July 11, 2005

Monday 050711

Run 5K

Post time to comments.


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CrossFit Canada - 6am Crew

Posted by lauren at July 11, 2005 7:19 PM

“You rolled yourselves into a ball in your genteel security, in routine, raising a modest rampart against the winds and tides and stars. Nobody grasped you by the shoulders while there was still time. Now the clay of which you were shaped has dried and hardened, and naught will you ever awaken the sleeping musician, the poet, the astronomer that possibly inhabited you in the beginning.”

-Antoine de Saint-Exupery

Comment #1 - Posted by: Matt G. at July 10, 2005 7:26 PM

i agree many disappear into routine but i also think theres always a glimmer of hope...of potential ready to be unleashed.

Comment #2 - Posted by: ediddy at July 10, 2005 7:45 PM

I agree E. I guess I should have added that...I think we here at CF have managed to avoid the hardening of the clay. Gotta try to avoid that trap in your life, you know?

Comment #3 - Posted by: Matt G. at July 10, 2005 7:47 PM

What the heck are you guys talking about?

Comment #4 - Posted by: kris at July 10, 2005 8:08 PM

we are talking about the St-Ex quote Matt posted. basically, routine is easy, and, even though we can be comfortable with easy, we become weak with easy. we never even approach our full potential with easy. we become dry and hardened clay that is no longer maleable. and this is what CrossFit is all about avoiding. hence, 'variation', 'intensity', and 'functionality'. none of these are easy but each is an effective means to truly elite fitness.

Comment #5 - Posted by: ediddy at July 10, 2005 8:43 PM

CF is so interesting!! Luvin It!!

Comment #6 - Posted by: Lucas at July 10, 2005 8:46 PM

Truly enlightening quote

whew a break from pull ups!

In the CF world these kind of days ARE rest days


Comment #7 - Posted by: Dana at July 10, 2005 8:53 PM

Awesome Matt G., I am gonna keep that in case I can ever use that in a paper for school!

Comment #8 - Posted by: Phillip at July 10, 2005 9:01 PM

That quote is going on my quote's list. Life is not rehersal!

Comment #9 - Posted by: Pappas at July 10, 2005 9:02 PM

Hey Crossfit Canada,
nice site you guys have up. I did some College in Toronto, loved it there. I'm rooting for that Joey guy, he's gonna be a CF Monster.

Comment #10 - Posted by: Joseph_B at July 10, 2005 9:14 PM

who do we email our pictures to if we want to have them posted with the WOD?

Comment #11 - Posted by: Vince at July 10, 2005 9:31 PM

As I read Matt's quote I'm listening to Live8 in the background and thinking about JT and his (and our) comrades. For me Crossfit has become much more than just a daily workout. Crossfit is a community of extraordinary individuals pushing & pulling each other to excellence. I'm wondering what Crossfit Nation can do to make a positive difference. In the Spirit of Open Sourcing I thought I'd share my thoughts & question with the community. Gotta get some!

Comment #12 - Posted by: Mike Halbfish at July 10, 2005 9:48 PM

Thanks Joseph!!

joey is a sweetheart.....we got 2000 hits this afternoon

Thanks for the post Coach.......Your brother for ever


Comment #13 - Posted by: Patty at July 10, 2005 10:09 PM

Good quote Matt. Off the subject, SIX AM!?!

That's like extra early in Canada.


Comment #14 - Posted by: Dan S. at July 11, 2005 1:54 AM

Wife run this one today, I'm a day behind. Hoping she might start trying the exercises, she's not keen on circuit style training, which she thinks a lot of this is, but hey, got her practising C&J yesterday and she said it got her legs!
Wife's time: 31:25 6mph setting.

Comment #15 - Posted by: Alasdair Kirby at July 11, 2005 2:54 AM

Mike, isn't it already happening? You said it yourself. Crossfit is a community of extraordinary individuals pushing and pulling each other to excellence. Humans are social creatures, and our condition is contagious. The support we give each other and the excellence created can only be spread. It's a fuel that gets burned in a million ways, often unnoticed, but potent nonetheless.

Comment #16 - Posted by: Tony B. at July 11, 2005 3:22 AM


Comment #17 - Posted by: Steve72 at July 11, 2005 3:39 AM

subbed 35 minutes on the bike

Comment #18 - Posted by: paulw at July 11, 2005 4:30 AM


The outlying remnants of hurricane Dennis are in Memphis this morning, so I did this one on the treadmill (10mph, 2%). I made it a run(3.2)-swim(1.5)-run(3.2), this was the time for the opening 5K. Core work and pullups afterwards.

Comment #19 - Posted by: Matt G. at July 11, 2005 4:55 AM

Hot and humid

5k 22:12

Michigan is too hot and humid in the summer.

Comment #20 - Posted by: Doug at July 11, 2005 5:01 AM

Didn't A de St-E say so long by flying his P-38 into a mountain (wait, wiki knows all and I nothing http://en.wikipedia.org/wiki/Antoine_de_Saint-Exupery)

Comment #21 - Posted by: Christian H. at July 11, 2005 5:41 AM

I just got done saying WOD and benchmark scores drop drastically at first and then we're shaving off seconds. I also have been struggling with 5k times. Best was 24:40 in January. Since then I've been at over 25:00. Today, a PR at 23:26. Pretty damn happy. And Eugene, I left the IPod at home, and it helped!

Comment #22 - Posted by: Larry L at July 11, 2005 5:52 AM

Great time on the 5km Matt G

Comment #23 - Posted by: DavidE at July 11, 2005 5:52 AM

C2 5K yesterday:
19:14 (0:26 off best)
worst piece in a while...

Will do Helen later today.

Comment #24 - Posted by: jdg at July 11, 2005 6:03 AM

I have been traveling a lot and got a bit off track with CF. I ran 3 miles yesterday in approx. 25:30. Today I am going to do Lynne.

Comment #25 - Posted by: Pamela at July 11, 2005 6:12 AM

I ran a 5K yesterday in my triathlon, and my training plan calls for a run tomorrow, so I'm sitting this one out.

Comment #26 - Posted by: Seb M at July 11, 2005 6:16 AM

5k run = 23:30

Comment #27 - Posted by: dennyy at July 11, 2005 6:20 AM

Hi all,
Workout as follows
Lisa Run (3.9K) 29:50 her best time.
Jon (I wanted a different exercise) Burpees (squat, push-up, squat jump) 15:00 (168 reps) Average HR ~157bpm
Rest... (perhaps)

Comment #28 - Posted by: Jonathan Jensen at July 11, 2005 6:43 AM

Lynne: 95# (not bw), modified pull ups


Comment #29 - Posted by: Pamela at July 11, 2005 6:45 AM

stationary bike 27:12 min
ave hr 142

Comment #30 - Posted by: Kevin Mitchell at July 11, 2005 6:57 AM

Very rough 5K at an easy pace. Left knee and right hip still not over friendly to running.


Comment #31 - Posted by: Ger at July 11, 2005 6:57 AM

~26 run-walk.

Wasn't feelin it today.

Comment #32 - Posted by: Neil Eldridge at July 11, 2005 7:11 AM

Hmm, I think I did better last time. 26:32

Comment #33 - Posted by: tedw at July 11, 2005 8:10 AM

These 3 day weekends are really putting me behind. On the brightside, I played 3 games of softball this weekend and did some pretty good sprinting in each.
CF has helped me go all out whenever I play a sport now. I may still suck, but at least I look good doing it!

Interesting way to begin the comments. At 42, I decided to begin CF becasue I was feeling the clay harden. I really wanted more "useful strength" and better all around fitness. This site has given me that, along with the comradarie of the community. My ideas of fitness are now focused to the point where I can share them with those I meet and coach.
Thanks to Coach and Lauren for a great program that attracts quality people.

Your mom goes to college!
Where the hell is my hoody?? Go CF Canuckville!

Comment #34 - Posted by: Ron N. at July 11, 2005 8:45 AM

Oh. Since I've been off for 3 days, I was choosing between the 5K and Helen for today.
Probably the 5K, but it's been a while since I made out with Helen.

Comment #35 - Posted by: Ron N. at July 11, 2005 8:47 AM

5k c2 19:29

Comment #36 - Posted by: hakim at July 11, 2005 9:04 AM

I want to add to Ryan's comments re. crossfit and kids. Have been doing crossfit since late January. I was already pretty fit, but even so crossfit gave me a huge jump up in stamina, energy, and focus that I really need to be a good mom to my kids. Lib

Comment #37 - Posted by: Libby at July 11, 2005 9:12 AM

If I sub a 5k row on the C2, what setting should I use? I've been using level 5 out of the 10 and I want to make sure that I am rowing at the same level setting as others. Thanks!

Just finishing up a midnight tour, will do this in about 7 hours when I get back up.

Comment #38 - Posted by: Ted Cam at July 11, 2005 9:20 AM

Tabata rows x 24 sets.....therefore 12mins of rowing sprints
MATT G.. you have an ecclectic library but very INSPIRATIONAL...were the previous TDR quotes from a compilation/anthology ???

Comment #39 - Posted by: dave k at July 11, 2005 9:21 AM

Wife did 2500 meters on the C2: 14:10

I tried a max pullups set: 30! Definited PR for me in palms away pull ups (thanx CrossFit).
Then max HSPU's: 11

Run 5K 21:28

Seeing my wife give her all on the row was very motivating for me. The kids still are not sure what to make of it.

Comment #40 - Posted by: Erik at July 11, 2005 9:30 AM

Dave...no anthology, I just read a lot.

Comment #41 - Posted by: Matt G. at July 11, 2005 9:35 AM

Trying to get ready to possibly getting certified in RKC in September. Instead did 40 nonstop snatches with 1.5pood KB each arm (bw=195), then using 2 1.5pood KB's:
5/1 renegade row/thrusters (butt to ankles)
Forgot t time myself. No rest at a frantic but controlled pace. Will run 5K tomorrow morning after BJJ class.

Comment #42 - Posted by: Ben E. at July 11, 2005 9:49 AM

22:54, slightly slower than last time, I think. I can't seem to find my old times in the comments from the last runs, even though I know I did them. I decided to do this first thing, before breakfast. It was ok, but I'm not much of a morning person.

Comment #43 - Posted by: Sam L at July 11, 2005 9:58 AM

Started with 15# cb mills done in 3 three minute rounds with a 1 minute break between rounds. Changed hands every 15 reps, counted only my weak hand numbers per three minute round: 39L, 42L, 40L. Slower than usual pace with left hand; I just couldn't find the groove and I had no pop out of the back position.

5K - 24:48

15# cb swipes done consecutively for 5 minutes with a 1 minute rest in shoulder park followed by another minute of swipes. 94 reps in five minutes; another 21 immediately coming out of shoulder park. Meaty area below thumbs sore and fatigued from today's clubbell training.

Comment #44 - Posted by: kelly moore at July 11, 2005 10:04 AM

Hot in the Uk but managed 21.43.Legs a bit heavy and it was a hilly crosscountry course in Sussex.

Comment #45 - Posted by: guy at July 11, 2005 10:19 AM

Don't know how far I went or how fast, but I think it was about 3.5-4 miles in about 30 minutes. Hilly fun! Then, did the last round of Lynne with my workout buddy who is a couple of days behind.

Comment #46 - Posted by: Chris Q. at July 11, 2005 10:25 AM

5 months ago I started a running program to train for a 5K. I ran that 5K on May 5th at 38:59 a personal best.

I have been running since then in an effort to improve my time. My personal best improved to 30:12.

I decided to start CF with my husband because I was getting bored with running. Saturday was my first workout. When I saw the 5K for today I was not that excited but my husband told me to push myself.

I am happy to report a new personal best of 27:11.

It's a good day!

Comment #47 - Posted by: Leanne at July 11, 2005 10:45 AM

Amazed by all the number,
Not so amazed by mine, 32:00 mins.

Comment #48 - Posted by: Stephen at July 11, 2005 10:54 AM

Congrats Leanne! Nice job.

Comment #49 - Posted by: Matt G. at July 11, 2005 10:58 AM

Well, I've shaved off almost 2:00 from last time, but it's still somewhat disappointing.


Comment #50 - Posted by: Kris at July 11, 2005 11:03 AM

~38 min
Outdoor track, 95°F. Slow and steady.

Comment #51 - Posted by: Alex McClung at July 11, 2005 11:05 AM


Comment #52 - Posted by: John Messano at July 11, 2005 11:11 AM

I ran 1 1/2 mile in ~15 mins, but I guess I dont have quite the toughness that Alex has (I live in Texas, and man that heat really kills me).

I did follow up with some sprints, I need to get that POSE dvd ... just following advice from their website make me feel 5x better when running.

Comment #53 - Posted by: Erik D at July 11, 2005 11:37 AM

Warmup 6 mile ride to work (nice and easy).
Relaxed for an hour and did some work.
Treadmill: 24:28 PR WOOT! That was very, very, challenging.

Comment #54 - Posted by: Christian H. at July 11, 2005 11:46 AM

Those Canadians are looking goooood!! :)

Comment #55 - Posted by: Jenika at July 11, 2005 11:58 AM

I used to be able to break the 20 min 5k pretty easily. My last two have been over 21 minutes. Instead of admitting that my aerobic fitness is not what it used to be I think I will use the excuse that I did this one immeditely following "Lynne" this morning.
My shoulders and arms felt like bricks for the first 2.5km. I should have checked my return time on the split because I am sure I was a whole lot faster on the way home.

Comment #56 - Posted by: bradw at July 11, 2005 12:03 PM

Cwazee Vancouver peeps! :> (Lovely pics)

Comment #57 - Posted by: Sonia Ng at July 11, 2005 12:15 PM

Measured 5K course
Little hilly, and pushing my two-year-old (about 40lbs of kid and stroller)

Comment #58 - Posted by: Krista at July 11, 2005 12:27 PM

i hope this doesnt seem pretentious but i think its a good addition to Matt's post and very CrossFit-esque:

“Do Not Go Gentle into That Good Night” by Dylan Thomas

Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.

Comment #59 - Posted by: ediddy at July 11, 2005 12:33 PM

22:23 on the treadmill (too hot outside...)

Comment #60 - Posted by: Steve(Can) at July 11, 2005 1:37 PM

I'll be at the track tomorrow with kid#2 for her tennis class. I'm running then as I have never done the 5k off the treadmill.
Helen today.

Comment #61 - Posted by: Ron N. at July 11, 2005 1:42 PM


I felt like crap today so I decided to go out a little easier and try to negative split.

1st 2.5K 10:51
2nd 2.5K 9:37

Which means that I would have almost kept up with Matt G. just for that 2.5K, and I am definitely not doing a swim and another run.

Comment #62 - Posted by: Ahmik at July 11, 2005 1:44 PM

Executed WoD as follows with body weight of 177lbs and bench press at 175lbs:
-R1: 5 reps BP /6 reps PU
-R2: 6/8
-R3: 6/11
-R4: 5/7
-R5: 6/10


- 5 sets of Deadlifts @ 95lbs, 115, 135, 155. 185.
- 5 sets of DB pull-overs @ 55lbs, 70, 85, 95, 100.
- HSPU practice
- military and med-ball sit-ups.

Comment #63 - Posted by: bparks55 at July 11, 2005 1:46 PM

Ah, come on Ahmik...it's easier than it sounds.

Comment #64 - Posted by: Matt G. at July 11, 2005 1:55 PM

Not sure on the distance. It was part sidewalk, parking lot and dirt trail (plenty of nice, varied terrain including some killer inclinations). I drove what I could after my run to see what the odometer would reveal and the road and parking lot portion stopped just shy of 2.5 miles. I figure it was easily another mile and and quarter on the trail back to the gym.

Total time was right around 35 minutes (left my stop watch at work and had to go on approximations from the gym clock).

Comment #65 - Posted by: Ronnie at July 11, 2005 2:14 PM

23:38-made the mistake of putting it off until lunch and added about 2 min due to heat and humidity...

Comment #66 - Posted by: dev at July 11, 2005 2:33 PM

new personal best - 29:14

Comment #67 - Posted by: Austin at July 11, 2005 2:49 PM

HR pushed over 206bpm during the last mile? Anyone know if that's bad for you?

Comment #68 - Posted by: Austin at July 11, 2005 2:50 PM

No 5k, rather a fast 11km hike through Gatineau Park with a swim in Meech Lake after. A great recovery day for me.


Comment #69 - Posted by: steven stackpole at July 11, 2005 3:10 PM

Ron we have hats

Shirts are coming in a few weeks

Hoodie is still a month or so away

What's your preference

Comment #70 - Posted by: Patty at July 11, 2005 3:15 PM


About 2 minutes slower than my PR. Silly me, I thought I could outsmart the Black Box. I have skipped the last 5 or 6 5k's to work on strength wod's instead. Today was payback time...there ain't no free lunch.

Comment #71 - Posted by: Will Hunter at July 11, 2005 3:20 PM

If my HR hit 206 it would probably be fatal. Then again my max hr according to those one size fits all gauges is 177 which is right about where I was during the last mile.

Comment #72 - Posted by: Christian H. at July 11, 2005 3:37 PM

Did 5.5km river loop again 30:46min or 5.5 min/km.
5km = 27.6km as average.
1min 05sec improvement on last time(2nd july 05)

Comment #73 - Posted by: Fi at July 11, 2005 3:41 PM

In order to keep track of your HR while running, did you have to invest in one of the new fandangled watches that monitors it for you?

Comment #74 - Posted by: Kris at July 11, 2005 3:49 PM

Row 5K

Comment #75 - Posted by: kyle a at July 11, 2005 4:32 PM

I might go for a hat or a shirt as the weather in So Cal is not hoodie friendly. Having looked at the website and seeing the hats and shirts, either is impressive and acceptable. I'm a XL or XXL in a shirt. I take it the hat is one size.
Surprise me.

BTW, PR'd Helen today!!

Comment #76 - Posted by: Ron N. at July 11, 2005 4:36 PM


-Didn't feel very strong this AM. Can't wait for the next time to redeem myself.

Comment #77 - Posted by: David B. at July 11, 2005 4:53 PM

CrossFit CA in the casa - way to go!

Comment #78 - Posted by: mstreet at July 11, 2005 5:03 PM

5K row, C2, level 10 in 19:29

Wife: 20 min elliptical (short on time)

Comment #79 - Posted by: Eric2 at July 11, 2005 5:04 PM

A week of resting, a week of backpacking, a week of trying to do 4 WODs, then a week+ of being sick (after that last 10K and now still sick) and staying up with a sick kid = much lost fitness. Bummer.

Wanted to see where I was. Instead of 5K, did:
25 box jumps
25 pullups
25 situps
25 OHS, 45 lbs.
25 DB swings, 50 lb.
25 sprints of a raquetball court
25 K2Es

about 16 minutes

Whoa, lost many months of progress. I hope it comes back soon. Sorry for the whine, where's that YBF?

Comment #80 - Posted by: Rene' at July 11, 2005 5:06 PM

Don't know how far it was, but time was 20:38. I need to get a set place I can run and track the distance...

Comment #81 - Posted by: Eric C. '07 at July 11, 2005 5:08 PM

2 miles on concrete 1.7 miles on treadmil.

Incline bench: 135#x10 155#x10 175#X5 185#x5 205#X3 225#x1.

tricep ext 3X5 70#, 75#, 80# DB's

Curls 95x5 105x5 115x5 135x5.

100 russiansx3 w/10# med ball.

50 back hypers, 25 back hypers w/50# barbell

Comment #82 - Posted by: Dave Ross at July 11, 2005 5:09 PM

Subbed Saturday's WOD for today since I ran 5 miles on Saturday.

4 Rounds:
Run 400m
2 Hand Swing (1 Pood) x 10
Pull Ups x 6

Windmill 2x5 l/r

Comment #83 - Posted by: Brian M. at July 11, 2005 5:33 PM

23.10 incorporating warm up. Maxed at 13.6 on the treadmill. Might be able to go a fraction faster, but not much. Was feeling a little unsteady after giving blood yesterday.

Comment #84 - Posted by: Matthew Townsend at July 11, 2005 5:33 PM

(bodyweight of 215 + muddy road)X out of shape= 5k time of 29:20 hot and humid Florida Summer

disappointing but I now have a starting time to work with now that I am back into it....

Comment #85 - Posted by: Michael Rounsville at July 11, 2005 6:02 PM

I think my body follows that same equation except the bodyweight is 250lbs. I start off way to fast and then take too long recovering during the first mile.


Comment #86 - Posted by: Adam B at July 11, 2005 6:11 PM

I don't have a measured 5k route from my house. The shortest route from my house that I have measured is ~6.4k (I figured out the distance using a topographical map so the distance is probably a little longer when you take hills into account).

I did this run in 30:06. Unless I frigged up the math this would equal about a 23:30 5k at the same pace.

Comment #87 - Posted by: DaNewf at July 11, 2005 6:24 PM

My breathing is getting better...the WOD took me under 25 minutes, I'll keep trucking

Comment #88 - Posted by: Rebeca B. at July 11, 2005 6:27 PM

Very hot today

Live Strong!

Comment #89 - Posted by: Hooger at July 11, 2005 6:32 PM

18:54 on the C2

My neighbor came over and asked me to turn down my music in the middle of the piece so I had to get up for a few seconds. It seems that some people just dont understand athletics no matter how nicely you ask...

Comment #90 - Posted by: Rajesh at July 11, 2005 6:33 PM


hot one

Comment #91 - Posted by: Ben B. at July 11, 2005 6:48 PM

Missed yesterdays WOD due to a California summer day at the beach and bar. So..

Ran 3 miles to the gym 21:45
did warmup 3x samson, situps, pushups, squats


Did "Helen" as follows on BP 170lbs and pu's:

postworkout situps

Ran 3 miles home 22:15

Comment #92 - Posted by: Christian at July 11, 2005 6:53 PM

I checked out crossfit HB this weekend. Mike and Carrol were genuinely nice and dedicated followers of crossfit, and in great shape.
I have nothing but good news to say about there facility and attitude toward followers of crossfit. I had a blast doing the WOD and running
in the HB wetlands. If you live in the neighborhood,
go check it out...

Comment #93 - Posted by: Christian at July 11, 2005 6:58 PM

Sorry, not Helen but "Lynn"

Comment #94 - Posted by: Christian at July 11, 2005 7:00 PM

Uh-oh, someone forgot the "e".

Comment #95 - Posted by: Matt G. at July 11, 2005 7:23 PM

Thanks streets

You up this weekend TO give us some of your Jungle Love??

Do some canadian style beaver lifting??


Comment #96 - Posted by: Patty at July 11, 2005 7:30 PM


Ran with my lovely bride today; she let me loose at about 1.7 miles and I was only able to salvage that time. Great running with her though.

Comment #97 - Posted by: Steve HB at July 11, 2005 7:45 PM

ran 4.2 yesterday in 34:44 so...

cfwu x3 (10 pullups/dips per)

DL: 5x135/3x185/1x205 then 15x1x225 in ~8min...DLs are definitely a weakness for me.

then later i swam 1850yds in ~28min w/ fins and in my gym shorts since i forgot my drag suit. wouldve gone longer, but the pool closed.

Comment #98 - Posted by: ediddy at July 11, 2005 7:48 PM

4.2 miles

Comment #99 - Posted by: ediddy at July 11, 2005 7:50 PM

Missed Lynne yesterday so did her first:
3/20 +2 PR on the pull
4/15 +1 PR on the BP
An overall good outting with some good PR's.

Finished off with the 5k run.
Time 25:35
A terrible outting. Had to drag my ass the and fight cramps the whole time.

Comment #100 - Posted by: Troy Archie at July 11, 2005 7:58 PM

mile 1 6:01
mile 2 6:30
mile 3 6:15
160 meters 37 seconds
-second mile was crap-all mental

Comment #101 - Posted by: dan santini at July 11, 2005 8:02 PM

22 min


Comment #102 - Posted by: Maximus at July 11, 2005 8:04 PM

Walked a mile
Ran a mile(10:00)
Walked a mile

Burgener Warmup
OHS practice
Wrestlers Bridge
Front Squats

Comment #103 - Posted by: Rob M. at July 11, 2005 8:07 PM

18:36 Its ok, im young and a runner so this wasnt near my best

Comment #104 - Posted by: MikeD at July 11, 2005 8:40 PM

Rowed 5k on the C2 = 20:42.3 (12.3 secs off by best)

Comment #105 - Posted by: Ted Cam at July 11, 2005 8:47 PM

Had the class do Connors Birthday Workout today:
Big Dogs
Run 1400M
14 HandStand Push Ups
28 Pullups
42 Pushups
56 squats
14 Burpees

Comment #106 - Posted by: Jeff at July 11, 2005 9:41 PM


Comment #107 - Posted by: Adam H. at July 11, 2005 9:47 PM

did yesterdays and today's back to back, subbed swiss ball pushups for bw bench:
Pull Push
25 35
15 30
11 25
10 25
15 25
Ran for 29 minutes, 12 of which were stairs.

Comment #108 - Posted by: matt halperin at July 11, 2005 10:00 PM


Comment #109 - Posted by: nisei at July 11, 2005 11:31 PM

Still no running for my slow to heal foot.

Did Fran instead,


Had to break on the first set of pull ups because I was breathing too hard. Second set of thrusters was broken into sets of 5, and so were the pull ups. The last set of thrusters were un broken but the pull ups were broken at 5.

5:36 back on April 23rd, so I was able to drop a few seconds. Today's workout had the handicap of being at the end of another long M.A. workout.

Comment #110 - Posted by: J Jones at July 11, 2005 11:35 PM

Ah, poop. I misrepresented the big dog on BX forum. I only listed 14 pullups.

I did the pack workout version:

Run 800M
14 Shoulder Presses (25#)
14 Pullups
42 Pushups
56 squats
Run 600M

erm was the pack supposed to do 28 pull ups? I'm such a dork. I miss when you used to type it up, Jeff. :)

Comment #111 - Posted by: laurar at July 11, 2005 11:36 PM

First time in along time. No shin splints after this run.
I ran in BDU's this time, I think the boots helped.

Comment #112 - Posted by: Dave Ross at July 12, 2005 12:20 AM

Hot and sticky in UK, fan on treadmill did nothing to improve sticky heat in garage...

Class later tonight.

Comment #113 - Posted by: Alasdair Kirby at July 12, 2005 2:27 AM

23:40 on the T-mill. Five rounds of box jumps, glute-ham situps (floor touch each rep) and back-extensions after.


Comment #114 - Posted by: Dan S. at July 12, 2005 2:50 AM

Ted Cam:

For what its worth, level 3-5 on the C2 is most comparable to the effort required on the water.

Comment #115 - Posted by: Sandy S at July 12, 2005 2:51 AM

5k Row level 10

Will try tabata sets next time
My favourite quote:

"Attitude not aptitude determines your altitude"

Comment #116 - Posted by: James D at July 12, 2005 3:28 AM

5k row: 19:25.1

I think thats a personal best (at least as far back as i can remember) and i attribute it to Crossfit. Strengthed my back, improved my lactic acid threshold and my endurance. wicked

Comment #117 - Posted by: Sandy S at July 12, 2005 3:31 AM

26 :02 ,1:30 off my best.

Comment #118 - Posted by: Brandt at July 12, 2005 4:16 AM


Did this straight after Lynne, still playing catch-up...

Comment #119 - Posted by: karl at July 12, 2005 6:22 AM

24:20 (PR). Got the GPS out and tried to do splits, etc., but I messed the settings up. Next time.

Comment #120 - Posted by: StephenT at July 12, 2005 8:07 AM

I have been running the same route for awhile and it has been taking me about 25 mins. I thought that was kinda slow so I bought a pedometer.

I ran It and realized it is 4.1 miles/6.98k. Time was 25:04. I feel alot better knowing the I am running a 6:15 mph pace versus an 8:20 mph.

Comment #121 - Posted by: T.Rain at July 12, 2005 8:32 AM

Day Late. Traveling from right to left coast.

CF Warmups subbed in KB Good Morings, Pushups and KB swings (1.5 & 1 Pood)


Comment #122 - Posted by: Chrispy at July 12, 2005 11:24 AM


Comment #123 - Posted by: turkish at July 12, 2005 5:01 PM

23:29 road course with hills
1 7:00
2 9:00
3 7:29
Did Lynne earlier today


Comment #124 - Posted by: Jeremy at July 12, 2005 5:15 PM

Did this on Tuesday because I was in the office til eleven on Monday night (I hate earnings season)

23:11, PR by about 30 sec. (I still hate running)

Warmed up with full CFWU including triplet of clapping pullups, chest-hitting-bar pullups, and behind-the-neck pullups. (I love pullups)

Comment #125 - Posted by: TK at July 12, 2005 5:31 PM


This was my first 5k in about 20 years. I had knee problems by the time I reached college, and did not run for a long time. Then I started studying Karate, and the regular streching and exercise got the muscles around my knees in shape so that I could start running short distances again. I have been fine with the 400m and 800m runs that have come along with CF since I started last year. Over the 4th of July finally I found a nice soft trail that inspired me to buy a good pair of running shoes and try a 5k. I wore braces on both knees, streched out real good, and to my utter amazement broke a half hour by a good minute and half! In the 12 hours since, I have had no rebellion from my knees. If I can still walk in the morning, this will have been an increadible personal milestone.

Comment #126 - Posted by: Wilkie Mon at July 12, 2005 5:47 PM

Less than 5K, about 20 minutes of running.

Comment #127 - Posted by: MikeY at July 12, 2005 5:56 PM

Did it this morning. 36:06- and the first 12:30 were at an unbroken 10mph pace. Felt great!

Comment #128 - Posted by: Ana Crespo at July 12, 2005 7:16 PM

Could measure distance, so I just ran pretty hard for 25 minutes. Got to use my new iPod Mini, it was great.

Comment #129 - Posted by: Phil Feairheller at July 12, 2005 7:57 PM

Dan S,

I believe the "retarded" (tsk, so un-pc) movement you are refering to is the "Good Morning"


Comment #130 - Posted by: Maximus at July 12, 2005 8:00 PM

5K - 24:18'

Felt pretty drained today.

Comment #131 - Posted by: Scott H at July 12, 2005 9:10 PM

5K outdoors on pavement.

Comment #132 - Posted by: pnw at July 12, 2005 10:21 PM

5 second improvement

Comment #133 - Posted by: Jerry Hill at July 13, 2005 5:27 AM


Comment #134 - Posted by: Chris Forbis at July 13, 2005 11:44 AM

20:07, indoors on the treadmill. Previous time the same way was 20:33, so this may be a PR. Now to get out on the road and get *that* time down (from 22:45).

SF, etc.,
Andy M

Comment #135 - Posted by: madsox at July 13, 2005 12:24 PM

28:13. bit better than 6/24 time of 28:25.

Comment #136 - Posted by: kevin o at July 13, 2005 5:40 PM

still a couple of days behind....

a little more than 5k, outside, on the boardwalk


Comment #137 - Posted by: Murph at July 14, 2005 2:39 PM

41:06 (C)

Comment #138 - Posted by: RED at July 15, 2005 10:39 PM

AVG UP 3:35 DOWN 5:00

Comment #139 - Posted by: RED at July 17, 2005 9:58 AM

Not an excuse but...our 5k course is off-road, heavily wooded deer trails with a 200m change in elevation down/up/down/up

Mike (dad) - 33:24
Vincent (son) - 31:28

our dog started and finished with me (mike) but with all the back and forth and off trail action he probably did 10k.

Comment #140 - Posted by: Mike and Vince at July 20, 2005 8:30 AM
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