NICE!

After the 10K last Thursday, last Sundays WOD, and today's ... easy! Hopefully run it quickly!

Quality stuff as always from BrandX...shows the power of progression, skill development and documenting results...love to learn from you guys.

-jh

This is so amazing. Two weeks ago, I would have said not gonna do it, hate running. Now, I say, no problem. I am loving CrossFit. Thanks!

thanks for the video of Connor Martin. very inspiring.

conner...sweet jesus the christ.....cut your hair.

This will be my first 5k. I ran a 51:44 10k. What would be a good target for me?

19:15

http://www.nytimes.com/2006/09/12/business/smallbusiness/12cuts.html?_r=1&oref=slogin">http://www.nytimes.com/2006/09/12/business/smallbusiness/12cuts.html?_r=1&oref=slogin">http://www.nytimes.com/2006/09/12/business/smallbusiness/12cuts.html?_r=1&oref=slogin

This article was in the Tuesday's NYTimes Business Section. It's about a guy who is into fituness soley to make money. I'm an SO thankful that Coach Glassman has not followed this path.

The article also offers a contrast to the write up of CrossFit in Dec 2005:

http://select.nytimes.com/search/restricted/article?res=F40D12FD3F540C718EDDAB0994DD404482

It is disappointing that the NYTimes did not give as extensive a write up on CrossFit as they did on Cuts. By every measure that I can think of, Crossfit is superior to Cuts, but after reading these two articles you would be pressed to know that.

sorry the first link got triplicated.

Grady Mac--If Conner cuts his hair, could he lose his strength and become a mere mortal?
Hair or not-I'm impressed!

Booooooooooo!

Good news! Just maxed the PT test at my service academy (7,258' altitude). Only about 1-2% ever do this, and I owe most of it to Crossfit. Thanks!

Grady beat me to the hair comment.

He obviously is rebelling against the old man.
I wouldn't do that if I was him. But then, I'm worthless and weak. (10 points)

I'm gonna go climbing instead of running. Just to piss the purists off. *wink*

Good grief!!! Outstanding job, Conner!

Thanks Jeff and Mikki for sharing that video. Having met Conner in July I'd say ya'll have so much to be proud of in that guy. Ya'll've done a heck of a job!

Ken,

Thank you. Drop me a line.

#9, Davis, all:
God Bless America for it's free market.
But Gennaro....He's a shallow, lame, rubber stamp, quick fix, no depth p***y... straight up.

SFC: The load is essentially the same as for a 10k, i.e. you are past the anaerobic threshold of a sprint but have not yet depleted your glycogen. Assuming relatively the same level of rest as prior to the 10k, your time should be roughly half the 10k, or perhaps slightly less. I would shoot for 25 minutes +/-.

Disclaimer. I am nobody. Don't listen to me. Ask someone smart.

i cut it today grady, old man still pissed

What a fantastically instructive video! Connor you are one lucky dog! I've been doing pullups since I was your age, (got up to 62 when I was 16), but now I'm struggling with the muscle-up at age 49 and can't wait to try those techniques. Thanks to everyone involved with making that video.

Love the video. Connor Martin you are a savage! good work bro.

Connor...you are a stud, even with your hair cut!: )

Wow, that video gives me hope. Maybe I will be a studette by the time I'm 30.

I often worry that if Connor cuts his hair, he'll lose his strength... but I don't think that's possible. Man, it's tough training at BX, always surrounded by these guys. No fair!

Beast Connor, you're a BEAST! Knock it off... it's freaky!

Ok, I posted that before I watched the video.

I met Connor when he was 11. Seeing him at 13 at the beginning of the video brought back memories. I can't believe that was only two short years ago.

I teared up. Then came the part with Keegan, then Duncan and Jeff helping him... ahhhhh!!!!!

Tears! My little baby boys are growing up.

Any suggestions on how I can make that stop? They were cuter then they were all 7!!!

27:08 as rx'd

Hello all from Iraq,
I have not had time to post a reply for obvious reasons but thank you to all who replied with encouraging words for me and the rest of our troops over here..I believe every prayer is heard in Heaven and I appreciate them so thanks a ton.
Secondly, me and only one of my guys and my CO had to drag our selves to the Gym for the filthy fifty that day..we were low crawling back..it was a smoker and we felt it on the next days mission....it was awesome!
also we dont have the equipment for muscle ups but it looks hard.. 120 pull ups and 120 dips aint no joke either!

Well, since I ran 5K yesterday, I'd have to go for yesterdays WOD today.

The 5K's were finished in 25 min. and took a whole lot of effort, which they normally doesn't, but off-days don't get invited. They just ring your doorbell at the most inconvenient times.

I nearly spat my breakfast over the screen when I saw 5km run - for two days after Cindy I had to wrap my legs in frozen towels thanks to the 10km run plus the 360 squats the next day.

Managed 43.58 in the 10km so I'm going to try to bust a blood vessel to get 20 minutes in the 5km, all excited now :)

Brandon Bradley,

Let me know where I can send rings so they'll get to you.

God knows you can't fight a war without rings.

Connor,

Quit porking out, fatty.

-D.

Back from the gym doing yesterdays WOD. 35 min. Subbed handstand PU with push jerk at 90% bw. Subbed ring dips with dips with +10% bw. Not as hard as I'd expected, but then again: there's only ONE SINGLE squat rack at a two stories gym, so I had to load and unload between cleans, push jerks (and I had to push jerks away from the squat rack as well) and deadlift. Gives you some unvoluntary breaks.

Man, what an inspiring message board to wake up to! Connor- thanks for the video- I'll be watching it over and over til I figure out the muscle up. And Brandon, you make me proud. Be safe. Coach, way to go getting rings to our guys. Excellent. I'm realizing that is just how things are here...

Good video. Great progress.

Great video, I loved the visual progression on how to gradually work up to a muscle up. Reading about how to do it is one thing, but I'm more the "show me and I'll understand" type of person. We need more visual progressions like that on the more advanced exercises. Now if I only was 15 and weighed about 100lbs less!

Yeah I am going to post that I am not doing a road 5k but a trail run/mountain bike combo. Ok...now comes the wrath of the purists! Ha.

5k or 3.11 miles

21:30

Mornin' All!

Just read yesterdays comments as well as today's (WOD ystd was spectator at freshmen football game!). Will get 9/14 WOD today.

Tenacious D is back!! Welcome home, Dennis, from one Buckeye to another. And Thank you.

Coach: what a complex man you are. I know you only through this comment section and through others' comments. I am fascinated and impressed (though I know you don't give a rat's a$$ what strangers think:=)!! ) as each layer is peeled off over time. Your generosity and grace, exhibited in small gestures like your invitation to Dennis, are rare traits in our "me first" world. I imagine that your private, personal generosity exceeds that which we see here. The world of strangers and acquaintences is quick to criticize, to find fault in others, and slow to compliment. I just wanted to publicly offer my observation and compliment. Hats off.

Darrell

24:18

+ 00:29 slower than best 5k time.

drat!

ran 8mph on treadmill - stopped a couple times to catch my breath. next time is the time to stop stopping.

Hi all,
Run, 2.1 miles w/50# pack.
Duration 21:18.
Bdw. 81 kilos.
Until later...

Nacho693-

Congrats on your success in the PT test!

Top 2% is elite.

Good luck in your training,

-K

22:49
distance was estimated from a map, may have been a little short

BW: 168
Treadmill 5km (3.1 miles) 0% incline
Time: 17:11

BW: 275 (need to stop eating "junk" food
33y/o

5k= 30:08

calves feel like crap, knees hurt when running, kept heart rate around 150 whole time.

bwt: 169.6 I haven't been down here in a long time.

Treadmill 3.17 (took 34 seconds to get it up to speed) 1.5% incline

20:47 I'll sub 20 next time.

Awesome! Great job Connor! I will save this and show it to my kids as an inspiration. Great Job Brand X! Again.

G

27:38
- could have gone faster on the flat ground
- pushed hard on the hills

What a great morning for a run in Dnver. The PT on my hip flexors and IT band is starting to pay off. Last 1/2 mile I felt like I used to. My stride was comfortable and long.

Out in 11:31 in 11:20 total 22:51. But my last 500 meters was 28 seconds faster than my first 500.

Jeff M- Looks like it's getting close to the point where the son starts to tell the father what workout to do.

DJ
He has snatched the pebble.

Looking good connor!

5km run 24 odd mins

Big Davie shamed me into this one!!

5 km (3.1miles) with slight mod.

All runs on treadmill with 2% incline

Run 1 mile - 6:28
21 reps bodyweight bench press (86kg) - 3:29 - 6/5/5/4/1
Run 1 mile - 6:53
21 pull-ups - 2:07 - 7/7/5/2
Run 1.1 miles - 7: 38
21 reps bodyweight deadlift - 2:07 - 12/9

Total 28:52

Running at an incline on a treadmill stinks. First time I have dropped below 8mph at any stage on a run, long or short. Shoulder was at limit on bench but considering haven't benched or done much dipping recently, pretty happy. Could have finished deads unbroken strengthwise but was toasted by the end.

Good training day.

Cheers, kempie

As rx'd

23:02

I'm going backwards in my distance running.
I have to play golf and drink beer now. Perhaps I have found my answer.

Ryan

Awesome Video! Martins are doing a great job by including todays youth, need more of that.

Just saw the video, Duncan & Keegan-great job! You guys are studs as well: )

CFWU(3 x 10)

5.3K run
Total Time: 29:20

This went way better than the 10K, except for calves which would not support leaning into faster pace, was only slightly stressed. Picked up the pace for that last 500m to maybe 3/4 sprint. The human form God gave us is nothing less than a miracle, and Crossfit will show you what it can do:-)

I messed up.

Woke up at 9, ate a huge breakfast at about 10, started running at about 10:08, haha.

I didn't let the food digest and I felt terrible running, basically because I've got to leave for the recruiters office here in about 10 minutes. Decided I would join the Navy Reserves a couple days ago. Do my firefighting back here and hopefully become a Hospital Corpsman in the reserves.

Anyways...

5k:

26:10

Question:

How old should you be before you begin to train? My younger brother is about 14 and bugs me all of the time to work out. With my previous training regiments I have always said not but I feel Croosfit is different. What is the recommended age?

Can't seem to find my last time..
Ran the 1st mile in 6:09 wanted to see how fast I could run a mile:)
22:11 5K

Nice flag as well!!

#58 - subscribe to the CF kids journal from Brand X (http://www.brandxmartialarts.com/). they're the youngster exercise pros.

Travis Smith (57)
Hoo yah, Welcome to the world's finest Navy. Good Luck.

Tim: 29:00

In my defense, there was about 750' of elevation gain on the course that I set for myself. But, the mountains were lovely this morning (low clouds).

as rx'd 21:14

5K in 34:00 eliptical level 6 avg HR 140

WARNING TO ALL,
I let myself get dehydrated and it took me 7 min longer to run the 5 km then usual. Normal 28-30 min, now 37 min.
I will take care to NEVER let this happen again.
Take care, have fun, Johan
ps, Darrel, you said it right.
Connor, Great video.

bw 165#

3.5 miles in 24min 29sec

Run on 1% incline
Time 24:34
BW-183
age-40

As a personal trainer with 10 years in Fitness industry and more than 28 years in Sport, I found your way of training very efficient for myself. Keeping intensity high and duration low my recovery is much faster and energy level much higher. Posting the comments I also enjoy competetive and comperative edge of Yours workouts. In a last year I was working out with Kettlebell and they kept me in good shape but I think your training will bring me to superior shape. Exelent work coaches.....and even a coach needs a coach. Miki ILIC www.houstonhomefitness.com

33:45

I know, I'm slow.

Subbed row for run- 5K in 19:41, absolutely blowing away all previous 5K rows (most recently last week in St. John's with a 20:21 time). Weather too crappy for a run today, winter hit Calgary about 2 minutes into Fall. 27 degrees C three days ago, 0 today. Yuck.

#58
Our kids have worked out with us since they could walk. At first it is just mimicing the movements their parents are doing, later it becomes more structured. But it always has an element of fun and play. Working out to kids, is and should be play; there is no reason they cannot do it at a very early age.
Kids start in our CrossFit Kids classes as early as 4 years old. Teens move into our adult classes using scaled versions of Crossfit Workouts.
We post daily scaled kids workouts at www.CrossfitKids.com
and publish the monthly Crossfit Kids Magazine as a resource for parents and other affiliates loking to help kids form healthy exercise and lifestyles patterns.

Feel free to email me if you have any other questions.

bw 185
40:27 with 45lb rucksack

Special Forces, HERE I COME!!!!!!

cfwu, then as rx'ed:

23 minutes

Welcome home Tenacious "D" and thank-you.

BW-198
24:28
On treadmill @ 1.0 incline.

24:56

On treadmill @ 1.0 incline

6.5 miles in 88:36: 2.2 miles in 24:08, 2 miles in 22:37, 2.3 miles (mostly walking) in whatever amount of time is left.

22:13 - 31 secs. off PR

Did ystd WOD, posted there with comments.

19:50

Will run or row tomorrow depending on weather.

D.

Welcome home Dennis, I'm glad for you and yours that you made it home safe,
I wish I could shake your hand and say Thank you, but this will have to do.

#38 Darrell
You are always well spoken and today you proved that again. You did say it best.

In addition to Johan's comment about dehydration, I must give a plug for sleep.
I don't sleep good and have struggled with insomnia for a couple of years now.
It's always worse when my husband is gone. It makes a HUGE impact on the amount of strength that I have the following day.

#58- My kids ages are 14 (Daughter) and 12 (son). My son is 5'7 and weighs 150, he wears a size 13 shoe.
He needed something that he could do that would be benificial for his body and this has been the answer.
Also, it really reduces the arguments when I can say, "It's what Coach says to do."
I still leave it up to them to work out and everyday they will change into their PT clothes and ask what the workout is.

WOD- run 5K
Went to the woods for a hike/ run.
I started out with walking at a fast clip, fast for my short legs at least,
and then I started mixing in the running with the walking. I don't have the lungs or endurance for continuous running yet.
After the third running round, it felt like someone stabbed me in the back just above my left hip.
After that I was reduced to walking with a funny half gait with my left leg and I looked a bit like Igor shambling through the woods.
I never was able to get back up to my normal walking gait.

Time- 65 minutes

Kate AKA: Igor

Sorry for the long post!

Kelly's Hawaiian Vacation WOD #5

30 rope jump pullups (jump up to hanging rope, complete full pull-up)
30 sandbag thrusters (60# bag full of beach sand)
300 meter run
20 rope jump pullups
20 sandbag thrusters
200 meter run
10 rope jump pullups
10 sandbag thrusters
100 meter run

13:24

27:54, 1:32 slower than last time. I worked on running form (kicking up heels, falling forward) but didn't push myself very hard.

Ran the 2 miles to the gym in about 13 mins. Then did roughly 2 miles on the treadmill in about 13 mins. Got interrupted halfway through on treadmill being the cause for not knowing the exact distance and time on the treadmill. I figure my 5K to probably be around 19:30, give or take.

22:30

I ran the 10k in 1hr. and 3min. that is the first time i've ever run over about 2 miles. What should my goal be for the 5k?

38:21

Sub: Rowed 5000 meters
23:15

Illness recovery alternate WOD:

3x
250m C2 row (50.5/50.9/52.1) drag factor 122
25 push-ups
TOTAL TIME=7:27 (2:08/2:45/2:34)

14min rest

5x
10 jumping pull-ups
10 sit-ups (feet anchored, hands behind head)
10 thrusters, 2x 30# dumbbells
TOTAL TIME=8:55 (1:37/1:41/1:53/1:50/1:54)

Rowed instead of run, bad foot.

Crappy rower said 6K in 18:20.

I don't believe that time, so I'm guessing its distance counter is not calibrated correctly.

30min for 5k

22:21

Off my PR last month of 19:49. Conditions very different this time. cool 60 degrees with light misty rain vs. blazing hot sun and 98% humidity. Oh,well. Need to work on my stamina more, I guess.

26:57 for 4.8km
Two 2.4 km loops around my block. Drained from CFWU for first loop. Completed second half slightly faster.

24:47

My best time ever, so am happy to see the improvement.

Did 5k in 34:40 weather is looking like fall and cooler weather makes running in higher altitude easier, my time dosen't reflect it but perhaps next time.

25:47 on a treadmill @1% incline. Last time I did a 30:40 on a broiling hot day on a track.I wanted to see how far under my last time I could get and a treadmill is an effective way to modulate one's pace to hit a particular time. I started sloooow, and kept dialing up the pace to avoid blowing up. I also skipped yesterday's torture to move my mother-in-law so i was hoisting bureaus and tables, making practical use of my functional fitness. From mother-in-law and me, thanks, Coach!

Connor, as always mate.....inspirational.

Davie and Kempie...that's some good running for some BIG guys, nice one!

5k - 21.15 (1 min faster than last time....watch out lads, Steadmania is on his way back...)

CFWU x3

WOD
:24::55

Along way from my PR and sub :20's, but stoked to have my first almost pain free run in nearly a year, Praise the Lord!

Jeff- That's awesome bro! But like Grady pointed out, does the Grasshopper no longer need a haircut? You guys take care out there and hopefully I'll see you soon.

CFw/u

5k in 26:55

Happy just to be in the game.
Enjoyed the video of Connor immensely, good job Connor.

Thanks Coach and Lauren

Max and Nicole:

Untimed walk/jog/sprint 5K
(Max on stopwatch, Nicole on Tabata Sprints)
Lovely.

5K WoD completed: C2 rower & neglected to time the exercise.
-Additional 3 hoops games of 21.

Terrific Video! Connor, you are a Beast! You guys at Brand X sure do take your muscle ups seriously! Although, here are a couple of tips from a picky gymnastics coach: The first kid in the video to do the muscle up was able to make them because of great strength to weight ratio, but a 200# person would have a much harder time trying the same thing without really good technique. The squat muscle up and jumping muscle ups drills illustrated really good false grip and transition technique. For an alternate way of spotting the assisted muscle ups that helps with the chest and hip motion through the transition and not just the vertical lift read my post (#197) from the 30 mu WOD.

You guys can also check out other more fun ways of getting to support on rings at www.drillsandskills.com Go to rings > back up-rise, shoot to L support, backwards roll, front uprise and elevator.

Now for making up yesturday's WOD as well as running 5k on my achy knees! =(( This should be fun!

Thanks for the inspiration! Kelly, those vacation workouts sound intense! Maybe you should find Roger, he's in Hawaii, if that's where you're at. You guys running with the 50# packs are hard core nuts! If my knees were healthier I'd try it too.

Your Long-winded, faithful gymnastics coach,
Amadraeus

5 k row- 22:22

No where to run today.
Jumped rope for 20 min.

Wormwood scrubs dusk cross country run. Fear of hoodlum gangs fuels performance?

5k plus or minus 300m
21:40

calves crampy; knees joints got tweaked by yesterday's hang squat cleans, i think

It is heartening in a way for us laggards to see that some of the monster men on the message board are much slower than you'd expect. But it is also makes you worry that our workouts have been biased towards the strength element?

Coach, am still enjoying the book by Mr. Pirie you linked to this summer, thanks.

1 mile warmup on bike
2 miles on treadmill 16:50 (just wasn't feeling it for some odd reason)

felt guilty so did
cfwux 3rds ohs,pushups,situps x 15reps, handstand hold x 35secs, dipsx10, pu's 2x5,2x6, 8 and 7 reps

then 15lbsx5reps ohs for form
then tooled around on the rings

5k run-
N and L ran and alternatingly walked
Time- ~35 minutes
Missed WOD yesterday, to much homework.

As RXed 22~23 mins, didn't have stopwatch with me. First 2+ mile run in about two years so the speed will come back as the endurance gets better I suppose...

More CF North Standards--
30 second static hang
10 second L-sit,
25 dumbbell swings, 35#,
500m row in 2:10, (ten seconds under the designated time)
deadlift worked up to 110, over the designated 75% of bw (previous PR 85, and I did it twice to prove it wasn't a fluke--felt like I could do more)

9 down, 12 to go

5k run... 20:29.39

Connor, just clocked your vid mate. You are rocking!!

bike ride tomorrow, sub'd WOD for:

400M run
50 pull ups
400M run
50 pushups
400M run
50 situps
400m run
50 squats

21:32
Avg HR: 171
Max HR: 188

24:27 PR for the 5km

treadmill @ 6 miles per hour & 1% grade
30 minutes

BWT=275, 42 yoa

Castle Park Time Trial Route (3.7 miles)

37:37 @ 150 AHR

3 miles 21:29

3x
500 row
45# 20 hang squat clean

no time

3x
500 row
45# 20 hang squat clean

no time

54 y.o. 155lb

20:05 sec. tried to beat 20 min (did last time) but planned the run poorly. Did this on a treadmill which probably reduces time by 10%. So, if I did this outside (not a good idea in the heat here in SAn Antonio. It was 96 F and 70% humidity today) I probably would have done it around 22 minutes.

I ran 4 miles and added a half Annie into it. There is a 2.2 mile run around the campus lake at my univeristy. There are pullup and dip bars placed around the course for the army ROTC to do a obstacle course, so the first 1/4 mile I did 25 squats, the second I did 25 pushups. the third I did situps, and the last I did Pullups, also I added 25 dips. I did this twice, for a total of a 4 miles, and a half annie plus 50 dips. My name is Alex so I call it the "Alexandra"

162lb, 44 Years Young.

As Rx'd.
Run 5K: 27:06 (Hills were tough)

resting 2day and 2morrow bc i got a football game at ford field tomorrow. did a few muscle up drills that connor did and a few other "experiments" on the rings.

as Rx'd

25:13

bw 180
age 35

wheeehoooooooooooo!!! i guess there's one positive thing about having a rough day from demanding clients that piss-u off...

PR 23:42:17 (vs 25:54:81)

i felt like i was gunning it today. those 20minutes out there seem impossible. Can I use "but i'm a girl" as an excuse? :o)

25y/o F BW166 and dropping

working at the station today...had to do an indoor workout

did tabata style bodyweight exercises, 20 sec work 10 sec rest and continue in sets to make atleast a minimum of 50 repititions of each exercise. here is how it broke down... each number is what was done in a 20 sec span of time, some of them were catchup sets to make my goal numbers especially in the squats

hindu squats 19, 18, 17, 6, 14, 15, 10 for a total of 99 if I did math right meant to do 100

hindu jumping squats 16, 14, 15, 15, 16, 13, 11 total of 100

legs in air crunch 21, 22, 22 total 65

grasshoppers 32, 32 total 64

scissors 33, 27 total 60

mountain climbers 27 ( I spaced out) 47 total 74

jumping lunges 10 (again I spaced out, some reason I was in the wrong interval) 20, 20 for a total of 50

crunches 26, 27 total 53

565 total repititions in 15min and 45 sec.

I think I have Steadmania.
Karl,
Jeff is holding the book hostage until I show my face in Ramona, or at least San Diego county.
I'll wait until baseball season is over.

I ain't running; running's for suckers. I'll be on my bike getting ready for softball tonight.
Followed by beer and rest. Maybe pizza if I'm good.

Volleyball starts Monday. I'll be nicking my ideas from Brand X to train my girls.
Bwhahahaha.

Just checked out the video. Great! This one motivates me to finally make that set of rings!! They will be my weekend project (after the honey-do list, of course)

Team run, ran about 7k. Training am and pm followed by indoor soccer and sore feet.

5k
27:27
225lb
37yrs.
20% body fat--just tested

28:15 w/ avg hr 140, max hr 174 vs 34:28 for 2.88 mi w/ wife vs 26:56 for 3.2 miles on treadmill 3/1/06 vs 3.19 miles in 26:51 in oakland hills 2/12/06 vs 29.34 on treadmill 11/17/05. hr max 148, hr avg 124.

3 pieces of pizza for lunch didn't help. but it was goood.

19 flat

Been two weeks with no CF and this is the first WOD since my BJJ injury. Very hilly 5K.

Time 25:41

Next I need to start GTG for the Army PFT.

J #122: No. :) (and good job)

5k 35:02
lovely evening, rolling hills, neighborhood run

Stuck with my original 5k course...today in 25:47, v. 26:19 from last time. So-an improvement, but not substantial. I'm gunning for 21 eventually...maybe not by new year's, but by my CF anniversary in may at least. Climbed at the Gorge today 3 leads, 3 laps. Can't wait for tomorrow!

Recovering from shin splints in right leg, reduced mileage and intensity.

2mi - 15:50

Age 29 Bwt 200
5K on the street 25+44
Respect.

6'5" 229BW
5K (3.1 mi) took 34:34
Heart Rate 163
0% Incline
Ran a little over a 5MPH Avg

Is this a good time for my body weight?

age: 36 bw: 199

warm up: 20 min. of rowing, 4700 meters.

5K: 32:16. Recovering from a knee injury.

5 K

(8.0-9.0 @ 1%)

22:39

23 y/o
5'10"
193lbs

Oh I hurt!! haha

Made up yesterday's WOD
21-15-9 of
Deadlift 135lb
Hanging Squat as Rx
45lb Push Press
Bench Dips x2

THEN ran 5k outside in 18:35 (new PR)

as rx'd 28:22

Jen sub run 5K with splint on hand/arm 22:20

Six Guiness last night and alot of greasy food
23:00

27:40

a minute twenty slower than last time, as the slump continues.
i hate running

clock malfunction, no time.
1st 5K where I was running for time, instead of hoping to finish.

BW 171
age 37
31:26
very tired
before and after

5K at 4600ft above sea level.
22:30

29:00 (little under)
(neighbourhood, not the school)

21:48

24:05

Treadmill w/1% incline

Age 50/BW 240#
subbed 5000 meter row
25:02

If not that I'm doing the CFJ #9 beginner's routine, I would totally have done this run. I run for time, not distance so I would have altered it to 90% Max heart range (182 bpm for me) for 20 minutes.

Anyway,

Age: 31
BW: 230 (22%)
HT: 68"

CF Beginners 1-3, Presses 15-12-9, 50 lbs.

My wife (28, 62", 150#) did her second day of just CFWU, modified to 3 rounds of Samson, 5 OH Sq, 5 sit-ups, 15 standing back raises, 5 assisted push-ups (4th stair step), 5 kneeling pull-ups.

We're both doing 400 M prior to the warm-up, I'm at 8.0 mph, she's at 3.5 mph for now. She's doing great, only threatened to hit me twice today.

5k
28:43

34:50
20km Elliptical Trainer.4 minutes faster than last time.

C2 Row Drag 3
20.13 SPM 19

lil pipe- ran new course at friends house (pretty hilly) 26 minutes awful time ; got horrible cramp

21:46

HSW~ 15min practice
30 MU in just under 9 min
5K 30:10-ran first ~1 mile with no heel strike, flopped through the rest of it after that.

28:00. Hip still not healed, so I rowed rather than run.

25:44 on treadmill with 1% incline.
i stuggled today both with the running and the machine.
last time was 22.33 outside. maybe i mismeasured that course or I just simply wasn't on today.

A day late: 23:45

Almost 3 minutes faster than the last time I did 5K for a WOD. And a 5 second PR.

Sam

37:00

27:16

Did 9/16. 33:00

With respect to all of the runners who live for these days, that stunk. Only good thing was that I finished.

Time: 25:00
Pace: 7.1 (boosted to 7.3 last lap)

28:06 BW-225 Height 6 even
first time to complete a WOD.

9/16/06 11:30am

Brent & Shane

:28:30

8:23 mile. We'll improve next time!

Anthony (BW=180)
Crossfit North's Thruster Challenge
Using 1/2 your body weight, complete 45 thrusters without releasing the bar.
BW=180, so I used 90lbs.

90x35 (3 rep PR)
Quit again! ****!
90x10

Crossfit's WOD 060915
Run 5k (3.1 miles)
Notes: as rx'd
Time: 30:01
HR: 166 avg

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

Jodi (BW=107)
Notes: as rx'd
Time: 30:09

ran 2.9 mi (34th and west side hwy)
got stuck at some lights.
23.02

treadmill...
John: 3.2 miles in 26:04
Tiffany: 1.5 miles in 20:30

25:51

28:25

first week doing cross fit age is 15
29:30

30 min

26:39

3.2 miles

BW 128

2km row
2km run (HIIT)
2km row
1km run (HIIT)

60 mins

have a sprinting event next wednesday and didn't want to tire the legs out or adapt too much to long distance

cfwu x 2
5 km flat course
time 21:50

Talissa: 5.5 miles in 53:19

fast bike session for 30 mins

Back after a week of being sick and moving to new job.

Ran around Camp Taji at noon, no good measurement, but at least 5K, about 30 minutes total.

98 degrees at Camp Taji, Iraq today! The coldest it's been in about 5 months.

20:56
slow, but still an improvement. shooting for 18 min range next time.

26yo 200lbs

26:10 5k

4mins better than last time.

34:08 5k

Outside with hills, stairs and lots of pedestrians. Not a great time for me. I've gotta stop using the treadmill and get outside more!

23:05

28:35 as rx'd

35:01 (first 5k run in about 1 year). Ran the whole thing (surprised myself!).

ran easy 5K with OPT mommy (Leighanne), baby Hannah and our retiever Red in 35:01, then "Jackie" for myself in 6:57 (first time, need to complete all thrusters in a row and shorten breaks in chins to beat Admundson's 5:52, it will come)

20:44

22:36

Previous post:
"23:54; that's 1:44 slower than last time."

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

Two days behind, treadmill run after completing "Fight Gone Bad." I hate the treadmill; 31:31.

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

cfwux3
sub'd 20 lb thrusters and treadmill run
340 pts.

Skipped it.

bw-145lbs

subbed 6,500metre row for the 5k run

34:21

bw - 160lbs

Ran 10K in Terry Fox run for cancer.

38:15

32 minutes around Marine Park, Brooklyn.
Lots of other runners out at 5:15am. Helped me keep my pace up.

At home

40:50

33:12
Longer run this time, home to green belt (past Calhoun’s) then 3 times there and back along the trail.

16:28

26:44

26 min.

21:40

Me and Joe ran last night.
Joe 30:04, John 34:04

22:23 (elliptical)

BWT 250
31:56

25.48 nonstop first time

24:45, treadmill

31:15
Still have lower back pain from 060914 workout.

Knew I should have mapped before I ran, I missed a little addition that would have taken the route to 5K. Ran 4.2K in 21:41, which is OK for me, but I knew I had shortchanged the distance when I finished. Love the muscle up video.