To everybody who ran the 5k on Saturday, great work! It was a good turn-out and a good start to our 5k challenge. If you have not run your 5k baseline time and would still like to be a part of the challenge, please talk to Anthony or Jay and figure out a time that you can run it and get your time recorded.
The workouts this week will be a 1 mile Time Trial and the Running Seminar on Saturday. To do the 1 mile time trial, get good and warmed up and then run 1 mile as fast as you can. It is best to do this outside on the street or the track. If you are limited, a treadmill can also work. Record your time on your 5k challenge record sheets (If you don't have a sheet, email Jay). I would like everybody to try and do this in addition to their CrossFit workouts this week. So if you plan on working out 3 times, make this your 4th workout.
After this week, the workouts will be posted with a warm up and other information I have found to share with everybody. Also, remember the running seminar being held this Saturday, February 6th from 10-2. No need to workout at 9 AM, you'll need the energy for the seminar. And remember you can bring one guest. Bring someone ready to get a good workout and learn a lot.
As we start running more, everybody needs to take care of themselves! Roll-out, roll-out, roll-out! You will learn some of the techniques during the running seminar, but in the mean time take a look at this article and watch the video. There a few good ones in there.
General Information:
http://www.askfitnesscoach.com/2009/10/foam-rolling-self-massage-for-healthy-muscle/
Todays WOD:
Clean and Jerk 1-1-1-1-1-1-1 reps
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