SATURDAY 090307

Run 5 K

Post time to comments.

Compare to 091110.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Big Dawgs and Pack:
I know you hate it, but do it anyway Run 5 K.

Puppies:
Run 1-2 miles depending on your ability

Buttercups:
Run 1-2 miles depending on your ability

Trail run with the dogs.

I decided to just have fun with the dogs, so I had them picking the pace along the way. It’s interesting to see how they naturally favour CrossFit-kinda running: tempo-run with occasional bursts of sprint, and then stopping when birds and squirrels catch their attention. Almost no slow-paced running!
No stopwatch today, the distance was approximately 4 km, with a steep climb at the beginning.
Plain fun!

I tore my first callus during the last few pull-ups of Jackie yesterday.  I was secretly (sadomasochistically) hoping for a running WOD.  I got my wish!

CFWU

5k run
Time = 19:06 (PR) previous was 19:46

Yesterday morning I played catch up and did Helen

Pack:
3 rounds for time
Run 400 m
21 dumbbell 45#
12 pull ups

Time = 14:46

WOD090112

CFWU (minus pull-ups & extensions)

Pack
For time 25, 20, 15, 10, rep rounds of:
Virtual shoveling, 25 lbs
Pull-ups

19:31
- more weight next time; add a round

warm up 25 pull ups, 100 sit ups, 50 push ups and 50 sqauts and jump rope

5k run 23:14 could have gone faster learn to pace better felt good on hills though lot more power…:)

ran 3 miles for first time in a long time.

25:44.  It was on the treadmill, had a .5 incline for a bit and a 1 incline for a bit, not sure why I did that.  Not a good time for me but felt good to complete it.

Did my 5k today, I am not a runner, I have a profile for my ankle but I felt good and my breathing is getting better.
time 27:08

Metric - 06 March 2009 08:29 PM

Compare to 091110.

Hmmmmm….how far in advance do they plan these workouts anyway? 

I think it meant 090110 (also a saturday)
Also, 090117 was 10k, but pack scaling was 5K

Barbie

500 meter Row—substituted 50 SDHP broken into 2x25, 45#
Twenty Thrusters 45#
Twenty Pullups —assisted with Theraband and jumping, 4x5, last set just negatives

for time, 11:45.

I’ve gotten a few good dips back, but pullups are the bane of my existence…

28:30

treadmill

Out in SC…playin some golf on this beautiful day…I’m gonna have to miss that 5K! Too bad! Lol hope all yall enjoy the wkend!

Mr.K - 07 March 2009 07:42 AM

Out in SC…playin some golf on this beautiful day…I’m gonna have to miss that 5K! Too bad! Lol hope all yall enjoy the wkend!

Damn you Mr K. Damn you.

Well, at least up here the snow is starting to melt. Enjoy your round.

5km

27:40

Felt pretty haggard from last night, surprised I even ran it. Thank god there is nothing tomorrow. Have a good weekend.

Run 5 K

28:04 took off almost 2 minutes from last time