It’s a surprise!


It’s a surprise!

Surprise WOD!

5km Run!

A bunch of us are planning on hitting up Magic Mountain this Sunday. We’ll probably go when it opens to avoid lines and get chairs. If you’re interested, sign up on the whiteboard at the gym.

Karen from CF Fredericton on the overhead walks

59 Responses

  1. Gabrielle

    Good morning everyone 🙂

    This is a reminder that you still have today and tomorrow morning to make a contribution to our donation for the Spinal Muscular Atrophy (SMA) Charity WOD I will be participating in at Crossfit Kitchener. I will pick up the donations enveloppe tomorrow morning after my 7am workout.

    The severest forms of SMA affect children and their effects on them are devasting and most often lead to death. It is a terrible plight for both the children and their families who have to see them degenerate before their eyes. Fortunately, researchers are very close to finding therapy to help and, possibly one day, cure this disease. This is where your donations can help 🙂 Thank you for getting together and showing a fellow Crossfitter your love and support through your donations and thoughts 🙂

  2. Corinna

    Hi Gabrielle. My intention was to leave money this morning for the SMA Charity, but I forgot so I will definitely put a donation in the envelope tomorrow morning.

  3. Angela

    I sense running, and A LOT of it.. like 5k perhaps? Just so you know I can actually feel my blood pressure rising in anticpation of this WOD.

    1. Amanda

      I’m sensing a 5k run as well.
      You’ll be okay Angela! It’ll be good practice so you don’t hate it so much next time. 🙂

  4. Sonia

    After having discussions on body fat % yesterday and hearing of more and more people getting into Paleo, or consulting with a dietition I got curious and did a bit of research:
    From different websites: fat %
    average men : 18-24, 15-17, 15-18
    average women : 25-31, 18-22, 22-25
    male atheletes: 6-13, 6-12, 6-10
    female athletes: 14-20, 12-20, 10-15
    fitness men: 14-17 fitness women: 21-24

    The athletes with the lowest were at 10 for women and 5 for men and they were triathletes.

    They also mentioned that there is no evidence of any benifit to be under 8% for men and under 14% for women. They did mention that over 25 for men and over 32 for women is too much!

    Just thought they were interesting stats and wanted to share… on one of the sites there was the average for different sports too.

    wikipedia, healthchecksystems, ehow, and

    1. Jane & Tracey

      Matt, you wily bastard! How did you get ahold of our stagette video. We thought that was locked away in a swiss safety deposit box!

  5. kerry

    aaah…my evil nemesis…44:00 (including redemption after a wrong turn). 1:00 less than expected. 20:00 more than desired. yay for goals!! 🙂

  6. Joanna

    Well..even though running and me don’t get along most days I was looking forward to doing this one because I wanted to see how much my time would have improved since April.
    April – 34:28
    Today – 28:11

    Thats a 7:17 PR WOOOHOO!! I was pretty pleased with that..glad I got to crush my previous time..great way to start the day this morning.

  7. Mel

    WU x1
    Got my 1st Deadhang Pull-up!!! 😀

    WOD: Run 5km

    Time: 30:54

    This is the first time I did this one; I didn’t like it, but I’m looking forward to trying it again to see how much time I can shave off.

    1. Amanda

      Gabrielle, why are you still on green bands in warm up? (I think I read that from yesterday?)
      Great job on your pullup Mel 🙂

  8. Corinna

    Surprise workout: 24:48

    I prefer runnning in the evening, but it was great to get this run over earlier in the day. My goal was not to allow Gillyon to become a dot in the distance…smiles…
    Awesome job Kevin and Kerry. Fantastic PR Joanna!

  9. Jeff

    5km run —> 27:02
    6 seconds slower than my PR on Saturday morning.
    I stopped running way too many times today. I should be in the 25 minutes range…. so… that’s my new goal. 🙂

  10. Angela

    First ever 5Km run and I didn’t need a drive back in an ambulance 🙂 36:57…not sure if that’s good or not considering I have nothing to compare it with….Glad it’s done, better luck next time

  11. Marcel

    5 km run — 27:25 (5 seconds off my previous PR)

    Felt better than the last time I did it, so not quite sure why the time was slower. Great job everyone and welcome Gabriel.

  12. Kevin

    So why didn’t I post the WOD? Last time this was posted, there were 8 cancelations. People hate running, and they’d do almost anything to avoid it.

    If you walk into the gym, and you see running, and the first thing that comes to mind is “Oh Shit!”, then it’s probably your weakness.

    I just finished a good book called Born to Run by Christopher McDougall. It had a great quote in it that I thought of during my run this morning.

    “Instead of cringing from fatigue, you embrace it. You refuse to let go of it. You get to know it so well, you’re not afraid of it anymore….You can’t hate the Beast and expect to beat it; the only way to truly conquer something, as every great philosopher and geneticist will tell you, is to love it.”

    So embrace your weaknesses. Love them. Change your mindset and your weaknesses won’t be weaknesses anymore.

    1. krista

      i like this quote too! i’m going to shorten it somehow into a manageable few words as i complete the 1/2 marathon portion of the 1/2 ironman this weekend

      nice work everyone, very impressive times!

  13. Gabriel

    WU x 1

    WOD: 1st ever 5K 28:50

    Key for me was pacing myself and keeping it no matter what. Kind of cheated since I’ve been reading and watching videos on running techniques of late, got a chance to apply them and they do work.
    Was not expecting a 5K for my first ever WOD
    Great job everyone.

  14. Amanda

    CFWU x1

    Surprise WOD: 5k run

    Time: 31:51

    My goal was to do it without stopping/walking and I was successful. I want to do it next time in 25:00, I’m pretty sure I can.

  15. Gabrielle

    Mobility plus warm up times 1, nervous pee times 3 😀

    Surprise WOD 5km run

    time: 26:28 (PR) 😀 The last time I did a 5 km run was in July and my time at that point was 28:46… Before that, it was a year ago in June and my time was 34:07. This Crossfit stuff really works, believe me!!!

    Many people got PRs tonight, many did this for the very first time too – WOW!!! Do you all realize how fantastic that is 😀 So proud of all of you!

    One last reminder before bed that I’ll be picking up the donations enveloppe tomorrow morning after my workout at 7am. I know a couple of you still wanted to contribute and many of you already have 🙂 I’m proud to go to Kitchener and show them our support.

Leave a Reply