Workout of the Day (WOD)

Tuesday 5/3/11

Strength:  Push Press 5 x 5 x 3 x 3 x3


500m Row
5 rounds
10 SDHP (75/45)
15 Wall Balls (20/14)
500m Row

A couple of our gym members ran in the Bloomsday 12k in Spokane on Sunday.  Thomas killed it.  Here is an email he sent me reporting how his race went.  Again great job and I love hearing about everyones activities.

From Thomas:

Hi Ron,

I ran Bloomsday today (a 12k in Spokane, WA) for the first time in a 2 years.  My time was 54:06 (unofficial) with a 7:08 mile pace, not bad.  2009 (the last time I ran it) I trained quite a lot and my pace was 7:13! I am now 2 years older and didn't train for the race specifically, but ran it faster.  I think that's quite the ringing endorsement for CrossFit, and for everyone at the gym who helps motivate and drive me each time I'm there.  Thanks to everyone.

If you want to get nerdy here is a GPS image of my run, along with splits, elevation information, etc:


CrossFit, Magnolia, Queen Anne, Ballard, Seattle, Downtown, Crosstraining, gym, fitness, personal training

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