Crossfit Endurance Scramble

Yesterday was the monthly RONA MS Bike Tours committee meeting. This meant that I had to pack up my gym clothes and bring it to work with me as I would be stopping at the gym before the meeting.

Upon looking at the Crossfit Endurance site, I chose the following workout that would be completed in a hurry after warming up for 1K:

(3 Rounds)

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.

Wow, what a rush. It was the quickest speed workout ever to be done. I did not bother to track how many laps around the track each set adds up to. My thinking is that it activates the fast-twitch fibres in the legs for random bursts of speed. Because I was pressed for time, I did not do any of the main WODs. After cooling down for 1K, I quickly showered before heading to another productive committee meeting.