Friday 091030

Rest Day

**Some of us are meeting Sunday Morning at 9am on the Creek Turnpike Trail on 145th between 101st and 111th Street.  We are going to run a "longer" run to be determined Sunday Morning.  As well as experiment with Marathon race pace, rest times, etc.**  By the way for those of you who said you want to do a Marathon but for whatever reason the timing of the Route 66 Marathon doesn't work for your schedules...I'm looking at another one in Mid February, and it is a 50K Trail Run!!  So, no excuses, you have almost 4 full months to prepare.

Comments

[Brandon]

Yesterday i did the CF Football Wod which called for 5 rounds of:
30-135# walking overhead lunges(15 each leg)
Run 1 Gasser
30 KB Swings 2 pood(70#)

I only made it through 3 rounds(cause I also needed to run) and the overhead lunges were tougher on the wrists and shoulders then legs. 3 rounds took me nearly 40 minutes

I have a 1.7 to 1.8 mile loop in my neighborhood. I rested for about 45 minutes then ran: 5 rounds of 1.7+ miles with 3 minutes rest between rounds. Now I was experimenting with different shoe/insole combinations to see which I liked the best.

Rd1-14:25 new shoes/new insoles.
Rd2-15:06 old shoes/new insoles
Rd3-14:38 new shoes/old insoles
Rd4-14:58 old shoes/old insoles
Rd5-13:48 back to new shoes/new insoles

Total run between 8.5 and 9 miles. I think the lunges and swings slowed me down a little and my left thigh really started to cramp during the 5th run, but i needed to run 5 to see what shoe/insole combo I liked the best. Overall not a bad workout for the day and I think the running helped keep me from getting to sore from the lunges and swings.

[Joseph]

Clay, Susan, and I will be doing the Tulsa Run tomorrow. With our prize money, maybe we'll buy you some new shoes Brandon.

[Jason]

"Evening Crew"

10-9..2-1
Power Clean
C2B Pull ups
KB swings

Nathan - 31:13 (125#,2 pood)
Kymm - 20:24 (75#,1 pood)

100 pull ups for time

Mango - no time
Daryl - 5:12
Jason - 4:25

3 rounds
500m row
20 Tire Flips
40 sledge hits
15 HSPU

Fish - 35:44
Jason - 21:56

"Annie"

Alexey - 8:?? sorry didn't get your time

"Nooner WOD"
4 rounds for time:
10 KB clean and jerk right arm
10 box jumps 24"
10 KB clean and jerk left arm
10 box jumps 24"

Jason - no time kept