5k run!
Compare to July 12/12
See if you can find Chantal and Maria.
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Please cancel my am class….thx
Please cancel Davis and Amber for 8:30 class. Thank you
Mobility
WU x 1 + wall balls + kbs (40#) + ring dips (red band)
Running drills
WOD: 5k run
Time: 24:20 (PR of 0:50 at the gym)
Great run/race this morning Gabe!
Great PR Vincent!
Great time Vincent! Fast!!!
Congrats on your PR Vince 🙂
Great work Vincent
Nice work Vincent!
WUx1
Running Drill (Group)
WOD “5k Run”
Time–> 23:09
PR of 58 seconds from May 20th 2011
I admit coming back from 1 full week off to a 5K brings back old memories.
My 1st ever WOD was a 5k run 3 years ago on August 25th 2010.
Thanks Vincent for setting a great pace!
Great job 6:00AM peeps!
I remember when you were brand new! Happy anniversary Gabe. What was your time on your first ever 5k three years ago?
Thanks Amanda! Time then was 28:50 back then.
Now that’s progress! its always great to look back and see huge improvement!
C’est beau Gabrielle! Fast!
Great PR!
Happy Anniversary. You have made great progress, Gabe! I love it 🙂
Way to go Gabe, great work and nice pr’s.
Great time Gabriel! Congrats on your progress!
Awesome work Gabe. Happy CFM Anniversary.
nice pr good job
Congrats on 3 years Gab. A fitting WOD for you this week.
You did awesome this am Gabe (as always) Congrats on all the PR’s you have made throughout the years and to the many more you will continue to make! Keep up the great work!
Thanks everyone!
WOD time : 27:26
Not a PR morning. Still feeling my bronchitis in the lungs. I’ve broken the 27 mins before. Was still fun trying to chase down Shane and Tania aka mini tank. Man, you were fast Tania!
Nice to see you Val….we missed you!
Merci!
Good work Val, I too was trying to catch Tania!
Nice work Val!
You did great Val! 🙂
Mobility
Wu×1
5km run scaled to 3 km run
Time: 17:45
Thanks Gilles for running with me….think it would of been lonely out there!!!!!
Great job everyone!
Nice time ginette!
Good work Ginette!
good job on running this morning
Congrats on the run Ginette. I know you weren’t exactly pumped to tackle a 3 km run, but now that it’s behind you, doesn’t if feel great?
I’m so proud of you Ginette! You faced the run with a smile on your face and you did great! Keep it up! 🙂 I will miss wodding with you in the am, I will be looking for your posts!
Chantal and Maria, so proud of you both! Well done ladies.
Congrats to Maria and Chantal. Happy Anniversary to Kevin and Joanna.
So happy to miss today’s WOD.
Congrats Chantal and Maria!! Looking forward to hear about it!
Dont know why but it took me a long time to find Chantal in the picture lol! Good thing you have a flashy shirt!
I swear I did not cherry-pick today. I couldn’t sleep so I cancelled BEFORE it was posted… ask Daphne, she’s my alibi!
Congratulations Maria and Chantal! I can’t wait to hear allllll the details. 🙂
Congrats girls! So happy for you both! What an accomplishment! 🙂
Yes folks, this is real. I even knew what the WOD was before I showed up.
Mobility
WU
Running stretches
WOD
Run 5km
Scaled to 3km
Time- 21:16
That’s a PR since I have never ran a timed 3km before.
I am so proud of you Kimmy! Well done!! Perhaps we will make a runner out of you yet 😀
Let’s not get ahead of ourselves here. I did it. Didn’t say I liked it. 🙂
I’ll give you a PR just for showing up!! 🙂
That a girl Kimmy!
Yay Kimmy! So proud 🙂
oh GREAT JOB Kim!!!!!
Yeah Kimmy!
I’d call that a physical AND mental WIN!
Awesome job!
Way to go! Facing those tough mental WOD’s are always the hardest!
I have been waiting for this one. I have never ran any distance without something else in between.
Mobility
Wu x 1 with weighted Pullups 50#
Group running drills (they were fun thanks Marie)
Wod: 5k
26.53
Was happy with myself considering my left shin and hamstring wanted me to stop, and I was battling with myself on wanting to walk, but didn’t. So I know now that it is possible to run that far I was skeptical on whether or not I would walk.. Yay
Great work 6 amer’s, great class Marie! 🙂
Congrats Shane! That is a great time for your first 5k (and unbroken, too). Well done 🙂
Way to go Shane!
You can slow down but you cant stop 😉
Well done Shane!
Great time on your first 5km!
good work Shane
Good to get that 5 k monkey off your back. Way to push through without stopping.
This is a wicked first 5k time! Great work as always!
Mobility
WUx1
KBS practice. 1st time trying 30# and 35#
Group running drills
WOD: 5km run
Time: 26:45
That’s a PR for me by about 2 minutes 🙂
Nice job Vanessa!
Sweet PR!
Awesome time!
Thanks! 🙂
Mob
WU x 1
Running Drill – Group
5K Row – first time ever rowing 5k, actually enjoyed it!
Time: 28:30 – wanted to keep it under 30 mins, guess I accomplished that!
Nice time on the row Julie!
Nice picture Maria and Chantal!
Skipped 5 k as i already run 4x a week for a 10 k race in 3 wks
Did sat’s wod instead
4 rondes
200 m run
30 squats
15 burpees
200m run
18:47
(Vitoria Park so no hill for the run)
Nice job Natacha!
Hmmm…it’s weird…all the evening classes are draining.
Lucky for me…a spot opened up! Looking forward to running today.
Was great to get back yesterday after being away for a month. So awesome to see everyone again, love the 545 crew!!
Hey Leslie! You don’t need to wait for a spot to ‘open up’ anymore… if you are on the waitlist you can choose to show up anyways and depending on the posted WOD you may or may not have to do a different WOD, but something like today most likely the coach would of allowed you to do the run!
Ohhh if only they all knew how training the oxidative energy system (once in a while) is important to achieve fitness….8-)
*says the girl who heard all about it last weekend but is not going to run today… 😀
HAHA….”Do as I say, not as I do”….right, Chantal? 😉
Not me! I’m coming and I will even do 50 NS burpees!
Missed you this morning Jackie!
Jackie I’m sorry if I looked confused when you waved at me, my brain wasn’t registering that you were at an evening class. 🙂
Gee…can’t imagine why…..haha
Mobility
Running drills
5k run – 26:36
Great job everyone!! 🙂
Nice!
Mini tank, you’ve done it again! Couldnt keep pace with you!
Great time Tania!
Wux1
Running drills
WOD 5 k run.
Note to self. “Felt the wind in my grey hair”
24:56. 30 sec off pr
Rob Brydges
Nice!
Wicked push at the end buddy, I couldn’t fend you off.
Really nice time!
5k run: 23:32
Thanks for the running drills!
Speedy work!
There was no catching you Sebastian!
Nice work!
Nice job Sebastian!
Congrats to Maria and Chantal on your Cert. Nice pic.
Happy Wedding Anniversary to Kevin and Joanna.
I am working 12 hour nights so I will have to run the 5 km some time on my days off. It is a miracle that I can even write that lol.
Quick nooner.
Just popped in to do strength (more so for my head)
OHS (5) up to 75lbs. PR for reps.
Thanks for letting me crash the class MarieNo, and thank you for the foot tips. 🙂
WOD RX hahahahha LOL – just being funny, I dont get to say that very often so why not!
5 KM run – 30:12
I never run, and this is the first time I ran 5K, did unbroken too, note to future self!
Nice Rx Matt! That’s a really good benchmark for next time (sorry, but there WILL be many next times).
Way to go unbroken, that in itself is a huge accomplishment!
So happy you faced this WOD! This is a very good time for your 1st 5K. Keep running! 😉
Great job on your first 5km Matt!
Mob and group running warm-up.
Run 5km
Aug 27, 2013 – Time: 25:14 (PR 4:33)
Oct 12 , 2011 – Time: 29:47
I don’t run much if I can help it, but I’ve done a few jogs here and there and I think this was my first sub-5 min/km pace (4:59 but it counts) on a 5 km. It’s nice to see the improvement almost 2 years of CrossFit has brought. I mean, I’ve always looked hot but now I feel fitter too!
Nice work Matt!
Nice PR Blake!
Wow that’s a big PR Blake!
sorry to burst that bubble.. but you work at a bank, do you even do math bra?? lmao!
Math…pffft, who needs it? I’d NEVER get PRs then!
HAHAHA!
Mobility
WU X 1
Running drills
WOD – 5k scaled to 3k
Time – 25:00
Good work Jeff L!
Mobility
WU x 1
Group running drills
WOD: 5k run
Time: 29:30
Oct 21,2012 (Legs for Literacy: 38:14
PR: 8:44
Did the Legs run before starting my fundamentals and hit that PR with doing pretty much no running since (except in WODs). So happy with my time.
Awesome job!!
Crazy PR!
Wow! Great work Melissa! You must be so happy!
So… I didn’t have class today but decided to run the 5K to see if I could.
First 5K ever for me at the local running track came in at 26 mins flat!
Was able to complete without walking.
Pretty happy with this!
Great job on your first ever 5km run Francis!
Mobility
WU X 1
Running drills (group)
WOD 5k run.
Time: 28:30 (PR of 51 seconds)
Nice work Kevin M!
mob wux1
running drill
wod 5 k run
scale 3 k run
no pr didn’t run enough this summer
time 17:19
Nice work Gilles!
I canceled this morning cuz I wanted to do this WOD at home 🙂 That way, I still have my 3 classes this week hahaha !!
5km – 30:11
I’m usually around 28-29 but I guess that’s what 3 weeks off will do to you 😛
Nice work Chantal C!
5k run: 27:32
1:40 PR from last September!! HAPPY!
Thank you Kevin. 🙂
Amazing PR Amanda!
Nice job ! Strong finish too
THANK YOU for running me in! Appreciated it! Nice work on your run – you were just a speck on the horizon!
Huge PR Amanda!!!
nice pr
Great PR Amanda!
That’s an awesome PR Amanda!
Crazy PR! I caught a glimpse of your smile when you ran into the gym. Nice work 🙂
Great PR Amanda!
Watch out Amanda… We’re gonna call you a runner! Great progress!!
ha – well I feel like one right now! Thank you everyone! I’m still smiling!
Congrats Maria and Chantal!
Wux1
Running drills
5 k run. 27:26
Previous 5k Runs:
July 2012: 27:32
July 2011 – 28:33
October 2011 – 26:50
You are consistent! Nice work Franky!
Mob
WUx1
Group running drills
WOD: Run 5k
Time: 26:51
Very happy with this time, as I haven’t done any running in a while 😀
Nice job on the run Adam!
MOB
WU x 1
50 no show burpees for missing my 6am class this morning
Group running drills
WOD: 5km run
Time: 29:31
It was so hot, I thought I was in hell. Then Marie Noel came out to push me to run harder and faster, and I knew I was!
Seriously, thanks for the push M-N…and nice working out with you 5:45ers.
Great job on the run Jackie and you look amazing by the way!
She does! Good work Jackie!
LOL!! You weren’t in hell, you were in the afternoon rather than 6am…it just felt like hell. 🙂 Nice time Jackie!
Thank you, ladies.
Mob
WUP x 1
Group running drills
WOD: 5km run with 35 min. time cap.
28:26 with music and I had to walk some, but still happy Next goal = run without stopping 🙂
Great work class
Happy Anniversary to Kevin and Joanna
Congrats to Maria and Chantal
Nice to have you back Jen C! Good work tonight!
Thank you Corinna 🙂 Glad to be back.
8km with the Brody (dog)
Time: 33 mins or so. Didn’t keep an an exact time.
Missed the 5:45 crew!
Way to go Jackie. Your dog must be tired tonight…smiles…
Wu x 1
5k rx(no music)
Time – 21:06
Nice time man Fast
Jesus, I wish I was chasing you! Fast!
Great time Trent!
Nice job Trent!!
Nice pace Trent!
Mobility
WU x 1 (strict pull-ups, green/purple, push-ups from toes)
Running drills.
5k row – 24:22
Oh. My. Gawd. That was nuts.
Is your bum sore from the row? …..smiles.. Good job on the row Heather!
EVERYTHING is sore from the row! LOL Thanks! 🙂
Great job….told you that you would beat my time!
Mobility
WUx1
Running Drills as a Group.
WOD: 3K = 17:23 (With Music)
First time running long distances very proud of my time! I will try 5k Next time!
5 km for you next time. Nice work Steph!
Day 2 of back to work. Came home and had a huge power nap before heading to CF. No kids this week only meetings, so I can only imagine the state I will be in next week when I actually teach…lol….
5 km run: 23:26 The run felt great tonight.
Last time: 24:13
PR: 47 seconds
Thanks for helping me keep my pace Jeff. Good work tonight.
Thanks for letting me borrow your watch M-N. I left it on the window ledge.
Happy Anniversary Kevin and Jo!
Nice job Corinna!
Nice PR Corinna! Super fast!
wow that’s fast! nice work.
Great job!!
great job tonight Corinna, and I was no help to you. you kept your pace all on your own! 🙂
You did awesome!! Crazy fast!
5 km run
29:30
Ug….missed my previous PR by 2 minutes. My lack of running this summer is really showing.
That’s ok Heidi it’s still a good time!
Definitely still a good time Heidi!
First 3 km run: 17:17
What a mental game…
Next time i will shoot for the 5k!
GREAT job Jenn. 5k next time for sure.
Great job Jenny B!!
5km next time for Jennifer Brander!
Mobility
WUX1
Running Drills
WOD: 3KM
Time= 17:39
I was glad I did this run. I am someone who absolutely despises distance running and I did it without a break…so I am happy! Next time I will try the 5KM
Nice job Andrea an yes 5km for you next time!
Great job Andrea!
mob
Wu x 1
group run WU
had intentions of doing the 3K but someone told me before it started to try the 5 K switch over if it was too much! 🙂
5K 25:08 pretty happy with this but wish I’d had a watch so I kinda knew where I stood, I’m a technology whore and used to running with a garmin knowing pace and time! lol.. but this is my first times run since my knee surgery so pretty happy right now, however tomorrow may be another story! 🙂
great pace you kept tonight Corinna, I was thinking if I just kept my pace you’d falter a bit near the end but you took it to the house and got stronger as you went!! great job!
how are your knees? and are you happy that you did the 5k?
knees are ok right now and I”m happy that I tackled the 5K right now, tomorrow may be another story! lol..
All I got from this is “You are a whore”… I’ll catch the rest when the movie comes out…
Great job tonight Jeff!
WOD: 5k Run = 28:22
Nice work Mario!
Great work today everyone!
Congrats Maria and Chantal L!
From the beautiful waterfront of Bathurst.
5k time 26:19
I think the last time I ran 5K at CrossFit I was just over the 30 minute cap so I am calling it a 5 min PR. I guess it is not really an apples to apples comparison as tonight was a 2.5k straight line an a completely flat road. See you all Friday.
Sheldon’s Back?? Sheldon’s BACK!
No seriously…his back is messed up…MEDIC!
Nice time Sheldon!
Mobility
WU
Group running drills
3k 22:34
Nice work Amy!
5km 34:22
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