That thing looks sweet. I want one! err...or two...

Aw man, I did a 4 miler today...very sore from my first three WOD's. I'll switch'em up.

4 miles in 29:29. Felt like I was loafing, but my "loafing" time pre CF was 32+. Perhaps too quick for measurable results, but I'm getting used to the idea that if I'm not burning, I'm not working.

Eva T!

What does 5k translate to in miles?

5k = 3.125 miles

He who holds the (mega) ring shall have the power....

5K = 3.10 enjoyable miles. Have fun.

Tonight's running class:

1 mile warmup
10 x 200m (:42, :43, :43, :41, :42, :41, :41, :42, :42, :42)
1 mile cooldown

Looking forward to the 5k (I thought it was 3.2 miles)

For those who want to measure their 5K route, check out this cool program. http://jdmcox.com/
It uses GPS and a "route-create" feature that you can create your own route over the GPS picture and it will tell you the exact distance. It's much better than using the car/bike odometer.

Oh boy...all I can say is I am already looking forward to the rest day :0

I know I'm not the only one on here that has the uncanny ability to predict 5K's! I think I am on 4 in a row! Crazy I tell you! CRAZY!

"one ring to rule them all,
One ring to find them,
One ring to rule them all
and in the darkness bind them."

Hahahaha, i did that when i woke up at 5am this morning. Now I get to catch up on the past two days!!! Nice! We, had Tsunami warnings so... yea, posting times later...

-CF Japan-

5k = 3.10685596 miles
10k = 6.21371192 miles
1 mi = 1.609344 km
all per google calculator (thus correct)

as a lanky 6'1", 145 lb 16 year old, I've been looking foreward to a workout I excel at :P

Nice. I'm psyched. Finally something I'm good at.

I've been avoiding runs like the plauge..I suck at running like you wouldn't believe. Need to buck up and chew on this bit.

Darry is a cross fit superman...

As RXd, road run, 33:33...should name this WOD "RGB" (run gone bad).....ugh

Did this the other day in 19:57.
I am going to do steeep hill sprints instead.

My first WOD...On treadmill, 1% incline, 5K, 27:50
New convert to Xfit, any advice welcome!

Patrick, run faster.....welcome to crossfit, the best self induced torture on the planet.

Missed yesterday so I did this before work. Before this WOD snatch was always done with wooden dowel.

15,25,35,45,55,65,65,65,65,75,85,95,105,105

planning on doing the 5K after work.

27:13--First run in over a year.

22:47. Personal best. Last time I missed a k, back in August I got 24:0-something.

As RXed, almost.

Total distance: 5.56km
Total time: 25:16
Avg. Speed: 13.2km/h

Last total distance: 5km
Last total time: 28:00
Last avg. speed: 10.75km/h

Really happy with this one. Almost 3 min improvement, despite running an extra 0.56km!

Felt nauseous for a little after, but Pukie was not close.

Finally a workout I can complete.... I hope! Been doing the warm up and then targeting different exercises to improve.

Oops, total time was 25:11. Not that it makes much of a different, mind you.

Ran in the dark, in the rain. My second 3.1 mile run in a week. Haven't really run in months because of a hip injury but today had no discomfort. Time was a very slow and steady 30 minutes. Knees a little sore after. Not used to the pounding.

27:04

I'm brand new to Crossfit and look forward to getting in shape.

I tried yesterday's WOD with just a broomstick and my legs were sore! I've got a long way to go...

21:40 (PR) - followed by 2x10 Pull-ups.

22:22 - 57 seconds slower than my last 5K (which was my PR). I often have lower back pain when I run distance a few days after heavy deadlifts. Anyone else have that problem?

Is there anyone on here from Burlington, VT? I've done a few of the WODs at about 75% RX'd, but I think it's time to stop dinkin around and get into it. Hoping to find someone to Crossfit with so I have to push myself that much more.

wod: 20:20 on treadmill 1%incline

thanks,
josh

Yesterday did just 35 for each set (form's real bad)+ the 5 OS. Today 4 mi total, 2 mi of sprint/light jog, forgot to watch for total time. You know, I can already tell a difference - my sprints used to be really sloppy, but now I feel like I've got a lot more power in my legs, better form, more control. 2 wks of CF, is that possible or in my head?

Felt good this morning...tired after last night's running class, but hubby pushed me to run hard.

3.2 miles:
Today - 22:48
9/19/05 - 23:14
8/26/05 - 24:08

Seeing great improvement. 1:20 overall.

No way to measure a 5K here, but they have a C2 Rower.

So 5K Row: 19:57

I think that this is a PR, but I am not sure.

C2 5k: 18:11
20+ seconds off my best, but it has been a while.

wow that was so bad i dont think im goin to even post it, at 5'10" 250# im definitely not a runner, i think im going to start running more

4.1 mile 40:03
Very hilly course beginning at the CF Atlanta "Shed of Pain"
Because of lower back issues caused by distance running, I have not run more than 800m in 3 years, so I feel like Francesco Cabrera after driving in the winning run for the Braves in the final game of the 1991 NLCS, "I berry, berry happy."

5k run= 23 minutes

100abmat situps
100 abmat back exts.
=6.00.28

28:08 as rx'd

great run today, it was not my best time but it was raining and I love running in the rain.

Time 19:21

RAINBOLT aka T.RAIN

a slow 4 mile run in 32:17.

25:00 on the dot....heart not into it this morning. Fretting over the baby kittens I found this morning that survived a 15' fall from the hay loft in the barn in addition to being worried about the dispatch trainee that nearly quit last night. If she can't handle the job it's another 9+ months of non-stop overtime and one day a week off....I'm now too close to being burned out to handle another year of the same.

Just bought my Nike Frees and the 5k comes up.
Karma in reverse.

OK, embarrased to say I've avoided the 5k runs, 34:39 no stops. Not as hard as I thought it would be paced myself too slow. Next time!

Website update for anyone interested www.crossfitrockford.com

Team Ruthless Crossfit Va

5K-22:30 10 secs.off PR

Followed up push presses,SDHP's,and HSPU's

JeffT

24:05 as rx'd

23:00

as rx'ed on a treadmill

22:15

Then ran 1 1/2 mile fartlek on the treadmill to punish myself for the slow time.

Not my fastest time, but I haven't run anything over a mile for a long time.

22:53

Respectable, I guess

Baz

5 L-Chin ups

5 Km - 20:48 Rain, wind....adversity love it!!

5 L-Chin ups

26:52

28:22 as rx'd
thanks for the website dan!

30:08

2 minute PR.

Day of rest for me, 5K tomorrow. Those rings are amazing. I want a pair.

2 hours cleaning up leaves, followed by 5K. Ran 25min. 11 sec., but I think the course is about 800 meters short, so ran an additional 800 for 29 min. 30 sec.

Last 5k 28:49
Did it today in 25:00 flat..
So excited...
Krista Colson
Crossfit Rockford

5k@32.27

T

5km Row 19.31

22:15.
Dave Campbell, I also have lower back pain when running after any kind of deadlifting, cleans, even squats. I wouldn't actually call it pain, more like tightness. I stretch and everything...
I think it might be from lack of flexibility in the hamstrings or something. Drop me an email if you know anything else.

4 miles = 31:24

Hammies a bit sore after KB Snatches yesterday subbed for reg. snatch.

25:13

5K (to the flag pole) 20:21

BW 213

3 miles:

1 on T-mill
1 on CII
1 on Bike

T = 19:33

Legs heavy from yesterday but I did 21.36 which I was `pleased with.

No WOD today, had to get up early and go to the gas chamer. You've gotta love annual Marine Corps training requirements...
Maybe tonight, now that my lungs are nice and cleared out...

3.1 miles 20:30

Made up ME DL day from a few days ago. PR of 405. Will row 5k later tonight.

BW 190
3.1 miles 25:00 on the dot. Went at approx. 7.5 minute mile pace for first 2.15 then lost the WILL. Got back to pace around 2.5 and played mental games to make it to 3. Realized it was 3.1 and walked to last .1

All on a dreadmill.

I can't tell from the picture why thie ring is so special.

I don't have his other rings but it looks like the features include:

1) textured material for grip?
2) internal reinforcement?

It's not on his site either. What makes the mega ring "mega"?

I don't how it could be misconstrued but this is not a dig at the mega ring.

Stan

subded 30 min of muscle-ups every minute on the minute. I have become a muscle up junkie, I just can't get enough. Also working on a ring hand stand push up. Not quite there yet.

For yesterdays workout I made it to 155 until i couldn't snatch it up.

5 sets of 5 reps of....

power snatch
overhead squat
hang squat clean

then 10km run with 10kilo weighted vest in approx 45 mins.

22:55, 37 seconds faster than last time, but not a PR

5km on treadmill - 22:02

Also got my first bar muscle up tonight

CFWU x 2 minus pu & dips

combined yesterday's and today's WODs (I'll never make that freakin' mistake again!)

36 pull ups (12,10,8,6)
75 push ups (50,25)
75 squats (25,25,25)
24:32
20 minute rest
3.2 mile run
25:14

Pukie beginning to percolate just before I passed out...

make that Monday's and today's WOD. My bad...

A beautiful fall day in New England, and a great day for a 5k.

Time: 22:51 (beat last month's 5k by :50 seconds)

Props to all the sub 20s !

5K
21:22 on treadmill

JB,
You're right. My "pain" really is more of a tightness. I ran this morning and my back feels fine now. Perhaps it is more of a flexibilty issue that I'll have to work on. Thanks!

21:52 -5K

24:00 give or take a second.

Slower than last time by 1:20. Had a hard time pacing myself, came out too fast and broke down into a couple of walks.

second day on the program

stepped on the scale for first time in a month just one minute before start of 5k on treadmill

shocked at nearly 10 lbs extra on belly

tried running it off all on this WOD

pukey started paging my blackberry at end of mile 2

went out way too fast, for me at least, 6:45 first mile, 6:54 second mile, infinity for 3rd mile since i quit in disgrace

I guess I am at least glad I went too hard rather than too easy

tomorrow i rock like the young elvis, not the old

Hey Bass, look at Chuck Liddell's bellyfat. Those 2 under 7s back to back mean a heck of a lot more. Nice. You should have walked the last mile though. Post a time.

Christian, thanks, actually did walk on the treadmill at 3.0 miles an hour for about another 1.1 so i guess i can post time of 32:00 which ticks me off so much I am heading out the door for some more abuse.

3 Miles- 21:25

23:29 oh, heck yes!

5k - 23:20

help, my arms won't hang down, they're sticking out in front of me like i am puppet boy

just did monday's WOD - my first day in the program was Tuesday so I had missed the pullup pushup squat joy routine

had to go back to make up for dying in the middle of today's 5k

exactly 3 rounds in 20 minutes (near the end I was having to jump up on pullups and just control the descents for reps but i am counting anyway)

thanks

Ran 5 miles...combo of Soft sand and concrete.

Good Run

GRD-Olly

Run 5K

TIME: 25:17

29:45 (elliptical/level 11)

vs. 19:42 last (elliptical/level 10) - one or both of these times must be wrong... something wrong with the distance or the timing on these machines. oh well.

22

I've been doing crossfit for about a year now and tried it as a means in staying in shape for college lacrosse. it has helped me immensely as i am the best conditioned athlete on my team. I've always wanted to make a post because it seems like a fun community of people who love self inflicted torture with the hopes of tempering their bodies so here it is

5k 16:42

Keep on keepin on

ran 5k - 24:46

treadmill @ 7.5 mph

5k in 45 minutes. I'm sure I have the highest time.

Walked 5 min, run 5 mins. Next time it will be 5 & 10.

Running is certainly not my forte. I'm heavy and I prefer to bicycle but I plan on doing 5k races next spring.

It's only my third day on crossfit so I have lots of room for improvement.

First 5K of 2005, ran it in 20:32.

Followed by:
-Front lever progression exercises on iron rings: 3 sets of 15 seconds.

-Bar muscle-ups: 7 singles plus burn-out set of dips after 7th muscle-up.

No run for me today
OLAD Squats
6 sets of 3
340lbs

Steveo

Do any senior members have any tips on running 5k to someone who can run non-stop but dosen't neccecarily pay attention to pace/tempo? Me, I mean. I've always been able to run three miles, but I never timed my self, and this was the first time. I know that I could probably shorten my time by at least three minutes if I had some know how here.

T

26:11

bad

Actually ran it today rather than my usual C2 sub:
21:55

Joe: 3.6 miles in 26:46
Vanessa: 3 miles in 26:00

Performed on a treadmill w/ 2% incline 27:24. needs improvement

Hi all,
Lisa Run 1.6 miles. Duration 19:30.
Jon {Run ~1325' and :35 hand stand against wall}x8. Duration 23:00.

Hey Tyrone, best is to find someone to run with. What I do is run shorter known distances at a percieved exertion level and then try to keep going at that pace until I just can't. If you run 400m at a fast pace and find you can keep going for a second 400m you just found your 800m pace. It takes time to figure it out (at least for me). I try to be ambititious and typically burn out early so I'm still working on it. I try to balance intensity (train hard) with stupidity (don't get hurt). Just my 2 cents.

32:20 on treadmill at 1% incline.

Someday I'll be fast like you people.

I ran to the gym and home (1 mile each way) yesterday, so I did Elizabeth instead in 10.06. Down from 19+ a month ago; I didn't have rings then, so I subbed 3x bar dips, but quite an improvement nonetheless.

as rx'd 24:44, 1:09 faster than last time.

6.4km in 33:30. This works out to about 26:10 for the 5k if the same average pace is maintained.

This is a pretty big increase in time for me but I didn't set out to break any records this time. It was dark when I did the run and over half the route is unlit so I took my time and watched my step. Also its starting to get pretty cold here and I had to wear a track suit. For some reason pants (even track pants) slow me down.

Crossfit Virginia

Thank God! Finally done with my PT test, and results were amazing! 6 weeks of Xfit have made a significant difference and evident improvement.

Completed:
45 PU in 2 mins, compared to 25 reps 2 months ago
66 SU in 2 mins, compared to 45 reps 2 months ago
2-mile run in 19:49, compared to 20:34 2 months ago
(My performance now is better than 8 years ago!)

All these without any extra work...just WODs alone! I love it!!!!

This evening couldn't wait to go back to crossfit so I completed:

21-18-15-12 Pull ups and thrusters...don't remember the time...but I was exhausted, just like i wanted. Then I ran 1 more mile in 10:40...so I guess that counts as my 5K for today :-)

Xfit is awesome! and for those just getting started, keep up the good work, it hurts but the results are satisfying! Of Course, couldn't have done it without the Ruthless Team...Dino for pushing me harder everyday, Ashley for making my abs want to hurt her, and JeffT for making me have this love-hate relationship with KBs!!!

3rd day of CF and its kicking my butt since I'm also taking Muay Thai and BJJ every day too.

Did this one in 35:00 on the treadmill with no incline, had to slow down the pace a couple of times. This was right after an hour of BJJ rolling.

Lacrosse Rob: awesome time on the 5k, and welcome to the board, keep postin!

~23:00

Going for sub-20, ended up with 20:01. Frustrating.

cfwux3
only ran for 20:00 i'm weak finished
with handstand and ring practice

bw 180lbs

3.3mi road course with moderate hills: 21:26

~40:00
Ran/walked it.

3 miles in 25:34, new PR by about 1.5-2 minutes.

My running is really starting to come together. It wasn't too long ago I was struggling to do a 5k in under 30 minutes, now I'm approaching an 8 minute/mile pace. Thanks for giving me the advice when I needed it Eugene. You'll be happy to know that I've stuck with the program, with the exception of a one-week break due to an injury.

But seriously, you people are ungodly fast. Anyone getting under 21:00 should congratulate themselves.

22:56

(1:15 faster than before)

4.8 miles running and striding w/ ski poles. ~900ft. gain with several steep sections.

4 rounds of:

Run 400
15 Pullups
Run 400
15 Pushups with toes on 12" box
Run 400
20 box jumps on 12" box

My workout partner said she just though a 5k was too boring to do with me since we only get to train together 2x/wk. This was pretty hard though. We finished in like 35 minutes. Total was probably more than the 3.1 miles b/c the pullup bar is about 30 yards away from the track. It really started to suck there at the end. Good job everyone!

3.6 mi.
24.47

Ran about 2.5 miles in 25 minutes. Haven't run distance in a while, so i'm breaking back in slow.

I'm into my first "full" week of crossfit, trying to complete the WOD, daily. I notice in the comments posted that a lot of people either substitute workouts or supplement the WOD with sit-ups, push-ups, etc.. From some of the WOD's I've seen, it seems (for the average person) that it would be enough of a fitness regimine to keep in good if not great shape. I just wonder if anyone feels the need to supplement the WOD on a regular basis (i.e. 20-30 minutes of cardio daily, etc..) to push their fitness to their desired level. I would consider myself an average athlete (martial arts training, weekend flag football, etc) and am just looking for a comprehensive program...one stop shopping basically. Sorry for the novel.

3 miles in 29:20. I need a rest day.

24:38 perfect temp and conditions, but sick as a dog. a loafing dog.

6.1K in 30:26 pushing ~70# worth of kids in double jogger with hills.

a.m.
Rower 16min 300Cal
Stairmaster 15min 235Cal
Elyptical 15min 145Cal

p.m.
yesterday's
Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
1X 75lb
2X 95lb
12X 115lb
3X20BoxJumps
3X20BackExt.

Crossfit Tikrit:
mfbunch, joeyd did not have measured course so ran out 12 minutes, returned 11:13 for total of 23:12 (joeyd finished about 90 seconds later); have run for a number of years, felt under seven min/mile pace but hard to tell without measuring first, felt really strong though

53 min-3.1 miles

Tyrone,
check the Message Boards using the Search Function. running has been discussed many times in the past with some great threads as the result. ill post some here later if i find some good ones.

Pat W,
it really depends on the WOD...if its just a run, some people might throw in something extra like ring work. if its a Max Effort day, some might add a grinder. however, if youre just starting, itd probably be best to just stick to the CrossFit Warmup ( http://www.mitymous.net/weights/xfitfaq.htm#General6 ) and the WOD. as you progress, you can add extra GPP work or sport specific stuff. dont go crazy at the start and burn yourself out though. this happens to just about every newbie at some point. also, concerning more 'cardio'...if you stick around and do the WOD, your conception of cardio is soon going to change and you will think you were crazy for asking that.

cfwu x2 (sun was going down)

WOD: 3.2 miles @3800ft in 24:26, a PR since i started keeping track for this course...i think my best 5k was 20 minutes and change at sea level.

Tyrone,
check out the free online book at http://gordonpirie.com/ (especially page 16 of Adobe/15 of the actual book) for tips on form. also, i found these:

varied opinions: http://www.crossfit.com/discus/messages/21/13866.html

pretty good tips: http://www.crossfit.com/discus/messages/22/10989.html

and http://www.crossfit.com/discus/messages/21/3197.html

and http://www.crossfit.com/discus/messages/21/9725.html

and http://www.crossfit.com/discus/messages/22/3829.html

and thats not all!! head over to the Message Board for your specific issues.

5 K in 20:30

Weight 76.5kg, lightest I have been in perhaps 10 years. Body fat 10.3%.

5k in 20.27 (PR).

Somebody once described the 5k run as like a Rest Day. Not this morning it wasn't.

The leaner I get, the faster I go. Thanks to my buddies at Crossfit. :)

20:09 - 5K
Not bad concidering every muscle in my legs was sore going into it...not fun though.

joeyd measured our crossfit tikrit course: 5.4 km or 3.348 miles, if my calculations are correct my 23:12 was around 6:20/mile pace-would've been happy around 7:00/mile! crossfit is definitely working, haven't held that pace for distance above 2 miles since college (logging 40-60 miles per week and weighed about 135-vs. 155 now), and i haven't been supplementing with a lot of extra running!

Same course as last time (26 Aug) but wet and muddy.

Got 18:48 compared to 19:20 previously. Have no idea where that came from. Been a bit scattered recently but trying to do what I can when I can.

Cheers, kempie

27:00. More than 2 minutes slower than my last 5k for good reasons, but none of them make me very happy. I was sick most of last week and then hit with a head cold this week. This is in addition to missing the last 2 or 3 5k wods due to work and/or travel. I have noticed in the last couple of running wods that I am not able to get up to the speed I was at in July/August. Started and ended today's wod with 1 mile jog.

My first day with CF got 2 miles in 15 minutes then felt like I was going to lose my dinner,last time I went running 1998, but was still able to play two sets of doubles tennis.

Approx. 5K Road run in 32:09. Not great, but a new recent PR...from memory, that is 8 minutes faster than the last 5K (same route)!

4 km ruck - 42:46

just wasn't feeling a run today...hopped on the bike for half an hour...felt good to pedal again...

40:02 - not bad considering my old times were barely under 12min/mile.

First time at CF, just getting back to working out after basically three years of nothing (some cycling).

Love the site.

24:58. Much slower than my PR (21-something), although this time I used a 1.0 incline on the treadmill. Still, I felt a bit weaker than usual.

32:04. Not sure I did a full 5k. This felt pretty good, though.

Ran 8:00
Walked 2:00
Ran 8:00
Walked 2:00
Ran 4:00
Walked 1:00
Ran 4:00
Walked 3:04

3 miles in 27:00.
about the same as August, this time on a treadmill.

29:20
Stroller 5K run with Keegan again. Huge improvement over last week (32:38)! Same course, and pushing about 40lbs of weight.

C2 5k: 22:23
First time rowing anything over 1k. Took it too easy. Had a lot left, so another 2x500m at 1:41 and 1:45.

addendum: drag set to 5. Increase next time? Stroke rate ~30. BW 240

26:04

:22::17.59 for 3.2 miles.

It will be a long road ahead to get back to where I was, but I have nothing but time!!

Gabriel Park Route: 28:30

25 minutes, give or take a few seconds.

24:34 on the treadmill with 1.1 incline

26:50 on a treadmill, but I'm proud to say I did it without stopping.

19:52

3 seconds off PB

24:29'

Slow today, but still nice to get out!

26:00- about a half minute slower than last time- a little windy today.

24:49 with a (ill-fitting, dammit!) 20# weighted vest.

Feels like my insides have been stuffed into a punching bag.

-D.

Took me about 24 min, well off my PR. I blame remnants of cold plus GI trouble that has left me dehydrated and messed up.

60 knees to elbows, then 5k:

24:05 on a treadmill.

The knees to elbows beforehand were not a good idea.
I haven't run (over 800m) in a long time- it's nice to see the WODs make running feel like it's part of my regular routine.
Giddyup Crossfit.

CF WU x3

5k done in 30 minutes, done on treadmill 1.5 incline 6 MPH.

24:00

too early this morning

20:40, thought it was faster than last time, was 30 sec slower? did 3K hard on day before, hmmm? want to get under 20 next time

19:43, AVG HR 174
(previous 26/08 19:32 AVG HR 176)

(Leppävaara track clockwise)

a very sad 30:50