First Week, and some FAQs...

Bastion Airfield, an M1A1 Abrams Tank, the King of the roads has arrived to Afghanistan around 25 Nov, 2010.

Don’t assume you need to do a lot of sport specific training… we have plenty of elite level athletes who CrossFit more then they train for sport. Your number one goal should be to CrossFit 4-6 times per week… 2nd goal is to have the ability to do 2-3 sport specific workouts per week. Choose 1 of the wods to do for the day(run or row, not both). Choose wisely.
TERMINOLOGY
Time Trial = As fast as you can go/race. An all out effort for the distance. There should be nothing entertaining or fun about it… Until it is over of course, and if you are PRing it!
RPE: Rate Perceived Exertion… It is on a scale of 1 – 20. See the posted link.
INTERVALS– You should be trying to hold the fastest pace possible.
% of what? Use the indicated % of your best time for the prescribed distance or time. If you do not have a time or distance for what is prescribed go set one that will be used in future wods. Keep track of times/distances/paces with dates in a log book so you can refer back to them.
FOULS –when do I do them?

The fouls occur at the end of the entire workout. Not during!

WEEK ONE:

WOD #1
3+ hours after your CF LNK WOD, Run 8 x 200m repeats rest 2x your 200m time (30 second 200M = 1 minute rest). Distance is approximately from the platform to the T-walls towards LSA 6. Or, run half the 400m course around the fields, stop and finish for your next 200m.
-or-
3+ hours after your CF LNK WOD, Row 8 X 500m repeats rest 2x your last 500m time. Set damper to something you don't normally use (1 if you prefer 10, 10 if you prefer 1, etc).

WOD #2
During a CF LNK Rest day, run for 20 minutes all out, covering as much distance as possible in that time.
-or-
During a CF LNK Rest day, ROW for 10 minutes all out, covering as much distance as possible in that time.