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| Melissa getting after it at the Shamrock'N Half Marathon! (Yes I stole this from your Facebook Page!) |
Metcon: For time:
- Run 1 mile
- 100 Sit-ups (Abmat sit ups, but can be scaled up to GHD)
- 100 Back extensions (Use the GHDs, Roman chair, tires, or Supermans on an Abmat if none of these are available)
- Run 1 mile
Mix and match back extensions and sit-ups as needed. Don't be intimidated by the weather! A little rain never hurt anyone, but if you think you're going to melt, we can arrange a suitable substitution.
Post times to the comments section! bc
STARS BOWLING ALLEY UPSTAIRS IN THEIR POOL HALL TONIGHT (SAT THE 26TH). AT 7:00 PM. COME PLAY SOME POOL, ENJOY EACH OTHERS COMPANY WITHOUT THE SWEAT AND CHALK, I BELIEVE THERE WILL BE BAND, AND OF COURSE SOME HEALTH DRINKS...
ReplyDeleteALL ARE WELCOME.
I WILL BE AT THE 9 AM CLASS IF YOU NEED ANYTHING FROM ME.
Why are you yelling, Dietrich? :)
ReplyDeleteI have "Voice Imodulation". It is a disease that affects thousands.
ReplyDeleteAlso i figure not everyone reads all the posts and all caps would grab their attention. Try not to be insensative to the VOICE IMODULATED, it even affects our typing... :)
swod: running drills got my legs super loose ...surprised.
ReplyDeletemetcon: 26:13 (still ran inside though 2x8 minutes of laps inside the building. There were a few of US that work in this S#!% !!
SWOD 26:45
ReplyDelete(I sit in a chair in a dark room all day so
I needed to get outside)
SWOD: I liked the running drills, like Doug they surprisingly got me warm
ReplyDeleteMetcon: 32:something
The deciding factor for running outside or inside this morning seemed to be if you work contstruction or not. This must be why there were more Compound ladies were running outside than the dudes.
Metcon: 33:40 with my 1st mile at 11:11.
ReplyDeleteRunning in the rain reminded me of my last trip to Disneyland last December...soaked!
Strength WOD:
ReplyDelete- Deadlift: 485x1, 439x3, 390x5
- Bench Press: 305x4, 280x6, 250x8
- Supinated Row: 265x4, 240x6, 215x8
SWOD: Fun--I could actually do all the drills...
ReplyDeleteMetcon: 30:27 rowed 2000m (9:06/9:25ish)
I really liked the warm up running drills.
ReplyDeleteMetcon: 31 min w/ 8:36/9:12 min miles. Which I think are both PR's!
I'm not sure if it was the rain or the fact that my picture was with the WOD, but I did it faster :)
Metcon: 33:30...I ran outside, but I blamed my slowness on the bathroom break I had to make after the first mile :)
ReplyDelete