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January 5, 2007
CrossFit Oakland Mud Run Teams
It's official, we have 3 teams registered!!!
Training Schedule
All trainings will take place @ 9.a.m.
January 28th- 5,10 or 15 K run around Lake Merritt (benchmark time)
Meet: Boat House at Lake Merritt
check out the following website for more info about Lake Meritt
Joggers and Striders
February 11th- 1 Mile Hill climb
Meet: TBD
February 25th- 10 K around Lake Merritt w/ LMJS
March 11th- 5K Sand run at Ocean Beach
Meet: TBD
March 25th- Trail Run @ Joaquin Miller
April 8- 10K around Lake Merritt w/ LMJS
April 22- Hill Repeats
May 6th- 5k Mock run with obstacles, hills, sand and mud
Meet: TBD
May 20th- 10 K Lake Merritt with wet clothes
Meet: Boat House @ Lake Merritt
June 9th : Race Day!!
***Check your email for more info--we have created a Yahoo Group to keep all team members up to date. Team configurations are posted there.***
Posted by Nicole Okumu at January 5, 2007 6:29 PM
Comments
ok, so I just posted in response to a question on the main site about strategy for the 5x5 workout, and I'm pretty proud of my answer, so I figured it might help all of us. I don't want to sound like a know-it-all, but all I did for 2 years was 5x5 heavy workouts, so i'm pretty confident.
sets 1 and 2 are warmup sets. sets 3-5 are your working sets. I would try to aim for a weight that would be very difficult to get 5 reps of. I think the best strategy is to choose a weight that you can get 5 reps of on sets 3 and 4, but maybe not 5. Your goal for the next time you do this exercise should be to get that 5th rep. Increase weight as needed. Sometimes I would treat set 3 as a slightly lighter working set with sets 4 and 5 being the heaviest. Sometimes I would do sets 3 and 4 as the heaviest, and 5 slightly lighter. Sometimes 3-5 would be the same. It was just based on how I was feeling at the time, and what the exercise was. Hope that helps.
Posted by: Jonathan at January 5, 2007 9:08 PM
Thanks for setting up the training schedule for the mud run! It looks like a lot of work but also fun and well thought out.
Posted by: Ann at January 5, 2007 9:26 PM
I checked Yahoo! Groups and they only have one for CFO.
Is that the correct group? Or are you starting a new one?
Posted by: Tim R at January 6, 2007 2:22 PM
Tim: do you have a yahoo address?
Posted by: Nicole Okumu at January 6, 2007 3:13 PM