26mins, urban route approx 5km. 5 mins slower than last time, which was on a track, so I think I judged it right.

19:02.12

With a pack of ~20lbs.

28:13 w/no extra weight. Any weight vest recommendations?

26:59. My first ever WOD. Glad to join you fine folks!

25:22
A couple minutes faster than last time.

26:13 - Fighting gut distress the entire run; I really thought I was going to be visiting the weeds in the ditch along the road. Not happy with the time, but happy that I managed to complete the run without a pit stop.

Finished with pullups and clubbells (my 5 and 15# clubs arrived yesterday!):

27 kipping pullups (working on strong kip)
5x3 to order with 15# cb
3x3 pistols with 15# cb in order position
10 mills with 5# cb (trying to figure out the motion)
10 swipes with 10# cb
10 straight arm forward and backward circles with 10# cb
3x3 "contouring" the 10# cb, using three jumps - top, middle and bottom of club. One rep = one cycle of starting at the top of the club and ending back at the top of the club.

Off to work another Badger football game. Hey Lynne, one of the two night shift dispatchers quit yesterday so I'll be enjoying the 12-14 hour days you've had the pleasure of doing for so many months. Not a happy thing....

Nemiah...just my opinion, but you might wait until you're doing this a bit faster before you start adding weight.

23:52
ran the first 2 miles at a 7:15 pace but started to overheat.
shouldn't have waited so long to get started.

22:30

30:10 still slow, but a few minutes faster than 040906. Now to do Friday's Tabata Hell.

5K - 29:45 - gotta love those steep hills pushing 60#! My quads were burning for a good part of it. Felt great to get out and run.

Eric's wife
(Eric will do his WOD later.)

25:01--dumped 2:13 from the last 5k i ran when everyone else was running a 10k. think i will try it with some hills and such next time. the oval gets a little too boring.

Glad today was a run because my right shoulder is in pain from punching. I may be out of action until it heals... :(

29:52

treadmill 2% incline

first 5-10 minutes was a warmup..next time I should warm up prior..

20:00 flat. My fastest time ever. I'm wondering if exertion level is increasing due to Cross-Fit training Fun

Eric

19:00 flat I think this is a little slower than my last run, but I played an hours worth of basket ball before I ran so I will blaim it on that

29:43

Did it urban, hills and trails and sidewalks and roads, about 25 minutes with my girlfriend.

Well, my injuries caught up with me. Smashed toe (broken?) meant running and jump-rope were out. Raging tendonitis in left elbow makes rower a no-go. Spent 30 min working with the clubs; not much luck with the 35 due to the elbow, but linear moves with the 10s were ok. Rotational moves not good.

Lynne - what happened?

29:30

my lower back really stiffens up after about 3k ... every time ... very unpleasant.

3 miles in 35:17. Can you say snails pace? Hey I did it without stopping which is progress for me.

24:25

I ran the first mile in 7 min, second mile in 8 min, remainder in 9:25. Felt pretty good afterwards, considering I had laid off the running for about two weeks due to a cold.

26:07

I always find it interesting how the number of comments drops off when we have a pure aerobic workout. Look back over the last week...the number of comments ranges around 70-100. Today...what're we looking at, maybe mid-30s?

Matt G- Good observation. I think one factor in this phenomenon is the amount of lower body injuries circulating the crew these days.

And a lot of folks really hate running.

I'll give this one a shot tomorrow, promise.

-D.

I agree with Dan S. Legs never recoverd from the deadlifts a few days ago then the TGU's. Did buy new running shoes today, so tomorrow is the day.

C2 5K
18:57 Crossed the 2500m mark on pace for 18:50
(previous=19:14)
(PR=18:48)
Not my fastest 5K, but certainly felt the stongest... ramped my final kick from 1200m out - from a 1:56/500m pace to 1:49/500m. I have definately felt the benefits of this past month of WODs; with the 800m work-outs and other exercises that specifically addressed my weak points. My thanks to Coach for the grueling past few weeks!

We just received our C2 rower! it was raining out,did;nt want to run with a new toy in the house so we did a 5k on it to set a base line.

21:46 Jim
29:33 Tommie

Don't worry Matt, Connor and I will tackle this tomorrow. Today's work:
3 rounds
21 knees to elbows
21 front squats X 75#
800 M
21 kettlebell swings 50#
3 25 foot rope climbs
Ran a Krav Maga test today. 5 1/2 hours. Amazing how the people who have been doing CF did on the test.

Matt, DUH!! ;)
Somebody send me the "Snail's Pace" award.
34:12
But, I went almost non-stop. For me, that's unheard of. Walked .12 in the middle, ran 5.5-6.0 on the hamstermill at 1.0. Wanted to run this at home, but the kids didn't want go fast enough!
Thank God it was a 5K!!!

OOPS!
Just saw John's post. Don't want to puor salt on a fellow snail! Looks like we have the same approach to the 5K. Slow and steady wins the race (against ourselves!).

Jeff, I hear you on the Krav tests. Last one I took, my instructor told me beforehand that his goal was to make me hurl. I laughed at him and told him that the rest of the class would be dead before I puked.

Went to the local high school to run this (we live in a hilly area and I wanted to get a benchmark time), but it was homecoming and the track was unavailable. Referencing Matt's comment, we hate running, but were determined to make today our first 5K. But it still didn't happen. We went to the gym and I did the "Bear" instead. It was my first time with it, and the version I did was power clean, front squat, push press, back squat, push press. I intended for 5 sets of 7 so I started "light" at 95lbs. Oops.

95lbs x 3,4
65lbs x 7
75lbs x 7
75lbs x 7
85lbs x 7

This is my new favorite workout. My students will be meeting the bear on Tuesday morning.

just under 31min

I think I could have gone faster; the flesh was willing, but the spirit was weak...

A little PR for me this evening...a single one arm/one leg pushup per arm (yes, even with my left side) during a short break at work. What an incredible core workout - darn near blew my obliques out doing them, but I finally did it!

It was raining this evening so I rowed 5K instead. 25:43

19:25
Enjoy running much more than deadlifts.

21:50 on a treadmill, no incline
hard run for me

18:35 on a treadmill

22:44

1:29 faster than last time. I didn't get to do many of the recent WODs involving running, on those, I had to sub jump rope or Coach Davies style calithentics complexes in place due to darkness. Perhaps I'd have done better if I'd run more recently. Distance runs still seem grueling to me...

One hour later at home did 20 min of gymnastic strength work-
Wall presses
tuck planches
half tucked/half extended front levers
tuck back levers
full body rows
wide grip ring dips
dragon flags
elbow levers

Jeff @ Brand X gave us a beaut today:

3 rounds for time of:
21 knees to elbows
21 front squats (55# - I used 25)
800 meter run
21 45# kettlebell swings (10, 20,20 for me)
3 rope climbs (I did rope pulls)

It took me 46 minutes for this one!

Did the Turkish Getup WOD today due to track unavailability and Tony B's unwillingness to run off a track (something about a benchmark) - and it's true i hate the long runs but we're determined, so... tomorrow, track or no track.

TGU WOD about 30 min. used a 30# bar for the first two rounds then switched to the 15# bar.

I was looking forward to this one- I'm a stronger runner than lifter.
However, it rained all day in my neck of the woods. So I substituted the 5k w/a cardio machine(eliptical) workout for 30 minutes. I went as fast as possible at a steady rate for the first 20 minutes than did intervals(fast/slow) for the remaining 10.
Not the same as a run but I did work up good sweat and fwiw-the intervals were intense.
Looking forward to the next run- not looking forward to those snatches tomorrow 041024.

5k=24:33

Ran this yesterday, but didn't get a chance to post. High winds with some hills made things interesting and fun. I'm starting to get back to paces I had before the surgery. Time was 23:51.

Ran on indoor track with 1/8 mile laps. Round and round we go!
me - 28:07
wife - 25:04

2 mile run (was hurting today) 16:34

Treadmill with couple of degree incline. 3.2 miles in 24:50.

-D.

~24min
between 2.5-3miles

3K 22:30 started at a 7:03 pace but had to slow to about 8:00 around 2 miles. I think this is a new P.R.

23:35 and thought i was going to die.

28:10 5K
Running is definitely not my strong point. I was huffing and puffing the whole way....
Joe

29:09 with a decent kick.

5K in 22:18. OK run did not feel great. Faster than last one by 5 seconds.

Finally ran this one. Very hilly course, just under 5K in 24 minutes. There is one incline about .75 mile that finishes very steep right in the middle of the run. Nicole and I were both walking at the top. Still, we finished with a decent time. Direct evidence of the efficacy of CrossFit. This is our first long run since we started CrossFit in June.

Almost did not complete this WOD as rx'ed because my calf was feekling tight but with some stretching and warm-up it loosened up. I went out at a comfortable pace with the aim of finishing in 26:33. I was able to muster a kick in the final 400M to arrive in at 25:56. Last month I had a DNF due to a lack of mental toughness. My aim is to get 23:30 now.

~33 min.
Very stiff & sore following yesterday's tabata WOD. Nice mental challenge for a non-runner.

I did a run up on a mountain (10,800ft). It's a trail about 3 3/4 miles for warm up. Then there are 36 stairs. I go with friends and we do sprints on the stairs. 7 sets of 7 sprints (up and down=1). Then another 3/4 up the side of the mountain and done for a total time about 1.75 hours. I do that every Sunday. So I'm going to start counting it for my 5K run days.

Ran this with Tony B. on a hilly course near our house. About 24:00 min. Hats off to Tony - he blew by me on the last 100 meters and finished first!

25:52

Almost 1 minute faster than last time, but a few minutes short of my best. Quickest on my current course, however.

4.29 flat kilometers around the Plains
1st 1.43 km—8:24
2nd 1.43 km—8:11
3rd 1.43 km---7:38
Time= 24:13

Paced myself. Good fun workout in the morning hours. I'm surprised to see so many joggers out at 6:45 at 7 degrees Celcius.

31:40

Quite sore from yesterday's tabata hell. Not to disapointed as I have never been a runner.

23:05

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