Strength/Skill Work Skin-the-Cat: Work towards 5 consecutive going as far as you can. Complete 5 total sets.
WOD
5 rounds of:
200m run
30 kettlebell swings (1.5/1 pood)
15 knees-to-elbows
For time.
Best of luck to all of those running the Hot Chocolate 10k today! Post results to comments!!
****Please remember: It is not too late to register for Heartstrings. Please contact Shanna or go to the Heartstrings website . If you are unable to register for a team or participate that day, please consider sponsoring a CFA team member. Every dollar amount no matter how large or small will make a difference!
This event is a great way for CFA to give back to the entire Asheville community and help those less fortunate have access to often necessary healthcare. Thank you to all of those that have donated thus far!***
Igor wants to know what “skin the cat” is. He is quite angry with CFA right now. He is threatening to mark my clean laundry.
My 10k time was 45:38. That’s a 7:19 pace. I was the #12 woman. Next year, top 5!
p.s. I almost never run. This is all CrossFit.
katie-
did you test out the benefits of running on caffeine?
Anna,
I washed down 3 eggs with a big cup of Starbucks Italian roast about an hour before the race. After the race, I tried your espresso roast and didn’t get the jitters. Thanks for the coffee.
As I left the race, I grabbed bagels to bring home to my kids. I felt like an outlaw and kept looking over my shoulder, hoping a CrossFitter wouldn’t see me with the processed carbs. I promise I did not eat the bagels.
Katie, I saw you chomping on those bagels behind that shrub! : )
Solid possee of CrossFitters out today. Besides Katie, saw Rachel, T-bone and Wendy looking strong. My time was 43:01 which is 6:58 pace. PR! Tried incorporating some pose running and it felt more efficient and fluid. Fully agree with Katie, improvements were all b/c of CrossFit. Thanks again to our rockin coaches and CrossFit community!
I am married to CrossFit, didn’t you know, people? Hahaha.
My time was 56:38, 9:07 pace, 27 of 81 in the 30-34 age group.
Let me be clear that this was ALL CrossFit. Not only did I NOT train for this race, this was the farthest I have run since I was 17 years old (do the math…that was 17 years ago, hehe). I registered for the race on January 2. My “training” outside of regular WODs consisted of 20 minutes of hill repeats once, running 3.42 miles twice, doing one session of 4 x 400m intervals, and watching the course race video. That is all. My mile time last April before I started CrossFit was 11:00. That’s 11:00 for ONE mile, running basically as fast as I could and feeling like I was dying at the end.
The only downside to not training was that I hit the fourth mile marker and wasn’t even breathing hard, haha. I had no idea how to pace myself, and I was worried I was going to burn out early on. Now I know for the future. Next year, I go sub 50:00 easy. I *heart* CrossFit.
I swear I did not eat the bagels. I had a banana instead. I’m feeling so good that I wouldn’t dare eat processed food right now.
I ran the Hot Chocolate too today and I’m less than two weeks out from my marathon. I totally PR’d (8:03 pace) and placed 1st in my age group.
I know that Katie would never cheat with bagels. If she was going to cheat, she would go to Limones or Bouchon with me and have a HUGE glass of wine.
T-Bone,
That is exactly right and I look forward to doing just that sometime in April.
Name Time KBwght
Jessica 17:56 26lbs
Dan 18:05 35lbs
Maggie 15:18 18lbs
Shannon 17:45 35lbs
Jana 18:56 18lbs
Ed 19:15 35lbs
Carly 19:08 26lbs
Ali 18:54 20lbs
Jules 20:24 18lbs
Julie S. 21:38 18lbs
Red 18:14 26lbs
Daniel Sm 18:04 53lbs
Brian 19:26 35lbs
Mike P 21:50 45lbs
J$ 19:08 25lbs knee-ups
Aileen 18:43 26lbs
Dawn 20:35 26lbs
Since I didn’t get to run the 10k yesterday i rowed a 5k. The urg is evil. 22:46 Great work to all of those who represented in the 10k! We need some CFA jerseys for the summer road races.
Miriam, Tell Igor not to sweat it…here is a video for skin the cat:
http://www.youtube.com/watch?v=5pCqYTC1tCo
Hot chocolate 10k was really fun. My goal was to finish in 1hour. I surprised myself and had only done 2 training runs in the 2 weeks before – Time 50:58, pace 8:13.
Shanna, I showed Igor the video. He would like to note a few things:
1. Cats don’t “sweat” anything. They have 9 lives, my dear.
2. While “skin the cat” is an impressive CF move for humans, they still can’t lick their own arses, can they?
3. He put in a request to see the CF video for “pounce the dog.”
Congrats Hot Chocolaters! Nice work all. Rustan, your time was impressive, Kim, your placement was impressive, Katie, you are just impressive all round. But T-Bone, your story of improvement is the most incredible. You need to send a letter to Coach Glassman (giving Shanna, Corey and Randy their props of course… but Coach G needs your data in his database!).