Wednesday 01.09.13

24 Comments

There will be no official meeting for running club until Spring. Dave will continue to post weekly homework on the Running Club page. If you do not have access to the page email me for the link.

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Today's Workout

Today the focus is sustainable effort. Your goal should be to get as close to the exact same score on each movement each round. Focus on breathing, consistency, and good form on each exercise. You should all be breathing heavy and be tired at the end but not be crushed.

5 Rounds for total reps
30 Kettlebell swings
30sec off
30sec wallball
30sec off
30sec box jumps
30sec off

  • Jacob

    I breathe heavily while watching action movies.

  • Anthony DeMusis

    Average of 14, 53# KB

  • Ann

    10 with 53# kb/15# wb. Couldn’t get the pacing thing down at first…kept finishing before 30 but it got better as the rounds went on.

  • K-Love

    10 w 35#KB and 15#WB. Loved working with Ann and Caroline today. Good consistent pace from the warmup on!

  • http://www.facebook.com/jay.condrick Jay Condrick

    10 rep avg. w 53#KB, 20#WB and 187#BJ. 

    Like a rest day compared to yesterday…makes me nervous about tomorrow and Friday.

  • Jayme

    12 reps 53#/15#, good 9am class it was nice to keep moving the entire hour

  • Eddie B

    Eleven

  • Judy L

    13 with 53#Kb. Thought I would go and sweat my cold out of me.  Didn’t know we’d be working out al fresco!  Nice workout though.

  • Nicole B

    12@53#15#
    Good workout to keep the blood flowing. Almost forgot about how cold it was in there!

  • http://www.facebook.com/glen.schleehauf Glen Schleehauf

    Big Thank you to Dave C for making the running club such a big hit.  Running skills, mechanics,technique, pacing and strategy is one of the most overlooked and under taught components of CrossFit.  Since it happens outside of the gym and the coach usually isn’t observing your running it is out of sight, out of mind.  

    If you benefited from running club, chime in below.  And if you didn’t, don’t worry, it will come roaring back this spring.  For now is the season of indoor rowing!

  • Sheila S

    13 @ 26 #  KB / 13 #WB …it is amazing that you guys do 53#!

  • http://www.facebook.com/jay.condrick Jay Condrick

    I wasn’t able to get to as many of Dave’s workouts as I would have liked to; that being said I am looking forward to the spring and just doing what he tells me and seeing what happens. 

  • Ann

    Thanks Dave C!  I was never able to make it to Wednesday nights but I would do the homework.  While I can’t say I LOVE running, I have come to appreciate it and actually considered running outside of the homework.  Haven’t done it yet :)  but considered it, which is huge for some with a past repugnance for running.  I actually would rather run than row…go figure.  You did an awesome job!!!!

  • http://www.facebook.com/jay.condrick Jay Condrick

    Just like in “Spinal Tap”

  • Beth Mc

    Not sure how I was SUPPOSED to score myself, but my average for each movement for 5 rnds:
    16 wballs 15#/15 KB 35#/11 box jumps

  • Beth Mc

    I encourage everyone, especially those who aren’t fond of running, to join us in the spring.  Dave is a serious running professional! The meetings I’ve been able to make have not only helped me get faster, but have been really fun, and motivating, because I’m doing it with other Craic-heads.  Looking forward to the spring!

  • leslie

    14 @44/15 WB nice 9am class!!

  • K-love

    Running club absolutely rocks!!! I ahve always find it hard to combine CrossFit time with running time and this makes me accountable for doing exactly that. I love running and I know Crossfit can make me better at it… now I can actually test that out! 

    Thank you very much Dave C :)

  • http://www.facebook.com/burrows.jacob Jacob Burrows

    I haven’t gone to any run club meetings, but I’ve thought about it a lot… usually when I’m running during a WOD and hating life, saying to myself that I should probably go to run club meetings.

  • Susie Diesel

    15/15/15
    53#KB, 15#WB, step ups
    thanks for a good sweat Coach Sara

  • Downey

    Not sure how to score this one. Average reps were 15@20#/15@53#/8. Great 4:30 class. Thanks Sara!

  • http://www.facebook.com/profile.php?id=100002994010584 Pat Murphy

    15/15/15 53#, 20#WB good steady work

  • Jacob

    14 ave. 70# KB, 14 ave. 20# WB, 11 ave. Box jumps.

  • Katie G

    Not sure how everyone scored this one but my avg was about 10 reps per movement. 53# kb and 14# ball