and I was just thinkin I'd skip crossfit to run tomorrow...

Watch the video - In the background at about 1:07 into it, something bizarre happens. I wonder if he's ok, we never see him get up...

DD

Should have watched whole thing...Obviously some sort of parkour class....oh well.

DD

Ahhhggghh...more short shorts on a guy...the googles...they do nothing. (grin)

Man this is SO perfect... I was planning to start xfit on Monday (the day after my last speedskating competition of the year), and I'm sitting here tonight thinking "Man I'm sore as crap, this is going to be fun tomorrow..." and I see a 5k run. Perfect for my current state.

Old guy is kicking butt!

grats Pastor!

ran that today-28:24. Run was slow, legs and chest are pretty sore. I guess I will rest tomorrow.

Thanks for the video. I've been cartwheeling out of handstands because whenever I try to do a forward roll I crash down on the back of my shoulders. Now that I've seen the video, I have a way to work up to a handstand forward roll. Where was this video taken?

BW=204 46 yom
Ran Friends of the Library 5k race in Cambria, CA Saturday morning, beautiful course along the ocean, weather played nice too.

23:54, goal was to break 24:00.

Hi Folks,
I've been doing crossfit for only a month or so. How would the experienced crossfitters recommend improving my bodyweight bench press? I can currently get around 15 reps of bodyweight but this quickly drops off in the later sets. I've been training bp in the 5 rep range with the last 3 years or so.

Thanks in advance

Neil #4

Great Simpsons reference...

The wallflippers on the vid remind me of my old gymnastics students.

Kinda off subject...what's everyone's opinion on supplements? Would that remain a bodybuilding thing...or would protein and creatine still be beneficial in the crossfit world?

If there is anyone in the Yucca Valley, Joshua Tree or Twentynine Palms area of CA that is interested in doing some group CrossFit workouts, please send me an email.

Oh yeah #4, I laughed out loud on that one.

I'm about to deploy and i need advices, any military veterans that can give me any tips for a good packing list, anything that i might need really bad or anything just for luxury when i deploy, it would be awesome to get tips about this, Thanks

Jay,
you should post your question to the message board, probably "community", you should find a lot of helpful advice there. Stay safe, "Extend Ki", and come back to tell us about it!

Best,
Court

#16 it depends on your MOS. you can get almost anything you want over there for REALLY cheap from guys that are leaving. and alot of other stuff is already over there. its no longer OIF I with just tents and sandbags. Bring a Gameboy and a few games. youll be able to trade for new ones when you get there. i cant think of much that you cant get there.

Hey guys, found an interesting article about crossfit. Pretty decent article I think alot of people here would like. Here's the website:
www.trainerlee.com (Click on the articles link on the homepage)

#2. Yeah, he's just practicing wall runs, and lands squatted behind the pommel horse. And, yes it's a parkour class.

Video was shot at CrossFit Marin, Novato Gymnastics Center, Novato, CA.

I ran that today! (Sunday) Actually a little more than 5k.
Slow time though, around 30 minutes.
BW: 205 Age 51

Slowest time on earth, but I'm not too worried. I have a very hilly, 1km lap around my block that I used, and I did it pushing my son in the jogger pram. This definitely slowed me down a lot, but I think it made it more CrossFit!!

41m 11s

My hamstrings are still killing me from the sprints last week. Tight as!!

Tread Mill Run - 28:20
Much Faster than the last 5K

39 yo male, 174 lbs, 5' 5"

5k time: 24:05

Pace 7:45/mile

Compare to: 25:32 on 070122

Jay,
It depends on where,how you're deploying. The stuff I took in a coffin locker on a ship was a lot different than what I took in a cruise box or kit bags in a milvan. Generally ensure you have your first second and third line gear (that you actually use.), toiletries and comfort items. PT gear (of course) and stuff to do books crossword puzzles video games whatever. Be prepared to trade and try new things and you'll be good to go. Take care be safe.

Rowed 5K on the C@
18:45
Started well, but started to feel pretty dead thereafter. Still a little dead from the last few WODs.

This is off topic, but Im looking for some helpful suggestions. I used to be able to squat and leg press a lot more than I can now. Now my knees have gotten alot worse due to contact sports and a lot running. Now when I do squats and leg press at half the weight I used to do, my knees pop all the way through the lift and my muscles can handle more weight. Im using proper form, but my knees still resist. Should I just continue using lower weight and my joints will adventually catch up or are there other alternatives?

BW: 170
Treadmill 5km
1% incline
10mph
Time: 18:36

21:17, started tad slow, but hit the last 1000 pretty hard.
J

#29, forgot to mention, sub rowing for run.
J

24:25 for a 5k row.

23:25

280#'s/43 yom

Ran Castle Park Route (3.7 miles) in a little over 48 minutes. Lots of snow, ice and about 3 miles of the route unplowed made for a very slow time. On the bright side, all of the treacherous footing made for some great stimulus on my knee and ankle joints.

Still better than running on the treadmill.

Went for a long run yesterday... bout ten miles. Today was to be my first day starting crossfit, looks like the 5k will be shaking the sore out from yesterday. Any triathletes using crossfit out there?

#27... Find a chiropractor in your area who works with extremities/athletes. They'll have conservative methods to improve the joint function as well as information on supplements. A good chiropractor will get you pain free fairly quickly and will probably check out your legs from feet to hips, possibly up your back. If they ignore your legs, they won't be doing what you need. Good luck.

43 / 199

38:09

Male 40 / 6' /187 lbs.

Subbed jumping rope for 20 min.

Ran a 5k Saturday morning, so I'm counting that!
25:17 (last time 25:37 on treadmill)
May run another one later this week for "fun" (obviously, my time needs help). Will do a swim workout tonight instead.

26m/200#
cfwu x 3, 10 pullups, 15 others, no squats

28:50 on treadmill @ 1% incline

28:15 as rx'd

1st time doing a Xfit and 1st work out after a 6 month break from working out. Finnished the 5k in 33 min on tread mill 0% incline for first day back.

approx 2.7miles in 19:19

Howdy,
Work
{Stair climb (down/up, down/up; 22/flight, one way)x2; Pull-up (on eye beam; digits only)x10; stair climbx2; DB swing (30#er's)x15; stair climbx2; Push-up (on chairs)x20}x5.
Duration 21:00 (sets: 3:55; 4:10; 4:13; 4:25; 4:17).
HR following bout (1:00 intevals) ~175 (:10 after termination), 150, 130, 130...

38M/182

As rx'd: 27:15

Fought snow and ice the whole way and found that I lost at least three minutes off pace by having to step short the entire time.

Can someone please tell me the name of the song playing during yesterday's OHS video? I want to add it to my workout mix.

Sam

Age 24
6'
185

5k outside (I am in Texas and it was a beautiful morning). Followed a local race route.

19:18

33, 6'2, 239
Had 20 chicken McNuggets and large fries last night for dinner. Topped it off with a handfull of homemade cookies. Made for a tough run. I am also fat. 29:55 on treadmill

Finally got my butt over to the middle school track to get a more exact 5K (running my usual routes either seemed too long or too short). 12 laps in 24:28

34:08 on treadmill (3.9 - 7.0 mph)

Totally out of synch with WOD for various reasons but did a first time with Grace today - 4:57. That's intense.

Started playing around with knees to elbows, since I was able to see from last week's vid how badly I was doing them. My last few days of practice/playing have been noteworthy for shoulder pain and frustration. Today, started the kipping swing, and then before I knew it I was doing a 'painfree' knees to elbows, with "rhythm grace and style." OK, just barely doing it but still, felt like a break through. Counting the small victories.

In contrast to an October reintroduction to pullups, and congenital shoulder issues, the stability and integrity of my shoulder joints now feels miraculous. Coming from real discomfort from just a few pullups and barely feeling capable of hanging from my hands, to being able to swing around and kip and bang out sets of 15 pu; holy smokes, that's meaningful improvement. Thank you crossfit!

Camp Cupcake was quiet again today, weather perfect. Kept my thoughts on the young (and old ones) out amongst the suburbs of Baghdad, getting it done. Aswab

3x13 pullup, OHS +60#
1x13 dips, pushups, hspu -30#
7min skipping off and on
pullups are comming along - hoping for 3x15 by Mar 25th.

rowed 5k - 18:32 (pr)

Did my first MU this weekend, Check it off the 2007 goal list, then I did 4 more, still need alot of work.

5K run - 22:43

#34
I just got into triathlon 2 years ago but have noticed real improvement in my speedwork since doing crossfit. I switched over completely from my standard weight training and won't go back.

19:30 did 5k yesterday and 30 mile bike ride. tired legs

50/200/6-4

Rowed 5K
28:04

I transposed numbers 24:08

35 min.

First time doing the 5K for time. I am really disappointed in the time. My area is really hilly and my back was cramping on the inclines. hopefully next time I can break 30 min.

Baby Steps

27:18

29:24

First mile I was pushing my girls to school.

20.56

5K on track

21:25

49 yom

31:10

3:10 faster than the last time I ran it about a month ago. Under 30:00 next time.

23.31
Treadmill @ 1%

Doc-22:10
FSO-22:10
XO-22:30

WOD time 32:19 on treadmill 1% incline.

28yom/185

28:32

Still getting used to this whole "kicking my a$$" thing! Not dissapointed in my time but the next time will be better.

M/26/181
CFWUx3
5K-23.03

25:39 as Rx'd

17:34 5k

Plantar fasciitis too sore to run as well upper body sore but rowed 5k
23:43

Subbed 5 miles instead of 5k: 38:00

25:00 on treadmill @ 1% incline

24:28 compared to 23 min before. Got the stitch again, even as I was trying to go slower this time (12.5kmh), and had to stop for a minute halfway through.

38 yom
6'4" 205 lbs

After about a year of playing around with the WODs, experimenting with unfamiliar X-fit exercises and checking the website daily in amazement at the athletes I see there, I am starting the WODs for real today. The goal is to one day do them as rx'd but that's quite a ways down the road. Oh well, have to start somewhere. How do you eat an elephant?....one bite at a time. Thanks Coach for the wealth of free info.

19:37
yr = 25
bw = 172

M 50 69 180 CFT 715
5K: 26:21

45 / 179

28:30 - almost 1 minute slower than January's time. I felt miserable starting at the 1/2 mile mark. Never felt good after that.

37yo/208#
Treadmill Run - 22:16 (pr!) Yay!!!

Coach:
BTW, a friend who I have been trying to convert to the wonders of X-fit was surfing the net and asked me to look at www.simplefit.org. Have you seen this? Is it sanctioned by X-fit because it is X-fit super light! Yet, in the faq's it states that if it's too easy then click on crossfit link provided on the page? Just wanted you to know. You should get credit or at least make sure they are not providing bad advice. Be well and as always thanks for, well, all of this!
Dave

40M/5'8"/180

as Rx'd 21:44

19:08 as rx'd outdoors on road

bwt-167 lbs

goal is 18:30 by June 30th @ 165 lbs bwt, previous pb is 18:30 @ 157 lbs bwt

pre-hspu practice on parallettes
post-hspu practice on parallettes

28 minutes flat. I've noticed on the runs that what's holding me back isn't my lungs, but rather the muscles in my shins are cramping and burning. Is there something I can do with my stride to relieve this?

Followed with CFWUx2 and about 20 minutes of basketball, just shooting around.

Ran a PFT Saturday, 3mi time 22:18 (1:18 slower than last time, but calves were still recovering from running up and down stadium stairs).

davegorf

I just looked at simplefit and it uses only pullups, pushups and squats in scaled versions of "Cindy" and "Angie". If that is too easy, it suggests you link to crossfit. I take that as a nod to the difficulty of crossfit, not a knock on crossfit.

MC

M/18/185

Treadmill inclined to 1
21:14

MCORRY #84
Agreed, it is not a criticism but rather a copy of X-fit. I am not concered about that, only that Coach knows about it and can then decide what he wants to do with that knowledge.
Dave

#82

What kind of shoes are you wearing? Do you know if you have a nuetral gate or over-pronate? You may want to check with a REAL running store (not Footlocker or Champs), b/c they will observe you running and advise on a certain type of shoe to compensate for any flaws. I for one over-pronate and have found that the Ascics Gel-2120 is a Godsend. Best of luck.

First day back after bouldering trip. Took almost a week off after that aswell. Felt very good today. Completely rested and recovered.

Unfortunately I managed to mess my knee up falling from a boulder, so I have a couple of weeks to get back in squat shape. Just read the "Working wounded" article in the Journal so I'm not too worried.
Note to self: Finger strength. More.

Did CFWU x3 easy pace.
BW 65kg

24:50 outside on hilly course

:30 improvement from december which was done on a treadmill and 5 lbs lighter

29/5'11"/185
40:00 3.1mi ~1000ft+/~1000ft- elevation

subbed Row 5k

18:41
6 seconds slower

maybe I will run this weekend. I'll be out of town with no gym. If so I'll post it here.

pre-handstand push up work
sub'd 5km row - 19:19
post 6X5 hspu

Name: Kalani Ng
Age : 26
Height: 5'9"
weight: 200lbs

5k Time: 24:40

Notes: This is my first crossfit in a while, so my time is understandable. I Ran around the lanikai loop and into kailua beach park for about 3.1 miles. Not bad time, im knid of out of shape. I hope to beat 21 minutes nexttime.

1 corr 9;27 (I beat my body and make it my slave...)

26:36... outside. happy with time since the last run Nov (outside, same route) was over 1 minute longer.

26:31 (treadmill) - dec 24th
27:38 - Nov/06

5k row: 21:57, I was in the 22's last time but I can't find my post, so you'll have to take my word on it. I can't stand the lab rat feeling you get from treadmills, and winter has roared back here in the East, so I stayed inside and rowed. Thanks, Coach! BW:172, Y/A:58

as rx'd 19:46 on the treadmill, with some variances in incline

31:00 incline 5%

This is the farthest I ever attempted to run. I pretty much speed walked most of it, and ran as best I could the last 1/4 mile. Had a ton of interruptions though. My dog decided to crap in front of neighbors house (3-4 minutes), he (an 80 lb Aeirdale) got attacked by a 6 lb Bichon Freize (had to save him), almost got hit by a car about 3 times, and to top it all off I left my timer sitting at my starting point so I didn't have to worry about accidentally resetting it, and when I got done running to the finish line, my timer was gone! Turns out a Mexican landscaper that didn't speak a word of English picked it up and figured it was mine when he saw me staring blankly at the spot where it used to be. Estimated time, 35 minutes.

Sean, #87:

I wear an old pair of Pumas. Probably ought to invest in a pair of real running shoes. I've never had my gait obseved, and living in the sticks I'll probably have to wait until the next time I go to Boston to find a place that can do that for me. I do know that the treads on my shoes wear on the outside of the foot first, esp. the heel. It would be worth the trouble to take a trip to relieve this pain and cramping--I think I could have gone three or four minutes faster otherwise.

Thanks for kicking in some advice...

Campbell CrossFit

as rx'd 21:07 on Road!!

Subbed Row 20:28

I was really looking forward to today because I was planning on running a road race (5k) in three weeks. But, I seemed to have pulled my hamstring more than I realized with the 400's on Saturday. I am trying really hard not to get discouraged so I think I am going to try the 5 K tomorrow night after the WOD if its feeling better instead of pushing it today. I started on the tredmil and I had minor pain so...then I tried the elliptical, also some pain there ... tomorrow it is.

Age 34 / BW 147#

3.1 miles
21:37

26yo/M/68kg

Back Squat
5-5-5-5-5

90-90-92.5(PR)-92.5-92.5

increase again on what i lifted last time. This CrossFit stuff works....

CFWU x 3 (pull-ups coming along well- sets of 16 and then some towel PUs for fun).

Not enough time to scope out a track before work- treadmilled it, varying paces 7.8-8.8MPH and 4% incline. 22:32- feeling heavy; it's gotta be the birthday cake. . .

I am loving the vids, but my DoD computer doesn't- it can't beat a 30 min FRAN either . . .

Thanks to runningmap.com I was able to plot out a 5K in Satwiwa Park, Newbury Park, CA. It was much, much hillier than I expected. Great workout in a gorgeous place with perfect weather.

32:17

1st WOD: 30:24

Running definitely a weakness. This was slow and painful, but you gotta start somewhere. 1st bite of the elephant chewed and swallowed!

davegorf,
simplefit is discussed in the message boards. It's basically an organic attempt by a crossfitter to expose his family to crossfit without killing them. I've tried to do the same thing w/my wife but not online. WOD rowed 5K 23:09 ran untimed in AM ~3.5 Mi

outside in Calgary!!!!
20:07 and happy until OPT Mommy broke the news that the hydro box for the out and back was the wrong one and I needed to go about another 200m futher.

pre - hspu - 10/8,2/5,5/5,5/3,2/
post - 5 sets 5 hspu/ 5 kips

The world of CrossFit is amazing. I'm blown away by the level of fitness of those that participate. I'm relatively new to the CrossFit world (2 months inconsistently). I tried the 5K but am still dealing with the after effects of a sinus and chest infection coupled with chronic asthma. I only lasted 10 minutes in the blustery cold of Ontario, Canada on the shores of Georgian Bay. Any clues out there as to how you folks find time to make it all happen. Having a teaching job and being a parent of little kids makes it a challenge. Thanks for the workouts!

23m/5'9"/182

24:32 in beautiful weather.

can I just say go Randy Couture!!! most flawlessly executed gameplan I have ever seen!

M, 40 years
6', 192
25:38 as rx'd
just getting over a cold, I felt a lot better then I thought I would.

22:33

28/M/185

Should have taken a rest day, that way I wouldn't have to post the following time: 29:10.

Does 2 hours of full court basketball count as a sub for a 5k ?

If it does i'm good!

Nothing to be proud of but got it done.
28.12.81

23:05

23:10 on a treadmill @ 1%

First mile at 9 mph, fell apart and was all over the place for the next 2.11 miles.

rcurriejr #99

Sounds like you over-pronate...but it would still be good to get it checked out. One more piece of advice that will save you from making a costly mistake I once made. Running shoes are for just that, running...put'em on, haul some-ass, and take'em off. If you do this they should last around 350 miles.

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

Run 5 K: 29:43
Compared to 070122: 27:57

Should have added 400M jog and pre run stretching to warm up, hams were still tight from last week.

5km row

18:55

22 y/o male 230lbs

22:20 windy as hell. felt like I was running up hill the whole time.

#27
An ACL replacement later...still working on equal muscle development in my legs, but one word - glucosamine. I've recently read documentation that it has no clinical effects, but I personally have noticed enormous decreases in knee crackling and pain. My Brazilian jui-jitsu instructor even uses the horse kind from the feed store - same thing but it's not FDA approved, just cheaper. Try it for a few days, and you may notice that the sickening popping goes completely away. When I forget my glucosamine, I just put earplugs in so the crackling doesn't distract me. Good luck

38 yo /M/ 195#

as RX'ed
22:31
Outside, windy, lots of hills but felt great!

M 167lbs 5'11" 38

5K
22:09

28y/o male 5'10" 185lbs
28:00 even treadmill
as rx'd
3-1 min rounds on punching bag w/ 14oz gloves

BW 58kg

about 45:00

cough/flu, heat, strained quad

22:50

C2 Row
5000m Drag 3
19.51.3 21

40/M/148
Treadmill 3.1mile 26:35 felt pretty good for the most part. First run in over 6 months. Started off at 8 min mile and then the wheels came off at 2.50 and I slowed down to recover and then rampted it back up at around 2.69 and finished strong.

#27
Try using Fish oil if you are not already supplementing with it. You can get it in capsuls or liquid. It has a variety of positive effects like helping with inflimation and overall joint health. Check the message board too.
http://www.crossfit.com/discus/messages/27/27.html

44/177 (post vacation weight)

as rx'ed: 24:12, a 10 second improvement, on the mill @ 1%.

24:46...but rowed 500m then rope jump X 2 mins X 5 set I think my left plantaris tendon ?calf muscle is partially torn.

I was looking at the CFT rankings in the FAQs section. what do those numbers stand for? How do you calculate them? I want to get a baseline and see how much I gain/improve.

Thanks
S

Ran for 27 minutes.

Probably went 3.5 miles.

M/23/bwt 190#

CFWU X 2

Saturday's WOD as rx'd: 17:53

...45 min drive home from gym...

Today's WOD (treadmill): 19.08

Been CFing for about a month, definitely couldn't have come close to that before. Huge gains with CF.

3.5 miles in lieu of 5K
27.41

I missed the daylight and going low impact on my foot, so I did the 5K on my elliptical.

Time- 45 min

Kate

22:30

21.30 on the C2 set at 4. Last time I was at 21.15, but I really felt like I had NOTHING today. Sort of pleased that I was at least within spitting distance of previous. BW=153#

Tariq

What a great day for a run!
Did 3 min intervals (3 min running hard, 3min jog)
for 45 min. About a 10k distance. Slightly less.
Hip flexor bothering me again...arggg!
Erin

#27 a GREAT place to get the purest fish oil around is innatechoice.com. Check it out

25:30 on hilly course
better than expected

21:21 (outside) which, according to my records, is a PB!!! The headwind going out and this weird left butt cheek cramp I'm having slowed me but the run back felt loose and confident. I needed to start pushing harder to get better at the 5K and I finally accomplished that today. I suspect any further improvements here will be smaller but well earned.

Next, bring on the calf cramps at 3am...

M/21 yrs/160#
Substituted 5k for a Double USNA E-Course
1-14:48
2-13:09

48 yr/old 200lbs

CFWUx 3 + push-ups

19:35 5K row

Thanks!!!!!!

Still hurtin' from last weeks sprints.

3.1mi in 34 min. It's lame, but I did it.

Team Lakeland
26:23

5K run outside, flat dirt course: 24:29

3 sec better than January, but still 21 sec off my best. Thought it might be a PR today as it felt good...I am going to have to really push it to better this time and keep dropping.

bw: 186

Subbed 5k row: 20:58 (pr)

21M
180

5 miles 35:13
5K for time tomorrow

145lbs/30yoa

CFWU x 3

5K in 22:53

pushed myself a little harder than last time (23:43), but still didn't kill myself.

Bwt: 134

Didn't push too hard today... think I feel a cold coming on.

On treadmill

21:10

M/40/215#

31:14

Way off my best, but I haven't run it in a while and it was my 4th WOD in a row.

last time
070122

At Town Lake

38:34

this time
070305

At Town Lake

38:10

22:00

Modified warm-up

WOD
5k- very slow (:26::26)

First time in a week I tried to jog since pulling my hamie. It's still tight and not 100%, so I took it nice and slow.

Bill 46 yom, 180bw

3 X CFWU with Dale, Dyson and Dominick

36 laps around the Ballys gym track (aahhgg!!)
21:48

Finished up with 1/2 body weight dumbell thrusters working on challenge. Did 6, 6, 4,
Waiter walk with 45lb Dumbells.
Called it a night.

M / 37 / 185

Time - 28:42

#98, Sean Kane: With all that, 35 minutes is smoking. Lad, you're a runner!

21/m/145

24:30(PR). Previous 5k was in the area of ~27

Either Crossfit is even MORE amazing than I thought it was or I lost a lap somewhere in there? (indoor track, 9 lap/mile, 28 laps total)

Oh well on a unrelated note, I tried kipping pull ups in warmups today for the first time since "josh" . I think I am finally getting the hang of the "kip". My kip is starting to become much more violent, driving me over the bar. But after the second set I had a little pain mid-spine and stopped. Anyone else experience this?

3 miles 22:49

36.23 course longer than 5K shorter than 4 miles.

27yo 200lbs

30:00

my california course is slightly longer than 5k

Just went out and ran for half an hour. Unsure of exact distance, but it was close to 3 miles, probably a little over. Had to stop twice for red lights at crosswalk.

23:25

34 seconds slower.

21:22

M/27/250
Beautiful day to run after a big snowstorm in MN.
Kind of snowy in some places but did it in 27:26.
watch says I Averaged 9:08 a mile.

Snow and ice a good excuse to avoid running..

1 hour of basketball
30 more 80% BW Bench Press

Ran 1, rowed 1, ran .5 and rowed .5. 23:37. Includes transition time between stations.

-D.

28/F/105#

26:06

0.5% incline on treadmill. have to keep stopping and stretching due to glute medius & IT band tightness.

ran 5K yesterday too

5k Row
20:28.9
I want sub 20min!!

23:02 - 48 Seconds better than the last official 5K WOD. 3 minutes to go to get to the magical 20:00 level. It is a long road ahead...

Might have been about 2.9 or so.

15:39. Wanted to die.

I admit, I bailed out on the running...though I had good intentions. Knees are a bit sore.

Warm-up: Burgener Warm-up, light snatch practice, and Knees-to-elbows.

Ran (jogged) 1 mile in 10:00 min. not at all fast, but usually i have to stop somewhere in there to catch my breath or slow down and walk a bit, so it was a bit of a victory.

post-jog, worked on 1-arm snatches up to 20lbs. and kipping. Finally think i got it figured out. Able to complete multiple sets of 3 and 4 kipping pullups, multiple times, for the first time ever. pretty excited about that.

Second day strict Zone.

18:59 on treadmill

33:59 down from 42 something last time...

27:15 on treadmill. walked 1 min after every 1 mile (2x)

First day back from my 2 week running break so this WOD was pretty appropriate.
3.1 mi = 21:36
Pretty pleased with my time but hoping to break 20 minutes soon.

38yo M 155#

Treadmill 5K at 1% Incline
26:24 PR (Wanted to break 27:00) (previous 29:42)

Goal is 24:80 on next 5K

CFWU x 2

sub 5k row
19:39.6

First CF workout...
m/22/165, former american football DB and pole vaulter...long layoff

CFWUx3... all fine except Pull-ups... 6,6,5,3

treadmill, 1 deg incline, 1 mile @8:45... this sucked... have not run a mile since my last HS phys ed class.

*Pulled my right quad while putting on my running shoes :(

-30:00 Treadmill (2.87m)
-35:49 (3.0m) Basically just tried to walk off the quad tightness

This is my 5th Crossfit workout, so I guess the 10 x 100m, 7x3 Squats, DB Snatches, DB Squat Cleans, and 400m runs have taken their toal on my legs--not to mention the rest of my body. I'm pretty much sore from my neck down to the soles of my feet (just added some blisters today.) I guess when I attempt some ring or parallett training my head will be sore, too--after I plant it into the ground a few good times. Now that's what I call a total body workout!

oh... on pull-ups... first time trying to kip... tougher than it looks...that was the most I could do in good form

Ran Hershey Park in Houston
5.6 miles
37:17
That makes for a 25 minute 5k.

~30 minutes w/ ~2000ft elevation change, could be worse.

I mapped out 5K and 10K versions of this. Maybe after the front squats tomorrow, or on Wednesday, I'll try the latter.

22:55

Bent press 55/75/90x3x3
Angie 18:12 (100 each of pullups/pushups/situps/squats) forgot my chalk so my pullups really slowed down due to hands slipping

--

5K:

On treadmill

31:26

--

Sub 5K row
22:30
first 2500 in 10 minutes. last 2500 :30 all out (1:35-1:40 pace) 2:30 recovery (2:30-2:45 pace)

about 26 min about 2.8 mi new run for me

22:11 on track

cfwu x 3

tried but only got 1 mile on the treadmill in 8:10...fail

felt like crap today, last time was 24min

Age 51/BW 240#
Row 5K = 23:08 (23:49 last 5K row)

25 min 9 sec

25 M
206 lbs

This getting back into shape stuff is way harder than I thought, In Jan 06 I ran this in 18:13. Today it was 25:19. A lot of work ahead of me.

43 yr
175 bw
did 5k on treadmill after a 2 cheeseburger dinner (BIG MISTAKE)
I had a side stitch before I finished 2x CFWU
Hurt the whole time, but finished in 27 mins.

23 male
6' 170

20:32

Fascinating and inspiring to see all of the aspirants just getting on their path to fitness, and/or working their workouts into moving kids around, pushing strollers, etc. Great stuff.

Neil(49)

Sub X/trainer 5 k

24.57

5 mins faster than last time.

Ellie still AWOL, should be back on tuesday just in time for front squats.

31y m 170lb.

5k= 24:40 then

CFWUx 3 (15 rep each exercise)
(decided to do it backwards today) :)

Sub'd 5k row
15:29

22:31
on treadmill @ 2%

33 yom, 204#

25:45 on road

45/145
outside on track,
2 laps WU
then 5km
23:00

Weather too cold to run outsied, and no access to gym. So..
Sets of:
Jump rope to failure
5 Burpees
MU's to failure
6 rds in 20 minutes

Treadmill:

8.5 @ 2% - 1st
8.5 @ 1% - 2nd
8.5 @ 0% - 3rd

21:58

Subbed Row 5K 22:11

23:18 (pr)

37/M/190--Syracuse NY
23:18 (pr)

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

23:47
Row

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

23:01

28:24 on the road

5k last weekend, 16:20, 5K pr 15:43.

Recent strength workout:

Treadmill: 1 mile 6:00
50 pushups
50 crunches
50 split jumps on 12in step
50 pullups (more like "inverted pushup" on a smith machine)

Repeat 3 times for 45 minutes. Oh the burn!

I like these Crossfit type workouts. I'm a competitive runner and don't usually have the time for your standard weight lifting regime. I'd much rather hit the body weight exercises for time. Get some!

a little over 5k (3.15 miles) outside, too nice to run on treadmill
22.34
ran it then measured the path the best I could with Google Earth.

On the road with no running shoes - Fran in 5:12

First time posting. 34years old - 170lbs - 6'0"

Ran 23:30 after a weekend of ice climbing.

Combined 5k and front squats WOD into one day

5k in ~20 min on treadmill

Jeff-Row'd 5K 19:56 damper 3/4 closed
Charity-Snoho. trail .5-Ritchey Rd. 3.2ish
24:27

5k in 22:48

on treadmill
26:06

36:48 5 k time.

down hill time was great, uphill on the way back killed me and my back. Ouch. Will try for under 30min next time.

27:26 on treadmill

as rx'd
5k 28.00mins

25:02
pretty slow at 6am...

24:33

previous: 27:08
previous: 24:37
previous: 25:51
previous: 24:47
previous: 25:13

Oh No! My stopwatch gave out 5 minutes into the run. No time, but I felt OK.

treadmill run 24:27
7.0-8.0 increase .1 every two minutes
:45 at 8.3 :45 at 8.5 :57 at 9.0

52 seconds faster than when I ran it about a week and a half ago. felt really good.

bw 204/35
5k=25:55

Scott bw 180/35
5k=24:25

24:06, AHR 160.
on treadmill at 1%. 1 mile w/u, 1 mile c/d.

bw 215/42

time 5k = 37:00

treadmill @ 1%
21:09

Legs still a bit heavy from PainStorm XXIII on Sunday...
20:20

30:55 on treadmill
(mile 1 at 2%, the rest at 1% incline)

Prior time
Jan 22, 2007: 32:00 mins

Did this on 3/6.
1/3 CFWU
21:44 - about the same as last time. I think I'm reaching my limit on what I can do without adding in some more running outside of the WoD.
On treadmill at 0.5% incline.

Ran for about 32 minutes maybe ~3.7 miles

M/6'2"/290lbs/29yo

21:50

19:54. Slower by a bit than last time, but last time was a couple hundred meters short. Ran inside at 1.5% incline (level 9 mostly with short sprints at 10 twice and 11 at the end).

168
20:32 row

M/195/49

21:30 as rx'd
Avg Pace 6:56 min/mile

Notes: performed 070306. Nice day in Seattle, sunny, 60 deg F. 1 minute faster than last July (060718)

28:43 on treadmill @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

got to run more bay to breakers coming up!

33 / 232#

23:45

5 km, run outside
21:32

CFWU 2x 15
did not finish the 5 km. Extra: ladder weighted pull-ups + 10 kg, step 6 + 6 reps.
try again later, Johan

A bit windy and hotter than hell as usual in North Queensland. A couple of slight hills nice smooth surface.

5km - 23min

adam 24/145 22min
dad 57/183 38min, slightly longer course

30 minutes of fartlekking.

29:06 pb
39 yom, 167#

25:00

CFWU X 3 (15 reps)

28:30 3.2 miles

28:33 in the SNOW!!!

2" on the track plus it blowing in my face. over 2 min slower than last time, can I blame it on the snow?

TSCHANZY 45YOM 175LBS 5'9"

22 MINUTES ON TREADMILL

30 min outside with good breeze

49 yom; 230#

After a dynamic warm-up, I used a treadmill at 1% grade and ran a 5k in 29:12. Fastest speed 6.8 mph towards end of the run. Followed up with stretching and a little bit of swimming.

M/36/195

After missing 2 days completely with a sinus infection, I tackled the run.

CFWUx3
on treadmill - 0.5% incline
1.5 mi - 14:08

All I could do given I have felt like garbage for 6 days.

21yo male 168lbs

33:04 on treadmill (5.5mph for the first 2k, 6.0 for the last 3)

I did it after doing 2 rounds of the crossfit warmup and the front squat WoD from tuesday.

3.1 miles
time=27:00

Finally got my run in. 3.66 miles 24:05

5k
27:22
better than last time, but still half min off pr

Olivia

3 miles on treadmill, 1% incline
28.30

45 bike ride and
30-20-10 for time of single dumbell 25Lb lunges,knees to elbows and ball slam
9:40

cfwu x 3, 12 of ring dips and pullups, 15 all others
rowed 6250 m on c2 (seemed correct sub): 27:38

By the way, for those of you who are curious, what is going on in the background of the video is Neal Cordova's (aka Street Rat) parkour/Street Stunts class. He is teaching wall runs and wall flips. The class is located at the Novato Gymnastics center at 950 7th st. in Novato, California. If anyone is curious, check out www.CrossFitMarin.com. Neal also has a MySpace profile. Search for CrossFit Street Stunts on my space to see it. We've got CrossFit classes, Gymnastics-crossfit classes, and the Parkour/Streetstunts with Crossfit conditioning classes too. Feel free to e-mail me if you have any questins at Andres@crossfitmarin.com. l8ter.

M
29
200 lbs.

3.1 miles (on treadmill) in 23:08

M 34yo 6'6" 205#
25:01 on treadmill for 3.11 miles

best previous treadmill time was 25:48

:)

27:something

STILL sick...

Ran home from the dog park - gmaps says 4 miles pretty much on the dot. Somewhere around 30 min. Feels like the first day of spring!

ran it today the mrh- laclede loop
ran it slow, felt tough- not enough sleep and wore down. Felt good when finished, helped me out physically.

22:52 (first time outside)

M/074/215/42 yoa
27.05

Lost two minutes since October

M 30 76 kg
35 mins

12K race 1:05:05

Started out too fast, then my ITB flared up. After about 6 miles, one of my law school professors caught up and beat me by 2 mins.

26 yo
male
195
5'10"

19:36

Age 35
BW 183

Last time: 24:00
This time: 23:42

Age 35
BW 183#

23:42 vs 24:00 last time

31yo/m/185

done one 3/11/07

on treadmill
8.7 @ 0.0 for ~1.5 miles
8.0 @ 0.0 for ~1.6 miles
22:32

28.12
cross-country, very uneven in parts.
first 2-3km were uphill.

Golf-course run / door to door from gym / 22:20

44, 5'11", 203lbs
32:27 PR
-dropped ~2.5 mins from last time
-a bit disappointed because i believed i would go under 30:00
-11:43, 10:14, 10:30

25:03

Last time 25:46

m/ 30/ 6-2/ 245

CFWUx 2x 10

Instead of running 5k, I ran as hard as I could sustain for 10:00 away from my house, then returned the same route in 11:37, for a total time of 21:37. I believe the distance was close to but just shy of 3 miles.