Fun Morning: 5k distance work and Saturday WOD

Saturday I got up super early (i.e. 6:00 am) drank some water and got out of the house quickly for a rehab walking and sprinting session; one of my favorite old neighborhood routes, what I call the “Montford Crawl 5k.” Afterward I went to the 7:30 am CFA workout, amazingly, that worked out well, even though I was still in the fasted state.

The Montford Crawl 5k

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Protocol for my walk/sprint was as follows: 90 seconds of sprinting at the top of every 6 minutes, walking for the remainder of the time. The distance is exactly 3.1 miles.

I completed the sprints at minutes 0, 6, 12, 18, 24, and 30. I had to stop sprinting after 31:30 because of the extreme pain in my right knee. During walking, pain was minimal or absent.

The pain in my right knee (actually, top of outer shin, I think, is a better description of its location) is definitely still sharp and indicates clearly to me that I didn’t just hurt myself last Saturday, I actually injured my leg. Damn. I will see how it feels next week, when I repeat this workout.

Total time: 44:45.

CFA Saturday Workout


Rolling out the legs, Cone jogging, Crawling, Dislocates, Mobility, Push-Ups (10), Overhead Squats (10), Pull-Ups (blue band, chest to bar, set of 10), GHD Extensions (10).

Strength: Hang Clean

Establishing a working 5 rep max today. I kept it manageable.

Movement specific warm-ups. Then 5 x bar weight.

Results: 5 x 75 / 5 x 95 / 5 x 105 / 5 x 115 / 5 x 120 (PR)

CFA Saturday WOD

5 rounds for time:
12 shoulder-press
12 toes to bar

Rx’d weight was 70% of 5 rep max. Mine is 115, so that meant about 80 lbs for the WOD, but, concerned about doing so many reps, I lowered my weight to 75 (65%). I could have gone lower!

Result: 14:05

Aside from some familiar problems with left shoulder tweak pain, this WOD was tough but doable. I powered through the first set of 12 but after that I really had to break down the sets. The last two shoulder press reps were real tests of endurance/strength. Fun times. I should be feeling this tomorrow (and Monday, too, I’ll wager).


  1. Phil “Yoke” Bost
    September 25, 2010 - 11:38 am

    Matt, I tried what KS does here at 3:25 and it seemed to help with my knee pain in a similar location:

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