ahhhhh...a rest day!

Hooyah for those tattoos! Freakin awesome...

For those of you who love college football:

GO BLUE!!!

check out that lady's blog. She knocks out 7 mile runs as a warm up for Santa Cruz's WOD. She's hot too!

http://sharikeener.blogspot.com/

Nice work, Shari! You're such a great model!

Thanks to the whole CrossFit Family for a wonderful weekend in Colorado!
KC

in the words of Borat:

very nice!!

What a great video of the climbing seminar at Brand X!!! Top notch video for a top notch facility. Thanks Steve! and the rest of the Brand X family :) Rob, thank you again.

Awsome video, and catchy tune. Looks like an incredible place.

Can anyone tell me how to learn to do muscle-ups
I can do 10 pull ups in a row and 20 dips but I can't do I muscle-up

Don't feel bad, Denny.
I can 22 pullups and 30 dips and I can't do a muscle-up either. Actually, I've done one. But then again, I'm a little heavier than some at 205.

One reference I've seen says that you should be able to do 15 and 15 before trying the muscle-up.

My personal problem I think it consistent effort. I think I'm wimping out in part of the motion.

Others might have some links to training efforts for you.

#9 There's no way to tell someone how to do a muscle-up over the comments, you just need to practice like crazy, focus on driving up over the bar/rings and work on your dip strength. Hey, maybe I just told you?

I don't know about this 5K run tomorrow, there's a 5 degree celcuis maximum forcast. I may have to row if I wimp out.

Hey - thanks for the comment about my tattoos ;)
also for posting the link to my blog...stop by and see what I have been up to with training and or races....Katie - it was great meeting you! You are super sweet and i had an iincredible time in Colorado.

ooh, it's been a long time since i ran a 5k. Won't be fast or pretty but it'll set the mark for me.

hey gaucoin. 5 degree celcuis is sweet

Ah running....my old nemesis

Uh oh!!! A run-only WOD! All you "running causes cancer" folks have the day off! Go get a clue! :)

Yeah, let's start throwing around incendiary comments for no reason...

shari, you have perfect posture. you could draw a perfectly straight line from your ears to shoulders to hips to knees to ankles and it would be perfectly perpendicular to the ground. awesome.

Got my new 24kg Kettlebell today.Way better to use for swings than DB's

This could be a very stupid question, but does anyone know how many laps around a standard Olympic track is 5K?

Thanks

Well Gaucoin, where i live it's -20C everyday, and i plan on running outside in my spikes, so you better not wimp out.

Running causes cancer?! I must say, I'm not surprised. Thanks James!

Here's another fact you folks might not know: your hearts only come with a finite amount of beats. If you use them all up with running, well...

Olympic Track is 400 meters therefore 12.5 laps would be 5 km.

I hate running. Just wanted to point that out. Did it on a treadmill, on random so there were a couple "hills" in there somewhere.
26:34
By the way, did I mention that I hated running?

I don't think I could stand to do 5k on a treadmill. I'd rather run in the rain.

#21

thats a very scary thought (the finite amount of heart beats), I hope you are joking... :(

I'm not real fond of the treadmill either, but it's the only place I can listen to music and run at the same time.

#16 Eric

I may be wrong, but I THINK he was joking.... Note the little smiley face at the end of the comment?? In some cultures, namely ours, it's used to denote a joke, or that the author was only kidding.

Can't wait to go get me some cancer!

I am TOTALLY making a "Running causes Cancer" T-shirt.

Speaking of running, I did my first ever approximation of the Rutman Mile yesterday - courtesy of Brand X CrossPit class.

However I used the handled of the kit bag filled with sand on portions of the run. DIS-qualified! haha. I don't know how much it weighed though. somewhere between 25 and 50 pounds I imageine.

19 minutes and change.

Well, I won't lie; I'm not going to be outside running in this weather, but those of you who complain about -20 C...try -25 F with a wind chill taking it to -50. I so hope we don't have a structure fire tonight. That 5k...will be a strictly indoor activity.

Suddenly it doesnt feel so bad to be ill.

43/158/ 5 11.5

Went outside and ran for 30 minutes ?4miles
Enjoyed it - dry, windy and hilly.

Finished the 5 K in 40 minutes.

BW: 300

I have missed over two months of crossfit due to work schedule and remodeling a home.

No excuses, though. I need to get MUCH faster than this.

My final PRT had me finishing the 1.5 miles in 11:54. This means that I should finish a 5 K in just over 30 minutes.

Hi all,
Yesterday's Work
{Squat clean and PP 60kg.x3x4, 80kg.x2x2, 90kg.x1x10 (1:00 interval; 9:07 duration); (no rest between work groups) PCJ 100kg.x1x13 (first three no jerks; 1:00 interval; duration 12:05); and sit-up+35kg. (bar at neck; feet anchored by 60#DB's)x7}.
Bdw. 83kg...

Here's the thread I am referring to.. Some folks really DO think running causes cancer (not me though).

http://www.crossfit.com/discus/messages/21/30415.html

I think they just don't like running more than a few hundred meters at most and are looking for an excuse not to do it.

ran 3 1/2 miles 27:08

26:30

24:20

Here's a useful (and free!) tool for those of you planning on running outside -

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

Lets you measure your route quite accurately.

age =35
bw = 202
3.1 mi = 24:59 (my xfit pr)

How appropriate that my pic is up when the WOD is running. 5k is a rest only if you run it slooow. ;) It's beautiful here in SC, so I feel like running far - maybe 13 ? Any takers ? Nicole ? I wonder - whenever the WOD is running alone, nobody seems too excited about it ? Why is that ? Have a great run people...woo hoo!!

age 38
bw 190
40 degrees with 22 mph winds out of the north at 5:30 this morning, so this was incredibly fun.

34:05; negative splits. first mile was warm up, second mile picked up a bit, and third mile (into the wind) was best mile. avg hr = 152

27:01

Used machine when I got to 80 with 15lbs lift

Ran 5km on 3 Nov = 24:30 (outside)

Ran 5K today = 25:50 (inside)

Clearly, running indoors is what causes cancer (of the whimp gland).

Sweet! Running! Something I can do without feeling completely out of shape. This is in sharp contrast to most of the other WODs. In the three weeks I've been doing CrossFit - it has been my practice to run on the "rest days". I think it is supposed to be fairly nice here today - so I think I'll head outside for something closer to 6.5 miles (just over 10K). Haven't done any speedwork in a while so lactate threshold isn't where it needs to be to hit a good time in the 5K.

Thanks Steve N. for posting your run time, and not your daily blog of useless chatter.

20:07

23:40

22:25, negative split (18 seconds). Should have gone a lot harder in the first half.

treadmill, 1% grade.

Walked fast with running mixed in. My nerve in my hip/ lower back is still bothering when I run. Meaning it hurts like hell. Oh well. Today was not really my day!

Distance- 4.8 km (I turned around to early)
Time- ~33:00 minutes (Forgot to look at time as I left, looked at watch 1/4 way in)

Kate

(M/24/153#)

CFWU
Did 3.4k in approx 16:30. Should have pushed myself to the end.

23:57 as rxd

Thanks to a dare from one the sweaty socks at CrossFitCS

5 km in 21:04.7 (treadmill at 2% incline)

Also presses

6*60kg, 5*60kg, 5*60kg

Cheers, kempie

#45 - this is meant in ironic sense, surely? Getting my daily dose of useless chatter is one of the best things about Crossfit! Also, I'm not so sure it is useless.

First Crossfit 5km - 23:20

Rowed 5000 meters
23:30

19:50

I obviously misjudged my route...no way I was running sub 7 minute miles....

or was I?

No...no I wasn't....

but maybe....

not

24:16

Hey Bret (#3). Here's one a co-worker sent me, family friendly, work safe music vid:

http://www.youtube.com/watch?v=UwGXMryTbwE

Care to make a friendly wager on the game, maybe loser does a drunken fat Fran after the game (21/18/15/12/9 thrusters and pullups)?

Good luck, are you coming to Columbus?

wind, rain....love this weather!

27:51

21:30 (PR)

Try this, you winter-wonderland dwellers: get up at 5 am. Meet your pals at the trailhead at 5:30 (that leaves plenty of time to shoot a double espresso and begi to feel the benefits). Skin 2,000 feet or so, then turn around, strip the skins and ski down through untracked, beautiful powder.

Might not be the equivalent of the 5k, but it sure did make me feel alive!

CFWU ( 3 x 10 )
5K Run TIME: 22:39.37

24:32/3.2 miles/30 degree windchill with 12 mph winds this morning

Not my fastest 5k time, but I'm pleased. Ran on deeply rutted slippery trails with mud, leaves and rocks underfoot. My ankles are definitely stronger than they were several months ago; a couple times I landed/slipped in ruts that would have sprained my ankles in the past. The run was easy except for my constantly tearing eyes creating a salty thunderstorm on my glasses - it's a bit easier when I can actually see.

Run 5k 26:17

BW: 205

19:56 as Rx'd. Started out too slow, tried to make it up at the end. Next time I'll come out of the gate a little more enthusiastically....

Steve, Thanks for putting the video together. It was... Sweet.

19:42 outdoor olympic track

Tim: 26 minutes (approximately -- 8:02am to 8:28am)

Better than before. Hurt like hell (forced myself to hit "goalposts").

97 min. - 40k bike (ran yesterday after wod)

cfwu x 3

26:30

Ran 1 mile, walk 1 min, 1 run mile, walk 1 min, hammer the last 1 mile. this strategy seems to work well for me over 2miles, on the 10k's it's really helpful

Looking for 24:00 today...26:32. Gotta work on that. Had to use treadmill unfortunately.... Nothing marked in the area for 5k or 3.1 miles.

Rob, Sweet is how we at Brand X described your training seminar. Great work!

bwt 230, 28 yoa
cfwu 3*10; no pullup or dip
5km
time: 26:29

Kelly, I like that 'salty thunderstorms' quote, that's some funny stuff.

http://www.runningmap.com/

Fantastic.

Finally a WOD I can keep up with some of you crossfiters!
bw:185 72" 26yrs

Somewhere around 3.2 miles in 23:20. First time running that far in a year.

First 5K in over 12 years...only been CF'ing for two months, skipped the one in late September due to dislike of running.

3.2 miles
33:43

Felt pretty good, actually

Subbed a 5k row instead - 20:39

20mins on the heavy bag instead.

sub'd taking a nap in the West Laurel Hill Cemetery for 40:00.

last 5k 23:48.

Weather in OC is a chilly 82 with a wind chill factor of 87. Lows expected to be in the 60's.
Brrrrrrr.
I'll run indoors. . .not (tip o' the cap to that Borat fellow).
3.5 laps around the neighborhood ought to do it.

#3 Screw the Blue. Go Bucs

http://buckeyefansonly.com/notsun/

33:45

5km beach run

dbones... noticed that someone with your same weight ran a sub 20min. 5k, what's your excuse again?

4miles (23.30 5k) - 30.45 total. (yesterday am)

Ran "the Punisher" in 22:50. My street is a perfect 5k with unpaved gravel, steep hills and long climbing grades.

Felt good, but this will be the last WOD for a while since I ship out for BCT tomorrow. Take care everyone and stay motivated.

Run 5 K
Total time = 28:08
Notes: Treadmill, random, level 10, bw=215#

21:00..Oh it is getting cold out:(

25:17 today, v. 25:47 two months ago...haven't done much running since then either. I've got a ways to go to get to 21min, but if I keep improving I'll get there.

22:09

As rx'd:

21:09

A truly functional workout. Put the baby in the jogger and ran to get the car.

30 mins, about 3.75 mi
Jen

22:07 as rx'd.

Another site for marking out routes in kms or miles is http://www.gmap-pedometer.com/. Also does calories and topography - very useful.

Lauren C,

my excuse is that they aren't human or they can't measure, kidding... I guess I better get on my horse this evening.

Maybe I will get a super charge by eating some asparagus! ;)

31/ 181

Kicked out of the gym at 2.5 miles due to tornado warnings. I had a 27 minute 5k pace going.

-Josh

24:13 for estimated 5k
ran a route from the Y that was marked off as being 5.5km and used roughly the first 500m as a warm up.
too many traffic lights though so I would stop my watch at them. Lot's of snow on the ground here in Calgary still so footing a little slow in spots.

29 / 5'11" / 200#

Jump Rope 3 x 50 singles
CFWU: 2 rounds x 5 reps

Run 5k: 29 minutes

Mobility & stretch

First time running that far in over 10 years...thanks to 22 Crossfit workouts it wasn't that bad, just slow.

5k 23:18

had to take a break in the middle. was trying to keep an 8 minute mile pace on the treadmill. ran 1.85miles at 7-8min miles then took a 5 minute stretch and breather break, then ran 1.25 between 7:30-8:30min mile pace.

Total 5k time with break: 28:45

bwt 240 age 31
on treadmill
25:17 (slight head cold)
7.0 1st mile 7.2/7.4/7.4/7.5 2nd mile (400 intervals) 7.6/7.7/7.8/8.0

another reason why treadmills suck: i started on one treadmill and it died after 3/4 of a mile and i didn't want to add my times so i stated over and did the whole 5k

CFWUx2

Rowed 5k in 23:25
Can't wait till I'm allowed to run again

19.16 5k trailrum

5K- 23:17

19:28 on road

18:30 last time during race season @ 156 lbs bwt (run 3-6x/week), no running since mid Sep so happy with that

bwt 163 lbs

Coach,

I just returned from Thailand. I had not really worked out besides a little lifting (non crossfit), some bag work, snorkeling and a little hiking. Needless to say I was dying from yesterday’s workout. I managed about 100 pull ups and 90 dips (with rests) before I couldn't move anymore.

I trained lightly in several gyms (again non-crossfit) where the Thai Boxers workout and I must say they were impressive, as are the Thai people in general. Six hours of heavy sparring in a day, with rope and road work also. These guys were amazing and damn nice to boot. Coach you would have been proud of these fighting gentlemen. I was made to feel welcome and experienced none of the initial "attitude" or "odd man out" vibe sometimes received from being the new guy in a martial arts or basic gym here in the states.

Most important I cut 12 pounds in three weeks (188 to 176) while eating like a pig. The food is so clean and lean that while gorging like a sumo wrestler I managed to loose the lingering fat. I look like I am 18 again. I have realized (internalized) what you have been stressing since I started the program. The processed food, sugars (especially high fructose corn syrup) and fat inherent in our diets are killing us. I didn’t realize how obese this country was (especially the Southeast where I live) until I traveled overseas. We are a sickly fat country and the difference is staggering, compared to 10 years ago when I was overseas prior. Diet I am finally realizing Coach, is so important especially considering the limited availability of healthy food here at home. I am going to place as much importance on how I eat as how I train it the future.

It’s good to be back and Shari is stunningly attractive….I’m not even into tattoos and she is ON.

Thanks for all coach,
Ricky
Richmond

22:32
11:14 out 11:18 back

Ran 2.5 miles of rolling hills in 28min (which included several abrupt stops due to my apparently constipated sproodle). Might try for the 3.1 miles again later this afternoon (minus the dog) or tomorrow.

All the CrossFit squats & box jumps have definitely helped my running - no twingy knees going either up or down the hills and quads, hamstrings & calves that seem quite happy to run rather than jog. Not that I'll ever be FAST, but I'm at least fater than I used to be.

Cynthia
(age 44, 150lb mother of 4 aiming to lose the remaining post-babies lbs that don't want to go away)

5.5k 28:23

Here is a new whine.........
30 mph wind gusts here today! Ran 3.5 miles (closest route I could figure in my neighborhood) 26:13.
Impressed myself.

25:02, almost 3 minutes faster than last time.

#58 Michael:

Sure, you are on. I won't even ask for the points.

Get this...I was offered a FREE ticket to THE GAME. And had to turn it down b/c one of my best friends (also a Michigan grad) is getting married in Panama City. What kind of Michigan grad has his wedding on November 18, 2006?? Bride is also a Michigan grad!!!

#82: Jim D.

You want a little crossfit betting action too? While I appreciate your comments, I have to respectfully disagree with your position! Perhaps we can bet a different WOD?

Michigan 24
OSU 13

27:07 in the snow and mud.

#111 Bret
Sure, nothing like a good bet to make the game even more interesting.

What kind of fan goes to a wedding instead of the game.

I've been to weddings that have started late because of "The Game".

Treadmill indoors, no music.

29:30

First sub-30 5K.

Ever.

#113 Jim D.

Hey, you can't blame this on me. I will be watching the game, obviously, just won't be able to go to it. I bought the plane ticket before I was offered a free ticket to THE GAME. The plane ticket was $500 and tons of friends from college I haven't seen in a few years will be there. I know, weak.

Suggestions for a WOD? Maybe Nancy (5 rounds for time, 400M dash and 15 OH squat with 95 lb)?

18:38 as rx'd

#115

It's got to be a Big 10 (Wiscy Alum here)WOD...
10 shots of the liquor of your choice, for time.

21:52 outside in stunningly beautiful conditions (just some snow on the roads but sunny). Last recorded 5K run was 22:24 so I'm a bit faster thanks to a good warm up and a quicker pace out of the gate.

#115 Bret

How about with a continually running clock one pullup per minute chased by one beer, increasing the pullups by one per minute?

25:07

23:00 on treadmill with no incline.

rainy, windy 21:57 some hills

lil pipe 25:54
ran outside in rain through neighborhood (hilly)

27:38 - very pleased with my time as my goal was under 30 min (ran outside - nice day, but a bit slushy, some long drawn out hills, but all in all it felt great)

last time 35:41 (but it was my first run post partum)

Ran a 30 minute tour of Boston at a brisk pace. Returned to hotel, calculated distance using tourist map: 4.45mi/6:45 pace, Love all this extra O2 you got down here!

18:58

2 min faster than last time; goal was 18-min range, so I'm stoked. New goal is to be back under 18 by the next 5K.

Jim D.

Hmmm...I already get ridiculous looks at the gym when I bust out my rings...wonder what they'd think of me chugging beer!? (not that I'll have to do this "workout" anyway as Michigan is ferocious!!) I am sticking with Nancy, followed by 5 shots of liquor (80 proof+) in one hour. Sound good?

#115 JR

Was at the Mich-Wisky game last year in Madison. I know, I can't believe you guys finally beat us either! LOVED Madison. I could see a Wisky graduate pounding some shots, thats for sure.

28 y/o 170 lb 5’10” approx 12% bf
Warm up – Jog 400M, stretch, 2 rounds 10 squats, 10 push ups, Samson stretch.

Run 5K
Time: 27:13 About 40 seconds faster than 060915.

CFWU
Subbed distance to keep up with the faster times.
Ran 4k in 23:42.

(29:32)

After having run a half earlier this year I now feel like a tub of lard. I need to add running back into my outside of xfit activities.

boots run today. 3 miles in 21 and change

24:33
Outside with hills. Nice change from the treadmill.

Run 5 K
Total time = 27:08
Notes: Treadmill with Ipod!

big pipe: current focus is towards building strength (just read starting strength), so did deadlift singles ending w/395#--pr by 30#s. big difference when following mark rippetoe's advice on form. finished by a 20 min run through the park

5k- :22::46 (Lastnight)

Better then last time, but still got some work to do on my hamstring and knee to get back to below :20. Off to Grappling practice.

Get some, Go again!

a button got pushed on my watch, thought I turned it off, noticed I didn't after catching my breath... i think i was a minute faster than last, approx. 27 minutes

Lauren C, i have no excuses... i just don't run distance over 200m very well

#127 Bret.
Nancy it is. Hope it doesn't hurt you too much. Maybe singing "Hang on Sloopy" while you do Nancy will make the pain more tolerable!!!!!

I'll even sweeten the bet. If Michigan covers the 6.5 point spread I'll do Nancy with you.

Disclaimer: I'm having surgery this Friday and the Doc is saying no lifting for 10 days. So if the Buc's don't cover I'll have to wait until the 26th or so to celebrate with you.

21:55, with weight vest

That Gmap pedometer would have been nice to have beforehand. Turns out I only ran about 4.5km. oh well

Where are you people from with -20 windchill? Alert? It was a nice ~10C here this afternoon.

hey bret kleefus comment #111
are you from anywhere near madison heights, Mi
i work at bishop foley catholic high school and the name sounds familiar

go blue (can't wait for saturday)

BW 205
age:27
HT:5'9"
Time 22:50
Distance: 3.14 Miles ~5k

Time- 24:38. Had to stop a little over halfway through because of lower back pain.

21:20 as RXed

I know I can do this in under 20. That will be my goal for the next 5K WOD.

Notes:
Outdoor Olympic track
6PM
72*
10MPH headwind on backstretch

18:45 outside on road
I don't think I've had a time like this since I was about 16 yrs. old

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(15) x3 - 15:01 (pu on gravitron -100#)
Rest - 8:21

WOD - Used HRM at 90% (180 bpm) on treadmill.

2 miles - 19:00 (5 min to get upto speed, 7.2mph for 10 min, 6.0 mph for 4 min)

Better than last time, still a ways to go.

1ST CROSSFIT WORKOUT EVER! Did it in 23 minutes with some stairs and traffic mixed in. Horrible shape considering I ran 1.5 miles in 8:23 at the beginning of June, but that's why I'm here.

"Be who you are and say what you feel because those that matter don't mind and those that mind don't matter." -Dr.Seuss

BW 197 (eesh!)
23:48 (-5:00 off last time!)

cfwu x 3

27:20

ugh...couldn't get it going...i'll take it though considering i haven't run over 3/4 mile since memorial day

3 miles 24:10

23:20 run on powerline trail

Dammit. I just checked past 5k results and my PR is in the 22-23 min range. Today it took me 25. PR was set OVER A YEAR AGO. Think I've been spending too much time doing oly lifting and not enough doing good old fashioned CF. Back to the grindstone!

Tariq

#142 AFT
A buddy of mine met you at the crossfit seminar in boulder. He said you were an animal.

24:24 on mill at 1%.

For the sake of accuracy, I already posted my 5k time, however, just after doing so, I went and did the CF warm-up, post-run. Now am going to play some soccer 5 hrs later.

Seems lately being in shape from CrossFit has fueled the fire to get into sports again, and when I have gone to kick the ball around, the strength in my legs, especially from a crouch, where most "moves" in soccer come from, at least from me, is noticeable, and that feels like an understatement. I have some questions about sport specific movements, however, I'll save those for the forums.

15 min Bike
3mi Run @ 19:34
5 Sets of 10 pushups/10situps/10 wide puchups/10 4cnt fk/ 10 dmnd pushups/ 20 bike crunch
Swim 4x100, 5x50

does anyone have a link to the zone diet I have been hearing about?

3.12 miles
26.21 minutes

WOD 5k done in 34:5 not greatest time but I am working on improving it.

3 mile Run...
24.54

5k in 26.37

subbed a 5,000 meter row in 22:05. Didn't want the pounding one gets from running. Longest row of my life. As always, thanks, Coach! BW:175, YOA:58

As Rx'ed: 19:30

24:30
Ran outside.
Getting better.

Group Moffett

Sub'd 5000 meter rowing machine in place of 5K run.

3 miles on treadmill at 1%
20:45

Ran 25 minutes on treadmill, varying the elevation, then ran 2km from gym to home with light backpack. 40 min total - probably 4 miles total

23:20
Felt like I was really pushing it tonight, but somehow this was still 15 seconds slower than last time. Grr!

21:30

47 YOM
BW 200#
As Rx'd 23::47

5k, 23:56

CrossFit Oakland:

5K row

The Assassin
19:47

Maximus
19:56

27:24

5k, 38:51

7 rounds Muay Thai bag work. 5k tomorrow AM

Thanks!

26:32

zac-33:51
mae-forgot to time.

did a quick 5k monday, so went for an easy 12 to 13k tonight... just over an hour.

5km run in 18:39

Heh, haven't run since starting Crossfit but I used to run about 6 times a week. Lost a little bit of speed but not much.

Outside at DHS track - 23:14 (windy and cold)

Still recovering from achilles tear in June

2.1 M in 23 min

Cheers

2 mile "British" run.
Cold, gray, windblown rain with rivulets snaking down into my nether regions and naughty bits. Brrrr

28:40

21:20. Better than last time...Get some.

55 y.o. 154lb 5'10

3 miles on treadmill 19:10. One of my better times lately.

Grant-Buffalo Soldier-Michie-Ike

21:16

Michie hill sucks..dave smoked me again

Shari is hot!!

26:00 on treadmill. 1st mile 7.5 mph, 2nd 7 mph, 3rd a brief decline to 5.5 at 2.75 miles for a few 1/10s, then back to 7 mph. 10 min ellip wu/15/15. hr avg 140, hr max 174. compares to 28:15 on 9/15/06 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.

i turned 50 btw on tuesday.

30:00 5k

BW 190

2.71 miles in 30:00

on treadmill no incline

28 mins

bw 215

I'd like to say I love you guys!

with my sprinters body, it is is really tough to get exited about running for that long

Thinking about pukie and all the good things crossfit has done for my fitness, and self-esteem got me through it

thanks

Ran on treadmill at 6.5 mph for 10 minutes.

24:12 Uphill, both ways, in the stifling temperature described by Ron N.

Hey Ron we'll be doing FGB here on Saturday if you get motivated. And no, there won't be free beer when you finish.

Skipped the workout yesterday cause of soreness,

Today did my first 2 MU's without assistance--9 attempts with 2 succesful MU's--feels good.

then completed 30 ring pullups/30 ring dips

Run 5 K

Subbed row 6.25K (5/4 ratio)

Time: 20:51 at 5000M and 26:08 at 6.25K (sure about the 5K time, 6.25 a little fuzzy after multiple beers, but at least approximately right.

Age 50/BW 240#
subbed 5K row (25:1$)

5K row 21:44 First 5k in several months. Lost about a minute from my best.

Sub C2 Row
5000m Drag 4

Adc
19.55.3 21SPM

Alena
24.37.3 23SPM

Jim D

Word. Its definitely on, this should be fun.

# 138 Brian t.

I went to Bishop Foley (1996). My father does most of the sports announcing there still...his name is Chuck. I played baseball for coach stanton (football coach) way back in the day. Good to see a fellow crossfitter at the alma mater.

all treadmill this time. varied speeds starting at 5.0 - 8.0

31:18

sidenote: don't eat two pieces of sausage lasagna 1 1\2 hour before run!!!

5K Run:

25:45

row

Had to fit in a quick workout before volleyball. Set the rower to 10min and made it 2780m.

24:04

23 flat.

-D.

3.12 miles in 26:30....coulda gone faster...shoulda gone faster. But it's a nice change of pace. Finished off with 10 min eliptical.

nice and smooth

23:10

21:59 (PR)

On treadmill, indoors.
Last time: 23:41. Beat it by 1:42. Almost gave up at the end...pushed myself too hard at the beginning of the last mile. Felt great to finish so quickly.

5K Row: 23:13

24:37

previous: 25:51
previous: 24:47
previous: 25:13

33:17

prvious: 33:18

31:38 on a tradmill @ 15 incline.

Terrible for me, i totally slacked off on this run. i hate running.

Worked on oly lifts
did some OH KB squats
did some burpees>pullups
did some abs

On treadmill at 1 incline, speed 7.5-8.0 , a little 8.5 at end.
Time 24:28

5 x 1K, with 400-meter rest intervals. Fastest: 5:02. Slowest 5:20.

19:30

44, 5'11", 204lbs
39:28 horrible even for me. was very tired and aching from mon and tue wod; did sat and mon wod on mon and pb's on tue dips and pullups. warmup felt awful and did only one round minus pullups and dips which were too painful. started walking on the 5k and ended up slowly walking half and running fairly hard for half at roughly 200m intervals for the entire 5k.

32:16

With a wicked tail wind on the way back in.

age 38
B.W. 200
5k 20:08 P.R.

5 K

(8.5-9.0 @ 1%)

21:44

age: 17
BW: 170

ran for 20:00 minutes, ran 4.3 km
made new route = 5 km exactly, now i will be able to do this WOD

Just awful, did this on the rest day.
2/3 cfwu
Oly lift practice, snatches and jerks (tweaked back a little). Caused me to run like a had a stick up my a**.

27:33, my worst ever. Man, I hope this was an anomaly (due to Mercury's orbit or something).

Subbed 5k c2 row - 19:57

26yo 200lbs

ran 5k in about 24:30

personal best by far. next shooting for 23ish

also .5mi bike to track and .5 back

BW 60kg

ran outside about 5k, probably more.
50 mins in intervals

26:22 5K indoor track

5K: 29:00

First time running a 5K...ran with a partner...broke me in nicely to a run of that distance. Probably could have finished a bit faster, but I'm not unhappy for the first time.

Ran 2 miles at pretty brisk pace. Outa time. CFWU w/ ring dips.

bw 165#

3.5 miles
22min 36sec

5K row

Time: 22:57

Longest row I've done and definately need to get better at pacing! Too dark to run!

Olivia:
5.4 km @ 1% incline, time: 34.30

22:59
25 seconds slower than last time.

5K Day: 45 yr old, 173lbs

2 X CFWU X 15 (except pull ups)

5K run (estimated)

26:32

Best part about this run was that I wasn't "jiggling" like I was when I got activated in May! Another CrossFit Victory!!

bw 148#
rowed 5k in 22:03

23:47 for 3 miles

33:30

4 miles in 31:15
60 2 pood KB snatches

23:53, a little slower than last 5-k attempt

25:42
i suck at running, but the 5k i ran when i started crossfit in the middle of july clocked in at 29:30.

Randolph AFB Turkey Trot 5k race. Time 20:51, third place overall. I guess third place in combat would not be very good, but I'm happy with this time. Thanks CrossFit!

31:34

ran 3.12 miles (5k) on treadmill with 1.5 incline (0.3 mile on 0 incline)
time: 28:58
bw: 132#

~30 minutes

Time sucks but this is my first 5k without stopping in over 20 years.

30:50

196/25%

Ran out of time.

3.7km for 37 min.

In Disney Paris because of work.
Did tabata row for warming up.
5 rounds of:
- 10x lat pulls ca 80 kg
- 15x feet on bench push-ups
extra: 1 km run in 5:45 min.
Have fun, Johan

skipped it
last time "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."

Ipod lost battery, don't know what my time was, somewhere around 24 min I would guess. Outside course, hilly.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
29;00
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22:47. Indoor track.

Ran on an imprecisely measured course, felt about right but who knows. 25:00

11/17/06 6:40am

bw: 70kg
age: 36

24:40

27:25 Minutes

060915

At home

40:50

061115

At home

40:52

roughly 28 minutes. Crystal Springs

Did rings work out of my first and only muscle up, followed by 60 ring dips and 60 ring pullups. Then ran for about 28 min.

5.06K Moody loop
26:48

:56 faster than last time

Ran with the wrestling team, ran right past a shooting at walmart- excitement. Did not get a time but ran much harder than any of latest distance runs. Enjoyed the pain!

30:22 on treadmill

24:00
At the HS track.
(after kids hockey practice, just some stretches for warmup)

did this one 11/17 subbed rowing 6331m various intervals with resting