sandy wod

Hoping everyone and their loved ones on the east coast made it through the nasty hurricane unscathed.  I spent the last few days studying as much as possible, waiting for my power/internet to go out at any minute (it never did).  And worrying about Cape May…not sure how our house is right now but hoping for the best.

Like everyone else I’m sure, I was feeling major cabin fever today.  Since I was already in the suburbs with no city plans, I skipped my usual cf time slot and headed over to my high school for a quick and dirty (cold and rainy) workout.  The rubber track is a nice change of scenery for these ‘ol legs…I am still sore from last week!  Recovery just hasn’t happened 100% yet I suspect.

I never get sick of the motivational words that are posted around the field.  All three fuel a great life.

I was originally planning to do a long warm-up, then complete “Camac” on the CFCC travel workouts page.  When it started to pee freezing rain mid-way through my warmup, I went with a slightly shortened version which I will, appropriately, dub “Sandy.”


  • 400m run
  • 100m of each the following: high knees, butt kicks, high skips
  • 25-50m of the following: toy soldier, over the fence-under the fence, duck walk


4 Rounds for Time:

  • 200m run
  • 25 air squats

My time: 7:08 minutes


  • 400m run
  • Lots of stretching

Fall air is in full force and I kind of love it.

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