PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Two sets of:
Foam Roller Sprinter Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side

Then…

A.

“Holiday 5k Time Trial”
For time:
Run 5k -or- Row 5k

Compare results to July 4, 2022.

Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.

guest
18 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Kyle
Kyle
November 24, 2022 1:49 pm

5k row- 21:08

Janelle Winston
Janelle Winston
November 24, 2022 11:28 am

5K Run on TM

(It’s 10 degrees and snowy.. forget outside.)

22:30

Mike Slagle
Mike Slagle
November 24, 2022 1:10 pm

Great work janelle! Hope
You have a great thanksgiving!

Janelle
Janelle
November 24, 2022 7:10 pm
Reply to  Mike Slagle

Thanks Mike! I hope your day was great!

Josh Willins
Josh Willins
November 24, 2022 10:05 am

RX
A: 5k Row @19:59.4

Mike Slagle
Mike Slagle
November 24, 2022 9:15 am

Turkey trot with the family this morning! Have a great thanksgiving friends!

Eddie
Eddie
November 24, 2022 9:08 am

Did 10 sets of:
10 pull-ups
10 dips

Couple hours later.
Run 3 miles. Took 31:05. Had to mix in some walking. Shins were hurting. Gotta get down from 220 to 195 lbs. Feel great strength wise but running is rough right now.

Happy Thanksgiving Invictus Crew!

Last edited 2 days ago by Eddie Yurus
Candy Olkey
Candy Olkey
November 24, 2022 9:07 am

Yesterdays
A. Crossfit Games Open Event
AMRAP 7 min – RX 84 Reps
3-6-9…Thrusters @ 65# – UB, UB, UB, 6/6, 9/6
3-6-9…C2B – kipping singles
***Tied my all-time PB in 2019, 2 reps more than 18.5

B. E2M for 16 min
Dead Stop BSS + RDL x 8 @ 4111/leg – 16kg KB
Sup Grip Bent over BB Row x 10 @ 2111 – 65#
L-Sit x 15.15.15 (10s work/5s rest)
***Those BSS+RDL were a little awkward and tough on the right glute!

Alban
Alban
November 24, 2022 7:21 am

I happened to do a 5k yesterday, new PR at 21:59

5k row this morning: 18:15

Al Fraser
Al Fraser
November 24, 2022 9:53 am
Reply to  Alban

That’s a ridiculous 5k row time knowing how much mine hurt this morning!!

Alban
Alban
November 24, 2022 2:44 pm
Reply to  Al Fraser

It hurt, not gonna lie 😅

Logan Harris
Logan Harris
November 24, 2022 5:47 am

5k run (treadmill) – 24:01. Beat last time by 32 secs

Al Fraser
Al Fraser
November 24, 2022 7:17 am
Reply to  Logan Harris

Nice work on a PB!! 👊🏻

Al Fraser
Al Fraser
November 24, 2022 3:39 am

Rowing warmup done ✅

A. 5k row
18’55

Messed around with the drag factor for this one and dropped down to 5 from 8, not sure if it’s easier or harder overall but certainly required a much higher SR to keep the time on track.
5 secs slower than the only other time I’ve done this, but I remember doing this a few months back and had to give up as I was too broken!
Happy Thanksgiving day 🦃 to all our American friends from 🇬🇧!!

Logan Harris
Logan Harris
November 24, 2022 5:47 am
Reply to  Al Fraser

Wow – that’s fast Al, nice work!

Al Fraser
Al Fraser
November 24, 2022 7:16 am
Reply to  Logan Harris

Thanks Logan 👊🏻 feels like I have to take myself into a dark place and see what I’ve got!!

Mike Slagle
Mike Slagle
November 24, 2022 9:14 am
Reply to  Al Fraser

Great work! That’s an incredible 5k time!

Al Fraser
Al Fraser
November 24, 2022 9:52 am
Reply to  Mike Slagle

Thanks Mike, not quite as quick as your PB but felt good none the less!!