Wednesday August 31st, 2016

Warm Up
Dynamic Flex-Runner's Warm Up

WOD
Hills @ Crystal Lake Education Center :)
Bring your own water!


Runners will achieve as much strength and power improvement as they can get by doing 10 to 12 hill sprints of 12 seconds each, twice a week. Once you have reached this level and have stopped gaining strength and power, you can cut back to one set of 10 to 12 hill sprints per week
The biggest problem I see right now, is that people are very, shall we say, ‘conservative’ when it comes to the definition of ‘balls to the wall’. In my book, your face should be turning a pastel type of green and your spleen coming out of your left eye socket on each of the rounds. Otherwise, you’re cutting corners and preserving energy for latter rounds.-Charles Poloquin





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