This morning started with 53 deg F., winds 18-23, and blowing light rain. So I stayed in the garage this morning.

My last 5K was 38:54 so I assumed I could do it today in 35:00. I did a total of 600 step-ups on the 14" box in 31 minutes plus 2 x 25 jerks with 2x16kg kettlebells in a total of 34:31.

I have no idea how that equates to a 5K but that's my story for today. :-)

Have a good Monday.

25:28! Me, the same person that a couple months ago couldn't run a 1/2 mile without walking and feeling like death warmed over. Used the same course as the August 14th WOD, but the time was 1+ minute better. Pace stayed easy until the end - I had enough left to sprint the last 100 yards or so. It's amazing that despite not working on 5Ks they are getting easier...Crossfit works!

If 5 Kilometers is 3.2 miles, then I ran it this morning in 19:39. My normal running route in the bog(like a small forest) behind my house is exactly 1.6 miles. I just ran it double this morning to equal 3.2.

I found the formula: Kilometers X 0.621=miles
(5 X 0.621=3.105) close enough, but a little less than 3.2(better!)

Is this an okay time? I never run this far, so dont laugh .

31:25 for a 3.5 mile road course. Yea that's only 9:15/mile but I'm 230 lbs too. When I run, the earth shakes.

My question is, untill I get a set of rings, is there any other exercise you can do that's close to doing the muscleup.
Thks.

Paul

Promise to self - post WOD regardless of results. I'm back in action, thank God. My rib only hurts now when pressure is placed directly on it (so much for grappling).

Time for today - 24:09

Ryan

Roy-
The 5 and 10k runs serve a few purposes. They allow for some mental toughness, they add variety and it absolutely amazes people that running becomes faster and faster with relatively little training. Crossfit will routinely take a person who has a high 4min mile and crush them in a mixed modality setting. IMO anything under 6 min/mile is cooking along pretty well.

Paul-
I think Tyler mentioned to work false grip pullups. Try to make all pullups TO the sternum and as explosively as possible without a kip. Train dips from very deep and also explosively.

Ryan-
Welcome back!!

Lurker/newbie. First ever WOD.
Facts of life: 46 yrs. old, 5 ft. 9 in., 148 lbs, about 16% BF.
Ran 3.14 m (miscalculated the k/m conversion). Started out at 7 mph, started sucking air, walked for a bit, then ran more slowly all the way to the end. Ran hard, but held a bit back, seeing as how this is WOD #1.
Time: 32:13.
Loved it. And, by the way...ouch. Hurts so good!
Incidental question for Coach, Robb Wolf, others:
Crossfit seems to lead to a lean body that can range in degree of muscularity from quite slender to quite muscular (Greg A comes to mind as an example of the latter). I would like to lose some fat (get down to single digits) and I'm sure Crossfit can help me do that.
But I would like also to add about 15 lbs of muscle. If Crossfit causes me to get lean but at a bodyweight I find too small, can it be tweaked to allow for muscle gain?
Thanks for reading.

Patrick-

In my experience Crossfit is the best protocol for adding muscle. Bold statement I know, but many here can attest to this.

The long and short of it is this: train hard and smart on the WOD and follow some sort of nutritional plan whcih controls insulin levels. Coach has had great success with the Zone and I really like approaches like Natural Hormonal Enhancement or the Metabolic Diet. What will happen is you will lean out to a BF level of around 5% and then the muscle starts adding.

Don't hesitate to ask questions but do try to read through the archives, the Foundations page and the Free CrossFit Journal. This helps to get folks up to speed with terminology and will answer 99% of questions.
Robb

Stew Smith has some great ariticles, workouts, e-books, etc on his website. I have used some of his workouts and they are pretty intensive.

I occasionally throw in a workout from Stew Smith. Until I found Crossfit, I followed Stew's Maximum Fitness (Crosstraining for the Navy SEALs wannabe). He has some excellent workouts. IMO, the weight training part is weak compared to Crossfit however.
Stew follows a periodization format to prevent injuries while following such a brutal running/swimming/calisthenics schedule, and due to the fact that SEALs swim/dive in COLD water (purposely gaining muscle mass during the winter and doing less running/swimming for endurance-therefore gaining some bodyfat too).
Overall, great stuff.
Dave

Robb,

Thanks. I've been doing the Metabolic Diet for a while, and my experience accords exactly with your description of the effects. (I have lost a LOT of fat in the last three months.) Will also check out NHE. 5% BF? Oh yeah! :)
Will check out the archives and Journals for muscle gain.

Thanks again.

I didn't have a stopwatch or an exact distance measured out, so I just did my best estimating and went and ran. I still learned something from the run though. I noticed that my strides are too short and I never really got into "the zone", which I think is vital to success in running.

Nice work Kelly!

23:19
oops, my left calf is killing me righ now

34:30. Two minutes off previous time, but on a flat course rather than my usual hill run.

20 minutes exactly. A little off for me, but felt pretty good.

23:18

Felt very good. I will improve next time around.

27:43 Over one minute less than the last one. Not bad for not being a runner.

My 5k has slowed to 30 min? Doesn't make sense.

Any suggestions?

Jeff

This was terrible...31:45! Then again, first day doing CF's WOD...I'm doing them a week later (easier to prepare that way since I'm trying the 5on/2off...

Marco

22:07 for 3 miles. Much better than the 24:38 I ran last time.

Gene