Friday, March 1, 2013

Saturday 3.2.13

Two time Olympian (hammer throw and bobsled), Bethany Hart.
1.  Run 5K
3.1 miles for time.
Map out a legitimate 3 miles before you start.  We will be doing this more frequently as Regionals and the Games approach.  Get the measurable benchmark today.

Don't be tempted to do something else, or more work.
Guess what wod shows up most frequently on CrossFit.com.  After "Cindy" it's "Run 5K".
You need to have high capacity at this.
If you follow the programming, you will have high capacity at this.

“Optimal physical competency is a compromise, a balancing act; 
a compromise between not only conflicting but perfectly antagonistic skills. 
The manner in which you resolve this conflict defines the quality of your 
fitness and is the art of exercise prescription.”
- Coach Greg Glassman

44 comments:

  1. Finally something in my wheelhouse

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  2. Headed to Dallas for my lev 1 cert. anybody been to CrossFit Strong?? Or have helpful hints for the test?! Lol I'm nervous!!!!

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    1. Just pay attention in class, have fun!

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  3. @Dex, be early, listen to everything, and asK as many questions as you can. These coaches are the cream of the crop.

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  4. 19:22....goal was sub 20 so happy to hit it.

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  5. 19.50.

    Had the same goal as you Paddy. Have not ran in over a monh so am very pleased with this time.

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  6. 20:10 on a measured track outside. 80 degrees :D

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    1. I had a training partner I was going to do it with. Somehow he "conveniently" had "work" and left town on Friday. Actually, now that I think about it, both of my training partners were on the same flight to Puerto Rico....

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  7. ....<~ is procrastinating ! lol going to do this today... sad thing is... I used to love to run!! lol

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    1. it's only 1:00 you're not procrastinating! i do all these workouts at like 9:00 at night lol you're killing it by the way, I'm embarrassed to post my scores most of the time!

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    2. britt ive been meaning to post ...to say hello ! happy to have u on board here !! gotta rep the south east ! your doing pretty awesome yourself! :) keep it up!!
      ...
      okay.. nap check lunch check... lets get this done :)

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  8. 1. 22:08

    2.0 incline 8-9.0 on the 'mill.

    3. Max kipping HSPU for practice, got 28. Trick was eye position.

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    1. Where did I get the info to do it on a 2.0 incline because that mimics outdoor running more so? Was it here? After seeing sub 20's I'm wondering if it made it harder or not.

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  9. 24:21 trail run... About 3:30 off of my PR...need to start including more long distance running.

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  10. 24:30. I am extremely happy with this time. I ran my high school's (where I teach) Cross Country course which is the "hardest in the county" (per my xc students). Relatively hilly throughout - and one major freakin' monster hill, but it was a nice, scenic run. I want to run a 5K now on a track to see how different my time would be...

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  11. just did my first ever 5k. im just glad i didn't go over 30 minutes. loved it!

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  12. 26:34 on hilly courses way off pr. Need. To. Start. Running. Again.

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  13. Beautiful sunny 1 degree in northern Alberta today! 29:41 more of an obstacle course than a 5K, icy sidewalks/mud/puddles, successfully sprayed by a dump truck. Awesome. Happy to get outside, glad the winter is finally over.

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    1. ಠ▃ಠ...

      Here in Northern Ontario, -11 degrees today.

      ...ಠ_ಠ

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  14. https://www.zombiesrungame.com/spydax/942174/
    5k portion took me 24:00 - not really happy with the time, feel like I used to be much faster (although that was 10 years ago when I joined the USMC and all I did was run)

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  15. 24:46 its a pr i should be happy with this

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  16. 26:30, first 5k. Very happy to fit it in today

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  17. Mapped 3.1 to the T yesterday to get an accurate measurement. I use to have a route but wasn't sure if it was precise. Was shooting for sub 19 but I'm still happy.

    Run 5k

    = 19:08 RXd

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    1. Dude, crazy fast time! I'm expecting you to be in regionals with your numbers!

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  18. time: 20:15 First 5k and felt okay. Side cramped up at the end but other than that not to bad. Now it's time to set some PR's

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  19. 24:15 PR by a full minute. First week following the program and it's been a blast. You guys are great motivation, and thank you Ben for this amazing resource to help us improve everyday.

    Enjoy your rest day everyone.

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  20. 22:54.
    New goal: sub 21 by June 1st.
    Thanks for getting me out of my comfort zone and making me work on somethin that I suck at. Here's to gettin better!

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  21. run - 21:20... not to bad considering I never run n e more!
    mobility & stretching

    ** think I need some more supporting shoes ... I am a horrible pronator

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  22. 24:37. Minute and a half off PR but happy considering a brisk headwind all the way out.

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  23. Ran around Wakefield lake (3.2 miles) with my dog, finished just under 22 min

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  24. 24:34, happy with this considering it was less than ideal conditions. Chilly down here (for FL) and the wind was absolutely ripping.

    Really trying to get back into the swing of this blog, hope it's not too late.

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  25. 5K run 26:44 from house w/hubs, casual pace- not truely "for time"

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  26. 23:04, wind fine, legs feel like I ran a marathon, not sure what was going wrong with my stride

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