excellent video.

the deadlift definitely is the most beautiful of the lifts...

Nice video! great seeing all the different body types.

Is it me or do several of those lifters move the bar slightly out and around the knees on the up or down stroke? I learned from previous analyses on this site that the bar should travel straight up and down, and you should get your knees out of the way (by opening the hip joint *slightly* ahead of the knee joint) on the way up, and reverse that motion on the way down.

First time post--been crossfitting since mid-December.

Great video. I have a question about deadlifting, though. I've had back problems for years, but it was feeling great doing the crossfit workouts until we did a heavy deadlift day. I didn't know how to perform the lift properly, and aggravated a slipped disk I have at L5/S1. (Wish I'd found the deadlift article in the old Crossfit journals sooner.) Anyone have any suggestions on how to happily marry my slipped disk condition with this essential exercise? Don't want to leave it out, but can't be constantly aggravating the disk problem, either.

Benton

Whoops, I meant opening the knee ahead of the hip, in order to push the knee backwards out of the way of the rising bar.

These videos are great! I've been building a nice library these past couple of days.

that is a crazy coincodence! I just happened to be running in a 10k tommorrow that my base is sponsering. Yes!

10K- Dude?
Am I seeing right? hopefully it's a typing mistake, and will magically change back to 5k by tomorrow morning before I put on my jogging shoes.

Benton #4
two things:
M2
http://www.ericcressey.com/products.html

and
Starting Strength
http://www.startingstrength.com/

You could also visit a good physical therapist to evaluate your hip/back issue. Unless you suffered severe trauma your 'slipped disk' problem is probably a symptom of an imbalance somewhere. It will likely never get better until you find and correct the imbalance.
After 20 years of various injuries including several back injuries and countless visits to chiropractors and physical therapists, i've found a great PT who's addressing the problem.
As a result, i'm stronger at 47 than ever in my life.
i'm thankful to Crossift not only for huge gains in strength and endurance but for pointing out the imbalances in the first place. Take notice those of you who cannot do OHS or hand stand push-ups and those who cannot do squats with your heals on the floor.

good luck, it's a long road but the view just keeps getting better.

good luck,
ratt

cool. except ill be doing this baby in boots and utes. enjoy

Yea...running! Love the 10k WOD's...

That is way too funny. Yesterday I felt like running so instead of the WOD I went for a run. A muddy, icy trail run. 90 min. around 10 miles. I was a muddy mess by the end. Big fun!!

About half way through, I knew tommorrow was going to be the 10k. Oh well I guess I'll do yesterday's WOD instead.

Is it OK to use opposite grips in the dead-lift? One palms-away, and one palms-in, or should both be palms-in?

just gotta say these videos are excellent!

and i want to plug for a handstand pushup one- with full range paralette stuff, as well as floor... ;)

and again- super work on the vids!

-t.

10-km crab walk alternating with bear crawl, nighttime with headlamp
3 hrs 44 minutes

#15 dude thats insane, I cant even say 10 run without wanting to cry. Get some anyway!!!!

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

I don't have a 10K, so I'll sub with a 5K in each hand.

James F...You are right on about moving the knees out of the way...not all of the deadlifts in the video are perfect but we are adjusting to some changes in technique after the Rippatoe analysis of the deadlift

just have to say the vids have been awesome. it seems like what ever the big question out there that concerns most people for the WOD gets thoroughly answered. i've only been doing crossfit since the begining of december 06 and all i have to say is AMAZING... i'm in 10 times better shape than when was training for sports... just stuck a 5' box jump tonight after climbing class. all i can say is that i wish i had found out about this earlier... keep up the great work!

#4 - Benton...

I highly second comment # 9 about seeing a Physical Therapist. But find you a GOOD physical therapist.. (I'm kind of partial to mine... but I'm also married to him ;)

Your core strength may not yet be strong enough to stabilize your back on the heavy lifting days. Or lifting with improper form most likely aggrivated an injury that's been dormant for awhile.

I suggest on the heavy days you go to he BrandX forum and get the scaled down versions of the workouts. Or just focus on your form by lifting with the bar only or a piece of PVC filled with sand until your back feels better.

Keep active while recovering, but do not over do it. Listen to your back and the rest of your body. I know CrossFit is about pushing yourself to your limits, and then going beyond. But when you have an injury it's ok to take a lesser load.

As far as learning the proper techique, if you don't have access to a strength coach locally, download all the articles and videos from CrossFit and CrossFit recommended sites that you can. Read them, study them, and learn from them. And practice your form with the lower weights until its perfect and you feel comfortable with it.

You can also video yourself and ask some experts to view it and look at your form and see of they can give you any pointers.

Hope this helps and may your recovery be quick!

I know I am a couple of days behind here but I gotta ask, can someone send me a more detailed explanation of the mainila rope idea (4 feet of 1 inch). It is late and I am tired but I cannot figure it out. Thanks.

Benton #4

If you seek a PT program, do your homework. Just like athletes, there are degrees of programs; you want the elite. I had my L5/S1 fused a few years back and eventually regained most of my strength but flexibility is ltd. I then shunned the Motrin for a chiropractor, a good one. The imbalance referenced above is what they focus on. I now go only on a need-be basis given proper alignment. The price of pain free CrossFit: priceless!

Bryan

did it night before, weigh ins Fri. morning
started at 6mph on tread, was at 31:00 at the 3.1
pushed it up to an eventual 8.0

total.....58:13 go wally!!!!!

Ryan's comment on the home page - wow, couldn't have said it better myself, for myself.

Thanks Crossfit for the vids, they are a tremendous asset for us distance learners. Aswab

M39/173#

10k time: 54:52

Notes: Blue sky day at Camp Liberty, perfect day to go for a run outside. Temp 55, wind 5 mph.

Haven't done any running since I started cross fitting in December other than last weeks 5k, and the 800m, 400m parts of the WOD.

Legs felt a little heavy. Can't remember the last time I ran a 10k. Faster than I expected.

1h 15m 43s full 10K

I thought I was going to be even worse than that, as I'm sure I walked at least half of it. Probably the first 10K I've done in about 5 years, and I was never much under 1 hour for it then anyway. I'm not looking forward to walking tomorrow though...

#4
I started crossfit about a year and a half ago. My L3-L4-L5 are fused with pins and rods. You can just imagine the surrounding disks. I started with a good max deadlift of 250# and it felt like my spine was going to pop out. Now I have worked up to around 450# as a max and no issues. It will just take time. Just woory about form and everthing else will fall into place.

CFWUX3

15 minute walk up and down stairs, around building.

18 minutes on exercise bike.

46:56 - 10k row. -3 with a -14 chill = no running outside. The indoor track by work is only 200 meters - no way I want to run around that distance a million times.....

Question. I noticed that the video did not show anyone using a hook grip. Is the overhand grip better?

BW: 170, 30 year old male, 5'7"
Treadmill 10km(6.2miles)
Time: 39:25

41 min as rx'd

33 yom, 165 lbs, 5'10"
40:36 last time @ 158 lbs

26m/197#

5k
28:24

treadmill @ 1% incline, various speeds, the 5k was all i had in me.

It's, like, 5 degrees out this morning so...

20 min. jumping rope

Howdy,
Work
{Snow shoveling `600 scoops (300/side); average weight of scoop ?}.
Duration 60:00...

With regard to the DL's - Per the "...Rather Long... Deadlift" article, I've been teaching my athletes to "get over" the load a little more than is shown in the video, (load under scapula). Someone please tell me that I'm doing it right.

If I'm thinking of it correctly (can't test here in the office), getting my shoulders in front of the load gives my back a little more of a mechanical advantage, loads my rear end more and I think it even closes the gap (SLIGHTLY) in knee -vs- hip speed whether the load is above or below the knee (faster hip / faster knee, respectively).

It seems my athletes with less posterior awareness/control will default "behind" the load, (loading quads) as they get tired.

Anyone else noticed this? ...agree/disagree? Coach? Rip?

First WOD since 23Jan - just got back from my whirlwind vacation in Peru. I actually punked out and ran the 5K since I don't think a 10K would have been too pretty. My time was slower than the last 5K I ran, but at least half the trip was spent hiking at very high altitudes, so if anything that did help my time this morning a little...

Time 25:03 - 1:13 slower than last time but OK considering no official workouts for last 2.5 weeks...

BW 170 Age 28

#35 joe 713
By my reading of Rip's dissertatin on the DL in the CFJ you are correct. Coincidently, one month before the article came out my son's trainer gave me the exact same instructions. My DL max has increased approx. 100 lbs. since. Scapula over load, concious not to "pop your butt" before legs and rest of post. chain engage. Rip or Coach will doubtless explain more elegantly...

Did everybody miss Nards #17?! "...will sub 5K in each hand." Priceless!!

Awesome run! 35y.o. 195#/6'0; CFing since DEC- 42:30 Forgot about CFWUx3 until shower time. I was intending to have a nice cozy gym workout this a.m., but thanks to CF I found myself literally enjoying the snot out of the sunrise. Loved the run in the morning air instead of treadmill- I'de rather run on my knees at 5 degree incline, 8mph settings for 2k than to try 10k and not go anywhere!

THERE's NO SUCH THING AS BAD WEATHER, JUST IMPROPER LAYERING.

Bingo-

I didn't miss it. Agreed, there are always some priceless ideas hidden in these comments.

-K

280#'s/43 yom

-4 deg out and the footing is treacherous in the dark so I did the Cardio Machine Circuit Triathlon:

Three rounds for time of:

Stairmaster, 25 floors
Row 1000m
Run .5 miles on TM @ incline of 2.0

46:27

Hate long distance running. I didn't do this last time, and next time, I'll probably do the parabolic machine, since I know I can do that for 45 minutes.

However, this time, on a treadmill, congested and feeling icky, I did half mile at 6.2 mph: 4:40

I really wanted to skip today!

How long and what resistance would a 10k be on the Precor parabolic machines? At least that way, I can read or something to avoid boredom and counting steps.

#26 Dbanks -- you are a monster and an inspiration! That is my goal weight you're at -- WITH your bad back. I think I'm out of excuses for why a run is too difficult this morning.

Very, very inspiring results. Congratulations on your hard work.

subbed 5K

27:53

5K - 21:30 (PR)

5K walk/ran 1/3 of it
time- 50 min
Then after 30 minute break
3.2K on elliptical
time- 30 min

Had to cut it down to a 5k on the road and in the woods to get back in time for a meeting. Good news is that I had no hip pain, now just stiffness. My achilles tendon is feeling better too, just a small pain. I was able to work on loosening up my gait.

Kate

speaking of running. i finished my first ultra last weekend. 40 miles in 9:39 and i have crossfit to thank for it. as far as my training went i did the WOD every day and long slow runs on the days off. thanks crossfit. needless to say i'm still recovering from last weekend so i won't be doing the run today.

That video made me think I was doing deadlifts wrong. I felt like I was squatting down much further and using my legs more than the people in the video.

A quick review of Starting Strength and a few light-weight reps reassured me that my form was in the ballpark of being correct.

I agree with others that these videos are an awesome learning tool!

52min as rxd

Love the deadlift video. However, as somebody whose lower back has grown weak and inflexible due to change of profession [bicycle mechanic to attorney] I especially appreciate the comments reminding us of the 'Rather Long' analysis of the DL.

Some of the lifters in the video do need correction. The ability to recognize this is important not just to coaches, but to anybody who deadlifts.

The other day when WOD was 7x heavy DL I had an interesting experience. Warming up with 315 my belt broke. I went ahead to do 365, which I was also considering as a warmup, without the belt. I was afraid to do the lift because I could feel my lower back out of place.

So I went back down to 315 and visualized the CFJ article discussion. By getting out over the bar and focusing on keeping the scapulae instead of the shoulders above it, I created a noticeable change in form. By concentrating on this simple element, I could feel my back pulling itself together to drive the scapulae upward.

My previous form was to use my thighs and glutes to drive the weight upward away from my shins and then three days later to wonder why my back was so sore. I used to think 420 was alot of weight.

Thanks to a great article my Mark Rippetoe I know that pretty soon I'll be able to laugh at 420 and stop sleeping on the floor.

Watch the video. Read the article again. Then watch the video again. It'll be good for you.

#37 Mike Mc- Hiking in Peru! That must have been beautiful.

Kate

#39 I agree!

Not as cold here in PA as other places, but I run at night.

Wear layers. Warm up indoors. COVER your head, mouth, and throat. You can run in any weather.

I hate cold weather, but it's fun to defy the things you despise.

cfwu x3

42:05

23m/5'9"/184

as Rx'ed 1:09:24

felt good to finally get some distance in!

33m/180#/6'/CF31

10rep CFWUx3 (found a place to kip...WOW! I was really surprised how quickly I picked it up after just studying the videos and comments!!)

10K (6.2 mile) run on TM@1.5deg - 63:43 (last 10 minutes Tabata style)

I stink at distance running (jogged middle 3 miles at a measly 5.5) but definitely hit my second wind around mile 4.

There's something extremely motivating about having the WOD Rx hanging over your head. I definitely didn't feel like doing this one, but couldn't say no. Thanks Coach!

I ran for 55:13 in frigid, windy NJ. Hopefully I covered 10k but I can't swear to it. When I saw this posted last night, I said, oh, no, it's freaking freezing here, maybe I'll run inside. 10k on a treadmill? No way. Aha, how 'bout a 10k row? Swim 2k? Several days ago, a poster chastised many of us, including yours truly, for whining about towel pullups. Stop bellyaching and do the damm WOD was the message. So I bundled up and got out there and ran, it wasn't pretty, I felt slow and stiff, but I got it done. Thanks to everyone and Coach. BW:173 YOA:58

For those who want to run outdoors a really handy tool:
http://www.mapmyrun.com

No warmup due to time constraints

10k 45:18 (PR)

almost three minutes faster than April 11, 2006 (48:11)

Pretty sure I can get to 44:00 w/some work...

I think the first two-(Eva and Annie) "health Lifts" are the ones to watch for form.

M/20/161

5K Run - 26:39
5K Row - 25:53

I found another route mapping tool.
Not as user friendly but may have more routes already mapped.
http://www.usatf.org/routes/

Ok here's another run mapping site and the last one I'll post. Seems to have the best of both the previous ones I found. Google 'map running routes' and see for yourself: there's a ton of these.

Apparently, you can find at least five online communities for anything, but CrossFit is the online community for bad4$$ fitness!

Once again thanks to coach and everyone else for creating this site and this fitness program.

38/m/148

As rx'd on treadmill - 44:00

Great video (swingaring). Now those guys (and girls) are athletes.

Will

Oh super! I WOD I can do without any modifications. Joe, I WISH it were a 50k! (31 miles).

5k row = 22:08.0@20
3k run = 17:02
2k row = 8:47.8@19
+ approx 5 min rest total between sets
52:57.8
I just wanted to get 10k done anyway any how

sub'd 10km row
40:15.5
41 yom
173# 6'1"

21 yo M, 175#

Just did Jackie cause im behind a bit.

9:20, subd 100 55lb SDHP for 1000m row, took 25 seconds to change weight on my one bar for the thrusters. sweat = gooood. aboutt o go run my 10K before work on the treadmill. 3 deg below zero's a lil chilly.

4k, treadmill, 18:15

Run on treadmill

As Rx'd

40:54

Little better than last time but man do I hate this one. At least my hips do.

40M/5'8"/180

as rx'd 1:01:20 (about 15 minutes slower than PR)

WooHoo! Great run. The streets were a skating rink with freezing rain. Treacherous footing made the run like a soft beach run without the stability - feet just slipped sraight backward with zero propulsion. Managed to find a trail that gave enough grip to avoid a broken skull.

Comparision in workout regimes: For about 5 years I did a distance triathalon oriented workout and for the past 3 months I have simply followed the WOD with a couple of very short runs peppered in (mostly to and from the gym or as a warmup/cooldown)
My strengths and body composition are definitely changing but I worried about what would happen to my previous strength in multi-hour runs or rides. Today's WOD offered a view into the issue and I came away with mixed reviews. My running strength and breathing were normal and comfortable, but my knee exhibited a soreness/ache from the landing impact of running at mile 5 that I normally wouldn't experience until mile 20 or so of a marathon. So for this experiment of one, the WOD alone isn't enough to keep the physical adaptations for distant running that are required and, like Spence in comment #47, I think I will be adding long slow efforts to my personal regime.

Thanks for a great program Coach

Rather be running in California than Toronto...
29yo M 190#
~10k 50.54

parts of this would have been better with skates, but nice to get outside for a change.

Came out of my easy week with a slight cold. Did some work today and unfortunately I felt/feel like crap.

5x5 OHS
40kg/45kg/47.5kg/40kg/40kg

Positive thing is 40kg does not feel heavy anymore.
BW 65kg

Goodmornings w/40kg after.

arghhh...

Spirit-crushing boredom on the t-mill. Would rather do a thousand burpees. Next 10k I'll...

5k in ~ 28 min.

BEN
29/174
===============

10k
48:02

===============

1 mile walk + 1000 m row
30:31

M/30/195

on a treadmill w/ 1% incline
44:18
Last half mile crushed me

I can't remember the last time I got blisters on my feet from running - got 4 juicy ones today:)

wanted to be pushed harder than 10k today so i subbed 10,000 isolated DB curls for a more well rounded functionally sound workout. I feel like Greg Valentino! You tube him if you don't know

47:45

Oh yeah + CFWUx3

46:56, 39 seconds faster than last time I did this, which was last July. Right on.

52:24.....about a 30 sec improvement....

10k row
45:48

2km run, switched to 7km row--about 40 minutes.

Male / 48 yrs / 174lbs / 5'10"

10K - On Elliptical

52:38

Second day of crossfit today... trying to complete the warmup with 15 pullups before I even attempt the wod's. is it me or is the crossfit warmup a workout in itself? to be completely honest, the crossfit warmup seems like a better workout than the bodybuilding splits Ive been on in the past... and it takes about 8 minutes!

subbed 5K
28 min.

Not going to be able to workout for a few days (it's a long flight from Maryland to Australia) So I subbed the 10k for a 5k modified "Spartan Run"

Run 1k
80 pushups, situps, jumping pu's
Run 1k
60 pushups, situps, jumping pu's
Run 1k
40 pushups, situps, jumping pu's
Run 1k
20 pushups, situps, jumping pu's
Run 1k
Collapse.

Did it in about an hour.

Been doing Crossfit for about a month now, and I love it! Been looking for something away from traditional weight lifting, and this was just what the doctor ordered!

broke in the new nike's with 8 mile trail-run/speed hike over kailua. hope the next 2 days isn't too killer on the quads.

For some reason my last post that included a running route mapping url got deleted. It probably sounded like spam.
Personally I think this is a really cool utility for people who get bored on long, slow distance runs. you can do a different course every day and know what the distance will be.
Sadly I think the one that was deleted was the best of the three sites I have found. Here goes again: http://www.favoriterun.com

26M
150

53:00
used a treadmill because I am at work. I had forgotten how much I hate feeling like a mouse on a wheel.

46:47 (treadmill)

I will be practicing OLY technique as well as HSPU and the like. Too cold here and just not up to rowing a 10k.

bwt 240 age 31
10k 6.25 on treadmill
6.3 mile 1/6.4 mile 2/6.5 mile 3/6.7 mile 4/6.9 mile 5/ last 1.25miles went up every .25 7.1/7.2/7.3/7.5/ 8.0 for half and 9.0 for last 200

time 55:35
last time 56:50

45yom/179

10k run - 59:01 (every stinking step)

I've been doing CF since August last year and have come up with so many reasons for not running. I finally convinced myself to do it. This is only the 4th 10k I've ever run (the first two almost 30 years ago - man am I old). I never would have done this without your help. Keep up the comments and personal stories. They are an inspiration. CrossFit - Try it. You might like it!

Jen Treadmill @ 1.5% 50:12
Paul Road 45:57

33/M/5'9"/177#/CFT=830
52:11, First half at 1%, then flat on tmill

Paul..31/M/235
Sub row...41:20.9
Andy..46/M/195
Sub row....36:43.2

38M/184

CFWU

As rx'd 54:32 - slower than last time but have not been doing much running.

Run 5.5 miles.
A little short of 6.2 but I missed a turn on my route.
44.14.42
Averages to 8 min. miles!
Can't wait to see whats on the menu for tomorrow.

coach
The last time i deadlifted i pulled a muscle in my back. I thought I had good form. Could i have just gone too high on the weight too fast? I was doing 225 for a higher rep and the time prior I was able to put up 265 once.

i pathetically failed to complete

2.2 mile run, various upper and lower body calisthenics.

5K on treadmill.

25:29, nice easy pace.

I subbed a 5k for the 10k. I upped the work by taking my 20 lb daughter in the jogger over a bridge at mile 2. I also discovered that I hate that jogger.

I have run the last two times this came up. No time and real cold today, so rowed 10K instead. I row faster than I run.

30:32

Observation: There is precious little instruction on running technique on the site. I trhink the community stands to benefit from a "Rather Long" discussion on technical aspects of sprinting, for instance. WRT distance running, there are a number of techniques from the Pose method to barefoot running that I see from time-to-time in the blog, but I haven't seen instruction in the 18 months I have been part of the community.
One more: I too, was looking for a hook grip in the video. During a visit with Coach Rut, he explained that he uses the hook grip on the DL because he uses it in the oly lifts. I find that it contributes to maintaining a grip, especially in high rep exercises.

Some overhead squats to warm up.

Aborted at 3.5km as I run out of time and breath - 17min. This was dismal, so will do it again tomorrow for 5k.

Have to do a proper warm up and stretch before starting to avoid the stitch.

10K run outside, 55:30. Last time I got lost and wandered through a cow pasture, but finished on the same course and got a 65min, and the time before I ran the same course (no getting lost) in 65...so a 10 min improvement over six months ago or so. I don't think I went all-out, but did push a good bit. I have a 5K race tomorrow in addition to the WOD...also this is my first WOD back after a rest week. Can't wait for tomorrow!

6.8 miles in 1:04:15

Question:

If I can run 5k in 23 minutes how long should 10k take?

I know I've seen this info on the site somewhere but I can't find it right now.

I've never timed myself doing 10k before so I have no idea how long I'll take.

Age 34
BW 145#

As rx'd:

44:44

1:17 - I run like a gazelle!

Day behind. "Jackie" posted there. Felt good going in so did it twice.
Round 1 as Rx'd: 11:15
Round 2 subbed 800M run, jumping PU 10:11

Not feeling quite as good now...

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

Run 10K
Time: 1:01:22
20°F, 2/3rd on snow covered roads.

Compared to 061201: 1:05:32

M/47/180#

Stretchs

A windy 45 degrees and spitting rain. Ran through the rolling Tunica hills of West Feliciana parish. My time - 56 minutes.

My first 10K in 5 years. I have been doing 4.5 miles on wooded trails about twice a month at around 40 minutes. I'll take it.

28/M/185
CFWUx3

5k 29:30
I suck at running, but today was dreadful: snow-covered track and a fear of frostbite. I know it's not an excuse; it is was it is, for today.

SUCK IT UP!

Lets all be careful about subbing out on todays run. We crossfitters pride ourselves on being the fittest of all atheletes. We say we are better than tri-atheletes, so lets make sure we step up to the plate and run. Don't say you can't run, quit sniveling and do it. Remember, thats why they call it CROSSFIT! Now that being said I can hardly wait to be wimpering in a few hours when I hit the treadmill.

I second comment 117 Mike AK's sentiments. so you've got a a sub 5 Fran, is your 10K time sub 40?

Me: M / 21yrs/155#/6'1"

10k (trail): 40' 51.14"
Beautiful Annapolis running day (22 Deg. w/ 10mph winds)

-3 with a windchill of -17. No running.

Rowed 10k 42:53.0

53:29 on the treadmill, incline at 1.5, paused quickly halfway for some water.

This is my first 10K run in my life and it absolutely destroyed me, I was on the verge of quitting for the last 15 minutes. I literally thought time had stood still after my first 5-6K. I'm so amazingly hungry now I could eat a cow and I know for sure my legs are gonna be ruined tomorrow, bring on Lynn.

This was my worst workout off all times.

6.5 mile trail run in 59:18

Whenever I feel like complaining, I just read this article written by a Recon Marine:
http://forum.dragondoor.com/training/message/51389%5C

Ran a 5k, as that was all I had time for. 24:45, much better time than last 5k effort.

21M/155lbs
crossfitting for 2 weeks now
10k- 50 minutes 19 seconds + 2 minute warmup walk

55:23

5 x runs @ 1.5 incline 6.7 speed x .61 miles
5 x rows x 1000 m
alternated between each

27/168lb M

As rx'd: 46:56

I see a lot of folks subbing. Crossfit isn't just one type of fitness. Its all fitness. Embrace the suck.

did it outside in the snow, don't know the time but i went slow. breathing was awesome but hip joints were grinding for some reason

37M
168

limited to treadmill 5K @1%
21:24

10K @ 53:55
Even though I felt sluggish throughout the run, I was 2 minutes faster than last time (061201).

M/26/180
WOD as Rx'd: 10k run
50.07 (faster by 1.21 than last time)

my running is cool....my lifting sucks;

subbed 10k run for;

Back Squat
5-5-5-5-5

85-85-87.5-87.5-90kg

26yo/M/68kg

Boy, I really suck. Not only do I suck, but the 10k run is my least favorite of all CF WODs, worse even than Kelly and Linda. 52.14, on hamster wheel with incline at 1.0 for first half and 0.0 for second half as I started to lose my composure.

Tariq

29/m/173

No wod today, had PT instead:
25 8ct body builders
50 body weight squats
20m handstand walk
100 push ups
100 crunches
30m lunges
25 4ct mountain climbers
40 burpees
20 supermans
2 mile run in boots and utes w/rifle with 30m low crawl and 30m lunges sprinkled in the run.

no idea on time.

Ben: 5k 20:43, limited time ruled out the 10k

CFWU x3

WOD
:51::46

Knees felt good until the around the last mile. Then they started acting up. Took it nice and easy. Aways to go before I'm back around :48, but ok w/my time for now. Don't know if running a 10k 2 days before I roll in a comp is a good idea, but oh well... Arrggghhhh!!!!

Get some , Go again!

44/175

finally, finally, finally......AS RX'ED:

58:06

This is the first time I have ever been able to finish a 10k WOD. Did this on the mill at 1% incline, kept the pace at a 9:21/mile. Pleased and tired.

10K as rx'd on treadmill

53:23 slow and steady and very boring... would much rather run outside but considering it's dark and 15 degrees out I settled for the treadmill

Worst invention of all time? Treadmill
A close second?? Distance running.

5k on treadmill - 26:13
5k on rower - 24:06

Shin splints and knee pain (right knee, from operation); running sucks.

10k on treadmill (setting 7.5)
49:42

32 y/o male
6'3
222 lbs

10k in 58:42 with hills on humid night on Guam.

56:29

29/M/6'1" 170#

CFWU x3

53:30, -15 celsius out, snow-covered sidewalks and light snow falling throughout

I wouldn't run 10k if my hair was on fire and it was 10k to the nearest fire extinguisher.

Considered a 5k, but as it's 2 degrees outside, I decided to stay in and play basketball for an hour instead.

I'm fairly certain I could do the 10k physically, but I can't handle the boredom of running....

I agree with everyone we are getting some awesome videos of some of the most inspiring athletes, glad to be a crossfitter because I see where I'm heading. And building an awesome media library, keep'em coming, Thanks Coach and Tony.
M, 32yo,198lbs.
5 miles 41:55, paused at 4 miles for 30 sec. and continued. Would have finished the run however had to get back to work.

23/190#

41:26 as rx'd

Waited all day for this and thought I was going to do a P.T. Test but didn't.
Bill 46 yom, 180bw
No warm up, just changed and headed out:
50min for 6.5Miles.
Did 100 sit ups and then 10 HSPU before hitting the shower.
Charlene ran the mountain bike trails for 66min so she probably did about 7.5 or so for distance.

66 min and I'm just glad I was able to do it (my legs hurt cus I did

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

yesterday. and thats because I'm an idiot and tried to make up for a missed WOD on a rest day.

BW 59kg

5k on treadmill, 37:30

49/198/6-4

10k row
48:08.

3 miles 22:47

10k on a treadmill 3% incline

53:00

1:04

51:40
modified WOD
5 rounds of
1k run on treadmill 1.5 incline
1k row on C2 rower

--

10K

~69:53

I didn't start the clock at the very start, so time is estimated

--

Ran out of time, so had to stop at 5k.

Time 27:13.

Not too bad for my first 5k run ever...

Ran for 55:00 minutes, not sure how far I went so I will have to measure it.... it was far enough though ;)

10K row (life got in the way of running today)

40:58.3

1+ hour

Sub'd:

Single arm DB snatch 8reps ea. arm @50#
400m run
5 rounds
13:00

Ran outside for 52min

38yo 155# M

10K run , Treadmill, 1% Incline

1Hour, 8Sec

Pushed hard at the end to try and get sub 60 min.

Goal will be real outdoor run for next 10K

btw 4mile was PR for distance before this.

last time
060907

1:38:11

this time
070209

1:20:39

31 years old
5'8" 170lbs.

10k
52min on treadmill

age:24
205#

10K- 49:39
ran with 2.5 pound weight in each hand

dumbell bench press:
1x10x 80# db's
4x6x 100# db's

One I can do as rx'd :)

Ran a little over a 10k in about 49min

Erin

47 yr old
200lbs

CFWU x 3 + M2

10K row
didn't get started till 2300hrs
14 hour shifts suck!

41:37
did well til my hip blew up at 5k managed another 1k at sub 2:00 pace /500 then i just died.
Almost quit, but since i started crossfit i'm no longer a quitter. i may suck but i won't quit!

ratt

oh man just saw tomorrows workout....

this is gonna suck BAD!!!!

i may need a calander instead of a stop watch.

ratt

Age 51/BW 240#
subbed 10K row (51:08.2)

M/37/175

Couldn't run 10k outdoors -- too cold and late. Ran it on a treadmill at gym as an interval workout.

1/2 mile w/u + (10 x 1/4 mi intervals with 1/4 mi recovery @ 1% incline) + 1/2 mile at 4% incline + extra to get to 10k

Intervals: varied 9.0 - 10.0 mph with 5.5 mph recovery

Time: 58:08

Did some pushups and practiced towel pullups.

On treadmill- 54:41, ouch

Row 5000m Drag 3
20.54.4 22

45min Spin Class

6km Trail Run
31.03

Joy Beth
90 minutes 30 seconds
Joseph
60 minutes 38 seconds
Glad there were no calls to stop the pain, cause there's no way we would have jumped back on the wheel...
Ouchieeeee!!!!!

I agree with Travis #126.

And Fred #143 - suck it up. I get horribly bored but like Travis said, "Crossfit isn't just one type of fitness." And mental fitness falls in that category. Suck it up.

And for the rest of you slow pokes, don't be afraid to post your times. Public humiliation does wonders for motivation.

And here's my humiliating time:
60:54

Remember, you can always run 5k and walk the rest but you gotta post your time - then next time try to walk less.

Anyone ever notice that there is usally half the comments and times posted for run workouts compared to any other workout? Just thought it was king of interesting.

sub 5K 24:08 Alt. 5,000 ft

Age: 27 BW:173lbs

As rx'd: 49:17 (PR)

35yo/M/218#
been battle a cold so have not posted in a bit. Doing the workouts but nothing spectacular.
6.2mile run, 1% grade on treadmill
49:20.
not bad not good.

peace out,doc

Only had time for a 5k.

24:06

#174

Not only that, but overall the performances aren't nearly as impressive as what people post for other types of workouts.

Chicken/egg kind of question: is this because most people drawn to CF aren't into running, or because CF isn't particularly suited to improve long distance running performance?

Subbed 5K

Today - 27:39

070122 - 29:44

Sub'd 10K row
33:09

33 / 230#

47:30 - on the track

27/200#
53:12
First Long run after november knee surgery. No seizing in my knee at all. Thanks Crossfit.

Jeff-rowed 10k-44:45 last pr was48-something
Charity-6.4 mile route in neighborhood 1:00:26

45 mins.

from the CV in Baghdad, three times around Lost Lake plus some - close enough to 10K

44:19

53:49

Went to Rocky Mountain National Park and did Black Lake on snow shoes in just under five hours round trip.

14 miles

#30, Andy W.,

The hook grip IS an overhand grip. "Hook grip" just means the thumb is tucked under the fingers, so that it (the thumb) is between the bar and the top joint of the first two fingers.

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

Do you mean alternate grip--one overhand, one underhand? My take on that, fwiw, is that it's best not to train that way in general b/c it's non-transferable and it loads the shoulders, arms, & back unevenly, but that if it helps when you're going for a PR, then fine. Make sense?

Did the brandX pack version: 5k run

Time: 39:32

It SUCKED. My heart and lungs didn't have one bit of trouble with it during the entire time. What bothered me was my calves, shins, and feet. They got so sore and tired I had to stop frequently to give them some rest. I realized I need to do more running in addition to the WODs to get my legs into running shape again.

#189 Carrie-
Great picture! Thanks for posting it.

Kate

Treadmill run at .5%

46'40 (PR)

26/6'6"/180 lb
CFWUx3 (sub pull-ups or dips)

Treadmill run at incline of 1.0
47:15 (PR by 4:12)

subbed 10k row

45:02

54:56 (previous time 58:18)
On treadmill, .5% incline

subbed 5k run
23:25

M / 37 / 185

50 - 20" Box Jumps
5 Reps - 2 Pull Ups w/35#
50 - 50# Dumbell Swings
50 - Sit Ups
50 - 40# Cumbell Hang Power Cleans
800M Run
50 - Back Estensions

Time - 35:20

57:07 on treadmill
ran 4 min./walked 1 min.

45:44 Not bad for just getting back to Denver after spending 10 days at sea level. Beat my recent best by 1:45.

#30 Andy

The underhand grip is great for DLing, especially in the Sumo stance. To really strengthen your biceps, try a double underhand sumo DL. Be sure to lock out your arms (no cheat curls) and keep your torso upright;chest out, don't slouch at all. If you want to get inspired, imagine you're lifting a car off of someone. ;-)

Many things you lift off the ground will NOT have handles on them that you can grab overhand (heavy furniture, dressers, sofas, fridge, large boxes, etc.) so you need to DL many different ways. DL heavy DBs or KBs with your palms facing each other.

Never attemp a PR in anything that you haven't specifically prepared for. You would never do your pull up training all overhand, then go for your max reps underhand (or alternating), right?

Just like you use different grips when you train pull ups (if you want to avoid repetetive stress injuries) you should train DL using different grips. You will be stronger or weaker depending on style, but practice the different styles.

44:11 - 10K row

Age: 32
Ht: 6'9"
Wt: 220 (18%)

CFWU(13) x3 - 12:46 (156 hr avg), did 5 kip pull-ups and 5 hspu using chest high smith machine
Rest - 17:08

WOD - as RX'd: Run (plod) 10k

Time - 1 hour 11 min 52 secs (173 hr avg)

I used a treadmill set at 0%, using heart rate speed control of 85% my mhr (174 bpm). First 10k distance I've run (well, plodded) in over 4 years I think.

didn't run the 10k. Ran about 5 to boat ramp (jog about 50") then bike ride for about 1hr to jon's house and back...

10km on treadmill

48:56

BW 59kg

Attempt #2 the next day (glycogen loaded)
32:00

52:18 on hilly outdoor course. Uphill was brutal.

3 miles on 9 Feb

23:30 (42 seconds slower than Tues)

Late update - 10K @ 9.46/mile, 1hr,33s

5 miles, 45 minutes

Male 27/168lbs
10K race today at about 4400ft above sea level.
time 45:17

M 37 175lbs
first time ever running 10k
49:42 on treadmill
without headphones staring alternately at televisions, the wall, the clock and the odometer. no fun.

you know something is unnatural about treadmills when you get off and the world seems to be slipping past you. a very odd sensation.

25/120

1:06:41

I've never ran this far before! Glad I finished.

58:22

49:12 (cf PR)
I am very happy!

50 yo male 185

58:33

check out this site for distances

http://runthere.com/

10K
58:30
On tread with incline.
Started too slow, unable to make up the distance down the stretch.

48:25
@ work 1% 7.2-8.5 mph

My base happed to be hosting a 10k sweetheart run! pr'd at 42:06 came in third overall.

I'm not ready for a 10K.
Ran a 5K instead:
Time: 28:10

5.97 miles @ 55:07

BRANDY:female
BWT:185
TIME:2HR12MIN54SEC
WALK AND RUN SPEEDS RANGED 2.4 AND 4.5

5K because short on time and a 10k on the treadmill would drive me crazy.
23:33 @ 1% incline

Kind of pisseed at myself
ran a decent time for me and forgot to post it- acidently cleared the timer- it was right at 48:00 on my MRH loop. last time was around an hour

long weekend...didn't have it today. Only made it 2 miles and was just gased!

61, BWT 283. Couldn't get online to post. Subbed 4 miles (longest run in 15 years), across three streams, up and down mountain foothills-1:09:30. Is it possible for one trail to be uphill both ways?

ran 3.5 miles on treadmill
28:40

58:22 on treadmill.

28m/5'9"/165#

after doing squats
used rower
can't do long running yet
rowed 5K
aprox 22:00

As rx'd on trails 1:01:20

Haven't run since the 5K last month. I've got a half marathon tomorrow, what a warm-up. Ran up and down Cerro San Luis.

23/M/6'0"/165#

1:00:21

5k row 21:30 Started at a pace I'd use for the 10K elbow bothering me on the pull stroke, cutting off at 5K to avoid further injury.

Completed 6.2 miles (on treadmill) in 55:38

12mile bike ride 43min

did 30 min bycle

53:13. I am now convinced that distance running is bad for your body. Yes, I am a former marathoner.

m/ 29 yoa/ 6'1"/ 255 lbs.

1. A.M. Cardio
30 min incline treadmill walk

2. Warm-Up
8 hours of police impact weapons training

3. 10k run/ jog/ walk/ crawl
Did this on a treadmill set at 1% incline. Took me 1:10:27. that's the farthest I've ever run at one time. I hope to do this outside next time it comes up. I'm away at training now and have no means of measuring a 10k course right now.

4. Static Stretching
10:00

Age 35
BW 185

Don't have time at lunch to run 10k, ran a 24:30 5k instead.

bwt 255

10K 56 min Just glad to finish without walking. Slow jogginhg, but no walking!

7K 37.02 mins

44, 5'11", 208lbs
1:24:35 on treadmill
-ran/walked but mostly ran with a few 1/4 mile walking breaks and one 1/2 mile walk during 5th mile; ran 4 to 4 1/4 miles out of the 6 miles; ran 1.5 without stopping somewhere near the middle; body and particularly hips/legs/knees still whipped from recent wod's and didn't feel good running even at start; noticed incredible overall fatigue during 5th and 6th mile, even when walking; has probably been 20 years or more since i went this distance on my feet, so i'm satisfied with it for now.

POSE drills (stance, cos, pony, hop)

Run 10K

Total time = 59:13

Course: Out and back to Pimlico

Did somewhere between 3 and 4 miles (didn't measure the distance), surprised I made it that far. Running around the Inner Harbor in Baltimore in the winter is not a whole lot of fun. First mile (the only distance I had measured ) - 5:56, total time - 23:58.