CFSR WOD 1.14.2013
Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90%
2 minutes ME Double-Unders Then (without rest)
3 rounds for time of:
15 Power Cleans 135/95
|“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”|
|Arnold Schwarzenegger quote|
Keep up to date on the games website, register early!
The race report -
Two CFSR members did Bay Area Track Club’s cross country race Sunday Maija (new member this week) and I.
Unfortunately the results are not up yet. Maija ran the 6k (3.72 mi) elite race and finished a strong 11th in 23:36 at a 6:20 per mile pace chasing a field that included some of the best distance and middle distance runners in the country. (results) I Finished 25th in 35:19 a pace of 7:07 per mile for the 8K (4.96 mi). This was fast enough to avoid being lapped until I was part way into my 3rd lap of the 2K course. The leaders passed me as if I were running the other direction at their 4:45 per mile pace.(results) I thank them for helping me regain perspective on what fast running looks like