First off, Congrats Coach Mike on your 4 year anniversary!! Have fun on your trip this weekend, we're all so excited for you!!
WOD 7/29/2010
Tempo Day
SC (Short Course) - 5k
LC (Long Course) - 10k
RPE - 85%
The goal here is to maintain your pace across a defined distance.
REMINDER:
We are having a BBQ at the Lincoln Park location this Saturday at 1pm with Atlas CrossFit. There will be a WOD prior to some beers, brats, burgers, and bags!! Come out and join us.
See you guys tonight!!
Thanks Erin! Jess and I had a great anniversary and we're psyched to have her coming home to Chicago for good on Sunday. She's excited to start training at CFC and with the endurance crew!
ReplyDeleteGood luck on the 5/10k tonight everyone. Relax those feet, lean forward and run like hell!
Posting this pic huh Erin... now I've got to do this! Getting it done quickly this evening at the park - good luck to you all.
ReplyDeleteOk, just cranked out the 5k shorty at Smith Park.
ReplyDeleteKinda felt a bit off, but kept at 85% the whole way. Don't trust Nike+ much for the pace, but it was useful to at least look at it I guess.
Fun park to run in :)
Nice work MeatBaby!
ReplyDeleteHad to do this one on a treadmill because it's really hot down here.
6.2mi in 38:37.
Tried to keep it at 10.0mph the whole time but my legs felt tired from the past 3 days of CF.
Nice work guys! I actually ended up making up another version of Super Helen and did that work out instead. Unfortunately, no one showed up for the 5/10k soooo I made something up on the fly.
ReplyDeleteBack at it tomorrow!