This is a video of the benchmark workout “Karen.” It is also an excellent video to review proper technique for Wall Balls. Let’s see solid Wall Balls today – full squats and hit the target – EACH AND EVERY TIME!!
Bear Mountain Marathon Relay is coming up soon!!
This from Ellen…Hey everyone!!! The North Face Bear Mountain Races have been scheduled for May 5th and May 6th. Last year we had a big turnout for the Marathon Relay and I think we should make it even bigger this time around! The Marathon Relay is on Saturday, May 5th with a start time of 11 am! Teams will consist of four members and each teammate will run one leg of the marathon. Registration begins January 31st. The registration fee is $150 per team. Each team must assign a team captain and that person will register for their team.http://www2.thenorthface.com/endurancechallenge/races/2011/ny/index.html
Once your team is officially registered, please email me (Ellen) at epup311@aol.com and include your team name and all runners’ names. If you want to run and are having trouble getting a full team together, email me and I will help you find one!
This year we have booked two stone cottages for Saturday night. Each cottage has 6 bedrooms with a queen-sized bed. The cottages have a common area that has a fridge, wet bar, and microwave. Since we have use of the entire cottage we can bring sleeping bags and have more than 12 people stay in each cottage. I am thinking about 30 people or so all together. If you are interested in staying in one of these cottages, please contact me as soon as possible, once you are registered. When these 30 spots are filled, we will have to start reserving rooms at the Bear Mountain Inn, so let’s get organized this week with teams and team captains!!!!!!
Awesome work Ellen – thank you so much for organizing this event! For those of you who have taken part the last two years you know what a great time this is. We hope even more of you get involved this year! You don’t need to be a great runner – everyone who wants to have fun can participate! If you have any questions please ask Ellen, Larry or anyone who participated last year!
Now here’s today’s WOD….
For time:
Row 1,000 Meters
Then:
7 Rounds:
10 Wall Balls (15lbs./20lbs.)
10 Pull-ups
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