A honkin' order of work today. Get a good warm up before jumping into this and remember, it's no sprint. Make it a fun long one and put a nice finish on the week.
Hidalgo
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
Get some long (2-4 min. each for hips and shoulders) slow stretching in after you finish.
Will's 1st heat at the OC Fairgrounds starts at 0900 today. John's brother's first heat is at 1100. First mandatory athlete meeting is at 0800. Good luck guys!
If you're trying to stay on track with your nutrition, good on you. Small changes that are acheivable, smaller portions and tracking your data are critical. Use your logs or get signed up. Shoot me a gmail address and we'll add you if we already haven't.
The Seal Beach 5K and 10K runs will be held on April 21st this year. It's a great time and a handful of us have signed up already. If you'd like to join us for the 5k the link (for both 5k and 10K races) is here.
Thanks everyone for a great morning--Chris and Brian--you were total morale boosters on that run--thanks everyone--it is great to be back.
Posted by: Janine | January 14, 2012 at 16:33
John H. 1:14:02
Steve: 1:05:45
Brian W.: 57:54
Chris Y.: 57:54
Janice: 49:38
Kari: 48:38
Janine: 52:38
Jud: 57:25
Asea: 36:44
DeeDee: 49:38
Suzie: 1:01:22
John O.: 33:50
Nicole: 33:50
Jeff: 1:01:03
John C.: 35:22
Betsy: 35:22
Jason: 32:30
Bill: 44:45
Tom: 49:35
Brian I.: 55:32
Mike R.: 58:57
Diana: 52:05
Madison: 31:20
Denise: 40:25
Gina: 42:30
Crystal: 48:52
Mariah: 33:42
Luis: 40:06
Joe A.: 56:11
Posted by: Denise | January 14, 2012 at 15:39
35:22 Partnered w/Shoulder Boy. Each ran first mile, did 30 reps EACH of everything, 35/53#kb squats instead of cleans, 30/50# walking lunges NOT overhead, 24" box jumps, 2nd mile I walked last 3/4, JBC ran whole thing. Bam! Legs still screaming from 400m walking lunges on Wednesday...ugh! Good job rxers and vest people!!
Posted by: Betsy | January 14, 2012 at 14:03
And pulling up the rear...
1:01:33
35# bar for squats, 10" box w/45#plate
The only saving grace here was I ran 4 miles.
I was most impressed, too Joe, with the ladies sporting the vests. Maybe next time.
Steve and Tom,
Thanks for the education and demonstration. Top class!
Posted by: Blue Banded Suzie | January 14, 2012 at 13:20
58:57 #115 Squat cleans & #20 vest
Posted by: Mike R | January 14, 2012 at 12:35
I was about to start and then all the girls start putting 20lb vests on. Talk about peer pressure!
56:11 w/20lb vest. (75lb squat cleans, 35lb on lunges, stepups instead of jumps on 24")
Thanks Chris for the vest.
Have a great weekend!
Posted by: Joseph Aihara | January 14, 2012 at 11:15