A successful 5K is a test of mental fortitude. The distance is just long enough to be considered a long distance run, but yet is short enough to maintain high intensity. Many distance runners claim that a 5K is one of the most painful distances. LSD (long slow distance) is something that CrossFitters don't normally participate in. Fast and explosive is the name of the game today; there is no reason to pace yourself or conserve energy. Don't avoid a 5K day because you hate to run. Rather, attack it hard and get better at what may be a weakness!
WOD
5k Run
Post time to comments.
really not my thing, but i'll be there at noon
back in my cross country days I ran an 18:00 three mile race. I'm definitely not in the running shape i was in back then so we'll see how it goes
Ironically, I did this work out yesterday...
29:55 after stopping for 2 stop lights. PR by 40 seconds.
29:55 - ran it in VFFs. I'm still limping around the office and admiring the silver dollar sized blisters on the balls of my feet.
I'm wussing out of this one ... I ended up walking barefoot for a long time Sunday afternoon and my feet were already complaining, but after seeing what the WOD was for today ... they boycotted faster than a French soccer player during World Cup.
Ah, running, how I love thee. Let me count the ways...
I am pretty worked from CrossFit Striking Course this weekend. Big thanks to Jimi and co for the opportunity to check it out. I can’t speak for Jim or Brian, but I had a lot of fun and let me tell you, my core could seriously use more of this incorporated into our wods. It hurts to sneeze right now.
I fully intended to punk out on today. But something about the words “Don’t avoid a 5K day…” motivated me. So I got up and hit it with the 6am crew this morning. Was a long, long way from a PR but I feel much better for the effort.
23:42, PR by 35 seconds...my goal was to maintain a visual of Warren and Robert who just took off...
21:58. Off of my PR of 20:21. Like Nathan, I was incredibly sore from the "CrossFit Strike Course" this weekend. I hope Sam doesn't suggest I cheated on my previous run because my time was slower this morning.
@Brian - I'm still not sure you're human ... so "cheating" is all relative.
24:25
sean was right ahead of me the whole time acting as my pace maker. i probably would have gotten a lot slower time if it werent for the chase to keep up with sean. still not a huge fan of running...
26:05
A strong headwind coming down Irvine Center Dr slowed me down. Off my PR by 50 seconds.
hey y'all Ethosians!
Missed the 5k this morning, that is my kind of WoD!
On the other hand, my Wod two days ago was a 5 hour / 8 mile trek up Mt Audubon outside of Boulder. It was pretty cool, from 10,000 feet up to the summit at 13,233. The local friend I was with called it a "hike", I would call it a hellacious climb. Had me flat on the couch for 2 hrs afterwards. Of course, I have pics... http://bit.ly/ahBwgv
I'm working out this week at Flatirons Crossfit (http://www.flatironscrossfit.com) here in Boulder. They have a really heavy emphasis on Oly lifts (the owner was an Oly competitor) which will be fun. We did Grace this morning. At 7:xx rx it wasn't an impressive performance, but I was really gasping for air at this altitude. I'm going to do the 5k WoD tomorrow and see how that compares. Shayna is working out at Crossfit Roots (http://crossfitroots.com/) also here in Boulder. It is right down the street, she is excited to walk to her WoD every day! They did a variation on "The Seven" this morning.
Hope all is well with everyone. We are having fun on the road but miss you all. It is fun to stay caught up with Ethos on FB and the blog.
-Drew & Shayna & Trey & Sanna
22:00
27:14. In pain today.
I went for a gentle jog along Copacabana beach yesterday. Maybe it came close to a 5k, but doubtful.