20:04

A little slower than I've run it recently.

23:51 - cool and windy

I'm disappointed I didn't make 23:30 - my early half mile times looked real promising. I got overconfident and stopped focusing on the job at hand.

Managed to do the run in 15min

Sprinted pretty hard in the end, puked like a mofo.

Isn't that a world record?

^^ I meant your 15 min. 5K.
Mine was 25:45.

5K WR = ~12:39 (1998) no mention of puke volume afterwards...

19:55.

26 Minutes
Bentley just could not go faster. I think someone needs to comeup with a Crossfit program for dogs. He does fine (though slow) on the runs, but his squats and hand stand pushup work leaves a lot to be desired.

18:23.3 5k C2

25.3s 260.6w

Attempted pb 18:06.3. Felt good through 2.5k but started suffering shortly thereafter. Broke pace and just held on until the end. Still better than previous effort by 3.6". Goal is to get under 18' by end of year.

Y'all... it's 90+ degrees down here in SC.... this geriactric jogger was going to be happy with any time below 30 mins. Also my hat & hair literallf & figuratively is off to any persons twice as fast as I am.. I'm glad I found Crossfit 4mos ago ....anyway 29:51 & proud of it ! thanks for the guidance Coach/Crossfit !!

3 mi 24:48

Warm and humid this morning. This is the farthest I've ever run continuously. I've been doing the Crossfit workouts for a little over 2 months now, and they're awesome. My personal best pullup number has actually gone DOWN, though. Anyone know of any reason? I'm not slacking or cheating (much)!

Have a great weekend, all.

Will C2 the 5k later today...

Did Wed. WOD in the meantime:
Deadlift--
3x 165
2x 185
2x 195
2x 205
1x 210
1x 210
1x 210
1x 210**

Switched to an outside grip on the deadlifts today thanks to Jeff's tutorial. Happy with the results... previous PR from earlier this month was 185 with Sumo-style inner grip.

Looks like I'm at the rear of the pack. Time was 27:39. Ran on treadmill. 3.5 degree incline for 1st 6 laps (ooops), 3.0 afterwards. Speeds ranged from 6.0 to 6.9.

Drill Sgt: 'Soldier, I've noticed you're always LAST.'
Soldier: 'I'm pacing myself, Sgt.'

Anybody remember the movie?

20:06 for the 5K, but was an easy flat course.
Felt great during the run though after my legs ached, think my hamstrings may have still been suffering from the deadlifts?

27:10

that's a new PR for me by over 1:00 ... I really can't imagine doing this in 15:00 ... hat's off to the fast crowd

in the end, the race is only with ourselves (that's what I keep telling myself anyway)

27 minutes with a strained ACL. Felt it holding me back the whole time.

15 minutes = 4:51 per mile. Gee that's pretty fast. . . . .

Drill Sgt: 'Soldier, I've noticed you're always LAST.'
Soldier: 'I'm pacing myself, Sgt.'

Anybody remember the movie?

Sounds like "Stripes"

I am a coupld days behind in the workouts. I will be drifting further and further back, as I can only make the WOD about 4-5 times per week. Should I continue to post results here?

Dave O,

Yes, that is from the beginning of "Stripes" when the Drill Sgt is speaking with Bill Murray.

Had meetings all day yesterday so I did this run yesterday. Time 23:54
Did yesterday's workout today. Time 16:50

Lisa and Charles, don't see your posts...you letting Pops tear you up? 36:40 Race Walk

30 min unit PT run-somewhere around 3 mi. Timed a measured mile and a half in the middle of it: 14:07. That's around a 9:30 mile pace-world record speed for the resident tortise.

Row 5000 instead of run, much easier on old knees and hips. 24:35. Kudos to the world-class runners among us. I for one feel privileged to share the Crossfit community with them.

5k Row
20:26

C2 5K

TOTAL TIME= 18:53 (13 sec improvement)
Ave. Pace 1:53.2 @ 29s/m
Ave Watts 241 (232 previous)
Ave HR 160b/m (156 previous)

Goal was sub-19min to beat previous 5K from earlier this month.
Interesting that a 4% increase in average watts inputed only generated a 1% improvement in time.

Just finished Thursday's WOD. Unfortunately, I started it on Thursday. Killer. My total time was 24:02:02 if you count sleep time. I don't think that should count though; so put me down for 16:22:04.

I needed a break from doing artwork. Alternated strict dead hang pullups and HSPUs from 12" stools. 16/14/12/10/8/6/4/2 (no breaks) for the pullups and 3/2/3/2/3/2/3/2 for the HSPUs. Both were harder than normal; my grip, fingers and shoulders are still feeling Thursday's workout.

21:37
Quads and Hammies were aching from the last two WODs, so it was hard to fight the crosswind I ran against half the time. I was disappointed because I had my sights set on a sub 20:00. Maybe another time.

Row 5k

18:17.9 (1.6s off of last time).
1:49.8 split
25spm
Lungs felt great but quads couldn't hold on. Was at a 17:50 pace till about 3k and then the legs went and I had to just hold it to the end. OUCH... a lot! There are so many great times up today, good job all.

19:47

Ran the 5k in 25:49. A reduction of 1:10 from the last time I performed this WOD. I am definitely sold on the effectiveness of these workouts because I was unable to run this whole month because of a calf injury. One month of consistentcy has definitly paid off as Coach suggested in the beginning stages.

Did sprint intervals instead. I did 10 sets of 40 yard sprints, then finished with some 400 meter runs. I enjoyed this, but my legs were quite angry after...I highly recommend sprinting.

Posting late. 3 mile 24:48.

3-Mile track workout: 24:56

Nearly a minute faster than last time a couple weeks ago. My "fast" intervals were about the same but my slow intervals were faster. Next time I'll force myself to slow down on the rest laps, so I can really blast it on the speed laps.

What is ment by slow laps and speed laps. Do you alternate or do the first half slow and the second half fast?