It's about time. I've been looking forward to a long run for awhile.

Tarzan, errr... Hollis,
I looked in the FAQ and couldn't find "Vine Climbing" as a sub for "Rope climbs". Keep up the good work out there bro. Hopefully I'll be able to come out soon and join you guys for some CF Hawaii style.

DJ

"Honest... I ran out of gas. I, I had a flat tire. I didn't have enough money for cab fare. My tux didn't come back from the cleaners. An old friend came in from out of town. Someone stole my car. There was an earthquake. A terrible flood. Locusts. IT WASN'T MY FAULT, I SWEAR TO..."

ah, crap, I guess I'm 'running' 10k tomorrow.

John S,

Nice. All I can say is,"Was it over when the Germans bombed Pearl Harbor!?".

Congratulations on the article Coach. Good to see some well deserved recognition.

Some tips on running the 10k. If I can run the 5k at 15.3 on the treadmill, what realistically should I aim for on the 10k. Any suggestions? I'm thinking 14.8, or would 15.1 be manageable?

I'm afraid of tenosynovitis in my shin.. that's just up.. i'd like to run. Is there any advice for that ailment? It's not outbreaken yet, but i'd tried it before, and i begin to feel a pain sometimes when i'm running. :-(

Bloody hell, and I just ran for 3 hours on Sat and rode for 5 hours yesterday.

Oh well, JFT

Just a reminder for all, I had to remind myself on the weekend. Make sure to stay hydrated as summer is coming and it's warming up.

JFT? You from the epic camp website?

Jonas Haurum-
Hey bro, I may be out of line in some peoples eyes, but I do know that there are kids who frequent this site. Let's try and watch it w/the "F" bombs. Oh, and go to the message board and do a search for that ailment. There may be something there.

Good article. Finally one that actually paints a pic of what this program is and can do. Not just slander it, us, and Coach. Good job Andy on showing the writer what we're all about.

DJ-
I wasn't aware that my tone might be inappropriate; i guess it's because of my danish upbringing, here almost even the social educators talk to the kids like that.. i'll assume a noble act in future. I'm sorry for any possible inconvenience.

I know it a little redundant on this website but I just wan tto say it.....It's about freakin time people get the idea of what real fitness is like. My thanks to all the crossfit trainers out there spreading the word and training crossfit gremlins.......keep up the excellent work.

Jonas,

No worries bro. We all get fired up at times & I've had to sensor myself many times. As for your ailment. I'm not sure what exactly that is, but would a substitution for running be the answer maybe?

Nietzsche must have been a distance runner. I understand him when running in the heat.

Hey guys,
So I generally hate running, haven't gone on a run in years, and now I'm going to do a 10k? My question: Is there a good way to break this up, or should I just aim for finishing it?

Great Article,Great Support.

Alex, it greatly depends on your fitness. Are you going to run in the gym or outside?

If you're fit, but you haven't run long distance for a while, you can run at a fair clip purely on the strength of the sprints we've been doing.

If you're not fit and your sprints haven't been that intense, then set yourself a goal and try to stick to it without killing yourself.

Most importantly, keep a record of your time and route if applicable, so that you can beat it next time.

5k "holy sore feet batman" need to break out my new "hip",knee,and feet for this one!oh well it can be done.Set me up another glass of "kool aid" bartender!!

wait a sec. Is that a 1 with a 0 behind it....

I have never ran that far.

for those of you with limited or no distance running experience-or any type of cardiovascular exercise for that matter-the key concept is scalability. crossfit can be scaled to the abilities/fitness level of the individual, and this includes running. you can shorten the distance if necessary and build up over time. the next time a 10k comes up, you probably won't have any problem completing.

Finally some good press for crossfit

DJ, when are you getting out here?

Andy, nice work on getting an article we can all stand behind.

Annie, you look so cute preggers. How many pull ups you holding on to? Still 46?

Cill, thanks for the kapiolani park idea. great spot

Nicole, thanks for teaching me everything I know, and giving me the confidance to keep it up away from Santa Cruz

This CROSSFIT community is truely special and I hope that everone who reads this agrees. We are so lucky to have lauren and coach providing us with this unbelievable resource. We should all be proud to be part of it. I know I am.

By the by, Looks like I am going to have to run a peronal best tomorrow.... Kapiolani to Diamond head and back..
http://the.honoluluadvertiser.com/article/2003/Nov/21/sp/sp30a.html
Marker 6 to 9 and back. Wearing my crossfit shirt proudly.

Much love to all

Great article, great site, great community, CrossFit rocks!

Although I rather liked the 'dangerous' moniker (and the blue t-shirts) we were tagged with by the New York Times piece.

first to post
10 k: 1 hour 5 sec.
It did feel a lot harder than the last time. I took me 2 min longer.

happy healthy training
Johan

42.58. Did first 5k at about 20 minute pace, but couldn't sustain it.

John S. #3

Go Run. We're on a mission from God.

Hmmm. 25 posts but only two times posted so far. There's never as much whineing as when crossfitters are told to do a distance run. Anyway, 50 years old, 225 pounds, 1:01:50 for 10km. On the track. Outdoors. At 4 a.m. Now go run (outside).

How about that, I am a few days behind on the WOD's(deployed in Iraq) on the off days I run. Just happened to run 6 miles this AM 40:18. "SHORT" 30 days and a wake up!!!!!

55:12 on the track, outdoors at 5:20 am

44 years old, 213 lbs, 22% bodyfat

will break 50 minutes next time we do this.

Run on TM 1% incline

BWT 230

48:34

Bw: 172
CFWU X 3
Treadmill
0% Incline
10K (6.2 Miles)
Total Time: 39:04

Glad to see CrossFit getting some props in the papers. Get Some!

10K: 45:16 Outside 5K loop twice with a pretty good hill in the middle.

Question: Since no one can full sprint a 10K I assume the pace we choose should be our race pace - is this correct? Should I run as if I entered a 10K race today or just push it a little?

I think I know the answer (Run as hard as you can!!!), but thought I would ask anyway.

50:29
On Potomac Canal Towpath, great morning for a run.

I'm digging the Blues Brothers references...

Hi all,
Workout as follows ALL WEIGHT IN KILOS
Lisa {DL 55x3, 75x2, 90x2, 100x1, 105x1, 110x1x2 SW/ Ring push-upx6x8}.

Jon {Ride one league in 7:53; DL 70x3, 110x2, 140x2, 160x2, 180x2x5 SW/ Ring push-upx16x8}.
Bdw. 83.5
Until tomorrow...

SethBD,
Get home safe shortimer.

Ran 5K easy with a buddy this morning, I'll do 5k hard tonight.

OK...I've looked throught he FAQ and can't find the answer.

Should my goal for the WOD (not today's, but in general) to be to complete the rep without break (meaning lower weight), or use the recommended weight and break as much as necessary?

For example, if the WOD says to do 135lb Clean & Jerk 30 reps for time, should I go lighter weight to do 30 reps unbroken, with the ultimate goal to be to work up to the recommended weight?

First time in almost a decade of running a 10k. I was very worried. 48 min. later and feeling good. CF is amazing.

Measured mileage after the run 5.9mi 45:56 at that pace 10K should be around 48:30.

Legs started to feel heavy and I have not run that distance in quite sometime...feel good...

WOD @ BWT of 272#'s

Ran Castle Park Figure 8 Time Trial route

~6.5 miles in 65:04 (146 AHR)

Last time was 70 minutes.

I have used the 10 minute run/1 minute walk protocol advocated by some Canadian guy to train for a couple of half marathons in the past. I would recommend it if you are not used to runs longer than 5K. Your HR does not decrease that much during the walk intervals and gave me something to look forward to, plus it kind of fits the Xfit interval idea. I'll bet there is some reference to it online. I would look it up but I going to go look for some chocolate milk.

After the last several WODs, my favorite Blues Brothers quote is: "How much for the girls?"

run10k=48.10.14

100 abmat situps=2.51.71
100 good mornings w/45#oly-bar=3.55.05
total=6.46.76

I think I will have to pass on this workout...

See injury forum :P

57:15, which is almost 3 mins faster than when we did this in Jan. Felt comfortable, so next time will aim to knock another 3 mins off....

Like everyone else, it's great to see a program for the greater good get due recognition.
What... Is Tuesday "Blues Brothers Day"? I'm a day behind and had to sacrifice my rest day yesterday to the previous WOD. This run will be a nice change... Pick up the hooves, Sinebad!

blues bros. favorite tune= RAWHIDE

Steve #38

In my opinion, you should start with a lower weight than prescribed and, as your time improves, add weight.

It may be unrealistic in some WODs like the one you mentioned, Grace, to complete all reps without stopping, even with a lighter weight.

So instead you should gauge your effort by comparing your times to others' times. When your time is starting to make you look more fit in comparison to others than you think you are, it is time to add more weight. For example, if you are posting a 3 minute Grace but are only moderately fit, you need to add more weight next time.

kegger #41

Thanks for the reminder about walking a minute for every ten minutes of running. I followed that protocol a couple of years ago and it made running distance much easier for someone who was not used to it.

The proponent, maybe Jeff Galloway but I don't remember for sure, made the case that walking 1 minute for every mile you ran made most people complete the event faster than if they ran the whole time. It worked for me.

I did not like looking at my watch while I ran and was not on a distance-marked course, so I would just walk for a bit after two songs played in my headphones.

58 min on a treadmill. 1 min walks after each mile after the 3rd mile. Legs felt like they were going to die and fall off

Oh boy, my first day and i get a 6 mile run. How fun. I don't know if I can finish it.

47:30 its been a while since my last run. Hate running, its so bloody boring but my mp3 player made all the difference.

Before we run, should we say...
"Its [6.2] miles to Chicago. We have a full tank of gas and half a pack of cigarettes. It's dark and we're wearing sunglasses. Hit It!"

1:06 PR ,but its also first ever.
No running in past 6yrs except WODS since Feb. Prior to 2000 running only 2miles at time at 10 min pace. 120 miles annually.
Kegger, wish I read your post prior to running. Got to mile 5 and had to walk half of remainder.
Bob Long, way to go, great motivator.

53:08

Will tackle run tomorrow. Not enough time today so went back to Elisabeth for another try. Scaled for a lightweight ;=) (OLY bar, gravitron 6, 2:1)

15:03

WOD #7

I hate running long distances, but decided to give it my best. Ran about 3 miles on a track and my knee really started to hurt. Don't know if it is because my legs are so absolutely blasted and my plodding running was causing issues (likely) or if I am not used to running that long of a distance. Well, walked another mile or so and will walk home for work, giving me 6 miles, one way or another, for the day.

My legs hate me. So does my back. My shoulders are being nice (finally) after the thrusters.

CFWUx3
10k 48:11
should have tried harder at the beginning...

Great Article

Good work Andie and Coach

This is the kind of press that we need.

Finally a reporter with the balls to actually do the workouts!!!

Everyone of my clients will love this article and will hopefully send it off to their friends.

That can only help the cause

Thanks

Crossfit Vancouver.....luves ya!

46:10 way too much aerobic work for me :D, but the slow twitch muscle fibers enjoyed the wake up call...punishing the fast twitch specialist

great article,well written and represents CF well

I don't mean to sound like a know it all but those of us in the heavyweight class likely do suffer more from long runs. Run on the grass or trails, 10'run/1' walk and make sure you get some good shoes. I went to a running store and they had me run on a force plate to determine what I needed. They recommended a motion control shoe. I have used the Brooks "Beast" (ain't it a great name?) for 2 years and my knee pain has decreased considerably. Of course the running store did not have 14 EE's, but that's another problem.

I DID IT! I DID IT! YEAH CrossFit!
1st time ever 56 min.

47:29. Out at 23:20 in slower at 24:09. Couldn't get my breathing or rhythm down, still have some type of respiratory ailment. Still it felt good. Weather in Denver 53 degrees and low humidity.

Comment #3 Jake Blues, great movie

10000 meter row
49:15

46 minutes with lots of hills.

I was hoping for a sub 45.
I have not run more than 5k in close to a year.
My legs will be sore tomorrow.

Figures I'd follow a 10k row. I subbed a 5k row b/c of shinsplints. 25:01.

Good article. Already seeing improvement after less than 20 WODs over 9 weeks.

The difference in the reviews of CrossFit by The LA Times and The New York Times is fitting if you compare the lifestyle of most east coasters to those of west coasters.

Coach we all know you ROCK, I'm glad the LA Times agrees.

1:03
BW 225

I just chugged along. I never really got all that tired. I'm not much of a runner.

It's truly amazing and a testiment to CF that a guy my size, that never runs except for WOD's. If you're having doubts about the power of CF, just do the WOD's the best you can and you will see results.

Thanks CrossFit!

-Dennis

46:23 on treadmill, 1% for 2nd 10 minutes, the rest 0%.

Good article. I started Crossfit October 05, change my prespective of what fitness is. I have lost weight and increase muscle and flexibility, just like the article says. I tell everybody about this site, but say it is to dangerous. Which it is not. Hopefully everybody has subscribe to the monthly journal and purchased additonal merchandise, to help keep this website free.

Thank you Mr. Glassman. I greatly appreciate what you have done for me.

First crossfit workout, and psyked to keep going. I'm not too good with those conversions, so I ran an even(?) seven miles in 1hour50seconds.

1st 10k hills lots of hills 52:34

cfwux2

WOD: 10k as rx'd

51:39

- 5:40 improvement from my last 10k on 01/23/2006.

treadmill on 7.5 mph (except when I slowed to a walk to catch my breath)

Went for a 5K run (going to try to a 1/2 load week to recover)

Finished with pull-ups/dips/pvc OHS. Amazing at what I can do now........even on a rest week.

My first ever 10k run....

58:55

Really really pleased!! My aim was to get under 1 hour, so very happy.

I'd just like to thank Mr Apple the iPod man for inventing the shuffle......I stuck on Nutty's metal tunes and just ran!!!!

Never thought I'd be so thankful for chilly rain either....

64:51

ouch.

@steve, I actually do not think that it makes a big difference whether you try to finish a wod in one go with lighter weight or stop-n-go using the correct weight, as long as you can keep the proper form. As long as you get it done! And keep a record so that you can compare ;)

As Rx'd (I hate running, but at least endless spinning classes helped me today), BW 240 (109kg)

53:50
used to run this in about 60 min (but that is over a year ago) - feeling good now that I have accomplished this!

Good article

As rx'd. 53:30

This would be a downer. Ran only 2 mins faster than last time - except for the fact that this time I was wearing 10 lb pack (mandatory, not by choice). Filled w/essentials for running the wire here - pistol, few mags, water in camelbak, radio, and a bunch of candy for the Afghan kids who hang around the wire for the fortuitous appearance of some candy-toting Gringo like me. Great day for a run, too.
Peace, brothers and sisters.

I ain't ready for this 10K business yet, I'm just getting used to the 5K.

Rowed 10K no running due to foot injury
46:04

BW 203
Age 37

Time 43:02

Hilly Course at noon on an awesome spring day in Virginia

Hey , first time posting, but have been crossfitting for a little over 2 months now. My brother and I were a bit confused about the distance and ran 6.5 miles in 48:26. Crossfit is amazing. Thanks

45:18 on treadmill

Ran for 48 mins, no idea of distance.

C2 10K (drag factor 117/118, bwt:188#)
TIME=39:43

Previous and Best 6/19/2005=38:50
Worst=40:36

Right in the middle, felt a little of yesterday's "Nancy" today...

49:30
AVGHR167 MAXHR 179

# 50
Don't look at the run like that. Break it into sections in your mind, then just break each section's previous time. Helps me, that and the ipod....

58:12 for the 10k. Ran the 5k in 29 flat, and I thought I could come back with a negative split but an uphill finish doomed me. No excuses; it's a beautiful spring day here on the Jersey Shore. I'm just older and heavier than in my tri days. At least I can do a boat load more pullups nowadays!

1:09:12 on the treadmill.
the run was long and tough, but what made it worse was i hate running on the treadmill, and i left my discman and ipod at home..... almost died from boredom out there......

only 6 mi.
45:55

10K 52:28

C2 10k

43:46 = 2 min PR.

Did 2 500 meter row time trials.
1st- 1:39
Rest 5 min
2nd- 1:40

100 sit ups
50 back extentions

5k- 35 mins. slow time first run in 3 weeks.

BW-225 BF-21%

I didn't notice much need for this in the comments, but thought it might be helpful for running workouts in general. Google Maps Pedometer App:

http://www.gmap-pedometer.com/

49:38 as rx'd

10k
59:38

First 10k ever, no stops, 1:04:13, warm but pretty windy today.

10K
52:24 have not ran this far in a long time. Lost some time by trying to pace myself the first half and felt that I could have gone faster. There is always next time. No hurries though on the next 10K.

Ran 5k, time 26:18.

47:48

great weather here, it's like lauren knew I wanted to run today...

53:31 Hills, 6K altitude. Nice and cool. First 10K in a several years for me.

***As rx'd 57:02, the out to 10 miles 1:36:56.***

35:54.70
WOD was #2.

BWT 214, 45 years old and only ran 5 miles not 6.2 due to time constraints. 46:47

Dear Coach and Lauren Glassman,

I have been following your workouts for 2 solid months. I am not an exercise physiologist, nor do I have a degree in anything related to exercise other than my P.T. Certification and truth-be-told, that's not worth the paper it's written on.

All I really have is 22 years of being in the exercise business and 45 years as an athlete. So this is a "public confirmation" to the both of you and your staff for what I believe to be the "Best Exercise Delivery System" today.

From a personal standpoint, I have seen a substantial increase in my physical development and my strength and performance in the brief 2-month time frame.

Professionally, I sell Exercise Franchises based on a very similar concept. In 2 months I have asked 4 Franchise Owners to shift their thinking, (and change the business model) to incorporating your ideas. In fact, the newest center I am opening in Jupiter, Florida will be based solely and is currently being desinged on the CrossFit model.

I'm writing this to prove a point that you have a superb product, that is extremely marketable to a weak and largely uneducated nation. Your approach to exercise (fitness being the end result) is truthful, simplistic and refreshing in an age of "hype and deceit" from large fitness equipment manufacturers.

The article was simply wonderful, and it's an honor to be 1 very small contributor in your "crazy experiment". I would wish you luck, but you're far beyond that. I plan to see your success grow rapidly!

Sincerest Thanks,
Matthew Hunt

46:15, not bad want to knock it down to sub 41:00.

(56min.)
First 10K since high school, I graduated in 1989! Stormy weather, hilly neighborhood, pushed 4 yr old in jogger. We both came home wet/cold and downed some hot chocolate.

"The war begins with the battlefield of the mind."
-Jeff Dale

5K 25:32

~4 mile training run today...how fortuitous.

Time: 41:58

This was the longest I have ever run at one time! I can not believe I finished it. I developed three blisters in the process though. I think I need new shoes and possibly some orthotics for my flat feet. Anyone have any suggestions?

BW178
1hr and 3min

I couldn't do the run. I'm having a spinal fusion next week and my left leg and foot go numb after about 10 minutes of jogging. The left gets kind of floppy and I stub it on the ground. I subbed 60 minutes of jumping rope. I jumped on my right foot for about five times and then once or twice on the left foot, and then back to the right. At the end of 60 minutes, my right leg was tired.
I had two disc operations last year. I hope this surgery fixes the problem.
Congratulations to everyone who finsihed the 10K. You guys are awesome!

#95 - Thanks for the link!

Awesome piece in the LA Times...

Will tackle this tonight..

Rowed 10k meters
52:42 compared to last time which was 57:25

55'55" for 10K. Windy and stormy as hell with an electrical storm at the end. I was running with my new K9, Renzo, and decided I did not want to be a human lightning rod and have to write another RIP for another K9 anytime soon. I'd have a hard time explaining that....

Rowed 6,000 meters then finished on the treadmill.
Tried running 1st time since injury to left calf..
could only run for last 20 mins.. 1st time to attempt a 10k.. 1hr 10mins

Hey-

Think, think about what you're try'n ta do to me!

10K 55:21

-Freedom

response to #109 The right running shoes make all the difference. If you don't know what type of foot/step you have, go to a good running shoe shop and let them help you select the right one. It really does matter expect to pay $75-120 for a very good pair. It will be worth not receiving injuries down the road.

Group Moffett

"Cindy"
Complete as many rounds in 20 minutes as you can of:

5 pullups
10 pushups
15 squats

The rounds were between 14-16. We are leaving the 10K for Thursday.

First post, fifth try at CF workouts. Haven't finished one yet...

5k, 31:32

Thanks for this site! The variety is great, as is the pain in new places...

5K row 24:25
5K stair climber 30:30

27 y/o 170 lb approx 12% bf
60:10

First 10k in about 5 years

ran 40 min hard instead in Orlando at 6am, much warmer than Calgary, felt great!

54:20

bw 165

first 10k ever fun fun 44 min and 30 sec...terrible next time want to make it in 38.

without crossfit would never think about running

didn't have known distance course, so I ran for 55 min. pretty hard, first hot day here this spring so I don't think my pace was much faster than the last 10k.

did cfwu first

5K in 27:10 on treadmill
(still recovering from partial achilles tear)

a few days behind so i'll take on "nancy"tonite. MattG. #103 impressive as always.

6.5 miles - 58:30

Thinking about doing some sits and knees to elbows. My core could use some work.

57:13 on treadmill (pouring rain outside..again)
The only thing I like less than running is running on a treadmill.

-20 minutes from last time, which was 9 months ago in the New Jersey Heat & Humidity. Wow over 9 months since I started CF.

!!!!!First Crossfit workout!!!!!

22 year old male, 160 lbs. 6'2" tall.
6 mi. in 55:20, bad for me. Last 10k was full length and same speed, but over very rugged terrain at 5,000+ feet elevation. This was a flat course at sea level. I let myself go too much, glad I'm getting back to working out.

Okay I am a P#*%$.

Hamstring pull two weeks ago and still babying it. No excuse

Ran a 5k 28 minutes. Started aggravating the injury so stopped.

Always down on myself when I dont finish a task.

10K run...49:45

i opted to give murph a shot today

41:03 with sit ups instead of push ups

Great article... feeling the love

"Nancy"
Subbed 500m rows for 400m runs
Achilles tendon is getting better, but not ready for runs
All O.H.S. unbroken

17:30

Steveo

Everyone needs to read #104, wonderfully written and right on point. Amen Matt.

8k run in 48mins, 5k row in 28 mins.
Have a good day, everyone.

10k: 56:09.4.

Does anyone else's stomache get destroyed by 10ks? Uggh...

Last time this workout came around I ran 10k on the elliptical in 56 minutes.

Today, I tried a 5k. Time: 38 minutes. Jogged the first mile, walked/ jogged the rest. It was tough. I think I'll try the 5k once a week or so for awhile to work on jogging/running the whole distance. I am still sore from Cindy WOD.

One thing I know... I've got a long way to go before I peak :)

10k outside on a hilly course in 57:52.

adductors in pain from cindy
went out fast, got a little over 2 miles into it, and died...(head pounding, no more strength in the legs, felt pukie coming on)..tried to walk it off, ran for another few minutes, and gave up. 21 minutes total effort. :-(

Ran yesterday after skipping sat and sun with a bad right elbow and shoulder. Ran 7.2 miles in 1:15:06. Poor considering I ran 9 in in the same time 2 weeks ago.

I just got started at cross fit and I can't do all the workouts, because I don't have access to the proper weights, but I do the running and the push-ups and pull-ups and stuff. I saw the 10k and was a little intemidated, but i was compelled to take it on, besides it was raining today and a great day for a long run. Came in at about a 47.55. thanks

One lap around Boeing Field, 10K: 44:42, not liking weighing 198 pounds at all.

#109 - get good shoes that fit properly, then give your body a chance to get used to them and to distance running. Your body will develop callouses and strengthen joints appropriately.

Last time 1:04:12 and felt miserable.
This time 1:03:02 and felt great. I had plenty of wind but ran out of gas around mile 4. I got busy at work today and simply forgot to eat. I know I could have done this in 50 minutes or less. I gotta be more disciplined about eating.

5 miles in 47 minutes over hilly terrain.

And we have Laurie's first ever WOD:
4.26 miles in 55 minutes on a treadmill.
She's skeptical.

45:30

Ran around Lake Calhoun in Minneapolis twice. Fortunately, the path is exactly 5K around. I was a little stiff at the beginning from a couple hours of soccer last night, but I don't think that was a big factor overall.

1st lap: ~21:30
2nd lap: ~24:00

By the way, this is my first 10K in at least 15 years, so I'm calling it a PR.

Tyler, great time! Be sure to check out the Getting Started message board for suggestions on exercise substitutions.

Oh, HR at completion: ~170bpm.

1 hr 49s

81 deg f

ran 1st 3 w/ no problems -- stopped a lot during the second 3 miles

46:56 - about 6.2 miles outside

Suffered, partly because I needed a potty break which I eventually stopped for (2:45, which is included in the above time). If yesterday hadn't been a rest day it would have been much worse.

Ran 2 miles (slow...~17 min.) this morning and biked 15 miles this evening (~50 min.) in lieu of the 10k. Maybe I'll try to get in a long run later this week. Also did Grace this morning - missed a couple last week. No time, 75 lb clean & jerk. Could've cleaned much more - the jerk was my weak point.

Can't run due to ACL tear and meniscus damage from several years ago. Have strong secondary systems so can still do the WOD's by substituting Precor Elliptical for all runs.

52:14 10K today with resistance set at 7. First time at this distance since started Crossfit in Feb.

This stuff is awesome. I'm 50 and haven't felt or looked this good in 25 years.

bw-209

54:30

As of the last month I get stiff between my lower back and right hip. Sometimes it is quite painful for the next day or so. Any ideas on causes or stretches?

regarding the last post this only occurrs after distance running, 5k+

Pre-work:
35# kb swings x 100
3 rds
light front sq x 6/7/8
pullups x 12
light deadlifts x 12
GHD situps x 10
-----
jog 400
run 200 @ 8:30
walk 1 min
run 200 @ 8:15
walk 1 min
run 200 @ 8:00
walk 1 min
run 200 @ 8:00
walk 1 min
run 200 @ 7:30
walk

40:42

Run approximately 6.84 K (4.25 miles)

Ran outside this time. 10 minute run, one minute walk interval.

Run 10K: 43:32

Ran a loop starting from my dorm around the National Mall and back. Nice night, perfect running conditions... except for running on concrete.

63:15 on a treadmill

First 10k ever! Now I know why!
59:38.

Cheers to everyone who chimed in on the Blues Brothers quotes. I was just hoping someone would get it. :-)

BW 220, Age 35
10K in 58:02
Ran north of Stillwater, MN Lots of hills - about 300 feet of climbing total.
Felt slow at first, but finished strong. Ran pretty even splits, this despite the run being mostly downhill/rolling on the way out and uphill/rolling on the way back.

Distance measured with: http://www.runningmap.com/

Did 21-15-9 of ring dips, 90#push press, pushups in 7:09. Will tackle the long run tomorrow.

Still recovering from my visit to CFHQ - legs way too sore to run. I'm still hobbling and wobbling when I walk and stairs are a challenge. I'll be doing vastly lightened WODs this week.

Did 4 500 meter rows on the C2 instead. Thanks to Jason's instruction, all were finally under the two minute marker. Fastest was 1:52, slowest 1:58.

10-k ran mostly up hill 48:43 not too bad. Bogs and I are spent......keep 'em coming!!!!!!!

Coming off injuries, sprints, pullups, pushups, box jumps at the playground. Kettlebells have totally changed my boxjump. Try for the run tomorrow.
Great article, for once, with a gentle roast of Coach.

Didn't have my running shoes,rather burnt off 600 calories on a versaclimber.50 minutes.Which is about the time of my last 10 k

Subbed a 10K row
41:34

47:53 on treadmill, too late to run outside.

58.37

I fall short yet again... only had a 5 k in my legs today and it was a struggle... even still I did it 10 minutes faster than last 5k on the wod...
HOOAH!!

Modified for a newbie!

2K run

17:22

I was quite sore after "Cindy" yesterday. But a bit of pain didn't stop me! I don't what is better, the pain during the workout or the pain the next day.

First time running 10K since highschool, 17 years ago.

Started off with really stiff shin muscles and an almost cramping pain. Did a walk interval regularly and stretched out my shins. I thought about stopping numerous times but kept going. By the 5km mark they were feeling much better and the second half of the run was actually enjoyable. I'm anxious to do this workout again as I'm sure I can make some significant improvements.

1st 2km: 14:45
2nd 2km: 17:11
3rd 2km: 12:51
4th 2km: 13:41
5th 2km: 13:03

Total time: 1:11:31

Mountain biked for 25 minutes fast and then ran 3.5 miles...no idea on the time but about a 7-8min mile pace. Wiped.

another mountain biker...
I've got a single speed and I rode it 2x my normal distance on some technical and hilly single trek. About 1.5 hours of riding.

Comment #155:

Edit to add: I checked my route on Google maps. Apparently, I only ran 8.24K... still happy with my time.

6.1 miles, 46:09

7:33 average pace, 157 bpm average HR

significant crosswinds near the beach

I'm a little behind this week...
5'10"--190lbs--26yr

A.M. "CINDY" 21rounds and very happy with ROM.

P.M. Ran 3k then limped/jogged another 2k (27:17). Had lots of wind left but still working back from lower leg surgery. It's weird. I have ran a 1/2 marathon since the surgery but if I don't run consistantly I have to start the training process over every time I run. I will start running more frequently(3-4xweek) and mix it up between a 1mile, 5k, intervals and sprints. We will probably run a 5k within a month and I hop to post something respectable for my age and fitness level. This run is dissapointing but shows me what I need to work on the most.

bw 181

only had 30 minutes before my flight.

4.2 miles in 30:36

Ran 5k this AM, slow: rowed 5k in 20:30 tonight.

Team Emerald Coast

Well we wished it upon ourselves!
Joey,Jacob & Anabel ran 4.2 miles yesterday on our off day, and we kiddingly mentioned the WOD would probably be a 10k and it was!!!!

Joey & Anabel- 53:44
Jacob- 53:04
Yvette- 56:54

Joey ran this last time in 1hr and 26min
the others had never run 10k before!
we all ran without stopping. Man this stuff REALLY works!!!!

Hi my question is 56.40min on 9800feet high is good or bad? I'm 29 years old 191LB. and 6'1 high. I only sarted crossfit two and a half months ago.

WOD not done as rxd,Due to lower back and hip pain I did a 5k instead then rowed 500 meters time 56:30.

CrossFit San Diego

5 rounds for time of:
10 Hang Squat Clean Thrusters @ 95 lbs
Run 430m (400m for those who have a more accurate perimeter)

18:36

Followed up with:
25 D-Ball Side Tosses (focus on the "whip" action like throwing a discus)
25 D-Ball Heave Tosses (movement like a Granny Throw or KB Swing)
25 Glute Ham Raises

10k:

10K +/- .25 mile: ~1h 14 min.

Greg

10k - 59:05

Could have ran much faster but my hips and calves started locking up on me half way thru. Need to work on my running form.

CF Plano

Oh, my goodness. I could only complete 5K and that took 40 min. My legs were too tired to complete the task. I sure hope this improves by the next 10K WOD.

10k
44:02

Dan - bwt 252, age - 37

Think I have to post the slowest time of the night. 1:29. Ran (shuffled) 40 min, walked 5 min, ran 20 min, walked 5 min, ran 19 min. GPS had me at 10K, but foggy night and the runningmap.com said 6.5 mi. Any way you slice it, about pathetic. Got home at 11:25pm. Sleepy.

Tauria - 12000 M C2 Row @ 65 min. (Dan feeling quite trounced.)

Didn't run the 10K, instead I biked it pulling a trailer with about 35lbs in it also known as my daughter. It took me right around 35ish minutes.

Team Emerald Coast

Nick Ran after work Ran a 42:18!!!!! Smokinnnn!!!

team tikrit (away team):
mfbunch-ran 5K due to time constraints and recovering plantar injury, felt pretty good, finished last mile at 6:30 pace

Day off, sick. Hopefully back tomorrow

Workout #1- 1200yd swim (freestyle intervals)

Workout #2- CFWU x3

WOD-5k

Haven't ran since February due to knee. W/blessing from Phys.Therapy Tech. I tried it today on the treadmill after our little league game. Thanks to CF, my wind was good, but the knee was another story.... If I was a horse I would put myself down!

Team Tikrit (Home Team)

JoeyD: 44:25
Dropped 3+ minutes off of my last 10K. This is a PR for me!!!!

Jeff,

Thanks for your advice on the shoes (#116). It would be nice not to have to deal with blisters and such. Next time I am down in Denver I will have to go to a running store.

My first 10K ever. Now I know why.
Run/Jog 83:21 min.

thanks to gmaps:
jogged:
6.440423631638049 miles
embarassing 67:59 minutes
bw 215

Thanks!

Thought I'd try running outside on a nice track (Cal State San Marcos) instead of the treadmill at the gym. I've never run a 10K before today...and I still haven't! At mile one, my shins were bothering me. So, I stopped to stretch. Then, my knee began to ache. Lately, my runs on the treadmill have been fine. But, since I truly hate to run, and the track didn't seem to agree with me, I stopped at 2 miles. About 22-1/2 minutes. I'm going to substitute alternate "cardio" exercises for running on 10K days from now on!

BW 172
Age 50

53:08

Back form vacation and my time was dismal 46:42

65:03

phew...haven't run that far since trying to impress a cross-country runner in college....

1:07:32-about 5 minutes slower but I think I ran a little farther than last time. Thought I would be a little faster since I am lighter without my appendix which was taken out last week!

C2 Row 10,000m
40.16
SPM 19
Ave/500 1.59

BW-206

10k - 44:24

10K - 58:12 on the road, both asphalt and dirt.
37 years, 220 lbs., too much body fat. Still pretty new to CF. Gotta do better next time.

Well, only ran 7K. Took 34 minutes.

54:02 on a hilly route...numb dumb me didn't drink enough h2o beforehand...ouch...

as rx'd 1:01 tough very windy run!

as Rxd 45:15

56:15

I only had time for a 5K.

18:16

59:57. Ran the first half significantly slower than the second- wore the wrong shoes and had to change. First 10K I've done in a very long time...and it was way easy.

4.3 miles, 35:53. Not a good run today. Dragging.

Just getting back into Crossfit, so I took this one easy. Took a 49-minute-and-change walk around the neighborhood.

a.m. Tabata Something Else

p.m. Ran 42 min on OCS trails in Quantico. Distance unknown.

First CrossFit session. 55 mins, giving "Linda" a shot today.

60:02

Felt horrible the whole time. I am glad I didn't attempt to run the LA marathon. That would have been embarrasing.

CF warm-up 2x's
Ran 10K on the treadmill in 49:13. I had my iPod, so it wasn't too monotonous.

Just taught an hour step interval class, so I'm ready to slip into a COMA. Other than that, I've never felt better...

A day behind,
7 miles
61:25

56:09
6.4 miles ran outside.

Modified WOD:
6.2 miles on NordicTrack XC skier, full incline, #4 ski resistance setting

~48 minutes

Could have gone harder. I was amazed at how I seemed to kick into what seemed like a better metabolism after mile 2. It was an awesome feeling.

A day behind. 52:07 on treadmill, but had plenty left in the tank. First 10K in 10 years.

Didn't have time or place to run 10k, so subbed the following workout:

Run ~300m
15 pull-ups
15 squats
15 push-ups
15 sit-ups

Rinse and repeat 5x

22:18

Only got in about 5 miles. Had a plane to recover. Felt HORRIBLE but kept on trekkin! I think I need to incorporate more distance runs in with the intervals. I used to be able to do a 10k in 55 min. Working back towards it!

WEAK WEAK - Ran 5K it took me 40 min. I am feeling it today!!

Paul: 46:08
Jen: 49:35

Beacon Hill Run (1,200' elevation gain)
41:46 to the top (1:23:08 R/T)

Did a four mile mix-up of running and rowing in 32:10. I'm an okay runner and a crappy rower so I'm trying to improve my weakness. Splits were (in meters):

1600row, 800run, 1600row, 800run, 400row, 800run, and 400row.

-D.

x-runner who has put on some burritos. BW now = 220.

Had a time constraint and took it down to 5.5 miles. 42:40. Lots of foot tendon pain...old injury.

Felt good to run again, but after CF I prefer the short and fast routes now more than the LSD's.

Eliptical 35 min

4/11/06
BW 240 / age 50
10K - 80 minutes, sounds so much better than 1 hour 20 minutes. Out and back - UPHILL both ways.

Short of time so did 3K row 3K run in 32mins.

Did 5k since I'm not up to full running speed now.

Something was wrong, I think I was dehydrated. My Lats started aching, as did my abs. Maybe I was just still fatigued from all tne pullups sinc I just started crossfit 3 weeks ago. I really had to walk a lot due to the aching and cramping.

36 mins, man that was slow.

50:33

Next time going for the 8 min. pace.

48:50 to include from South Dock to Lusk Resevoir and back

49:50

Biked to Purcellville instead

1:48
28 miles

BW 162 lbs
TM 0% incline
48:32

Totally sucked in the middle; was running an 8 mph pace until my left shoulder started to hurt. Kept thinking about heart attack warning symptoms and how I really should've taken some time to sit on the john BEFORE I started running...Crap. Slowed down to let my HR recover a bit, then picked it back up and worked to finish with an 8.5 mph pace. Have not run this far in years. See next post about me doing "Linda" on the same day and surviving. Thanks Coach.

BW 162 lbs
TM 0% incline
48:32

Totally sucked in the middle; was running an 8 mph pace until my left shoulder started to hurt. Kept thinking about heart attack warning symptoms and how I really should've taken some time to sit on the john BEFORE I started running...Crap. Slowed down to let my HR recover a bit, then picked it back up and worked to finish with an 8.5 mph pace. Have not run this far in years. See next post about me doing "Linda" on the same day and surviving. Thanks Coach.

12.8 m on byke 48 min

this is the farthest i have ever run in my entire life by about 2.7 miles. my knees were killing me at about 4.5 miles.... i probably should have known better. i'm happy i made the full 6.2 miles, but my time of 49:51 is disappointing as was the lack of taxation on my heart. if i can build a tolerance in my knees, 42:00 should be no problem.

Ran the 10k in 41:38

53 minutes.
Notes to self for next 10k: Try to get better shoes by then. If not better shoes, then try different socks than the ones with the gray heels. Course for this was: start at path, go down Reidel, around Crofton, back to J. Hopkins.

CFWU x 2 minus pull-ups and dips plus push-ups

Last time

1:02:39

This time

1:09:42

Not my day. There was a detour that cut some distance off the route but I just wasn't feeling it after Linda.

1:00:09
Broke up into back to back 5Ks due an emergency head call.

DNF, knee pain. Ran/walked about 2 miles

6.4 miles
58:06.5

did this on 4/15
55:14
1:34 faster than last time, though it felt slower and was in the rain.

waited until the weekend for this one:

47 minutes

57:46
first mile in cold rain, 20G30 winds, almost quit!

10K Row - first time to make it through 10K.
44:31 Mark that as a PR. Started w 2:30 pace, increasing to 2:10ish over the first 5 K, then hold steady the end.

Completed work out Easter morning 4/16
Ran on course I've never done before- thought it would be around 6 miles- ended up taking me an hour and 17 minutes to complete so I figure it was about 8 miles- fenton park from Hwy 30 bridge 1 time through park along river road to the end of unger park and straight back to parking lot.

53:02 1st 10k 13th to drexel to howell to ryan to 13th.

47:54

Hello everyone!

Did this (or attempted this) on 17/04/2006 as have been busy with other training.

Couldn't complete it as ran out of time as gym was closing and was releived about this lack of time.

Will complete the next time this comes around.

Distance = 7.5km

Time = 44:30.

London Crossfitter!

Lack of time at gym and cramping stomach (from eating 2 hours earlier) stopped me from completing this.

Distance: 7.10 km
Time: 41 minutes