Pull-ups - 2 sets at 68% of your max reps.
For example, if you have 25 pull-ups, 68% of 25 would be 17 reps. You would need to try and complete two sets of 17 reps. Rest as needed between sets. If you do not have pull-ups, use this time to work at getting pull-ups. (no bands)
followed by
Run a 5K
Show up people, unless you want me to post your name to the blog that you didn't come. Ha.
Click on the link below to view the route we will be running.
Click on the link below to view the scaled run (2 miles)
Post if you reached your pull-up reps once, both, or neither times as well as 5K time to comments.
Whether inside or outside, there is always hard work going on.
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Fight Gone Bad IV
Parking for Saturday's event will be in the electrical union parking lot to the west of the gym. We will not have anyone parking in our parking lot other than those that plan on being here at least until noon or later as the driveway will be used for various things.
I need help tonight after the 5:30 class (no 6:30 class, remember?) setting up the gym for tomorrow. If you are available and want to help out, it would be greatly appreciated. If not, we will definitely still need help on Saturday morning. Plan on 8AM if at all possible. Thanks guys.
I will post the final heat standings here when I post Saturday's workout. I will also have a copy in the gym. Please make sure all final changes are given to me as soon as possible. We still have slots available as some athletes have pulled out from participating. If you know anyone that would still like to sign up, please let me know.
Parking for Saturday's event will be in the electrical union parking lot to the west of the gym. We will not have anyone parking in our parking lot other than those that plan on being here at least until noon or later as the driveway will be used for various things.
I need help tonight after the 5:30 class (no 6:30 class, remember?) setting up the gym for tomorrow. If you are available and want to help out, it would be greatly appreciated. If not, we will definitely still need help on Saturday morning. Plan on 8AM if at all possible. Thanks guys.
I will post the final heat standings here when I post Saturday's workout. I will also have a copy in the gym. Please make sure all final changes are given to me as soon as possible. We still have slots available as some athletes have pulled out from participating. If you know anyone that would still like to sign up, please let me know.
5k - 23:42 (pr by nearly 2:00)
Pullups = 20 x 2 butterfly/unbroken
5k Run = 28:47
BrandonB
Run= 24:40
Did C2B just cause I dont think the max i got on that day was my tru potential...run was tougher then expected, didnt pay attention to full route so i expectd finish 2 b at gym door, didnt realize it wasnt til almost done, didnt have chance 2 kik in last hard effort until 2 late...
Nice work 6amers!!!
5k - 32:02 and I didn't die. Not as bad as I thought. I only walked about a block of it. Thanks Christina for running with me.
5K run: 28:12 (like Brian, that is a pr for me by 2mins as well)
Great job 6am peeps.
P.S. Thanks for the adjustment, Eric. My migraine headache is completely gone. Which is heavenly because I have been dealing with it for 2 days. Chiropractic works!!!
As for the run, I chose the scaled run, 2 miles in 26 minutes. It wasn't terrible, but I can wait a long time for this one to come back around.
Steve
pullups: 26x2
run: 24:11
Mel C
14 X2
Struggled with the middle mile in the run......lungs not legs....interesting since I just spent a week hiking up and down mountains in Colorado.
27:48
Shelley
Looking forward to FGB tomorrow!
27:14 for 5K run. Felt pretty good. Wanted to get under 30 min so I was happy with that.
Great job tonight guys! Looking forward to FGB tomorrow!!
Mel, you're clearly a genius.
14x2 on pullups - had to regrip a couple times on the second set. First set felt nice and easy, though.
27:34 - Not my arbitrarily chosen goal of 25:00, but for those keeping track (ME), it is 10 seconds faster than Josh. So I'm happy.