Wednesday 12 Noon Class is Cancelled.
Due to scheduling issues, we are cancelling the Tuesday and Thursday 12 Noon Class this summer starting this week. We will start those classes again in the fall when our training staff returns!
[youtube=http://www.youtube.com/watch?v=IZ-_3Ug3wqU]
Strength
In 10 minutes build up to a 1RM in the Weighted Chin-up (or Pull-up).
WOD
Run (or Row) 5 km
Notes
- Compare to 9/27/2011.
- Start in the gym, run this loop twice, and end in the gym.
I must be flip flopping my WODS bc I did this yesterday: 5k on the streets of Den Haag. Didn’t really time it due to too much stop/go traffic but I’d peg it around 26 min.
PU: 35# (first time attempting 1RM, so PR! by default 😛 )
5K: 25:20, 0:29 slower than September on this course, 1:16 slower than March at the CHT5K… I think running solo was a mistake because I didn’t really have a good way to gauge my pace
At home. PU: 35#, and like Joe, it’s a PR for me 🙂
Still sore all over from Murph.
pu: 90, 100(f)
annie: 8:31. lousy du’s
at bh
60#
20:04 row
CU: 20#
5K: 27:29 (35 seconds slower than September, womp womp)
85#
28:34 – murph stole my legs
CU: 45# (PR)
2.5k run: 12:23
Row 2k at ~2:17 pace
Chin Up – no (elbows)
5k – 30:24
* first real 5k ever
* 2nd or 3rd longest run ever
* left side low back/hip/IT band discomfort was a limiting factor especially on hills
Chin up: 50# PR by default
5k: 33:13 er not my best. By a long shot.
Weighted chin-up: 74#
5k: 23:24
Chin: 30#
5k: 26:04
Chin ups: 2 with body weight
5K: 28:34. Ugh.