Start yo engines & grab yo watches!

Time for another Wednesday workout let by Andy at 6:30am at Cardozo track! If the gate is locked, you can get in through the very obvious hole on 13th and Florida.

It looks like the temperature at 6:30 tomorrow morning will *only* be in the 70s! That’s downright pleasant!  We’ll gather for a fun time-based workout.
We’ll start off with a 9-minute run a little slower than 10K pace. Each successive interval will be slightly faster and slightly shorter, until we get down to a 1-minute interval “all out”. Here are the proposed intervals:
9 minutes @ slower than 10K pace
7 minutes @ 10K pace
5 minutes @ 5K/10K pace
3 minutes @ 5K pace
1 minutes @ mile pace or better
We’ll have 2 minutes of rest in between each interval for people to gather back at the start. The best part about this workout is that everybody finishes at the same time!
As always, all are welcome regardless of experience, pace, or injury level!  Crawl on!

Bring the HEAT (Speed + Strength)

Hey there Crawlers! This speed/strength workout is brought to you by Ashley:

As usual we will meet tomorrow at the Cardozo Track to start promptly at 6:30am, and if that is locked up (and they miraculously fixed the absolutely enormous hole in the fence next to the gate), we will migrate as a group to the Banneker Track (please note, that is not likely).

The workout will be as follows:

1200m @ 5k pace; 200 meter rest (warm up)

500m @ mile pace; 100 meter rest

5 min interval #1

Top Of The Minute (TOTM)

4 x Burpee jump tucks

4 x downward dog pushups

4 x switch lunges per side

Add 1 rep each minute


300m @ mile pace; 100 meter rest

3 min interval #1

45 sec interval, 15 sec rest

Supine hold

3 sec negative pushups

Squat hold with arms up


500m @ mile pace; 100 meter rest

5 min interval #2

Partner workout

1 partner runs 2 stadium sprint, other partner does the strength exercise

Rotate between the exercises: Alternating Plank tucks->Mountain climbers->Squat Jumps->Pushup with rotation


300m @ mile pace; 100 meter rest

3 min interval #1

45 sec interval, 15 sec rest

Lalayne plank

3 sec fast feet to sprawl

3 sec negative pushups

(If time) 800m @ 3k-5k pace

Got it? GOOD.

Ashley will keep track of the time and see if we need to cut anything out. See you all tomorrow!!!!