17 thoughts on “You’ll only need your running shoes”
Shawn Johnson
10k Run
1:10:39
Busy day today so I did this one from home.
First 2k around 5:45 mins per k then slowed way down to 7:45 per k for remaining. What happened? Oh well, lots of sweat happened
Heidi
5 K (Route was To Rice & back)
31:19
Janet
4 rounds
20m walking OH lunges with ruck
20 Ruck thrusters
20m Bear crawl with ruck
20 Vsnaps
with Mel M
Laura
5k: 29:10
Thanks Matt!
Melanie
4 rounds
20m walking OH lunges with ruck
20 Ruck thrusters
20m Bear crawl with ruck
20 Vsnaps
with Miss Janet
30# ruck
Then 800m sandbag carry with Miss Jeana.. I carried 30# ruck and 80# sandbag she carried green sandbag.. 45#?
Today was Jeana second private session.
This is about a 4-5 ish minute PR. I checked my old time but must have written it down wrong because it makes no sense haha I ran the first 2km unbroken and then did a few short walking intervals and then did the last .5 unbroken. Super happy with the progress on my running!
Thanks Kevin!
Open gym:
Did some calf and hip mobility.
Worked on cleans. Berger warm up and then stayed at 55# and practiced technique. Did a few of the complexes from barbell club. Coming along!
Bobbie-Jo Killam
Wod
5k run
Time: 41.51
* First 5k!
Sam Craig
Wod
3K
Time: 23:45
It was 1.43 slower then last year but I’ll take it as I haven’t ran in about a year.
Derek
WOD
5k run
PR on my 5k and also first time unbroken!
Time: 30:38
Aubrey
5km run
35:01
I’m happy with that considering all things…
Remi Richard
OG
Hang Power Cleans – building up to 215# focusing on technique
200 Doubles for time in chunks of unbroken 20s: Well that was terrible, did not finish… exposes an interesting weakness though, try chunks of 15 next time and build from there.
Lisa MacLaughlin
Did 5km from home Friday morning. Used Map My Run app
27:03
Will try the 10km another day!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
10k Run
1:10:39
Busy day today so I did this one from home.
First 2k around 5:45 mins per k then slowed way down to 7:45 per k for remaining. What happened? Oh well, lots of sweat happened
5 K (Route was To Rice & back)
31:19
4 rounds
20m walking OH lunges with ruck
20 Ruck thrusters
20m Bear crawl with ruck
20 Vsnaps
with Mel M
5k: 29:10
Thanks Matt!
4 rounds
20m walking OH lunges with ruck
20 Ruck thrusters
20m Bear crawl with ruck
20 Vsnaps
with Miss Janet
30# ruck
Then 800m sandbag carry with Miss Jeana.. I carried 30# ruck and 80# sandbag she carried green sandbag.. 45#?
Today was Jeana second private session.
Wod
5k run
Time: 41.47
* First 5k ever!
5pm OG
3 rounds
20 Cal Row
20 Push Jerk 115#
Rest 5 Mins
20-15-10-5
Cal Assault Bike
Bench Press 135#
WOD 1 – 10:27
WOD 2 – 10:37
5K – 28:50
Thanks Matt!
3 km run: 22:54
This is about a 4-5 ish minute PR. I checked my old time but must have written it down wrong because it makes no sense haha I ran the first 2km unbroken and then did a few short walking intervals and then did the last .5 unbroken. Super happy with the progress on my running!
Thanks Kevin!
Open gym:
Did some calf and hip mobility.
Worked on cleans. Berger warm up and then stayed at 55# and practiced technique. Did a few of the complexes from barbell club. Coming along!
Wod
5k run
Time: 41.51
* First 5k!
Wod
3K
Time: 23:45
It was 1.43 slower then last year but I’ll take it as I haven’t ran in about a year.
WOD
5k run
PR on my 5k and also first time unbroken!
Time: 30:38
5km run
35:01
I’m happy with that considering all things…
OG
Hang Power Cleans – building up to 215# focusing on technique
200 Doubles for time in chunks of unbroken 20s: Well that was terrible, did not finish… exposes an interesting weakness though, try chunks of 15 next time and build from there.
Did 5km from home Friday morning. Used Map My Run app
27:03
Will try the 10km another day!
5 X 2 000m rowing
Time:
8:43
8:13
8:29
8:44
8:30
OG
5K Run unbroken (1st time so PR) 37:38