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

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

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

#2

what

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!

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!

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

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

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

how many laps around a track is a 5k?

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

Thanks Ray

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 . . .

"Fran"

BW 184

As Rx'd = 5:39

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

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!!

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

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.

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

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

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

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.

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

5k run - 24:43

Need lots of work.

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

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.

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.

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

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

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

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

Thank God for Nordic ski training.

5k: 17:05

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.

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

35:38

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?

#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.

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!

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)

22:00

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

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

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

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

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

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.

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

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?

22:36 - approx. 5k

27:20
sooo hot outside

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

24:48 for 5k.....

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

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 . . .

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

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

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

5k run= 22.39.39

Re: Photo = Forging elite hotness indeed.

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

BW: 177#
Age 29

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

Peace.

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.

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.

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

"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.

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

I'll sprint this afternoon.

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.

19:40 as rx'd.

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!

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

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

Stay fit, stay safe!
JJH

Caught up with ystd.

7 Rounds + 10 dips.

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

D.

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?

22:47

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

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

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.

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?

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.

#73 - Nick

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

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.

26:17

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.

51 y/o, 150lbs.

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

23:55

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.

Phew hot today!!

pb in my 5km

19.47

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.

22:56

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

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

Treelizard- Waiting to see your time.

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.

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

#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).

#61 AStrauss

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

D.

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

#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.

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

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?

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

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

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

#80 Donald.

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

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!!!

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.

26:17

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

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...

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.

20:40

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!

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.

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

#107 - Ibbryn

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

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.

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.

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.

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.

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...

Wesleyen woods to pool
24:57 100 degrees

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!

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.

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.

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.

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

33 minutes in 100 degree sun. damn hot

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.

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...

#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?

Finally something I can do as RX'd!

5k in 24:58

5k row (Concept II)

21:05

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

Row 5k in boots: 23:12

5k run

21:51

24:41.2

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

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!

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?

#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.

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.

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

#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.

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

5k tonight.

thanks!

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

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

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

Team UB Xfitt

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?

3 miles - 25:02

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

Rowed 5k in 22:11

28:15

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

about 4 minutes slower than last 5k.

28:15

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

about 4 minutes slower than last 5k.

24:39

horrible!

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.

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!

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

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.

BW: 170lbs
Age: 31

5km on the track (12.5 laps)

21:50

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.

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

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.)

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

subbed 2 hour surf for 5k run

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...

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.

Rode for 30 minutes

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

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

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.

played a game of lacrosse, then ran 4200m

oops, 2400m

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

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.

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

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

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.

27:11

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

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

Too much information, Princess Heidi, TMI

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.

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

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.

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)

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.

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.

24:00

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

Row 6000 meters
29:09

23:04

Team Emerald Coast

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

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

Age:37, Wt:128

Ran 2 miles on TM in 24:08

26:22

28:33

3 miles in 24:40

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

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

22:31 as rx'd

Minutes/mile pace--

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

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.

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.

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.

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.)

Oh yeah, that was on a treadmill again.

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?

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

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!)

C2 5000m
Drag 4
20.04
SPM 19

bw 148#
22:35

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

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

5k row 20.02 drag 10

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

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.

27:26

27:43

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

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.

27:18 as rx'd

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

29 minutes

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!

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

#86 Donald E

always a pleasure!

did 5k at a brisk walk pace
80 min.

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

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

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.

30:00 flat

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

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

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 :-(

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

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

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

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

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.

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

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!!

24:47 treadmill with 2 incline

old time: 25:13

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

41 yoa, 183 lbs.
Treadmill.

24:35

Thanks Coach and Lauren.

ran 2.68 mi
18.28.06

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.

25.50
90F on Treadmill

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

Cumulative time running 5k...20:18

bwt 170lbs

19:30 - thanks crossfit

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.

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.

28:00

27:26

33:18

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

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.

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

long distance kills!

23:01 @ 1% incline on treadmill

*This was 1:39 faster than last*

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

23:54

1:44 slower than last time.

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.

23:17

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

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

Road run.....

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

22:33 Outside

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

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

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...

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

bw: 201
age: 39

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

21 min

Age: 30
BW: 195
23:35

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

23:41

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

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

24:38

outdoor windy beach route

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

BW-201
5K Row
23:49

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???

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???

Incline 2%

Time: 29.08

Hamstrings were seizing up.

Hello everyone!

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

Time = 28:49

London Crossfitter!

07/19/06 34:02 241lbs

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

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

4.2km -- 25:44mins

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.

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

HSPU/skip prac/wu

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

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

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

25:54
3.2 miles

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

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!

CFWU - Hard
30:13
Off 3 minutes from last

7/24
26:44