Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Reason TV’s “Nanny of the month”
21:13. Form sucked…. Great job to everyone at 9am!
Here’s a link to a pace calulator for anyone interested in knowing their splits. It’s also a great tool to use for improving your run splits, especially setting pace/time goals for speedwork.
WOD in 18:39
1600 – 7:35
1200 – 5:43
800 – 3:41
400 – 1:40
Also, I did my first kipping HSPU today!!! Only one, but it’s a start. 🙂
Horrible workout. Kept running on my toes instead of landing mid-foot and it wrecked my calves.
WOD with Steven Hand today (great guy…tremendous athlete)
Diane – 3:34? (I couldn’t see the clock…Steven said I got this time?)
45 min rest then
Bushwhack Mountain Run to MonteSano Planetarium (where we arrived) 19:20ish
this run was so much fun. The woods are beautiful right now! We started at a run but this quickly turned into a pure grind at a quick walking pace. The terrain ranged from flat (at the start) to moderate incline to straight up rock climb. My calves and hamstrings are toast!
A great change of scenery and pace but definitely valuable as a work-capacity WOD.
Here is the route: http://bit.ly/bebcNu
Total time to Russell and Katherine’s house was 29:00 (the 19:20 ended at the point of crossing the Bankhead Parkway)
I’ll be using this as a benchmark WOD. Yall need to join me next time!
PR’d 1600m at 7:48 (YEA!). I think the 1200m was about 6:35. So that sucked. The rest is hazy.
Definitely not POSE all the way. Definitely need to run LOTS more.
Then worked on muscle ups for a LONG while. Getting much closer!
18:30 7:21/5:39/3:46/1:56…..It was a suckfest for sure!!!!
I believe Russell said, it looked like I was speed walking! LOL The heel striking is so bad. Oh well in my mind I think of POSE running. Its just a continuous goal to learn and maintain Pose for more than 100 yds.:) My 1 mile was a PR. speed kills:)is my motto.
16:40 I have to improve on my Pose and start running more. Im going to take the pointers from Russell and Dennis to improve my pose running and a coordination class.
I for one, love salt! Our bodies needs it for recovery. Too much of anything could be bad, but banning it is silly! Funny video.
I mean NEED. Dang I hate that I can’t fix stuff afterwards.
Hey guys, take a look!! Would be fun as a weekend team WOD!!
Let’s see if we can top our fundraising efforts that we did for the Lumberjack WOD….
Active Rest Day: 6-7 mile loop from Hobbs Island down through Ditto Landing and back with the pup. Great afternoon for it, and, she even got to go for two swims!
Active Rest Day: 6-7 mile walk. From Hobbs Island Rd. down through Ditto Landing and back. Great day for it, and the pup even got to go for two swims….Now, if I could get her on a bike, she’d be a triathlete!!
Check it out, and let’s get this going for the 15th of May at CF HSV!!
Back Squats 5/3/1 program:
Tabata Something Else: 300
The Squats weight are disappointing but, last week I had to dump the 190 after the first rep. So, it’s an improvement.
Active Rest Day: 6-7 mile loop from Hobbs Island Rd. down through Ditto Landing and back. The pup got two swims in…if I could just get her on the bike, she’ll be a triathlete!!
Front Squat 3×3 100-110-115pr
then Back Squat 85lb x 12
I had every intention of going to the track to complete these runs but the weekend got the best of me. My body is telling me to rest anyway… it screams at me every time I move! Still sore from Tabata.
Mt. Gap Track:
1600 – 6:42 (1:40 split)
1200 – 5:00 (1:40 split)
800 – 3:18 (1:39.5 split)
400 – 1:32 (1:32 split)
Total – 16:32
I was surprised I kept pace that well.