5K, nice. But I may row it instead

Working on a paper to suggest a CF style workout for astronauts while in space to combat the harsh negatives of living in microgravity. For example: severe muscle and bone deterioration, and cardiovascular ineffecincies. My theory is that this type of exercise (short duration, high impact, high intensity and high efficiency) completed for around 20-30 minutes twice a day would be a great replacement to the current methods of just running or biking for two hours a day. Any thoughts on potential exercises or other ideas?

Great job on the video guys! Rob Miller's a damn beast.

man it will be nice to just run and get a break from lifting!!

#2 Josh...Most of our cross fit type workouts involve resistance training, whether Olympic lifts, gymnastic movements, and even the warm-ups just wont be the same without gravity…since the ability to use bicycles, treadmill exist then throw in a C2 rower…

For resistance the only thing I can quickly come up with is heavy resistance bands…I know in the Cross fit arena they are not needed or used often due to the limited resistance created, however when thinking of weightlessness caused by minimal gravity, I think there is a practical application for heavy bands or even multiple bands…

The bands would need to be strong to create any real resistance, however, with forethought many exercises can be replicated including squats, thrusters, push-press, bench press, pushups, handstand pushups…etc, etc, etc…

Just my $.02 worth…

Wayne.

Yeah, even I could do 120 pullups and dips if gravity isn't involved. ;)

The major issue I could see is find substitutions that offer enough resistance and don't take up too much space/cause the station to hurtle towards the sun from all the movement.

Someone please tell me who does that song? Love the good old funk!

my knee hurts ALOT when i lift heavy, but not at all when i run or do weightless squats. should i lay off it? i was thinking i would take a week off of legs work outs and just do uppers and maaaaybe some rowing for cardio. Any suggestions?

***********Question for the group:*****************
I am not the smartest computer guy. I travel quite a bit and like to continue my workouts on the road however don't always have access to the internet, though I do have a laptop. Is there an easy way to cache the crossfit website and save it on my hard drive? So if I wanted to save say, all the workouts from last year, and be able to access them from my hard drive vice the internet, is that possible? Thanks.

54:11 as RX'd mixture of hills

Annie is such an inspiration. Great video and workout

#9 - Yes. Scroll down to the near bottom of the main page and where it says archive on the right, choose June 2007. You will see each month going back quite a ways on the right. Once the page for a month/year comes up, go to your browser where it says File -> Save Page As...

Make a Folder on your Desktop and save the pages for each month there, or copy and paste the text from the workouts into a Word document or something similar. That should give you plenty to do for the next year. =D

A link for the astronaut studies:
http://books.nap.edu/openbook.php?isbn=0309071267

Go to the chapters on bones and muscles, being in 0g even with exercise is detrimental to not just your muscles, but bone density as well. Also, remember that astronauts as well as high altitude aircraft fliers (U-2 is an example) have lifetime radiation limits due to the detrimental effects on their bones.

For the astronauts - create a gravity environment either while they workout or during flight in space. I know it sounds Star Trek, but it is clearly the best way to keep them in shape. And it goes to the problems involved in 0g environments:

I think pull-ups in 0g would be rather hard, because instead of gravity pulling you down each time your upper body would have to create the force to stop your momentum each time. You would have to not only do the pull-up to create the force towards the bar and as you keep going past it, but then a reverse muscle-up, pretty much a cleaning motion (would that be a muscle-down?) to return to the starting position. Same thing applies for the dips, you'd have to pull yourself back to the starting position.

Newton is killer. =)

@ #9 - navafit:

You are looking for a web site downloader/off-line browser. You point it at a web site and it automatically downloads the entire site (or a subset determined by parameters you set) into a folder on your local hard drive for off-line browsing at your convenience.

You can find multiple free off-line browsers here:

http://www.snapfiles.com/Freeware/downloader/fwoffline.html

HTTrack seems to be a good/popular one.

It would be just great to have something like that rowing database but for crossfit.
It's much more convinient to store/search data in database than in TXT format.
I do imagine it something like Flickr but for performance data.
How many people did that Angie workout today ? How many percent are better than me ? Did I improved from my last workout of that type ?
I'm playing with this idea in my head for a long time but time is a obvious enemy :o(

Josh,

What are the confines? Is it possible to have the athletes brace against the bulkhead and work againgst each other? Wayne, smart thinking to use the bands.

Great video. Strong work! It's nice to see folk manage the deads. That's the kind of WOD I'd sell out on and be dead three minutes into. :-)

Yes a 5K! Now, I'm one of those guys who can predict WoDs as well!!

44/176

56:04 for yesterday's 10k. PR by 2:04. Diane today.

5k: 21.42
blistering heat!

155bwt 26yo m

as rx'd - 5km - 19.40 - very hot

This is my 2nd day with Crossfit. Just wondering if all these "ripped" bodies I see on this site are from Crossfit alone??

as rx'd 19:43

32/m/160
as rx'd 22:19

Once again - I am truly astonsihed by what a stud annie is!!! :)

50/m/167
5k loop around the farm. Perfect morning for a run, 65 degrees,drizzling enough to wet whats left of my hair but not running in mud.
23:04

26:31 as rx'd

288.5#'s/43 yom

5K Trail Run at Terrace Oaks in 34:29 (151 AHR).

Last time (5/19/07) did it in 35:27 (147 AHR).

16:15

ran slow, new loop more hills. plus had a huge steak the night before and I could feel the whole run.

well the time was 31:19
but it was clearly more than 5K. I made a guess
of about how long this path was, and i obviously
under estimated.

23:41

26yom, 175#

23:12 as Rx'd.

crazyXgerman / Angry G,
Thanks for the help!! I'm off to download, then run 5K, ugh.

16 yom 160lbs

27.07

Heat index is 85 degrees so I look like I just got done swimming...

20 yom 140 lbs
19:43

M 33/170

23:20 on treadmill (storming outside)

started pushing it too late.
i will break 20 min this summer. ty crossfit!

46 yom 160 lbs
22:57 Great day to run in Denver.

I find it interesting that my 10k split times are faster than my 5k times, and my 400m splits in my 5k are faster than my 400m runs during workouts.

28yo M 170lb 5’10”
Jog 750M, stretch

Run 5K: 27:21

Compared to 070411: 27:02

25:07
Got a side cramp at about 2 miles...usually can run through them, but not this one. Couldn't stand for about a minute, then walked another minute before finishing the run.

23:20
Hamstring felt good.

25:57
This is my first post!

29 y/o male 155 lbs

5k as rx'ed

25:08

looks like I may have to run more =/

31yo/m/208#

5k as RXed

Approx 35 min (My Nike+ somehow got shut off, so accurate timing and distance went out the window.)

This is not good for me, I ran a 26min 5k 1.5 months ago.

Neil(49) & Ellie(52)

Neil 1000 mtr row + CFWU + Burgener WU x 3

Hang power snatch X 5 X 33# bar followed by
Snatch balance X 5 X 33# bar followed by
Hang snatch X 5 X 33# bar

Completed this routine for 3 sets

5000 mtr row 21.19.5

Ellie 5 min X/trainer + CFWU + Burgener WU x 3

Modified "Diane"

Deadlift 120# 21 : 15 : 9
BB shoulder press 50# 12/9 ; 10/5 : 9

9.45

age 30, 176#, 5'10"

3.5 miles'ish. 30 minutes.

Cardio is fine, lower back and legs felt thrashed from last few WOD and were the weak spot.

What is the small picture beside http://www.crossfit.com?

22:15
Ran on tread at 8.2, 10 for last .35 mile.
Getting better.

Treadmill 5km
1st 2.1 miles @ 2% incline
last mile @ 1% incline
Time: 19:59

24:33

5K is a good Monday WOD for me. Will see if I can get outdoors tomorrow.

"Diane", details there. DL 205, up from 175.

10:37

Thanks, Coach.

As RX'd
27:19

51 yom 204/74"

Did 5k yesterday, 29.25 minutes. 92 degrees in Atlanta so I sweated off about 3 pounds.

on treadmill @ 1%
20:19

25:29

as rx'd
at park

Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/1230hrs-81F-43%Hum

24:10::92

Could/Should have ran faster the first half.

I just completed my first Mud Run at Camp Pendelton.

Thanks to completing some of the drills per Crossfit during training the following occured with a smile on my face:
Attacked the hills
Bounded over haybales
Zipped through tires
Scurried through pipe tunnels
Leaped over wall climbs
Tore through the mud and water

I felt no lingering, bothersome injuries during or after the race. I am already feeling recovered, and I will be playing league b-ball on Monday with yet another devious grin on my face.

Thanks to Crossift, I now feel powerful, stronger, faster. Strangely enough, I actually look forward to the punishing Crossfit drills, which prepare me for the next team competition.

Thanks Coach.

Respectfully,

McQ

24m/212

21:20 as r'x

28:32 killing me softly coach...killing me softly.

Steve
row 5k - 21:13

178lbs/26 years old/male
enjoys longs walks on the beach and candle light dinners

26 min and 48 seconds

My back felt like I did about 800 heavy as hell deadlifts yesterday....wierd, huh???

29:36

200lb/66"/38yom

missed yesterday so did:

diane 21-15-9
225lb deadlift-hspu(assisted)
10.07.63

5k run- 27.44.13

big L 27:30
big Z 30:49

first 5k run. next time we will do it 2min faster. body was sore from this weeks wods.

see ya'll tomorrow

32m 195#

32:30 as Rx'd

I'm heading to Afghanistan in January...I think I had better get my ass in gear: that's way too slow and I'm way too heavy. I plan to Crossfit my ass into deployment shape over the next the next six months. Wish me luck.

20/m/173

21:30 rxd

first comment!

29m/185#
23:14

I even decided to do the hard course 5k, no more then literally 20 sec of flats at any time, rest either up or down a hill. Man, killer! I had to really concentrate on keeping my legs and arms pumping. I feel much better in all of my running. Those short sprint days and 400m, 800m are paying off.

29m/170#
28:44

27yo 200lbs

30:49

no records being set today

27/m 205lbs

22:33

The dust and heat were killing me today! Felt like my lungs had melted!

Juju--Congratulations on getting started!

Dragoon--Good luck on pre-deployment thrashing and, more importantly, on the deployment itself. Keep the bad guys' heads down!

John

oh god... I don't know if my hams and glutes can handle this. Those DL's yesterday killed me.

32/M/72"/165

Run 5K
27:00 as rx'd

First time ever running 5K so am feeling pretty good. Could have pushed harder. Cardio wise it felt easy but my body hurts from this weeks WOD's and this didnt help. My calves and Achilles are very sore right now.
Next time going for under 20

Sick yesterday so no workout.

Felt good enough to run the whole 5 k today.
32 min (kinda slow, I know, but I WAS pushing a jogging stroller....)

sub'd a couple hour walk with my old man and a good 45 minute mountain bike ride with a friend; trying to let my foot heal.

Me: 20:55
Alexis: 29:00

22/M/165 5'8

did warm up exercises, then cranked out this horrible run in the florida heat.

27 minutes

Age 35
BW 145#

21:53

I started crossfit 2 weeks ago and I love it. This is my first post though.

29/M/185/6'1"

Ran 5k in 23:45

28 yom 225#

24 min as rx'd.
new pr by nearly 2 min

28 yom, 185 lbs

22:10

bw-200

Looks like I've missed this one the last three times it came up. Last time I did it was 1/22/07.

5K-27:43 (25:28 pr)

MC

35/m/178(12lbs lighter then last time)

CFWU x 2
Subbed in 75lbs OHS, declined sit-ups, and 25# weighted dips & pull-ups

WOD
5km 23:22
Legs a little tired from Diane.

Practiced 95lbs cleans after.

24:42 as rx'd
on TM @ 1%

After: Shoulder press 5x5
115x2, 135x2, 145x1

Competed in the Buster Britton triathlon yesterday in Birmingham, AL.

400 M Swim: 0:07:32.04
T1: 0:02:33.23
13.5 Mi Bike: 0:42:23.18
T2: 0:01:13.82
5k Run: 0:26:18.15

Total: 1:20:02.85
Placed 4th in my age group (20-25). CROSSFIT WORKS!

26:58 PR

mostly 7.9-8.2 mph at 3.1 on treadmill
fewer and fewer slowdowns to 4.0 mph

5k as Rx'd. No hills. My dog enjoyed the run.
28:01. Felt good.

23:00 PR for me by 2 min.

10 K Camp Pendleton Mud Run: 1:02:30

45 yom 205

25:57 not a pr but hammy did better than expected
around 90 degrees wanted to do when warm

I really hope this posts the first time I try it.

5K run not in the cards for me today due to Calgary Beerfest 2007 yesterday so I opted for a looong bike ride which lasted me about two hours. Mind you, one quarter of those two hours was spent lounging in Prince's Island Park looking at all the people hanging out, which is one of my favorite pastimes. All these people doing their own thing yet connected to each other on a level they don't even notice.

Oh me, hopefully my bike muscles start developing soon...

45 / 180

as rx'd - first time on this outside route

29:32 -- I'd like to say it was the hills that slowed me down, but it was probably just me running slow.

Sweeeet, it actually worked for me today.

One lap around the pineapple field, plus a few cuts across. About 40 minutes.

Rather than run a 5K for time, took my 11-year-old son (a ripped specimen) for a 30-minute jog. Quality family time, instilling good habits in my heirs.

Anyway, it was about 4K.

age 41
bwt 212#
time-27:45

I've been watching the site for about a month now, occasionally doing the WOD, and have finally decided to give CrossFit a try. Today was my first official day on the CrossFit program.

18yo male 170lbs

5km today 26:30
pr 24:49

28/f/154#

As Rx'ed on mostly flat neighborhood streets.

Time - 30:00

I focused on proper running form, figuring that speed will eventually follow. The run felt great overall. I only needed two ~15-second walking breaks to stave off the bad sort of leg discomfort that has bothered me while running, probably because of poor form. I mixed in some faster intervals on the last half-mile stretch. My cardiovascular system felt comfortable until near the end when I picked up the pace.

On 4/11, I did 2.5 miles in 27:15 on a treadmill at 2%.

I didn't like missing the WOD today but this 5k worked into my plans well. Duathlon this AM, 5k run/30k bike/5k run. 2:01:00. 1st of the year, time needs some improvement but it was fun.

23/m/228#

CFWU 3x10 and Burgener Warm-up
5000m Row-24.37

strongly dislike running long distances

34/M/185/6'

5k as RXed 20:48

Hilly trail run called Mize Loop, Kincaid Park, Alaska. Hacking up green phlem all the way... derned cold. 65 F and cloudless, though. Beautiful day for a run! =)

SUNDAY 070610

24F 5'7" 164lbs

Warm-up
Run 5 K
Time: 35:42

I'm REALLY new to CF & I'm so tired today and sore…terrible, terrible time! Normally I can run A LOT quicker but I had to walk some today...maybe it's because I ran yesterday too.

6/10/07 - 19:05
~ 2.5 mi
1 loop around neighborhood

18/f/120

Ran 5k yesterday - 24.25

14k ruck march followed by 500m fireman carry for today. 1:58

This might seem silly, but can someone tell me what Rx'd and PR means???

24 minutes

24 minutes elev. 9600

31:04

25yr old male, 170lbs

5.063km in 22:24

GPS units are awesome!

27:24

39yo, 194#

Warmed up with pullups and kb swings and jumprope, then
4x70 sec intervals of
36# competition bell snatches R
36# comp bell snatches L
jumprope
rest

gaucoin # 88

wow sounds like a perfect weekend! beerfest then a day of bike riding and people watching sounds lovely.

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

rest day for me today, will make up 5k tomorrow. haven't stopped eating all day though...

21M 6'2" 203#

CFWU
5k Run as RXed - 22:50

Annie-mal!

#102 JPang
rx'd = as perscribed (meaning no subs)
PR = personal record

41yom / 151

WU - Walk/Jog, Leg raises, Squats

WOD - 5K - last time 21:25(PB)
Today a Hot Steamy 22:08 - 43 Seconds over my PB but not bad for me.

24 yom 86 kg

weather terrible oustide, sub'd a 5 k row

18.31 PB (last time 18.56)

41/M/170

28.53

27 y/o 185 lbs. male

As Rx'd 26'23"92 8'29" mile. A good time for me.

M/33/5'9"/178/CFT=870
I had some extra time so I did two 5k loops.
#1-25:38
#2-27:12
About 90 outside which sucked it right out of me.

19yom/ 150#

12.5 laps of 400m

31:34.3

32/f/110

5k row
25:08

30:26

Ran 5 miles in 36:46.

subbed w qrt. mile swim, follwed by 1 mile run with my daughter on my back.

maybe do the 5k tom.

Had to take a few days off, body was just not feeling right, lack of sleep taking its toll. Felt pretty good tonight so went for a trail run. Distance unknown, time 16:06.

5000m
23:34

Amy, Susan, Brian and Scott

5K as rx'd

(with a 500m swim, and 20K bike for a warm up :) )

We finished our first triathlon and feeling exhausted and elated

Amy

cfwux2
~3.5 miles
27:43

5K trail run 32:25 some steep climbs and desents

32/f

5k as Rx'ed

26:37

41yom 180lbs
5km in 24:06. I did it right after breakfast. Man, I haven't done the 5k over 24 min in at least a year... Last time I did it in 23:40. I'll have to do better next time. I am shooting to do it in 23:30 or less.

Mark

as rx'ed 28:11. First run in a long time. Big difference between running and rowing for me.

3.5 miles
28:15

25/f/5'2/133#

WOD:
5k - 24 mins.

ran easy as yesterday wuz a speedy run day and today i had 2 league basketball games to follow.

Between 2 hours of Aikido this morning and being rather sore from the dead lifts yesterday, a run didn't sound all that appealing this afternoon. The slacker in me strongly suggested taking a nap, but then the Spartan came along and slapped him upside the head: "We're going for a run! NOW!"

Time: 27:50 (3.2 miles) - pffrrzzzzz - I can do better than that.

25 y.o. M, 5'4", 125 lbs

5k in 19:32, a new PR. First time I've beaten 20 min.

Yesterday: Modified "Dianne" 185# DL and HSPU 21-15-9. Time 11:47.

Today: 5k Time 27:29

bw 166 age 38
3.38 mi
81 degrees
6300' altitude
37:00 mins
I suck

5km Run outdoors
20.19

28:38
legs felt like lead.

sub 5k row
20.02

bw 206, 29/m

5km Run outdoors
36:00 mins

First WOD I've finished as RX'd. I'm actually pretty happy about that even though my time was so bad.

20/M/198 lbs
20:51 5k

Instead, 4x 400m Inman walks w/ 110#. Average interval was ~ 4 min.

27:23 for 5 x .6 mi around block vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 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.

hr avg 143, hr max 173.

Going to force myself to run 5k this week

instead did
1/2 mile
50 Clean and jerk (technical form, rcvd in full squat, 70% split jerks)
1/2 mile

24/M/150

I'm SO terrible at long distance running!

5K = 36 minutes today. However, last month I ran 5K instead of the 10K RXed, and I did it in 42 minutes.

So even though 36 minutes may suck, at least I'm getting better steadily ;)

Hey,
Done my lovely run.... nice!

Done it on a dreadmill @ 1% incline at various speeds.

Finished off @ 37:29 min.

Can't wait to blow my legs apart with BS tomorrow!
Yippie

Todd and Radi did thier cardio but the cardio king went MIA....... don't let this be a regular thing BASEM!

Regards,
Mark

43yom, 230lb Puppy doing the 1mi Sub. Goal was to best the 9min "Beginner" pace. Wasn't sure I'd finish...

Second quarter (fastest) was 2:02.41
First Half was 4:07.64
Mile at 8:52.12

Those splits are fast enough to be a fully qualified "Beginner" runner.
:)

sweet, I knocked off four whole minutes off my last time. I did it in 21.49 compared to 25.47 last time we did the 5K. I started off really fast so the end was a battle. It's all good.

29/147#

Subbed rowing due to knee. First 5k row! Ripped my right hand.

Time: 23:13:1

sub 5k row
27.56

27/m/215
was short on time today so i did this instead
3 rounds for time:
box jumps x30
1.5 pood kettlebell swings x21
pullups x12
time= 11:53

will run 5k tomorrow

felt out of shape and because of two bad shoulders i can't do much other than run so i did 5 miles instead of 5k. 40:05.

CFWU X3
18:40
5K
30:37 (PR)
Total 49:07

I admittedly hate running; especially after beginning a competitive swimmer most of my life. The last time I ran over 3 miles was probably 1997. So, I ran it in 32:43. 10:33 pace. I will try to hold that pace for now on.

Rode 12 miles in 42:22.

Four loops that are each a hair over 3 miles long.

I used the 4:1 ratio based on "expert" advice. Time equivalence was more like 3:1.

JPANG
Rx=as prescribed (no subs)
PR=previous time taken to complete this workout

Age: 37
B.W: 158
WOD: 25:15 w/100 pullups, 100 ring pushups

as rx'd on the road
25:38 (pr)

39yo Male, 170#
5-5.5K hilly run in the heat of the day - took to sprinting the sunny sections and walking some of the shady - 32:40

Need to add more cardio to get my base fitness up, so today's run was good. The typical WOD intervals are killing me one week into CF.

23:21
Will do WOD for 6/9 on Tuesday.

Sub'd 5K run with 90 minutes of competitive men's league soccer... we lost 2-1 : (

Looks like everyone's ignoring newcomer Sandi (#20) so I'd like to offer an answer to the "ripped" question.

Getting ripped is not just about adhering to a specific workout regimen like C-F. If that were the case you could walk into any C-F site and see what you see in this video (congratulations to the trio in the video for completing a killer workout, in the sun, no less).

Bodies like these are a rarity. They are a combination of good nutrition, genetics and working outside of your comfort zone on a regular basis.

I've done C-F, worked with a trainer, and now work out on my own. I can attest that CrossFit is not the only way to achieve and maintain the kind of look you see here.

Ran outside on the track

22:22

Felt good after legs came to life (deads)

ran back-to-back 2 milers on Sat & Sun in about 18 min ea. This is a step back for me since I last ran 2 mi. or more, and esp. since my first 1/2 mi. on Sunday clocked in on my Nike+ at under 3 min., then I proceeded to gas out for the remaining 1.5 mi.

M/26/198

24:00 min

M/31/194

CFWUx2 + 4 mu's
5x5 135# shoulder press
155# shoulder press x1
185# push press x1

5k row in 18:55.2 (pr)

26:27

25:38 (4 breaks of total 2:30) on treadmill 1% inc
Last time 22:45.

22:56
After a weekend of rich food and libations at a wedding weekend. Will do the June 11 WOD tomorrow and get back on schedule.

Jeff-Subbed 5k row.
PR 19:33

Subbed 15mi bike ride at Mill Creek Trails.

37yom
5'10"
205#

24:01 as rx'd

Ran outside for first time this year. Boy, big difference c/w treadmill.

2.5 miles: 27:40

32yom 5'10" 182lbs
24:37 PR by 2 almost minutes

M/182/30

5K in 22:52
Last try was 24:19

Out of altitude helps, not running in forever not so much.

Annie rocks!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

25:02 pr(took of about 3.5min.)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Neil: Did the walk/run whine tour around the lake w/the GF. Time blown all to hell.

male/28yo/5'7"/164

3 mile: 21:21

followed by 1500 meter swim 26:26

M/50/165#

WOD: ran a bit more than 5K for 32:50 min. Last mile or so was intervals of runs and walks.

Shoulders and back very tired from "Diane," yesterday. I almost bagged the run in favor of a bike ride or sta. bike, but finally convinced myself to run.

29:00

BWT:165
5k sub. on the elliptical
:27::49
level 10 @ about 7.0

25:52 felt good

m/39/200
as rx'd 31:59 on the beach. Such a beautiful day today decided to accept the guaranteed slower and harder time running on the sand. Boat ramp to Palapu St. as per http://www.gmap-pedometer.com/?r=1038588

27/m/215

5K= 23:28

Ward 45min

Ian 47min

35 yom
205#
5'8"

As rx'd 21:45

32yom, 195#
As rx'd 25:00 + a little

5K row 16:06

25:28

done on treadmill last time (25:26)

29:19 Murphy Bridle Trail Phoenix AZ; ran 6/11, temps in the high 90's.

bw 265lbs

25:14...much improved over last Oct. at 31:03 (but that was before I even knew what Crossfit was!)

23.05 felt on a pretty rough trail

If only I could do crossfit in weightlessness, Angie would be a breeze! Not sure what benefits I would see, but I'd feel great about myself being able to knock out 100 pu's in a minute.

Combo walk-run, ~ 40 min.

WOD as Rx'd
5K run in 22:07
Had stretched 45 min after run.

25:20

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

Charity-5K
TM-22:42

Done as part of triathlon workout...got wet in my swimsuit, did first transition, rode 14 mi @ 18.2mph ave, second transition and first 800m run or so, then I was at the start of my 5K course:
27:48, compare to low 24 ususally. Not bad for having no competition around:) Need to do at least one more of these before the race 7/7.

31 yom 202

ran 4 miles in 29:12

row 5k on c2
19:43.7

did my own workout on this day.

30-20-10 kb swings (probably a 40lb weight)

50-40-30 pushups

7:11

40 yom, 160#
26:17 pb

first mile was warmup
23:50

first two miles pretty slow (mid 8 min pace)
Last mile sub 7 min pace. felt strong!

26:12 (?)

26:1X

Definitely going for 25:30 or better next time. My running is embarassing.

Done the following Monday...

:24

No warm-up and done on a Treadmill due to thunder storm. Started out slow and picked it up as I loosened up.

Get some....

Done monday 6.1km in 27:37. My first real run in over 6 months and outside with hills and all. Pretty happy with that.

Cheers, kempie

CFw/u.
Treadmill, 25:40

Thanks Coach and Lauren.

25:42.

39 seconds slower than the last time we did this WOD, but ran it witha an ankle brace on.

last time
070305

At Town Lake

38:10

this time
070610

At home - about 2.5 mi

47:11

29:56 includes
5min warm-up 3-5mph
remaining @ 7mph

35/m/150/67

3.1 miles; 1% incline on treadmill

22:10 (last time 22:05)

#################

28:29

#188 a 16:06 5k is 46 seconds faster than the c2 world record. Was this done on c2 rower?

159/m

ran in 34 mins. I hate that I'm never a good runner.

5k Row
21:05
First longish row in a while... happy with time.

29:12 not bad for a first try

24:34
avg hr-176 bpm
max hr-189 bpm

been a while since i posted, welcome back me... why thank you

23:02

37/M/195--Syracuse NY

25:35

3 miles: 17:59

36/M/199

CFWUx3

Still sore in the quads from the CFT on Mon, 400m runs & 30rep thrusters on Tues, and Diane on Wed. Instead, did a 25 min hard plyometrics WO which I've been trying to get in 2x per week.

25:51. running is the only work out in crossfit that i'm seeing little improvement. everything else...steady gains. this time is within 10-15 seconds of the last two 5k runs. my legs did feel a little heavy from diane and the thrusters, but still... frustrating.i'm going to start working in some 200m and 400m sprints, see if that helps.

M/32/170

(CrossFit Cert)

1000m row for time
Kettel bell swing x 25lb (lots)
Pushups (lots)

later...

20mins for max rounds of:
300m run
5 pullup, 10 pushup, 15 squat (x3)

3 rounds complete + 300m run + 5 pullup + 10 pushup

M/24/153#

1 round CFWU
25:03 on treadmill w/ 2% incline

26 min horrible

Sub'd 1 hour of ultimate frisbee.

Age 35
BW 182

24:12

cfwux3
28:47

39 yo 205
23:21. not improving on this event over the course of time. Obviously need to run harder when the opportunity arises.

27:20 on treadmill in Amman

30:30

28:18 in over 100 degree heat!

last time was 28:33 in two inches of snow on March 5 and the time before that was 26:07 on Jan 22

all run on 400m track-12.5 laps

22:40 as rx'd

Notes: Boeing Rec Center course (from Rec Ctr to Interurban Bridge and back). 11:41 out, 10:59 back. Nice day, sunny 68 Degrees; Summers in Seattle are tough to beat. Performed 070620.

as rx'd 25.46
cross-country, first half uphill

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3 plus Handstand practice
Rest

WOD - as rx'd, Run 5k (on treadmill, at 90% MHR)

Mile 1 - 8:23 (170 HR avg)
Mile 2 - 8:06 (179 HR avg)
Mile 3 - 8:18 (182 HR avg)

5k Time - 25:40 (177 HR avg)

Started at 7mph, up'd it .1 every minute till I got to 176 hr @ 7.4mph. Although it's slower time than the previous, I did do a 20 minute CFWU prior to the run unlike last time.

**********************************
Apr. 11, 2007

Age: 32; Wt: 210#
WOD - as Rx'd, run 5k (no CFWU prior)
Total - 25:00 (174 HR avg)

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

Mar 30, 2007

Age: 31; Wt: 210#
WOD - run 5k
Total - 27:16

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

Jan 01, 2007
Age: 31; Wt: 230#
WOD - as RX'd, run 5k
Time - 31:47

Rode bike for about an hour on hilly terrain in the Pocono's as a sub.

20.04 slow by ~20-30 s. Ran on 24 Jun 07

Brad #4: a break from lifting? nice to run? June only has 30 days, and in this short month we've run 20K (2 fives and a ten).

I'm ready for a week of 1s and 3s.

no 5k today because of sprints yesterday. instead did 30-20-10 35#kb swings interlaced with 50-40-30 pushups

time: 7:11

A little twist.
I ran 1.1 miles from house to track, once on track, I sprinted the straights in 15 sec or less, and walked the curves for 1 mile, then ran back home 1.1 miles Total time was

29.25 felt good to do a little sprint/form work while gassed.

26/m/215/6-1
070610 @ 0800 070702
Run 5km, t=28:58 (PR)
Ran outside (a first), did not stop to walk (a first)...ran from the phone-box on the corner to the house with the two huge eight-balls on the street out front (no really, someone actually has eight balls).
Felt it, hard, but it felt good.
Wife commented that I'm start to get 'defined' and 'ripped'...that's what I like to hear! that and "you're going to run all that way...I would walk that!" "I wouldn't either, that's why I'm running it!."

24:07 / ran at track / 12.5 laps = 5k
-Ran 23:40 last time / try for 23:30 next time....I can do better

5k on treadmill

22:02