5K RunPost time to comments.
Coaches notes: If it is your first time running a longer distance this year, you may Run 3K. A good way to start is to run for 10 minutes, walk for one, run for 10, etc. If you have a medical reason not to run, you may Row 5K. If you have recently Run 5K, submit your time and you may do a make-up workout instead.
Picture: Nick K and Braxton coming in from a run on our sweet, paved back alley!
Video: CrossFit Kids: "Naughty Kids" by CrossFit Snohomish - [wmv] [mp4] Courtesy of www.CrossFit.com.
Classes for kids starting at CrossFit Regina! Classes will be Tuesdays, Thursdays and Saturdays, 11:00-11:45am for the months of July and August, starting July 2nd. Ages 8-13. This is a pilot project for summer to see if we will run a kids' program in fall. Please e-mail for more details and to sign up!
Wall Ball Challenge = 42 Wall Ball
37 comments:
I'm going to come and run in the evening. I've never done 5K before, but I'll give it a try.
Last chance for skipping ropes, making order tomorrow at Noon. I will check the blog throughout the morning. I have 15 requests to date.
I do not take cheques from Nigerian banks,3rd party cheques or old series $20 or $50 bills. Fraud is a serious offence that affects us all and has detrimental affects on the economic integrity of Canada.
Taking it in trade would be considered but only serious offers need reply:)
I thank you for your time.
Please sign me up for a skipping rope.
Thanks
Mandy
Hi Ange I would love a skipping rope!!!! Thanks so much!!!! I'm out of town till next week can I pay you then?
I ran the 5km today first 5km of the season ... I'm seriously behind schedule for my training but have had a huge mind over matter problem with running. Anyway I timed it and I got 30:22 a little disappointed as I can't get it under 30min. Never could and still can't. Hopefully this will change.
Hugs
Maxine
Ang,
I'll take a skipping rope too.
Thanks for coordinating!
Jeanne
I've been trying to think of every possible excuse to get out of doing this so I went to an excuse generator website and it recommended that I use "I have womens problems".
I suppose I have to do this.
I still like Kurt. A lot. He is so funny. Leya, do you want to borrow Tyler?
Robin, can you please set aside a size small T-shirt for me? Tyler will pick it up sometime and leave you a cheque.
Thanks!
too hot to run here. It's already 32C and it's 09:28am.
I'll likely do yesterday's to keep up. I've done a few 5k in the last while.
I would like a skipping rope too!! thanks Michelle R
Ang, put me down for a skipping rope too please.
Honey, exchanging Kurt for me is not a fair trade. You'd have to give Leya a nice set of steak knives or maybe Season 2 of "Prison Break" on DVD to make up the difference.
Besides, straight up husband-swapping wouldn't work in this case because Leya and I are like the Brenda and Brandon Walsh of CrossFit Regina. The only difference is that I'm the bitchy one who disappeared all of a sudden - to 6am workouts - and is never heard from again.
Angdesj, sure, what the heck, I'll take a skipping rope too. I'll try to stop by tonight to leave the money in your basket.
Or you can just stalk me like you've always dreamed of doing.
Press much modified as follows:
(wicked thunderstorms now by the way)
10 elevated push ups
10 bench press 65lb
15 push press 42lb (caught myself thrusting it alot)
20 chair dips (ie no rings between two chairs with toes on the floor behind me dip to the knee--ouchie)
I put a mat down good thing too cause I fell off the chairs on the first try :-)
4 +10+10+15+6
Angdesj - please order me a rope, too. Thanks,
AngDesj - Suzanne left $20 here for a rope. I started an envelope.
OK, not actually trying to get out of a run here but if my calf muscles are sore should I do this? It's actually still sore from the extreme cramps I had while hanging from the bar a couple of days ago. Maybe a run is just what I need to loosen it up??
I really know absolutely nothing about the mechanics of running so keep that in mind.
Ang,
I would like to buy a rope too!!! I can bring the $$$ on Friday! Thanks a lot!!!!!
Skipping Rope people, when you pay, please do not expect change until your rope arrives as I do not have a multitude of small change currently at my disposal.
I'm going to start running tonight. Rain or shine. 10 minutes on 10 minutes off. Not sure how long, maybe 30 or 40 minutes. What time length do you suggest for beginners?
Ria, you may want to start 5 min run 1 min walk for 2-3km and work your way up to 10 and 1 if you haven't run before.
Skipping rope order has been placed.....envelope in my basket eargerly waiting to be filled:)
robin,I had to cancel my slot at 4:15 and i cancelled at 1:00 so I was late.The good news is, I can make that time now,So im just gunna show up cause there is some room for me
thanx
Only one person at lunch today? Are you kidding me?! If you skipped the run today... guess what you're doing tomorrow!
Robin, it's possible everyone did what I did -- go down to Wascana and run the 5K around the lake. That way I was dodging babes instead of semi trucks (babes in strollers and baby geese in addition to the hot babes... :) I passed D3 while I was out, so I'm not the only one. According to the map by the trail, it is a 4K loop, with blue posts every 200m, so I did the full loop plus 1km.
26:30. That's the first time I've ever run 5K (or longer), so I was pleasantly surprised. I was hoping to keep a 6min pace shooting for sub 30. My previous best 1K time was 4:40, and that time put me at a 5:20 average, so I'm quite happy with that.
Oh, and to be clear, I never overtook D3, just met him going the other way. Someday, maybe I'll be able to keep up with him!
That sounds great, Wayne, I'm glad to hear that! We hope to get a time for everyone so we can do a stagger start some day (slowest person starts, then everyone starts at a time that will hopefully have everyone finish together!).
Oly workshop tonight will have us working on the Snatch. Room for more if you want to sign up. You can join at any time (not just at the beginning) and also you can try it "first time free".
Cancelled late, very nauseous. Got med from doc, lasted until about 3, have been arguing with myself about whether to come. I will do the run next time I come instead of the regular WOD.
Hey Pam,
I need to do a 5k run too. Maybe we could get together for a run in the neighbourhood this weekend?
Wayne, are you trying to insult the babes that we get to run with at CFR??
No running for me till I see that specialist next month.
Going to create a CF WOD with what they have here at the base and put one of the other EMT's through it, should be interesting.
Hah. The problem with the CFR babes is that they're always so far in front of me that I can't see them....
As RX'D,(finally get to say that)
23:19.thanx to Lisa for setting a wonderfull and painfull pace;)
Good save Wayne, good save.
GREAT JOB to everyone who ran today. A good number of people ran their first 5K ever and that is very exciting!
WTG tonight Robin!! It was great to see you get that Shoulder Press PR!! Just wait, I'll catch you again! Wasn't my tonight today, but that's ok.
Thanks Heather, I totally forgot about that! It was a busy (and hot) evening, followed by Oly club. I pressed 85 pounds today, a PR by 2 pounds. Small increments, but it's getting up there! Oly club included Muscle Snatch , Snatch High Pulls and Snatch Balance. It's fun learning new things!
I did a small warm up then did a 3X5 squat at a very light 135lbs.
My 1st 5K run at 36:something and then a really fun oly lifting club. The only thing that bugged me was my calves cramping and that really puts a damper on the triple extension.
I think I have it in me to OHS 135lbs.
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