Friday, April 15, 2011

This weekend: 5k Time Trial

Meg post- clean & jerk WOD.

Warmup (10’)
  • 15 x Random Hand Push-Ups
  • 10 - 20 Alternating Plank Lunge
  • 10 - 20 Alternating Open Chest Plank Lunge
  • 10 - 20 Alternating Plank Lunge to Perfect Squat
  • 10m fwd & back Walking Downward Dog
  • 10 each way Foot Rolls
  • 10 -20 Bent Leg Toe Touch
  • 10 each side Foot Rocks
  • 10 each side Foot Grab and Touch
Skill (5’)
  • 3 x 10 each leg Forward Lunge
  • 10 x Pose balance, change of support
  • Run 5k
Post time to comments

Here is a downtown Houghton route for you to use; start and end at the waterfront park. 5k out and back: Houghton Waterfront Park.
Note on Scaling: Use a course measured in Kilometers and time yourself.  For help in laying out a measured course, go to
Stretching (5’)
Mobility Homework (10’)- Episode 210/365: 10 Minute Squat Test # 7

1 comment:

  1. Meg 5K: 33:30 min.
    Pasi 5k: 23:00 min.

    Pasi and I got around to doing the 5K time trial on Monday 4/25/11. After mapping it out, turns out I ran only 3.0 miles while Pasi ran 3.65. So I put the information through a pace calculator and came up with the above numbers.

    I had stopped to reset my pose several times, but my calves don't hurt maybe I am getting somewhere with this pose technique.


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