Strength:
Weighted Pull Up 5-3-1-1
WOD:
Burpee/Push Up Ladder
1-10
1 Mile Run
Burpee Push Up Ladder
10-1
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.
Weekend Endurance workout:
Beginners – 1.5 mile run
Advanced – 5 mile run
For each, hold at 90% of your 5k pace.
Sunday 11 am – Group Trail run at US National Whitewater Center
The Whitewater Center will close the trails in the event of rain in order to maintain the integrity of the trails. We will post on our BLOG as soon as we know if the trails will be closed or you can visit http://www.usnwc.org/index.php?option=com_content&view=article&id=153&Itemid=450 to check the trail status.
If the trails are closed, we will instead meet at Freedom Park at 11:00, near the tennis courts to run the booty loop. The loop is just shy of a 5k distance and depending on your comfort zone, we’ll do 1-2 laps of the loop.
Also, if you're looking for a good race to do this spring/summer/early fall, here are some local ones (thanks, Dee, for compiling this list):
4/24/10 CPCC Skyline Run 5k – Registration: http://www.active.com/running/charlotte-nc/cpcc-skyline-run-2010
4/25/10 Endurance group run at US National Whitewater Center (Rain Plan – Freedom Park to run Booty Loop. Meet near tennis courts)
5/1/10 Run Like a Girl 8k/5k at US National Whitewater Center – Registration: http://www.runlikeagirl8k.com/page10
5/7/10 Right Moves for Youth Twilight 5k – Registration: http://www.active.com/running/charlotte-nc/right-moves-for-youth-twilight-5k-2010
5/8/10 Girls on the Run 5k – Registration: http://www.gotrcharlotte.org/newbalancegirlsontherun5k.html
5/15/10 Run! Ballantyne 10k, 5k – Registration: http://www.sportoften.com/events/eventDetails.cfm?pEventId=5766
5/22/10 Great Harvest 5k – Registration: http://www.active.com/running/charlotte-nc/great-harvest-bread-co-5k-2010
5/22/10 Riverbound 10k & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
6/5/10 King Tiger 5k – Registration: http://www.active.com/running/charlotte-nc/king-tiger-5k-at-university-city-2010
6/19/10 Summer Breeze 5k – Registration: http://www.active.com/5k-race/charlotte-nc/summer-breeze-5k-2010
7/17/10 Riverbound 5k & 15k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
7/24/10 Run for Your Life 4-miler – Registration: http://www.runforyourlife.com
8/24/10 2010 Trail Run Challenge 5k & 10k – Registration: http://www.active.com/running/charlotte-nc/trail-run-challenge-presented-by-jesse-browns-outdoors-at-the-us-national-whitewater-center-2010
9/25/10 Riverbound ½ Marathon & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
Weighted Pull Up 5-3-1-1
WOD:
Burpee/Push Up Ladder
1-10
1 Mile Run
Burpee Push Up Ladder
10-1
The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.
Weekend Endurance workout:
Beginners – 1.5 mile run
Advanced – 5 mile run
For each, hold at 90% of your 5k pace.
Sunday 11 am – Group Trail run at US National Whitewater Center
The Whitewater Center will close the trails in the event of rain in order to maintain the integrity of the trails. We will post on our BLOG as soon as we know if the trails will be closed or you can visit http://www.usnwc.org/index.php?option=com_content&view=article&id=153&Itemid=450 to check the trail status.
If the trails are closed, we will instead meet at Freedom Park at 11:00, near the tennis courts to run the booty loop. The loop is just shy of a 5k distance and depending on your comfort zone, we’ll do 1-2 laps of the loop.
Also, if you're looking for a good race to do this spring/summer/early fall, here are some local ones (thanks, Dee, for compiling this list):
4/24/10 CPCC Skyline Run 5k – Registration: http://www.active.com/running/charlotte-nc/cpcc-skyline-run-2010
4/25/10 Endurance group run at US National Whitewater Center (Rain Plan – Freedom Park to run Booty Loop. Meet near tennis courts)
5/1/10 Run Like a Girl 8k/5k at US National Whitewater Center – Registration: http://www.runlikeagirl8k.com/page10
5/7/10 Right Moves for Youth Twilight 5k – Registration: http://www.active.com/running/charlotte-nc/right-moves-for-youth-twilight-5k-2010
5/8/10 Girls on the Run 5k – Registration: http://www.gotrcharlotte.org/newbalancegirlsontherun5k.html
5/15/10 Run! Ballantyne 10k, 5k – Registration: http://www.sportoften.com/events/eventDetails.cfm?pEventId=5766
5/22/10 Great Harvest 5k – Registration: http://www.active.com/running/charlotte-nc/great-harvest-bread-co-5k-2010
5/22/10 Riverbound 10k & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
6/5/10 King Tiger 5k – Registration: http://www.active.com/running/charlotte-nc/king-tiger-5k-at-university-city-2010
6/19/10 Summer Breeze 5k – Registration: http://www.active.com/5k-race/charlotte-nc/summer-breeze-5k-2010
7/17/10 Riverbound 5k & 15k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
7/24/10 Run for Your Life 4-miler – Registration: http://www.runforyourlife.com
8/24/10 2010 Trail Run Challenge 5k & 10k – Registration: http://www.active.com/running/charlotte-nc/trail-run-challenge-presented-by-jesse-browns-outdoors-at-the-us-national-whitewater-center-2010
9/25/10 Riverbound ½ Marathon & 5k at US National Whitewater Center – Registration: http://www.riverboundrace.com/registration/
posted by Bryan at
4/23/2010 05:00:00 AM
10 Comments:
So as I was in the Graveyard of Forgotten Shampoo Bottles this morning, aka the gym shower, I was just thinking to myself how small the shower already is and how it just seems even smaller when there's 36 empty bottles in there with you. And then I thought to myself, did I turn the alarm on before I left this morning? Luckily I just flipped out my CPI alarm phone and turned it on from the shower, but then I tripped over a half-empty bottle of Axe body gel (presumably Bryan's) and stubbed my toe some kind of bad.
In conclusion, I submit that either we all chip in for one large communal bottle of Suave apple scented shampoo/conditioner/body wash and do away with all the tiny bottles of stolen hotel shampoo, OR, we just take our personal items home after using the shower.
Hahahaha
All I can do is laugh at this one
Great idea. Target sells those shampoo/body wash dispensers that you stick to the wall. If I remember, I'll grab one this weekend. Then we won't need any bottles in there.
That is rich! ha!
Graveyard of Forgotten Shampoo Bottles...awesome
dee - awesome list of races! thanks!
Don't throw away my Axe body gel...
Dee-bird! you're the best! thx!
I thought only prepubescent boys used Axe, oh wait...
MM
Sooooooooooooooooooo funny, Eric!!!!!
that's better than getting tangled up in all of the hair that's stuck to the side of the shower wall.
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