A nice night for a jog
May 24, 2009
Run 5k
Let’s welcome the two newest members of the CrossFit Moncton crew…
Tim
Gillyon
Advertisement
Categories: WOD's
CrossFit Moncton
The Sport of Fitness
Welcome Tim and nice to see you again Gillyon!!!
Let’s kill that 5k tonight!
welcome Tim ….and welcome back Gillyon
)
legs are shot after the race …not moving them today
i’m with Sean – legs are on hiatus today!
nice to see you back Gillyon!
Great to be back!
I can’t wait to workout with all of you again!
Warmup x1 15 reps each
strength 1-1-1-1-1
shoulder press
115-125-125-130-135<—-new PR yay!
5K run
Time: 32:18
Very happy with how i did thought i as gunna be over 40 mins. Even thought kevin said 42:18 at first then i looked at the board and got a very pleasent surprise
Way to battle through that wind everyone! Great job!
STRENGTH—>Deadlift 1-1-1
225-265-295
WOD—> 5k run
25:38
That run sucked….my knee was feeling horrible, my lower back was hurting from the deadift and my ears was hurting from the cold wind. Anyways, I am happy I did it.
WU Mobility
No strength bc Im a baby(actually gimp neck)
5K run – 31:11 PR despite the frackin’ wind 8)
real happy with this time as my fastest 10K run ever was 1:03!!
Strength: Push Press 1-1-1-1-1
45-65-75-85-95(f)
WOD: I didn’t want to run because of my allergy…I still decide to do a hard workout!
Filty Fifty
-50 box jump
-50 jumping pull up
-50 ketllebell swing (1pood)
- 50 push press (#45)
- 50 back extension #10
- 50 wall ball #14
- 50 burpees
- 50 double under (sub by 150 single unders)
Time: 31:58 min
It was my first time doing it! I did Dirty thirty last fall in 18 min. I am happy with my time!!