Buy In
One legged candlestick jumps : 3 sets of 10 on each leg, scale to 2 legs if appropriate (alternating legs, so 20 each set) [vid]
WOD
Run 5K (start in gym, run this loop twice, finish in gym)
Buy Out (on your own)
50 Hollow Rocks
Charlottesville's most experienced functional fitness and weightlifting center.
ps, Cressy , you better make it in 🙂
wooo did this Monday (but a nice pretty flat trail very unlike our hilly course of death):
23:45
24:46. this was not a good time or a good day for me. i think i’m the only person in the world who would rather run when it’s 30 degrees vs 70 degrees. battled some wheezing and asthma symptoms on the second lap.
on a more positive note…great job chris! enjoyed sharing that 12pm run with you. the first half anyways…
28:13
walked 2 miles not for time
24:28
25:47 (PR on this course by 1:32)
27:48 (PR on this course by 2:02)
25:40. Where was everyone?!
Oly lifting:
worked on heavy power cleans which turned into heavy hang power cleans. PR’d at 100#. death to the lizard brain.
FS 3-3-3-3-3
67, 89, 99, 99, 99
30:03 1st time running this course. only :13 off my PR (on a flat course) that I had really hoped to beat…one day!
that’s really good! this course is brutal compared to a flat course.
5K split this weekend on the half: 23:30
My hip flexor is giving me some grief still, so I did this on the treadmill today… and I am just going to stick with the split time since I was hurting. it was closer to 26 minutes
25:40 Rx’d