168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

May 17, 2010

Monday

WOD

Press
3-3-3-3-3

Followed By

3 Rounds For Time
50 Sit Ups
Run 800

“People of character do the right thing even if no one else is, not because they think it will change the world, but because they refuse to be changed by the world.”
– Michael Josephson

The Active recovery on Saturday was phenomenal! Don’t worry if you missed it there will be another one coming soon-Amy has generously offered to set up bi-weekly classes at a cost of only 10 per visit! I am really excited for this and will have more details soon!

The Saturday event was a lot of fun as well and working out on the sidewalk drew a lot of attention- expect to get a tan while you workout this summer until membership outgrows the sidewalk!

Check out the “K95K”

Supplemental Endurance Work This Week
CFE

1.

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

2.

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

About the Author
  1. Nicole Reply

    Hello Everyone! I am committing to a 100 push ups a day challenge for 30 days! Anyone want to join?!

    One of my FB friends turned me onto it and I thought it might be “fun” to do:)

  2. Nettie Reply

    This comment has been removed by the author.

  3. Nettie Reply

    I’m in! Can you do the 100 throughout the day, say 25 when you get up, 25 at lunch, 25 at C3 and 25 before bed? Or are they to be done at once, resting as needed?

  4. Nicole Reply

    That’s great Nettie! Yes, you can absolutely break them up throughout the day resting as needed. I am going to use this opportunity to work on doing push ups with different hand/arm positions, for example, arms narrow, middle, wide, hands forward, angled, etc… One day I might try to do all 100 at once for time. It’s a total of 3000 push ups so I think that there is a lot of wiggle room as long as you are practicing good form and hitting chest to deck:) Let me know how it goes for you!

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