10 mins for maximum calories on the Air-Dyne stationary bike. score 243 calories
My score was 243 which is an 18 calorie improvement from August 2010. Lots of different training went into improving on this time. Specific to the Airdyne we did things such as 20s sprints with 2:40 rest , 40s sprints with 6 minutes rest. 30 min sessions of 30s @ 90% and 30s at 50%. Happy with this score. Hopefully in 7-9 months I can crack 250 or 260.
On 10-23-11 we did the CrossFit benchmark workout Karen. It is 150 wall balls for time using with a 20 lb ball to a 10 foot target. I completed it in 6:19 which exceeded my expectations. In 7-9 months I hope to be sub 6 minutes on this workout. Shoulder fatigue was my limiting factor as once they get tired catching the ball and getting it to ten feet become difficult. Many different training sessions were dedicated to wall balls over the last 9 months including
50 unbroken wall balls., rest 2 min., 50 unbroken wall ball., rest 2 minutes., 50 unbroken wall balls.
Video of "karen" below:
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