Sweet my favorite!!!

i'm gonna find a nice secluded trail to run on where no one can see me. After todays filthy-fifties i'm gonna look like a wounded seal running tomorrow. [no offence to any wounded seals] at least it's not 10K.

ratt

hmm, wonder if my dog will wanna go..

I was expecting this and afraid of it. I don't like running and my first proper run in years was Michael a couple of days ago.

Well, train weakness, eh?

gaucoin, my comments excactly. hopefully the run will loosen me up a bit.

great video, thanks for posting it!

On a treadmill, What is the incline that best simulates running outside. Thank you in advance.

Gonna do sprints instead. Maybe test out my new stopwatch with tabata sprinting...

pissed at the adductor I strained on the filthy 50. We'll see tomorrow but I forsee a 5k row instead if it's less painful.

Just a quick off topic question, feel free to answer:

I was going to order a pair of rings from Power Ring Training (on the equipment section at the bottom of Crossfit's main page), but it won't let me order it. Does anyone know of any other good rings to get? Portable, blahh blahh...

Thanks

#7, generally 1.5 to 2

Post #7. It depends on how fast you go. For a slow steady pace of say 8 min a mile you do not need to worry about an incline as air resistance is so neglible. A lot of people suggest 1-2% (the faster you go the closer to the 2%). For a 5Km run I wouldn't go more than 1%.

Aerodynamics is very complex and there is not a great deal of research on wind resistance in distance running (unlike downhill skiing and cycling).

You can read this http://mysite.verizon.net/jim2wr/id110.html

but it doesn't have a set answer to your question of simulating outdoor running for any individual due to so many variables (wind speed, tight or baggy clothing, long or short hair, etc.).

Any recommendations for rowing or swimming distance instead of 5K run?

Just told my husband tomorrow will be a 1-1-1-1-1-1-1 something and I will post "come on Coach we can do more than that" (kidding, of course)

Then, I checked the WOD, and I yelled (not really yell) Noooooooo! (I have a mental block running anything more than a sprint!)

His response was "Oh come on, you can do this! Perfect, after today. Coach is right on!!"

By the way, I beat his time for filthy fifties by 20 seconds!

whoooo! great job valerie s.! oh and I am with you on the mental block with running. I have to stop after every 800m or so and stretch as everything just tightens up. I'd rather just sprint too, gets it over with faster!

Ever since those weighted pull-ups I've felt a sharp pain about mid-back whenever I do any kind of "bouncing" motion, which includes running, kipping pullups, etc... Does anyone have experience with something similar? Do I have to lay off until it goes away, or should I push through it?

Figures. I ran a 5k tonight to work up a sweat and take a break from schoolwork.

16: you tweaked something. no big deal, but working through it won't help.

take ibuprofen, take two or three days off from anything that makes your back hurt, and stretch as much as you can within reason. soak the area when you shower, and be careful how you sleep. if it still hurts at the end of the week (or if the pain increases suddenly) see a doctor.

in the future, stretch out a little more before you work out, and warm up at the start of your exercises (ie, do some arm rotations, some pulldowns, and then some pullups before you move to weighted pullups.)

Excellent, a nice 5k will be a perfect loosener after the fun of the FF.

#10 Samuel--

Try Ringtraining.com

I got their Elite Rings and I love them.

Tyler Hass is very helpful.

Valerie S., I can't believe you beat Jerome at the filthy 50...Nice work. I think he'll smoke you at the 5k though...

Looking forward to this though my hamstrings might fall off...I did the filthy fifty yesterday and then I made up Micheal from Sunday because I ran a 5k race, on Saturday, a rest day...oh well here we go!

Yes!

I escaped yesterday's filthy fifty for a good start with the new team! I made some mistakes and dropped too many balls (I'm a wide receiver in US football), but physically I had no trouble running with players 10 years younger than I. Thnks CF!!

As for today: Since I'm pretty exhausted from yesterday, I'm not gonna go hard - in fact, I'm not even gonna time. But I will do it this afternoon.

This will be my 3rd WOD, I did the 50's tonight, holy crap it was brutal, I didn't do the ball throws or double unders cause apperantly the terrible gym I goto doesn't have either. I just assumed any gym in the world would have these 2 items. Anyhow I almost puked 3 times, I just had to imagine my DS was screaming at me telling me its weakness leaving the body. Anyhow, loveing the work outs so far, the run will be a nice break though, that is if my legs still work after today.

Hello all,

For those looking for a Tabata timer/music I compiled Black eyed peas songs for a total length of around 24 mins.

One dilemma don't know how to post on the blog.. can anyone help?

When I get to posting it enjoy!

Mark

All,

Anyone who wants the file just email me and I'll send it to you.....

Mark

what is your email mark. I would like a copy.

Rob

Just bought my ticket to LA. It's all happening.
I'll see you at the August certification!

did 5.25k in 24 mins..... I'm guessing this equals my 5k pr of 22mins, but I can't be bothered to do the maths.

Then did 20min yoga to stretch off.

As a side note, following a brief read about POSE running I attempted to stay on my toes, (well, balls of my feet) a bit more during this. Initially I really felt very smooth and quick, but towards the end my claves tired and I reverted to my usual flat footed plod. Anyone got any tips as to how to implement this method??

btw, 'claves' are those muscles at the bottom of your lges.

Not sure if you guys already know about this, but there's a very handy online tool for measuring running routes. Just find your neighborhood, start recording, then double-click your waypoints. The app calculates the total distance in miles or kilometers.

http://www.gmap-pedometer.com/

You can even save routes. Here's mine for tomorrow. Three laps equals 5K.

http://www.gmap-pedometer.com/?r=815987

By the way, if you're in Minneapolis and looking for an occasional workout partner, drop me a line.

thanks for that link John, it's going to prove quite usefull

Kev #6
The Navy recognises 1% incline on a treadmill as outside equivalent. I doubt we researched it that much but I'm sure there is some rationale. In addition I read the same equivalent in both the old Muscle Media magazine and Runner's World For what it's worth.

Attention: Virginia Beach CF trainers

Are there any level 1,2 or 3 CF trainers in Virginia Beach wanting to train people, but lacking the space or the equipment?

I have been looking into warehouse space in the area, but I don't know of any trainers looking for work. If this interests you, then please email me so we can talk about it further.

Thanks,
Pat

#6 and #11

Use 2% incline to simulate outdoor running. The purpose of the incline is not to simulate wind resistance, but the fact that, when you run outside, the ground is not moving the other way. That is to say, the treadmill is helping your legs move, and a 2% incline provides roughly the same resistance as though you were doing the work all yourself.
The other thing to consider is speed. You are able to run approximately 1 km/h (0.6 mph) faster outside than on the treadmill, so your time will always be worse on the treadmill as it would if you went outside.

other than the need to be able to compare progress over time on any given distance, if you know your normal time for a 5k do that time on either the bike or row. not exact obviously but will be ok. today: 5k run: 18:24, immediately followed by a 5k row: 20:49. unintentionally simulating altitude sickness as well b y being hungover, haha

#34 - Exactly. Also...a slight incline on the treadmill is supposed to be better for your joints.

BW: 170
Treadmill 5km
0% incline (no incline because I have 5km race tomorrow)
10mph
Time: 18:36

Still a bit dead from the FFs. Actually, deadder than Elvis might be a better description.

Rowed 5K in 18:42.

A whopping 3 seconds faster than last time.

5K on Treadmill: 25:21

Ran for about 25 mins with dog, don't know distance, but probably 3-3.5 mi.

As Rx'd 19:05

Running is probably at the top of the list of my weak points right now. Not good at it, don't like it, it's painful, etc.

3,2,1 Go!

Jogged steady for first 2 miles, then did walk/run sprints for the next 1.5 or so.

Total time: 26:50 Didn't see any threads on the message board specifically about running. Can anyone recommend a resource to help my elephant like running style?

Treadmill 5km
0 incline
23:08 - first timed effort for running. Harder than I thought.

27:04

41yom / 151

CFWU x3 x12

Treadmill 1% grade varied speed between 7.0 and 8.0

Time - 24:59

Howdy,
Work
{Ring dip and Knees-to-elbows;21,15,9}.
Duration 7:50.
Dips were 21; 5,6,4; 6,3 and KTE's were 12,6,3; 6,5,4; 5,4.
I need some rest...

Darrell, your post at #93 yesterday was an all-timer and perfectly, no eloquently, describes the wonderful nature of this thing we call the CF community. Thank you for your beautiful words.

#42 - check out resources to change your running technique (popular in triathlon crowds...): evolution running, pose running, and chi running techniques. all have their merits and drawbacks, and all promise to make you more efficient and with less injury.

I used to use running, lsd style in my workouts for the last two years. Since I started CF around Thanksgiving, I have completely dropped running unless prescribed for the WOD. Now I dread seeing any number with a k behind it. That said I must say after the last two rounds of the WOD, the 5k was welcomed.

2.7miles-21 minutes To dark to do my whole route, the end goes through the woods.

Still a day behind. Did the "filthy Fifties"
24" box jumps
jumping pull ups
40# kettle bell swings
walking lunges
KTE
used a swiss ball / hooked feet under bench for back extensions
45# push press
20# wall ball
burpees with a push up and a jump
tuck jumps
completed in 30:09. Will do the 5k tomorrow. Have a good day.

Age: 43 BW: 156
22:23 (Best guess dx -over the road)

Attention all CrossFitters! You can help support of our military in harms way in Iraq & Afghanistan.

Check www.crossfitorangecounty.com/fundraisers and assemble a team for the Trevor Win'E Memorial Day Challenge.

More information will be following soon on the CrossFit Corporate site.

The "Trevor" Challenge is:

Teams of four will work as a team to complete,
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
For time.

CrossFit "Infidel" T-shirts for the top five fastest teams. Great prizes for the top fundraising affiliates as well.

WOD 5K
21:29

Repeat from rest day, since I posted so late: Bingo, John, Tom, and Jon H, thanks for your kind words. It's good to hear. I never forget it, and I have had many of the same feelings you expressed, both before I came over here, and after being here, sitting safely behind the walls at Camp Cupcake while the young ones drive all over Iraq and into harm's way. Most of wish we could do more.

I also don't forget the many of you that are nice to my wife and kids while I'm away, who keep the peace back home so I hardly have to worry for their safety, who drive carefully, who slow down when you see them playing, who teach them in school, and so on.

If there's one thing I could communicate to the folks back home that I don't hear being said, it's the understanding that what you do is what is behind what the troops can do. America is the only nation that can put a force this large, this well equipped, this well trained, this well supported and integrated into the field. It's US productivity and innovation, built on property rights, rule of law and economic liberty that gives us the unique power we have to do right by each other, and by the troops we send into harm's way. You are all doing your part, as you pursue your self interest. There's more to doing your part than sacrifice - to me, that's the true beauty and pure freakin' magic of liberty. The whole world can still get some of that, because of America. That's worth fighting for.

To much to say to finish here. I'll be glad to you join you back there, but feel quite grateful for my chance to have a go at it here.

Did a birthday FF today - memorable!

Paul

21:04

Paul #52

Don't stress too much about being "safe behind the wall" while others are on the roads. I struggled with that while I was there, until someone told me that everyone in uniform has a job to do. If that job requires you to go outside the wire, than you go, if it doesn't, than you don't. Just do the best you can at what your mission is, in order to support those outside the wire the best you can.

I was reminded that inside the wire isn't always safe when a co-workers billets trailer was hit while she was working at the TOC. Thankfully the rocket was a dud and her roommate was unharmed.

It's called a combat zone for a reason. Take care over there and come back in one piece.

Steve

Row--21:02.7
Jay

as rx'd: Doc 21:43, CO 22:37. Tired, very, very tired.
-Doc

Almost did a backflip of joy when I read this WOD!

I hurt all over after TFGB and FF, a nice run will feel great and loosen me up.

rowed 5k 19:53.

then played basketball for an hour, then tried, miserably to run through the FF from yesterday.

started out strong, but by the time i made it to the burpees i completely ran out of gas. ended up laying there creating a nice puddle of sweat for about 10 minutes and realized i wasn't going to get enough go juice to finish so i crawled to the locker room. will have to try that one again without following up 2 other workouts with it. Still disappointed in myself...

still shaking a bit an hour after i crashed. I love this stuff :)

23:58

cfwu X 3
19:45 5K row

Thanks to everyone on this sight for making this a great community. As a former Green beret I was wary of this type of workout at first. My first go was yesterday with the "filthy fifty" I think its called. Lets just say my average 5K is about 19:40, today it was 22:03. Great workouts, great people....rock and roll.

24:23 on outdoor course (thru neighborhood). A little slower than last time (treadmill) but like that I kept the pace under 8min/mile in 32 degrees.

Are there any CF'ers in the New Orleans area? Preferably in Metairie or Kenner?

M/165/Liverpool UK

22:51 [pr]

chuffed.

No doubt FireSmac! Jerome isn't capable of running as slowly as I do!

Age: 41
BW: 165

CFWUx3

5k as Rx'd: 20:44 (PR!)

almost two and a half minutes faster(!) than my previous PR of 23:10 (1-22-07)

third week on Paleo Diet; treadmill @ 9 mph

New to crossfit and first time with a run so here it is 30:03 on a treadmill with a 1% incline. I feel pretty proud of myself usually can't motivate myself to get out and run!!

#15 Matt F., and any of you out there with musculoskeletal problems (I'm sure there are many)

An excellent resource for rehabbing muscle and bone pain can be a chiropractor, but you must be choosy in who you see. Some chiropractors specialize in reducing healing times and restoring functional abilities of the muscles, bones and joints. They will perform a series of tests that determine what muscles are strained, and what joints may be injured. Then they have an assortment of conservative methods to more efficiently return the body to peak functional ability. A good chiropractor can and will explain to you exactly what you have injured and what methods they can use to help you return to your proper form. Be cautious of those who make you sign up for long-term contracts as, in my opinion (a current chiropractic student), the chiropractors goal is to return you to full capacity as soon as possible.

31:00 more like 4 mi

biked 10.5 miles
run 1 mile
row 1 km

Ok to run 5k on a Crosstrainer, or is it just....lame?

Male 6'7" 200 lbs
24:14 5k on treadmill @ 2% grade

50/200/75"

Row 5K
24:36

M/29/170

5K on treadmill--21:12
0%incline (didn't realize 1-2% was better simulation until now)
(first two miles at 8.8mph, then slowed to between 8.5-8.8, finished last .1 at 9.9mph)

Still sore from yesterday's WOD.

Good times!

Really wanted to get under 30 minutes this time.

* treadmill, 3.1 miles
* mostly around 7.1 mph

29:10, beat last time by 5 minutes

adductor strain didn't miraculously get better over night so running,squatting and jumping are out. Time for a few days of rest I guess.

27:30 - 50 seconds faster than last time. Not bad considering by legs are toast from the FF. Tomorrow will probably suck even more bring it on!

24:55 as rx'd
:44 improvement from last time

!!!!!!!!!!!!!!!!

CFWU x3 25# weighted PUs and dips

no measured course so ran 20min at 6:30-7 pace.

2-0 out

Subbed row - 20:34.5
Achilles still hurting.

23m/5'9"/179

forgot to start the #@*& timer

approx 30 mins

I rolled my ankle lastnight and was wondering what I could to substitute for the run. It doesn't really hurt to run but if i hit a rock or stepped on it wrong I would be done for. I dont have a rowing machine and could possibly get to a treadmill but that still makes me weary. Any suggestions? Thanks!!

21:30 indoors on a 1/10 mile track.:24 seconds slower than last time outdoors. Too cold to run outside in Denver.

22m/5'11/165

I ran 11 miles in 1.14ish...San Diego is beautiful at 8 in the morning....

Ran to gym, approx 4.25k, 27:32. Yes, I'm a slow runner, but cut around 5 minutes off my time.

Then did some O-lift training drills and overhead work, (pp and ohsq) as well as some band assisted pu's.

Ran into someone at the gym doing crossfit. He was in the midst of doing the ff. He said it was his first CF WOD. It's good to know I'm not the only nut in the gym:)

37 bw190

5k 18:36 PR...not bad for an old guy

20 bw 165

19:01

Chadlee51 #83 re: sprained ankle...

Go for a swim if possible.

I just read about tractioning the ankle to reverse a sprain by JumpStretch.com using their stretch bands. Handing it off to my chiropractor to peruse next. They claim RICE doesn't work, well at least not the Rest or Ice portions as those two tend to exacerbate the problem while traction and movement allow the body to continuously flush healing fluids around the ankle and allow almost complete recovery very quickly. An interesting read and I have already tried to apply the same logic to sprained wrists with success.

23m/6'1"/200lb

approx 22:00

had to stop and restart timer while waiting to run across intersections

24:30 (:20 improvement)

rough terrain but the best i've felt on a run in a while

WOW!!! The crossfit WOD falls into place with my schedule. Had a 3 - 3.5 mile formation run today. Finished in 27min having to keep with the group pace. Carried the guidon hoping that would make the slow pace more challenging. I might just have to run it again tonight and see if I can get it in the 23's at my own pace. Then again you never know what tommorrows WOD will be.

CFWU X 2

3.1 miles through the neighborhood and around the park:

30:04:26

25:38
Been subing rows for runs the last 6 mo.+_ First run in a looong time. Felt good to run for a change.

26yom 6'5" 208.5 lbs

3.1 miles on treadmill

25:06

as rx'd

22:55

usually run a 3 miler but today we figured out a true 5k course.

What's next? I am ready for some deadlifts!

Subbed 5k row...running a 5k on Sunday

23:12

28:12

I hate running. Just about quit on this one but did the 5k as rx'd.

Knee rehab stuff. And then:

5x5 w/50kg Back Squats
alternated with
3x5 w/25kg Weighted Chin-ups
then
25reps w/20kg OHS

BW 65kg

M/191/30

The pic made me think of rowing, so I subbed 5k row.

Found a good, smooth rower at the gym and settled into a good breathing rhythm. Drag at 5.

19:14.8 (pr -0:15.2)

39y, 189#

jumped rope - 20 min
bicycled - 6.5 mi
5k - 26:42 min

30ish sec in between each

Ran about a minute slower than last time. It was so hot I had to slow a bit half way through.

23:39

age 29
bw 165

31:00 - 5k
First time running with no knee pain!!! Very encouraged

Age 34
BW 145#

Run 3 miles

19:30

I hate running.

30:36

Almost three minutes slower than last time. Of course, last time I wasn't running with into a 25mph headwind, and hadn't just done TFGB and FF. Lower back seized on me during the first mile and never loosened up.

26 yo/6'3"/195 lb male

2 miles at 12:14. Back started to stiffen up and I decided to cut it short. I was seriously gassed, though, and probably would have finished around 19:30 or so. Should have warmed up more or just started slower. Haven't run a 5K since high school, and I'm well off my PR of 16:34. Did manage to do five minutes of stair repeats when I got back to my apartment, though. Had the Rocky Theme cued on my playlist and couldn't resist.

Caught up with Front Squats, details there.
185 PR.

Shuffle off ot Buffalo for national PeeWee Hockey championships. Nephew from CT in the tournament.

New to CF...do we still do the CFWU before the run??

49 yom

30:13 Feeling pretty worn out today. Only 15 hrs since doing yesterday's WOD, plus Krav training earlier in the day.

Was a bit disappointed since I wanted to be under 30 min this time around.

PS The CF forum is now being blocked by our network nazis here at Offutt AFB and I have to wait until I get home to update my workout log. Argh!!! I hate bureaucrats.

Aylin- It's up to you. It's a great way to get the whole body warm. I do the CFWU prior, and then start out slowly till my legs are totally warm and loose. Especially after some pretty intense leg days. Hope it helps.

M/32/5'6"/190

22:42 - pr

had to take a couple of weeks off to nurse a pulled muscle in lower back. feels good now. 3-2-1- go!

16:47 en route to 8K in 26:54

23:02

29:25 (pb=29:06)

25:35

On treadmill, first time running that distance for a long time, but it felt pretty good!

last 5k on treadmill 24:27
last 5k (approx.3.1) outdoors 28:19
this time 5k (approx. 3.25) 26:39

pretty sure this is my pr on the outdoor 5k. not my strongest thing, but always feels good to finish it.

bwt 240 age 31

sidenote somebody posted a site that will measure outdoor distance does anybody know what site that was?

19:25, subbed row for run. My body was just not up to the pounding a 5K run gives out, turns out it was barely up to the row ALTHOUGH it was a new PB by about 17 seconds. I rowed with much lower SPM and then I would do a mini-sprint for the last 200m of ever kilometer except for the last one which was more of a 500m 'sprint'. My ass feels broken.

9am - as many rds in 20 min - 400 m track run/10 hspus's/1 bleacher sprints - 7 rds

11am - 12 min run/10 rds Cindy/2 min run @ surf in HB, Cali

still not feeling well, ran 30 min @ light intensity in HB, Cali

Ran my last 5k on March 11th @24:49

As Rx'd
24:26

Had a lot left in the tank, last 100M through Stevens Park was an all out sprint. Felt great today =D

M/37/174

Great day to run in DC! Cool, sunny, and dry. Had a group PT run today, 5 miles in 38:40 and did not feel like I was pushing very hard. Probably would have hit a 21-or-so-minute 5k, but today was too nice a day to race. Just enjoying the great weather.

#9 - I recently ordered some rings from Elite Rings from http://www.ringtraining.com/ and there treating me good

I played an hour of hockey instead. Felt good after yesterday to get out move around on the ice.

age22 bw160

ran 3.8 miles
34 minutes

35/199#
5k=25:35

24:52 , 30 sec slower but no stitch this time. 12kmh average on 1% incline treadmill...

I hate running distance (anything more than 400m to me is distance). I broke it into 8x600m+; once around my high school over varied terrain. Total running time was 24:57. In order for me to become more fit, I must embrace that which I despise for if it does not kill me, it makes me stronger.

26yo/M/68kg

standard little guy who can run, but can't lift sub for 5k;

Back Squat 5-5-5-5-5

92.5-92.5-92.5-92.5-92.5KG

slightly up on last time, cool.

road construction here today so made up the second half of yesterday's filthy fifty in 23:19

10 minute snatch set - 80L/80R. Hand switch at 5:15. Chalk on fingers and thunmbs only, none on bell. Grip was feeling fatigued today, but no deadhanged reps. 20 seconds of overhead resting at the end of the right hand set.

10 minute break.

3x15/15 36# kb jerks with solid 2 second overhead lockout every rep/3x30 reduced kip pullups (reduced kip to prevent any skin tears). No hand or grip problems.

5k run - 24:13

45 / 181

as rx'd on treadmill at 1%

28:02. Hated every step. Really beat now after yesterdays FF and today's 5k. Looking forward to tomorrows WOD.

(refer #4)

28 minutes. That was nowhere as painful as I thought it'd be!

Now got three hours of aikido to enjoy the rest of the day. :)

3 miles in 29:13, cruised another minute to get to about 5K, completed 4 miles in 42:43.

Best effort to date for a 5k.
I am proud of myself. I know I can get a lot faster!
22:08
Ran outside, lots of hills and lots of wind.

5km run

time 24:27
way off my best but first time I have done one this year so happy with that

30/M/200

Bike to gym

CFWU x 3

21:59 for 3.1 miles on a treadmill w/ 1.5% incline

I absolutely abhor running on a treadmill and had to spend about an hour convincing myself to do it this morning. Kind of glad I did. Got a 5K on pavement soon and hope to break 20:00

21:20 outside

first crossfit since early march due to snowboarding shoulder injury

28/M/185

27:34, 3.25 mi. on trails

37/M/167

on treadmill @ 1%
20:43

Hey-

M/48/197

WOD: - 27:10 on track

-K

A day behind...

For time:
50 Box jump, using an aerobic step with 5 risers
50 pull-ups on Gravitron
50 Kettlebell swings, 25# DB
50 Walking Lunges
50 Knees to elbows...or as close as they were coming!
50 Push press, 45 pounds
50 Good mornings
50 Wall ball shots, 5k, all there was
50 Burpees
50 Double unders

Time: 29:26

Felt off today. Was tired but was mad I did not work harder.
Erin

Brian-

http://runthere.com/

-K

21:06 on neighborhood streets

Three laps of 5K/3 each: 6:50, 7:17, 6:59

Male
5'10"
195
26

As Rx'd: 18:59

30 Handstand push-ups and 100 leg raises.

M/28/218# (down from 236# at New Years)

5K as Rx: 24:00

Ran on the trail around the Duke golf course in Durham, which is nothing but hills. Still destroyed from last night, can't wait for tomorrow!

Did 4 miles followed by some body weight exercises. Didn't keep time as it was a group run.

For those asking about the run route mapping sites:

http://www.gmap-pedometer.com (previously mentioned)

http://www.mapmyrun.com (allows you to look up run routes planned by others, etc.)

36 min. after yesterday, I wasn't pushing too hard

23:00

M
5'10"
170lbs

5K - 20:08

Over two 1/2 minutes faster than 24 days ago.

yesterday I did the WOD, the filthy fifty. It was my 1st WOD.

today I am extremely sore. My body aches in a way that it has never done before. Just typing is painful and I seem to have a fog in my head. My stomach is upset and anything I eat seems to flow out the other end.

Is there such a thing as exercise induced flu?

55y.o. 155lb 5'10" 19:11 as Rx'd Did this on a treadmill. It was raining gangbusters here (San Antonio)

25:45

m/48/160 lbs

5k = 25 minutes.

Team Lakeland:
As Rx'd 26:34 Hell of a headwind for the 1st half today.

My god. I dont know how you all reach 5k in 25 minutes. Im still in pain from yesterdays work out and barely can move my arms. Either way good stuff, im off to the gym aiming for 45mins!

(21/m/180lbs)

Rx 26:33

Thanks Daniel P for the pedometer link!

38 min, kinda slow but i can take it since i just started crossfit last week. Ive been sore ever since...

33/M/210#

4 mi = 31'57"

5K = 24'22"

Not bad for re-starting my workouts...

26yom, 175lbs. 24:12, as Rx'd

30/M/215#
off road 5k w/lots of hills 24:28

M/27/150#/6'2"

Catching up - did the filthy fifty today. first time doing that workout. broken sets of everything except for the back extensions and box jumps. was surprised that i could do double unders, but broken, only one at a time.

48min - lots of room for improvement.

#151, Veronika

I'm no expert, but because of your symptoms and the fact that it was your first workout, you should check out the following link: http://www.crossfit.com/journal/#1917
Not trying to scare you, just keeping you informed. Feel better, and keep with it.

3mi boots
22:15

#151, It wont always be that bad, that being said I have definately felt that way on several occasions. . . but were not here because its easy right? Also, the Filthy Fifty is a hard start no matter what!

I finally got out of the home office and out for a run today. Just went hard at it uphill for 15 minutes, took a quick breather and then went up and down some nasty hills for another 10 minutes. I'm sure I saw Pukie just around the corner. I ended up walking home, that took me another 30 minutes.

280#'s/43 yom

Castle Park Time Trial Route 3.7 miles in 41:31.

5k Row in 24:42. Just a bit slower than last time. Felt horrible this morning, like I was coming down a cold. Yuck.

Does anybody have recommendations for healing ankle injuries? I've got a painful ankle/foot--ongoing over last 3 years--worse in last month--I have to be on my feet a lot at work, so by the time I workout, I'm worn out. I've tried all the standard stuff (except complete bedrest): RICE, ibuprofen, orthotics, braces. Any other ideas or experience? Looking for any ideas! Thank you!

20yo/m/5'8"/164lbs

28min

CrossFit OCMD running a 5K as a group on Saturday morning at Assateague Island. We'll have 23 people running in the race, but really just to get our times on a measured course and have fun. Should be fun to see all the CrossFit t-shirts on the race course! Funny how the main CF WOD today is a 5K.

Nice that we can all get faster by NOT doing 5k runs daily. I've got a few in my group tomorrow that will smoke the competition (those who run all the time). Should be interesting watching us warm up before the start with burpees, squats, and a few other fun things.

CrossFit rules!

Steve
CrossFit Ocean City

subbed 5K row

21:59

Mike Donnelly

Three miles: 21:09
Approx 21:51 5K (PR - Approximately!)

2 miles in 22:00 on a treadmill with 2% incline. Needless to say, I'm rusty. I alternated between 5.5 and 6 miles per hour.

Afterwards:

4, 3 chin-ups
5, 4 push-ups with feet on a step top (no risers)

30:00

21:20. Veronika, try scaling the workouts down for the first couple weeks before hitting them full bore. They are deceptively hard to the newcomer. Good luck, and happy crossfitting.

1.75 mi walk with 40# vest; 33:00

28yo M 170lb 5’10”
Warm up: 3 rounds of 10 squats, Samson stretch. Jog 400M, stretch.

Run 5 K: 26:16
Compared to 070305: 29:43
Stretched and did foam roller work afterwards. Gorgeous day for a run!

5k ROW rather than run
20:45

22:30

An awesome day in Syracuse NY called for my first trail run of the season. The trail was great, no mud spots and nice cool fresh air. Instead of 5k I ended up doin 8.26k. It felt so good to be outside. I'll have to time myself on the road to gauge where I'm at as far as race times go but nothing really compares to running in the woodline for me. I'll take trees to weave, rocks to jump and steep hills to attack over concrete and asphalt anyday. Get Outside! 3-2-1 GO!!

8.26k @ 45:51

BW 210 AGE 42 MALE
3.1 MILE 34:40 ON TREADMILL

Oh and MMA after the run kicked ass too!

i stumbled upon this here site back in early '05. i tried one of the workouts and thought: "now this is how you do it!"
but, over the past eight to ten months, it has not seemed as intense as it was even a year before. i have found myself skipping out on a lot of crossfit workouts recently and have been doing my own thing instead.
i started looking back into the archives and saw some awesome workouts that have not been posted since i first started visiting this site. you had people doing compounds!!! freakin' compounds!!! more cleans, more snatches and more stuff in general that would bust open most people's bellies seemed like the norm.
not that the workouts nowadays are weak, but will you ever post workouts that were posted back in '03, '04 and '05?

35/M/205
30:57

32/F/138
42:48

16/M/220
31:37

33m/185#/6'/CF64

WU: Sqd cals
WOD: 5mi formation run in 00:47:57

5K in approx 30min. mapmyrun.com is the heat!

27:46 (pr)

Run 5 K

More like intermittent running while trying to keep the walks as brief as possible.

24:40

I'm realizing that I ran more than a 5k today, because I ran 12.5 laps on a 400m track, but in lane 4. So my time still would have been slower than the last 5k, but not almost three minutes slower--probably closer to 1.5. Which makes me feel a little bit better. But good God my body is battered after the last few days. Didn't take the last off day because I was behind, and tomorrow will be five days in a row. I may take Monday off altogether (MLB opening day, how convenient).

21yom 167lb

24:00

C2 Row 5000m
Drag 4
19.56.3 SPM 24

45/145
5km road route
24:42

33:55
3.6 mile trail run (avg. gradient 2.6%)

BW 59kg

2% incline, about 35:00

lovely! and still trying to break 30 minutes.

Age 51/BW 240#
Well, I found the 3:30 I cut off the "Filthy Fifty" and then some. Row 5K = 27:21; It's good to be humble.

20:18 for a 15k bike. Not wanting to tempt fate and have my nearly recovered knee restiffen, I opted for a 15k bike.

M/42/198

22:31 Treadmill incline .1

25:42

Chad Caden
Elmendorf AFB, AK
148lbs

Great day in the AK. Mt Biked for 1.5hrs on snow trails.

Back Squats
245 X 3
245 X 3
255 X 3
255 X 3
260 X 3

Shoulder Press
145 X 3
145 X 3
150 X F (2+1)
150 X F (2+1)
145 X 3

3 Rounds
Row 1500 M
3 Levers
15 GHD sit ups
15 Good Mornings X 45#

M/40/200 lb

12.5 laps on Lackland AFB track (Warhawk if your interested) - 29:09

M/45/232
26:17

GluteHams were like wood after Filthy 50!

28:04 including waiting at stoplights

180/34

22:27 on the treadmill

46/M/195
sub row...bad knee
5k...17:21

Treadmill. Man treadmills are boring.

26:30

28:33

3 miles = 20.46min.

3 miles 23.57

Anyone one in Harrisburg PA contact me.

Did this on a track. Kind of boring, but very precise.

23:24. Not my best, but given that I did three 2 a days this week, I'll take it. Smoked and limping toward rest day. First mile in 7:15, then 7:33, then 7:52 (I think).

22:21, time coming back down slowly but surely. . .

Jeff-row'd 5K 19:44.8 damper 40% open
Charity-ran Jeff's runthere.com route 25:19

28:26 on the road

stretched and did some joint mobility stuff
I think I did about 3.5 miles, building intensity towards the end. Started around an 8 min pace, ended in the mid 6:15 range. 26 minutes total

Did 2.31km in 15:10
Ran down to Connoly, then Edgewood onto Bayers, up to Windsor, then down Maxwell (by bus stop) to the apartment.

22:48 about 1 minute faster than Jan.

26m/200#

i ran a 5k at the local university this morning, so this fit right into my schedule.

25:25

30/m/185#

5K done in 24:50
1% incline on treadmill

Ran on 3/31 in new shoes!
Morning: 3/31 WOD (power cleans)
Afternoon: Run 5k 22:23

Ran on 3/31
Morning: 3/31 WOD (power cleans)
Afternoon: Run 5k 22:53 (PR)

48yr/old 200lbs

swam 3K @ 60 min
tread H2O 20 min legs only [hands out last 5 min.]

as Rxd 26:30

big pipe: bw 185

rowed 5000m, 20:50/done after the power cleans

Jaimie sub row 5K: ~25:00
Paul & Damon run 5k: 42:30
Jen run 5k: 25:52

24:37 after a hateful week in the web w/nooo exericise.

21:30

First week doing WODs... feeling worn down, but still goin'.

WOD

22:57

24:26

previous: 24:33
previous: 27:08
previous: 24:37
previous: 25:51
previous: 24:47
previous: 25:13

23:23

On the Bike Trail. Doubled up with 1x10 M.E. Power Cleans after significant rest. Just back from a week at 9,000'.

5 weeks in
1st 5k
32min

Regular flat 5k course, 25:07. Off PR of 24:19(?) but considering how awful the last half felt with my breathing, I did ok. Last time out was 24:29 for comparison. I need to work on my breathing so I don't get horrible cramps.

5 K outside 22:10 PR for running outside, that hurt, legs done.

26 yom, 166 lbs, not a runner. 5.1k (mismeasured the first time) 26:45

5k Run: 33:23

5k: 24:18 (though I could have shorted the course by 100-200m... it was done on city streets)

Not too bad considering it was raining and windy (always in the wrong direction). I can see it only getting better from here. Also the filthy 50 yesterday was crazy and awesome.

2 weeks into Crossfit and I'm loving it.

M/6'1"/205/43

26:25

5 K run outside in a somewhat hilly neighborhood.

last time
070305

At Town Lake

38:10

this time
pre-panned reduced effort cycle this time around

At home

2 mi.

26:53

forgot my watch but felt pretty fast

7.5K 700 feet elevation change 45 Min exactly (@ HHS)

Ran out on trail-

11:30 out

12:20 back

Windy

34:15

30/m/155

Sweet! That wasn't as bad as I thought it would be after the filthy 50's!

My time could be better.

23:01 - 40 seconds slower than last time, but haven't been running as much due to an achilles injury

Around 17:40

26:08 PR (run at Carlsbad 5000)

22:51

34 seconds faster.

27yo 200lbs

did not run this on friday because of rugby on saturday.

rowed 5000m on sunday after doing cleans.
19:23

age 39
BW:184

24:07

24:07

had to skip it on rx'd day

23:25

35 yom
207#
5' 8"

Skipped a day after filthy 50. It kicked my ass. I'm still sore.

33 / 230#

22:10

Last time: 23:45

23:31

Wasn't particularly wrecked at the end, will pick up the pace next time.

Ran Broadway 5k. Didn't keep track off time. Ran with Curtis at his pace.

22:25

Run on treadmill

27:54

16:12

25:30, run to river and back..had to stop for traffic a few times

M 168lbs 38 5'11"
CFWU x 3

Run 5K (on TM)
23:44

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15) x3 - 13:04 (8 pull-ups, 15 elev. HSPU)
Rest - 7:12

WOD - run 5k

Mile 1 - 7:35
Mile 2 - 10:22 (had to switch treadmills)
Mile 3 - 8:27
Mile 3.1 - 0:52

Total - 27:16

Finished w/ 15 OvrHd Sq 45#

If not for the treadmill mess-up (kept increasing incline), would have been better. Still, post what you got not what you think you should have got. I think the CFWU is affecting this time heavily too, but that's cool.

From now on, I'm ending w/ 15 OvrHd Sq w/ 5# increase every week starting at 45#. Time I got better at those.

*****************************

Jan 01, 2007

Wt - 230 (22%)

WOD - as RX'd, run 5k

Time - 31:47

45/230

Rowed 5k

19:57.2 = PR!

Age 35
BW 181

22:49 - PR
last time 23:42

Ran around golf course. Didn't time it. Wouldn't have been anything special - a bit wheezy.

24:51

Last time: 25:03
165# male, 5'9", 28yr

3.01miles treadmill 1% > 28min

26:19 on the treadmill at the hotel. Felt real good. Did this one on Friday, 3/30/07

35M/148

On treadmill 3.1 miles at 1% incline
--started at 8.0 pace, increased at last mile; ended on 8.6 mph

Total time: 23:10

42 yoa, 185 lbs.
CF w/u, then 5k, treadmill, 26:25
Thanks Coach and Lauren.

36/M/196

CFWU x2

25:40 on treadmill

22:45

C2 row: 18:39.4

Notes: Performed 070401. Pace: 1:52/500M, 250 Watts average.

Feeling pretty drained this week. Crapped out on the Fifties yesterday, and on this as well. Performance on metcon workouts has been suffering for a few weeks now.

CFWU x 2
5K row aborted into a 2K.

24:40

28:00

30 second rest at around 3.5k

26-27:30 (didn't check, just hit "STOP")

treadmill @ 2%

40/6/190
cfwu
29:37

24.17 PR

cross-country; first 2-3km uphill

i took my rest day and ran a 40k, so i may swim instead

ran 5k over very hilly course- 3/4 mile up hill and rolling hills-21:30 (i'm an old runner! age 48) just joined the site yesterday- after yesterday- the "cleans" and "muscle ups" i thot i'd puuuck!!
I like it.

24 minutes blank, pretty tough terrain though.

Sub 3 laps around neighborhood (~0.8mi/lap)
1. 12:11.69
2. 11.34.67
3. 11.01.05

34:47.41 Total

5K = track (12.5 laps) = 24:11

Age 35
BW 184

24:12, vs. 22:49 last time.

44, 5'11", 204lbs
36:53 (+4:26 from pb on 03/05 wod)
-left ankle and hamstring hurting from previous wods; just couldn't keep it going today
-ran 1st mile; walked about 1/2 of 2nd and about 1/4 of 3rd

elliott (14): 1 mile @ 7:35; 1/4 mile @ 1:03
ethan (14): 1 mile @ 8:34; 1/4 mile @ 1:13
dylan (13): 1 mile @ 8:47; 1/4 mile @ 1:18
will (9): 3 x 1/4 @ 1:50, 1:30, 1:24
jackson (6): 3 x 1/4 mile @ 2:29, 2:07, 2:12