Today we observe the life and work of Dr. Martin Luther King Jr. If you aren't familiar with who he was or what he did, then you can check out: MLK Jr. info
As with all federal holidays, try to take a moment and reflect on the meaning and sacrifice needed to give us this day off. MLK Jr. did an incredible amount of good in only 39 years of life - talk about high intensity!!!
I hope all the Cows had a great time at 500th Night...hard to believe that you are almost 75% done!!!
Today's WOD -
Run 5 km for time
Compare to: 19 OCT 2012
NOTE: Our normal route is from the light pole in front of the Comm's House to Lee Gate and back, but if you are elsewhere or want to explore a new route, then do it. Important part is simply getting out and breaking a sweat!!!
Post time to comments.and if you have any sweet 500th Night pictures send them to blackandgoldcrossfit@gmail.com and I will post them for the group.
4 comments:
I ran about 5 miles this morning with my dog and my buddy Lou. I didn't time it, but we probably ran around a 7:30 pace with some nice hills near the ski slope.
chilly morning, but nice day for a run!
5k in 21:02. As a little motivator not to move so slowly next time I made myself do 5 rounds of 5 hand-release push ups and 5 knees to elbows. A little chilly out, but not too bad.
Just got back. Not enough time for a 5k. i'll have to make it up sometime.
Messed up the distance a little...ran about 3.3 miles
25:30
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