Buy-inWarmup
DROM
WOD
5k run
To make 5k on the Pilgrim Trails,
include Ring Loop with side trips to:
Troll Loop
Ent Loop
Elf Loop
Cash-out
Back squat
Skill - PVC squat snatch
Stretching
Dan's Final Onramp!
1k row
DROM
5 Squats
Shoulder mobility
Deadlift 65, 75, 85, 95#
Kipping pullup (good start, Dan!)
WOD
200m run
15 - 12 - 9
Squat
Pushup
Body row200m run
Cash-out
Stretching
This is a repeat of the Onramp 1 WOD. Dan's times:
3/2/10 19:14 (Here's that blog entry.)
5/5/10 10:43
Dan cut his time almost in half! Oowaa!
Dan's got a good grounding in basic moves and is ready to take on standard WODs.
Way to go!
Joanie's Onramp 11
Buy-in
Warmup w/1k row
Back Squat 45, 65, 75#
Kettlebell swings
WOD
200m run
20 - 15 - 10
KB swings
2 rope lowers
Cash-out
4 rounds Tabata situps
4 rounds Tabata back extensions
Stretching
Joanie's time 3:53!
Tabata scores:
Situps 15
Back ext. 14
Good KB swings!
Onramp 5 with Meg & Molly
Here's some of their push press action!
Buy-in
500m row
DROM
Shoulder mobility circuit
Standing press with PVC
Standing press out of rack
Knee to elbow progression
WOD
3 rounds of:
300 M Row
5 KTE
10 dumb bell push press
One groups will rest while
2nd group goes for each
round
Cash-out
Stretching
Bridging
Times for each round:
Meg
2:41
2:43
2:27
Molly
2:49
2:39
2:35
Kirsten is going to post the whole story. Today some soreness on the outside back corner of the left knee; ITB? Icing and stretching. Kirsten ran the same route much faster. Here's my data:
ReplyDeleteName: A Pilgrim's 5k Run
Date: May 5, 2010 7:52 pm
Map: (valid until Jun 4, 2010) Google Maps
http://maps.google.com/?t=p&z=15&ll=47.10448455810547,-88.5555419921875&q=http://api.motionxlive.com/motionx-remote/api/gps/host/d09cad9a-b90d-4c09-ae3a-ec0fa98801e5
Distance: 4.59 kilometers
Elapsed Time: 47:40.8
Avg Speed: 5.8 km/h
Max Speed: 7.0 km/h
Avg Pace: 10' 24" per km
Min Altitude: 186 m
Max Altitude: 258 m
Start Time: 2010-05-05T23:52:28Z
Start Location:
Latitude: 47.104486º N
Longitude: 88.555539º W
End Location:
Latitude: 47.104305º N
Longitude: 88.555226º W
Nirvana! A cool, cloudy, breezy evening. Just perfect for a trail run. It is beautiful in the woods now! Even in cloudy weather. All of the blossoms are out on the trees. It was 49 degrees when Charles and I went for our run. The workout was to do approximately 5K for time. I was so excited that I took off immediately down the trails. We did Troll, Ent, Elf and Ring loops. I was elated. It is so good to run again. The trails are just drying out from the recent rains. A few mountain bikers have been through since the rain. Going over plank bridges was interesting; they would sink down below water level, giving our feet a refreshing cool "bath" when crossing them. It was wonderful. I absolutely loved it. My time was 28:35 tonight. Not too bad considering the uneven footing. An absolutely great time. I was the first one to finish. When I finished, I immediately called Charles on his I-phone. I just KNEW he would pick up. I sang out, "Done!" "This better not mess up my GPS!!!" he cried. It didn't. He was able to map his run, time it, listen to music, AND answer his phone, all at the same time! Technology. Whew! This was the first 5K that Charles has done in over 20 years. He was so excited to be running again. This new Pose technique is the answer for him. It will take awhile to perfect. It is so worth it. We can enjoy something together that hasn't been possible in a long time. We are elated!
ReplyDeleteWe then treated ourselves to a taco salad for dinner, and called it a night.
Life is such an adventure!
Kirsten