Hmmm...it was a run last Tuesday, too. I may have to replace this one, I sub cycling and it's raining hard today, it's not very safe to ride roadside in the rain here. If it doesn't clear up, I'll do an indoor sub of some kind.

How many reps of jumping rope should I sub for a 5k run?

in a sick way I was hoping for Murph...

Cool. I'm glad to see more running. It's a good balance.

Will sub 5K for 15+ mile bike ride. Awesome summer weather in the Northeast right now and it's great when the workouts get you outside!!

yes!! good luck tomorrow swatman!

any advice on a muscle strain? i think i did my bicep yesterday during dips on the warmup, wierd. doesnt hurt to curl or do pullups much, but dips and pushups do.

@ #7 (brock) I used to have weird bicept pains doing dips, try keeping your elbows pointed behind you. Hope this helps! It worked for me

I love Crossfit but don't love running.
Last week was the first time I've run more than half a block in years and it broke me down. I figured since I have so little experience doing this the best way to get better is to just do it. Bad idea. I guess I did more than I should have and I was out of the game for a few days after that.

I really want to be a well rounded athlete which I know includes this activity. I would appreciate any advice on technique and for building stamina. I hope that one day I'll learn to love running and even be good at it.

Thanks

I love Crossfit but don't love running.
Last week was the first time I've run more than half a block in years and it broke me down. I figured since I have so little experience doing this the best way to get better is to just do it. Bad idea. I guess I did more than I should have and I was out of the game for a few days after that.

I really want to be a well rounded athlete which I know includes this activity. I would appreciate any advice on technique and for building stamina. I hope that one day I'll learn to love running and even be good at it.

Thanks

whats 5k in miles

Yeah, I pretty much hate running too. I wouldn't mind doing double unders as a sub like someone else mentioned, just don't know how many. Or maybe I'll bike hard instead.

When I was just getting started with running I used to run from one telephone pole to the next and then walk to the next pole and repeat that cycle until I covered the distance I wanted.

I was sore last week when we had the 10K day. I ran 2/3 of the distance, trying to scale things back as I get used to the running again. But I am looking forward to the 5K in the morning. Go for it!

Allison-

I used to be in the same boat. I just kept running. Run/walk method works well. When you're running pick a marker ahead and tell yourself you will run to that marker. When you get there walk a few seconds pick another marker and repeat until you reach your mark. (1.5 miles, 3 miles etc) Do this until your picking markers further and further apart or until your marker is your entire run.

There are other methods that probably work better but this has worked for me in the past. You will get there if you want it bad enough. Good luck.

Kane.

a 5K is 3.1 miles.

Chris #11

3.1 miles. Yahoo.com for conversion tables.

1k+= about .6 miles. Or really .62...

Wellllll this sure isn't Murph or the Filthy Fifty that I called! I was saying on the drive home that I was dreading the next 5K and here it is.

Any reason for the repost of that mildly informative Rippetoe video?

do a fartlek run. it kills the monotony of a plain old 5k run and you probably finish quicker too.
or do roadwork. stop and do some calisthenics every 1/4 or so. nothing to kill you... maybe 20 - 30 push ups, then 10 - 15 burpess next time, etc, etc, etc.

Well I called it!

I was hoping for a run or some sprints and I got my wish. Nothing like a nice 5k to loosen up those legs after 2 straight days of squats. hopefully I can break the 23min barrier this time.

I'm no expert, but I have found Galloway to be a pretty good running guru (though he'd probably have a rhabdo meltdown doing even the easiest WOD). He is a big proponent of the run/walk training method (e.g., run 3 min, walk 1 for the entire distance in question, walking more frequently when in doubt until you feel stronger). I went from hating running to 10k fairly quickly that way, though my 10K is still horribly slow. The ipod and podcasts also help a lot. Also, I'm new to CF, but the WODs already seem to help my running, just as argued in Coach's articles about the CF method. I've drunk the CF KoolAid, and it is good.

#10, 12, and 14

I hate running as well, which is one of the biggest attractions to crossfit for me. Since two months ago, when i first started on crossfit, i havent done any planned running of any kind except for the occaisonal WOD with a 400m or 800m sprint(i subbed for the distance run WODs), but last week i ran the 10k and to my amazement i did it without walking in 47:20. I still hate running, but i do the runs just so to prove to myself how amazing this program is. I'm 17 years old right now, and don't see myself getting off crossfit for years to come. I have no idea how or why such short durations of anabolic exercise can increase stamina so greatly, but running has become fun just because of how much better I am at it without having to practice! Thanks crossfit.

Allison,
One way to learn to enjoy running is to bite the bullet and run often. Start by setting weekly mileage goals. Perhaps the first couple weeks you can aim for 10 miles per week, but vary the distance of runs a little. Then up it five miles every two or three weeks until you get to 25 or 30. After about a month, you will probably have learned to enjoy running. Also, once you are running 30+ miles per week, you will be able to rattle out some pretty nice 5k times. Three precautions you should take: 1) Don't up your weekly mileage too quickly 2) Make sure you eat enough food so you don't lose muscle mass 3) Run after a WOD, not before. If you run before you will be tired and more prone to injury during an intense workout; if you go on a relaxed and easy run afterward it will help flush the lactic acid out of your system.

Does anyone else find that theres been a lot of running lately? Im hoping there will be some olympic lifts or benching pressing sometime soon...

Wow! Lots of whining about a pretty short run. Kind of sad.

I checked out the comments to actually get a comparison time...but did any one actually run the 5K?

Its okay to be a pussy ;-)

I did my 5K in 20:07. A little slow for me but not bad for a 250 lb guy. I wonder though, does anyone have any preference/scientific data on training on treadmills vs. roadwork? I prefer getting outside but with temps in the 110s+ F here I may switch to the treadmill for the summer.

Re: #27

From what I've read, the closest approximation to roadwork you get on a treadmill is setting a 1% incline. According to men's health, a 5:00 mile pace on the road feels like a 5:06 pace on a treadmill w/ a 1% incline (flat it's a 5:21 pace.) 2%=4:53, 3%=4:41.

Re: #27

From what I've read, the closest approximation to roadwork you get on a treadmill is setting a 1% incline. According to men's health, a 5:00 mile pace on the road feels like a 5:06 pace on a treadmill w/ a 1% incline (flat it's a 5:21 pace.) 2%=4:53, 3%=4:41.

Lo and behold, there was a break in the rain storms.

35/M/82kg

Subbed in a 12.5km road bike ride. About 1.5 km of that was on rough gravel paths, the rest on roads (good and bad).

34:00.00 on the nose. Almost exactly half my 25km bike time, on a completely different course. Nice.

m/32/66kg
did fran today 6:02 not too bad. have not done her yet. My first time.

24 yom 86 kg

5 k on treadmill 1 % incline

23.05 mins

CFWU X 1
6:12

5K in 30:12 (PR)

30:12

Total time 36:24

22:33

Normally I'd be pleased to get this workout but the 10k last week really aggravated my knee/calf/ankle problem and I don't want to stress it more.
To add insult to injury, I also have some sort of virus. It's like a cold/flu but without the snots. I just feel generally out of it and crappy. I did a weight workout on Sunday and was alright but instinct tells me not to do any heavy aerobic or metcon work just now.

36/M/65kg

No running for me. Did

21-15-9 reps for time of

Bench Press w/50kg
DB Swings w/24kg
Knee to Elbow

8:45

39/224

3.5 miles - (5K+)

23:47

23:36 run

#27,

The thing about treadmills is that you're only moving your leg weight forward, while the treadmill moves below you, whereas in running, you're actually propelling your entire bodymass over the road.

FWOW. the 5:06 to 5:00 ratio seems way to low to me. I'd add a Km, just to punish yourself.

155bwt 26yo m

didnt do the run - knee hurts

3 wgt chins (45lbs)
5 strict
7 kipping
10 rds in 19mins for 150 chins total

plus 6 sets of deadlift

tried to do the run at the end - managed 1 mile

#24: yes, two 5Ks anda 10K in this short month of June.

I'll be happy to see a lot of 1-1-1-1-1-1-1 and 3-3-3-3-3 for a week.

ditto comment 25. i'm curious why there is so much subbing of workouts. most people don't like running because it's hard for them or hurts, or they just are not as good at it yet as they would like to be. crossfit is teaching me to embrace the things i don't like to do or am not good at, or that hurt. i like to identify a little with that first of the spartan workout rules... the spartan fears only his workout.

#27 I did like to see the video of a 250# man running 3.1 in 20 min...

age 41
bwt 210#
time - 28:00
I would like to see that video myself! (20 min 5k @ 250#s). Awsome!

5k - 28:52

29/M/185

50% week
2.5 miles: 22:22

36yom 149lbs

27minutes.
not fast but better than my last.
I may suck at running but watching the sun rise is definitely worth the roadwork.

44444444444444444
22.35 (PR for prarie doggin' it)

nice work #27 TJ; I would say stay away from the treadmill, unless you're trying to build your tolerance of monotony. Learning to train safely outside, in adverse conditions, forces you to learn more about your body and its limitations. If you've been-there-done-that with the body-learnin' stuff, then maintaining heat acclimitization is the objective. You never know when you are going to need it . . .
20min 5K is good time (esp. for a 250lb man). The CF WODs will develop your cardiovascular health through intensity packed evolutions, conditioning the heart in ways where running-only workouts fail. Running faster, should you want to SPECIALIZE, will come with track work, intervals, etc.

good work out. 23 min did abs after.

#27 -

'just to punish yourself'

CLASSIC!(!)

22:05

Many thanks for the responses. I will be trying to stay away from the treadmills or at the least incline +1%. I need to get used to the middle east heat though so doubt I will be running that hard for awhile (I'm absolutely wiped). BTW, I lied...I weighed in at 247 this afternoon (not quite 250) and any video of me puking at the end of the run would be too embarrasing. Thanks again for the comments...

Thanks a lot Kane, Chris and everyone else who offered their running advice. It's awesome that I asked a question and got so much feedback! I'll be sure to run after my WOD and alternate walking and running.
I haven't been comfortable running because as a kid it would result in a trip to the ER with an asthma attack. I even failed gym 7 times in H.S., even though I set records for doing push ups and sit ups because I refused to do the sprints and run around the track.

When "Michael" came around a few weeks ago I got really nervous and expected I would end up going to the hospital. I accepted that running is a part of Crossfit and decided I would give it a try despite my fear. Running around one NYC block and up 4 flights of stairs nearly killed me but I was shocked that my breathing was totally fine! For the record I begged to sub 25 burpees for the next 2 rounds.
I'm so excited. I'm sure that my new ability to run without trouble breathing is because of the intense training I've been doing for the last 2 months. Now I just have to practice!

Thank you Crossfit!!!

4.95 km in 25 minutes on treadmill at 1% incline. 12 km/h all the way, lost 50 m when the tm was gaining speed.

Post:
50 abmat sit-ups
40 back extension
30 squats
20 push-ups
10 pull-ups

7:30

sit-ups broken 25, 15, 10
back extension very broken.
The rest unbroken.

I have had pretty bad shin splints for about a year now so I'm trying to rest them by doing low impact stuff.
Anyone know the equivalent of today's WOD in swimming?

5k with nasty hill at the end. Almost made it running the whole way.

30:42

J-
run 5k
Time- 32:00

K-
walk 5k
Time- 55 min

I wanted to share with you all because you all have given me so much support. For the first time in my life when I exercised, it was quiet with my heart. I had no funny rhythms, no rapid beats, no wheazing breaths. It felt so amazing, that I cried after I got home.

Kate

Just under 3 miles, approx. 20 minutes. Went up and over all sorts of obsticles along the way, including 3 of those bars about 9' overhead next to telephone poles. Came home and made a real nice sweat angel.

bw: 188

Subbed 5k elliptical. 21:19

Didn't check the WOD this morning but ran 400's with my wife. Lucky guess as it is approximately 5k.
6 x 400m w/ 400m jog between
27:27 total
1:37 - 1:52 per 400m
I'm 199 lbs. 5'10"
She's ? 5'7" and had twins 4 months ago. Not too shabby on her part, eh!

95/105/115/125/135/140/140

26:03 as rx'd

bw - 203
27:30

bw - 213
27:30

M/38/190

As Rx'd:

23:33

More better faster

29 yo male
207 lbs

34 minutes

4 minutes better than last time. Nice.

The best way to build up to a 5K run, if you have not done much running in your past, is to run a shorter distance. Perhaps try running for 5 or 10 minutes and walk the rest. Doing short bouts of running and walking also works, but sustaining a run for 10 minutes is valuable training. Once you have done a little bit of it, you will probably find running significantly easier than something like the 3 bars of death.

As always, you don't get any points for injuring yourself. You need a good pair of shoes, preferably purchased at a running specialty store. If you are suffering joint pain, stop. If you are experiencing profound muscular and respiratory discomfort due to exercise, you are doing what you are supposed to be doing.

17 yom 160 lbs

26.14 min

26:45

on the hot humid streets of NYC, PR was 23 something doing laps around a park few months ago. I'm cooked.

37 yom, 180 lbs

23:00

Watch Bear Grylls doing beepers on Man vs Wild the other night to warm up his body after crossing a shallow river in Iceland. Though it was funny that he called them by name.

I used to hate running. My defining moment to better fitness was when I was doing the two mile run portion of the PT-test while I was in basic training 11yrs ago. I wanted to walk so bad because I was so outta breath and tired and weak/death feeling.... woooah is me..... then it hit me, there are men and women who have given ALOT more on the battlefield then I was giving at that moment. So I did not walk. and have not walked since and really enjoy running. I am 34yrs 195lbs and run an avg 8 minute mile no matter the distance. I used to be faster. oh well.
God Bless and good running.

For anyone who dislikes running there are a lot of key aspects of running that are usually overlooked. When I first started running 2 years ago I couldn't even run the .8 mile track in the park by my home. After looking up how to improve running I tried again the very next day and did 2 whole laps around the track which made it the longest run I had ever done without stopping.
Here is what I learned and have learned since then...

1) Get a good pair of running shoes!! Get a nice pair of Nike or New Balance (!!!) Running shoes and this will GREATLY improve your performance. New Balance shoes are my personal preference. Replace your running shoes regularly, every 3 months or so if you run daily (about every 300 to 700 miles) This will help with a lot of pains you go through as a runner -- do NOT underestimate the importance of good footwear.

2) Practice and EXECUTE a regular breathing technique.

When running long distances with people you can hear them huffing and puffing, especially through the mouth, which is natural. Breathing in this way actually stimulates your salivary glands to make a more mucousy saliva (which is why you feel like you need to spit more) and will lead to a more conjested feeling. Breathe in through the nose and out through the mouth. I got into this habit by counting out 4 steps on the ground while i inhaled deeply through my nose and counting out 2 steps on the ground while i naturally exhaled. This counting method, I find, makes it concious and overrides your natural, subconcious drive to inhale erratically through your mouth. Try this or a similar technique that you are comfortable with and I am confident that you will notice MUCH less discomfort, especially in your sides and upper respiratory track and you will be able to trek for a longer period of time before you need rest.

3) Balls of the feet. Land on them, and push off of them. This will releive shin splits since the smaller shin muscles will have to do less work of dorsiflexing your feet after each push off the ground. Whenever I give people this piece of advice about 50% of them scoff it off, then complain about shin splits....I'm not saying it will eliminate them immediately, but it will definitely cause them to appear much later in your run allowing you to complete much longer distances before you need to walk.

4) When running long distances, remember to pace yourself. If you have never ran more than 10 minutes before, or you haven't done it in a while, then run for 10 minutes and take 1 minute rest. As you progress you can stretch this to 15 minutes then 1 minute rest and so on. With this technique within your first 2 or 3 runs you will see that you may be able to eliminate a lot of resting time and be able to run longer distances without stopping!

Hope that helps you guys, especially #10, #12 and #14!

Bklyn Chris

29:18

For those unfamiliar with running-warm up.Otherwise you will carry to much arobic debt from the start and just be miserable.I think the best senario is to find a nice trail,start easy,get a glow going,then you can work like a steam engine and love it. Enjoy the dance.

5K this am in 26:18

I am 40 yom and weigh 200lbs.

25:44 42 yom, 177

Thought I could beat the heat but it was already muggy with a heat index of 87 at 8:00 AM in Columbia, TN. I was shooting for 24:00 but had to slow it down the last mile. Feels great to be done!

Day 14

CFWU (pull-ups still a challenge)… I will own it!

Today’s Rx led me to debate whether it would be a good chance to sub in the Fran I missed Saturday while out of town with zero equipment or a chance to run. The answer to my dilemma was in the wrist pain I felt as I shut my car door. I ran and gave my quads and wrist a chance to rest and recover.

I hate running. That’s probably because I’m just so bad at it. Even the 5K kicked my butt all over.

It took 30’12” and then I stretched. It’s getting hot. Happy trails.

39 yo female
108 lbs
26:32
Awesome day for a run! Cool with a breeze.
I love Alberta!

28 yom 175 lbs
34:50

Have not run a 5K in years.

Just wanted to add a little to Chris' (#73) great list. If you can, locate a running specific shoe store. I did this about 7 years ago after a nasty bout of shin splints due to bad shoes. The reason I mention this is that there is a science into getting good running shoes and why trust some kid hocking shoes at footlocker with your feet, legs and back. The best part about running shoe stores is that the help actually runs and know where you are coming from. If the store is worth their salt they will ask to view you run either outside or on an in store treadmill to help gauge the shoe selection. Finding a local running store company was the best single thing I have done for my running.

WOD as rx'd 17:21 (a little hot today)

# 11

For any conversions, go to Google and type it in like this:

5 kilometers in miles

or 75 kilograms in pounds

It will convert it for you.

Oops. In #71 I meant burpees.

Or the short version, like this:

75 kg in lb

25/m/165

Time: 18:02
I had to run a PFT this morning, part of which is a a 3.0 mile run.

Introducing Kate 2.0! Everything you've come to know and love with a new engine under the hood. Now appearing on your CF screen daily.

Welcome back, Kate...

28 yom 225#
5k - 24:25
on treadmill at 1% incline

f/43yr/168#

WU - 5 min bike ride
5k run - treadmill, 1%, 6.0 29:45 :(
I'm not feeling very energetic probably should be on antibiotics - not complaining, mind you.

41yom 180lbs
Fact is, I hate running... At least when I haven't run for a while, and until I am actually in the middle of a run. Once I regain my running form though, everything sort of falls back into place. Thin is, I also hate running alone. I can't seem to motivate myself and I usually run slower times by myself. I guess today was the exception...

I ran on an outdoor 1.7km trail with some mild hills. It was pretty hot and humid, thus making the air heavy. I went around it 3 times for 5.1km, then I substracted 20 sec for the extra 100. Last time I ran 5k it was inside and did it in 23:40. So I am pretty pleased with myself.

5km 22:46

M/33/84kg

Been away for a week, again!

3 rounds for time of:

35kg Military Press, 15 reps
Pull Ups, 15 reps
60kg Back Squat, 15 reps

time 15:04

Subbed one hour hoeing & weeding my garden for max rows. Getting ready for vacation with all the kids has packed my schedule to the max.

#57 Kate,

Congratulations! I hope the road to recovery is as rewarding as today. I had a similar breakdown after I first began using an insulin pump (Type I Diabetes). After so many years of struggling, it was just easy one day, and I will never forget that sensation. Enjoy.

Eric

20/m/140
19:24 (9.6 mph pace on the tredmill)

I also think you need to run regularly to begin enjoying running (or at least not despising it). I used to only lift weights w/ no cardio but the last few years I've turned the opposite and don't like to lift. Hoping CF can put me back on track with a good mix of both.

33/M/5'10"/202/wk1

Ran/walked 1.2 miles on treadmill
15 crunches at 90lb's on machine
10 minutes of stretching

23/m/223#

sub'd 5000m Row
23:08

39 yom 34:14 not great but I'll take it.
3 mos in and I love it! i've never felt better.

I went ahead and did the "official" crossfit warmup before the run today, but I usually skip it on the 10k's. Does that seem approiate?

3.2 miles: 25:42 - over two minutes better than last time. Pushed hard. Also took a rest day Monday instead of Sunday (2 hours of 1-on1 Aikido kicked my ass).

how heavy should i do for bench press?

28 yom, 185lbs

22:00

#97 Scott

The CFWU is appropriate to do before virtually all WOD's, including 10K's. If pressed for time on longer WOD's, you might do just one round.

5K as rx'd: 22:23

Over 2:00 improvement from best prior 5K this year! Never really ran 5K's when younger, so I don't know if this is a pr (I doubt it), but best since I started CF almost 2 years ago. Thanks Coach!

Kate,

Great to hear that your back and recovering so splendidly. Enjoy!

Scott

"swimming substitution"

maybe like 2000 yards straight? That should be in the 20-30 minute range. Probably it would take longer if you aren't good at swimming.

3 miles: 17:30

M/26/195

24:32

32 sec slower than last time? I felt like I ran harder this time but I guess not. Maybe it was a slow start that got me.

47yo/M/153/715
A little behind (when am I not?)

"Fran" Went up to 85# from 75#, which was in itself up from 65#.

7:00 on the button. No exuse not to do it "as Rx'd" next time. Note, "Fran" #1 17 months ago was 45# bar, gravitron PU, and 13 min.

Followed with Front Squat, peaked at 175#

25/F/110

WU
OHS 45x25, 55x25, 60x25, 65x25
BP 45x25, 55x25, 60x25, 65x25

Did 5K on treadmill: 30 min

20:37 as rx'ed, finally a new PB by almost a minute. A good first 2.5K was the key and a nice tail wind on the way back helped. I warmed up for this for almost an hour and that made all the difference.

25/F/110

WU
OHS 45x25, 55x25, 60x25, 65x25
BP 45x25, 55x25, 60x25, 65x25

5K on treadmill: 30 min

5k in 29:43 as Rx'd outside, hilly but of course it all evens out when you turn around halfway through and go back the way you came

#57 Kate

We're proud of you. It's great to hear of someone overcoming difficulties and discovering a freedom and triumph.

I can't say much more than what's already been said of running. I had an issue with shin splints a while back - learned my lesson the hard way and now I DO NOT skimp on shoes. Only the best for these hooves. Learned that I need a cushioning shoe for my underpronation (supination).

I also do believe that real men run. Outdoors. Not the treadmill. Not the bike. Not the eliptical. That being said, the treadmill and stationary bike (upright - not any of that chillin' in the lounge chair while peddling crap) if used effectively can be great tools to add to, NOT REPLACE, a running/cardio program. I have a buddy who uses the treadmill very effectively in a interval plan. I've also used the treadmill for walking/jogging at the highest incline i can get it to forwards and backwards to help with a runner's knee condition. The bike also is a good sub when high impact is better avoided. But nothing substitutes for getting out in the elements and running - it's pure, it's effective and it can be very rewarding (not necessarily fun all the time).

33M / 185# / WOD #124 / CFT 825

CFWU

5K in 28:05 --not fast but I'm feeling much stronger in my running.

gaucoin--This video is similar to Rip's last one but not a repeat. Coach Rip needs a mic. I can't hardly hear what he's saying.

Age: 37
B.W: 156
wod: 25:00 as rx'd

M/37/175

Ran a 5k race a couple weeks ago - 20:15. Gunning for sub-20 next time.

Today decided to do an interval workout (indoors - too hot and humid to go outside in DC):

**(1% incline on treadmill)**
-> .5 mile w/u at 6.0 mph
-> 6 x .25 mi @ 10.0 mph (6 min/mi) w/.25 mi recovery jog between
-> 2 x .15 mi @ 11.0 mph (5:27 min/mi) w/? between.
-> c/d for a few minutes

Total about 4.1 miles in 37 or so minutes. The key for me is interval speed, not total time or distance on speed days.

I have a question about the video, and about bench press in general I guess. I couldn't hear what the man in the red shirt was saying about the back arch. How much arch should there be? I've seen and heard so many different things. Thanks!

sasasasasasasasasasasa
NO CFWU

4miles+ 36 mins

I cant seem to find the running-warm up. I'd appreciate any help. Thanks in advance.

31, F, 140 lbs.
5K: 24:41
No PR, but it is HOT in Charleston!

23:02 as rx'd

24:07

My run times are all a few minutes slower now, since I've left the Marines in April. I guess I was more of a "fringe" athlete then, when I was running almost every day. I definitely feel much more well rounded now though, doing CrossFit exclusively.

43 y/o/m 230

29:01

I was tempted to complain about the 92 deg. heat, but read TJ in ME's post about running in 110 deg. in the big sandbox. If TJ can Crossfit in those conditions and run a 5k while bad guys have him in their sights, I have only gratitude--for CrossFit, the USA, and everyone in uniform. I hope more CrossFitting troops post WOD results each day--it's good motivation to work it hard. Thanks

25:52

40yof, 145lbs

As I said earlier, my knee is injured, but my cold/flu-type virus thing had eased enough for me to get a decent workout in:

20 x Pull-ups (-25kg)
20 x Dips
20 x Power Cleans, 30kg
20 x Press-Ups
20 x Romanian Deadlifts, 45kg
20 x Sit-ups
10 x Shoulder Presses, 25kg

5k row, 22:40

I've never rowed that far before and boy I felt it. Pukey was stood there with a fishing rod, trying to reel in the mackerel I ate for lunch. Rowing exhausts me far more thoroughly than running ever could! I had to go lie down with my feet up against a wall! Good workout. :)

M 33/170

did a twofer today.
making up for missed wod post surgery.

rowed 5k in 21:57 as wod #2

any advice on improving L-pullups? mine=terrible

21:19

and yes, I hate running to :o)

I paddled a little over 5 miles in my outrigger canoe today. Took just under 1 hour. Most if not all my running will be subbed w/ paddling due to upcoming race events.

CFWU 3x10 (pullups at -40 lbs on gravitron)
5 km on treadmill 33:11 (min:sec)

Not great but a 4:33 improvement over the last time I tried 5 km. Go crossfit!

26m
145

21:54

at work so I used a treadmill, which I consider it kind of cheating.

M/48/5'10"/175

5K SUB Elliptical

41:47

25 y/o m

25:52

FC does CF Day 5
Really wanted to run 5 km on the highway but the dogs can't go with me then. So I did 30 min in the trails. Saw fresh bear poop.
Legs are hillariously sore from the squats yesterday.

24:38 outside, as rx'd

PB!

Age 41 Bwt 220

5K
25:10

Amen #110 (sleepy).

#111 (wilson) I've seen that exact video before so maybe it was on an affiliate's site but I'm 100% sure that I've seen it and it was just as unintelligible then as it is today.

25:08 for a 3.86 mile course...about a 6:30 mile pace.

first 5km run

21:58 ( WTF? here i thought i'd be a 26min person )
PR

Thank you crossfit <3

as rx'ed - 24:40 - 3.2 miles. Yuck.

I actually wanted to run today, but I am stuck at home with a sleeping baby. So, after front squats I rowed.

18:32 PR by :07

34 mins (stoplights and my OCD need to pick up trash slowed down my 10 min mile pace ever so slightly)

no run today, playing a game of lacrosse

23:23

used treadmill, didn't realise it was set to mph not kph, tried to run at normal hard pace according to numeric display, was struggling for a minute before realising.......time suffered.

very hot and humid and almost all uphill, 4 brutal ones and the rest gradual ascent.

4m in 30:53, flirting with heatstroke/pukie

22:54 as rx'd on a treadmill

3.11 miles in 22:51

Running seems harder than it used to for me pre-CF, but my times are as good or better. Weird... I guess it could be things like...one rep squat WOD yesterday that make it seem harder. Or, the fact that I am running faster and tracking my times. Probably mostly that I am tracking my times and pushing, not just doing what feels OK.

#73

Try breathing through your mouth or mouth and nose instead of just your nose. There's no reason to restrict the amount of oxygen you take in. I agree that a regular breathing pattern can be helpful, but don't try too hard to force it. After a few minutes, most people will find 5K pace to be roughly a 2/2 breathing pattern. The last couple minutes may move to 1/2.

A little behind so I tried to play catch up - CFWUx3 - OHS bar/135x5/185x5

FS 135/185/205/225/245 grinder/225/225

uneven grip pullups (18" offset)8,8,6,6,6 ea side, one arm one leg pushups 3,3,3,3 ea side

5K row 19:53 PR (my last 5K run was about 5 min longer than my row) I subbed because I was in the city and I will run tonight at soccer practice with the kids.

19:13 - PR

MY FIRST POST EVER..

Hey,

I'm new and I like this crossfit game.
I did not begin today with the WOD--I ran 3 miles on sunday, and 3 miles plus 20 sets of hops up 41 steps, 10 sprints skipping steps up the same 41 steps on monday--because legs need rest.

I did do, knowledge of workouts gained from last weeks WODs, --21, 16, 9-- 95lb thrusters, 30pbs one arm at a time snaps, then pullups. I did not time, but only broke for 1min in between 21-16, and 16-9.

I'm looking for advice or comments on crossfit, for instance, the number one rule you follow each day to help make the best gains in athletecism.

Cheers,
Brian

22:48 - new PR by 9 seconds. I did have to stop twice b/c of the city garbage truck stopping in front of me and cars coming in the other lane. Was hoping to hit 22:00 today, but even with the two stops I wouldn't have made it. Its a tougher milestone than I expected. Oh, well, I'm making progress!

Age 29
BW 157

subbed 5k row due to knee issues and running
20:45
added Angela's 1/2,3/4 and full technique every 500m

This is my first run since last year's marathon and the birth of my son 2 months ago. The whole run all I could think was, "How the hell did I run 42 km!" I was dying!

33:27

I have been doing crossfit for over one month now. My training has been primarily as a distance runner, and it didn't take me long to find out that I have grossly ignored certain muscle groups, especially my legs (suprisingly enough). I absolutley love this regimen for its constant challenge and variety with emphasis on function. So if I can get my butt kicked everyday with these cleans and snatchs i think you other guys who can do fran in like 2:00 can occasionally run a measly 5K without whining. Suck it up.
"Courage is endurance for one moment more"

Ran 6.6 K with son. Didn't time it, but suffice it to say I did not run at a record-breaking clip.

#39, The physics and biomechanics of running on a treadmill vs track are identical. The perception that all the runner is doing is moving their leg (and not their entire body) is false. The slight difference in times discussed in #29 occur as the belt speeds up as the runner is in the air and not exerting force on the belt, and slows slightly (not by as much as it speeds up) upon contact. The speeding up of the belt is recorded as increased distance on the treadmill's computer. The values of course vary with the mass of the runner. Other factors increasing the difficulty of outdoor running are terrain and environment. Environmental factors, in particular, are what have made this dispute very difficult to settle because of the variability inherent in biological systems and their stimuli.

Bottom Line: Running on a treadmill is not easier, but the treadmill will record a slightly greater distance in the same amount of time. The boredom and resulting mental torture of running on the treadmill makes up for that, however, imo.

WOD as Rx'd
5K at 23:05.
Compared to 070610 5K @ 22:07. One minute off. Very humid today and feeling sluggish. No excuses though was 1 min worse.

32/M/198

5K: 27:15

Off now to rugby practice in the rain.

i did mine in 25:33 with flak vest

Neil(49)& Ellie(52)

40 min cardio session
4 X 10 mins Cycle/XTrainer/Cycle/XTrainer

29yom/ 165lb

5k 26:45 Second time for this distance and beat old time by 44 seconds.

3.2 mi in 27:15

Well, didn't feel like runnin today so my W/O partner and I completed the WOD that we first started with some 3.5 months ago.
5 Rnds for time.
50 Ft. 45 lb OH walking lunge
21 Burpees

Initial time:
Myself: 16:40
Shanna: 18:10

Time today:
Myself: 10:55
Shanna: 14:48

We both also remarked at how quickly we were back to feeling normal after the workout. I personally was ready to continue going by the time she finished. 3.5 months ago we were outta commission and had to take an afternoon nap.

Also, did my first 100lb. Tactical Turkish Get-up with both arms. Been slowly working on them for about a month... soon i'll max out at our gym's 120lb DB and have to start with the olympic bars (that'll get some looks).

"In human performance, the only thing that matters is performance. The rest is bullshit" -Coach G.

joel (#142):
running has been much more difficult for me too since starting crossfit a while back. i start breathing heavier much, much sooner. i also start cursing myself for having decided to run at about the 1/4 mile mark now instead of the 3 mile mark. my times now are still comparable, if not only a few seconds slower, then what they used to be. so, i am still willing to give the crossfit approach a bit more time before ditching it. maybe a little more time is needed to adjust.

32/f/110

5k row
26:20.6

Three of us tonight:

31yom: 100 Pulls, 100 dips, 100 95lb OH Squats ~38:00.
5k - 25:03

27yom: Chelsea - 23/7
5k - 22:14

22yom: 10 MU, 80 Pulls, 80 dips. ~25:00.
5k - 25:20

- Sidenote - Why is everyone whining? Just post your times and be done with it. We have to scroll through squillions of posts about subbing workouts because you're tired or weak or woke up on the wrong side of the bed, just so we can find comparable times.

44M/235#
5K @ 26:41

Rowed 5k today, no babysitter.
Fire Dept. assessment center really screwing up my schedule, glad its over now.

New to me Concept 2 very nice.

21:42

58/m/185
Subbed 5k row @#4 23:05
scoped knee still tender after 5mi run last week

36 YOM
225 lbs
28:28

I've been doing CrossFit religiously since April 2nd and I have nothing but good things to say about it. Frankly, I am shocked that I have not done one bit of running outside of this program and I'm still getting faster. I was very skeptical. Not to mention all the other fitness benefits I'm getting. The CF package really is complete.

That said, I can't believe how many people are whining about the 5K. Running is hard? No kidding. Just suck it up and do it. If you can't run 3 miles straight through then walk for a bit. Almost every WOD is full of broken sets for me. But I know if I stick with it I'll be in better shape then I was when I left the Marines 9 years ago.

The same goes for running - stick with it and you'll get better at it. Keep looking for excuses and substitutes and you never will. I'm sorry, but the only substitute for running is running - not deadlifts, not jumping rope or double unders, and not a 15+ bike ride.

Semper Fi

28 yom
5'6" - 165#

5K - 24:51

Was shooting for sub 24, but wussed out on the home stretch. Blast! Did no real warm-up before this run which may have slowed me down. Training for Exterra NV sprint triathlon so swam 600 meters in the pool at 7:00 this morning working on TI technique. Ran 5K this afternoon at 3:15 PM.

hey hobby sry about that i had surgery and i couldnt work out for the last 2 weeks but i believe i can start again

21/M/141

Wow, managed to get in two really good workouts today with a good, long break in between them.

Work Out 1: 3 rounds of 20 dead hang pull-ups, 20 dips, 40 push-ups, 20 flutter kicks, and 20 scissor kicks.

2 hour break...

WOD: 5K in 22:05 so about a 7:00 pace and average speed of 8.5mph. Pretty hot and muggy here in Austin though so I'm happy with my results. Turning into a huge fan of Crossfit now!

27/M/6'5"/230

29:23, on a treadmill because it was pouring cats and dogs. Probably will shave a couple minutes off of this time when I do it outside.

Came up a little short on the distance:
2.7 miles
21:42
Still tryin to find that perfect 5K route through the neighborhood.

50/m/167
CFWU
5k on treadmill
29:16
I hate running on treadmills
Temp outside was 97 so inside I went

Wasn't interested in a run today so my lifting partner and I did our initial Crossfit workout (3.5 months ago) to guage a little progress.

5 Rnds for time.
50 ft. OH walking lunge (45 lbs)
21 Burpees

Initial time
Myself: 16:50
Shanna: 18:10

Today's time
Myself: 10:55
Shanna: 14:48

We also commented on how quickly we felt fresh again after the workout. The first time we both ended up taking afternoon naps. Today, by the time she was done I felt ready to go at a couple more rounds.

Also had my first 100 lb Tactical Turkish Get-up with both arms today. After I max out our gym's 120lbs DB I'll be switching to the olympic bar (that'll get some looks).

"When it comes to human performance, the only thing that matters is performance. The rest is bullsh_t" -Coach G.

Ran outside with kids on their bikes and jogger, had to stop to fix their hair, take a drink, listen to the rooster, play at the park, tried to stop watch when we stopped. It was fun, too hot for anything more intense, 34 C + humidity, running time about 40-45 minutes.

On the tmill at incline of 1, avg speed roughly 8.1, total time 23.22, though I did stop for a one minute rest in the middle of it. Not sure if this is a good time for me or not. Had a crap day at work and was hating life so at least I made it into the gym. Plus have been eating a bit extra lately in a so-far-vain attempt to add a little more strength, so I'll take it. Going home to eat some pizza, which will hopefully make me feel a bit better.

Tariq

Only made it 2.25 miles. Took 18:18. Happy 'cause I havent run seriously in about 2 years. It's a start.

Row 5K in garage (94 degrees and humid - pain)
N: 23:07 (avg 500m = 2:19)
J: 20:07 (avg 500m = 2:00)

5k, on treadmill at 1% incline

time: 21:26

19:35.1
row 5k on c2

44/176
What I learned today:
96 degrees is hotter than 70 degrees
Humidity sucks
The wind is always against you, both ways
Sometimes I'm a pussy
I can't pace myself as well as a treadmill does
It was good to experience less than ideal conditions

25:42

22:25, took it fairly easy as I break back in after 10 days off. Glenn, Well said Marine...Get some.

Did yesterday's front squats at noon. It's been a while since I've done these.

Pre: Mobility
(135x3); 185x2; 205x1; 225x1; 235x1; 245x; (255x1)2

Instead of running in PM my wife and I went kayaking for a couple of hours in Blue Rocks, NS. It was a beautiful day.

Haven't run in 4ever. ran/walked 1.5 miles, through the neighborhood, stayed with wife until house was in sight:
preacha: 33:30
preacha wife: 34:55
slow but steady and determined
work hard/pray for others

bwt170
decided not to run 5k due to 97 degree heat and insane humidity in central ny.
50-40-30-20-10
double unders
ghd situps
ghd X
28:00

that wasnt fun, should have ran the 5k

50-40-30-20-10
double unders
ghd x
ghd situps
28:00 - Ghd situps was painful.

decided to switch it up, ran 5k few days ago.

21:05
on treadmill @1%

This morning did:

Back Squats
225 X 10
235 X 10
255 X 3
265 X 3
265 X 3

This afternoon:
Deadlift
205 X 5
255 X 5
285 X 3
295 X 3
295 X 3

Bench Press
135 X 5
185 X 5
205 X 3
205 X 3

Kempie's AMRAP 20 min of

10 deadlift
10 power clean
10 press

Used 105#

7 Round + deadlifts, power cleans, and 8 shoulder presses.

20 min
rd1-1 box jump 24", 2 squats
rd 2-2/4 rd 3-3/6 etc

17 rounds + 18 box jumps

5K run on tmill:
alternate run 1 lap, fast walk half lap
32:16

26:48
26yom 190#

1111111111111
twofer- yesterday's WOD backsqts 7sets of 3reps: 45/45/45/55/55/45/45

5K- treadmill (no incline) 27:50

37yom
205#
5'10"

As rx'd 23:34

Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/1930hrs-78F-63%Hum

23:57::73 (about 13 secs faster than last time)

Ran with my daughter on her bike (sometimes pushing). Felt REAL strong at end -- could have done MUCH better (not unhappy that I did not, how many guys get to run with their little girls?). All-in-all, pretty cool WOD....

28/F/110#

5k run on treadmill: 24:32 (PR)

last time 25:28

made up last weeks WOD:

AMRAP in 20 min of:

5 box jumps
10 L-pull-ups
15 KTE

6 rounds + 5 BJ's

For the last couple of runs (10k and 5k) I've been using a 4.2k route around the neighbourhood. Today I did it in 19:22. Prior to that the fastest was 19:36.

RAIN here in the Big D

36m/210
Erg instead. 10000m 1:58 pace

25/f/132#

5k on treadmill:
21:40

28/f/154#

29:00, 1 minute faster than last time. A pleasant surprise considering that I tanked at the beginning of the third mile and switched to run/walk intervals for a half mile or so.

Finally a WOD that didn't take me 20 minutes longer than everyone else!!!

23:05

m/30/215

3 mi 24:45
approx 5k 25:25

this worked out well for my marathon/crossfit training. Running coach didn't let me time myself though. (it was 7 songs on the ipod)

yuck,32:23 5K road run...been away from the infantry for far too long.Hope CF can get me back to a decent time.

5K 32:05

off road 5k
23.23 (PR)

BW 127

5K flat course: 24:46, off PR but better than last two outings

5k 24:10 27yom/185lbs.

pre: 100 p/u
100 s/u
100 bw squats

21:59
Incline tread at 8.3, last .35 miles on 10.

bwt:149 cfwux1
3.7k run around lake: 16:29 (7:10 miles)
3x200m "sprints" afterwards.

Neil and James...30:02 James' first day back after a bit of tendinitis

284#/43 yom

Hotel treadmill 1 deg incline, 3.2 miles in 34:40.

45 203
24:44 new pr by eleven seconds

41/M/170

We're flooding down here in Texas along the Red River. I was kind of looking forward to this run but just before I got going the skies opened up with rain - again. Ran on the treadmill instead, in new running shoes, then had problems with my new inserts so stopped to change them out. Finally finished in about 35 minutes. Worst run I've had in a long time.

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

Run 5K @ 85°F: 27:35
Stretch, foam roll after

Compared to 070610: 27:21

21:35

Awfully slow compared to norm. Not feeling good today.

This was my first WOD. I ran the 5K in 35:06. It's slow but It'll get faster....I hope

43/m/168

25:09

not good running after a big dinner

33:58 for a 4 mi bike, 100 yd beach run, 200 yd ocean swim, 100 yd run and 4 mi bike home. This is a core workout for me when I can swim and bike. Good stuff.

Hello Everyone,

Today 5K ~ 3.11Miles: 30:23.

I don't feel so bad, but I will try harder; I just don't want to throw up at the gym.

Alright...talk to you guys later.

-Nick C.

Hi everyone!

26yo M 200lb 6'2"
I clocked in at approximately 34 minutes

It was oppressively hot. I used the treadmill. Incline = 1
Time = 33:52

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

26:30

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd 36:30

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22:26

pr by 1:17

35/m/178
Morning
Intervals (Sprint/Recovery)
30sec/30sec x 5
1min/1min x 4
2min/2min x 3
3min/3min x 2
Covered @ 8km

Afternoon
5rds for time
200m
25 Push-Ups
25 Sit-Ups
25 Squats
14:05 min

Evening
CFWU (75lbs OHS, 25lbs Dips & Pull-Ups)
5km
22:30

43yom/160#

10min. bike to failure

Jumped on Treadmill at 1% and ran 27.33
Felt good, until I saw low 20's being posted.
First mile was slow from bike transition.

39/m/6'/210

CFWUX3

practiced clean 30m, 75lb max

2.5hr break: wife volunteered me to shuttle kids

3.25m, hilly, 29:58

bw 164 age 38
5k
27:40

24:25
Much better this time. I'm getting into a little better shape. My hip started giving me some pain in the last 3/4 of a mile.

Bwt:158
5k sub on the elliptical
:28::17 three pounds away from my scuba lessons goal mark. I have made goals for many different weight levels and just have not gone and done them. This one I will accomplish even If it takes longer to start it.

CFWU

It started as a 5k.
2 mile nice run @ 16:40 then 1 mile walk.
Arrggh
38:20

5km in 29:05 with a cramp in sides at 2 km mark.
My best so far is 24:21. Look to beat that in an upcoming charity run in Florida.

CFWU X3

12minutes treadmill

12minutes eliptical

10minute row...wife was ready to go home

finished with 50 sits and 25 pullups jump/strict

CFWU 12X3

12 minutes treadmill
12 minutes eliptical
10 minutes row

finished with 50sits and 25 pu strict/jump

I think this is a PR since I started crossfit:

24:09

had chest pains and heavy lungs. did the first mile and a half at 7:30 pace, then finished at an 8 min pace. took a few seconds off the treadmill here and there.

28:02

31:04

25:07 - on pavement

previous = 25:20
previous = 24:26
previous = 24:33
previous = 27:08
previous = 24:37
previous = 25:51
previous = 24:47

28:11
as always I hate running. Burned a hole on the inside of both thighs, made the last mile kind of gimpy.

M/50/165

WOD: not as rx'd - just ran 31 minutes, more or less a 5 K

26:24 on treadmill -- too hot for outside ;)

Dynamic Stretching WU x3
snatch-practice

27:47
I think it was 5k. It didn't help that I had to go #2 halfway through the run.

Too few clouds outside, way too sunny--I don't run when it's over 82.675 degrees.

Running puts me in a foul mood.

With the Earth's rotation and the Summer solstice in consideration the relative altitude and humidity of the middle 1/5th of my run is unacceptible.

Sub'd 92 rocks in my screened porch rocking chair. I would have finished 100 but my sock was bunching up inside my left shoe.

Geez guys. I'm kidding, but seriously...I don't know if anyone agrees but if you're gonna do a completely different WOD, why not just post it on the Workout Logs in the Message Board, or just keep it to ourselves?? I think the newbie questions, scaled versions (if needed) and some comical relief relating to the WOD are great, but I can see the postings reaching 400-500 in another year. No worries, I'm not trying to be an a-hole...just an observation.

Anyone know how to do pullups without forearms. I'm gonna pull mine off tomorrow.

"Practice what you suck at" Anonymous

Male/29yo/162/5'7"

4 miles-30:00

pre-mod'f cfwu + sprint wu
wod-20:10 Tuscany pathway, hilly and windy on the way out

subbed 5K row

56/M/195 21:18.9

46/F/125 2786m in 11:10 could not finish due to knee pain

39yo, 189, male

24:20 - PR

# 238 Wilson

Too funny...I'm sure if you pushed through you could'a got a hunnerd easy.

hey my medicine ball is named after you.

Last time 27:20 on treadmill
This time 24:35 on Bayshore

d - 29m/175

sub'd modified "sean" 14:05

j - 33f/125

26:49 on tread

7777777777777777777777777777777777

19:52

off road trail run 5k
30.55

#243 jon h--

That must be one sexy medicine ball...lol.

Mad about this one, because I didn't finish 5k (Two laps short). I was at 19:20 when I stopped. Legs were just too tired from the last workout and have not an a 5k in years. Next 5k I plan to run in under 22min.

27/m/215

5K outside
21:36

50/M/145#

5k run 24:45. Felt better than on the 10k.

Team Kinnick WOD #3

Ethan 17yom 6' 145bw
-WU pull ups, push ups, dips, body rows on rings
-WOD Rx 5k in 23.45

Jonathan 25yom 6'1 192bw
-WOD Rx 5k in 24.05

Jeremy 27yom 5'11 205bw
-WU w/ kipping pull ups 3 sets 10-10-15
-WOD Rx 5k in 25.27

Jake MANNION 21yom 5'7 157bw
-WOD Rx 5k in 25.35

Post WOD Jake, Jonathan, & Jeremy played a 48 minute indoor soccer game. WE LOVE IT!

Jeff- @work around track- 22:54

3mi
30:19 lots of hills along the way great run:)

19yom/150#

didnt do WU... blah
run to track downhill ~1mi?
6 laps on track 2.4km
run back UPHILL (ugh!) ~1mi
maybe 6km total? Not sure

34min

Treadmills are still down at the gym, and haven't had time to chart out routes around town...so I played squash for 2 hours instead. Just as much impact, more chances to twist and ankle or knee...and burned about the same calories as a 4 mile run.

CFWU 3x15
given the conditions out here in the sandbox, running outside is a no go. looks like I am tied to the treadmill for the time being. I am going to start doing it on an incline as discussed above. The good news is I ran the 5k 1:11 faster than last time, 31:24.

done on treadmill with 1.5% incline. 33:32

couldn't get a good and zoned out today, so it hurt worse than normal. and i was slower, considerably than last time. Today was my day to be a wuss i guess.

37yom/165#

For all my recent crowing about how much my running has improved, today was hard going. Not sure why. Maybe ate too much before. Maybe just still sore from Fran and friends.

5k 26:53

5k row 15:02

50-40-30-20-10
double unders
ghd situps
ghd x
28:00- hard.
Ran 5 k few days ago.

double unders ghd situps ghd x 150 reps each, 28 min.
ran 5k other day.

5k - 30:12
darn asthma. this sucked. i also need to clean up my diet something fierce.

4 Mile Treadmill run
28:16 P.R.

I am not much of a runner and I have been skipping most of the 10K/5K's of late and this will show me that one should not mess with Xfit, just do what you are told.
Mike: 27:15
Erin: 25ish

last time
070610

At home - about 2.5 mi

47:11

this time
070626

At home walking

58:48

actually around 57:00, I forgot to turn off the clock.

27 y/o male
5'10 193

CFWU 11x3

5K 31:00

20:53 as rx'd

20:34 on track

Fran (makeup from last week) 5:09

then

5K row 22:50

34yom/230/76"

5k 27:30 (Not my best time but I was pushing a double baby jogger which made it more difficult)

24:58

I got a new jumprope, and since I am new at CrossFit, and I see that using a jumprope is vital I decided to throw in a little jumprope practice along with the 5k. I did 10 sets of 30 reps ( timed ) right before the run. WOW what a difference.....I sweated more on that run than any other !!

First time to post here. Been doing the workouts for about 2 months now and really enjoy the CF system! Its nice to have constant change.

24m/180#

3 mile track workout: 23:09 (as follows)
1 mile run
2 sets of 1/4 mile jog & 1/4 mile sprint
4 sets of 1/8 mile jog & 1/8 mile sprint

Workin on my PFT scores...
Wanted to know if anyone around here is in Denton, TX area???

38/m/193#

5.2 km
24:00

Hurtin' after last few days of leg work (no rest days in between, due to playing catchup), but feelin' good overall. Thanks Coach!!

AL

25:39 on sidewalks

22:00

CFWU X's 3

31 min 42 seconds

32:20
Down the street, and 3 times there and back on the green belt

<27 minutes; forgot to stop time.
5.25k

35/175

23:00 on the road

27:41 as rx'd

First time running in ages... 36 minutes I had to walk a bit when I couldn't run.

37yom/185
23:22 on the road (mostly flat with some rollers)

M/31/191

warmup: OHS, hang cleans, bench press, muscle ups, press unders

workout: 100 burpees in 9:30. Did not find any rythm/rest cycle that worked well (besides like 5's), lucky to get under 10 mins.

And ok, so I didn't do the 5k. But as #244 quoted "Practice what you suck at"; man, do I ever suck at burpees. Also, I've been commuting by bike this summer 12 miles roundtrip and figure I'm getting a bunch o' cardio.

Treadmill 1%: 26:15 as rx'd

28:51

Treadmill 5%
26:15 - 3min improvement over last time - a week or so ago.

42 yom 6' 215

32 minutes, thought i'd do better as 10k was 63 minutes, first mile bad as knees were still loosening up from 10k last week.

36 min,

Ran 5K in 22:29

previous was 23:45 so a big improvement

Charity-
Row'd 5K
23:13

26yoM
68kg
5'9"

5K Row

19.53

Forgot the following on previous post -

5min@ 6.5mph
5min@ 7mph
15min@ 7.5mph
6min @ 7mph

29:35 - done on a treadmill @ 2 degree incline

The last time I ran 5km it was on treadmill and I did it in 21:43, today I ran it in exactly 25min on a pretty flat route, but with some head wind.
It's a pretty good illustration though of how different treadmill running is from road running.

32/M/185
ran 5k on the track
20-25 minutes

27:10

bw-198

No 5k

Replaced with Tuesday night summerr league lacrosse game. I play middie so I run alot, but probably not 3 miles. Anyone know how much the average playere runs in a lacrosse game?

P.S. 1 goal and 2 assist

MC

#254 wilson
My girls named it. It's a girl ball.

I have to think of "Wilson-Philips" the girl band when I toss it... :)

to clarify - she sleeps in the garage.

F/38/160/5'10

CFWU x 2

(scaled version) 2 mi/3.2 k - 19:24 (indoor track)
First time running this far w/out stopping. Last week was first time running 1 mi - 11:23, so I think this is an improvement...

will thrust/pu my way to pukeville tomorrow.