Thursday, 26 April, 2012

Posted by Mandee on April 25, 2012   |   19 Comments


250 Meter row

3 Rounds:

P1: 100 Meter run

P2: Burpee pull ups




“Athlete’s Choice”

2 Rounds for time:

500 Meter row

400 Meter run

20 Kettlebell Swings, 32/24 Kilograms

20 Hand release push ups

2 Rope Climbs


*Athletes can choose the order of exercises for each round but can only complete one round at a time. Ex: 500m row, 400m run, 20 KBS, 20 push ups, 2 rope climbs, repeat. Not – 1000m row, 800m run, 40 KBS, 40 push ups, 4 rope climbs.


Regional Preview: Week 1, April 27-29, 2012 – video [wmv] [mov] [HD mov]

19 responses to “Thursday, 26 April, 2012”

  1. tracey says:

    Mandee and I will update everyone via our website through out each day of regionals. Pray for safety as we travel and Jake to succeed on his CF journey.

    Be good while we are gone. NO TALKING!!!!!!!! 🙂

  2. Slade says:

    Wait for it….wait for it…… JANE!!!!!!!! 🙂

    You all should have seen powerlifting yesterday. It looked like a recovery class instead of powerlifting. We were all banding it on the ring dips. Between the four of us we had five healthy shoulders. Good coaching from Tracey.

    Hope you all have safe travels.

  3. Slade says:

    I’ve been getting up early on Tuesdays and Thursdays to do interval training on Monte Sanno.

    1 mile warm up
    (30 second full sprint) / (30 second rest) repeat 10 times
    1 mile cool down

    This has given me a new appreciation for those of you who do this every day at the 6:00 class. You are some tough folks….because exercise at that hour ain’t fun…

  4. AP says:

    0600 TEMPO Zone 3-3.5
    5.7 miles Total, 0:43:31
    w/u: 1.87 mi easy
    Tempo: 2.54 mi @ 6:43/mi (17:06)HR Avg 166(L3), HR Max 174(L3.5)
    w/d: 1.28 mi easy

    Overslept this morning, 0440 came way too fast, been sleepig really hard the last 2 nights. Cut my warm-up and warm-down short due to late start. Feel a little overtrained this morning, maybe? Could be all the M&Ms, cupcakes and Mounds I’ve been shamelessly devouring this week too…[carbo-load anyone?] Didn’t feel springy this morning, but pushed through and used the uncomfortableness and pain as a mental exercise for what it will be like during the race. Looking forward to racing Xterra Ft. Yargo this weekend though and hearing how Regionals went! GOOD LUCK JAKE!!!

  5. Clair says:

    17:14, KB swings at 16kg.
    I have officially defeated my fear of the rope. Just need to use my legs more! Great coaching as always Tracey. Safe travels to all going to Regionals!

  6. Jake Naumcheff says:

    All scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be competent, equipped for every good work. 2 Timothy 3:16-17

  7. David McMillion says:

    Good luck Jake!

  8. steve price says:

    Jake, Give all that is within you and that will be sufficient.

  9. Don says:

    God speed, Jake!

  10. Justin says:

    12:00 rx’d

  11. steve price says:

    Out-Door WOD @ Fire Station:
    (3) Rounds for Time:
    10(135#) Power Snatches
    10 Burpee box jumps(24″)
    200 Yard run
    10 Deadlifts(275#)

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