Thursday, 26 April, 2012
Posted by Mandee on April 25th, 2012
19 responses
Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout: "Athlete's Choice" 2 Rounds for time: 500 Meter row 400 Meter run 20 Kettlebell Swings, 32/24 Kilograms 20 Hand release push ups 2 Rope Climbs *Athletes can choose the order of exercises for each round but can only complete one round at a time. Ex: 500m row, 400m run, 20 KBS, 20 push ups, 2 rope climbs, repeat. Not - 1000m row, 800m run, 40 KBS, 40 push ups, 4 rope climbs. Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov]
19 responses to "Thursday, 26 April, 2012"
April 26, 2012 at 1:40 am
Be good while we are gone. NO TALKING!!!!!!!! :)
April 26, 2012 at 2:30 am
You all should have seen powerlifting yesterday. It looked like a recovery class instead of powerlifting. We were all banding it on the ring dips. Between the four of us we had five healthy shoulders. Good coaching from Tracey.
Hope you all have safe travels.
April 26, 2012 at 2:54 am
1 mile warm up
(30 second full sprint) / (30 second rest) repeat 10 times
1 mile cool down
This has given me a new appreciation for those of you who do this every day at the 6:00 class. You are some tough folks....because exercise at that hour ain't fun...
April 26, 2012 at 3:17 am
5.7 miles Total, 0:43:31
w/u: 1.87 mi easy
Tempo: 2.54 mi @ 6:43/mi (17:06)HR Avg 166(L3), HR Max 174(L3.5)
w/d: 1.28 mi easy
Overslept this morning, 0440 came way too fast, been sleepig really hard the last 2 nights. Cut my warm-up and warm-down short due to late start. Feel a little overtrained this morning, maybe? Could be all the M&Ms, cupcakes and Mounds I've been shamelessly devouring this week too...[carbo-load anyone?] Didn't feel springy this morning, but pushed through and used the uncomfortableness and pain as a mental exercise for what it will be like during the race. Looking forward to racing Xterra Ft. Yargo this weekend though and hearing how Regionals went! GOOD LUCK JAKE!!!
April 26, 2012 at 4:28 am
I have officially defeated my fear of the rope. Just need to use my legs more! Great coaching as always Tracey. Safe travels to all going to Regionals!
April 26, 2012 at 4:59 am
All scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be competent, equipped for every good work. 2 Timothy 3:16-17
April 26, 2012 at 5:31 am
April 26, 2012 at 7:59 am
April 26, 2012 at 11:15 am
April 26, 2012 at 12:46 pm
April 26, 2012 at 1:37 pm
(3) Rounds for Time:
10(135#) Power Snatches
10 Burpee box jumps(24")
200 Yard run
10 Deadlifts(275#)
17:20
April 26, 2012 at 1:42 pm
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