Where's the link to the last 5k run we did? :)

I was going to take another rest day...because I worked my butt off working on our house this weekend...but heck...haven't run a 5K in a while....

This looks like it, Matthew:

050826 = http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=889

Yep, had a feeling this was coming.

Will enjoy it tomorrow

Question about nutrition: I like to do the WOD in the morning before breakfast. Is it an issue to do it with a completely empty stomach, in terms of training efficiency? At least it helps keeping our friend Puckie at bay...

Thanks for the work you're doing.
JefM

jefm
you should have no problems working out on an empty stomach.

I think it has somewhat of an effect on me, because im not as well hydrated when i wake up compared to when i go workout after work.

Thanks for the WAKE-UP !!

Hi all,
Workout as follows
Lisa Walk, brisk, 2.1 miles (still infirmed she is).
Jon Run 2.1 miles. Duration 15:25 then 4:00 transition (chores) to {ring push-upx15 and upright row clean 25kilosx15}x5 . Duration 6:30.
Until tomorrow...

Saving this one for the weekend when I can run outside - can't stand distance running on a treadmill! Did Saturday's WOD instead.

Row 5K...27:17

On the road...
30 minutes on elliptical machine at local fitness center near hotel.

19:50, but I forgot a lap. About 4k.

w/u: treadmill walk/run, start walking 2.5, increase .5 mph every 30 seconds until 6.5, light stretch
wod: 22:29, improved by one minute! different tactic this time, started off a little easier and gradually increased the pace, made the run seem a lot easier

Warm up: only lightly stretching

WOD: 23:5? on treadmill. Slow but satisfied with completing the 5K with a sharp pain in lower half of my legs(inside tibia area). Pain increases with pressure. Doesn't feel like "shin splints". Anyone know the cause of this and/or a remedy?

24:11

Bummer, internet did was down this morning, so we did an old one I had not done yet.

5 Rounds for time:
400m run
30m lunge
35 push-ups

Dan = t: 17:33; HR: 156
Monique = t: 19:03

Had fun anyway!

20:06

17 sec off best

3.1 miles on the treadmill, 22:40

24:51 as rx'd. Still recovering from illness.

Almost 5.5 km in 29:05

23:41
My legs felt sluggish going up most of the hills today.

24:09....about 1:30 slower than my fastest time...I changed the route...so I'm wondering if it is longer...or the old one was under 5K. I ran my butt off (had to go back and get it...along with my hat)...

Roughly 5k
Roughly 22 minutes
Started out running it for fun then decided to push it hard.

Ger

run5k=22.30.48

23:50, slow, even for the slow pace I was setting...

Full of foreboding I ran 10km on Saturday in 52min :-)

21:10.............where are you JCV??

Coach,

Can you post a copy of one of the pics on the left side of the main page somewhere? It's the one of a single soldier standing in front of the fallen soldier memorial (boots, rifle, helmet) and two flags (American and one undescernable). It looks like it's at night during a full moon, but could be during the day in some serious haze. I would like to download this pic, if possible. Thanks, coach!

30:40. I'm slow...

24:30
Nice little run this morning....got the old HR up and kept a good pace the 5K

Feel good for the rest of the day now

Adam

23:42
I'll take it considering I had too many margaritas last night celebrating my 45th b-day and I'm just getting over a sinus infection.

24:20

Thanks Stephen.

Monday 050919

Run 5 K

Ran right @ 5 miles, 38 minutes..easy run.
2 sets knees to elbows.

GRD-Olly

I am happy with myself.

26:16 (new PR)

My last 5K PR was 27:11.

robp,
If you right click the photo, it should allow you to save it when it next pops up on the site.
If you don't run Windows XP, then this advice is moot. I'm sure Coach will honor your request once he's back in from the seminar.
Good luck.

UCLA vs. Oklahoma was epic! We're back in the top 25. . .for now.

Opted to do "Elizabeth" today using 2 1.5pd KBs for cleans. Dips were on rings and time was 4:50. Warmed up with 2 rounds of KB slingshots, 35lb plate moons, KB swings(2-arm/1-arm/DARC), and KB deck squats. Was sick all day yesterday with all the temp change. Look forward to tomorrow's WOD.

21:28 to just short of the 4k mark(tm). I had a slight groin pull a 1/2 mile before and I tried to run through it, until I had to relent at that point.

25:45 on treadmill @ about 1 inc

17:10.1

I was hoping today was a run; went out yesterday with my friend and ran 8.5 miles on the White Creek/Jones Loop Trail here in Reno (Galena Park, trail runs up the east side of Mount Rose). Total time was 01:45:20, the kicker is you gain 1700 vertical feet (starts @ 6300' then peaks @ a little over 8000')in the first 2.1 miles, single track all the way up and all the way down. Awesome views and an awesome run. Today is a rest day...Semper Fi All.

25:24, need to work on my running.

Run 5 K

Ran @ 4.5 miles, 38 minutes..easy run.
2 sets knees to elbows.

23:32, 33 seconds slower than last time. This time I had breakfast first, maybe a bad idea.

Ran 30k+ on last Saturday evening, will try some other workout today.

5.5 miles/44:30

5k 24:14 not a bad run, could have pushed a little harder. Hills were tough though

5K run

25:30

treadmill pace ~ 7.3

WOD - 21:26 tm

24:29 on street course.

+++
+++

25:15 for 3.3 mile loop
yoga stretch

+++++
+++++

20:28

James - 20:06, :34 better than last time
Brett - 21:42 first time

subbed 5k row, 19:48

Crossfit Va. Team Ruthless Training

Rowed 5K 20 :06

5K 26 Min 52 Sec. 2 Min better than last time. Hills were murder.

C2 5K
19:10
perhaps my 2nd slowest time in ~2yrs. No explanation, especialy after 2d of rest!

good to be back, had to take a couple weeks off pinched a nerve in my leg couldnt walk without assistance. anyway didnt think i was ready to no kidding run so decided to bike instead

sub 30mi bike ride about a 18 min pace according to the computer (includes a 5 min stop to fix my tires)

good workout cannt wait till tomorrow

Hi all,
Run # 2 2.1 miles, again (in a gymnasium-60 laps; w/ my six year old Teva's). Duration 15:08.

23:20

22:33

22:01

well, im back. it was a disappointing ND game, although the comeback was encouraging. i was going to double it up w/ the squat clean WOD, but my torn muscle hasnt completely healed yet.

cfwu x3

WOD: 3.2miles in 24:53...i think i hit 5k @ a little over 24:00. pretty happy w/ this since i havent been running in a while. good to be back. maybe some DB swings and handstand work later.

Missed Saturday's WOD, so did a combination:

Run to gym (~2km): 9.00
Squat Cleans (first time) 95# x 10/10/10/5/5/5/5/5/5/5 -- had to stop at 65 reps due to tweaked lower back: 13.30
Run home: 8.45

Where's CrossFit Rockford today?

Rowed today.

5k 20:10

no idea what the time on the run was. Trying to develope an ability to run on balls of feet, so 20sec of sprints on balls of feet 1 min slooooow jog running on heels. did this for two miles, then just ran normal for last mile.

22:45

Executed today 5k run WoD and also Saturday's squat-clean WoD together. Total time to completion: ~ 56:00.

I actually raced this yesterday.

19:43

PR, if you don't count high school (20 years ago). I've been trying to break 20:00 for ten years, so I was very happy with my race!

Oh, and I just started Crossfit two months ago. Coincidence? You decide...

23:26

Did a little different today... I feel a little guilty, like I didn't follow directions.
Tabata squats, holding at the bottom during the 10 seconds instead of resting on a ball. ouch,
then 1 mile run
then tabata squats again.
Hey Katie Jo: did you do your 5K with all your gear and a ruck sack?? Doubt if that would even slow you down..

Oh my...29:00. First WOD since last Thursday's thrusters. Couldn't hardly run a mile without stopping to walk. Finally ended up running a 150m, walking a 50m, until I was done. I am not sure if doing it like this affects its workout capcity (how good of a workout it is), but I really didn't care after a while. Even worse was the fact that it was 85 degrees and VERY humid and windy, and didn't drink anything before running. All things considered, I think I did okay. Only 1:11 slower than my best. Finished with Friday's WOD. Only did 7 rounds. No more taking off WOD's for me...sheesh!

am : sprints , rope climb x 2 , abs for 20 min, then sprints.

pm : only did about 4k cramped up good 21 min.

Did the same 6.4k route I always do when the WOD is the 5k run.

Time was 29 minutes 59.35 seconds. This works out to a 5k time of 23:27 if the same average pace was maintained.

I just barely got home before the rain started. It's spilling down now.

Crossfit Virginia - Team Ruthless

33 minutes

beat my previous time by 3 minutes

not bad for a big fatty like me (250 lbs)

Coach, here's a question for you. Does it matter how you do the 5K? I mean, is it better to run it continuous, or does it not matter? I ended up having to walk and then jog and then walk and then jog until I was done...just wondering if that takes away from the workout delivered. Thanks.

Subbed 25 minutes of jumprope with some
double-unders thrown in.

slight injury so couldn't run
subbed
2min rope jumping intervals rotating the following in between
20 PU
25 Squats
15 Sit ups
5 Pullups
then 10 min of cycle intervals
30 sec on/60 sec recovery
More ab work after

22:25

PR, inspired by Darcy Wakefield, author of new book "I Remember Running" .

29:29. I actually did worse than last time by over a minute. I felt great for the first part of the run, but I slowed down way too much on the second half. I got the first half done in 13 + minutes.

Oh well. Maybe next time.

CrossFit Gulfport

21-15-9

DB swings
DB push press

Mulcahy - 35 lb DBs, 2:18
Rodriguez - 30 lb DBs, 3:29
Webster - 25 lb DBs, 3:35
Lozano - 20 lb DBs, 3:50

Will go heavier on the DBs next time.

-----------------------------------------

Before this, did 3 rounds for time of:

95 lb OHS, 15 reps
run 400 m

Then did, push press singles up to 205

Run 5 K

TIME: 24:48

Improvement of 1:39!

19 minutes of good, hard trail running... then my knee acted up again. I love running and I really miss it.

Mike Donnelly

32:25. Course was hilly, about four miles, and we were hauling ass. Good fun!

25:55
in Central Park this morning. Nice weather. Skipped the CFWU.

Got sick, just recovering, despite feeling crappy got PR of 175x5 reps in OHS??? almost did not work out, don't know why stronger despite? Very short workout ~20 min 3 sets each of OHS, CGB, Pullups.

I have a job where at least a couple of times a month I work 24-36hrs straight. I had two of these within a week and three days after the last one boom, the little microscopic criters took hold of me and smacked me down

Completed 65lb overhead squats x 115 reps time of 18:28:36

Ran 2.2 miles in 20:12:28

Legs did not want to get going after the 115 reps, but finally made it through. Feel pretty good.

25:03
slower for sure. grrr

21:27. This is my first time posting a comment. I've been on the program for about three weeks. It's still hard for me to make the transition to shorter workouts and still believe I am achieving the same results. I've decided to give it until Halloween to see if this is the program for me. I enjoy reading your comments.

29:20.0.

Walked half of it. Working on correcting bad right stride and landing on the outside of my foot.

23:16 using the hamster wheel at incline setting of '1'

Still about 30 sec off a PR time, but I'll take it given how achy my stupid legs STILL are from those stupid thrusters I did on Friday.

Tariq

Body weight 79.4kg, B/f 12.7%.

Last time 21:23. This time 21:14 (warm up, built in). PR.

Unwilling to leave the house today and the idea of 5k on the treadmill (which faces my blank wall) makes me want to pull my eyelashes out with pliers, so:

Rowed 2k- 09:00
Ran 1600m- 7:25
Rowed 1600m- 07:00
Ran 800m- 03:30

One minute between events.

-D.

Wow, ran 3.2 miles today, not even knowing. no watch, they don't allow them at the school I'm attending right now. So I havnt been following crossfit for at least a week now. It will be at least two weeks before I'm back on your schedule. Lots of pulls ups and push ups here, ya'll would like it.

5k: 24:11

I don't post very often because my times are mediocre at best but I had to today...

I've only run 3 times this year all 5 K's. The first one in 34:something. A horrible, shuffling mess with more stops than runs. The second was 29:32. Better, but still lots of stops and wheezing.

Today 26:19. Remarkable? Not at all. But, and this is a big but, only 1 stop, for traffic, no wheezing or attemped gassing, recovered in moments, and I know I could have gone faster but I kept expecting to have to stop and never did. I'd have pushed myself but I don't run enough to know how.

This is a long of saying that today I know more than ever that this stuff really, really works. I just turned 49 a couple weeks ago. Sub 9 minute miles is pretty freakin' good, I think.

Happy 2nd month WOD anniversary to me! Doing reduced effort this cycle.

Austin, Town Lake Hike and Bike Trail. Different route than the last couple of times. Temps close to 100 F.

30:59

3 seconds slower than last time, but I didn't press too hard and even better, I didn't feel the need to stop and walk. First time that's happened in years. Quite happy about it. Thanks, Crossfit!

subbed 5k row for run, around 20 min.

afternoon
OLAD
Bench 6 sets of 3
275lb.

Steveo

TONY YOUNG:

Solid, bro.

-D.

Coach, et al,

thanks for a great weekend, I learned a lot and you have another sore but true believer. Hope to see you all again.

wally

Couldn't face 30+ minutes on the gerbil wheel, so played clubs and kettles.

10# club: warmup with mills, swipes, flips
15# club: 2hand mills: 10/10
26# kettle: 5 high swings/5 high pulls/5 snatches (L/R), x 2
15# club: 2hand mills: 10/10
35# kettle: 5 high swings/5 high pulls/5 snatches (L/R), x 2
35# club: 2hand mills: 5/5
44# kettle: 5 high swings/5 high pulls/5 snatches (L/R)
35# club: 2hand mills: 5/5, 5/5

3.2 miles which is approx 5k

35:02

T. Young, keep it up bub. Good work.

5k row, C2, setting 10
19:36

Wife: 30 min on elliptical

lovely 100 degree weather in Austin today. Ran same 1/2 mile loop as last time (6.5 laps).

24:08 last time
23:14 this time

Beat last time by :56. Can't believe it, as I ran at 6am last time (no hot sun).

Looking back I haven't done a 5km for various reasons, including injury and tournaments since July.
Time: 31:17 for 5.5km loop.
19 seconds slower than last time back in July, but considering i ran at 11am and I Went out to hard and ended up walking for about 5/6 min to fend off pukie at about 21 min mark my pace must have picked up now if only i can keep it going the whole way.

Crossfit Boulder Creek - two of us had done this yesterday so we worked on clean and jerk form and then did 50 reps with pvc (I used 65lbs but did less reps cause I was also coaching).

~31 mins

22:25

34:30

as rx'd 25:53
Mulcahy, is that Gulport MS? If so godspeed, you are in our thoughts.

I was sick all last week, missed 6 WODs but now I'm back on track...

22:16

3 1/2 minutes better than last time!

Due to needing sleep this morning I didn't have enough time before work to run the 5K. It's pitch black outside now, so a short bit of kb/cb practice instead....

1x15/15 52# kb snatches - all good and solid, plenty left for more reps. Felt a callous start to disconnect in my right hand and decided 15 would be the count for the night.
1x15/15 52# single hand kb swings above forehead height
1x30 52# two hand kb swings above forehead height

3x15/15 20# two hand cb swipes - two hand mills open my back and shoulders better.

CF Warmup
3.1 Mi on the eliptical 31:04, tension setting 7
1754 kiloJoules

5K on a hilly course
28:38

I had an awesome time this weekend! Thanks for everything Brand X, CFHQ trainers, Coach and Lauren.

5k on the same hilly course as krista j., but about 3 min behind. i'm just not a runner.
31:36

27:30 w/ 3% incline on treadmill

3 minutes off my previous time. My legs were still lagging from Saturday's WOD and I just didn't have it in me today.

28:38

Pushing a stroller next to my wife.

Did 7 km Fartlak training.
Total time 28:04

:23::05
Don't know if it's the fact that we've been doing alot of legs or what, but mine really feel heavy when I run now. I do know that the strength in them has improved by leaps and bounds though.

20 k bike ride in to work and 20k back

Live strong

no more than 24 min...just a slight improvement over last time, but i didn't feel like i was about to die at the end...even with the first mile being straight uphill...and no more pain in my left knee...is there nothing crossfit cannot do?

Slightly strained calf from sprints on Saturday.

22:57

About 1:10 longer than last time. Didn't feel like pushing it with the calf.

24:45 pretty slow today.

28:02 first 5k in 10 years (since high school). It'll be better next time

5.5k in 30:40
Did it outside in the rain, wing and hail using a cheap pedometer. Sure beat sitting behind a desk.

Around 30m on a treadmill, 2% incline. I started out on the fitness routine from TUF, but it got too tough around 18m. I spent the last 10m or so just alternating between sprinting and walking to make up the distance.

A slightly weak effort - I'm sure I could have shaved a few minutes off.

Loop of Doom: 2.7 miles at 7800 ft, 250 ft elevation difference from high to low. A very steep in and out of a valley, and about .6 mi of consistent uphill after getting out of the steep stuff. Ugh. I know it's not 3.1 miles, but it's plenty.

PR today 23:30

bw=205. walk 600m for warmup. run 3 miles in 29 mins at HR=150-160. run 300m at HR=170-177. walk 200m to cooldown.

5K row-- a slow 20:42, AHR 161 (sore and tired from an onslaught of WOD catch-ups)

Came home late from work last night did
4 rounds:
500M row (1:51,1:52,1:53,1:58)
25 x 110# bench press
21:07

I think I ran about 2.25 miles. Unfortunately my stopwatch sucks so any little jostle causes it to reset, so I have no idea how long it took. I do know that I went further than 1 mile before I had to walk at all, a big accomplishment for someone like me with zero stamina.

Abraham Lincoln Crossfit

back spasms after 50 cleans two weeks ago, no exercise for 2 weeks, 1st time back.

Tom (bw 203)
29:13 in Washington Park

27:00

Treadmil #2 incline

23:00, slower than last time.

This run was a bit punishing...I traced a new route this time, a bit longer, and with twice as many hills....

I wasn't feeling very motivated in the first place, so I had to almost physically will myself out the door. I was feeling OK up the first 200m hill right outside my door, turning right and continuing up and left around a corner. You peak out, then start downhill, amidst a good bit of traffic, making good use of the sloped and terraced yards inches away from the road to dodge oncoming vehicles. As it flattens out, you turn left down a seemingly endless, boring straight stretch (probably only a quarter mile or so) and right as your mind begins to numb beyond repair you turn sharp left and UP.

First an easy slope through a parking lot and a 100m stretch of road brings you to the foot of the steepest hill. You crank hard up and right, chugging as hard as possible only to feel like you're going backwards...after about 200m it flattens out JUST long enough for you to get the feeling back in your legs, and then turns hard left and steeply tops out amonst large houses and ancient oaks.(At this point I seriously considered stopping, I was tripping over myself and huffing for air, yet still chugging nonstop, keeping up my cadence up the hill...) It slopes gradually up and then sweeps down steeply for 200m.

Once it flattens out you zig-zag throughout the residential areas, across the train tracks and through the strip mall parking lot. Dodging traffic you cut across the highway and down a stretch of sidewalk to turn through the Sheetz parking lot to dodge customers and gas pumps. Every time I get to this stretch I pick up the pace, sprinting through the crowd to hide the agony in my legs as they turn to jelly :p

You cut out of the parking lot and then left up ANOTHER steep hill, stair-stepping up 3 blocks, lungs and quads burning, turn right and down and then one block later back up the last LOOOONG hill before hitting main street. I picked up the pace, leaning into the hill and pushing for all I was worth. I turned left onto mainstreet, downhill, opening up my stride and dodging shop doors and street signs, turn left down the starting hill and across the street, sprinting through the parking lot to take one step on the concrete drain and then over the raill, rolling into a full sprint, across another alley-way and then off the concrete wall, roll, quickly transfer and drop to the alley, then sprint the last 100m to the driveway to have my legs fail, leaving me heaving for air on the front lawn, wishing I had mowed last weekend.

Total time- 23:46

4 miles? - 27:55

treadmill 25:19

19:35
3 seconds slower

5k

28:35

had to stop due to cramps, ran too soon after eating...

thanks!

Managed 2.2 miles (dirt and rock trail), 19 minutes, then 21 pullups (10,8,3)

Ran 7 miles on Sunday in 58 minutes, 4 miles Tuesday in 36 minutes.

I love to run! 5k run in 19:58

Greg Amundson

Did this on Tuesday 050920

5K = 26:34

did Friday's WOD (050916) before this

ran in Golden Gate Park pushing the 21 month old in the jogging stroller; I took a wrong turn, and Google maps pedometer says I went about 4.8 miles.
http://www.webwalking.com/googlemap.htm

Time: about 35 min.

7:20 to 7:30 miles but doesn't include a few short rests to check out the ducks, the pigeons, a coot, and the seagulls on the ponds and a man-made waterfall.

Much left IT band discomfort. I need to run more frequently to get rid of this thing! Just Do It.

Performed Tuesday 050920
5K = 23:21

Hiked the Wicklow Way for 36K over 2 days carrying 20lb packs for Sub.

32:20
Slow today. run broken- very broken. No incline. 6.3 on tread mill. increase 6.4/6.5/6.6 til 7.0 last lap. Last 5k under 30 min. 28 min I think.

19:42
elliptical (level 10)

22:24

Horrible runner 26:01

NTC
Work 12 hrs prior to run
2.37 miles in 30 minutes

35 Minutes, stupid, running outside is harder than a treadmill

Hark:
after CF Warm-up: 3.05 1 degree elev. in 35:03 :11.49mph
Aug. 29th: 3.27 1 degree elev. in 39:00 :11.92mph
So very SLIGHTLY improved, but on the other hand I didn't do any warm-up in Aug and that warm-up kicks my but.

Rick:
No show. PUNK!!!

warm up-
12 pull ups
sauna-
run- 30 min. 12 sec.
12 pull ups
12 pull ups
sauna

cycled to work and back 40 minutes
no run

5K done at 8000' elevation on the Elkhorn Crest Trail in NE Oregon. Awesome day!

50 pushups
100 squats
run 5K = 25:29'

I think the elevation slowed me down a little today. At camp prior to the run, I did front and back levers, L sits and muscle ups. Also, a couple of trips up the Bachar ladder I just got hung up.

Rick:
2.5 miles in 37:10

26:50 3.1 miles