Run 5K
(3.1 Miles)
Running coach Pappas will be running the 9AM/10AM classes.
Coach Pappas Note:
The idea of the WOD is to get an early season fitness test and set a time for the popular "5k-fun runs" which you may choose to participate in throughout the season. I will lead the run which is a simple out and back, and place a cone at the turn around point. Everyone will start and end at the 400m mark. This does not have to be a race for everybody, but feel free to test your ability and see how you do, afterall, it is the WOD. I will fall back at certain times to make sure all are on track and hanging in there. Typically this will take you from 25-40min depending on the wind you suck in!
Community Reminder:
We are offering FREE Vinyasa Yoga with Tori tomorrow, Sunday, 3/27 at 12:00PM.
Vinyasa hatha practice is a more athletic sequence of yoga postures that are linked by vinyasas. The vinyasas demand more cardiovascular work from the body and the postures are stacked promoting strength in all muscle groups. This form of yoga practice also increases focus, propioceptive awareness (body-in-space) and is a geat method for training the "athlete's mind". In this particular class, we will focus on strengthening the core, opening the hip flexors and working stabilizer muscles from the feet up. Prior power yoga or flow yoga experience is encouraged but not necessary. Bring a mat, a towel, an open mind and a willingness to sweat.
Quote:
We are offering FREE Vinyasa Yoga with Tori tomorrow, Sunday, 3/27 at 12:00PM.
Vinyasa hatha practice is a more athletic sequence of yoga postures that are linked by vinyasas. The vinyasas demand more cardiovascular work from the body and the postures are stacked promoting strength in all muscle groups. This form of yoga practice also increases focus, propioceptive awareness (body-in-space) and is a geat method for training the "athlete's mind". In this particular class, we will focus on strengthening the core, opening the hip flexors and working stabilizer muscles from the feet up. Prior power yoga or flow yoga experience is encouraged but not necessary. Bring a mat, a towel, an open mind and a willingness to sweat.
Quote:
“To give anything less than your best is to sacrifice the gift.”
-Pre
Results:
Keith 28:33
Dorothy 29:06
Kathleen 30:08
Ditty 30:16
Jackie 34:58
Jeff H 35:09
Danny 23:20
Shoeless 23:24
Kate 24:02
Shawn 25:23
Tony 25:31
Lizzie 27:59
Joe A 30:32
Jon 27:50
Tim Hen 32:19
Results:
Keith 28:33
Dorothy 29:06
Kathleen 30:08
Ditty 30:16
Jackie 34:58
Jeff H 35:09
Danny 23:20
Shoeless 23:24
Kate 24:02
Shawn 25:23
Tony 25:31
Lizzie 27:59
Joe A 30:32
Jon 27:50
Tim Hen 32:19
Yes, this WOD is a 3.1 mile timed run. This will be an out and back run which will conveniently start right at the double side doors where we always start. We will head directly over the bridge that crosses the river (dont fall in it's gonna be cold) and immediately right onto the paved schuylkill river trail. We will be doing this type of conditioning more as the weather turns so its a great way to get out and start moving primal. For example, today's CrossFit main page WOD has over 2 miles of running in it. Doing a 5K is a great baseline to have, so its great to way to start the season and see how your progress when we do it again.
ReplyDeleteCoach Tim Pappas will be running the wod.
ReplyDeleteHe certainly will be running it.
Love it, Timmy! I have a 7.5 mi Broad st training run but look forward to another KOP run to do!
ReplyDeleteBut will he be RUNNING it???
ReplyDeleteResults
ReplyDelete930am
Keith 28:33
Dorothy 29:06
Kathleen 30:08
Ditty 30:16
Jackie 34:58
Jeff H 35:09
10am
Danny 23:20
Shoeless 23:24
Kate 24:02
Shawn 25:23
Tony 25:31
Lizzie 27:59
Joe A 30:32
Jon 27:50
Tim Hen 32:19
Great Job! The sun was shining strong for this crew.
i actually am sorry to miss this WOD (i swear). much needed rest day!!
ReplyDeleteGoing for Birthday Drinks at Reed's in Blue Bell tonight. All are welcome to join in the fun.
8:30pm. $6 admission or $25 (admission plus premuim open bar from 9p-12a)just give my name at the door :-)
Oh and a big congrats to Tim Hen who set a PR in the 5k....beat his previous best time by 7 minutes! Way to go Tim!
ReplyDelete