The Lake Placid Triathlon - 2 weeks ago
Nancy S - One of CFAI's own "Home Grown" Level 1 Coaches.Way to go Nancy! We love the 'digs'! Glad to hear you wore it during the run. And great job on finishing the grueling race!
Warm up:
20 Ab Mat Sit-ups (m = 20, w = 16)
20 GHD Sit ups
20 L-sit holds - 10 seconds - toes pointed
(4 rounds)
WOD:
800 m run
(4 rounds)
- Run as fast as you can - for 800m
- 1st run @ 50% max
- 2nd run @ 75% max
- 3rd and 4th runs @ 100%
- Record and BLOG best score
- Big stretch afterward
- Rest 5-7 min between efforts
COMPARE TO PREVIOUS WOD HERE
8 comments:
Great job all!!!! I love the efforts! It seems like we had 5-6 new PR (personal records)!!! Awesome.
Doug 2m 56s
PS - today is the last day to pre-register for the gymnastics clinic on-line. Hope you can all make it!
Great WOD today!! 3:15 best time for me today. I didn't do this WOD last time so nothing to compare to.
Good times...best round was 2:32 (new PR) which is about 22 seconds better than last time. Sweet...
Wow - wish I would have been around for this one. Will have to try it and see what the speedy shuffle can do. Allyson - good luck tonight and tomorrow with your dance. I know it will be amazing! What a natural talent you have! Impressed with everyone's times posted so far...
best time 3:42 round 4 gettin better but coach taylors a beast. good job all.
Chris A
Times- 5:07, 5:00, 5:00, Best time - 4:49 - Did not have a time to compare, but I am sure it is much better this time than it would have been in May. Great job everyone.
Taylor, you are unbelievable. Great Job.
5:57...I am getting better slowly but surely!! In May my best time was 6:52, so I am happy that I have Improved! Thanks
Time was 5:30 - although I did not do last time - I'm sure this is some type of PR. My hip joints felt like bone-on-bone each pace. Need some rubber pads inside hips or something for less pain. richard
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