Monday, October 1, 2012

Tuesday 121002 Partner 20 rounder and some thrusters

This coming Sunday morning is the Santa Monica 5000- a 5 kilometer road race that is very well known.  People travel from all over the place to compete in this with winners finishing in under 14 minutes for men and under 16 minutes for women!  And of course- there will be non-competitive fun-runners as well, along with everyone in between.  This event is also a fundraiser for the Santa Monica Malibu School District where part of every entry goes to a sports or physical education program at a school of your choice!

As a CrossFitter- you are ready for this!  We don't expect to be at the front of the pack... but we are all capable and ready to get out there and to run a PR on this flat, scenic course.  I recommend that you NOT sign up in advance- because if you do, there is a "mandatory pre-race packet pick up" on either Friday or Saturday at Santa Monica High School... if this is convenient for you- then by all means- register in advance.  Alternatively you can register on race day at the starting line.

5k Race begins at 7:30am... I recommend arriving at the parking area at 6:30-6:45am to give you enough time to park, register for the race and then for a 15 minute warm up.  Where should we go to breakfast afterwards?!
Natalie getting air with some lateral jump burpees.
Tuesday WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am. Kids at 3:15pm
Work/rest with a partner,* 20 rounds for time of:
5 pull ups
10 Kettlebell swings (24/18kg)
~80m run/100m row
*2 rounds on, 2 rounds off... resulting in 10 rounds per person total.
-5 minute rest, then-
Remainder of the class to:
Work up in weight with 5 rep sets of thrusters
Post team's time and scaling and your own heaviest Thruster set to chalkboard/journals.

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