Charlie Hunter and Cynan Rhodes, originally uploaded by charliethehunter.
Don’t have arctic conditions to train in and drag a sled around? No problem. Chain up a few tires and hit the local park! Giddy-up!
Actually the WOD for today is hill repeats, but if you don’t have a hill, grab a sled or a [...]
Wondering if your technique needs work? Don’t have the time or funds to pay for an RKC trainer session? Check out Jordan Vezina’s Correction’s DVD.
Watch the DVD, then film yourself going through the exercise. Guaranteed you’ll learn something valuable about your technique and you will be one step closer to a safer, more effective [...]
Sandbag Shuffle, originally uploaded by thefightgeek.
Most Reps Wins!
Partner up! One partner swings a bell while the other does a sandbag turkish get-up and runs 90 yards. Switch when your partner returns. Go for 20 minutes. Record reps and weight used.
BTW – everyone should check out FightGeek’s comics.
Military Wagon HDR, originally uploaded by derektabq.
It all starts with a good wagon. Pull those kettlebells out 50 yards from the TRX start and get ready to move! Start with a solid warm-up and move. Record time and weight used.
Wagon Run!
3 Rounds for Time:
20 TRX Rows
20 TRX Chest Press
20 Burpees
Run 50 [...]
Activity
Route:
–
Elev. Avg:
43 ft
Location:
Mountain View, CA,
Elev. Gain:
-3 ft
Date:
09/16/09
Up/Downhill:
[+42/-45]
Time:
01:02 PM
Difficulty:
1.8 / 5.0
Weather:
74 F temp; 55% humidity
74 F heat index; winds N 11 mph
Performance
Distance:
4.29 miles
Time:
0:44:18
Speed:
5.8 mph
Pace:
10' 19 /mi
Calories:
562
Notes
1-2 mile warm-upTabata sprints:8 round: 20 seconds on, 10 seconds rest, MATCH the distance!1-2 mile cool-down
Map
Elevation (ft)
Pace (min/mile)
Splits
Mile
Pace (min/mile)
Speed (mph)
ElevationGain
actual
+/- avg
actual
+/- avg
1
9' 07
-1' 12
6.6
+0.8
-10 ft
2
10' 54
+0' 35
5.5
-0.3
-29 ft
3
9' 59
-0' 20
6.0
+0.2
+26 [...]
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