5k Time Trial (09.03.2009)

Warm-up Drills (09.03.2009)
Row 500m
15-12-9 reps each of
Box Jumps (20'')

5k Time Trial (09.03.2009)
Run 5k for time.

Post time to comments.

Skill Development (09.03.2009)
20 x Pistols, alternating legs each rep

CrossFit Endurance WOD (09.03.2009)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.


Anonymous said...

5K Time Trial
23:58...Got so lost.


Anonymous said...

Sorry guys I am not up to it this week. My husband wants me to stay home and go back to it next week. I will be there with a vengeance on Monday.


Anonymous said...



JoeG said...

still have that bruised knee. not howling in pain anymore though when i move it. yay!


Anonymous said...

56:12/two 5K's=28:06 min/5K

Anonymous said...

OD - Convenient how you get sick right around the same time as a 5k! Coincidence - I THINK NOT! LOL - Now I have nobody to run with me that hates it as much as I do. Who am I going to complain with during this WOD?

We miss you Deb - Feel better hun!

Dos Deb

Anonymous said...


This is a decent time for me but I am prepared to be embarrased by Mike and Jill as usual!

I miss seeing everyone. Hopefully I'll get into the stable tomorrow night.


Anonymous said...


Mike L.: 22:44

Kristie: 26:49

Bert said...

20090903 - 5k Time Trial


Thats a PR by like 3 minutes.

211 said...

Hate to disappoint you Mark but I ran it in 23:00.

Jill ran it in 21:something but I'm pretty sure she cheated.

What's with Mike L going on the bean?!?!

Where's Heidi been?

Mike C

Anonymous said...

5 K time trial
32:45 better than the last one by 3 min but not better than the Cigna Elliot Road race of 30 min.