Perfect doing a 5km Fun run tomorrow

ugh oh, my IT band is so tight from the running during the last cycle. I guess i need to spend some QT with the foam roller tomorrow morning!

Hmmm, so hot on the heels of the last 5K run. Great.

Joshua Springs is Crossfitting! I suspect a Marine connection. I have an olympic platform and weight set and full crossfit gym. I live two miles away, and my mother is a librarian at the school. Coaches, give me an e-mail. Or respond on the site.

Delaney Henretty

Great vid. Especially begininig with the count! Excellent job.

Oh yes...another soft sand run...

Hot and sunny at the beach...should be fun.

great job rob miller. hoo yah!

nice to see running again since it was a clear weak point in the crossfit games.

Totally off subject..

Just got home from seeing Bourne Ultimatum. I thought it was the best one of the three. One fight sequence in the movie actually had the audience cheering. If anyone is looking for a movie to see this weekend.

Johnny #7,

Weak point? Please, explain. Can you help to make sense of your claim?

My friend is in the military and got me totally hooked on the crossfit workout. It is the best one I have ever done.

Coach, I mean weak relative to the hopper and total. People walking and drinking beer during the run made me think that it was something they need to work on.

48 hours nearly over of my 96 hour work shift....gotta make "Jason" up tomorrow....5k will be seeing me soon, though

I remember the days when I could complete a WOD in fewer than 30 minutes...

After the last cycle, a 5K, woo hoo!!! It'll be nice to stretch the legs out and give the upper body a little more rest.

Rob, you make those muscle-ups look amazingly easy. I knew when I saw you huffing and puffing in the video that "Jason" had some serious credibility!

#6 WTP

Not falling for that again, I about blew a gasket last time I volunteered for the "soft sand fun run". Plus, I gotta do crossfit furniture move tomorrow.

My first CrossFit workout tommorrow, starting off with a 5K run, nice way to start!!

First day of following Crossfit WOD, 5K run is a good way to start!

Perfect! My wife, Susann, and I are running Maribelle's 5K in Seabrook, Texas tomorrow morning. Piece of cake!

5k will be about 3 miles, or ? it is same difference in run in a treadmil or run outside?i am in miami beach is to hot (85 to 95).may by wake up at 6am , and do the run very early!

I ran a a 5K this morning. 19:40. Slower run time for me, but I haven't recovered enough from this weeks sprinting, and I also practiced 5k (20min) on Wednesday.

Hopefully with enough rest, and the next time this 5k comes around I will get high 17's to low 18's. (which is my normal 5k time)

Tomorrow I will do either the Jason workout or Painstorm. Either one I will have to the muscle-ups a bit.

#2 mentioned the foam roller - I have one, but all I do with it is roll my back across it with an occasional pause. Any other suggestions? I know there must be some good exercises I am missing with it. Thanks!

Regarding post #18,

I meant "sub" the muscle ups a bit.

Read the Crossfit Games Competition in the journal. Josh Everett was amazing- 346 pound clean and jerk, 268 pound snatch, at 5'9 and 183, plus a blistering 11 flat in the 100 meter (when you think about it, just 1.29 seconds off the world record) and a 50 flat for the 400, also an incredible time. And finishing with 62 pullups. I don't understand the scoring, but those weights and times are phenomenal, so don't know why he didn't win. He gets my vote.

caught up on a modified linda today, should have taken a rest day. after warmup and light round of each bar, nearly walked out twice. body is beat from playing catchup.
42 yom 210#
215 bench
250 dl-wt wise definitely my weak link
145 clean-only cause form is weak
37 minutes

never thought i'd say a 5k is a reprieve, as i hate distance running, but really looking forward to loosening up on this one. legs are tight as drums after jason.

Johnny (#11),
There were people gasping and resting during the hopper, and drinking beer during the Total. The run was tough. Brutally steep and rough terrain. I don't know if there was anyone who didn't walk at least a part of it.

We've seen complaints that CrossFitters post slow run times. Usually by runners. One recent complaint (about others' run times!) was by a guy who's best Fran time was 11 minutes. The 5K run is barely functional in that the number of times life would require you to run 5K as fast as you can is minimal.

By contrast, the 400m runs in Helen are much more functional. I can think of dozens if not hundreds of natural scenarios in which I had to run a few hundred meters mixed with intense activity (fighting or navigating obstacles for example). I would so much rather have a sub 9min Helen than a sub 18min 5K.

One other thought. Of all the scenarios I can imagine where life WOULD require me to run a distance of 5K, the great majority of them involve beer.

#19 Chad,

I found this link regarding the foam roller (wfs)
http://www.power-systems.com/news/01_26_06b.aspx

I own a foam roller, and "The Stick". I love the stick for my calves, and I've been reluctant to use the foam roller. The thing hurts. It requires a good pain tolerance.

Josh probably didn't win because the 100m dash, 400m run, Clean and Jerk, and snatch weren't in the competition. On the CFT, 5k, and hopper he was good enough for third.

20:20 5k run time, my legs are a bit sore from Jason, but i think next time I should be able to shave off a few seconds. Plus I went out mid-day (I'm in Okinawa, Japan. 15 hour time difference)it's up into the 90's, like wise with the humidity. I was sweating bullets, it was GREAT!

Ran a 5km race tonight in Tulsa, OK
Time: 18:28
9th overall
2nd in age group 30-34

Hey guys, I was doing 20kg push press yesterday, 50 reps in as little time as possible, and realized that at this light weight it's much easier to do push press jumping jacks. I got into a rhythm and finished them easily. Any comments on how this could be bad? Do these count for Fight Gone Bad?

Push press jumping jacks are performed as jumping jacks, but your arms hold a barbell and move it from your shoulders to over head. The pace is about the same as regular jumping jacks without any weight.

After watching the video for the Jason WOD, I feel like a jerk for not going hard enough to do more than 20 pullups and 20 dips at the very end of my last set.

I am going to sub the 5k run for hours of basketball.

Great video once again. A bit funny too how he completely lost count. How long has he been on crossfit? The dude does muscle ups with ease. damn.

Rob Miller videos are the best. I always learn something. From the last one I learned to use my GymBoss in short, calculated intervals to keep my rest breaks as short as possible. This time I studied Rob's MU flow very carefully and learned how to fine-tune mine by quickly pulling to my abs (as opposed to my chest) in my kip and how to time pushing my shoulders forward. WHAT A DIFFERENCE (exclamation points here). Ten in a row is definitely close at hand...

You da' man Rob. Thanks.

26 yom 6'2" 155#

Decided to do "Jason" tonight modified with pullups and dips:

100 squats
20 pullups/ 20 dips
75 squats
40 pullups/ 40 dips
50 squat
60 pullups/ 60 dips..this is where is was realllly hurting
25 squats
80 pullups/ 80 dips

40:41 ....gotta start doing muscle ups

#14 allensjourney:

Copy that...I am not sure the actual distance of my fun sand run but in the middle there is a steep road where I am able to do about a full 45 second to full minute sprint uphill...followed by an additional 1-2 minutes of uphill recovery jogging.

Overall takes just under 40 minutes...very tough but love the fact the sand doesnt seem to tear up my old bones.

Besides, you have the harder workout in store; moving! Good luck.

Wayne.

Rob, you are the man. Just over 19 mins. Nice work.

What does that make Speal? 10:27! It does not compute.

Jason would be proud. RIP my friend.

#12 Skeletor - 96 hour work shift? You gotta join a union or something. I hear they are against such long hours. :)

Thanks for the 5km run Coach. I need an extra day to rid my thighs of DOMS and to mend the heels of hands from the MU's.

Fine fine video, I can't believe I'm less than 4 minutes off Rob's time. Gives me something to shoot for. Of course, his form on the MU's is amazing so there's a huge difference there...

TonyB that was some funny stuff, man.

Oh boy this is CARIBANA weekend in toronto. Some how i must muster my way with the crossfit damn!

sub 5k row (did it Fri for rest day prior to wod post, off Sat)
18.56

I read the Crossfit Journal about the diet that the crossfit games winners abide by. I know the Zone well, but I must be missing something if someone is consuming 3500 calories on that diet. That would require 300 grams of protein a day. Sears calls for one gram of protein for every pound of lean body mass. Does Crossfit only promote the 40/30/30 ratio, and not the low calorie regime that Sears advocates? Thanks for clarifying this one for me.

i drank a ton of beer tonite... and tomorrow im drinkin all day so i have to kill this 5k to make up for it

M/36/214 lbs

5 km 200m in 31:39

started running at 1:50 AM

after eating cookies and drinking goats milk

and watching "300"

all after

seeing "Bourne Ultimatum" afternoon matinee

I know, I know...ridiculous

i felt like running ahahahah the last time i ran was 2 nights ago. I was drinking and had remorse for the amount of calories i took in so i decided the run. not the best thing i could of done but it ended me spraining my ankle cause i was running at night uphill. But now that im ok doing some physio exercises i can go on the run.

40 yof
I thought I might go for a run today instead of doing the WOD so it was fortuitous this one turned up.

34:00 - it felt reasonably quick by my standards so surprised it was that slow - I felt pretty good, given that I was ill last month. Perhaps the route (outdoors, varying terrain and surfaces) is a bit further than 5k?

SOMEONE-- what is the name of the second song in the video? I've been looking for that song for a really long time!

#21, I was especially impressed by Everett's 5 minute flat mile time. For someone as big as him it's very impressive. Most people I know with similar times are either 40 pounds lighter, 5 inches taller, or (usually) both. My best time is 15 seconds slower than Everett's, and I'm both taller and lighter.

To those who say that running was a weak point in the Crossfit Games: I walked a good bit of the uphill part of the run and I have a 5:12 mile, and I was behind the leaders in the run by 4 minutes. You have to understand that this is no ordinary trail run. It was seemingly vertical in parts. I ran cross country for several years and never saw a course nearly as bad as this. I don't know how much better of a runner you can get than Speale, OPT, and AFT, the top three, without getting into distance running specialist territory, which is obviously not what we are training for here.

4 mile bike warm-up and cool down

5 mile run in 40 minutes

#23 tony... thanks for making me feel better about my pathetic 5k time. distance runs are the only aspect of crossfit's benchmark WOD that i've seen little improvement in. all the named workouts i've seen steady improvements and continue to shave chunks of time off previous efforts. on ME days my strenghth is up. but, 5k and 10k times stay close to the same. been crossfitting for 1 year and admittedly came in as a terrible runner,but relatively strong for my size. not blaming anyone but myself. i love crossfit. maybe i just need to run extra distance or intervals after ME days to try and bring my running up to par. sorry for the ramble.

26yo m 156lbs

as rx'd 20.50 - knee gave me trouble the whole way.

rob! that was awesome. i can't wait to have the muscle-up form down like that, and i am so glad i am not the only one who loses count!

What position do you think the kid doing the chin up plays? I'm guessing middle linebacker, quarterback, or both. Would love to get updates on the success of this team through the year considering level of conditioning versus their oponents.

Chris #41
The Zone diet has multiple uses. Most people use it as a way to lose weight, preferably fat weight. The caloric estimates and suggestions that predominate any Zone book are geared toward this population. Others use it as a way to improve their general health by tuning up their insulin rhythm, lipid profile, etc. Maintaining a steadier glucose level without massive insulin surges can produce a more consistent daily performance no matter what you do.

Here at CF, once you have reached your body weight and composition goals, the Zone is used for all of the above as well as to provide optimal fuel for optimal fitness and physical performance in what is arguably the most difficult and taxing GPP on the planet. Using the Zone for CF is actually using the Zone for Athletes, usually a short chapter in a Zone book and often ignored totally in a magazine article on the Zone. You simply must consume more calories if you are going to exercise like this, regardless of what you do for work.

40/30/30 with caloric restriction for weight loss. 40/30/30 as a base, maintenance daily calories, usually with a much higher fat intake (2x,3x, even 4 or 5x fat blocks) for the very active CF'er.

Hope that helps.

YAY a run!

I could use the break!

This may be a row and run day since my workout partner has a reconstructed knee and can't run. Sub here we come. but i think it will be good to run too! Guess we will see how it feels.

Ran 2.6 miles in 31.52

43/m/166

3.75 miles

33:22

sleepy, 6:30 in am

285#/43 yom

Castle Park 3.7 mile Time Trial Route

40:13 (34:29 5K)

Whoever connected "fun" with run must have been oxygen deprived.

36/m/165

walked 3.5K in 34:19
bad knee and no pool or rower to sub today.

27:21

About 15 seconds faster than last time. I think my route is a little longer than 5k, though. I keep meaning to drive it to check, but I always forget.

nasty time. About 4 minutes worse than the last time. I think it was the beer last night.
24:39

41yom / 149 (last day of being 41 holding on as long as possible)

WU - Various Stretches and long fast walk
WOD - 5K - Time 23:08

Not my best performance today. I started out ok and finished ok but in the middle portion I slowed my pace quite a bit for some reason. About 1:43 over my PR. Got to work on the runs.

re: comment #19

Treadmill vs. outdoors

I think you bring up a great question for debate. I've done plenty of both, and I would definitely say there is a difference. I really think it is worth considering to create a factor just like is done for ring dips, muscle ups etc...to account for the difference. For example, like add at least 2-3% incline maybe? A couple of points that have crossed my mind.

1. Your body has to work a heck of a lot harder in the heat (treadmills are usually indoors) to cool itself. Your heart rate is higher so that blood can be directed to the skin surface for cooling. This is amplified even more in very humid climates.
2. Outdoors, you're not running on a moving belt, so it's up to you to maintain your pace. On a treadmill, all you have to do is set the speed and not get off.
3. Not a cushioned surface outdoors.
4. Treadmill speeds/distance rely on accurate calibration.

Obviously if that's what your circumstances will allow, then it is what it is. If you have the choice though, run outdoors, rain or shine baby. I train sometimes with a pro boxer, and he does almost all treadmill workouts. I invited him to run a relay marathon (4.4 mi each), and his legs were incredibly sore afterwards even though he was a pretty regular treadmill runner. There is definitely a difference!

32yr/m/162

warmup: burpees

Treadmill 5k w/ 1% upslope: 22:24

5k
83 degrees, 90% humidity. Flippin tropical.

Last time: 22:10
This time: 21:12

40/male/182

1 Lap of Memorial Park (about 3 miles):

28:26

I give 100% effort,
Houston gives 100% humidity.

John West

congrats to "kegger"
running 3.7 miles at 285# is no picnic

comment #21

Using the foam roll. Awesome tool for self massage. you can pretty much use it all over your body. I use it on my back, glutes, hams, quads, calves, IT band, adductors, and lats. It does a take a bit of getting used to. According to Mark Verstegen of Core Performance, (he's a big advocate of the foam roll)...if it hurts, that means you need it in that area. Just take it slow and you'll find as your tissue quality improves, you will be able to tolerate it with no problem. It's just like giving yourself a massage.

42/M/189

33:56

felt like poo.

26M
150

CFWU x 3 no pullups or dips, at home so no where to do them

22:23

Not bad considering all the hills

Just got back from my 5k run. Its 10:30am and already like 90 degrees here in CT. Ran it in 20:07. Had to stop half a dozen times, didnt have any fuel in the tank today. Drinking a dozen coors lights last night probably didnt help but...

Never thought I'd say a 5k was a break...but after my first week and a half on Crossfit...I breathed a sight of relief upon seeing the WOD.

41/175

cfwux2

tried Rack Jerks, from the CFJ. managed 225lbs overhead. that was fun.

5k - 28:58 (a mere 5 mins slower than best time) that was not fun.

36yom 150lbs
Approx 3.15 miles
1mile of it on a slight uphill and about .75miles of it on a slight down.
25:57:71

bested previous time by 44 seconds
although slow compared to all the blistering times posted, I'm just glad the number keeps creeping down!

Rowed 5km
Time: 19:05

K: 31:26

46yom 160#

Worst 5k I have run in years. Tried to run it early in the morning and after .1 miles I couldn't breathe because my lats were so sore from Jason and my abs are still sore from the l-pullps and GHD situps. So I went home, drank some coffee and took advil. After 2 hours I tried again.

5k 25:58
12:52 out
13:06 back

31m/6'3/215

created own fun today. not feeling like a runner.

-squats
-chest to floor, feet to pullup bar (8 ft) (like a jumping 'knees to elbows')
(50-40-30-20-10)
26:22
legs smoked

"Uli doesn't care about anything. He's a Nihilist."
"Ohhh... must be exhausting."

TJO: 35:04
CSO: 41:06

Ran at the Jersey Shore. First two miles as rx'd in a little over 15:00. Using a countdown timer during the third mile, we did 10 burpees every 1:30. Started and finished with burpees for a total of eight sets and the light at the end of the tunnel just kept getting farther and farther away. Lots of standing around before and after the burpees.

18/m/160
run 5k: 19:57

M/31/197

A day behind, and had a scheduled local 5k today (day after "Jason"), so no rest for me. Legs were feeling all stale and hurty:
21:47 (last official 5k=21:30)
Just couldn't catch that guy 50 yds ahead of me.

23:22
5K outside; hot and humid in the northeast today.

29/M/185

5k on trails: 26:23

M37/ 181#

20:52

Howdy,
Tuesday's work
{CPJ 90kgx1 and PUx3 (46#'s)}x14.
Duration 20:00.
Thursday's work
{Stadium sprints (4@15 steps; alternating every and every other) and Push-upx15}x10.
Duration 24:49.
Yesterday's work
Ride (Airdyne) 4 at level 7.
Duration 10:31.
Today's work
{Squat 70kgx20, 110kgx10, 130kgx8 sw/ DB press 30#'sx20, 50#'sx10, 60#'sx5; then PU x20, +46#'sx10, +80#'sx3 (arms were weak on pull-ups)}.
Bdw. 83kgs...

Its humid today!!
35 yom 205# 27:09 about 1:20 slower thatn last time.

I was a sprinter in high school and hated when coach made us run anything over a quarter mile at a time.
Don't laugh at my 32:56 5k. Can an old sprinter ever get good at distance?

35/M/180
Did intervals yesterday.
30sec sprint 30sec rest x 5
1min sprint 1min rest x 4
2min sprint 2min rest x 3
3min sprint 3min rest x 2
cover about 9km in 37min

Today
5k 23:36min (legs a little tried)

M/21/168

5K : 26:35

I have been doing crossfit for a little over a month now, just wanted to say thanks to crossfit, I love the program!

26/m/170

26:39

Correction
Bdw. 82kgs...

Ran 3.2 mi to gym under 23 min
Shoulders biceps and triceps

m/33/5'7/150

5k on treadmill at 1% incline

21:20

23 secs faster than last time. still very sore from jason.

You should have seen my genius at work, tired of subbing muscle ups. I took the handles off the total gym, strung them from the rafters in the basement with old tv cable. It held!! Started from seated position though, killer.

crossfitter since jan 07, loving it!!

thanks coach

lil pipe 18yo 170 lbs.
86 degrees on track
23:20 3 mile

M/45/175
23:40
88 degrees humid
Clarksville, TN

21:57
Incline tread on 8.4, last .35 miles on 10.

Yay! A run!
My body hurts so bad after this past weeks wod's.
A run will be so nice.

Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/1000hrs-82F-57%Hum/Calm wind

22:45::07 (about 11 secs faster than last time)

Wussed out on the return leg....

23/f/138
24:09
Woo hoo...new PR by 1:35!

Need some help - I'm having nearly excruciating pain around my left collar bone when I do dips. it's not while I'm actually doing the dips, but mostly culminating as I exit the equipment. any tips?

thanks.

24/m/175

29:43

Happy for a run after my first week of Cross Fit. Ran with the dog, had to stop for him 4 times for water/walking. Hot...92' heat index.

bw 175

25:03 as rx'd

23.42 5k
26.49 Annie

Your bad day is my bad day. I did Brandon's Bad Day w/75# in 41:23. i felt like I needed more of a beat down before Saturday night cheat night at the dinner table. "this ain't no party, this ain't no disco, this aint no foolin' around..." BW:176 Y/A:58

oh 6'6 m 220#

23:25 didn't feel too spritely.

30yom/185#......24:45

Guests in the guest room where I forgot my log and stop watch....so I ran about 2 miles today with sprints, untimed.

did a modified & scaled Thurs wod today

100 squat
10 pullup
10 dip
75 squat
20 pullup
20 dip
50 squat
30 pullup
30 dip
25 squat
40 pullup
40 dip

most pullups assisted

28/m/208

30:16 Took a week off and my time suffered for it.

20:29
last time 21:08
Getting better. Thanks Coach!

160#/33yom

21:28 (4.93km as per Gmaps Pedometer, great web tool BTW - adds up to a 21:45 5k)

Warmed up with about 2hrs of yard work prior to this one, but about burst a lung trying to get my time down. I went as hard as I felt I could and still finish unbroken - knocked about a minute off my last 2-3 5k times. I really feel like with my body structure, history, and 8mo. of Xfit under my belt I should be in the 20min range...so a little disappointed. Lots of room for improvement.

i find it just amazing that crossfit made its way into the football world! thats a mighty small junior high though!
we usually have roughly 50 kids out for just one junior high!

Very glad to see a run today as my upper arms are still a might sore from the last two workouts.

5k in 32:35 (ran on high school track--warmer than I would have liked with the high about 75 deg F)

The first two miles were pretty good, but the last mile was hard due more to the heat radiating up off of the all-weather surface than anything else.

Still--quite an improvement over 7/25/07 when I couldn't even run the whole 5k and had to stop at 2 miles.

7/25/07 2 miles in 21:07
7/26/07 2 miles in 20:50 (rest day, but figured I needed to start running on rest days since I have to pass an Army PT test twice a year)
8/04/07 2 miles in 20:44

Just started with the official WOD (scaled to "puppies" mod mostly) on 7/19/07--noticeable improvement in just this short time. Thanks CrossFit!

F/58/142

22/m/175#

24:50

About the same as last time (24:47) but last time i didn't drink myself silly the night before so i'll take that as an improvement!

Also, this was my first continuous 5k without stopping once! Only ran 3 5Ks (and 1 10k) ever!

bklyn

BW 166 First time running outside thought I needed treadmill to keep my time down. Pleasently suprised as my time was about same under 26 min.

Did CF SoCal painstorm. ouch.

23:44 - 7 seconds slower than last.

Overall a better run than last time as I maintained a steady pace and felt strong througout.

Age 29
BW 160

age 41
bwt 205#
time - 28:21
ran in the Gulf Shores, Alabama Heat! It was really rough.

18/M/160lbs
Wanted to have some fun today so I tried on my new 20lb vest. All in all, I weighed in at 180lbs. My last time was 24, this was a definate step up.
25:29 (Ran with 20lb vest throughout)

We decided to race against each other and have a naval battle, so to speak. Except for N though, she slogged through the trenches with the dogs.

N-
Run and walk 5 K, looping back to the house every mile to switch out dogs.
Time- 36:58

J-
Row 5 K
Time- 22:53
The winner, as he blasted us out of the water.

K-
Row 5 K
Time- 26:52
Better than last time (July 27) when I came in at 32:28, I had more of a consistant pace. J is teaching me how cadence helps with pacing.

L-
Row 5 K (his first)
Time- 30:33
He was in contention to come in second until his shoe fell off, never got his pace back.

Kate

Two laps of Central Park reservoir with Tariq at 25:06. Tariq sprinted last hundred meters and finished in about 24:45. Very hot and humid today, which made it hard to keep a good pace.

Clarity always strikes after the posting.
Correction-
My pace was more consistant this time than last time.

Kate

Finally got a chance to workout with my best bud, and another crossfit animal.

Team work out with Eric O

50 135lb. push jerk
100 45lb. pull-up
150 reverse sit ups
300 double unders

Time: 19:04

Awesome effort Rob.

M 34/170

started too fast and faded
a disappointing 25:35
on treadmill at 1.0 incline

M/23/180#

21:13

23:12

humid and sluggish, :46 off my pr

34 M/150

24:59
Must be the heat here in Hampton Rhoads, VA, my run times have been horrible. I thought I was really gettin' some too.

Awesome video.

5k in 19.12

Need to stop running Rest Day 10ks (43.08).

35/M/175#

As Rx'd: 26:11

Ran some country roads through corn-lined fields here in Central PA. Weather is just about like everywhere else: hot, humid and in the low 90's. Felt good to stretch the legs out even though the weather wasn't ideal for a road run. Too much radiant heat coming off the asphalt.

Thanks for keeping me honest Coach!

26:51 as Rx'd

I have to remember not to run in 95 degree heat. Ouch.

My legs where still feeling it from Jason.

I think i can shave this down a lot next time.

27:07

Who said "Yay a run!" ? Grrr.

26:25, about 27 seconds faster than last time
34/m/185

21:07. Watch started in apartment and stopped when back in apartment.

Heavy day

DL 336x3, 376x3, 388x3 (all touch and go, no dropping or bouncing)

BS 315x3, 315x3, 315x3 (no confidence today, legs a little spent from "JAson" yesterday)

SP 134x3, 141x3, 148x3

Ran 7k to the gym in 40 minutes, did 2 hours of Muay Thai, ran 7k back home in 47 minutes :)

Well even though I felt really good in my warm-up I couldn't mentally get into a run so I punnished myself with a 5K row instead, which I've not done for months now. It hurt sooo bad but I pushed myself a lot harder than I have in the past, I actually had to crawl off the rower after and lay down for a spell.

Results were positive as I PB'ed at 18:53... Anyone wanna tell me I wimped out today needs to give it a try and beat their run times. My best 5K run is 20:38.

Following up on Comment #25 - Posted by TonyB

I think Tony’s point is clearly correct and logical (in my humble opinion). Covering long distances is functional but we would not have evolved having to do these distances as fast as possible. We would have been walking when we tracked animals, moved with the seasons, walked to water holes, berry bushes, etc. What scenario would have us covering 26.2 miles going hard and as close to our anaerobic threshold as we can get?

However, going for a long hike is a correct expression of our genetic make-up, as are intense activities like Fran (that reproduce the muscle group use and intensity of fighting…or fleeing). However, CrossFit works with the notion you do not always have 3 or 4 hours available for a long hike (seems reasonable to me) so we have to run... ...thankfully not too often and nothing longer than 10K.

P.S. If you have to run 5Km to the pub Tony….move closer :)

50/m/185

3 miles jog down from the top of pikes peak. power hike back up.

hour and a half

I can barely walk down stairs 2 days after JASON let alone run 5k!

50505050505050505050505050505050505050505050505050

Male/34/6/184

switched it up today for a paired exercise (me and another fellow)

circut 2X's for time:

100M dog sled (tire pull)
kettelbell swing
100M dog sled
push ups
100M dog sled
air squats
14:00 min

that dog sled is tough

50505050505050505050505050505050505050505050505050

slow today
26:34
TM 1%

25:08 @ 1500 hrs
hot today in Virgina

#25 Tony: "One other thought. Of all the scenarios I can imagine where life WOULD require me to run a distance of 5K, the great majority of them involve beer. "

^This. for the win.

26:24 From 17th St. to Beach Blvd...

23:07

terrible performance, it was really hot and humid though... i know i know there are no excuses

28:45

1:00 improvement from last time!

M/35/167

Ran Paint Creek Trail from Rochester Park to Silver Bell Road = 5k

25:37

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD: 21-15-9
95#OHS
Muscle-Ups

15:47

If this is not already a Crossfit WOD...it should be! BRUTAL.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Beach Session:
Warm Up. 75m run + 10push ups, 10 squats, 10 sit ups x4

Main Workout: for best time. Work, recovery run alongside whilst next athlete works, rest while 3rd athlete works, then repeat.

Med Ball throw and chase 150 m x 3

Tractor Tyre flips c/w tuck jump in and out after each rep x 10 reps x 3 sets.

HGV Tyre tow 50m x 2

Sledgehammer hits (overhead swing) x30 (15 each side) straight into 75m run, collect water butt (roughly 55lb) shoulder carry back 75m. X2 reps

Burpee to Keg Clean and Press 10 reps x2

Contenders:
Ben
Kempie
Simon (Boris Becker) "interesting" C and P technique

Best times:
Ball 38.61
Flips 40.87
Tow 26.50
Hammer Run Carry 67 secs
Burpee C and P 46 secs

All very evenly matched, should be interesting in a fortnight when we do a variation on this again on the sand.
Tynemouth Long sands, Tyne and Wear UK 10:00am starts, Saturdays fortnightly all welcome.

or, check out crossfitnortheastengland.com

Stay Cool, Remain Wise.
'Pain is temporary'

Post caught in filters, should be up soon. If you are in the UK, particulary North East England this may be of interest. Keep your eyes out!

'Pain is temporary'

M/33/220
21:20
TM @station

31.47 at 1:00 pm in hot weather

War Eagle!

28/f/110#

ended up running 4 miles along the waterfront instead: 29:32.

I must be the only person who ends up running better outside then on a TM. TM seems easier, but on my outdoor runs, I seem to run faster...I have no idea how that happens. Thank goodness I had my friend who was a collegiate cross country runner with me or I would have wimped out and walked a bit. ;)

Pre: CFS class

10 rounds of:

10 single arm KB swing
10 KB clean
10 squat jumps

13:05

post: stretching, and lots of eating!

Ran 3.4 miles around lake merrit in OAKLAND, CA in 26m 20s.

d - 29m/173

23:40...finally sub 24

j - 33f/123

25:15 on tread 1% incline

Runk 5k

26:48

28 yom 220#
3.1 miles on TM 1% incline
24:10

Hey just wanted to know if the experts out there have any tips or methods to recovering from these workouts?

I imagine im always going to be sore with these workouts being ever changing and intense. Thanks in advance!

#112, Alex
I train a high school team with CrossFit in PA. They freakin love it. It has built awesome camaraderie with the team and coaches. I believe this will spread, like coach would say, a "Wildfire" in high school athletics.

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

High Desert Trail Run (mountainous) with the woman; 32:04.
^^^^^^^^^^^^^

26:41

so hot and only had time to run around noon! 96 degree's

Still nice to get out and run!

25:09 - on pavement- 2 long stop lights

previous = 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

Subbed climb up Mt. Sopris.

Starting elevation....82oo FT

Summit elevation......12,965 FT

Total vertical feet climbed....4765 ft

Distance 14 miles (7 up, 7 down)

Time.....6 hrs 15 minutes round trip

Tennis in the morning, gotta work on my backhand.

3 Miles on a treadmill - 25:30, first time ever doing it, so I've got a benchmark.

Still feeling a little suicidal so I did a little clean and jerk practice afterward.

26:38

About the same as last time but waaaay easier. I ran pretty much a recovery run and practiced 'pose' this time.

3 miles 31:32 part of a sprint triathlon

Perfect time for this workout. Didn't run best race ever but Crossfit helped me finish strong.

Thank you Crossfitters

18:38 as rx'd (2nd WOD)...at cabin

am - 21,15,9
chins, sh press - 95 lbs, back squat - 95 lbs, sit ups

First ever 5k, so PR of 41:12...my freaking legs are killing me from Jason...hope to be lots better next time...

Haven't tried running since high school PE, got around 32 minutes doing 6mph the whole way through... I was hugely exhausted afterwards and my lower back hurts pretty bad.

24:42

CFWU x 3 with high reps on the stuff I missed out on earlier this week subbed push-ups and HSPU (well as high as I can go) for 2nd and 3d set of dips

5k on indoor track (The treadmill LIES!) 28:49, a poor time, but I feel like I am on the edge of a major breakthrough.

Then I did more pull-ups, dips, push-ups, HSPU, and a bunch of squats.

5k row: 20:31 pb over last time by 11 seconds but still a struggle in the middle.
First "injection therapy" session for ankle yesterday so was told to avoid jumping or running for the first 48 hrs. I've been using the last few 5k workouts to work on my rowing and save the knees and ankle. Damper set at 6 this time which was better.

m/33/5'9"/175-[95 days since CF Columbus Ohio]

30:11

lost 3 mins from last time
Curse of the DOMS

35/180

25:14 I took it easy. Legs still hurting from Jason. Godspeed

33:55

Did Crossfit Rockford's Wednesday WOD (can find it @ http://crossfitrockford.typepad.com/.)

3 rounds for time of:

7 reps back squat: 215lb (70% of my max
7 reps shoulder press: 155lb (75% of my max)
7 reps deadlift: 195lb (65% of my max) first set, had to switch to 175lb (58% of my max) the last two because my form was horrendous, weight was fine, but I was hurting myself. I really need to get this worked out.
Run 400 m

It was just under 21 minutes. I felt like I had a real good pace during most of it, but only had access to two bars and had to walk to the treadmill, so the changing of the weight really slowed me down.

This was a real fun WOD, not sure if it was just the WOD, or the fact that it was the first full scale WOD I've done at "globogym." (maybe both Smile) The looks and stares were extremely motivating.

M/26/198.5

23'52

Last time was 24'32 or something. And that was on treadmill a 1 degree incline. This was ran outside, much better run.

Robbie,

Strong work brother! You did 'Jason,' both the workout and the man, proud.

Subbed an hour plus Mtn. bike ride in hilly, desert terrain. The hills were a real treat for the legs after "Jason." Excellent demo video, strong effort by a great athlete. I agree with #178, you did the WOD and SO1 Lewis proud.

27/f/129

31:12

Hot as hell out this week!

24:31 on treadmill (PR)

36M/5'10"/165#

3.5 mile run instead of 3.1 (same as on July 25).

23:09

Beat last time by 2:10!

This run came after a vigorous martial arts workout. Very happy I beat my time. Only very minor back pain (compared to a lot of pain last time). Recovered my breath in a little over half the time compared to last time. Results may not be impressive in CF standards, but it's my first sense of CF progress - and it feels great. Esp. after how discouraged I felt after the last WOD.

42yo/175#/m

3.1 miles on treadmill in 24:16

43m/6'4"/235lbs

Row 5K - 19:43

28/f/154#

Outside on flat neighborhood streets - ~32:00

I missed the 7/25 run because I was resting at the time. My previous 5K was ~29:00.

My legs were fried from Jason, which I did yesterday, so I wasn't expecting a PR. My goal was to finish the distance. I had to take more walking breaks than usual, but I surprised myself a few times by running quickly and comfortably. I was quite happy that my hips and knees, which used to bother me when I ran, didn't complain one bit during this workout.

20:58

f/28/159
25:44

26yom/175

25:47. Didn't have it today, the DC humidity killed me.

25:44

29yo M 170lb 5’10”
Jog 750M, stretch

Run 5K: 24:54
Stretch

Compared to 070725: 25:50

This is my first time doing a crossfit WOD.
Cant wait for the next one!

Run 5K: 25:34

#160,
i truly agree it will spread like crazy. I have been training with crossfit since last year as i was a freshman, and really noticed a difference from my previous years. On top of the top notch fitness development, it develops so much more than just your body! There is an attitude and discipline to crossfit, with many football-like movements. Good luck with your program! I am glad to find another crossfitter with a love for the game

bw - ?

time - 20:35

31/M/190

3 rds CFWU
5k run 24:00
Beat my last time by 40 sec

M/21/150
5k = 21:23

M/45/145

# 76 Jim D
That's determination.
Extra coffee required here too.

I procrastinated all day hoping that my legs would feel a little better.

2 rounds of CFWU
5km = 22:32
google says 5km / GPS says 5.6km

I have read some of the Zone comments, and would urge some of you to look at the Paleo diet ( see

http://www.amazon.com/Paleo-Diet-Weig
ht-Healthy-Designed/dp/0471267554/ref=pd_bbs_sr_1/002-5788428-2998447?ie=UTF8&s=books&
qid=1186280384&sr=8-1

and

http://www.amazon.com/Paleo-Diet-Athletes-Nutritional
-Performance/dp/1594860890/ref=pd_bbs_sr_2/002-5788428-2998447?ie=UTF8&s=books&q
id=1186280384&sr=8-2

I have seen it recommended on the Crossfit sites.
No measuring, just careful selection, and then you can eat all you want. No dairy, no grains, no sugar, no legumes, no starchy vegetables, but all the fish, seafood, lean meats, veggies, and fruit you want, plus nuts, healthful oils, and eggs in more limited quantities.

I got to ideal weight and body fat in 4 weeks, and got a 6-pack that I never had before. It works perfectly with Crossfit for me.

BW 127

25:05, off my usual 24:20-:40...hot as blazes here, and I felt like I went as all-out as possible.

23:07

Wanted under 22 as my last 5k was 22:18. Hilly run though and that killed my time. Good run though.

34:58
BW 250

Need to work on this one.

spspspspspspspspspspspspspspsp

26:04

Treadmill. Started at level 8 then had to back off and alternate between levels 6, 7 & 7.5

subbed 5K row

23:10

Mike Donnelly

Late posting: Brand X Saturday Class

Big Dawgs

200M Run
15 DL @ 225#
5 Rope Climbs
200M
12 DL
4 Rope Climbs
200M
9 DL
3 Rope Climbs
200M
6 DL
2 Rope Climbs
200M
3 DL
1 Rope Climb

31/m/185

5K, not timed, 92 degree heat

ran outside 90degrees, /35;00, very good for me i am very new in cf, and also no used to run, so i am happy. Also i am in love with CF. hahaha!!

17/M/175

5k - 22:45 New PR (last 5k-26:19)

Followed up with Jason

14:00

did jumping bar muscle-ups

20/m/140
5k - 18:37 (10 mph pace on tredmill)

Haven't done the run today because I had to be somewhere early in the morning and not still be sweating. Instead I did some heavy deadlifts.
5 x 60 kg (3' rest)
5 x 80 kg
4 x 100 kg
1 x 120 kg
1 X 140 KG (PR)
Will do the run tonight.

27/m/205
legs were still very sore from the last three WOD's. resulted in a poor effort and slower time.
22:26
last time 20:35

Well, we subed 5K row for 5K run..

56/M/188 21:07.7

46/F/125 23:07.5

33M / 188# / WOD #151 / CFT 825

1/3 CFWU

Run 5K

26:12 (pr since college 10yrs ago)

Alright gaucoin, #137...Good go on the rower, telling it like it is

30/M/200

5K

57 deg, light rain

20:24

Time isn't too bad, even though I have not been doing CrossFit regularly for the past month. Aching to get back into a normal routine. Brandon's bad day video made me nostalgic for OH squats.

Scaled to 1 mile: run 200 m, walk 100 m, repeat. No time. I am the wimpiest.

Pre-Jason 5k: 23:13
Post-Jason 5k: 24:27
Scientific? No. But painfully empirical.

33/M/205#ish

Learned something tonight...

5K the day after "Jason" = grueling

23'47"

Just what I needed. Beautiful day here in Perth, Western Australia

22.45mins

Did the run.

Not 5k though. About 4.5k

18:24. My best time is 18:21 for this track, and this time I definitely didn't run as hard as I could. Must have been all the running in the last few cycles. Although, I did those on a t-mill. Weird.

26:59

29:35 ran it at noon, way too hot to run

36 yom, 175
24:46 (same time as last one)
88 degrees, 59% RH

Thought I was gonna take the day off today but because of my Triathlon had to do a 5K anyway.

Sprint Tri
Total time 1:35:30

1/2 Swim: 25 min (I'm slow in the water)
14M Bike: ? (made up good time on it though)
5K Run : ? (legs were lead...but great exp)

21:50
3 Mile run

5k 22:24

5k 24:17

28:48

First time running 5K so it's a useful benchmark. Didn't actually pace myself properly also actually ran too far (min 5.25K, max 5.6K) based on running 12.5 laps of my local gaelic football pitch. (More info on gaelic football by clicking on my name.)

22:26

5 km row 23:31

MDMDMDMDMDMDMDMDMDMDMDMDMDMDMD
~24 HIT A WALL AT ~21 MINUTES

F/30/ 116lbs

cfwu- minus dips and pull ups

5k-24 minutes

37yom
203#
70"

as rx'd 26:20
time was way slow, but very hot 91* and 90% humid at 10:30am, as well not recovered from yesterday's workout.

Fell behind last week and made up Jason yesterday (Saturday) and the Ring Dip, Push-up, HSPU WOD on Friday. Wasn't expecting much on my 5K today, but managed 21:35, 0:19 better than last time which was also a PR and done on a week's rest. I'll take it.

26 min 26 sec

About 1.5 minutes better than last time, but still not my best. Did I mention I hate running? Yes? Well it bears repeating.

Age 35
BW 145#

As rx'd:

20:08

Steve
28:47

Running a day late
21:58
Shaved 2:08 off my time

M/32/168

Buntzen lake run - 58:50

Bwt:157
walk run 1st mile :15::21
sub the rest on the elliptical :21::08
total time :36::29 I need to start running

Forgot to post: Modified Grace

30x Power Clean and Push Press 75#

5:04

31/m/215/6'5"

20:37 as rx'd

On treadmill, no hill or trail running until ITBS is gone. Was surprised (and happy) I made it 5k without pain.

37/M/165
run on tread
20:56

m/37/6ft/168

Did the 5k Sunday afternoon after 2 hours of Aikido.

Ran 3.25 miles as fast as I could, trying for a PR.

Time: 23:59

I have no clue how you 20 minute guys do it. I don't see how I'm going to shave 4 minutes off my time today.

m/39/182 3.25mi/25:32 (kids rode bikes with me-great motivation!)

25:20 for 2.92 miles in oakland hills vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 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 141, hr max 174. google earth used to plot distance.

Charity-Jeff's runthere.com route reversed 23:10
Jeff-@ home outside 21:46

CFWU 5-10-15-15 x 3

23:29

Movement prep warmup
31:40 (11:16-10:11-10:13)
Down the street, and 3 times there and back on the green belt.

m/31/180

25:17

46 / 179

as rx'd - outside course again

29:20

Ran a 10k of Trail!!!

24:53 as rx'd

29:47

I had my 11-year-old son in tow. This slowed me down a little, but not much -- after all, I have him doing CrossFit Kids.

With the boy as part of the act, I was shooting for 30:00. Barely made it.

5k
25.14

Ever time I do this my time gets better. Beat my old time by 46 seconds. Time 24:27

6km Trail Run (Cent Park)
24.51

5K - 25:45 down from 27:30 last time!

This stuff is great Coach!

Age 51/BW 240#; after "ELIZABETH"
29:33, on trails around a pair of lakes. This actually felt good.

My first 5k ever (longest distance I've ever run) gave 100% - finished in a sprint.
24:07 (I'm happy with that)
especially as my first half of there-and-back was 11:34... kept a good pace.

anyone else end up gasping and moaning with a wicked stitch in your side after this?

love it. before CF i wouldn't have been able to jog it without stopping

yard work w/u
5k run
27:56
horrible--- missing waaay too many w/o's lately

Did the 5k today, since the gym closes early, I didn't make it there from work in time.

21:39

Not quite breaking twenty minutes like I did last, still, not too bad since I sort of stopped CrossFitting, or, at least, slowed down quite a bit until fairly recently.

Great time to run, on the tail end of a greatly needed evening rain.

30/168/M

Ran 27:47 today, about 11 minutes slower than my flat ground PR. 5K in the mountains is miserable...but it felt good to get in the running rhythm again. I should have measured my elevation gain/loss like a previous poster but I'm sure I would have been shocked at how little it was vs. how much I perceived it to be.

bw 163 age 38
Squat/Push ups
100/15
75/30
50/45
25/60

pre: hung sheetrock for 10 hours
pressed for time, 2 miles flat- 13:17.

M/37/175

3.5 miles of good hills - 29:12
(also feeling miserable and on Cipro recovering from an unknown bug)

26:37 - Lusk route

23:30

my legs are smoked from the Jason workout and this

23:30 It was hot slow and hard to do, but not bad for a sunday afternoon. My legs are burnt from jason.

12K Bike 22:46

M/22/151
25:30

sub row - 22:15

i was fine at the start and at the end. a lot of meters @ 2:20 pace in the middle. need to push harder.

29/male/152

5.3 miles: 39-40 minutes
7:28-7:40 / mile

Hot and humid. Last couple miles were tough. I'm a long way from where I was 11 years ago.

Out of town with the NY trip. Not sure I will be able to make this day up. Will need to compare to previous time of 25:03.

5K
21:40 (personal best)

As Rx'd

20:45

First time ever timing my 5 km run. Gotta learn to push more on the first half (the 2.5 km time was 10:30).

Done 8/6; TM 0 degrees

29:07, TM PR by 1:03

43yom/170lbs

First week doing CF, first 5k in 10 years.

90 degrees F and hilly terrain...

28:57

38/m/196#

5km: 20:40

Legs wiped from "Jason". I'm hoping for a sub 20:00 next 5km day.

AL

34/m/165
5k 20:54

cfwux3 (pushups subbed for dips)

Mountain Hiking at up to 14000ft
Mmmmmm, 1/2 oxygen content of sea level is yummy ;)

I should add that I've usually looked at the 5 and 10 km runs as 'fun runs', i.e. untimed, just going out and running for awhile, seeing where my feet take me. I love that. But this timed run was a very different beast. It was a real WOD. I'll never give up fun runs, but timed runs will now be a part of my repertoire.

32 y/o male, 148 lbs., 5'6", CF for 13 months

Age 35
BW 181

Quick warmup
25:32, about 3.5 miles

last time
070725

At home

48:50

this time
070804

At home

50:58

m/51yrs/~152/5'8"
< 28:00
Shack to Hull and back.

First day back after 1 month off from hurting myself
5K - 26:31 (about a minute off PR)

32/m/190

Very hot and humid today (my excuses)

23:45

144lbs/30yoa

2.1 miles in 16:13

Yeah, I figured 2.1 was enough.

42/m/182

Completed 5k 8/7/08, 23:25 on indoor treadmill. It is 101 degrees here today so too hot for outdoor running.

Modified CFWU x 2
5 x 45# OHS
5 x pull-ups, dead hang
10 x sit-ups
10 x back-extensions
50 x jump rope singles

Run 5k

Total time = 25:31

180 spm the whole time with hr between 153-157.

ran mrh loop
not exact time but close to 24:00

cfwu x 2
31:04 on treadmill

39 yo/190

32:11 ran on treadmill since temps in the 100's. negative splits. whew, first time in a long time.

32/M/5'9"/198

30:47

did this on rest day soo just posted here:

bwt 240 age 32
ran 4.25 miles on treadmill in 39:30
5k time around 28:20

M44/235#

Ran 5K after walking around all day. Lack of focus, caught myself daydreaming (and going slow) several times. Duh.

Time = 30:17, "sled hill 5K"

Laura: somewhere between 35-40 minutes. had to walk the whole thing as i literally could not even jog...SO sore from 'jason' still! tried to jog and legs would not perform :)

L.

M/181#

20:52

Tim:

29:39 as rx'ed

Nowhere near my PB but not my worst either.

Running mid-day on a 95 degree did not help.

Tim: 29:39

cfwu
29:46 - 1 minute worse
30 ds hotter/all/legs sore from last wo

3.1 miles outside

10:17 run (6:58 1st mile)
12 min walk
5:48 run

Total time: 28:05:54

Did Wed Aug 8th Back Squats yesterday
Catching up with the 5k from a week ago.

Approx 24:30-25 mins (marginally faster than last 5k)

Get a stopwatch!

Just realised how much slower my running has become since taking an 18 month break.
Two/Three years ago I used to cover almost 25.75k (16 miles) in just under 2 hours. And do a muscle n fitness style workout. Got a lot to catch up on.

M/48/5'10"/171

5K SUB Row

22:17

24:36

Bow Wow Road

22:30?

24:08

Temp 99
29:10
Whew!