Saturday, September 14, 2013

Daily RAW: Tag Team Relay, LCC Workout, & FitRanX WOD

Greetings RAW Warriors,

Been a busy week this week, had a Tag Team Relay race on Thursday night, Friday we had country singer James Otto performing in town, who has local connections here with family (really special night for the community here!), so I had just a fair amount of time to get in some races and workouts.

The Tag Team Relay Race was a concept I came up with last year and had the first one in town here during my friend Brad's customer appreciation weekend, called HeggyFest.  Brad owns a lot of businesses in town, and is a runner as well. We have both raced some 5K's in the area together and he wanted to do a race for HeggyFest's activities, so I came up with the Tag Team Relay. 

The Tag Team Relay is a 1 mile course that you do with a tag-team partner.  The first person runs the first mile, then tags their partner at the start/finish and the partner finishes the 2nd mile for the total race.  We did it last year with male, female, and co-ed teams. male teams and female teams raced first, then we did the co-ed race to end it.  We ran it on a 1 mile loop throughout Finley last year, but had to change the course this year due to the stage going up on the old race course's route downtown, for the James Otto concert. We put it at the school and an out & back course of relatively the same distance, this time just with more hills on the route for more of a challenge.

We had 9 teams compete, 2 Male, 3 Female, and 4 Co-Ed teams.  My guys team won the Male division and my Co-Ed team won that race as well.  My partner for the guys team was Jeff, who recently took up running and ran a very solid 7 minute time on the 1.03 mile course.  I had 6:20, which felt great for me.  My Co-Ed partner, Leah, is an old high school friend that ran the Co-Ed race with me last year, so we are now 2-time champs for that. It was a great night for running and I think everyone had a fun time.

I have full results up at http://climbthepodium.com/tagteam.html

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I didn't do a Long Cycle Challenge workout on Thursday due to the race preparations, so I got one in on Friday.  I went for 200 straight reps at my own pace, with the 35# kettlebell. Averaged around 15 reps a minute.  Was aiming for 150 reps at first, but felt like I could go another 50 once I hit that 150 mark.  It was just a really, really good day to fall into a groove with the C&J's, one of those days you just feel strong, and getting stronger as you do it. I am now at 1900 reps for the month.  4,000 is looking like a better goal to aim for instead of 5,000, since I noticed over the last 2 weeks that even 3 straight days of varied volumes each day still warrants a day of rest in there.

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FitRanX Workout of the Day comes to you from yesterday's post that HQ put up.

Level 0-3...


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

1. Sun Gods x 8
2. Sit-Ups x 8
3. X-Body Mountain Climbers x 8
4. Close Stance Body Weight Squat x 8
5. Flutter Kicks x 8
6. Run in Place x 8

Level 4-6

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

1. Seal Push-Ups x 8
2. Sit-Ups x 8
3. Army Crawl x 8
4. Pistol Squat x 8
5. Russian Twist x 8
6. Run in Place w/ High Knees x 8

Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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

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