CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#83 Mon/Wed @ 9pm, starts October 14 (4 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8pm, starts October 26 (4 slots left)
#86 Tue/Thur @ 6am, starts October 27
As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters--use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.
Friday 091009
Run 5 K
Post time to comments.
Compare to 090903.
FRIENDLY REMINDER THAT TONIGHT THERE IS NO 5:30pm CLASS!
(For those who don't already know, whenever it's an all-running workout day, we cancel the 5:30pm class.)
So WOD classes today are as follows: 7am, 8am, 12:30pm, 6pm, 7pm, and 8pm (Friday schedule).
The case in favor of running the 5K instead of doing something else today
Conquering my fear of demi-glace
Dr. J top 10 career dunks (video)
Dan John's From the Ground Up! (free e-book on o-lifting)
I love my legs
Putting America's diet on a diet
Active flexibility
Let's wish Lambert a fond farewell. He's off to Belgium but hopefully we'll have him back at the Black Box in 6 months or so when he plans to return to the States. (In the picture below, from his rowing days at UC San Diego, he's second from the left.)
Scaling options for today's workout, courtesy of the CrossFit Brand X forums:
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
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Additional resources on CrossFit.com with regards to proper running technique (just do a search function for "POSE," "sprint," and/or "run" to find the relevant videos):
http://www.crossfit.com/cf-info/excercise.html
Furthermore, if you need help mapping out 5K (3.1 miles), try mapmyrun.com.
Au revior, Lambert. Bon chance!
Safe travels, Lambert!
5k 23:03
Black Box (212,212)
5K 26:57
CrossFit 101. Great. Coach was great to see. There's one going on at CF Virtuosity tomorrow for anybody interested. Check out their website.
1 mile sandbag run. 40#bag. 7:36
Made up row, SDHP, pulls at lunch today.
3 rounds + row + 9 SDHP as Rx'd
Then I had the bright idea to run the 5k on West Side right afterwards.
21:46
Not a fun combo.
23:40
I haven't timed a 5K in about a year; figured I put this WOD off long enough.
24:27
26:20 5K run.
Probably the second 5k I've ever done. Sophie was a great pacer.
5k 26:10 pr
nice job Gabe!
22:33 5k
good luck, Lambert!
Good Luck Lambert!
Will run 5k tomorrow.
Tony, I'm planning on a 12-12:30ish run at the reservoir if you want to kick my arse at something.
Brett,
Adam L and I are running the reservoir at 12-12:30ish as well. We are doing 4 x 5k in preparation for the marathon. Email me at tonytao yahoo com and let's set something up.
Even if I do kick your arse in the 5k, which I doubt, you will still kick my ass in everything else CrossFit.
Warm up: 3 rounds of 50 single unders, 5 single leg deadlifts with 35 pound kb, each leg, and 5 ring rows.
WOD: Death by 10 meters: 14 rounds plus 12
Cash out: AMRAP 3 pike push ups, 5 pull ups, 9 knees to elbows.
6 rounds plus 3 pike push ups.
Thanks, Court!
beer fueled 5k in 28:18
God this was awful. should be in low 24's