I guess today we are going to be paying for our sins!

I think we can quite literally say that "the only easy day was yesterday".

Just wanted to offer up a note of thanks (holidays always make me reflective) to Coach, Lauren and the CF staff and CF Gods...you all rock! I believe I've been around for just over a year now, and the inclusion of CF into my program has benefitted me greatly in many ways. Thank you for everything y'all do...seriously. You are all amazing.

And nice call (on the WOD) Ross G.

50:20

my best time ever

I was going well at 6k (on 42 min pace) when my knee suddenly packed in. I decided to walk (hobble), very painfully, but was determined to finish (and in under an hour).

58:48 in the end.

Can't even walk anymore now! Hope tomorrow is arms only!

I will subbing the Concept II for this one. I tweaked my hamstring yesterday and it is very tender.

36:28.24 on a fairly flat road course. Good morning to run here...cool and dry.

last time was 56:13

This time 53:25 new PR.

Decided to do a fartlek with this one. Not too much contrast; 5:00 pace for the sprints, 7:00 for the rests. Total time was 40:00.

Nice time Matt G.

Happy Easter to all!

I'll run the Cooper River Bridge Run with my family next Sat in Charleston,SC,,, along with about 40,000 others
Ditto on the Speed Merchant Like time Matt G... or should that be Gee Matt!!!

swam 45 minutes of butterfly drills. Trying to work through yesterday's NYC session (by the way, who "warms up" with Tabata squats?).

Thanks for the compliments guys...I'd consider trading some of the speed for another 15lbs. of muscle and improved numbers in the squat, DL and bench press though. Any takers?

Ah, if only it were that easy.

I did 5k. 26:25. I am improving in about 10 second increments on running. I guess it's better than regressing.
-Brandt

Not enough time to do the 10K before work. Did 85# Grace instead: 4:14. My hat's off to Nicole, Annie, Eva and Chemgirl - you kicked my butt!

5x6 10# TSC pullups with top and bottom pauses
5x8 65# OH squats
5x10 double 15# cb swipes

Chest and shoulders screaming from all those bench presses...

Matt G., I'd give you some if I had any. Afraid I'm even worse off than you are as far as muscle.

starting crossfit program today. what a day to start, seeing how I am not a long distance kind of guy AND it is thunderstorming here (off and on). Well, we'll see how it goes.

First off, Happy Easter all. 5 miles, 48 min, had to use a treadmill because I'm at work and have Easter dinner when I get out. No way I'll do anything useful after dinner. Man I hate treadmills.
-Jeremy

happy easter to everyone doing cf..Enjoy the holidays..

Got the run out of the way early this morning, 58:30 sec on the treadmill @ work(had to play some mind games to get through the middle 20 mins.). I've been following CF for a couple weeks now(doing as close to Rx as I can). I'm just glad that run is behind me, now that its done i'm feeling pumped!
-Kevin (CAN)

47:00.35 exactly for cross country 10km with 9kg ruck.

Big welcome to my girlfriend Rachel who joined me for both an olympic lift day yesterday (her first ever) and the wod today (yet another first). She did very well and look out for her posts!

Happy Easter!!

Ran 5 miles yesterday in about 40:20, so decided to do Angie today... 19:22 (PR)

Happy Easter all!

Just joined crossfit after seeing my fella Karl enjoy his training so much. He's really got me into it, but having to take things slow as I'm on the recovery from having glandular fever!
Still, went with him on the run today - did about 3.5 miles....pleased with it and feeling good!

59:47:06
My 3rd run this year, my first run over 3 miles since the army in the early 90's. I was amazed to get in under an hour. Cold and foggy today. Amazing how doing one day's WOD makes you forget the pain and suffering you were feeling from the previous one. This morning my shoulder was achy from benching on Friday, but after this run all I can feel are my legs. Looking forward to tomorrow.

today i have been sober 1 year,this run was fitting since i set a new pr at 58:20,just wanted to say thanks to crossfit for allowing me to be a part of this lifestyle...my thanks to all and keep up the good work

Double congrats to you Robert B. Nice work, keep it up.

52:58. Slightly slower than last time. I went out at too slow of a pace and adjusted just a bit too late to better my time. I know I can do better than this!

57:20
Ran 10K on Treadmill.

Great time Matt G!! I think almost everyone would like to improve their BP, Squat and DL. Just human nature. Of course, I would like to improve my speed, C&J, powerlifts, push ups, pull ups and HSPUs. (If I could do them :-)

53:25, this one hurt...everyone of the runs hurt!

50:10, first 10k I've had a stopwatch with me

ran for about 40 min on the beach--no idea how many miles.

Skate Ski 18+K with 840 feet elevation gain for time of 1:19.17
9 minutes slower than last time I did it but conditions were soft (i.e SLOW) and I had a headwind so I'm pretty happy with this number. Used my new Polar S625X heart rate/speed and distance monitor and it calculated an average heart rate of 169!

52:10 on the treadmill. Just started the crossfit program and I am suprised at how good of a workout the warm up is!!! I am supplementing crossfit with a variety of other activities. Two workouts a day...

Rowed 10K

Time: 42:30

Beat my last record by one minute. I will just keep chipping away at it. Want to get into the thirty's

Was able to make it through 5k on the Concept II before the hamstring started really feeling aggravated. Been icing on and off since. Time was a pedestrian 22:11.

First Crossfit Post - 10K hill run

54:54

Skipped the 10k today. With the nice weather finally arriving will be getting lots of cycling in which will more than make up for the running. Instead, did this.
Crossfit warm-up x2, with 20 pull-ups

Bodyweight bench, 260 x 10

Push press, 3-3-2-2-2-1-1-1-1-1-1
up to 215, which added 20lbs to my personal best, plus much more volume.

Then did "jonesworthy", 24:53, a PB by 1:20

Then did farmers walk with 2 100lb dumbells, 1 min, unbroken

Steveo

Off to Whistler/Blackcomb for a week of snow and beer based heaven. Take care everybody. I look forward to seeing some crazy scores when I return.

-D.

1:38:23

As pitiful as that time is, I'm pleased. This is the first time I've ever made a full 10K, and my first run when I started CrossFit was 5K in about 55 minutes. So this is definite improvement, and now I know I can do it.

1:20 minutes. My goal was to only be twice Matt's time, but I missed by a good ten minutes. C'est la vie.

1:43:04

Skied both yesterday and today. Legs are "done". Finished by performing "shovel thrusters" to get the super wet & heavy snow off the back deck. (Squat deep, scoop snow, fling all the way overhead and over the fence...)

17 miles yesterday: 1:56 - PR for this distance

A big thumbs up Robert B!
I didn't have the time to figure out an outdoor 10K course plus it's finally a sunny beatiful day here in downtown Chicago ..so I did a 'smell the roses' 1hour run at a relaxed quick pace right along the Lake Michigan beaches... enjoying the scenery...(we don't get to do that much in Crossfit!).

Instead of a 10k, I jumped rope for 30 minutes. If I run much more than a mile or my knee starts griping.

Great time, Matt G.!!

55:00. I ran for 55 minutes but I have no idea what the distance was. Usually I am pretty slow, so it was probably pretty close to 10k.

Hard Run but it was a nice day out.
10k @ 62min + 20mile bike

did a 5k/a little too much partying last night, i believe a 10k would have introduced me to pukie
as the 5k was bad enough.
21:13

dan santini

61:21
Slow, but this was the first time I have felt good running in a long time. In all honesty, I didn't think I would be able to run a full 10K. I thought it would be painful, but I felt good.

Oh, way to go Matt G. great time!

did a 5K at dusk w/ ~20mph wind. didnt time it, but judging by my music, i think it was a little under 24min. got a little candy burp/puke there at the end, too. time to get back in the Zone...this holiday weekend has shown me that not being in the Zone sucks.

Just finished! 10K on Seattle's Burke-Gilman trail...

51:26...works out to an 8:14 pace...not too bad for a post-Easter feast dash.

12k Trail run - 1:01:54

Tim

Did a 5k
35:05

PR by 7 min!

Did my occasional long slow distance day.

Did stairs, 12 sets of 36 stories each (approx 440 feet elevation gain) in mountain/ice boots.

Double steps the entire way.
HR 160-175
Ave time ~9minutes set.
Rested only on the elevator ride down.

working today.. so no run
snatch and ohs practice. snatch to 125# done as power, full squat and hang.
did suitcase DL's with 150# x 15 3 sets too

Used today to scout the 4km course for an upcoming fun run.

1st lap 4km in 19:00
2nd lap 4km in 22:00

Also did about 6km of trail running around Sydney Harbour yesterday, now off to Jiu Jitsu

59.46 on treadmill
I've been doing crossfit for about 3 weeks now, if the 10K had been in the fist week I probably wouldn't have done it, first time I've done a 10K, just happy to finish under an hour, and not collapse after.

Lincon Park Run-From Home ,two stairs, no beach- Dist> unk. Time: 59:57.87

51:19

45:33 on a treadmill.

Did this Monday instead of that day's WOD.

I am no where near ready for a 10 K but did increase to 2.5 miles today. I should be ready for a 5 K next week. I had not run in years up to starting crossfit a few week back. 2.5 took me 30 mins, Not very fast but at 230 lbs distance is not my strength.

x

10K 50:45
Ran inside on a treadmill W/ T.rain

49:09. PR by 2:30!

Did this on Saturday as a training run for my upcoming marathon. Got a number and everything. Fun!

"ran" the worst 10k i've ever had last night.
about 63 min, 10 min worse than last time.
felt really awful from 5k on - too few calories throughout the day.

49:00 Had to stop several times for cramps and a side stitch. Still ran it faster than my last 10K by about 5 minutes.

ok.....let me say, yes i know, this is S.A.D.
Situation Abnormally Deficient

6.1 miles = 10k in 75 minutes.
goal = 4 miles in 27 minutes.

long way to go.

49 minutes on the treadmill with incline set at 1.0

J-
No workout

S-
7 miles

42:16 over a very hilly x-country course, and in the pouring rain. I was glad to finish thie WOD!

C2 10K
TOTAL TIME=40:36 (worst time by 0:26!)
Previous and best time=39:15

Chest congestion continues today (1.5 weeks) and clearly diminished performance although ave HR was in normal range (161b/m). Seeing the M.D. tomorrow...

39:40

Ran a 5K
25:28