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!
5K run – 24:13
2.56- Cooper
3km – 14:40
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!
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
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!
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
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
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!!
Well it’s got to involve some rowing in there somewhere, some lunges and some TTB!!
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
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.
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!
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!!
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 »
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!
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.
Thanks Mike, I remember you doing all that rowing this year, not sure when I want to do it again though!!
Good time! I was coming to you,l but couldn’t catch up, lol🤷
Haha, nice work Blake good time as well 👊 would have been fun going toe to toe!
I was so confident after the first 1600m… that last 1000 hurt
Yea right, you certainly have to take yourself to a dark place by the end of the row!