Better do this early before it heats up!

Dude! I can actually do that!

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.

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

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.

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?

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

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

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

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.

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

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

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.

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!

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

Have fun, Johan

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.

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

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

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

- Josh

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

Ran in Revlon 5k.

30:49 - but had to fight through crowds

CFw/u

5k, treadmill- 24:05

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

bw 142#

22:17 on a treadmill

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

Happy healthy training

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

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

26:33

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

25:17 Felt great at the end!

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

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.

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

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.

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).

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

raining out so I rowed a 5k
total=22.50.17

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.

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

J-5K Run 24:04

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

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

46 min on tread mill

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.

5K 27:19
beautiful day in nash vegas!

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.

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

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

20:56 with slight hill

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 .

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

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

Age 41, 190# Felt OK

22.47 @ Memorial Park in Houston

43 y/o, 183 lbs

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

Running is still not my friend.

Jen: 21:18
Paul: 20:59

3.5 miles 28:18

Felt good running in the rain!!!

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

27:28 as rx'd

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

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

bw 182

subbed 5K row
time: 20:28

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.

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

32 mins. with a hangover.

Ran 4 miles.

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.

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.

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.

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

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

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

23:20

Will run tomorrow.

Darrell

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?

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?

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

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

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.

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

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.

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

20:29

Age 32/ BW 174#

CFWU followed by:

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

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

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

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

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

27:51

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.

As Rx'd 18:47

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

23:50

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

did yesterdays WOD (a.m.)

as rx'ed

30:48

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

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

George 21 flat.

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

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.

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).

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.

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

37:39
wo yesterday slowed me down...

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.

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!

Age:40
BW:175

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

22

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

Roughly 24:00.

Rick M., I know how you feel :)

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.

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%)

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

BW: 168
5k : 20:37

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.

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

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.

37:12 on treadmill (5 mph)

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.

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.

21:40

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

Cheers,
Cory

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

5K 47:41 PR

The heat really starts to get to you.

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.

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.

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 ;)

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.

26:34
Took 1 min off last time.

sub'd 5K row 26:01

3 miles 28:30

Slower than last couple of times.

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

Bw 198
44yr
5.2 mile run thru the hills.

21:22 on treadmill

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

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..?

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

24:40 @ 1% incline on treadmill

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

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

23:59

felt like a slug

3.4 mi
22:33

24:51

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. ;>

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. . .

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.

26:08 Lafayette Resevoir 2.7 mi

C2 Row 5000m

20.10.9

Ave/500 : 2.01
SPM : 19

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

30:03

Home course

5km Row
16:20

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...

Dan - age 37, bwt 250

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

Tauria - C2 rower 5000M @ 27:36

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?

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.

23:43

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

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!

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

WOD
5k-18:38

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

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.

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

39:56

oh yeah. that was on a treadmill.

23:02

Faster this time.

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

25:08

22:57

zoo run 30:41

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

5K 25.10

Decent Pace

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.

25:30
3.25 at 1 incline

20:31 .5 incline on the treadmill

27:30 treadmill 1%grade

26:55 outside

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.

31.5 minutes after doing Angie.

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

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

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.

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!

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

First 5K in a long time.
24:57

Road run in the rain.....

26:56.....new PR

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

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.

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

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

25.05

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

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.

26;27

I hate running.

Age: 42
BW: 164
CFWU x 3 with pushups

5K: 28:51

Did I mention I hate running?

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

26:26 on treadmill

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.

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.

25.36
3 miles

35:00 minutes

running combined with walking on 3%incline.

26:13

29:37 improvement over 31:48 last time.

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

26:23

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

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.

23:05

trying to get back in to running, 3km 16.48

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

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

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