May 14, 2006

Sunday 060514

Run 5 K

Post time to comments.

Compare to 060228.

back-squat0605-th.jpg

Enlarge image

Back squat - Notice the bar does not sit on neck.

Posted by lauren at May 14, 2006 8:11 PM
Comments

Better do this early before it heats up!

Comment #1 - Posted by: JeffD at May 13, 2006 3:45 PM

Dude! I can actually do that!

Comment #2 - Posted by: JohnM at May 13, 2006 3:48 PM

Wow, thanks for posting this so early. I like knowing what I have to look forward to tomorrow. I might even just be able to get up a little early and kill this off in the morning.

Comment #3 - Posted by: Anthony Utah at May 13, 2006 4:02 PM

ooooh yeah... Was gona go for 15k.. but, will go for 5k PR instead. bring it on!

Comment #4 - Posted by: nina at May 13, 2006 4:13 PM

How that for timing,
the CrossFitNQ girls just(and i mean just the race started 7:45am Australian time and its now 10am) ran in the "Mothers Day Classic" a 5.2km Fun Run
My time 30:21.

Comment #5 - Posted by: Fi at May 13, 2006 4:55 PM

5k Thank god. I am feeling todays wod, I don't think I could do a pull-up tomorrow.

Can anyone clarify the clean and jerks, I did full squat cleans and had a horrible time, (42:00). Seems like most people were doing power cleans. Which should it have been?

Comment #6 - Posted by: Sharon M at May 13, 2006 5:26 PM

Those don't look like very good shoes for heavy squatting.

Comment #7 - Posted by: Joe at May 13, 2006 5:35 PM

SharonM - always do the squat cleans unless otherwise directed. So you were right to do the sq. cleans.

Comment #8 - Posted by: JeffT at May 13, 2006 6:09 PM

#6 Sharon M - I did squat cleans, butt to ankles depth.

Comment #9 - Posted by: kelly moore at May 13, 2006 6:09 PM

Kelly and Jeff
Thanks, for the confirmation, I am happy that I did it right, but I don't know if it makes me feel better or worse about my time. At least it should be easy to better it next time around.

Comment #10 - Posted by: Sharon M at May 13, 2006 6:16 PM

Does anybody know where I could get some quality rings? I want to set up a little make-shift gym in my apt.

Comment #11 - Posted by: Tyler Q at May 13, 2006 7:12 PM

Tyler Q (#11) - www.ringtraining.com

Comment #12 - Posted by: Andrew Thompson at May 13, 2006 7:15 PM

Just happened to do a 5K today as my left elbow's been a little sore and needed a day off. Ran with my wife in 27:45.

Comment #13 - Posted by: Jeff A. in Green Bay at May 13, 2006 7:39 PM

5K kick a@@ I cant wait these days are just about the road, yourself and air.....Nothing like getting out nice and early to warm up the body for the day!

Comment #14 - Posted by: Onefastbird at May 13, 2006 8:21 PM

might just run the 5 k before going to bed from my nightshift. local time 06:16 AM.

Have fun, Johan

Comment #15 - Posted by: johannederhof at May 13, 2006 9:07 PM

I think our run was just under 5k, humvee are not the greatest for measuring distance.
travis: 26:29
rob: 28:07
we also ran about 2.5 miles yesterday afternoon.

Comment #16 - Posted by: Travis L at May 13, 2006 9:24 PM

How many miles is 5k? 3 point something? I know I should know this by now. Thanks
John

Comment #17 - Posted by: john at May 13, 2006 9:33 PM

john #17
1600 meters = 1 mile
5k = 3.1 mile
happy running

Comment #18 - Posted by: Travis L at May 13, 2006 9:39 PM

Is the image of the back squat there just to demonstrate form, or is it part of the day's work-out?

- Josh

Comment #19 - Posted by: Wild Pegasus at May 13, 2006 10:04 PM

DL day
3x225/2x(245/245/245)/275/295/315(PR)/325(F)/295

Comment #20 - Posted by: Travis_r at May 13, 2006 11:49 PM

Ran in Revlon 5k.

30:49 - but had to fight through crowds

Comment #21 - Posted by: Jay at May 14, 2006 3:12 AM

CFw/u

5k, treadmill- 24:05

Happy Mothers' Day to all of you moms out there.
Hope that you enjoy your day.

Comment #22 - Posted by: Mark Sampson at May 14, 2006 3:55 AM

bw 142#

22:17 on a treadmill

Comment #23 - Posted by: pat d at May 14, 2006 4:15 AM

I surpriced myself: 29 min.
last time I finished it was 36 min.

Happy healthy training

Comment #24 - Posted by: Johan Nederhof at May 14, 2006 5:37 AM

24:20
very nice since this is only 30 sec slower than my old record and I'm now at about 5,000ft.

Comment #25 - Posted by: Travis_r at May 14, 2006 5:53 AM

#19 Josh, I believe the pic of the outstanding eva was for motivation and to demonstrate form

Comment #26 - Posted by: Bob at May 14, 2006 6:07 AM

26:33

Not horrible (for me) but the hills in the last half of the run were tough.

Comment #27 - Posted by: Sam_M at May 14, 2006 6:22 AM

25:17 Felt great at the end!

Comment #28 - Posted by: Tim at May 14, 2006 6:38 AM

29:01
1st CF run outside, it was way better than the treadmill.
Happy Mothers Day to all Moms out there!

Comment #29 - Posted by: Redding Mark S at May 14, 2006 6:42 AM

21:43

Beautiful morning here in St Louis.
pizza and beer last night didn't help the time.
Happy mother's day to all the mom's out there.

Comment #30 - Posted by: DanMiller at May 14, 2006 6:50 AM

Shout out to all you CrossFit moms. Happy Mother's day! Thanks for taking care of the rest of us.

Comment #31 - Posted by: Daws at May 14, 2006 6:51 AM

WOD @ 275#'s

Did yesterdays WOD: DB C&J w/70#'s and BWT pullups

33:18

Ran 3.7 mile Time Trial yesterday in 34:50.

Comment #32 - Posted by: Kegger at May 14, 2006 7:06 AM

Followed up 5K (26:33) with Cindy for 14rds in 19:28 to make up for missing WOD last week. All pull-ups dead hang and only broke the last set of p/u (4+1).

Comment #33 - Posted by: Sam_M at May 14, 2006 7:10 AM

Ran without plottin distance beforehand, came home and plotted it out to be:

2.6 miles
25:45

Ran with jogging stroller + 10 month old. My wife has been the one using the jogging stroller and it's actually harder than I thought it would be.

Rested 10 minutes

24 kg KB
3 TGUs
10 swings
5 left/right- clean, front squat push jerk complex
2 TGUs
8 swings
4 left/right- clean, front squat push jerk complex
1 TGUs'
6 swings
3 left/right- clean, front squat push jerk complex

Total time: 10:45

30 russian twists
3 windmills

Comment #34 - Posted by: Allen Y. at May 14, 2006 7:41 AM

raining out so I rowed a 5k
total=22.50.17

Comment #35 - Posted by: dennyy at May 14, 2006 7:56 AM

after seeing the pic for the back squat i am definitely going to have to get some expert advise for form and technique. I now know I definitely had bad form when i did the squats last week.

Comment #36 - Posted by: Dustan at May 14, 2006 8:01 AM

BW: 185
5K on the track: 21:45

Comment #37 - Posted by: John Spear at May 14, 2006 8:04 AM

J-5K Run 24:04

Comment #38 - Posted by: JM at May 14, 2006 8:05 AM

did 6-8 K of hills at COP, prep for race

Comment #39 - Posted by: opt at May 14, 2006 8:06 AM

Happy Mothers Day to all Crossfit Moms and supermoms to be.

Thanks coach,
Perfect cure for a hangover.

22:24.91 better than last two times by :22

Now for coffee and donughts

Comment #40 - Posted by: Jim D. at May 14, 2006 8:21 AM

46 min on tread mill

Comment #41 - Posted by: johnp at May 14, 2006 8:42 AM

crossfit@rawc.org

Age:42, Wt:178, Time:26:58

5K bike ride to map distance from gym to 1.55 miles out on the Sacramento River Trail in Redding Ca.

5K run: 26:58 (13:22 minutes to 1/2 way point)

CFWU X 3 when I got back to the gym.

Mark - We could have run together this morning.

Comment #42 - Posted by: Donald E at May 14, 2006 8:43 AM

5K 27:19
beautiful day in nash vegas!

Comment #43 - Posted by: parker at May 14, 2006 8:45 AM

21:44 about a minute slower than PR. I had to run in sweats today though cause the temp was cool, and I ran before expected thunderstorms. Heck, there was a 5K, 10K comp here yesterday. I should have run in that; needed someone to chase down.

Comment #44 - Posted by: JD Stephenson at May 14, 2006 9:17 AM

age 10: time 22:29, temp 41 degrees, wind 15 mph

Comment #45 - Posted by: Derek at May 14, 2006 9:17 AM

Posted a time of 20:12 for 3 miles over rolling terrain. Thanks for the great balance in workouts!

Comment #46 - Posted by: BW at May 14, 2006 9:27 AM

20:56 with slight hill

Comment #47 - Posted by: TJ at May 14, 2006 9:41 AM

Wife away on business so I did the v02 max test in my garden whilst looking after my children. Managed level 17 ,a hard run .Maybe not 5k but good .

Comment #48 - Posted by: Guy at May 14, 2006 9:56 AM

first wod after a week of with a crappy cold

time 25:29

Also first time doing a 5km outside using google pedometer to measure the distance

Comment #49 - Posted by: DavidE at May 14, 2006 10:02 AM

3 mile run (nice hilly roads). 26:32

Age 41, 190# Felt OK

Comment #50 - Posted by: Brendan Smith at May 14, 2006 10:03 AM

22.47 @ Memorial Park in Houston

Comment #51 - Posted by: Laine Lindsey at May 14, 2006 10:07 AM

43 y/o, 183 lbs

26:13 on treadmill, best time by 3 1/2 minutes.

Running is still not my friend.

Comment #52 - Posted by: Sailorcrew at May 14, 2006 10:12 AM

Jen: 21:18
Paul: 20:59

Comment #53 - Posted by: Paulf at May 14, 2006 10:48 AM

3.5 miles 28:18

Felt good running in the rain!!!

Comment #54 - Posted by: Travis at May 14, 2006 10:56 AM

is it ok to sub 2k swim for 5k run? my knees are acting up...

Comment #55 - Posted by: chris at May 14, 2006 10:57 AM

27:28 as rx'd

didn't walk up Queen Anne hill, but was moving pretty slow....

Comment #56 - Posted by: paulw at May 14, 2006 10:59 AM

Hey-

Happy Mother's Day !

Took a rest day yesterday and built several flower boxes for Wife and Mom. Planted flowers in all, ... AND cleaned up the mess.

(Then built a dragging sled for me... wink, wink.)

CFWU x 3
Yesterday's WOD 35:24
45lb DB sq cleans & 25lb weighted pu
Jump rope, HSPU, Heavy bag work, L-Pullups
Then, ...
Today's WOD 5K 27:11

I din't like the DB held at the ankles so I went with the hip belt. I am, however, dig'n the HSPUs and L-Pullups. Getting better at the double-unders too.

Good luck in your training,

-K

Comment #57 - Posted by: Kevin Rogers at May 14, 2006 11:04 AM

bw 182

subbed 5K row
time: 20:28

Comment #58 - Posted by: damian at May 14, 2006 11:22 AM

CFWUx1
27:30 - on treadmill 1% incline - off my pb by 4 minutes as I had to slow down significantly in the second half due to a stich. Must remember to stretch before starting !!!

Also did some exercises for my shoulder injury.

Comment #59 - Posted by: Tamas at May 14, 2006 11:40 AM

BW: 172
Treadmill 5km
10mph @ 1% incline
Time: 18:37

Comment #60 - Posted by: Breck at May 14, 2006 11:42 AM

32 mins. with a hangover.

Comment #61 - Posted by: mcf at May 14, 2006 11:45 AM

Ran 4 miles.

Comment #62 - Posted by: Norma at May 14, 2006 11:55 AM

Still weak kneed (rehab coming along, but didn't want to chance it) - so instead of running did following: 20 minutes row 100 pulls, then 10 clap pushups. Did 5 rounds + 27 pulls.

Comment #63 - Posted by: Patrick at May 14, 2006 11:58 AM

24:32 5K run in the rain.

Spent yesterday afternoon in Chicago participating in a last second informal get-together of kettlebell and clubbell enthusiasts. Practiced kb, cb and bodyflow exercises.

Comment #64 - Posted by: kelly moore at May 14, 2006 12:10 PM

Saturday 5/13:wod 36 min...33y/o male. if you think you're gonna puke you're doing it right, right? felt very whole-body sore this morning. Can't wait to get off work and do the 5k.

Comment #65 - Posted by: greenwombat at May 14, 2006 12:14 PM

Did a broken 5k today 30:12. Sort of shocked myself because I have not run more than a block or two in about a year and a half and this is close to my best time for a 5k.

JFG

Comment #66 - Posted by: JFG at May 14, 2006 12:14 PM

22:27 better than last time by over a minute.

Comment #67 - Posted by: Phil Sarris at May 14, 2006 12:19 PM

Shoulder-friendly version of ystd WOD (with thanks to Johan)
Front Squat 95#
Seated Row 90#

23:20

Will run tomorrow.

Darrell

Comment #68 - Posted by: bingo at May 14, 2006 12:26 PM

Whats the recommended type of shoe for crossfit? I've been wearing Aasics running shoes for all W.O.D.s. But I wonder about the Olympic lift workouts. Any thoughts?

Comment #69 - Posted by: K.B. at May 14, 2006 1:00 PM

27:55 (1 minute slower than PR. Felt really dehydrated today)

Ditto #69 K.B.'s question. I also wear aasics running shoes. Someone commented earlier on the photo about the shoes not being good for oly lifts. What do you all wear?

Comment #70 - Posted by: Sharon M at May 14, 2006 1:20 PM

ran after weights...not an excuse, just to document for next run
28.52

Comment #71 - Posted by: cknboy at May 14, 2006 1:20 PM

Didn't feel like a 5K, so instead did 2.5K with 50# on the back. I like the airborne shuffle better than running any day. Should have done it for 5K but time was limited. 21:04

Comment #72 - Posted by: B Ring at May 14, 2006 1:40 PM

worked on sprinting, using n modified tabata protocol. sprint 45 yards and then jog/walk 20 yards. warm up 1 mile/ cool down 1 mile.

Comment #73 - Posted by: THomas at May 14, 2006 1:50 PM

time for 5k 26:11
had to stop twice cuz of two bad cramps didnt add that into time
recumbent bike 38minutes/7miles

Comment #74 - Posted by: brian t at May 14, 2006 1:59 PM

Age: 25
Weight: 185

Warm up: 7 min jog

WOD: 17:48

Followed by another 7 min jog back to the gym, CFWU x 3, and about 10 min in the pool - easy lap swim.

Either the course I ran was short, or I'm elated with my time!

Anyone else here living in Columbus/Ft Benning GA area? Email me, we'll hang out over some pull-ups.

Comment #75 - Posted by: Steve at May 14, 2006 2:14 PM

Did yesterday's WOD with 35# plate in backpack for the Pull Ups and my 45# bar.

20:29

Comment #76 - Posted by: tedw at May 14, 2006 2:16 PM

Age 32/ BW 174#

CFWU followed by:

5K on C2 Rower (#7)
24:38

Comment #77 - Posted by: RJK at May 14, 2006 2:33 PM

22:10
That was 1:33 faster than last time over same course.

Comment #78 - Posted by: Mark Brinton at May 14, 2006 2:37 PM

3.25 miles 30 min 10 sec. Have not run more than a mile in many years. Feel OK running short distances but once my form deteriorates into "jogging" I really don't do well. My last mile was really slow. I don't enjoy LSD

Comment #79 - Posted by: craigv bwt 185 at May 14, 2006 2:37 PM

31:17 and felt like poo...
quads and hips really stiff, didn't warm up well at all.
HOOAH!
still about 1:45 faster than last time

Comment #80 - Posted by: vcsnover at May 14, 2006 2:50 PM

33 y/o male 195#: 5k @21:54 I used the treadmill.

Comment #81 - Posted by: greenwombat at May 14, 2006 3:08 PM

27:51

Comment #82 - Posted by: Sesoku at May 14, 2006 3:21 PM

Ran at lake with dog for about 15-20 mins. Wasn't a 5k, but it beat the hell out of the dreadmill. Will run the 5k next time or on rest day.

Comment #83 - Posted by: rpo at May 14, 2006 3:23 PM

As Rx'd 18:47

Comment #84 - Posted by: Carl at May 14, 2006 3:25 PM

Saved the knee... worked the bike
Time: 1:02:39
Max HR: 177
Avg HR: 158 (including warmup/cooldown)

Comment #85 - Posted by: CohenJC at May 14, 2006 3:39 PM

23:50

On treadmill with 1% incline (p.m.)

did yesterdays WOD (a.m.)

Comment #86 - Posted by: fireman_rick at May 14, 2006 3:50 PM

as rx'ed

30:48

Farthest I have run non-stop in over 2 years.

Comment #87 - Posted by: jfett at May 14, 2006 3:50 PM

19:36 at 15.4 on the treadmill (PR). Go for 15.5 next time.

Comment #88 - Posted by: Matt Townsend at May 14, 2006 4:15 PM

George 21 flat.

Comment #89 - Posted by: Matt Townsend at May 14, 2006 4:19 PM

33:18
I still can't believe people do this on purpose...

Comment #90 - Posted by: Lynne Pitts at May 14, 2006 4:19 PM

Age 57 / BW 185lb
CFWU followed by
5k on C2 rower(#5) 23:50.3
w8ting for knee scope to repair minor meniscal tear b4 back to running. I miss it.

Comment #91 - Posted by: Lou D at May 14, 2006 4:26 PM

20:42

I was hoping to break 20:00, but I had difficulty pacing myself. I think it's still an outdoor PR for me (~20:30 treadmill at 1% is my indoor PR).

Comment #92 - Posted by: John Elstad at May 14, 2006 4:31 PM

I woke up this morning and the legs were screaming after yesterday's WOD...I did the 5K in 21:08 through the woods at a park. Around the 2.7 mile mark, I felt breakfast coming up but pushed through. I really liked the idea of the 5K after yesterday's WOD, I am looking forward to how the legs are going to feel tomorrow.

Happy Mothers Day to all of the Mom's out there.

Comment #93 - Posted by: Shane at May 14, 2006 4:37 PM

26.15. Raining and not feeling great but close to PR from 10+ years ago when I ran 5 days a week.

Comment #94 - Posted by: Bob at May 14, 2006 4:39 PM

37:39
wo yesterday slowed me down...

Comment #95 - Posted by: JimmyLee at May 14, 2006 4:47 PM

Just wondering how many of y'all do the "official" warm-up before each WOD. 3 sets of 15 pull-ups does slow me down a little bit cause my HR goes up. I'm gonna do this 5k tomorrow.

Comment #96 - Posted by: Y. Zhou at May 14, 2006 4:53 PM

Did ME day (back squat to 3x5x195, bench press to 3x5x155, and deadlift to 1x5x255) then

ran 2 miles in about 15:30 3 hours later.

Back and knees started tightening up at 2 miles, so stopped there. Hot day here in San Francisco (well, not Texas hot, but NorCal coast hot). Excellent!

Comment #97 - Posted by: Rene' at May 14, 2006 4:56 PM

Age:40
BW:175

Ran it in 22:04 w/cement blocks on my feet.

Comment #98 - Posted by: Mike Stehle at May 14, 2006 4:58 PM

22

Comment #99 - Posted by: Jeff K at May 14, 2006 5:22 PM

30:46. An awful time. I felt terrible running today. No energy.

Comment #100 - Posted by: rick m. at May 14, 2006 5:27 PM

Roughly 24:00.

Rick M., I know how you feel :)

Comment #101 - Posted by: Joe at May 14, 2006 5:30 PM

By the way, I read an article stating that on a treadmill, to equilize the same amount of work as running on a track or road, you have to increase the elevation/incline by 1 unit.

Comment #102 - Posted by: Joe at May 14, 2006 5:32 PM

CFWU x 3
BW = 220

25:39 (T-mill @ 1%) Had a little problem with the 1st t-mill as the fuse blew around 1.1 miles. Lost about 30 seconds transferring to another t-mill.

Last run on 060228 = 26:27 (T-mill @ 1%)

Comment #103 - Posted by: Ted Cam at May 14, 2006 5:35 PM

5K run...23:11.18
over 2 1/2 minutes faster than last time.

Comment #104 - Posted by: Mel Jenkins at May 14, 2006 5:40 PM

BW: 168
5k : 20:37

Comment #105 - Posted by: Dave H. at May 14, 2006 5:44 PM

swim/run Playa Del Run in Mission Bay, San Diego.
1000m swim
5K run

Total Time: 41:32

Good race, meshed well with today's Crossfit.

Comment #106 - Posted by: Robert at May 14, 2006 5:44 PM

CFWU, pull ups hurting.
33:00,
allergies reaking havoc with lungs.

Comment #107 - Posted by: fire capt dan at May 14, 2006 5:49 PM

George, John & Dad
George age 16, bwt 210, dropped at 1/2 mi due to asthma & will retest later.
John age 13, bwt 135 ran/walked approx. 1 1/2 mi. in approx. 23 min.
Dad age 51, bwt 263, ran 2 mi. in approx. 23 min.
Major factor was 80 temp. and high humidity. We will all do better after some aclimation.

Comment #108 - Posted by: Walt at May 14, 2006 6:06 PM

37:12 on treadmill (5 mph)

Comment #109 - Posted by: Chase at May 14, 2006 6:06 PM

Approx. 5k about 23 min, give or take, distance not plotted ahead of time, so I was going at a pace that felt like sub 7:30 min/miles. Finished with 4 more miles at a slightly slower pace.

Comment #110 - Posted by: John S at May 14, 2006 6:10 PM

Ran 1.5km in 7:30 then had recurrence of knee pain. Subsequently ran up and down stairs of hotel - 15 stories - 4 times in 15:00. Why stairs don't hurt but flat sidewalk does, I haven't figured out yet.

Comment #111 - Posted by: boxdrop at May 14, 2006 6:11 PM

21:40

First 1/2 11:40
Second 1/2 10:00

Cheers,
Cory

Comment #112 - Posted by: Cory K at May 14, 2006 6:14 PM

Happy Mothers Day to all the beautiful women. Ran for 23 mins. Not quite 3.1 Miles but close enough.

Comment #113 - Posted by: AJonusas at May 14, 2006 6:25 PM

5K 47:41 PR

The heat really starts to get to you.

Comment #114 - Posted by: Beau B. at May 14, 2006 6:30 PM

Another did this anyway coincidence. Went for a 30 minute run before doing some canoeing. In Vang Vieng in Laos if anyone knows it - so the run was between rice fields towards magnificent limestone karsts.

Comment #115 - Posted by: John B at May 14, 2006 6:33 PM

34:01
4 lap time----10:05
8 lap time----22:40
12 lap time---34:01

At least the last 4 laps were faster then the middle ones. I am not a runner. This beats my PR by 4 minutes so I should be happy. For some reason, I simply cannot breathe while running.

Comment #116 - Posted by: Ed T. at May 14, 2006 6:38 PM

I've had my eye on CF for a couple of weeks and just today decided I may as well get started.

I'm no runner so I was just pleased to finish without stopping in 28:50. Had more in the tanks when I finished but didn't know that when I started ;)

Comment #117 - Posted by: tmitchell at May 14, 2006 6:49 PM

Actually ran a 5K race yesterday morning.....21 minutes even, having never trained at that distance. I expect to knock off two minutes for my next race, the Komen 5K here in STL.

Comment #118 - Posted by: Deuce at May 14, 2006 6:50 PM

26:34
Took 1 min off last time.

Comment #119 - Posted by: chris l at May 14, 2006 6:51 PM

sub'd 5K row 26:01

Comment #120 - Posted by: stan k at May 14, 2006 6:53 PM

3 miles 28:30

Slower than last couple of times.

Comment #121 - Posted by: John N at May 14, 2006 6:54 PM

Decided to mix it up a little:

36 laps around cul de sac is 3.1 miles...

3 laps..
25 jumps 18 inch box
3laps
25 body squats
3 laps
25 pushups
3 laps
25 situps
3 laps
12 clean/squats 30 lb dumbbell
3 laps
single jump rope 50x
3 laps
3 laps with 20 lb weight vest
3 laps
25 slam balls 20lbs
3 laps
25 bumbbell swings 45 lbs
3 laps
25 pushups
3 laps
25 situps
3 laps
12 clean/squats 30 lbs

48 minutes

Comment #122 - Posted by: Chris at May 14, 2006 7:02 PM

Bw 198
44yr
5.2 mile run thru the hills.

Comment #123 - Posted by: Rick at May 14, 2006 7:32 PM

21:22 on treadmill

Comment #124 - Posted by: CodyC at May 14, 2006 7:49 PM

************************************************

A Peavine Mountain Trail Run 26:51:21; gorgeous evening for a run, back in before the mountain lions and coyotes are out. Any other "Reno-ites" out there; other than "DG" Nevills..?

************************************************

Comment #125 - Posted by: Danny T at May 14, 2006 8:05 PM

24:40 @ 1% incline on treadmill

Had a rough night, didn't feel 100 percent.

Comment #126 - Posted by: Huff at May 14, 2006 8:17 PM

1hr on elliptical, 800 calories. Will row 5k tomorrow.

Comment #127 - Posted by: Andy Shirley at May 14, 2006 8:28 PM

23:59

felt like a slug

Comment #128 - Posted by: Boise Mike Mc at May 14, 2006 8:30 PM

3.4 mi
22:33

Comment #129 - Posted by: JackM at May 14, 2006 8:33 PM

24:51

Comment #130 - Posted by: Dbanks at May 14, 2006 9:06 PM

31:27 on treadmill
First time completing this distance non-stop in about 13+ years. Not speedy, but very pleased that I ran it non-stop with pretty good breathing and form. Treadmill seems to be more forgiving on my feet & legs (& rt. meniscus) than the local track. I still despise running, but I'm grateful that CF has made it bearable. ;>

Comment #131 - Posted by: Mike Scott at May 14, 2006 9:09 PM

team tikrit:
mfbunch: 24:57 (a little slower than last time but negative split, so oh well)
joeyd just got back from r/r late last night so he took a skip day, i see angie is here to welcome him back. . .

Comment #132 - Posted by: mfbunch at May 14, 2006 10:09 PM

WFD May Fitness Challenge today in 4:24
15/12/9 of
Burpees, PU's and 20# Ball slams (this AM)

Did the DB cleans and PU's WOD from Sat 5/13/06 this PM in 17:10 w/ 25# DB.

Comment #133 - Posted by: Rick Ihrie at May 14, 2006 10:10 PM

26:08 Lafayette Resevoir 2.7 mi

Comment #134 - Posted by: marr1 at May 14, 2006 10:20 PM

C2 Row 5000m

20.10.9

Ave/500 : 2.01
SPM : 19

Comment #135 - Posted by: Adc (XfitSydney) at May 14, 2006 10:44 PM

Its my first week of doing crossfit so this one was a fun one to do.
29:38 min

Comment #136 - Posted by: Billy at May 14, 2006 11:06 PM

30:03

Home course

Comment #137 - Posted by: Norm Rager at May 14, 2006 11:25 PM

5km Row
16:20

Comment #138 - Posted by: peter h at May 15, 2006 12:24 AM

25:16 today, vs. 22:33 last time

1. Legs exhausted
2. Hot as hell in Las Vegas at 7AM
3. Just felt like crap

Better next time...

Comment #139 - Posted by: Tommy A. at May 15, 2006 4:39 AM

Dan - age 37, bwt 250

Ran 5K (jogged, shuffled, etc.) 36:30

Tauria - C2 rower 5000M @ 27:36

Comment #140 - Posted by: Dan Catlin at May 15, 2006 5:07 AM

Approx 6.5 km - 29:38. Prepping to run the Cabot Trail relay (Leg 2). Route today was flat for about 3 km - changing to a nice hilly route for the last 3km. 1 min faster than last time. For people on the Zone - is it a zone friendly snack 30 min before and 30 min after?

Comment #141 - Posted by: plattypuss at May 15, 2006 5:34 AM

Ran 7 miles. Last 5K was in 24:25. Felt great--I'm sure it would have been quite a bit faster had I just run the 5K, but I wanted to start out w/ my troops.

Comment #142 - Posted by: JohnM at May 15, 2006 6:34 AM

23:43

Comment #143 - Posted by: dk at May 15, 2006 6:47 AM

Nice day for a 5K
Ran with my girl friend
26:33 me
27:30 her

Comment #144 - Posted by: Deli at May 15, 2006 7:02 AM

60, bwt 285 jog & mostly walked 28 min-estimated short of two miles.
Guys, don't ever get out of shape--gettin' it back sucks!

Comment #145 - Posted by: peejay2 at May 15, 2006 8:18 AM

Perfect running conditions, so no excuse, just a poor runner...25:39

Comment #146 - Posted by: pwoodruff at May 15, 2006 8:29 AM

WOD
5k-18:38

Comment #147 - Posted by: Justin Spicher at May 15, 2006 9:33 AM

20:55
BW = 207
My slowest time in a while.

Comment #148 - Posted by: bradw at May 15, 2006 10:12 AM

27 min but hit a little trouble w/ my knee at 2.5 miles so I only made it to 2.75 miles.

Ran a 9min mile for the first mile...good for me.

Comment #149 - Posted by: GinaC at May 15, 2006 10:26 AM

I did a 2 1/2 mile loop with a 600 vertical increase in elevation through a forest twice

first lap 22:50
second 22:02

Comment #150 - Posted by: mardana at May 15, 2006 10:37 AM

39:56

Comment #151 - Posted by: treelizard at May 15, 2006 11:41 AM

oh yeah. that was on a treadmill.

Comment #152 - Posted by: treelizard at May 15, 2006 12:01 PM

23:02

Faster this time.

Comment #153 - Posted by: Chris Jordan at May 15, 2006 12:02 PM

did saturdays WOD first wearing 23 lb flak vest
then ran 27 min 5k wearing flak vest. 3% incline

Comment #154 - Posted by: wolf at May 15, 2006 12:41 PM

25:08

Comment #155 - Posted by: Mike R at May 15, 2006 1:31 PM

22:57

Comment #156 - Posted by: Shawn B at May 15, 2006 2:17 PM

zoo run 30:41

Comment #157 - Posted by: hazmat at May 15, 2006 2:32 PM

25:24
90+ degrees and hilly neighborhood. Didn't have to push jogging stroller though!

Comment #158 - Posted by: Jeff D at May 15, 2006 2:40 PM

5K 25.10

Decent Pace

Comment #159 - Posted by: dyagg at May 15, 2006 3:17 PM

34:28 for 2.88 mi w/ wife vs 26:56 for 3.2 miles on treadmill 3/1/06 vs 3.19 miles in 26:51 in oakland hills 2/12/06 vs 29.34 on treadmill 11/17/05. hr max 148, hr avg 124.

Comment #160 - Posted by: kevin o at May 15, 2006 3:25 PM

25:30
3.25 at 1 incline

Comment #161 - Posted by: ACFD Ben at May 15, 2006 3:37 PM

20:31 .5 incline on the treadmill

Comment #162 - Posted by: M Boyd at May 15, 2006 3:37 PM

27:30 treadmill 1%grade

Comment #163 - Posted by: Parksurg at May 15, 2006 5:45 PM

26:55 outside

Comment #164 - Posted by: Andy W. at May 15, 2006 5:58 PM

46 y/o
5'-11"
170#
5K in 25:50
Havn't run a 5K in several weeks. It felt a little slow and tiring to me - lack of energy for some reason.
I was hoping for under 24 minutes.

Comment #165 - Posted by: Hampton at May 15, 2006 6:15 PM

31.5 minutes after doing Angie.

Comment #166 - Posted by: Davie at May 15, 2006 7:24 PM

MAJ L: 28:30
MAJ j: 24:00

Comment #167 - Posted by: Crossfit Liberty at May 15, 2006 9:07 PM

28'20"- Did it yesterday but felt like crap.....

Comment #168 - Posted by: Ian Carver at May 15, 2006 9:38 PM

Was a bit tired after a Brazilian Jiu Jitsu class, so ended up doing sprints for 20 minutes at 2% incline - 3.65 kilometers. First time ramping it up from 1% incline and boy, I felt the difference.

Comment #169 - Posted by: Christina Sklebar at May 16, 2006 12:50 AM

Hello everyone!

Could only manage 4k as had a minor chest infection and an achilles tendon injury which just stopped me before I beat my previous pb was running so well then couldn't breath then couldn't walk.

Time = 22mins

London Crossfitter!

Comment #170 - Posted by: Lorenzo F at May 16, 2006 1:00 AM

3.2 miles - 24:49 (-0:20 from 3/1)

Comment #171 - Posted by: Matt McC at May 16, 2006 3:23 AM

First 5K in a long time.
24:57

Comment #172 - Posted by: Rob S at May 16, 2006 3:24 AM

Road run in the rain.....

26:56.....new PR

Comment #173 - Posted by: zman at May 16, 2006 5:27 AM

Did my 5k instead today - love running - 23.23 treadmill (quite chuffed as beat my personal best - yeah :-)

Comment #174 - Posted by: Deanchel at May 16, 2006 5:30 AM

Long time since I've run (injury and laziness). Didn't have time for full 5k...ran 20 laps around school track (2.5 miles) in 20:24. Didn't feel too winded. Should find time to do a full 5k.

Comment #175 - Posted by: emily h. at May 16, 2006 5:37 AM

Did this on treadmill, but forgot to record time (hung over to boot).

Comment #176 - Posted by: klr at May 16, 2006 6:20 AM

Ran Delhi "zig-zag" route with R (about 5-5.5 miles?) -- 43 minutes

Comment #177 - Posted by: Michelle at May 16, 2006 7:23 AM

25.05

knee hurt a little the last 1/2-1/4 mile.

Comment #178 - Posted by: Dave P at May 16, 2006 8:18 AM

3.1 miles in 33:08

Treadmill at 1% incline. Time included warm-up period. Could've jammed this out, but pleased with consistency of breathing.

Comment #179 - Posted by: Chuck B at May 16, 2006 11:44 AM

26;27

Comment #180 - Posted by: homerba at May 16, 2006 4:17 PM

I hate running.

Age: 42
BW: 164
CFWU x 3 with pushups

5K: 28:51

Did I mention I hate running?

Comment #181 - Posted by: steve at May 16, 2006 4:51 PM

Skipped workout. I was too wiped out after yesterday's workout plus an intense underwater hockey training session that lasted two hours last night.

Comment #182 - Posted by: jason b at May 16, 2006 7:19 PM

26:26 on treadmill

Comment #183 - Posted by: Jon R at May 16, 2006 8:37 PM

5k: 34 minutes. one minute better than last run. Still a walk / jog, with a few sprints added in.

It felt like torture... must have been the six chocolate chip cookies and two glasses of milk I downed an hour or two before the run.

Comment #184 - Posted by: Colleen at May 16, 2006 8:47 PM

Didn't do this on Sunday... Rest day today, so made it up:

C2 Row 5000m (ortho doc says no running - knee)
27:33

I have not run more than around the softball bases in more than 10 years, so I had no idea how to pace this, and I underestimated myself. I could likely have done this in under 25 minutes.

Next time I'll a) maintain a faster pace throughout, and b) row a 6.25k in keeping with the 5:4 sub for rowing:running.

Overall, I'm very pleased that I did this in under 30 minutes considering how out of shape I am, but I'm not pleased that I *could* have done it even faster.

Comment #185 - Posted by: Brooke at May 16, 2006 9:24 PM

25.36
3 miles

Comment #186 - Posted by: Luca z. at May 16, 2006 11:11 PM

35:00 minutes

running combined with walking on 3%incline.

Comment #187 - Posted by: Dan H. at May 17, 2006 4:30 AM

26:13

Comment #188 - Posted by: Tom O at May 17, 2006 4:30 AM

29:37 improvement over 31:48 last time.

Comment #189 - Posted by: texasmick at May 17, 2006 6:45 AM

26:22
(still on treadmill recovering from achilles injury)

Comment #190 - Posted by: GAK at May 17, 2006 7:28 AM

26:23

running 5ks on each rest day for the past couple of weeks has paid off. my first sub-28 5k

Comment #191 - Posted by: domer at May 17, 2006 8:21 AM

34:37

Comparable to PR. Running a mile as a warmup every other day has helped give me a good start on these longer treks, but it gets a lot harder once that first mile has passed.

I'm training for a 3.5 mile run that's on June 15th and wanna do it in under 35 min. I think I'll try domer's "5K every rest day" tactic to get that last 0.2 miles in on time.

Comment #192 - Posted by: Ana Crespo at May 17, 2006 11:06 AM

23:05

Comment #193 - Posted by: mws at May 17, 2006 5:39 PM

trying to get back in to running, 3km 16.48

Comment #194 - Posted by: adrian at May 18, 2006 2:08 AM

warmup: Ride to park play baseball w/ family
22:42 home to start of trail (past Calhounā€™s), trail-back-trail-back-home

Comment #195 - Posted by: Doug at May 18, 2006 10:16 AM

Just done, 30 minutos, so hungry i could eat a cow!

Comment #196 - Posted by: Pavel Saenz at May 19, 2006 6:45 PM

29:19 down cherrywood, up laurelwood, 600 e to 200 n, back.

Comment #197 - Posted by: bzb at May 20, 2006 6:31 AM
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