January 22, 2007

Monday 070122

Run 5 K

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Compare to 061224.


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CrossFit Certification Seminar, January 2007, Orange County Fire Authority

The AOFP CrossFit Austere Program, by Greg Glassman, Wade Rutland, JT Williams - CrossFit Journal

Posted by lauren at January 22, 2007 4:01 PM

Oh no! 5K.

Comment #1 - Posted by: Alfie at January 21, 2007 6:45 PM

great link!

Comment #2 - Posted by: mfbunch at January 21, 2007 6:54 PM

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.

CrossFit OC

Comment #3 - Posted by: Steve Rakow at January 21, 2007 6:55 PM

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

Comment #4 - Posted by: Denise at January 21, 2007 7:05 PM

Doing this one at work!!

Comment #5 - Posted by: Travis L @ Home at January 21, 2007 7:05 PM

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 :)

Comment #6 - Posted by: Sam In Aus at January 21, 2007 7:10 PM

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

Comment #7 - Posted by: T at January 21, 2007 7:15 PM

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

Comment #8 - Posted by: gaucoin at January 21, 2007 7:40 PM

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!

Comment #9 - Posted by: MarkFu at January 21, 2007 7:59 PM

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

Comment #10 - Posted by: Jaison at January 21, 2007 8:34 PM

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!

Comment #11 - Posted by: Becca at January 21, 2007 9:08 PM

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!

Comment #12 - Posted by: Team Hybrid at January 21, 2007 9:43 PM

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.

Comment #13 - Posted by: John Tuitele at January 21, 2007 9:44 PM

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....!

Comment #14 - Posted by: Lisa Lugo at January 21, 2007 9:48 PM

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

Comment #15 - Posted by: colin at January 21, 2007 10:41 PM

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?

Comment #16 - Posted by: uke at January 22, 2007 3:09 AM


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.

Hope this is of some help to you


Comment #17 - Posted by: neilfit at January 22, 2007 3:14 AM

39 yo male, 172 lbs, 5' 5"

5k time: 25:32

Pace 8:13/mile

Hilly and windy. But a nice change of pace.

Comment #18 - Posted by: Bayendor at January 22, 2007 3:33 AM

29:42 (no previous times to compare)

Comment #19 - Posted by: Scott at January 22, 2007 3:34 AM

#16 absolutely not.

Comment #20 - Posted by: rpo at January 22, 2007 3:50 AM

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

Comment #21 - Posted by: Robert@Combat Outpost at January 22, 2007 4:06 AM

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

#16 No steak no deal.

Comment #22 - Posted by: PJB at January 22, 2007 4:10 AM

23:33 - 5K row.

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

Comment #23 - Posted by: Kelly Moore at January 22, 2007 4:10 AM

24:40 Feeling Strong

Comment #24 - Posted by: Moccasin Guy at January 22, 2007 4:29 AM

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?"

Comment #25 - Posted by: Kegger at January 22, 2007 4:31 AM


"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."

Comment #26 - Posted by: Hari at January 22, 2007 5:05 AM

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)

Comment #27 - Posted by: Mary Ann at January 22, 2007 5:07 AM

Snowed last night so...

20 minutes of jumping rope and some ab stuff.

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

Comment #28 - Posted by: DW at January 22, 2007 5:22 AM


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!

Comment #29 - Posted by: vcraig 43y/o-6ft-185, at January 22, 2007 5:30 AM

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.

Comment #30 - Posted by: Woody at January 22, 2007 5:59 AM


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.

Get some, Go again!

Comment #31 - Posted by: DJ at January 22, 2007 6:04 AM

Hey DJ, where in Florida are you at?

Comment #32 - Posted by: Neil at January 22, 2007 6:11 AM



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.

Comment #33 - Posted by: CCTJOEY at January 22, 2007 6:15 AM

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

Comment #34 - Posted by: wilson at January 22, 2007 6:18 AM

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

Comment #35 - Posted by: Mike G at January 22, 2007 6:26 AM


Comment #36 - Posted by: Frank Heinrich at January 22, 2007 6:43 AM

Ice and Snow/27F
as Rx'd 23:40

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

Comment #37 - Posted by: Matt M at January 22, 2007 6:44 AM

5k row


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

Comment #38 - Posted by: James D at January 22, 2007 6:50 AM

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.

Comment #39 - Posted by: mfbunch at January 22, 2007 6:51 AM

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.

Comment #40 - Posted by: Jamie at January 22, 2007 6:57 AM


Comment #41 - Posted by: marr1 at January 22, 2007 6:59 AM


Comment #42 - Posted by: jpf at January 22, 2007 7:14 AM

5 K

(8.0 @ 1%)


Comment #43 - Posted by: Huff at January 22, 2007 7:16 AM


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.

Comment #44 - Posted by: Aaron at January 22, 2007 7:17 AM


26:26 (approx. 5k)

Comment #45 - Posted by: FangsOutDon at January 22, 2007 7:22 AM

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.

Comment #46 - Posted by: Aaron at January 22, 2007 7:23 AM


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!

Comment #47 - Posted by: Rob Miller at January 22, 2007 7:35 AM


Comment #48 - Posted by: BobM at January 22, 2007 7:36 AM

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

Comment #49 - Posted by: James N at January 22, 2007 7:52 AM

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

Comment #50 - Posted by: James N at January 22, 2007 7:54 AM

Age: 41
BW: 166


5k as Rx'd: 23:10

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

Comment #51 - Posted by: OCMike at January 22, 2007 7:57 AM

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.

Comment #52 - Posted by: steve hb at January 22, 2007 8:00 AM

a painful cfwu x 3

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

Comment #53 - Posted by: Brett_nyc at January 22, 2007 8:14 AM

Hey Kegger #25, that cracked me up.

Comment #54 - Posted by: Brett_nyc at January 22, 2007 8:17 AM

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

Comment #55 - Posted by: CM at January 22, 2007 8:23 AM


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

Not possible to run here.

QA4, Afghanistan

Comment #56 - Posted by: willski52 at January 22, 2007 8:33 AM

last time

At home


this time

At Town Lake


Comment #57 - Posted by: EMelton at January 22, 2007 8:55 AM

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

Comment #58 - Posted by: Will L at January 22, 2007 8:55 AM

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,


Comment #59 - Posted by: Billy at January 22, 2007 8:57 AM

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


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

Comment #60 - Posted by: Leanne at January 22, 2007 9:00 AM

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

Comment #61 - Posted by: silence at January 22, 2007 9:00 AM

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

Comment #62 - Posted by: Gamb at January 22, 2007 9:23 AM

41 yom 173 lbs 6'1"
treadmill 20.26

Comment #63 - Posted by: Rob Corson at January 22, 2007 9:24 AM

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...

Comment #64 - Posted by: famaral at January 22, 2007 9:32 AM


Comment #65 - Posted by: nsb at January 22, 2007 9:41 AM

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.

Comment #66 - Posted by: Ray Rosales at January 22, 2007 9:42 AM

23 minutes

Comment #67 - Posted by: bcf at January 22, 2007 9:49 AM



Comment #68 - Posted by: bret kleefuss at January 22, 2007 9:57 AM

subb'd Row-5K
22:34 PR

Comment #69 - Posted by: Sue Ady at January 22, 2007 9:58 AM

27 M/168/6wk crossfitter


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

Comment #70 - Posted by: Travis at January 22, 2007 10:00 AM

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 ...

Comment #71 - Posted by: apolloswabbie at January 22, 2007 10:03 AM

Standard Monday off for me. CFT tomorrow.

Comment #72 - Posted by: bingo at January 22, 2007 10:10 AM

35yo male 215#

Treadmill 1% grade
3.1 miles
TIME 21:32

Comment #73 - Posted by: Dr Swing at January 22, 2007 10:11 AM

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

#16 No

Comment #74 - Posted by: Valerie Schirmer at January 22, 2007 10:12 AM

#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?


Comment #75 - Posted by: leannyB at January 22, 2007 10:19 AM

#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.

Comment #76 - Posted by: ScottH at January 22, 2007 10:25 AM

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??

Comment #77 - Posted by: famaral at January 22, 2007 10:32 AM

cfwux2-pullups-dips (sore left shoulder)

run 5k

(last time: 23:58)

Comment #78 - Posted by: John Messano at January 22, 2007 10:34 AM

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


Comment #79 - Posted by: Sascha at January 22, 2007 10:49 AM

subb'd row for run 19:43

Comment #80 - Posted by: brent colson at January 22, 2007 10:55 AM

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)

Comment #81 - Posted by: JamieBu at January 22, 2007 10:57 AM

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


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!

Comment #82 - Posted by: charlie from aus at January 22, 2007 10:59 AM

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.

Comment #83 - Posted by: Hale at January 22, 2007 11:18 AM

#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!

Comment #84 - Posted by: Valerie Schirmer at January 22, 2007 11:22 AM

Filthy Fifty rx'd 31:33

Comment #85 - Posted by: Troy Selph at January 22, 2007 11:26 AM

#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..... : )

Comment #86 - Posted by: famaral at January 22, 2007 11:28 AM

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!

Comment #87 - Posted by: Christy at January 22, 2007 11:30 AM

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!


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...

Comment #88 - Posted by: Martin at January 22, 2007 11:33 AM

Row 5k

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

Comment #89 - Posted by: ut steve at January 22, 2007 11:35 AM

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:


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/

Comment #90 - Posted by: cjones at January 22, 2007 11:37 AM


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!

Comment #91 - Posted by: Valerie Schirmer at January 22, 2007 11:39 AM

45 yo
236 #

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

Comment #92 - Posted by: Alex McClung at January 22, 2007 11:43 AM

5K row 21:28

Comment #93 - Posted by: Krista Colson at January 22, 2007 11:47 AM

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.

Comment #94 - Posted by: Aaron Jacob at January 22, 2007 11:55 AM


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

Comment #95 - Posted by: randy at January 22, 2007 12:08 PM

26:26 (pr)

Comment #96 - Posted by: domer at January 22, 2007 12:18 PM

29:31 on treadmill

Comment #97 - Posted by: davie at January 22, 2007 12:30 PM

Treadmill @ 1% 22:43

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

Comment #98 - Posted by: tjo at January 22, 2007 12:35 PM

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

Comment #99 - Posted by: DJ at January 22, 2007 12:44 PM

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

Comment #100 - Posted by: Jake Shannon at January 22, 2007 12:45 PM

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.


Comment #101 - Posted by: jknl at January 22, 2007 12:47 PM

1st post in months.

C2 Row 5k 17:55.6 PR.

Comment #102 - Posted by: N. Kline at January 22, 2007 12:51 PM

treadmill @.5% 26:10

Comment #103 - Posted by: cso at January 22, 2007 12:53 PM

5K 21:55.

Comment #104 - Posted by: Steve Rakow at January 22, 2007 12:58 PM

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



bw- 70kg

Comment #105 - Posted by: karl at January 22, 2007 1:00 PM

35.95 YO male
5'-8", 185


Comment #106 - Posted by: Brad D at January 22, 2007 1:12 PM

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.

Comment #107 - Posted by: Anthony from Ottawa at January 22, 2007 1:34 PM

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

for future reference.

Comment #108 - Posted by: Anthony from Ottawa at January 22, 2007 1:38 PM

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.

Comment #109 - Posted by: Dale Saran at January 22, 2007 1:47 PM


5k- 24:15

15 seconds slower than last time

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

Comment #110 - Posted by: JJVV at January 22, 2007 1:56 PM

basketball tonight... passing on the 5K

maybe tomorrow

Comment #111 - Posted by: RickA at January 22, 2007 2:04 PM



Comment #112 - Posted by: Dave at January 22, 2007 2:05 PM

23 min, treadmill with incline on 1.0

then a 2 hour indoor climbing session

Comment #113 - Posted by: Tamas at January 22, 2007 2:09 PM

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

Comment #114 - Posted by: Brand at January 22, 2007 2:12 PM

Sub. 5K row 17:57.7

Comment #115 - Posted by: andy @ Crossfit Charlotte at January 22, 2007 2:13 PM

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

Comment #116 - Posted by: Wally at January 22, 2007 2:14 PM


Comment #117 - Posted by: Maggie at January 22, 2007 2:19 PM


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.

Comment #118 - Posted by: edevine at January 22, 2007 2:21 PM

On treadmill, 1.0 incline


Comment #119 - Posted by: Clippa at January 22, 2007 2:26 PM

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!

Comment #120 - Posted by: WORMINGTON at January 22, 2007 2:34 PM

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.

Comment #121 - Posted by: Michael Gregory at January 22, 2007 2:44 PM

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.

Comment #122 - Posted by: Michael Gregory at January 22, 2007 2:45 PM

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

Comment #123 - Posted by: Sesoku at January 22, 2007 2:50 PM

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.

Comment #124 - Posted by: OPT Mommy at January 22, 2007 2:57 PM

28 M 193#

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


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.

Comment #125 - Posted by: Josh at January 22, 2007 3:08 PM

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.

Comment #126 - Posted by: Leo P at January 22, 2007 3:08 PM

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

Comment #127 - Posted by: OPT at January 22, 2007 3:08 PM

Sub 5000m Row
Adc Drag 4
20.07.3 21

Alena Drag 4
24.34.2 23

Comment #128 - Posted by: Adc (CrossFitSydney) at January 22, 2007 3:11 PM

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

about 35 mins.

lower back hurts from yesterday

5K PR: 17:49 (Last year)

Comment #129 - Posted by: Rick at January 22, 2007 3:18 PM

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....

Comment #130 - Posted by: leannyB at January 22, 2007 3:34 PM

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.

Comment #131 - Posted by: BJ at January 22, 2007 3:49 PM

Team Lakeland
2.8 miles around the lake, 25:17

Comment #132 - Posted by: Neil at January 22, 2007 3:50 PM

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.

Comment #133 - Posted by: R.Fielder at January 22, 2007 3:52 PM

BW 58kg

treadmill lvl 2 incline

Comment #134 - Posted by: Alicia Zhuang at January 22, 2007 3:56 PM

finished with some push ups, squats, stretches etc.
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.

Comment #135 - Posted by: in8girl at January 22, 2007 3:58 PM

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

Comment #136 - Posted by: kyle a at January 22, 2007 4:06 PM

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.


Comment #137 - Posted by: TK at January 22, 2007 4:08 PM

23.17 Treadmill

Comment #138 - Posted by: dyagg at January 22, 2007 4:17 PM

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.

Comment #139 - Posted by: Team Hybrid at January 22, 2007 4:18 PM

TM 1% incline, 7.5 mph (last 1:43 @ 8.0 mph)
5K 24:43

Comment #140 - Posted by: James W at January 22, 2007 4:23 PM


Comment #141 - Posted by: phillip bwt 178 at January 22, 2007 4:23 PM

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

Comment #142 - Posted by: Case at January 22, 2007 4:28 PM

Getting better.

Comment #143 - Posted by: chris l at January 22, 2007 4:31 PM

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

Comment #144 - Posted by: James W at January 22, 2007 4:32 PM

5k treadmill
last mile at 7.0 mph

Comment #145 - Posted by: Jenn M at January 22, 2007 4:32 PM

Row 5k

Comment #146 - Posted by: Theresa & Markt at January 22, 2007 4:36 PM

5'6", 125lbs femme

Comment #147 - Posted by: Spider Chick at January 22, 2007 4:38 PM

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

Comment #148 - Posted by: matt at January 22, 2007 4:38 PM

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.

Comment #149 - Posted by: Adam (CrossFit Victoria) at January 22, 2007 4:48 PM

run 5k


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!!

Comment #150 - Posted by: matt t. at January 22, 2007 4:57 PM


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

Comment #151 - Posted by: tom at January 22, 2007 5:03 PM

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

Comment #152 - Posted by: tom at January 22, 2007 5:04 PM


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!


Comment #153 - Posted by: MCORRY at January 22, 2007 5:05 PM

Matthew: 14/130#

Comment #154 - Posted by: Frank Heinrich at January 22, 2007 5:07 PM

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!

Comment #155 - Posted by: Bill Cattley at January 22, 2007 5:10 PM

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!

Comment #156 - Posted by: Norma at January 22, 2007 5:11 PM


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

Comment #157 - Posted by: Holbie at January 22, 2007 5:13 PM

22:26 on treadmil

Comment #158 - Posted by: RickA at January 22, 2007 5:20 PM

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

Elliptical 20 minutes
Level 7

Avg Heart Rate 145 bpm
Highest Heart Rate Attained 164 bpm

Comment #159 - Posted by: Louis Herrera Jr at January 22, 2007 5:24 PM

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

Comment #160 - Posted by: stacy turner at January 22, 2007 5:28 PM

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

Comment #161 - Posted by: crossfan at January 22, 2007 5:29 PM

22:41 PR!

Comment #162 - Posted by: Travis_r at January 22, 2007 5:30 PM

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

Comment #163 - Posted by: Jack S. at January 22, 2007 5:33 PM


Comment #164 - Posted by: Ray Rosales at January 22, 2007 5:34 PM

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

Comment #165 - Posted by: dbones at January 22, 2007 5:35 PM

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.

Comment #166 - Posted by: Trevor S at January 22, 2007 5:40 PM


Comment #167 - Posted by: Clay C at January 22, 2007 5:40 PM

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.

Comment #168 - Posted by: a noble at January 22, 2007 5:44 PM

bw: 185

subbed 5k row


Comment #169 - Posted by: Rick510 at January 22, 2007 5:44 PM

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.

Comment #170 - Posted by: Jim D. at January 22, 2007 5:45 PM

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

Comment #171 - Posted by: Lynne Pitts at January 22, 2007 5:53 PM

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

Comment #172 - Posted by: kettlebellal at January 22, 2007 5:54 PM

4 seconds faster than last time.

Comment #173 - Posted by: Mark Brinton at January 22, 2007 5:55 PM

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

Comment #174 - Posted by: kevin o at January 22, 2007 5:57 PM

21:44 on the hamster wheel @ 1%

Comment #175 - Posted by: CodyC at January 22, 2007 5:59 PM

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...

Comment #176 - Posted by: fred at January 22, 2007 6:08 PM

21:57 sore legs held me back.

Comment #177 - Posted by: JP at January 22, 2007 6:10 PM

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!

Comment #178 - Posted by: amie at January 22, 2007 6:15 PM

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

Comment #179 - Posted by: amie at January 22, 2007 6:17 PM


Comment #180 - Posted by: Jeff R at January 22, 2007 6:20 PM

3 miles in 23:06

Comment #181 - Posted by: JohnN at January 22, 2007 6:33 PM

225 24 years old

3 mile treadmill 29:32

Comment #182 - Posted by: Mike44 at January 22, 2007 6:39 PM

20 yrs, 175 lbs, 5'11"

20:20 5k

Comment #183 - Posted by: WillW at January 22, 2007 6:41 PM

"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.

Comment #184 - Posted by: AkronPowderhorn at January 22, 2007 6:42 PM


#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.

Comment #185 - Posted by: matt-g at January 22, 2007 6:50 PM

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

bw: 119

Comment #186 - Posted by: Ann Marie at January 22, 2007 7:06 PM

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

Comment #187 - Posted by: Brawny at January 22, 2007 7:15 PM

--Run 5K

3.1 miles
37 degress F


Comment #188 - Posted by: AG at January 22, 2007 7:21 PM

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.

Comment #189 - Posted by: Ken_Davis at January 22, 2007 7:25 PM

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...

Comment #190 - Posted by: famaral at January 22, 2007 7:30 PM

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.

Comment #191 - Posted by: Jay M at January 22, 2007 7:33 PM


Comment #192 - Posted by: dave at January 22, 2007 7:40 PM

Thank you 184 re: metabolism jacker input

Comment #193 - Posted by: famaral at January 22, 2007 7:47 PM

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

Comment #194 - Posted by: AFT at January 22, 2007 7:58 PM

5k run - 24.09 (took it easy after the "50")

Comment #195 - Posted by: Tom N. at January 22, 2007 8:00 PM

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

Comment #196 - Posted by: Scott at January 22, 2007 8:04 PM


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


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.

Comment #197 - Posted by: Jross at January 22, 2007 8:13 PM

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

Comment #198 - Posted by: stan k at January 22, 2007 8:22 PM

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).

Comment #199 - Posted by: GB at January 22, 2007 8:50 PM

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.

Comment #200 - Posted by: Duff at January 22, 2007 8:56 PM

haven't done a 5k since Oct.?

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

Comment #201 - Posted by: Tuber at January 22, 2007 9:33 PM

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

Comment #202 - Posted by: Tuber at January 22, 2007 9:37 PM

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.

Comment #203 - Posted by: David P at January 22, 2007 10:13 PM

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

Comment #204 - Posted by: David P at January 22, 2007 10:14 PM

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

Comment #205 - Posted by: tedw at January 22, 2007 10:46 PM

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

Comment #206 - Posted by: tedw at January 22, 2007 10:48 PM

DNF- 2.68 miles in 19 minutes 51 seconds

Bad day...forget it and move on!

Comment #207 - Posted by: Brian V at January 22, 2007 10:48 PM

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

Comment #208 - Posted by: Firefighter Joy Beth M. at January 22, 2007 11:03 PM

Not much in the tank after yesterday.

Comment #209 - Posted by: David at January 22, 2007 11:17 PM

BW = 165 lbs

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

Comment #210 - Posted by: Ell at January 22, 2007 11:50 PM

Charity-26:16 on treamill

Comment #211 - Posted by: Jeff and Charity at January 23, 2007 1:11 AM

CFU then ran 30 minutes hard.

Comment #212 - Posted by: JW at January 23, 2007 1:17 AM

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

Comment #213 - Posted by: dan325 at January 23, 2007 2:45 AM


for Vance, Glenn, and PJ

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

Comment #214 - Posted by: PJ NH at January 23, 2007 4:12 AM

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

Comment #215 - Posted by: HarryHogg at January 23, 2007 4:18 AM


Comment #216 - Posted by: Tom O at January 23, 2007 4:41 AM

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

Comment #217 - Posted by: Dylan at January 23, 2007 4:43 AM

5k as Rx'd
Treadmill @ 1% incline

Comment #218 - Posted by: B-Mac at January 23, 2007 4:45 AM

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)

Comment #219 - Posted by: mfbunch at January 23, 2007 5:15 AM

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

Comment #220 - Posted by: JMPT at January 23, 2007 5:20 AM

27yo 200lbs

still on the road to cali

Comment #221 - Posted by: Greg at January 23, 2007 6:14 AM

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

Comment #222 - Posted by: Mike Mc at January 23, 2007 7:03 AM

#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.


Comment #223 - Posted by: jknl at January 23, 2007 8:12 AM

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

5k on treadmill

Comment #224 - Posted by: Laytart at January 23, 2007 9:48 AM

41yo male
22:35- Treadmill

Comment #225 - Posted by: Scott at January 23, 2007 9:56 AM


Comment #226 - Posted by: *****TROOPER***** at January 23, 2007 9:59 AM



3 MILES: 22:16

Comment #227 - Posted by: Ben B. at January 23, 2007 10:49 AM

3.1 mi in 25:25

Comment #228 - Posted by: Newlin at January 23, 2007 11:00 AM

3 miles 24:40

Comment #229 - Posted by: todd at January 23, 2007 11:03 AM

5k ROW 20:13 PR

Comment #230 - Posted by: dan colson at January 23, 2007 11:34 AM

BW - 201
5k - 23:54

Comment #231 - Posted by: Tom J at January 23, 2007 11:36 AM

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

Comment #232 - Posted by: JDale at January 23, 2007 11:52 AM

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.

Comment #233 - Posted by: davej at January 23, 2007 11:59 AM

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!

Comment #234 - Posted by: Sarah at January 23, 2007 12:26 PM

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

Comment #235 - Posted by: brian t at January 23, 2007 12:34 PM

27:08 - better than I expected after yesterdays WOD

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

Comment #236 - Posted by: ChadC at January 23, 2007 12:53 PM


Comment #237 - Posted by: Travis Starks at January 23, 2007 12:53 PM

5K on treadmill 19:30

Comment #238 - Posted by: M Boyd at January 23, 2007 1:07 PM

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

Comment #239 - Posted by: Tommy A. at January 23, 2007 1:52 PM

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.

Comment #240 - Posted by: Nuke-Marine at January 23, 2007 2:00 PM

24:29= pr by 3 seconds!!!

Comment #241 - Posted by: Jeff Chalfant at January 23, 2007 2:39 PM

37 BW 190

Comment #242 - Posted by: DaGunk at January 23, 2007 2:53 PM

3.75 mile trail run in 34:24

Comment #243 - Posted by: Steve N. at January 23, 2007 3:20 PM

32:43 Sad.

Comment #244 - Posted by: Pierce at January 23, 2007 4:46 PM

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

Comment #245 - Posted by: lawman698 at January 23, 2007 5:14 PM

Sub'd 5k row 22:28

Comment #246 - Posted by: dweed at January 23, 2007 5:48 PM

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.

Comment #247 - Posted by: Rob at January 23, 2007 5:53 PM

21:48 Indoor track.

Comment #248 - Posted by: Kyle D. at January 23, 2007 5:59 PM

Rowed 5K 20:57 PR

Comment #249 - Posted by: Jeff and Charity at January 23, 2007 6:01 PM


5K on concept 2 rower.

Comment #250 - Posted by: Ben S at January 23, 2007 6:02 PM

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

Comment #251 - Posted by: hoddy2000 at January 23, 2007 6:51 PM

33 / 228#


Comment #252 - Posted by: vggolfpro at January 23, 2007 7:04 PM

2 Rounds of Crossfit Warm up followed by

30:25 5k Run

Comment #253 - Posted by: DaveC at January 23, 2007 7:23 PM


5k run - Time 26:02

Comment #254 - Posted by: CJOH at January 23, 2007 7:24 PM

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

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

Comment #255 - Posted by: blades at January 23, 2007 7:55 PM

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

Comment #256 - Posted by: FireSmac at January 23, 2007 8:09 PM


New PR

Comment #257 - Posted by: Brett_nyc at January 23, 2007 8:10 PM

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

Comment #258 - Posted by: Y, Zhou at January 23, 2007 8:18 PM

3 mile on the treadmill:


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

Comment #259 - Posted by: Charles at January 23, 2007 8:28 PM


12.5 laps around 400m track

Comment #260 - Posted by: dcyn at January 23, 2007 9:29 PM

26min for 3 miles
freezing and some snow and ice

Comment #261 - Posted by: leannyB at January 23, 2007 10:08 PM

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

Comment #262 - Posted by: Tom M. at January 23, 2007 10:54 PM

5K = 20:46

Previous = 21:20

Comment #263 - Posted by: TMar at January 23, 2007 11:53 PM

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

Comment #264 - Posted by: redneksamurai at January 24, 2007 2:42 AM




on treadmill, no incline

Comment #265 - Posted by: BrianG at January 24, 2007 6:06 AM

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

Comment #266 - Posted by: Brandon C at January 24, 2007 6:19 AM

bw 165#

21min 34sec

first run in weeks

Comment #267 - Posted by: bridges at January 24, 2007 7:00 AM

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

Comment #268 - Posted by: Mickgee at January 24, 2007 7:12 AM


Comment #269 - Posted by: StephenJ at January 24, 2007 8:07 AM


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.

Comment #270 - Posted by: Chris M at January 24, 2007 10:31 AM

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

Comment #271 - Posted by: bingo at January 24, 2007 11:49 AM

m/ 29 yoa/ 255 lbs.

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

Comment #272 - Posted by: Shootfighter at January 24, 2007 1:31 PM

Hit my goal on the nose!

Comment #273 - Posted by: Tim in VT at January 24, 2007 1:32 PM

Age 34
BW 147#


Comment #274 - Posted by: Shawn B. at January 24, 2007 2:09 PM

Rowed 5K on Tuesday = 20:52

Comment #275 - Posted by: Ted Cam at January 24, 2007 3:12 PM

Ran on treadmill - doesn't count.

Comment #276 - Posted by: df404 at January 24, 2007 3:51 PM

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

Comment #277 - Posted by: Lou_D at January 24, 2007 5:22 PM

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.

Comment #278 - Posted by: gaucoin at January 24, 2007 6:21 PM



Comment #279 - Posted by: SLO Bryan at January 24, 2007 7:16 PM

5K-27:?? on treadmill

2.5m-27:?? indoor track and treadmill

5K-45:?? on eliptical

Comment #280 - Posted by: Wichita at January 24, 2007 7:32 PM

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...


Comment #281 - Posted by: jon h at January 24, 2007 9:55 PM


Comment #282 - Posted by: Rusty at January 25, 2007 5:02 AM


Comment #283 - Posted by: Bill Stock at January 25, 2007 5:48 AM


Comment #284 - Posted by: Hari at January 25, 2007 6:54 AM

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.

Comment #285 - Posted by: Meyer at January 25, 2007 7:32 AM

32 mins

Comment #286 - Posted by: GinaC at January 25, 2007 10:31 AM


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.

Comment #287 - Posted by: pjminni at January 25, 2007 10:33 AM



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.

Comment #288 - Posted by: pjminni at January 25, 2007 10:34 AM

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)

Comment #289 - Posted by: G.Luke at January 25, 2007 6:48 PM

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

Comment #290 - Posted by: BBH at January 25, 2007 7:50 PM

make up, after elizabeth

Comment #291 - Posted by: Redding Mark S at January 26, 2007 4:49 PM

I wish, 27:57.

Comment #292 - Posted by: Redding Mark S at January 26, 2007 4:50 PM

5k row 19:27

Comment #293 - Posted by: Luca Z. at January 27, 2007 11:56 AM

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

Comment #294 - Posted by: rfs at January 27, 2007 3:33 PM


Run 5 K

Comment #295 - Posted by: Alfie at January 27, 2007 3:58 PM

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

Comment #296 - Posted by: Baron at January 27, 2007 8:47 PM

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

Comment #297 - Posted by: will huff at January 28, 2007 8:58 AM

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

Comment #298 - Posted by: NYCRaider at January 28, 2007 3:22 PM


ran to town and back


Comment #299 - Posted by: murph at January 28, 2007 8:06 PM


Comment #300 - Posted by: Tom M. at January 29, 2007 9:04 PM


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

Comment #301 - Posted by: Dave at January 31, 2007 5:51 PM

26:21 5 k

Comment #302 - Posted by: mrader at January 31, 2007 6:45 PM

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

Comment #303 - Posted by: Justins at February 1, 2007 5:05 AM

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.

Comment #304 - Posted by: Nicholas Burgett at February 4, 2007 11:38 AM

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

Comment #305 - Posted by: steve hb at February 7, 2007 7:18 AM

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

Comment #306 - Posted by: buretto 6'2" 197# 33yom at April 8, 2008 8:56 AM
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