« WOD 7.5.2009 | Main | Books in Review: Practical Programming »
Mornin':
6 rounds for time of:
6 Front Squats 135 lbs
6 Burpee Box Jumps 20"
Evenin':
Meet at the Ridley Creek State Park for a 10k run. We will congregate at campground #17 near the exercise court. Run starts at 6:10!
Left: Kieran Kelly running shuttles during a recent team workout.
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This guys looks great - so handsome and powerful. I know his mother, hee, hee
Posted by: Lizann | July 05, 2009 at 18:14
That is a big ship to turn on a dime. Rudder left.
Posted by: Mary | July 05, 2009 at 20:37
Hey guys....happy Monday!! Hope everyone had a good 4th.
Can someone tell me the best way to get to where the run is tonight? I'm coming from Drexel Hill area. Have no clue where campground 17 or the exercise court is. Thanks....
Posted by: Helen | July 06, 2009 at 06:56
Time: 9:54
95LB for 1 round then dropped to 85LB
20IN box
Killer workout, legs burning by the end.
Will try and get to the run tonight as well. Gotta find out how to get there.
Posted by: Mary | July 06, 2009 at 07:09
Guys,
Here are some sketch directions that should help:
1) Go South on Rt 1 (Media bypass) towards Granite Run Mall
2) Get off at Rt 252 and turn right
3) Go about a mile, passing Rose Tree Park, and then turn left onto Providence Rd
4) Follow Providence to Gradyville Rd, turn left
5) Follow signs for the park. Once you're inside the grounds, there are signs for the different campgrounds - you want #17.
6) Park near the exercise court. Lace up running shoes and change into 3/4-length Crue t-shirt.
Posted by: Rob Miller | July 06, 2009 at 08:31
Time 12:21
65lb front squat
16" box
ugly burpees
Ran 5K approx 42 min
May come out to Ridley Park with Mary tonight !!
great WOD -
Posted by: Lizann | July 06, 2009 at 10:24
8:50
Subbed 115lb. Front Squat
Posted by: Toby | July 06, 2009 at 17:45
10K time: 1 hours 2 minutes
Maybe a little less but I think I was close.
Loved the run location.
Posted by: Mary | July 06, 2009 at 21:13
Run 10K: 57:52
Posted by: Zach | July 06, 2009 at 21:46
Loved the location too. Was disappointed in my WOD though. Had nothing in the tank, legs felt like lead and a couple of stomach pains. Did more walking than running and only got through about 5 miles.
Time: 58:14
Posted by: Helen | July 07, 2009 at 06:50
According to Muscle, I did 5.3 miles because I went up those dead ends. I walked the last mile because I had to ask someone where the hell I was. That last hill was a beotch anyway. I was by myself, talking to trees, then I get to the end and Zach and Colleen were there - wtf? It was like I was in an hour and ten minute time warp - because that is how long I was gone. Nice Park, Interesting, different - next time send a pit bull after me if you want me to run any faster.
Posted by: Pants | July 07, 2009 at 09:47
completed 5K inthe morning
Ran 2 miles - 18:46 - down hill was quick but I agree with Dani up that hill was a beotch.
Great job everyone. I can't wait to go back.
Posted by: Lizann | July 07, 2009 at 10:47
Next time we run tabata drills on the hill.. :)
Posted by: Rob Miller | July 07, 2009 at 11:34
5 rounds for time:
6 front squats (75#)
6 burpee box jumps (12in)
15:26. the end of round 5 had me feeling dizzy nauseous. I'm sure the sunburn and humidity played a part also. lol It was fun tho!
Also, got rid of the green band! now doing pull ups with Red and Blue! WOO HOO!
Posted by: Ally | July 07, 2009 at 13:54
Hell yeah, I am totally in for tabata on the hill. Any hill will do. Love the location for working out, especially for run type of stuff.
Posted by: Mary | July 07, 2009 at 14:15
Hi my name is Mary and I need to shut the hell up - I lied I don't like running - Rob please ignore that comment from yesterday
Posted by: Pants | July 08, 2009 at 16:04
Hi, My name is Dani and I will run the Pants off everyone at the gym so bring on the hills. I will kick that mary chick right in the a**. She sounds like a spring butt.
Posted by: Mary | July 08, 2009 at 16:52