PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout
Followed by…
Two sets of:
Side Plank Hip Bounce x 15 per side
Long Lunge Hold x 30 seconds per side
Then…
A.
For time:
Run 5k -or- Row 5k
Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
Warm-Up – EMOM for 10 Minutes:
5 k Row – 20:42
24:33 5k run. First outdoor run in a while – forgot that it is harder than the treadmill. Was tough but felt great. Happy 4th everyone here from Canada!
Ran a 5K
26:01 – the combination of running early, not eating, smoky air and heat made this a really slow run. I can usually do around 8 min miles but definitely not today. Oh well. I’ll do it again when it’s cooler and hope for better things.
A. Rx run 25:16
Row; 20:10.4
Love the millisecond accuracy! Nice work too!
21:48
So humbling to say the least…2017 was my last 5K row! 🤦♂️🔥🤦♂️🔥
A. 5k Run – 30:20
(Note to self: 3 mile @ 29:59)
B. Rounds 10,9,8,7,6,5,4,3,2,1
Ski Erg Cals – 45s/43/39/37/30/24/20/16/10/6
DB Bicep Curls @ 12.5#
GHD Sit Ups
Now for some sun and pool..Happy 4th of July all!!
Run 5K @ 00:35:07 (my first 5K distance in almost 5 years due to multiple foot problems)
Congrats on an outstanding run Mike!
Congratulations!
Nice work!
Row 5k @ 20:39
Need to work on rowing distance, particularly breathing. Anyone have advice or resources on how to time breath with strokes? For short distances I row 26-28 strokes/min and don’t pay much attention to breathing, but I had to slow down after ~1500m to 22-24 s/min and struggled to figure out breathing.
Dark horse rowing has a lot of good videos you could check out. Good work pushing through to get the 5k in!
Totally agree with Mike on checking out Dark Horse Rowing. Shane Farmer is outstanding! Great work sticking with it Lee!
Warmup done ✅
A. 5k row FT
18’55
Not as fast as a few months back but I’ll take it all the same!
That’s a blazing time! Well done.
Thanks Mike, now go and smash it yourself 👊🏻
😮 👏 💪
👍🏻
That’s crazy fast dude – nice work!
Thanks Logan 👊🏻