Monday, June 25, 2012

Tuesday 120626 Run

Today's minute by minutes schedule at the Hut:
X:59-Arrive at the Hut one minute early, say HI to friends and sign in.
X:00-:02- Row 400-500m, relaxed warm up
X:02-:04- check your journal or PR white board for best 5K run time
X:04-:05- find a jump rope, do a few singles and doubles, get a couple mountain climbers in
X:05-:06- squat, stretch keep loosing up while you listen to instructions for the 2xOMW, then:
X:07- 3, 2, 1 GO, as many reps as you can get in 2 minutes
X:10- walk/jog with the group out to Cross Creek for the 5k Run
X:15- 3, 2, 1,GO- beat your PR on the run, then jog back to the Hut
X:58- write your new PR on the June PR board and update your PR on the white board :)
Nanette charging it!
Tuesday's WOD: 6 and 9am, 4 and 6pm.  Foundations WOD at 8am, Kids Class at 3:15pm.
2xOMW: Double Unders/Mountain climbers (R/L=1 rep)
Run CrossCreek to 24616 Malibu Road and Return for time.
thenCut off is 30 minutes.  Mandatory turn around at 15 minutes, note address of turn around)
Post time (or address reached) to journals/chalkboard and PR whiteboard hopefully!
Compare to most reent 5K runs:
Friday 120525, Monday 120326, Friday 111007.

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