10k?!? Thats like 30 miles, right?

(that was sarcasm, for those who didn't catch it...)

Great pic! Looks like they have cleaned up a little. Keep up the good work.

awesome video, but who's the guy in the background with the stick ready to beat the poor woman if she gets it wrong?...

10k shmem k, it's all like a 10 minute run right? After 10 minutes the pain is so bad you black out and don't remember.

Xtreme pogo! that's rad.

god.. haven't run 10k in.. forever. should be fun.

and man I want one of those pogo sticks. probably kill myself though.

Place looks eerily deserted,maybe because there is a civil war going on and people are afraid to go out.

the 10k (actually the 5k, too) is the one workout that hasn't improved for me due to crossfit. don't get me wrong, i love that i'm now able to lift some (reasonably) big weights, but i miss being able to run a sub 30 min 5 mile!

#7,

It looks eerily deserted because it is in the Green Zone. That particular location is, or at least was, off limits to anyone except Coalition Forces or those working for Coalition Forces.

How long until the "I subbed XYZ for todays WOD" comments start pouring in?

I can't for the life of me figure out why people will follow every other WOD only to sub something when it's a run day. To each their own I guess.

What's the song on the video?

#10

I think I/we will sub box jumps, jump rope, heavy bag work, and whatever else comes to mind for 10k. Nearly impossible to run 10K where we are at.

QA4, Afghanistan

#8 Dammit... if u want to improve.. u don't have to wait for a running wod to go for a run ;o)

oh i know, i know. after that article about the utility of sprints, i started running 800m repeats on my ME lifting days. unfortunately, i didn't see any improvement in my distance runs. i think i'm going to switch back to running remedial 5ks.

Don't get me wrong, I love all the instructional videos that get posted...but the exercise she's doing is a Hang Squat SNATCH, not a Hang Squat Clean like it says in the video in the very beginning...

yeah.. i find running 5k- 3 times a week does it for me

Advice, please.

I've been a competitive athlete for years, but my one roadblock has always been distance running. Just around the mile mark, I inevitably get pretty excrutiating shin splints. I know that this is probably a form issue, but let's just say that until I get a coach distance running is out.

I know that this is a delicate question to pose with the crossfit community, given the penchant for functionality, but does anyone have ideas for subbing with work on an elliptical? They all have "distance" displays, but does that compute to distance ran?

Thanks for the help.

Geeeez! That area of Iraq is worlds apart from the Wild West I patrolled. I guess that's a good thing though.
Aruuugah!

Great job Megan!!!!

Due to a blizzard we are supposed to have tonight I might be rowing 10k, YUK!

Willski, I'm just going to run around the airfield. I'm over here too. Can't sleep, so I'm spending all my time online trying to pass the time.

Blizzard?

Isn't that a dessert "drink" you get at Dairy Queen?

TimW
PHOENIX :)

#15 Rob Sheldon should get a t-shirt

#23 should get a real email address

#11, is that a serious question? Because it's Timbuk 3's, The Future's So Bright, I Gotta Wear Shades. The strange thing is that I actually was singing this song yesterday.

#22 Funny, actual snow! Hello December!

God, living in Florida makes me depressed sometimes (I'm formerly a Jersey boy)! I would give anything for snow...just once! I think I'd still do the 10k in the snow...

#21

Yeah, I ran the airfield when I first got into country before heading out to my final destination. I almost had a heart attack and an aneurysm. I had forgotten to account for the elevation (5,500ft), the burning human excrement, and the smog from all the vehicles spewing black smoke. Enjoy your run. Hehe.

to #17
I suffered many years with foot and shin pain. Mostly shin splints. I tried icing, not running, new shoes, different running surfaces, low milage, slow....

I finnaly saw a Occupational Therapist who was very good with Orthodics. All and I mean all foot pain is gone, all Shin splints are gone.

Good luck.

Nice form, Megan!

I will be subbing 45 minutes or so soccer, depending on how my knees and achilles feel.

Teaching the scoop breaks the movement down into a robotic, slow pattern above the knee. The pull is supposed to be a fluid acceleration from the floor.

You'll just end up swinging the bar.

C,
I agree with you though I teach it, not to beginners but to those who intend to teach and to athletes who can already perform the lifts. Once you can lift you must know wtf the scoop is... If you try and teach it to somebody green in the lifts you're going to give them an anurism and they will need corrective surgery to repair the problem.

Looking good Megan.

Good technique!

Hey everyone, I did an interview with Jim Bathurst (beastskills.com guy) that some of you might be interested in. Check it out! http://www.dirttime.org/2006/11/30/part-one-the-man/

And if you register on the site, you can get notifications of new articles sent directly to your inbox! :)

#15 Rob is correct, the video is Hang Snatch, not Hang Clean.

JR:

Actually I usually note more subs on weight days. I usually note folks saying, "hey, I subbed 120# for the 225# deadlift" - or something like that.

Of course, if the little people want to sub weights then it only makes sense that big people sub run distances. It fits according to equations for power and work.

Of course, both instances reduce the efficacy and purpose (as I see it) for crossfit.

1:02 cf Phi

10k... Did it in 47 minutes. Call me sick, but this is my favorite workout!

Rob #15, Andy #38

Obvious goof but we figured the instructional value had primacy.

C #33,

Not the way we teach the scoop!

dammit,

What/how are you eating?

Row 10k as my knees need a break after that 90 minute trail run I did on Saturday....48:32.

Medical question for all:

I am an avid athelte but just started doing crossfit several weeks ago. Since then my achilles tendon has been hurting. I strech, ice, and take anti-inflamitory meds but it isn't healing with any noticable speed.
Any suggestions to help this clear up faster and what the cause might be would be greatly appreicated.

27.45 ...only joking.Looking at yesterdays posts prompted this as I frankly do not believe someone can do a round of Barbara in under 2 mins.I know that this will cook up a storm but I am just speaking my mind.

Does that say "Carleton" on her sweats? Hey, I went there! (And just figured out hang-squat-snatch this week.)

45 min with transitions
did 1K Row/1K treadmill run x 5
head cold still there, a lot of interesting things came out of my head

Guy # 45, search Diane crossfit AFT on youtube.com, that will answer all of your questions regarding athleticism in these posts

Major D, USAF, thanks for the photo and, of course your contribution to the GWOT. Your testimonial touched and motivated all of the HQ crew.

#45 I think just as AFT did, when an effort of herculean proportions is achieved the next time it should be validated with video so we all can inspect ROM and gain inspiration.

Coach,
I agree, its a great video. But given the amount of confusion on the daily comments page(over exercises, techniques, etc), a correction or disclaimer on the link would help to clarify things.

Also, thanks for all the great workouts. The more video the better.

50-minute tempo run through the woods (no idea of distance). And a 60-minute full-court basketball game against 22-year olds this afternoon. Beat the living hell out of those little pups . ..

BW = 240#

This is my light week for active rest so I am doing everything at 65%. Yesterdays workout was awesome. Instead of 20 pullups,30 pushups,40 situps,50 squats I did 13, 20, 26, 33. I also dropped the rest time to 2 minutes instead of 3 and subbed wallball with a 25# ball for the air squats. Got it done in 18:23. Really liked that one and want to do it when its not a light week.

Today I think I am going to ride 6 miles on the bike to continue with my rest week. I know that the bike is easier and I would usually double the bike distance if I was trying to sub for running but im just taking it easy till tomorrow. Hate rest week but every 6 weeks its sooo good for you.

#17, ice massage for the shins is one and then move to stretching and strengthening the muscle on the front of the shin (tibialus anterior)
proper footwear is also key. You should go to a reputable running shoe store where they can properly assess whether you require a neutral shoe, stability shoe or a stronger pronation/motion control shoe.
Orthotics can help too but they are way more expensive.

Tim #22--nope, a blizzard is one of those things that ran me off the mountain at Flagstaff this week! Now Tucson 's freezing! Good running weather--if there were such a thing.

Cool photo!

Incline 1 on treadmill,first time I've tried 10K. Ran at 6.2 mph mainly with some faster bursts, last mile I went faster.
58:19

5k 25:03

Oh man. First Parcour and now Pogo Sticks. When did "Forging Elite Fitness" devolve into doing the trendy-new-cool-thing? Previously we had fixed-gear bikes and other trendy things come and go, never to see again. I'm 50 years old. A pogo stick?

Tim,
It feels like blizzard weather here
! I slipped on ice on the golf course yesterday morning for crying out loud!

New to crossfit, 2 months + now, really amazing stuff,,, ran 8 km 40:51, kicking the rust off the gears so to speak,

53:10

#45, I don't think anyone minds anyone else 'speaking their mind' but you are just doubting and probably pretty new to the site so you should probably just do the WOD's and that's about it.

Question regarding the order of workouts done: Like many of you I bet, some days I just can't do the workout suggested because I work late or I have some thing that makes it not possible. So I rarely do get 3 days in a row, of the workouts provided on the site and I end up doing something like (this week):

Tues morning: 1/2 "Murph"
Wed: as Rx'ed
Thurd: as Rx'ed

And this follows the site more closely than I often can. So the question is: How important is it to do the workouts in the order recommended? Today for instance, I will skip the run since I have 3 days of workouts in a row already, and I'll just pick something to do Saturday which will be a rest day. Am I missing out?

Tyson

#38 Kevin - subbing weights doesn't automatically mean "less efficacy" to a workout, far from it! For example, there is NO way my wife (115 pounds) would get any metcon benefit from Grace (c&j x 30 for time) if she used the prescribed 135 pounds. She would MAYBE get one clean, rest (and brag about getting 135 up!), maybe get one more,... maybe two days later she would finish the 30. If she goes down to a hard-but-basically sustainable weight, she gets the full benefit.

Comment #44 - Christian, check out this website http://www.nismat.org/ptcor/eccentric_achilles/
The key for many achilles injuries is the eccentric component. At least it helped me when I was training for my half marathon, enjoy.

gaucoin

Correct me if I'm wrong, but I kinda remember you trying to call someone out on their times a few months back. They challanged you to come down to Cincinnatti and try to keep up. How'd that work out?

MC

been running 3 5k's and a 10k every week for the last 3 months ...needless to say i am feeling an onslaught of shinsplints... gonna take this one off...since I have been doing archives on the rest days..make it up sunday when I normally run my 10k

subbed 5K

27:30

Hey ya... yesterdays workout rocked!! 19:452 Incorporated some kips at the local rock gym too.

I'm not mentally ready for a 10k yet. I have only run a 5k once, and prior to that, a mile only once. Go ahead call me a wimp, but honestly, fear of failure on this scares me. I am going to swim, bike, and then run a mile.

oh man, this is the second time coach has called me out about my diet! coach, at this point i'm doing a sort of hybrid paleo/zone thing. i start every morning with a soy protein shake (not paleo, i know): 60g protein, a banana, and maybe 1/4 cup of almonds. then through the day i usually eat the equivalent of 3/4-1lbs of roast beef, chicken, or shrimp, maybe two bowlfuls of greens, 1-1 1/2 cups of cashews and/or almonds, and usually have another shake post-workout. i'm 5'10", 175lbs, maybe 10 or 11% bodyfat. honestly, i've got tons of energy with this diet, and my WOD performances are, in general, steadily improving.

maybe it's a matter of my limited athleticism, but i've always found if i take a break from a specific activity, my performance suffered, even if i stayed fit. i remember coming back to my muay thai gym from a couple months lay-off during which i was running distances up to 10 miles and being astounded i couldn't handle three rounds on the pads. if i want to run a 19 min. 5k, i'm really going to have to practice running 5k.

#38 I think most people sub due to lack of capacity, not will

Speaking of which, nagging calf from skipping and SI tweak suggets running 10K not good idea

so
Barbara
2:17
2:11
2:33
2:29
1:55

Really pleased, until I rechecked the WOD and realised I'd done 10 less reps for each movement! Not only not as strong as a bull, but apparently not as bright as one either.

Punished self with bag work. Total w/o time 40 minutes

a $400 pogo stick?!?!?! LMAO!!!

i have a trail run through wilderness and streams that goes to an ancient spring. i call it "The Last of the Mohicans Run". It's 7 miles, but I'm subbing this for 10k. Deer, hills, leaves, trees, wind, woods, stone steps across streams, wooden bridges... Exquisite!

I wasn't really sure where to look in the message boards or who to even pose the question to, so any help would be appreciated. If I subscribed to the crossfit journal but have not recieved this months edition, who do I contact about it, or where do I go to locate it? Thanks a bunch.

10k on Oly track outdoors.
It rained the entire time.
I ran barefoot the last 4800M.
Time was apx 50 minutes.

#38-I am new to Xfit and new to a lot of the lifting. I am a 20yr old 127lb former distance runner (made the switch 4 months ago). I can't lift the RX'ed amount, but I still usually do the WOD unless I lack the equipment. I wouldn't expect a big guy that can DL 400lbs to run as fast as I do, but he can still run 10k.

#59-Parkour is not the trendy new thing. It is a VERY challenging discipline. I actually found Xfit through Parkour because I needed a workout that would prepare me for the invariability of my discipline.

47 minutes and a few seconds, my goal was to run 45 mins solid and then ran 500 as all out as i could. This crossfit stuff is incredible, when i got done with the run i three 200 pounds on the bench to see if i could do it or not, 5 times and not a whole lot of struggling. This stuff is crazy and really does work

5k - 27:33

I highly recommend the 5k and 10k be done on trails or hill, this will immnesivley improve all aspects of fitness and it is excellent cross-training.

I'm still new to XFit -- just started Wed. with OHS (what a way to begin!!) -- my legs are still very sore! But, it's outstanding and really enjoying the challenge. As a girl, long avoided the weights and just focused on cardio, so I like it a lot.

Question -- I have been reading the blogs quite a bit the past few days, learning so much, especially all of the XFit lingo. Only thing I cannot seem to figure out is what is a Kipping pullup? (and don't anyone call me out -- I'll freely admit I'm a XFit virgin, still trying to learn it all)...any advice on technique on that one?? I stuggle with lack of upper body weight, and any advice on the pull ups/dips will be appreciated (I know it the strength will come in time...)

Also, for all of the soldiers downrange and stateside...can't say thanks enough...

10K
55:28 last time
48:59 this time
I hate this workout.

10k row 45:00

10k
33:45
Actually felt pretty slow

Haha gotcha really ran 46:23

Rowed 10k today because of www.crossfitrockford.typepad.com (picture)
47:38 (about 6 client calls taken due to weather)

#81 ast

No problem. We were all crossfit virgins at one time. The most important piece of advice I can give you is to click on the FAQ link on the main page, on the left side. This will take you to a page with LOTS of good info for beginning crossfitters.

To answer your question explicitly, kipping pullups are basically momentum pullups. The idea is to help fatiguing or underdevelop muscles by starting the upward movement with a leg swing. There are videos for this movement which you can find by clicking on the exercises tab, next to the FAQ tab, on the main page.

Best of luck and remember to check out the FAQ for (almost) all your questions.

Don't want to run 10k after the kind of flu I've just had. But, wanted to get the ticker going a little, and also get back on my quest for the lvl 2 thruster thing. Did:

cfwu light

45 reps w/20kg Thrusters - no rests and full rom.
1min rest finished with
20 reps W/20kg OHS

BW 66kg
Easy day.

Joe-
Thanks for the clarification -- that helps a lot!! I've read the FAQ, and it has helped a lot.

44:00

I couldn't access the treadmill for a full 10K so I did a 5K row and THEN a 5K run for a total time of 47:20. I felt like death for the row and my time suffered as a result, this being my 4th day in a row of WOD's may be a reason. I've never attempted anything like this (aka over 5K of anything) so this was a big step, next time I'll do the 10K RUN only. Now I must go out and buy me some big boy pants.

Thanks Joe, and thanks ast for asking the question. It has helped me out as well!

#73 Nick:

I've never been against folks subbing when they are either injured or simply cannot do the weight. But I see a lot of people subbing in order to keep the times of their workouts close to those of the fit group i.e. just slower than Kelly or AFT, etc. If I wanted to do that I'd end up running a 8K today instead of a 10K.

Personally, I try to never cheat myself.

Looks nice there. Better that Al Asad where I was. Running 10k tonight.

The only running I'll be doing today is to the bar for another pitcher.
Ran sprints last night. 20 sets of 50yd sprints.
About 15 minutes. Tried to squat after that and almost fell over. Hammies are a little used up.

Squat today!

im trying to find a place to buy a rope from what is a good diameter and material for my climbing rope and and where will i find one, thanks in advance.

57:30 10k.

too much stopping!

I'm new to posting comments, so feel free to disregard anything I have to say.
Crossfit has changed my life. I love challenging myself and it took me a long time to even post my times, etc. I will never be able to compete with Kelly, AFT, etc. I have to make substitutions because I am just not strong enough. Isn't this about personal goals and satisfaction? It is for me. I am so proud of myself, and my personal accomplishments. It's fun to compare, just to see how I'm doing. If someone is fudging, who cares? By the way Kelly, I am working on that 5 minute handstand.

Ron- What's up w/your boys in Blue going after "Man-Ram"?

4.5 miles in 60 minutes.

m/41/180
old infantry knees - want to keep doing this 30 years from now. So ran 5K, rowed 5K
Run 20:45
Row 20:28

JL #94,
You can buy 1 1/2 inch Manila rope from McMaster-Carr (mcmaster.com) for $1.41 per foot.

#91 Kevin gp

I agree with you, I think that when people sub to try and keep up with the fittest of the fit they are cheating themselves. My feeling is that people should make subs to get better at the WOD. I sub so that eventually I wont have to sub.

Speaking of subs 5k @ 30:32 today (pr)

Dan,

That is niiiiice! A 2k in snow shoes is about the same as a 10k in running shoes.

Today's WOD fits nicely into my Concept2 Holiday Challenge CF break.

Row 10k - 40:28.

42:20 on the treadmill (no incline)

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
1:04:30
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

'Diane' on youtube.com is not in question nor is a Fran in under 3.00 .However One round of Barbara in under 2 minutes is.It totals 140 reps in under 120 seconds.I will readily acknowledge amazing physical feats but this one is a little beyond that.Changeover time would total at least 8-10 seconds making the exercise time under 1.50 i.e 110 seconds.
I think that Crossfit is home to some of the worlds great undiscovered athletes so to speak.However there is fit and there is taking the ****.
Still I could be wrong.Anyway its good to debate these things.

can anyone tell me how to do ball slam or a good substitute.

6th Crossfit workout. 46 y/o male 215 lbs.

Got a lot of snow and ice yesterday so I did 3 miles on treadmill at 1% incline in a sad 31:30.

Next time 5K in under 30 minutes.

ran 5k: 28:13

Yuk.

Raining and 44 degrees here. Felt great up to 8k, then had to run/walk as my knee was hurting. Was on pace for about 52:00, but ended up with 60:00. I think the fact that my sweats weighed 20 pounds from the rain probably didn't help. I'll wear more technical clothing next time...

Jamie
#66

Thanks for the site that is what I was looking for.

Ur Rah

I have never ran more than 3 miles at once until today. Ran the 10k in 50:24 today. I look forward to this run again and I look to improve greatly on my run times.

51:13, which I'm ok with considering how tight my quads are from the 250 squats yesterday.

I did "Barbara" this morning b/c I ran 7 miles yesterday (56 min). I did squats in front of a mirror and noticed that as I went below parallel that both of my knees would flare out a bit. I'm assuming this has to do with flexibility, though I've always been pretty flexible. Should this be a concern and what can I do to correct this?
Any help would be appreciated. Thanks

#67 MCORRY, you are totally correct in that statement, but you may have missed the the essence of my point. I was saying that some folk should stick to posting some times rather than doubting other results.
Yes I called that other dude out on his times on a run because they were outrageous, but I backed up my challenge with the fact I posted my rather weak results. My statement is if you are gonna talk the smack, then walk the talk first.

Aggressive pogo sticking burns up to 2000 calories an hour - and is killer cross training for just about anything, especially biking, running, and skiing. Increases vertical jump, improves balance, increases bone density, and boosts endorphines. www.propogo.com - sorry for the plug!

4 mi. run + .75 mi. bay swim
58:24

#74 Karen-

What state is the trail located? It sounds awesome... I love running through the forest for some reason.

I think I'll do this one tommorrow. Columbia, MO got 14 inches of snow and I don't feel like running around my living room 30,000 times.

I think I'll do this one tommorrow. Columbia, MO got 14 inches of snow and I don't feel like running around my living room 30,000 times.

10K @ 56:10

Somedays I post my time and some days I do not but I do the WOD.
It is not beyond me or anyone to question the validity of some times.Reasoned debate is available to all on this board.
So frankly 4 consecutive rounds of Barbara in under 2 minutes each is something I do not believe at this present moment.
Not a cynic but a healthy skeptic.Prove me wrong and post it on youtube or get it on the next Crossfit DVD.
Nearly 600 reps in under 8 minutes plus transition time....?

Did 6.5 miles on the treadmill at.5% incline in 1:14.46
Went way too slow for too long (4.7!)

31/ 183#

55:32- First thought about quitting at the 5k mark. I kept thinking that if I could just get to 5.2 miles the last mile would fly by. It did.

I'm in the same boat as Dammit #72.

If I want to be good at running, I run. My goal right now is to gain overall functional fitness and maintain some level of cardio which crossfit does wonderfully.

Even considering my diet, ( eating Taco Bell right now), crossfit has paid off. I would like to see the results combined with eating right.

If anyone has suggestions on how to eat healthy, I'm all ears. The only consideration is that I'm in college right now and just don't have time to make a bunch of meals. I did body for life for about 3 months earlier this year and dropped down to about 154 pounds. Lost some of strength but maintained endurance. I could do a sub 42 minute 10K.

Also, I would have to carry the food with me most the day and wouldnt have access to a fridge. So far my answer has been the readily available fast food.

Thanks for the help in advance.

Josh

BW = 205

Warm up w/ 3 x 7 dead hang pullups.

10K, 43:47

I am absolutely crushed. I hope I recover enough for tomorrow's 2000 meter challenge.

5K...unsure of my time...I left my watch at home.

Probably an 11-minute mile pace. Thighs were hurting from yesterday's WOD.

#123 Josh

Nuts, seeds, fruits, packaged tuna, and beef jerky are just a few of the things that I kept in my pack in college. Also, try carrying a shaker and an MRP. This should get you through your day while in class. Just try to eat a healthy breakfast and dinner, and you'll be golden.

1:12:15
I double dog dare anyone on this board to try and keep up with me on distance runs!

Been playing hoops for 3 days straight. Executed the 061129 and 061130 WoDs back to back today:
OHS: 5 x 5 @ 65, 95, 105, 105, 115 lbs.
Barbara @ 50:30minutes with interstitial rest periods.

why doesn't anyone on here do the runs?
either do the wod, or dont.
don't make excuses, then sub a workout.
if you are fit 10k should be easy in under 50 mins.

Another weak excuse for subbing:
Can't run outside unless it is full kit (at least IBA, and helmet), and the last operaional treadmill was in use, so subbed tire flips w/jumps through and over the tire each flip, up and down the bay 3 times, for time. It sucked, so it was fun (when it was over).

refreshing honest.
45 ish btw.
people are happy enought on the dl, cleans, ohs etc, but sub the endurance work.
for me xfit is about allround fitness, not excuses.

51:13 + 20 Burpees.

ran at work. distance somewhere between 8-9 k.

46:31.6

53:09 for 10k.....

1:01
Running through a field, after sunset, in the rain and loved it.

lil pipe
not a lot of time so just did 5k
21:51 (pr)
windy outside so did on treadmill

25 min for 5k. On treadmill 1% incline and 12kmh. Did 2 hours of indoor climbing if that counts for anything afterwards...

Have to review some articles on avoiding the "stich" . I always get it after 9min of running...

52:42

did the 10k on a 200m track. brutally boring.
ugh, first time doing serious distance work. got a sweet blister on my foot too.
felt pretty good to finish it though :)

Tamas #137-
For the longest time my daughter would get a stitch when she would run and it was because she wasn't belly breathing when she ran. She was shoulder breathing. Makes a huge difference. I also believe that Coach Ripptoe (sorry for the spelling if incorrect) recomends it for deadlifts. Personally, I have found that it makes a huge difference with anything that I do.

Kate

Great video of scoop training.
BW:165
AGE:27
Not able to run so I did a 5k on EFX 26:45.

Here are our excuses:

N- buried under homework

L- sucessfully blew it off until it was dark

I'm still taking a few days off. Back and knees feel better but neck is still sore and stiff. Hopefully will be better tomorrow.

Kate

Still easing back in so only did 5k and handstand practice.

Indoors on .1 mile track got dizzy. 22:22

Row 12K in 58:31.

Man this sucked. Next time I'll just run, it must be easier!

Rowed 10K. 43:03.

5k instead of 10

22:31 (PR by a minute)

was only able to complete 7.6 km in 45:03 (at 1.5 incline) as i had to tend to our baby (no babysitter) - had to stop 2 times to entertain her for a minute... I guess watching me run on a treadmill isn't too exciting for a 4 month old baby!

only ran three miles...fuk

Dammit #72,

Brother, paleo is a near guarantee for bypassing metabolic derangement (CHD, Diabetes, etc.), but..is woefully inadequate for athletic endeavor. You're going to need a diet more balanced in macronutrients to optimize performance - chiefly more CHO intake.

Explore and let us know. I'm intuiting CHO shortage, and I'm encouraged to that end in your reminding me that I've suspected as much previously. (My track record on this score is respectable.)

Good Luck!

Only ran 2.2 miles (19:55) will do 4.0 tomorrow.

Finished "Barbara"
rd4 = 4:53
rd5 = 5:27

2.2mi = 17:55 not 19:55

44:41. i'm whupped.

Guy:

RE: your comments about sub 2 minute Barbara times:

I am a CrossFit Trainer and I witnessed "The Assassin" do the first round of Barbara in 2:32 with excellent form and full ROM on everything; he was holding back. 2:00 is possible for him. By the way he met Pukie after this workout.

I realize it is humbling to realize how far behind some people we are, but I think of CrossFit as a (minimum) 3-5 year journey to start pushing the limits of human performance.

Coach Glassman has stated that 20,000 FPM of force is about the limit of human performance: a person with very high fitness can indeed generate this much force.

Below is the formula to figure out FPM of Force in Barbara:

(bodyweight)(distance traveled in pull-up)(20)+
(some % of bodyweight)(distance traveled in p-u)(30)+
(some % of bodyweight)(distance traveled in s-u)(40)+
(bodyweight)(distance traveled in squat)(50)+
/number of minutes

If we use the example of a150 lb athlete and allow 3 feet of travel for pull-up and squat and 2 ft for p-u and s-u and half bodyweight for the s-u and p-u we get:

9000+
4500+
6000+
22500
/2 min
=20750 FPM of force per minute.

So, indeed it is possible. I suggest you now be quiet and concentrate on improving your own times rather than challenging others. It shows a poor self-image.

thanks coach! as soon as i look up what CHO is, i will add it to my diet. thanks for the advice and encouragement.

heh it's kinda funny that out of 150 posts, only 26 people (thus far) actually ran the 10k!

Set the tread mill for 7 minute miles then kicked to get the total under 42.

41:46

I never run but it was too cold to ride a bike outside and I could not stand the thought of riding a trainer. Good workout.

Time: 41.10

This sucked, my hip felt like it was going to pop out of socket on the last mile.

10km Run Outdoors
41.36

Guy
Don't worry about what other people post, worry about improving your own times.

Maximus, thanks for backing up some of the times. Although, I did talk to my buddy last night who is also doing crossfit workouts with me and I now realize I was not doing the sit-up's correctly. I don't think I had full range of motion, but I'll be working on that. So I think my times would have been a bit longer Guy. But I appreciate you showing how much is possible with our energy and power output Maximus. I'm also a lightweight at only 135lbs so that can't be hurting me, but it's still about punishing yourself.

100 Meter Massacre

6 lanes:

1) lunge and push press w/olympic bar or dumbbell x 100m (5 lunge/5pp)
2) Bear Crawl x 100m
3) 35lb Thrusters (10 thruster x 7) x 100m
4) Shuttle Run x 100m (1 x 35lb wt 50m, return to start 1 x 35lb wt 50m) repeat next 50m
5) Burpee/Broadjump x 100m
6) MedBall figure 8 x 100m
7) Finishing Twist: Casualty Carry: Carry buddy 50m, switch---priceless!

Enjoy!

Dammit,

Sorry. CHO is carbohydrate (carbon, hydrogen, oxygen).

10k 51.28

56:45 - caught a bad head wind for the uphill climb home dropped 1:45 off my time from last time... anybody else out there get bad abdominal pains after running distance?

Forgot the watch at home and did a 5k due to building lock up tonight and a wedding tomorrow. Plan on Barbara when I get home after lock up tonight. Have to make up yesterday's WOD because it looks fun. :)

#44 - I was a hurdler/heptathlete in college and one season had micro tears in my achilles and it took a very long time to recover almost 2 years until all signs on pain were gone (ie. waking up the first few steps and feeling like you can't fully extend the foot.) I should have stopped when the symptoms appeared, but kept running on it through the season. Even though I was strict about icing, stretching (gastroc and soleus stretch) and anti-inflams, it wasn't till I stopped weight-barring that it started to heal. Probably not something you wanted to hear, but if it hurts stop.

long post - more for my own records.
got about 2 blocks out from my home when realized I wasn't appropriately dressed for the -17 temp with windchill factored in. Headed to an indoor track and subbed the following workout. (not the same energy system exactly but more fun for me)
Set 1
1000m/800m/600m/400m/200m with 90 sec rest btw
5 minutes rest
Set 2 - same as set 1
5 minutes rest
Set 3 - 5 X 200 with 60 seconds btw all at 40 second pace.
then my legs were toast so ended there at 7km worth of work.

bwt 240 age 31
10 k on treadmill (awful cold and rainy here in michigan)
total time 56:50
6.2 mile 1/6.3 mile 2/6.4 mile 3/6.5 mile 4/6.6 from 4 to 4.7/6.7 from 4.7 to 5.2/6.8 from 5.2 to 5.45/6.9 from 5.45 to 5.7/7.0 from 5.7 to 5.95/8.0 from 5.95 to 6.2

I didn't run it last time (basically wussed out) though I felt good running this time I did have a little discomfort in right hip near 4.5 mile mark but other than that the biggest obstacle I find for this workout is my mental outlook. need to be more positive, definitely glad i ran it.

Jen: Sub 10K on Tredmill at 1% 47:02
Paul: Sub 10K Row 40:08

dbones,
My stomach has been killing me ever since I ran three hours ago. From my understanding, the cramps are related to heavy breathing and lack of oxygen supply. Gastrointestinal problems have to do with dehydration or eating too much fiber before a run.

59:00
Finally broke an hour! A 5:01 improvement from last time. This makes me feel a bit better about failing yesterday. This is my least favorite workout (and what I am most deficient in). It was made worse by both feet seriously blistering around 5k (never happened before), and every other house on the route had just fertilized their lawn. Even so a personal record; but I still hate running.

51:23

Run 7.75 K

I was pretty much running for the first 34 minutes or so but encounter a slippery muddy sidewalk and had to walk very slowly for quite some time. Mud stuck under my shoes made it difficult to run. Also encountered a headwind on an uphill part of the course towards the end.

just looking at the new CF journal--bring back those "Party with the Girls!" t-shirts!!

CFWU x 3
51:00

28 y/o 170 lb 5’10” approx 12% bf
Warm up: jog 400M, stretch.

Run 10K
1:05:32 @ 32°F
Compared to 060907: 57:45

Gaucoin,

True. I missed your point the first time and got it now. I say this as I sheepishly miss todays run and don't have a time to post. What a bitch I am!

I may not do 'em all, but I post 'em all. No matter how pathetic they may be.

MC

Hmmmm, interesting undercurrents today. Barbara skeptics and defenders, 10K champions and avoiders. For me this is a rest day after 3 days on, my standard "life intrudes" version of the 3 on 1 off CF schedule. The fact that my rest day happens to fall on a a 10K day is just proof that I 've lived a righteous life this week!! Especially after Barbara and her squats and the CFSC "Birthday" work-out with all of the lunges the last two days. My prize is a freebie choice Saturday work-out, hoping that I don't rook myself and do just what Coach has planned for Sunday.

As far as the times noted yesterday I am personally willing to believe that they are possible, but as was noted above (Speal #157) reviews may reveal some form flaws in the pursuit of speed. The bottom line is that , at the end of the day, the only number that matters is the one you post and what YOU think of THAT number. My best example for now is "Diane" where I've recently broken through with the original weights I was using and gotten some great times. So now it's time to move the weights up and try to get those same times with more weight.

Hey Dammit, how about Paleo concepts within the Zone? I'd love to add the Paleo angle to my Zone efforts but my teens at home give me enought grief as it is!! The ratios in the Zone do allow me to perform at whatever my peak may be, both for CF and in my day to day life. Give it a thought, and good luck.

D.

58:56 PR for me. Not a runner!

Ohhhhhh me, Maximus is in the houuuuuuuuse. I couldn't have said it better meself.

10k - 43 roughly, didn't have a proper stop watch.

Feeling chipper so did Fran - 12:21

I just wanted to add that Guy is so far off on transition times. Dropping straight down from the pull-up bar to the push-up position isn't even close to 8 or 10 seconds. More like .5 seconds. Rolling over from the push-up position to the sit-up position is also close to a .5 second transition and then standing straight up from the sit-up positon to begin squats...well, you get the idea. Try it and let us know how long it takes.

Elites... thanks for the motivation, it's truly inspirational!

Maximus #152,

Great point on the FPM output. Without a doubt, there are people here who can achieve this. But why pile on Guy? He simply called out someones time and in post #157 Speal admits that he needs to work on ROM.

Look at what you said the other day:

"That being said I do wonder at some of the times here sometimes: Barbara should be done with full-range pull-ups, that is full extension at the bottom and chin over bar on each rep. Push-ups should be chest to ground and full lock out at the top (hardest thing for me) Sit-ups should be either Army or Air Force style with full up and down on every rep. Squats should be to a Dynamax med ball or equivalent with full hip extension at the top."

Anyone who takes the time to frequently do this stuff ought to have the ability to comment without being crushed. Don't you think? Some of the names and times on here are expected and are posted with frequency (Kelly Moore, OPT, AFT etc) But, if I didn't see the AFT Diane video I doubt I'd believe it. Simply amazing.

If we all read the new Rippetoe Crossfit Total article, we'll all have a specific criteria to judge ourselves. After all, we're the only ones we have to prove ourselves to.

MC

M/44/250
Midwest winter no run for me...
10K Row - 44:50
07.29.06
10K Row - 45:03

Treadmill

52:30

49:08

57:25 on treadmill w/ 3 30 sec breaks to suck gatorade vs 55:34 on treadmill w/ bad acid stomach 9/7/06 vs 56:25 on treadmill w/ 3 breaks for water on 7/26/06. hr avg 157 vs 145 vs 146, hr max 182 vs 178 vs 174.

i think i may have started too fast w/ 1st mile @ 7.5 mph pace. ended at 6.2 mph. also not enough CHO in diet today.

10K on the treadmill, incline at .5
44:39

Great video -- I'll have to practice those moves...with about 50 lbs less weight!

By the way, did she graduate from Carleton? If so, what year?

I'm 1993. Go Carls! (ha ha...we're good at one sport: Ultimate Frisbee)

Forewent soccer, which I planned to substitute for the 10 kilometer run, due to my seemingly incorrect take on the weather. I instead went to the gym and did 45 minutes on the C2 rower at 3.5 for the resistance strength. I never really rowed much in my life, and due to my achilles still being tender, I thought it was better, despite my emotional resistance, to row rather than run on a treadmill, or at all, or play soccer. I almost decided on swimming, I just thought I'd see what 45 minutes on a rower was like. I'll say that in efforts to think about form, I did not like it. As soon as I closed my eyes, and thought about my body rather than form, I guess I simplified my thinking, I went up about 15 strokes per minute. I also tried the recommendation of doing the row without the straps tied down on my feet, which I read helps curb any improper form. I didn't break a sweat really until I started speeding up my rows. Still, when I got off the rower, I felt it in my legs. Nice to have a WOD like this.

Info about my 45 minutes on the rower, at 3.5 resistance:

7461 meters total
3:01 min/500m ave.

I am having trouble reading what I wrote for the rest of the info I noted in my CrossFit notebook, so that's all I have.

5k

27:23

ran 5 k

total time: 30 min approx
total time running: 27 min approx

Had no time or patience or endurance to run 10 K

varying speeds sprinted last 300 m
still working up to it

12.7 km/hour first 2.5 k

Age 50/BW 240#
on treadmill, slow - 54:08

rowed 5k and ran 5k

55 min

10 km, on treadmill at 1% incline, varying speeds

48:38. about 3 min faster than last time, but that was outside

Weight 230
10K, 1:24:00
ran 2minutes, walked 2 ish minutes

bw:207
10K - 64:59 - including stops for traffic
figure the actual average pace was around 10 - 10:15
I'll check this later after I download the trip from my Forerunner (best invention ever).

This is more for me but of interest to any other rowers - I used to row for Fordham U. in the day.

When running and rowing regularly your run times and row times are similar. When you (I) don't run the times are extremely dissimilar. I can row a sub 45 minute 10K quite easily, without even pushing. Holding a 2:10 split on an erg is easy for me. A 2:00 split can become challenging at 10K. But that's a range of 40:40 - 40:00 10K times. That's a 25 minute difference with my run time. Very significant.

Math error:
Rowing range is actually 43:20 - 40:00

47 YOM; 200 #
As Rx'd: 51::09

58:12

53:00

on treadmills with 1% grade

Carroll out and back course
50:40
Cold and wind - Could not get in the groove.

PT test coming Wednesday - wanted to test my 2 mile time: 13:10 outdoors on a 1/2 mi rectangular track.

5k run @ 7.0 pace. Then attempted to do 5k (5,000 meters) row but ended up with 800 meters! :(

45:50 near max effort

45:34 - rolling hills

First time I did that distance in a while -- usually do 5Ks. Felt good to stop...

Subbed a 6 mile ruck march with 30lbs on my back.

~ 1 hour and 20 minutes. Forgot to stop my watch, but that's a pretty good estimate. My four-man team came in 6th place out of 42 competitors. Not bad for a bunch of Air Force cadets who've never done this before.

I'm not much of a runner…
1:15.39

53:00

1.0 incline on treadmill

Well, it started out as a 10K run...I had my course all mapped out, on the dirt roads along the canals by my house. However, a couple miles in I took a wrong turn, and the road I was on kept getting smaller and smaller, until it was two ruts through a pasture, then one, then a cow path. Then I found myself in the middle of a herd of cows, rather upset and bellowing, and their watering holes. I had to leap some ditches and chase away some cows, but eventually I got to a fenceline, ran along it and hopped the gate, finding myself on the road I was supposed to be on in the first place. So I completed the intended run, total time 64:55. This is the same time from July, however this time included a good deal of walking and circumventing cows and their droppings, so I guess my time would have been much improved if I hadn't taken a wrong turn there. Oops.

Am taking about a month off of crossfit to focus on running. I will take back up after Christmas.

Ran 10k today. 1% incline. 49.48. Pr by about 4 minutes. After 1 mile of running at 6.5mph, I did half mile intervals at 8.3, then .25mile intervals at 6.5. Did last mile at 8.5. Felt tired but very fit.

55:36

~60min on the streets felt pretty strong at the end though. Lots of stop lights. Much harder than on the treadmill...

52min treadmill PR
58min, time before that

Run 10 K

Subbed mountain bike ride to top of Turkey Hill, Hingham Mass, lots of hill work and terrain changes. Why sub? Bad hip, great workout on bike, and it was FUN! Time: a little over 1 hour.

10K 1% incl. on treadmill 50min. After yesterdays WOD and this one, my hip flexors are in bad shape.

Due to my ankle hurting for unknown reasons. I walked/jogged 1.25miles and had to stop for fear of making it worse. Instead I did a max weight fit test.

My weight: 165lbs

Bench: 245lbs
Lat Pull Down: 195lbs
Tricep pull down: 100lbs
leg extension: 225lbs
seated row: 200lbs
Dumbell fly: 45lb dumbells
seated fly, machine: 200lb
seated curl: 100lbs
Single arm curl: 50lb each

~~~~~
~~~~~
~~~~~
38Yrs
201#
5K
34:56
1st 2 miles at 10min pace, felt good, last mile point 2 at about 11 min pace, mixed it up. Never been a strong runner and chose to do 5k because of this as a "start". Felt pretty good, I think due to the leg workouts CF has put me through the last week. This is my 5th WOD and I am hooked. Will try to run a race pace next time it comes in the WOD.

10 k row in 44:07

48:16 indoor track.

ran 10-11k approx
easy 60min

Row 10K,
N: 47:57
J: 42:03

Row 10K,
N: 47:57
J: 42:03

Olivia (Dec 2)
57.00 outside

Stopped at 5 miles, I'm nursing shin splints and I'm a wus. 5 miles in 46:23.

1:05:55

First 10K in probaby 25 yrs. Just glad I finished.

12/3/06 6:45pm

In the snow of Colorado Springs. Poor time. Right calf cramped up about 1 mile in. Left hip felt the brunt. Happy to finish it!

1:11:53

subbed 40 mins row
unk distance re dead batteries on comp

Wow, that was not fun.

Only completed 4 miles in 31:59. Had to stop there because of shin splints.

10K

(8 min. per mile pace @ 1%)

49:29

I'm hurting right now!!!

10 mile walk with my two oldest kids. Fantastic time.

sick

58:18

Ran outside in -10 C weather, light snow, sunshine, packed snow on a country road. Spectacular. In terms of developing functional fitness, exercising outdoors in all kinds of weather is highly overlooked. (Remind me I said that when it's -30 C and I have to do pullups at my outdoor gym....)

34:28 - only made it four miles. foot issues.

previous = 49:40

previous = 52:10

Only had time for a 6k.

was part of the recovery effort and attended the memorial @ Bagram...a really solemn day... God bless.. never forgotten

was part of the recovery effort and attended the memorial @ Bagram...a really solemn day... God bless.. never forgotten

61:01
not a great time, but good for me because its the first time actually running/jogging the whole way. plus i waited a few days to do this because i am just getting over being sick for 5 days.

46:33 for 10 K

Tread Mill @ 1.5 incline

Subbed with last week's Linda:
34:00 70% rx'd weight.
BP 135
DL 200
Clean 100

m/39/195.5
10k: 58:22 a little faster (maybe 2 minutes than July 27. 06, the last time I ran this). Different route. this one was lanikai loop and back.
5k splits: 28:35 and 29:47

47:36
Treadmill, 1% incline.
Usually I run this outside which takes me about 5-6 minutes longer - treadmills are definitely easier somewhat.

5K, didn't have time for 10 due to stupid meeting...

24:23

2km treadmill 2% incline
2km row
2km treadmill
2km row
2km treadmill

1:10:15

Ran for 30 minutes due to time constraints.

The mrh loop
Adam & Kastner 45-47 minutes
Dustin somewhere in between
Meyer & Godfrey 1 hour or a little less

My 10k is on this link:

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=1556

Hello everyone!

For the results of this one look here:

http://www.crossfit.com/mt-archive2/001543.html

London Crossfitter!

Hello again!

Wrong link this is the one I meant:

http://www.crossfit.com/mt-archive2/001556.html

London Crossfitter!