WOD:
20 mile run @ 6:20 pace.
We’ll do a few striders before we go out….
It may be torrential rain, so dress accordingly.
Focus on foot strikes per minute. Most Kenyans have a 90 foot stroke per minute cycle.
Try not to be a heel striker.
If you can try and stay on pace with Devin. He will be running his first Boston Marathon in 20 days.
It’s important to remember than when running long slow distance that you have your nutrition planned out adequately.
ok, enough already… April Fools.
WOD
10 Rounds
15 Deadlifts 135
15 Pushups
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Not sure which I’d rather do! That deadlift pushup WOD killed me last time, and 20 miles might be a nice break – although Devin can mix the drinks and have a party waiting for us all at the end after he blazes through it!
Love that sense of humor! Hiking Old Rag Mtn tomorrow — don’t want to be a pusscake but may or may not post tomorrow!
Strange…I didn’t breath once while reading that yet my eyes never stopped growing wider.
16:35 with 95#.
17:49 @ 106 lbs
That was a good one! Thanks Sarah, great coaching today
18:15 with 95#
I agree with Alison, excellent coaching. You kept me going those last few rounds… Thanks!
you got it Mike! great time today! I still believe in your squat
U probably believe in the Easter Bunny too, don’t u?! I’ll keep working on it…
well done Alison! Like how you pushed it, and your deadlift form is spot on!
Todd, I have a great name for today’s WOD: “Blood, Sweat and Fears”… I think I dropped 2 quarts of sweat and close to a pint of blood this morning…
Needless to say, I loved it!
Great coaching Sarah!!
16:24, Rx+ (185#)
Nobody pushes through a WOD like DCarr! Your bloodiness threw me when I saw it at first – you must have touched your face b/c it was on your cheek, your arm, the floor, etc. Amazing to watch you DL like that…great job!
18:07 @ 135 lb. Beat my last time by 8 sec.
17:08, #65. Didn’t beat my time but almost doubled the weight…
Go Cheryl!!!
16:55, 65#’s. Thanks, Sarah!
you did amazing this morning Kate! Killed my time by A LOT!
Road WOD outerbanks nc
x5 rounds
40 doubleunders
30 box jumps
20 kettlebell swings
10 kettle goodmornings
5 handstand pushups
25:40
Kevin McCarthy
30:20
Nice! How’s the beach WOD – 15 wave jumps, 10 turn over to toast the other side, 5 beer curls….
23:03 Rx
really hard wod
many thanks to coach Sarah for all the support and mid wod coaching. Coach Todd’s ongoing deadlift coaching starting to pay off as well. LOVED the socks Sarah.
Thanks for fashion shout out
You rocked that Don! Loved the adrenaline push in the last round. That earns ya fitness brother!
17:05 #115 – Increased weight but Sarah’s pirate socks kept me on Anguilla time….Good to be back.
95#, 20:15 (16 seconds slower than last time…work to do, work to do).
18:25
76#
6 rounds of push ups and 4 of situps….arm is bugging me.
17:36; 95#; 7/10, thx for the push Sarah
14.44 with #95
19:59 #115
13.15 with 65# 10 rounds @ 10 deadlifts 7 pushups.
Hard to move for about three days…