Run 5K

Post times below. 

Compare to 090408.

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.

As GD is on vacation, well deserved, I might add. I’ll take the liberty of posting his usual scalings since in this WOD they do not change very often. 

GD:

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

5k in miles?

I dont use metric system

hooks - 24 May 2009 05:28 PM

5k in miles?

I dont use metric system

3.1 miles. 

Be sure to get the .1 or it doesn’t count and you have to do it over.

hooks - 24 May 2009 05:28 PM

5k in miles?

I dont use metric system

5k =3.1 miles
10k =6.2 miles

Just don’t ask about that Centigrade / Fahrenheit thing

Thanks TP.  I don’t take a vacation from scaling the wod’s or putting up the kids post though.

Garddawg - 24 May 2009 05:53 PM

Thanks TP.  I don’t take a vacation from scaling the wod’s or putting up the kids post though.

True enough.  Figured I got this one right though. But duly noted. 

Hi every one…this is my first time posting in this site…

I have a question, which could be a good substitute for run, I am not able to run because I have some pain on one of my shins, I think I’m not going to be able to run for a month or so, I have been rowing the half on the wods where I have to run any distance, for example on Friday doing Michael instead of runing 800 meters I rowed 400 meters.

Its that ok…to substitute running wods for row??

Thanks, I would need some help with this…

And sorry for my bad english…English is not my first language!!!

justoc-57 - 24 May 2009 06:13 PM

Its that ok…to substitute running wods for row??

Thanks, I would need some help with this…

And sorry for my bad english…English is not my first language!!!

Yes, you substitute rowing for running on any of the running WODs.  Generally, 400 meter run = 500 meter row.

Cindy (pack scaling)

20 minutes

3 pull ups
6 push ups
9 squats

Score: 23 complete rounds

I finished the 23rd round with 3 seconds to spare, and I went ahead and rested.

My warm-up for this one was mowing the yard.

Left shoulder is a little tender still, but it responded well. First time back up on the bar in a week or so. I gave it a week off from pull ups, which seems to have helped.

Dangit…I’ve got a wicked pain in my upper left quad, just showed up a couple hours after the CFT yesterday, and a night of sleep didn’t help.  Feels like a deep bruise/strain, but there’s no mark and I know it didn’t hurt during my lifts…

I’ll see what I can do after the mission today.  If the run is a no-go, I’ll plan on wrecking myself in some other fashion…for all those who served before me, and with me, on this holiday.

Get some.

FooteSoldier - 24 May 2009 07:01 PM

I’ll see what I can do after the mission today.  If the run is a no-go, I’ll plan on wrecking myself in some other fashion…for all those who served before me, and with me, on this holiday.

Get some.

Great reminder of what Monday is all about.  For everyone serving today and everyone who came before you-thank you for your service.

Run 5K

Went to the forest trail today, it’s hot though it’s still morning.
Time: 29.07, which is a 32 second improvement since I last run the same round.

“Michael”

Puppies:
Three rounds for time of:
Run 600 meters (.37 miles)
15 Back Extensions
25 Sit-ups

18:08

I need to get better at running.

Please pass on my thanks to everyone you know who served to protect our freedoms! 

********

Warmup with rowing and stretching.

3 sets, 1 min each
  Pushups
  Situps
  Pullups (70lb assist)

124

Cooldown with strider and stretching.

3km run 18:45
Not to happy with it but i’ve been doing alot of rugby