down, before you get back on the treadmill.  When running make sure you are not holding on to the treadmill, this drives me nuts, we don’t have handles when we walk/run outside so don’t do it in the gym.  If you feel like you can’t run without holding on, then go slower until you feel comfortable to let go and use those arms when you run; it’s much more efficient.

Warm up
1 mile run

4 rounds
400m @10mph
15 push ups
10 Box jumps

4 rounds
400m @12mph
15 burpees
10 squats

2 rounds
400 m @12mph
20 burpees
15 sit ups

Hoping this coffee gives me Superman powers to get through the day and this hard ass workout!

Update on my 15.1 and 15.1a CrossFit Open workout redo, I ended up getting 179 reps and lifting 140# on my clean and jerk.  Woohoo, I’m so glad I did it again and strategized better.  I’m looking forward to week 2!