Thursday 4/11/13

Back to basics...one of our workouts from the beginning...Pre-2010.

Strength
5X5 Deadlift
Increase weigth each set

Interval Strength and Endurance
2 Rounds for Time
400 meters
15 burpees
30 sit ups
15 close grip push-ups
30 squats
800 meters
15 thrusters (25/15)
30 low-back extensions aka YTAs
15 hands off push-ups
30 walking lunges with bicep curl (25/15)
400 meters

Weekend 3/2-3/3/13

This mornings run was a great way to start the morning...31 degrees and a 10 mile run.  We had a couple new faces with us this morning and it looks like they will be joining us as new FRC members...so welcome.  One old face was out this morning and I am looking forward to dinner with him, his lovely wife Sare, and some running friends from Luke's Locker...CARLOS!  It's been a long time since Carlos has complained at a FRC group event so it was great that he did not disappoint.

Tomorrow the ultra boys will be heading off to Erwin Park in McKinney for the 24 mile trail run and the "Syllamo Challenge".  This was made up years back by a couple of us to test our endurance as well as our strength.  It's rather easy...run...when you cross a road perform 5 burpees/10 pushups/15 squats...run.  During the 8 mile loop we cross a road 4 times...do the math.  The goal will be around 4 hours..1:15-1:30 each loop.

Anyone is welcome to join the trail run or you can run 5-8 or more.  We will meet at the gym 600AM and carpool over.

Get ready for the GYM WAR May 4th.  We have the 3 WODs ready just working on the order, rules, and movement standards.  It will be a competition between FRC, Stayoung, and NFX.  Trash talk has begun!

Weekend 1/05-06

Saturday...2 hour run.

Sunday...45 minute EZ plus trail

Strength exercises
10-2 reps
Deadlift
Pullup
Floorwiper

3 X 10 reps
Box Jumps...hold 3 seconds on each squat
Dumbbell Snatch
Pushup