My only time to do that tomorrow is at 5am in the morning. 3, 2, 1... go!

Awesome vid! AWESOME! The information and corrections that have become so standard on the WOD are superb! Thanks Coach! Thanks CrossFit HQ!

I'm committed to run a relay leg of a marathon on the last Sunday in May so this is just what I need (and I'm gonna have to give myself more of it). Can't wait.

ps. mmmmmmmmmmmmm......doublemint

yay for running.

and yay for new balances.

i've got the zips and I'll turn in a better time than you just becuase I'm wearing them ;D

29:15

That is one of the most informative and fun(ny)Crossfit vids yet!!

Bravo!

Crossfit has expanded my musical horizons so much!

Oh, everyone, GUESS WHAT! I am working out a few days behind so I can plan ahead, and I just did the deadlift workout. Afterwards I stretched a bit, and touched my toes for the first time since my back injury...WOO!

I hate running... bleck

did 5km at lunch - 22 mins, died in the butt - thought lungs were going to explode.. (Just started crossfit and loving it) Only problem being that i go to a globo gym =(. Does anyone know of any good strength training/crossfit friendly gyms around the sydney CBD?

El Pollo Loco...love it.

I think this is my fault. I was sitting in class trying to guess what the WOD was going to be and begging the universe it wasnt a 5k. Get home, log on, and "D'oh!" Sorry guys (and gals).

That video rocks ! I concur!

mmmmmm doublemint ! :)

Way to go, Benos! Haha jk, I hate running as well. Well, I guess what Mark Twight had to say about not training weak points is true, even if he did try to steal crossfit. Discuss.

sweet video...i just makes me want to go practice squats and make sure i've been doin them right

lol @ Benos....i did the exact same thing :(

awesome video! "El Pollo Loco" had me laughing. great song too!

I love air squats! El Pollo Loco!!!!!

Love the video - great music, information, and funny on top of it all!

go Sean!!

awesome, want to test my 5k time & this is the perfect motivator.

forgive me if this is old info but this is a great way to map this:

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

great video, clears up a lot...

Definitely like the El Pollo Loco, that got a laugh out of me.

and now my cross country buddy can school me in the 5k, yay

HA! Great video! I'll be thinking about the moonwalk while I'm doing my 5k....bouncing round the room!

To # 10
Kam, there is a Crossfit affiliate in Sydney, have you checked them out? Link off the main page with the rest of the affiliates. Cheers.

I never made it down to Long Beach yesterday, so ended up doing some weighted pull-ups and 5-rep max shoulder presses instead. Kayaking around Naples Island will be the perfect sub for running today. Just over 5 miles.

I have to admit, though, the strength days make me feel like a bum, but I feel great whenever this comes up. I used to be able to run this in under 16 minutes back in high school and it's still my one real strength.

One of these days I'll actually measure the course that I run in my neighbourhood. At the moment times mean nothing as I have no idea about the distance.

#10 - Go to: http://www.crossfitaustralia.blogspot.com/ , Andrew and Don will sort you out.

well, 3 miles at 18:02. the extra .1 seemed like a moot point, did 20 burpees at end instead. per yesterdays musical discussion, listened to Dragonforce the entire time - the 600 bpm double bass drumming seems to do the trick. RLTW! matt

Great vid.

5k run 26:47 as rx'd

Is is just me, or is it easier to keep good squat form with a light barbell on your back? I get the ol' "butt wink" when I air squat, but when I back squat 75 lbs (about 40% of my regular squat) my lumbar stays perfectly arched.

Great video. More Doublemint please!

hey mark no.29 i find exactly the same thing. I have a very well developed front and back squat...yet without any loading, i find it far far harder to maintain an upright torso

cheers guys, I might try and book some time with the guys there to get my oly technique right! #29 - agree with what you're saying, I think I'd put it down to flexibility though, trying doing some hammie/lower back work and you might find an improvement.

Great vid, good music, excellent instruction.
Thanks Crossfit HQ and staff

Jay

Lovin the video for today...glad to see y'all having some fun with this...

Can I get some DoubleMint?????

I teach at a school and have both a suggestion and a request for advice: For people looking for rings and climbing ropes, I can't help but think that there are public schools out there that have stopped using their climbing ropes and rings that are waiting to be used or taken home if someone just finds the right avenues and asks. The equipment is just sitting, gathering dust. Secondly, the CFWU has been really good at helping me build stamina but can anyone suggest a good stretching routine for afterwards?

I'm hoping for better than 24:00, cause that's what I ran at the end of my last triathlon. Today I won't be swimming a 1/3 of a mile or biking 16 before hand.

Gold's gym sucks btw, everyone was looking at me funny yesterday. I really need to invest in a home gym once I get out of this apartment.

CFWx2
Stupid treadmill quit at just a little over 2 miles. Time was 13:30ish w/ a 1% incline. Had planned to run this one outside, but it rained cats and dogs last night, so tons of mud this morning. Of all the luck! Doulblemint made my day!

5K run time 24:59. I am not pleased. I ran my last PFT (3 miles) in 22:30.

DoubleMint !!!

(now I have to find a nice girl to practice with :p)

I'm gonna run tonight, in the dark you see more interesting stuff ;)

CFWUx2 (only 8 pullups per round)

Rowed 5K in 18:16.7.

A little slower than I had wanted, but not terrible. Still a little shot from yesterday's w/o.

BW: 168
Treadmill 5km (3.1 miles)
1st mile @ 2%incline- 10mph
last 2.1 miles @ 1 % inlcine- 10mph
Time: 18:36

23 minutes, on the dreadmill. Damn snow

Have to go into work early today; will try to finish workout later. If I don't get held over for more overtime I'll run the 5k at the indoor track across the street.

10 minute snatch set - 81L/78R. Switch at 5 minute mark. Chalk on fingers, thumbs and heels of hands. Both hands feeling crampy, but no dead hang reps. About 5 more reps per hand.

oye locasas!

nice video. you guys/gals irritate me with those beautiful squats. i practice soo much, but I just can't seem to get my squat that nice. thanks for the motivation!

Okay, other than myself, JD at Torii (who, god bless him, is never on the island) and the gentleman from Foster I emailed last month, there has got to be SOMEONE ON OKINAWA doing Crossfit! Where are you?

Capt Scott Willette
MTACS-18, MCAS Futenma
636-4015

23 6' - 173

19:54

Hilarious video (and informative). I remember the video of Amundson from before. Kind of made me laugh then....and El Pollo Loco, that got me!!

Anybody have issues w/ squat depth? I've had ACL surgery and just can't seem to get down far enough w/o pain. Should I just be happy w/ less depth or push it? or is the lack of depth attributed to something else?

Have PT test tomorrow so I'm going to take the day off today

#36, mike

You're 100% correct about obtaining equipment through a school. I've done it. Free rings and rope. There were two more ropes and about eight more sets of rings in the attic I had to crawl up into. The mice certainly weren't using them, and the PE teachers were more than happy to see me clearing out a little space.

Sub'd row
20:54

Jay

About stretching:

Here are some basic pointers on a stretching routine. First, body flexibility is about balance. If you're not going to stretch agonist and antagonist, top and bottom, front and back, you may actually may doing more harm than good. A flexible body is flexible in all manners, not just an ability to touch your toes. So first, learn to be conscious of your body and stretch in all anatomical directions. Second, we are stretching muscles and tendons, not ligaments. Do not hyperextend your knees for a hamstring stretch or strain the anterior capsule of your shoulder for a good pec stretch. The ligaments have a certain length for safety, you need muscular balance around them for added protection. Third, a tight muscle develops over a long period of time, not in a 20 minute workout. So look at your posture throughout the day and concentrate on reversing that in your stretching routine. One of the most overlooked stretches are the hip flexors. Most of us are seated all day in class, at the office, or in our vehicles. The hips are in constant flexion and as a result tend to make us lean slightly forward at the hips, to compensate we arch our low back, jamming the posterior joints of our vertebral column and causing low back pain. So make sure to do a great job stretching out the hip flexors. Fourth, our shoulders round forward from years of bad posture and endless bench pressing. Make sure to strecth the front of your chest well and ALSO work on stretches to shift your scapula (shoulder blades) back. With a tight chest this will tend to curve forward, and as it does this changes the biomechanics of your shoulder joints, possibly causing shoulder pain. Stretching the muscles that pull your scapula forward will help you achieve that Sott's press form you have no doubt been working on. Fifth, muscle tightness can also be due to an increased energy (nerve excitation) in that muscle. One way to help overcome that is to squeeze the antagonist. This has a reflex to relax the agonist you're trying to stretch and give you just a bit extra. If you're stretching your hip flexors, squeeze those glutes and help drive your thigh back just a little farther. If you're stretching your chest, squeeze your shoulder blades together like you would in a row and that'll give you just a bit more. Lastly, just like health and fitness, flexibility is a lifestyle. Once you get into a regular stretching routine, it becomes habit and suddenly you realize that you've been stretching for a month and notice lots of increases. Get into a routine (post-workout, when you wake up in the morning) and get going. Consistancy is key and it doesn't have to take a long time. When stretching I like to give the muscle a good ten seconds, then a squeeze of the antagonist for another five. I start at my calves and work up my body and am done in five minutes usually. This may not seem effective the first day, but done consistantly you'll see the results. Good luck.

"El Pollo Loco" funny stuff, and informative

rowed 5k = 18:26

4 miles yesterday in 45:50, with a 70 percent HRM max. I guess it's Elizabeth today.

Also rowed 5k 19:14 -damn that's a lot harderd than running it IMO

Followed with CFWU 3 rounds, OHSQ with 65#

I'm starting to love the Overhead Squat. I've been working on going to rock bottom and now it has gotten a lot easier. I'm amazed at how sore my abs are since I added the extra 20# (I was using just the Oly bar for a long time). I am assuming the sore abs are a normal result of an increased OHSQ load.

Great video. Are these being archived at all. I have wanted to go back to check out specific videos when a relevant WOD is posted. Since they are not usually related to the WOD on the day of posting I have to go beck day by day to find them. Not that I don't appreciated that they are posted in the first place, just wondering.

Thanks

Does anyone know if there is a way to go back and print out all the WOD's for the last year or so?
I'd love to be able to go back and look at them all.
thanks

#51 Thanks for the info.

Along with #48, I had ACL surgery, too. I don't have any pain, but my range of motion has decreased. I can no longer do "butt-kicks" and the knee is the limiting factor in my squat depth. Any ideas on things I should try??

Does the overhead squat in the CFWU have the same effect as putting your hands in the air while doing air squats?

Lastly, guys with the old gym ropes and rings information - thank you. That is a great idea!

Mark R

22f/131#/5'3" - 1st week of crossfit

No run today, I did a clean & jerk workout:

2 rounds, CFWU, then:

C&J

5x 30k
3x 32.5k
3x 32.5k
2x 35k
2x 35k
1x 40k
1x 45k (miss)
1x 42.5k
1x 45k

I was feeling pretty good and wanted to try a 50k, but the weight room open hours were ending for the "recreational" athletes and opening for the "varsity" athletes....so they were hustling me out =(

Just started this week and I love running. I already run a 5k 3 times a week so this is cool for me. Looking forward to the site and the workouts.

280#'s/43 yom

3.1 miles on the dreadmill @ 1 deg. incline

31:30 or thereabouts @ 161 AHR

about a minute faster than last time

5k in 23:55

Reponse to comment # 37.
I also have the same feeling at my local gym that everybody is looking at me funny when I crossfit. I'm currently trying to invest in a home gym.

30 yo 180 6-2' Male

Ran today's 5k yesterday after Elizabeth.

28:42

6 minutes off of my first 5k on July 18th 06.

Nick

00:24:44 (7:58.7)pace this was of course after swimming 500 yards and biking 12 miles in a sprint triathlon....last weekend in the rain...loved IT!!!!

been using cross fit workout 1 time a week to go with regular triathlon training. very effective

5'10" 210lbs

My normal 3.0 miles worth of laps, slightly short of 5k

23:08

New PR by approx 50sec.

Used a short stride, fast little steps today. Definitely helped maintain lap times. I enjoy running more with long bigger strides, but I just don't have the endurance to run 3 miles like that. All the running mags seem to agree that small fast steps are more efficient. I'm rambling now.

Now that I've run the 5K on a track I can better tell when I'm actually running a 5K off the track :D This morning I ran what I thought was a good 5K route, but it looks more like 5K plus. 27:26 at a good pace.

Run 5K in my community

29:16

16:15, 3 seconds slower but new run with a big hill at the end so all in all pretty good

Regarding ACL surgery:

I had ACL reconstruction in 1998, at the end of my freshman year in highschool. Where has the time gone? I rehabilitated, then during my soph year tore the meniscus (shock absorbing cartilege) and had two more operations to get that partially fixed, but ended up taking most of it out. I finished my highschool basketball career with few problems (the occasional swelling when I would bang it) and went on the play collegiate rugby with no problems. While I was able to stay active I was slowly losing strength in that leg. I was on a traditional weight lifting program but was never able to push myself in the squat rack due to pain and swelling after ANY good workout. A year and a half ago I found out why. With weak quads your patella does not move correctly when your knee is bent. The lateral quads pull harder than the medial part and as a result pull the patella laterally, where it then scrapes along your femur causing pain and swelling. To overcome this I had to start back at square one and perform knee extensions with as little weight as possible doing a high, high number of repetitions. I started at probably 25-30 reps on the leg extension machine (blasphemy, I know) but it was necessary. What you need to focus on is the last few degrees of extension, just as your leg is straightening. Really give your quad a good squeeze, look at the muscle you're trying to train, which is just above your knee cap and slightly medial, towards your other leg. Focus on it, touch it to get it to contract if you need to. But when the muscle atrophies, you must be very conscious of squeezing it until it becomes "natural" again. Slowly increase your weight, keeping your reps high and you should always be working without pain. Eventually you will be able to increase the weight and will see growth in that part of the muscle. As this occurs you will begin to see that you can squat deeper and deeper without pain (provided your form is correct and your flexibility optimal). It might be a slow process but allow your body to work, if you stimulate it the way I've described, it will work.

As far as painless loss of ROM post-ACL, you should be able to stretch it without problem to increase your ROM. Remember, it should never be "painful" but might be a little uncomfortable. Scar tissue builds up after surgery and reduces the range of motion. However, as long as you're pain free you should be able to continue increasing the range of motion, just make sure you work on it often, performing weightless deep knee bends. I laid on my back, brought my knee towards my head, flexed my knee and "hugged" it. That worked the best for me. I don't know about "butt-kicks" but be sure you have a functional range of motion. I don't think it is imperitive for your foot to kick your own butt. If you've got a strong, solid leg, the muscles (gastroc and hamstring) will prevent it from getting all the way to your butt. If you're pain free, and can do a proper squat and perhaps a little deeper I think your knee is certainly functional.

Hope all that helps.

Regarding ACL surgery:

I had ACL reconstruction in 1998, at the end of my freshman year in highschool. Where has the time gone? I rehabilitated, then during my soph year tore the meniscus (shock absorbing cartilege) and had two more operations to get that partially fixed, but ended up taking most of it out. I finished my highschool basketball career with few problems (the occasional swelling when I would bang it) and went on the play collegiate rugby with no problems. While I was able to stay active I was slowly losing strength in that leg. I was on a traditional weight lifting program but was never able to push myself in the squat rack due to pain and swelling after ANY good workout. A year and a half ago I found out why. With weak quads your patella does not move correctly when your knee is bent. The lateral quads pull harder than the medial part and as a result pull the patella laterally, where it then scrapes along your femur causing pain and swelling. To overcome this I had to start back at square one and perform knee extensions with as little weight as possible doing a high, high number of repetitions. I started at probably 25-30 reps on the leg extension machine (blasphemy, I know) but it was necessary. What you need to focus on is the last few degrees of extension, just as your leg is straightening. Really give your quad a good squeeze, look at the muscle you're trying to train, which is just above your knee cap and slightly medial, towards your other leg. Focus on it, touch it to get it to contract if you need to. But when the muscle atrophies, you must be very conscious of squeezing it until it becomes "natural" again. Slowly increase your weight, keeping your reps high and you should always be working without pain. Eventually you will be able to increase the weight and will see growth in that part of the muscle. As this occurs you will begin to see that you can squat deeper and deeper without pain (provided your form is correct and your flexibility optimal). It might be a slow process but allow your body to work, if you stimulate it the way I've described, it will work.

As far as painless loss of ROM post-ACL, you should be able to stretch it without problem to increase your ROM. Remember, it should never be "painful" but might be a little uncomfortable. Scar tissue builds up after surgery and reduces the range of motion. However, as long as you're pain free you should be able to continue increasing the range of motion, just make sure you work on it often, performing weightless deep knee bends. I laid on my back, brought my knee towards my head, flexed my knee and "hugged" it. That worked the best for me. I don't know about "butt-kicks" but be sure you have a functional range of motion. I don't think it is imperitive for your foot to kick your own butt. If you've got a strong, solid leg, the muscles (gastroc and hamstring) will prevent it from getting all the way to your butt. If you're pain free, and can do a proper squat and perhaps a little deeper I think your knee is certainly functional.

Hope all that helps.

"Life is balanced motion"

ran an easy (but cold) 2.5-3 miles with my dog in about 25 minutes

#67 Thanks!!

23:15 treadmill (damn rain in kc) at 2.0 incline

Is it a bad thing when I'm watching a video at work of girls doing sqauts in slow motion watching 'butt wink' and none of my coworkers think that this is odd?

Rowed 5000 meters

19:56

28/M/185
CFWUx3

28:40 3.40 mi. (trail)

Yesterday's results.
37/M/185

9:14

Used 2-24kg KBs for thrusters and put feet on chair to create hybrid ring dip. Arms are shaking as I type this.

22:21.73 46yom 165#
I think I ran farther than a 5k.
Out time 11:33.37 into a 15 mph wind and 37 degrees. Back in 10:48.36 Coming back felt really good. Stride felt like it hasn't in years.

If someone was playing Phish while I was doing air squats I'd probably flip out

#67 Duvall-
Thank you so much for posting the long explainations. That was really helpful for me to understand my knee recovery issues.

Almost 5k (3 miles) on elliptical, used mountain interval setting for intensity. It is raining today.

Time- 40:00

Great video and music too! Thanks Coach!

Kate

26:00 minutes of pure happiness.

32 degrees, winds 18 gusting to 31, driving rain and snow.

24:33 on a track, a true 5 km.

My last few 5K runs have been in my neighborhood for an estimated distance.

first 5 KM run in ages. half on sand-track, half on gravel. 38:22 min. Not super but at least I'm running again.
Johan

Duvall,

Thanks for the info. It's been about 4 years since the surgery and I still have strength/pain issues in that leg. It's pretty frustrating.

Rowed 5K (ran on Monday)
24:19

203/38 yom

3.11m @ 1 deg. incline

28.26.09

24:14 as Rxd (down from 26:10 on 3-30-07)

M/26/180
CFWUx3
WOD: 23.06

30/M/200

20:27

First run on pavement in about two years.
Stride hampered by tight hamstrings, but felt great
otherwise. Last outdoor run was 23+ minutes on hardpack snow in February.

34/M/225

29:08

Second WOD ever. I love CF. Felt great, about 55 out & a light drizzle.

M 35/176

rain, rain, rain.

CFWUx3

rain, rain, rain.

Treadmill 2% 3.10 miles 25:30

after watching that video i realized just how jacked up my form really is. my flexibility is horrible.

Subbed 5k row

21:52 (pr by 1:45)

Rowed instead because I felt like it.

5K in 18:49.

M/28/6'6"/290

26:58 on treadmill

I know it's not nearly as fast as some people but thats a 32 sec improvement for me over last time, and my best 5k time ever. If this is what 2 weeks of CrossFit can give me I can't wait to see what happens in a year.

Go CrossFit!!

pre-3x1 min. hs holds on parallettes
wod - sub'd 5km row as I'm 6 days post knee scope
19:30
post- 1RM bench press 207#

CFWUx2

5k in 25:43; pr (and about four minutes better than last time). Still cramping in the muscles in my shins; was bad until about 22 mins. into the run (of course) when suddenly it all but cleared up.

Followed with bench press:

225x5
265, 275, 275, 265x3
225x6

Last 5K: 30:04:26

Today's: 30:34:76

Gusty winds here in Denver. Nice tail winds though!

Thanks for the workout Coach.

25F 5'3" 115#
3 miles on roads. about 45, sunny with light headwind
Mile 1 6:32 HR175-180
Mile 2 6:33 HR180-183
Mile 3 6:26 HR181-185
19:31 total

m/33/200

29:50

euh........... 1 doublemint please to go :-)

run 5 k

24:28

->1:17 improvement

treadmill 7.6mph for 3m, 9.0mph for last .1m

SWAM 3K 54:50

ratt

M/37/174

Kind of saw a run coming... Did a 5-mile speed interval workout yesterday, so will let that count as my run. Need to do "Elizabeth" today to get caught up.

Intervals: 1/2 mile jogging w/u + (8) 1/4s at 6:00-6:20 min/mile pace w/1/4-mile recoveries + approx 3/4 mi c/d.

Added 2 supersets of towel pullups and dips (10x21, 8x21), plus 3 sets of back extensions (25x20x15).

Felt strong, but smoked at end.

39 yo F.

3.1 mile (5K) outdoor park circuit - variable terrain and surfaces.
29 minutes.

Pretty happy with this. I pushed myself out of my comfort zone. I wouldn't have been able to hold a conversation at any stage during the run.

3.3 miles in 25:45 on roads and trails. Felt good compared to last time. Felt good to dip below an 8 min pace.

Ran well however did it on a treadmill today because the damn rain made post all muddy. Doc= 20:57, XO= 23:26, FSO 21:50, Doc2= 27:00, Diesel= 24:07. Frmr Destroyer CO, where are you and how did you do tonight? Any better than last time? Did you get to see Pukey.
-Doc-

26 y/o
6'1" 198
5k in 19:10

I've been on this website for some time and have done some Crossfit and related workouts, but I have a question. There is mention in the "Start Here" section about a substitution chart. Does that exist yet? If not, any time table for it? It would be very helpful for people new to Crossfit or not strong enough to do the WOD as prescribed to modify workouts.

Also, if not, could someone suggest substitue exercises for pullups and back extensions for use in the CFWU when I don't have the equipment available (e.g. on vacation, etc.). I don't have the strength to do unassisted pullups, yet. I can do modified dips on furniture and countertops. Thoughts? Thanks!

41yom / 151

600k fast walk
WOD 5k
21:25 Neighborhood circuit (google world for distance)

Last time on Treadmill 24:59 - This is a 3:34 improvement. I thought my time was going to be slower because of hills and a huge headwind so I kept pushing myself and am very pleased with the results. Thanks CrossFit!!!

#108 Mark-

Ah... newbies. :-) Always always check the FAQ section on the main page, right under "Start Here". There's a "substitutions" section that explains jumping pull-ups, etc.

If you're not in a place where you can do any of the pull-up subs, I would recommend handstands & try for handstand push-ups (HSPU's). See if someone can hold your feet instead of doing them against a wall for support. You'll get better at them more quickly.

Back extensions "subs" are on there, too - "Good Mornings" - Stand up straight with knees slightly flexed. Bend at hips so torso is parallel to ground. Stand up. Add a gallon of milk, a brick, heavy rock or small child if no-weight is too easy. :-)

31:05

This time I ran straight through--last time I ran 26:10 with 1 minute of walking to every 4 minutes of running. I guess I know which method works best for me.

23:14

41m

#108 Mark:

Also on the FAQ link on the right side of the page there is a link to "Brand-X's Scaled WODs". This link will identify the WOD and various levels of substitutions for different level individuals. Definately, "Good Mornings" are good for back extensions if you need a video for this just Google "good morning exercise" and you should get a number of hits with descriptions and videos. For Pull-ups many hotels have a universal machine if you are traveling and you should be able to do weighted pull-downs or potentially jumping pull-ups to help with assistance until you are able to do strict or kip pull-ups as perscibed by the WOD. Keep the faith and start at your pace you are only trying to improve your own numbers do not compete with anyone else. Good Luck!

31 y/o male
3mi outdoor, flat terrain

20:35

27:28

On treadmill

18:11 for 15k bike; last time 20:14 or so for 15k bike. Done indoors on a Lifecycle; improvement partially due to steadier pacing at a higher resistence setting rather than going too easy early on. Thanks, Coach! BW:169; Y/A:58

fight gone bad with partner

Wall ball #20
SDHP #75
box jumps
push press
push ups

Partner 1=wall ball
Partner 2=run 200 m stair lap in gym

Partner 1=run 200 m stair lap
partner 2=wall ball

rotate each exercise this way.
we did two rounds and the wall ball and SDHP in 20:00 min. Brutal

Cutting back on mileage to help the sore knees. Subbed "Michael" doing three sets of 100 un-anchored situps, 100 super-mans, and 800's.

23:04

At the defunct Oxnard High School.

26:57, about a minute faster than last time, still well off my best.

Thanks, guys. I was looking for a link to a chart in the Start Here section and didn't look down far enough in the FAQ section.

I guess the back subs are pretty obvious now that I've read them.

The pullup subs will be a bigger challenge without a bar or machine available, but I'll come up with something. Thanks for the ideas.

45 / 179 (again - that's the good news)

27:51 - felt bad the whole way again. Done on the treadmill at 1%. I guess that's just the way it's going to be for me and distance running. Last two 5ks were 28:02 and 28:30.

I'll take a doublemint to go also, pretty please.

#69 Duvall,
I have also had my ACL (cadaver replacement) replaced, however mine happened in my senior year in college playing rugby. As you also shared that you are rugby player, did you have any pain in the knee when kicking. I have notice sharp and sometimes large amounts of pain when I kick. I believe it is due to the last little bit of flexion that occurs as the leg snaps/extends out. I have noticed that when I concentrate on keeping my quad contracted during the kicking motion I do not notice anything close to the pain that occurs when I fail to tighten the muscle. Your thoughts would be welcome on this. Also Running and cutting is no issue. One last thing when I stand up straight and lock the leg back my un-injured legs can flex a great deal further back then the ACL replaced legs...any ideas? Thanks in advance.

35/M/205

27:56:34

33/F/140

40:51

3.1 mi on treadmill (mostly 7.2 mph) = 28:48

22:45.
Tough wind off of the water here in Newport. getting better, but not there yet.

#120 Mark - consider buying a pullup bar for your home or garage. or join a gym.

32/M/168/5'11'' 3.2 mi @ 22:45

as Rx'ed 36:25

dead legs

subbed 5k row for run - injury prevents running still
21:07
pre: ohs tech work with pvc
post: 1rm BP - 187 PR

34/M/190lbs

Last Time @ 28min

This Time 25min 57 sec. Over dressed for the run, almost overheated and lost my lunch. We are just starting to get into some good running weather.

Next time hoping for under 24min.

New personal best...25:06:56. I've gotten nothing but better ever since i started this workout..i couldn't even run 2 miles straight when i started crossfit.

24:44 same as last time

40M/5'8"/180

as RX'd 21:58

still a ways from my long term goal of sub 20 min

bwt-146
cfwux3

3.1 miles on treadmill @ 2.0 incline:
25:04

Always slow on the treadmill ugh!

23:53
cross fit is pretty cool, just discovered it

20:40

Although: my route is only 4.6K - albeit very hilly, with a couple of really steep patches and six rounds on a wood chip track that's on a slope. (I live in Switzlerand, you see ... ) The nasty thing is that it's downhill going, uphill coming home.

However, I've found another version that's much more gentle and almost exactly 5K. And yet ... I kind of like the kick those hills give at the end. What yould you guys do?

5K--22:47 (ran 5 last night)
CFWU 2x15, 1x20

SASASASASASASASASASASASASASASASASASASASASASASASAS

did painstorm XXIV as rx'd instead - 38:20

pre-ohs up to 1RM - 186 + snatch practice
post-food

25:27 (ran outside) - PB! last time as 26:36

pre: CFWU x 1
post: 50 lunges, 50 back ext. 50 anchored sit up's, max bench press: 85 lbs PB!

all and all, was very happy with my performance today!

5K run=21:54 about 30 seconds SLOWER than last time. I was too slow out of the gates and I wasn't really into it enough mentally, I need to toughen up somewhat.

Pre- HUGE warm up
Post- Max Bench 236 (PB)

29:08, ran inside 2day, chi-town is cold and wet. somedays i really dislike the midwest. tried something new on the tread. set the intervals at 9.5 for 30sec than 5.5 for 60sec with 3% incline. tough!!

#42 harry, you're my hero. 5k 21 min.

Run 5k - 24:23. Wet, snowing and cold. Ran with caution as the roads were a little slick.

5x20/20 52# kb swings. 30 second break between L/R sets.

Hard bouldering session during the day. Then late night at the track. First time with painfree running(knee injury) in two months! Happy! Didn't want to do 5K though. Did:

50 walking lunges
400m run
50 squats

3:35

rested 1min and ran an easy 400m at 1:30ish

CFWU
subbed row 22:15

Row 5 KM
20:00

26:01 with 20 push-ups at 2.5k

Ran the 5K (treadmill) in ~ 28:00.

Age 34
BW 147#
22:05

M/26/207

Treadmill - 1% incline

24:30

(I think, I screwed up my time at the beginning. It may have been better than that by a minute or so)

30 seconds faster than last time.

21/m/220#/6'4"

5k, indoor track

31min, 7 min improvement from 2 weeks ago!

27 6'1" 188
1400' elev gain (Animas City Mt, Durango, CO)
24:36

23:38 on 5k course at work.

I just finished running, and got 31:38.

I live near Codorus State Park, and ran their La-Ho trail 2 times which is roughly 5 km.

There are so many hills throughout the whole thing though, I think that's why my time is slower than I expected...

It's my first session of CrossFit though, and I love the idea! Looking forward to doing this more as time goes on!

22:42
Ran at 8.0 next time 8.2, 10 for final .35 miles.

M-5'10"-170-27

5K - windy; cold

19:08

(:60 faster than 30 March 07)

CFWU rx'd
23.05 - 2 miles (35 minutes March 30)

Running tends to hurt my back and knees (being a pro wrestler def. has its cons). I get to a mile fine, then slowly start aching. Eliptical and bike feel better, but I do those in the am for 45 minutes everyday, so a second go around would be boring. I'ma just shoot for 2 miles for a while and if it starts clearing up, shoot for 2.25, then 2.5, etc.

20 5'9/162

19:51

uphill both ways :)

44/176

23:56 on mill, PR by 16 seconds, Ave HR 173.

28:40 as rx'd

Not a great time but awesome considering my day today

WOD

5k 20:53

Neil(49) & Ellie(52)

Sub 5 K run with 30 mins of one on one Hoverball.

15 mins using a 2kg medicine ball.
15 mins using a 2kg power bag.

If we can find any body parts that are not totally knackered we'll let you know.

29/5'7/144#
27:25 as rx'd.

M/24/153#

CFWU
29:25. Damn I was slow ... I cramped after the first 200m though ... need to start eating better.

28 minutes. I suck. So I did 5 sets of 10 bodyweight bench presses to appease my ego.

Not exactly sure of my distance, but ran 27:12.

20:48 on treadmill @1%
on pace for a PR, then shoe came untied and i accidentally shut off the machine. no wonder my wife left me.

1 mile- 7:00
2000m on the rower 9:43
1 mile- 6:24

shin splints bothering me from a pt test

big pipe:
rowd 5k, 20:25 (pr i believe)

BW=202, 47 yom

@ del Oro HS in Loomis,CA cinder track:

24:50.32

oh by the way, I just
learned from the video
that I have a 'butt wink'
at the bottom of my squat
...great, I guess I'll go hug
a twinkie now.

Distance running sucks. There is no WOD that I hate more. That being said...

Run - 2.5k in 12 minutes (approx)
Row - 2.5k in 10 minutes

Total - 22 minutes

Jog back home from gym - 0.3km

25:50

M/28/224#

5K on TM at 1% 8.5 mph - 21:52

I wish there were weight classes in running because I might actually be able to compete.

5K - 22:04

Ooops...I'm slow AND dyslexic.

Actual score 24:02

5k- 23:18
Slower than last time and slower than my PR.

Erin

31:12. Honestly, I haven't run a 5K in the last year, I don't think. I've gotten off track for a variety of reasons, but am glad I did this, even though my time stunk, and I disloved every minute of it.

I think it's true that whatever I don't want to do, is what is most needed.

bw - 212
5k - 26:06
+ 20 minutes Stair Climber

bw - 212
5k - 26:06
+ 20 minutes Stair Climber

37/M/190--Syracuse NY

25:48--way off pr. (like +2:00)

31 years old
bw - 195lbs

25:32

rowed 5k in 22:45?

stretched, handstands on p bars afterwards

28yo M 170lb 5’10”
Warm up: jog 400M, stretch.

Run 5K: 27:02
36°F and raining. Finished strong, felt great.

Compared to 070330: 26:16

#61
people look at me like i'm crazy doing the wod's. then, they ask where i got my workout, and still think i'm crazy.
after a couple months, they see the changes and exponential increases in fitness, and start watching me with more interest. then, i see them mimicking some of the stuff i am doing-heaven forbid they give in and actually try crossfit, after looking at it so foreignly in the beginning. a group of guys have even found some other site that almost duplicates the wod that crossfit has done for the last week-including the rest days!? keep going in the gym.
i doubt any one avoided staring at einstein during his productive years. they'll come around, or decide it's ok to be a pussy.
(crossfit wod yesterday vs. these guys' workout-hang clean 15,10,5--light dead lift 20,15,10--push press 15,10,5//close grip bench 20,15,10--something is a little fishy)

bw - 212
5k - 26:06
+ 20 minutes Stair Climber

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3
5K(3.1 US miles)- ~23:00
bad measure on course

pm run with the boys 44:00 at ~7:30 pace

El pollo loco!! I love it!

5K - 22:13

35/M/168

10 minutes WU on stationary bike
5k run - 29:01

Hey-

4 Miles - 17:50 out & 19:56 back.
Cold, windy and trace of snow.

-K

5 K - 23:15
first time outside this year, had 2 kids in double jogger.

25:13
This is only about a minute off my PR which I set after 6 months of running approx. 20 miles per week. Today's result is after CrossFitting for 6 months but is accompanied by significant gains in pull-ups, HSPU, pistols, ring dips, rowing times, and literally every barbell lift.
I know I'm just saying what everyone here already knows but this is far and away the best program around.
Thanks to everyone involved in providing this great resource.

pat-27:50
jason-19:14
no posts on nifong

23:02 improved by 56 sec. from last run.

5'8" 160 lbs
Last week ran 5k in 24ish min.
This time 20min 23 sec!
Next time aiming for under 20 min!
Never thought I could do it.
CrossFit rocks

CFWU x 3

WOD
Weather outside was terrible and I hate running on treadmills.
Subbed 20min hard on stationary bike + 50 SDHP.

24:56
3:16 better than a couple weeks ago...

27yo 200lbs

30:00mins

as rx'd (my california loop)

24:49 First time running on road. Felt good. I know I could push harder.

rowed 5K - 20:22

PT. Exercises
ROM's

WOD
:27::34

Done in-door on the treadmil. Decided to take it easy on the distance running. Knee feels ok, but towards the end I was starting to feel a little pain. Hopefully soon I'll be able to go all out again on the 5 & 10 k's.

Get some, Go again!

CFWU X 3 (+ push-ups)

5k 22:54

Last time ran it in 21:38. Wasn't feeling it today, ran on treadmill because of rain. I HATE THE TREADMILL!

Oh yeah, Treadmill @ 1.5% incline.

Steve HB- Nice work on the rower brother.

22:30

5K as rx'd - 21.08. A tad slower than last time. I think it was the fried shrimp & catfish lunch at the office.

F / 50
2 mi
27:00

21:09

last time was 24:40

Wt: 205#

5k as Rx'd

24:21

5s improvement over last run. I felt so much better but only improved a litte. I still have to work on my breathing/pacing.

28/F/105#

5K
25:26

0.5% incline on treadmill. yes i suck, 1% incline felt like i was running up hill, so I had to take it down a notch! I am awful at running, this seemed to take FOREVER!

met up with my new trainer afterwards:

4x10
weighted pull-ups, 20#
push press: 75x10, 85x10, 85x10, 75x10
oblique twist: 10#
squat jumps: 18# ball (kept wanting to throw the ball, like wall balls!)

finshed up with some pistol practice, and shoulder PT work.

21/170#/M

5k as rx'd

23:47...Sluggish cause Im detoxing right now (spring break...set me back about a month)

22y/oM 195#
Ran 5k in 25.5minutes. First time ACTUALLY timing myself, so It'll be a good starting point

Really fun video!! Thanks!
Did the 5k on the treadmill next to my husband. Started out way too fast. I kept up the pace for longer than I thought though. After two miles, I realized this would be the first WOD that I started and couldn't finish....stopped, got some water, used the restroom, came back out, got the look (have you ever seen the look, FireSmac?) got back on the treadmill, and ran the last mile.

Right around 34 minutes..that includes my "break"

16 yom
176 6'1"

As rx'd: 27:16

25:00

21:00

3 miles 23:05

34min +/- 30 sec

last time, i had done 26min, but today i ate a mcdonald's meal for lunch...and paid for it about an hour and a half later when i jogged the WOD..........never again...

26:00

39/195

95 lb cleans (I messed up yesterday and did power cleans. I felt guilty)
Burpees

21-15-9

50 sit-ups
5mns of jumping rope
24mns
About what I would have run in the frickin April snowstorm going on outside...

23M 6' - 173

wod = 19:54

5 Mile Training Run
40:32

24:38...but my girlfriend slowed me down..haha

23m/200lb/6'1"

Started out running 5k, but decided to go the extra mile (literally and physically)

roughly 2 miles to track
50 pu
50 su
roughly 2 miles back home

took me about 45 min

Mark
Subbed rowing 20:18.7.
Achilles and hip flexor issues.

28/F/150#ish

CFWU x 2

2.5 miles in 27:15 on a treadmill with 2% incline. Included a 30-second walking break to stave off Loopy, who threatens to call Pukie over if I let him hang around too long.

Last time, I did 2 miles at a slightly slower pace.

32 / M / 5'11" / 185

20:58 on the track.
I felt pretty heavy and tight in my hamstrings.
Working on the flexibility and the extra pounds in order to make my way back down into the 16's in the next few months. We'll see.

29:17

Haven't run distance since Dec. (been subbing rows because of a knee tweak). Still fighting upper resp./ cold thing.
I still hate running.

32 / M / 5'11" / 185

20:58 on the track.
I felt tight in my hamstrings and quite heavy on the run. Working on the flexibility and the extra pounds in order to make my way back down into the 16's in the next few months. We'll see.

26:06 at 7, 7.2, 7.5 mph vs
28:43 3/6/07 @ 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.

10 min ellip wu 16/16. hr avg 131, hr max 178.

55 y.o. 5'10 155lb
As Rx'd 18:59.

I did this on a treadmill which is regrettable. It was beautiful day in San Antonio and wanted to do this on a track, but I made two mistakes by going to a High School track: There were 2000 cars trying to get out of the parking area at one time, and the school's track was being used by the track team. So, I had to use the treadmill at the gym...bummer

Great video as always! Someone needs to tell me who sings that song, can't get it out of me head. . . awww!

33 minutes

3 Miles = 20:22 PR!

Elizabeth in morning w 115lbs 21:51

5Km run in evening
23:05 on road

20m/5-9/180
21:03
i had to dodge people on indoor track though ha

20m/5-9/180
21:03
i had to dodge people on indoor track though ha

get some!

24:48

42/BW 205/M

3.10 RUN
MY TIME 31:09 FIRST TIME 39:00 LAST TIME 37:00

6 MINS IMPROVEMENT I WAS GOING FOR A 2 MINS IMPROVEMENT

TUTU'S TIME 38:40 THIS IS HIS FIRST WEEK DOING CF

23:05

I was feeling pretty good about my time until I saw post #191-

5 K - 23:15
first time outside this year, had 2 kids in double jogger.

I suck again. Dang

First time doing a run longer than 800m since last October... My fault for subscribing to the "bodybuilding" mantra for most of my training life. Only a month into Xfit, but loving every minute of it. Could never go back. Anyway:

30yom, 185#

CFWUx3

3 mile run (not quite the full 5k): 25:19 (on a treadmill due to the wonderful early April snowstorm here in Wisconsin).

Nervous about doing squats/dead-lifts in tomorrow's WOD. My legs are spent.

bw 166 age 38
5K
30:20
hate it

Age 51/BW 240#
subbed 5K row (23:35.8)

Sub C2 Row
5000m
Drag 3
20.35.0 SPM 23
185.8 KW
322 Cal

WOD 29:49

wow. talk about a good feeling crossfit video.

really made me smile even though it made me realize i have a long way to go on my squat technique

33 / 227#

22:40

Previous time 22:10
Before that: 23:45

BW 58kg

32:23

about first 3.2km at 2% incline, last few at 0% - treadmill sort of shuts itself after the 20 minute limit pfft

M/26/193

Only ran about 1.5 miles today (had to make a quick pitstop around 1 mile to drop the dog off; he's too slow). Cut everything short because I went scuba diving tonight as well.

I didn't bother timing it but it felt like a really fast mile and a half.

30/m/185#

Warm up with b-ball and stretching.
5K done in 24:19 at 8k feet.

Tomorrow looks tough.

32/5'11"/193

26:44

26/5'10"/228

Just started the program today, ran 2 miles without walking for the first time since highschool (I have been doing cardio for a few months now)

19:50

20/m/5'8/165

24:35

5 km, flat outdoor route. Hit headwind on the home stretch (1k)

22:32

A full minute slower than last time. Hmmmmm...

22:40

[treadmill]

35 yom
5'8"
208#

24:15

Last time I did 23:25. But here come the excuses. I filled sand bags all morning. I didn't get any breakfast at all. I ran at 12:00 when in Baghdad it was pretty hot. But I probably could've ran faster. Next time, more intensity and with some gas in the tank...

5K treadmill, 26:08.
not bad for only my second 5K... :)

On treadmill @ 2%
21:43
I hate the treadmill, where did the sun go?

10K row
30:08

26:35 as rx'd

5K on the riverwalk: 22:51, close to the same time as last 5K

29yo M
5'11"
175

I have been doing CrossFit for about a month now and am loving it. I thought I would throw up a quick post because I don't know the next time I will be able to say this.

As RX'd
24:30
[Treadmill]

broadway 5K 21:11

3.2 Miles around the neighborhood
30 minutes flat.

I hate running on concrete!

23:27 as rxd

3.3 miles 33:00

34/m/220

About 31 minutes (my stopwatch is busted)
I did 6k instead of 5 too.

Very, very stiff and sore legs from Elizabeth on Tuesday and Judo practice last night.

27 yo/F
5'5"
157 lbs

Been doing crossfit for close to a month now. Have lost approx 15 lbs and still going. Love the program!

as Rx'd
29:02
[treadmill] knocked off 3 minutes from my last 5k. Never thought I would be able to run further than a mile!

rofl on the last bit in the vids on "advanced" methods!!

26 minutes. Not my best and shows I need to do more long distance running

as rx'd 27:13 (with a 'breather' at a red light)

5k on TM, 1% incline. Ran inside cuz weather is rain/wind/snow/wintery mix, and I'll get my share of that at the rugby game later.

Time: 18:15 - Very surprised how good this time was, a PR by almost a minute and I haven't been running much lately, felt almost too easy....Don't think I miscalculated the time, but felt very strong.

Then did shoulder press 5x5x95# very easily as well, even cranked out 7 reps on the last set...don't know what got into me today but I like it.

30 yo male, 5'11", about 193 lbs.

3.2 miles on the treadmill took me 29:20. This is pathetic.

23:43 (pr by 2:54)

first half marathon sunday

39:25

34yo/f/155

2.9 miles - 30:49

Managed to keep my feet moving the whole time. Sweet.

17:42 as Rx'd

25:35 on TM 1% incline

Tim:

Course: http://www.gmap-pedometer.com/?r=749207

Time: 25 minutes (PR)

Sub 5k row
21:51 vs. last 5k row of 22:30. i'll take the :39 improvement. need to get to under 20:00

god.. i'm still messed up from my marathon a month ago.. was going at a 6:30 pace until mile 2.

31:10

27:08

on treadmill, 1.5 percent incline. Used a HR monitor, which helped pacing because it made me realize I was starting off too fast. Thought I would do better, but the beers, wine and little sleep from night before certainly didn't help.

#276 - Now that is a nifty feature of the Gmap Pedometer.

37 bw190

18:36

Time 21:20 on the C2. Struggled to make it to the gym today given fatigue so was pleased that I was 5 sec away from prior PR. Weight adjusted at 18:51.

Tariq

26yom
195#
5'10"

21:20

One of several options here:
1.) I'm slow
2.) The course was too long
3.) The courses I used recently were short, and I'm slow

Hmmm....two out of three of these aren't very appealing.

24:04. A new PR.

What is the girls name doing the El Pollo Loco?

Ran on bike path (flat)

11:00 out

10:51 back

40s and light wind

Felt like Pukie was chasing me. Again I had to slow quite a bit around the 1/2 way point, then picked it up again. Hot day.

Ended up with a PR by 6 seconds.

Time: 22:57

Age 29
BW 165

26 yom
220#
6'1

22:22

ditto steve's comments in 285

29:26

Trying to figure out the right pace. Last time went out way too fast. This time mile 1 @ 6.2 mph, mile 2 @ 6.4 mph, mile 3 @ 6.6 mph. Can do more next time.

Ran 1.5 miles with the new recruit out at training early this morning. It was cold. Time was approx. 9:20

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

Warm-up: Active Isolated Stretching

WOD - as Rx'd, run 5k

Total - 25:00 w/ 174 bpm avg (1.5 mile @ 11:30, 2.0 @ 15:00 mark)

CFWD(15) x2

Decided not to do the CFWU, on assumption it's like running 1.5 miles anyway. Shaved 2 minutes on my previous time from 2 weeks ago so there's that. I did active isolated stretching which worked great as a warm-up in my running days.

For the run, it was on a treadmill kept the heart rate at 90% which seemed to be just right.

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

Mar 30, 2007

Wt - 210 (14.7%)

WOD - run 5k

Total - 27:16

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

Jan 01, 2007

Wt - 230 (22%)

WOD - as RX'd, run 5k

Time - 31:47

26:50 - More or less the same as last time. The previous day's workout and the 3.5 hours sleep the night prior probably had to due with feeling bad and not improving

26m 196#
cfwu x 3
ran 1.6 miles on treadmill, 15 minutes
rowed 2.5k ~12.5 minutes

35 yom, 202lb
light stretching and walking warmup
3 miles, 28:04

Age: 41
BW: 166

CFWUx3

5k as Rx'd: 19:59 (PR!)

45 seconds faster than my previous PR of 20:44 three weeks ago on 3-30-07, and 3:11 faster than 1-22-07. Very happy to get sub-20'

fourth week on Paleo Diet; treadmill @ 9.2 mph w/0.2 mile finishing sprint.

25M/5'7"/158

26:44

29/m/6'2"/220
25:50
almost 5 minutes off of my last 5k time

Feeling ill today so I didn't push myself hard at all. I just "speed walked" it

42:03

ran/parkour for 1.5 hours. there was a 5k in there somewhere but wasn't solid or that fast.

previous: 24:26
previous: 24:33
previous: 27:08
previous: 24:37
previous: 25:51
previous: 24:47
previous: 25:13

on treadmill no incline 24:06 new pr
old pr same conditions 24:27
bwt 240 age 31

Jeff-ran outside @ home 22:35
Charity- Jeff's runthere.com route 23:53

cfwu x 2

not sure how far but did 25 minutes of fartlek in a reasonably hilly area of town.

3x5 alternating turkish getups with a 35lb kb

22:21 on treadmill

USMC. pft 20/100/19:56

BW = 165 lbs

30 min, 2.5 miles

sousadvocate

34 yom 200# 6'6"

24:15

This is a 1:30 improvement over my previous best race time, which I posted 'pre-CrossFit' and while running 12-15 miles a week. I can't believe the spill-over effects from all of the metcon and strength work we do. I mean, I only run about once every 2-3 weeks when it's prescribed on the WOD.. This stuff really works!

5k=25:30

35M/150#

Treadmill 3.1 miles at 1% incline

22:05 (23:15 last time)

A few days behind... ran 4 miles cause it's mapped out. in 31 min.

25:53

About 20-25 minutes to run the block twice at the gym, roughly 4k.
Did this the same day (right after) as the CFT.

Finally ran it on 4/16 after work (Morning WOD was Cindy).

21:37 (PR outside)

Best time is 21:35 on treadmill @ 1% incline in morning. I said this last time too, but I will run the next one outside in the morning.

23'02" -treadmill due to heavy rain

Hello everyone!

Boy this was hard ran on treadmill at 2% incline and my back started to hurt towards the end, had to spot myself a bit there but sprinted real hard at the end. Have been told this was my shoes but had bought a new pair recently and thought this would help. Next time will go to a specialist shop and get properly fitted.

Broke my PB of 28+ though and i ran that on 1%
incline.

Time = 26:56 2% incline treadmill

London Crossfitter

Run 5k
On treadmill at 2% incline.

Time: 27.14

24.54

rough 5 km track again

Confessing my sins: I HATE to run; did when I was kid, did when I did it all the time, do now. I always row instead of run, but am reforming my ways. Did the 5K as dry/wet going nowhere 5K.

First 2 miles on the Treadmill 1% incline: 22:47
Last 1600 meters on the C2: 6;25

24:58 on treadmill.

Slower than last time (24:51) :(
Started out too fast and had to slow down to about 7 mph for a few minutes with only 0.6 miles to go.

Good news, that's 2 straight 5Ks that I was able to keep under 25 minutes flat.

this was a leisurely run today. The first distance running in a long while(knee surgery). Felt good!

23:20, Chapin loop

19:32

Running a triathlon Saturday, so will run 5k then!

30/M/174/5'10"

Ran my first ever 5K in 30:00. I ran in my neighborhood and there are a few good hills on the course I laid out that taxed me. Next time I'll try and push it a little more on the downhill sections to make up time.

Noticed a guy on the next block that has a GHD and bumper plates in his garage. I wonder if he Crossfits?

Thanks Coach for the WOD.

5 km run on track at the Y. (35 laps)
Time - 23:25

25:30

44, 5'11", 199lbs
34:56
-2 1/2 mins off personal record; did it a few minutes after 'elizabeth' wod, so i was happy to finish it however slowly; should have rested a few more minutes...walked about 1/8 mile during first mile but jogged the rest without walking

5K on track / 12.5 laps / 23:40
-Pretty happy with performance / 31 seconds faster than last time
-Shoot for 23:30 next time