Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.50 Pull Ups
Run 400m
21 Thrusters
Run 800m
21 Thrusters
Run 400m
50 Pull Ups
Did you know that CF offers everything you need to get faster. Exercises and activities to increase stride length and rate...high knee, butt kick, skipping, sprinting, lunging, jumping...see other ideas here. Of course, results only come from performing each to the correct range of motion and at the correct intensity.
And if you don't like any of those suggestions for getting faster, then just rely on the old maxim, "There's only one way to run faster, and that's to....run faster!"
17 comments:
BF, which time today?
Looks like the 5am has enough people...just want to make sure that whoever is doing it isn't working out alone...
Livewrong, Capt. Awesome, Dan/Weesa, Fung Shui Steve...?
going to the 4p-who's with me?
~mfg
mfg, I will do 4 since I prefer not to run in complete darkness.
I am going to do the 4p.
Good thinkin' MC - I will be there at 4, too.
4pm is good for me.........I'm thankful for the runs in this one.....THE LAST TIME I FELT THIS BEAT-UP WAS AFTER THAT STEEL CAGE MATCH WITH A PACK OF WILD MOUNTAIN GORILLAS......SILVER BACKS I THINK THEY WERE CALLED.........
I saw Kempo Steve at the 5:30 am class.
Livewrong: I remember that match... I saw it on pay-per-view. I thought they had you until you pulled out the kettlebell and started swinging.
Karate....Nice..Hahahahahha
Ok, seriously...is there only 1 Karate Steve:)?
JJ & Master Chuang: You're clouding that memory with the George the Animal/Gorilla Monsoon vs the Moon Dogs tag-team title match in 1983.
Should be a solid group at 4p...technically, you don't have to start at 4p...you just have to be finished by 5:30p class start. See you all then.
ya'all are so funny-no wonder I LOVE being friends & spending so much time with you guys. I nearly peed my pants in a fit of laughter imagining Johnnie U bringing out the KB in the cage! ha!
There is only one person who has conquered George the Animal Steel. I have proof and it is in Matt D.'s e-mail inbox.
Sorry for missing hero workouts. Sick as a dog since Christmas.
anyone else going to be there at 5:30AM for T, W. and Thur. workouts? Want to make sure I'm not alone :)
I don't even know what tomorrow is but I'll be there!
Natalie...one word for tomorrow's workout: VASELINE! :) Glute Ham situps are part of tmrw's workout and if the same translation holds from the glute/ham situps we did on Sunday, that means L-SITS!!! See you bright and early!!!
Melissa - Great job today!! I had planned on 5:30, but since my back is getting worse, I am out. The last thing my back needs is deadlifts, and unless it feels better tomorrow, I am out for the week.
Thanks Steve! Hope your back is better...Back injuries SUCK! Plain and simple!
Crossover-Toe-Touch Steve won't be there, but what about Karate Steve, anyone know if he's showing up?:) Heal up...gotta be loose for Murph & Eva!
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