Nike+ and my WOD

I wanted to talk about Nike+, something that I really got hooked on last summer and just started using frequently again at the end of June. Nike+ is a really cool gadget and community that Apple and Nike came up with together.

What you need:

-iPod or iPhone
-Nike shoes (Frees are my favourite)
-Nike+ sensor and chip

How it works:

You use your iPod or iPhone to pre-program your workout. For example, this morning I programmed in a 5k run and hit the trail. As you run, you can listen to music but the sensor (located in your shoe) "talks" to the chip in your iPod and lets you know how far you've gone. Through your iPod, over your music, you are told where you are. You can choose how often to get updates, ie "Half-way point", "Two kilometres to go" etc. You can also press the centre button on your iPod anytime and find out your pace and time.

When I got into outdoor running last summer, this gadget really blew me away and I am continuing to love it. The Nike+ community is also really cool, all of your runs are recorded and graphed for you on the Nike+ website (see "Run with me" under Links to the right of this post). I think this product is great, and super-motivating to keep running. If you're motivated by numbers like I am, check out this really cool product, and friend-me on the Nike+ site!







My well-loved Nike Frees, iPod (with Nike+ sensor inserted in the bottom) and chip that fits inside the left sole:











In addition to my 5k trail run this morning (in 25:04 according to Nike+), my WOD is as follows:

-1000m row warmup (4:40)

-50 air squats
-glute machine 15 each side
-25 air squats
-glute machine 10 each side
-10 preacher curls, prone curls, 90 degree curls, hammer curls @ 17.5 lbs, 20lbs x 2 sets, SLOW
-10 overhead tricep presses @ 17.5lbs, 20lbs , 10 bench dips x 2 sets, SLOW
-10 toe-touches x 2 sets
-1 minute of plank x 2 sets
-15 supermans x 2 sets

Happy Monday.