Skill Focus: Sprinting Mechanics & Drills
group sprint warm up
200m sprint 90-95%
1min rest
400m run 85-90%
90sec rest
800m run 75-80%
2min rest
400m run 85-90%
90sec rest
200m sprint 90-95%
WOD:
4, 3 min AMRAP's w/ 2min transition-rest
10 hollow rock
10 Superman rock
rest 2 min
rope climbs (sub is 10 ring rows=1)
rest 2 min
10 push ups
10 dips (bar, or ring, scale: off of box)
rest 2 min
L-sit hold from pull up bar (every 10 sec =1)
Score is total rounds (see scoring notes for L-sit and Rope climb)
Congratulations to August 2014 Athlete of the Month: Kevin O.
I first met Kevin back in 2005 or 2006 when the community we now know as CF Jaguar was only a twinkle in my eye and originally called "Jaguar Total Fitness". Kevin would come in on occasion, at the urging of his lovely wife Kim, to do Spin Class. Yes, you read that right, SPIN CLASS. That’s the only ‘class’ we had back in those days. Well, Kevin came to Spin Class a handful of times and I didn’t see him at the “gym” again until he walked into the “box” on a Groupon in June 2012. "Welcome back Kevin!", I said. “I’m not sure if this CF stuff is going to be right for me, I’m almost 50 you know”, he said. Yes, I know and I’m older than you, you will be just fine.
'Fine' was the understatement of the decade. Fast forward 2 years and Kevin is still CF’ing and several times a week. He quickly caught on to the newer movements and began digging deeper and learning by doing. He’s bigger, stronger, and faster and he’s at every event we have or participate in cheering on members and always motivating others at the box. Even though he’s a founding member of "Physique Fridays", the guy who refused to run a 400 without stopping the first few months now has a couple of 5 mile mud runs under his belt.
At Kevin’s "gentle urging" we now have a Masters Leaderboard and yes you guessed it, his name is all over it. Kevin, you’ve come a long way baby. Not only are you a great representative to masters athletes but you’re also a great friend. CF Jaguar proudly salutes you as August's AOM!
