Bless you for the 5K...

Happy New Year to all...drive safely, and watch out for the drunks.

Dangit...totally worked through the strongman contest- forgot all about it...but I'll see you at the next biathlon!

that guy on there is a pansy he just looks tough with that tire.

Here's a wish to all Crossfitters for a helluva fulfilling New Year... especially the Crossfit 'brass' to whom I'm humbly thankful!
I found crossfit in June and after a 10 year career as a pure aerobic endurance athlete (@150pds)
then another 10 year career at the opposite extreme (powerlifting-style bodybuilder (220pds!)and completely lacking the elements of fitness missing in each of those..I found in Crossfit what for me is the perfect protocol that elegantly integrates the complete fitness regime.
I feel and look better than I have in a long time.Weight down to 202 (@5'8).My performance still lags but my body, head AND heart are FULLY engaged in a program for the first time in perhaps...ever!
Thanks again Crossfit!

timM you captured my feelings exactly. I had wavered all over the fitness map for years, never knowing how to blend all the elements. By some miracle I found Crossfit.com and soon after read "What is Fitness". I won't lie, I just about fell out of my chair. A 100% "Eureka Moment". Everything I ever thought about fitness, plus 100 elements I'd never dreamed of, all in that article, stated perfectly.

Thanks especially to Coach and Lauren, and all you fitness mutants out there that inspire me on a daily basis.

Here's to all of us improving in 2005, and thank heavens I don't have to do a pullup or pick up a weight tomorrow. I AM FRIED!

27:41 (pr!)

Must be a well funded PT program. They get new tires to flip...

Thanks from The Pit... You guys have helped us a lot.

Hi Annie Sakamoto

X2 on TimM and Will H's comments. Crossfit is remarkable and just what I needed. Thanks and Happy New Year! Jack

18:39.87...a bit slow for me this morning.

Happy New Year to all here at CF...Coach, Lauren, the "CF Gods", and everyone that contributes. CF Staff...y'all have help make my '04 a lot of fun, and I'm looking forward to new challenges in '05. Hey, all of you contributors/participants...you all motivate the heck out of me everyday, I really appreciate it. Everyone have a safe and fun evening and I'll catch y'all next year ;)

28:42

Happy New Year to all you Crossfitters!

jorgen

Looking forward to a healthier, more fit year thanks to the guys and gals @ Crossfit.

6.2km, 31.42. A beautiful run around Edinburgh on a frosty and sunny morning. Happy New Year everyone.

24:57

30 sec off my PR of 6 mos ago, but I'm pleased for several reasons:
1)all I did was run back then, and couldn't do a squat or pullup workout to save my life
2)easier course, but left me sore for days (I feel refreshed right now)
3)I rested for 2 days prior to the 5K (yesterday was one of the hardest WODs ever for me)

I actually feel like a left something in the tank this morning. Shame on me, but I just probably haven't realized how much more Xfit I am.

Ran on the South Downs in Sussex in the South of England.Very hilly and so I ran about 22.00.Legs still abit heavy.

How about putting sprints into the Wod?

Starting Crossfit as my New Year resolution. Going to start a day early.
Time: 23.34. Hope to beat 23 mins next time.

JW

I got your response to my Batman question from yesterday. Thanks, I should have recognized Dan John's handiwork. Personally, I walk around muttering, "one piece, an animal," to myself during the WOD.

Hope you have a good run today.

Thanks to all for the eloquent comments on the extraordinary benefits of CF.
I read an interesting article this week from a Phd that discussed what attributes are needed for someone to continue a workout program. One of the five items listed was a sense of "fitness community". Isn't that exactly what we are fortunate to have here- thousands of miles may separate us, but somehow I feel connected to you all.
Subbed 10k exercise bike ride; completed in 25:05.
Happy New Year to all- have a safe night!

23:51 PR but this one hurt! HAPPY NEW YEAR to all.

Guy...

You will pretty regularly see WODs with 400m-800m intervals. Run them as sprints.

Substitute WOD today.

1000 Jumping jacks.

Followed by ring work:
Skin the cat x 9

Superset the following x 3:
Jacknives from knees x 10
Ring push ups x 5
Inverted ring flys x 5

Alternating body rows on rings x1, 10rep
Hanging knee raises on rings x2, 10 rep.

all of the running genes in my family went to my sister! completed 5k in a pathetic time of 38.23. the first mile and a half weren't too bad after that it was just on painful step after another. my legs are rocked!

15 min spin bike 5 min. each
6 min jump rope 2 min each
bear squats 20- 15-5
handstand pu not good ones but I am working at it
3rds.

Matt.G is a 800m once around a track

3.1 miles: 29:55!

felt surprisingly strong after CF warm-up, so I started the race like a overconfident cheetah chasing a gazelle in a grassy field. after a quarter mile, my world changed dramatically. my not so lofty goal of 27 mins. alluded me! apparently, i have time management issues. but the end was still joyous!!

It's New Year's Eve and I'm running comfortably outside wearing shorts and a t-shirt - in Wisconsin. Something ain't right! 23:50 for today's run.

Merry New Year!

It's New Year's Eve and I'm running comfortably outside wearing shorts and a t-shirt - in Wisconsin. Something ain't right! 23:50 for today's run.

Merry New Year!

Ryan's running in his summer gear and its snowing here in SoCal. Something ain't right about this picture. We'll be away for a few days,Brand X wishes you all a Happy New Year.
Jeff, Connor and Mikki

Happy New Year to all!

25:35. New PR!

Company coming over today, so leaving the house wasn't an option and I didn't feel like rowing. Made it a fun, easily stopped session.

5x10 double 26# kb C&J with one minute rest between efforts - I found I can now use my left hand to do these provided I keep a semi death grip on the handle with my first three fingers. Had to make each rep slow and deliberate. My goal was 10x10 but left hand started hurting when the kb handle slipped. No way my hand can take ballastic reps or a heavier kb at this time. Stopped while I was ahead.

Right hand 26# kb snatch for 5 minutes - 85 reps. All reps done GS style, slow and deliberate. Only resting was done with kb overhead.

5x5 26# kb Getup situps - fun situp variation.

3x20 15# right hand cb swipes
3x5 5# left hand cb combo: swing to torch postion/swing to order/inward and outward pendulums

Did Wednesday's workout today(was not able to workout that day). Didn't want attempt the 5k. When I ran the last 10k, my knee hurt me for about 4 days. Really worried me. So, I decided to forgo the 5k today.

Did 14 rounds + 5 squats + 10 pushups + 5 pull-ups in 20 minutes. Felt very good.

Finished with 4 sets of OHS. Did 2 reps at 135 which is definitely a PR for me. Also did 3 set of one hand barbell snatches.

Happy New Year Everyone!

Hey all. I haven't posted for a week or so. My chiro has been relocating my spine into proper position, being laid up is no fun. Hopefully I can be back next week. Anyway, Happy New Years to all, and please be smart and safe.
L8
Eric-SLC

Dennyy...

Well...it depends on the size of the track, right? But a "standard" HS track is 1/4 mile...

1/4 mile = ~400m = ~440yds
1/2 mile = ~800m = ~880yds
1 mile = ~1600m = ~1760yds

Hey Eric-SLC
Gotta turn your chiro onto Crossfit!

Hey John Messano
At least you went for it. You'll get it next time.

Will, DC

Legs were tight after the first two days of crossfit. 22:10. I was pretty pleased.

Ran the first two miles pretty slow, (took 19:24) then sprinted the last mile.

25:37 total time.

I could have gone faster but I was running with my Girlfriend (for the first two miles).

I think I am going to try and do yesturday's WOD now. . .

I'm still debating whether I want to run the 5K or do the 800M sprints with 100 squats workout from Monday.

Feeling yesterday's chipper EVERYWHERE! I guess the substitutions did their jobs.

Happy New Year, Everyone and thanks for being a great community of support. Coach and Lauren, you've really got something here! God bless you.

39:07

32:26 (pushing 60# worth of kids and jogging stroller), wife 33:50.

3.8 mile course, almost all downhill for the 1st half and almost all uphill for the 2nd half. This was a great way to loosen up thighs that are STILL sore from Monday!

Pushed myself through the "warm-up" in 33 mins.

Knee still sore, so 30 mins. of butterfly drills in the pool. I tried to maintain that same sense of hypoxic tingliness that I get pushing myself in a 5K. Mission accomplished.

Thought about C2 later in the day. We'll see how smart that idea is upon later reflection.

Mike

23:02

Happy New Year All!

about 24 minutes, slightly faster than last time. I need to get a stopwatch.

Not sure what the distance of my route was but total run time was around 40 minutes with a nice 10 or 15 minute climb up a steep hill.
-Happy New Year!

25:44

Still feeling yesterday's WOD all over!

I felt like I could have kicked a little sooner.

Thanks to Coach and Lauren for Crossfit and for keeping up the site.
Thanks to everyone else for your support.

Happy New Year!

21:52

Sore legs and really windy.

Did a 10 K today instead at 47:33 (a 7:40 mile)
Alittle slower than I would have liked.
The split was 23:12 for the 5K

After normal samson/ohs/situp/back ext/pullup/dip/handstand warmup, did 3 miles in 20:29.

Not my best, but far better than I expected after several weeks without running. Cooled down with ring work on the rings at the park.

rowed the 5k as usual, almost 25 minutes; a nice easy end to the year. Greg and Lauren, all best and again thanks for what you have done for us all.

26:39. Happy new year to all.
-Brandt

32:22
BUT..went NONSTOP.....
firs ttime since starting Crossfit I've been able to run more than 5min without walking...and I felt best the last 10min..
it feelt like it's the first time I was able to access pure aerobic energy (which CF doesn't really train us to do)
so the 300 mg. of caffeine might have goosed the process along heh?!

25:02
Chasing my 5yr old on his bike around the park. I am so sore from the previous couple days of WOD!! Happy New Year to all, thank you for the great workouts.

Off to (mandatory) New Year's Eve crowd control happy fun time! To all of you folks who plan on going out tonight to celebrate, please recycle that Champagne bottle and don't throw it at me...

Those things are heavy.

-D.

24:55

Happy New Year! I'm very happy to have found Crossfit in '04!

Happy New Year to the whole CF community. I've really learned a lot from everyone in the last few months (online and live)and am glad we're all here.

28:30
Been doing more running latley since I felt lacking in aerobic ability, and thus I've successfully acquired a new pair of shin splints :( Aside from that pain, everything felt good through the finish line.

Welcome Simon have fun.

Snowing here so no running. Worked on handstands, one arm pushups, parrelettes, pullups, janda situps. Just all around fun stuff. Also reading about the Pose running.

thats what I thought Matt G

thanks for response
sprint 800m never did that - 2 laps around hs track.. jogged but never sprinted..always did
shorter sprints..Something new for me..

happy new year cf

19 min and some change for 1.2 mile uphill to reach summit of Piestewa Peak, on duty of course!

Festive folks all over the place hiking and runnning on the trails.

Off to toast the New Year with 4yr. old and 2yr. old and wife, it's going to be a good one.

Sean P.

26:59 (had to sprint to beat 27 minutes).

Thank you, Coach, for everything this year, and especial thanks for not making this a 10K today.

Did the chipper today. Plan on running the 5K tomorrow, hangover or not!
Happy New Year!!
Hope to see some of you in 2005!

I meant face to face! Hopefully everyone sticks around and gets fit!

23:53 Had to sub C2 rower for run due to an injured calf.

25:10
Happy New Year everyone!!!!!!!!!!!!!!!!!!

18:29.3
24spm
1:50.9 avg/500m

Didn't measure distance just went out and ran for 25:00, I ran somewhere around 2 3/4 miles based on how many blocks I covered. Was nice getting outside, we don't get too many 50 degree days in Chicago in December.

22:20

Windy and cool in Vegas

Happy New Year to Coach, Lauren and the entire CF community.

Tim

Nice weather today here in St Louis, MO, with a record high of 73 F. Ran 3 miles outside on high school track. I wish everyone a happy and healthy New Year!
Joe 27:00
John 30:30

40:10
I think I've got the longest time posted for 3 miles! Ran a trail I'd never been on before. Turned my right ankle twice resulting in spills. Missed the 1.5 mile marker so I ran/walked/jogged/crawled 4 miles total.

Thanks for a great program!

Subbed in about an hour and 15 minutes of Hoover ball for the run - convinced some of the gym rats where I work out at to give it a shot - and they really seemed to enjoy it (who knows, maybe I'll get a face-to-face crossfit community going...).

Happy New Year!!

20 for 2.8miles in 40 deg weather.

ran 10K with my wife. took about an hour.
many thanks to coach and lauren for this awesome site!
happy new year to everyone!

40 mins

I think I actually had a PW (personal worst) today. I could tell going out that it was going to suck so I did not time myself. Why start the year on a negative note? I am a runner and normally love any of the running WODs but I am amazingly sore from this week's WODs and just getting my legs to move was an achievement. Glad the January CFJ is on recovery - I need it.

bw=209.5!!!!!
32:44
T'mill incline 4.0%, speeds set to keep Heart Rate @150 bpm for first 2 miles then max safe speed for last 1.1. Hopefully this will show improvement over time.

This was my first time running a 5K... ever! I was always one that would only run if I had to (basketball, etc) or "if someone was chasing me". I worked on form and just tried not to run on my heels.
26:34
It was just over 5k round trip with hills and dogs, so I was literally running as if someone was chasing me at a couple of points.
When I was done, I took the shoes off and did some very careful running, focusing on low impact and high cadence. I feel great! Thankyou again crossfit.
My wife ran it too as she loves to run and got a 26:48 ... she has started doing each of the WODs as best she can, so i will be posting her times now too... she was only about 20 seconds behind me on Monday's 3X 800M/100 squats.

2.8 Mile trail - 31:30

1.4 mile loop x 2, mostly dirt but also over big rocks and through a little snow. First half 12% grade down, second half 12% grade up. Ran the loop faster on the second lap.

C2 5K
19:08

5K in 20:06. Really pissed about those last 6 seconds.

Brianm very funny about the tire. I like the guy in the background with his hand on his forehead thinking, "Oh crap, and I actually signed up for this kind of abuse!".

BTW, many thanks to Brian Mulvaney for starting me down this road a while back. I took to it like a lemming right over the cliff.

1800 skips

Time= 18:42

Wow! I can't believe this. My skipping ability has increased exponentially. I didn't think I'd ever get this good at skipping. I barely felt winded at all...it felt like a warm-up.

21:50

Compare to 26:07 for WOD 041023!

Thanks CrossFit!