This Saturday the regularly scheduled 9am WOD will be canceled. Instead we will meet on OIB at 9am for the Annual Run for Food Half Marathon & 5k. If you choose not to participate at least come out to support our CFOIB runners! But . . .
. . . You should participate!
Even if you haven’t put on your running shoes in a while don’t let that stop you. So what if you don’t think you’ll have a very good 5k or half marathon finish time, just run it as a test.
TEST. YOUR. FITNESS.
Often times, runners in particular avoid races because they are afraid their time won’t be as good as the last one. Or they haven’t been “training for it”. Do you, as a CrossFitter, avoid a WOD because you haven’t been “training for it”? No, because
- You HAVE been training for it (you’ve been training for it all through each and every workout you complete), and
- Everyday isn’t necessarily about setting a PR, it’s about testing your fitness.
I haven’t run over 800 meters since I ran a half marathon almost two months ago. I am in no way ready to run 13.1 miles faster than I did on Nov 17th but Saturday I will run the Run for Food Half Marathon as a test of my fitness.
Now I’m not telling you that you have to run a half marathon! Especially if you’ve never run that distance before but you can run a 5k. You can all run a 5k! It may not be fast, but who gives a #$&@?
Don’t avoid something just because you won’t be the best. #testyourfitness
-Coach K
Here’s that registration link again.
Click image to register
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 20X1
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg @ 10X0
Rest 45 seconds
B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups
Coach’s Notes: “Jackie” is to be done today in honor of Dr. Beth Cooke’s unborn baby GIRL (!!) whom Coach K has given the CrossFit name of Jackie.
AIM
A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts over 75% of your 3-RM.
B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups
SPORT
A. Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
B. Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%
C. Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes
D. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups