The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running.
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Running? Just running? I'm not liking how this is looking.
CFWU x2
Squats to 115
WOD:
2.5 km run
12:28
I was happy with this time today. Anything sub 13 min is a great run for me.
It was a beautiful morning to run, that's for sure. Nice work everyone!
6am
Over Head Press to 115 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5

WOD:
2.5 km run
12:23 (PR)

Back on May 3rd I did a solo morning 2.5K run and my time was 13:14 ... faster today ... thanks Trish for keeping a good pace. :)
Daily Squats
1 x 135, 225, 315, 355

Press 5RM
80, 95, 110, 125, 135, 145 x 2, F

WOD:
2.5 km run
Time: 11:11

Lots of fast runners this morning.
Nice work 6am!
First day of barbell assessment
WOx2
squats to 60
1 set of front squats
1 set of overhead
wo 7 min amrap
10 dbl unders
10 kettle bell
and threw in the group 2.5 km wo for good measure.
I think I'm gonna like the transition to Barbell
AM: Hot Tub/Stretch. Snatch 85x2x3. Cleans 115x2x3. Squats 160x2x3. Super light day! 2.5km Run in 12:44. Not a PR but I've only been under 13 minutes once before. I'll take it. PM: Visit from my Mom and then a trip to the dentist. FUN!! I love my Mom and I love going to the dentist. That's a great afternoon!
Warmup

Squat rest to 170# x 5

2.5km run in 11:30 (11 seconds off PR)
Foam rolling. Stretch.
Warm up.
Squats 225x2.

2.5km run 12:44.
Off my PR but had a great run!
Nice work this morning everyone!

Yoga tonight.

Hot tub

3 sets of 10 slow controlled squats
3 sets of 10 lunges

foam rolling
Yes Jason running. It's when one foot goes in front of the other repeatedly
CFWUx1 minus Turkish getups. Lower back injury is still fussy.

Squat therapy:
4 sets of 55lbs x 15 reps.
Better depth than last week; stiffness in lower back is still there but it handled the extra "ask" on depth today well and with consistency.

WOD:
2.5 km run

11:43. Nowehere near my PR but I was really happy to pull it off anyway without the foot or the back quitting on me. Nice to be back in the game with the running. Will I be ready to resume a full strenght program next week? We'll see, we'll see. :)
12PM: squat 455x2x3. 1PM: Julie's voodoo doll.
Press (3r@90%) PM 140
70,85,95,105,115,125
Squats (3r@90%) PM 385
190,225,260,295,330,345

2.5 k run
10:48
21 seconds slower than my PR