July 18, 2006

Tuesday 060718

Run 5 K

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"The Forgotten Service"

Posted by lauren at July 18, 2006 8:10 PM
Comments

Ha! I already have scheduled a 3.5k weighted run, why not make it 8.5k! Looking forward to it.

Comment #1 - Posted by: Henry at July 17, 2006 8:23 PM

I *knew* it was going to be a run tomorrow ... man am I smart or what.

Comment #2 - Posted by: Josh Brehm at July 17, 2006 8:26 PM

Wow, I have never run anything over 1 mile, so this could be interesting.

Comment #3 - Posted by: Mike at July 17, 2006 8:33 PM

#2

what

Comment #4 - Posted by: RayP at July 17, 2006 8:47 PM

Shooting for 18 minutes, last was 21 after 6 months of avoiding running like the plague!

Also looking at a potential new house tomorrow... pray this works out, I live in an unfinished basement. Although its better than barracks!

Comment #5 - Posted by: Pierre Auge at July 17, 2006 8:52 PM

Shooting for 18 minutes, last was 21 after 6 months of avoiding running like the plague!

Also looking at a potential new house tomorrow... pray this works out, I live in an unfinished basement. Although its better than barracks!

Comment #6 - Posted by: Pierre Auge at July 17, 2006 8:52 PM

what i love about running most...the cold beer afterwards!

Comment #7 - Posted by: RandyG (CrossFit Denver) at July 17, 2006 8:55 PM

Missed a day, so doing yesterday's and today's together........I'm thrilled.................."Peanut, Peanut Butter...and JELLY (legs)"

Comment #8 - Posted by: SPB at July 17, 2006 9:03 PM

Excuse my ignorance but would the forgotten service be the Coast Guard?

Comment #9 - Posted by: Don Stevenson at July 17, 2006 9:17 PM

how many laps around a track is a 5k?

Comment #10 - Posted by: Chris S at July 17, 2006 9:21 PM

Well, at least I know it won't be hard to beat my last score!!

Comment #11 - Posted by: treelizard at July 17, 2006 9:29 PM

Thanks Ray

Comment #12 - Posted by: Josh Brehm at July 17, 2006 9:37 PM

Did someone say hash run?

Chris, # 10, 12.5 laps (5000m / 400m)

Don, # 9, yup it's the Coasties, poor Coasties, always forgotten. . .just kidding. Go Navy!

5K, 21:50 . . .

Comment #13 - Posted by: phillip bwt 175 at July 17, 2006 9:47 PM

"Fran"

BW 184

As Rx'd = 5:39

Comment #14 - Posted by: Caleb B. at July 17, 2006 9:50 PM

Nice, I bet that copter flies over my house all the time...never miss the sound of that thing.

Comment #15 - Posted by: tedw at July 17, 2006 9:54 PM

Cool pic of the USCG boys. Thanks for your service here at home along our coastlines and waterways, it is much appreciated.

Take care and stay safe!!

Comment #16 - Posted by: Ian Carver at July 17, 2006 9:56 PM

A standard size outdoor track like the one at your high school is 1/4 of a mile. Indoor tracks at most gyms range from 1/12th of a mile to 1/8th of a mile.

5 kilometers = 3.1 miles

I suggest mapping out a route on a running path at a nearby park, it will be much more enjoyable and you will be less prone to skip laps.

If you already know your 3 mile pace, expect that last tenth mile to add approximately 30 seconds to your time.

Comfort is the difference between the way things are and the way we expect them to be. Comfort is an illusion. It is neither present nor welcome here.
-Parris Island saying

Comment #17 - Posted by: Ty at July 17, 2006 9:59 PM

For some reason I wanted to do a ME 5x5 of front squats last night, after the WOD. Now, seeing the WOD for today, I understand that my desire to punish myself got the better of me.

26:16 3.1-3.3-ish. A humvee is not a precision measuring tool.

Comment #18 - Posted by: Travis L @ prosperity at July 17, 2006 10:03 PM

Forgotten in Appropriations! A G-D disgrace! Semper Paratus!

Comment #19 - Posted by: John Seiler at July 17, 2006 10:25 PM

Treelizard- I look fwd to seeing how much you've improved.

Comment #20 - Posted by: DJ at July 17, 2006 10:54 PM

DJ--SHOOT, I'm being watched! I guess that means I have to do the WOD. ;)

Comment #21 - Posted by: treelizard at July 17, 2006 11:11 PM

I am so freakin" glad for some serious cardio!!This is my friday and corrections keeps me so "locked in" all week that a good run is a very welcome WOD".Hi D.J.

Comment #22 - Posted by: gale at July 17, 2006 11:22 PM

Didn't time the 3.5k weighted run, but for the WOD I got:

5k run - 24:43

Need lots of work.

Comment #23 - Posted by: Henry at July 18, 2006 12:36 AM

Oh heck ya.....Havent had a good run in a while, now its time to see my time improve....in plus 90 degree heat....

Team UB Xfitt

Comment #24 - Posted by: Onefastbird at July 18, 2006 1:30 AM

Not forgotten here, I did my four years at US Coast Guard Station Golden Gate in Sausalito, California. For those that served with me, congratulations on a job well done. For those still serving, thank you.

Comment #25 - Posted by: jon long at July 18, 2006 2:20 AM

38/78.3kg/12.3%

21.06 at 1 degree incline on the treadmill.

An increase in bodyfat of about 2% has added about 90 seconds onto my best time. Damn cup cakes.

Comment #26 - Posted by: Matt Townsend at July 18, 2006 2:22 AM

Restday for me today.
I take the 5K tomorrow.
May you all run like the wind today.
Enjoy, Johan

Comment #27 - Posted by: Johan Nederhof at July 18, 2006 2:26 AM

BW: 173
Age: 30
Treadmill 5km
2% incline @ 9 mph
Total Time: 20:40

Comment #28 - Posted by: Breck at July 18, 2006 3:27 AM

BW 118
Age - 26
Ran with the local track club, so we did a hilly 7.6 miles, guess that's something like a 11k, not sure. Time: 56

Comment #29 - Posted by: Abby at July 18, 2006 3:52 AM

I'm doing an Ironman on Sunday... this will be a great way to get my legs ready!!! Lets shoot for 20 minutes!!!

Comment #30 - Posted by: Cassie at July 18, 2006 3:53 AM

Thank God for Nordic ski training.

5k: 17:05

Comment #31 - Posted by: Mark W at July 18, 2006 4:17 AM

Run 5k? all at once? hmmm... not likely... subs for a 5k anyone?

Just kidding, I'm gonna do 'Jackie' today... so maybe I'll do two rounds.

Comment #32 - Posted by: Will W at July 18, 2006 4:30 AM

5 miles (5k was a little short for me today.)

35:38

Comment #33 - Posted by: Ben at July 18, 2006 4:30 AM

Hi,
first time poster. I had a general question for coach. Why do the WODs have recommended weights if the idea is that every workout is fully scalable? Is it suppose to just be a common measure for bragging rights? or is this a maximum recommendation?

Comment #34 - Posted by: Violent Buddha at July 18, 2006 4:46 AM

#34, The workout weights are "benchmarks", as it were, for a 175lb. athlete. Scale them up or down, depending on your bodyweight, if you want. The "recommended" weights are either a good starting point, or an excellent goal, depending on how you look at it.

Oh, and 5k in 22 minutes this morning.

Comment #35 - Posted by: SL at July 18, 2006 4:56 AM

I've been following crossfit on and off for a few weeks now. Went to the gym after work yesterday and tried to get partners excited about Fran, but it didn't work out. We left and met a group and ran a 5K in the evening. I finished in 21:53

So today I can go back and do what I should have finished yesterday: Squat clean and dips!

Comment #36 - Posted by: Josh M at July 18, 2006 4:57 AM

Warmup:
CPMP - 5 minutes

Workout:
Ran on treadmill, 3 minute warmup, 9.5 mph sprint, 8.0 mph run, 4 intervals.

1 mile 7:29
1.27 miles 9.29

CII rower set at 6 - 2000m in 7:50 (surpassed level I standards) total was 2021m in 7:56

band traction - 5 minutes
behind the neck band pulldowns - 10, 10, 10
cuban press - 45 x 6, 45 x 6, 45 x 6
l-lateral raise - 7.5 x 10
pushups - 33 (Standard II push acheived)
Shoulder dislocates w/ band - 5, 5, 5
knees to elbows - 15 (standard II achieved)

Comment #37 - Posted by: Allen Y at July 18, 2006 5:06 AM

22:00

Comment #38 - Posted by: WhiskeySean at July 18, 2006 5:14 AM

If I do this, it will be my first 5k outside. I'm nervous. Hold me?

Comment #39 - Posted by: gaucoin at July 18, 2006 5:28 AM

Hopefully this will help everyone serving in the USCG get the respect they deserve...

http://www.imdb.com/title/tt0406816/

Comment #40 - Posted by: justin at July 18, 2006 5:45 AM

-----------
-----------
21.28 5k
need to start running regularly again

Comment #41 - Posted by: Drew at July 18, 2006 5:48 AM

Fat kid cant run
31/6.1/268
1.5 mile run 6.6mph
.5@4.5
1.1 @ 7mph
total fat kid time 32.4
I then walked 1.5 at 3.1 for another 20 min

Comment #42 - Posted by: cablemigrant at July 18, 2006 5:51 AM

Traveling on biz, so this WOD is perfect.

Instead of worrying about 5,000 meters, I just went on a 29 minute urban trail run.

Comment #43 - Posted by: Rob F at July 18, 2006 5:56 AM

chronic shin splints prevent me from running... any sugestions on a substitute? what distance on a bike would be comparable? or a swim?

Comment #44 - Posted by: christopher at July 18, 2006 6:17 AM

BWT=278#'s

3.7 mile Castle Park Time Trial route

36:04 Not a PR but better than the last time I ran it. AHR was in the the high 150's.

In an attempt to quantify where I should be in comparison to others, I devised this calculation: it appears a good time for the "average" CF'er is about 20 min for 3.1 miles, which is about 6.5 min/mile. If you correct for a bwt of 278#, that would translate to 10.03 min/mile (6.5*278/180). I ran 3.7 miles in 36 min or 9.7 min/mile.

Is it wonderful how you can use math to help you feel good about being slow?

Comment #45 - Posted by: Kegger at July 18, 2006 6:48 AM

22:36 - approx. 5k

Comment #46 - Posted by: jpf at July 18, 2006 6:54 AM

27:20
sooo hot outside

Comment #47 - Posted by: Brant at July 18, 2006 6:57 AM

5k in 30:40 No blood, all sweat, no tears. 180 bw, 57 yoa. Stay cool everyone.

Comment #48 - Posted by: john wopat at July 18, 2006 7:07 AM

24:48 for 5k.....

Comment #49 - Posted by: BobM at July 18, 2006 7:10 AM

23:22...started out nice, but went downhill toward the end...wish that was literal...

Comment #50 - Posted by: tedw at July 18, 2006 7:14 AM

Kegger, at 272# BWT myself, I feel your pain :-)

10 min/mile is a great pace.

I personally am going to sub a 10k row for this when I get home . . .

Comment #51 - Posted by: cjones at July 18, 2006 7:17 AM

approx. 1 mile walk/jog in 16:57.

Comment #52 - Posted by: Redding Mark S at July 18, 2006 7:28 AM

90 minute bike ride with 5 sets of 5 minute work-rest efforts 5 minutes of 30 seconds on, 30 seconds off, rest, recover, repeat.

This will make your HR scream.

kCal=1250

Maybe Jackie or Nancy for an afternoon lunch date.

Cheers,

Carl

Comment #53 - Posted by: Carl at July 18, 2006 7:28 AM

Nice picture and thanks USCG for a tough job. And no worries you are never forgotten.

Comment #54 - Posted by: K95 at July 18, 2006 7:30 AM

5k run= 22.39.39

Comment #55 - Posted by: dennyy at July 18, 2006 7:33 AM

Re: Photo = Forging elite hotness indeed.

Bought a C2 Model D last night, think I'll go for a row instead.

Comment #56 - Posted by: Ellen S. at July 18, 2006 7:37 AM

BW: 177#
Age 29

Subbed 5k on Horizon elliptical machine at Level 5. AHR 151, 30:30

Peace.

Comment #57 - Posted by: johnnylove at July 18, 2006 7:49 AM

25:15

Mile 1: 7.5mph
1min walk
Mile 2: 8.0mph
1mi Walk
Mile 3: 8.5+mph.

I was pretty wiped out after this so I decided to 40-30-20-10 of sit ups and back exten. Then did 10-10-10 squats on one of those wooden circular platforms with the partial ball underneath.

Comment #58 - Posted by: Brett_nyc at July 18, 2006 7:50 AM

4.1 hilly miles
40:56, almost 2 minutes slower than Feb. Heat, ankle niggle, and last two workouts must have got me. It can't possibly be age, beer, or cigars.

Comment #59 - Posted by: Dan MacD at July 18, 2006 7:52 AM

I'm new to crossfit. Is it a good program. Do I only start with the WOD.

Comment #60 - Posted by: Steven at July 18, 2006 7:56 AM

"When the mind is troubled, exhaust the body."
-C.S. Lewis

Couldn't apply to me anymore today. Gonna do yesterday, todays, and a 2 mile swim today to make up for sometime off.

Comment #61 - Posted by: AStraus at July 18, 2006 7:58 AM

Did the hill run on Sunday, so I'm still in recovery. Anything to avoid running.

I'll sprint this afternoon.

Comment #62 - Posted by: Ron Nelson at July 18, 2006 8:03 AM

Ran the 5K in 1.77 miles.

Set the machine to 20". First mile at 12" pace. Bumped it up to 11". Last two minutea at 10" pace with the final 30 seconds at an 8" pace sprint. The hams started to think about cramping. Walked one mile to and from workout.

Comment #63 - Posted by: TomG at July 18, 2006 8:03 AM

19:40 as rx'd.

Comment #64 - Posted by: bradw at July 18, 2006 8:08 AM

5K in 21:06
- Hilly course in El Segundo, CA
- Wow, I haven't run (only CF WOD) since the Camp Pendleton 10K Mud Run on June 10th, and I came up with a pretty decent time...thanks CF!

Comment #65 - Posted by: John Spear at July 18, 2006 8:10 AM

crossfit@rawc.org

Age:42, Wt:175

Time:24:58 (last time was 26:58. A 2 minute reduction)
AHR:167, MHR:177

Did this on the Sacramento River Trail in Redding CA. I ran the north side of the river, going over the Dieselhorst Bridge. http://www.flickr.com/photos/flexabull/50358904/ (not my photo)
I rode my MTB to measure distance before I ran, and to get a little warmup. The trail was a bit more hilly than the course I ran last time.

Followed up the 5K with a ride around the river trail (5.66 miles).
AHR:150, MHR:167, Time:24:14

Comment #66 - Posted by: Donald E at July 18, 2006 8:14 AM

USCG! Thanks for your protection and service. Great pic, beautiful bird!

Stay fit, stay safe!
JJH

Comment #67 - Posted by: Joseph H at July 18, 2006 8:14 AM

Caught up with ystd.

7 Rounds + 10 dips.

Will do some kind of run tomorrow. Perhaps the 800M set.

D.

Comment #68 - Posted by: bingo at July 18, 2006 8:15 AM

Today is going to be the first day of hopefully a long Crossfit relationship. Didn't want the first day to be a running day but not going to put it off another day. I am in fairly decent shape, have been working out almost daily for the past 3 months. A regular work out is running about 2 miles and then lifting weights afterwards for a total work out time of 2 hours. I am just wondering if anyone supplements the WOD with any type of weight training program? I want to get trimmer and add muscle mass and thought this looked like a great program, but wondering what kind of benefits everyone is getting? Thanks. Oh yeah anyone know of anyone in Iowa doing Crossfit?

Comment #69 - Posted by: JoeB at July 18, 2006 8:16 AM

22:47

WOW! I need to start running, and it shows.

Comment #70 - Posted by: DaveT at July 18, 2006 8:16 AM

5K in 37:34 on precor eliptical at level 7
avg pace 150, avg HR 157
also MU assist 1x50# PR, 5x60#, 5x70#
40yrs, 214#, 22nd WOD

Comment #71 - Posted by: James N at July 18, 2006 8:21 AM

Wanted to hit the gym this morning since not sure after this week if I will be able to for the next five weeks. So ran the two plus miles to the gym in a slow 21 minutes. Then did Fran, which I missed on Sunday. Posted results for Fran on Sunday's post.

BTW any crossfitters in Xi'an China? Will be there the next five weeks, would love to have company working out.

Comment #72 - Posted by: SueAnne at July 18, 2006 8:29 AM

I want to map out a path around my neighborhood that will take me the 5k. Does anyone know of any website that will assist in figuring this out without having to print a map and use a ruler and a calculator?

Comment #73 - Posted by: Nick at July 18, 2006 8:30 AM

Age: 25
Bwt: 135

Not too sure about the distance, so I just ran around the neighborhood for 24 minutes. I didn't have my best pace going because my Hams and Back are still screaming from the abuse Linda handed me. I'm still a few workouts behind, gonna try to catch up on Fran and Monday's WOD in the next two days.

Comment #74 - Posted by: DJ 43 at July 18, 2006 8:33 AM

#73 - Nick

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

Comment #75 - Posted by: Donald E at July 18, 2006 8:41 AM

5k as rx'd 21:04

then

walk one mile carrying 80 canvas heavy bag. Perioidically setting bag down to do situps and rest traps.

95 degrees in Philly area. Great workout.

Comment #76 - Posted by: RTC at July 18, 2006 8:59 AM

26:17

Comment #77 - Posted by: Sue Ady at July 18, 2006 9:04 AM

It's been a LONG time since I've attempted a 3 mile run. That on top of the fact that it is just to freakin hot!
It felt good but I had to stop at 2.6 miles.
Time = 25:28.

Lot's of work to do.

Comment #78 - Posted by: Matt Munson at July 18, 2006 9:09 AM

51 y/o, 150lbs.

3.11 mile (5K) run inside on treadmill at 1.0 degree elevation.

23:55

Comment #79 - Posted by: Charles at July 18, 2006 9:18 AM

And you thought our soldiers were doing CF.
http://news.yahoo.com/s/ap/20060716/ap_on_he_me/fitness_military_yoga_1

Got to go awaken my kundalini.

Comment #80 - Posted by: Ron Nelson at July 18, 2006 9:20 AM

Phew hot today!!

pb in my 5km

19.47

Comment #81 - Posted by: Julie cleghorn at July 18, 2006 9:27 AM

23:19

Improved over last time by 40 seconds. Probably could have been a bit faster, but knowing I still have to do yesterday's WOD since I missed, had me a little timid.

Comment #82 - Posted by: Boise Mike Mc at July 18, 2006 9:51 AM

22:56

Slow, last time in the 21's. It is freakin hot even here in England. About 96 today when I ran.

Comment #83 - Posted by: anthony at July 18, 2006 9:56 AM

went on a root with my army recruiter that was about 3.5 miles. 19:30.

Comment #84 - Posted by: Jason Brown at July 18, 2006 10:16 AM

Treelizard- Waiting to see your time.

Comment #85 - Posted by: DJ at July 18, 2006 10:22 AM

well that was total and utter pants. was hoping for a 21 or so given the 3 minute 800m splits earlier in the week. about 25 minutes, I´m afraid. hot and hilly here in southern Spain, but no excuse.

Comment #86 - Posted by: Nick K at July 18, 2006 10:28 AM

too hot and bad air
so I stayed inside and rowed
6k
22:56

Comment #87 - Posted by: ut steve at July 18, 2006 10:29 AM

#73 and #75,

I've used the gmap-pedometer site, but prefer www.mapmyrun.com which uses the same maps, in a slightly different package (and the satelitte zoom in my area is better so I can pick up trails in the woods).

Comment #88 - Posted by: jpa at July 18, 2006 10:32 AM

#61 AStrauss

Wonderful quote. I will take that advice and go back for some more tonight. Thanks.

D.

Comment #89 - Posted by: bingo at July 18, 2006 10:36 AM

first time running 5k 39:27. need more running

Comment #90 - Posted by: kris at July 18, 2006 10:48 AM

#86 - Nick

Your English sayings crack me up. "... total and utter pants". I've never heard that one before, despite being married to an English woman for 18 years.

With you usually stomping me in the aerobic workouts I'm happy to consider our ~25 minute times a tie.

Comment #91 - Posted by: Donald E at July 18, 2006 10:58 AM

18:33 as rx'd on road, 19:04/19:50/20:20 before that

Comment #92 - Posted by: OPT at July 18, 2006 11:01 AM

DJ 85--Well you'll have to wait cos I won't get to the gym 'til after I get off work (22:30)--but I'll post it, I promise! Where's your time?

Comment #93 - Posted by: treelizard at July 18, 2006 11:17 AM

Oh man sorry about the double post, not sure how that happened.

Comment #94 - Posted by: Pierre Auge at July 18, 2006 11:19 AM

22:24 on the long and winding road. That would be a PB for me!

Comment #95 - Posted by: gaucoin at July 18, 2006 11:20 AM

Subb'd a meaty 5000m Row instead. 22:47

Comment #96 - Posted by: Allan T at July 18, 2006 11:26 AM

#80 Donald.

Thanks!! That is perfect and oh so fun!!

Comment #97 - Posted by: Nick at July 18, 2006 11:28 AM

5k whoo ra!!!!
haven't done more than a mile lately. been recovering my shins and ankle.
this will be fun!
I get to do this and Fran... I am a little behind on my days... legs are gonna be done...
oh and dancing tonight... yea..
I'll be hurtin tomorrow!!!

Comment #98 - Posted by: Jessica at July 18, 2006 11:34 AM

26:17

Comment #99 - Posted by: GAK at July 18, 2006 11:51 AM

Steven, #60,

I'm not being trite; go to the main page and click "Start Here" of the Nav Bar. Also read the FAQ's. Folks on this site are incredibly helpful but are especially so when they feel you've made the effort to look on your own first. The message board is absolutely phenomenal as is the search function.

Comment #100 - Posted by: John Seiler at July 18, 2006 11:51 AM

Group 5k "stay together" time: 28:44

Comment #101 - Posted by: sgt feather at July 18, 2006 11:54 AM

Ran 2.9 miles (4.67 kilometer)
Total time = 26:36 (9:10/mile)

Notes: First time running in my new neighborhood and got lost. Missed my turn around for the 5k and ended up doing a loop that's obviously a little shorter...

Comment #102 - Posted by: Nicholas Burgett at July 18, 2006 12:04 PM

Ugh...miserably hot here today. Near the 100's with the humidity hovering near...oh, maybe 1000%. It's ridiculous. Thus my pitiful excuse for a slow run.

30 minutes. Almost exactly.

Comment #103 - Posted by: Rook at July 18, 2006 12:12 PM

20:40

Comment #104 - Posted by: TJ at July 18, 2006 12:18 PM

OK, so it wasn't 00:18:00 minutes but 00:20:25 isn't bad either. I call that "shooting high and hitting low", same effect the bad guy is still down!!!

I hate running! But I am getting better at it none the less, isn't life funny!

Comment #105 - Posted by: Pierre Auge at July 18, 2006 12:21 PM

26 5'10" 183lbs

Had my doubts whether I could do it, had been running 2 miles but got a break after 1 mile and was doing them around 7:30. No break today, as rx'd 25:20. Not as hot today, only 90 here, but was still fun. Would have been better around 20 min, have some work to do.

Comment #106 - Posted by: JoeB at July 18, 2006 12:26 PM

Current – 25:02
6/02/06 - 26:46
2/26/06 - 27:38

Comment #107 - Posted by: ibbryn at July 18, 2006 12:31 PM

#107 - Ibbryn

It looks like a 3-way tie between you, me, and Nick K. Nice.

Comment #108 - Posted by: Donald E at July 18, 2006 12:40 PM

JoeB, #69,

Welcome to Crossfit. In regards your current schedule, 2 hours is WAY too long to workout. You're actually hindering your goals. Check out this link: http://www.hormonalfitness.com/pdfs/NHE-Chapter-21.pdf In particular, read pages 29-35. Start with just the WOD for the first 2-3 months. That will give you a good idea of what the WOD can do for you. If you feel that isn't getting you where you want to go, do a search from the main page on "ME Black Box". Also, be sure to check out the FAQ page and join the message board.

Comment #109 - Posted by: John Seiler at July 18, 2006 12:46 PM

Gale- Glad to see you posting again. I know work has been keeping you busy. Enjoy the run mom and I'll talk to you later.

Comment #110 - Posted by: DJ at July 18, 2006 1:37 PM

26:19 much slower than I would have liked...since I ran a 24min 3mile at the end of a triathlon a few weeks ago, including the transition, I was quite surprised and checked the course, but I guess I was just tired and slow today. Better luck next time. This 100+ heat is starting to take its toll.

Comment #111 - Posted by: Sarah at July 18, 2006 1:40 PM

22:38 :14 secs slower than last time. Although today was in the 90's and humid. In time was better than out time by only :8 sec.

Comment #112 - Posted by: Jim D. at July 18, 2006 1:49 PM

Howdy-ho folks. Didn't feel like doing a fast run on account of still resting from a half-marathon done on Saturday. Times ran per km averaged out to 3:40.1 (1:18:52), which works out to 18:20 5km splits. Did Fran instead.

Holy hell, I should've done the run! 2km row warmup (avg. split 1:48.7/500m), with modified CFMWUx3 (minus pull-ups and squats, + leg lifts). Fran whooped my ass in 5:10.

A buddy of mine was working out at the same time and I joined him once I caught my breath. Over the course of the next HOUR!!!, my sweat dried up and I got my energy back. What a waste of time...

Comment #113 - Posted by: ruari at July 18, 2006 1:51 PM

Wesleyen woods to pool
24:57 100 degrees

Comment #114 - Posted by: jason v at July 18, 2006 1:53 PM

26yo 200lbs

straight jogging is not my specialty.

CFWUx3
1 mile running
last 2.5 miles jog, sprint, walk
basically 30 mins of cardio
CFWUx1

don't get it. i can play rugby for hours, but just jogging on a treadmill kicks me in the ass!

Comment #115 - Posted by: Greg at July 18, 2006 1:53 PM

Only made 3.5K (70%) in 18:39
It's about 105 w/ heat index and no breeze
I started getting that heatstroke sensation about 3.2K Just glad this is over. Before CF I used to run three times per week. I really don't miss it. At least I don't have to do this three times a week any more.

Comment #116 - Posted by: texasmick at July 18, 2006 1:59 PM

Ran the 5K on the treadmill at ~ 30:00.
- 4 additional sets of jumping pull-ups.
- 4 additonal sets of push-ups with the fitness board.

Comment #117 - Posted by: Brand at July 18, 2006 1:59 PM

I live in a harbor town with a CG Airstation and a cutter (the "Active"). With the number of knuckle-heads and fair-seas sailors that you folks pull out of the water every year, I guarantee you're not forgotten up here!
And let's not forget that until the shooting war started a few years back, the Coasties doing drug interdiction saw a lot more "action" than most of the other services combined.
If you guys weren't here doing what you do, our deployed guys couldn't be over there doing what they do.

Thanks, from a jarhead.

Comment #118 - Posted by: Derek at July 18, 2006 2:10 PM

Ran 5K on treadmill at speed intervals
Sprint 1 lap - Jog 1 lap etc.
21.03 min 3.1 miles

Comment #119 - Posted by: Skitz at July 18, 2006 2:10 PM

33 minutes in 100 degree sun. damn hot

Comment #120 - Posted by: Davie at July 18, 2006 2:19 PM

Ran on treadmill.

5k run 22:23

10 minutes helping my lovely wife get started on yesterday's WOD

...and then just to truly embrace my affliction...

Tabata Something Else

Push up 10/11/9/9/7/5/8/8
Sit Up 13/12/12/10/8/9/9
Squats 16/12/10/11/11/9/10/11
Pull Up 7/5/5/6/4/3/3/3

All Pull Up sets except #1 were gravitron assisted as I was complete toast. Excuse me now while I go lay down for 2 days.

Thanks to whoever it was who posted the rap music with Tabata chimes, it made all the difference in the world.

Comment #121 - Posted by: JFD4 at July 18, 2006 2:26 PM

Well... it didn't turn out as I had planned. No Jackie for me today, because I killed myself on the row:

1000 m Row - 3:29.2

Of which I am DAMN proud. Second time rowing a 1000 for time.

However, afterwards I was absolutely dead. I laid on the ground for about five minutes before giving up on Jackie. Did 20 thrusters of 45lbs and 10 push presses with 45lbs, also did 5 pullups after a rest, but I'm pretty sure Jackie would really take me 1:00:00.0. Haha, well, unless I rowed less intensely...

Comment #122 - Posted by: Will W at July 18, 2006 2:32 PM

#121 JFD4

Rap music w/ tabat chimes? did some one post a song to download with that? that would be awesome for some trying to do tabata alone. where can i find it?

Comment #123 - Posted by: donkadoo at July 18, 2006 2:32 PM

Finally something I can do as RX'd!

5k in 24:58

Comment #124 - Posted by: Randy at July 18, 2006 2:52 PM

5k row (Concept II)

21:05

Comment #125 - Posted by: Fireman Rick at July 18, 2006 2:56 PM

Can't find my shoes - sandals or boots only.

Row 5k in boots: 23:12

Comment #126 - Posted by: kelly moore at July 18, 2006 2:56 PM

5k run

21:51

Comment #127 - Posted by: Shawn B. at July 18, 2006 2:58 PM

24:41.2

100/humid. Used every bit of energy I had. Felt good.

Comment #128 - Posted by: brendan melville at July 18, 2006 3:09 PM

Finished the workout in 37 minutes. Did various elliptical machines to compensate for my fasciatis.

BW: ~315. Darn scale at the gym is inconsistent and hardly ever right.

Looking forward to a rest day!

Comment #129 - Posted by: Stuart R at July 18, 2006 3:09 PM

WOD #10

50JR
Run 5K - 32:30

I just jogged - could not run faster.
Doing anything fast is a problem, I wonder what is missing?

Comment #130 - Posted by: RAFAELH at July 18, 2006 3:11 PM

#123 The song is posted in the comments section of the last Tabata WOD. It was earlier this year....Just go to the calendar on the top right of the main page, pick a date and click the "previous" link until you see Tabata Something Else (sorry I can remember the date).

It's brilliant...a world better than clock watching.

Comment #131 - Posted by: JFD4 at July 18, 2006 3:12 PM

Ran around 8k or so in ~34 min. Forgot to time it, and didn't measure out a 5k course, so I ran that familiar route instead.

Comment #132 - Posted by: plwoodruff at July 18, 2006 3:17 PM

skipped yesterdays workout so i did a modified version of Fran... still cant do proper form for cleans/ front squats, etc... due to my wrists

26/6'5"/200

20 minutes
10 regular back squats at 135lbs
10 dips

9 rounds

Comment #133 - Posted by: christopher at July 18, 2006 3:20 PM

#129 - Stuart

At the risk of sounding like the old guy who has too many aches and pains ... I used to have plantar fasciatis, but no longer since I got my heel/arch orthotics. If you don't already have orthotics, and have heel pain, you really need to see a podiatrist to see if you can get some. They have completely eliminated my heel pain.

Comment #134 - Posted by: Donald E at July 18, 2006 3:23 PM

AM - beach sprints (30 seconds on 1 min rest) 6 rounds.

5k tonight.

thanks!

Comment #135 - Posted by: Murph at July 18, 2006 3:26 PM

Subbed a 5k row because I forgot to take socks to the gym today. I know, kind of weak. Time on row was even weaker: 22:13. BW 150#, down 5# from previous, thanks to last week's illness.

Tariq

Comment #136 - Posted by: TK at July 18, 2006 3:51 PM

row 5k on c2
19.25 (new pr I think)

Comment #137 - Posted by: kyle a at July 18, 2006 3:55 PM

19:50.....back was sore I think I could have ran it faster...
PR either way

Team UB Xfitt

Comment #138 - Posted by: Onefastbird at July 18, 2006 3:58 PM

25:12 was hoping for sub 8 minute miles and missed slightly 8:06 miles. Temp was between 82 & 93 degrees depending on which electronic sign is to be believed. Was excited about a workout geared towards little skinny wimpy guys like me but most of you still blew out of the water. Is there anything you all don't do at a superior level?

Comment #139 - Posted by: jimmiepop at July 18, 2006 3:58 PM

3 miles - 25:02

Comment #140 - Posted by: John N at July 18, 2006 4:02 PM

5.9k/3.6mi: 31:43
barefoot in the snow uphill both ways...and it was about 115 degrees outside...

Comment #141 - Posted by: dk at July 18, 2006 4:06 PM

Rowed 5k in 22:11

Comment #142 - Posted by: PeterN at July 18, 2006 4:13 PM

28:15

no snow, indoors with a/c on a treadmill, no incline.

about 4 minutes slower than last 5k.

Comment #143 - Posted by: John Messano at July 18, 2006 4:13 PM

28:15

no snow, indoors with a/c on a treadmill, no incline.

about 4 minutes slower than last 5k.

Comment #144 - Posted by: John Messano at July 18, 2006 4:14 PM

24:39

horrible!

Comment #145 - Posted by: Lance W. at July 18, 2006 4:18 PM

27:24
following an 11hr day working outside in New Jersey. I've been trying to follow the crossfit regime since the beginning of the year, and this really makes me feel good for some reason about the program. Before I started I couldn't run a mile without stopping.

Comment #146 - Posted by: Sean at July 18, 2006 4:40 PM

BW: 135
23:42
Ran in long pants and jungle boots.

I just found out today that I'll be having surgery on Friday to take these bolts out of my femur. I'll be on crutches for a while after that, so it's nice to get a good run in like this before that!

Comment #147 - Posted by: jbroshek at July 18, 2006 4:49 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: job 400m, stretch
Run 5 K: time 27:47
Compare to 060514: 27:51

Comment #148 - Posted by: Sesoku at July 18, 2006 4:49 PM

Per my ususal sub I split up a specified distance between the rower and the treadmill. Today was four miles...

Rowed 1200m
Ran 1200m
Rowed 1200m
Ran 1200m
Rowed 800m
Ran 800m

29:53.

-D.

Comment #149 - Posted by: Dan Silver at July 18, 2006 4:55 PM

BW: 170lbs
Age: 31

5km on the track (12.5 laps)

21:50

Comment #150 - Posted by: LMD_Mike at July 18, 2006 4:59 PM

BW: 174
Age: 22

5.1km on road: 26:56
4th day of crossfit, and i'm loving it. didnt push myself too hard, just wanted a solid base time for comparison. should be able to drop it into low 20's next time.

Comment #151 - Posted by: psychoshonen at July 18, 2006 5:04 PM

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

I ran the Jones/Whites Creek Trail (9.2 miles) in the Mt. Rose Wilderness Area. The first three miles has an elevation gain of 1800 feet (41:08); the entire run, with the elevation losses and gains, in 1:55:05. (It was 104 degrees here in Reno, I was hurting.)

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

Comment #152 - Posted by: Danny T at July 18, 2006 5:05 PM

subbed 2 hour surf for 5k run

Comment #153 - Posted by: peterh at July 18, 2006 5:07 PM

Hi all,
yesterday 3 hours with the DR mower in a field for clearing in the 90 degree temps. on ~7 percent grade. Pull-upx12, +46#'sx6x5.
Today {ride 2 miles (5:13); Snatch 62.5 kilosx3 (controlled lowering) and ring dipx10}x10. Duration 19:56.
Until tomorrow...

Comment #154 - Posted by: Jonathan Jensen at July 18, 2006 5:12 PM

Group Moffett

5000 meter row for the new comers
7000 meter row for the 6 months CROSSFITTERS.

We did not realize how difficult 5000 to 7000 meter rows would be.

Comment #155 - Posted by: Adrian D at July 18, 2006 5:21 PM

Rode for 30 minutes

Comment #156 - Posted by: George C at July 18, 2006 5:22 PM

5K on country road 24:50. Am a bit tried....rode STP (206 miles) over the weekend.

Comment #157 - Posted by: Jodi at July 18, 2006 5:28 PM

bw=171
age 37
29:43
I HATE RUNNING!!!

Comment #158 - Posted by: Coop at July 18, 2006 5:39 PM

21:40
first time running in a LONG time, aside from typical CF circuits. looking forward to getting back under 18:00, but working on flexibility will be a must.

Comment #159 - Posted by: Ben L at July 18, 2006 5:40 PM

played a game of lacrosse, then ran 4200m

Comment #160 - Posted by: dbones at July 18, 2006 5:50 PM

oops, 2400m

Comment #161 - Posted by: dbones at July 18, 2006 5:51 PM

Ran 3.16 miles (according to gmap-pedometer.com) in 27:30, about 8.7 min/mile. Not what I had hoped...

Comment #162 - Posted by: Mike at July 18, 2006 6:00 PM

55 days since knee scoped for miniscus tear.
Ecstatic about being able to RUN again.
Skip Chase told me so...pumped me up!
Xfit wod's prior to & post op #1 rehab program hands down!! Coach rocks!!
Even in S Fla's "Africa" heat and humidity I bested my xfit role model's time for a change.
57 yoa bwt 184 5k time 20:44.

Comment #163 - Posted by: Lou_D at July 18, 2006 6:02 PM

2 kb clean&press: 35sx 5-4-3-2-1
2 kb swings: 44s x 10

5 rounds of
2 kb c&p: 44s x 2-1
2 kb swings: 53s x 5

Alt rolling floor press: 35s x 6-5-5-8-7
Renegade rows w/ pushup: 53s x 5-6-5-5-5

Comment #164 - Posted by: Lynne Pitts at July 18, 2006 6:03 PM

cf wu + 5k
42:42 (jogged/walk)
I usually jog a half mile and then quit so seeing that I can push myself to do this makes me feel really good.

161.5

Comment #165 - Posted by: TeressaJ at July 18, 2006 6:07 PM

Rode STP in 23:05. Lost 10 pounds and gained it back in the beer garden, but got a date and got lucky if you know what I mean. See you in the AM.

Comment #166 - Posted by: Princess Heidi at July 18, 2006 6:18 PM

27:11

Comment #167 - Posted by: MSR at July 18, 2006 6:24 PM

OOps! 5K in 23:05 ... guess my electrolytes are still off balance. Catch me if you can baby. See you in the AM.

Comment #168 - Posted by: Princess Heidi at July 18, 2006 6:27 PM

2 kb clean&press: 35sx 5-4-3-2-1
2 kb swings: 44s x 5

3 rounds of
2 kb c&p: 44s x 2-1
2 kb swings: 50s x 5

Alt rolling floor press: 37s x 6-5-5-8-7
Renegade rows w/ pushup: 50s x 5-6-5-5-5

Comment #169 - Posted by: Princess Heidi at July 18, 2006 6:31 PM

Too much information, Princess Heidi, TMI

Comment #170 - Posted by: treelizard at July 18, 2006 6:41 PM

25:20 - 5.2K
almost 2 min better than last time. Honestly I was going to blow this one off but after reading about Jeremy I decided to do it for him.

Comment #171 - Posted by: dan colson at July 18, 2006 6:50 PM

25:39. 3.0 miles on treadmill, no incline.

Comment #172 - Posted by: mwalker at July 18, 2006 7:05 PM

19:55.

Felt really lousy doing this. First lap was 2:10. Had to push to break 20 minutes. Had I been feeling better I would have done an additional lap and could have knocked off another 20 sec.

I need to run more.

Comment #173 - Posted by: Ken Davis at July 18, 2006 7:11 PM

Sub'd for 5 mile bike on Recumbent bike (yeah, not equivalant, but my legs were tired after doing ME Squats yesterday)...

time: 13:42 (new PR...old PR is 14:04)

Comment #174 - Posted by: Mike at July 18, 2006 7:33 PM

I was feeling under the weather this morning but still attempted the 5K. Made it about 1.4 miles and thought that I was going to pass out. Attempted it again this evening in my hotel and made it 1.85 mile. Total about 30 minutes ... pretty poor performance. Last recorded 5K was on 6/23/06 was done at 25:15 -- may try again tomorrow before doing Jeremy.

Comment #175 - Posted by: Courtney at July 18, 2006 7:36 PM

Warmup: easy kayaking Elkhorn Slough w/the little woman: 2.4 hrs.

Substituted Fern Flat/Trout Gulch bike-ride for the 5K, 47:00; usually takes an hour.

Comment #176 - Posted by: mas at July 18, 2006 7:36 PM

24:00

Comment #177 - Posted by: Matty K at July 18, 2006 7:36 PM

Jen - ran with the babyjogger. Hit 3.1 in about 21:30. did total of 4.5 in 36.

Comment #178 - Posted by: paulf at July 18, 2006 7:46 PM

Row 6000 meters
29:09

Comment #179 - Posted by: Denise at July 18, 2006 7:52 PM

23:04

Team Emerald Coast

Comment #180 - Posted by: Joe G at July 18, 2006 7:55 PM

Wow, Ive never tried to do THAT before. I definitely need to get some running shoes. The skate shoes that I normally wear are just way too flat.

34:30

Comment #181 - Posted by: Nick at July 18, 2006 8:15 PM

24:41-a little longer than 5K, someone cleaned up the turnaround marking we painted on the side of the road-realized when i hit the backstop. oh well, close enough

Comment #182 - Posted by: mfbunch at July 18, 2006 8:29 PM

Age:37, Wt:128

Ran 2 miles on TM in 24:08

Comment #183 - Posted by: Stelly at July 18, 2006 8:47 PM

26:22

Comment #184 - Posted by: a noble at July 18, 2006 8:48 PM

28:33

Comment #185 - Posted by: Bryan at July 18, 2006 8:57 PM

3 miles in 24:40

I haven't ran that long in at least 8 months. 4 minutes off my best time.

Comment #186 - Posted by: freddy OWMA at July 18, 2006 9:45 PM

soft sand/sea wall balance on the way down, hardpack return
25:20

Comment #187 - Posted by: exupNik at July 18, 2006 10:33 PM

22:31 as rx'd

Minutes/mile pace--

First 2.5K -- 7:24
Second 2.5K -- 7:05
Avg 5K -- 7:15

Comment #188 - Posted by: jeftyg at July 18, 2006 10:45 PM

My first 5K in years. Ran the Lafayette Reservoir + .5 mi. 3.2 miles total. 30:28.

060514 run was 26:08 for 2.7 mi. 25:32 today.

Comment #189 - Posted by: marr1 at July 18, 2006 11:21 PM

BW 170
Age 33

18:40 on a treadmill. Absolutley hate treadmills.

I'll do the next one on the road...if its under 115 degrees.

Two weeks ago, ran 39:40 for 10K, so I know I can go under 18:00 for 5K. Then again, haven't been doing ANY running since starting CF two months ago.

OPT, I'm gunning your time...though if you keep dropping 40-60 seconds off every time...it'll be tough.

Comment #190 - Posted by: john c at July 18, 2006 11:32 PM

25:51 outside vs. 22: something last time on the treadmill. Legs v. sore still.

Did get to use the GPS watch for the first time; pretty neat gadget.

Comment #191 - Posted by: Tommy A. at July 19, 2006 12:05 AM

28 minutes flat! Last time was 39:56. I'm... pretty amazed, really... 1st mile in 10:34, 2nd mile in 10:22. Then I realized I'd have to walk the last mile ridiculously slowly to not break my last score, so the pressure was off, and I ran quickly so I could get out of the gym quicker and go home. 1.1 miles in 7:04!!!! My New Year's goal for '06 was a 7-minute mile and the closest I'd ever come was 8 minutes, even when I was running 5X/week (slow distance, sprinting, intervals) so this is really awesome. (I then proceeded to collapse on the floor and sit against the wall in the weight room for a good half hour or so.)

Comment #192 - Posted by: treelizard at July 19, 2006 12:49 AM

Oh yeah, that was on a treadmill again.

Comment #193 - Posted by: treelizard at July 19, 2006 12:50 AM

Bwt: 215
5k time: 23:40

Treadmill, 1% incline, 3.2 miles, on the ship.
Started at 9mph, but overheated in the stuffy room, down to 8mph for the rest.

Sea was calmer today, so easy run other than the heat.

Can't wait to run on dry land! Hash run in Honolulu anyone?

Comment #194 - Posted by: Sidewinder at July 19, 2006 1:03 AM

p.s. the Coast Guard saved my friend's butt when she went sailing in CA...so I am thankful.

Comment #195 - Posted by: treelizard at July 19, 2006 1:35 AM

21:54 for 5k

Wife: 27:00 for 4.7k (Eric2's $.02: not bad for 2 months post-partum and still a 1st class PFT!)

Comment #196 - Posted by: Eric2 at July 19, 2006 3:40 AM

C2 5000m
Drag 4
20.04
SPM 19

Comment #197 - Posted by: Adc (CrossfitSydney) at July 19, 2006 4:10 AM

bw 148#
22:35

Comment #198 - Posted by: pat d at July 19, 2006 4:48 AM

Paul: 24 minutes
Getting back in the game after two weeks of excessive pivo consumption at low altitude.

Comment #199 - Posted by: paulf at July 19, 2006 5:01 AM

3.12 miles in 22:43 (7:19 mile)

Comment #200 - Posted by: gkjake at July 19, 2006 5:02 AM


5k row 20.02 drag 10

now in my office sweating on the hottest day in blighty yet!

Comment #201 - Posted by: James D at July 19, 2006 5:20 AM

Age 35, BWT: 174
5K Time 30:20
I've never timed a 5K before, I'm disappointed with this one, but encouraged to improve next time.

Comment #202 - Posted by: Ralph99mba at July 19, 2006 5:22 AM

27:26

Comment #203 - Posted by: Chris in Ottawa at July 19, 2006 5:43 AM

27:43

Comment #204 - Posted by: Newlin at July 19, 2006 5:50 AM

23:30, 2 minutes slower than last time. On treadmill.

Comment #205 - Posted by: Brandon C at July 19, 2006 6:23 AM

run to the local playground, roughly 4.5 miles. i accidentally stopped my watch 4 minutes in so i'll time it again some other time.

Comment #206 - Posted by: lgm at July 19, 2006 7:30 AM

27:18 as rx'd

Comment #207 - Posted by: paulw at July 19, 2006 7:33 AM

substituted cycling for run:

9.8 miles
Time: 37:27
Avg HR:149
Max HR:175
Avd Speed: 15.7 mph
Max Speed: 27.6 mph

Comment #208 - Posted by: MJB at July 19, 2006 7:48 AM

29 minutes

Comment #209 - Posted by: Maurkov at July 19, 2006 8:09 AM

29:30 for 3 miles -- 9:50 pace overall -- didn't have a measure for 3.1 miles, so just went w/ the 3 -- would be approxim. 30:29 for 3.1 assuming I kept the same pace for the last 1/10 of a mile!

Comment #210 - Posted by: Jason's mom at July 19, 2006 8:23 AM

as rx'd 5k 24:51 pr by :37 sec.

Comment #211 - Posted by: brent colson at July 19, 2006 8:46 AM

#86 Donald E

always a pleasure!

Comment #212 - Posted by: Nick K at July 19, 2006 8:48 AM

did 5k at a brisk walk pace
80 min.

Comment #213 - Posted by: Tuber at July 19, 2006 8:57 AM

100 f** degrees, 90 in the gym. 27:16

Comment #214 - Posted by: Steve Howe at July 19, 2006 9:38 AM

2 miles in 15:22 (my own PR)
last mile broken... but completed!

Comment #215 - Posted by: Frank at July 19, 2006 9:39 AM

16 min sprint/walk. Should have been 20 min, but I accidentally hit the STOP button on the t-mill. Took it as a sign from God that it was time to go home, so I did.

BTW, I owe the fact that I can run again to the Magnificent Mobility DVD. I highly recommend picking one up. Very good stuff. Very helpful.
Great warm up.

Comment #216 - Posted by: Ron Nelson at July 19, 2006 9:42 AM

30:00 flat

I walked a bit, maybe 7 min total, but this isn't a bad starting point.

Comment #217 - Posted by: Erica Bergstrom at July 19, 2006 10:07 AM

3mi in 36 minutes
works out to be 4.8km, what can i say im not built for running.

Comment #218 - Posted by: Franz at July 19, 2006 10:32 AM

Rowed 10k in 52.10

Which at first was disappointing, since my best time for 5k is around 21 minutes.

Note to self: apply chalk to the rower handle before rowing over 5k--I have a few nasty blisters that I did not anticipate :-(

Comment #219 - Posted by: cjones at July 19, 2006 10:51 AM

32:52 and felt short of breath. Could be the heat.

Comment #220 - Posted by: hondaracer at July 19, 2006 11:01 AM

5K
JD-27:50
YV-29:40

Comment #221 - Posted by: Daws at July 19, 2006 12:22 PM

Road bike to (and from) work Tues and Wed.
Roughly 35 minutes each way; lots of hills along the way.

Comment #222 - Posted by: Doug at July 19, 2006 12:29 PM

5k 2nd time outdoors at clawson park
last time can't find exact time over 30
this time 29:12
treadmill 5k's range between 24-27 minutes
dhpu's 7 singles, 7 doubles, 7 triples
kte 5 singles, 5 doubles
light benching

Comment #223 - Posted by: brian t at July 19, 2006 1:38 PM

Been following WOD's a few weeks now. I just had a hernia surgery, and cleared to start working out Aug. 4. Can't wait to try this out.

Comment #224 - Posted by: D. Laytart at July 19, 2006 2:00 PM

BW 201
44yr
5.2 mile Oregon hill run
51:49

Comment #225 - Posted by: Rick A at July 19, 2006 2:20 PM

Did 5K in 36:00 not the greatest time but "jeez" it was soooooo hot here!Am just glad to be able to do it and not pass out!!

Comment #226 - Posted by: gale at July 19, 2006 2:43 PM

24:47 treadmill with 2 incline

old time: 25:13

Comment #227 - Posted by: ChadC at July 19, 2006 2:57 PM

as Rx'd
Age 34
BW = 196lbs
Time = 30:06

Comment #228 - Posted by: JT Calgary at July 19, 2006 3:04 PM

41 yoa, 183 lbs.
Treadmill.

24:35

Thanks Coach and Lauren.

Comment #229 - Posted by: Mark Sampson at July 19, 2006 3:14 PM

ran 2.68 mi
18.28.06

Comment #230 - Posted by: ANB6 at July 19, 2006 3:31 PM

Seriously hate running so created a work-out from ystd and "Murph". Performed 7/19 but can't bear the thought of posting on Rest Day--my work-out is simply too trivial to be noted on such a solemn day.

Run 800M
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Good Mornings
50 squats
Run 800M

27:45

About what my very best 5K would be. Interesting how that turned out!

D.

Comment #231 - Posted by: bingo at July 19, 2006 4:26 PM

25.50
90F on Treadmill

Comment #232 - Posted by: dyagg at July 19, 2006 4:41 PM

Thunderstorms...so ran on treadmill...but lightning caused the treadmill to reset 6x.

Cumulative time running 5k...20:18

Comment #233 - Posted by: Brian G. at July 19, 2006 4:44 PM

bwt 170lbs

19:30 - thanks crossfit

Comment #234 - Posted by: jnc at July 19, 2006 4:51 PM

22:45, done outside (no net altitude gain/loss on this route.) Last time I did this one was back in Feb (ran a 22:30 on a different, slightly uphill route), so I feel pretty good about this one.

Comment #235 - Posted by: Mike_h at July 19, 2006 4:54 PM

5k - 26:28

Now for the excuses...

I tried to wait until the sun was mostly down (104F heat index today) and it was during my first mile (7 mins 20 secs and running easy) but shortly thereafter it came out from behind the clouds and proceeded to beat down on me. I was hoping to get below 23 on this one, perhaps another day.

Comment #236 - Posted by: Adam Drake at July 19, 2006 5:12 PM

28:00

Comment #237 - Posted by: Chris R at July 19, 2006 5:21 PM

27:26

Comment #238 - Posted by: cja at July 19, 2006 6:00 PM

33:18

Comment #239 - Posted by: GinaC at July 19, 2006 6:11 PM

5k on tread
big pipe-24:17
lil pipe-23:00

Comment #240 - Posted by: PIPER at July 19, 2006 7:04 PM

Just landed in Sapporo, Japan and ran in a beautiful Japanese garden. Finished with 30 burpees. To pretty of a day to bother shooting for time, so just ran for 30 minutes at about an 8m/m pace. Perfect workout to fight off the jet lag.

Comment #241 - Posted by: Kyle Burns at July 19, 2006 7:05 PM

37:44, treadmill 2% incline, run/walk

long distance kills!

Comment #242 - Posted by: Alicia Zhuang at July 19, 2006 7:06 PM

23:01 @ 1% incline on treadmill

*This was 1:39 faster than last*

Comment #243 - Posted by: Huff at July 19, 2006 7:40 PM

Sub 5K row
21:50 - 1:30 off my best time, but my best since injury. Really off on my endurance, but getting better.

Comment #244 - Posted by: Baron at July 19, 2006 8:19 PM

23:54

1:44 slower than last time.

Comment #245 - Posted by: Mark Brinton at July 19, 2006 9:12 PM

Age 50/BW 240
Indoor Dualathon (2500 meter row/3.5 mile bike/2500 meter rwo) 44:59
Adding the rows together (subbed 5K row for last 5K run) an even 25:00; beat last time by almost 1:30.
Used "Jeremy" as warmup (4:40) and cooldown (4:52) may the young lad rest in peace.

Comment #246 - Posted by: stan k at July 19, 2006 9:23 PM

23:17

Slower than I expected but I ran a new route with a couple of really steep inclines.

Comment #247 - Posted by: Mike at July 19, 2006 9:37 PM

I really despise distance running. So, I did ab work, jumped rope, practiced HSPU's and ran a half mile instead.

Comment #248 - Posted by: Mike Scott at July 19, 2006 10:56 PM

Road run.....

25:54....new PR by 1:02.......

Comment #249 - Posted by: zman at July 20, 2006 2:57 AM

22:33 Outside

Comment #250 - Posted by: photoman at July 20, 2006 3:27 AM

CFWU, 5k 28:58, didn't give it everything, I'll feel more comfortable pushing hard the next time. 38, bw 212, bf 22.2

Comment #251 - Posted by: JR at July 20, 2006 7:22 AM

age 37
bw 220
Subbed 5k row
23:54:9

Comment #252 - Posted by: Henry at July 20, 2006 8:02 AM

Still can't run so I rowed the 5k in 28:33. Not happy with my time. Rowing always seems more muscularly challenging than cardio challenging...

Comment #253 - Posted by: Norma at July 20, 2006 8:05 AM

Ran 23:03 5k Crossfit is a great workout!

Comment #254 - Posted by: Woodrum at July 20, 2006 9:58 AM

bw: 201
age: 39

wod w/up x3
5k - 29" but had some reserve. Shoot for more next time.

Comment #255 - Posted by: kaala at July 20, 2006 10:23 AM

21 min

Comment #256 - Posted by: Steve D at July 20, 2006 11:20 AM

Age: 30
BW: 195
23:35

Comment #257 - Posted by: Jamie W. at July 20, 2006 11:26 AM

42:30, horrible time. Need to work on running.

Comment #258 - Posted by: Josh Brehm at July 20, 2006 12:38 PM

23:41

Much easier to pace self while on a treadmill with music. Did this after the OHS/snatch/row WOD for 7/20

Comment #259 - Posted by: emily h. at July 20, 2006 1:18 PM

WOD
As rx'd with a 20# vest and a helmet-17:25

Comment #260 - Posted by: Justin Spicher at July 20, 2006 1:29 PM

24:38

outdoor windy beach route

Comment #261 - Posted by: Triple B at July 20, 2006 2:47 PM

5K run
25:12
I ususally do a C2 5K sub but there's a nice 5k loop @ home...last 5k run (different route) 4/13/2006 in 24:19

Comment #262 - Posted by: jdg at July 20, 2006 5:26 PM

BW-201
5K Row
23:49

Comment #263 - Posted by: Ben S at July 20, 2006 9:29 PM

People don't of the USCG until their butts are in trouble and need a Helo or Boat RES-Q

Its nice to know that the HH-65 USCG is always on alert. Why don't you guys fly JH-60 JayHawk over SFO BAY???

Comment #264 - Posted by: Brent at July 20, 2006 9:56 PM

People don't of the USCG until their butts are in trouble and need a Helo or Boat RES-Q

Its nice to know that the HH-65 USCG is always on alert. Why don't you guys fly JH-60 JayHawk over SFO BAY???

Comment #265 - Posted by: Brent at July 20, 2006 9:57 PM

Incline 2%

Time: 29.08

Hamstrings were seizing up.

Comment #266 - Posted by: Christina Sklebar at July 21, 2006 12:54 AM

Hello everyone!

Did this on Treadmill with a 2% incline used 1% before extra percent made a bid difference.

Time = 28:49

London Crossfitter!

Comment #267 - Posted by: Lorenzo F at July 21, 2006 1:23 AM

07/19/06 34:02 241lbs

Comment #268 - Posted by: ews at July 21, 2006 2:27 PM

23:16
20 seconds slower than my PR.
Grrr...

Comment #269 - Posted by: mws at July 21, 2006 3:24 PM

37:00 -- leg cramped up. Run-shuffle-hop around the Resevoir

Comment #270 - Posted by: stephen_francis at July 21, 2006 5:17 PM

4.2km -- 25:44mins

Comment #271 - Posted by: Curt at July 21, 2006 7:13 PM

Longest run I've done in years.
Lots of hills took the starch out of me on it.
38 minutes. Better than I thought I would do.

Comment #272 - Posted by: NYCRaider at July 22, 2006 10:27 AM

Rene: bw 189, 39 yo, HA (dehydrated?)

HSPU/skip prac/wu

5K on treadmill: first 2.4K 11:00, remainder u/k

Comment #273 - Posted by: rencol at July 22, 2006 11:09 AM

3 km 22.40
run over varied terrain at bondi to bronte coastal footpath wearing my new mbt shoes...i love em!

Comment #274 - Posted by: Tim 'crack' Hulbert at July 23, 2006 3:51 AM

31:31 Dana run (this will now be our benchmark 5k run).

Comment #275 - Posted by: Dylon at July 23, 2006 12:25 PM

25:54
3.2 miles

Comment #276 - Posted by: Bryan at July 23, 2006 3:44 PM

Ran the entire trail at Hoelzer park.
Took about 45:00 not sure of the distance.

Comment #277 - Posted by: Meyer at July 23, 2006 4:11 PM

Military PT: First mile, sprint a lap/jog a lap. Second Mile, Sprint half/jog half. Third mile, Sprint the turns/jog the straight-aways. 1 cool down lap...
Around 25 minutes... should have timed it!

Comment #278 - Posted by: john h at July 24, 2006 4:25 AM

CFWU - Hard
30:13
Off 3 minutes from last

Comment #279 - Posted by: alan at July 24, 2006 10:21 AM

7/24
26:44

Comment #280 - Posted by: firedave at July 24, 2006 4:41 PM
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