NEWS
MEMBER APPRECIATION BBQ: PLEASE SIGN UP BY END OF DAY WEDNESDAY OR SHOOT US AN EMAIL IF WANT TO RSVP BUT CAN’T MAKE IT TO THE BOX.
As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL this Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore! Please sign up at the front desk with number of guests so we can make sure we have enough eats.
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
10 Rounds:
300 Meter Run
100 Meter Walk
Post Intervals to Comments.
Slowest- 1:11 (first two rounds)
Fastest- 1:02 (last round- chasing Scott)
Range – 1:02-1:11
1:11/1:11/1:09/1:10/1:08/1:08/1:10/1:10/1:09/1:02
1 – 1:07.83
2 – 1:06.08
3 – 1:07.00
4 – 1:07.81
5 – 1:08.71
6 – 1:05.58
7 – 1:09.21
8 – 1:04.65
9 – 1:05.06
10 – 1:04.74
Most were between 1:47 and 1:52 (first was 1:37, last was 1:40)
1:10-1:14
Most were 1:10; 1:12(2), 1:14(1)
1:03/1:03/1:04/1:03/1:03/
1:05/1:06/1:06/1:07/1:05
0:55-1:00
0:57/0:59/0:59/0:59/0:59/1:00/0:58/0:58/0:58/0:55
:59-1:05
59; 1; 1:02; 1:01; 1:02; 1; 1:02; 1:05; 1:02; 1:01
:53 – :58
fastest – :55 slowest – :58
55 / :56 / :56 / :58 / :57 / :55 / :58 / :56 / :57 / :56
At home on the erg-
10 x 300 m row/ 1 minute rest.
1:58 pace/ about 1:11 for each interval
1:06 / 1:14
fastest 1:11
slowest 1:13
Slowest: 1:07
Fastest: 1:00
Run: 1-3 1:24, 4 1:25 5 1:29
Achilles preservation forced move to the Bike 1 :47, 2-5 :51
1:11/1:05
Second slowest was 1:08 and kept last 6 or so around 1:06. Nice slooow walk in between.
1:09/1:15
Very slow walks between runs. Thanks Britt and Meg for the push.
:55 – :59
:55-6-7-7-9-8-6-7-6-6
Fastest :50
Slowest 1:00
Should have written down all my splits before erasing the board. Roughly 56-58 average.
1:22 / 1:30
Was between 1:23 – 1:26 for rounds 2-6.
Rounds 8 and 9 were 1:30. Last round was back down to 1:26.
1:02/1:09
Did two rounds running, back seized up, so I finished on the erg. My numbers were all over the place – from 1:25 – 1:55. Riding my bike to the box for 4 + miles on a hot day probably affected my energy level. Glad that is over and done!
at least I consistently slowed down!… until the last one of course.
:57/ :57/ :59/ :59/ 1:08/ 1:18/ 1:22/ 1:21/ 1:33/ :54
1:03 fastest 1:10 slowest
1:04/1:03/1:04/1:05/1:06/1:08/1:09/1:09/1:10/1:06