Thursday: 100401

Posted: March 31, 2010 by Todd Katz in WODs
Tags: ,


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.


10 Rounds
15 Deadlifts 135
15 Pushups

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Compare time with 100311

  1. Sarah (salbec) says:

    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!

  2. mel says:

    Love that sense of humor! Hiking Old Rag Mtn tomorrow — don’t want to be a pusscake but may or may not post tomorrow!

  3. Don T. says:

    Strange…I didn’t breath once while reading that yet my eyes never stopped growing wider.

  4. Mike says:

    16:35 with 95#.

  5. James says:

    17:49 @ 106 lbs

  6. Alison says:

    That was a good one! Thanks Sarah, great coaching today🙂

    18:15 with 95#

  7. Devin says:

    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#)

    • Sarah (salbec) says:

      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!

  8. kelli says:

    18:07 @ 135 lb. Beat my last time by 8 sec.

  9. Cheryl says:

    17:08, #65. Didn’t beat my time but almost doubled the weight…

  10. Kate says:

    16:55, 65#’s. Thanks, Sarah!

  11. Timbo says:

    Road WOD outerbanks nc

    x5 rounds

    40 doubleunders
    30 box jumps
    20 kettlebell swings
    10 kettle goodmornings
    5 handstand pushups


    Kevin McCarthy

    • Sarah (salbec) says:

      Nice! How’s the beach WOD – 15 wave jumps, 10 turn over to toast the other side, 5 beer curls….

  12. Don T. says:

    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.

    • Sarah (salbec) says:

      Thanks for fashion shout out😉
      You rocked that Don! Loved the adrenaline push in the last round. That earns ya fitness brother!

  13. Eric says:

    17:05 #115 – Increased weight but Sarah’s pirate socks kept me on Anguilla time….Good to be back.

  14. Sarah (salbec) says:

    95#, 20:15 (16 seconds slower than last time…work to do, work to do).

  15. Carol says:

    6 rounds of push ups and 4 of situps….arm is bugging me.

  16. Scott says:

    17:36; 95#; 7/10, thx for the push Sarah

  17. Steve says:

    14.44 with #95

  18. Baden says:

    19:59 #115

  19. Claudia says:

    13.15 with 65# 10 rounds @ 10 deadlifts 7 pushups.
    Hard to move for about three days…

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