Full Moon 5K
=23:2? PR by almost 1 min.
Ran with “Spartacus” aka Loren on his second 5K of the day. One of these days I will grow up and be like him. Nice work Loren, and to even better your time on the second run is most impressive.
Great 5km run time Loren. You are getting some serious wheels.
Nice time on “Jerry” Breck. I am trying to close that gap.
Linda you are my hero (awesome run and 2nd place is stellar) and Happy Mother’s day to you. You too Nicole. Big 1st Mother’s day. Yeaaaa.
OkieDB “Jerry as Rxd = 22:10.
Ginny here is a WOD that I made up for our affiliate team. We did it yesterday. It was pretty darn tough. It wiped me out for the whole day yesterday and my legs still felt it today during “Jerry” Maybe you can use it with the CF Jenks Team. Good luck and enjoy.
Train Hard, Train Smart, Train to Survive! OkieDB Out
OkieDB Special WOD
Team Multi-Mode Sprint/Rest Rapture (Developed off 50% Tabata Interval and Fight Gone Bad Format)
2 male / 2 female Team Format
In this workout team athletes move through each of the seven stations after a minute of work followed by a 30 second rest before starting the next station. There is no break after the seventh station, the athlete continues consecutively through the seven stations for 3 rounds.
The stations are:
Wall-ball: 10 ft target (20lbs males / 14lbs females)
Deadlift (275 lbs males / 175lbs females)
Box Jumps: 30″ box males, 24” box females
Handstand Push-Ups: (head to floor males / head to 1 ab-mat females)
Chest to Bar Pull-Ups
Snatch Squats (95lbs male / 65lbs female
Ring Dips
On call of “rotate,” the athletes stop at the current station and must move to next station immediately for the 30 second rest. The athlete will then start the next station on the command of “Go” after the 30 second rest is complete. One point is given for each rep completed to standard. All four athletes reps are totaled for each station for all three rounds to cumulate the teams overall score. Team with highest score wins.
(10 1/2 minutes per round for a total of 31 1/2 minutes to complete all 3 rounds)
21 minutes of work; 10 1/2 minutes of rest
Work rest ratio = 50%
Full Moon 5K
=20:39
Happy birthday to friend Angie! Everyone should have a friend like her. She is always upbeat, encouraging and complimentary. Have a happy day!
Full Moon 5K
= 21:32
Nice Job Loren… good to see you there last night!
Bristow Wildflower Run (lots of hills!)
= 31:10 (PR)
2nd place age 55-59
Good pic Santiago! Lookin’ good!
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
As Rx’d
Time: 21:23
Happy B-day Aunt Angie and Happy Mother’s Day! McKayla got you a card 🙂
Great job Linda!
Morning neighborhood jog = 20 min.
(after 1 night of no water, a boulevard, a bottle of pinot, and a morning of 50 oz. of coffee…hallelujah)
Full Moon 5K
=23:2? PR by almost 1 min.
Ran with “Spartacus” aka Loren on his second 5K of the day. One of these days I will grow up and be like him. Nice work Loren, and to even better your time on the second run is most impressive.
Thanks Natalie & Samantha. 🙂
Linda, you are awesome. And, your husband makes great cheesecake!
Great 5km run time Loren. You are getting some serious wheels.
Nice time on “Jerry” Breck. I am trying to close that gap.
Linda you are my hero (awesome run and 2nd place is stellar) and Happy Mother’s day to you. You too Nicole. Big 1st Mother’s day. Yeaaaa.
OkieDB “Jerry as Rxd = 22:10.
Ginny here is a WOD that I made up for our affiliate team. We did it yesterday. It was pretty darn tough. It wiped me out for the whole day yesterday and my legs still felt it today during “Jerry” Maybe you can use it with the CF Jenks Team. Good luck and enjoy.
Train Hard, Train Smart, Train to Survive! OkieDB Out
OkieDB Special WOD
Team Multi-Mode Sprint/Rest Rapture (Developed off 50% Tabata Interval and Fight Gone Bad Format)
2 male / 2 female Team Format
In this workout team athletes move through each of the seven stations after a minute of work followed by a 30 second rest before starting the next station. There is no break after the seventh station, the athlete continues consecutively through the seven stations for 3 rounds.
The stations are:
Wall-ball: 10 ft target (20lbs males / 14lbs females)
Deadlift (275 lbs males / 175lbs females)
Box Jumps: 30″ box males, 24” box females
Handstand Push-Ups: (head to floor males / head to 1 ab-mat females)
Chest to Bar Pull-Ups
Snatch Squats (95lbs male / 65lbs female
Ring Dips
On call of “rotate,” the athletes stop at the current station and must move to next station immediately for the 30 second rest. The athlete will then start the next station on the command of “Go” after the 30 second rest is complete. One point is given for each rep completed to standard. All four athletes reps are totaled for each station for all three rounds to cumulate the teams overall score. Team with highest score wins.
(10 1/2 minutes per round for a total of 31 1/2 minutes to complete all 3 rounds)
21 minutes of work; 10 1/2 minutes of rest
Work rest ratio = 50%
OkieDB…that sounds horrible! We might have to do it. MUHAHAHAHA 🙂