HOORAY FOR RUNNING!!!

I'm only running if I can make it down the stairs tomorrow.

Those last two were...yeah.

Im with you Brendan, this is the worst DOMS I have ever experienced.

QUESTION: What is a decent, midrange time for 5k. I am going to substitute that amount of time on my VersaClimber....

Thanks is advance, looking forward to the next three day cycle!

JJH

A mercy WOD;)

My back thanks you Coach!!

Joseph, 22 to 23 minutes.

yes, me too, extremely sore! and loving it!

It there any disadvantage to running the 5k on the treadmill?

Bless you Coach!
Running I can do- I think. I know by now that if it looks easy- it isn't.
Nice statement, too.

Ian T,

The biggest disadvantage to running on a treadmill is the fact that you are running on a treadmill...

In reality there are perks to running on a treadmill, but I find that if one wishes to do sprints, quick pace changes, jump over things, get chased by dogs, get wet, get cold, and really enjoy running then the place to do it is outside.

Running sucks!

Anybody care to explain what's going on in the photo?
Cheers /Brian

Question: What does CrossFit say about using supplements such as creatine. Good? Bad? Indiferent?

I had to put off "Linda" till today due to a wedding and some traveling yesterday. The only problem is my shoulder wasn't haveing it. This is the first WOD I didn't finish. Very pissed and humbled. But thought it better to stop after 3 rounds then finish and have to take weeks off. Glad to see tomorrow is a 5k, but missing the pump from yesterdays workout.

Does anyone have advice for Bursitus, and Inpingment of the shoulder? I don't have the ability to look at the message board until tomorrow.

I concur with the DOMS. This is the worst my legs have hurt in a long time, and I only used 95# on Fri for most sets. My abs are pretty messed up too.

Will running help? I guess I can't expect any record times.

Creatine--check the message boards. There is plenty info to last for hours of reading. Those who use it seem to use a smaller dose than you normally hear with no loading phase.

Yay for the 5K! I'm glad I'm not the only one hobbling around today.

Ian, thanks for motivating me to run outside instead of using the treadmill. Only at CrossFit is being chased by a dog an incentive.

Jason B, I suggest you search the excellent Message Board. Chances are you question has already been asked and thoroughly discussed--probably more than once.

IanT, if you decide to use a treadmill, set the incline at 1-3% to make the physical demand more realistic.

Ah, 5K. My back thanks you. Those deads were brutal. And I was planning to run anyway.

Brian,

The gentleman in the photo is improving his squat and graciously helping the rest of the class learn how to improve someone's squat (the photo is from the last seminar in Colorado).

He is doing the equivalent of the bar hold (described on pg 4 of the December 2002 issue of the Crossfit journal). By holding on to the bar he can settle into a perfect squat, find his balance, let go, stand up, and then repeat.

It allows the person to get the feel for the squat, the posture, and the balance required. Check out the journal for more details and add'l photos.

Hope that helps.

I don't know how I'm going to run when Im having trouble walking. My legs are rocked, and Im loving this stuff!!

24:30. Nothing great, but back stiffness (still - from bad form on push-jerks a wk ago) caused a kind of shortened, awkward gait. Oh, well, I own it.

Looking forward to tomorrow's WOD. Get some.

Running always buggers me knee, think i'll try subbing it for ~25mins skipping. That should get the old heart going.

30 minutes stationary bike. first 5 - lvl 3, 2nd 5 - lvl 4, 3rd 5 -lvl 6, 4th 5 - lvl 7 (through to 28 min) , last 2 minutes on 5 and 4. 310 calories. 10.8 miles.

27:39, treadmill 3-10% incline, average speed 5.8
Should have run outside but too dark, too cold, too rural an area to risk run over by a lumber truck...

32:07 not great!
I know I shouldn't ask a question on the comment page, but do we do the warmup every workout?

Thanks

24:30 (better than last by nearly 2 minutes)--HR at finish: 182

Forgot to start watch. I have no idea how long it took me, but I'm betting it was slooooooooooooooooooooooooooooooooow.

23:22 in combat boots and BDU's in the woods on a sandtrack.

Satan, thy name is running. 32:18, and I'll take it.

4.1 hilly miles, 38:24. 1:29 faster than 10/19/05
Thanks for the extra rest day coach.

Crossfit Virginia

Ok, maybe I was too excited about "just running a 5K". I forgot we do this for time :-(

I'm very happy I improved my time by 40 seconds since last time.

28 y/o female
5K time 29:10

Planned to do 150 reps of pull-ups, push-ups, sit-ups, and squats....

Started getting nauseous by the 85th pull-up...went to throw up in the bathroom, came back and finished 150 reps!!! :-)
Then struggled to do all push-ups but finished breaking them down in sets of tens.
I was beat, so begged for mercy and now have to come back this afternoon to finish my 150 sit-ups and squats.

It feels ugly to puke, but it feels great to finish and not quit!

29:30 with Ike the dog. 1/2 on single-track and 1/2 on pavement.

First 5K in 7 years. BW 211. Time - 30:18. It will improve.

5K row, the only 5k my knees allow. 23:24. Congratulations to Erika, who shows amazing determination.

Total time: 23:24

Total distance: 5.01km

Avg. Speed: 12.85km/h

A bit slower than last time (previous was 13.25km/h).

Like last time, did this with intermittent speed bursts.

Wasn't feeling into it today. Certainly could have pushed harder. Pukie not even close, so i know i had more in me to give. Not disappointed, but not terribly pleased either.

Have to admit, though, as much as i hate running, i am so pleased this was the workout today. Still all busted up from the last few WoDs.

29:55. Slower than last time, but my legs were as sore and stiff as wooden stilts. Heart rate was calm and relaxed, but my legs were screaming for mercy. Thanks Linda!

24:10 5K row - broken toe still on the mend, no running or jumping for a while.

25 kipping pullups
52# kb snatches 6/6, 5/5, 4/4, 3/3, 3/3 - one minute rest between efforts
26# single arm kb Sots presses 3x3/3
10# iron cross static holds 5x3 with 3 second holds; arms completely straight and locked out.

24:19 5k on the road

Nice when the WOD lines up with unit PT. Ran my 5k this morning in about 30. Started well, felt strong...but then felt lousy by halfway. 3-day weekends should include the monday, not the friday.

DJ

RE: Bursitis/Impingement: any pulling movement is likely to irritate an impingement syndrome with bursitis, IE: upright row, cleans, snatch... you can calm it down (sometimes) with NSAIDs (Ibuprofen, Naprosyn...) and with Ice post-workout. I like the ice idea the best, its less invasive and quit effective, in many cases.

If you go to your MD they will tell you to rest it completely, and give you an RX for one of the NSAIDs. Sometimes (not often) these shoulders get a corticosteroid injection.

There is an awesome text out there, called "The Seven Minute Rotator Cuff Solution," that has some rehab and prevention movements/lifts that are outstanding if you have chronic Impingement syndrome.

Good luck, wish you a quick rehab,

Joe H. (Physician Assistant)

23:36 VersaClimber to 2200'

5k C2 row -- 29:04

OK, this a bad day for me to run, its raining and I live in rural area that is beyond muddy when you get out in it (last time I was out there I lost my shoe in the mud is was so thick) I dont have a row machine, what can I do to get the same cardio effect??

-CT

22:31
2:28 slower than last 5k.

28:32
best time yet- treadmill higher 6.8-7.8
time to increase grade from flat to 1%
I agree with running outside though- Feel like I am pushing my body to run at a certain speed vs machine going at set pace and I'm forced to move to keep up.

CT- run in place- jump rope?

CT,

Skip rope for same time that you'd take to run 5km. Throw in double unders if you feel you're not working hard enough. See: http://www.mitymous.net/weights/xfitfaq.htm#Substitutions1

Erika
That is awsome. Though in regards to puking... it feels better to do that then to be nauseous. I can't stand being nauseous... nice work on the pulls and pushups though.

John
Hope you had fun. I am looking forward to a run later today. If I am really lucks *grin* I will get all of the above listed items. The only one that I really love more than that isn't something everyone has to put up with so I did't list it. Running in minus 40 while it is snowing. One has to love Canada.

Jason
Check the message board, and read some stuff on this page http://www.johnberardi.com/. Make your own call buddy. But I think a lot of people are using it. Though I haven' used it in over a year.

and Kelly...

Are you doing the full iron cross on the rings? Awsome if so! I have been working up to that, and can do partials with my weight supported mid forearm as opposed to having it all the way out on my hands.

ran 5K

24:22

- 0:22 improvement.

treadmill: 7.6 mph

21:42, minute slower, also about 30 deg colder

41 yo male 185 lbs
5k Row 22:40

2xCWU

Time running loop 17:50. I know this is short, so I need to measure. I suspect I ran around 21:00 pace.

Worked on handstands-got up for a 5 second count and held! Did some L-sits and stretching to cool down.

5k C2 Row
18:26
I am so very sore. Running aggrevates my lower back, so I chose the C2.

no, why dose everying like running so much, i am really bad at it, the weights i can handel, anything but running, had a meeting with pukie and lost so i dont think my time counts.

Wow! Did not know whether to do this one or not because my legs & abs hurt so bad from Friday.

I surprised myself and did it in 30:43 (i know its slow), this was 2 min better than last time.

My legs did not really hurt while running...hopefully they will be better tomorrow.

Didn't bother timing the run as ran with the missus and it was her first go at 5km.....she did it non-stop.

x2 10 mile sprint bike rides today both done within 40 mins and with a break of 8 hours between each one (cycle to and from work!).

Had to be a sprint cos the weather has closed in properly and it was funking freezing today!

Team Ruthless CF VA

5K Run--21:58 (PR by :02)

keep up the strong work Erika!!

Ran back to the Park and Ride after work instead of getting the bus.

Just over 6k, 29:15

Baz

40:38

Pathetic?...yes...
PR?...yes!

Ran slow as molasses...32:14

Saturday: 5k in 25 min 43 seconds
Sunday: Pickup bball, planted hard on my right leg and afterwards it felt like someone was stabbing me in the knee cap.
Today: can't put all my weight on it while walking down stairs.

At least I got that 5k in on Saturday. Looks like a week of pull ups and pushups for upper body, and advil and ice for lower body.

28.30
"I'm built for power...I ain't built for speed." - Howlin' Wolf

19:58 on treadmill, 1% incline. I may be weak, but at least I can run. It'll be interesting to see if I get slower as I get stronger.

C2 5K
a dismal 19:14

O.K., I got on a revmaster and did coach Troy's 14.0 totally time trial 1.5 hr. workout, then got on the treadmill for the 5k. 23:53.

CFWU x3

2.5k run ~ 15:00
2.5k row ~ 10:30

nice day for a run 21:34

19:50
new pr by :06.
hr 191 at finish line.
bw 212

Not sure if it was 3.1 or 3.2 miles I ran. Unfortunately, the wind was blowing at around 20 mph and it was 50 degrees, but I can't really use that for an excuse. Time was 22:18.

After Linda on Sat. I jumped on a plane for 2 hours. That was a mistake, body really tightened up. My family thinks I'm crazy for doing this. I only wish I had gone crazy before I turned 45.

Back and forearms are really tight from Linda. Trying like crazy to get a muscle up before the run but the transition is killing me. Really discouraging.

Orange County Crew is back after a modified rest/ vacation/out of town/ too busy, tired and scared of the workout week.
Sarah steps up with a sub 30 5k
Rett returns to form with 18 min
Julie 28:00
Ryan 21:30
Mr. Clean 2k 13:00
Rocky 23:00
Becca 26:09
Justin 24:22
P.Mac Didn't finish!
Good to be back at it.
Mr. Clean

5K 23:10

did linda today
got her in just over 30 min

bw=180
dead=275
sub ring dips for bench add 40lbs
sub 2 pood kb cleans reps each arm

only thing broken was deads, all else no broken sets

5.5 km in 22:38
followed by 20 floor stair run in 2:00

22:06
Ten seconds slower than last time, but a guy stopped me to ask some questions about flooding in the area.

My first 5K

Abominable 28:12....ugh back was spasming/tight the last half reduced it into a run/walk. Need to figure this out.

BW 193
26:50
Pretty scandalous considering my previous was around 24. I hate running. In my defense I had the totally wrong music on the shuffle. Last time out I made it 2 miles in 15 minutes before I walked a bit. This time I just couldn't motivate past 1.5 after which I ran/walked 1/4s.

cfwu x3

3.2mi in 25:12...48" slower than my best for the course. it was 'vertical wind sock' windy and i had to retie my shoe twice...oh yeah, and ive been doing some major slacking on running. i think im going to have to give up a day every rotation to work on my running from here until Feb 11th. it sucks but thats just the way it is. handstands later.

26:32, too slow!

35:00. 3 minutes faster than last time. Not bad considering that before the last 5k I wasn't at all sure that I could run that far non-stop.

BW 158
After a great weekend of climbing, running and enjoying the last days of fall at the Gunks
C2 5K...18:54
A new PR! I'm psyched to go sub 19 minutes. I know I can go faster...

Executed the 5K WoD in ~ 30minutes (missed the correct timing again) @ .55mach/FL250.
-Additional bits of the Linda WoD as time permitted just for GTG.
-Abmat sit-ups and correlating back extensions.

22:25

Ran around Lake Calhoun in Minneapolis. Big props to Ian for encouraging me to do it outside. It was about 40f and windy, but much more enjoyable than on a treadmill. I'll see how many of these 5Ks I can do outside as winter settles in.

Orrin, congrats on the PR! It's all about personal improvement and a PR is always good news. Keep up the good hard work.

Too cold and wet for me today, so did 25 min. on xc ski machine. I'm still hurting from Linda.

Erika: Way to go, girl. When Pukie comes calling, I just stay nauseous. I have to have food poisoning or some other serious illness to upchuck.

Joseph H,

Thanks, That's been the daily norm since I awoken these nagging injuries. I know if I go to medical, they'll just tell me to stop workingout and do the strengthing exercises I was given while rehabing after the 2 surgeries I had. The problem, like many, is that I'm a junky of these WOD's. Who knows, may be I'll check out alternative medicens... Acupuncture??? Thanks again.

D.J.

30.5 min on a treadmill

It's great to read about so many people with sore legs, only a few moments ago I was complaining to my wife saying "I can hardly walk".

Anyway, 20.21 for the 5k. The sub-20 minute time still eludes me. (Next time warm up to 15 and then slowly work up to 15.5. That will take you close.)

B/w 77.1 kg, B/f 10.3.

On-call, so I had to stay by the phone.

CFWU x3.
Used the eliptical for 30 minutes, 430cal tallied with hr in low 160s.

24:52. I hate the treadmill!

27 min Me
26 min Wife

24:03 5km
03:30 slower than last time. Yesterday's Linda and the tail end of a cold are picking on me. 8^(

C2 5k: 21:09.6, last time 21:07. Pretty much even. Came out too slow, finished hard. Not very motivated to get started today. Will make up either the FS WOD or Linda later tonight after the gym is empty.

Complete 5k in 22:54:79 not a good time but something to gage for next time. Cannot wait to see what the workout is for tomorrow. Nice not to have to do any pullups for a change. Just kidding.

Also, got my rings and video today and have them mounted in my apartment. Wow, what a difference the instability makes. Ring dips are hard. BW 240, can get 30 bar dips, so far none on the rings. Pure Strength > functional strength. For now.

Another disappointing performance, well off my PR. 24:16, using a new treadmill. Felt pretty lousy all the way. Guess I better work a bit harder.

Tariq

28:35
treadmill vs. 29:45 on elliptical last time

24:30 as rx'd

14 seconds faster than last time, felt strong

26:39tm, I'm getting worse...

Rowed 5k16m in 25:09 (PR)

6.1K in 30:14 (3 sec slower than last time thanks to 84x185# Front Squats and 3 Bars O' Death) on hilly course pushing 70+# of double jogger & kids.

Wife: did 2 B.O.D., again, (45# DL and 55# clean - opposite of friend) while helping a friend do 3 B.O.D.

32:06 - I thought I was moving a lot faster than that...this is the most I have ever run (read jogged) at one time...

30:22
Treadmill & Track

My worst performance yet. Wont even post my time. Don't think I'm eating right or sleeping right.

25:04

27:55

On the treadmill at 1% incline. It hurt, must do better next time.

Crossfit Plano....killed me on Saturday with my first run in with Fight Gone Bad....

5.2k Run today in 27:01 still hurting...I know I'm weak

Yesterday I did Friday's workout, today I did Linda, and tonight I did the 5K. I am pretty sure someone hates my legs.

Half way thru the 5k my calf went south on me. Finished it in 29:13.

Cant' wait for tomorrow.

4 mi

26:57

5k Run @ 28:28 on a track.

30:07

ran on treadmill 1% incline. 1:30 better than the last time, but that was outside on a hilly course. unfortunately too dark to run outside this time of year after work.

5k in 24:05 on treadmill

29:30, slightly slower than my last 29:11. A cold and rainy night in Minneapolis.

Thanks for the support and encouragement guys!

I went back in the afternoon for KB session and finally got started on training for kipping pull ups :-) At this rate, my brain is going to be fried before my body gives up. It takes a lot of concentration to get this pull up motion down.

Did this one after work at 0200. Got a wild hair.

22:42. PR on this treadmill.

-D.

crossfit tikrit:
mfbunch: 19:10, 3 minute improvement-of course, the last post was the second one in three days-best 5k time in 13 years (approaching old pr of 18:52)
joeyd: 21:46 on treadmill, pr, over 4 minute improvement-had to walk on last one b/c of shin splints

First WOD ever. 23 min for 3 miles. Should have figured out the 5k equivalent for miles beforehand. Learning. . .

Treadmill 1% incline. 21:50. 1 minute off last WOD time.

I did this WOD yesterday but forgot to post my time. My legs and back were still tight from LINDA! I came in with a slow 32:00, but this was close to a 10 minute improvement from last 5K (when I could hardly move either leg). This is amazing since I have not done any "cardio" since the last 5K.

Subbed 5K Row. 22:12 PR, and 7:00 better than the last time did it as the WOD.

Right after the spear was invented, there was no further need for running.

WOD-22:16
This time I wore my body armor and helmet, an extra 23 pounds. It felt good to run, I haven't worked out in about a month due to work. Can harldy wait for tommorrow.

40 yr male

third week of CF

cfwux3 pullups need improvement
Did 25 min on stationary bike.
looking forward to posting a decent time for Fran
knee pain is gone from the magic of CF

I did the squat/sit-up workout two nights ago and ran last night. I am a bit sore.
Weather was cold and damp. 1 1/2 min slower than last time. 3 miles in 33:10

About 30 minutes. Lost stopwatch.

19:05, felt strong!

Dan's 5K time was better on Halloween, chasing a "perp."

Focus day: DL, FS, PU, Dips. Only thing was, no place to do dips, so I fooled around with decline bench press. Got it up to sets of 3 at 145#. 3x10 on all movements.
Followed by C2 100m sprints. Brutal.

Hi all,
Workouts as follows

#1 Ring dipx10 and Pull-upx10 (full ext.; no kip) for seven rounds. (morning).

#2 Walking lunge 120' (28 steps),
BB throwx20 (against wall),
BB push-upx15 (feet on floor), and
Farmer's walk 240' (40# DB's) for ten rounds (rounds 4&5, 8&9 were done together). (noontime) Duration 30:00

YMCA-Lincoln Park (4 Sets/Stairs) 46.5min

my foot is still agianst running. Subbed a martial arts workout instead (about 45 minutes).

4 miles : 35:30 on TM

5 mile road march, 35 pound ruck plus water and LBE
1.09.27
almost 5 minutes slower than last week. Try again Wednesday

Jeremy

Yay!

25:00, which is 2:40 faster than my first crossfit 5k.

27:49

beat previous time by over 3 minutes! My best on this route. Helps that it wasn't in the high nineties for once.

9:15 (14:41 on 30 August 2005)

Used rx'd weight. All sets broken except the last set of thrusters. Pullups were kipping.

Wrists didn't bother me this time. Probably because of all the front squats and cleans I've been doing (in WODs) since last Fran.

Definite improvement. Thanks crossfit.

Ah crap posted this to the wrong day. Please disregard.

47:44, cutting ~3 min. per 5k

Did this WOD after "Fran" on Tue 11/15/05.

5K = 26:33 (Last 5K = 26:47)

I probably could have gone about 25:15 or sub 25 if I didn't do "Fran" before the 5K. Hmmmm

Thank you Coach and thank you CrossFit!

Had planned a 5km run with PT client so WOD worked in well.
Ran it in 26:19 her in 26:34. Urban loop around gym, with a little hill mid way
I think if i hadn't had to slow down so she could keep up i could have done it in sub 25 so thats the goal next time.

First Urban 5km,Usually do a 5.5km river loop so have no comprision except last time i did 5.5 ( 30min something) and i had to walk part to prevent visit from puckie (might have had something to do with 11:30am 35 C and 89% humidity)

21:51

Tim

L: 25:19...first distance run taken seriously in months, great room for improvement, breaking the threshold...its been too long

T: 19:15...solid run, felt real good...GET SOME!!

5K in 26 min...the guy on the treadmill next to me managed to drop his towel then cell phone on my treadmill so that slowed me down some. Treadmills suck...lots of room for improvement...

Ran 3K with ease, not even outta breath, should have finished full 5k!

to add to last post i ran that in 20mins

18:01 5k - should have pushed harder!!!

26:13 ( 15sec slowere than last time)

Finally recovered (barely) enough from the front squats to get to this, but did 5k row. 23:14. This was still tough and off my best time.

6ks at 38 min

CFWU x 3
26:45

Figured our 6.5 laps around the school was less than 3.1 miles, as evidenced by the 10/22 run on a marked trail. Decided to run 7 laps.

11/16/05 - 24:38 (7 laps around school)...felt tired and haven't run in a LONG time, but was glad to get this done.
10/22/05 - 24:48 (~3.1 miles)
10/19/05 - 22:48 (6.5 laps around school)
9/19/05 - 23:14 (6.5 laps around school)
8/26/05 - 24:08 (6.5 laps around school)

29:34 on treadmill.

I missed this workout due to a funeral so I ran 4 miles the next day. Didn't run for time, just enjoyed the beautiful evening.

26:59
First run since July.

23:05 on treadmill. Personal best by one minute!