PERFORMANCE & FITNESS

Warm-Up.

400 meter run @ 50% pace
30 second rest
300 meter run @ 60% pace
30 second rest
200 meter run @ 70% pace

Followed by…

Two sets of:
Forward Lunges x 10
Reverse Lunges x 10
Lateral Lunges x 10
High Kicks x 10 each leg
Single-Leg Jumps x 10 each leg

Then…

For time:
Run 5k -or- Row 5k

Compare results to November 25, 2021.

Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

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Robyn
Robyn
January 2, 2022 9:52 am

5k row @ 8: 23:47. Thought it may hurt less than running, I was wrong 😑

Blake Shealy
Blake Shealy
January 1, 2022 2:48 pm

5k row @ 19:25 (RPE 8.5)

Mike Slagle
Mike Slagle
January 1, 2022 3:21 pm
Reply to  Blake Shealy

Great work Blake! That’s a great 5k time.

Blake Shealy
Blake Shealy
January 1, 2022 4:00 pm
Reply to  Mike Slagle

As long as I don’t have to run 😂

Aaron Danielson
Aaron Danielson
January 1, 2022 2:26 pm

made up a workout from when I was sick a few weeks ago.

A. 1rm front squat 222.5 f235 PR is 232.5 from the end of Nov.

B. 18.5 3 thrusters 2 c2b 6 thrusters 6 c2b 9 thrusters + 9 c2b etc 100# thrusters (rx)

7 min time cap 75 reps + 5 from 2018.

Mike Slagle
Mike Slagle
January 1, 2022 11:53 am

I deadlifted yesterday.
5 sets of 10 at 255
I went light because my lower back was sore. I thought I got it loosened up, but my the end I knew I should stop for the day.

Today tempo bench press
5 sets of 4 at 185 41×1

No metcon today just a lot of foam rolling and mobility work. I do want to test my 1 rm once I feel better.

Candy Olkey
Candy Olkey
January 1, 2022 8:49 am

Yesterday’s mayhem! Done as 3 rounds for times with 2 min rest between rounds Total work time 13:08 / 14:15 / 14:29 = 41:52 (45:52 with rests) 400m Run – TM (between 6-7 mph) 40 Alt Rev Lunges w/ 24kg and 16kg KB switching arms every 20 reps (20/10/10, 20/12/8, 10/10/10/10) 20 T2B – 15/5 all rounds 30 cal AB – 3;36/4:21/4:23 400m Run – TM – total run time – 13:56 ***had 30# DBs ready to go if I needed to lighten the load, but since I wasn’t following the every 12 min rule .. I made myself stick… Read more »

Mike Slagle
Mike Slagle
January 1, 2022 11:55 am
Reply to  Candy Olkey

Happy new year! Nice work getting back after it! Are you recovered from your busy season?