5K A DAY
This surprise challenge is worth an extra 25 bonus points and you are only eligible for these bonus points if your team completes the group challenge posted Sunday.
To earn these additional 25 points, you must run a 5K starting today (Wednesday) and do it daily until Saturday...a total of 20K by Saturday. If you haven't already run the 5K from the team challenge, then you will still need to complete that too.
If you prefer to row, you may row 6,000m instead. However, you must run at least twice but can run all of them if you prefer.
Here's the latest weather update, so plan accordingly:
Here's the latest weather update, so plan accordingly:
If you miss a day, you can make it up, but 20,000m needs to be completed by Saturday at midnight.
They need to be done in increments of AT LEAST 5,000m if running or 6,000m if rowing
You must complete each 5K run or 6K row in under 30 minutes or face a 10 burpee penalty for every 30 seconds you are over.
To make it fair for everyone, you may not use a treadmill for this challenge.
You can use the 3 routes I sent in a previous email, you may run the Daybreak Lake, or feel free to find your own route by your home. I used www.maymyrun.com to figure out the routes by the box. If there is a better source, maybe Iron Man can fill us in on that.
You must complete each 5K run or 6K row in under 30 minutes or face a 10 burpee penalty for every 30 seconds you are over.
To make it fair for everyone, you may not use a treadmill for this challenge.
You can use the 3 routes I sent in a previous email, you may run the Daybreak Lake, or feel free to find your own route by your home. I used www.maymyrun.com to figure out the routes by the box. If there is a better source, maybe Iron Man can fill us in on that.
IF your entire team completes this challenge, then not only will you receive your individual 25 bonus points, but each person will also be able to add an extra 10 points making just this challenge alone worth 35 points! You may not run extra for other members of your team to earn these 10 points.
And finally, IF you can beat your previous 5K time each day (with Wednesday's time being the benchmark), then you can earn an additional 5 bonus points for a grand total of 40 points up for grabs!
And finally, IF you can beat your previous 5K time each day (with Wednesday's time being the benchmark), then you can earn an additional 5 bonus points for a grand total of 40 points up for grabs!
Who's ready to run?
If you have questions, post them and I'll answer.
To summarize:
25 points = 20,000m run completed
10 points = entire team accomplished the task
5 points = time improved each time you ran or rowed
If you have questions, post them and I'll answer.
To summarize:
25 points = 20,000m run completed
10 points = entire team accomplished the task
5 points = time improved each time you ran or rowed
When is the Team WOD?
ReplyDelete??? LaDee? Sara? Lindsay? Sadee?
DeleteWednesday
DeleteTeam WOD this week?
ReplyDeleteWednesday
DeleteAre any points awarded to the team? Or just individual points?
ReplyDeleteAre you sure that a treadmill cannot be used? Only because some of us are not able to run during reagual hours...I would rather not run outside at midnight alone or leave babies unattended early in the mornings?
They are individual points which then obviously also help the team.
DeleteI'm sorry Sadie...but no treadmill. There may be someone else in your same shoes (not having extra time) but then also doesn't have a treadmill.
Team WOD this week?
ReplyDeleteso 35 points total? and how does the time improvement thing work if we do it all at once - or do we just not get that 5 points if its a long run,...
ReplyDelete40 points possible with improvements.
DeleteIf you want to go for that extra 5 pts, you'd have to run at least 10k or 15k and make sure your subsequent 5k was faster than the first. If anyone can do that, it would be you...or Steve. :)
Can I run the 5k at the indoor track at Daybreak Rec Center? This will allow me to put the kids in child-watch since my husband is out of town until next week. It will take me 45 times around that small track but I'm willing to do it (plus 100 burpees:-) if it counts...Thanks!
ReplyDeleteIt counts. We simply want you moving your legs not the treadmill. And serious props for that dedication! Who knows? You are likely faster than you think!
DeleteDon't get dizzy, Sonnet! ;) Seriously, if they allow you to alternate directions on the track, do so (like 1/2 clockwise and 1/2 counter-clockwise). 45 laps in one direction isn't the best for your joints and feet.
DeleteWhat about a biker option like riding 30 minutes or 10 miles & still having to run 2x 5k by Saturday?
ReplyDeleteBryon, I'm sorry, this is a tricky one for me...especially having a bike-loving-husband. I'm gonna have to say no. In CrossFit, there is a set amount of rowing to equal running, but not with biking. I wouldn't know what to give you to make it equally as challenging...especially because you are so good at it. :)
DeleteBetween the no sourdough and now this, I'm pretty sure I'll be off the Dangerfields' Christmas card list forever.
No worries! I'll do my best...does anyone know the number for 911 in Riverton? Jk...
Deletemapmyrun.com is the best! I personally like the 5K route from the Box that goes west first to 3600 West, then south on 3600 West to 134th South, then left/east on 134th to 1.55 miles, then turn around and come back. The end of the run is more downhill vs. the other route (the Maverick route).
ReplyDeleteJust my 2 cents. :)
This comment has been removed by the author.
ReplyDeleteRegarding getting the 5 extra points for beating the previous time....does the last 5K have to beat the first 5K time? or does each 5K time (all 4) have to decrease in time each time? Make sense?
ReplyDeleteI meant the latter but when I re-read my post it seems to read the former...since I said Wed was the benchmark. How has everyone else interpreted this? I'll send out an email too. Thanks Steve!
DeleteI assumed the later.
DeleteI was assuming the latter as well, but was prepared for the prior. That one, the latter, takes a little more paying attention to the watch each time. :)
ReplyDelete