Monday Workout: Run (or Row) 5k

Warm-up

Running drills and mobilization (hips, ankles, etc.)

WOD

Run 5k (or Row 5k)

Compare to April 7, 2013

Notes

  • Use this route. It follows the Rivanna Trail, then turn around at the parking lot at Riverside Park (there is one fork in the route on the way out where you need to go to the right).
  • Wear a watch if possible to track your halfway split time.
  • Wear layers if running in the morning!

Cash-out (on your own)

3 sets of 10 strict Toes to Bar (or scaled variation), rest as needed between sets

ANNOUNCEMENTS

Thanks to everyone who came out to Fridays!  We had an awesome time catching up outside the gym!

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out

20 thoughts on “Monday Workout: Run (or Row) 5k

  1. 29:30 (apparently in full lumberjack mode, haha! 🙂 felt like I was going faster…)

    1. Oops, we forgot to do T2B!!

  2. Did C’ville Burn workout — 800m run, 10 rounds (5pushups, 10kb swings, 15 squats), 800m run — time = 19:36

    1. Nice job. Looks similar, if not the same, as the very first Burn Workout over a year a
      ‘go.

      1. Shirley Terrell May 19, 2014 — 7:11 pm

        Al, yes it was

  3. WOD: 19:59 (row)
    Strength: T2B 10×3 (Thanks to Jil’s heckling)

  4. lauren connor May 19, 2014 — 5:31 pm

    24:30 run
    21:11 row

    Phew!

  5. I’m a directionally challenged moron – ran for 15 mins ha

    1. did 12 rounds of friday’s sprints as punishment 🙂

  6. 26:30

    Not my best time, but the run was great. Couldn’t ask for better weather.

  7. A leisurely 30:11 smelling honeysuckles and such

  8. 23:00 (row) calf cramping, not a good effort

  9. 27:45 disappointing but coming back!

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