I'm sorry this post is coming so late! This week's WOD is simple in nature, yet not so simple to complete.
1) Run 1 mile; rest 3 minutes
2) Run 3/4 mile; rest 2 minutes
3) Run 1/2 mile; rest 1 minute
4) Run 1/4 mile; DONE!
You do each round for the best time you can get....that's it. Post your times once you are finished. How is everyone feeling? Do you feel like you're reaching your goals? How are the weight workouts going? Does anyone need any help? Pleas let Coach Bodecker and myself know how things are going. If you need help making modifications to your workouts because of equipment choices, please let us know how we can help.
I hope you all had a great 4th of July and an even better weekend.
Coach Pancho
Good morning girls!
ReplyDeleteMy times today were:
1) 1 mile - 6:50
2) 3/4 mile - 5:28
3) 1/2 mile -3:30
4) 1/4 mile - 90 sec.
Awesome feeling today!
Coach Pancho
Hey guys!
ReplyDeleteMy times were:
1 mile - 7:58
3/4 mile - 5:58
1/2 mile - 3:56
1/4 mile - 1:46
The workouts are going well! I seem to have access to the equipment I need. I hope everyone had a good 4th :)
Hello Everyone :) Hope you guys had fun with this workout!
ReplyDeleteMy times were:
1 mile: 6:46
3/4 mile: 5:44
1/2 mile: 3:33
1/4 mile: 1:47
Coach Pancho, the workouts are going really well and the weights are perfect! I definitely feel like I am getting stronger and faster with my agility work. I hope everyone enjoyed their holiday!! Keep up the hard work.
Hey Everyone! Unfortunately for me I'm not lucky enough to have a treadmill or accessible track to run at, so I had to do my test around my neighborhood that is full of hills. I did the best I could with the amount of hills, wind and 88 degree weather. It was tough because the hills definitely slowed down my time and the heat really made me fatigue...but I was extremely proud of myself that I was able to complete it.
ReplyDelete1 mile: 7:58
3/4: 5:49
1/2: 4:03
1/4: 2:14
Good job whit! Those hills would make it a lot harder! Good times with hills!
DeleteHey team !
ReplyDeleteI just did my workout and here are my times:
Mile: 6:47
3/4 mile: 5:39
1/2 mile: 3:42
1/4 mile: 1:39
This was hard going fast paced for these intervals and not gettin much rest. Especially at the end. So hard , It's embarrassing how sweaty I am. Miss you guys! Summer is almost at its end :(
Hello there everybody!
ReplyDeleteGreat job with the running! especially with those hills whit! I ran on a standard track outside.
My times were:
mile: 7:12
3/4 mile: 5:47
1/2 mile: 3:45
1/4 mile: 1:42
Take care :)
Hey guys!
ReplyDeleteMy times are:
mile: 7:58
3/4: 5:32
1/2: 3:53
1/4: 1:41
Although i ran outside, I just got a gym membership the other day so that has helped with the weights and things like that during the weekdays!
I also just met coach Bodecker for the first time when my family was in Spokane last weekend. She is super nice and her son is adorable! Cant wait to meet the rest of you :)
I am a little bit confused by the WOD for July 5th because I thought the schedule said #1 again, the first one we did? So that's the one I did. I got 21 in 20 minutes this time! I can do this actual WOD tomorrow as well as the workout though. I will post my times as soon as I have them!
ReplyDeleteMy times are:
ReplyDeletemile: 7:10
3/4: 5:50
1/2: 3:55
1/4: 1:56
This was a tiring one!
Hello Pirate Volleyballers,
ReplyDeleteI wanted to make a quick post telling each of you not to worry about your times, where you're training or that anyone is trying to catch you doing a workout incorrectly.
We are all going to trust each other through being honest, pushing each other and doing our best! I look at your workouts and am inspired. I'd much rather be running the hills of Hawaii, such as Whitney did, even in 88 degree heat than on the track I was on. Only each of you know if you're doing your best. Even if you did the wrong workout, that's ok too. Our goal is that you "Win The Day" each and every day...period! Whatever your doing, be great at it! Be in the moment of what your doing. Enjoy it!
Have a great week everyone!
Coach Pancho
Hi everyone!! Sorry for the late post :) This week was challenging!! I'm so impressed with how hard everyone is working. My times were:
ReplyDelete1 mile:7:58
3/4 mile:5:59
1/2 mile:3:50
1/4 mile:1:45
Hope you all had a wonderful holiday weekend! Miss you all like crazy! Keep it up!
Great job everybody! I also ran on a track and Mother Nature was definitely a big factor especially the heat and wind! That was sure tough but it felt good afterwards :) my times were:
ReplyDelete1 mile- 7:40
3/4- 5:40
1/2- 3:49
1/4- 1:29
Hello ladies!
ReplyDeleteMy times:
1 mile - 6:51
3/4 - 4:50
1/2 - 3:25
1/4 - 1:50
Hope y'all had a fantastic weekend!
Hi guys! These were my times for this weeks challenge.
ReplyDelete6:30
4:53
3:09
1:18
Hope everyone is doing well I can't wait to be back!
Hey Guys for some reason my results wouldn't post from my phone earlier this week. I got
ReplyDelete7:55
5:52
3:34
1:27
Gosh guys way to go! My times were 7:56 6:03 4:04 1:45. FYI dirt tracks suck!
ReplyDelete