Mar 27, 2012

032812 Wednesday

Skill Work:
Pistol squats.  Use the cage for balance as necessary, but focus on going down in control and keeping your knees over your toes.



WOD: The track is in use for APFT ... but we can 'interval' on the sidewalk around the golf course and get some hills in as well.

Run 3 miles, alternating 2 min at 1 mile pace (5-7 minutes per mile) followed by a 1 min jogging recovery.
OR: Row 5K using the 500m/1min setting until you've completed 10 total intervals.

Map for run route:





17 comments:

Meg Smith said...

Paleonola order going in next week. See paleonola.com for info. Our price is $6.39 a bag with a very small shipping charge. Email me at armynavysmith@gmail.com if you want to order.

Anyone interested in doing the Whole 30 Challenge can find the group on Facebook under "Fort Leavenworth Whole 30." If you're interested in measurements for "before" let me know.

Julie said...

Hey Mike! I need to get a 5 mile run in this week before my long run this weekend, so I will take this one from home. I will run in the afternoon once Rich is home from class and Rich will come tomorrow morning. I just don't like to run 5 miles in the complete dark. :) See you Thursday!

Rich M. said...

The map isn't working. Anyone meeting at the bubble first?

Ed said...

The route follows the golf course sidewalk around the west side, then crosses Grant at Pope Ave and continues east to the road along the river, Sherman and then Stimson, which loops back in front of the LCC, crosses Grant and completes the golf course loop on Cody.

I'll check the post to see what the issue might be.

Seminar PT for me in the morning, won't be in for this one.

scottnkelly9901 said...

IMCF Hohenfels:

There is no shortage of hills here in Hohenfels!

26:12 @ 152bpm

Using "coach Garmin", I did this WOD in 1/4 mile splits. 1/2 mile @ 7min/mile (~170bpm) then 1/4 mile @ <148bpm (~10:00min/mile). Focused on getting HR back into aerobic zone during recovery interval.

scottnkelly9901 said...

Alibi: Time included final recovery with HR below aerobic zone.

james said...

5x5 Push press @ 175 failed rep 5 on sets 3 and 4 because of my weak sauce. I was a little concerned that a dropped barbell in the G3 would create havoc amongst the jam packed machines and other fitness "accessories"

Then mucked around with some max rep sets of TTB

Scott said...

20:47. I finished on a recovery cycle, so could have been a little faster, but not much. Great distance interval WOD. This should repeat good results in 4 weeks when I take APFT.

Greg M said...

23:40 - good push from Rob C, this morning.

Arod said...

great timing on this WOD as i prep for my race this weekend. I went a little longer though. 3.53 mi @ 26:30.

rob said...

Great morning for a run. We had a terrific WOD with Greg M. and I "holding each other accountable" at all times and Eric A. right behind us. Rich M. was no help to the group (way too far ahead!). 23:36.

Meg Smith said...

Finished with Debbie @ 29:49 and Amber and Erin just seconds behind. Today is the first time I've run farther than 1.5 miles in at least 18 months, probably more. Guess it proves CF makes us capable of the out of the ordinary.

@Mark Monroe, I now regularly have to do 2 words to verify, and often times have to do it twice. You're not alone!

Jake78 said...

Joel Gleason and I did the "golf course" version in about 25 minutes. Invervals are hard.

Sincerely,
Jake

Rob Graetz said...

CF Day 3, took me 30min-ish (forgot to set the stopwatch). Haven't run much due to an ankle problem, but felt pretty good outside of being slow as heck.

Ross said...
This comment has been removed by the author.
Ross said...

IMCF-Graf
very tight today from my run yesterday, turned this in to a 30 min run at 9 min / mile pace.. Was really more a run to enjoy the German country side..

monroe said...

Rowed 2k, 7:49, then 34 abmat situps, 33 GHD situps, 33 TTB, 5 MU's, 5x5 weighted dips.