Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Two sets of:
Couch Stretch Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side

“5k Time Trial”
For time:
Run 5k -or- Row 5k

Compare results to July 4, 2023.

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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Aaron Danielson
Aaron Danielson
November 25, 2023 10:15 am

5k run 26:12 25:55 last time on the same course. GPS showed slight variation. There was a lovely north wind gusting to 20 MPH this time.

Alexander Maximuk 35-39 182 cm. 104 kg
Alexander Maximuk 35-39 182 cm. 104 kg
November 25, 2023 2:21 am

5к run 32 min.

Janelle Winston
Janelle Winston
November 24, 2023 7:17 pm

On treadmill. It’s winter in Alaska
22:53 – slower then last year.

Mike Slagle
Mike Slagle
November 23, 2023 7:43 am

8k row done with nasal breathing

466 cals.

Happy thanksgiving friends!

Al Fraser
Al Fraser
November 23, 2023 9:35 am
Reply to  Mike Slagle

You’re crazy doing 8k on a rower Mike!! Happy thanksgiving 🦃

Mike Slagle
Mike Slagle
November 23, 2023 10:43 am
Reply to  Al Fraser

Thanks brother! I enjoy the rower. Hope you are doing well!

November 23, 2023 7:24 am

I hate running and haven’t done 5k in probably 10 years.
Ran first mile with my dog. I was very slow and had to stop a lot. My calve was very tight because we have a lot of hills in my neighborhood. But i’m just super happy that I completed it! Happy Thanksgiving everyone!

Al Fraser
Al Fraser
November 23, 2023 2:28 am

Did a decent 6.5k run on Monday so did Mondays workout instead.

Warmup done ✅

A. Tempo FS
Worked up to 114kg tempo +2 no tempo

50 cal hand bike
50 DB BSO’s @22.5kg
1000m row


C. Travis’ core workout #1

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