32 Comments to “Wednesday, September 16, 2009”

• Mandy
  September 15, 2009 at 7:57 pm

  But I haven’t taken the POSE running clinic yet! Oh why, oh why does running torture me so.
• Cameron
  September 15, 2009 at 10:10 pm

  Will Cameron

  2 PPCLI gym

  10 Hang Pwr Snatch #95
  row 500m

  5 Rounds

  Cam 14:04
  Will 14:43

  not fun.
• Tapout
  September 15, 2009 at 10:20 pm

  Been at the St-B Hopital since Sunday night 1am…Sister went into labor and my job was assistant coach/nanny (her husband was head coach)…I am the very proud aunt of twin boys…Jesse Owen & Jacob Michael Trager…they are BEAUTIFUL !!

  I”ve taken two rest days…but not much sleep and ate like crap…will do 5k…but probably not a TT
• brendan
  September 15, 2009 at 10:22 pm

  By the way…. “Non-competitive CrossFit athletes” can run 5km if they wish, of course.

  @Cameron
  I wouldn’t think so! Bet the grip work was a challenge.
• Kimberly
  September 16, 2009 at 8:52 am

  Yay, I’ve been waiting to do a 5k row again! Never thought I’d say that
• Sunshine
  September 16, 2009 at 9:17 am

  Well, I have to say that my heart sank when I read today’s WOD. I never look forward to running 5k! However, I will run the 5k, but from home after work. I will report back…
• natalie
  September 16, 2009 at 9:38 am

  Is there a route from the box, or do people run at home?
• BRad
  September 16, 2009 at 9:44 am

  never ran a 5k before….have to say I kinda liked it. started getting into the groove about halfway through. finished in 27:34

  also did 3x max pullup as part of weekly challenge. 21-12-11. (hit the wall pretty hard after the first set)
• b-mac
  September 16, 2009 at 11:03 am

  …..20:20. better than last time, but lots of room for improvement…
• brendan
  September 16, 2009 at 11:30 am

  @natalie
  We’ve got a beautiful 5k route through Old St. B. You should come check it out!
• brendan
  September 16, 2009 at 11:31 am

  @Tapout
  Congratulations Nic! Twins!!! I’m jealous
• Erika
  September 16, 2009 at 12:24 pm

  @Tapout
  Congrats Nic! That is awesome. By the way, how is the not smoking going?

  @Kimberly
  You are one sick girl! Rowing – ugh!
• natalie
  September 16, 2009 at 1:56 pm

  Hey sounds good, see you later!
  @brendan
• Crystal KP
  September 16, 2009 at 6:36 pm

  Ran 5k 21:39

  I knew I wasn’t going to PR today, it wasn’t a defeated attitude or anything it was accepting I have already done 3 WODS in 2 days and this would be my 4th. I still felt pretty good, just not fast next time I run this route I will be sub 20 for sure! Had fun with staggered start chasing everyone!

  Did the 3 x max pullups 15-12-9… I am going to do this again on Friday, I know I’ve got more than that.

  Also, I just wanted to say, fish oil is DOPE! I started taking it, about 3 teaspoons a day, and I feel like a machine! I have had some awesome WODS this week. Maybe it’s just in my head, maybe not?
• chris
  September 16, 2009 at 6:45 pm

  @Crystal KP
  I totally agree…fish oil is DOPE! Off the scale. I have been training better, thinking better and living better since on it.
  I saw all of you running down DesMeurons today…it looked awesome and i wish i could have been in the chase but work was insanely busy so i will go for it late tonight.
• Harvey
  September 16, 2009 at 7:07 pm

  SDLHP 3RM 145# = 85% body weight
  5k @ 25:35
  It was hot outside! Tried to keep to the shade as much as possible. The run was tough. I remember training for the marathon 2 years ago and at my peak, 6 miles would just be a warm up. Ah those were good days

  @chris
  Thanks for the shout out while you drove by!
• Chris
  September 16, 2009 at 7:31 pm

  @Harvey
  Of course..yo’all my Peeps !
• Sunshine
  September 16, 2009 at 7:44 pm

  5K @29:57
  Well, after an extra long day at work, I stuck to my plan and ran from home. I have to agree with Harvey, it was extra hot! Not the same as running on my treadmill in the basement (of course, I’m going from memory since I haven’t used my treadmill to run a 5K in forever!).
• kimberly
  September 16, 2009 at 7:48 pm

  I wanted sub 2:15 on my /500m time and I managed 2:14.5 !!! Total for a 5k row 22.25

  Now as promised some recipes…

  Marvelous Pecan Muffins (can’t find the blog site I got this from)

  3 eggs
  6 Tbs melted coconut oil (this is triple the original recipe, not so dry anymore)
  3 Tbs maple syrup
  3 Tbs coconut milk
  1/4 tsp salt
  1/2 tsp vanilla
  1/2 tsp almond extract (I used half this, I found the extract “fake” taste too strong)
  1/4 tsp baking soda
  1/3 cup coconut flour (bulk barn)
  1/3 cup almond flour
  1/4-1/2 cup of chopped pecans (toasted would probably be better)

  Fill mini-muffin tin (24 muffins) bake at 375 for ~15 min Yum!
• Brad G
  September 16, 2009 at 7:51 pm

  20:39. Not my best time but I made the mistake of going down the alley fist instead of around the building and then being called back by Natalie as she passed by. What’s worse, it was the wrong alley! Probably wasted about a minute. I liked the staggared start. It’s good incentive to see another runner ahead of you.
• kimberly
  September 16, 2009 at 7:56 pm

  Easy Pancakes (modified from Cheeseslave blog)

  3 eggs
  2 Tbs coconut milk
  1 Tbs honey (I leave it out)
  2 Tbs melted butter
  1 Tbs grapeseed oil (or another Tbs of butter, but I like them better with the oil)
  1/4 tsp salt
  1/2 tsp baking soda
  3 Tbs coconut flour

  I put the batter in the fridge for the butter to solidify (fluffier pancakes) and then cook them however you normally cook pancakes. I use medium heat and a slighty butterde non-stick pan (the only time I use Teflon anymore).
  They store great and hold toppings well
• kimberly
  September 16, 2009 at 8:01 pm

  Carrot Muffins (from blogs and Suzanne)

  3 eggs
  1/4 cup grapeseed oil
  1/4 cup honey (I use half this)
  1 cup grated carrot
  1 tsp cinammon
  1/4 tsp salt
  1/4 tsp baking soda
  1/4 cup coconut flour
  and I add a 1/4 cup chopped walnuts, but you could use raisins or pecans etc.

  Bake in mini-muffin tin at 350 for ~10 minutes. Yum.
• SuperBean
  September 16, 2009 at 8:15 pm

  All I have to say is YEEEEEEEEEEEEEEEEAHHHHHHHHHHHHHHH BOY! PR for my 5 km in a looooooong time:(running is my weakness–tip for all: bring music, good motivator!
  28:42
  0:59 improvement from our last 5km
• cheryl
  September 16, 2009 at 8:32 pm

  Okay i’ve been slacking so bad this week .. need to snap out of it .. actually I need to stop reading the wod before hand and stop picking and choosing my workouts
• brendan
  September 16, 2009 at 10:35 pm

  @cheryl
  No matter what… choose your three days ahead of time and stick to them. Sometimes you’ll get ones you love, sometimes you’ll get ones you’re not crazy about (beforehand)… but that mix is VERY VERY VERY VERY important to your success in this program. That’s the “constantly varied” aspect of what we do!
• Eric
  September 16, 2009 at 11:31 pm

  Just finished the 5k…..wow….this was easily the most difficult Workout for me to get motivated for in a long time…..

  I am typing this in a pool of sweat completely elated that I dragged my butt off the couch and did it…..It was really tough but I am happy…..It is funny how pleasure often follows a little bit of pain….

  Thanks for the 25 posts to motivate my sorry rear end….oh yeah….24:40, not very happy but “I ain’t good enough to get angry” … certainly good enough though to work harder ….

  See you tomorrow…

  Kind Regards,

  E.
• natalie
  September 17, 2009 at 8:25 am

  Run was fine (26:32) for me, I enjoy the chase over leading the pack, so once Kristin was ahead of me, I really picked up my pace!

  But the exciting part is my first set of unassisted pullups. I’ve bascially got the kip, well, an exaggerated version anyway, but I made 5, 7, 8, which is more than I could ever do without kipping. It was a momentus moment, as that was my #1 goal in joinging crossfit wpg! Thanks for all the encouragement!
• Turbo
  September 17, 2009 at 8:32 am

  5k run 22:58 (45 sec improvement on last time)

  @Tapout
  Felicitations!

  @kimberly
  Thanks for posting, makes me want to bake, but I have to clean up the kitchen first. I think I’ll try the pecan muffins today!

  @cheryl
  this is one of the reasons we hesitated to post the wods, but I have full confidence in you, you’re a great athlete. just schedule your wods in advance in your agenda, online calendar, whatever and just do it.
• Maxine
  September 17, 2009 at 10:02 am

  @kimberly

  Thanks for the recipes, can’t wait to try them!!!
• Charise
  September 17, 2009 at 11:39 am

  Finished in 37:56. 1:54 minute improvement (or as Turbo put it, about 5%!) from my last time on May 22 of 39:50.
  The biggest thing I noticed is I’m barely sore today, and most of it is from doing Tabata squats and all those hang cleans on the same day a few days ago. Last time I did the 5km, I could barely move my legs the next day.
  I’m loving the recipes. I’ve essentially gone full paleo except I can’t stay away from the sweets… These recipes help so much.
• Kimberly
  September 17, 2009 at 1:46 pm

  I found “snack food” the hardest part of paleo. Eating twice as much stir-fry instead of stir-fry + rice is no biggie but not having dessert or comfort food was tough. Breakfasts too. I have a ton of recipes that I’ve tried and liked and would love to share.

  Brendan/Tania perhaps we could have Food Fridays to go with Mobility Mondays and you can post a recipe along with the WOD…since nutrition is such a huge part of what we do at CF…just an idea.
• brendan
  September 17, 2009 at 7:59 pm

  @Kimberly
  I like that idea! Do you think you might have enough material to be the major contributing author??? I’m sure we can always supplement when you need a break or are out of ideas…

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