Warm-Up.
4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 400 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run 400 or Row meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 400 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Then…

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 each quarter as a good test of your aerobic capacity.

Compare results to July 4, 2019.

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Dan GreymanJTSimoChris M.Mike Slagle Recent comment authors
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Dan Greyman
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Dan Greyman

Warm-up completed
Rowed 5k @ 21:06

Candy Olkey
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Candy Olkey

A. 5000m Birthday Row – 24:21 (mentally tough…but forced myself to finish)
B. Deadlift x 5
85#, 185, 195, 200, 205, 210
C. 5 Rounds for time – 13:58
24 KBS @ 24kg – UB, 14/10 remaining sets
12 Alt rev lunges @ 24kg kb in goblet – UB
12 Box Jumps – UB step down
***Pleased with the DL…but the rest was WAY off from previous times. Not to upset considering I just turned another year older and still able to do what I do…loving life!

Simo
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Simo

Happy birthday Candy! 🙂

Candy Olkey
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Candy Olkey

Thank you!

Chris M.
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Chris M.

Happy Birthday Candy!

Candy Olkey
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Candy Olkey

Thank you!

JT
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JT

Serious volume today. Happy birthday. I have a thanksgiving birthday too, sometimes.

Candy Olkey
Member
Candy Olkey

Then you must have recently had a birthday…Happy Belated!

Mike Slagle
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Mike Slagle

You’re doing great!

JT
Member
JT

300 calorie Echo bike
60sec on 60sec off
Finished at the end of the 12th round. (23 minutes)

Candy Olkey
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Candy Olkey

WOW..that’s a ton of Echo Bike JT! Happy Thanksgiving!

Simo
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Simo

First training this week. Feel a bit sicky, so only deadlift today: 6×5 150 kg @75% 2 min rest between sets.

Happy thanksgiving everyone!

Candy Olkey
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Candy Olkey

Happy Thanksgiving Simo! Take care of yourself!

Chris M.
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Chris M.

4x400m run w/ mobility as suggested
A. Row 5k: 19:27.3 (18.1s PR)
… kept the stroke rate around 22 SPM – tough but satisfying.
Happy Thanksgiving US Crew.

Candy Olkey
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Candy Olkey

Happy Thanksgiving Chris! That Row time is AMAZING!!

JT
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JT

Nice row, definitely a mental workout.

Mike Slagle
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Mike Slagle

Great job Chris!

Mike Slagle
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Mike Slagle

Happy Thanksgiving friends!

Candy Olkey
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Candy Olkey

Happy Thanksgiving Mike!!

Barefoot Squatter
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Barefoot Squatter

Happy thanksgiving to you all!

Candy Olkey
Member
Candy Olkey

Happy Thanksgiving BFS!