I still cannot run b/c of a foot injury. What can I substitute on the row machine for this one?

Neal,

Get ready for 40 minutes of hell on the rowing machine (at least at my pace). Go with a 10k row.

I'll be right there with you. I usually sub the rows for the longer runs, too.

Hey Nicole, was that the muscle-up you popped off during the seminar? Congrats on the HQ training gig!

Mike

Yeah,
Mike is right. 10K on the rower will suffice!

Mike M

That's the one and only so far - my arms are still recovering! Thanks for the congrats. I'm really enjoying the training gig:-) See you in CO.

shuffling along at:
1:03.24

did 6k before I started getting some wierd twing in my left knee. on the Outside just under the knee cap. So I thought it might be a good idea to stop. If anyone has an idea what it is let me know.

39:15.12

A little slow today...but it was done outside in a rainstorm, so I'll work with it.

48:55

I'll only do a 5K, post later. That picture really shows what the CROSS-FIT enthusiasm is. Look at the pride in her face and the joy in the onlookers. It is motivating. I'll get to Santa Cruz soon I hope.
L8
Eric-SLC

Running not good for my knees. I usually sub exercise bike rides. But, for me the bike doesn't equal the endurance required of running.
I used to run 10k's in about 42-minutes in my 30's. Tried running again this summer and all I got for my effort was persistent, low-grade aches and pains.
Today, subbed 5-rounds of 5-minute bike rides with 36-wall balls.
Ending up with 6-miles distance on bike and 180 wall balls. Good sweat!!

53:58 in a severe downpour. Had a nice big hill at about the 4 mile mark that was awful.

58:15 (6 miles) on the rat wheel at the local 24 hour fitness. Anyone know a place near the Sacramento Area to get some coaching on Olympic Lifts?

Michael P.,
Check the message board under the "Injuries" section. Pat Janes had a similar nagging injury to his knee. May be helpful to check it out.
Good Luck!

Thanks!

5k, 22:34 draggin my 85 lb dog
no time for 10k today

Well I decided to take the HUMAN POWERED URBAN ASSAULT VEHICLE to work this am as opposed to a 10run... my reward on the way home for lunch was the same rain that ShaneT & Matt G enjoyed...
I did some of Coach Tom Cross' Total Dumbell Workout this am... it's really neat & fun... very ballistic/dynamic
Now this DBs colthes are in the dryer.. I'm taking the truck back to work after lunch..
Oh... 8.9 miles on the HPUAV

10k row

44:59

had to really crank the last 500m to get under 45:00 ... for me, a pretty good time.

10k row

47:21

first 10k anything since I was 20... Half way through I thought my butt would fall off. I guess my rowing technique is getting better!!

Michael P.,
Here's the link to the thread I mentioned above:
http://www.crossfit.com/discus/messages/27/5999.html

10k run in about an hour, more or less the same as last time

55:11. Not too bad for my first ever 10k! My goal was under an hour. I'll beat it next time.

Ran for an hour in the park with the soccerball.

Made the workout fit the 40 minutes I had at lunchtime.

5K run
2250m row

Sore back from yesterday...

45:34
that's by far the longest I've ever ran at one time.. What is weird is my shoulders hurt more than anything. I'm thinking that may be because of yesterday's workout as I hadn't benched in about 6 years before yesterday.

Eagle Eye-

Come to Chico for a long day of O-lifting fun. Just let me know when is good for you.

Robb

10k still a little too much for my knees.
did 5k in 24:29 knocking :32 off of last time.

IS it just my imagination, or have the WODs moved away from sports perf things and tabata, to more power/strength over the last 3 months? are we in some sort of macro periodization of the overall program?

6.2 MILES in 58:50 on the the treadmill.

I've been prescribing myself Wod's without too much arm work this week due to arm injuries BUT no arms needed for this one so... 55:00.

My goal was not to stop and i didn't - it's amazing how much of a mental game these long runs are- my hilly rural course makes it even more fun.

Did the run this morning with my ladyfriend, took us 50 minutes, then I was in too much of a hurry and forgot to post.

cant do 10k at my bmi
did 5k in 27:31
will try 10k after i lose 20lbs!

Matt G, wow. What is your mile time?

I ran 4 miles in 42:24. Next time I shoot for 5 then the full 6.

Worked a long first shift today and still have several hours of barn chores to do; I'm tired, sore and feeling overwhelmed. It feels like a fine evening to take a break, eat well and go to sleep early.

Congratulations, Nicole! Nice going.

25 minutes on the rower. Time constraints and still sore from the DL/Dip combon done two days ago.

After having a great day yesterday I was spent. Started a slow 10K, had to stop and stretch my tight back and hamstrings at the 5k. started up again for another 2.5k but DNF, walked home with my tail between my legs.

I went for an hour and a half run in the mountains.

That was a killer. I only did 5k, but it's the furthest I've ever run...ever.

40:00

C2 10K
TIME=39:26 (**new PR by 30sec!)

Crossed the 5K in 19:37 (~45sec off 5K pace), so 2nd 5K was 12sec slower.

Went with 5k on a treadmill @ 3% grade. 40 minutes, which included warmup and some walking.

Jim, I'm with you about having a tight back and hamstrings! (Are you at UofU? I'm almost next door.)

pft on nov 13 (trying to get into navy ocs), so i decided to switch it up a little...dont want to get too efficient at smaller, slower strides. in its place i ran 3mi as follows: 5 min jog, 5 run, 3 jog, 3 run, 2 jog, 2 run, jog to finish (total time: ~24:20). after that i went to the pool for a brief swim.

Ran 3-miles in 27-minutes at 1.5% incline.
Elipto-Glide Machine for 15-minutes at level 13.
Sprinted 1.5-miles in 9:05 at 1% incline.
It was too crappy out today to run and I need to map a course, so I did it inside on machines.
Total Time; 51:05.

Did 4 miles in 38 minutes.

Right knee was killing me and I thought my lower intestines were going to burst from the cramps I had.

I had to really pace myself for this; my goal was just to jog the whole thing slowly without any breaks.

I did 6.5 miles (2.5 of them through a painfully hilly suburb) in 1hr 29min, without any breaks. I know it is quite slow, but I am just happy I was able to finish. That is by far the longest I have ever ran.

I did as much running as I could stand. I ran 5 miles on tread in 43 minutes. I think that is the most I have ever ran at once. I will work up to the full 6 miles.
Thanks for the workouts.

Embarrassing. 1:15:10
Still, my very first 10k, so they can only get better.

40:58 for 10k row

Wife: 1:00:00 elliptical machine.

48:52. My first 10K. I was in luck, a beautiful day here today, plus I found a local park that had a loop around a lake to run. Even better yet, the loop is 1.6 miles - twice for a5K, 4 times for the 10K! Mostly flat, but there is one wicked hill. Beats 25 laps around a track.

Later, did tuck planches, front and back lever work, and several other gymnastic strength movements.

49 min., on a treadmill, no incline

I had to walk/run the last mile because of IT band discomfort in one knee that I have to be careful not to aggravate and some pain behind the other knee. I get both of these pains when I haven't been running for a while (e.g., months) and start up again, usually at a shorter distance, and I'm fairly familiar with them.

This summer, I finally got tired of either running or lifting but never both over stretches of time. Then I found CrossFit. I wondered how it would affect my running fitness, especially given that I'm not strong enough to do many of the WODs hard enough to maintain a high heart rate. Tonight it seems that my aerobic fitness was maintained pretty well over the last three months or so doing my "CrossFit lite". Nice!

My legs, on the other hand, aren't used to the pounding. All the squatting motions at different speeds haven't seemed to help that. That's probably better for my legs over the long term, however.

Thanks for all the hard work that goes into this site.

Did the Dirty Thirty this morning to set the bar for my kids to beat (which 4 did!).
30 each
Squats
20" Box jumps
1.5 pood Kettlebell swings
Situps
65lb power cleans
Burpees
20lb Wallball at 10' target
11:05 (Naveen 10:05, Jonji 10:15, Paul 10:25, Eddie 10:36)

wow, haven't run in a long long time. Ran 5Mi (8k) in 47:25

40:30

forgot to post yesterday
10k=56:13

First 10K ever for me so this is my new personal record! :) 1:17

Ambient, some of these posters here are world class and have got to be the top 1% of all athletes. The combination of strength and speed and endurance is amazing. Most people can not even complete the wod as written. If you can, GREAT!!!

Tony,
Like the "Dirty Thirty!" I'll give this to the volleyball team this afternoon. No weights, so it'll be: squats, box jumps, sit ups, burpees, walking lunge w/ball, thrusters using stretchbands.
Then a pep talk about how this kind of training builds the mental toughness of champions. It does, right??
As for me, I'll run/row this on Saturday's rest day.

Ron N,

These WOD have had tremendous results with my Cross Country Team. If you are teaching at the High School level, it is an AWESOME sense of accomplishment for the kids to just FINSIH, let alone beat some of the recommended weights. I have had to scale down some of the weight requirements, but as far as the speed work, the kids blow it away. We do 5K repeats with wallballs supersetted inbetween. The hardest for them were 400m sprint intervals with a 400m Farmers Walk inbetween w/ 2x25lb plates. They were destroyed. Good luck with the creativity.

-SUA SPONTE-

52 minutes
3.2 miles on eliptical and
3.2 miles on row

Did this one on the row.

Started at 5am and did 6k in 24 min flat then had to start work so I came back and did the 10k when I had more time.

10k 42:34 on the row.

Eric,
Unlike you and Tony, I'm working with jr. high kids, but the response has been the same! They have been willing(?) to undergo whatever torture I can come up with based on the WOD. Today, the head coach is out, so I get to take over for the entire practice!! I already told some of the girls to expect sore legs tomorrow.
I do have one girl that will run x-country for us next quarter. I'd be interested to hear what kind of regimens you've been using to improve overall performance.

6.36 miles in 56:38
not a great time, but the first time that i haven't had to take a walking break.

arrgh! Can't stand running...which is why it works :) Okay a 10k.

1:32

I'm gettin' my way back to my old high school time. I love short runs :0

10k run. Time 51:27.

Foot injury that has not healed in many weeks made me hesitant to run distance today. Also, I'm kinda sick of rowing... I know! Stationary bike!

13.5 miles in 50 minutes on #3 of 10 resistance levels. My hammys are angry.

-D.

Done a few days late
10K in 46:26
Slow run.

3600 skips –PR!

Time= 58:07

Sweet!

Tough after yesterdays wod...still felt my lumbars aching during the first lap around Lake Calhoun in Minneapolis (~3.1miles around). Tried to pick up the pace the second time around but my running is still subpar. Total time=55:36 for approximately 6.2miles/~10.35km. Now I need to thaw out...it's near freezing out there tonight!

After a 1.5 miles my treadmill caved in down the center, so I mixed jump rope with the elliptical machine for 40 minutes.