It's sad when even dogs have a better work out room than me or for that matter have a room.

How bout 5k row immediately followed by 5k run? Would that compromise any of the WOD's objectives?

Cycling as a sub?
How long?

40:59 for 5.8 miles.

It was cold.

Dawn patrol...
Run 10K = 38:11.07

Good to be back. Yesterday's WOD looks like fun, going to do it later this afternoon.

Matt you are an animal!!

56:07 - urban route, not too busy.

3 mins faster than last time.

First time for me ever to run 10k so once again thank you Coach and CrossFit.

56:13

Did this run using the Pose style running. I think it really helped me it was the first time my knee didn't give me that much trouble. only when I lost focus did it twinge any.

No 10k for me today. Ever since the last 10k, my knee has not been good for running. I can short distances like yesterday's 400m, but I can still feel some pain in my knee after. Nothing limiting, but still there, so I am afraid to push the 10Ks right now.

3 sets Bench press 10x175
4 sets OHS 5x45,5x95,5x135,5x135
3 set one-arm barbell snatch 5(each arm)x65,5x65,5x75

Good workout for me this morning.

yesterday arrrrrrrgh! awesome

Run-10km

54:59

Legs felt really heavy after yesterdays w.o.d

Row 10k

46:06

Which one is Marlin?

Ran 3 miles in 2 inches of snow and slush. 26:57
Calves were really talking. Very disappointed in time though.

Past two WOD's, came close to paging Dr. Pukie both days.

C2 Rower, 10K, 40:09

ACM

good run this morning, the whole Platton got in on this CF workout did 5.5 mile fartlek in 50:00 (only ran fartlek for the first 3 miles though) followed by 3X10 pull-ups and dips(just me). Gotta love it when my CF workout first with the platoon PT plan.
LT. T

Knee can't handle 10k run at the moment so did 'Helen' instead subbing 1.5 mins skipping for runs. Time=11:55

Rowed 10K C2

39:57

Out in 19:02. Back in 20:55

Tim

Ran 10k in 42:46 on a treadmill (14.6 kph). I dreaded the boredom until I started looking at it as just another obstacle to be overcome.

Rowed 10K on C2: 44:09 (PR). 1:23 beter than last time!

How far is 10K in miles???

Dreamt of rowing a 10k but got as far as a 5k in 22:41. Beat last 5k by more than a minute. Since I completed half of the WOD I finished with 30 situps, 25 DB swings and 20 push-ups. Just for fun.

Scott, its 6.2 miles. Enjoy.

65:00 at marathon pace. I think I ran about 7 miles. Nice run from Venice to the beach, then down to the Santa Monica pier and back. It started raining pretty good while I was out, though! Beautiful!

10k on the CII:

Total Time = 44:43
(row time = 39:52 but I got up every click to stretch by increasingly aching butt and move the machine back into position. Anyone else have these problems?)

Chris

GTG w/pullups 30 reps

WOD for PHIL and treetrunks:

+/- 10K run (don't know exact mileage)

Time: 56:40

Nice job Larry!!
I'll have to see if I can do the same tomorrow as I'm a day behind. Good way to ruin a perfectly good Saturday!
Tonight will be spent with yesterday's battle with Fran's bigger, uglier sister!

/Six Million Dollar Man Theme/
Welcome back from the lab, Matt G. Hope the upgrades to your systems have no bugs! Tell Steve Austin we said Hi!
/end Six Million Dollar Man Theme/

48:56 - C2 rower - I can't seem to remember how to row anymore...

Rested 2 min:

5x10/10 10# mills no rest between efforts - right side very easy; left side doing all kinds of antics, although it became more controlled the final attempt. Mending left hand can feel those.

5 minute 26# kb snatch test - 117 reps, 50 of those with left hand. Spending too much time "resting" at the top; need to pick up the pace.

Ran 10K in 44.46 and then finished with some weighted dips. Got up to 100# for three, but failed at 115#

I'll probably do some grip work this evening.

RLTW

HQ today for Split Jerk work. Form, Technique, and emphasing knowing when to finish the lift or drop the weight were both important. Getting under the bar quickly was also emphasised by Tony B. Worked from 1 to 5 reps per set. Heavier weights were primarily singles.

45, 65, 95, 115, 135, 155, 185--missed twice, and got it the third time, although form started to slip.

Worked on upside-down rope climbing and parallel bar hand walks to finish. FGB tomorrow.

Scott S.-

Use a conversion website like this one to convert to miles, etc.:

http://www.sciencemadesimple.com/conversions.html

Hiked 8.2 miles today with our battalion with around 50 lbs of gear. yut! -TJ

47:00
Great day for a 10K to show up. Interval runs were on my schedule for today anyway. I hit the 6.2mi mark at 47:00, this was a mix of 6min/mi pace with easy running.

rowed - 45:59

YEAH!

well i made it 6.4 kilometers, my knee started to hurt too bad to continue.

did it in 31:54

Odomoter on Rower was busted. Treadmills all taken.

Rowed for 10 minutes
Elliptical for 15 minutes
Heavy Bag for 10 minutes

rowed 5k@ 21:57
ran 5k@ 30:22
Total= 52:19

row felt great ..very close to breaking 4:00 on final 1000
run was convoluted! Could NOT find an aerobic groove...uncomfortable (very tight back etc..) all the way

Did Wednesday's WOD

225x3
245x2
255x2
255x2
275x1
275x1
295x1
300x1
300x1

Combined it with 20 box jumps after each set, completely smoked!

10K row at gradients 8-9 @ 49.xx minutes (~1 minute rest required at 2998 metres, then completion).

Ran 10k-hit the wall at about 6 miles due to yesterdays wod and late night hockey with no subs for 3 15 min periods. legs are cooked.

finally got a set of power rings and played on them yesterday. did 5 rounds of 10 dips 10 pull-ups. those things are awesome. since it is snowing here, pretty heavily, and the fact i've got a killer headache and nose burn from some chemical in Chem lab ,that i now know your not supose to handle without a mask, might have to come up with a different focus workout.

Eric 2...I'd doublecheck your math/KPH setting:

"Ran 10k in 42:46 on a treadmill (14.6 kph)."

14.6 KPH = 9.07 MPH

10K = 6.2 miles

6.2 x 9.07 = 56:23

53minutes

Row 10k C2 41:30

38:34 10K row, C2

Gonna play floor hockey instead. Have fun runnin'

b

Friday 050128 Run or Row 10 K
Post time to comments.

On the road today through Feb 8.
Used a Cardio-Glide Plus at the Outlaw's house as sub for row:
50 minutes including 6-minute warmup, shift between push and pull every minute, raise effort level 1 through 9 every 4-minute cycle, then back down via levels 7,5 & 3.

Distance Meter apparently reads strokes: 2448 total
Calories Meter, for what it's worth: 310

Dave,

Using your conversion,

6.2 mi / 9.07 mph = 0.68357 hours

0.68357 hours x 60 minutes/hour = 41.01 min

The difference between 42:46 and 41 min is due to treadmill coast-up time and a misstep on the treadmill (very embarrassing, and very nearly painful).

C2 10K
39:15 ave 25s/m (3sec better than last and best time)
I was shooting for under 39min today...1st 2k in 1:56.3, last 2k in 1:57.2 lost the pace b/w the 4 and 6K point.

Todd H, great time!

Rowed C2

10K in 43:20

Rowing is great ; )

I am all out of order. Catching up on Wednesday's today:

Warmup: 3 rounds; samson, OHS w/ thick pipe, situps, pushups, pullups, dips, handstand drills.

Deadlifts:
10x 3x 220lb
(the bar only fits 220, then I have to start hanging weight from chains)

Cooled down with 15x 70lb OHS and some static stretching.

I can't believe I did it but I did. I managed to work through gut wrenching stiches, bloatedness, gas and sore knees.

Time: 59:00

I'm hoping this was a wall that needed to be broken for myself.

yeah, Dave, you did some bad math there...if you want to get the time of run knowing the distance and the speed, you have to divide the distance by the speed. the algebra...

D = distance
T = time
V = velocity

knowing V = D/T, multiply both sides of the equation by T to get V x T = D and then divide both sides by V to get T alone, T = D/V). so, time = 6.2mi/9.07mph = .6836 hours = ~41 minutes...a nice time.

also, its interesting to note the low number of posts on this distance/endurance day considering ZEB's post on T-nation that we are a bunch of marathoners who run to the point of nausea. im included in the group of non-posters (sick) but its still interesting to note the obvious evidence against ZEB. of course, anyone who actually follows the WOD would realize his bs but this specific point just stuck out to me.

It was warm -10 but my legs didn't have the strength. The only good thing is there is room for improvement - losts of it!
1hr 25 mins

row 10K

41:05

Mike Donnelly

Didn't feel like running at all today.

5 rounds:
Back squat 135 8 reps
Bench press 155 8 reps
then
Row 1000 m (4:12)

whoa; thought rowing would be easier...next time I'll be running.

Seriously considered quiting at 5000 meters as my gluteous maximus were on fire and I was very low on energy.

Very happy to have finished it out though, despite my very weak time of 56 minutes.

ugh.

4:50 decide to go to the gym and row 10K instead of get in rainy day traffic.

5:00-5:10 procrastinate by talking to Aja (friend) and showing off my ONE pullup.

5:11 let Aja convince me I could do 10k on the treadmill

5:12-5:35 futz with treadmill, set to manual, run at various speeds to work up to 6mph. Run at 6mph until treadmill stops at 20 minutes even though I set it to go for 60 minutes.

Get off treadmill, sop up sweat with shirt, let Aja convince me I could do the rest of the run in another 25 minutes.

5:40 get back on treadmill, look enviously at the C2 next to me, set tm to 5k run, almost fall over when the tm wants me to run the 5k at 8mph. Lower the speed to 6.5mph. Run for 10 minutes.

5:50 stop treadmill and decide I will do this on the rower next time.

time: unknown
distance: unknown
pukie: on my tail

Thursday's WOD

23:03

This one hurt.

Doing the 10k tomorrow along with a swim. Distance is TBD.

Laura,

It sounds like that video posted in the forum :)

Bwahaha! True, Michael! Maybe I should change my avatar. ;)

10K in 39:05. New to crossfit, does everyone just do the WOD and thats it for phys all day or is the WOD a test and a normal training session completed as well? Just thought Id ask.

Eric 2

My appologies dude...I'm an idiot!!

Dave

Ran the first 5k in 24:12 (slightly faster than Jan 7th) and completed the 10k in 51:18. I definitely intend to break the 50 minute mark next time.

Matt P - I think most people here use the WOD as the core of their daily training, plus warmup work and skills/extra training on either side. On the other hand, there are plenty of people who do a whole lot more. Most people do the WOD not because its a test, but because its usually pretty testing.

Did 11 k on the treadmill at work. Broken badly at 4 k for an MVA, got back on it 2hrs. later. Finished with another 7k. Dont have a clue what my time was, and not sure if running on a treadmill is an accurate reflection in comparison to road running. I'm hoping I was around the 60 min. mark. Next time will be doing 10k row.
Steveo

Did yesterday's WOD today then went for an hour's bike ride. At a guess I covered about 15 miles.

52:16 for 6.1 miles (Central Park Loop). This is nearly a 2 min. improvement for me! Pre-CF, I would do the loop in 54 mins.

Run - 5k 27min

Airdyne 2.5 mi time?

Row 1000 meters 4:30

Still haven't gottne around to the 10K. Many painful memories still haunt from last run/row experience. I did vow to run the next one, but vows are a funny thing. Marriage vow; sacred. Vow to run a 10K; flexible!
Laura,
Add to list; Call Aja, find out what time she's going to gym. Go 1 hr earlier than Aja!

hah! Ron, she WORKS there. I'm screwed. ;) She is actually a part time crossfitter. She calls me up to see if I want to do the WOD with her every once in a while.

We used to play raquetball together, now we do wallball!

23:11' - 5k instead.
Hate to cut it short, but I had several reasons- testing my knee (it bothered me a bit after the last 10k), saving myself for a planned 7 mi. hike in steep terrain first thing in the am, and lack of light to run the full 10k. I was able to shave a full minute off my last 5k time, though.

Decided to do the 10K on a really hilly route for extra fun. Took just over an hour (1:00:40).

I could be nitpicking, but what's a crossfitter doing with a Smith machine in his gym?

10 mile ride up May canyon

10k run with the wife. didn't time it.
ran a few 200m splits at the end to loosen up.

first time running a 10k in 7 years or so. did it along west cliff in Santa Cruz. Beautiful day for a run. Finished in 51:50. 5k time was ~24:00.

was spent at the end, but after a few minutes of rest I felt ready to go again. crazy.

6 miles, 54 min.

ran to the ocean and back through Golden Gate Park pushing the 14 month old in her jogging stroller.
some left knee issues again, sort of medial front, and then ITB discomfort again at about mile 5.
(sorry for the details; posting this so I can maybe look back over my 10Ks later and figure out how much running I have to do to get rid of this ITB thing)

Beautiful day in San Francisco

3 days behind.

10K row in 44:40.

1st ever 10k row. Wow. Stopped every 2 km for a swig o' water. Broke a major psychological barrier today with this WOD. Thanks Coach.

rowed 5K 22:40
ran on treadmill 5K 25:30

10K row

J-none(lazy)
S-48 min

Did this workout finally on 2/1. Time was 41:38.

Banged out 3 miles in 28:03

Furthest I have run in many years.

did on 2/3. 5k row at 22:33 and 5k run 31:48 for total 54:21.