Love the long runs.

Run 10 K Yes!
This will be a good one for first thing in the morning.

Do you still do the CFWU on workouts like this?

Yes.

Running.

Sweet!

wow...i thought 5k was long...lol.

Is 10K 6.2 miles?

6.2 miles... check

Good god, there's just no way I'm doing this one. My feet and hips would be completely ruined.

so i usually would do this on a treadmill?
any variation on that?
also the fastest i run is 8.5 miles an hour on the 800m, any speed i should aim for, for the 10k?

um yeah gotta pass on this one. I was thinkin to myself on my way home from my flag football game "please don't let tomorrow be a 5 or 10k."

If I run 6.2 miles tomorrow I will be out of commission for several days. Long running is just not my thing. I'll run 2 miles or something instead.

Juan--yes, you can run outside. ;) *duck*

Any tips for anyone who's never run over 5K and only done that twice?

I know this beautiful 6 mile trail I could try...

I attempted to do the Painstorm XV first thing in the morning, not a good idea on an empty tank of gas. I got a quarter way into the second set and died. I'll be doing the 10k this evening. yeah.

I'm already inspired - I literally just got done watching a DVD called "Evolution Running: Run Faster with Fewer Injuries."

For anyone who is interested in learning to run correctly (and has a desire to work at it) I highly recommend this DVD. It's based on the african runners who grew up running barefoot and thus have a much more efficient running stride compared to those of us who tend to overstride and slam down on our heels.

Even if you're not interested in dropping you 10K time, some of the techniques would certainly do your body a favor and save you from a lot of unnecessary pounding.

http://www.evolutionrunning.com/

Have a great run!

Bruce Lee on Fitness:

In Jeet Kune-Do, physical conditioning is a must for all martial artists. If you are not physically fit, you have no business doing any hard sparring. To me, the best exercise for this is running. Running is so important that you should keep it up during your lifetime. What time of the day you run is not important as long as you run. In the beginning you should jog easily and then gradually increase the distance and tempo, and finally include sprints to develop your 'wind.'

Of course he didn't have Crossfit...

Umm uh oh.. this might take an hour..

Comment# 14

J. Scott

As an ex-practioner of JKD and the Bruce Lee way of thinking I would still say that Bruce Lee was way ahead of his game when he made the statement in your comment. (Even though he did not have Crossfit).

Running is an excellent way to build endurance and (wind as Bruce Lee would put it).

Steve

6 miles was never in my vocabulary unless it was "Damn! That guy is running 6 miles!"...*cough*...i think im sick today...

Crossfit(krôs-fit)- the cure for Americas obesity.

6.2 miles consider it done

Team UB Xfitt

41 yoa, 183 lbs., not a runner.

10k, treadmill, 55:42

Happy just to be in the game.
Thanks Coach and Lauren

just found this site. Impressive. Did the "Mary" this morning, 18 sets. 10km was easy this evening(am a runner) 35:30

going to try and do some of these from now on

thanks!

I hurt mt left hip flexor a couple of weeks ago with the 800 run 100 Situps and 100 back extensions. Tried today's WOD and had to resign myself to the bike due to pain. Does anyone have any tips for rehab so I can fully get back in the game?
Thanks.

BW: 172
Age: 30
Treadmill 10km(6.2 miles) @ 1% incline
Time: 39:55

Due to injury I can't run, but I can get on an exercise bike.

Which distance would be a good equivalent to the 10k run?

Ran on the local cross-country ski trails.
2km jog there, 3x CFWU, 2km jog home.
run was 9.5km in 34:31. Two big hills that kicked my ass. Now my legs are shot.

I agree with bruce lee, and brad... i think i'll just start slow and then keep goin faster, finish witrh sprints... not caring about distance as long as my heart rate's high and i'm gettin winded........most likely about 4.5 miles then sprints...

Treelizard, #11,

Try taking a 1 minute walking break for every 10 minutes you run. That's a completely arbitrary work/rest ratio but it's someplace to start.

Per, #23,

Shoot for time instead. How long would it take you to run 10k? Bike for the same amount of time at the same effort level. If you've been tracking your heart rate during your previous runs, shoot for the same heart rate for your ride. BTW, if you don't ride alot, consider using a recumbent bike if one is available. Uprights can be tough on the nether regions if you're not used to long rides. Recumbents also engage your posterior chain a little better than uprights.

I am knew to this what is the CFWU workouts. I am assuming it is additional exercises over and above the WOD.

#27 Patrick,

CFWU = Crossfit warm up. Go to Frequently Asked Questions, section 1.8. for the "Official CFWU".

Sooo looking forward to 10 k.

Did not have time for the 10k this morning. Instead I ran the 5k with sole purpose of decreasing my time. Knocked 90 seconds off of my last time.

Age: 40
Bwt: 195
6.2 miles, outdoors, non-stop
55:12
This is the longest distance I've run in about 8 years as my typical run is 3 miles. It was tough, but I'm glad I stuck it out. I big thanks to Coach for making Crossfit available to everyone across this great country!

bwt: 172
ht: 6'1"
26 yoa

6.25 miles, broken: 79:24
Had to walk a lot due to some hip pain. Shouldn't be hard to improve.

I hope no one I know sees this; I'll never live it down.

BWT 235

46 Min.

38, bwt 210, bf 22.4. 61, first 10K in months. Need to push a little harder, eat better.

55:30.....almost 2 mins better than last time...

16
Bwt: 132
height: 5'8"

42 minutes personal record :)

Ran for 37:40..Did not run 6.2..But did intervals of running hard 1:30 w/ 90 secs rest, then 1:00 w/90 seconds rest did 3 x on each...

I need to implement more running along with my crossfit WOD.

subbed 5k for 10k

27:41

34:00
ran about 4.2 miles

Legs weren't up to the 10k. Did 5k instead.

22:40.50

1:17 outside

#13
Isn't this the same as POSE running?

http://www.posetech.com/pose_method/

crossfit@rawc.org

Age:42, Wt:177

58:20 Sacramento River Trail loop + .6 miles.

AHR:168, MHR:181

52:23

10 minutes slower than my last 10K. Of course, that last 10k was 15 years ago!

In any case, my goal was sub 60 minutes so I am pleased with, if not proud of, my run.

Comment #16

Steve,

I meant no offense, Mr. Lee was fantastic and I agree, way ahead of the world in the conditioning game. I find him to be very motivating.

Jason

10K

48:21

i love this site...

where do i go to learn the basics of gymnastics so i can add to workouts? stuff such as tumbles/stands etc...
-e

No watch
Ran like a warrior from the time my feet left the front door until I returned. It took about 1 hour. HR was between 134 and 142 the entire time. I'll measure my route later.

52:20

last time was 58:30

Miles 1-2 @ 7.2
1 min walk
Miles 3-4 @ 7.5
1 min walk
Mile 5-6.2 @ 7.5-8.5

beer and/or ice cream gives me wind.

Oh, Mr. Lee was talking about something else.

THANK YOU OFFICER BIRCO. YOU WILL BE MISSED.

RIP NIC BIRCO, SFPD, BAYVIEW STATION. END OF WATCH 07-26-06.

-D.

78 minute 10K (first) on eliptical level 5
40yrs, 212#, 28th WOD

Oh dear.

I went very steady on this one - longest I've run since I had my achilles reconstructed about 4 years ago. Not timed - had to keep resetting the treadmill, as it won't let you go for more than 15 minutes - I reckon about an hour. Interestingly, if WOD hadn't commanded it, I wouldn't have dared do it, for fear of injury. Quite frankly, pleased to get round.

# 42 Donald - you can have this one mate!

#20 Chuck - you are not a runner, you are a machine. Awesome.

left calf still fried....brisk walk 10k 2hrs, 40 min

#51 - Nick K

Thanks and good on ya. I thought for sure you'd smash me on this one. I hadn't run that far since I was a teenager, so I was just happy to finish it in under 1 hour and without stopping or walking.

I'm new to the crossfit way of things...is there a standard warm-up that I should know of?

Thanks

Pasting this helpful link as someone else did a few runs ago - enjoy. And don't worry Jose #31 - noone will see your post ;-)

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

A few days behind.
3,2,2,2,2,2,2,2 thrusters with 65lb dumbbells
then
1 pullup first minute, 2 second ......
10 rounds.
Will tackle some length of run tonight.

#54
There is warm-up protocol in the FAQs section of the website.

10K should be no problem...hope tomorrow is a rest day.

Mike

I think I'll just run at the mouth instead.
Maybe I'll jump to conclusions as well...

57:26.Let's try not to do this again anytime soon.

5k row followed by 5k run 52:11 very tough!

John #26: Thanks for the ratio, something to try out. I do have to buy real sneakers before this one, my hiking boots won't cut it and my regular sneakers have more holes than shoe. Crossfit: an excuse to go shoe shopping. I love it. :)

Jose #31: You ran the damn thing. Nice job!

7/26/06 9:30 am
Ran 10k in Ft Collins

Bad hip and right ACL. Wind felt great but not my joints. Very slow time but I completed it. Very slow time :57:10.

tuber #24 - you rock!

Dan,

Sorry to hear of the loss of your comrade. Our deepest condolences to you and his family. Stay safe bro.

D.J.

cfwux2

WOD: 10k as rx'd

51:02

- :37 improvement from my last 10k on 04/11/06.

treadmill at 7.5 mph, except for last two-tenths at 9.0 mph. slowed to a walk twice to catch my breath.

54 minutes, around the state capitol in Sacramento early morning, before it gets to be too warm. Funny thing while running: a very large state worker made the comment that she thought it was too dangerous to run "in this crazy heat." Well, I told her I thought it was quite dangerous to smoke on each of your breaks, or any time at all. She didn't like that. By the way, it wasn't even 90 degrees yet. Funny how everyone has an opinion.

Another side note, it is very sad to run around the California State Capitol and see all the incredibly obese people out walking, on their breaks. I guess the good part is that they are walking, but my god there are so many big ones. I am talking 50+ pounds overweight. Very sad.

A cool web site to find out how far you run, if you don't know the distance before hand is:

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

Follow the instructions, create your path where you run, and you can find out how far it is (which is how I know how far it is around the State Capitol without driving that route).

6.2 miles in 46:30

Lots of complaining today about the 10k.

Comment #67
Marc,

I work near the capitol and yeah...there are a lot of overweight people. You're right, at least they are walking. But I'd be willing to bet that their diets are probably negating the walks. If you don't mind me asking, where do you do your CF wods? I've always wondered how big the CF community is in sac.

Dan (#49)

Fair winds to your comrade. Thoughts and prayers to you and his family.

Darrell

I like the website mentioned by #67 but use it with a grain of salt. I measured a route with the website's program and with a GPS and according to the GPS, the program overestimated the distnace by about 0.3 miles. It puts you in a small ballpark though, which is good enough for me.

53:37, 8:38/mile

an embarassingly pathetic time. I thought I was going easy on myself by aiming for sub 8:30 miles instead of sub 8:00 miles and still failed. I've been rather unmotivated the last couple days and was hoping today's run would snap me out of it and then this disaster. Now, all I can hope is that the rest day will get me back on track once again.

On a positive note my mother and aunt joined my gym today. I'll be easing them into the crossfit way. They both have some weight to lose and my mother has a bad back but I believe crossfit is the way. Jim

WOD #14

Run 10K
Time: 64:11, almost exactly double from last 5K.
No CFWU - no time, but feel bad, maybe will do later.
-----------------------
I love (!!!) all of the workouts, truly comprehensive, at least from a non-pro climber's perspective. The longer into CF, the more answers come out automatically, so patience.

Wow...humbled on the runs lately. It's only in the last few weeks that I've been feeling like I could do workouts other than WOD (after 2 months), so my running/cycling/etc has been suffering lately, in terms of endurance.

10K 64:06 in the 95 deg. Bishop heat...hard to get up early enough to eat and digest a bit before it gets hot...

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

As rx'd 1/3 of which was a steep trail run, 62:00. (Very hot in Northern Nevada.)

Note to self for next 10k (route);

House to trail -head, back side of Peavine Mt. to lower pond to Horizon Hill to N. Virginia St turn right to Lemmon Ave., then to Buck St. to North Hill Ave., then left on Golden Valley to Beckworth St., u-turn back to the house 10k ends at Burgundy.

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

54:31

Thought I had it nailed at 52:00 flat, but when I checked the mileage I came up .3m short. So I went out and completed the last .3.

53:41 off by a min. from last time:( Had to walk at least 3 times today..heat got to me:(
Could kick myself now for walking at all!!!

Not enough time - and wanted to continue to work on my speed - so did 8 * 100 meter sprints (~18 minutes/into headwind).

bwt 238 age 31

on the bright side of things i was the winner of the first ever crossfit clawson park 10k trail run with an official time of 1:06.29 of course i was the only competitor but a win is a win. super slow time but i forced myself to not walk. This was a mentally grueling wod for someone like me whose isn't inclined to run a lot.

Converting to POSE method and I've barely got enough muscle elasticity to hang for 5k. I know I don't have enough for 10k. May do a 5k later this evening. Meanwhile...

Modified CFWUx3
10 x lunge walk
10 x air squat
10 x sit-up
10 x supermans

3 rounds (not for time)
10 x bench press (165#/165#/165#)
10 x ohs (5#/25#/25#)
10 x pistols (5 each leg, 20" depth)

3x10 inverted burpees (forgot how hard those can be)

Playing around in the gym the CrossFit way!

#79 Brian T - you have a great sense of humor. Gotta love it. I can't wait to have my first ever Crossfit Phoenix 10k trail run. I'll take first place too, I hope. :)

Warrior style run 58 min 9.5k, 89 degrees and humid today, run/walk 90/10% last 3k. Still better than last time, only 2nd ever though, happy to have done it.

I sub'ed the 10K run with eating corn chips and watching Kids in the Hall, how's that sound??

Actually, I did Kelly and she hurt me. 24:23 as rx'd.

About my 3rd or 4th crossfit workout and my 1st 10k run, EVER, done in 58:38. Not great but not bad either.

40:36 as rx'd
47 min last time i ran this, did rower in 39 min last time

Painstorm XIV modified
all runs 800m x-trainer L4
Oly Bar for weights
all reps 20
32:14

5.3 miles in 55:00. Nice easy pace today. Been a very long time since we've attempted more than 3 miles so today's pace was good for us.

Plus it was raining the whole time, it was nice!

5 Miles in 39:48

1:19:42

Wow, not only am I weak and fat, but I am slow too.

90f/48% hum. At least when I improve, I will have something to show.

10K
55:42
Slightly better than last time.

Ran a personal best 49:24, beating my BoulderBolder time of 54:07. Now I wish I would have kept up my running regimin (maybe could have pushed harder). Booyah

BW 225
27:40

Really wussed out on this one. I did 5K and then quit. I haven't quit anything in a WOD until today and I feel pretty bad about it. I just didn't have it. My legs felt heavy and I had no motivation...ughhh.

I owe you another 5K, Coach...I'll knock it out tomorrow!

-Dennis

10K 49:36 just did a half ironman on Sunday. Kinda tired still. On treadmill.

Try this, I think it is better than Gmaps:

www.runningmap.com

age - 33
wgt - 150

subbed 5mi - joints were starting to bark

47:51

third day in the Zone...pretty remarkable.

Distance: 10k
Time: ~1 hour
Elevation gain: ~1,100 feet
High Point: 10,247 feet
Weather: 1/2 sun, 1/2 rain
My Aussie Shepherd: Very happy

Hot day In Denver 90+ and it showed in my times.
Total 48:40 10k

23:53 out
24:47 in

done a 10km row instead today

time 42:36

this definetly was a SMMF

I absolutely abhore 10k runs, let alone anything over 5k. So I performed possibly something even more savage.

30 Sumo-Hi Pull 40 kg
400 metres
30 DB Swings 35 lbs
400 metres
30 Pushups
400 metres
30 Hang PowerCleans 40kg
400 metres
30 Burpees
400 metres
30 Wall Balls
400 metres
30 Situps
400 metres

Treadmill was set at 10 for the runs
Time:32:26
Pure Hell
Man I love Crossfit, I think I have become obsessed with it, need counselling soon....lol

Colorado Blvd. to 6.5 mi. marker - Highline Canal
(aprox. 6.85 mi.)

56'48"

Crossfit is really showing my weaknesses, esp muscle imbalances (weak hams/glutes; weak core; weak forearms; weak back of shoulder)

Lungs were no problem but right ham was tweaking, so had to walk a minute here and there. Who knew running was a strength exercise? 55mins

Kensington Garndens/Hyde Park/Green Park and back

Did one full hour of cardio and kept my heart rate at 160 BPM.

23 minutes of jogging for 2.25 miles.
23 minutes on elliptical trainer for 2.25 miles equivalance.

15 minutes of bike riding.

This one kicked my butt.

BW: 320. Lost ~ 3 lbs in one week.

As rx'd: (10k)

45:05

28 y/o 170 lb 5’10” approx 12% bf
1:06:58 today, compared to 060411 @ 60:10

not the best runner.
Moderate pace, 15 out and in
about 3.5-4 miles
Will shoot for 20 out and in next time.

Age 35 BW 196

Decided to go ME Black Box Today (5X5)

Front Squats
5 X 95/115/135/155/185

Bench Press
5 X 135/155/185/205/215

Push Press
5 X 95/105/125/135
1 X 145

Weighted Chinups
5 X 20(lbs)/25/27.5/30/32.5

#14: never, ever insult bruce lee again. he would have kicked your @ss and my @ss at the same time all while he was sipping on a cup of tea. as much as i like crossfit, it would never get anyone close to the physical fitness level of bruce lee, the almighty. if you show any disrepect toward him in anyway ever again, i will kick you in the neck. i'm serious.

Easy, Kwai Chang...47:35 today, haven't run that far in a long time...Get some.

26yo 200lbs

havent attempted a 10k since college...

ran 5.25 miles
5k in 28 mins

last week i couldnt even complete the 5k

walked last .75 mile
completed WOD in 1hr10mins

Waaaaay too hot for a run today, so I'll make it up. Did the following instead.
21-15-9
-OHS 75#
-Burpees
-DB Swings 45#
-Pull ups
-Dips
-Knee to Elbows
Time:20'28

Felt drained from the start so this was not a stellar performance. The last few double workout days are catching up w/me.

as rx'd 50:31

age 38
BW 205

#106

What are ranting about?

10k 44:42.
Some good hills.

It sucked, very humid and had to pull my dog the over 1/2 the way. Felt like I was pulling a sled. 52:57. Still recovering from the cleveland triathlon. Din't do yeserdays WOD so I do those after I rest.

49:39

On Treadmill 7.5 @ 1% incline (8 min./mile pace)

The last half was difficult and the last quarter was all mental for me. I wanted to slow down a few times. But I pushed through. I'm dead right now!

Still can't run with my hip injury which is *very* frustrating. I actually like running. Sub'd a spin class + 2K row.

I did the thruster workout from earlier this week...but subbed bench press instead. My benches suck, mostly because I am worried about killing myself without a spotter.

115 x 3, 115 x 2, 135 x 2, 135 x 2, 165 (bailed), 135, 135, 135, 135

53:06.33

Took it easy this time, hot and humid in the northeast today.

I hate the long runs. Went from my gym (43rd and 5th) to 6th ave, ran up to central park (59th), then ran up to the lake, then back. Whole thing took about 45 min. Not exactly sure how far but it's approaching 10k.

Tariq

row 10k on c2
42.28

Bwt 225

2 miles in 20:00 (I suck)

caught up on yesterdays
21 rounds + 16 pull-ups
bw = 150#

What is the three bars of death?????

26 yoa
bwt: 200 lb
1:02:?? - I hate long distance running!
Had to walk at approximately 3.5, 4.5, and 5.5 miles for about a minute or two.

10 k run 1hr 33min

Livestrong!

3 miles in 25:08

Modified CFWUx3
10 x lunge walk
10 x air squat
10 x sit-up
3 rounds (not for time)
10 x bench press (135#)
10 x ohs (45#)
10 x pistols (5 each leg)

3x10 inverted burpees

45:30

fitzie

did you run that pushing a baby stroller? congrats brother.

fnbbby

Ran on a treadmill at 15 grade......56:30.
Can someone explain what the three bars of death are please? Thanks.

Sorry for last mistake. I meant a 1% grade not 15.

3 bars of death would be "Linda"
Deadlift 1 1/2 bw
benchpress bw
clean 3/4 bw
It's a good one!

Oh yeah... Linda: 10-9-8-7...etc. until 1 reps for rounds

First 5K in 24:00 personal record. Went out too fast. Need to learn to pace. Fartlicked (sp?) the last 5K

10K in 54:15.

Made a little something up today... I couldn't leave the house for a run, because my wife needed help keeping an eye on the baby:

Dynamic Warm Up
5x5 bench press - 115
3x20 Russian Swings - 20k

500 meter row
50 Ball Slams - 20lbs
20 Sumo Deadlift High Pulls - 95lbs
1000 Meter row
20 Sumo Deadlift High Pulls - 95lbs
50 Ball Slams - 20lbs
500 meter row

28 minutes

It reminded me of what it felt like to climb from 14k to 19k on Denali, then to have to downclimb to basecamp, with a broken binding on my snowboard (which = post-holing all the way) in the same day, to get home for a family emergency.

So, I labled it "Crawl Into Base Camp"

Zach

I suck not a runner first time doing this one. 60:00

44# kb
10 swings
5L/5R swings
5L/5R high pulls
6 2-kb swings
53# kb
10 swings
3L/LR swings
3L/LR high pulls
5 2-kb swings

4 rounds of all that in 19 minutes

Didn't feel like running in the summer heat. Subbed as follows: bike 4 mi to the beach, beach run for 1/4 mi, then repeat 3 times: 25 squats, 25 pushups, 25 situps, swim 1/4 mi, then 1/4 mi beach run, bike 4mi. 1:02:34. Good work, everyone; thanks, Coach and Lauren!

sub rowing for run (medial tibial stress syndrome in right leg)

row 10k - total time: 43:40

age: 22
bwt: 174

as rxd, 56:28, pretty much double my 5k time. 32 Celsius, hot day

Talissa:
did my own wod- ran a mile then
5 rounds of: 10PU's, 10 dips, 30 walking lunges, 10 pushups, and 20 situps

55:28
-didn't push too hard; hot & humid after dinner run.

104 outside at start of run

5K in 27:41

Walked a mile for cool down.

45 min run w/Suzanne. Not 10K. Lotsa heat and humidity.

30 YOA
230 BW
6'2" height
10k time 55:39 on rolling off road coarse

60, bwt 283. No way I could do a 10K yet--managed 2 miles in 35 min--is that slow or what? It'll come.

As RXd
46:27
Took the past two days off. Felt good today but still some remnants of a stomach bug.

Way to go, peejay2. Good effort. Keep at it.

59:02
felt better than I thought I would

Didn't work out yesterday; sour stomach for second straight day. Took it easy today with 10 rounds of pullups in 10 minutes then 8 rounds of Tabata sprints at 11mph. Felt kinda easy.

For Ell, Comment #68,

I am in the process of turning my garage into a crossfit gym, about 70% done. I also run around the capitol, McKinley Park, and hit the nearby trails on bike (or the hills for mountain bike). You?

bw: 180

Right calf still tweaky. Subbed 10k row. 43:28

my wife and i ran the trail around the lake near our house. 6.5 to 7 miles-ish (heavy on the "ish"). we didn't time it but kept the pace at or near 8 min/mi (based solely on degree of exertion). i like that run route.

intended 10k but finished at 3 miles
23:15
Heatwave got the best of me.

56:25 on treadmill w/ 3 breaks for water. hr avg 146, hr max 174.

Ht: 5'11"
Wt: 190
age: 22

53:25

Slower than my usual, but did it on a torn meniscus so I'm happy.

Distance Running Sucks!!!

1st Round
50 hanging knee raises
50 20lb barbell shoulder raises
Run 3/4 mile

2nd Round
50 hanging knee raises
50 20lb barbell shoulder raises
Run 1/2 mile

3rd Round
50 incline situps
50 20lb barbell shoulder raises
Run 1/4 mile

Time 37 min

10K?

I did 2 miles last night. That'll do.

10K row

48:00

4.6 miles (got bumped off the treadmill early due to the time limit)
40 min. Very poor time.

travis bwt:235 51:03
6-6.4-ish, not pleasant but got it done.

age 25
bw 195

6.2 miles (according to four-wheeler odometer)
44:50

Jen: 47:50
Paul: Ran for 1 hour >6 Miles.

10K in 64:03

Never ran any distance over 5K before. Definitely not a runner, but I made my goal of no walking, and it was HOT.

54 y.o. 159lb

10 Km 40:39.

Not my best, but ok.

10 K row 44:42

legs felt to tired to run 10K, so ran 10K anyway. time: 59:02, ugly but done

Ran hard yesterday and I'm beat today. Tomorrow I'll try Helen at the high school track.

Chuck #20 -- very impressive. Gives me something to shoot for.

Way too sleep deprived to run, but carried tons of heavy equipment up stairs all day at work. We're moving all the old heavy firefighting gear to a new fire station and after a day of heavy lifting plus patients, quads burned and back ached. Hit it hard tomorrow with an 8.3 mile hike with 2600 ft elevation change after some snoozy.

Age 50/BW 240#
opt'd for 1.5 hour mountain bike (mostly single track, about a mile of doubloe track) close to an eight mile route.

Thought I was done for the day alrady but I guess not

Row 5000m
24:14

BWT=275#

Treadmill sprint last night so subbed 2 hrs mountain biking (45-50 minutes of wonderful singletrack).

just found crossfit...awesome

Thanks for the clarification Sue Ady.

I worked out with A Noble and came in at 58:00. I think its the most I've ever run. I'm feeling it already. I've been on the program 4 weeks and I've gone from a weakling that couldn't do five push ups to a weakling that can do five push ups.

54:09
one minute slower than last time.

59:26. Didn't see my turn around mark on the road and ended up running seven miles.

100 40# db swings - 4 minutes

thanks! run tomorrow...

7 miles = 57:30. I didn't mean to go 7...but when I went back to measure, that's what it came to.

Workout #1- 1000m swim work (20x50m slow)

Workout #2- CFWU x3

WOD

DJ & DJD
:58::05

Run was done on the beach in the sand. Felt good afterward wind wise. Knee was a little testy. But better then it was a few months ago. Time would of been better, but I haven't ran in the sand forever, let alone run at all. Feeling good about it over all.

Get some, Go again!

as rx'd:

55:30 had lots left at the end compared to last time i did this run before i started crossfit.

ergh, felt really sick from bad mexican food. walked 5K anyway. time too slow to mention.

5K row due to lack of time
21.08

Not up to a 10K yet. Plus it was the kid's swim meet night and I couldn't be late for that. Ran from home to the pool, about 3 miles, in 27:45.

Horrible
10K trail run at night with 5 pound pack
59:05

7 minutes slower than last time. Hope it was because of the dark.

6 miles (car odo): ~ 60 min. give or take a min. Longest I've run in years. Lungs were ok. Feet sore :). uphill for 4 of the 6 miles - beautiful night!

4.5 miles in 43:20

Just wasn't feeling it today.

bw 146#
49:52 on a treadmill, 1 degree incline

10km
52.41

earlier
C2 drag 3
2.5km 10.14.6 18
4min R
2.5km 10.10.1 19

I subbed
.5 mile 50 situps 50 back ext for 4 rounds

D: 2.5K - 19:57
J: 1 Mile - No time

No way I could complete a 10k run. I'll work up to that... probably.

Did the Cooper test instead, 12 minute run for distance, treadmill:
1.43 mi, 2300 meters.

The test is used to estimate VO2 max, for me it predicts 39.9. Not terrible, not great.

Age: 19
BW: 150

Ran it Sea Shore State Park, it took about 50 minutes.

49:12

Sure seems like a lot of complaining, sub-ing and shortening on this wod.

Run a few miles every day and you get faster.

1:09

Five miles and change - 95 very humid Virginia degrees and very hilly. No excuse for a 46 minute performance. The horror. The horror.

60:26
TGIRD! Walking is a challenge today.

52:10

shaved 10 minutes off of last time.

48 min, 15 sec

Interesting day... Went to the gym with no intention of doing the 10k... Was planning more of a completed 5k this time.

Ended up doing the following:
sprints, one legged squats, lunges... went home dissapointed!

Feeling as If i accomplished nothing, I went outside and ran 2 1/2 (0.6 mile once around parking lot) miles... With the earlier sprints I'm sure I hit at least 5k.

I feel good, I needed to be outside... good sun :)

DNF after about 6.5k

Scott: 49:51 for 10+k (6.34 miles per Googlemaps). 51:26 last time on 4/11, but didn't take doggie this time so didn't have to coax or wait for potty breaks.

Marg: 1:09 appx; first time after 2+ weeks of CF. Run and walk.

10k=48:17

Much easier to run on a treadmill than outside, so this is a PR by about 6 mins. Having music really helps.

10K a good month for me!

Run 2.5K 15:00
Row 2.5K 11:50
Stairmaster 10:00
Bike 24:00

Total 60:00 (2.5K x 4)

Just banged this out in 50 minutes. Started off with some yoga. I feel like a million bucks right now.

comment 192.Shows how much you know..nothing.Would be great if it was as simple as you say,although unrealistic.Some have injuries,are short of time or just can't do it at this point in time.

So sorry we're not all great renowned runners as you obviously must be to give such a critical appraisal of our efforts

Have been restricted while working this week, rsulting in not being able to go out for a run. Imstead, I did 5k on the treadmill in 25:43; bad time and not liking a tm doesn't help.

25:38 for 5k
Achilles still not ready for full 10k.

9.5K 63 mins. Felt awful; turned ankle at 6K.

Since I totally despise distance running (and it kills me!), I skipped the 10K and worked on a variety of movements (HSPU's, double-unders, pistols) along with a mixture of ab exercises, wall balls & ball slams for about 45 mins.

Many people doing cardio today and we have a 20minute limit on each machine, so...

10 minutes rowing
20 minutes treadmill 2% incline
20 minutes minutes rowing
10 minutes treadmill 2% incline

Decided to substitute fight gone bad for the 10k run. We really hate running.

All barbbell movements were done with just the bar. Yeah, we're not that strong yet.

3 rounds

Me
BW - 145lbs
SDHP- 30, 26, 24
JS- 24, 22, 25
PP- 33, 26, 28
Row- 200, 187, 181
WB- 20, 16, 16

Round 1- 307pts
Round 2- 277pts
Round 3- 274pts
Total- 858pts

Gerrick
BW- 238lbs
SDHP- 24, 29, 26
JS- 12, 17,18
PP- 21, 30, 24
ROW- 181, 177, 160
WB- 24, 21, 22

Round 1- 262pts
Round 2- 274pts
Round 3- 250pts
Total- 786pts

3 miles in 28mins

6.24 miles (10km)

49:44

both ran on tread
lil pipe-5k in 22:30 and had to stop due to awful cramp
big pipe-5 miles in 43.28

1 mile in 9:18

55:42

Simply did not want to run 10k in the heat.

20 minutes on bike, 150 watts first 10min, 130 watts 2nd 10min. 90+ rpm whole time.

20 minutes treadmill @ 7.0

20 minutes on rower, 3300 meters

70 minutes in 90 some degree weather. Ran straight through the first 3 miles. Broke it up sun/walk last 3. Tough one. Didn't hydrate enough.

I agree, Bruce Lee was way ahead of his time. If you check out his workout routines he would advise for people, he included many Oly lifts!

78:00
run-walk-run round Central Park Reservoir. Haven't run this far in years. Time can only improve, at least I did WOD as rx'd...

5k on treadmill 8.3mph
didn't look at time before turning it off.
could go faster next time.

Swapped with rest day to fit schedule and recover from 600 squats prior day. Subbed 100 mile ride for 10k.

did it thurs., only 5 miles, 44:30

subbed 14.5mile bike ride on my trek mountain bike
time-58:45

49:50

5K

was running with my dog, but the heat and the distance was too much for her. Had to make stops to rest

About 55:00

Sub run for cycling

23.6 miles - Bellaire Park to Benbrook lake

Had bike computer problems and had to reset at half way point, so these are all double stats from ride back:

time: 1:25:28
AVG Speed: 16.7 mph
Max Speed: 32.5 mph
Avg HR: 163
Max HR: 182

55:47

10 min. faster than last time...ran @ local reservoir.

43:24

Fastest 10 k I've ever done...pretty pumped right now

Finished w\ thurs. July 25 workout
9 sets of pull ups

Hello Pukey

BWT 250#
too lazy to run...CII in the basement
10K row 45:03. you have no idea how much it hurts to note the :03.
Continuous row but done fartlek(sp) style. broken into 4 mins @~ 2:30-2:20 - 1 min @~ 1:45-1:55 segments. will try the run this weekend.

10 km 48:20

Ran from Fenton Bridge to the turn around in Unger park- 6 miles by drive
time 54:00

Ran for 1 hour 21 minutes, lots of hill work through the Pocono Mountains Pennsylvania countryside.
Used mapmyrun.com to plot it afterwards and it came to 6.57 miles total.
This is the longest I've run in about 15 years.
Never would have attempted it if not for Crossfit!
I'm sure I'll pay for it tomorrow though.

On vacation outside Harrisonburg VA in the mountiains, ran 10k. Used the helpful Google pedometer to get distance. Very rough all hill run, ended up with 59:30. Pukie was tapping on my shoulder, but I shrugged him off.

Ran 8.5 in 1.04

Rich: 60:56 outside (first 10k ever)
Matt: 70:00 outside - kind to Clint
Clint: 70:00 outside - extra time do to pit stop in the bushes!!!

Ran about 5k and my calf/ankle started to hurt, plus it started to rain. But I did find a park along the way complete with pull up bars, monkey bars, parallel bars, and verticle bars. Definitely gonna go back there tomorrow and try the upcoming "Candy" WOD

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2.5 Mile Training Run.....21:25

Xanthe 6.1 on treadmill
82 minutes c

Subbed a bike ride because I hate running (need to fix that). 3 hours with two very long climbs that I hammered full out on.

65:31

Measured my block, which is roughly less than 400 meters.

25 laps

Time: 41.07

Next time, it will be 30 laps.

Hello everyone!

Well did 25 laps of the block which is roughly 400m but think it's a little less think I ran about 8k but I have never run 10k on the street and they say you run faster on the street.

Time = 40:38

London Crossfitter!

BW = 168 lbs

Row 5k

23:47

17 seconds over my fastest time (23:30). I think if I would've remembered my pr I probably could have beaten it.

bw 195lbs
treadmill @ 6.0 increasing speed each lap by 0.1 until reaching 7.5 and then decreasing to 7.0
0.0 incline
time = 55:03

58:59 Turkey Trot route. Ow!!!

51:09