January 23, 2006

Monday 060123

Run 10 K

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Ryan and Aaron - Washington, DC.

Posted by lauren at January 23, 2006 6:31 PM

6.2 miles right?

Comment #1 - Posted by: Frank at January 22, 2006 7:41 PM

Frank, yes, 6.2 miles.

Comment #2 - Posted by: john v. at January 22, 2006 7:43 PM

Go Seahawks!

Comment #3 - Posted by: Sean R. at January 22, 2006 7:54 PM

My bad. I shot off my mouth a couple days ago ;)

Comment #4 - Posted by: Chris H. at January 22, 2006 8:03 PM

Here we go, Steelers, here we go! Pittsburgh's goin to da Super Bowl!

Comment #5 - Posted by: J. Holmes at January 22, 2006 8:05 PM

this will be interesting...many WOD's, no 10k's for a LONG time!

Comment #6 - Posted by: RandyG at January 22, 2006 8:08 PM

I started Xfit two weeks ago, and this is the first WOD that I know i will finish. Being a londistance runner my body has been dead from all the muscle work.

Comment #7 - Posted by: Jason B. at January 22, 2006 8:15 PM

One problem here. It is very cold outside and by the time I get to try this is will be dark and cold. Only other option is to run this on a tread mill -- which is the bane of any good runner; boredom will overcome before exhaustion. I'll see what I feel like tomorrow.

On other issues. When running in my neighborhood I often come accross dogs, wild and not so wild (I am outside of city limits where alot of people feel like they can drop off unwanted animals). The many times I have been attacked I have been victorious. Usually a well thrown rock or boot (I run in combat boots) in the jaw works the magic. I also wear SAP gloves in case it gets real ugly. What other cheap ways do people use to protect themselves as they brave the wilds of running outside?

Comment #8 - Posted by: MLM at January 22, 2006 8:21 PM

MLM - OC spray is typically fairly effective on dogs, and doesn't do any permanent damage. Be warned, through... just as with people, it doesn't always work. Check out Fox Labs as some of the best available.

Comment #9 - Posted by: Baron at January 22, 2006 8:32 PM

MLM, I don't have any issues where I live but have heard of people running with pepper spray as well.

Comment #10 - Posted by: Toby at January 22, 2006 8:33 PM

oh man... i'll end up doing this on a track...26 laps i pressume

Comment #11 - Posted by: Frank at January 22, 2006 8:36 PM

Just a quick question....my PT test requires weighted pullups...should I add weight to the pullup sets in the WODs or just do as prescribed.

Comment #12 - Posted by: MH at January 22, 2006 8:42 PM

10K??? Yikes!!!

Comment #13 - Posted by: Sharon Smith-Mauney at January 22, 2006 8:57 PM

i just want to thank everyone at crossfit. ive been crossfitting about 2 weeks and can already feel a huge difference. i come from a martial arts and ultimate background, so i have done conditioning, but nothing remotely effective as this. thanks again!

Comment #14 - Posted by: a. greenberg at January 22, 2006 9:11 PM

Regarding dogs, I used to carry an ASP (collapsible baton), but just carry OC. Much easier, even though I have yet to use it. Don't oversweat the dogs. If you want to go mano et dogo, be my guest. I'd rather give them a squirt or three of "breath freshener."

Man...10K. This is going to a challenge for me. Fun times ahead!

Comment #15 - Posted by: John K. at January 22, 2006 9:22 PM

Re: Wild Dogs.

Smack them with your banjo.


Comment #16 - Posted by: Dan Silver at January 22, 2006 9:28 PM

If you don't want to risk a wrong wind-direction pepper spray, get a little airhorn from your local sporting goods store -- usually scares the heck out of 'em.

Comment #17 - Posted by: Tim Chauran at January 22, 2006 9:46 PM

MLM Asked:
"What other cheap ways do people use to protect themselves as they brave the wilds of running outside?"

Pepper spray is probably the best less-than-lethal option against dogs...NOT MACE, but Pepper Spray with OC (Oleoresin Capscaicin...spelling). Remember the wind direction if you pop it off. For dogs, a stream might work best since you can engage from further distances.

Around here, I'd just shoot it. (yes, I jog armed). Remember, however, that if you choose this option, you have to notify the owners (if possible) since dogs are considered property...also firing a weapon in city limits (my case) tends to get the cops nervous...so call them first before a neighbor does.

Comment #18 - Posted by: TimW at January 22, 2006 9:50 PM

a solid 1-2ft long pipe or stick does great for the doggies.dont even have to break yer stride

Comment #19 - Posted by: pete at January 22, 2006 10:19 PM

I must have been hoping for a 5K a little too hard. Sorry guys.

By the way, regarding dogs. We used to break up dog fights with cold water (from a hose or pail). Perhaps squirting them with your water bottle with a sports top (assuming you run with it) would be a useful deterrent until you can get something a little more powerful.

TimW, where the heck do you live?

Comment #20 - Posted by: John Elstad at January 22, 2006 10:19 PM

Dogs - OC when they're barking...aim for the bark :D

This is going to suck tomorrow AM!

Comment #21 - Posted by: tedw at January 22, 2006 10:29 PM

Johm - Comment 20

Phoenix. Don't you know we all carry guns because we have to fight Indians every day? :)

Why jus' the other day, Wyatt and I were playin' cards and....

Comment #22 - Posted by: TimW at January 22, 2006 10:30 PM

RE: Dogs

A simple trick with dogs is to not turn your back on them which requires you to run backwards sometimes. Of course (with anything)this isn't 100% effective.

Comment #23 - Posted by: Erik at January 22, 2006 11:24 PM


Oh man oh man. Wild dogs...talk about open season. If it's somebody's pet whose attacking you...go pepper spray the owner. If its a wild dog...shoot it!!!

Comment #24 - Posted by: Robert at January 22, 2006 11:40 PM

Aloha. Is there anyone that substitutes the 6.2 running for another cardio workout? If so, what workout? Thanks!

Comment #25 - Posted by: Brian at January 23, 2006 1:47 AM

You could row.

Comment #26 - Posted by: bradw at January 23, 2006 2:19 AM

mix some vinegar and cayenne together, put that in a squirt gun. I used to have a similar problem, after a few shots they got the message (the dogs that is)

Comment #27 - Posted by: buck at January 23, 2006 2:53 AM

58:12 outside

Comment #28 - Posted by: Tom O at January 23, 2006 3:04 AM

I was running with my dog one day and another dog came out of nowhere and attacked her. I shouted...didn't work, I tried to get in there and almost lost a hand so I settled on kicking the attacker in the jaw and it took off. My dog came out of it a little startled but no injuries.

Comment #29 - Posted by: Jim at January 23, 2006 3:06 AM

Ouch! not a runner.
Ran out of time because I was so damn slow....

7k, 1:14:07.

Onward and upward.

Have a great day, all.

Comment #30 - Posted by: Mark Sampson at January 23, 2006 3:14 AM

we had this wonderful thought that since we had to miss yesterday's WOD we would do that as well as the 10K... we must have been on drugs.. will have to do the run on our rest day...

rich, rick, jessie, johnnie

Comment #31 - Posted by: rich s. at January 23, 2006 4:36 AM

The guys in the picture are a couple of tools. Tools!

Comment #32 - Posted by: Gordon at January 23, 2006 5:13 AM

Bite the dog back.

Comment #33 - Posted by: JG at January 23, 2006 5:26 AM

My recovering elbows were a little tender this morning, so this is exactaly what the doctor ordered. Weather in St Louis looks nice this afternoon,44°F Winds from West at 6 mph. Perfect day for a Janurary run.
Thanks for all the dedication in the crossfit community.

Comment #34 - Posted by: DanMiller at January 23, 2006 5:31 AM

I hate running and I don't think I've ever even gone 5k. (whine whine, anyone have some cheese?)
Maybe I'll go do this after work tonight...won't have time in the am.

Did a 40% assisted Angie this am in 15 min....
Incline rows sub for pull-ups
Inclined pushups on Smith machine bar
Almost-unassisted GHD-type situps
Squats as rx'd
40 reps instead of 100
after two weeks off due to working overtime

Comment #35 - Posted by: tirzah at January 23, 2006 5:37 AM

Since our dog was attacked, my sister and I have taken to carrying a spray bottle filled with ammonia when we are out walking. Haven't had an occaision to use it, but apparently dogs can't stand the stuff...

Comment #36 - Posted by: kls at January 23, 2006 5:57 AM

I agree with Gordon, mostly cause we know these guys.

Comment #37 - Posted by: Brant at January 23, 2006 6:44 AM

I used to carry a Masterlock on the end of a 2 foot piece of chain. It fit nicely in the pocket, and a dog hit on the head with it is deterred nicely. I hit one dog with it, and every time he saw me after that, he ran the other way.

Comment #38 - Posted by: JD Stephenson at January 23, 2006 6:46 AM

it's been a while since I've ran this far and i felt every step.


Comment #39 - Posted by: DBJ at January 23, 2006 6:53 AM

10K -holy crap! My brain goes numb (well, more numb) after 10 minutes of "cardio". I think I'd rather do Fran-kenstein again! Maybe I'll have to as my bum heel won't allow running 10K. If I wasn't afraid of getting kicked out of the He-Man Women Haters Club, I'd do an Aerobics class ...nah! Maybe I could just spend and hour chasing wild dogs around with a Masterlock on the end of a two foot chain. Great idea, BTW; I'd run away too!

Comment #40 - Posted by: John Seiler at January 23, 2006 7:10 AM

Newbie here and excited that there is finally a WOD that I can complete without having to change it up at all (lol). What is scary is after losing 130 pounds, my first chance to finally complete one is a damn running event.

Comment #41 - Posted by: Justin at January 23, 2006 7:14 AM

I'm a 52 yr old male 5'5" and 190lbs. I train in a karate class two times a week, but it ain't enough, and theres no way I survive some of the daily xfit work outs. Does any one have a Xfit conditioning program that could get me on my way to xfit success? Due to my location I am on my own regarding training options. I'd appreciate any help. As for the wild dogs a squirt gum filled with amonia and cyanne pepper might change thier attitude

Comment #42 - Posted by: billyboy at January 23, 2006 7:28 AM

59:34 on the road, slow for me

As for dogs, I ran into a few today. A loud authoritative "NO!" usually suffices.

Billyboy, the May 2003 issue of the xfit journal has a beginner's program.

Comment #43 - Posted by: Sam P at January 23, 2006 7:39 AM

You lost 130 lbs? What was her name? Great job.

My approach has been this: be honest about your ability, scale the workouts appropriately, challenge yourself daily and keep your chin up. And just like in your karate class, master the basics before you move on to more complicated movements.

Check out CrossFit Journal issue 26 for a beginner's routine. Also the "Starting" section of the message board is a treasure trove.

Where are you? Odds are there's somebody doing CrossFit not too far away. Might be me.

Comment #44 - Posted by: Chris J at January 23, 2006 7:55 AM

#42 billyboy,

I recommend using the WOD and scaling back the weight, reps, and/or distance to something that you can manage. Check out yesterday's message board for substitutes that people used, such as lower weights, assisted pullups, walking or "crawling" for the runs. The WOD's will gradually become more manageable as you progress and you can gradually scale up. I don't know of any better way to work your way into the WOD's. Keep in mind that, as you've observed, the WOD's are designed to challenge even the most elite athlete. I've been cross-fitting for about three months and still can't do even half of them "as-prescribed". For suggestions on substitutions, check out Cross-Fit FAQ.

Good Luck,

Scott H.

Comment #45 - Posted by: SAH at January 23, 2006 7:59 AM

Subbed a 15 mile indoor bike for the run ( its snowing outside)

Comment #46 - Posted by: Adam DV at January 23, 2006 8:29 AM

10k =49.11.73

Comment #47 - Posted by: dennyy at January 23, 2006 8:35 AM


I agree. That guy in the picture is a tool.

Comment #48 - Posted by: mac at January 23, 2006 8:50 AM

Apropos of nothing... What's the difference between a thruster and a push press? Does one squat lower on thrusters? Just kind of curious because I couldn't tell from watching the videos.

Comment #49 - Posted by: schapm at January 23, 2006 8:53 AM

I am still really curious...


Comment #50 - Posted by: masterpayne at January 23, 2006 8:54 AM

One of my goals this year is to improve my running times. My 10k times are hideously slow (as is all my running), so I'm planning different distance interval sprinting twice a week. Doing a 10k today would onlt reinforce my shuffle. No reason to train myself to continue to run slow....

3 200 meter sprints with 60 second walking breaks: 29, 34 and 47 seconds. I was planning on doing more sprints but I was getting close to a muscle pull. I'm going to have to build up to be anble to do more intervals. Finished with one 800 meter run at 4:09. 7 sets of 10 dead hang pullups worked in as a warmup and between intervals.

My butt, calves, hams and hip flexors are already sore.

Comment #51 - Posted by: kelly moore at January 23, 2006 9:25 AM

Rucksack pushups? Heck yeah... Maybe you'll make Marine OCS after all, Aaron.

J/K >;-/

Comment #52 - Posted by: Adam C L at January 23, 2006 9:26 AM

48:03.........A good run on the treadmill, will try to make up yesterday's workout this afternoon without the running. 1st week of Crossfit. Starting slow but coming into it.

Comment #53 - Posted by: RyderJag at January 23, 2006 9:30 AM

Too dark to run this am...so I did The Magic Fifty p156.. Ross Enamait ..Infinite Intensity 35#s & one min rest bt rounds check out his book its neat!

Comment #54 - Posted by: dave k at January 23, 2006 9:32 AM

Today's photo raises a question. Does correct pushup form have your head down or up? I find doing them with my head up to be more difficult, but also harder on my lower back.

Comment #55 - Posted by: Ellen S at January 23, 2006 9:37 AM

Ran well ,I was pleased with my effort.Hilly course over the South Downs in UK .42.24. Finished downhill which was nice ,a gently sloping path for about 3/4 of a mile.

Comment #56 - Posted by: Guy at January 23, 2006 9:53 AM

Hi all,
Workout as follows
{Run (w/70# pack) 1810', Push-up (w/ same pack)x6, and DB curl (30#er's)x12}x8.
Bdw. 178#'s.
Duration 37:15.
Until tomorrow...

Comment #57 - Posted by: Jonathan Jensen at January 23, 2006 9:53 AM

Talissa: 6.4 miles in 51:53

Comment #58 - Posted by: Dublin Girls at January 23, 2006 9:54 AM

I also walked 3.5 miles prior to WOD.

Kelly, do some walking for active recovery.

Comment #59 - Posted by: Jonathan Jensen at January 23, 2006 9:57 AM

Ellen, (comment #55), head up or neutral is better, I believe--don't tuck your chin. Also, try and keep your face as relaxed as possible while doing them.

Comment #60 - Posted by: Clay Jones at January 23, 2006 10:05 AM

Frank (#25) 400m track x 25 laps = 10k. Most college tracks are 400m, believe this is the case for HS tracks as well.

Comment #61 - Posted by: Clay Jones at January 23, 2006 10:11 AM


WOD - 1:04:12 ...made good friends with the company treadmill.

Good: I got to watch SportsCenter for an hour.
Better: I finished it!
Best: ITB pain is a distant but horrible memory.

Comment #62 - Posted by: Chris J at January 23, 2006 10:19 AM


Thanks - I'm going to need it.

Comment #63 - Posted by: kelly moore at January 23, 2006 10:34 AM

Since I have foot problems and even a 800m run causes pain for hours afterward, I subbed a 10k bike ride. Besides, I've never run more than 3 miles anyway. :)

Subbed 10k Bike ride around neighborhood. 39:13.68

My ass hurts.

Comment #64 - Posted by: TimW at January 23, 2006 10:40 AM

rowed 10K 40:25

Comment #65 - Posted by: JeffT at January 23, 2006 10:43 AM

10k run in 56:48. I used the Google pedometer hack to measure my route, and found that what I thought was 5k was actually about 4.4k. Today's run was twice around a real 5k route.

Comment #66 - Posted by: Sam L at January 23, 2006 10:44 AM

55:55 over a hilly northern Virginia course. I should not feel this bad after a 10k; I've run 4 marathons, but have given up running for CF. I think I'm going to add in some interval work on off days, as well.

Kelly, your post encourages me that my horriffic run times are not indicative of being in "bad" shape (I still suffer from my prior life view of run times as a measure of fitness). FWIW, I've also found that one of the quicker ways to bring down run times is doing quarter miles, much like you were doing with 200's. Quarters are just long enough for the average person that they're not an all-out sprint, but require speed to run at a good pace. Run one and walk one for a total of 8 is a nice workout. (I can hardly believe in high school track we used to run 10 x 1/4's with each one having to be under 80 secs, I think.)

Comment #67 - Posted by: Dale Saran at January 23, 2006 10:52 AM

This is going to be fun in the 30mph winds today. Whole body is still sore from the Oly-Lifting Cert. Who knew Coach B could make you sore, as well as have that much fun, w/a piece of PVC and an empty bar. I recommend attending the next one to anyone who can! Thanks again to all the coach's and fellow CF'rs who attended. It was a great time. The wealth of knowledge that was there was unmeasureble.

Coach and Lauren, Thanks again! You two are amazing people! Can't wait for the Santa Cruz cert. See you all soon.


Comment #68 - Posted by: DJ at January 23, 2006 10:57 AM


WOD as Rx'd.

10k - 57:19.

that first mile was the worst. but it doesn't have to be fun to be fun?

Comment #69 - Posted by: John Messano at January 23, 2006 11:00 AM

Is there anyone in Oklahoma who would like a training partner?

Comment #70 - Posted by: Zach at January 23, 2006 11:21 AM


Comment #71 - Posted by: dave at January 23, 2006 11:23 AM

2 x 3 miles around Rice University.

Lap 1: 27:33
Lap 2: 27:57

6 miles: 55:30

Comment #72 - Posted by: John West at January 23, 2006 11:28 AM


Thanks for the ideas. I'll be doing 400, 600 and 800 meter intervals as well as 200....I thought the 200 would hurt the least of the bunch as I haven't been working much on running but I was wrong. 400s would have forced me to pace myself a little. I'm already plenty sore; I can't wait til tomorrow.

I would love to be able to run ten quarters in less than 80 seconds apiece.

Comment #73 - Posted by: kelly moore at January 23, 2006 11:30 AM

6.2 miles? I get winded driving 6.2 miles. Oh well, there's a first time for everything...

Comment #74 - Posted by: cd1111 at January 23, 2006 11:35 AM

Im biking it.

Comment #75 - Posted by: Orlando at January 23, 2006 11:47 AM

Done yesterdays today.

125 pound Thruster, 12 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

33 mins


Comment #76 - Posted by: Baz at January 23, 2006 11:50 AM

me to kelly 1.20.00 in the quarter is quick .My best is 1.30.00 and that was just once. Consistently over 10x wow. Right now I would consistenly like to get a 1.50.00 in the quarter. And thats during the tough WOD'S. Now its a little over 2 mins .

Comment #77 - Posted by: dennyy at January 23, 2006 11:58 AM

Man...I came across this Blog this a.m. as I was preparing to run yesterday's WOD (too busy painting the kids' bedroom)on my lunch hour:


Inspirational for today's 10K. This guy ran a 54:12 10K in snowshoes (on dirt) at 8,300'.

Comment #78 - Posted by: Adam at January 23, 2006 12:33 PM

i actually ran 15k yesterday.
i think i did the first 10k in 48min at a moderate pace.
i can't do a single pullup, but i am a runner.

Comment #79 - Posted by: my26 at January 23, 2006 12:52 PM

just finshed the 10k, 1:05. haven't ran that far since september. i ended up running in a blizzard, pretty crappy but the run felt good.

Comment #80 - Posted by: darren at January 23, 2006 12:55 PM

24 minutes on a Precor for around 2 miles.

Comment #81 - Posted by: Kedar Bhat at January 23, 2006 1:02 PM

does anyone know the brand name of the large medicine balls used for squating on and throwing or where i can buy them?

Comment #82 - Posted by: Pete at January 23, 2006 1:17 PM

They are Dynamax. http://www.medicineballs.com/

Comment #83 - Posted by: Jeff at January 23, 2006 1:22 PM

Pete (82) they are Dynamax

Comment #84 - Posted by: markb at January 23, 2006 1:23 PM

probably closer to 9k in 55 minutes.

Comment #85 - Posted by: Mark Brinton at January 23, 2006 1:24 PM

Hi Jeff

As ever you are quicker than me!
Look forward to seeing you in April.


Comment #86 - Posted by: Markb at January 23, 2006 1:25 PM

just finished wod from yesterday. What a kick in the peanuts that was. Loved every bit of it!!!!!

Comment #87 - Posted by: Jerry at January 23, 2006 1:27 PM

Wednesday 051214
Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

A nice improvement, same time of 17mins but the first two rounds were done with 95lbs as a pose to the 65 i used throughout last time.

Comment #88 - Posted by: Orrin at January 23, 2006 1:40 PM

34 minutes for 5.5k. Didn't have enough time to do the full run. Have now dedicated myself to crossfit and stopped my weights routine today. Anybody else ever felt qualms about this as well?

Comment #89 - Posted by: Christina Sklebar at January 23, 2006 2:23 PM

Hello everyone.

I didn't have time to run the whole 10k, so ran 5k slowed down twice as hadn't warmed up before hand so think I could have run it a bit quicker.

Time = 29:50

London Crossfitter!

Comment #90 - Posted by: Lorenzo F at January 23, 2006 2:26 PM

10k: 1:02:39. I used to run 2 to 3 miles about 4 times a week and it would kill me. Now after about 8 or 9 weeks of cf this run wasn't fast but it felt really good. I can't wait to smoke the pt test this spring for our department.

Comment #91 - Posted by: Reebs at January 23, 2006 2:36 PM

1:01:11 ...slow... Suprised I even finished it considering after 2 minutes, I wanted to turn around. Just didn't have it in me today.
And to put the cherry on top of this, I failed to break the hour because of my sprinting at the end. You would think this would cut down your time... but not in Canada, when you have a spot of black ice covered with freshly fallen snow! I'll let you figure out the end. Another bruise added to my leg! I love Crossfit :o)

Comment #92 - Posted by: J9 at January 23, 2006 2:47 PM

Ref comment 84 about medicine balls. You are looking for D-balls. I just picked up a 20,30 and 40for our department along with kettlebells and some other odds and ends. I had good luck with perform better sports out of Rhoade Island. They were a very nice group of people and can be found at performbetter.com

Comment #93 - Posted by: brian c at January 23, 2006 2:54 PM

is elliptical okay?

Comment #94 - Posted by: judophit at January 23, 2006 2:55 PM

Only ran three miles because I'm worthless and I had to go to a track coach meeting. I'll try to run more later to make up for it. On the bright side, I've been working on hspu's and improving.

Comment #95 - Posted by: schapm at January 23, 2006 2:55 PM

10K Time 48:14

Ran 5K loop on the road twice @RIT

Comment #96 - Posted by: Todd K at January 23, 2006 3:02 PM

my first 10k (ran my 5k route twice)


Comment #97 - Posted by: paulw at January 23, 2006 3:02 PM

Kelly Moore:

O Goddess, A few days ago you posted about your sore raked shins due to deadlifts. They really won't heal if you keep aggravating them, so if I may humbly suggest, get a cheap pair of soccer shin guards and wear those when performing the deadlift. They'll offer a little protection and give those dinged-up shins some space to heal.

I'm not worthy!!!!

Comment #98 - Posted by: Mike Mueller at January 23, 2006 3:06 PM

back from Vegas III and feeling it. eXtremely fun trip, though.

cfwu x2

WOD: 6.6miles in 57:44 (~8:44 pace). not happy, but not too upset, either...Vegas put a real hurtin on me, and i paid for it today.

Comment #99 - Posted by: ediddy at January 23, 2006 3:08 PM

10k exactly


Comment #100 - Posted by: zag at January 23, 2006 3:08 PM

10k, 46:22.

Comment #101 - Posted by: Shu at January 23, 2006 3:11 PM

20km on elliptical x trainer.
Estimated this to be nearer to actual 10k run.
Gale force winds and heavy rain kept me inside today.I know,i know..toughen up

Comment #102 - Posted by: pete at January 23, 2006 3:19 PM

Anthony (BW=180)
Row 10,000 meters (10km / 6.21 miles)
Time: 45:54 (2:17/500m pace?)

Jodi (BW=110)
Run 10km
Time: 68:04 (10:58/mile pace?)

Comment #103 - Posted by: Anthony B at January 23, 2006 3:30 PM


Comment #104 - Posted by: Mike O at January 23, 2006 3:33 PM

very disappointed but I only mustered a 5k today...which sadly is the longest I have run by about a mile in 5 months or so... didn't feel bad aerobic wise.. my shins got pretty tight and sore and my quads were still hurting some from yesterdays wod.. 35 min for my 5k

Comment #105 - Posted by: vcsnover at January 23, 2006 3:34 PM

10k, outside: 41:07

Ah, sweet, relaxing distance running.

Comment #106 - Posted by: Maffy at January 23, 2006 3:35 PM

It was a great day today.

Comment #107 - Posted by: Aaron Dyer at January 23, 2006 3:42 PM

completed saturday's WOD....deadlifts.

bw: 190lbs.

225 x 10
275 x 2
315 x 2
335 x 2
375 x 1
375 x 1
395 x 1
415 x 1
415 x 1

Comment #108 - Posted by: Steve Liberati at January 23, 2006 3:50 PM

Yesterday's WOD

80 pound Thruster, 10 reps
40 Pull-ups
1:30 Rope
60 pound Thruster, 30 reps
30 Pull-ups
2:00 Rope
40 pound Thruster, 50 reps
20 Pull-ups
3:00 Rope


Wall Sit 1’, :30. :30

Most sets broken, but <:05 rests in most cases. Pullups kipping.

Comment #109 - Posted by: a. greenberg at January 23, 2006 4:06 PM

3.87 Miles. 40 minutes.

Comment #110 - Posted by: Jon Gray at January 23, 2006 4:13 PM

Rowed 10K: 44:06

Comment #111 - Posted by: Jason at January 23, 2006 4:18 PM


Comment #112 - Posted by: OPT at January 23, 2006 4:19 PM

46:39 on treadmill

Comment #113 - Posted by: CodyC at January 23, 2006 4:21 PM


Comment #114 - Posted by: DanMiller at January 23, 2006 4:28 PM

Didn't do the 10k today because the weather was really crappy and didn't feel like spending an hour in the rain. Ran a mile for time instead.

6:35, new PR!

Last time I actually timed my mile was about 4 years ago. It was around 7:25, and that was while running 4 miles a day in wrestling practice. I'm happy :)

Comment #115 - Posted by: Matt Laney at January 23, 2006 4:32 PM

Before today I had never run more than 5 miles in my life.
1:02:42 on a treadmill. Continuous run until 47:00 and then walk/jog combo after that. Still felt great, next time I'll make it.

Comment #116 - Posted by: Mark S. at January 23, 2006 4:33 PM

Running 10k on a treadmill is just too unbearable to even contemplate, so I rowed 5k. I found it very interesting that it was more of a muscular than a cardio challenge. I love to run so I will likely run the 10k in the park this weekend.

Comment #117 - Posted by: Norma at January 23, 2006 4:37 PM

53:20...outside...dark...rain...felt pretty good

Sat in class all day at a criminal investigator
course...needed to wake up

Comment #118 - Posted by: Mel Jenkins at January 23, 2006 4:41 PM

Reconstructed knee would not like me if I pounded out a 10k, so I decided to row 10K.

I got to 4000m (24 minutes) and my ass was comfortably numb to the point of zero feeling all the way down to the quads and hammies. Wobbled to the tread and cranked out a mile (6:30 minutes) to get the feeling in my ass back. Came back to the C2 and cranked out another 5000 meters (28 minutes) and my ass was back asleep and out for the count. Tomorrow is gonna hurt.

Comment #119 - Posted by: GM at January 23, 2006 4:48 PM

51:12 from the time I pressed the 'start' button on the T-Mill. Scarfing some grub and then headed to MMA where I will, no doubt, excel after this nightmare.


Comment #120 - Posted by: Dan Silver at January 23, 2006 5:04 PM


Comment #121 - Posted by: Valbert at January 23, 2006 5:10 PM

Sore back after improper form on clean and snatches two weeks ago, finaly a workout I can do without pain.... How much weight is she squating??????

Comment #122 - Posted by: SethBD at January 23, 2006 5:14 PM

45:23 in the oakland hills...did wifey's 3-mile loop twice. 169 max hr, 151 avg hr.

Comment #123 - Posted by: kevin o at January 23, 2006 5:29 PM

58 min. Of course it would have been better if I didn't have to stop for those traffic lights.

Comment #124 - Posted by: Darren at January 23, 2006 5:30 PM

This is the first time I've attempted a run of more than about 4 miles in well over ten years. But it was a perfect weather day in Austin to try it. Town Lake Hike & Bike Trail. Felt good and had something left to give at the end. Didn't even have to slow to a walk.


Got to be a personal record for me.

I'm very pleased with my time, and I'm sure I'll break an hour the next time this WOD comes up.

Comment #125 - Posted by: EMelton at January 23, 2006 5:31 PM


<3 10k

Comment #126 - Posted by: brendan melville at January 23, 2006 5:32 PM

This is another "life gets in the way" weeks. Family is in town, and no work out yesterday. Tried to come home tonight and row, but after being up since 2am due to a sick baby, I barely made it over 1000m and then bailed. I'm starting to wonder if sleep trumps nutrition as a more critical factor.

Comment #127 - Posted by: Steve Seckinger at January 23, 2006 5:35 PM


You are right - that shin bruise would heal faster if I didn't do convential style deadlifts. I could have and probably should have done trap bar or sumo style deads instead.

Comment #128 - Posted by: kelly moore at January 23, 2006 5:39 PM

Group Moffett completed a 3.5 mile run in 35:58:84. Eventually everyone in Group Moffett will make it to 6.2 miles.

Comment #129 - Posted by: Adrian D at January 23, 2006 5:58 PM

Instead of doing 83km run today i decided to do 30 mins of cardio on the stationary bike, skipping and treadmill jogging. didnt make it too far on the treadmill because the belts always slipping on me. anyways it was decent cardio anyways.

Comment #130 - Posted by: Franz at January 23, 2006 6:00 PM

approx 2 mi run, 23:35, promise to improve my running.

Comment #131 - Posted by: doug at January 23, 2006 6:01 PM

:53::07 10k

Didn't really warm-up. Just did some range of motion stuff I learned at the Oly-cert yesterday... Big mistake! Around mile 5 of 6.2, I felt a sharp pain and tightning in the left side of my lower back. Gutted out the remaining distance w/a limp. If anyone knows what this pain could be from, please let me know. I just poped some vitamin "M" and am about to take a long, cold shower. (Not for a good reason though.)

Comment #132 - Posted by: DJ at January 23, 2006 6:03 PM

I'm taking an enforced break from running due to a calf muscle tear; I did run a very easy 6 miles Sunday in about 1:00 flat, testing to see if my calf was healed (nope).

So..I rode today, which I would be doing anyway.

17.6 miles in 54:00, 19.5 mph avg. home from work. Nice easy ride.

Signed, The Gimp...

Comment #133 - Posted by: Kendall Frederick at January 23, 2006 6:04 PM

ouch, that one hurt....


just when I think I am making some progress, I crush myself on this 10k...

Comment #134 - Posted by: stokedaddyc at January 23, 2006 6:08 PM

Okay......so I have the longest time 10k = One 73 minutes. This is the first time I have ever ran over 2 miles....so I am fired up to even complete this journey!

Keep rockin'!

Comment #135 - Posted by: Dscott at January 23, 2006 6:22 PM


Should have done this on the treadmill. Was very cold out today. Knees were really stiffening up at around 2 miles, and teh cold weather definitly wasn't helping. Plus had to take it kind of slow because it was icy as hell out there.

For remainder of winter, runs will only be on the treadmill!

Comment #136 - Posted by: Josh Perzow at January 23, 2006 6:22 PM

10km in 50:50.
Did Saturday's deadlift WOD at lunch today, ran after work. I'd expected my legs would be feeling the deadlifts and I'm sure they had an effect, but not as bad as I'd anticipated. This would have been an average to moderately fast time for me back when I was running a lot. I'm really happy with how Crossfit keeps my cardio at a very high level. I've only run about 5 times since early October (last half marathon I did, only crossfit and climbing since then) and I didn't have any trouble doing this run. 20km might be a different story, but I'm confident I could scale up to it in a couple of weeks.

Comment #137 - Posted by: mike_h at January 23, 2006 6:24 PM

Ran from RunTex to Town Lake, to Mopac, across the river, to I-35, back to Congress bridge and stopped.

Longest I've ever run in my life! Fun.

Comment #138 - Posted by: emily h. at January 23, 2006 6:34 PM


New running shoes...started to get blister on my arch.

Comment #139 - Posted by: kevindhodges at January 23, 2006 6:35 PM

10k = 49 minutes flat.
Conserved way to much early on. Next time I'll have to remember to not be a wimp.

Comment #140 - Posted by: Travis_r at January 23, 2006 6:41 PM

I find it hard to believe she is actually squattng that much weight, that deep...are we looking at some doctored up photo?

Comment #141 - Posted by: Chris Brophy at January 23, 2006 6:43 PM

1st time doing 10k in a while....39.65...was hot...80 degrees...I am glad I am not in the cold...greta run and looking forward to the rest

Comment #142 - Posted by: Chris Brophy at January 23, 2006 6:48 PM

I decided to try and run my first 5 mile run on Friday since it was a rest day, and I would not be able to work out over the weekend, then got up this morning and ran 2.5 miles before work. So imagine my delight to see 10k as the workout. Instead, I did Saturdays WOD tonight.

Bwt 275

Deadlift 3/2/2/2/1/1/1/1/1

383/393/403/419/429/434/439/444/*470*(new PR)

Comment #143 - Posted by: JeremyJ at January 23, 2006 6:54 PM

I just finished mine a while back. I used the stationary bike and it took me about 32 minutes. I had a bit of resistance on it but not too much.

Comment #144 - Posted by: judophit at January 23, 2006 6:57 PM


Comment #145 - Posted by: Matt Spiller at January 23, 2006 6:58 PM

Hello, Is there anyone that does the crossfit warmup always or most of the time? Thanks

Comment #146 - Posted by: Brian at January 23, 2006 6:59 PM

Paul: Took it easy 50:35
Jen: Awesome! 47:27

Comment #147 - Posted by: Paulf at January 23, 2006 7:01 PM

Sub'd elliptical for run. 67:14--no misprint.

Comment #148 - Posted by: Fatboy Ted at January 23, 2006 7:07 PM

BW-215 so definitely not a runners body, but happy with the time after the deadlifts on Sat. and the thrusters yesterday.


Sprint intervals for the last mile.

Comment #149 - Posted by: Toby at January 23, 2006 7:08 PM

58:55 on treadmill at 1% grade.

I love running, but felt bad tonight. Reduced pace after first mile and ran steady to the end.

Comment #150 - Posted by: Larry E. at January 23, 2006 7:08 PM


Comment #151 - Posted by: Marissa Cullen at January 23, 2006 7:10 PM

My legs felt like crap today. We jogged the 10K in 51 minutes and they still feel like crap. I am glad tomorrow is a rest day.

Comment #152 - Posted by: Ahmik at January 23, 2006 7:13 PM

Did yesterday's WOD, Franzilla. 39 min. Subbed 135 for first set thrusters. Sets all very broken. I pretty much needed a harness, trampolene and 3 circus midgets to get up the last 20 p/u.

Wrist not happy from 135lb thrusters.

Comment #153 - Posted by: Mike OD at January 23, 2006 7:13 PM

Subbed 10k row for run

145lb thrusters x 10
40 pull-ups
400m run
95lb thrusters x 30
30 pull-ups
600m run
45lb thrusters x 50
20 pull-ups
800m run

29:00 minutes even

Comment #154 - Posted by: Steven Stackpole at January 23, 2006 7:14 PM

6.4 miles: 1 hour 1 minute

Comment #155 - Posted by: nick at January 23, 2006 7:15 PM

Subbed a 5 k run on a treadmill, then 5 k row following. The row was interrupted 3 x with phone calls.
Splits were 25:28 run, 24:52 row.

Comment #156 - Posted by: Paul Si at January 23, 2006 7:27 PM

10K in 48:19

Finally, something I can finish right.

Comment #157 - Posted by: Kevin at January 23, 2006 7:38 PM

I know this is off thread, but who is the Asian-American woman, and the blonde woman in the Nasty Girls clip? I see them frequently in many Crossfit clips and hate it when I can't put a name to a face!

Comment #158 - Posted by: Scott U. at January 23, 2006 7:44 PM


Comment #159 - Posted by: BTW at January 23, 2006 7:50 PM

5K Row - 21:45

Comment #160 - Posted by: Baron at January 23, 2006 7:50 PM

Started a weekago and its the first thing I have been able to finish strong.

10K in 48:28

Comment #161 - Posted by: Colin G. at January 23, 2006 7:50 PM

10K in 44:51 @ the beach

Comment #162 - Posted by: Dustin at January 23, 2006 7:52 PM

38:25 as Rx'd.

Comment #163 - Posted by: Jet at January 23, 2006 7:58 PM

No time today for WOD. Just did 2 mile run with 40 pound ruck again. Will do 10K for time on rest day.

Comment #164 - Posted by: Brendan Smith at January 23, 2006 8:01 PM

10K- 43:35

Ran the same course as the Harbor Island 10K in San Diego.

After yesterday's shenanigans my thighs feel like they've been smacked with baseball bats.

Think I'll have "a" beer with dinner...that's the good kind of carbs right???

Comment #165 - Posted by: Robert at January 23, 2006 8:02 PM

1hr few odd seconds

Damn, that sucked. First 30 min went very well, and then...the wheels just came off. Mental workout from there.

Traning thus far has prepared me for the first 30min max - not surprised by today. Maybe I'll mix in a bit of this to round things off? Nah.

Comment #166 - Posted by: Norm Rager at January 23, 2006 8:06 PM

Haven't posted in awhile so here it is:
I did the Deadlift workout yesturday. My weights were: 6X135 (WU) 3X225, 2X315, 2X330, 2X340, 1X360,370,380,390,405 plus I went for 420 and made it! That's 20 lbs better than when I did it in December! Looks like this crossfit stuff actually works.
Sundays workout (thrusters, PU,s and running) wasn't so spectacular. Took me 40.59 and I had to reduce the weight on the first set of thrusters (115 lbs, all sets broken). I did all the pullups with a kip (my new favorite thing to do, HAHA!) and the sets weere broken.
Tomorrow I will do the 10 K run. I haven't ran over 6 miles in years but I'm looking forward to the challenge.

Comment #167 - Posted by: Buck G. at January 23, 2006 8:09 PM


Comment #168 - Posted by: JackM at January 23, 2006 8:16 PM

Couldn't hack it today on the 10k...actually, I just slept through my alarm this morning, then got stuck at work and couldn't get home early enough to get the run in. I'm going to do a 4 day WOD (no rest tomorrow) and incorporate the 10k sometime this week!

Comment #169 - Posted by: tedw at January 23, 2006 8:23 PM

Rower: 15:41min 300Cal
Stairmaster: 30min 240Cal

145 pound Thruster, 10 reps
40 Pull-ups
30 GlutHam Sit-ups
95 pound Thruster, 30 reps
30 Pull-ups
30 GlutHam Sit-ups
45 pound Thruster, 50 reps
30 Pull-ups
30 GlutHam Sit-ups

Comment #170 - Posted by: Durham M. IAFF at January 23, 2006 8:35 PM

6.4 miles of hills in nas whidbey. finished in 1hr5m. That run came out of nowhere.

Comment #171 - Posted by: jamesK at January 23, 2006 8:48 PM

6.2 miles

42:01 on the treadmill.

Comment #172 - Posted by: dammit at January 23, 2006 9:07 PM

5K in 33:20 - 26 weeks pregnant, pushing ~75# in baby jogger through hilly terrain. I really struggled to keep my HR under 85% max (for the baby's sake), but I still ended up with 14 min above 85% w/ an avg HR of 84% (157) for 38:45, which included a 4 min cool down. Since I love to run and this run felt great, it was difficult to limit myself/slow down.

Comment #173 - Posted by: Eric2's Wife at January 23, 2006 9:08 PM

Chris Brophy, no that is not a doctored pic. I was there, and yes she got it.

Brian #146, Yes, I do it before almost all workouts. I know some that don't though. I feel it helps to work on items as well as give you a great warm-up that will have you loose and ready to go for the WOD.

Comment #174 - Posted by: DJ at January 23, 2006 9:10 PM

Thanks DJ. Enjoy your rest day!

Comment #175 - Posted by: Brian at January 23, 2006 9:23 PM

team tikrit:
mfbunch: 46:48 on treadmill
joeyd: 47:39 on treadmill
can't stand treadmills! that's along time to run without going anywhere!

Comment #176 - Posted by: mfbunch at January 23, 2006 9:23 PM

6.2 miles

58:19 Ran outside, temp in the 30's. All I can say is I need to run more. Damn!

Comment #177 - Posted by: chris l at January 23, 2006 10:16 PM

- 14°C outside after work. Subbed indoor workout for run.

Row - 3km
Elliptical trainer @ "12" - 3km
Cycle @ "12" - 4km


Comment #178 - Posted by: Nosey Flynn at January 23, 2006 11:49 PM

Hello everyone.

Didn't have time for a whole 10km or a warm up for this either, so I ran 5km slowing down twice.

Time = 29:50

London Crossfitter!

Comment #179 - Posted by: Lorenzo F at January 24, 2006 1:12 AM

to Brian #56, as often as I can, even if slightly modified; the CFWU has really helped practice common motor skills used frequently in the WOD and warm up the body from the previous hurtfest.
That said today walked 5 min, CFWU x1, then 50:46 on treadmill followed by 5 min walk cool down.

Comment #180 - Posted by: John H at January 24, 2006 3:45 AM

only had time for 5k...done in 30min at fastest setting on treadmill (lame).

Comment #181 - Posted by: AndrewB at January 24, 2006 4:03 AM

No 10k weather available and I ain't running this one inside!
I did a first 5k row instead.

5k row at #5 resistance,
2k @ 9.30
2.5k @ 11.54
4k @ 19.14
5k @ 23.55
AVHR 136

Comment #182 - Posted by: Dan Doiron at January 24, 2006 4:28 AM

10K in 59:05
it was a killer, but im happy!

Comment #183 - Posted by: Pavel Saenz at January 24, 2006 4:53 AM



295 failed
295x1(once I got the bar moving off the floor I concentrated hard on pushing down through my heels and using my legs.


Comment #184 - Posted by: Corey(Fredericton) at January 24, 2006 5:11 AM

57:53 (treadmill)

Comment #185 - Posted by: Andy W. at January 24, 2006 5:27 AM

Ran this am...had only 15 minutes...got in a mile and a half.
I completely suck at running. Long slow torture. :-) And when my speed is up, my stamina lasts for about, oh, 100 yards.

Comment #186 - Posted by: tirzah at January 24, 2006 5:43 AM

39:50 - treadmill. Kids are sleeping when I run at 6 am can't leave them home alone yet that early. Trying to get my speed back after training distance for the marathon season. I'm a runner so I love it when it's on the wod!!!!

Comment #187 - Posted by: shari keener at January 24, 2006 6:07 AM



Comment #188 - Posted by: John Daniel at January 24, 2006 6:18 AM

No running for me. Shins still hurt from just the short distances from the last couple days.

1 and a 1/2 hours of Submission wrestling/ Brazilian Jiu Jitsu.
Good work out.
Anyone know a cure for Shin splints?

Comment #189 - Posted by: RSR at January 24, 2006 7:04 AM

run 5k: 20:36 (treadmill, 1.5 incline)
row 5k: 20:29 (C2, setting 6)
Total time: 41:34 including transition

New abbreviation: BTT = Bored To Tears

Comment #190 - Posted by: Eric2 at January 24, 2006 7:12 AM

10k in 40:48 in 35 deg rain and fog. Almost got hit by a car. Gotta love early mornin' runs.

Comment #191 - Posted by: hoss at January 24, 2006 7:22 AM

Dan Silver on wild dogs: "Smack 'em with your Banjo". Claaaaasic! When is the "Collected Verse and Wisdom of D" coming to a bookstore near me?

My escalating approach to wild dogs:

1) Jedi mind tricks, if that fails
2) pepper spray, if that fails
3) A cudgel for the little curr, or alternately
3a) some big rocks bounced off Fido's forehead.
4) a box of .22 shells is still only $2 at MallWart, and a over under derringer fits nicely into the pocket of my windbreaker.

A friend who trains attack dogs told me that if you suddenly find a pit bull clamped around one of your limbs, your best bet is to shove your thumb up it's ass, which evidently gets their attention really quick, but he might have been a funnin' me.

Comment #192 - Posted by: Mike Mueller at January 24, 2006 7:23 AM

Didn't have time for a 10K run so I ran 5K in 27:50 on a treadmill.

Comment #193 - Posted by: Steve G (Age 44) at January 24, 2006 7:40 AM

50:27 - Haven't run a 10k since I started CF in about April of last year! Felt friggin' great, (at 200# BW). Should've gone out quicker on the treadmill. Thank you Coach, Lauren!

Props to all youse in the 40's; I'll be back...

Comment #194 - Posted by: steve hb at January 24, 2006 7:41 AM

just used google pedometer for wifey's oakland hills loop and was surprised to learn 1 lap is 2.44 miles, therefore 2 laps is 4.88 miles, not the 5.2 expected, so 46 minute time is not for 6.2 miles, but for 4.88. seemed a tad fast...

Comment #195 - Posted by: kevin o at January 24, 2006 8:03 AM

I think 4 hours of dancing in stilettos this weekend did my ankle in, so no running for me. Hopefully this weekend. Did 35 minutes of legs--made it through the whole workout without stopping--worked through the pain. Arms are still sore from Sunday night.

Comment #196 - Posted by: Dmh6482 at January 24, 2006 8:28 AM

Ankle started hurting (achilles injury) after 2k.
So did 2k on the rower and ~6k on the bike.

Comment #197 - Posted by: Rory at January 24, 2006 8:35 AM

After playing an hour of hockey this morning(four on four, with no subs), I figured that was about 10k.. so I caught up from this weekends deadlifts. Oh, and I have another game tomorrow.. thats lots of cardio!

Comment #198 - Posted by: Mike Chagnon at January 24, 2006 8:38 AM

Only did 5K but did it outside in the wet, windy, wicked winter of Helsinki... If it wasn´t so windy I would've done 10K. ;-) And I got me Adidas Clima Cools soaking wet in the first 20 meters.

Comment #199 - Posted by: Meri at January 24, 2006 10:20 AM

Ran a bit over 4 miles in 32 mins and change. Dark, rainy, and car-rich suburban streets. And I twisted my ankle during the warmup. Pass me some brie, please?

Comment #200 - Posted by: MikeT at January 24, 2006 10:30 AM

5k, 31 min., t-mill.

Overwhelming boredom.

Comment #201 - Posted by: Alex McClung at January 24, 2006 11:45 AM

Ouch 67:01

I think that this is the longest run in 15 yrs.

Comment #202 - Posted by: Anand B. at January 24, 2006 12:20 PM

posting a day late (worked out yest.)

No running for me still,

5x5 front squat used all the weight I had available : 125 up to 160 for the last set.

Comment #203 - Posted by: J Jones at January 24, 2006 1:19 PM

Ben: 37:41 (somewhere between 5 and 6 miles)

Matt: 30 minutes elliptical

Comment #204 - Posted by: USMC Denver at January 24, 2006 1:36 PM

6'4" 220lbs...okay 226lbs. Ran it in 52:39.

Comment #205 - Posted by: Taylor at January 24, 2006 2:11 PM

Ran 7 miles total in 58 minutes, 6.2 in 50:35

Comment #206 - Posted by: Asher at January 24, 2006 2:35 PM

I haven't ran in months! I was very pleased:

Speed: 5.9
Incline: 5.0

1 mile = 10:38
3.1 mile (5k) = 31:48
3.41 miles = 35 minutes

never slowed down but couldn't continue. Did some clapping pull-ups and handstand pushups.

Comment #207 - Posted by: Frank at January 24, 2006 2:49 PM

am 6.3 miles 61:08

pm swim 8x50m "sprints" in about 40-45 seconds each, 8x50m recovery in between.

8 x 25m crossovers. first four with push off, last four without.

Comment #208 - Posted by: Matt M at January 24, 2006 3:24 PM

51:50 for 9.5 K (measured wrong)
longest run i've done in many moons
full yoga stretch at end
neck/upperback very soar during run/after

Comment #209 - Posted by: GregEv at January 24, 2006 5:10 PM

WOW! Crossfit Rocks!
I havent run this far in at least 16 years (Military)
Didnt think I was gonna make it but I did it and in a fairly respectable time (for me) 1:21.42
I do hurt today though!!!!!

Comment #210 - Posted by: Joey Mc at January 24, 2006 6:07 PM

10km in the drizzle

Comment #211 - Posted by: Adc (XfitSydney) at January 24, 2006 7:23 PM

3.1 miles - 27:23

Comment #212 - Posted by: trooper at January 25, 2006 5:04 AM

I cheated, I read the prescription wrong. Looks like I'll be back later for 3.1 more miles.

Comment #213 - Posted by: trooper at January 25, 2006 5:06 AM

10k - 65:21

50 Pull-ups
100 Sit-ups

Comment #214 - Posted by: Pierce911 at January 25, 2006 8:37 AM

59:57 62. miles

Comment #215 - Posted by: Tiny at January 25, 2006 9:41 AM

45:20 rowing not running

Comment #216 - Posted by: Russell Biser at January 25, 2006 12:00 PM

57:30 rowing not running

Comment #217 - Posted by: Michael Byrd at January 25, 2006 12:01 PM

5K = approx. 32 mins.
I say "approx." because I stepped off the treadmill about every half mile to stretch since this is the furthest I have EVER run since my last 5K in my mid-20's (I'm 39 now). Still wanting my knee to gradually get used to all this running since my surgery in August before I push it too hard.

Comment #218 - Posted by: Mike Scott at January 25, 2006 3:31 PM

Did the thruster, pullup, run (replaced with 500m, 750m, and 1000m rows, respectively) workout.


Comment #219 - Posted by: Mike Joyce at January 25, 2006 4:26 PM

50:43 6.5 miles

Comment #220 - Posted by: aj q at January 25, 2006 5:22 PM

Still recovering from an injury....

little more than 5k in 28:57

feel like a turd!


Comment #221 - Posted by: Murph at January 25, 2006 6:29 PM

Did this on Tue 01/24/06

BW = 228
10K = 56 minutes (TM @ 1%)

Comment #222 - Posted by: Ted Cam at January 25, 2006 10:50 PM

58:43 outside

Comment #223 - Posted by: JohnnyM at January 26, 2006 11:44 AM

Did 3 miles a couple nights ago at the high school track in 33:20.

Comment #224 - Posted by: John P at January 26, 2006 1:20 PM

Late post. I ran this 3 days later.
I had to run it on a .1 mile track so I did 62 laps. May have lost count because my mile times seem sporadic.
1 mile 7:38
2 mile 8:17 I think it may have beem an extra .1
3 mile 7:34
5k total either 23:86 or 24:13
4 mile 7:39
5 mile 8:27
6 mile 8:28
last .2 1:18
2nd 5k 25:05
Total either 49:26 or approx 48:43 either way slow slow slow. First time I have run over 5k in years.

Comment #225 - Posted by: Jim at January 27, 2006 6:55 AM

Did 5 miles instead of the 6.2. My knees were barkin!!!! It was about 20 degrees out and fresh snow still on the ground. If I had a treadmill, would have done the full distance. Did the 5 miles in 37:48.

Comment #226 - Posted by: steve b at January 27, 2006 8:36 AM
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