KP's Crossfit Blog

Thursday, March 28, 2024

2024-03-28 WoD

A. Run 5k, ~27min

Posted by KimPallister at 9:30 AM

Email This BlogThis!Share to X Share to Facebook Share to Pinterest

Labels: 5K, Run, TravelWorkout

No comments:

What's this about?

I started Crossfit back in June 2011. In December 2011, I started using blogger as a tool to track progress & workout details. I also occasionally post crossfit-related thought pieces.

About Me

KimPallister

View my complete profile

Labels

1000Squats (1) 100burpees (46) 100C2BPullup (1) 100kchallenge (16) 100pushup (65) 10K (186) 12Days (11) 15k (4) 1Mile (58) 21k (4) 25K (1) 31Heroes (1) 343 (1) 50BackSquat (12) 5K (307) Abbate (1) AbRollout (1) AbWheel (20) Airdyne (484) AirSquat (359) AirSquats (1) Alisa (4) Amanda (3) AMRAP (5) Angie (5) AngkorWatHalfMarathon (2) Annie (21) AnteriorDeltoidPress (4) ArcherChinupNegative (1) ArcherChinups (2) ArcherDip (1) ArcherRingDip (2) ArnoldPress (1) AssaultBikeTest (1) AussiePullup (1) BackBridge (14) BackExtensions (2) BackSquat (335) BackSquatHold (2) Badger (6) BallSlam (36) BandedBenchpress (1) BandedChestPress (1) BandedCrunch (1) BandedCurl (11) BandedDeadlift (2) BandedExtRotation (3) BandedGoodmornings (3) BandedIntRotation (1) BandedKBS (6) BandedKickback (1) BandedOHPress (2) BandedPullApart (1) BandedPulldown (1) BandedShoulderRaise (1) BandedTricepExt (2) Barbara (3) Barbell (1) BarbellCarry (1) BarbellLunge (16) BarbellRow (9) BarFalseGripHang (6) Barhang (23) BarMU (195) BattleInTheBerg (1) BattleRopes (1) BBCurl (6) BBFloorPress (1) BBGluteBridge (7) BBLunge (5) BBRow (9) BDayMuscleUps (7) BearComplex (11) BearCrawl (4) BeltSquat (3) benchmark (100) Benchpress (228) Bike (46) BodPod (4) BodPodChallenge (3) BodyBlaster (1) BodyFat (5) Bodysaw (6) BottomToBottom (3) Bowen (1) Box (3) boxjump (383) BoxJumpOver (58) BoxStepUp (15) BradfordPress (1) BringSallyDown (4) Broadjump (4) BtNJerk (2) BtNPullup (4) buddy (1) BulgarianSquat (35) BulldogBattle (1) burpee (413) BurpeeBarJump (163) BurpeeBarMU (1) BurpeeBoxGetOver (1) BurpeeBoxJump (68) BurpeeC2BPullup (3) BurpeeChinup (1) BurpeeMuscleUp (1) burpeepullup (15) BurpeePushup (1) burpees (8) BurpeeThruTire (1) burpeewallball (1) ButterflyPullup (4) C2BChinup (4) C2Bpullup (196) CableCrunch (1) CableFly (5) CableRow (2) CalfRaise (1) Candlestick (1) Cartwheel (2) CGBenchPress (11) CGPushup (5) Chelsea (2) ChinUp (178) ChinupHold (3) Chipper (24) Christine (1) Cindy (26) CindyXXX (1) CJ (404) CJCluster (3) CJComplex (3) Clamshell (1) Clean (193) ClimbingKaren (1) coe (3) CommandoPullup (1) ComplexFran (1) CossackSquat (6) Covid (80) COVPStaticHold (1) CrabWalk (1) CrossfitGames (6) CrossfitTotal (1) CrossOver (8) CrushGripRow (1) Curl (9) CyclistSquat (1) Daniel (1) DataAnalysis (7) DBallCarry (21) DBallClean (39) DBallHold (4) DBallLunge (2) DBallSitup (1) DBallSquat (3) DBallSteapup (1) DBallStepup (1) DBBackFly (1) DBBench (45) DBBenchpress (14) DBBoxStepUp (2) DBCJ (10) DBClean (4) DBCurl (80) DBDeadlift (7) DBExternalRotation (1) DBExtRotation (9) DBFloorPress (10) DBFly (4) DBFrontRackLunge (19) DBFrontSquat (34) DBGluteBridge (2) DBHangClean (6) DBHangCleanThruster (3) DBHangPowerClean (6) DBHangSnatch (1) DBInclineBench (2) DBInclinedBench (18) DBJumpSquat (1) DBLunge (28) DBOHCarry (3) DBOHLunge (4) DBOHPress (24) DBOHRaise (1) DBOHSquat (14) DBPowerClean (1) DBPress (14) DBPullOver (4) DBPullPress (1) DBPushJerk (11) DBPushPress (51) DBRDL (6) DBRollingTricepExtension (2) DBRow (61) DBSnatch (129) DBSquat (6) DBSquatClean (4) DBSquatCleanThruster (2) DBSquatCurl (1) DBStepOver (4) DBStepUp (17) dbthruster (38) DBTricepPullover (3) DBtricepRaise (2) DBYRaise (1) DeadBugs (2) Deadlift (504) DeathBy (9) DeathbyC2B (1) DeathByCleans (1) DeathByHPSnatch (1) DeathbyOHSquat (1) DeckOfDeath (4) DeficitDeadlift (4) DeficitHSPU (8) DeficitPushup (1) DeficitSquat (1) DeltoidPlateRaise (6) DevilsPress (13) Diane (8) Diet (1) Dip (135) DonkeyKick (1) DoubleGrace (2) DoubleHelen (1) DoubleKBSwing (2) DragonFlag (7) DragonFlagNegative (14) DT (10) DU (631) DUChallenge (25) Elizabeth (11) Ellen (1) Eva (2) Event (36) FacePull (35) FarmerCarry (64) FatBarCurls (2) FightGoneBad (5) FillyPress (5) Filthy50 (8) FilthyFitty (1) FlightSimulator (2) FlutterKicks (3) FootballTotal (1) ForearmHandstand (1) Fran (17) FRCossackSquat (1) Frianebeth (1) FrogStand (3) Front Squat (3) FrontLever (9) FrontLeverNegative (18) FrontLeverPull (23) FrontLeverRaise (1) FrontPull (1) FrontRackCarry (9) FrontRackLunge (33) FrontSquat (386) FrontSquatHold (3) G2OPlate (2) Gator (1) GHDBackExtension (1) GHDBackExtensions (36) GHDSitup (225) GluteBridge (24) GluteHamRaise (7) Goals (36) GobletBoxStepup (13) GobletCossackSquat (2) gobletlunge (34) gobletsquat (120) GoodMorning (6) GorillaRow (20) Grace (22) GymnasticsKip (1) Half-Marathon (4) HalfBurpee (1) HalfMurph (6) HalfnHalf (1) Hamilton (2) Hammer (3) HammerCurl (3) HamstringCurl (3) HamstringMarch (1) HangClean (43) Hanging Leg Raise (1) HangingKneeRaise (17) HangingLegRaise (39) HangingLSit (3) HangPowerClean (126) HangPowerSnatch (50) HangSnatch (33) HangSquatClean (20) Havana (1) HawaiianSquat (1) Headstand (4) Helen (5) HighHangClean (2) HighHangPowerClean (4) HighHangPowerSnatch (2) HighHangSnatch (5) HighSnatch (1) Hike (26) Holbrook (1) Holleyman (2) HollowHold (21) HollowRock (19) Hope (1) HopeForKenya (1) HPSnatch (4) HRPullup (8) HRpushup (57) HSHold (695) HSKickup (2) HSNegatives (2) HSPikeRaise (1) HSPlateWalk (24) HSPU (470) HSPUNegatives (4) HSShrug (2) HSWalk (10) humor (1) IceCreamMaker (1) InclineDBTricepRaise (4) InclinedPushup (3) InclinePushup (3) InclineSitup (5) Injury (10) InvertedHangtoTuckFrontLever (1) IronMike (2) Isabelle (1) IsaKaren (1) IYT (8) IYTRingChinup (1) Jack (2) jackie (11) JeffersonCurl (2) jerk (12) JT (2) JumpingGobletSquat (1) JumpingJacks (13) JumpingLunge (5) JumpingMU (3) JumpingPullup (10) JumpingSquat (14) JumpSquat (7) K2E (23) Kalsu (4) Karen (17) KBClean (4) KBCleanSquat (1) KBDeadlift (27) KBFloorPress (1) KBFrontRackCarry (3) KBFrontRackLunge (1) KBFrontRackMarch (1) KBFrontSquat (4) KBHangClean (1) KBHighpull (1) KBLunge (3) KBOHCarry (1) KBOHPress (28) KBPress (2) KBPushPress (10) KBRevolutions (2) KBS (403) KBSideBend (1) KBSnatch (7) KBSquatClean (1) KBThruster (11) KBWindmill (2) Kelly (10) KettlebellDeadlift (4) Kickover (1) KipUpRollout (1) KneeTuck (5) KoreanDip (1) L-sit (21) L-sit pullups (17) L-SitChinup (1) L-SitMU (1) L1 (2) LandmineLunge (1) LandminePress (1) LandmineRow (8) LateralShoulderRaise (10) LatPulldown (37) LeglessRopeClimb (38) LegLift (1) LegRaise (6) LegRaiseToInvertedHang (1) LeverSwing (7) Linda (1) LittleFran (1) Loredo (2) Luke (1) Lumberjack20 (1) lunge (68) Lunges (1) Lungster (3) Lynne (2) MakeAWish (3) ManMaker (9) Mary (2) Masters (1) MedballAbTwist (5) MedballBoxStepUp (1) MedballBurpee (1) medballclean (19) MedballPowerDrop (1) medballpushup (2) MedBallRun (41) MedballSitup (13) MedBallToss (31) MidValleyMelee (1) MixedGripPullup (1) MountainClimbers (7) MrJoshua (1) MU (378) MUNegatives (22) Murph (21) MuscleClean (1) MuscleSnatch (2) Nancy (12) NastyGirls (3) Nate (7) NoPushupBurpee (1) OADevilsPress (1) OHBarbellCarry (2) OHBarbellHold (3) OHDBCarry (3) OHDBHold (2) OHDBLunge (15) OHDBSquat (1) OHKBCarry (6) OHKettlebellHold (2) OHLunge (27) OHMedballHold (1) OHPlateCarry (4) OHPlateHold (12) OHPlateLunge (3) OHPlateRaise (1) OHPress (204) OHPressBtN (2) OHSquat (177) OHSquatHold (1) OHTricepExtension (2) OneArmBandedPulldown (2) OneArmBarHang (7) OneArmChinup (147) OneArmDBBench (5) OneArmDBOHPress (2) OneArmDBRow (3) OneArmDBSitup (3) OneArmDBThruster (10) OneArmHandstand (1) OneArmHSHold (5) OneArmKBS (2) OneArmOHKBLunge (2) OneArmPullup (3) OneArmPushup (1) OneHandedKBS (10) OneLegBoxJump (2) OneLegDeadlift (11) Open (125) OtherActivity (2) painstorm (1) PallofPress (7) PancakeStretch (1) Parkour (2) Partner (191) PartnerDeadlift (3) PartnerLunge (1) PartnerOverUnder (13) PauseSquat (1) PendlayRow (17) PerfectPullup (15) petrock (1) PikePushup (9) PinchedPlateCarry (2) PinSquat (1) Pistol (143) PlancheLean (4) planchepushup (2) Plank (47) PlankBurpees (1) PlankKBPullthru (2) PlankLegSlide (1) PlateCarry (1) PlateRaise (1) PlyoPushup (3) PostMortem (11) PowerClean (553) PowerSnatch (132) PR (212) pullup (988) PullupComplex (1) PullupLadder (9) PushJerk (469) PushPress (174) pushup (576) Randy (1) Rankel (1) Rene (1) RenegadeRow (1) ReverseBurpee (1) ReverseDBFly (3) Ring (1) RingArcherChinups (5) RingArcherDip (1) RingChinup (20) RingDip (140) RingLSit (3) RingMU (42) RingPullup (207) ringpushup (12) RingRow (35) RingRows (18) RingStaticHold (12) RingYRaise (1) RJ (5) RomDeadlift (1) ropeclimb (59) Row (1225) RowingStarts (1) Rowvember (9) Run (2075) RussianKBS (22) RussianTwist (1) Rx (63) ScapPull (4) ScissorKick (1) Scooter (1) SDHP (27) SealSliderWalk (2) SealWalk (1) SeatedBoxJump (7) SeatedDBPress (1) SeatedLegRaise (21) Sevens (1) Ship (1) shootthrus (5) ShoulderFlexion (6) ShoulderTaps (2) ShrimpSquat (13) Shrug (2) ShuttleRun (19) SidePlank (8) SideShoulderRaise (1) Situp (274) Situps (3) SkaterSquat (2) SkiErg (1) Skiing (16) SkinTheCat (13) Skullcrusher (8) Slackline (1) SledDrag (1) SledPull (13) SledPush (42) SlidePushup (1) SMMF (2) Snatch (124) SnatchBalance (8) SnatchHighPull (2) SnatchPress (1) SnatchPushPress (4) Sommersault (1) SorensenHold (1) SpartanRace (1) SplitJerk (38) SplitSquat (2) sprint (48) squat (8) Squat Clean (1) SquatClean (157) SquatCleanThruster (34) SquatHold (10) stairs (2) StaticRingHold (16) Stats (1) StepSU (1) Stepup (1) StepUps (14) Stonewall (1) StraddleBackLever (3) StraddleFrontLever (13) StrictBarMU (57) StrictHSPU (26) StrictLSitMU (14) StrictMU (408) SU (77) SuitcaseCarry (2) SumoDeadlift (20) Superman (20) SurviveTheBurn (1) SwanPull (1) swim (2) synchro (3) Syncro (1) T2B (482) T2BAnnie (1) tabata (47) TGU (29) TheChief (2) TheDevilOfRamadi (1) TheDon (1) TheGhost (2) TheSeven (1) thruster (237) Thrusters (1) tireflips (3) TireRoll (1) TJ (1) Toe2Ring (1) Tom (24) TommyMac (1) TommyV (1) Tosh (1) ToughMudder (1) TrapRaises (1) Travel Workout (1) TravellingRings (1) TravelWorkou (1) TravelWorkout (305) TricepExtension (29) TU (4) Tuck Front Lever (1) TuckBackLever (77) TuckBackLeverPullup (2) TuckFrontLever (113) TuckFrontLeverPullup (4) TuckFrontLeverRaise (8) tuckjump (5) TuckUp (2) V-hold (1) V-up (1) V-ups (63) Vestivties (4) Walball (1) Wallball (462) wallballpasses (126) WallSit (9) Wallwalk (66) WeightedBoxJump (2) WeightedC2BPullup (1) WeightedChinup (22) WeightedCossackSquat (3) WeightedDip (33) WeightedGHDBackExtension (7) WeightedGHDSitup (4) WeightedPistol (5) WeightedPlankHold (10) WeightedPullup (66) WeightedPushup (1) WeightedRingDip (12) WeightedRingHold (1) weightedRingPullup (4) WeightedRun (5) WeightedSitup (13) WeightedStepUps (1) WeightedStrictMU (15) WeightedTuckUp (1) WeightVest (1) Wheelbarrow (2) WindshieldWiper (4) Wood (1) WYNegatives (1) Yoga (55) ZacharyTellier (1)

PRs

"Amanda" - 16:30 (scaled)
"Angie" - 21:53
"Annie" - 6:10
"Badger" - 32:00
"Barbara" - 37:51
"Christine" - 14:10 (scaled)
"Cindy" - 20+28
"CindyXXX" - 377/34:30
"Coe" - 24:10
"Diane" - 10:15
"Double Grace" - 20:39
"DT" - 14:07 (scaled 135#)
"Elizabeth" - 14:07
"Eva" - 45:30
"Fight Gone Bad" - 247
"Filthy 50" - 28:02
"Flight Simulator" - 7:50 (scaled)
"Fran" - 6:21
"Grace" - 4:35
"Hamilton" - 46:30
"Hammer" - 21:15 (scaled)
"Helen" - 9:51
"Hope for Kenya" - 3+65
"Hope" - 186
"Iron Mike" = 27:50
"Jackie" - 8:37
"JT" - 17:49 - Scaled
"Kalsu" 25:00 - scaled
"Karen" - 8:54
"Kelly" - 28:55
"Lumberjack20" - 31:23 (scaled)
"Lynne" - 103 reps
"Mary" - 235
"Murph" - 34:18 (no vest)
"Nancy" - 18:00
"Nasty Girls" - 14:37
"Nate" - 11 rounds
"Randy" - 10:41
"RJ" - 42:30
"The Chief" - 20 rounds
"The Ghost" - 563
"The Sevens" - 32:58 - scaled
"Tosh" - 22:30
Airdyne 1 min - 41 cal
Back squat - 285#
Benchpress - 205#
Box Jump - 38"
Burpees (1 min amrap) - 22
Burpees +6" (100 ft) - 9:25
Burpees +6" (7min) - 84
Clean & Jerk - 185#
Clean/HPC -195#/205#
Deadlift - 375#
FrontSquat - 227#
HSPU (ub) - 13
JR DoubleUnders(ub) - 100
JR TripleUnders - 1
Muscle-ups (Bar) (UB) - 5
Muscle-ups (Rings) (30ft) - 8:40
Muscle-ups (Rings) (Str weighted) - 30#
Muscle-ups (Rings) (Strict UB) - 4
Muscle-ups (Rings) (UB) - 5
OHPress - 135#
OHPressBtN - 115#
OHSquat - 115#
Pullups - C2B (UB) - 10
Pullups (strict, UB) - 13
Pullups (UB) - 20
PushPress - 145#
Pushups (UB) - 43
Row 2km - 7:39.8
Row 500m - 1:45.1
Row 5k - 20:38
Run 1 mile - 5:38
Run 10,000m - 44:37
Run 400m - 1:15
Run 5,000m - 20:59
Run 800m - 2:35
Run Half-Marathon - 1:54:27
Snatch - 115#
Snatch (DB) - 75#
Snatch (hp) - 135#
Sumo Deadlift - 275
T2B (UB) - 30
Thruster - 165#
Wallball (UB) - 45

Blog Archive

▼ 2024 (254)
- ► November (14)
- ► October (26)
- ► September (26)
- ► August (26)
- ► July (27)
- ► June (25)
- ► May (25)
- ► April (28)
- ▼ March (18)
- ► February (14)
- ► January (25)

► 2023 (308)
- ► December (26)
- ► November (22)
- ► October (28)
- ► September (21)
- ► August (27)
- ► July (27)
- ► June (24)
- ► May (26)
- ► April (28)
- ► March (26)
- ► February (23)
- ► January (30)

► 2022 (329)
- ► December (26)
- ► November (27)
- ► October (27)
- ► September (26)
- ► August (30)
- ► July (28)
- ► June (30)
- ► May (30)
- ► April (27)
- ► March (24)
- ► February (25)
- ► January (29)

► 2021 (267)
- ► December (27)
- ► November (30)
- ► October (26)
- ► September (11)
- ► August (27)
- ► July (26)
- ► June (18)
- ► May (19)
- ► April (20)
- ► March (20)
- ► February (18)
- ► January (25)

► 2020 (302)
- ► December (26)
- ► November (23)
- ► October (26)
- ► September (22)
- ► August (22)
- ► July (28)
- ► June (25)
- ► May (25)
- ► April (25)
- ► March (29)
- ► February (22)
- ► January (29)

► 2019 (311)
- ► December (24)
- ► November (27)
- ► October (26)
- ► September (24)
- ► August (25)
- ► July (29)
- ► June (24)
- ► May (24)
- ► April (26)
- ► March (26)
- ► February (25)
- ► January (31)

► 2018 (317)
- ► December (31)
- ► November (26)
- ► October (25)
- ► September (27)
- ► August (25)
- ► July (31)
- ► June (22)
- ► May (26)
- ► April (26)
- ► March (24)
- ► February (26)
- ► January (28)

► 2017 (308)
- ► December (25)
- ► November (21)
- ► October (30)
- ► September (22)
- ► August (28)
- ► July (28)
- ► June (24)
- ► May (27)
- ► April (28)
- ► March (28)
- ► February (26)
- ► January (21)

► 2016 (286)
- ► December (24)
- ► November (21)
- ► October (25)
- ► September (21)
- ► August (21)
- ► July (23)
- ► June (25)
- ► May (25)
- ► April (28)
- ► March (26)
- ► February (23)
- ► January (24)

► 2015 (316)
- ► December (26)
- ► November (27)
- ► October (28)
- ► September (29)
- ► August (25)
- ► July (21)
- ► June (26)
- ► May (27)
- ► April (31)
- ► March (23)
- ► February (24)
- ► January (29)

► 2014 (313)
- ► December (16)
- ► November (23)
- ► October (28)
- ► September (29)
- ► August (29)
- ► July (29)
- ► June (26)
- ► May (28)
- ► April (27)
- ► March (26)
- ► February (25)
- ► January (27)

► 2013 (276)
- ► December (27)
- ► November (25)
- ► October (23)
- ► September (23)
- ► August (19)
- ► July (25)
- ► June (20)
- ► May (25)
- ► April (26)
- ► March (19)
- ► February (20)
- ► January (24)

► 2012 (272)
- ► December (26)
- ► November (23)
- ► October (24)
- ► September (23)
- ► August (26)
- ► July (23)
- ► June (20)
- ► May (20)
- ► April (20)
- ► March (22)
- ► February (20)
- ► January (25)

► 2011 (5)
- ► December (5)

All material copyright Kim Pallister. Awesome Inc. theme. Powered by Blogger.

Thursday, March 28, 2024

2024-03-28 WoD

No comments:

Post a Comment