*Don’t forget to sign up for the Halloween Party this Saturday! And there’s clothes for sale at the gym. Put your order in within the next couple week.
Looks like a great day for a run. A chance to enjoy the outdoors before it’s covered in a blanket of white. I know, not a very nice thought. So let’s enjoy it while it lasts!
Skill – Running Drills
3k Run
Compare to June 23/14
With the time remaining at the end of class, work on a goat (weakness), which could include some well-needed mobility.
Mobility
Warm up x2 plus birthday burpees!
Running tips
WOD: 3 km run
Time: 18:42 compared to June 23, 2014: 19:44 🙂
Great work 6amers and great coaching Steph!
Wow! What a pr ginette!!!! Great work!!
Wow! More than a minute pr!!
Nice work Ginette!!
Thats a really good PR.
Good Job Great PR!!
You were strong right to the end! Good job Ginette.
good job on running nice PR
Mobility
30 bday burpees-happy birthday Laura!
Running drills
3km run – 18:01
I’m very pleased that I was able to do this run 10 weeks post baby without stopping. Xfit training during this pregnancy made a huge difference. Despite all the exercise I did my 1st pregnancy I don’t think I could have ran 3k at this point. Yay for xfit!!!!
Great job Tania…..I tried to keep up to you…..great pace!
Nice!!
Nice job Tania!
You did Awsome!! Keep up the great work!
Love it. Yes, yay for CrossFit!
awesome!
That is awesome!
Great job!
3k row
13:45
Lots of running these days…
Good work Natacha!
Hope to see lots of people in to get a run in today – there is snow in the forecast for this weekend so it’s probably our last one!
Yikes!!
Mobility
Warm up x2
30 Birthday burpees for Laura! Happy Birthday.
Running drills
WOD: 3 km run
17:05 (not a PR. Had to dodge quite a few transport trucks this morning…that’s my excuse!!)
Goat work: Double unders
Great way to start the day. Thanks Steph.
Great job buddy!
Wu x2
30 B-Day Burpees
Wod 3k
12.44
No Pr, about same pace as 5k on Sunday. Though I was making good time but it must have been the fact I couldn’t see anything..haha,
Wow! Great time Trent!
Mr Speedy, good job. No way for me to keep up!
You were gone in a flash! Fast work Trent.
So…. fast! Great job Trent!
Mob + WUx2 + Lat Foam Roll
WOD: AMRAP 10 mins MUs = 25 reps
… then kept going …
30 MUs for time = 12:00 (PR of 9:05 from Oct 23 2013, done @ CFKinetics)
I’d say that’s progress.
I have MU envy…
9+ minutes pr?!!!
I’d say that’s progress too!!
Way to go Mario!
Wu x2
30 B-Day Burpees
Wod 3k
Time–> 13:27
Great work morning crew!
Oh sweet, it is a PR had 13:40 on June 23rd so 13 sec PR, I take all I can.
Great Job Gab!
Nicely done Gabe.
C’est beau Gab!
Mobility
Warm up x2
Group mobility
Running drills
WOD: 3 km run
Time:17:40
Great Time Amy!
Nice time Amy!
Did this on Monday with Holly the Baby in a stroller.
14:41
Mobility
Warm up x2
Running tips
WOD: 3 km run
Time: 16:10
Thanks Steph!
Also, for my future reference, I’m pretty happy that this could have been sub-16:00 if it wasn’t for that transport truck!
Great job Laura…..hope you had a great birthday!
couldn’t talk myself ionto getting up at 5am to go for a run, so I packed my gear and brought it to work.
3k: 19:44 a full minute PR from last year WEEE!
Outstanding result Chantal. That which you focus on is improved. 🙂
Bravo Chantal! 🙂
umm I just got an email saying I got into the nooner today?? I didn’t sign up for that on purpose. Sorry for that. Don’t have a clue what happened. 🙁
Joey got it as well. I’m checking with the help desk at Zenplanner.
Mobility
WU x 2
30 birthday burpees
Group mobility
WOD: 3k run
Did 3k row instead. 14:10.9
Phew…tiring.
Mobility + WUx1
Open gym
Warmed up pre-WOD with cleans 55-75-85-95
WOD:
20 Rounds
2 squat cleans @ 95#
15 DU’s
17:28
Thanks for asking me to join Stephanie!
Mobility
WUx1 + Mobility
Open Gym
WOD: (With Melanie and Lance!)
20 Rounds:
2 Squat Cleans @95#
15 Double Unders
Time 14:24
Thanks for joining me on this WOD Guys!
Mob WU X 2
10 Wall Balls
Did the WOD solo
3K
Time 21:47 Feel like I was a turtle out there compared to all of the above results.
I did however have a PR I’m just not sure what my previous time was…somewheres between 24mins and 28min on Aug 28th. So good lesson learned POST YOUR RESULTS!
Thanks Mario!
Nice seeing Mr. Wood…nice to know he sitll exists.
Great Work on doing this solo!!
Thanks, it was tough! Funny how some days are harder than others when doing the same thing. Either way, I’m just happy I no longer shy away from running WOD’s. 😉
Wooohoooo! PR PR PR
Good job Crystal….not so sure I could of motivated myself to do it solo!
I’m not a ghost, like some people think. Great job on coming in for a running wod.
I heard you still existed but I didn’t believe until I seen it with my own eyes…;)
Thanks..it was a tough run!
3k run: 16:39
20 second PR from June. Really happy with that.
Great Job on your PR!!
Thanks – and thanks for staying.. Sorry I kept you so late!
Good job buddy!! Good to run out those frustrations! 🙂
Yeah I feel like I owe my PR to my pent up rage from the morning’s events..
Nice PR Amanda!
Great progress Amanda!!
Mobility + WU x2
3K run 15:04
Technically a PR as it was my first 3k for time.
Nice time!
You’re fast as usual Terri-Lynn!
WOD: 21:42
No PR.
I really felt good out there. Kept a steady pace and really “embraced the suck” by not stopping to walk at all (even though I really wanted to). I was really disappointed when I saw my time. 🙁
Heyyyyy if you were happy about how hard you worked on the wod, then forget the time!
Great job for not giving in…..and keeping a steady pace!
Be happy that you could overcome the desire to walk. That’s a hard one to push past!
3km run
14:12
28 second PR!!!
Nice PR Vanessa!
Jeepers I didn’t think you could get any faster!
– Mob
– WUx1 + 10 wall balls + extra mob (short on time and legs needed it more than the 2nd round of WU before running)
– Running drills
WOD: 3k run
14:06 = 52 second PR over June 23 😀 I’m really surprised & super happy with that given that I felt like a potato going in 😀
Nice PR Ryan!
Nice PR Ryan!
Nice work Ryan!
Please cancel my 7pm, I’m still working.
Ok!
mob wux1
group mob
30 B burpees
WOD 3 K run
scale row 3 K straight leg
time 14:26
Straight leg for 3k?! That sounds like a mental battle, nice work Gilles!
That doesn’t sound pleasant at all.
WUx2
group mob
Running drills
WOD: 3k run
16:30
first time doing a timed 3k run
run was steady and slow
WU x 1
30 birthday burpees for Laura.
3 km run
17:31
First time i’ve done a 3 k for time, so no comparable & no idea what to expect, but was aiming for sub-18, so happy with that. Goal for next time…sub 17