Daily Archives: March 5, 2010

WOD 3/6/10

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Good Luck to our CFM Athletes up at the CF Games Sectionals this weekend!!!!

3 Rounds for reps:

1 min. each

Push-Presses

Box Jumps

Toes 2 Bar

rest 1 min.

Scoring will be individually, but group will be split into two teams.  Highest total wins!  Also, you will have team names so think of some good ones!


Don’t forget, schedule change starts this Monday March 8th!  Check out the schedule on the main page.

Lets RUN, No SNOW!

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Saturday Group Run:

 When: Saturday, March 6, 2010

Time:    0845 Meet, 0900 Run

Where: Crossfit Maximus in Hamburg

            859-327-3677

            1850 Bryant Road

            Lexington, KY 40509

 http://crossfitmaximus.com/category/halfmarathontraining/

 There is one route this week:

 Beginners & Intermediates:

 Both Groups will head out on the Brighton trail and turn Right onto Polo Club.  Runners will travel on Polo Club and make a left onto Deer Haven.

Deer Haven ends and turns in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 5.6 mile turn around (Winchester Road) or to your desired turn around.  GU shots will be distributed prior to the run.

Bring a sports drink for your long run in a botter you can run with. You will want a 50/50 ratio- sports drink to water. Enjoy your run!

 See the Running Route Map:

http://www.mapmyrun.com/run/united-states/ky/lexington/379126781722963554

 The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

 Notes:

PreRun Breakfast: Whole grain carb with Peanut butter & jelly; or cereal w/ soy milk; or breakfast bar.  Drink water and coffee at least 30 minutes before the run to prevent toilet stops and cramps.

 This weekend is supposed to be WARM, in the 40-50s. Dress appropriately.

Shorts and shirts with a long sleeve layer on top.  You can always strip down after you are warmed up. 

For after the run, have a change of clothes, water bottle and plan on refueling with something warm within 3:carbs-2:proteins-1:fat ratio of food. 

ALSO: We have a group on Map My Run if you are interested

http://www.mapmyrun.com/community/groups/468126395793138357

Please email Steve Cobb or Varinka Barbini if you have questions about the run.