by Gene Crawford | Mar 6, 2015
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x backrack jerk (Bar only (45#/15#))
10x Pull ups
Metcon:
400m run
20x Kettle bell swings
400m run
20x Kettle bell swings
400m run
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2
Duarability:
10 rounds – 30 second max distance row on max weight – 30 second rest (should hit 125-150m each round)
Stretch + Hydrate & Fuel
by Gene Crawford | Feb 12, 2015
3.19 miles in 39m – not my best, but got the cobwebs out for preparation for the 12k on Saturday.
by Gene Crawford | Feb 5, 2015
Ran 4.3 miles at Riverwalk. Just a slow tour kinda jog. Clocking the miles at least.
by Gene Crawford | Jan 29, 2015
4 mile run at River Front. Cold day…
by Gene Crawford | Jan 18, 2015
Harbison 12k Trail Run training. Got in 6.85 miles; 1:56:20
Training for the Make My Day 12k; last year got:
Distance: 7.93 mi in Time:1:48:31 – gotta beat that this year. Came close(ish) today.
Didn’t feel too great today, hip mobility issues all run. Gotta make sure and stretch even on off days.
