And finally I WOD I will complete again....thanks.

Aush

I meant "a" WOD of course

What Dave is doing reminds me of how we were punished in Boy Scouts if we talked too much during meetings! Yeouch!

Yeah, I can at least do this one with good form. Work on my Pull-ups every day...wonder when I can be half-way satisfied with my form. In 6 months?

I hate running. It hurts.

Does anybody have any kind of mental tricks or self-talk that they use to get through the runs? I don't think I've ever used my full potential on a run.

Crossfit warm up
6 muscle-ups, new PR

5K

18:54

A lot faster than last week but still far from where I used to be and where I need to return.

Afterwards, I did a diver physical readines test with some candidates for the fun of it.

500 yards breaststroke: 10:30 (really slow, I was really feeling the weighted pull-ups from yesterday)
Max pushups in 2 minute: 100
Max situps in 2 minutes: 99
Max pull-ups: 15 dead hang (not bad after yesterday's workout)
1.5 mile run: 10:11 (I paced one of the candidates)

I will probably regret this tomorrow.

Chuck - my times are dooky on the long runs, but I used to run track once upon a time...if you aren't already doing these it helps when running:
1. Run with feet almost on a line, as opposed to the offensive lineman style with feet spread wide based.
2. Minimize bouncing...the head should float along with as little up and down bobbing as possible.
3. Arms in a low hang...Hands at belt level
4. Keep all non-involved body parts loose and stress free to keep from tightening up the rest of the body...the hands should never be in a tightly closed fist.
5. Breathe into the nose and out the mouth in a controlled (relatively speaking) manner. This will help you get into a mental rhythym as the miles just 'melt away'.
6. Side aches: some say just push through them others say stop swinging the opposite side arm from the ache.
7. Never just blast into a timed run without bringing the heart rate gradually up to speed through proper warmup.
8. A heart rate monitor can be a great assist in letting you know your limits and progress. I don't faithfully believe in the target aerobic zone idea since it varies so widely from person to person, but the HR monitor still lets you know your relative work pace, over time you begin to feel how you're doing and the HR reading reinforces the feeling.
9. Beware of sharp pains in the shin/calf area...shin splints suck. Knee and/or back pains can be signs of imbalanced leg length, or uneven planting of the feet.
10. Properly fitting, high quality running shoes can't be over emphasized.

18:07.98

no running or rowing yet ...I decided to test my OHS max for the new impending challenge..managed 2 reps @ `120 #s now only 30 more#s& 13 more reps. These were done off the floor... it's going to be really tough for me to get 150#s w/o a rack.
Also looks as if there are some early riser SPEED MERCHANTS out there this am...great times Dudes!

I am still wary of running since the last 10k and my knee pain. So, like Dave, I worked on OHS and various other things.

I worked up to 2 reps @ 155# which is a new PR. Only 20 more pounds to get to BW. Then there is the whole matter of 15 reps. Also work HSPUs, pull-ups, and one-arm push-ups.

Chuck,
I'm a lousy runner, but the only thing that helps me through is to "Make friends with the pain."

Doug

Chuck,
A couple of things that work for me; run outside where there is interesting scenery and where there are other runners you can 'race' and have a great energetic music mix on the iPod.

One more thing Chuck,
There has been some interesting discussion on the message board concerning the "Pose Technique" of running. Run a search and read up. It's an interesting theory, to say the least. I'm experimenting with it myself. So far, less knee pain, but calves are on FIRE.

Chuck, another way to avoid running pain is to row, which uses lots of body parts and is FAR easier on worn-out knees. I rowed yesterday, 5K in a PR 23.10. Today I did yesterday's thruster/pullups: bw 185, wts 35 (a little light but my elbow just couldn't do 40), time 7:40. Actually quite pleased with this short, demanding WOD.

Chuck,

Count your steps!

alternate the count on each foot. play the "see how many steps are in a 1/4, 1/2 and 1 mile" game.

it keeps one's mind occupied with counting, and off the discomfort of running.

Good Luck!

24:34 About 45 seconds off my PR. Chicago ain't tropical this time of year, so my goal was to finish without falling and breaking my A$$. I was just going to cruse through this one and was not far off a PR pace, go figure.

Been doing the Pose running lately, and am way to sore to even run 1k(I tried but my calves, ankles, and shins said no way dude). So worked one arm pushups, pullups, Janda situps, windshield wipers, and pistols.

Oh, I fogot. I don't have any knee pain, so that is one good thing from it.

Just when I thought I might actually enjoy this WOD the ol'mental stuff comes roaring back and it's a trip down memory/pain lane. Maybe a little dramatic but this didn't feel as good as I thought it would. And excellent music didn't make it any easier. Time? A disgusting 31 mins. But completed and a CF warm-up to start.

Dave K and others
You are talking about a new "Crossfit challenge". I've missed out on all of them. What is this new one and where are they posted?
Thanks

Jim,

The new challenge is 15 reps @ BW in the OHS. I think it is supposed to be completed by June or July. Get in on the fun.

It's under the "Competition" section. Thread title is "Crossfit Challenge III".
http://www.crossfit.com/discus/messages/25/6831.html

Thanks Brian,
I'll take up the challenge. Jim

Jim Howe,

In the discussion boards there is a heading called "Competitions" where the current discussion is taking place. You can still sign up. The current challenge is 15 overhead squats with bodyweight (not air - bodyweight) by June.

Gonna row today. The rain is bad enough up in my temperate rain forest abode that I would probably have to row even if I tried to run! Water is running down my road in small rivers!

By sheer coincidence I did this yesterday, time 24:52. Did the first half in 10 minutes very steep for the last half.

Didn't time my 5k 'cause I did it with the lady-friend.

Came home and did the warmup as a workout:
Samson, OHS, Situps, Supermans, Pullups, Dips, Handstands. Did 5x 115lb for OHS instead of the broom, and did some HSPU at the end. This one killed my shoulders.

Cooled down lying on the ground and playing with dumbells. DB bench press with shoulders and legs lifted from the ground is a fun one.

My workout was all that stuff times 3, of course.

My first attempt at a WOD. crawled throught he 5k run at 29 mins. I never thought my mind could make up so many excuses to try and stop. At one stage I thought I ought to stop and go home and check that the dog had had his worming tablets.

I don't even have a dog.

tried what I call handstands,...thats going to take a lot of work.

still got through my first day. looking forward to my first issue of the journal ( i emailed my order yesterday)

I'll be back at it on Monday. Planning a weekend retreat for kids has me missing many hours of sleep... plus I'm sure I'll run my 5k yet this weekend.

Take care.b.

27:40 5 km road run.

I like it. I love it. I want some more of it.

18:51.7 5k row.

PR by lots! I decided to row this morning because I'm training for a marathon and have run a few days consecutively and needed a day "off." Fun fun!

walked 3 miles w/15 lb weighted vest..

did not time it. Enjoyed the scenery and fresh air..

shoulders are killing me in a good way from the past 2 wod's

23:16

PR by a whopping 75 seconds!

Only in Crossfit for 6 weeks. Has the body changed? You bet (4 lbs heavier, thinner waist).

Even bigger change is BETWEEN THE EARS. I'm no longer afraid of Pukie. In fact, I dubbed this run "The Great Pukie Hunt." Did I find him...no.

Pretty freaking pleased with the PR!

Sorry for the ramble...

Rowed 5k 19:36
I signed up for the OHS challenge. I will make some progressive goals.

That's great Jim. I haven't even done one rep with my BW yet, but I am gonna try my darndest to get 15 reps with it.

I think we will surprise ourselves.

My IT bands are so tight from cycling so much that I my patellar tendon tugs on my knee when I run. Would you suggest subbing rowing 5k as a substitute? Also, any miracle fixes for tight IT bands besides the foam roller/pain roller?

Strange phenomenon here in So Cal; water dropping from the sky. Lots of it. The news called it, "rain." Got to run indoors again.
Chuck,
as a big man I just tell myself, "One more step, one more step, one more step, then I can have a beer!" YMMV!
I like the advice of keeping the hands low, my shoulders always ache in runs.

26:56 Treadmill at Gold's Gym.

A late entry for me - intense gut pain during and after the run kept me occupied for several hours....

24:54 - Had to run in town early this morning due to icy back roads. I hate having to run where there are lots of people, especially when I feel like I'm going to have an accident.

Waited several hours for my guts to settle.

4x8 snatches - left hand 36#, right hand 52#. 1 minute rest between sets. Need to work on having kettlebell land more softly on left forearm. The heavier right hand snatches have better form than the lighter left.

4x1 TGU - 36# left, 52# right

1x50 10# right hand clubbell swipes
1x50 double 10# clubbell swings to torch position

OH barbell squats with two second pause at rock bottom (left hand pain determines how heavy I can go):
45x2
55x2
65x2
70x2

Just for giggles I tried one leg military kb presses:
26x1
36x1
44x1 (right hand only)
52x3! (right hand only)

Important little details I wasn't aware of must be falling into place lately. Until the past couple days I could not do a solid 44# TGU, much less with a 52# bell; nor could I one leg military press even the 36# bell. Amazing.

27:56

ran at lunchtime on gym's treadmill. skipped C/F warm-up due to time.

time is improving. last 5k was 29:50. had enough left to kick at the end.

23:31

Ahmik,

I am curious: were those officers or enlisted taking the screening test? and how competitive do you feel they were? I am preparing to take the same screening prt in feb. pullups and the sidestroke defintitely my weakest areas.

21:33

Rowed 5K on Concept 2.

Lindsay Yaw-

No miracle fixes for ITB Syndrome. Experienced soft tissue therapists help a lot...but they ain't cheap!

17:03

2:20 off my personal best but heck, I'm 50 now.

jim, you can't see me, but I am on my knees bowing down to you.

30:51
God I suck.... but almost 2 min faster than 2 weeks ago.
Couldn't run more than 3or d min without stopping a few months ago
So all is good

Rowed. 26.49.1 A minute and a half off my PR. I was feeling off in my back and not sure why. Gotta have someone look at my form next week.

Thought I was dogging it today and ended up with a PR!
31:47 at 1.5 with the hamsters.
Previous recorded best was 34 min and change. I kept telling myself that it was OK to go slow because I had pushed it this week. Next goal is a sub 30min 5K! Should get that sometime before the BW OHS for 15 reps!
Off for the weekend, see you Monday!

Finally getting over the cold I caught on Saturday. Haven't posted all week because it has been a battle to just get to the gym. Completed Tuesday's workout on Wednesday, didn't record time, just was happy I completed it.

Doubled up today though, feeling much better.

BWT=155 used 35# dumbells and 35# plate for pullups.

7:32 on the thrusters and pullups.
Broken sets on pullups
10/5, 7/5/3, 5,2,2

5K on the treadmill still feeling the cold but had an ok time 20:47

10 x 25 pushups/25 situps
4 x 10 glute/ham situps
4 x 10 OHS with a 45 lb plate

Raining, rowed instead of ran.
21:45:5
Cardio/respiratory endurance is one of my (several) weak links. Wanted to quit at least 4x.
JK

Way to go, Ron!

I was gonna bag it today, but I saw a friend from Brand X and he's gonna run it at the school, so I guess I can do it. Maybe I'll row, though.

Subbed 20-minutes on exercise bike.
Alternated between "sprints" and "jogs"; good effort with much sweat.

Not wanting to upset Joe by losing anymore weight I decided not to run and take his advice instead and do kickboxing and deadlifts for leg size. 7 three minute rounds on the heavy bag using the Bas tapes. Every other round doubled up on the strikes by trying perform each combo called twice. During the one minute "rest" between rounds did 225# deadlifts. Finished up with some kettlebell work.

5k run, didn't time it, probably about 25 - 30 minutes in light rain and wind. I'm going to go buy running shoes now, and maybe a stopwatch.

26:45, although it was run on an indoor track which may or may not actually match the posted distance.

25 even.
Ran the same hilly road route as last time and had to run on ice for a while. It actually increased my cadence which I think helped in the long run.
Fought off a pesky boxer dog at the end too. I need bear spray.
I'm happy that I beat the last 5k by almost 2 min even with bad road condition but I'm still in pretty bad shape.

Running in a storm in the dark in the Scottish countryside - and didn't see any other joggers. Go figure.
5km in 24:50. Ran an extra 2km afterwards and still felt like I had a lot left over. I've been reading up on POSE running after it being recommended in the forums - ran most of the 5km on the balls of my feet with centre of gravity forward - liked it a lot. Tried a kilometre at the end with my 'old' running style and found it felt a lot less natural.

20:50 in snow and ice, 20 degrees F.

Lindsay,
There are some stretches than can help with the IT band. If you can't find them on the Internet, drop me a line.

3miles on treadmill 36:35. wanted to stop everystep.

26:15 on a treadmill, 2.0 incline, followed by some 3x8 OHS @ 20lbs. Ah. I could do better, but damn my legs feel good/tore up. If tomorrow is more legs......ho boy!

20:30

Walked 1/2 mile and then ran 5k in 30:39.
Followed with WSB Max Effort DL day.

19:51
15 min. warmup jog around the neighborhood to the track. 5 minutes straight home for cooldown afterwards.

B Glass 5K 41:02
Jn Glass 1 mile 13:06
Bn Glass 1/4 mile
Jh Glass 1/4 mile

29:24

Looking forward to the next WOD. My lats are toast from yesterday.

C2 5K
18:55.9 @ an ave. 25spm (2500m in 9:30)

Still 8 sec. off PR, but felt really good today - last 1000m was the fastest split. Incorporated 3 days of rowing per week along with the WODs to try to get to the goal of 18:30 or better this year...

26:35: a mere 4 seconds faster than last week. My goal is 25, then 20 minutes.
-Brandt

Was forced to run on the treadmill at work.
5k 34:15. Used very little incline. Wanted to see what kind of speed I could keep on a flat surface. Next time, will go max incline, low speed. Was much happier with my 5k row time.
Steveo

22:00 Wanted to stop after about 10 minutes. Thanks crossfit. If not for the WOD I think I would have stopped.

dramatic difference--almost a minute faster than last time, with less pain. 18:20

28:43

Thanks for all of the hints and suggestions. I ran outside (MAN IT WAS COLD!), counted my steps, and did math problems in my head. I'd like to hear more about Pose running. Lynne and others keep us up to date. I'm pretty disappointed with my time today, it was a minute slower than my PR.

Rowed 5k in 19:10

Wife - 30min Elliptical machine

18:36 on treadmill. Ran 2.9 mile warm-up for total of 6 miles.

18:11.8

24spm
1:49.2

I finally beat my June 10, 2004 time of 18:13.8! This has been a long time in coming. I knew it would be close today and just had to push through the pain. Awesome! I hope everyone else feels as pumped as I do right now.

34:06 still slow but faster than last week.I will say a new PR since I havn't ran for about 10 years.
Ted and Ashley I picked up some cheap basket balls for 5 buck at national sports so let me know if you need one to fill with sand for a wall ball.
Norm

Warmed up on bike. Then full range of motion, slow and steady, 2 X 10 dips, pull-ups, curls, sit ups. Finished warm up with "the bear" and 15 X 55lb OHS. 135lb more to go!

3 miles on treadmill 28:08 (PR). I wanted to stop every other step.

39:26
I know, that's a terrible time, even for me. But we are in the process of receiving great loads of snow. About a foot so far and still coming, so I was breaking trail most of the way, trying to see, and breathing snow. Very much like running on the soft sand at the beach. Actually felt strong, and it very much felt like muscling through at times. No Pose running here, just don't break an ankle and watch out for invisible holes. I actually love running in weather. Will not not not run on a hamster machine.
Running in snow and ice really adds an upper body dimension that I enjoy. Not ideal running mechanics maybe, but necessary to staying upright.

5k - 22:43 on an elliptical - level 13

Time: 28 minutes dead on. Had a wicked stomach cramp from about 10 minutes on.

23'57" with stopping for downtown traffic

im doing my own running program in addition to the wod, and today is a rest day for running...so, instead i did an OHS wod from a while back that i missed.

7 rounds of:
OHS, 3 reps
KTE, 10 reps

loads: 65/85/85/90/95/100(fail)/100
missed on the 3rd rep of the 6th set due to balance. im gonna need all of the 6 months to get bwt for 15 reps.

28 even

Ran for 13 minutes on an elliptical - tweaked my knee in tumbling class last night and the same leg has a calf muscle that's been spazzed all day.

26:46, ran on a treadmill with a .5% incline.

I was hoping for a little better, but I'm happy with my effort for this one. Current goal is to get down below 25 minutes on the 5k. Felt pretty good throughout, which is a dramatic change for me in running. I was pushing myself, but somehow didn't feel like rolling over and dying. Utterly amazing.

no run, 35min on the heavy bag and ring pushups

29:40 - Outdoors

28:33. Felt grat. I probably should have warmed up more before starting the clock. I increased my speed a couple of times in the first 10 mins of running. Later this afternoon I have yoga class.

rainy and cold outside (and wimpy inside...) - subbed in the following:

3 rounds crossfit warmup (5 OH squats with bar; 15 situps; 10 back ext.; 5 pullups; 5 dips; 4 samson stretches)
5 minutes tabata style jumprope (not as intense)
speed ladder work
about 100 plyometric jumps (onto bench and over bench)

the latter generated a lot of odd looks... but I'm really starting to feel a major difference in how my body is wired up (more explosive strength vs. the size without strength due to 18 years of body-building exercises).

Rowed 5k 23:56

10K (6.2 miles) on the beach (deep sand at times).
1:04:30

Ran 12.4 km
(8 miles roughly)
1:11

day late...

26:50 @1.5 incline on dhe dreadmill

3.1 mi. on treadmill, no incline

21:20

still getting some IT band discomfort;
a hard run for me but felt pretty good given how little running I have been doing; surprised!

run 5K
time = 22:31
i think this is a new PR.
did some interval runs and jump drills on the way home.

Ran 26:15, 2 min slower than last time. I am blaming it on carb restriction.

Ran this one after Saturday's deadlifts. Treadmill @ 4 degree incline. Time was an ugly 28:59.

BW=210
T'mill 4.0% incline, first 2 miles Heart Rate kept at 150 bpm, maxed at 162 bpm last 1.1 miles

31:06, an approximate 10-minute mile, and beats the 32:44 from last time.

24:20 for 3.1 miles

only did 3. very windy in SLC. 22:55

about 27:30 for a hilly 5k

Sunny and 60 degrees in Dallas

doubled this WOD with #050108 to catch up
5K run on treadmill in 21:40
Did incline and interval work with in the 5K.
See #050108 for that WOD

3.2 miles in 24:40 at significant (to me anyway) incline. Slower time than normal but I feel really drained. I guess that's because of the incline. At least my basement doesn't flood. Ah, San Francisco architecture...

-D.

First workout of the day was for fun; TGUs and OHS.
TGUs with 30, 40, 50, and 60# dbs-woo-hoo!
Couple of sots presses with the 1 pood kb,
2 reps ea side of TGU with the olympic bar;
OHS: 2x 55, 65, 75, 85, 95
5x70, 55

Second (not fun) workout:
Row 5k - managed a miserable, struggling, suffering 24:53. Ugh.

Very nice Lynne! Isn't that more than half your bodyweight on TGUs? And several Sots presses - I still can't do one...

Kelly,
Yep, more than 1/2 bwt...got to get ahead of you somewhere! Now to add some weight to the oly bar, and to the sots!

Not a good run this morning. Asthma's been playing up, so I wheezed most of the way through it.

I could have pushed through the wheeze (albeit, slowly), but then my left knee started to sieze up. I've been having ITBS problems with the right knee (seem to have improved this considerably) and now the left one starts up..! Can't win.

Ended up running/walking only about 4K in about 25mins. And now I'll be hobbling on the left knee for the next couple of days as well.

Instead of the 5k, I went snowshoeing for an hour this morning and Xcountry skiing for a half hour yesterday...I'm a terrible skier...