June 28, 2003
Find the steepest, hottest, ugliest 5K you can and run it for time. Share your results to comments. If you can share photos send them to email@example.com
Here Dave Leys is executing a front squat. Notice that the weight is sitting squarely on his chest and shoulders with his elbows pointed forward. This posture, called “racked”, is critical to weightlifting, and demands and improves essential functional flexibility.
Practice the rack with a large load on a squat rack. Reach out for the bar pushing the shoulders and chest up and out, and then step under the bar resting the bar in the channel formed by the chest and shoulders. The hand’s grip is compromised with several fingers possibly coming off the bar; that’s O.K. the hands are only babysitting the bar.
With regular practice anyone can learn to “rack” the bar and even arrive at acceptable levels of comfort with the position. Without this flexibility your weightlifting progress and CrossFit participation will be increasingly challenged.
Posted by lauren at June 28, 2003 8:03 AM
21:12. This is the worst 3 mile time I have ever run. I could not be more frustrated or angry. I'll see you all on Monday.
I ended up doing an eight mile trail run along the Potomac. If there are any Washington DC Crossfitters, the trail beginning at the west end of the Roosevelt Island parking lot runs along the river and becomes increasingly burly to the Chain Bridge where you cross to the DC side and run back to the Key bridge along the C & O Canal Path. Finallly, you cross back over the Potomac on the Key Bridge and then head back to the parking lot.
Give yourself plenty of time since parts of the trail wil reduce you to a slow walk as you pick your way among the rocks and thorns. Still, it's a great run and you can definitely feel the payoff from CrossFit workouts, especially box jumps.
I'll try to get a couple of pictures of it sometime soon.
I pushed out a slow 5k at 18.42, but the day was hot and humid and it was the best I could manage.
I think i take the prize for slow 5km 42:34 min. Up hill all the way @ 11am in the tropical sun, Was about to give up at about 3.5km when my BJJ coach comes walking down,no stopping then.Glad i didn't, but disapointed with the time.
Sent a picture of hill the admin.
Or go to
Sorry guys wasn't quite with it when i posted yesterday and mixed up the numbers 10:14am start and 10:51.26 finish = 37:26min
finished in 28:30
send the pain below
Fat Man Division: 30:05. I picked an ugly one. It's a 2.4 mile loop with two good climbs on it. I parked at the top of the worse of the two hills, and walked back .7 miles, so I finished with the hill, which I did twice.
Unexpectedly, my legs--not my wind--were the limiting factor. After those squats yesterday, my legs were pooped, especially on the hills