"5km Time Trial" (11.17.2009)

Warm-up Drills (11.17.2009)
Row 500m
2 Rounds of
15 x Burpees
12 x Box Jumps (20'')
9 x Pull-ups

"5km Time Trial Run" (11.17.2009)
Run 5km for time.

Post times to comments.

Skill Development (11.17.2009)
Accumulate the prescribed time for your choice of the following:
Handstand Hold (against wall) x 2:00
Freestanding Handstand x 1:00

CrossFit Endurance Rest Day (11.17.2009)


D Benton said...


3k 20:45

Anonymous said...

5K Time Trial
Time: 20:02

Leaving tomorrow for Navy boot camp, then BUD/s Prep, and then finally BUD/s. It's been awesome training with all of you! Samy, Jefe', and Mike - you have all done an incredible job, and have been instrumental in my success thus far. THANK YOU for your hard work in teaching and training. I will miss training with all of you while I'm away. To the rest of the Firebreathers - Don't ever quit, don't ever be satisfied! I will miss you all.......Except Jim. Ok. I will miss Jim too.

Your friend,

Anonymous said...

"5K TT" 23:27

PK - Good luck and all the best!


Anonymous said...


Paul have fun folding clothes.


Anonymous said...




Anonymous said...

Oh my gosh Paul I did not get to say goodbye. The Navy is lucky to have you. Keep posting to let us know how you are doing. OD

Well I was going to run the 3K but told Jefe I was gonna to keep going and so I did and somehow got a little lost so I ran a 5K plus

Wow just 6 short months ago I could not even run 100 Meters. OD

Anonymous said...

OD you should be proud of your accomplishments as much as we all are of you! Keep bringing the fight to the stable ! YOu are the greastest "den Mother" a bunch of hard chargers could ask for.

Billy the Tuff
5k 25:and change. took the hilly route around my house. OUCHHHHH

Anonymous said...

Run 5K


Good luck PK!


Anonymous said...



sdaghir@gmail.com said...

OD, just to put things in even more of a contrast:
Your third WOD at the garage was 4 Rounds of a 25m Shuttle run with 7 air squats on each side. Your legs were still insanely sore from your Tabata experience two days prior... remember?

It is rare to find someone with the dedication and mental fortitude necessary to continue driving towards that next level of elite fitness, but you demonstrate such qualities of character daily... Lucky for us we have a whole Stable full of rare beasts just like you.

Keep crushing it.

sdaghir@gmail.com said...

Jefe, that news article is absolutely perfect and will find its way onto a rest day post to be sure.

Anonymous said...

5km Time Trial -


Bada Bing

Anonymous said...

Oh Samy I do remember. Sometimes I still cannot believe how far I have come with your support and all my fellow crossfitters. Jefe I loved the article - We know he did not train with us because our Ninja's would have scaled that fence without a problem :)

Thanks Billy for the kind words!


Anonymous said...

Haha paul sure you will.



Anonymous said...

5K TT@24:30