Sep 11, 2014

Friday 14.09.12

Main WOD "Chase the Tortoise"
2 Partners, 1 Lap for Time

-2.5 Mile Partner Run

Post Running Cool Down

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partner up with someone who has a similar 2 mile run time (reference your last APFT score).  Buddy Teams line up at the south entrance of the Bubble in order of Slowest to Fastest. Buddy teams depart the bubble in 30 second incriments. Slow people will be chased by fast people. Slow people avoid getting passed while fast people attempt to pass as many as possible. Theoretically everyone finishes about the same time.  Run inside the bubble to record your time! (minus your delay time).  Stick around for some stretching. 

Scaling: Slow your pace to a jog and/or position yourself in one of the first buddy teams to start the run.

Skill: After the run, head inside the bubble and conduct 10 good minutes of post run cool down stretches. Check out this video for a solid routine. A few simple Cool Down Exercises and Stretches can help you recover from your workout and will reduce the potential for after exercise muscle soreness and stiffness. The basics are written out below:
  • Downward Dog Calf Stretch
  • Hip Flexor Stretch
  • IT Band & Quad Stretch
  • Chest Stretch
  • Quad Stretch
  • Figure Four Stretch
  • Ankle Stretch
  • Planter Fascia stretch (golf ball or lacrosse ball required)
Golf Course Route
2.5 Mile Run Route


Tina Kracke said...

Team: does anyone run as slow as I do- a 48 year old woman coming off well over a year in profile? I started running a week ago. I will spare someone else (aka buddy) the pain. See you next week. Yes, I did max the run on my last APFT in Nov with a 17:31. Max for me but slow for anyone else.

Tina Kracke said...

Or, you could start me far in front of everyone else.


Would love to have ya! See you in the am

Charles Lawrence said...

Christine and I missed this morning (hooray for the snooze button) so we're going to tackle a partner version of "The Sevens" today.

7 Handstand pushups
7 Thrusters (135#/95#)
7 Knees to Elbows
7 Deadlifts (245#/185#)
7 Burpees
7 Kettlebell swings (70#/53#)
7 Muscle-ups (instead of pull-ups...make it harder!)

monroe said...

Took my partner out to the field behind the DB for some walking, KB, and medball. Went something like walk 200m, med ball toss. Walk 200m, one-arm 35lb KB thrusters. Walk 200m, double 35lb KB thrusters, lather, rinse, repeat for an hour. Amounted to about 100 thrusters, 4 miles, and lots of tosses. Oh, and 200m double 35lb KB carry there and back (I got to do those). Anybody else been studying Dan John's stuff?