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…

“Turkey Trot”
For time:
Run 5k -or- Row 5k

My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to periodically as a good test of your aerobic capacity. You are the turkey! Happy Thanksgiving!

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Chris Capozzi
Chris Capozzi (@christopher_m_capozzi)
November 29, 2021 10:56 am

5K run – 24:13

André
André
November 27, 2021 3:51 am

2.56- Cooper
3km – 14:40

Logan Harris
Logan Harris
November 25, 2021 4:40 pm

25:26 5k run on treadmill including treadmill start to 0.05mi. Speed between 7-7.2, with a push to 8.2 at the end.
I haven’t run distance in a long time, so was a good push… 1-2 mile was the toughest, got better after 2. Too cold/snowy for me to run outside up in Canada here.

Happy Thanksgiving to those in the US!

Blake Shealy
Blake Shealy
November 25, 2021 3:57 pm

36 y/o male.

5000m row @ 18:57

My ego got the better of me here. Happy to break 19 minutes, bit it about killed me. Happy with my last 1000m though. Kept pace between 1:50-55

Robyn
Robyn
November 25, 2021 2:39 pm

I’m very much ‘not a runner’ nor am I American but Happy Thanksgiving to you all over the pond!

Woman @34

Time 5k: 31:07

Now I’m going to eat all the bread!

Aaron Danielson
Aaron Danielson (@ardanielson)
November 25, 2021 1:55 pm

did 11/24

BMU practice different kipping drills and then accumulated 20 bmu

A. 275#
B. hr was spiking slowed pace to keep below 165 but keep more constant movement 5 + 12 dl

Candy Olkey
Candy Olkey (@clolkey)
November 25, 2021 11:37 am

Nov 22 (Monday) WOD

A. Front Squats – based off 158#
120×3, 127×2, 135×1, 143×1, 151(f), 148×1, 143×1, 141×2

B. 3 Rounds for Time – RX – 23:59 (7:10/8:17/8:32)
30 Cal AB – 3:15/3:37/3:59
40 DU – all UB
30 Thrusters – 17/13, 17/13, 10/10/10
20 T2B – UB, 13/7, 15/5

Candy Olkey
Candy Olkey (@clolkey)
November 25, 2021 5:16 am

Ok Friends…I need some help!
It’s finally here…turning 50 on Sunday Nov 28. I’d like to do a birthday WOD! Think I’m looking for a chipper. Nothing with heavy weights or complex movements that I don’t have in my wheel house (bmu/rmu). Something that makes me work hard..maybe takes me to that dark place mentally and physically, but doesn’t wreck me for the next week.
Thank you all for your support and guidance each and everyday!
Happy Friendsgiving!!

Al F
Al F (@frasersailing)
November 25, 2021 12:26 pm
Reply to  Candy Olkey

Well it’s got to involve some rowing in there somewhere, some lunges and some TTB!!

Mike Slagle
Mike Slagle (@mike_slagle)
November 25, 2021 1:24 pm
Reply to  Candy Olkey

Happy birthday here soon! How are you celebrating outside of grinding?

Here’s my workout suggestion:
Welcome to 50
50 cal row
50 pike pushups
50 kbs
50 walking lunges goblet hold
50 cal row
50 pushups
50 T2B
50 goblet squats
50 cal row
50 burpees
50 thrusters with bar or light dbs
50 vups
50 cal row

Candy Olkey
Candy Olkey (@clolkey)
November 26, 2021 2:10 pm
Reply to  Mike Slagle

I think I like this…but I may “sweeten” it up and switch out 2 50 cal rows for 50 cal AB 😨🥵…just not sure if I want that to be the first and 3rd or 2nd and 4th. Thoughts?
No other plans on my birthday. UPS sucks the life out of me this time of year..I’ll have to be to work by 9 pm Sunday night..so…doing dinner with the fam Sat night. It’s really just another birthday.

Mike Slagle
Mike Slagle (@mike_slagle)
November 26, 2021 5:26 pm
Reply to  Candy Olkey

I don’t know if the AB “sweetens” it up or not but go for it. I would have put it in, but I thought you might want to see your rower work pay off. Enjoy the workout and your birthday celebration!

Al F
Al F (@frasersailing)
November 25, 2021 12:32 am

Warmup done

A. 5k row

18’50.9

Never done a 5k row so thought I’d give it a go!! Definitely a mental and physical challenge to pace yourself to the end. Stuck between 1’50- 1’55 and that seemed to work out bearable, av 1’53 pace.
No idea if that’s any good or not as nothing to compare it to!!
Happy Thanksgiving to all our American 🇺🇸 friends on here!!

Last edited 4 days ago by al fraser
Candy Olkey
Candy Olkey (@clolkey)
November 25, 2021 5:09 am
Reply to  Al F

That’s about 5 min faster than what I’d do. But in the past few months I’ve been trying to get my mind out of the “is that a good time or not” space and into the “I actually just completed that work and I feel amazing” space! Guess that’s what happens when it becomes reality that you turn 50 in a few short days and you are still hitting the gym hard and trying to be as good or better physically and mentally than you were the day before. You are such an inspiration to all of us Al..keep up… Read more »

Al F
Al F (@frasersailing)
November 25, 2021 12:24 pm
Reply to  Candy Olkey

Thanks Candy for the kind words. You’re probably right about the ‘good time or not’, but unfortunately with my job and through life I’m just super competitive and am not happy unless I’m red lining!

Mike Slagle
Mike Slagle (@mike_slagle)
November 25, 2021 3:22 pm
Reply to  Al F

Hey Al, that’s an incredible 5k time. My best all-time 5k was this past March, and my time was 18:50.7. You’re ready for a 10k now. My best time there is 39:26.

Al F
Al F (@frasersailing)
November 25, 2021 9:58 pm
Reply to  Mike Slagle

Thanks Mike, I remember you doing all that rowing this year, not sure when I want to do it again though!!

Blake Shealy
Blake Shealy
November 25, 2021 3:58 pm
Reply to  Al F

Good time! I was coming to you,l but couldn’t catch up, lol🤷

Al F
Al F (@frasersailing)
November 25, 2021 10:00 pm
Reply to  Blake Shealy

Haha, nice work Blake good time as well 👊 would have been fun going toe to toe!

Blake W Shealy
Blake W Shealy
November 26, 2021 7:48 am
Reply to  Al F

I was so confident after the first 1600m… that last 1000 hurt

Al F
Al F (@frasersailing)
November 26, 2021 11:55 pm
Reply to  Blake W Shealy

Yea right, you certainly have to take yourself to a dark place by the end of the row!