Daily RAW: 6/22/13's FitRanX WOD, Running, etc

Greetings RAW Warriors,

Yesterday was a long one for me, didn't get in a blog post due to a trip I took.  Got back not too late but I didn't get up a post at all. 

Here is today's FitRanX Bodyweight Workout of the Day from FitRanX HQ:
Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Body Weight Tricep Extensions x8
2. Bowing Crunch x8
3. Line Jumps x8
4. Reaching Lunge x8
5. Plank x8
6. Mountain Climber x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Decline Push-Up x8
2. V-Abs x8
3. Frog Leap x8
4. Jump Squat w/ Knee Tuck x8
5. Plank to Tricep Extension x8
6. Burpee x8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx
------------
I took in another 5K race today and had a great time, running with friends in the area and competing against a lot of good local competition, both male & female.  There is a local 13 year old girl that runs pretty darn quick for her age, I narrowly beat her today, and narrowly beat her last week in a race, too.  Goes to show it doesn't matter what age you are, time is still the thing you are battling against! :)

I also did some chatting with area runners and race organizers about a 5K Challenge Series to run next summer for area races.  Things are in talks right now, but its looking like a great option for next year, to offer such a Series for area runners who would run in 3 area 5K's and tally up their collective times in each race, then competing for age group titles as a whole, plus top male/female overalls too.

It would be a big project but one worth setting up, as a way to generate even more interest in area 5K's and perhaps even end it with a new race too.

----------
Need a guide to read this weekend?  Check them out at http://tinyurl.com/rkofp for a 99 cent guide to read on your Kindle. 
------------

Well, be on the lookout for the next phase of the RABC workouts, starting tomorrow for Monday's main RABC workout.

------------

Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak