Yes it is - It is coming soon – we will bench mark!
First think about your goalsfor 2013 and let’s post them so that we can hold each other accountant able.
First let’s email each other and also post to comments on web page if you like.
Two wods for the week
Wod 1 – All out efforts
Run – 3 rounds ; 600m, rest two minutes, 1200m, rest 2 minutes, 200m rest 4 minutes between rounds
Swim – 2 rounds; 150m rest 2 minutes, 300m rest 2 minutes, 50m rest 4 minutes between rounds
Row – 3 rounds 750m, rest two minutes, 1200m, rest 2 minutes, 250m rest 4 minutes between rounds
Wod 2 All out efforts
Run – 5 x 100m ( resting 30 seconds between each), rest 2 minutes then 5 x 200m, ( resting a
minute between each) rest 2 minutes then 5 x 100m ( resting 30 seconds
Swim – 5 x 25m, ( resting 30 seconds between each) rest 2 minutes then 5 x 100m, ( resting 1 minute between each) then rest 2 minutes and 5 x 25m ( resting 30 seconds between each)
Row --– 5 x 125m ( resting 30 seconds between each), rest 2 minutes then 5 x 250m, ( resting a
minute between each) rest 2 minutes then 5 x 125m ( resting 30 seconds
For those interested we are starting to do swim wods again at UC – this Winter
The Cost is $92.50 for the first month and then just $25 a month thereafter. Yes sounds pricey but
it is really not in terms of relative value. You will get stroke coaching
and also we will be able to do group wods. There are a variety of times
to swim but most group wods will be Monday Wednesday and/or Friday AM –
EARLY AM – we will generally meet around 5:20- 5:30 AM for the group wods at
least two days a week. But you can swim any day I believe and noon time is also
open as well as other time slots.
Also it is winter time folks and CFE Gaiscioch Team Members need to think about some Weight Vest Wednesday action – that’s right the insanity is back !!!
Finally Here are my goals for 2013 – yeah that’s right I am putting it out
there—hold me too it! Got to shoot big folks – why hold back!!!!
Niall A. Paul CFE goals for
First Goal by June run a 5:20
Second Goal by August run a
sub 2:20 800m
Third Goal by Year end break 5 minute mark for