Oh yes! 5k on the soft sand...this is going to be great!

Hot and sunny @ the beach these days...

I seeeeeeeee, I'm considering a 5K trail run tomorrow although I don't want to burst into flames in this heat wave we are getting in Calgary.

That's a great idea, but I'm going before sunrise, and have to start another 5k catagory - sand.

Yesterday sub'd

93 push ups (every variation I could think of)

yesterdays Push Jerks
154x3
174x3
200x3
205x3
225x1 PR

Cool 5K run!! Hope there isn't too much whining and rowing!!

Dave,
A beer, Thats a nice touch.

totally called this earlier today, totally not looking forward to it.

Is there a goal with this 5k, faster, hills?

sir, 5K

Got it Dan, go run 5k~
Lisa

FGB
3 Rounds
Thruster, 35# Plate: 25/16/18
SDLHP, 55#: 15/15/15
Box J: 20/21/22
Push Pres, 55#: 21/23/21
Burpees: 10/10/9
= 261

Was doing CFWU and working on the pull ups. Trying to get close to a "kip" on the gravitron. One of the trainers/floor guys came up and said "Oh that was UGLY". I said I was trying to get the technique down for kipping. He was like "Why would you want to do that?". I went through a couple things and said how those who liked to curl and whatever like strict pull ups while crossfitters are more into function and being able to do both. He shook his head and then went over and...yup, was doing curls. LOL, some people just don't get it.
Erin

am a cyclist mainly - well before i became addicted to crossfit
love the ethos - it all seems to just make perfect sense
still scaling down the workouts but definitely improvements +++
thought i would share this photo of the current leader (michael rasmussen) of the tour de france (a race i used to follow religiously but have become disillusioned with)

http://www.ulrichfluhme.com/skeletor.jpg

while i do admire him for his very specific skills - i'm not so sure i would ever want to be as "fit" as him

you all keep up the good work
an inspiration for everyone to strive for their goals

anyone going to do any kind of lifitng after 5K?

I love the irony of drinking a Coors Light before sending the "troops" out on the bataan march. A pure, nasty touch. Beautiful.

Does anyone know where the video was shot and was that a 5K run? Took today off tomorrow will warm up with a 4 mile run followed by todays WOD. Are there any Crossfitters form West Palm Beach here?

This sucks, I really have been wanting to do some running lately, but I know I shouldn't. I developed a case of ITBS (iliotibial band syndrome) a couple months ago. It was almost gone, then I hiked over 60 miles in the Swiss Alps in June. This irritated it beyond belief (could not bend knee last few miles each day) and a month later I can just now walk a mile without it getting irritated. So tempting to try this and just go for what I can, but I know that is not the smart thing. Luckily I can bike and row without problems. I'll have to do one or both of those and then my hip stretches to finally beat this most frustrating injury.

I told OPT Mommy that I'd like to see a 5k tomorrow. My knee is ready for a 5k run yet so this gives me another shot at a 5k row. I'm still playing with the right damper setting and strategy for it.

I should say my knee isn't ready for 5k run so sorry Craig #5, I'll be rowing.

Anybody know the song posted on the 5k run video ?

what was the approximate distance and grade of the course?

That picture of Michael Rasmussen is SCARY.

I was also a big fan of the Tour de France but it's hard to watch the Tour when guys continue to test positve.

I have to run 4 miles in formation for PT in the morning so I think I'll give G.I. Jane a shot.

Okay, but I'm not looking forward to the run...

Coors Light, the drink of CrossFit!

The first song is:

Don't Ease Me In. It is actually a traditional. I'm not sure who is singing the version in the video.

The second song is:

Feeling Alright, singing done by Joe Cocker. Very very good song.

yes! i was thinking i'd have to skip tomorrow's WOD due to shoulder acting up, but its a run, yippee. Running by the Charles River in the sunshine.. what could be better!

Don't Ease Me In was first recorded by Henry Thomas in the '20s. This version is, I believe, by none other than the Grateful Dead.

That was a wonderful video. I would have been in the back, but very proud. Keep on, you all. It's a beautiful thing.

How's that?

5k aint too bad... mandatory PT does that to ya.. .but remember that 10K.. that was a little less comfortable

Cool a 5k run!... I was actually expecting that in the next few days, so I am served. So many people hate running, I have no idea why... I myself can't say that it's my favorite activity, but once I have a few hundred meters in, it's fine and I actually enjoy it.

And, it's only 5k, so not a big deal at all. Most of you guys should be able to run this pretty quickly, I mean in a 1/2h for sure , and that's pretty easy peezy pace.

I'll pprobably run mine on one of the outdoor trails we have here in Gagetown. Hoping to improve on my last time. We'll see, I have hockey in the morning, so hopefuly I won't be too tired and can turn up a good time...

Oi. Music is George Strait, and the world goes round. My two cents. Whatever the outcome, that is a solid performance, y'all.

Crap did a 2for on the 24th... Push jerk + run 10k! What to do! :)

at least it's not a 10k

ran a 5k last weekend, ChampionChip timed, 19:17. 6:12 mile average.
24/m, 175lbs

In case anyone was wondering a 5k is 3.1 miles.

War Eagle

38/F.
I ran a timed 5K at the track a few days ago. 21:45 (7:00/mile pace).

I'm working on getting faster. Going for 20 minute range this fall.

The run in the video was supposed to be between 2 and 3 miles. I dont know what the grade percent was but I can tell you that the video does NOT do the hill justice. I swear that thing was straight up and down 4 TIMES! It was more like a flat staircase than a hill. Why do you think so many people were walking! Brutal.

Between the Coors Light, Grateful Dead, and the awesome video, I'm excited to run for the first time ever tommorow.

An NCO in our platoon came up w/ his own idea of a "Fitness Test", so I subbed that for the 5k. My score in parenthesis
Max Push-ups in 1:00 (70)
Max Crunches in 2:00 (130)
1 Mile run (5:34)
Max Dead-hang Pull-ups in 1:00 (25)
200meter shuttle run (36 seconds)
Max BodyWeight Deadlifts in 1:00 (185 x 20)
Wasn't all done back-to-back,(would have been interesting!), so plenty of rest between exercises. Something different from the regualy Army crap, so it was a good day, Tater.

2.39 miles in 25 minutes

24/F/5'8"/170lbs

5k (3.2mi)
Time - 26:13

PR - 35:42

HUUUUUUUUUUGE improvement...I can't believe my PR was so incredibly slow...but at least I almost beat it by 10mins!! Good luck ya'll...this felt good early this morning!

#35 Boston 26.2er

AMAZING job!! I would feel fantastic if I could get my 5k to 21:45!! Your making us younger women SERIOUSLY embarrassed! :P

It's pretty windy & humid out here in KS and that'll slow ya down...but those are just excuses we make to feel better hahaha...just wanted to say kudos to you!

The most impressive part about CF is that a lot of people run a very fast 5k without additional running.

We performed 2 x 5k today for my marathon training.

#1 5k at 7:30 (21:27)
#2 5k at 8:00 (23:28)

Marathon training is so much running! I miss the CF workouts - so much specificity for this. Hah.

Yes!A run! I am really into crossfit but I must admit I smoked my shoulders and traps yesterday and am relieved to have a run...

Cardio type stuff used to be a forte of mine and my 10k PR is 38:27. Won't be near that today but couldn't care less as I feel so much fitter all around!

Is 5k = 5000 meters?

This is probably a stupid question, but do you do the CFWU as well as the run?

Yes, 5k (or kilmeters) is 5,000 m (or meters)

On my way to the Philippines for work for a couple weeks - this will be a nice way to shake off the 22-hour trip and relax. I'm a XFit convert, but a runner at heart. (Though now at least I have balance!)

5K: 21:00. Fastest 5k since college I believe. Definitely since my ACL surgery. Thanks to Crossfit conditioning.

34. Boo!! ROLL TIDE!!

CFWU X 1

3K run in 32:08. Much slower than last time (30:12), was sore from barbell swings.

5km run outside (3.1 miles)
Time: 19:19

28/m/175

29:45

Down over 5:00 from last time!

25:09.
0:18 more than last time and 1:05 off my PR. Factors for the slowdown include lack of sleep, stress and shoulder pain.

5K Row - 19:01

First official length 5k. Can I just say I hate running on a treadmill?

27:30

Zack finished in 24:00

35/M/83kg

No time to do a 12.5km ride (my usual sub). But I managed two untimed but reasonably fast 9km rides seperated by an hour - to-and-from a doctor's office.

I had no idea where else to go with this. Just listening to NPR and the reporter used the phrase "lipstick jihadists" when talking about mideast peace talks. What a visual. It made me want to giggle...except dudes don't giggle (Whereas the mideast peasce talks themselves are humorous in a dark way, I am referring specifically to the phrase uttered by the reporter). So it made me scratch and grunt instead. Humorous.

#9

You're so happy aren't you? I'm only as good as my word...let's get it on.

What's up the the hats, ladies? Is "mary jane trucker hat" the in style now in cali :)

36yom 150lbs

26:41:69(PR)
Plotted out a true 5K (3.1 miles)
An improvement (previous was 27min, but only 2.8 miles)

Does it matter if im jogging? Or should i be doing the run/walk/run/walk method?

25:44

as rx'd

26:08

Push jerks

155 x3
175 x3
185 x3
205 x3
205 x3
205 x2
205 x2

I can't wait for the run. It will be a nice break!

CFWUx1

25:12, ran in my neighborhood = lots of hills (although nothing even close to the CF Games hills!)

Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/0730hrs-67F-94%Hum/Calm wind

22:56::89 (about 61 secs faster than last time)

Happy with the improvement on this one....

CFWUx1

24:31 - new, hilly course (CF Games pointed out my hill running weakness)

#11,

I hear you loud and clear. I have been asked several times at my local gym to refrain from "banging" the weights.
Cheers,

John West

35/m/180
5K
21:46 min

Followed for time by:

12 Pull-ups
25 Deadlift 135lbs
25 Push-ups
25 Tuck Jumps
25 Floor Wipers
12 35lbs Dumb Bell Clean & Press
12 Pull-ups

12:25min

Both workout done between 35-40 min. Had a small rest in between.

As close to Pukie yet. Had to lie under a fan to gather my senses when done.

found out a local Y had a concept 2 rower and wanted to give it a try.

CFWU X 3

6000m on C2 in 29:51m

My usual course with the nasty hill at the end. Still working on running the whole way up.
30:48

Heard about crossfit from my friends and was very eager to start updating my workouts. Started this week and i'm hooked.

5k run in 28:07 mins

Ran 2.5k to gym, did yesterday's WOD, then ran back.

24:45

M/45/175
22:53
Clarksville, TN

I apologize if I have placed this post in the wrong category.

My question is in re: to power racks.

Is a power rack a 'crossfit' recommended item? The reason I ask is because it seems useful for, pullups, as well as lifting. I currently have a pull up bar, taps system(jeff martone), but I cannot kip on that bar(and I recognize that crossfits default pull up is kipping).

My desire is to 'get into it' a bit more. Unfortunately, I leave to work at 4:45 am and do not return until well after darkness has set in. Thus, it is difficult to run to the local school or park to jump on their, more sturdy and kip able, bars.

If anyone can share their thoughts I would sure appreciate it.

Thank you in advance.

Sincerely, --g.

usalvr2@msn.com

M/36/215 lbs

30:24

I know, I know... I'm working on it.

I feel great right now, nonetheless.

22:21

Dan brought his "A" game and crushed me in the last 2km. Payback tomorrow buddy...

30:45

caught too many stoplights today coming back. Strongest and best feeling 5k for me yet, unfortunately the stoplights got the best of my overall time.

A day behind, but..

I noticed a lot of people cleaned and then push jerked for yesterday's WOD. Was that part of the workout or just a preference? I know cleaning wouldn't hurt, but I can push jerk heavier weights than I can clean. THANKS

25:30...definately not my best time. Did not push it hard enough on first 2 miles.

41/f/165 CF newbie
.33m wu walk 15 min mile on treadmill
5k run
began at 12 min mile
peaked at 9:05 min mile
total time 32min.
Looking forward to seeing improvement with next 5k:)

Didn't feel like a 5k:

10 rounds of:

30 double unders
15 box jumps (which turned to 10 a little over half way through)
2 laps (almost 400)

20:55

Tried the G.I. Jane workout yesterday(100 burpee pull-ups)
for time: 8:50

36 yom, 175
24:46

85% RH, 83 degress F

I'm a few days behind after tapering for swimming sectionals (Oklahoma City) and going to the meet.

First time doing helen:
#55db swings

12:47

Racing for the last 6 days didn't help my legs in this one

Was anyone else there??

28/F/110#

25:14

5K done in hotel "gym" which is the size of a jail cell. no air, so stuffy, but got her done!

can't wait to get back to a real gym!

50/195

5K row 24:19 on LifeCore rower.

46yom 165#
22:40
out 11:24 (4:08/7:16)
in 11:15 (7:26/3:49)

26/180

5K row - C2 rower, damper set to 9.

20:03

Tim: 27:51 (PR)

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

25:00 or even 22:00 may be a reasonable goal.

first ever timed 5K 26:15

plenty of room for improvement

27:55

23yo,female...18:53

Male/28/163/5'6"

3 miles in 20:45

#11

I've had the kipping vs "real" pullups debate with a few people in my gym (Gold's). One muscle-T guy remarked, "What the hell kind of fake pullups is those?" Then, after I tried to explain the whole work capacity/power devlp thing, he went to the leg press machine, and, I kid you not, started eating a Snickers bar while doing leg presses. Yeah, thanks for the constructive criticism, Mr. Universe.

5K's gonna hurt...Nogi kicked my ass last night.

I'm curious what intensity y'all are using for the 5K? Going for a PR, or what?

Hey all,

Just wanted to share an all-dumbbell WOD I conjured up.

Using 45lb dumbbells:

Sets of 20, 15, 10 of:

One-arm power snatch
Standing shoulder press
One-arm hang power cleans

On snatches and cleans, each arm gets a set (i.e., complete 20 w/ left and 20 w/ right. Feel free to break it up by doing half with one arm and half with the other, then going back to complete the set.

Try it, it's a blast!If anyone wants to improve this workout, your comments are welcomed.

Think I have to sit out the 5k today, really banged my knee up at Jiu-Jitsu practice last night. I haven't done a long row in a while, think I'll do that and yoga after.

I have had the kipping vs. "real" pullup debate before at the gym. What is the easiest way to teach someone in a quick fashion and hope that they understand a little? I try to explain power but it just goes over most peoples heads.

37 yom 195 lbs

as rx'd on a track 23:35

Feel fat and slow.

luc

South Texas Weather
At 8:30am....82 degrees, 80% humidity,
40/male/182
22:10....ran around my neighborhood, measured out exactly 3.1 miles.
DUDE! I have not run a 5k for time in years...I was really stoked that I ran it that fast. It hurt like hell.

Rowed 5K in 20:40 I rolled my ankle badly at an 8K Mud run. Figuared this was a suitable alternate.

34/m/165
23:24

24/m/5'10" 222#
CFWU 3x14
BWUx3

5k Row-23:04 (4 sec improvement)

Run came at a good time for me. I didn't put up my best time 27:01 but it gave me time to think since I found out last night I am going to be a father for the first time

Age 35
BW 184

5k run 24:33, 24:38 last time.

I've been expecting a distance run since there hasn't been one all month up to now. Wimped out and did "Puppies" mod from Brand X.

CFWU x3 (10 reps)

2.0 miles on high school track in 21:07

One of my better times this year--stopped running on May 4th to start doing the CrossFit "beginner program". Nice to see that I haven't lost anything from not doing distance running regularly and doing the CrossFit workouts. Think I'll start running an easy 2-3 miles on rest days (minus the CFWU)--just me and my iPod.

F/58/142

Did Nancy today. 15:13

Well I thought I'd be clever today and use mapmyrun.com to create my own 5K trail run in the ravine near my house and I thought I had it all figured out until I pulled a Trevor and got myself lost for about 5 minutes at the 11 minute mark of the run. I ended up running over hill and dale for over 30 minutes and I have no clue what the distance was but the run was probably twice as tretcherous and half as grueling as the run in Aromas. I did see my first snake in Calgary, mind you, but I was so beyond caring at that point.

Here's what my run shoulda looked like if anyone is interested, the 1 mile and just after the 2 mile are straight up hill. http://www.mapmyrun.com/run/canada/ab/calgary/640875790

cfwu x 1

2.5km in 12:20 due to knee injury and stich

(prev 24:44 for 5km on Apr 11 same as last time)

20/m/140
5k run on tredmill at 9.8 mph pace - 18:50

24:47

bw - 214.5

time - 23:30

bw - 192
time - 30:25

bw - 202.5

Neck injury, did not run... (Neck injury? What a sissy!)

26:52, about a minute faster than last time. Still trying to do the POSE thing, lots of practice needed.
34/m/180

103 - CONGRATS!!!!!

Not in good enough shape for a 5k yet...my legs could probably do it...lungs not so much.

so i tried to do fight gone bad cause i didn't start CrossFit (or working out period) till after Saturday's workout.

got 2/3 through and couldn't stand up...so 167 was my two round score...maybe next time....

5K 24:50

any crossfitters in the pensacola area?

BW 127

3.02 mi flat dirt course (4 cattle guards, 2 gates) 23:58

compare to typical 3.14 mi flat dirt course (1 cg), usually in 24:20-:40 range...pretty similar. Didn't have time to do the full course, which requires another mile cool-down or warmup.

21 yo - M - BW 165 Length 1.72m

Did GI-Jane today. Played soccer for four hours yesterday and tomorrow the soccer season will start and so does trainings. I think I'm gonna run enough tomorrow sow I skipped this one.

Did GI Jane in 12.36.

last time
070626

At home walking

58:48

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

this time
070725

At home

48:50

#51 Harry Hogg

Very impressive time!

I managed a 21:38 today and am about 1:42 off of my PR but I'm about 10-12 pounds heavier now.

my weak link:

26:18

M/28/215

5k 23:01

New PR. About 110 deg in scenic and lovely Iraq. Heat bouncing at me on the pavement. Good times.

5k = 30:40

M/201.5

24'32 at 1 degree incline

Same as last time. Seemed harder though.

Great 5K done in 22 min. Flat and fast.

Congrats on the newbie, jimmiepop!

#94, ask him to join you in a Pepsi Challenge!

26 yom 6'2" 155#

Warmup: 1000m row with 3x 10 pull ups/dips/squats/pushups

Modified Helen:
2 min. on excercise bike
21x50# kettlebell swings with dumbbell
12 pull ups
Repeat x2
11:49

40yof
Coming back from unexplained illness, numerous injuries and a tiring vacation, so taking it easy.

5k row, 22:44.
Checked against last time when I got 22:40 so not bad considering I'm sub par.

subbed 5K with rope and row

skip and trip 14:00

7x3 pullups (+15#, 17.5, 20, 22.5, 25, 27.5, 30) and push jerk (115, 125, 130, 135, 140, 145, 150, 155-fx2)

row 14:00 2.6km (was hoping for 2.5k in 14:00, good guess and pr)

3.29 miles - 27:12 - pfffrrrzzzzz

5K: 23:50

21yo, 225, 6'6 m

5k 24:00

squat workout 3 rounds of 10 back squat(225lbs), 10 pull up, 10 front squat(185lbs), 20 push up, 10 over head squat(135lbs), 10 pull up

Has anyone seen an advertisement for a program named 'P90X'? The tone of the program seemed very similar to thoughts conveyed by crossfit.

300 workout today, did a lot of running yesterday(basketball league game)after some push jerks and bench press

25 pull ups
50 dead lifts @ 135
50 push ups
50 box jumps
50 floor wipers
50 dumbbell cleans press
25 pull ups

Does anybody have advise for heal spurs? I've not been able to run for 1 1/2 months and when I did I could hardly walk for a few days. Thanks

5K 25:09

200# M with 8# Dog

35:00 as rx'd (11 min slower than last time)

43/m/225

25:30

Only 84 deg. in Tennessee--CrossFit soldiers doing the run in 110 deg. heat, no subs, no whining. You guys are hardcore--Thanks for your service to our country and for motivating me to hit the WOD hard every day. Keep posting!

33/M/78kg

5K 20:23. I seem to remember previous time being between 21 and 22 minutes so I pushed myself to beat it. Result? me in a heap at the end of it..

Personal note : Stopped to tie a shoe lace (badly) and I hit my half way marker at 10:15.

24:06

CFWU

3.11 miles: 22:20

30 seconds faster than last time--still on a treadmill (have to at lunch on weekdays) but this time I varied the incline as opposed to just running at 0% incline like last time--actually only a couple minutes at 0% this time. With that considered, 30 seconds is a great improvement. It felt good today. Next time, sub 22.

Neil(50) & Ellie(52)

Neil 5 k run

Haven't been able to run for a couple of years due to knee problems.

But i feel it's time to give it a try.

So a modified 5 K training session to ease me in gently.

1 k run : 1 k row: 1 k run: 1 k row: 1 k run Time 28.20( including transitions from treadmill to rower)

Slow time but at least I'm running again and felt pain free.

Ellie 5 k easy run/row combination( still nursing an achillies tendon injury) about 30 mins

Have a good one.

Neilfit

Just curious, does anyone know why your body vomits after becoming exhausted?

As Rx: 25:19:17.

Nice run outside.

P90X has bicep curls. It is fancy advertising. It is also not free. It isn't even close to CrossFit. Once a program talks about looking good, I turn it off. Functionality isn't about looking good.

It meets every single thing required to make it SB. (Yes thats silly BS.)

22:52 today, slower then I can go, but faster then I thought I was doing it.

34/215/76"

5k - 23:40

On Treadmill, zero incline.

m/32/73"/165#

40# vest - 18:38

help...getting slower.

BW 166 1% grade on treadmill 3.1 mi in 25.45 and 3.15 26.05

Good one gaucoin!
5k row - 20:42 only 3 seconds faster than last time. I am still playing with the optimal damper setting. Last time I think it was 7 and this time I tried it at 5.
pre: good warm up
post: 100 unanchored sit up = 4:40 followed by 3 attempts at L-sits on parallettes = 15/12/12 seconds and then good stretching

How do you know to suit my life so well?

5k trail run on Saturday with bad shin splints and runner's knee, 36:00. I think I'm ready to hobble along for another 5k today thanks to some knee braces.

#15 Scott

I live in Ft. Laud. You are closer to Sonz in Jupiter, so you should be able to find some crossfitters in your immediate area.

43/160/M

CFWU x 2

"5k in the sand" 33:16

This seemed much slower than it was after comparing 27:29 on the treadmill last time which I thought was fast at the time. I was fully smoked after this.

23:28 as rx'd
outdoors

off road 5k
23.14 (previous 23.23)

RE # 133: P90X

I looked this over. This seems to focus on strength, low bodyfat and sculpting a ripped and muscular physique. If that is what you are looking for it looks fine. If you want to build endurance, stamina, strength, speed, power, flexibility, coordination, agility balance and accuracy CrossFit will serve you far better.

I doubt very much if after 90 days on this program you could get a 5 minute Diane. I suspect the actual result would be more like DNF/Pukie

swam 1000m

10 min warmup jog/walk

5k 26:19

Need to work on my running

Note to myself.. I GPS'd my run just now as my time of 20:23 seemed a little hot and the distance came in at 2.93 miles. I've now added a new start point that'll bring it up to 3.11 miles for next time.

21/m/170/5'9

5k row - 24:14

27:00. Need to work on my running, too.

27'10"
Course based on GPS J50-q80 out and back with return extended .2 mi. No timer stops for traffic stops so this is probably about 1 minute slow.
Congratulations jimmypop #103, running is great for meditation.

did "Helen" then a long, slow, 5K shuffle

Just reposting hoping for an answer...

Does it matter if im jogging? Or should i be doing the run/walk/run/walk method? As far as getting a better time at a 5-10k is concerned.

1:07.56 for the following mini tri: 1+mi run, 3.5 mi bike (to the beach), 200 yd beach run, 1/2 mi ocean swim, beach run back to bike, bike home and run again. All distances are approximate and this can be stated as follows: run around the block, bike to the beach and swim out to the red buoy, then go home on the bike and run around the block again. Simply gorgeous here at da Joisey Shore. Kudos to the mountain goats on the video; it must have been one nasty set of climbs to reduce Josh Everett to walking.

Was awesome! Took my client for run ,we did 6 or 7 km,in 45' to 50 '.Miami beach,about 90,100,degres,so hot ,sunny.but i make it!

#161 I'll take a stab at your question. You should do whatever you can manage and still get the best time for 5k. Personally I jogged/ran about an 8minute mile pace. Want to get down to about a 7minute mile pace.
-AlanR

RE # 154 - I wasn't asking about P90X to attack or compare it to crossfit. I was asking because the feel I got from their infomercial is that they are stealing pieces of the crossfit program and packaging it in a more commercial way.

Crossfit people get very defensive when someone questions the program.

I definitely wasn't attacking crossfit because I love the program.

With kipping vs. real pull-ups, I just tell people it's like taking weight off the bar. You don't always want to do curls (trying to communicate with them on their own turf) with 90 pounds, sometimes you want 65. Kipping gets you that result. Don't know how accurate an assessment that is, but it shuts them up.

24:47

A 1:37 improvement over last time (just 1 month!) Thanks coach! I had to take more breaks than i liked to, but i was running at a higher pace on the treadmill and still wound up under time. Next time i will try to run outside away from the mill ;) Hopefully my times keep gettin shaved!

bklyn

5k as rxed

22'52''

beer-thirty and Coors Light sounds good.

37m/68kg

25:06

Good site on www.mapmyrun.com 102ft of elevation gain. Through the weeds by the street. Started off good 6:04 for first mile. In the middle I got slow. Need to pick it up. Finished pretty strong though.

Goal: 22:00!

Workout done after a short overtime shift and the 4am Crossfit "Helen" WOD:

6 minute snatch set: 61L/61R. Hand switch at 3 minutes. Worked hard to maintain a 20 rpm pace. Both hands good for another 30+ seconds at that pace, but no way I'm capable of five minutes. Yet. Did the set outside in the sun - 83 degree heat index. Nothing like Catherine's garage, but plenty uncomfortable for me.

10 minute rest.

Run 5k: 24:09. The heat and humidity did me in. I had legs and lungs remaining but couldn't seem to find them.

Nice hot and humid day in the high Mojave desert. Hills and sand made for a nice challenging little run.

25:18.

ran 10 k instead of 5 in 50:39

thinking of doing the G.I Jane tomorrow and ride my bike

any crossfitters from Sweden?

27:14 stopped a little shy of 5k

#133 BP

I have the P90X workout DVDs and I like them. Feel free to email me if you'd like more specifics.

M49/195#

21:40 as rx'd
Avg Pace 6:59.5 min/mile

Notes: Performed at Boeing DC Rec. Center outdoor trail. Nice day in Seattle, sunny, 70 deg F. Slightly slower than last time.

#173 Gayle

I was just curious if they were stealing from crossfit. Based on the infomercial it seemed like a possibility. How does it compare?

Coors Light is for people who don't like beer. Discuss...

5k on the trails. 23:11

Someone get #123 a Magic Sponge. He called Iraq scenic and lovely. Are you sure you didn't fall and bump your head?
Hey, keep up the good work. I wish I had done CrossFit when I was there.

#175 BP

It's pretty different from CrossFit. I can't see anything that was "stolen" from CF, except for the fact that they use a lot of push-ups and pull-ups. :-)

Most exercise are done for max reps in a certain amount of time, with plenty of rest in between. There is definitely a focus on the glamour muscles, since that's how you sell stuff on TV, but there's also some good plyometrics work and core strengthening stuff as well. It also has a yoga component. Of course it doesn't use the amount of weight or power lifting type exercise that CF does. Hope this helps.

It's definitely not as intense as a CF workout.

35/175

24:56 oh so slow......

M/29yo/6'4"/206#

First 5K straight through, 29:03PR
Last time was 35:20

F/32yo/5"10"/153#
PR 24:30

26.40 (pr)
tracked closed, used neighborhood

Coors Light is only drinkable when it is so cold you can't taste it. Which means drinking it very fast. I agree with Guacoin. If you want something with a low abv for daytime, go with a hefeweizen. For me, I'll stick with Pale Ale, IPA, or an occaisional Amber.

#5 Craig, Don't assume that all of us subing for runs are wimping out. Me? I'm missing a nickle sized piece of cartilage on the weight bearing portion of my hip joint. That means bad bad pain when I run that lasts a few days. Also, my doctor assures me that by running I hasten the time to that hip replacement he says is undoubtably in my future,this is something I'd rather put off as long as possible. I guess my point is that when you diss those that are subbing, your ignorance is showing.

That off my chest..

56/M/190 & 46/F/125 Our sub today was a long swim in a tidal river mouth no time no distance.

James & Neil: 27:34

4 miles
29:11

d - 29m/173

24:58

came out strong, hit a wall on the second mile, need to pace a little better next time for a stronger second half

j - 33f/125

26:05 on tread

5k, 29:05

very hot and hilly. ouch from the last two days

Another PR 25:13. This was 1:32 faster than last time. I'm on your heels lawman!

BWT:158
:28::46 no improvement, I have reach my target weight for scuba a few times and just regained the three pounds. Well we a know weight fluctuates. Just got changes a few things in my diet and kick up some more in the workout.

166/m/20/5 feet 8

22:40

M/22 bwt:148 cfwux3 +95lb snatch/OHS practice
Rest 30 minutes

5k in park, 1 small hill (~200m up+down) run twice:
22:00 PR for 5k in that park, even without hill!

25/M/6'2"/219

just happened to be running about this distance today...

3.14mi in 22:29

24:27

sasasasasasasasasas

run 25:20
spinn 20 min
row 10

Happy with my effort but highly displeased at my time. 26:03 doing two laps of the reservoir in Central Park. About 3/4 of the way through lap 2 I developed a brutal cramp, which was a real surprise given that I have not had one in years. This slowed me down really dramatically, though to my credit I did not stop running (though I might have, given I was doubled over and had slowed to a crawl). Have had a really crap week at work so I blame my boss for the cramp.

Tariq

286#/43 yom

Too hot + too humid + too big = slow 5K

36' for 3.1 miles

You guys who do the WOD in Iraq now have even more of my respect. I think I boiled my brain.

M/34/170

ran a sluggish 5k in 26:35 on treadmill at 1% incline.....after 2hrs of tennis in the heat, might explain it a bit.....doing 1000 pushups today on a dare, it has been easy, thanks crossfit!!

36yo/m/200
Sub 5k Row
20:22

first week of crossfit. my ass has successfully been kicked for 3 straight days. i am trying crossfit and so far i am impressed. my first 5k today. 7:47 pace on treadmill for two miles. then .5 mile at 8:06 pace, and .6 miles at 8:16 pace. i weighed after i ran and i weighed 185.8. i weighed 189 monday night. it is def. doing something. i lifted for 6 straight months and couldn't budge from 190. i like that my weight has moved. crossfit is cool. i'll be ready for the wod on friday. 20/m/190lbs

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

27:00

100 degrees today during my only chance to run...rough!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

5k - 21:08 a little disappointing. I need to start running on rest days more consistently (but not tomorrow).

I vote for Guinness, its good for you.

Running in the heat is brutal...
Wrap up ice cubes in a bandana then tie it around your neck before you hit the heat. Works like a charm.

M/38/208/5'7.5"

3.11 miles in 29:23 on treadmill with .5 incline

Avg HeartRate: 180

Followed up with 5 min of jumping rope, 5 min of heavybag work and some rotator cuff exercises

29 yo male, 206 pounds
As Rx'd
34 minutes

Felt good

27:20
outside at the station

M/28/168/72"

5k in 19.36. Was silly enough to run 10k yesterday just for kicks.

29:12

I wish I could blame the hilly route I picked...

Better luck next time.

M/28/168/72"

5k in 19.36. Was silly enough to run 10k yesterday just for kicks.

M/28/168/72"

5k in 19.36. I was silly enough to run 10k yesterday just for kicks.

33/M/6'1"/225#

40:04

Next time I'll do this one without my 4 year old. She got tired of riding her bike, so I carried her on my shoulders the last mile and a half....LOL!!!

bw:110

5k row 25:37

age 41
bwt 210#
ran 2.1 miles in 21 min.
road stationary bike for 30 min.

http://www.gmap-pedometer.com/?r=1171616
just ran to the gym and got a ride home
after light practice of some O lifts

bw: 188

5k row: 20:37.6 (pr)

M/32yo/171lb/5'11"

28:11

then did CFWUx2.6 while I waited on my partner to finish. Pull-ups were #25-40lb assisted.

Not bad for a guy that's only been smoke free for two days. My goal is 21:00 for this.

eff you Joe Camel!

Oh yeah, on a treadmill at 1.0 incline.

well couldnt find the map of the trails for my college cross country coarse.. and the trails have changed a bit since ive been there.. was going to follow the womans coarse (5k for women in this conference, 5 mile for men). did about 4-5 miles in an elderly pace of 39.27 way off my pr 5k pace. but at least i didn't keel over in the heat :)

5k plus 105 degree heat.....yes

29yo M 170lb 5’10”
Warm up: Jog 750M, Stretch.

Run 5K @ 70°F: 25:50
Stretch

Compared to 070626: 27:35

25:19 at 7.3, 7.6, 7.5 mph vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

hr avg 139, hr max 177. m/50/svelte 173.
10 min ellip wu 17/17.

23:11

2.5 miles on road, 21:59
FGB tomorrow. Will use Dan's weights (18#WB, 65# bar) and try for his 3 round pace of 240 (my prev. efforts all using 12#WB and 45# bar in the 290's).

Lil' Bingo started HS football camp today so we may not see too much of him around CF for awhile.

Hey Dale, how is the trial going?

M/44/240#

5K with 500ft of hills. Time = 28:29

FLAT 5K DONE IN 20:04.
95*F @ 87% HUMIDITY.
TUCSON IS HARSH THIS TIME OF YEAR.
R.SUTHERLAND. 44YO.
RURAL/METRO FIRE DEPT.

sub'd
1.6 km run
900 m row
1.6 km run
900 m row
(5 KM total)
26:00
just beat the storm, started pouring just as i finished

26:56 think that is a personal best

still hate running

5k
27:41

Shin splints and ankle soreness made this very miserable. Wanted to stop, but was able to suck it up and finish.

Doubled up today's WOD with yesterday's push jerks.

Push jerks, then 5K:

135, 135, 135, 145, 145, 145, 145 (no bumper plates so I erred on the side of caution).

Ran the 5K in 24:53 on the treadmill here at the firehouse (work). Would've much rather ran outside, but didn't want to stray too far from "home base" in the event of a run.

Need to keep up the running on rest days and non-running WOD's! Amazing how quickly one can lose longer distance conditioning.

18/M/160
24:00
Could've run faster but didn't realize that after doing stuff like Fight Gone Bad and Helen that this was EASY. Will try and shave off a couple minutes next time.

Been running alot lately.
Instead of 5k did 20 minutes of
5 135 lb thrusters
5 35 lb pull ups
Didn't count rounds it hurt too bad!

35:37

first crossfit ever, need to improve time

23m/5'5''/155#

first timed 5k in 21:01. went hard, but was disappointed with the time. enjoyable workout, though!

knees are shot - not allowed to run anymore. subbed 30 min of hard cycling on the spin bike. so sad i can't run anymore :(

M/35/194

2 miles slow jog / walk pushing the running stroller with my wife then 3 miles in 23:30.

27:32
What happened to the days of 7:15 which was 20 months ago?

Need to work the oxidative pathway.

21:53

24/M/145

5K run= 23:58
In the pouring rain, so not ideal conditions but I always enjoy the challenge.

Decided running wasn't enough and did JT as Rx'd in 9:28.

Overall great day to be a crossfit junkie.

M/45/145

GI Jane in AM 15:30

5 km run in PM 23:13

30:03 (2nd workout of the day)

last run this far (as if 3M is far) was January 25, 2007. matched that run which is not bad since i have not laced 'em up in 6 months...but having the same time is pretty cool considering i did 100 reps of 95# OHS 2 hours before.

warm-up: 1 hour of yoga & pilates

5k run: 23:22

i'm pretty exhausted

No time, did about 3.5 miles this mornning w/the students mixing in sprints as we went.

Get some, Go again!

Mapped out 5k around University of OK: 20:46. New PR! Ran same course on 6-26-07 in 21:18. Ran 5k on a track on 3-30-07 in 22:21.

#161 midnitemonster

You can jog the whole thing or run/walk/run/walk, whichever gets you there the fastest.

M/37/175

Did about 3k outdoors and 3k on a treadmill after the shock of Philippine heat/humidity set in. Also did 3 sets of HSPUs as a sub for push jerks, since the gym at my hotel is not really equipped for those. Too bad -- I really like those and will make them up when back home.

23:57
Ran outside.
Didn't have it today.

28:05

26:39:60" on 6/26/07 -- did not do it today due to time constraints working on house.

23/M/175#

as rx'd, done on local high school track.
22:12 (PR)

24:51 ran outside 91 degrees at 4:00 smoke you like cheap crack!

Ran the same 4.2k route around my neighbourhood I've been using lately. 18:47 today. Fourth time in about 2 months, and I've already taken a minute off that route.

push jerks up to 175x3
5k on track in 24:36 (1 minute slower)

43/m/166

had to stay inside, the treadmill,

25:50

usually right at 24, don't really like the treadmill

800 meter swim 15 minutes 5k after in 22:48.

War Eagle Auss #34!!

21yo male/ 165#
22:28 on a treadmill onboard a carrier at sea

23:37 - 0:51 slower than last time (and PR).

I didn't push as hard as I could have, didn't feel 100% today. Still a good run. Felt strong all the way through, with pukies little brother chasing me the last 1/2 mile or so, but I managed to outran him.

Age 29
BW 160

Just couldn't wait, had to try the GI Jane. 13:42. Pretty happy with the time, was hoping to beat 15, after a sleepless night at the station, this wore me out...Greg, you are a Manimal. Finished with some abmat situps and set of 20 OHS's with 45 lb. bar.
Cindy did 5k on elliptical 36:15. She is really pushing and working hard.
Jimmiepop, congratulations, life will never be the same.

37/M/167
on treadmill @ 1%
20:33

Didn't want to do it, but pushed myself out the door at lunch for this gruelling 5k by myself. Lot's of hill work, my favorite (just kidding if you couldn't get the extreme sarcasm.

5k: 13:16.44 first half
14:36.17 second half
total: 27:52.55
a little slower than before and way off my best time, but the hill work out and not wanting to get out there was to blame if anything.

32/m/212#

5K
27:27

Disclaimer: Dog was with me for the first k, he stopped to take a deuce, easily added 30 seconds at least to my final time.

first 5k(3.125mi on Treadmill) since i started XFit. 25:59, felt great, can't wait to see my improvement next time

Age 51/BW 245# subbed 5K row (22:48 even), this was after push jerks 7X3 WO of 070724.

39/188/m

24:36

first time thru 5k without walking breaks. time still sucked but happy with finishing w/out breaks in jog in 95 degrees and horrible humidity(relatively-in rockies). may try run/walk/run/walk next time and see if time improves. seem stuck at 10 minute miles. i have asthma and crossfit has changed my lungs' life. for the first time i can remember, my limiting factor is not my lungs, but my legs/form-seem to just be throwing my legs forward and jarring the heck out of them as i land-whoever recommended land and leave on balls of feet helped a great deal-calves don't fry themselves anymore-as i must have been pushing out way too much with toes before.

42/6'/210#

oops, forgot to post great time of 30'25"

210# / 34yo / m

Started Xfit last week. Too long have I been working at a computer all day, drinking coke and doing no real exercise... What a waste.

100 single leg unstable squats (50 each leg)
5k run on the mill

Total: 40:09. Just the run: 32:58

Killed me. Look forward to some real improvement!

You guys are an inspiration, Cheers!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
32-m-185

55 min run - unsure distance

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

33M / 187# / WOD #144 / CFT 825

CFWU

Run 5 K in 29:55

1st half almost all uphill in 18min
2nd half almost all downhill in 12min

Started out way too fast. Cardio DEFICIT. Sprinted up a steep hill and didn't catch my breath until the 2nd half downhill. Had to stop twice to get rid of the stitch. Next time warm up better and GRADUALLY increase pace.

5k row. 24:35. easy, damper 3.

BW 70kg 36yo M

C2 Row 5km
19.48.8

Drag 3
SPM 22
Watt 208.3
Ave 1.58.9
Cal 335

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
~26
caught myself crusin a couple of times next time I should use a track.

28 M 5'10", 185 lbs. 5 Km plus a set of 160 stairs on the Edge or a river valley ~25 minutes. Gotta love the Hotel Mac in Edmonton!!!!

Did this one on Pre's trail! Talk about a little piece of heaven.

33m/6'2"/225lbs

22:13 and 100 walking lunges following.....all at 10000 ft elevation.

27:30 felt bad, not the best day at work

sub'd 5k row for run
14:53

ran with 12 yoa sister, ended having to double back a number times to keep her going 34:53

5k row 20:23

bwt 170

ran 1 steep hill, up and down 3 times= 5k = 26:44
this hill was tough.
running still needs to improve.

37yom
70"
205#

as rx'd
24:19

5.3ks in 22.05mins. PR. Smashed previous run last week by 1min45secs! All I have been doing is the WOD to my max. Nothing else for the last month.

Crossfit rocks!

Anthony (BW=180)
24:27 (4:51 PR, although doesn't count because I had to get off the treadmill a few times for calve cramps)
Notes: the last time I ran 5km was November 19, 2006.

Jodi (BW=104)
27:40 (2:29 PR!)
Notes: the last time Jodi ran 5km was September 15, 2006.

M/44/168
First 5K since '92
Some big hills... 25:54.. pretty happy with that!

38/m/196#

5km (mapped with Gmap pedometer, but will check with car odometer, as it felt longer than 5km.... or I'm starting to suck more at running ;} )

22:41

AL

f/24/106

22:57

25:19 on treadmill.

24:36

5K

27:11

5 minutes faster then last time!

I was really suprised when I saw 28:00 at the end of the run. I thought I was at a 25 min pace. Oh well, no excuses. I just need to work harder.

In regards to Coors, it is only good at the brewery. Other than that, it is pretty much crap.

Another note, Colorado's other brewer, New Belgium, is a completely different story. I would gather that they would be more CrossFit friendly with their culture of fitness.

5k time: 20 minutes 59 seconds!

m/17/5'8/152lbs

M/36/215#

WOD:
5k on very steep hills (sprint up, jog down). 100F, 85% humidity.
Previous Best: 42:00
Goal: 35:00
Time: 32:30. Still needs work, but I outran Pukie!

Post:
25 Deadlift 135lbs
25 Push-ups
25 Dips
25 Floor Wipers
25 45lbs Barbell Clean & Press
Time: 13:44

Thanks Coach!

“I was taught that the way of progress is neither swift nor easy.”
— Marie Curie (1867-1934)

24:35 on treadmill

34/f/153

33:04

On treadmill. Not as fast as I wanted, 2 minutes faster than last time.

24:21 on the treadmill

26yom/175

20:23

25:18

Back from week-long river trip. Only kayaking and carrying gear for WOD's.

CFWU x 15 x 3 (plus extra rounds of push-ups)

5K 21:54 (pr by 0:29 since starting CF almost 2 years ago). First time running for time with new Nike Free's. I love em.

17:46 for the run (I probably did 2.6 or 2.7 miles - not 3.1) It was 95 in Nebraska with silly humidity, so it wasn't fun.

After the run I did 10 pullups, 20 air squats, 15 pushups and 40 situps.

28 yom 225#

Give me back my pink skirt, my 5K took me 28:56
First one outside - nearly 5 min slower than my treadmill times

First run in 3 years 33 minutes. I did yesterdays wod before 135,145,155,165,165,175,175

35m/5'8"/76kg

Approx 25.5mins (by mobile phone clock)
Strong wind against me all the way. Didn't run hard. Son did it with me on his recumbent trike.
Should be able to knock a minute or so off this time no problem.

walked & ran 2.25 miles in 25 minutes or so.

Jeff- rowed 5k @ home- 19:32

Charity- Rowed- 22:56

27/m/215
ran 5k outside
20:35

Well me being the smart person i am I went on the 5k run in the heat of the day, and mostly up hill. I really should learn to wake up earlier and get my run in before work.

Well me being the smart person i am I went on the 5k run in the heat of the day, and mostly up hill. I really should learn to wake up earlier and get my run in before work.

Me being as smart as i am did my 5k in the heat of the day here in utah, and did most of it up hill i was pretty much dead. i really should learn to get up early before work to do my workouts

195 bl/male/ 29yr
23:15 fastest time ever. first mile was 7:02min looking to run a 6:30 mi next time.

50 yom; 225#

5k run on treadmill at 0.5% incline

28:35

#187 Dave and Belinda-
Good comment!

We (J,K,N & L) all subbed swimming (different strokes), body surfing, and treading water, (with floating for some rest breaks) in the ocean for 5 hours on 7/25.

Kate

33/m/6'1" 210#

3.2 mi (shade over 5K)
26'04"

Done outside, which has been a while pounding the pavement. Didn't push hard, but it still stung a little.

31/m/150

5K row
19:41

Never done a 5K row, felt great. Bagged though now.

In the interests of working on weaknesses;

Back Squat 5-5-5-5-5

95kg
95kg
95kg
95kg
95kg

29yo/M/5'4"/175 (yeah, not a runner's body)

5k as RXd in 25:30.

Head hanging in shame, I'll do better next time.

22:40 as rxd on treadmill

Nice and easy: 28 min. flat. Limiting factor is still lower leg cramps. Barely breathing hard, but lower legs were almost completely seized up.

not a good runner here
cfwu 12x3

broke up the 5k into 3 12 minute segments and threw in some deadlift practice between segments

getting faster

M/30/200

No set out 5k track in the new city, so I just went out and ran for 30 min. Freaking hot!!

Good sretch after...welcome the rest day!

m/21/168#/5'9"
5k
Varied easy to moderate hills for a time of:
30:18
Florida is hot.

My first time actually running in about 10 yrs or so, been CFing for almost a month.

As rxd 31 mins.

52yom/167

course estimated @ 2.8 miles.
apprx; 30 min

38/M/190
5K run in 23:23. Slow run
Hiked 5.4miles after run

M/50/165

Work responsibilities, etc., delayed this WOD until 7/26.

WOD: 31:15 - slow, yes, but I ran the first half, and did intervals of 1 min. walk X 1 min. run on the second half. Besides, the return trip was on a up grade.

half trail, half road, 29:54 min. it was nice.
Have fun, Johan

Age 35
BW 145#

Run 3 miles

19:58

22:55 - treadmill #1 incline

previous = 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

25/f/131#

5k = 22 mins.

20 secs slower than last time. just couldn't get past the pain in left leg.

post: one more 5k, slower at 23 mins.

postpost: played two back to back, full-court, hafta run yer ass off as hard as u can to keep up basketball games. oy the soreness.

Ran out and back by the lake

95 and wind on first half

22:08

36/m/163/5'4"

42:24

3.2 miles
24:49 (7:45 pace)

ran the fenton park loop from the bridge with 2 laps around main trail - 28 minutes

27m/195

29:30