Thursday140703

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Skill

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Running Mechanics

We’ll spend a few minutes going over some mechanics to get you dialed in for the WOD.

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Complete for time:

Run a 5K

Compare to 4/26/13, 7/3/12, 4/20/11, 10/22/10

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/07/Photo-May-26-10-16-08-AM.jpg” link=”” alt=”Murph” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Before the first mile of Murph.

5K day = light attendance day. Don’t do it. Don’t bail because the WOD is a 5k. Many of us don’t like running. As the distance increases, we like it even less. That’s exactly why you should do it. As CrossFitters we spend most of our time in the 7-20 minute time domain. And that’s on purpose for several reasons that we don’t need to get into today. But we want to be well rounded. We want to crush Fran, which for many takes us to the less than 5:00 time domain. We should equally want to rock the longer time domains. Like today.

We know that a 5k isn’t as sexy as a 1RM snatch or a PR deadlift or crushing any of the named workouts, but we think it’s just as important. It only comes up about once per year so here it is for 2014. We hope that you embrace this endurance focused benchmark today! Bring your tunes and your running shoes and get after it!!

2 thoughts on “Thursday140703”

Leave a Comment

Your email address will not be published. Required fields are marked *