20 K…Not a Problem!
WOD, 9/08/09:
“Kevin Loves Carbs”
30 Double Unders
50 Push Ups
50 Jumping Pull ups
30 Back Extensions
30 Walking Lunges with plate overhead (45/25)
20 Wall Balls (20/14)
20 Kettle Bell Swings (1 pood/.5 pood)
10 Overhead Squats (45 pounds)
10 Knees to Elbows
30 Double Unders
This WOD goes out to a little friend of mine who made the mistake of saying (with a potato salad sandwich in hand), “I hope the WOD you make up tomorrow makes me never wanna eat carbs again!” So, to the rest of you, I am sorry. I think you can figure out who gets the blame for this one!
Ahhhhhhh…the 20k. First off, to those of you who ran it…I HIGHLY SUGGEST THAT YOU TAKE A REST DAY TODAY! Your body needs recovery. I will give you the old analogy: You can liken lack of recovery time to picking off an old scab continuously. Your body will never heal; and therefore, never perform the way you would like.
With that being said, the New Haven Road Race was a BLAST! Kelly, DP, and I were so pleased with the enthusiasm of the Shoreline CrossFitters. I believe that we had 19 participants all together. To those of you that ran your first 5k, I am so proud of you for taking “the plunge.” I know that several personal records were set yesterday. A special shout out to Kevin Miller, who cut over 10 MINUTES off of his 5k time from May (can we say that CrossFit works??). Also, DP, never having run further than 6 miles, completed the 20 k in a great time and felt wonderful. He did nothing but CrossFit to prepare for this race. I reached my goal by 11 seconds (sooooo glad I sprinted the last 1/2 mile), but more importantly, felt FANTASTIC throughout and after the race. I really think that eating strict Paleo (and of course CrossFitting hard) is the reason for this. A special thanks to the O’Briens’ of CFM for having us all over for a BBQ afterwards. We all had a blast!
Me, DP, and Kelly
Liz, Delissa, and Jacob getting ready to run (Delissa ran through the finish line and RAN straight to work!)
Noelle gives Bryan some moral support.
Team SCF (there are a few late comers missing)
Future CrossFitters, Amelia & Bella, building community post-race.
DP post-20k
Posted: September 8th, 2009 under Daily Blog.
Comments
Comment from Blanco
Time September 8, 2009 at 8:03 am
Just wanted to say good job to everyone that ran in the road race yesterday. I know that some people are still feeling the effects of a long run (myself included) but I mentioned a 5k run that’s coming up, the run is commerating 9/11 and a fallen firefighter. I know people that have done the race and they say its really a nice race to be a part of, they get people from all over the country to run in it. Heres the link if anyones interested….
http://www.tunneltotowersrun.org/therun/detailsschedule.html
Who’s in?
Comment from Frank
Time September 8, 2009 at 8:19 am
It was great to see so many Shoreline Crossfitters out on the course yesterday, you have a great family starting there. Lauren you definitly picked up the pace at the end, you zoomed past me at mile 11! DP strong finish, 6 miles longer than you have ever run! great job to everbody especially the first timers. I look forward to seeing you all at Fight Gone Bad @ Crossfit Performance in Fairfield on the 26th.
Comment from Kurt
Time September 8, 2009 at 8:27 am
2002 Results: 32:56
2009 Results: 29:06
With some left in the tank at the end…
Not satisfied until I beat my personal best (2000) of 27 min.
Comment from Mike M
Time September 8, 2009 at 10:03 am
The link below (which may be well known to some already) lists a number of 5k races in CT over the next few months. I had a lot of fun yesterday that I’m game for another (or a few)…
http://www.hitekracing.com/feature.htm
The tunnel run mentioned by Blanco above looks great (figures I wont’ be able to make it that wknd).
Comment from Lauren Plumey
Time September 8, 2009 at 10:30 am
Kurt, that is GREAT! You’ll be sub 27 minutes… I guarantee in no time. Thanks Frank. The changes you have made in both performance and appearance are inspiring (how could you not with a “croc” like BK breathing down your back!!??) Blanco, I am down for that race…and Deb, you better do it too!
Comment from Carla
Time September 8, 2009 at 12:03 pm
Hey SCF, thanks to all who came to the post-race party and thanks again for those who brought the grub to go along with the beverages. Great PR’s all around folks. I don’t think any CF’er had a bad day. It was so nice to hang out with you all and meet some new faces.
Someone left their sunglasses behind. They are Fila, black wire sunglasses. Are they yours? If so, I’ll drop them off at the gym.
Comment from KLM
Time September 8, 2009 at 1:50 pm
Sorry I missed the photo and seeing you guys before the race. I arrived with little time to pick up my packet and make it to the start line. Good job everybody!
Comment from Kelly
Time September 8, 2009 at 2:13 pm
Just read the road race results in the newspaper and discovered my time was a lot better then I thought, 28:05 HOLLA!!!
Comment from elicia kusnitz
Time September 8, 2009 at 3:11 pm
Hi guys! It was great seeing you all yesterday at New Haven Road Race! It was nice to see such a large participation amongst the crossfit community! DP- don’t know what came over me as I saw you finish…. I was so happy for you! Way to go Shoreline!
Comment from Miller
Time September 8, 2009 at 5:53 am
Let’s rock…I’m READY!