Wednesday and our 15K day!

Wednesday

All kinds of crazy stuff going on. 

Some folks did 3 6 9 12 15 of cleans(135lb) and Pullups with a 235m run, while others did 10 dips, 15 pushups, 20 squats with a 365 m Run.

I did the 3 6 9 12 15 workout in 11:41 and the 10, 15, 20 workout in 13:37.

15K

Advice coming from someone who ran a bit back in the day…make sure to hydrate the night before, make sure to bring a water bottle that can be easily carried in your hand, make sure you have good socks to keep blisters to a minimum, make sure to avoid chafing (if you know what I mean, in multiple spots), try to get some carbs in your system before you run, and lastly be prepared for an hour plus of work.

The course:  I am working on a scenic run that will be an out and back, so that way if we have stragglers we can hopefully keep an eye on them.  I know many of you have never ran 9.3 miles before…well, here is your opportunity. 

jgod.jpg

Westside…Jason going old school, using a forklift for dips…

12 Responses to “Wednesday and our 15K day!”

  1. The Joe says:

    Jeff, just a suggestion for the SOS. One of my favorites was the Painstorm that we did on 4/21/07. The run, burpee, run, push-up, run, lunge, run, squat ladder…that was good times.

  2. jeff says:

    Actually, that was the one I really thought about doing…however, I saw the 15K on the website and I thought…how much fun would Joe have doing this!

  3. Kim says:

    Wednesday – my time was 27:13 or 27:16 I forget but I pushed myself to do as many pullups throughout the work out as I could. I needed the band on some of the 12 rep pullups and 15 rep pullups but not all of them. I then ran 1800 m in 11:25

  4. Eric Strohacker says:

    Jeff,
    What up? I may have that to give those workouts a try. Worked on pwr clean and jerk yesterday with 5 sets of 5. Finished 3rd set with 175 and started having pain in my elbows. Its been a reoccuring issue this past week. Tendonidous sucks.
    Anyhow I was wonder if you have any new shirts in stock.

  5. Drew says:

    Tuesday: 3-6-9-12-15 cleans (135lb) and Pullups (221lb LOL) (w/o intermediate 235m runs) in 10:15 (Plus Drew Mile in 10:30)

    Wednesday: 10 ring dips, 15 PUs, 20 squats in 19:55. (Drew Mile in 10:10)

  6. Drew says:

    5 rounds of the 10-15-20-run btw. Though it read a bit light. HA!

  7. The Joe says:

    15K, no problem! It may take me a day and a half…but I’d get some.

  8. Jon McD says:

    Damn….that pic looks like fun. Missing the WOD’s!

  9. AC says:

    I’m pretty sure there are some OSHA issues with that forkflift there…

  10. Kim says:

    Yep, still scared about the 15K…..not sure I can even last that long, I would probably get lost or something.

  11. iugirl says:

    Sock suggestion: Bal ga or Balga. I got mine at The Running Company. They are seamless across the toes, which is a big deal to me They are comfortable, wear well, and don’t rub. I walked a marathon and a half marathon in them in consecutive days w/no problems at all. After that, I went to the Fair and got cotton candy, deep fried twinkie, deep fried potato curl/chips, and of course, a DIET coke.

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