You knew it had to be coming…

5k run!

Compare to July 12/12

See if you can find Chantal and Maria.

level 1 maria chantal crossfit

187 thoughts on “You knew it had to be coming…”

  1. 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!

  2. 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!

    1. I remember when you were brand new! Happy anniversary Gabe. What was your time on your first ever 5k three years ago?

    2. 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!

  3. Valerie Arseneau

    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!

  4. Mobility
    WuΓ—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!

    1. 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?

    2. I’m so proud of you Ginette! You faced the run with a smile on your face and you did great! Keep it up! πŸ™‚ I will miss wodding with you in the am, I will be looking for your posts!

  5. Heather (Mum) Wood

    Congrats to Maria and Chantal. Happy Anniversary to Kevin and Joanna.
    So happy to miss today’s WOD.

  6. ValΓ©rie Arseneau

    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!

  7. 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!

  8. 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.

  9. 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! πŸ™‚

  10. Vanessa Champion

    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 πŸ™‚

  11. 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!

  12. 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)

    1. 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!!

      1. 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!

    2. 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… πŸ˜€

      1. 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. πŸ™‚

  13. 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

  14. 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.

  15. 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. πŸ™‚

  16. 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!

    1. 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!

  17. 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!

  18. 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.

  19. 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!

  20. I canceled this morning cuz I wanted to do this WOD at home πŸ™‚ 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 πŸ˜›

      1. THANK YOU for running me in! Appreciated it! Nice work on your run – you were just a speck on the horizon!

  21. 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

  22. 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 πŸ˜€

  23. 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.

    1. LOL!! You weren’t in hell, you were in the afternoon rather than 6am…it just felt like hell. πŸ™‚ Nice time Jackie!

  24. 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 πŸ™‚

    Great work class

    Happy Anniversary to Kevin and Joanna

    Congrats to Maria and Chantal

  25. 8km with the Brody (dog)
    Time: 33 mins or so. Didn’t keep an an exact time.

    Missed the 5:45 crew!

  26. Heather Colleen

    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.

  27. 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!

  28. 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!

  29. 5 km run
    29:30

    Ug….missed my previous PR by 2 minutes. My lack of running this summer is really showing.

  30. 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

  31. 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! πŸ™‚

    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! πŸ™‚

    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!

    1. knees are ok right now and I”m happy that I tackled the 5K right now, tomorrow may be another story! lol..

  32. 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.

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