Thanks to MSG Uhrig for the quote.

Hey Ron, good guess yesterday.

Yeah thanks! Coach and I are communicating on a different level! Although something must be haywire; I predicted a 5K! Make that wished for a 5K.

Ron . . . I owe you one. no, really. . .

I owe you a kick in the groin.

j/k. ^_^

Cool PJ picture! That reminds me... How does the normal Special Forces Guy do in Cross Fit? Does it totally kill them or is Cross Fit the type of traiing they normally do?

Jeryd, We could tell ya, but then we'd have to kill ya. ;o)

A small thing- Guy you quoted was SLA Marshall, not SSA.

Jeryd,
I'll give the REAL skinny on specops guys........
Barrel chested freedom fighting Green Berets love the WODs....heck it's a great warm up for us before the day begins.
Rangers, being the young guns they are have to first take their Ritilin or they wont stay focused long enough.
PJs on the other hand get tired just reading the WOD, (it also takes away from their tanning ops)
.....but if you have a hair problem and need gel, there is no one better than a PJ.
SEALs love doing the WOD if it involves being in front of the big mirrors in the gym...(they like looking at their shaved bodies in their UDTs)
and last of all the Force guys would eat up the WODs ....if only someone can read what the workout is....(they love lots of pictures).
I hope this answers your question Jeryd.
Now if you'll excuse me, I'm hankering for a french cruller.

Only had time this morning for a 5k and opted out for the row. I know, I know, I need to run also. I will do the second half running later this morning.

Time 19:53 5,000 meter row

Im just thankful Ron didnt predict a 10k run for 2day!

Feeling blasted after max pullups yesterday, hoped to do a quiet row this morning. And it came up 10k. Oh well. 50:30.

Me and Christina did the warmup, then ran the 10k in 54 minutes. Her fourth WOD and counting...

To protect my all too fragile knees- subbed 45-minute bike ride for 10k. Went about 11-miles.
Now if I can only figure out a way to keep from going numb from sitting that long on the seat!

Yesterday tried some pull-ups and chin-ups with 25-pound backpack. Surprised myself- did 4 PUs and 6 CUs. I remember 4-mths ago I couldn't do half that number without any additional weight. Many reps over many days, doing the things you really don't like, makes for great improvements.

Thanks again CF and coach(es).

41:55 (C2 row)
Just back from China.. good climbing, bad pollution. Put on a few lbs, but they should come off quickly now that I'm back home. too many beers,and not enough exercise.
The 10K is what I needed to warm back into Xfit.

54:32 - spent the first three miles lollygagging and the final three trying to make up for lost time. I know I can run this in under 52 minutes if I put my mind to it....

subbed a 10k row for the run. 43:21

Wow darryl- lots of animosity toward other spec ops units, I’m assuming that you’re Army SF??? I’ve never heard anyone make fun of a PJ before b/c when you’re in deep suck they’ll die trying to save your butt. Any way, I just started doing the WOD about a week ago… I really like them. I’ve been doing hundreds of calisthenics so the WOD is a great addition for strength. I’ve been Kettlebellin for about a year now… I really love the site, it’s great to have other fitness freaks to “speak” with. I was a day behind on the WOD so I did my front squats yesterday (wow, they suck… in a good way). Did the 10K this morning, 41:57. All for now.

Did the run as promised 5k in 27:35.

Darryl, that was good, as a PJ I often find it difficult to find the right gel. Although I do get tired reading the WOD, I don't get tired of picking up the Green Berets ladies. LOL

Seriously, that was a good one. Most special Ops guys fall in 2 categories, the runners, the beach musclers, very few train the Crossfit way. I think it is hard for most, getting your butt kicked on a daily basis from some little workout like "Helen" is a big ego hit. Most can not leave the ego at the door.

15 degrees f. outside...

So I ran 1 mile, and walked 3 miles.. Not to much of a runner..

Then I did burpees 10, 9 , 8 ,7 all the way to 1

in between that I did 15 situps per set. Feel good nice and cool outside

37:48.03...with a ~25lb. pack.

MikePJ...the inability to check the ego is a problem that effects a large majority of people. 99% of the people at my gym (and probably 99.9% of the "fit" people) would never go near this stuff.

It takes a strong person (in more ways than one) to humble him/herself in the short term in order to reap the long term benefit.

I agree, this system is not unlike a Martial art, you will get beat sometime. It is my belief that this is not a fitness system, but a WARRIOR training system. This makes everyone tougher in every aspect of life. Mike

no way/10K!
...unless I trained a llittle more running in this mix...and lost another 10+ pds of fat.... BUT...
I DID do more running (lumbering) by far than I have in 8 years today.
Thanks for the supreme challenges Crossfit....I needed a wake-up call bad... and this has provided it!

1:04.11

This is twice as far as I've ever run in my life. It was practically a spiritual experience. Were this not my 10th WOD I probably wouldn't have made it mentally.

44:00

Subbed concept 2 row instead of run. Since our last 10K on 11/17/04 I've taken 4:32 off my time!!, and had a sinus infection that laid me out for a weekend in the meantime. Thank you crossfit for giving me everything I ever wanted out of a workout program and more. MikeppJ, I have to agree, just like in the Martial Arts.. there is more going on here than meets the eye.

Osu!!

This will be my third 10K. I would never have run 10K except for CrossFit and the WOD. I will run tonight and hope to finish in less than an hour.

mikePPJ's comment is so true. When I read it I got a chill down my back.

Kinda dogged it and got a PR! 53:42. Has anyone else noticed that since the scaleability article,in the CFJ, Coach has pulled out all of the stops, no whimpy 5K's anymore. Great day the Chicago area for a long run though.

10k C2 row, 40:53.4, about 3 1/2 minutes better than my last 10k row back in August

40:10. Love those cold, dark morning runs!!! Keep pushing the window, Coach!

5 3min rounds kickboxing
3x7 Overhead squat @135
3x12 SDHP @115
2 1 min handstands against the wall

MikePJ,
OUCH!......that hurt....but come to think of it, Sara told me her "cousin" was in town and that was the last time I saw her before I received a dear john letter with a picture of someones buttock tattooed with little feet. I believe her cousin's name was......Mike.......HEY!?
All joking aside, Crossfit has revolutionized my workouts and I'm glad to see other specops guys using it. Take care.

Im new to this site and didnt see the workout for friday. Although I did a 5K for some xmas fun run (20:19)

Ran 4 miles, rowed 2 miles on C2E. About 60 min.

1st 10K anything in about 15 years ? Thanks Coach, Merry Christmas.

Ran 5K. Just getting into running. All I can do without feeling my joints are taking a pounding.
Matt

9.15km
46:30

Almost too embarassed of my time to post. 75 mins., no excuses, no explanations. At 255 lbs, just not built to be a runner. Not having run in over ten years, was more interested in completing it, without breaks than posting a good time. Having done that, I am happy. Would be interested in seeing what the other clydesdales 10K times are. If you read this, and are in the 240-260 lb range, let me know. Thanks

Steveo

Hey Steveo, good job. The fact that you finished the 10k is great. Period. Now me (and the rest of the 150lb crowd) have no excuse for not going heavy on the weight days.

Me, no time for 10K outdoors and I wasn't about to do it on the treadmill. Too boring and the wife is still asleep. Did 5K on the C2 in 22:30 and ran a mile (7:15) on a significant incline. I'm really impressed with those of you who dare to do 10K on the C2. I can't imagine how your traps and low back feel after that. Off to work.

-D.

Well... I did 50 mins of the heavy bag ..hands & feet... had the pedometer on my waistband ...was blitzed after 50mins...& was really disappointed when I read the pedometer @ only 0.98 miles ...oh well...
For all you MU addicts out there I was pleased that I was able to do 2&3/4 MUs without touching the floor,,,now I see what the wrist blisters are all about... hopefully three in a row before too long.

ran for a hour hard sand beach run, very easy gentle pace. when i measured in my car the distance came out to something around 6-7 miles. first 10k run in a loooong while...

55 min. on a treadmill.

I will sleep well tonight.

Time 60 mins.

I think this was my first 10k ever. I hadn't ran any distance in over a year. I have been doing crossfit for about 3 months now, but every time a run came up I would skip it and just do something else. Today was the day I decided to take a poo or get off the pot. It was about 35 degrees, and I had frost on my tobogan when I finished. I am just happy that I finished.

Dave and I decided to forgo running today and do
Pull ups: 1,2,3,4, 5, 6, 7, 8, 9,10
Push ups: 2,4,6,8, 10,12,14,16,18,20
Sit ups: 3,6,9,12,15,18,21,24,27,30
Times: 18 min

AJQ "Helen": 11:19 Crossfit material ro what?

no 10k for me...the never-ending pst training continues...

400 warmup
2x800/2x400/2x200 on the 8min mile pace interval
400 cooldown

times: 3:06/3:05/1:28/1:32/:44/:46
not bad in the cold (couldnt feel face after 1st 800)...i didnt even have to take the extra :30 rest i have been taking. as for negative splitting the 800s, i dont think i was warmed up enough before the 1st one. maybe a swim and some pushups/situps/pullups later.

Rowed 10k in 38:40 (C2).

Avg heart rate: 160
Avg time/500m: 1:56
Avg fun: 0

Wife:
31 min on Elliptical
Time limited, unfortunately. She likes to run & it was a beautiful day.

48:45

This was done following a 2 hr skill practice in my sport. Felt pretty gassed to start, but found some wind along the way. Two seconds slower than last time. Finished with some clubbell work and a few strength holds when I got home.

Darryl, I want you to know, no offense was taken with me. That was some funny stuff, this is going to revolutionize SPECOPS or the few that do it will reap the benefits while others watch....

32:30 to top of hill, then about 20 minutes back. 1300' elevation gain.

I'm still not a strong runner, but I tried. 5K times very poor @ 44+minutes. I WILL GET IT NEXT TIME!!!!!!
AJQ-strong work on "Helen" meet me at the cop gym tomarrow.
See ya, and to all the cops and fellow firefighters, stay safe this holiday season.
L8
Eric-SLC

C2 10K
39:18 (ave 25spm) crossed the 5K in 19:30

Previous best=39:26

Nice piece Eric 2!!!

As a former PJ, from "back in the day", I just wish we had of had Crossfit back then. Of course I would have been too busy gellin' my hair to think about it (jk), but if I had of been doing Crossfit instead of getting my PT by picking up SF wives over at Torii Station then I would not have all the "overuse" injuries that I have today... LOL! OK, the injuries are from bodybuilding and way too much long distance running. Just kidding about the SF wives ;) -- not kidding about Crossfit. I love it. J. Heath PJ 77-87

I could only do 5 miles in 53 min. Lots of excuses: lungs tight, feet, hips and knees hurting, plus YMCA closes early Friday night. My son is coming back from Ft Bragg next week from AIT and he tells me his run time has dropped dramatically. I am sure mine will get better trying to keep up with him.

JHeath, e-mail me when you get the chance, would like to here how you found crossfit..

Rowed 10k

37:56.2
24spm average
1:53.8 split

WOW! Evidently this is a new PR for me. It certainly didn't feel like it. My previous PR was 38:08.

When I completed this one I laid down on the floor and passed out, has anyone else ever experienced that?

Third 10K since June. 1st was all row. 2nd was row and mostly run.
This one was 50/50: 54:45
Thanks to all for not putting out the "evil eye" on me!
2 sore ankles and 2 heel blisters later, Coors Light take me away!!!!!!!!!!!!!!!!!!!!!!!!!!!!

1hr 3min, first 10k ever, didn't know how fast to pace myself

I ran 21K today, not so much because I wanted to, but because the army made me. It was a mandatory "fun run". We had to run as teams, and one of our guys twisted his ankle 2 miles into it. He of course refused to get on the truck so we had to run so slow it was painful. Oh well, it wasn't so bad.

Hair gel? PJs should just thank the good lord they're not AF pilots wearing those goofy ascots. Thurston Howell the 4th, anyone?

Mike "wings of gold" Y

I'm another of the guys that had the pleasure of completing the 21K. Our team has been doing cross-fit for a few months; all have made improvements, and it showed. A few still need more work on running endurance, but the overall conditioning of the group is easily recognized. If only more spec-ops guys were ready to visit this site...

C2 Rower 10k 49:10 like to kill me. I never 10k anything before.

did some 'volume' pt to complete the day:

pushups, 4x65...started w/1min interval, needed an extra :30 before last set which, along w/ the 3rd set, had lots of pausing @ the top
pullups, 4x13...also started w/1min interval, but had to bump that up to 1:30 by round 3...lots of kip on last set but i got 'er done
set of situps later

10k
52:56

First 10k ever and the longest run of my life to this point! I didn't meet Pukie. I did, however, run into his twisted little nephew Chafie. Time for a beer and the Gold Bond...

1:0:2.12

MattG,
38 mins for 10k with a RUCK?!?! That makes me sick man. ;)

I didn't have time to do this. I just got back home a few minutes ago. I'll resume with tomorrow's workout.

52:18
My knee started to hurt about mile two had to slow way down. Towards the end it was throbbing but I have yet to not complete a wod i started. So it hurts.

Chuck...

Well, a light pack. 25lbs. isn't much. For me, the biggest issue is finding a pack that fits me well and cinches down correctly. I can't do this kind of run with one that's flopping around and slamming into me. Luckily I've got a good one (Loew Alpine) that fits perfectly and doesn't bounce around once I've tightened it down. That makes all the difference in the world. Unfortunately it's never going to hold more than the 25...too small for anything more.

Oops...that's Lowe Alpine.

54:15 and it probably wasn't even a full 10k, I just run 21 laps around my cul-de-sac and I measured it with my car at about .3 miles.

Man I hate running!

-Phil

stopped at 3.5 miles, hip pain

I give up...what does 'PJ' stand for?

Didn't have time to do this, so I worked form on OHS, C & J, Snatch.

10 reps each exersice, 75lbs load

Took about 7 minutes, and I was breathing HARD.

jimc,

This should answer your question:

http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=22&post=14249#POST14249

Opps! Wrong link. Here's the right one:

http://www.crossfit.com/mt-archive2/000175.html

PJ is a letter designator used for aircrew purposes (paperwork BS). PJ is usually mistaken for Pararescue Jumper or Paramedic Jumper etc... Apparently PR was already taken so someone came up with PJ just like we call Flight Engineers FE's. Bottom line, a PJ is a Pararescueman in the Air Force.

only time for a 3k
and not much energy
a little less than 30 min
felt very poorly at the start
will do rest on sun after snatches

6.5 miles in 1:19:00

2.5 miles over hilly suburban roads, 4 miles on an outdoor track.

I am coming down with a cold, so my lungs were burning the whole time. Still, that is ten minutes faster than last month, and I felt like my pace could have been faster.

57:20 I decided to start lagging by a day so I can plan my workout time :)

Just shy of 5mi - course I plotted around my neighborhood, with some slight inclines.

52-53 minutes.

Thanksgiving, I gave up after the first 2.5 mi at 34 minutes I think. This time I ran 10 minutes, walked 1 minute for the first 2 miles. Then I walked a good portion of the middle mile. Ran the last 10 minutes. Finished in better time than I expected. I'll try to figure that last mile for the 10K on next go round.

Thanks for the response to my inquiry, I had an idea it was an Air Force Spec Ops type acronym, I read about them in a Marcinko novel I think.

Today is my Christmas, owing that I have to work the 25th, so I decided to do a 'Crossfit Lite for old fogeys' 5k in 33:32 and get to the kitchen before all that Paso Robles Wine was drunked up. Happy Holidays to all.

about 6.5 miles, about 60 min.

Took our 1 yr. old daughter in the jogging stroller for a run to the beach and back through Golden Gate Park in San Francisco, CA. What a beautiful day today was!

Like usually happens when I run some distance having not run very much recently, I got IT band discomfort and other left knee pain at about 3 miles. Lots of breaks on the way back to stretch and rub out that knee.

I was hoping all the knee-bending squats and things would have prevented this but no luck. The only thing that seems to solve this is consistent running, so I may need to add a run every weekend not matter what the WOD is.

And new shoes, gotta be the shoes!

Feelin' old...

Didn't time it... not sure how far I went...

irvine to newport beach... alton/harvard to jamboree/campus.

probably 5-6 miles.

I've run this before xfit... it felt a lot easier than the last time I did, although, I had more blisters than before when I used to run more.

Ran this one a treadmill. 1st half done at 4 degree incline, 2nd half at 3 degrees. Time was 60:02.

Rowed 5k at moderate pace; 26:30

rowed 43:25

56:15

My 1st 10km...! Prior to the WOD, I'd never run further than about 2-3km; and I'd chickened out of the other 2 10km runs that have come up while I've been doing the WOD.

Happy just to finish. Now my knees are making me pay...

Made it to 2 miles in 14:34, but my lateral right knee and hip started aching too much to finish. Feels like ITB tendonitis. However, I am pleased with how much my pace has improved compared to the 5K on WOD 041023 (26:07). On a treadmill set at 8.4 mph/7:08 min mile pace, I felt I could have maintained it for the whole 6.2 miles if the pain didn't stop me.

Stairs, up and down, 10X (180 flights of stairs)

Time= 48:26

Added a bunch of practice stuff on top of the WOD so worked our for longer than that.

I'm very pleased with this. Feeling very strong.

sub 3 km soft sand run on beautiful sunny ( and scenic- woah!) Bondi Beach.

25 min then a swim