06/25/12

Please leave a comment if you are following along so I can better shape our programming.  Also dont be afraid to share your thoughts in the comment section on the Spiritual WoD or how you are doing with the training.


Spiritual WoD 6/25/12

• Read Mark Chapters 1&2
• Continue to pray for the person/people you identified on Friday. Throughout the day today pray this prayer on their behalf.  I pray that _______ seek to know you. 
• In your journal answer this question:  In the last week, how have you taken part in community life at Crossroads? Mentoring relationship? Community Group? Service Team? Other?

Training

Week 1 Warm up - Light jogging, skipping, shuffle steps, high knees and butt kicks. Inch worms, Lunge Complex, Arm Circles, trunk twists and back slaps

Jogging - The program we will be following is called Couch to 5K. 

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. If you have already been training on your own you can do 60 seconds at 70-80% of your top speed then EZ jog for 90 seconds for a total of  20 minutes.

I highly recommend downloading the following .mp3 by clicking here.  This is a guided version of Couch to 5k with some pretty decent music. Listen to it while you run.

Cool Down - Z stretch, to glute stretch, butterfly, calf stretch, kneeling shoulder stretches