Oh no! 5K.

great link!

Looks like a great group at the cert! Congrats newly trained CrossFit trainers. Looks like some of the old timers were there to guide you through.

Steve
CrossFit OC

What a great group of people to spend my weekend with. Great to see everyone again.

Doing this one at work!!

Oh yes! 5 km (i think) Nice photo, wish i was there. I wonder if Coach knows the weather in Australia is great this time a year :)

10 k hill run commin up. I love these running WOD. Nice break from everything else.

4th row back, 4th from the left, that's my home-boy OPT. Learn lots, buddy!!

Thanks OCFA, Coach G, Coach B., Nicole, Eva, Steve, Denise, Shari, Brendan and all the trainers and CFers I got to play with this weekend. It was a terrific weekend and a great facility at the Fire Authority. All my expectations were exceeded!

Great article and inspiration. Monkeys can use sticks to eat termites, solders can use sand to ready themselves for battle, I can find substitutions for the equipment I don't have. NO EXCEAUSES!

Thank you CrossFit

The certification was a great weekend -- was great to see familiar faces and meet lots of new ones, too!

And I have no doubt that the weather is nicer in Australia than it has been in SoCal lately! lol!

Congrats on the new class of certs! One of them happens to be one of my students in Kickboxing, Jeaanie Bassi. I went to my first course May of last year and I refered her to this course. Congrats lady, we're proud of you!

Great cert weekend including a guest appearance by Coach B for a little O-lifting practice at 7am. Owwwt-standing!

But that monkey on a football comment is gonna stick in the visual memory banks.

Another great cert!! To everyone who attended this weekend, you are all awesome. It amazes me how just when I think that this community can't get any better, I meet new people who add to the dynamic of what this program is all about. A BIG thanks to Eva T. for being an amazing leader & head trainer and to Mike Contreras and all of the OCFA crew for being amazing hosts! I anxiously await Union City....!

I was considering doing a 5k row instead of running tomorrow can anyone tell me what a good time for a 5k row would be

Seeing as how this is a community of individuals dedicated to total fitness, health, and well-being, let's see how this goes over. In a book entitled The China Study by T. Colin Campbell, it is discovered through meticulous experimentation that animal-protein is the leading cause of why chronic disease of the heart and cancer runs rampant in the United States. A diet consisting of whole, plant based foods (read vegan) prevents and even reverses the effects of these, and probably other illnesses. My question for all of you is, after reading this book for yourselves, would you be willing to cut out all sources of animal based protein from your diets to gain that extra level of health in addition to this outstanding fitness program?

#15

Anything around 20 mins at 24 spm. Concentrate on long and strong strokes rather than short and fast.
Times under 18 mins would be considered fairly competitive.
Try and focus on good technique. "Let the technique do the work for you".

Concept 2 web site will provide you with times for age groups (ie age 30-39 40-49 etc) and weight catagory L/weight 75kgs H/weight over 75kgs.
Concept also has some fantastic rowing technique guidance.
I'm not sure of the North American web site address, so here's the UK site.
www.concept2.co.uk

Hope this is of some help to you

Neil

39 yo male, 172 lbs, 5' 5"

5k time: 25:32

Pace 8:13/mile

Hilly and windy. But a nice change of pace.

29:42 (no previous times to compare)

#16 absolutely not.

#16
I've always said "The best foods come in their own wrappers: mangos, bananas, almonds, cows, chickens..."

23 yo male, 196# 6'
5K 22:41

#16 No steak no deal.

23:33 - 5K row.

If I don't get held over at work today I'll run a 5K at the indoor track.

37
200
24:40 Feeling Strong

283#/43 yom/

Treadmill 3.1 miles at 2.0 incline

32:20 @ 158 AHR

"If God didn't want us to eat animals then why did he make them out of meat?"

#16,

"In a book entitled The China Study by T. Colin Campbell, it is discovered through meticulous experimentation that animal-protein is the leading cause of why chronic disease of the heart and cancer runs rampant in the United States."

I suspect you may be less than able to recognize what constitutes "discovery" through "meticulous experimentation."

CFWUx3 (sub tricep push-ups for dips)

25:35 on treadmill, no incline (calves were sore from yesterday and didn't finish 5k last time)

Snowed last night so...

20 minutes of jumping rope and some ab stuff.

Seriously, after yesterday I was lucky to get out of bed.

#16

Read the Paleo diet, and check the nutrition section of the message board. I usually avoid getting sucked into something like this but I could not resist.

I have only known 6 people who claimed to be vegetarians they were either weak and skinny or weak and fat!

It may be possible to be a healthy vegetarian, but I have never seen credible evidence that it is healthier than a diet that includes meat!

26/6'6"/180 lb
CFWUx3 (sub push-ups for dips)
21:35 on treadmill with 1.0 incline
Beat last time by about 3 minutes.

CFWUx3
WOD
:23::09

Done in the drizzle here in Fl. Looks like the fun was once again to be had back home in Cali. Glad to see some of the familiar faces in the pic. Stoked to see alot of new ones.

Steve HB- I see the wife bro, but no you?

#16- I CF to improve my life and enjoy it better. I don't know how much I could enjoy life w/out a 16oz rare Prime Rib every couple of weeks. What are they going to say next, that beers bad for you too? Psssshhh... I'll take my chances w/the beef and beer.
Aarrggghhhh!!!!

Get some, Go again!

Hey DJ, where in Florida are you at?

#16

BACON IS GOOD FOR MORALE!!!!

Something amazing happens when people quit eating meat from all those tasty amimals, besides being weak and pale...they normally are just a pain in the butt.

I would gladly go more in-depth with this analysis, but I will save that for a rest day format that suits the subject.

33yom / 180lbs / 6'0" / CF#17

10 rep CFWU

5K- 27:47 (subbed 3.125 miles, 1.5 grade treadmill)

intervals of 6,7,8 mph. next goal 25:00

4 Mile Run, boots and utes with 35 lb. pack: 32:05

47/205#
26::06

40M/5'8"/180
Ice and Snow/27F
as Rx'd 23:40

We've made it to the top of the food chain...enjoy it!

5k row
19:59

#16

Vegan WOD suggestions:

1.tabata pilates

2.sit-down protests - as many as you can do in 20mins

3.lettuce deadlift - 1-1-1-1-1-1

Did the 50s today (a day behind), but ran into a couple other Crossfitters in Estep this morning, and wanted to reference them to the message board (exercises) for a response to their question on the jumping pull-up.

Since this is a running day I have a question for any distance running Crossfitters. Have you found the CrossFit workouts to be helpful in training for and improving times with longer races, e.g. 10K, half marathon? Just interested in peoples experiences, thanks.

29:53

23:40

5 K

(8.0 @ 1%)

23:20

#40

I'm a crossfitting distance runner and the answer is no. I don't say this as a criticism of the program. I find that you can possibly maintain good times with less running and it will improve your non-running fitness, which is a good thing, but it won't improve your times if you are already a distance runner. Personally, I find it hurts my times a little, but that still leaves me as an elite runner amongst cross-fitters and a competitive runner amongst runners. You'll never get away from the fact that the best way to become the best long distance runner you can be is to run and run and run some more.

23/5'9"/183

26:26 (approx. 5k)

For anyone with insight, why does the austere program use a different days on and off protocol: 5 on 2 off versus 3 on 1 off? Having weekends off is even less meaningful when I'm deployed then when I'm at home.

34m/6'6"/212#

25:48 (treadmill)

The interesting thing about my time is the fact that before I discovered CrossFit, I was running 12-15 miles per week using the 'long-slow-distance' method. My previous best time, recorded outside, was 25:44 in a 5k race. So, doing nothing more than the WOD, I have nearly matched my best time with little running!

The cardio effect of these workouts is simply amazing!

23:33.....

wu stairmill 7 floors, 1.5mi, 1:00
5x7 (pullups, 50# OHS, dips)
supinated kipping fluidly without interuption finally

oops, .15 mi, that would have been fast, still unable to run 5k, seems so far, even 400m is far.

Age: 41
BW: 166

CFWUx3

5k as Rx'd: 23:10

felt surprisingly good. Guess that means I wasn't trying hard enough...

DJ, to the right of the wife, you trained observer! We missed you bud and there was spare room at the house. See ya soon.

Yet another great chance to receive some of the knowledge from this community. The abilities and energy of the attendees and trainers were awesome. Thanks to all of you.

a painful cfwu x 3

Still trying to work the beer out the system, maybe I'll run the 5k tonight.

Hey Kegger #25, that cracked me up.

Excluding todays 5k run, on other WODs sometimes I feel like I can do more , so I jump on the eliptical for another 30-45 mins at a medium to high intensity. This can only help right? Ive read long low intensity workouts can be counter productive for your anerobic threshold, but if I keep my heart rate above a certain point it can only be beneficial right? Other WODs work me so hard Im glad to leave.
thanks in advance
chris

Male/28yo/5'7"/165

60 min/6.4 miles on eliptical trainer (supposedly 1230 calories)

Not possible to run here.

QA4, Afghanistan

last time
061115

At home

40:52

this time
070122

At Town Lake

38:34

Thanks to the firefighters at OCFA for hosting the cert and thanks to Coach and his staff. Great weekned jammed packed with info.

Yay Burpees, Hoorah Coach B

Will L

Kegger Comment #25 I'm with you, that was a crackup :>) I am a member of PETA, People Eating Tasty Animals.

Me: 40yo/M/5'10"/195#

5K Run 33min 10sec

This is almost 10 minutes off of my best 5K. I am still smoked after yesterday. Looking forward to tomorrow so I can attack whatever x-fit has in-store for Wednesday.

Have Fun, Train Hard,

Billy

I ran inside on a treadmill because it is cold (for California) outside.

30:05

The last time I reported my run on a treadmill it was 34:+ so, this was much better.

22:36 (previous was 23:40)
very windy today

32:42
Treadmill 2% grade, 2nd 5k ever
Tired but the Bears won!

41 yom 173 lbs 6'1"
treadmill 20.26

Anybody have any advice for me...I want to find some natural process to jump start my metabolism and cleanse my system...I had to take some nasty meds including steroids for the past 7 months and wasnt allowed to work out at all! I went from a hard body to a woman that feels like she just gave birth to a litter...Now I am back with crossfit (4th day into CF) well trying to and I want to do the right thing for my body...

22:00

Great weekend!

Thanks Coach, Nicole, Denise, Steve, and Travis at Intergrated Martial Arts for turning me on to Crossfit and helping me so much.

Can't wait for the next opportunity. It was great being around people who are interested in improving themselves and helping others.

now... 5k.

23 minutes

#16

No.

subb'd Row-5K
22:34 PR

27 M/168/6wk crossfitter

23:57

Not my best time, but yesterday was a little rough.

M, 42, 220

I was running these in under 25.30 in November; today after CFT, I just broke 29 mins. On a brighter subject, I hit 805 on CFT. Plus, it was a stunning Baghdad night for a jog. Filthy fifty tomorrow ...

Standard Monday off for me. CFT tomorrow.

35yo male 215#
CFWU

Treadmill 1% grade
3.1 miles
TIME 21:32

I'm a day behind...did the filthy fifty today.
Cut two minutes off my last time...burpees took 10 minutes!

#16 No

#64: I am doing a colon cleanse right now ( Colonix) and it is supposed to get rid of all the toxins from the colon that build up from taking prescription drugs, etc. Week three, poop a lot, feel great. Maybe read up about it. Also you could try a juice fast (check out a book called "Toxic Relief" by Don Colbert) which does a similar thing but with high doses of fresh squeezed vegetable and fruit juices. Both are safe and good for you. Maybe this sounds like bunk, but it has helped tons of people recover from illnesses.

I have my own question: I always know I've worked out hard when my hands and arms are a little shaky afterward. Does anyone know what causes this?

Leann

#39 MFBunch

Try http://media.crossfit.com/cf-video/jumping-pull-ups.wmv. This is the jumping pull-up video on the Exercises Page. I've changed jumping pull-ups from having to jump to the bar, to hands on the bar as in the video. About 6 months back, we did a jumping pull-up WOD in which the bar height was specified as 9" below reach, as I dimly recall. Put a box, platform, etc. below the bar to achieve desired height. Hope this helps.

Thank you #75 Leann...I appreciate your input. I cant wait to get back where I belong. What is this Zone that everybody is talkin about?

Oh...#75 Leann to answer your question when I began hardcore working out a few years ago...I would have certain muscles shake and I was told it was because some of my muscles were either weak by not being worked out in awhile or never...the shaking lessened as I strengthen that particular muscle??

cfwux2-pullups-dips (sore left shoulder)

run 5k
25:23

(last time: 23:58)

Ran 6.5k accident.
(Hills and 4 inches of snow. Woo hoo!)

29.30

subb'd row for run 19:43

Ran to the track , did a mile then back.17.17 all in and about half mile under distance I reckon. ( Couldn't see my mile split)

CFWU (12), subd WOD for 5000m row (felt like doing something with more upper body involvement)...21m43s....

#16

i know a few vegans and vegitarians....always getting sick and constantly look sickly...they even have the nerve to 'make' their kids vegos! the way i see it, humans are omnivores, we need meat and plant stuff...take out one and we risk health deterioration...we are physiologically omnivores, not herbivores....life fact!

Treadmill, 3.1 miles

More or less a run/jog of 10.0 mph to 6.8 mph with some 3.8 mph walking now and then.

Total - 30:15, improvement of 9 minutes.

#64 and #75

I am a huge advocate of fresh vegetable and fruit juices....juice fasts are great! As a rule, fruit juices are cleansing, while vegie juices are more healing. I only buy organic, so I don't have to worry about the pesticides!

Filthy Fifty rx'd 31:33

#82 Charlie I agree vegan/vegitarians is not the way I want to go. But I do think they are important role just solely. I am definitely seeking the healthiest alternative, I eat right I just got my butt kicked with really bad meds and now I need a jump start.
#84 Valerie...I cant imagine just eating veggies and juices...organic absolutely but solely? hmmm there's got to be another way for goodness sake- tell me there is anoteher way..... : )

Thanks to everyone for the great cert. weekend! My body is killing me! I had fun and learned alot. Can't wait until the next one. Thanks again everyone and OCFA!

The seminar was INCREDIBLE! There were so many instructors I never felt like I was without help. They were ALL incredibly friendly and helpful. You are an outstanding group of individuals and I am proud to be part of the Crossfit community. Thanks so much to all of you!

-Martin

p.s. Nicole is the most amazing example of athleticism I've ever seen. I think I'm in love :)

p.p.s. I think a balanced diet does the trick. Take one of the main sources out, and you're lacking. Simple as that...

Row 5k
18:35

#16 No, There isn't enough protein options with a vegan diet. Plus, "bacon tastes good".

Comment #16, Uke, said (edited for brevity):
" In a book entitled The China Study by T. Colin Campbell, it is discovered through meticulous experimentation"

Untrue. The China Project was an Epidemeological Study, not an experiment. BIG difference.

"that animal-protein is the leading cause of why chronic disease of the heart and cancer runs rampant in the United States."

Untrue. The study was poorly conceived and executed and proved no such thing.

"A diet consisting of whole, plant based foods (read vegan) prevents and even reverses the effects of these, and probably other illnesses. "

Again, untrue. Little, if any evidence suggests that Vegan diets reverse heat disease (you would be paraphrasing Ornish, I assume--his reearch shows a very weak correlation, if any)

"My question for all of you is, after reading this book for yourselves, would you be willing to cut out all sources of animal based protein from your diets to gain that extra level of health in addition to this outstanding fitness program?"

Not at all. I have read the book and was unimpresssed with the author's inability to acually correctly interpret the results of the study.

For a good critique of the China Project and spurious vegetarian claims in general, see the BeyondVeg site:

http://www.beyondveg.com/billings-t/comp-anat/comp-anat-8e.shtml#china%20proj

Also suggest a reading of the book "The Cholesterol Myths" as well.

BTW, I have no issue whatsoever with someone choosing a vegetarian eating plan because of moral reasons/concerns, and applaud those who do. I do have an issue with Vegetarian/animal rights acitivists twisting/misapplying data to further their limited agendas.
/rant off/

#86

I agree!! I just love to start my day with fresh vegie juice. It knocks out 10-15 servings of vegies a day. I eat a healthy diet though that includes plenty of fish, chicken, and some beef. I couln't make it without my protein!

45 yo
236 #

35 min, combo run/walk, t-mill.

5K row 21:28

Male/20 yrs/129BWT
I ran a local 8k road race on Saturday. I finished 17th out of 148 with a time of 33:32(6:42 mile pace) with a 3 mile time of 19:47. Last time I ran more than a mile was late November early December when we ran the 10K WOD.

27:00

#16...yea, what #90 said.

26:26 (pr)

29:31 on treadmill

CFWUx2
Treadmill @ 1% 22:43

Jumping pull-ups, push-press and DB Benchpress work.

Steve HB- I was looking through foggy eyes this morning. That or I was j/k. Would of loved to have been there, but... next time. Who was the coffee guy this time?

Neil- Panama City

I learned so much at this cert and met so many positive awesome people, thanks everyone!

My back is pretty stiff from yesterday so I mostly did stretching and some light stuff while N & L did the Dirty 30. I posted their results in yesterday's comments.
I noticed today that I had misread my time yesterday. I mistook a 9 for a 0 so really my time was 49:20.
I also noticed a leak in my garage roof! 'twas a day for bad news in the garage.

We will be doing this one tomorrow.

#16- I don't believe that humans are made to live without meat, need for ammino acids, iron, and all that. This would have been a great question for a rest day. Then you could have had some really in depth answers.

Kate

1st post in months.

C2 Row 5k 17:55.6 PR.

cfwux2
treadmill @.5% 26:10

5K 21:55.

subbed for lifting. My 5k is pretty cool (18-19mins range), my lifting sucks.....therefore;

Clean
5-5-5-5-5

60-60-60-60-60kg

bw- 70kg

35.95 YO male
5'-8", 185

26:15

very very disappointing day
didn't feel good (hadn't eaten for a few hours before running it) but tried the 5k anyway

did CFWUx1, BurgWUx1 with 45lb bar, Third pull practice x1
then the 5k

got up to 1200m run, and then my back started spasming/stiffening up... couldn't take the pain, so I waited till it stopped and then tried running again. (about 2 minutes rest)
ran another 1000m then had to stop again (cause of my stupid back) about 1:30 rest
ran another 800m (for a grand total of 3k) had to stop because of the back, and shin splinting.

I'm done with long Distance Treadmill running...I wish I could be done with Treadmill running in general, but Canadian weather doesn't permit.

Thinking about taking a week off, just to heal up some of my joints, and the back. Hopefully I won't have to, but I feel like s*** right now.

3k in 15:34 minutes of running
approx 20 minutes total

for future reference.

As rx'd: 21:41. Treadmill @ .5% incline.
Has to be my best by far. 7:03 whole time and then sprinted last .5 (well, for me).

Anthony #107
I feel ya, bro. I've had a few days like that, too, particularly with back spasms and pain trying to run. You fought the good fight, my man, relax for a few or just avoid the stuff that hurts (great advice - I should be a dr., n'est-ce pas?) Take care of it first - we're not going anywhere.

m/28yo/195#/6'2"

5k- 24:15

15 seconds slower than last time

f&*%$ing fifty is more like it. could barely get out of bed this morning.

basketball tonight... passing on the 5K

maybe tomorrow

5K

19:34

23 min, treadmill with incline on 1.0

then a 2 hour indoor climbing session

Executed yesterday's 070121 WoD today @ ~ 38:00minutes.
-Additional 4 sets of HSPUs.
-Additional 4 sets of DB pull-overs.

Sub. 5K row 17:57.7

5K - 24:57 Went too slow....

21:51

28/M/185
CFWUx3

Couldn't get outside to run, so I hit the stationary bike. After 20 wretchedly boring minutes, I hopped off and banged out 100 Burpees in around 9:00.

On treadmill, 1.0 incline

26:10

XFIT-DAY + 5
Getting under 18:00 FOR A 5K is usually not too heavy of a challenge for me. Today, I ran a 19:15. All thanks to yesterday's 50's!!! Crossfit.... I HEART YOU!

Coach Glassman, Berg, Nicole, Annie, Eva you have all been great Influence over the last 9 months since I began to implement Crossfit WOD's into my workout regime... it was a pleasure spending the weekend with you in OC. Thanks for the insight, motivation and experience... Can't wait to see you all again.

Coach Glassman, Berg, Nicole, Annie, Eva you have all been great Influence over the last 9 months since I began to implement Crossfit WOD's into my workout regime... it was a pleasure spending the weekend with you in OC. Thanks for the insight, motivation and experience... Can't wait to see you all again.

28 y/o 170 lb 5’10” approx 11% bf
Warm up: 3 rounds of 10 squats, Samson stretch.

Run 5 K
Time: 27:57
Compared to 061115 27:13

30 minutes run, didn't know the distant, so ran for time instead. Felt great, nice to be able to run in shorts and a t-shirt - on holidays in HB,California.

28 M 193#

Fourth week on cf, missed filthy 50 so did that instead of 5k

48:30

Knees to Elbows and Burpees took forever

Any tips on deadlifts. I can squat with good form 275 and back in high school I could dl 415, but since getting back into it I cant do much more than 225 without jacking my lower back. I concentrate on form but my back says !#@$ no.

I was vegan for a few months recently and then reverted to being mostly vegetarian (not because of health, but because there are too few vegan options to go out with friends). While going vegan, I also started doing CrossFit, and I managed to lose about 5 lbs of fat and replace it with 2-3 lbs of muscle over the course of 3 months. I'm not saying I can draw long term conclusions from this, but I will say that I felt plenty strong without any animal products in my diet, and I managed to add some muscle too. I think a meatless diet can work if you are willing to put in the appropriate effort and planning.

20 min "Parkour style" run along Huntington Beach...fun in the sun!
previous 5K best back home in Calgary - 18:30

Sub 5000m Row
Adc Drag 4
20.07.3 21

Alena Drag 4
24.34.2 23

Sub 5 miles w/20 lbs gear, boots, gask mask.

about 35 mins.

lower back hurts from yesterday

5K PR: 17:49 (Last year)

Back to the veggie, vegetarian, meat eating discussion: We had a guy who is a Pharmocognicist (he has spent his life learning about everything that we put in our mouths) to come and speak to a group about nutrition. He talked about the China study. I don't know much about it other than what this guy said. What he told us was that those who ate 10% or less of animal products had a teeny tiny chance of getting cancer in their lifetime, while those who ate 12% or more animal products had an incredibly huge chance of getting cancer later in life. This does not mean that meat is off limits. The guy's take on it was that meat is good if eaten in smaller amounts (there are some nutrients that can only be found in meat; but you don't need lots of it). At the same time, he said the majority of what you eat should be plant based and nutrient dense, especially veggies and whole grains.

His example was that the calcuim in cow's milk is limited and rendered unusable after pasteurization (heat changes it to calcium carbonate, which causes bone spurs?), while the same wight in spinach has truck-loads more calcium that is easily absorbed. The US is #1 in milk consumption and #1 in osteoperosis. Hmmm....

5K
Time 36:00

Went slow due to hills, traffic and icy sidewalks.

Hopefully this will be the motivational kick in the butt for me. Need to do more WOD and stop sitting on the couch like a POS.

Team Lakeland
2.8 miles around the lake, 25:17

27:09
My times are much slower since I quit running everyday. I hope I improve in time. I would like to have a sub 20min 5k.

BW 58kg

treadmill lvl 2 incline
33:12

5k=22:28
finished with some push ups, squats, stretches etc.
~Erin
Ooooooh- lots to say on this topic vegetarian vs. meat. A vegetarian might be able to get enough protein in their diet, the problem is most make up their cals in grain and/ or dairy depending on their level of what they choose to eat. Hense, they become "grainetarians" and "cheesetarians". Plus missing out on iron, AA, etc.

The meat discussion? I stick to organic. And yes I eat red meat too. Our ancestors were strong, lean, musclular...and they went out and killed a mamouth to eat. They ate lots of veggies, some raw nuts and seeds, some fruit. That's it. They did not have domesticated animals- no dairy and they ate no grains.

Milk? No other mammal is out drinking another mammals milk. When you drink milk, it is acid producing. Your body needs a buffer to create a more alkalized enviroment. A buffer it uses? Calcium. From where? Your bones. And that is why the US is sucking down all this milk and spending $38,000 PER DAY on osteoporotic FRACTURES alone.

I follow the Innate Diet. The Innate Diet is eating according to our genes. When you do that, your body is driven towards homeostasis. I highly recommend "The Innate Diet & Naturarl Hygiene" book by James Chestnut, B.Ed., MSc, DC. It is evidence based and full of research articles.

Run 5k
27.05 (better than last run, by a little)

Did 5k row on C2. 21:15, 2:07.7 split time. Am trying to get under 20 minutes (would be a MAJOR benchmark for me) so I am going to sub the row for run going forward.

Tariq

23.17 Treadmill

22.59 row. I'm looking to do a grappling tornament sometime soon, and I've read that rowing more closely relates to sub grappling than running. Goal of the year: get a sub 19:30 5 K row by the end of the year.

M/28/230#
TM 1% incline, 7.5 mph (last 1:43 @ 8.0 mph)
5K 24:43

28:25

Any clarification?

today I've got for time, 3 rounds in reps of 21, 15, 9 of: 65lb thrusters and pull-ups switching grib between over and underhand. My interpretation is as such...if so ouch!

Round 1 Round 2 Round 3
21 21 21
15 15 15
9 9 9

22:57
Getting better.

Aaron(comment #44)
Thanks for your input, I was afraid you'd say that ;)

5k treadmill
26:00
last mile at 7.0 mph

Row 5k
20:36

5'6", 125lbs femme
24:04
slooowww...

just started today only ran 2 miles 22 mins just came of knee surge 6 weeks ago. Is every work out this much.

Great timing. I got home from my run today and then saw this online.

I ran at a moderate pace after a killer yesterday. I threw in 5x10 kipping pullups (man, I'm glad I've learned those) at the half way point. Took me about 35min.

run 5k

38:05

this was the first time ever running this far without medical attention. lol
i attribute to the 3 months in which i have participated in the WOD.

Crossfit works!!

19:50

I also offer this as a follow on to the filthy fifty....

50lbs ruck
50 steps (staircase steps 25 up and down)
50 times
50 min or less

Also, #16 I had a vegan aunt and she had cancer.

bw-195.5

Started The Zone yesterday.

5k run-25:41(25:38 last time)

30 degrees in CT. Too many layers of clothes made for an interesting run. Stopped a few times to walk.....didn't push myself enough and I regretted it when I got home and looked at my previous best. I easily could have beaten it if I'd just kept trotting forward. Damn!

MC

Matthew: 14/130#
26::31

Finally, a run day for us wimpy running CF'rs!

2 X CFWU Full

Bill- 23:29 46 yom 178
Charlene- 23:17 42 yof 140
Jessica- 22:56 17 yof 127

Thank goodness tomorrows a rest day!

26:03 for a 5K ROW. Rowing is so much harder for me than running. I had to get off the machine and stretch out my glute/hams at the 3K mark. Ouch!

29:34

Pretty slow as yesterday took a lot out of me. Inside on treadmill, 1.0 incline.

22:26 on treadmil

Male / 48 yo / 172lbs / 5'10"

Elliptical 20 minutes
Level 7

Avg Heart Rate 145 bpm
Highest Heart Rate Attained 164 bpm

STT - M/37/185. 5K = 29min. 1st time.

22:26 done after cross country flight. Attended cert at OCFA. Great conference.

22:41 PR!

46 YOM 6'-2" 215 32:00 on treadmill at 1% incline.

25:44

over snowy covered sidewalks (felt like running on sand) 28:30

subbed row as calves still too sore from yesterday to run. (plus it's a treadmill!!!)
3k - 12:37
90 sec rest
2k - 8:36

didn't think I'd get this one in today but I had a last minute client no show so jumped at the chance.

33/194
24:50

bad ankle kinda sore from yesterday so subbed 20k row
1:28:05.6 was just gonna go 5k but felt really good so kept going.

bw: 185

subbed 5k row

21:10

21:06 1 minute better than last time. Slowly approaching my times from a decade ago. Just need to knock a minute a mile off my times.

Distance running is not on my agenda this quarter.
Kbs:
35# swings: 50/50/50/50 (~1 min rests)
35# snatches: 15/15,10/10x4 (1 min rests)

Ran 4 miles, 35 minutes
easy pace

Followed with leg workout:
10 minutes on step mill
-100 true kettlebell snatch pulls
-100 kettlebell swings
-100 kettlebell srtaight leg dead lifts
10 minutes on step mill

22:51
4 seconds faster than last time.

28:04 for 5 x .6 miles around block. hr avg 146, hr max 174.

21:44 on the hamster wheel @ 1%

2.75 good, old-fashioned American miles in 20 mns. I'm too lazy to do the conversion, but I doubt that's 5k. Alas, theres way too much snow and ice here to risk going further. Add to that my lingering virus and excessive enjoyment of yesterday's Bears victory, and well...this was the best I was going to do...

#16-Been there, done that. I was weak and sickly all the time, and I've been much stronger since I gave it up. Ironically, I currently have a virus, the first I've had all year despite the fact I work in a public high school, my wife works in a seperate public high school and our two children are two seperate daycare facilities. Thus our family is exposed to countless virus, yet I rarely get sick.

When I was a veg, I got sick over and over and over again, as many seven viruses a year, each lasting weeks on end, most resulting in bronchitis.

Finally, I have continued to workout during my current virus, something that would have been unthinkable during my veg years.

I empathize, but I'd never do it again...

21:57 sore legs held me back.

I'm a few days behind - stil have CFT and Filthy 50 (one of my other Fav's to do) - didn't do so well today - right at 30 mins.

Saw all of the postings on food - pretty excited that came up -- have the BEST chicken recipe EVER to share, and it's sooo easy to make (see below).

Also, in relation to all of the postings on meat eaters...being from TX, I can't not eat meat...but wanted to share story I read in paper yesterday that made me laugh ALL DAY long, and this is probably why some people would say "hey, don't go hunting..." I would just say this isn't why you bring it home and put it in the fridge, but that's just me....http://www.dfw.com/mld/dfw/news/nation/16513091.htm

BEST CHICKEN RECIPE (not sure how this fits into ZONE, but I think it's close)
4 Chicken Breasts
1 16 oz jar salsa (any flavor --SUPER TARGET makes a Three bean salsa that works really well)
1 small can corn
1 can black beans
1 can Ranch Style beans (jalapeno flavor -- not sure if you can get these outside of TX) - can sub other beans like Kidney
Tomato (or canned tomato)

Dump it all into a crockpot, put it on low for 6-8 hours. Serve on low carb tortilla or serve over bead of rice(You can add cheese if you like, but I usually skip it; you could probably add just about any type of bean or veggie, and it would work). The chicken will end up shredding if you cut it in the crockpot, which is good too.

It's great b/c you dump everything in the crockpot in the morning, and when you get home from work and after WOD, dinner is already done and ready to go!

Sorry, the link didn't link (my fault) - here it is... http://www.dfw.com/mld/dfw/news/nation/16513091.htm

27:10

3 miles in 23:06

225 24 years old

3 mile treadmill 29:32

20 yrs, 175 lbs, 5'11"

20:20 5k

"Pork Chops taste Good ! Bacon tastes Good!"
Vincent Vega. Pulp Fiction.
"I love animals, they are delicious."

Did the Filty with 25lb each thrusters for Wall Ball and 3 rounds of 150 single unders (5'7, 199 37) 53:14. My buddy Craig, new to the cool aid (5'10, 21, 165) in at 57:00. Pukie came for both of us but while bowed we were not beaten. Felt my animal fat searing right off me. Tough day in our muggy FL gym.

In Re: Metabolism Jacker. Get in enough of the "girls" FGB, and Filthy 50 in and your met will run wild.

#16- NO WAY IN HADES!

#40, #44
I am also a long distance runner, and I do my cardio in addition to the CrossFit WOD. I average 30 miles a week. I use weightlifting aspect to strengthen my core muscles and joints, ligaments and tendons. I always do it after the WOD (5-10 min break to recover but not completely cool down) based on the idea that if I can train after tiring out my body a bit, come race day, I'll execute even batter. This is somewhat contrary to the prescribed workout programs from runner's world and the such, but it seems to work for me. My $.02.

UGH!! 28:00 on treadmill. Sore from painting all weekend.

bw: 119

29:16
24 hours rest from the filthy 50's was not enough time.

--Run 5K

3.1 miles
37 degress F
Rain
Hilly

37:22--

55y.o. 153lb 5'10

3 miles 19:27 on treadmill. Finally broke a 6:30 mile. training up for the Mud Run in June. Usually run about 5% slower on the road.

Urghhhhh! Well I dont remember 3.1 miles being this evil for me ever. Use to be a 8-9 min mile runner = average now...lets just say I wanted to do the distance wasnt expecting much on the time yet. I did the 3.1 miles total time 42.34 that is a lousy 14.11 a mile = onward with conditioning...

Did Filthy Fifties today. 40:36 had to keep pukie away by subbing pushups for burpees. So my time would have probably been atleast 5 minutes more. Thought I might have an anuerism though.

28:38

Thank you 184 re: metabolism jacker input

20:14 run on treadmill at 1.5 grade
18:45 best so far (outside)

M/26/180
CFWUx3
5k run - 24.09 (took it easy after the "50")

38yo 155#
5K Run on Treadmill
30:30
WU with 1/2 mile walk
Started 12minMile - to 10 - to 9 - to 8 then back up.

31/185

Since I did close to 3 miles on the previous rest day, and since I missed the cft, I opted to do the cft.

Squat-294
Press-179
Dead-331

total=804 new pr!

Tororrow I will try to fit in the filthy 50.
I missed all wods this past weekend, opted to spend it with my boy, age 3 1/2. If I can't fit in the F50, then perhaps I will run 5k. It takes about half the time.

Age 51/BW 240#; Subbed 5K Row for run 23:50 previous best 25:55

Still training for an April marathon so my run today was 13.3 miles. The last 2.66 miles were done in 19:48 (which probably would turn out to be a 5K in about 22 minutes and change).

#16
There's room for all god's creatures, right next to the mashed potatos.

(from a billboard somewhere in Canada)

I was forced into a quasi vegetarian diet for a while - didn't feel strong, didn't feel healthy. I would even have dreams about eating red meat. Variety, baby, variety. My dad always said "a little bit of everything, and a lot of what you like." What I like is when it flinches a bit when the fork hits it.

haven't done a 5k since Oct.?

ouch....treadmill 30:01.....next time!!!

if a 5k is 3.1, then i did it in 29:10

i'll take that, the goal by april 30th was under 30:00

Okay...so definately need to improve on this...half doubled my time from when I ran in the academy. On the treadmill 43:18 at flat incline. Did a shoulder workout first and was experiance knee pain throughout the run / walk. A good starting point anyhow as gains will come quickly.

Should have previewed first...should have read 'have doubled my time...'

Wasn't able to do a WOD until today, so I did the Crossfit Total. Didn't do so well last time, if memory serves...this time:

Weigh around 160
BS - 155 (could have done more in hindsight)
SP - 75 (could get that 95, no plates to bridge the gap between 75 and 95 #s)
DL - 270

Total - 500

Whoops, that's 265 on the DL - so 495 total

DNF- 2.68 miles in 19 minutes 51 seconds

Bad day...forget it and move on!

42:20
All you slow runners can feel good about yourselves now :-)
I have excuses, but I'll just save them for now...

28:30
Not much in the tank after yesterday.

BW = 165 lbs

Subbed 5K row 24:15. Dammit, a sub-20 min seems impossible! one of the CF NY resolutions...

Charity-26:16 on treamill

CFU then ran 30 minutes hard.

treadmill 27:12 0% incline
5,000 ft above sea level

28:30

for Vance, Glenn, and PJ

First longish run on the rehabbed ankle. Nice run on the light powder we recieved last night (1 inch)

Treadmill 5km (3.1 miles)
1% incline @ 10mph
Time: 18:36

28:47

Treadmill Endurance Workout
10 min W/U 5.5mph pace
4 rounds of 3 min at 8mph then 3 min at W/U pace
10 min cool down at W/U pace

1% incline throughout
total 7.5k in 40min

5k as Rx'd
Treadmill @ 1% incline
23:50

w/u: slow jog ~1/4 mile (not enough)
WOD: 5K--> 23:19 on roads, 24 seconds faster than last time, felt much stronger @ finish than last (still 8 seconds slower than last treadmill effort though)

5K 26:39 not bad for getting back into it.

27yo 200lbs

still on the road to cali

Last WOD for a few weeks - flying to Peru today!!!

Ran 23:50 this morning - 1:40 faster than last time!

Age 28
BW 170

#208 Joy Beth-
You aren't the slowest of the pack, there's me pulling up the rear.

Walk/ run 5K
Time- 50 min.

My lower back is destroyed from the Burpees the other day. Excuses, excuses, I know.

Kate

Male 31 175lbs First Crossfit workout kept it nice and steady

5k on treadmill
42.39

41yo male
22:35- Treadmill

bw=203
5k=26:10

BEN

29/172

3 MILES: 22:16

3.1 mi in 25:25

3 miles 24:40

5k ROW 20:13 PR

BW - 201
CFWU
5k - 23:54

5k row 21:32
Trying to help our
CrossFit C2 rowing team's Jan. Contest

M/30/191/72
WU: 20 Pushups

Rowed 5k
Went for 19:30, and barely got it.
I was worried I wouldn't make it, had to make up 7 seconds in the last 500. My last 5 pulls saved me! Drag at 4, C2 time 19:30.0.

5K run 24:32, off my pace from 12/24 of 24:08...though I'm not completely sure I started the run at the right place last time! I had this urge to start further along today, then remembered the correct line, and felt unsure about the last time...guess the only way to figure it out is to beat the time next outing!

5k on treadmill 26:15
range from 6.0 to 8.2

27:08 - better than I expected after yesterdays WOD

previous: 24:37
previous: 25:51
previous: 24:47
previous: 25:13

29:51

5K on treadmill 19:30

23:08 on the treadmill (13.0 kph pace). Target is 22:30.

Age - 31
Ht - 68"
Wt - 220 (22%)

CFWU(12) x3 - 13:50
Rest - 6:43

WOD - as RX'd, run 5k

Time - 31:47

Very ugly time compared to my best of 23 minutes 4 years ago. That extra 30 pounds really can hold you back.

24:29= pr by 3 seconds!!!

37 BW 190
UGH.
25:52

3.75 mile trail run in 34:24

32:43 Sad.

Felt preety good but it was cold outside...
180/34 23:25

Sub'd 5k row 22:28

One day late.
Treadmill at 1% and 10 minute miles. Forgive me as I have not run 3 miles in about 5 years.

As for the vegan thing -

No one ever does these studies with game and/or 100% grass fed animals.

This is not because these things are unattainable, but because doing experiments with these meats would not give the data the experimenters are trying to achieve. I have yet to hear an argument for vegetarianism that is not actually an argument against factory farms.

21:48 Indoor track.

Rowed 5K 20:57 PR

49/195

5K on concept 2 rower.
22:51

19:38 (-1:29!)
Ran in Moose Jaw with a slight tailwind. Awesome improvement.

33 / 228#

22:30

2 Rounds of Crossfit Warm up followed by

30:25 5k Run

M/30/200

5k run - Time 26:02

Run 5 K, Subbed row 6.25K (5/4 ratio)

Time: 26:05, 3 seconds faster than last time.

23:20. Very sore from filthy fifty yesterday. Did this a couple weeks ago in 20:40.

23:57

New PR

Really have no idea, stopwatch glitched on me...3 times. ~25 minutes
Damn it's cold out there!

3 mile on the treadmill:

20:36

22 years old. 6' 3". 210 lbs.

26:07

12.5 laps around 400m track

26min for 3 miles
freezing and some snow and ice

Subbed cable cross workout with a friend, will hit the 5k later this week, need to run.

5K = 20:46

Previous = 21:20

32 y/o
6'ft, 190lbs
5k=20:50 on treadmill with some 1.0 incline.

143lbs/30yoa

5K

23:43

on treadmill, no incline

Brandon - 21:16 at FWC - 72 laps on track

bw 165#

21min 34sec

first run in weeks

29:12:87 (30:07 last time)

29:44

M/37/174

Did this Tuesday, 1/23.

.25 mi w/u, 3.1 mi in 22:32, .5 mi c/d,
All on treadmill, 1% incline; 5K at approx. 8.5 mph with sprint (up to 10 mph) in last quarter mile.

Finished off with 2 sets of 10 L-pullups and 40 diamond pushups. Still getting over a bad cold, but felt strong.

28:54 (PR) Prev. PR 33:00. first time under 30:00 EVER.

m/ 29 yoa/ 255 lbs.

5k= 25:38. Personal Best by :01.

24:00
Hit my goal on the nose!

Age 34
BW 147#

21:21

Rowed 5K on Tuesday = 20:52

Ran on treadmill - doesn't count.

58 5'9" 185
a few pu's & ring dips to loosen up
subbed 5k row @ #4 (hated sub but scoped knee tender)
22:49

Holy catfish, I just keep getting worse at the 5K!!!!! I posted a time of 22:37 on the FRICKIN' TREADMILL!! My only excuse is that it's 7pm and I did Diane at 5:30pm. Oh yeah, I'm about 2 days late for this one.

22/6'0"/165#

23:46

Joey:
5K-27:?? on treadmill

Paul:
2.5m-27:?? indoor track and treadmill

Andrea:
5K-45:?? on eliptical

At Abby track. CFWU, 1 lap for WU then;
Run 5 K - for time 23:42. First 1 ½ mile was 11:06

This one hurt - I haven't been running as much with CrossFit. Usual 1 1/2 mile time is 9:30. I expected to be faster. Conversely my kick at the end felt stronger!

"Specificity" of training is critical. To run ya gotta run, to cycle ya gotta cycle. But I'd say for police, fire, military ya gotta do CrossFit...

Thanks,

30:25

25:46

25:19

23:39 laclede to big bend route- time from office to office walked through the gym and stopped to tie shoe- pretty happy with the time.

32 mins

29:42

fairly hilly route big hill at the end almost got me to quit.

I am happy with time have not really run in years and years so I will take it as a start.

1/25/07

29:42

fairly hilly route big hill at the end almost got me to quit.

I am happy with time have not really run in years and years so I will take it as a start.

5k run 27:49
1 min slower than last time
gotta be the filthy 50 yesterday
(and regrettin the 4 slices of pizza for lunch)

27:00 - 3M. have not run that far in 10 months...like 3M is far! last 3M run took 32:00

make up, after elizabeth
17:57

I wish, 27:57.

5k row 19:27

ran 1 mile on Monday, 2 on Tuesday, then 4 Friday in 43:42.

30:41

Run 5 K

5K row
21:22 About 45 seconds off my best. Haven't rowed much lately. First 5K in about three months.

39, 72/220
normal 2mile time on flat surface 12:00-12:20
current 5k loop is hilly- 25:38, 30secs from last

Hip hurts, I think I pulled something doing cleans. Ran 1 mile before giving up.

1/28

ran to town and back
20:25

Thanks!

30:39

CFWU

3 miles on treadmill, various speeds between 9 and 11 mph, 18:28. Probably not gonna be able to walk tomorrow.....

26:21 5 k

Had to skip this one due to the extreme temperatures outside. :(

POSE drills (pose, cos, pony, hop)

Run 5 K

Total time = 25:12 (165 spm)

0:09 slower than last time, but much better form this time. Still need to work on getting my spm up to 180.

24:19; late post but I owed the time.

22'14" on treadmill (forgot to incline, so I can't really count it) Started at 7'30" pace and gradually increased to sub 7 for the finish at 3.13 miles