Ran it at about 7 in the morning as it was nice and cool.39.45.Went off abit quick.However it is interesting to note that although I am heavier than I have ever been as a result of all these deadlifts,pullups etc (190lbs)I do not feel that this is a problem when running.

I couldn't choose between the run or the row...so I split it and did a 5K row, immediately followed by a 5K run.

Total time- 40:03
Row split- 18:31
Run split- 21:32 (including transition)

I'm a little disappointed in my time...but I'm pretty beat-up from non-Crossfit activities this week.

split the run and row also
roughly 42:00 total
19:30 - run
22:30 - row

38:23.1 10k C2

22s 229.2w

Disappointing effort. Attempted pb (37'), but after 2k @ 24s 256w, realized legs had not recovered from previous 2 days effort. Eased pace to complete.

I asked Julia if she wanted to do an actual, structured WOD today. She responded with an enthusiastic yes so I ran her through a modified version of Helen:

200m powerwalk/run
21 5# dumbbell swings
8' rope climb, 2 trips

She enjoyed the running the most. I think the rope climb gave her the most problems, especially when coming right off of the dumbbell swings. Starting with round two, she began to take short rests (10-20 seconds or so) before each ascent. After each round, I asked her if she wanted to continue. Each time she pointed to the treadmill and exclaimed, "I want to do this again." She ran another 200m after the final round because she wanted to. Time for the three rounds was 14:03.

Although she used her legs on the rope climb and held on the handles sometimes on the treadmill, I think I'm going to cut her some slack. Maybe I'll tighten up on standards a little when she turns 6 :-)

Well, I guess I feel kind of slow. Everyone posted so far is running like 6 minutes miles. I ran about an extra .55 miles. I ran about 6.75 miles in 51:20. So, I guess I averaged about 7:36 per mile. Not too bad for me, but I'm going to have to work on this to catch up with the rest of you. I finished off my workout with 4x100 meter sprints at a moderate effort. (I was a bit tired after the long run. And, I didn't have all out sprints in me.)

I'm with you Tom, these guys are really fast. I just finished my 6.? miles in 48:03 and I thought I was running at a decent clip, pushing it at the end. Felt good to run a 10K though. This morning I did a density set of pull ups with a L-Hold in between.

Tom

Don't feel slow, I read your post and went back and looked at my time and realized I had a mis-calculation (that's what I get for doing these things first thing in the A.M.)... so ...

5k run - 28:30
5k row - 22:30
total - 51:00

you are actually a speed demon!

43:14

rowed on a concept-2. to be honest, this was the first time in my life that i have ever done 10K of anything! in the year and a half that i have been doing crossfit this is the one workout that i absolutely hate! endurance is my downfall! i started a little slow since i wasn't sure if i could actually get through it all, but once i got halfway i started picking up the pace as i got closer to the end.

SLUG SPEED 10K
1:06:59

First ever WOD.

42:18.5

Forgot to mention, that was on a C2.

First 10K row. Did it in 49:46 -- more of a mental challenge than anything, trying to keep good form and a steady pace of 2:30/500 in order to break 50:00.

Rowed 10k - 45:52

Running short on time this morning, decided something was MUCH better than NOTHING:

Rowed 5,000m on the C2 in 20:55.6, average time 2:05.5 at 29spm.

Ran for 1 hour and 45 min. in preperation for Whiskey Row race on May 1. Getting warm in Az, 90+ degrees.

Sean

First time on your site today - the daily workouts sound good - and today's workout is more up my alley as an endurance athlete (easy way to break into it!) Pulled 10k on a C2 - 1st time that far - 41:06. Boredom was definitely a problem, but played little mind games and sprint games to combat the monotony.

I'm coming to CrossFit from an endurance background too. Ran about an hour. Had some soreness in the middle of my back from yesterday's dumbbell swings, but it was manageable. On the plus side, my knees haven't felt as good on a 10k in about a decade. I've only been doing the WODs a few months, but this stuff really works. (Hey, by the way, I touched the rim the other day...haven't done that since high school!)

Sean, good luck at the Whiskey Row!

38:48.1 total time

1:56.4/500m

I had to stop in the middle to turn on the lights so that I could see. I am adjusting my total time down by about 30 sec to adjust for that time.

Adjusted time = 38:18.1

Just enough time in the motel for 15 to 1 burpees, with a jump and pushup each rep. Forgot to set the timer. Having fun in Texas!

44:51 run, approx. 10K (ran Grove base perimeter)

No time for the 10K run so halved it.
22.27 5K run.

4/15/04 Posted

run or row 10K post choice and time

My internet was not working yesterday so I made up my own crossfit- style workout.

4 rounds of:
Run 1/4 mile on treadmill
Clean and press 50% BW w/ dumbells 10-8-6-4reps
BW Dips 10-8-6-4 reps
post time

run 1/4 mile/c&p two 55lb DBx8/BW dips x10
" " " " " " x6/BW dips x8
" " " " " " x4/BW dips x6
" " " " " " x4/BW dips x5

time - 22min 35sec took rests between rounds.

~48 minutes row.

The chain rewind mechanism broke and I piddled with it for a little while before jumping on the next rower and finishing up. First time going 10k on anything other than a car or bike.

Aerodyne effort for 9.38 miles. Time was 47:31.

Rowed 10k; 49:19. 2+ minutes better than last outing.

Row 10km 46.35 Ouch

I rowed 5k and my feet and hamstrings were numb. I stopped because of this and ran (which is fine). Anyone else have this happen on C2 rower? I hate the foot straps they have, they always loosen up real quick.

Thanks.