Wednesday 080730

Run 15 K

Post time to comments.

Comments

[Jerimiah]

6 AM had 4 participants
Adam, Linda, Emmett, and Candi all did intervals of Isometric holds in some of our least favorite gymnastic positions. Everybody worked towards 4 Rounds of 30 Seconds of work followed by 30 Seconds of Rest in 4 different postitions Top of the Pull-up or Ring Row, Top of the Dip, Bottom of the Push-up and Bottom of the Squat. Everybody had something they excelled at and nobody could hold all 4 positions for all 4 rounds. We sometimes forget that there are 3 kinds of muscle contractions and all three are valuable. Also if we are easily able to hold an end range position against gravity it will be much easier to power through that position during reps.

[Jerimiah]

After class I completed 3x5x185 of Back Squat and 3x5x225 of Deadlift. I also mixed in 3 Sets of Max Reps of Pull-ups Bar-to-Chest with Blue Band 8,4,4. I am going to try to Run a 5K tonight at home, I am not even going to think about 15K. If I wanted to Run for multiple hours I'd just go do a marathon and get it over with.

[craig]

afternooners did
"helen"
3 rnds
400 meter run
21 kb swings 1.5 pood
12 pull ups

Shane 11;05 ( 35 swings, no pull ups)
brice 11:50 rx'd
wyatt 12:12 rx'd
randy 13:32 rx'd
kurt 14:37 rx'd
bo 18:23 blue bnd
beth 18:11 1 pood/blue bnd
christy 16:23 rowed 500m, 1 pood, blue bnd
brandon 10:12 rx'd
sean 10:16 rx'd
lance 12:19 rx'd
karen 13:59 1 pood/blue bnd #1 female placer!!!
craig 8:25 rx'd

10 rnds of
10 squats, ass to ankles
10 push ups on kbs
20 sit ups

craig 10:26

[craig]

5 pmers did "helen'
chad 11:11
keith 10:02
vince 10:59
john 11:25
bill 11:43
sergio 10:47

6 pmers
10 rnds
10 squats
10 push ups
20 sit ups

rachel 18:22
robin17:59
peaches 17:40

5 rnds
10 squats
10 push ups
20 sit ups

tom 18:09
dhavel ( new person) 19:17

deadlift 5 x 5
jason 225/275/295/315/330