Workout

Dead Lift
90% of your 1 RM x2 x5

AFTER
“Mini Metcon”

Tabata Row!
Those that DL’ed on Sunday, February 8th, will work on skills (e.g. SN Bal, RDLs, etc) today.

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Workout:
5 mile run or 10K row

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Back in my track days this was our typical weekend run…run a mile, sprint to the meter, jog 100M, sprint to the stop light, etc…

As I am rowing vs. running the examples below will reflect rowing…

Today lets do:

Warm up – easy rowing/running for 5 to 10 minutes

1. Steady, hard pace (e.g. 2:00 – 2:30 pace @ 500M row) for 1000M
2. Slow recovery (e.g. 2:40 pace @ 500M) for about 1000M
3. Easy pace (e.g. 2:10-2:40) for 10 minutes with 60 second burst (1:50 pace) every 3 minutes
4. Easy pace (e.g. 2:10 – 2:40) for 10 minutes with 10 second burst every minute
5. repeat until you finish the 10K.

I like this type workout because I’ve done it in the past, it helps past the time (I worry about the efforts, intervals vs. the overall time) and it is more like a CrossFit workout vs. steady state running….enjoy!

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In older ages, adding strength training to an exercise regimen can provide relief from arthritic pain, improve balance, strengthen bones, reduce glucose levels and reduce the risk of falling. But a large segment of Americans in every age group say they get no leisure-time physical activity. The number of people who exercise declines with age.

Here’s a percentage breakdown of those who get no leisure-time physical activity:

• Age 18-29: 19%
• Age 30-44: 22%
• Age 45-64: 25%
• Age 65-74: 28%
• Age 75 and older: 36%

– Shari RoanSource: The State of Aging and Health in America, 2007; Centers for Disease Control and Prevention and the Merck Co. Foundation.

As these numbers are self reported, I am inclined to believe the percentages are actually much higher. What do you think?

Workout:

5 mile run or 10K row

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