May 29, 2009

Friday 09/05/29

"Just because you're 250 pounds doesn't excuse or exempt you from needing 25 pull-ups."
- Coach Glassman

Beginner WOD
Run 3 K

Advanced WOD
Run 5 K

Note: This workout should be performed at your highest level of intensity.  Running is a great benchmark and is an excellent way to determine cardiovascular endurance improvement.

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6 comments:

  1. Tyler SlipacoffMay 29, 2009 at 8:20 AM

    A good 3k time is anywhere between:
    10 to 15 minutes.
    ----
    A good 5k time is anywhere between:
    20 to 25 minutes

    ReplyDelete
  2. TMay 29, 2009 at 8:46 AM

    Ugh...

    ReplyDelete
  3. TimMay 29, 2009 at 11:56 AM

    Anyone who wants to maybe do some training at noon anytime next week while crossfit is on "vacation" leave me a msg here.
    Thanx Tim

    ReplyDelete
  4. KevinMay 29, 2009 at 1:57 PM

    3.3kms run and brisk walk knee) 26:04....Cookie like cookies not running....

    ReplyDelete
  5. TMay 29, 2009 at 3:35 PM

    Did Cindy for 14 reps.Wasnt in a 5k mood.

    ReplyDelete
  6. Tyler SlipacoffMay 29, 2009 at 4:42 PM

    5 K run for time:

    Chris - 26:18 Rx'd

    ReplyDelete

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