July 13, 2011 WOD

General warm-up:

skip rope 200x or do 50 double unders
20 hip swings lateral
20 hip swings front to back
power skip 200 ft
hand walk 50 ft

Run 1 mile for time:

Let me qualify this by discouraging you from going all out, if you have do not have the foundation of fitness for it. If you're not sure then approach me and we'll discuss it. This falls under the umbrella of taking responsibility for your fitness. If you're not ready or have not been training long enough, and you throw yourself into this you risk an injury which can set you back. Curb your enthusiasm and be smart. With that being said, if you ARE ready, then I fully expect you to put your foot on the gas and not do one iota less than you're capable of. Do the right thing.

After the mile, time allowing...

8 x 100 meter tempo runs.

Emphasis on "tempo." These are not sprints. The first 20 meters are just getting up to a good stride, the next 20 are just maintaining that stride and feeling your way into some good smooth running technique. Near the midway point you pick up a bit of speed and then smoothly shut it down over the last 10 or so meters. My advice is for you to stay within yourself on these runs. It's not a race, it's training. Let it serve that purpose. With that being said, we are running fast, not jogging.

Congrats Joseph! That record is not gonna fall for a while!