CrossFit Winnipeg, Inc. » 5k run

Wednesday, September 16, 2009

Brendan Sonnichsen — Wed, 16 Sep 2009 00:30:25 +0000

Run 5km

OR:

5 rounds for time:
Run 400m
Row 500m
35:00 Time Cap

Competitive CrossFit athletes must run 5km.

Saturday, July 25, 2009

Brendan Sonnichsen — Sat, 25 Jul 2009 00:47:31 +0000

So true

Power Cleans 5×3 (set new PR)

Competitive CrossFit Athletes:

Run 5k

Everyone else:

Run 5k or do this:

Run 1600m
Row 1000m
Run 800m
Row 1000m
Run 400m

Beginning in September, there will be competitive online CrossFit events approximately every 8 weeks. Keep your diet in order this summer to be ready to compete!

Sunday, July 5, 2009

Brendan Sonnichsen — Sun, 05 Jul 2009 00:15:47 +0000

Run 5K

We will send groups out at 8:20, 8:50, 9:20, 9:50 and 10:20. Please give yourself at least 20 minutes to warm-up, roll-out and familiarize yourself with the route.

For CF Games Athletes

If this is not a rest day for you:

Run 800m at 80%.
Run 800m all out.

Spend lots of time on mobility and flexibility work.

5km Run

Brendan Sonnichsen — Thu, 28 May 2009 16:34:27 +0000

The best way to push yourself to hit a personal best in a 5k effort is to compete. This is for all CrossFit Winnipeg athletes who are able to run. We’d love to see a lot of people get together to try this out.

Post your thoughts on these possibilities for getting together for a run + brunch.

Pace Setter 5k Prediction Race
Saturday, July 4th, Start 9:00 a.m.
St. Vital Park, Winnipeg, MB.
In a Prediction Race, no one is allowed to wear a watch and there will be no clock on route or visible at the finish line.

Run with Porter 5k Fun Run/Walk
Sat., August 15, 2009 9:00 a.m. Start
Birds Hill Park/Pine Ridge Trail

We do our own thing sometime in July or August.

Post thoughts to comments.

Monday, May 25, 2009

Brendan Sonnichsen — Mon, 25 May 2009 01:01:34 +0000

Bring your rain gear because the workout is:

Run 5 km

Our route is:

out the door and through the parking lot to Des Meurons
turn right (North) on Des Meurons
turn left (West) on De Cathedrale (second street on your left)
run to the end of De Cathedrale and turn left (South) on Tache
turn left (East) on Dollard
run to Louis Riel Street
turn around and retrace your steps back to the gym!

View a map of the route at: http://www.gmap-pedometer.com/?r=2853172

If you have time after your workout practice handstands and/or pullups with the coach.

If there is some reason you should not run, rowing will be an option.