5k recap

By: 321go 4 Comments

Girls on the Run 5k from Mitch Lyons on Vimeo.

Video recap of last Saturday's 5k. "Girls on the Run"

A Good Fit: Exploring the Benefits of CrossFit for Runners

Published in Canadian Running by Carolyn Van Der Meer

Runners are flocking to this full-body fitness program, so we jump into the high-intensity world of CrossFit to investigate whether it lives up to the hype  Continue Reading


Friday WOD

Skill: Front Squat 3 – 3 – 3 add weight after each set, don't count sets until it get's heavy.  10 min time limit.


21 Strict Press

21 Supermen

7 • 5 • 3  Rounds


Shoulder Mobility

Wall Sits – last man standing style, record each class champ with time. 

Advanced • Intermediate • Foundational

Scale to capabilities



  1. Ok, who’s the maniac madperson running while videoing this?

  2. Damn straight it lives up to the hype! Case in point, while doing the traditional LSD training for a half-marathon in 2002, at 26, I set a PR of 31:49 in an all downhill 5K. Last weekend, at 35, after having 2 kids, and CFing for seven months, I shaved a full minute off that time. I -never-expected to beat that time. Even better, I fully expect to kill that time next year!
    Any serious runner who doesn’t do this is nuts.

  3. Great article. I have probably only run over a mile 3 or 4 times in the last 5 months, but I also ran a PR after being with Crossfit for one month. I’m looking forward to incorporating some CFE workouts in the near future and improving even more!

  4. This is a KILLER WOD! I used 50% of my 1RM, which was only 35 lbs and my muscles were burning about half way into the 2nd round!

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