As many rounds as possible in 20 minutes:
400 m run
Deadlift x 10
~All workouts are scaled to each individual's skill level~
Why you should run a 5K run when posted for the wod rather than sub out a different workout
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13 comments:
I love this pic! Hoo RAH!
Erick is out of town but Jason will be teaching the 6am class. Train hard everyone!
I forgot to mention last night that Jessica did a kipping pull-up! Hoo Rah! Way to go Jessica! All the girls did great last night. It was nice to meet Lyndsey too. Welcome!
Yay DEADLIFTS!
Yay Running! Not!!!!! lol
I really enjoyed the article on running the 5k. It is vital for us to be well rounded athletes and not just one trick "Fran" ponies. That is what is great about CrossFit we are not going to be great at everything but we can accomplish anything you throw at us. You can see that from times posted by people who run only 5k, 10k, and marathon's; they are extremely fast. The question is though can they do a pullup? Can they deadlift? Do they have any proficiency in things other than running long distances quickly? The answer is usually no.
5k days are fun because you get to smash previous records and not have to train for it specifically. Just do CrossFit, the hopper model of whatever comes up I will do works. Do not substitute out a WOD because you think it is to hard. You thinking it is to hard is the main reason to do it. Because once accomplished hard things become easier. :D
This article I found is a good one and explains why 5k's are just as important to conquer as your other wods. I believe one trainer wrote it for his clients when he realized most of them where subbing out the 5k runs for other wods.
We will plan another one to do all together late summer or fall. Hope everyone is having a good day!
We really had a great class this morning everyone had a great attitude and killed themselves in the WOD. Also I was impressed with everyone's deadlifts their mechanics were spot on.
Love that article. See you tonight!
today was good even though i hate running! 6 rounds in 20 minutes, deadlifting 65lbs. i'm excited for rest day tomorrow!
I'll have to read this article about running 5ks so when we do it again, I'll be sure to be not out of town :)
Tonight was a fun WOD. I did only 5 rounds. I also did 140# dead lifts. I got some shin splints that were hurting really good afterwards. (they started last night when practicing double unders) Everyone on the night crew I thought pushed this really hard. I am excited for this weekend. 3 of our men will be running the Wasatch Relay. Will, Blake, and Phill. Dez, Jessica, and I will be cheering them on at the finish line. I know they will rock it and I know they will show everyone what crossfit can do. Woop!! Woop!! Will, after watching how fast you ran tonight I want to be like you. You amaze me and you make it look so easy.
7 rounds with 205# deadlifts. Hope my hamstrings aren't to sore for the Relay come Friday. Mandy looked strong tonight with her 140# deadlifts. Nice job babe!
Mandy your Awesome, it was cool to watch you do so great on that WOD 140lbs hooah!!!
I Really liked this work today. I'm with ya Will, hope my legs recoup. in time for the Relay. Every one did awsome, Mandy way to go with that 140# deadlift.
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