80-60-40-20
DB Squat (1DB 25/45)
40-20-15-10
DB Swing (25/45)
30-20-10-5
Pull Ups
~For Time~
Trackback
•
Posted in Daily Work Outs
Thank you everyone who turned out today. we had 145 runners cross the line at the 5K and over 30 kids in the “Kiddie k”. The rain held off, volunteers showed up and it was a great event. A few quick notes;
Full results will be up here by Monday and also on www.octrirunning.com
Photos will be posted when available, as will age group winners.
A quick note on timing. We use a professional timing company with years of experience. A system of redundancy is in place. We have three separate means to verify placings. The clicker at the finish line, a timer hand checking at the line and finally the “pin” method, where all race numbers are collected at the finish line and matched to the other two results. There are occasions where one time may not mesh with another, but the back ups catch these instances.
Everyone did a fantastic job. The sponsors were awesome and the support was amazing. Thank you everyone.
An event like the “Expect a Miracle 5K” is a wonderful thing. People from all parts of the community coming together to support a great cause. So many people play a part in making this event happen and we will get around to thanking them all. I want to take a moment to talk about Lisa. The list of what she has done to get ready for this run is enormous, but I will list a few;
go in front of City Council and get permission
meet with local police to approve the course
meet with permiting
get shirts printed
organize volunteers
stuff race bags
race registrations online, in person and via mail
get sponsor information
find a 3.1 mile course and 1 mile course
get timing gear, cones, marking paint, mile markers,taffy, safety pins,bags on and on…
it is on and on. I do what I can, and others offer tremendous support but I can tell you this with total certainty…this even would not happen if not for Lisa Long. If you see her running around on race day tell, give her a quick shout. This is something she does because it is a great event and that is the type of person she is, but I think we can still recognize all her hard work. Thanks Lis!
Lisa stuffing 100+ bags on Friday night.
The 5K will go off at 8:00am rain or shine. It will be a great day and a great race.
Trackback
•
Posted in Daily Work Outs
10X100M Sprints
Run 100M as fast as you possibly can. Walk back to the start and go agin for a total of 10 times.
How fast should you be running? Not as fast as Bolt, but shoot for under 20 seconds. If you start getting slower each round, recover longer
Trackback
•
Posted in Daily Work Outs
800M Run
50 DB Thrusters (20/35)
30 Pull Ups
600M Run
30 DB Thrusters
20 Pull Ups
400M Run
15 DB Thrusters
10 Pull Ups
~For Time~
Trackback
•
Posted in Daily Work Outs
10 Deadlifts (BW+)
400M Run
~5 rounds For Time~
Mark Rippetoe explains how to get in the proper starting position for the barbell deadlift
Trackback
•
Posted in Daily Work Outs
30 Box Jumps
20 Push Press (75/115)
30 Pull Ups
~3 rounds For time~
Lisa with big ups on 20′ box.
Trackback
•
Posted in Daily Work Outs
The 2nd Annual Expect a Miracle 5K and 1 Mile Events will be this Saturday (8/29) At Stephen Decatur Park. Registration is available HERE or at Live Long Fitness. We understand that this can be a busy time of year, but it is ONE MORNING OF ONE DAY TO DO SOMETHING AS A COMMUNITY FOR THE COMMUNITY. Some obligations are unavoidable, we realize that, but many very busy people are donating their time, money, and passion to this event. This is a cause that is very dear to us at Live Long Fitness and we want to see a great turnout.
Trackback
•
Posted in Daily Work Outs
0