April 11, 2006

Tuesday 060411

Run 10 K

Post time to comments.

Compare to 060123.


Enlarge image

Hollis Molloy - CrossFit Oahu

L.A. Times on CrossFit

Posted by lauren at April 11, 2006 8:35 PM

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

Comment #1 - Posted by: Mike D at April 10, 2006 9:08 PM

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.


Comment #2 - Posted by: DJ at April 10, 2006 9:14 PM

"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.

Comment #3 - Posted by: John Seiler at April 10, 2006 9:14 PM

John S,

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

Comment #4 - Posted by: DJ at April 10, 2006 9:18 PM

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?

Comment #5 - Posted by: Matt Townsend at April 10, 2006 9:20 PM

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. :-(

Comment #6 - Posted by: Jonas Haurum at April 10, 2006 9:20 PM

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

Oh well, JFT

Comment #7 - Posted by: ChrisM at April 10, 2006 9:21 PM

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.

Comment #8 - Posted by: ChrisM at April 10, 2006 9:31 PM

JFT? You from the epic camp website?

Comment #9 - Posted by: charlie at April 10, 2006 9:32 PM

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.

Comment #10 - Posted by: DJ at April 10, 2006 9:33 PM

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.

Comment #11 - Posted by: Jonas Haurum at April 10, 2006 9:47 PM

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.

Comment #12 - Posted by: Paresh Amin at April 10, 2006 9:50 PM


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?

Comment #13 - Posted by: DJ at April 10, 2006 9:56 PM

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

Comment #14 - Posted by: Mencius at April 10, 2006 10:32 PM

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?

Comment #15 - Posted by: Alex at April 10, 2006 10:36 PM

Great Article,Great Support.

Comment #16 - Posted by: Adc at April 10, 2006 10:47 PM

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.

Comment #17 - Posted by: Matt Townsend at April 10, 2006 10:47 PM

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!!

Comment #18 - Posted by: gale at April 10, 2006 11:04 PM

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

I have never ran that far.

Comment #19 - Posted by: Buz at April 10, 2006 11:09 PM

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.

Comment #20 - Posted by: mfbunch at April 11, 2006 12:08 AM

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..
Marker 6 to 9 and back. Wearing my crossfit shirt proudly.

Much love to all

Comment #21 - Posted by: Hollis Molloy at April 11, 2006 1:40 AM

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.

Comment #22 - Posted by: RossB at April 11, 2006 2:15 AM

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

Comment #23 - Posted by: Johan Nederhof at April 11, 2006 2:33 AM

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

Comment #24 - Posted by: Matt Townsend at April 11, 2006 3:12 AM

John S. #3

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

Comment #25 - Posted by: Bob Long at April 11, 2006 3:36 AM

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).

Comment #26 - Posted by: Bob Long at April 11, 2006 3:47 AM

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!!!!!

Comment #27 - Posted by: SethBD at April 11, 2006 4:11 AM

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.

Comment #28 - Posted by: KC at April 11, 2006 4:45 AM

Run on TM 1% incline

BWT 230


Comment #29 - Posted by: anthony at April 11, 2006 5:24 AM

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

Comment #30 - Posted by: Breck at April 11, 2006 5:31 AM

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

Comment #31 - Posted by: Jim Gebhard at April 11, 2006 6:26 AM

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

Comment #32 - Posted by: Todd K at April 11, 2006 6:43 AM

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.

Comment #33 - Posted by: JasonS at April 11, 2006 6:58 AM

On Potomac Canal Towpath, great morning for a run.

Comment #34 - Posted by: Brant at April 11, 2006 7:01 AM

I'm digging the Blues Brothers references...

Comment #35 - Posted by: Cyndi at April 11, 2006 7:08 AM

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...

Comment #36 - Posted by: Jonathan Jensen at April 11, 2006 7:13 AM

Get home safe shortimer.

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

Comment #37 - Posted by: steve hb at April 11, 2006 7:20 AM

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?

Comment #38 - Posted by: steve at April 11, 2006 7:27 AM

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

Comment #39 - Posted by: Braden at April 11, 2006 7:27 AM

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...

Comment #40 - Posted by: Phil Sarris at April 11, 2006 7:31 AM

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?"

Comment #41 - Posted by: Kegger at April 11, 2006 7:33 AM


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

Comment #42 - Posted by: dennyy at April 11, 2006 7:39 AM

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

See injury forum :P

Comment #43 - Posted by: Matt Nielsen at April 11, 2006 7:39 AM

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....

Comment #44 - Posted by: BobM at April 11, 2006 7:41 AM

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!

Comment #45 - Posted by: zeus at April 11, 2006 7:42 AM

blues bros. favorite tune= RAWHIDE

Comment #46 - Posted by: dennyy at April 11, 2006 7:43 AM

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.

Comment #47 - Posted by: gbass at April 11, 2006 7:48 AM

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.

Comment #48 - Posted by: gbass at April 11, 2006 8:02 AM

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

Comment #49 - Posted by: Brett at April 11, 2006 8:15 AM

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

Comment #50 - Posted by: mhoward91106 at April 11, 2006 8:17 AM

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

Comment #51 - Posted by: Alex at April 11, 2006 8:20 AM

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!"

Comment #52 - Posted by: will at April 11, 2006 8:22 AM

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.

Comment #53 - Posted by: fire capt dan at April 11, 2006 8:22 AM


Comment #54 - Posted by: NSB at April 11, 2006 8:28 AM

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)


Comment #55 - Posted by: Bingo at April 11, 2006 8:52 AM

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.

Comment #56 - Posted by: Suavdaddy at April 11, 2006 8:55 AM

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

Comment #57 - Posted by: OCMike at April 11, 2006 8:59 AM

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


Crossfit Vancouver.....luves ya!

Comment #58 - Posted by: Craig Patterson at April 11, 2006 9:08 AM

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

Comment #59 - Posted by: JeffT at April 11, 2006 9:08 AM

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.

Comment #60 - Posted by: Kegger at April 11, 2006 9:09 AM

1st time ever 56 min.

Comment #61 - Posted by: Sue Ady at April 11, 2006 9:14 AM

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 #62 - Posted by: Jim D. at April 11, 2006 9:20 AM

Comment #3 Jake Blues, great movie

Comment #63 - Posted by: Carlos V at April 11, 2006 9:22 AM

10000 meter row

Comment #64 - Posted by: Denise at April 11, 2006 9:36 AM

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.

Comment #65 - Posted by: bradw at April 11, 2006 9:44 AM

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.

Comment #66 - Posted by: wip at April 11, 2006 9:45 AM

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.

Comment #67 - Posted by: Jim D. at April 11, 2006 9:47 AM

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!


Comment #68 - Posted by: tenacious "D" at April 11, 2006 10:02 AM

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

Comment #69 - Posted by: Damon at April 11, 2006 10:14 AM

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.

Comment #70 - Posted by: Carlos V at April 11, 2006 10:16 AM

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.

Comment #71 - Posted by: Scottgg at April 11, 2006 10:22 AM

1st 10k hills lots of hills 52:34

Comment #72 - Posted by: krista colson at April 11, 2006 10:25 AM


WOD: 10k as rx'd


- 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)

Comment #73 - Posted by: John Messano at April 11, 2006 10:56 AM

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.

Comment #74 - Posted by: Karl (from Champaign, IL) at April 11, 2006 11:07 AM

My first ever 10k run....


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....

Comment #75 - Posted by: Rachel at April 11, 2006 11:08 AM



Comment #76 - Posted by: Bob Cornute at April 11, 2006 11:12 AM

@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)

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

Comment #77 - Posted by: juro at April 11, 2006 11:44 AM

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.

Comment #78 - Posted by: Sean G at April 11, 2006 11:50 AM

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

Comment #79 - Posted by: gaucoin at April 11, 2006 11:50 AM

Rowed 10K no running due to foot injury

Comment #80 - Posted by: Patrick Durkin at April 11, 2006 11:51 AM

BW 203
Age 37

Time 43:02

Hilly Course at noon on an awesome spring day in Virginia

Comment #81 - Posted by: JB at April 11, 2006 11:53 AM

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

Comment #82 - Posted by: Matt Harris at April 11, 2006 11:54 AM

45:18 on treadmill

Comment #83 - Posted by: CodyC at April 11, 2006 12:01 PM

Ran for 48 mins, no idea of distance.

Comment #84 - Posted by: Dan M at April 11, 2006 12:06 PM

C2 10K (drag factor 117/118, bwt:188#)

Previous and Best 6/19/2005=38:50

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

Comment #85 - Posted by: jdg at April 11, 2006 12:12 PM


Comment #86 - Posted by: jc7 at April 11, 2006 12:23 PM

# 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....

Comment #87 - Posted by: zeus at April 11, 2006 12:26 PM

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!

Comment #88 - Posted by: john wopat at April 11, 2006 12:30 PM

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......

Comment #89 - Posted by: Bobak at April 11, 2006 12:31 PM

only 6 mi.

Comment #90 - Posted by: jesse at April 11, 2006 12:34 PM

10K 52:28

Comment #91 - Posted by: Drooper at April 11, 2006 12:41 PM

C2 10k

43:46 = 2 min PR.

Comment #92 - Posted by: Alex McClung at April 11, 2006 12:43 PM

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

100 sit ups
50 back extentions

Comment #93 - Posted by: Auty at April 11, 2006 12:48 PM

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

BW-225 BF-21%

Comment #94 - Posted by: gkemp at April 11, 2006 12:54 PM

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:


49:38 as rx'd

Comment #95 - Posted by: Mathieson at April 11, 2006 12:57 PM


Comment #96 - Posted by: SteveMD at April 11, 2006 1:00 PM

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

Comment #97 - Posted by: dan colson at April 11, 2006 1:21 PM

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.

Comment #98 - Posted by: Dbanks at April 11, 2006 1:27 PM

Ran 5k, time 26:18.

Comment #99 - Posted by: pwoodruff at April 11, 2006 1:32 PM


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

Comment #100 - Posted by: stokedaddy at April 11, 2006 1:38 PM

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

Comment #101 - Posted by: dphelps at April 11, 2006 1:39 PM

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

Comment #102 - Posted by: Dannyboy at April 11, 2006 1:40 PM

WOD was #2.

Comment #103 - Posted by: Matt G. at April 11, 2006 2:07 PM

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

Comment #104 - Posted by: Matt Hunt at April 11, 2006 2:10 PM

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

Comment #105 - Posted by: Boyes at April 11, 2006 2:24 PM

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

Comment #106 - Posted by: Jeff Dale at April 11, 2006 2:43 PM

5K 25:32

Comment #107 - Posted by: John N at April 11, 2006 2:43 PM

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

Time: 41:58

Comment #108 - Posted by: Kels at April 11, 2006 2:55 PM

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?

1hr and 3min

Comment #109 - Posted by: TonyR at April 11, 2006 3:01 PM

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!

Comment #110 - Posted by: Jamie (NYC) at April 11, 2006 3:19 PM

#95 - Thanks for the link!

Awesome piece in the LA Times...

Will tackle this tonight..

Comment #111 - Posted by: Murph at April 11, 2006 3:21 PM

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

Comment #112 - Posted by: Mike Byrd at April 11, 2006 3:27 PM

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....

Comment #113 - Posted by: Ian Carver at April 11, 2006 3:36 PM

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

Comment #114 - Posted by: Michelle C at April 11, 2006 3:38 PM


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

10K 55:21


Comment #115 - Posted by: Kevin Rogers at April 11, 2006 3:38 PM

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.

Comment #116 - Posted by: Jeff Dale at April 11, 2006 3:38 PM

Group Moffett

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.

Comment #117 - Posted by: Adrian D at April 11, 2006 3:53 PM

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...

Comment #118 - Posted by: JimmyLee at April 11, 2006 4:06 PM

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

Comment #119 - Posted by: Phil C at April 11, 2006 4:09 PM

27 y/o 170 lb approx 12% bf

First 10k in about 5 years

Comment #120 - Posted by: Sesoku at April 11, 2006 4:16 PM

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

Comment #121 - Posted by: opt at April 11, 2006 4:21 PM


Comment #122 - Posted by: DavidE at April 11, 2006 4:22 PM

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

Comment #123 - Posted by: bridges at April 11, 2006 4:26 PM

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

Comment #124 - Posted by: Glen at April 11, 2006 4:34 PM

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

Comment #125 - Posted by: GAK at April 11, 2006 4:35 PM

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

Comment #126 - Posted by: mcf at April 11, 2006 4:41 PM

6.5 miles - 58:30

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

Comment #127 - Posted by: Pierce at April 11, 2006 4:48 PM

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.

Comment #128 - Posted by: Chrispy at April 11, 2006 4:49 PM

!!!!!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.

Comment #129 - Posted by: Kurtis at April 11, 2006 4:57 PM

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.

Comment #130 - Posted by: Scott/NE at April 11, 2006 5:00 PM

10K run...49:45

Comment #131 - Posted by: Mel Jenkins at April 11, 2006 5:01 PM

i opted to give murph a shot today

41:03 with sit ups instead of push ups

Great article... feeling the love

Comment #132 - Posted by: hooksy at April 11, 2006 5:04 PM

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



Comment #133 - Posted by: Steven Stackpole at April 11, 2006 5:17 PM

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

Comment #134 - Posted by: dan colson at April 11, 2006 5:25 PM

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

Comment #135 - Posted by: Mark Sampson at April 11, 2006 5:26 PM

10k: 56:09.4.

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

Comment #136 - Posted by: brendan melville at April 11, 2006 5:30 PM

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 :)

Comment #137 - Posted by: colleen at April 11, 2006 5:34 PM

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

Comment #138 - Posted by: Andy W. at April 11, 2006 5:36 PM

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. :-(

Comment #139 - Posted by: Krista J. at April 11, 2006 5:41 PM

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.

Comment #140 - Posted by: Graham S at April 11, 2006 5:41 PM

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

Comment #141 - Posted by: Tyler at April 11, 2006 5:44 PM

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.

Comment #142 - Posted by: jiml at April 11, 2006 5:47 PM

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.

Comment #143 - Posted by: Chris Jordan at April 11, 2006 5:47 PM

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.

Comment #144 - Posted by: bzb at April 11, 2006 6:05 PM


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.

Comment #145 - Posted by: John Elstad at April 11, 2006 6:11 PM

Oh, HR at completion: ~170bpm.

Comment #146 - Posted by: John Elstad at April 11, 2006 6:12 PM

1 hr 49s

81 deg f

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

Comment #147 - Posted by: TML at April 11, 2006 6:13 PM

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.

Comment #148 - Posted by: Cole at April 11, 2006 6:14 PM

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.

Comment #149 - Posted by: Mary Ann at April 11, 2006 6:15 PM

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.

Comment #150 - Posted by: jdavid at April 11, 2006 6:18 PM



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?

Comment #151 - Posted by: brian c at April 11, 2006 6:20 PM

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

Comment #152 - Posted by: brian c at April 11, 2006 6:21 PM

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

Comment #153 - Posted by: Lynne Pitts at April 11, 2006 6:23 PM


Run approximately 6.84 K (4.25 miles)

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

Comment #154 - Posted by: Alfie at April 11, 2006 6:27 PM

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.

Comment #155 - Posted by: A.M. at April 11, 2006 6:37 PM

63:15 on a treadmill

Comment #156 - Posted by: Mark S at April 11, 2006 6:44 PM

First 10k ever! Now I know why!

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

Comment #157 - Posted by: John Seiler at April 11, 2006 6:51 PM

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/

Comment #158 - Posted by: JaHo at April 11, 2006 6:54 PM

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

Comment #159 - Posted by: MurphIZ at April 11, 2006 6:56 PM

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.

Comment #160 - Posted by: kelly moore at April 11, 2006 6:58 PM

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

Comment #161 - Posted by: Paresh and Bogner at April 11, 2006 7:11 PM

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.

Comment #162 - Posted by: david stryker at April 11, 2006 7:11 PM

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

Comment #163 - Posted by: jhaas at April 11, 2006 7:13 PM

Subbed a 10K row

Comment #164 - Posted by: water-ratt at April 11, 2006 7:16 PM

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

Comment #165 - Posted by: Bill A. at April 11, 2006 7:16 PM


Comment #166 - Posted by: kyle a at April 11, 2006 7:23 PM

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...

Comment #167 - Posted by: vcsnover at April 11, 2006 7:30 PM

Modified for a newbie!

2K run


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.

Comment #168 - Posted by: Mattie Rae at April 11, 2006 7:34 PM

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

Comment #169 - Posted by: Jason at April 11, 2006 7:44 PM

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.

Comment #170 - Posted by: Mike OD at April 11, 2006 7:50 PM

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 #171 - Posted by: DanMiller at April 11, 2006 8:01 PM

Comment #155:

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

Comment #172 - Posted by: A.M. at April 11, 2006 8:11 PM

6.1 miles, 46:09

7:33 average pace, 157 bpm average HR

significant crosswinds near the beach

Comment #173 - Posted by: kg at April 11, 2006 8:12 PM

I'm a little behind this week...

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.

Comment #174 - Posted by: Garrett Ware at April 11, 2006 8:22 PM

bw 181

only had 30 minutes before my flight.

4.2 miles in 30:36

Comment #175 - Posted by: damian at April 11, 2006 8:36 PM

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

Comment #176 - Posted by: steve hb at April 11, 2006 8:41 PM

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!!!!

Comment #177 - Posted by: Joey McIninch at April 11, 2006 8:42 PM

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.

Comment #178 - Posted by: Robert at April 11, 2006 8:44 PM

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

Comment #179 - Posted by: gale at April 11, 2006 8:49 PM

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)


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

Comment #180 - Posted by: SD Mike at April 11, 2006 8:49 PM


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


Comment #181 - Posted by: Alaska Greg at April 11, 2006 8:52 PM

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

Comment #182 - Posted by: TroyD at April 11, 2006 8:52 PM

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.

Comment #183 - Posted by: mhoward91106 at April 11, 2006 8:56 PM


Comment #184 - Posted by: JackM at April 11, 2006 8:57 PM

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.)

Comment #185 - Posted by: Dan Catlin at April 11, 2006 9:01 PM

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.

Comment #186 - Posted by: Justin Spicher at April 11, 2006 9:16 PM

Team Emerald Coast

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

Comment #187 - Posted by: Joey McIninch at April 11, 2006 9:16 PM

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

Comment #188 - Posted by: mfbunch at April 11, 2006 9:17 PM

Day off, sick. Hopefully back tomorrow

Comment #189 - Posted by: Travis_r at April 11, 2006 9:19 PM

Workout #1- 1200yd swim (freestyle intervals)

Workout #2- CFWU x3


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!

Comment #190 - Posted by: DJ at April 11, 2006 9:20 PM

Team Tikrit (Home Team)

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

Comment #191 - Posted by: Joey D at April 11, 2006 9:22 PM


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.

Comment #192 - Posted by: TonyR at April 11, 2006 9:24 PM

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

Comment #193 - Posted by: ed at April 11, 2006 9:26 PM

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


Comment #194 - Posted by: Murph at April 11, 2006 9:28 PM

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!

Comment #195 - Posted by: Mike Scott at April 11, 2006 9:48 PM

BW 172
Age 50


Comment #196 - Posted by: Mark Brinton at April 11, 2006 9:56 PM

Back form vacation and my time was dismal 46:42

Comment #197 - Posted by: RAINBOLT at April 11, 2006 9:58 PM


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

Comment #198 - Posted by: Brian at April 11, 2006 10:11 PM

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!

Comment #199 - Posted by: reebs at April 11, 2006 10:49 PM

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

Comment #200 - Posted by: Adc (XfitSydney) at April 11, 2006 11:18 PM


10k - 44:24

Comment #201 - Posted by: Toby at April 11, 2006 11:37 PM

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.

Comment #202 - Posted by: Curt M at April 11, 2006 11:48 PM

Well, only ran 7K. Took 34 minutes.

Comment #203 - Posted by: Rob Barnum at April 11, 2006 11:53 PM

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

Comment #204 - Posted by: chrisnelson at April 12, 2006 2:46 AM

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

Comment #205 - Posted by: brent colson at April 12, 2006 2:50 AM

as Rxd 45:15

Comment #206 - Posted by: Grande at April 12, 2006 4:46 AM


Comment #207 - Posted by: Tom O at April 12, 2006 4:57 AM

I only had time for a 5K.


Comment #208 - Posted by: Ahmik at April 12, 2006 5:10 AM

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.

Comment #209 - Posted by: andrewb at April 12, 2006 5:17 AM

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

Comment #210 - Posted by: Matt M at April 12, 2006 6:02 AM

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

Comment #211 - Posted by: David C. at April 12, 2006 7:10 AM

a.m. Tabata Something Else

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

Comment #212 - Posted by: Eric2 at April 12, 2006 8:14 AM

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

Comment #213 - Posted by: C.K. at April 12, 2006 8:22 AM


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

Comment #214 - Posted by: ChadC at April 12, 2006 9:50 AM

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...

Comment #215 - Posted by: Cyndi at April 12, 2006 10:03 AM

A day behind,
7 miles

Comment #216 - Posted by: Patrick Kennedy at April 12, 2006 10:37 AM

6.4 miles ran outside.

Comment #217 - Posted by: chris l at April 12, 2006 11:10 AM

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.

Comment #218 - Posted by: Garrett Smith at April 12, 2006 11:24 AM

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

Comment #219 - Posted by: Rick at April 12, 2006 1:29 PM

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


Comment #220 - Posted by: Nicholas in SA at April 12, 2006 1:31 PM

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!

Comment #221 - Posted by: Megan at April 12, 2006 2:16 PM

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

Comment #222 - Posted by: johnp at April 12, 2006 2:19 PM

Paul: 46:08
Jen: 49:35

Comment #223 - Posted by: paulf at April 12, 2006 3:47 PM

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

Comment #224 - Posted by: Jim Howe at April 12, 2006 4:48 PM

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.


Comment #225 - Posted by: Dan Silver at April 12, 2006 5:50 PM

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.

Comment #226 - Posted by: Rob F at April 12, 2006 6:47 PM

Eliptical 35 min

Comment #227 - Posted by: Parksurg at April 12, 2006 7:02 PM

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

Comment #228 - Posted by: stan k at April 12, 2006 8:02 PM

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

Comment #229 - Posted by: dru at April 12, 2006 11:59 PM

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.

Comment #230 - Posted by: J-Reed at April 13, 2006 1:15 AM


Next time going for the 8 min. pace.

Comment #231 - Posted by: Tommy A. at April 13, 2006 1:28 AM

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

Comment #232 - Posted by: J. Spear at April 13, 2006 4:07 AM


Comment #233 - Posted by: EdC at April 13, 2006 5:26 AM

Biked to Purcellville instead

28 miles

Comment #234 - Posted by: eggraid101 at April 13, 2006 6:44 AM

BW 162 lbs
TM 0% incline

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.

Comment #235 - Posted by: Court at April 13, 2006 11:41 AM

BW 162 lbs
TM 0% incline

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.

Comment #236 - Posted by: Court at April 13, 2006 11:41 AM

12.8 m on byke 48 min

Comment #237 - Posted by: Luca Z. at April 13, 2006 4:15 PM

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.

Comment #238 - Posted by: Joe-713 at April 13, 2006 8:04 PM

Ran the 10k in 41:38

Comment #239 - Posted by: Cory at April 13, 2006 9:04 PM

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.

Comment #240 - Posted by: mws at April 14, 2006 5:48 AM

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

Last time


This time


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

Comment #241 - Posted by: EMelton at April 14, 2006 7:24 AM

Broke up into back to back 5Ks due an emergency head call.

Comment #242 - Posted by: Travis_r at April 15, 2006 6:45 AM

DNF, knee pain. Ran/walked about 2 miles

Comment #243 - Posted by: Tyler at April 15, 2006 10:18 AM

6.4 miles

Comment #244 - Posted by: TimmyR at April 15, 2006 1:27 PM

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

Comment #245 - Posted by: Sam L at April 15, 2006 8:31 PM

waited until the weekend for this one:

47 minutes

Comment #246 - Posted by: bcf at April 16, 2006 3:12 AM

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

Comment #247 - Posted by: GregEv at April 16, 2006 3:30 PM

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.

Comment #248 - Posted by: Baron at April 17, 2006 5:29 AM

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.

Comment #249 - Posted by: Meyer at April 17, 2006 11:10 AM

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

Comment #250 - Posted by: Brett at April 17, 2006 1:23 PM


Comment #251 - Posted by: Jeff K at April 17, 2006 2:20 PM

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!

Comment #252 - Posted by: Lorenzo F at April 18, 2006 1:02 AM

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

Comment #253 - Posted by: Christina Sklebar at April 18, 2006 1:06 AM
Post a comment

Remember personal info?