I hate you Crossfit...

This fits in perfectly with my triathlon training...I think I'll do it wednesday morning after a swim in the lake, out on the triathlon course (a bit long at 6.8 mi, and hilly at 7000'. Rest day tomorrow instead:)

oooooh noooooo this one came back waaaay too soon. serves me right for running 3 miles after the WOD's the past two days...my legs are aching.

Thanks for the early post! What gains I have received from being part of CF!!
--------------------------------------
http://www.youtube.com/watch?v=XomV00KBPwA

Wow this really brought tears to my eyes. Thanks to all people who are serving our country--whether they are near or far. And a belated Father's Day to all those dads that werent able to be with their children and families.

34/m/178
Did 10k on Saturday 50:35
Did 8k hill training today 38:45

Doing Intervals for this WOD
Sprint/Recovery
30sec 5x's
1 min 4x's
2 min 3x's
3 min 2x's

Good God. I don't know if I'm ready for this...

Still being a newbie (only a week and a half under my belt), I have been scaling down the workouts. For this one, I was thinking of using the run/walk approach advocated by running guru Jeff Galloway. Basically, you keep your lactic acid threshold at bay by running ten minutes and then walking for a minute. I used this approach in order to finish a marathon a few years back. In fact, I don't think I could have finished had I run continuously. Do you think this is an acceptable strategy for scaling down the 10k?

Dragoon,
If this is a way for you to complete the wod, Then it is a right way. It will give you a baseline. Next time you wil be faster.
Have fun, Johan

macgyver!! what a beating!

I'm just curious, what community was being referenced in today's video about "range of motion beyond functionality?"

Thanks for the support Johan, keep CF positive.

Thanks, Johan. I appreciate the support. I should have remembered the words of Vince Lombardi:

"It great attempts, it is glorious even to fail."

To me, the 'great attempts' are the WODs.

That should read:

"In great attempts, it is glorious even to fail."

And I'm supposed to be an English teacher. Geez.

Hey there, just curious on this: Doesn't CrossFit say that cardio interval training with intense sprints/runs followed by a short cooldown are better than running long distances? I'd appreciate it if someone can clear this up for me :).

Yowza, what a kick in the teeth this is but I had a bad feeling it was coming back again. So soon, though?

Paul #13

a periodic 10k run tests (and proves) the principle that training mainly in the anerobic zones (the majority of WODs) will nevertheless bring aerobic development.

Coach Glassman: can you email the shipping address for that package?

What's a good speed/resistance on a parabolic "Precor" at the gym for a 10k sub? I'm doing 5K's on the treadmill in less than 30 minutes these days (some walking, not much).

#9 - I believe at the very beginning he mentions gymnasts.

I've been only doing crossfit for like 4 days now and wow I can really tell the difference. It's gonna take me awhile but I'm thinking I'm gonna get certified to train others.

What are the wooden bars meant for in that pic ?

I see those around quite often(usually from the "good ol' days", but no one seems to know their use.

I use them sometimes to practise a "pull-up, jump-over-roll-onder" - kinda obstacle course... but I've no idea what they're actually for.

Great WOD btw.

#19 Bert
That's what they're for :)

#9 Coach was referring to the gymnastics community. In order to perform many gymnastics skills an extreme range of motion is necessary. This goes beyond what most people would ever require for normal function. The extreme of this is rhythmic gymnastics and contortion. In many cases extreme flexibility can increase the likelyhood of joint trauma, and in some cases lead to permanant join injury. This is where he referes to "borrowing carefully". Coach and I disagree on where the line is. I know a lot of folks with dramatic flexibility where it aids in functional movement outside of the gymnastics world. There are things that I can do differently and more efficiently than most guys my age due to the flexibility and this flexibility has not increased join trauma in any way. A clear understanding of healthy flexibility vs taking joints out of designed range of motion is necessary to reach high levels of flexibility without risk.

Just signed on to do a marathon with Team in Training in honor of my daughter's close friend and classmate for 8 years, Connor, who was diagnosed with leukemia 4 weeks ago at age 14. My first run with the Team on Saturday was supposed to be 4 miles but I did 6, which took me 1:18 to run (actually run/walk with a 5:1 ratio) - I'm much slower now than when I last ran any distance (9 years ago). Although my legs were tired towards the end, I was not sore anywhere at all afterwards, which I am sure is due to the improvement in my strength and joints from CrossFit workouts.

Dragoon, one of the pearls of wisdom from the coaches of the Team on Saturday was to pick a run/walk ratio and stick with it from beginning to end, rather than to run til you are tired, then start to run/walk (which results in your run sections being much slower towards the end). The other was that if you felt it was too easy or too hard, then change the ratio in 1 minute increments for your next long run (for example, to 11 min run/1 min walk or 10 min run/2 min walk) to find a pace you can sustain as you build endurance.

I found myself wondering if I could keep the ratio and add a weight vest ;-)

# 20
Ahh, thanks Jon, good to know I wasn't making a total ass of myself then ;-)

Newbies to running, be very careful, especially if you don't have proper runners. 10k is a different animal from the 5k. I ran several 5ks with no problem but developed nasty runner's knee after the last 10k. I blame it at least partially on running in crosstrainers.

Any Crossfitters in Tel Aviv? I just sold a visiting friend on the philosophy and she's gonna need some help with the WOD's.

Alright a 10K! I love it!

The WOD from two days ago killed me. I had a fever yesterday, was achy all over and went to bed early. I was upset that I didn't do Tuesday's WOD, but figured sleep was better than doing the WOD...besides I'm still new to CrossFit.

Now the fever broke and I'm wide awake...since 2am eastern. Perhaps I'll do both today.

In reference to those who mentioned the WOD's (anaerobic activity) can produce aerobic conditioning. I can truly attest to statement.

I used to be an avid runner, even after being introduced to the Crossfit concepts a couple of years ago. Up until about... 8 months ago I decided to give up my distance running in favor of improving my crossfit development. My only running was the occasional 3 mile slow run, once or twice a month, in addition to the WOD's running. (I was also attending Brand X twice a week, and it seemed they included 200/400/800 meter sprints in a lot of their workouts).

Well... about 3 weeks prior to the San Diego R&R Marathon I decided to sign up for it. No marathon training whatsoever. Infact, I hadn't even run any LSD runs in preparation. Nothing but the WOD's. I guess I just wanted to prove to myself that I could complete the marathon with only WOD training.

Well, I successfully completed the marathon. It wasn't a great time, but I finished nonetheless. Infact, the next day I wasn't the least bit sore. I didn't even have any rashes, or sore spots. It was amazing, I woke up the next morning and completed a WOD. (Well.. the WOD included sprints, in which I did develop a shin splint in my right shin).

So to those who may doubt Crossfit's efficacy in relation to specificity, hopefully this will prove otherwise. I completed the marathon in 4:11. I suspect that with specific marathon training, within 6 months I could have easily run a sub 3:30. And with about 8-12 months training I could have run a sub 3:15.

Hopefully running this 10k, many of you will discover some decent times with little/no specific run training.

Sarena-Thanks for posting that YouTube. Here I am, tough policeman eating my dinner in the station and I end up with tears running down my cheeks after clicking on that link. A great reminder of what life is really about.
God bless the men and women of our armed forces!

#19 Bert They are for over-unders with the last being a cargo net that hasn't made it yet.

Distance running was the only excersise we did on vacation so I picked one of the wods I missed last week and posted there (Diane).

52:06 - Set the alarm early to get this one done!

On a more anal retentive note, the date is misprinted in today's WOD. It's usually year, month, day. 070619 instead of 060719. I sometimes make that mistake when posting workouts on my blog and noticed it this morning.

Keith

BW: 170
Treadmill 10km (6.2 miles)
0% incline
Time: 38:39

28/M/185

10k on trails: 59:58.
Not used to working out this early, but it was the only way to beat the heat.

Only did a 5k, about 25 mins.

1:06.58

32/M/185
did flat bench work today
will run tomorrow

A 10k is 6.2 miles correct??

Subbed row 10k - 48:20

First time running more than 1 km in ages.

Scaled to 5.4 km.

Time: about 28 minutes (two short walks at approx. 3.8 and 4.6 km).

Happy that I made it through, happy with my time and happy about the fact that my chins didn't hurt.

75 min of running/walking only got me 5.6 miles. Of course, it is only day 7 of CF for me... But, I was amazed when I stepped on the scale after my workout. I weighed 208# last week when I started and (despite drinking >6 qts water daily) weighed 198# this morning! I haven't been less than 200# for 4 yrs! I will make the warm-up my warm-up and not my workout someday (still need a 28# assist on the pull-ups which I'll have to lessen 10# now:). Thanks for the 1st week CF.

10k. 51:29.44
I stopped to walk a couple of times.

I love south texas heat.

Good Job Buretto. I know how you feel man. I haven't been under 200lbs in over 6 years. I think I maxed at 287 my senior year in HS. Now, I'm a kinda lean, and really mean 192.

#2 SARAH

I just started training for Triathlons at the beginning of this year, and prior to that had about 9 months of CrossFit under my belt. I am curious how the endurance training and WOD's are working out for you. When I first started tri training, my body ached terribly and I had to quit the WOD's. Now I am getting back into them and trying to keep up my swims, bikes and runs. So far so good (I am still only about 2 weeks in)

Any advice??

ANY OTHER TRIATHLETES OUT THERE??

I retract yesterday's comment about being excited for today's WOD. I think I'll just go to Rugby practice. I feel like running a 10k and then going to two hours of Seven's Rugby practice would actually be harmful to me.

I'm going on cruise next week for USNA summer training aboard a DDG from Mayport, Florida to Norfolk, VA (4 weeks). Is anyone here from those areas? Or does anyone have experience and ideas for staying in shape when you're underway?

Just want to keep in shape rather than wait to get out of shape and try to get back in shape before I take the PRT next semester --- working for maxing it this time. (85 pushups in 2 minutes, 101 situps in 2 minutes, 9:30 1.5 mile run) I've got a ways to work, just setting some goals. If I keep up w/ CrossFit over the next few months, I think I CAN do it.
Open to any ideas, THANK YOU!!

Oh and one more question - running on sand / beach runs? any thoughts? When I'm back home in California I plan on doing some barefoot beach runs. I've heard mixed stuff - just thought I'd throw that out there and see what some more advanced fit people have to say... go for it? or bad idea?

THANK YOU to whoever made up the CrossFit link / tab for the Google homepage. Good stuff.

282#/43 yom

Rowed 10K in 39:30.

#27 Gonzo - I found the same thing with my runs. When I do run I am able to burn compared to where I was. Last weekend was able to put together 3.6m at a sub 5:50 pace. When I was running full time I would struggle for a 6:15 pace on back to back miles. Its a breeze now. Further along your lines I would feel more confident running a marathon tomorrow than I did when I use to train for them. Perhaps I should shut up and just register for one! Honestly I feel the style in which Crossfit trains opens the mind a bit into the explosive power and staying power the body actually has, we just have to let it take over. Could be reading into it a bit.

Looking forward to the 10k tomorrow. (one day behind)

Janell, from the Academy huh, sounds like you're training for something in particular, if you're a male and you are in fact training for a particular test, I can give you some tips on reaching those marks beyond the typical training that USNA candidates receive. Beach runs are great, make sure you do some extra work on the front of your calves.

M/33/85kg

"Starting Strength"

Squat: 3x105kg
Military press: 3x50kg
Deadlift: 1x120kg
+ 10,8,6 reps of 40kg M.Press

Nice groove going there..see ya!

M/35/83kg

Subbed in 25km of bike riding for 10km of running. 1:07:42. Mostly flat but some hills, a few km of gravel roads, and lots of traffic.

#38 Craig, according to a unit-conversion chart, 10K is 6.213711922 miles! ;-) Enjoy the pain!

F / 18

#50
I'm not male... my goals in #46 are the PRT (physical readiness test) maximums for females. I'm working to max the female PRT standards, then male (101 pushups and 8:15 1.5 mile--- that'll be a while). Then over the next couple years I'm going to start training for maxing USMC PFT standards for females, and work on pull-ups so I can eventually max the male PFT standards. I want to graduate from USNA as a USMC 2LT - and I know that's no easy task.

What's a good exercise for the front of your calves?

And any tips you have I would greatly appreciate.
Thanks!

333333333333333
48:00

Male, 30, 180 lbs.
10K running 48:12
Also did triathlon last Saturday, and finished 34th overall out of 160+ competitors. Slow swimmer, medium runner, but I can kick ass on the bike. Any ideas on training for a faster swim?

5/19/07 - 42.48
~ 5 mi.
2 loops around neighborhood

Last time - 42.46

I should have improved my time even though my wife and I just had a baby last week. My running partner Cleo (mutt) gave out on me the last .25mi. Looks like it's time to get her shaved again as I think she overheated.

27/m/215

52:09
about 9 min. faster than last time(my 1st ever 10K)

5/19/07 - 42.48
~ 5 mi.
2 loops around neighborhood

Last time was 42.46. I should have improved my time, but my running partner, Cleo the dog, pooped out on me the last half mile.

This running stuff is the easiest part of CrossFit ;-) I am a runner by heart and love to hit the road of a 10K.... This run was a nice break.

43:25

Have fun with the run....

19/M/155

41:31 10k. I was supposed to do a 7 mile tempo run today for practice, but I couldn't get moving so just kept it relaxed.

Did heavy legs this morning at gym ar 5 am, ran 10 K at work around 8 am no blistering pace.
54 min.

subbed 5K

26:03

F/39/108lbs/4'11.5"
Ran the full 10K today, legs felt sluggish, 57:33
threw in some hills too.
Off to CrossFit Edmonton for burpees!
MMMMM Burpees!

#56 Bobby

Swimming requires a good technique. A poor technique will result in a lot of wasted energy (and you will swim slow). I'm a former swimmer and swim coach by the way. If you haven't done so already, I recommend you to find a swim club that is willing to let you train with them.

I would also recommend you to take a look at http://www.swim.ee/ (very work safe link). There you will find a great deal of advice, excersises and videos of world class swimmers in action.

I hope that helps you a bit, and good luck in the future.

Jon

Ran on treadmil with 1% grade.Total time 6.3 Miles @ 59:59, no breaks yahoo!
Last time:
Ran on treadmil with 1% grade.
Total time 6.3 Miles @ 60:30 (with one 2 min bathroom break and another walking break)

45yom 165lbs
46:54 :21 secs slower than last time
23:37 out
23:17 in

Only did a 5K, still getting back into it.
29minutes
bested my previous 5k by 1 minute.

47:36, good run!

I agree with Jon, swimming is all about efficiency through the water, which is all technique. My buddy a swim coach corrected my form and I went from horrid (1 lap at a time) to able to do 2,500m nonstop with flip turns freestyle. With summer approaching now is a good time to join a swim club, heck even take lessons!

Janell (54)
When you're in the Navy and talk of soft sand runs folks assume you're looking for an entertaining period of time in Coronado. There are usually treadmills and free weights on tin cans. There are also plenty of places to dopullups/dips/pushups. It's possible to do crossfit at the Mayport base gym, I just wouldn't go during peak hours. There is a Crossfit affiliate Crossfit East? in Jax, but it's a ways away from the base. There's a pullup bar/ parrallel bars by the beach near FTC which would allow for a crossfittish workout. The beach is nice too. I loved running to the Sea Turtle when I was stationed there (about 11 mi out and back.) There are crossfit affiliates in the Norfolk area (hybrid in Va Beach and Crossfit Norfolk.) The base gyms aren't Crossfit unfriendly. Norfolk Navy Shipyard's is the best IMO. On base NOB is limited mainly by lack of adequate facilities for number of patrons but all three of them have a C2 rower and free weights. I can always do something if I'm willing to be creative and sub. Get your command to let you do the O'course at NAB Little Creek. It only killed one midshipman and that was several years ago. I hope this helps.

#54
If by "front of your calves", I am assuming you mean the muscle that is to the outside of your shinbone (the tibialis, I think). A real easy way to exercise the front of your calves is to dorsiflex your ankle (bring your toes as high off the ground as possible) and walk on your heels for thirty second intervals. Another way is to get an elastic band, tie one end around a sturdy object such as the leg of a table, and loop t he other end around your foot. Then dorsiflex your foot, and internally and externally rotate it. If you run a lot, this is an important exercise because the muscles in the front compartment of your leg will counterballence your calve muscle, and help to prevent you from getting shin splints. I'm new to the Crossfit community, but I know a lot about running, so its nice to finally be useful on these message boards. Good luck!

for our fellow Crossfitters who are participating in Operation Arrowhead Ripper our thoughts and prayers are with you.

w/f safe link: http://michaelyon-online.com/wp/be-not-afraid.htm

20/m/138
only made it 4 miles(27:02), feet started to blister. Just got the new nike 7.0 and you are suppose to wear them with out socks i recommend socks for any sort of distance run

#46

Janell
I am in the Norfolk, VA area and if you don't want to wait until you get back to Cali to do those beach runs, there are plenty of beachs here to run on.
Norfolk also has a CF affiliated gym here as well. http://www.gymdowntown.com/ (WARNING: the web site is a bit vague)

A little behind so I did Sunday today.

37/M/181

25:00

45kg

Grip was the weak link.

Day behind...

CFWU (-PU, dips) + Jump rope 100 singles x 3
BTB Tabata squats score: 13 (first BTB...ouchy)
PU ladder from ystd: 13 rds. as rx'd PR
Tabata GHD sit-ups score: 7
Dip ladder: 14 (hands and wrists hurt, a no-no for me, so stopped)
Coach B jumping squat with 45# OLY bar, 1:00, reps: 32

Tomorrow is a good day for me to run, if there is such a thing...

23/m/227#

sub'd 10K row

49:46

53:00

#54 Janell Lie down in the prone position on your bed and hang your feet over the edge of the mattress. Then, "Grip" the edge with your feet and dorsflex. I do 25-30 upon waking and prior to sleeping.
43yom/6'/83.7kgs.
Work
Preface I almost never do long runs. However, I am at school (finals week) and I needed an activity to bide my time. A trot with push-ups was the answer.
{Trot 1800' and Push-upx12}x18 plus two additional laps to make the 10k.
Average HR 157
Duration 57:34.
Bdw. 83.7kgs.
Footwear CROC clogs...

I'm gonna punk out only because I can't move and I have to train (karate) tonight.

Make it up tomorrow.

I'm all outta order here:
26yo/F/156#

1) OH squats 5x7
95, 100, 105, 110, 115, 120, 125 (shoulders started giving out here)

2)MetCon from the experiment day (20mins)
a. 40 singles (I'm double under retarded)
b. 15 burpees w/ pushup
c. 15 box jumps
d. 15 kipping pull ups

3 rounds + abc

I've always worked out to "feel the burn" but crossfit pushes me to feel completely numb by the end. Thanks. :)

37 bw190
43:10

Thank you for the helpful info / tips (#79, #74, #70, #71). Any more ideas, keep them coming.

I don't know how much port time I'll have, but beach runs on the east coast is definitely something I can look forward to. I doubt east coast runs can compare to running from Oceanside Harbor jetties past the Oside pier to Buccaneer beach and back. That was probably my favorite run ever (well, outside of the Camp Pendleton Mud Run).

10KM in 51:54

M/26/198.5

54:10

Had to run/walk the last mile last time we did this and could only really finish about 5.5 miles. This time, I ran straight through and probably even paced it out a little too slow. That's the longest I've ever ran and I didn't have any problem with it. Wow.

53:44

warm and gusty this afternoon, not the best conditions

27yo 200lbs

ran a 5k on the rest day
ran a 5k today

31 mins both times

28 yom, 185 lbs

44:00 even

pretty close to 10k, give or take a tenth of a mile, ran 6.5 miles in 54 minutes last time

40yof...yeah...had *that* birthday on Sunday. 145lbs (ish...scales at the gym have been broken for ages).

Well this was hell. Admittedly I have some knee, achilles and calf (soleus) problems and probably shouldn't be running at all, but it was so humid out there I felt like all the energy had been sucked out of me. Head started aching like it was going to explode, then my stomach joined it...this really wasn't fun. Despite that I ran 64 minutes, the same as the last 10k WOD.

I know I have a sub hour 10k in me, just not today.

First 10K ever!

65:00 mins
27 yom,192lbs
6'1"

M 50 69 177 CFT 735
55:17
Flat 10K course around the airfield at Ft Leavenworth. Measured on google earth.

45 / 179

63:56 - on a treadmill at 1%, about 5 minutes slower, had nothing at all

33M / 185# / CF #119 / CFT 825

CFWU

Run 10 K

00:56::37

My left foot was falling asleep. After my shower my left hip was very sore. I think I was pinching a nerve.

Google Earth is great for planning a route. Under "Tools" there is a "Ruler" function that allows you to map out a route in miles or kilometers. Unfortunately, there is no function to take the pain away.

M/48/5'10"/175

10K SUB Elliptical

41:48??
------------------------

Compare to 070508

M/48/5'10"/172

10K SUB Elliptical

86:01 ???

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

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

10K - On Elliptical

52:38

Janell, Chris is right I made that assumption and what am I? Those other two posts are right. I haven't done those exercises they wrote about but they sound great. One problem though with walking on your heals though is that you eventually have to walk a few miles to feel the burn. If you stradle a bench a get two dumbells of 35 to 40lbs and just lift your toes and hold for a second or two. Do about 15 to 20 reps. You will feel a great burn. Its hard to balance the weight
on you're toes at first but you will get it. I used to run about 30-40 miles a week to prep for my entertainment in SD, and had killer shin splints until I did these. For better isolation bend and put your ches between your legs.
Brad

21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

I ran yesterday and missed this one...so I did it today in 20:36. This one was tough!!!!

29/165
10k and a little more. In the mountains(up and down). Time 1:06.35

Nelson Lake trail run (2 laps) 6.7 miles:

58:05

Split: 27:00 (PR for this location)

Goodin- thanks for the reminder about Google Earth. I wasn't having any luck with RunningMap.com for this particular spot.

43 y/o male, overweight, out of any kind of shape. Been following CrossFit every day for two months. I've done all the WODs with only the occasional mods, but had to work up to 5k runs, and on 10k WOD have run 5k mod. Today, I ran that 10k in humid, 92 degree heat. First time running a 10k since 1986. I'm leaner, stronger, faster and have much more endurance--CrossFit works.

I am new to crossfit, started a version of it about a month ago and started using the website for workouts last week. I am loving it. I was a college athlete and I wish I had this workout. What is WOD? Also, not a big fan of the 10K? Any other options? I have a BBall league game tonight, is that sufficient? thanks

time adjusted to approximately 50 minutes. I took a loop from OPT which I estimated to be 10k and came back with a time of 47:16. Realized I had made a wrong turn at one point so I went back and drove the loop in my car and it was exactly 9.3km
Much better than I thought and probably close to my fastest 10k ever. The warm weather and good tunes on the IPOD helped.
post: stretch and recheck loop

Ran outside 54:47

d - 29m/175

10k row - 45:20

j - 33f/125

55:00 on tread

44/176

57:45 on the mill. :21 faster than best mill time but 1:40 slower than outdoor time from last week's 10k race. Started out good but lost it at the 3.5 mile area. I'll take a max effort weight day anytime.

Ran 4 mi.
5K 26:30
4 mi. 32:30

foothill ranch 10k
31m/240

definitely use to the flat terrain of michigan, the hills and traffic in cali kicked my ass.

time was 1:02.57 (1 min 45 secs slower than outdoor pr)

first 5 miles solid last 1.2 miles a little rough after all the hill work and had to walk twice for about 20 secs. legs are fried.

thx coach.

ran 5 km; 25:34

post:
amrap shoulder press/push press x 2
28/8
25/7

#56 BOBBY

Regarding a better swim time (and I am an athlete, NOT a coach):

I agree with everyone above that proper technique is very important for efficiency. I picked up my technique after getting some advice from coaches and other athletes, and regularly swim 2-3.5k. I like the long training swims for the edurance and also because it makes the races seem quick. This is contrary to a lot of training out there which tells you to just swim your race distance at least 2-3 times a week, and pick up the training intensity.

I've been swimming a masters routine that they post at the pool. After overtraining on the length of the swims, when I race I can really push myself beyond my compfortable pace and I know I'll be fine as soon as I exit T1 (lots left in the tank).

Remember that swimming is the least familiar sport of the three (no running motion, full use of body, and breathing underwater). You are SUPPOSED to feel less compfortable in the water.

But once you have your stroke down, GO FOR IT on the swim portion of your race. Its easy to coast throough the swim and save energy for the bike/run, but I have found that no matter how hard you push the swim, as long as you get out of the water you will have plenty left to power through the rest of the race.

You'll be panting like a dog when you get to T1, but you'll be smiling when you realize how much time you've gained by T2.

Oh Trevor, you are our special case aren't you?

Claudia (QEPD)

55lb DB swing 20reps, 400m run
5 rounds

Time: 28:27

off road 10k
49.39
previous 50.29 (5/8/07)

Since I did a long run on Sunday (about 7 miles on the beach) I caught up on a missed WOD today

CFWUx3 (-pull ups)

As many rounds in 20 min:
15 Tuck Jumps
15 Burpees
15 Box jumps (using those aerobic steps with 5 risers)
15 Pull ups, asst

=5 rounds + 15 Tuck J + 15 burpess + 4 box jumps
Then finished the box j and pull ups to = 6 rounds but that was over the 20 min
Then was about to throw up :)

Erin

52:20 - my first attempt at a 10k since I started crossfit in Nov. I had been subbing 5ks until today. It was HOT and muggy outside this morning...

Age 29
BW 160

11k in 1 hour 15 min. Slow on purpose re: duathlon training plan (endurance run).

30/M/180lbs

Did the 10k with Harry. Kept a 60% pace and didn't push it, because harry had a soccer game and I had a s%$t load of yard work to do.

Time was: 49:41. Last time I did it in 55 mins with a headache.

bubbles up!!!

59:38 Tough ocean wind and heat on the East Coast. Felt good though. Thank you Crossfit!

28yo M 170lb 5’10”
Warm up: Jog 750M, stretch.

Run 10K: 55:25
Compared to 070508: 57:14
Foam roll after

#56 Bobby,

The other comments about the importance of swimming technique are right on. The easiest way to measure your efficiency (and hence, the effectiveness of your technique) is to count how many strokes it takes you to swim a length of the pool (or any other fixed distance). I have been swimming my whole life (and a good portion of it competitively) and have worked with several people preparing for a triathlon. I had them all count strokes before and used this as a prediction of race performance. When it came to the actual race, the stroke count prediction was 100% accurate in predicting their performance relative to each other.

The absolute best swimming instruction program I have come across is called Total Immersion Swimming. Their website is http://www.totalimmersion.net/
Their program is head and shoulders above anything else I have seen bar none. If you're serious about improving your swim, I would definitely recommend you check them out.

superg:

LOVED those intervals today! Have any more good ones? (If anyone else has some suggestions, I really need to work on my speed....)

Neil: 5K 28:03

50/198

21:23 5K Row

Pre-WOD, snatch practice. 5x3 at 60%
Post-WOD HSC practice. 5x3 at 60%

25/f/130#(!?... holy capellini i must be dehydrated)

after runnin my butt off failing to help our team get 2nd place in our basketball league last nite, the legs were not feelin too happy this a.m.

WOD: 10k = 45:50 minutes

post: kipping pull-ups practice

41yom / 151

CFWU x3 x15
WOD - Did not want to run today since I did a 5k with the wife last rest day but I did want to work my legs in a less jarring but similiar manner. I made up a work-out I am calling "Legs R' Smoked". I wanted the WO to last about as long as the 10K would for me and my last 10K was 50:55 so this is what I came up with:

20-18-16-14-12-10-8-6-4- and 2 rep rounds of:
Tuck Jumps
Pistols (Alternating)
Box Jumps
Burpees
2x Walking Lunges
Squats

Total time: 48:07
This is going to leave a mark, but I will say it was more fun for me than running. Post - re-hydrate

24 laps
~55.43 (messed up hitting lap button on 17th lap...)

5K

35:00

50/m/167
49/f/127
to hot for 10k
we went to the gym and did CFNYC's unoffical WOD tabata something else
steve : tabata score 38
patty : scaled to 5 rounds each: tabata score 43

10k elliptical machine.

1:02

About the same as my last 10k run. Resort Suites, Scottsdale, AZ.

31/M/188

10 KM 52:51

did yesterdays WOD earlier today and made it to the 9th round of pull ups.

5 rounds
3 push press
5 bench press
Record weight used
185/185
185/185
185/185
165/185
165/185

Heavy Cindy
AMRAP in 10 minutes of:
5 pull ups
10 push ups
15 squats
W/ 25# weight vest

12 rounds + 5 pull ups - 8 push ups

subbed 5k
24:55 new pr

bwt:149 cfwux3
Rowed 10k, first attempt ever:
48:25

#44 JB RE: triathlon

To tell you the truth, I am not training as well as I could. I do the WOD fairly obsessively (for about 13 mths) and other than that, I do some runs and bike rides. The pool here just opened, so I've only swum once so far. Tomorrow I'm going to run the course for the longer one (10K+) and swim in the lake where it will be held. I've done a bike/run workout, and plan to do another few of those before the race. I'm going to use a sprint triathlon a week before the olympic one for a workout as well. I was a swimmer growing up, though, and that comes back to nearly full speed with only a few workouts. I hike/climb or run two or three times a week, depending. What I need to do more though is harder bike rides. I feel like it is very difficult to do WOD full strength and get in a triathlon workout every day, so I don't really try. I just try to throw in some longer things when I can...I am going to take a couple of days off/half-intensity before the sprint race, and at least four days before the olympic, because I am just too tired to race well right after several hard WODs.

Should have rested today ....

Practice rope climbs, muscle ups, CFWU, practice presses to HS, practice bar muscle ups, Max power clean, 195, missed 215.

Rowed 8600m, 40 mins.

M/45/220/6'

10k trail run
1:04:45

Did 5 miles the other day so:
2.91 miles in 0:20:10.
Good, but I've had better.

Rain so on the Treadmill
Incline 2 Speed 14~18
36.24
Boring

1st day for crossfit and marathon training did 3miles instead of 10k 27:12

Warm up: FD applicant physical testing.
10k 50:48
Last time 47:30, but on treadmill in AC gym with no incline. This time outside with hills. Thank God the Pacific NW 77 degrees isn't like some parts of the country!

28/F/110#

no time for 10k today. just did regular 3 mile interval run on treadmill.

3x12

clean/push press: 55#
BOR: 55#
squat: 115

3x10 hanging leg raises

How does someone go about getting crossfit certified when they live in Australia? Is it a case of going to the States for a certification seminar or does Crossfit hold seminars in Aus?

50/M/145

10K 52:10

struggled on this one. just never really got loose. crossfit is making me much stronger, and faster at shorter distances, but slower at this distance?

10K 54:07
33/M/188

nice day in vancouver. ran along false creek.

28/f/154#, still working up to the Rx'ed 10K

Boooo. I wanted to run outside, but severe thunderstorms prevented that. And I found it difficult to keep good form on the treadmill. I was creaky for the first half mile and it didn't seem to be getting any better. Thus, I switched over to an elliptical machine with the resistance jacked up so I had to work for a 10-minute mile. I figured it was better than not doing the workout at all.

I completed 4.5 miles in 47:45. Last time, I ran/walked 4 miles outside in ~45:00.

my first 10k. i wanted to stop at 5k but i pushed thru

29m/ 200lbs/ 56:00 even.

my body was sore from all the wod this week.

37yom/185
10k 50:51 outside
this is the farthest i've ever run. i feel like i could have even gone harder. crossfit working!

Comment #44 & #133

If you don't have kids, you are healthy, no job, and all day to train CF is probably a great addition to tri program.

I'm doing a few sprint triathlons just for fun, nothing serious. To me, there is so much overlap, CF completements swimming, Run, and Bike, via squates, PU, and various running programs. Course of I'm only few wks into CF, but I love it!

Those with kids and jobs who are faithful to both...God bless you.

24/m/180/6'2"
46:44 Beat my last time by just under three minutes. Very excited, second 10k ever!

I did the 10k with my buddy Jay today. We decided to take it pretty easy peezy. He had been hinking the Fundy trail all weekend long and yesterday he did the 4 x 95lbs bar from hell. I did squats yesterday since my shoulder ligament is not healed, and also, I had a soccer game later today. Looking forward to the rest day.

49:41

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

57:00 flat in 98 degree heat!!!! A little slower, but happy with anything under one hour is fine by me.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

19yom/150#

Did the death leg workout yesterday, this definitely wasn't going to happen for me

tabata pushups - total 84
tabata situps - total 96

first time doing tabata, and wow, quick destruction

105 degrees this afternoon (I know, its a dry heat), substituted Nancy for the prescribed 10K. Refreshingly cool and almost chilly 93 degrees in the garage with evap cooler blowing.

50 lbs on the barbell for OH Squats, Nancy otherwise as prescribed.
Time: 19 min 54 sec.

50 y.o. M/180/6 foot.

51:48
On incline tread, first 6 miles on 7.1,last .2 miles on 10.

32M - 195lbs

10k trail run - 1:10

round the lake, 46:58 min
Next time faster, Johan

Did 10k row instead (first for both of us). We forgot to time it.

Steve
approx 1hr

Sarah
approx 1hr

22/m/173#/5'10

10K even in 56:40 in the comfort of AC on a treadmill (never ran anything even close to 10k before and just been CF'ing for over 2 weeks now!)

the AC def helped as did the 10 minutes +1 minute rest approach, really helped me conquer this and i felt like a true champion afterwards!

58:00 (worst time)

Passed my self, Did the incline (COG) on sunday.
http://www.inclineclub.com/incline/ this will smoke any one. if you live in colorado you need to do it at least once. 1 mile up, 4 mile jog down. Check out the site pictures at the bottom.

Bwt:164
6.25 miles
1:06::00

approx 10 km - up Tuscany pathway and back + a bit more 40:13

45:15 as rx'ed, last time was 48:21 so a little faster but I was shooting for sub-45.

Well that was officially about the 4th time I've tried to post my original, benign and unoffensive entry. The fascist powers that be kept swallowing it up and I just can't see why so I shortened it up.

Rowing 10Ks for us..

56/M/195 44:46

46/F/125 49:22

57:51

Met a nice gentlemen by the name of Pukie on the 5th mile.

44M/235#

Run 10K. Time = 53:20

42:28 min

Age 51/BW 240# back in WA 35 degrees cooler than AZ. Subbed 10K row (47:44.1), this is a PR.

32m 195#

Wasn't quite ready for a 10k. Did a 5k and for the last k and a half one of my grade ten students paced me and I finished faster than I would have by myself. I thought my heart was going to jump out of my chest. Good run. I love running with a partner that can push you like that. Afterwards, I beat him at NHL 07 on the Xbox 360. 2-1 in a shoutout. Hoo rah.

shoutout = shootout

#56 Bobby
Go to totalimmersion.net - it links from CrossFit.com

Just watching and reading and practicing the drills cut 10 minutes off my 1.5 mile swim time.

Didn't have time for a 10k today.

I did get a 5k in though.

Just a hair over 27 minutes.

M/45/145

10 km run 62 minutes.

I was flying along and felt great cardio-wise but pulled my groin at about the 6km mark and had to walk for awhile. Bizarre and disappointing - never had a groin pull before. Alas.

10 km 48:59 (2 min off my last time)

Good to be back under 50 minutes. I've had a couple weeks rest over the past month, and, although pullups, squats, etc, seemed to suffer from the time off, I felt really fresh for the run.

M/32/235

10km "run" 1 hour 35 minutes.

While I know this is not an "impressive" time, I am ecstatic with it. At 5PM I had convinced myself I couldn't do a 10k. At 11:45PM I realized I hadn't even tried. There was a lot of walking but I finished 10k.

So happy tomorrow is a rest day. =)

Why do the number of posts drop way off on 5 or 10k run days? Could it be that, given the choice, people will avoid challenging their weaknesses? Or perhaps the missing posters are all such awesome runners that they decided to do a filthy fifty, or fran instead!

Greg P: 6.3 miles on treadmill at 1%> 61mins 40 secs
Had to walk for about 2 mins, 3 times after 4.5 miles

Just wanted to say that I ran my first 5k today. Scaled the WOD down because I've never even run a 5k before, let alone a 10k.

I started CF a little less than a month ago - and at that time, I could not run for more than 5-10 minutes at a time. I tried running, but was forced to go to the elliptical machine because my heart and lungs hurt.

After less than a month w/ CF I was able to run for 33 minutes straight and complete a 5k. I can't tell you how wonderful this program is, and how beneficial it has been to my life.

Thanks Coach.

sub'd 10k row
31:44

M/43/169

50:37

In the dark, running along country roads lit up by more fireflies than I have seen since I was a kid.

Out at an awards ceremony with my son - no time to run. Subbed my first Fran - 13 minutes.

age 41
bwt 210#
did 5.5 miles in 50:03

45:15 as rx'ed, last time was 48:21 so a little faster but I was shooting for sub-45.

I started really well and I spontaneously created a way to keep myself motivated by focusing on whoever was in front of me and making it my goal to pass them, regardless if they were walking and well ahead of me. I actually passed people that looked like runners but, alas, I must have slowed somewhat around the 20-25 minute mark because I needed to make up too much time over the last 2K, and by that point I was just hurting. My feet held up longer this time and my warm-up was really good so next time I need to suck it up and ignore that pain that sets in around the 7K mark for me.

Pre- Long long warm up
Post- Stretch and moan, I'm sore already.
Post-Post- Eat some of OPT’s ‘Recovery Pudding.’ Tasted like it sounds.

Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/0630hrs-66F-83%Hum

48:51::80 (ran 50::35 last time)

Could/Should have ran faster the first half.

32/M/160
as rx'd
48 minutes.

First time running 10K in the last 5 years. Tough to get the legs motivated to run for 10K straight.

#178
Are you rowing on a concept 2 rower, if so you should think about competing because your time is over two minutes faster than the world record for this season.

1:01:47

53:04

new shoes, same course 5:06 improvement

57:45

First workout of any sort in 9 months. Ran two miles, then mostly walked the rest. Even when my lungs felt rested my groin and hips felt full of lactic acid. Was doing this in less than 50 minutes just two years ago. Oh well next time.

M, 32, 167

First time ever to do 10k
came in at 56:46

bummer, no time for a run today. opted for some quick smoke with the 07/03/14 wod in 7:12.

Couldn't run outside due to uncontrollable allergies. Substituted 10km run for 10km on treadmill. 49:50

Anyone have any comments on running a pace of 8 mile/hour then slowing to 6 or 7? I ran at 8mile/hr pace for the first half but then something screwed up my foot and i got a giant blister.

Maybe I need running shoes instead of outdoor hiking shoes?

Mark
Ran 5k. Achilles did not like the 10k. Back did not like rowing. Ran it in 27:07.

M/40/160

subbed 10K row

39:57.6 - new PR by 36 seconds

10K row - kneee still bugging me - 44:00 even

Jeff- Rowed 10k- 43:24

13.11 miles of mountain biking instead (had a couple nice jumps in there).

64 minutes.

Thanks for all the swimming advice and links. I am checking them all out, and will work on my efficiency to make better time in the tris.

ran 7.5k instead. it is the farthest i've ever ran in my life.
49:18

Wasn't able to run Tuesday, just did 100 ring push-ups at home in the morning (11 min.)

Did the 10K today instead (Wednesday morning).

Time: 51:42 - 16 seconds better than last time - wheee! |:^}

Made the mistake of starting out too slow. First mile was over 8 1/2 minutes. Had to speed up and make up for it the rest of the run.

SASASASASSASASASASASASASASASASASASAS

stretch
run 10k+ 54:30
rKnee little sore same for ham

more stretch
kettlebell swings 2x15,1x25 25#

Ran 2x 5km with a 3 min break in between, approx 50 min + the 3 min rest.
Really new to crossfit training but have some limited running experience. I experimented with intervals of 2 min slow jog followed by 1 min sprint at maybe 75% capacity.

M/185/25

Ran 10K in 62 min on a treadmill with 1% uphill grade

Longest I have ever run in any period of time, feels good!

30/M/200

Whew!

10K
44:34

Last time: 48:49

Thanks CrossFit!

#184
A 10k row in 31:44 is averaging slightly over 1:30/500m for the entire row. This is near impossible on a concept 2 rower or on any other type of rower for that matter. Maybe #178 embellished a little.
dave

bw 166 age 38
longest outside run ever
1:15 mins
approx.distance 10K

38/m/193#

10k run

44:44

AL

42/M/205

49:15 for 10K on treadmill

35 y/o female
10K race on Hanscom AFB
49:49

M/34/230/6'4"

10k - 54:40 on treadmill with 0 incline. Will definitely go faster next time.

I did this yesturday at 42.14 min, 8 min mile on treadmill 7.5 speed. bet that! oh yeah, 2 incline.

Road my bike to work as a sub for the run.
First long ride this season, roughly 40 minutes each way. Need to use the stop watch to get more accuracte times, next time.

last time took me an hour even so i left for work an hour earlie and my ride picked me up. 11.4k in 60min. pr

Done after swim in June Lake. Run hilly and steep, at 7000-8000' (not sure exactly) about 7.2 mi according to course map. 1 h 20 min. Definitely hoping for a faster time in the race, which I think I will get. This time there was a bit of questioning the course, a lot of not pushing based on the unfamiliar ground, and some stopping to talk to mountain bikers. Still, this is a tough course. I am hoping for 10 min faster in the race.

No time for a 10k so did a 5k w/the class along w/some groupg grinder PT.

Age 35
BW 145#

As rx'd:

43 minutes

26M
145

had to cut to 5k due to time constraints

22:05

26M
175

10K trail run 48:50

Any Xfitters in New Smyrna Beach area?

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

60:04

68:00 - ran someone else's pace.

previous = 54:19
previous = 49:40
previous = 52:10

Had 20 minutes so ran for 20 minutes. 2.12 miles.

23:26

5k

37yom
205#

10K as rx'd=
57:48
very hot and humid today 95 deg. 85% humidity

instead:

4 rounds for time:
run 400 m
21 KB swings, 1.5 pood

Time = 16:32

Ran 4 miles....32:56
then 50 sit ups

Scaled to available time. Ran 6.8K in 37:12.

My back felt real tight at first, but it opened up after about 20 minutes, so my pace on the way back was faster. Went much better than 5K run 10 days ago. I don't know whether the CF WODs or stories of inspiration carried me further. Whatever; pass the koolaid.

Xfit wu X 3 before x1 after

crowded gym
20 minutes treadmill
20 minutes eliptical
20 minutes c2 rower

Cardio=good for big fat guys

42:57

Didn't feel like it was a good run, but the time was alright.

Did a variation on last WOD:

With a continuously running clock do one RING DIP the first minute, two RING DIPS the second minute, three RING DIPS the third minute... continuing as long as you are able.

10 rounds

L-sits to fininsh

Oh, and I commuted 19 miles by bike today.

57:04

2 year check up ct and pet scans left me drained, skipping out today.

ran 5k in 26:20 at 7-7.7 mph. did prior day pull up wod before running. did 11 rds in 11:08. hr avg 132, hr max 175. 10 min ellip wu 17/17.

58 min Ran the perimeter

M/175/33 yo
1st timed 10k I can remember - 54 minutes

My first 10K. Struggled through slowly and painfully (1hr 5min), but at least now there's a baseline. Faster soon.

26yoM
68kg
5'9"

10k row - 43.31

16yom 160lbs

1 hour

46:50 vs 50:35 on 5/8/07. Fastest 10K since starting CF! Also, first 5K was faster by over 1:00 versus last week. I'm trying to convert to POSE style running and could not find suitable shoes in town, so I did this in a pair of very old, very thin, traditional running shoes without orthotics, compared to heavy trail runners with orthotics last time.

68 minutes on the street - some delay for traffic signals...

Previous: 62 minutes, on the treadmill (May 07)

A couple of days late, but as Rx'd

55:40

As RX'ed

Time: 71:27

56:59

5K
29:59

Did 10K not long after heavy leg workout.
53:45

4 miles in 32:30

10K = 53:44

Charity- Accidentally did 11k outside. 58:19

Did 8.2K before my IT band flared up; 46:23.

M 31/208/6'

10K 63 min.

5 minutes quicker than last time on a harder course.

190#/M/38/5'9"

Unsure on exact distance since running in non familiar area and mapmyrun did not work or didnt take time to figure it out. Ran on beach and into srong headwind. Timed at about 8min/mile

Ran:44:09 min for about 6miles

Only able to do 5K due to work. Just under 30:00

an even 10K in 56:40

58:20
Ran 5K the day before. First 8K was good but couldn't knockout entire 10K without some short walks. Last 2K included; 200K fast walk, 400K fast run, 200K fast walk, 400K fast run, 200K fast walk, 400K fast run, 200K fast walk.

8.5 miles, but it was a mix of walking, jogging, and sprinting, and stretching

1h 45 mins

37/M/195--Sryacuse NY
Since I think my legs will fall off at the 5 mile mark, I chose:
21-15-9 rounds of:
95# thruster
55# dumbbell swing
75# (each hand) dumbell farmer's walk (100' approx)--8:11
Then a 16 mile trail ride on the bike: 1:08

Hello rest day!

last time
070209

1:20:39

this time
070619

groin pull, 2 mi. in 48:05

better luck next time

Ran 60 mins, no idea of 10k route.

M 34/165/5'10"

10K Homer Spit Run
49:57 min.
27th place

Age 35
BW 181

Ran about 6k in 29:45, then my running buddy (aka the dog) simply refused to continue.

no 10k run, instead subbed 50-40-30 jump squats with around a 25# (i think) bar on my back, interlaced with 12-12-12 hspu

time: 12:15

Rode mountain bike in Pennsylvania, hilly terrain. 1 hour.

52.35

(on grass track; not cross country... big difference!!)

1:07:48 / last time 1:16:30
-8 Mile Ft. Leavenworth Hill run / Gruber gym door to door

8 miles 1:07:20
goal: sub-eight minute miles for whole distance (1:04:00)

070619 @ 0800 070805
light WU, checked out the HS track and 'play ground' (read BW training apparatus)
10km mod to 5km (next 10k will be 10k...or a row if I get my C2 soon)
believe track to be 1/4mi or 400m (looks it too)
did 12.5 laps in 29:40.

10k

44:58

Male: 46
bwt: 215lb
(I started this thing 45 days ago @ 228lb)
Time: 1:11

got 2 miles before my it band acted up... which is up from my previous attempts at running when it inflammed at aroudn 3/4 of a mile

friz