Warm up

500m row (slow)
30 KB deadlifts 35/54
3 sets of 30 sec ea. ham/glute/quad stretches


800m sprint 
rest 3 min

2 x 400m sprints 
rest 2 min between ea.

4 x 200m sprints
rest 1 min between ea.

Finish with

500m row
3 sets of 30 sec ea. ham/glute/quad stretches

Post times of each individual sprint and thoughts to comments.

A clarification & a new event -  

- Elephant Rock hike/run - Tuesday, July 16th  @ 7 AM.  Meet @ HQ.
- Stair workout - Wednesday, July 17th @ 9 PM.  Meet at BHS stadium.

Whether, or not to eat before a workout is a very personal thing.  Many need something light (usually quick digesting carbs) on board within 15 minutes of 3-2-1-GO!  Some don't do well unless they've consumed a full meal within half an hour.  Personally, I have to come into a workout on empty, or it's a Yak fest. 

Each of us have different needs, but only a few of us have been lucky enough to find what consistently works to fuel our workouts.  In the interest of strengthening our community please share any hard earned knowledge, or experience you've obtained about eating before workouts.  It would be helpful to know:  what you eat; how long before a workout you eat it; what specific affect it has on you; and what mistakes you made along the way that lead you to determine your findings.  Also, are there different types of meals for different types of workouts? 


We've all been there!  (NYC Mel)