If you don’t like what you’re doing, you can always pick up your needle and move to another groove.”—Timothy Leary
WOD
Run or Row 5K
Post time to your wokrout log.
| Daily WOD | Score |
| Laura L (As Rx’d—5k ROW) | 24:35 |
| Shane (As Rx’d—5k ROW) | 21:24 |
| Cameron A (2k ROW) | 8:54 |
| Laura J (2k ROW) | 10:30 |
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Pleasure in the job puts perfection in the work.”—Aristotle
WOD
5K Run
Post your time to your workout log & your nutrition to your nutrition journal.
| Workout | Time |
| Tim D | 27:15 |
| John C | 35:43 |
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“The difference between commitment and involvement can be seen in a Ham and Egg breakfast, the chicken was involved…the pig was committed.”
WOD
5K Run for time
Choose a more hilly course. One with dirt or grass preferably. Use your POSE running technique. Do you remember the technique? You should be able to describe it to yourself or anyone you see. To truly understand something—-TEACH IT! If you can teach it you can apply it.
Listen to the analogies in this video from Brian MacKenzie about POSE running and trying to fix Matt’s stride. It makes sense. If you have any questions post them to comments.
| 5k Run | Time |
| Josh B (Powers Loop—reverse) | 35:21 |
| Kyle S (Powers Loop—reverse) | 37:44 |
| Shane (Powers Loop—reverse) | 22:33 |
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Be as the still mountain,
Move like the great river.
~Chang Tzu ~
WOD
5k Run for time
Use POSE running technique (Posture, fall and pull). Don’t let those heels touch the ground.
Post your time to your workout log and your nutrition to your nutrition spreadsheet.
| 5k Run | Time |
| Shawn D (Bike Track 7.75 miles=12.5k) | 41:21 |
| John D (Airdyne 7.75miles=12.5k) | 25:31 |
| Josh B (Rio Vista 5k) | 31:56 |
| Kyle S (Rio Vista 5k) | 36:37 |
| Cameron A (Rio Vista 5k) | 40:31 |
| Shane (Airdyne 7.75miles=12.5k-arms only) | 26:20 |
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Better to see the face than to hear the name”
WOD
5k Run
-or-
300 Double unders
For time (of course)!
Post your time to your workout log.
| 5k Run or 300 double unders | Time |
| Josh | 38:01 |
| Walt (12 min Cindy: 5plups/10pu/15sqt–30 sec rest btw rds) | 5 rounds |
| John C (10k on Airdyne) | 21:46 |
| Dawn (6k Row) | 34:30 |
| Veda (bike on track) | 30:00 |
| Shane (300 double unders) | 37:40 |
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You will never find time for anything. If you want time you must make it.”—Charles Buxton
WOD
Run 5 K
We had a great day yesterday. John D’Amario started off the day with a PR in the deadlift (#280). Josh Brown hit a PR in all three lifts back squat (345#), press (200#) , and a deadlift (415#). Joe hit a PR in the press (140#) and the deadlift (#375#) and it was his first time doing back squats and he hit 245#. John Crews got a PR in the deadlift (180#) and he’s only 13 years old. Great job to everyone! Keep up the good work.
Today’s workout is a change of pace and a chance to get the kinks out of your legs. We have two course. 1) McDonald’s and back (no stopping at McDonalds):
and 2) Vicksburg to Powers to South Carefree and back to Shane’s Gym:
Post time to your workout log.
| 5k Run # | Time |
| Shane (Vicksburg/Powers/S.Carefree Loop) | 22:42 |
| Dave (2 rounds–20-75# Press/50 squats) | 25:09 |
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I’m not going to buy my kids an encyclopedia. Let them walk to school like I did.” – Yogi Berra
Post time to your workout log.
| 5k Run #104 | Time |
| Shane (completed on 5/1/09) | 22:21 |
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The creative is the place where no one else has ever been. You have to leave the city of your comfort and go into the wilderness of your intuition. What you’ll discover will be wonderful. What you’ll discover is yourself.”—Alan Alda
WOD
5k Run for time
The ‘catch’ phase of the rowing pull. Long arms and tight torso are important for a strong and fluid pull.
| 5k Run #104 | Time |
| Shane (treadmill) | (7:00/mile) 21:42 |
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Advice is what we ask for when we already know the answer but wish we didn’t.”—Erica Jong
WOD
5K Run
Practice your POSE running. Remember–pose (posture), fall and pull. Let gravity do the work for you. No need to drive the heel into the ground!
Ryan, Joram & Tyler working on ring dips during yesterday’s WOD.
| 5k Run # | Time |
| Shane (Treadmill) | 25:00 |
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HAPPY THANKSGIVING DAY!
5k Run
Concentrate on POSE running. Posture, Fall & Pull. Use gravity to your advantage and run on the balls of your feet.
Ryan using the weight of the kettlebell to create upward momentum.
______________________________________________________
| 5k Run #104 | Pace(Time) |
| Mark (As Rx’d) | 8:11/mile (25:27) |
| Pauline (As Rx’d) | 10:41/mile (33:11) |
| Evelyn (1.6 miles) | approximately 11:03/mile (18:00) |
| Shane (As Rx’d) | 7:24/mile (22:58) |
“Good character is more to be praised than outstanding talent. Most talents are, to some extent, a gift. Good character, by contrast, is not given to us. We have to build it, piece by piece — by thought, choice, courage, and determination.”—H. Jackson Brown
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5k Run
Keep a strong focus on POSE running. Good posture, forward lean, and lifting the foot. Use gravity for you and control your breathing.
We have a new president. Change is always good!
Ashley working hard to escape during wrestling practice.
__________________________________________________________
| 5k Run #104 | Time |
| Pauline | 34:28 |
| Kevin | 52:15 |
| Shane | 24:39 |
| 2k Row #598 | Time |
| Ryan | 9:01 |
“Trust only movement. Life happens at the level of events, not of words. Trust movement.”—Alfred Adler
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