REMINDER there won't be a 7:15 am class Saturday morning.
Greg's Story is on the Affiliate Blog on CrossFit.com. Click here to give him some props in the comments!
Let's all have fun and enjoy the race! The atmosphere of a race is a great time to PR and set a benchmark time or just enjoy the event and go along smoothly. Pacing is important. If you have a goal time, say 1 hour or less for example-your mile pace is 10 min. per mile. Right out of the gate you will have some nervous energy and adrenaline. Don't go out to fast or you will bonk- but it is a good time to do a 9 minute mile. Then settle in to a 9:30 and by mile 3 you might stay there or feel that 10min/mi. is more sustainable. This will give you some breathing room during mile 4 and 5 where you may need to pace 10:30 per mile. Then in the last mile your goal is sub 10 because you will have a second wind knowing that the finish is right there. This last kick lasts right through the finish line and you can go as hard as you are able to sustain hopefully going faster the closer you get. There will be other runners doing the same thing and we are no strangers to sprinting and competing- so if the finish line is in sight race the closest person to the bitter end at your max effort-you are completely prepared for this.
After the race we will meet at CrossFit for Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. We can just slowly work our way through this in a circuit.
Again the more the merrier and we will be back at CrossFit at 11 or so-if you want to bring food and drink to hang around we would love to have you. We will probably be around till 5:00 or later. It is also a good day to bring in a friend.
Here are a couple terrific tutorials on some movements that people have been asking about...