Monday June 14, 2010
Once again ECC/E had people all over the place this weekend. Lake Q, The box, Litchfield Hills 7m, Run for the Rock 5k, TriFitness Sprint Tri. Keep doing work! Spread the word and continue to build the Elm City Community. And send in pictures of you doing what it is your doing. We want to put it out there for you. We are proud of everything you accomplish!
Another update from today's list of accomplishments, Xman hit a PR on the Run for the Rock 5k by 2 minutes. He beat his previous personal best set less than a month ago!
Although Jason has been with us for a short period of time, he has ramped his weekly WODs to 4-5per week and follows Paleo (80%/20%). Jason's results reflect his hard work. He has dropped 12+ pds, started killing WODs, and has begun to add ECE into his weekly plan. Nice Job Jason!
Big Pete completed his first Triathlon today at the Seaside Sprint Triathlon in Bridgport. Pete has been working hard lately and managed to PR the 5k run at the end of the race by over 7 minutes.
Coaches Vin and Kimmie also represented Elm City Endurance today at the Sprint Triathlon. Kimmie took home third overall female and Vin won his age group. Mighty fine work if you ask me!
Single leg bridge
N-sprints – 4 cones in a square. Athlete runs a N
Squat Clean 95/65
Dash after each movement set
Endurance: S-2x9mins on : 1min off, I-4x 9mins on :1 min off, L-6 x 9mins on: 1 min off
S= Short distances, I=Intermediate, and L=Long
Some workout pictures from the weekend:
Tuesday June 15, 2010
Endurance:2x tabata hill 2x(8x20sec on :10sec off)