Jul 29, 2015

Thursday 15.07.30

Coaches Clinic Today at 1600:  Conatact Mark if you can go

Warm Up
- Run to the track
- Dynamic stretching
Main WOD
- Accumulate 5 minutes in a push up plank position

6 x 400m

1 minute max rest between rounds

Mobility WOD
- Hamstring stretch and calf mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- If you're looking to increase your 2 mile time, 400m runs will help significantly towards that goal.  Take your two mile time goal and figure out the 400m split.  Each lap focus on hitting the split to train your body to run at that speed.

Mobility WOD
Walk or jog back to the bubble and spend 2 minutes each leg focusing on the hamstring muscles.  Once that is complete spend at least 1 minute each calf with either partner mashing or with a lacross ball.


Emery Baughan said...

13:38 with 1 min rest between rounds

Sean Carmody said...

Did my Fantasy Games WOD based on the finishes of my top male and female athletes. 21 Muscle Up-Skin-the-Cats, 48 TGUs @53#: 32:12

Boo said...

16:04 six laps with 1 min rest

If you ordered an Iron Major T-shirt from CGSC Foundations, the shirts are in!

Devon McCuan said...


monroe said...

Planks: 3:00, 2:00. WOD: fastest 1:46, slowest 1:50. Followed with 6 x 6 T2B, 10 x 20m Farmer's Walk with 140lbs.

Kevin McDonald said...

Did this WOD 1 AUG. Planks: 2, 2, 1. Goal was 1:37 for the 400. Ran 1:32, 1:31, 1:33, 1:32, 1:33, 1:33 with 1 minute rest between rounds.