Sunday, March 30
March 29, 2014
Tuesday, April 1
March 31, 2014


3 Rounds of
20 Jumping Jacks
10 Alt Lunge and Twist
5 Hanging Scap Retractions
5 Rolling Split Straddles

1 minute/side standing calf stretch
1 minute/side band-resisted overhead distraction (BaSL, p 257-58)

5 Rounds of
400m* Run
12 Toes to Bar
9 Ball Slams
* 400m run = left into the alley, Rt on R St, Rt on Johnson, Rt on S St, Rt into the alley, and back into the gym.


  1. Bethany says:

    Ooo the last time (and only time) I did T2B was 14.4, and I did 3. This might be good for me!

  2. John T says:

    Was great to hit the streets this morning. It was still on the cold side for that first lap but after a few rounds it just felt good. Still feeling incredibly beat up from the Open on Saturday so it was nice to shake off some of the rust and move around.

  3. Dave L. says:

    Spring has sprung, the garage door is open, and the 400m map is on the whiteboard. What could be better?

    I’ve spent the past year struggling with a simple question: What should I do with my arms? I – like many other runners – fall into the terrible habit of swinging my arms across my lower chest as if I am fidgeting with my belt. Other runners are worse, splaying their elbows outward like a scarecrow. As best as I can tell, these techniques will help immensely if our Pandora station plays “Twist & Shout” or the “Funky Chicken Dance” during the workout. Otherwise, they carry little utility,

    The problem starts at the top. In each instance, the runner’s shoulders creep upward and lurch forward with each stride. That, in turn, builds tension in the shoulders and upper back. Just an annoyance? After all, isn’t running about the legs? No, good form looks at everything. Also, we do not just run. Each time I came back into the gym tonight, some bearded hooligan in a red hat yelled at me to get on the pull-up rig. Tense shoulders won’t make toes-to-bar any easier. To jettison my habits, I try to keep my shoulders loose, my arms relaxed, and my fists unclenched while running. The arms swing forward and back, not side-to-side, with each stride, helping propel the body forward. (If you need a visual, think how our arms swing when during the high knees warm-up.)

    Hopefully folks can benefit from my past mistakes. Relaxed shoulders and upper-backs will make all the awful movements we do between the runs (rowing, slam balls, push presses, and the like) far more tolerable.

    • Katie says:

      Someone should really get rid of the bearded hooligan, we don’t want people like that scaring off possible members.

      Thanks, Dave, good tips! If/when I run I will try to think about this.

  4. Jane says:

    Running: proof that we are utterly alone in the universe and condemned to pain and death.