(SmithOHP)95#x15, 115#x10,10
(60#Inc)3x10
15mins
Core Circuit:
(CableCrunch)5x10
(LegRaise)5x10
(25#RussianTwist)5x12
(Crunch)8,6,6,6,10
(Bicycle)0,0,0,20,20
Started each circuit at 4 mins = 20 mins
Sarah and I went to the gym early so we could get a WO in before the New Years day 5k race. We'd been in the gym the last 3 days with WO's of Legs (Sun), Push (mon), Pull (Tue) so I didn't know exactly what we should do in the gym, but wanted to start the new year with a WO. So, we did a little pressing and a great core circuit. The smith overhead press was great. It really isolates the shoulders. First set was too light, but next weight was great. We both had to go lighter than normal on incline because of OHP and because we were using very short rests due to time constraints. Ab circuit was really good. Mental note: Start with leg raises so abs are fresher each circuit.
Race: 2014 Rotary Resolution 5k & 10k
Results: http://www.amazingracetiming.com/results/2014/2014-rotary-resolution-5k-10k/249-results-5k.html
The race was fun. Cold, but nice day for it. Race started at 10:30am which gave us time for the gym in the morning before hand. Sarah ran with me, but she could've run faster. Neither of us had been running much since she did the Richmond marathon because we've both been dealing with IT band issues. Our first mile was 8:18 and my quads were dead already. They were still sore from heavy leg day on Sunday. I'd gone heavier than I had in months and just didn't recover. I don't know the other splits, but I think 2nd mile was pretty slow. We both finished first in our age groups in 26:34, me in the "old man" division, her in the young pup division :)
Great was to start the new year. After the race we stopped by her folks house to say Happy New Year and then went for Sushi at our favorite place, Dolce coffee and sushi shop.
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