34/M/185

Ran 5k today for fun.
24:30
Let's see what tomorrow brings

This is going to be great =S.
will have to do it tomorrow though because I'm running a day behind. (I hate running over 3 km)

ran a 10M race on saturday...10km sounds nice right about now!

Does anybody have a link to that google thingy where you can figure out street distances for running?

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

#6: try this

http://www.mapmyrun.com/

Any time a 10k has been the WOD, I have said pssh, no way I can't do this! The 5ks are a huge challenge for me and my times are embarrasing.
However, I promised myself and my husband that I would do this workout the next time it came up.

I have never started a WOD that I didn't finish, regardless of my time, loads, etc. And I have never broken a promise. This will be a trainwreck for me and I may need to rest, and maybe walk a little, but I am doing this!

#6: My cross country team figured it out to be about 5 blocks per half mile. That's normal blocks not city.

I'm going to do an alternative: Run 60 minutes for distance. Should be around 10k anyway.

I frickin' knew it, I actually shouted out 'TEN K RUN' the second before I opened the site. At least it's gonna be nice out.

Is the video/WOD combo a subliminal hint to sprint the 10k? Come on folks, functional movements at HIGH intensity.

Gorgeous weather tomorrow

#11
i think i'll do 60 minutes too because we're only allowed 20 mins max on the treadmills :|

#6: You are the man, this is one of the best websites I've ever come across, thanks for the help...

10k.... Oh my That is going to be hard. I just ran 50k in a race on sunday. I think maybe ill just pick something to do with weights, but im not sure what I should do since I have no idea what will cometomorow.

Hmm. Well, since I already have 35K of cycling on the menu for today, I think I'll take the biking as a sub!

This is good, it's a hundred million degrees in So Cali right now. Okay, maybe not quite a hundred million degrees, but it is HOT! I may have to wait until midnight for my WOD. Does that count for both days?!?! Hah!

10K in Iraq...not gonna happen, no way no how

10k. I was really hoping this wasn't going to be what I saw when I checked the WOD. Gotta get up early to beat the heat.

As Rx'ed...
46:41
Group finished together. Just validates crossfit even more, since the only time we run is when it is in the WOD. After we finished we did 5 x 30 meter strides, just to remind us what it is like to run fast. Have a good day.

Hmm, what to do, what to do? The Sonoma County pollen count will probably give me an asthma attack if I try this outside. Do I want to run for 45 minutes on the treadmill or substitute some swimming, which I absolutely suck at?

Ran 10K yesterday as one leg of the Belfast maraton relay, think I posted a time just under 45mins.
Considering I had to beat my way from the back at the start, I'm pretty chuffed with that, this crossfit malarky must be working :)

As RX'd

50::35

53:05 as rx'd

57.05 for the two of us, longest run in a long time, probably ever.
Still have to take the dogs out for their evening jaunt ... oh the fun.

5k 25 min

I have never ran that far. Should I scale it down. I just started with crossfit.

I went to bed last night hoping for a 5k today. Be careful for what you wish for I guess.

Legs finally back to normal after last weeks painstorm.

Used google earth to map the route (have compared it to a measuring wheel in the past and it is pretty accurate).
43:12

Amy and Susan

Our group ran twice around the golf course trail 4.8mi. A first for me so I am psyched. Susan is off graduating from a masters program in D.C. Beutiful morning watching the sun rise and smelling the lilacs!!

#7 Valerie
Good luck and go for it! I wasn't much of a runner more of a plodder. Today was a first for me and it felt good. (8K didn't have time for 10)
CrossFit has done wonders. Enjoy the run-Amy

I was hoping for a run this time around, 10k will be perfect to put me in bed after having to get up so early today.

50:14

49:17

48:44

44/176

as rx'ed: 58:22
:16 slower than last, ran on mill @ 1%. Played 2 hours of 2v2 volleyball last night to 11:15pm, may have been a factor this morning.

OMG...my friend and I are on day 2 of Crossfit, and we eagerly went to crossfit.com today to see what our exercise would be.

We stared in shock at the 10K run, then started laughing at how much pain we were going to be in. There was never any doubt that we'd do a run, but for 2 not really in good shape guys, we decided that we'll do a 5 K instead.

I hate you all...lol.... of course I'm kidding, and hopefully by the end of the summer I'll be doing a 10K run with ease. :-)

47:35

#36 P.s. I haven't run under 53 in a 10K in 5 years. I have always been a runner, but now I laid off the running and I just do X-fit and look what happens. God Bless America and Crossfit.
John
American Legion Post #114

1st 5km(3.1 miles)@ 2% incline
last 5km @ 1% incline
Treadmill 10km
Time: 42:35

3.0 miles...39m

Our weekend away was great, but between the rain and the laughable "fitness center" at the hotel, I just did 50 each of squats, pushups on knees, and situps on Saturday.

Yesterday was power snatches make up, but teenager issues led to me not having time to post results.

Today I will have to sub a 5k walk with some running mixed in, depending on my foot.

I know, I know, excuses, excuses.

Have fun all!
Kate

5/8/07 - 42.46
~ 5 mi.
2 loops around neighborhood

#7 Valerie,

I like to break up the 10k by doing an interval of 1-2miles, then walking for 1 min, then 1-2 miles, walk 1min. try it as 1:1 if it's your first 10k.

5.4 miles - 45m49s

This is going to be fun.
6.21 miles!!!

Just a quick question, does Crossfit work in the row machine at all? I did a few sets of 500m this morning and I found myself longing for a killer 500m workout.

I love doing these workouts later than everyone else. Gives me a goal to shoot for!

This is officially my first day ...and a 10K is exactly what I need. But it's gonna be on a trail; any other surface is ridiculously bad on your knees.

37/M/190--Syracuse NY
I hate running. So I deviated and did 5K...
22:59 (pr)

subbed 5K

26:41

scaled to 5k
approx 30 min
Enjoyed the view of the sunrise too much and didn't push for time. Nice morning though.

40M/5'8"/180

Ran 12K in 59mins on Sunday - subbing Sunday's WOD for today

Well it was about 105 degrees in the sun today so treadmill was in order.

53:43

Achilles still sore. Rowed instead. 41:24.9 @ 23 spm.

Tuesday is tennis day, so I subbed (like a sissy) for an hour of chasing the ball + 110 pushups.

So, lets say you are capable of running a 10K, but only at a slow, plodding pace. Would it be more "crossfitty" to do that, or to run x number of miles at a normal pace, walk for a bit when you get tired, and then run x number again when you recover a little bit?

I had a first timer this morning decided to do cindy,
Jason: 13rds
Terry: 23rds

Great job jason keep it up!

Going to do 10k after work with my wife, I hope she's up for the challenge.

What up DJ, give me a call when your coming out this way.

10k-
37:42

I think I have the unfair advantage of being a college cross country runner. I've only done a few WOD's so we'll see where my time is later this summer.

Valerie #7, I'm with you.

I hate to run and in the year and four months I have been doing Crossfit I have managed to avoid all 10K WOD. But was determined to do it today.

Time: not wonderful, but I'm happy with it. 58:09
Under an hour and that was my goal.

56:50 on tread

last time....58:13 on tread

Never thought I'd look at a 10k run as a a "break"

Age: 41
BW: 167

CFWUx1 due to time constraints

10k 45:58 40 seconds slower than PR set on 2-9-07

run on treadmill, mostly at 8.0 mph. Try 8.2 next time

51:31 Bike trail run.

About 5 minutes slower than my last 10K (treadmill). Split: 24:15. Got a little too comfortable.

I did sprints on the road bike last night, and right before I went to bed, in agony, I thought I'm probably going to regret this tomorrow. Sure enough, I woke up and there was 10K staring me in the face. I threw up in my mouth just a little right there.

48:46

Pretty much my best time ever. Woo! Hoo!

Treadmill, 1% incline

52:09

55min

Don't like running much so mixed it up.
I'm in Iceland and today the sun came out and temperatures soared to 12 degrees C, so i did my very first workout of the year outside.

Warm up
15 push ups
15 dips
15 air squats
2 x 60m jog
(x 3 rounds)

15 DB Thrusters 12KG
Sprint 60m, run 60m, sprint 60m, run 60m
(completed 8 rounds in 18 mins)

50 left crunches
50 right crunches
100 leg flutters
20 Hollow rocks
50 Barbell jumps 20KG
(x3 rounds)

20 push ups
20 Dips
10 box jumps
(x 3 rounds)

60 mins from start to finish

the last time i ran 10k was several years ago in just under an hour. in the last few years i ran 2-4 miles 2-3 times a week, until about a month ago when i started crossfit.

so when i saw rest day yesterday i figured i'd do a fast 2 mile run which went really well and fast.

imagine my surprise when i saw the 10k on the menu today. yikes!

well, i am proud to say not only did i finish the 10k, but i also did it in 51:59.

i am pretty happy about that and can see how crossfit is already paying off for me after only a month.

there is one thing that i know that's as sure as death and taxes: tomorrow there will be squats of some sorts. i just know it... |:^}

Did 5 miles yesterday. Cant wait to get done with training so I can hit this one. The wind isnt too bad today so I think I might have a good time. We will see, maybe I'll hit some trails while I'm at it.

I came down with the flu yesterday, so no training for me for a few days.
Enjoy, have fun, Johan
ps. sorry to mis the 10k, better luck next time

61:20

folks my find this useful www.mapmyrun.com for calculating distances

I guessed on a route...ended up running into a friend on the coast trail and got to see a group of whales migrating north, playing in the waves (damn cool! they were like 20 feet off the beach!)....then ran into town and got the mail and ran home. Turned out to be 38 minutes...so couldn't be 10K, but more than 5K. Its already too hot over here (hahhaa, like 70 degrees)

Hmm, it appears my earlier post was lost.
No worries!

I didn't get a chance to do more than 50 each squats, situps and push ups on Saturday.

Yesterday I made up Saturday's WOD.

Today I was a bit limited on time so I had planned on only doing a 5k but was able to squeeze in 4 miles total. Mostly walking with some running mixed in. Happy with how my foot feels.

Time- 65:00

Kate

Ran on treadmil with 1% grade.
Total time 6.3 Miles @ 60:30 ( with one bathroom break and another walking break)
Ran straight for 42 min and had to take a 2 min bathroom break, note to self pee before running. Very ugly towards the end.

I ran a 10K yesterday on Rest Day. I'm skipping today.

Yesterday's time:
54:32 - Slow, relaxed pace.

Yesterday I made up WOD of Sat and Sun. 185# power snatches @ 7 sets of 3 reps. 135# thrusters and 50# pullups (no kipping) = 8+ rounds.

Will be interesting to see today's run. Although I am looking forward to it, running is not my strength.

Working out at Catherine's place in St Louis. Not the best neighborhood to be running, so 10k row instead: 48:02. Very hot, humid, muggy garage....tough.

I ran the 10 k - first 5 k on the treadmill 1% incline, 27:23 was my time. Then ran second 5 k on the track - every 5th run around the track, I sprinted. The time for the second part was 30 min. I'm very pleased that I did it.

1:03:48
pr by 8:30

:50 - 10K.

28/M/185

10k: 56:13.
First one I've completed in 8 years. Thanks CrossFit.

202/66"/38yom

6.5 miles - 1.06.47

first time I've run this far in about 15 years.....It's the program.

1:05 for 10K

It feels good to be back on the program. I haven't done a crossfit WOD in a couple months. I put it higher on my priority list once again.

Amy #31, thank you for your encouragement!
SueAnne #54 nice job! Under an hour is fabulous in my book!

Physically, emotionally, and mentally, this was by far the most difficult WOD for me yet! I managed to get through it with a little help from my friends. (John, Paul, George, and Ringo)

72:06 I know that doesn't sound so good, but trust me...I was pleasantly surprised!

Visiting Margaritaville and having a cheeseburger in paradise definitely helped me through the last mile or so!!

After my surprisingly good bike and swim yesterday, I am setting my sites on a baby triathlon soon!!

Did a 5k.... made to many excuses on why not to do a 10k...Better luck next time.

51:32

#54 SueAnne
#79 Valerie S

You both did awesome!

Kate

Also, thanks to Jerome, Coach, and all other crossfiters!
After a tough couple of years, it is wonderful to believe in myself again, and to know my only limitations are the ones that I create.

Sorry, after that run, I am feeling very emotional!

30/M/200

Jog on.

Plodded 10K

48:49

Lungs were fine. Legs not so much.

48.08 - Beautiful day in Monterey!

ouch. I've never ran a 10k before. Just did it in 49.21
It was super tough though. I was pushing hard and now my legs are killing me. I'm pretty happy regardless.

M/29/6'6"/280

Subbed 5k

PR 25:46

As rx'd:

58:47 - could have run that faster.

Did 10k in 68:40 not my best time but at least I was able to run outside for a change.Thank God spring is finaly here!!!!!!!!.

Not enough hours in the day...

Went to the archives, reminded by CF Rockport

4 rounds for time
20 med ball cleans 20#
100 ft. walking lunge
10 one-arm snatch 20#'s R
10 one-arm snatch 20#'s L

Crumped after round three, 17:30

Walkin' kinda funny after all of those squats...

treadmill @ 1%
43:53

Age 35
BW 182

15:00... and then I stepped on something... and then something went POP!

And then it was dirt, sky, dirt, sky...

Dammit! RICE time...

41yom / 150

WU various stretching, joint mobility, and walking

WOD - 10K First time ever running this distance was shooting for below 1hr. Used Google World to map distance.

Time - 50:55 really very surprised by this. Happy! but wiped out.

Biggest challenge besides forcing myself not to stop was getting up my stars to write this. I need another rest day tomorrow!!

I made it, but in a horrible 57:38. First 5k was good, but I was really dragging on the second half of the run. Gonna do this again before the weekend's over.

Valerie and SueAnne-

Great Job you two! I too don't like running and have never run more then 3-4 miles and I always skip the 10k. Hoping to try it today, but started feeling under the weather yesterday. If I feel ok I'll go for it this afternoon.

#43 Brett_nyc- I like your idea of run 1 mile walk 1 min. I have very little patience and sitting on a treadmill for 1 hour just sounds dreadful. Mixing it up might make it go by faster....

Anyone get severe tightness in the legs when running? I can't seem to run more then 1 mile without having to stop and stretch because my leg feels tight and weak, which I think might be due to a tight IT band. I foam roll before and after my runs but can't seem to get rid of the tightness.

39yof
64 mins

Outdoor, off road run. Uneven terrain and pretty windy which made it a bit tougher. Very pleased though. I haven't run further than 3 miles in over a year due to injury problems. Not that my knees are really better - just less bad than last year.

46yom
46:33 :49 secs slower than last 10k,

45 / 179

as rx'd (used www.mapmyrun.com for the 10k)

58:28

As Rx'd

55:32

Age 34
BW 145#

As rx'd:

44:04

I've organized a PT session once a month for our bases's SNCOs. They can get away from their unit PT--if they're actually doing it--and work out with their peers for awhile. It's starting to catch on a bit as time goes by.

Today we did the following:

200m run
10 burpees
10 push ups
10 sit ups
10 squats

Complete as many rounds as you can in 20 minutes.

They were hurting but felt good afterward. Thanks CF!

48:21 for my first official outdoor 10K run ever, I was shooting for sub-50 min and I got 'er so next time I work on pushing harder. I gassed badly at the halfway mark (time `25min) but I managed to regroup over the last 3-4K. My feet were really sore for the last 20+ minutes so I need better footwear for anything over 5K.
I'd like to thank Anthony, John, Flea and Chad for accompanying me during my run, it really took my mind off things.

I ran at a popular Calgary trail system along the Bow River and that made things much more enjoyable. Now I sit and play the waiting game between me and a massive hamstring cramp.

I forsee a short and sweet WOD in our immediate future but I dare not mention her name....

5m 52 min

65 Minutes

Sunday Ran ~10k at the beach, 47-48 min.

Today-
CFWUx3

As many rounds in 20 min:
70# Thruster, 7 rep
Asst pull ups with a whole lot less assistance
11 rounds even

I loved this when we did the first version of this. Last time I could have thrown up after the workout. Today I must not have pushed hard enough. Bummer. It’s crazy though, the last one I did 60# thrusters and usually range from 60-65# on WOD’s. Only going up a bit and it was a stretch on press part. I got all disappointed with myself today.
Erin

23yom/220#

58:35. First time I've ever run this far. We'll see how my legs like me tomorrow.

M/48/5'10"/172

10K SUB Elliptical

86:01 ???

--------------------------
Compare to 070209

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

10K - On Elliptical

52:38

60min

That website mapmyrun.com or awesome. Good call.

first time running 10km....

54:59
The best part of it all is that i was .22 away from 55 min!

head wind for the first 5 km, but a beautiful day! felt great!

last time rowed 5km/ran 5km

The tri-city (royal oak,clawson,madison hgts) 10k in michigan was a smashing success for me. I took first place in the overall division and the male 30-39 i am way to heavy and slow to be running this distance division with a time of 1:01:12 (5:17 faster than any previous outdoor time)
bwt 240 age 31
I would like to thank my sponsers sundial timers, the local dairy-o, and biofreeze.
I would also like to thank coach and crossfit cuz without this program there is no way in heck i run that far.

sidenote beautiful day in michigan here, perfect timing.

Erin #110
Disappointed? Are you kidding me?
Awesome! You got in there and did it!!!
70# thrusters?
47 minute 10K.....you rock!!
Another inspirational young lady!
Thanks, Erin!

Love it! going to hurt so much in the morning!

10k 50:13

so wanted to get sub 50!
roll on the next 10k

39yom/155#

ran 2miles yesterday just for the heck of it. supposed to do the peachtree road race in july and haven't been running.glad for this wod forcing me to run some.

only did 5mi. around stone mountain park.
42:30

35/M/200

Approx. 1 hour
Ran 3.1 miles with out stopping, walked 1 mile, then ran the rest of the way for 6.25 miles total.

CFWU 3X12
10K - 47:30. I second #89. Lungs no prob...legs a different story. Felt good...when done though.

How are so many of you running 10miles in under 50 mins!!!! Thats over 10 miles per hour speed average! In my univ. gym i dont see people running at that speed constantly. I dont understand

Just started crossfit last monday done 2 workouts so not to over train. I've never ran more then 3 miles. Ran it in 67:00 seems slow but I am proud that I actually completed the whole thing.

no idea of distance as I just ran through neighbourhood streets, pathways, parks and trails for 52:40
Very rough going in some spots though and felt some IT pain near the end. I remember why I no longer like those distances...

Nadia,

If your problem is ITB related, I've found Walt Reynolds' ITB Special to be the only exercise that helps me. Here's a link on ITB and the exercise.

safe
http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

Mike: 7's Rugby practice instead, should be equivalent or more...who am I kidding?

m/44/63"/140

CFWU 3x12

10K 52:30

Beautiful day for a hilly woods run here in Washington.
Legs will hurt tomorrow.

Woof

30/m/175

49:40

2.5 loops around waterfront park in Portland, OR

legs had a tough time getting going, still feeling the effects from 135 lb. thrusters.

--

10k:

65:07

--

5.37 miles, 53 minutes over the Grim Reaper (elev Eleventy Billion). That run sucked so bad we've invited a bunch of friends to do it again next Monday.

bwt:147
cfwux2 (subbed 10 knees to elbows and 10 good mornings for situps/backextensions)

Great weather for running! In park, as rx'd:
~50 minutes (had to estimate on analog).

Good pace, stopped and walked 4 times for 10 seconds, cause my vastus medialis muscle (medial above knee) was really tight, and my lower back was still sore especially at the beginning. Must have been the 135lb thrusters.

35/196
As Murphys Law would have it, I felt good yesterday so I did an extra 5K on my rest day. And not being much of a runner, you could imagine my delight to see today's WOD. I should of known better.
10K in 59:20

10km 51:57

beautiful day!

As Rx'd

49:09

and some 50 yd sprints for that crossfit intensity... have a great day

79:32

If Pukie is Rhabdo's 1st cousin I was touched by Rhabdo's 2nd cousin, Heat Stroke.

rode 20 miles yesterday, 1 hour 5 min.

today 10 k 50 min

4 am - "hopper" - 11 rds
noon - 3 loops Tuscany hills - 19:04

"hopper" - as many rds in 20 min;
95 lb ohs - 10 reps
12 kg wall balls - 10 reps
25 Ab Mat Sit ups

last 10K - 39:40

For as tough as all of the other CrossFit workouts are, there is a whole lot of whining about run days. Compared to the other workouts, running seems to be easy to me. Find a good pace and just do it. If faced with the torture of a Linda or a 10k I think many would pick the run. (as a crossfitter I would naturally pick the torture of linda, but we are all a little sick)

As Rx'd

64:47

Can anyone give me some feedback on weight lifting belts? I don't have a back problem or anything. It seems counterintuitive to attempt deadlifts and/or some of the other lifts in Crossfit without one. However, it does not appear that any of the athletes in the demos ever wear one. Does anyone have any insights?

Did a slow 7 miler, 65 minutes, before looking at the site today. Ran a 13:12 2 miler on treadmill yesterday as a time check for PT test next week.

#138 Joel - if you do the lifts with the right form you should find you do not need a belt to avoid injury and you'll strengthen your back and abs. Since we are going for functional fitness it's best to lift something like you'll lift it in real life - no hand-wraps and no belt. Chalk is all I like to use.

36/m/185

Treadmill set at 1% incline.

55:03

Longest I have ever run and it hurt. :)

And #138.... about the lifting belts. What I have read in various work out mags and web sites is that you shouldn't wear a lifting belt unless you are attempting very heavy weight that you are unsure of. If you wear one all the time, your lower back will end up weaker than it should be and there is potential to hurt yourself as you move up in weight.

At least that is what I have read. I never use one... but then again... I am not dead lifting those crazy weights either. :)

M/50/165

I've been trying to stick with the WOD as closely as I can, but today I blew it! 10K wasn't in the stars.

I ran 35 minutes (about a 5K) and then did hard intervals for 20 minutes on a LifeFitness sta. bike. Then did 3 rounds of a modified CFWU as a "cool down" - stretch 20 seconds, overhead squats X 15 reps, situps X 15, pullups X 5, back ext. X 15, pushups X 15, dips X 10.

6.35 miles in 55:46 (incl. 45 sec for traffic )

That makes sense to me. I had used one in the past (before starting Crossfit May 1) for back squats. Also for deadlifts, but I only started doing those a few weeks ago. I am going to hang up the belt and continue to scale the weight and add more slowly as I get stronger. Thanks!

45:04

10k :46 my feet are tired

I found an error on the topo map at that gmap site. It claims the Grim Reaper is only 673 feet, significantly smaller than its actual height of eleventy billion.

I really had some trouble out of the ol' knee today!

M/161/24yo

as rx'd: 48:15

Got up at 4:45AM for this. Five times around a 2K lake circuit. First ever 10K.

57:11. Before CF would never have thought I had it in me. Still have 12km bike commute and two hours of MA practice in front of me today. Because of CF I can cope.

27/M/190
as rx'd- off road 10k
50:29

on treadmill

50:00

mostly just quicker than 8 min pace
dogged 4th mile adn most of 5th, then picked it up to finish right at 50 min

took about 4 short breaks (less than 30 secs)

28yo M 175lb 5’10”
Warm up: Jog 750M, stretch.

Run 10 K: 57:14 @ 80°F
Stretch and foam roll after.

Compared to 070209: 1:01:22 @ 20°F

m/25yrs/140lbs

10km - 68 mins

got halfway in about 20-25 mins (guessing), then the cramps hit me when I turned around. I could only do short jogs mixed into my long walk home.

my hips are going to hate me tonight.

Not enough time for 10k, so went w/5k
:23::40

Terry- I'll give you a call bro "FO-SHO". Which Jason did the Cindy w/you?

Got my family involved today. My wife rode her bike with our two kids in tow. FE Warren AFB has hills that come out of nowhere and the wind seems to blow into you no matter which way you run not to mention the altitude. I guess thats good for training though. When I got to the base track I was passing all the new kids fresh from basic and tech school and that was after 7K! Like I said before "I Love CrossFit"
51:38 as Rx'd

28/235/5'10
ok so im not the smartest person out there. for some unknown reason i thought a 10k was loosly 8 miles. i was wrong. but it felt good.so here's the skinny of it 8 miles in 50:38. not bad for a fat man. still have a headache an my stomach hurts.bring the pain!!!!

55 y.o. 156 5'10
45:12, 3/4 mile up a 6% grade.
Still a lousy time for me.

37.26
9.6km half Trail half Road approx

Rehabbing injured knee. Row 6K 29:15

10k, somewhere about 48 mins.

Woah! Second WOD in a row. Severe knee and cramp pain at 7k on. Finished in 64min. I love / hate crossfit.

58.26 as rxed

This is my least favorite Crossfit workout. Yes, in my books this is worse than L---- or K---- (the workouts whose names shall not be uttered).

52:02 on the treadmill at an incline setting of "1". Speed was mostly 7.2 except for the beginning and the end.

This took tons of mental toughness. I resorted to mind tricks to keep going ("you'll take a rest at 3.0.... oh, 3.0 is here already - why don't we take a rest at 3.75..." etc).

Tariq

Bwt: 129

Wasn't up for the 10k today so I did this instead

3 rounds for time:

500m Row
8 turkish get-up's with 52lb. kettlebell (alternating arms)
30 push-ups
30 back extensions

Time: 17:20 (get-up's killed me)

M/33/5'9"/178#/CFT=830

10K
52:10 (25:42 & 26:28)
An outdoor PR for me.

54:11. Ouch.

bw:110

This was my first 10k row I always did 5k before. My time is pretty bad, however happy I finished!
57.28.7

willp
28m, 27bf, 247lb
2.8 miles
30minutes

Ran a 5K in 29:00
Didn't have time to do the 10K

10k
57:15

Wasn't what I was hoping for. First 10k in a long time. But it's something to work with. And any how, Rome wasn't built in a day.

Wow, was shocked to see run a 10K as the WOD. I have run 6 miles once, so this was going to beat that. I played 2 hours of basketball last night so I knew I shouldn't do it, but it was nice out so I could not resist...very hilly trail run...6.26 miles in 1:03. Was pretty happy with that for first 10K on fatigued legs on a hilly trail.

28/F/105#

55:51

Holy Crap, I did it! I still cannot believe I finished! I actually pumped my fist in the air when I completed the run. haha. I can't believe my 77 year old dad runs 10k twice a week! I'm gonna have to start him on CrossFit soon.

I looked at this last night and said, 'no thanks I'll do my regular 3 mile interval runs' then thanks to Valerie S and SueAnne's comments today, I knew I had to go for the 10k. Thank you ladies for the motivation! Took Brett_nyc's advice to Valerie 1 mile run/1 min walk. Helped break up the run for me.

CraigL- Thanks for the link on the IT band info. I'm gonna check it out right now!

Like many others have said, I would have never been able to do this pre-crossfit. Can't wait for tomorrow!

walked with all kit x 50m

47.38, outside (ravine run).
Not a pr, but I'm pretty happy with that. Haven't run in over a month.

5K @ 24:08

Short of time

Recruit physical testing today

10k
56:55

I finished the first 5k in 25 minutes and slowly died.

Haven't ran for a long time and it showed.

5K running and walking for 30:55.

Will do better next time.

ok i said i'd do 60 minutes of running.. and was actually planning to do some rowing instead of running... but since not many people were using the treadmills i did the whole 10k at 2% incline on it.

BW 58kg

1:05:36 (incl. time taken to stop and reset the treadmills 4x)

i think this is my first time doing the 10k because all the past records show a mix of running and rowing. improved on the 5k too by 1 minute. can't believe i finished this (!)

#84 valerie, 72:06 is not bad at all! 10k _is_ very testing emotionally, physically and mentally and you finished it :)

28/f/156#

Ran/walked 4 miles in ~45:00. It's a gorgeous day, so I mapped a route around the neighborhood. I timed myself by looking at the clock before I left.

This is the longest distance I've (mostly) run in a few years and I've had assorted problems with joint pain when running, so I took regular short walking breaks and focused on form. Figuring out how to land properly let me run faster and more comfortably than I thought I could. I stopped at 4 miles because my form was going all to heck (feet were slapping instead of cushioning) and I didn't want to risk an injury. Again, I haven't run this far in ages, and I was without the unproductive sort of discomfort most of the time, so I'm happy.

Only the 2nd time EVER running 6 miles - and only the 3rd time this year running 3 or more miles. Running is my greatest weakness... I almost wimped out to do 3-4 miles, but the comments here forced me to suck it up. Thanks to all who sucked it up as well for your motivation.

30/m/5'11"/180

6 miles (not quite as rx'd):
57:08

35/175

6 miles
54:03
on the road and in the heat not too bad..felt like I could have kept on all day at the 9 min. mile pace.

Good for you Nadia....that's awesome!
It is so great that we can all inspire, motivate, and push each other!
Keep up the fabulous work!

10K - 52:00

Trail run in Colorado foothills. I wonder what my road time would be. Hammies are still sore from my first WOD two days ago. I'm hooked.

I put on a 40 lbs weight vest and went on an hour long ruck along a bike path in today's beatiful Chicago weather. My legs are lit up.

Man, I suck at running.

As rx'd.
53:39. Stick a fork in me.

nadia and valerie - great work and inspiring.

10K
53:32
On incline tread at 7mph.

45M/235#

Felt good, but still kinda slow...

Time 53:45

37yom
5'10"
207
as rx'd 59:55
hard, last mile was all up hill, didn't walk until then.

37yom
5'10"
207
as rx'd 59:55
hard, last mile was all up hill, didn't walk until then.

53:27 PR for me!!! Ran on street.

53:27 PR for me!! Ran on street.

First long distance run pretty much ever!!!
5.75 km - 38:41
Found the mapmyrun afterwards, wish I had done it prior, could have mapped out the full 10 km.
AvgHR 167 MaxHR 179
Thanks for making me run!!!

age 20 wght 185
as rx'd 53:30

never ran so far in my life

25m180pounds

Finnaly one I dont have to scale down.

44:20 and it is a PR, 2 minutes less than last summer (last time I ran 10k for time).

Considering that I have a cold and stuffy nose, im pretty happy. I can see a huge difference with my cardio response and my recovery time since I started CF only 3 months ago.

Thx ;)

For anyone interested please go to youtube and watch the training video for the actors in "300". Is it me or does it look alot like crossfit? Great movie by the way!

3 miles 22:36

M/26/201.5

Ran 5k then walk/ran until I reached 5.5 miles in 60 minutes. Almost, should be able to finish easily next time.

Valerie, Nice job...
46:25, distance appr. behind st. 5. Ran 25 min., then got a call, 30 min. later, ran 6 min., another call, 30 min. later, finally finished last 15 min. or so. Such is the wod at the fire station...

Ran three miles (though had to walk last 2 laps due to knee issues). Made it further than last time. Need more IT band strengthening. About 30 minutes. Could have been shorter if no knee pain.

27/m/215
I have never run more than 5 miles before and that was on a treadmill so I did not know what to expect. I ran outside and it was 97 degrees out. I ended up running a little over 7 miles and it took me 61:48. It was much harder than I anticipated. I feel good that I finished.

row 10K

46:09

Mike Donnelly

Maxwell kb ladder 1-9
21:43

Back to fired up to get 10th round.

M/31/6'0/193

CFWUx3

10km, Time 62:12

Finnished with CFWUx3

63:18

plenty of stoplights, best feeling 10k yet

previous:

60min on street
52min treadmill
58min treadmill

I see I have gone the route of many. Knees bothering me lately, and a rough weekend of debaucherous behavior. recently got inspired to pick up the pace again by the book "fighter's heart" anyone else pick this up???
oh yeah

150/M/26

5K 23:07

I hate running, so I'm kinda glad this one came up! Heh.

54:01 on the streets. A PR by almost 2 minutes.

d - 28m/170

57:15 - think trail was a bit longer than 10K...first run longer than 5k since last year's bolder boulder on memorial day

j - 33f/170

55:00 on treadmill

And, nailed 3 muscle-ups in a row warming up! Another PR! (And my first legit muscle ups in months!)

no offense, but as a runner i enjoy reading the pain coming out of the lifters when the WOD is a 10k or 5k. It makes up for all the complaining i do when it is linda or fran.

42.06 as rx'd

6.36 mi in 53:16. Sunny day and felt great other than the nasty crosswind!

Yesterday - 5 miles in 32:15

Today - 8 x 200 in 31s with 1:30 recoveries

approx. 9-10km-undulating terrain with some big up & downhills in 12 mile coulee- 44 minutes. 1st big run since knee scope 5 weeks ago, felt pretty good.

23M 6' 170

43:09

19m/169#

6.3 mi on a treadmill @ 10% incline

48:39

Today I did five rounds of

10 hang power snatches 45#

10 box jumps

CFWU: 3x10

As RXed:
10K finished in 58:54

10k trail run ~45 minutes

27yo 200lbs

more than an hour...

but the first 5k was really good

just not a distance runner

Chris - 1:03
Julie (3 miles) 47 min
3/4 of my other kids practiced sprints the other one just took a nap.

28 yom, 190 lbs
Ran just over six and a half miles
55:31

Me:
Ran with wife so she did 10k and I ran ahead and back.
First 10k - 49:48
13.65k total - 1:08

Her
10k
about 1:20:00

age 40
bwt 210#
time 1 hr and 4 minutes.
somewhere between 6 and 6.5 miles.
not a very fast time but I felt good.

21m 175

after a 40 min boots run yesterday i passed on the 10k. did about 2.5 miles and stadium stairs instead

then tried the 65lbs thruster x15 jumping pullup x21 for max rounds in 20 minutes WOD

CFWUx3
10 rounds with 10 seconds to spare. thrusters killed me.

Due to hail I decided to take this inside to the treadmill. After 2 miles the first treadmill stopped b/c I was overworking the belt...What? Not sure the transition time but total time on the combined treadmills was a/b 45:30.

37 bw190
6.4 miles
42:11

Viola
10k
60:21

5 km run - 19:25

24/M/150

Scaled to 5K

42 minutes =/

I need to get better at this!

Walk/Ran
Last time BWT:185
BWT:163
Sorry DJ I told you that it took me 3hrs last time. In truth 2:12::54
current time: 2:09::44 plus I went 7.35mi this go around

10 k- 60:12

1:12 slower than !2/1/06 last run; been rowing the 10k for knee issue. Evil heat today in L.A. so all in all not bad for me.
Still hate running.

Wife had dragon boats tonight so I went solo.

CFWUx2 -pullups

Here is where I had a brilliant idea... I'll stop at all the parks I pass and do 10 pullups on the monkey bars and stuff... theres only 2. But I soon realise that I pass them 4 times each in the course of the 10K!

So 10K run +80 pullups 71:15

All in all I'm happy for my first attempt at a 10K.

finally nice enough out to run outside
unfortunately, i ran logging roads in mtn range by my home-2000 feet elev change in 3 miles-worst part is i went down first
downhill 5k-23 min
uphill 5k-40 min-lots of 'speed walking' due to calves exploding

did see a black bear, so all was not a total loss

45:12

Age - 32
Ht - 68"
Wt - 205# (12.7%)

WU - active isolated stretch

WOD - run 60 min. for distance

1 mile - 8:14 (158 HR avg)
2 mile - 8:20 (175 HR avg)
3 mile - 9:10 (175 HR avg)
5k mark - 26:45
4 mile - 10:36 (174 HR avg)
5 mile - 13:23 (166 HR avg)

5.75 miles - 60 minutes - 170 hr avg

Ok, I messed up by going too fast too early. Should have kept my HR at 170. I paid for it late in the game big time. If I went the full 10k it would have been 66:30 minutes total time.

66:20

Thanks FireSmac!! I appreciate that! I think Jerome beat me on this one!

5k
29:45

M 33/170

10K 48:09

should have started out faster, but unsure of this distance, 5K usually my max.

it was easy, thanks crossfit.

36 YOM 5'09 198lbs

10k 55:00

first ever 10k .. on a treadmill no incline cos i got a dicky knee .. 56.18 .. don't think I would ever got round to trying a 10k run if crossfit didn't order it up .. thanks .. been on Zone for three days now and today was also first time ever i managed 10 straight strict pullups .. shouldn't be connected, but feels like it is .. thanks again crossfit

Ran the first 5K as tabata sprint intervals. Sprints turned into fast jogs after about 2K.

55 mins for 10K. Ran Marysville loop through Nashwaak valley. Dealing w/ some real concrete legs.
Lots of people fishing along the Nashwaak River.

Age: 37
B.W: 158
WOD: 54:10 as rx'd (rain)

10K row
31:18

Messed up my outside route.
4.21 miles in 35 minutes with about 2 or 3 minutes stopped

4.5 miles - 37:21

5'11" - 209 lbs

Fat, bald, male

Can't fix the bald - better fix the fat.

26m 200# 58min

50 min flat, at great effort. Started out too fast and had to slow down and do some intervals/pick-ups. The intervals helped mentally. The treadmill was my only option at that hour while traveling on the west coast and it was punishing.

M 38/145

5.9 Miles
47.5 minutes

Although a little short, I started at 772 feet elevation and the turn around point was at 1241 feet. Most of the elevation was in the 3rd mile.

runningmap.com is pretty cool

Will

5 miles in 43:10 (8:46, 8:40, 8:36, 8:35, 8:37)

ran 10k+ at BC-B (54 mins) Avg HR 139
ball hams 2x15, 1x25
lunges 1x30 18#/ 1x30
stretch

CFWU 3x15 (pullups 3x10)
abs 25/25/25/25/ 2x30 MB

35/M/165

I can't do a 10k, because I get pain in my left knee after 5k.

Instead, I subbed with Cindy, 7 rounds in 14 minutes, but that was all I had.

My conditioning sucks.

played basketball for an hour 5/8 in the morning before i saw this. ran 5k in the evening. didn't have the legs for 10k.

5k run - 30:32

6.4 Miles
59:38

Hoofed it the last 1/4 mile to make it in under one hour.

51:05

wt 185

50/197

5k Row 23:54

54:19

previous = 49:40
previous = 52:10

#212 - can't agree more.

EDWARD: 43.12 (not a PR, felt like crap the whole way - think I'm still feeling a hard bike ride on Sunday)
KIMO: 55.42
CASEY: unsure...I'll post when I find out

M/35/5'11"/176#

10K 58:30

As RX'd!!!!!

I haven't posted for a while. I am feeling old and slow.

John - I ran for an hour on the nature trail by my house. 1st mile was about 10 min 30 sec and last mile was about 12 min 30 sec. Joe - Camp Liberty, IRAQ.

24:58

33/m/200

10k--62 minutes and 23 sec. Hated every second of it.

cfwu
53:40

10K Time 39:18

I hate running more than 5 miles.

5km 42:00

After a week of trying to make the workout headaches go away, I decided to try this WOD. Did a handful of 35# kb swings, 5 pullups or so then 15 pushups. Started to get a headache. Felt good enough that I decided to run 5K at a 'leisurely' pace. Ended up with about 26.xx minutes and felt fine.

Age 29 BW 165

Ran 60 minutes steady pace. No idea of distance.

53:14 10k 83degrees

5'10/198/42.
~53min (HRM at the watch repair shop) 90degrees

7 min faster than last time. Not much running in between at all.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD: 7.2ish miles in ONE HOUR FLAT

Actual 10k completed in about 50min.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

def. sucked it up today... haven't done much running lately since coming back from a pulled hammy...

26 y/o 185lb

as rx'ed - 47:10 [11 min slower than pr... hope to get back under 40 soon enough]

16yo/M/5'10"/155lb

WOD: 10K in 51:44 as rx'd.
Longest run for me ever. Thanks Crossfit.

WOD: 10km run

Time: 43 min (an estimate, forgot to start my timer till after a bit in)
Distance: 9.5 km. outdoors with hills so I think it counts.
-Bring on more of these!! Need practice for the Alberta Cancer Foundation Underwear Affair 10km run!

47:59

15 miles on exercise bike

1:05:15 - 4 walks

6 miles - 68:40

55:08 on t-mill @ 7mph w/ 4 short breaks vs
57:25 on t-mill w/ 3 30 sec breaks to suck gatorade 12/1/06 vs
55:34 on treadmill w/ bad acid stomach 9/7/06 vs 56:25 on treadmill w/ 3 breaks for water on 7/26/06.

hr avg 153, hr max 180. week & 1/2 to bay to breakers.

43:14
6.2 miles
M/23/150lb
1st time ever running more than 5K - and hopefully the last!

20 yom 198 lbs
6 miles 44:48
On the brighter side i did my first true muscle up on a pullup bar today! I had always jumped or used some type of intervention before now. I attribute it to the sets of 50lb pullups the other day, felt significantly lighter on the bar.

Age 51/BW 240#
Nice double track by a lake - done after CFT, first couple of miles a challenge; finished in 52:03.

Only had time to do 5K. 25:45. Minute better than last time and have done no running longer than a 400 since.

4 mile run
30:00 min

1:06 (6:42-7:03-7:09-7:21-7:36-7:23-7:27-7:41-7:57)
That's 9 laps around up the neighbours cul-de-sac and around the green belt.

58:10

City run, probably waited a total of 3 min at stoplights

That felt really slow, but I have been skipping the 10k the last few times around.

58:15

on treadmill @ 1% incline for 1st 5k & 1.5% for 2nd 5k. Gotta get back in distance running form!

45 min for about 5 miles
first time trying trails in Baltimore, and longest run in 8 years. got a little lost trying to figure out where to go, though.

CFWU x 3

WOD(scaled down):

Run 5k

21:24

not sure how far I went, but ran 25min. on the beach... just playing catch up and trying to be more consistent.

5.65 mi (gmap thing is awesome)
47 minutes
8:20 pace
was very happy with my last 300 yds, had surprisingly good speed when I picked it up at the end. The last time I ran this far was probably 5 months ago. Crossfit amazes me again. Finished with some neck bridges and turkish get-ups to atone for a shorter run:)

Ran 6k MRH loop
52:00 w minutes slower than last time, but not bad considering the powerlifting work that I've been doing- I felt like I was going slower than that.

M 31/208

10K shuffle
67 min.

The middle 5k was over rolling hills.

Still running a couple days behind after a training roadtrip to Yakima for a couple days.

Ran 12.83 kms total to the Fraser River and back to check the rising water level.

69:18

HR to 182 on the last 1 km. River is OK.

Regards,

37yr old m 5-9 185lbs
forgot to post this yest.
as Rx'd 46min36sec

49.58 which I'm very darn proud of since my goal was under 50. also pretty tough terrain.

49.58 which I'm very darn proud of since my goal was under 50. also pretty tough terrain.

CF Warmup x 3

As Rx'd: 46min

Rowed 10k

40:35

PR by 2:40.

no w/u
ran from home to baseball field for kids game
5.4k
30:50

Ran 10K
- Williams - 54:00
- Tessitore - 54:00
- Dye - 1:01:03

26m
pre 223
post 218

10K in 53:36

on a very hilly mostly trail route with some loose sand.

50:39

10K as rx'd.

untimed as stopwatch is currently broken.

Ran the Battle of the Boulevard 10K, Arlington, VA.

52:33, chip timed

1:24 off my PR but a much tougher course--out and back, but the "out" is downhill and the "back" is up. Good mental challenge to keep running all the way up.

57:20

Ran about 6.5 miles +/- 0.25 miles - hilly. Time: 53-54 minutes. Haven't run that far in a long time. Haven't ran hills in a longer time. Felt good. Legs felt wobbly as soon as I stopped.

6.2 in 1:28 minutes.

I just decided to enjoy the day, and go at a pace that would not make me cringe the next time a 10k shows up. I actually had fun.

6.2 in 1:28 minutes.

I just decided to enjoy the day, and go at a pace that would not make me cringe the next time a 10k shows up. I actually had fun.

6.2 in 1:28 minutes. Hilly course.

I just decided to enjoy the day, and go at a pace that would not make me cringe the next time a 10k shows up. I actually had fun.

6.2 in 1:28 minutes. Hilly course.

I just decided to enjoy the day, and go at a pace that would not make me cringe the next time a 10k shows up. I actually had fun.

Subbed as 3K row + 3 x 1 min sprints playing with damper settings
3855 M total

3K: 13:01
1min rows damper 7: 300M
damper 2: 275
damper 4: 280

Subbed as 3K row + 3 x 1 min sprints playing with damper settings
3855 M total

3K: 13:01
1min rows damper 7: 300M
damper 2: 275
damper 4: 280

Saw the CFT coming and didn't want to get killed with the run like I did last time. CFT performance suffered.

57:50 as rxd. (6.2 miles on treadmill)

1:28 for 6.2 on the nose, on a hilly route. I ran until I got tired, then walked, alternating. I had a goal of 90 minutes, and my intention was to enjoy this run, since it is normally unmitigated misery moving my 240 lb. frame around for that sort of distance, running. Hiking I have no issues, but running, yes.

It was a beautiful day, and I enjoyed myself.

Whoa. Sorry,

Sorry,

Sorry,

Sorry,

It kept giving me a long delay, so I hit Stop, then resubmitted. Apparently they all made it through. With that much coverage, I'm glad I deleted the part about the Granny with an oxygen bottle on her walker passing me. I did pass the Giant Tortoise, though, on a hill.

approx 10km cross-country

58.23

55:38
hot humid windless s florida morning

Somewhere around 10k in 50:00. Ran around the North side of IAD.

62 minutes, on the treadmill. (I did have to take a pit stop at the end of mile 4. This time is not included in the time above)

5k 24:35

21yom 167lbs

52:00

220lbs/6'1"/m/Canada
Ran 5km instead, 1% grade on treadmill.
Started with CFWU x 3 (pull-ups are getting nice)
Short on time...and like 2 cycles behind :|
Looking forward to my first CFT tomorrow evening (before work)

opps! 5km/30mins (3.1miles)

Ran/jogged/walked for about 50 minutes on different terrains. Covered around 4 miles or so.

44, 5'11", 197lbs
-ran 2 slow miles at ~22mins, then walked 1/4's and ran 1/4's for another mile
-trying to catch up on a few workouts (out of town a lot lately plus sick for several days), and this was my 5th wod in 4 days with the crossfit total coming tomorrow; was fairly easy to rationalize and wimp out since i was tired and sore and want to do well on the cft tomorrow
-i realize we're not supposed to worry about missed workouts and just pick back up on schedule, but i hate missing ANY of the wods

1:16:29
-Ft. Leavenworth 8 mile mountain run (60 Rose Loop door to door)

My first ever 10K, and second day of CF.
54:30, since I usually only run for 25-30 min, I was pumped.
BTW what is the standard CF warmup?

Male 45, 10K (my 1st ever) 53:53 Manchester UK Whooohooo :)) with ITBS - now into 6 weeks rehab :((

Are there any XFIt affiliates near Yakima? I may be coming out from California for a work trip and know nothing about the area!
Thank you!