There's an awful lot of running lately...

Not that I'm complaining, though. :D

i knew it! I thought 5k or deadlift 1-1-1-1-1-1-1

AWESOME! except that it's over 100 degrees here. LOVE sweatin it out.

jeeeeezzz! how freakin much is that im a sprinter not a distance runner! i never paid attention when the miles were goin on in track :/ now i feel dumb haha

AP

I ran this morning for my cardio workout,

Ran 3.25 miles
just under 23 minutes

Not bad, but could be better. Good luck to everyone!

-Chris
USMC 2/1

so tired of my workout,it kill me!tomorrow no option , or run or run!!and hope maybe wend rest!!thanks

Nice work Greg and Mallee! And congratulations on your recent engagement!

Nice work Greg and CONGRATS!

World Class Rob- What's going on brother?

Very impressive Greg A. You too Mallee.

I've never even attempted 3.1 miles...so if i can't make it would it be just as good to do interval sprints for a 5K? comments greatly appreciated

Derek #10 -- I think you need to attempt it. I don't care if it takes you two hours -- complete the 3 miles how ever you can and then the next time 5K comes up you should be in better shape and beat the heck out of your time. Very motivating to know that you are getting in better shape!

Just my two cents

Thank god...I love running in 100 deg. heat better than 150 pull ups any day.

-Kindred

I read the PDF by Gordon Pirie that was mentioned in the forums (w/f safe): http://www.geocities.com/jsgilbody/Gordon_book_040104.pdf

I'm going to really practice my running form, see how it equates to time. I immediately found a ton of faults in my stride just going out in the street for 15 minutes.

#10 Derek O,

Before Crossfit, I had never even run 2 miles at one time in my life. The first time I saw them post a 5k, I just picked a nice, slow pace and had my fellow Crossfitters give me motivation to get through it. You can walk, jog, rest in between as needed, but try your best to finish it if at all possible. Jogging music helps!

psyched about the run. I haven't been recording my times but its rewarding just to finish. I feel in much better shape than I ever have before. Thanks Coach n Crossfit!
Enjoy your run tmrw guys!

We have been breaking records in the 105 range since last week; that and the New Orleans humidity and this should be fun!

M/20/130lbs
#10
I'm gonna go against the advice given to you by other crossfitters only because I'm a fairly avid runner and I've run competitively in the past. The best way to start or improve your 5 km time is to split it into two sections of 2.5 km and with a minute rest (which your should be walking) in between the two sections. This is a more effective way to work on your cardio and your recovery period. You should attempt to run these two 2.5 km section at a faster than you would run a full 5km. Eventually as you progress attempt to diminish this rest period. I hope this helps and is not to complicated. Its easier to track and co-ordinate this on a treadmill.

OSV it's hot up here in Natchitoches, LA too. I was just sayin I needed to work on my runnin. Can't wait to sweat out these Rolling Rocks. Good to see someone else from the great state of Louisiana on here. Geaux Saints superbowl bound baby!!!!!!!!!

#10 Derek

Don't quit before you even start.

Wow, someone in yesterday's series of comments actually called this. This'll be a nice break from those hellish l pullups

Oh Boy, hot and sunny at the beach

Soft sand run for about 40 minutes...

Coach: would I be better off getting to a track since I need to improve my 400/800M speed?

Thanks, Wayne.

Doing this with some weight (BA) and boots...poop on myself. Let you all know if I did.

#17 Hussey,
I bet your second half of the run is faster. Kinda like a warm up.

THANKS FOR ALL YOUR HELP ALREADY FELLOW CROSSFITTERS! ALL THAT ENCOURAGEMENT REALLY HELPED
PLUS...
i found a site that makes mapping out your runs easy so you can get exact mileage and go a different route whenever you run,

http://www.gmap-pedometer.com/

In regards to #17 Dan's post about splitting the 5k into two 2.5k segments. It's a great idea, especially for those who are unsure of their 5k abilities.

But there is more than one way to skin a cat. If your looking for a way to change it up, try doing
12 X 400 meter repeats. Divide your last 5k pace in 400 meter intervals, and pick a goal, and try to beat your time. Rest for 30 seconds between laps.

Or 6 X 800 with the same theory.

One thing I have learned from workouts like Tabata This and FGB, is learning to be the most efficient person you can possibly be. Finding the fastest way to run your 5k is no different, regardless of the method.

5K 21 mins

Iraq, 118 out. 5k 2311......i think....YEP Pukie time!!

28/M/217

Amundson! With all that dancing around and squatting on the 10 second rest you had another 5 reps in you!
HAAAAAAAAAAAAAH! Hugs to both of you.

#10 Derek O.
Like everyone else has said, just power through that 5k. You'd be surprised at how much better the run feels after that first 10 minutes or so. If you gotta break it up a bit, do it, but try and keep moving at a decent enough pace the whole way (no walking) if you can.

25/M/218

Had to do it on treadmill, currently in Beijing and pollution stops you being able to run more than 25 strides outside.

5k 31 minutes,
The lack of air con did me. Used to be able to do 5k in <19 minutes :(

As a recently converted LSD to crossfitter I gotta love the the 5K days. I don't mind posting those times.

about that tabata video... doesnt stopping at your target # defeat the purpose of doing a tabata in the first place... its suppossed to be as much work as you can in 20 sec w/ 10 sec rest... all that guy did was 8 sets a 20 with about 15 sec rest in between.... thats a completely different workout imo

doesnt , in theroy, that scoring method kill the idea of what a tabate is suppossed to do?

GEO

Well, I missed the last two runs so this will be good to try out.

About gaming the tabata system, in which you pace yourself for better overall score: Is this in keeping with the set-up? My thinking is that it is in keeping. Some study or other thinks that more powerful rep sets train you better than same number of reps done slower (using your fast twitch is better than the slow twitch I guess). So GA's fast 160 push-ups in 4 minutes is better than same amount in 3 minutes where the last 30 or so are VERY slow. So doing Tabata, you train better than just doing the same amount straight through.

Just wondering. Besides, I use a tabata concept when doing other WOD's, ex: Chelsea where I rest 10 to 20 secs between rounds.

Oh god, I'm glad I have an excuse for not doing this one. I'll be playing catch-up today.

'all that guy did was 8 sets a 20 with about 15 sec rest in between'

If only it was that easy.

While I agree that 160 push ups in 4 minutes is awesome, I feel it defeats the purpose of the tabata. Through this site, I've been told that you are supposed to max rep each set while doing the tabata. This will build strength and endurance, which is why it's stated that to measure the exercise you count your lowest score. Great work by both of you, but it's not a tabata

21 y/o m 165#
5k- 19:40 on treadmill, new pr.

#31 GEO

No. Doing 160 pushups in 4 minutes doesn't "kill the idea" of anything accept being mortal. In my experience this technique not only generates better tabata scores and total work done, but it also provides a very methodical way to train. Next time, Greg can shoot for 21 reps per round. It's a much easier way to focus on your goal than just going balls to the wall for the entire 20sec and hitting muscle failure at round 5.

If it is not "pure tabata" by definition, so what. This is the black box folks, not Muscle Fitness Magazine. But if you want to do it different...great...that's the cool thing about CF. But I'll bet you a cheeseburger that after a few months of CF tabata workouts you'll see why this is a valid and effective technique.

Re: Geo, Rob A comments on Gregg's tabata score: You are suffering from a lack of use for, disdain about and inability to do, something you know nothing about.

20 Tabata push-ups per round is AWESOME, no matter how you slice it, and achieving such a thing is amazing: not likely you would ever be able to do it by the max effort method you postulate, in fact I think your number of push-ups in round five, six, seven and possibly three and four, would be zero.

Do you see the problem, or do I have to spell it out for you?

Geo (#31) and Rob A (#34),
Not in this case. The original conception behind the Tabata interval was to blur the lines between anaerobic and aerobic training. In that case, working for the full 20s and resting for exactly 10s was essential. With pushups, the critical demand is not on the cardiorespiratory system, but on muscular stamina (which is why the squats and jumps between rounds didn't limit his performance).

In CrossFit, we score the Tabata workouts by the lowest of the eight rounds. Inevitably, this leads to strategies like Greg's to maximize the last round's reps. Had he exceeded 20 reps in the early rounds, he'd never had completed 20 in round 8.

It is a fair question to ask whether the adaptation would be better had he maxed out each round, even if his last round (and thus his score) dropped significantly. I don't think there is a clear answer. What is clear is that going from a "gamed" score of 15 to a "gamed" score of 20, regardless of rest, is a marked demonstration of improved capacity. It is also clear that no other method has been demonstrated to be more effective.

Most Tabata workouts are scored this way, and most CrossFit athletes see substantial gains in their scores over time. The workout named "Tabata Something Else" scores total reps, so the gaming is entirely different. The athletes who post the tops scores on Tabata This also post top scores on Tabata Something Else.

Unless you're doing an indefinitely sustainable activity (like riding a bike, rowing, or running), most athletes are not capable of sustaining eight 20s rounds of high output; almost everyone takes a short rest (or several) at some point in the 8 rounds. Whether that rest comes as part of a strategy or forced up on you against your will is hardly a basis for dismissing the stimulus.

If you watch the videos of the best CrossFit athletes, you see that they all moderate their intensity to maximize their scores. Going to failure as fast as you can is not the way to elite performances, nor is it tactically advantageous.

CrossFitters are competitive, so they'll shoot for the best scores any way they can within the rules. When you show better results from a different method, let us know. We'll be stoked to follow you.

I'm excited for the 5k!

About that: does anyone recommend running on a track rather than cross country, or vice versa? I'm wondering what would be the most efficient way to speed up the 5k time.

Thanks!

You'll run faster on a track, but cross country provides more fitness benefit as your stabiliser muscles are working a lot harder.

(40yof)
Seeing my SO tonight so good job I did this Sunday! 32:20 (mixed surface/terrain)
If he bails on me I'll run it again anyway.

5K
New PR
21:33
enjoy.

That's sick.

46 yom
195lbs
first time...
5K
28.23

Ran a 5k yesterday, last time I did it in 37 minutes this time I knocked almost 2 1/2 minutes off. 34:46

CFWUx1

25:06 (Shores route)

CFWUx2

25:20 (Shores route)

M/34/5'4"/150

23:52.8

Mark 26:12. Last time 28:11.

m/39/210
30:12

5km (3.1 miles)
Ran outside in neighborhood.
Measured by Garmin Forerunner 101 (GPS)
Time: 17:58

41yom/207#

25:39 great morning! Last two weeks in high humidity. This morning was 65 degrees with low humidity.

25:33 as rx'd

I have to agree with the people that say this is not a true tabata. I understand that crossfit has alot of competetive people and having the best score feels good, but at what cost. Did they get a great workout; yes. Was it max effort for 20 seconds; no. I guess the real question is does any of that matter if at the end you have nothing left.

21:26

18:57

5 min rope skipping + CFWUx3

WOD: 22:46

I Hate Running! Could have done it faster though if my body wasn't still annihilated by yesterdays WOD..

37yoM/5'8"/148lbs

As Rx'ed
23:35

#38, #39, #40

Read the FAQ's: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Doing 15 seconds of an exercise and resting for 15 seconds is not a Tabatta. Call it push-up intervals, call it as many push-ups as you can do in 4 min, but it isn't a Tabatta. 160 push-ups is impressive - even with the last couple of sets executed with increasingly deteroriating form.

I watch these videos to see incredible athletes doing incredible workouts; it's always a dissappointment to download them only to watch the demonstrators' form deteriorate as the workout progresses. How are you supposed to be able to compare your results to anyone elses if you, or they, aren't working out according to the same rules? That idea is one of the cornerstones of this community.

41/168

34:47

Didn't want to push to hard, wanted to see if the leg could take it.

The weather in Chico Ca. is 60 degrees at 0630 hours. Nice run. Threw in seven 30 second (3/4)sprints. Cool down with a walk to enjoy the morning before work.

23:31 min.

-good day

38/195/6'1"

Using a treadmill: 2.4 miles in 19.24

This is it a true tabita debate sounds a little like is a kipping pullup a real pullup. The first time I did this workout,(as part of a greater circuit), I did 26 pushups in the first 20s and quickly crumbled to something like 4 and my total work output was similarly affected. Although we are hardly similar, I suspect Greg would have experienced the same fate and not achieved the total work output of 160(he probably would have stumbled in with 158 or so). Also keep in mind that he was able to do pushups for the entire last 20s interval, a good measure of endurance. In my case, I did 4 pushups the last 20s and laid on the ground. Therefore, I think there's a fitness positive to gaming a tabita. My .02.

This is pretty neat. I have never done a 5k before. In fact, until recently, I have skipped a lot of the running WOD's or subbed other stuff because running just freaking kills me. I committed last night to doing it no matter what today, even if I have to crawl the last 1k!

So, with a splitting headache to boot:

40:36

Back in April, 07 I was out of breath walking up the 13 stairs in my house. Today, 4 months later and not having run before that for 25 years, I did a 5k in 40:36.

I'll take it!

CinVT

6/26 - 22:48 (pr)
7/25 - 23:37
8/4 - 23:44
8/14 - 24:00

Age 29
BW 160

46 y/o M
189 5' 10"

cfwu

19:30

Derek... that's the coolest map I have ever seen. Thanks for the link.

33/m/208

24:56 Man, I am NOT a runner...working on it though. I had to talk myself into it today, I was on a treadmill right next to the brand new Concept2. I would so much rather row than run, but I'm making a conscious effort to get better at the things that I hate to to do. I suspect I hate them so much because I'm so bad at them.

M/48/5'10"/171

5K SUB Row

21:17
----------------------
Compare to 070804

22:17

As rx'd 27:00. On the treadmill. I'd like to compare to a 5k outside on the road and on the trail.

Brandon (#59),
I think you are confusing the method for the aim. The goal of CrossFit is not to produce athletes who have perfect form and look great during workouts. The goal is to use workouts to increase the athlete's capacity across broad time and modal domains.

Your assessment would be 100% correct if every degradation in form resulted in a diminished adaptation. But, in fact, the opposite is true (up to a point, of course). The degradation of form at the end of a high volume workout is inevitable with max output. We posted this video of Greg because even though his pushups weren't perfect at the end, the range of motion was still legit. Given the level of fatigue and effort required to complete the last couple sets, I'd call that a stellar performance. In fact, if Greg's pushups had been perfect in Round 8, I'd advise him to go harder, and rate that workout only a moderate success.

The bottom line is that if you never train to the point that you are so tired that maintaining perfect form is impossible, you are well below your capacity as an athlete. Obviously, if the form degrades to the point that it's dangerous, you've gone too far. Proper form is essential for maximizing safe and effective training, but in terms of an athlete's real world capacity, great training executed poorly is more effective than poor training executed perfectly.

Work output, as measured by foot-lbs/min, is king. The only way we've seen athletes maximize work output is by using the best form possible under increasingly stressful efforts. That's very different than pulling back effort as soon as there's any degradation of form.

Did you notice Mallee smiling during her workout? A good example for all.

I´ve been running 5K jogs usually 1-2 times / week.
This was the first time I tried with Polar HR measurement and time.

Went quite ok I think, 20:59, avr. HR 169.

Just came accross to this site and got immediately excited about this!

- OlliS

38/M/168/5'10"

Cowles Mountain,
36 minutes or so (I forgot my stopwatch).

Congrats chrisinvt, #64. Way to go. Crossfit is a great motivator.

29:51
Faster than last time, but without the normal hill at the end. Different route, since I'm still in San Diego.
Sue

Had to outrun a storm this morning. Ran on the road, didn't feel too bad.

Jon 30:30
Zack 27:30

I believe the quicker time to be a result of giraffe legs on his part, and tree trunks on mine.

42yom / 149

WU - Various Stretches and long fast walk
WOD - 5K - Time 23:03

5 seconds better than last time but still off my PR

Maximus,
I dont think there is any need for the rude rhetoric? I think most of us are here to learn, discuss, and even disagree, respectfully. That's what i believe separates this community from the masses and is how training methods progress. It should be okay to have a differing opinion here. Some of the posts even mentioned 160 push ups in 4 minutes was awesome.
While 160 push ups in 4 mins is super amazing and is probably a better training method for making gains, it's not a true tabata, so score will be off compared to others who do true tabata, by its definition.

thanks,
Tom

41yo/f/165#
still playing catch up, did yesterdays WOD modified
split each set of LPU into half on the kneeling assisted PU machine but did it sitting in L position other half of PU did on standing assisted PU machine
did double # of single jumpropes
everything else same
36min
GOT TO GET PU's goin off these assited machines!
Looking forward to the 5K run tomorrow-already plotted a route so I'm not on the treadmill as usual.
AWESOME video of tabata pushups:)

I'm playing catch up today. My flag football team played in a two day tournament this weekend, so I haven't done the WOD since Wednesday.

28 M/5'4"/170#

3 x Warm Up:

50 Double Unders
20 OHS w/ Oly Bar
20 Back Extensions
10 Chin Ups w/ Leg Raise
15 HSPU's

1 set of 135# Press x 3 reps

WOD 070810:

Press 5 x 1 rep
155-165-175(fail)-165-170(PR)-175(fail)-175(fail)-170
Push Press 5 x 3 reps
155-165-175-185-195
Push Jerk 5 x 5 reps
155-165-175-185-195

WOD 070812 "Grace":

30 x 135# Cleans
2:50

Depending upon how self destructive I feel after work, I might try to do yesterdays before I teach class tonight.

Well, just looked back at "Grace" and saw that it was supposed to be Clean and Jerk, not just Cleans. Guess I'll be redoing that tonight.

Sup yall

I'd just like a clarification since I've been confused with some of the comments as for today WOD.

5k is 5 miles or 5km ?

I'm pretty sure its 5miles but i'd just like to be sure

Thanks in advance

-Fred

#80 Fredastere - it's 5km, which is 3.1 miles

Fred#80

5k = 5000m or 5km (3.1 miles)

Cheers, kempie

#52 HarryHogg Awesome time.

#40 Tony B Thanks for the informative Tabata explanation.

5K as rx'd 21:43

0:08 off pr from a week and a half ago. Not surprising given yesterday's WOD, but actually felt pretty good.

After: Inspired by Greg and Mallee to Tabata Pushups. I've been trying to increase my pushups given that its one of my (many) weaknesses. 11 straight across.

Just had a quick question. I am three weeks out of a ACL reconctruction surgery and am concerned about comming back. How should I approach my (slow) return to crossfit? Any readings or advice would be a great help.

as rx'd around my neighborhood

29:09

36 yrs/196/5'8/m

warmed up with a mile. then tried to run pretty hard and found that my usual 24 min was not gonna happen, so instead of walking i slowed down and jogged the 5k in

26:57

bit disappointed, but just gives me plenty of room for improvement.

34 yrs/150/ 5'10/f

31.26. I'm not exactly speedy at the best of times. I shall improve though. By the power of crossfit I swear it.

f/28/105#

pre: cfwu x 3

24:11 @ 2% incline on treadmill
(wish i could run outside!)

post: 15x10-second handstands, snatch practice

bw - 213.5

time - 20:46

42/M/6'/190

31:31:58

#87 Randy

CONSULT YOUR PHYSICIAN!!!

ACL reconstruction is not something you want to mess around with, period! Talk to your doctor, do whatever he/she or your physical therapist tell you to do. If you don't, expect to have consant pain and knee injuries for the rest of your life.

Whatever you do, don't trust your rehabilitation to a bunch of people on a message board that you've never met and have no way of verifying whether or not they actually know WTF they are talking about.

Just to make sure I've made myself clear.

GET THE #^%#$ OFF YOUR ASS!! CALL YOUR DOCTOR!! DO WHAT THEY TELL YOU!!

bw - 195.5
27:46

bw - 186
35:24

#87 - Randy,
3 weeks is not much time to recover from ACL reconstruction. I have been through it myself. I would be very careful about most of the exercises as RX'd as they put a load on the knee, so you'll either want to avoid them or seriously scale them. You may want to think about those that don't stress the knee much at all - sit ups, dips, pull ups (careful getting down), etc. - and string together some of your own workouts or just work on those for form. As you are able to put more on the knee, just go easy on the weight and watch your form because the tendency will be to have your good leg take load off the injured one, and that will not help. I have a more recent knee injury that prevents me from doing weighted squats, lunges, running, and a few others. I try to sub in biking when I can or abbreviated movements / light wieghts as I continue to recover.
Good luck.

Great timing for me, as today was my first PFT for the marine corps.

5K (3 mile)- 21:22
18 strict pullups
88 situps / 2 mins

I've only been crossfitting for a few months, but it is exceptional for this sort of conditioning.

ooh-rah!

wow very sore from yesterday. Did the first 1.5mi in 9:30. Long time since I ran distance. 28:20. Tabata Push-ups 20 each round.

Comment #72 Tony B.

I agree with you and say that form gets increasingly hard to maintain the harder you go at it. What I've found with Crossfit over the past few months is that if you don't push yourself until you nearly fail, you've already failed. It's about pushing yourself beyond what your mind thinks your capable of. Form is VERY important so you don't end up killing yourself (which is a plus in my opinion) but talking about the pushups and how his form was deteriorating, that makes sense. If you can do something perfect every time, the entire time, where's the challenge?

No run today, just Grace and and the first round of yesterday's debacle. Back to the hospital.

after an awful w.o.d. yesterday, i had to sub today(babysitting the kids)....did "cindy" in the garage....18 1/3 rounds.....after about two months on the crossfit program, i feel great!!!! total new outlook on "lifting" and fitness in general!

Day behind. WOD from ystd, posted there.

While I think about the Tabata discussion, in the original work is the scoring as we do it in "Tabata This" with lowest round score, or "Tabata Something Else" with total # of reps?

33 minutes. Thanks to Derek for the cool gmap.pedometer.com link!

5k, first time running out in the new neighborhood.

19:10

Harry Hog... you're an animal, I hope your gps is wrong :) Don't sound like a hog to me at all. Keep up the awesome work in Oklahoma

ran 5k.

27:12

treadmill @ 7.0 mph or ~8.3 min/mile. hey, no stopping! how 'bout that!?!

#10 Travis-
However you have to do it, do it! Ashamedly, I admit to skipping runs in the past- I run because I have to, not because I want to. I made myself stop making excuses, and just ran my first race on Saturday- an 8k Mud Run (actually more of a sand run). I was doubting myself all the way up to crossing that starting line, but I really surprised myself, finishing way better than I thought possible. This stuff really does work! Good Luck!

Way to go CinVT

Newbie to Crossfit - just found the website yesterday. My workouts have been spotty the last few months, so I am not in the best of shape. Anyway - 46yom 185(ish) 5'10"

Ran 5K in 31:47 - pretty hot here in AZ, but I ran at about 5:30 AM while it was still relatively cool :-)

Those Tabatas were intense - I was cruising along until about round 7, where I only got 6 :-)

For runs - check out mapmyrun.com - great mapping tool for planning runs.

5 km in 23:40 - unfortunately had to do it on a tread mill at 1% incline.

TK

Having tabata(ed) this and that yesterday, I was very interested by today's video and debate. I used the lowest round score while doing rowing, SDHP, clean & jerk, push-ups, sit-ups, wall ball and squats. Each time I set a fairly high # in the first set and then just tried to maintain it throughout. Having less experience, I was pretty poor at pacing myself, especially on the push-ups. I just tried to push hard in the final rounds to keep my score up even though I could barely breath.
I'd be willing to bet that Greg, having done the tabata before, knows his limits and set a # he knew would be challenging for every interval, but still maintainable. He'll probably shoot for 21 next time and it may allow him a couple extra seconds rest in the first few rounds. But, his strength-endurance and glycolytic capacity will still be pushed to the limit by the end of the 4 minutes, perfect form or not. As for the jumping squats, I believe that he was "met-con" challenged and he was using added movement to help move the lactic acid out of his upper body, despite the difficulty most humans would have breathing at that point.
Is it a "true" Tabata? Who cares!? It's great training and an awesome feat of endurance and conditioning. Now go try it yourself!

I just wanted to put my .02 into the mix regarding the video from today. There have been suggestions that because of the method used other crossfitters cannot compare their results (Brandon #60). You should really only be comparing your results to YOUR previous attempts and as long as you stay consistent with your method you will be comparing apples with apples. The videos presented and other results posted should be for information only and not realistically comparable. Take today’s 5K for example. Not everyone is running the same track/route so how can you compare your time with anyone else’s. The times range because of environmental differences (hills, grade on treadmills, temperature, humidity, traffic,…). The best time posted today could have happened on a 5k stretch of straight road with no cross streets to worry about with a slight downhill grade and a tailwind at 65 degrees f and 40% humidity. I know I cannot compare my run with this. I usually look at times of some other posters (aft, opt, gaucoin, kelly moore, apollowswabbie, john wopat, intent and others) but I still know that I can only compare my results with what I have done previously and if this is a first go at a WOD then how I felt about my results in the end. Whether it was a true Tabata or not who care. Get your clock running put in your 4 minutes however you want to do it and now you have a benchmark to compare to.

Mike

Alright, run day. Although I suspect I'll be running more than 5K. And I'm definately going to try out those Tabata Push Ups. Would be interesting to see how they effect my APFT.

26:39, about 12 seconds slower than last time, though I thought I was pushing myself harder. Oh well.

Kind of curious on how this Tabata strategy compares to just going all out on every interval. Do Greg and Mallee have any recent data to compare? What I would expect is that since the Tabata is scored by the lowest number of reps in any interval is that going full out will yield a lower score. I also suspect that the total work performed is probably greater under the strategy in the video than for full out (esp since a subject would tire pretty quickly with successive intervals). Average power for the entire 8 min should also higher while the full out method would produce the highest peak power. Didn't mean to be so long winded. Just curoius. If max work output is what we're after then Greg's and Mallee's startegy was right on the money. Also, gives one a target to shoot for on the next Tabata push up test.

5000 m row
26:02

31/m/215/6'5"

21:08

First 5k since knee pain (ITBS) in April.

Read some suggestions here for a beginning runner to do intervals instead of running at a steady pace.
I've always felt that intervals are far more punishing as in when I jog..then sprint, then jog etc.. running steadily for the whole duration is much easier for me, so since starting with CF I've always done interval runs.
Any thoughts on this?

32/F/5'10/153#

24:03 (PR)

27 seconds faster than last time! (24:30)

Yesterday was hell, but I think today was worse only because it is a singular type of hell. At least yesterday was a variety of suffering! ;)

5am - "Karen" - 5:06
Noon - 5K - 19:21

not up to par on 2 a days "yet"..note-do not carry music next time, screws with rhythm

23:52. Not my best run ever, but better than the last 5k. This is what happens when I don't run all summer. I lost about 5 minutes on my 3 mile time.

obviously, I'm delirious. I meant, 'today was hell'...

m/33/5'9"/175-[105 days since CF Columbus Ohio]

28:16

Back on the wagon today after yesterdays debacle, "Determined to Improve"

1:55 improvement in 10 days. Tanks CF!

23/m/298

43:16
i swear it feels like running through water down here in south florida, so hot and humid

Hello Crossfitters,

This is the first time I've posted (been doing Xfit for about 4 months now). I had a funny story happen to me on my 5k this morning that I thought some of you might enjoy. I began my run at 530 am. About 3/4 of a mi. into it I have to go through a strectch where there is an extreme grade in the road with dense vegetation on both sides. Since it was so early in the morning, I decided to run this part in the middle of the road because running on either side is tough on the ankles due to the angle of the road. All I was wearing was my running shorts, and since I'm pretty white I figured a car would see me and I'd see its headlights.
So I'm trucking along listening to my ipod while Buckcherry's "Crazy B***h" (best WOD ever by the way) is blasting. I see some headlights a good distance behind me so I make my way to the side of the road. As the headlights come up I notice they're not on the side of me but right behind me. All of a sudden I get slammed in my lower back and go flying to the ground. I lay there for a second wondering what the hell just happened. I stand up and I go around to the driver's side. It was a hippy driving his Scion. He started freaking out and asking me if I was ok. I said that I thought so and asked him if he saw me. He said he saw me the entire time but thought that I would go to the left of the road and he would just swirve around me. I looked myself over and all I had was some scrapes. The hippy asked me if I wanted him to give me a ride home. I thought of CCT Joey's inspriational interview, shook my head no and said "Hell no bro, you got my adrenaline going now so I might as well finish the damn thing." The hippy grinned and told me that I was nuts and then motioned for me to go ahead. I said "No thanks, by all means you first, I think its better if I run behind you."
I still can't figure out why this guy was driving his Scion through this neighborhood at 530 in the morning, but it was definately an experience. I'm just glad that it was a Scion cause most guys around here drive big ass trucks (I'm in Jackson, Mississippi), if it would've been one of those trucks it could have been alot worse.

Sorry if this little anecdote was too long. But I'm bored at work, my knee hurts like hell, and I haven't been able to tell a person about this all day.

By the way, 5k, 24:07 minus a few minutes.

m/45/180
glad to be alive. as rx'd 3.2m 30:05

29:08

Next time shooting for < 27:00

24:24

On treadmill

114 - Jakob. My thoughts, since you've asked, is that Coach is an expert at programming WODs. If he wasn't, we wouldn't be here.

Keep in mind that when one programs for one's self, one tends to avoid one's weaknesses in favor of one's strengths.

24:36 as rx'd with Red in tow

#114 Jakob

The goal of the 5k or any distance race is to finish in the fastest possible time. The suggestion to do intervals to a beginner would mean run until you have to walk, but keep walking. Run again when you can, even if you walk 3 miles and run .1. (Hopefully a beginner could give a little more than that!) Just a scaled version to complete the RXed workout for a beginner so they can get the best workout possible, and strive to improve. The intervals you say you do probably ARE harder than the steady state running, and I bet you times are better too, correct? More work done is less time = CrossFit's main goal of training.

F/17/115 34:10
M/45/225 33:40

110 degrees.

59:35 for my mini tri:1 mi.run,3.5 bike, beach run,1/2 mi swim, reverse everything. I did this on 7/25 in 1:07:56. My improvement is due to better transitions(2-3 min.), faster runs(2-3 min.) and calmer ocean water which made the swim a little easier. Oh, did I mention CF? Thanks, Coach! BW:176 Y/A:58

41yom 182lbs
Did Fran instead, because I have a soccer game later.

Fran (85lbs barbell) otherwise as Rx'd: 8:15

M/36/212 lbs.

5.74 km in 30 min 10 sec
in mid-afternoon heat
my best time ever

thanks crossfit

#96-ADG
Thanks for the advice. Just anxious to get back and to do it correctly.

46 / 179

27:54 much better than recent runs considering yesterdays WOD

finished with 5x5 back squats 180-160-160-160-160

21:57
Incline tread 8.4, last .35 10.0.

M/25/208#

I haven't ran hard in over a month and it showed in today's run. My goal is to break into 21m for a 3 mile run.

3 miles in 24m 20s

28/M/185

27:28 on trails

One minute slower than last time, but I'll take it coming off yesterday.

M/45/175
27:20
98 degrees 90% humidity
Crazy
Clarksville, TN

M/25/61kg

5k in 26:30

I got 30:01 on 070804, so I'm improving!

I've got a bunch of blisters on my toes from this run. Is this a sign of bad footwear or bad form? Or perhaps it's unavoidable for someone who hasn't done much running until recently?

23:37 4.4k

Slow but felt good, had a lot of bounce in the legs the whole way, wasn't gauging pace though, I need to start doing that.

36/m/165

still with the bad knee so I subbed

5K row 5K row (bwt 165# 21:08 171.5 watts Power Ratio 1.04)

915m (1,000 yds) swim 15:31

M/181#/37yoa

20:08

21:50 5k run - last 3 times have been 5k rows due to a knee and ankle injury. Weather was great but a little headwind on the way back. Correct route this time gaucoin. I'd have to dig back but this may be a 5k run pr for me. Now I have to get under 21 then sub 20

I'm enjoying the tabata discussion immensely. I remember my first competitive tabata squat session. I did 30 on my 1st round, gradually deteriorating on successive rounds. My score was 11. I think I was the low score of the class. I could hardly walk for the next hour or so. On the next competitive tabata squat session, I "gamed" it. I shot for 18 and managed the effort per round accordingly. I scored 17. I think both approaches have value but I, too, wonder if the intended benefit of the protocol is only realized by going 100% per round. Was my 11 the more valid score? Did I derive more "tabata" benefit from doing it that way rather than gaming it? But another way, is "managing the tabata" an oxymoronic phrase? Is "selling out the tabata" redundant phrase?

on 070807: 23:07

Today, same route but midday on much warmer day: 24:29.

Bottom line, I just didn't have it today. Just strapped on some tunes and went though.

4 kms in 17 minutes blank.
same pace for 5 kms would be about 21.15

I've re-read the comments and I noticed that Tony has largely addressed the questions that I raise. I would say that to have an "un-gamed" score of 20 pushups, one would have to have started out with a much higher score on the initial rounds say 40.

Blisters could be from anything, but some good ways to prevent it is shoes that aren’t new but not old,
Powder before you run. And thick running sucks. Or even some nylon socks underneath the typical white sock.

I zoned and did 5miles- 43:45 minutes. :)

and im fasting, have not eaten since sunrise. :) :)

40 5'9'' 170 m

25:14

Plus a few 40 lb. Turkish get ups for fun...

3.1 miles at .5 incline

24:57

almost 2 minutes faster than last 5k! and that was only a week or so ago!

35/M/175

As Rx'd: 26:30

:19 slower than last time which is a little upsetting. In particular because this time it was only 80 and much lower humidity. Oh well, need to crank it up a notch next time!

Tony B: thanks VERY much for the informative and well-thought comments regarding tabata protocol and power/work capacity. Distinguishing the intent of the protocol and of crossfit, with "what is sustainable or unsustainable" for the prescribed 20s clarified my understanding.

By the way, is Tony B = Tony Blauer?

Back from a busy weekend. 3 homicides and two wounded. Missed yeatersdays work out. I did run today 3 miles 1st half 8:15 pace 2nd half 7:40 pace. Very hot in Florida.
Greg great job my arms were hurting just watching you.

21:27. Time started in apartment and ended at the same place. It was a couple of seconds faster than last time even though the run was a little longer and it was dark.

3 Rounds for time

400m Run
30 box jumps
30 wall ball shots
30 alt 1 arm KB swings
30 alt 1 arm KB press
60ft burpee broad jumps

time 41 min 16 sec

OUCH

No warm-up, being outside was warm-up enough.

WOD
5k on the beach. :33

Temp was 98 and humidity was about the same. I know it's nothing compred to what our Brothers in Arms in the Sand are putting up with, but it was still a smoker. We ran on the beach during lunch, trying not to run over Vacationers from Georgia and Alabama. Ran at a :10 mile pace, but felt more like a :07. Will have to re-carb w/some cold ones after work.

Bone- Thanks for letting me know you were going to Happy Hour early bro.

Get some, Go again!

Bwt 209/51yoa
#118 Jakob - I say that whatever gets you through the WOD is good. I completed the 5k in 30:57 by doing intervals. After 35 years of running my knee won't let me run continuously for long. My intervals are long, 8 - 10 minutes run, 2-3 minutes walk.

39/M/180

Ran 3.25 miles 29:00

#142 - footwear. I'm convinced now shoes made today are made for heel strikers, not forefoot runners, one of which I am.

I would suggest if you have the money www.newtonrunning.com

These shoes are amazing.

29yo M 170lb 5’10”
Jog 750M, stretch.

Run 5K: 25:29
Compared to 070804: 24:54
Stretch

1st 5K ever!
Right after two football practices.

31:26

23/m/170

23:38 as rx'd...hot today

First day back, after 2 months of leave. Such a bum. The run went suprisingly smooth. After the run I did Mondays WOD to catch up.

21:13

Good to be back.

Decided to do GI Jane today. Since the video was posted a few weeks ago it has been calling my name. So today I gave in and did it. Actually other than a few blisters it wasn't too bad.

G.I. Jane.
100 burpies
100 pull ups

11:14

It felt good. I think that I could push it a little harder next time.

I am a forefoot runner and I find that Nike Free 7.0 works well for running and for lifting in the weight room. Also, my 5k is going to be split up during a pickup soccer game today.

As Rx'd

25:29

5K 25:59 (previous 26:23)

M/42/195

5k - 23:20

38 mins.

With Suzanne in Nisene Marks Forest

Did 5K in around 15 minutes, but then I realized I had to run back. The 5K on the way back took CONSIDERABLY longer! Dont know why I measured a straight distance and did not think about turning around.

Just read what I wrote.....
not 15 minutes.....25 minutes.... sorry fat fingers.

Too trashed from drinking binge at rush concert on Sunday nite to do the 5k. So I caught up by doing "Grace." Not feeling it....so poor performance.
40/m/182

115# clean and jerk, 30 reps
5 minutes flat, not inspiring, first time to do it. I'll do a lot better next time.

AM: Moderate row 45 mins on c2 (10300m).

WOD: Easy 5K jog (29:37) before Kaju.

#65 Chrisinvt-
That's awesome news! Keep up the good work.

WOD-
This morning row 5 k
Time- 26:41 (11 seconds faster than last time around)

Followed by-
First, clean and carrying about 100 lb garbage bags of monkey grass 45 feet, 5 hours of digging in 3 mature rose bushes (the added benefit of thorn accupuncture) and monkey grass clumps. The ground was so hard in some places, I should have been using a pick axe. Also raked for a bit. The heat took everything out of me. Thankful that tomorrow is a rest day.

I. am. wiped.

Kate

rowed 5000m 23:17

M/35/225 lbs
Warm Up - Stretch, 10 pushups, 10 asstd pull-ups, 10 Ls, 10 declined situps, 10 back exts, & 50 double-unders.
WOD - Ran 5k in PB of 25:39 on treadmill at gym w/ random incline w/ max of 4.

first time running 5k ever, 26:14, with pride! mostly running with intervals of walking and sprints.

M/24/200# 6'6"

2 miles on treadmill 20:00
2.5 mi bike 10:00

Today is my 5th day of completing WODs (adjusted of course) and I'm sore from traps to toes, I LOVE IT! Can't wait for more.

24/M/265#

Did elliptical for 3.11 miles

29:17 (fairly relaxed pace, just enjoying the sweat)

31:57 ran the first half in about 13 minutes then got slow. hamstring still not to 100%

off topic question:

Do most people suck at L-pullups as bad as I do? I can do about 5-7 consecutively, dropping down to full extension hang. I feel a completely different set of mechanics at work, like I'm using different muscles, it's kinda weird, and I have to go SO slow, it feels like I'm working much harder than regular pullups, and it's very hard to get a rhythm or groove going. Any feedback is welcome.

44/175

5km on the mill @ 1%: 26:40. Almost 3 minutes off my pr for the year, something's amok.

WHO CAN DO 150 L-Pull-ups??
The way the video shows?
As rx'd in the workout
50/40/30 etc....
When I get to that point i will probably have no more need to train I can just go around and crush cars with my bare hands.

This workout was a wolf in sheeps clothing.

37/175/69" Although probably 168 due to 7 lbs of puke that came up.
43:03
I would say as rx'd but my L-pullups look more like "S" pull-ups

SUBBED 3 weight benches in a row and hopped over each and back till I had the #s for the "double unders"

CFWU X 3

Subbed 5K Row:

23:20

35 minutes,stiil so tired from yestArday!lest wait what happen tomorrow !! i know will be rest!jaja!

37/188/69"
26:56 on the mill

m/38/174/67"

25:16 on mill with no incline.

After I ran it a friend told me to put a 2% incline in to best simulate running outside.

5K outside... 25:10

43/m/166

3.7

33:47, tried running on the forefoot, kind of strange

22:03

I'm an ex-division 1 college baseball player slowly trying to get myself back into shape. Been doing crossfit for almost a month now...LOVE IT! Not too fond of running but completed the 5k in 32:23. I guess it's not too bad..i haven't run since college. I feel accomplished since i completed the run and didn't pass out.
Kutos to all...enjoy the rest day tomorrow and stay hydrated!

Ryan

50/m/165
So I tried a set of tabata pushups before the run
went from 19 the first round down to 7 the last two. Greg A. is a beast.
Ran 3.3 miles,clocked it after the run.
28:57

Yet another Tabata entry: I don't see why going full out in every 20-second interval makes it harder to measure progress than by "gaming it." You can always record the number completed in each set (or have somebody else do it so as not to disrupt your "active rest") and compare to previous efforts. After prior consideration and today's discussion, I plan to try this approach rather than worrying about the fact that I will fall to single digits by round 5 or so (i.e., well under my best strict-form gamed effort to date of 13 - I'm no GA). If I get fit enough to survive 8 rounds without locking up, then I will increase the difficulty by adding clapping or by raising my feet. That would surely make 'ol Doc Tabata proud.

Like Derek, #10, I'd never run 3.1, and wasn't going to this time either, until I read all of your encouragement for him. I don't like running, I've got knee issues, I'm self-conscious, etc. etc. All the usual excuses. Well . . . .

32:17, 3.2 miles, outside, with one very long but gradual hill that covered almost all of the 2nd half.

Many thanks to the encouragers. I can't wait until next time to try to break my mark.

I don't see what is so bad about "gaming it" either. We do so many workouts that are all out, as many rounds as you can in 20 mins. Here is one that makes you think a little bit. Use your body in a different way. Conserve some energy early only to lose it all later. Gaming a tabata workout seems to be exactly what Crossfit is all about. Using your body in a way you are not used to forcing adaptation.

bwt 240 32 yom

on treadmill no incline
25:55
not my best time but 2 1/2 minutes better than last effort of 28:30.

#142 - regarding the blisters, i would recommend a runner's lubricant over powder. There is a product called "Glide" that comes in a stick (like deoderant). Unlike using powder, which can ultimately fail when it reaches its capacity to absorb moisture - a dab of glide will keep your toes, thighs, armpits, nipples or whatever from chafing no matter how far you are running.

Should have done this in the morning 96 degrees here right now, feeling really sorry for our desert friends

Could only get through 2 miles, next time will hit the 5k but need to find a path or drive out a new road and try to run in less then 90 degree temps

18:58

18/m/180#

In a tiny room with no circulation, shin splints from yesterday, complete lethargy from having to cycle off N.O. Explode, no motivation whatsoever to run, and I STILL beat my pr of 24.

23:02

In my OWN FACE! Just wait until I have energy.

10 minute snatch set - 80L/85R. Slow even pace.

23:43 5k run

28/f/154#

2.75 miles over flat streets and small/medium hills - 28:00

Running form felt great until my shins started to cramp. I'm not sure if I didn't warm up enough, I was running on my toes too much, or I was tired from yesterday's tuck jumps. At around 1.5 miles, the cramps were really slowing me down, so I decided to cut my planned route short. Luckily, a couple of minutes of walking got rid of the shin pain, and I did walk/fast run intervals all the way home. When I got back, I calculated my distance by mapping my actual route. I'm pleasantly surprised that it was almost as long as the planned route.

55 y.o. 157 5'10
I kinda blew this. I ran it indoors on a tread mill because it's so hot here in San Antonio. Ran about 1/4 lap as a warm up, and hit my watch timer, but didn't notice it didn't start running for about another 1/4 lap. I'm sure I ran the 3 miles in less than 20:02, but don't know how much faster.

Usually run on the weekends and so caught up on:
50-40-30-20-10 rep rounds of:
Asst pull ups
Tuck Jumps
Sit-ups on decline bench
Back Extensions
Time= 35 min
(including wiping down equipment during rounds as others were using it too and waiting for equipment)
Tore open my palm at about the 120 mark on pull ups :)
Did the sp, pp, pj deal yesterday and though my weights STUNK (I seem very weak on these compared to others) I am SO SORE today I feel sick. This happens fairly frequently where I will be just so sore I feel ill. Does this happen to others?
Erin

24/M/5'7"/154

Did the run on the treadmill at the gym. Took me 27:08 for the 5K. 1.5 Incline and a hottie distraction to the right of me.

26/m/170

24:57

Improvement of 1:42 over last time.

28/f/110#

running tomorrow with my friend who was a collegiate runner (why the hell did i agree to this 2x per week?!) so skipped the 5k for today.

made up "Grace"

5:32

75# C&J's

pre: mix of CFWU + Burgener WUx2
post: 1 hour dance class

42yo/175#/5'10"/m

23:40 on the treadmill

6'2"/205#

Hilly 5k 23:59...Told myself under 24 min to start off with. Ate an 8 piece sushi roll and Thai noodles 45 min before I ran...not suggested.

22.29 5k with a 1.3 mile warmup. Still too slow and still 25 lb over my target weight of 200

39/M/185
29:30
I believe 'gaming', is probably helpful in some way. But I do not believe "sandbagging" a TABATA workout for a better overall score is cool. If I post a 1, 2,4 or a zero, so be it. I will give it everything I have. There is no feeling like walking out of the gym after being UNABLE to do ONE pushup at the end of a workout. CF has made me Stronger & Faster.

24:00 2.6 miles - knee started hurting

SUB Rowing on C2 level 5 18:54

100+ degrees in Dallas.

Stump,

Great story, glad you're ok. I'm originally from Clinton. Good to see another MS'ian on the board.

DJ,
Great run today. Lets take the plunge tom. and turn some laps. And its always happy hour dude!

5k- 29:35

Tabata Push-up: 4 (ouch)

Awesome work Greg A. and Mallee, and Congrat's on the engagement! Truelly inspirational!

cfwwux3
6 x 500m rows (best 1:53, worst 2:20)
1 x ~500m run home (2:35)

My first posted WOD! Been working up to doing the WOD every day for a couple months now, thought this would be a good one to start posting with. Hopefully I can keep going and keep improving.
Crossfit is the sh**. Thanks coach, as well as everyone else I've been learning from and being inspired by through this site.

5.3k run as per gmap-pedometer, 26:10.

Slightly faster than expected, walked ~100m about a quarter of the way through though + had to stop briefly at a few street crossings.

Did yesterdays wod today....good lord...

subbed l-sit pullups for knees to chest pullups. Also subbed squats for back extension. Much respect to anyone who did this as recommended under 1 hour. I was one single pullups pretty damn early on.

43:15

Sorry I forgot that I accidentally reset the rower after the first 500M, my HR monitor shows a 20:54 total time for 5000M Row.

Cheers and sorry for the mistake.

Kong

First ever 5k, used every excuse in the book to avoid this WOD in the past. Pleasantly surprised with the effort.

30:06 which included some walking

Actually looking forward to the next one, so I can be better.

felt like doing a little something while watching Gaelic Hurling

Tabata Push-ups Went 17 reps for all 8 rounds...pleasantly suprised

We rowed our 5k,

56/M/189 21:49.8

46/F/125 23:23.4

45 y/o - 6' - 225#

As RX'd

23:17

12 1/2 laps at the track...100* & 75% humidity

I am thinking 1/2 lap = 1/8 of a mile so 1/8=.12 mile...3.12 miles...Again, room for improvement

45 y/o - 6' - 225#

as RX'd

23:17 - 12 1/2 laps @ the track, 100degree 75% humidity

I am thinking 1/2 lap equals 1/8 mile or .12 mile so, 3.12 miles or 5K = 3.1 miles

36M/5'10"/165#

3.5 mile run to stay consistent w/past two runs.

22:41 (PR)

Beat last time by 28 seconds.

Yesterday's WOD almost killed me. Martial arts workout right after it finished me off. Figured my run today would be very slow. So I'm happy. And tired!

26:12 both Neil and James.

mdmdmdmdmdmdmdmdmdmdmdmdmdmdmd
mapped run on google bayside route
21:09 (pr) next time try track

5k Ruck March
100 lbs of gear
Not timed

24:00

35:00

bw-197

wod-
subbed 1 hour of summer league lacrosse running middie....playing both o and d.

I wonder how many kilometers are covering in a typical lacrosse game by a hard running middie. Not one of these all offense or all defense specialists, but a both ways hard running middie.

P.S. we won and I had 1 and 1.

MC

24:12 (Treadmill)

Had to use elliptical because of ankles
28:12

36/M/250

Did Grace Sunday Night forgot to post
as Rxd
11'53''

Off yesterday.

5k at 100 degrees. Loved it! 38:24.

24:30 my best 5K ever, 2:26 faster than last time

still hate running

23/M/162
the track at the gym is 255m , did 10 then walked 2 then 7 =[ last one was walking =[ first time in like 4 years I run more than 5min o-O

28:48.3

tabata push up: 2 ! lol
tabata squat BW: 11 or 13 not sure =\

2nd day of crossfit, lovin' it!

no pooping on myself. 19:35 on trail (5.8k) w/o boot and ba. wimped out.

5k - 3/4 effort, focused on form per Gordon Pirie's advice in the book I posted (#13)...and I got a 22:27 LOL! Looks like I should go race speed with good form. =)

5K time a little slower today, but I think it was the weather. 104 heat index at 6:00!

25:56 - felt strong, but just couldn't push any harder.

i meant less than 5k (like 4.8 or something on a trail section). don't think less of me

21:21

age 41
bwt 210#
stat. bike 15 min.
CFWU X 3
WOD- 5k time: 31:14

27/5'9/153#/m

for yesterday... modified...
50/40/30/20/10
L pull-ups (after 30 knee-tuck pull-ups)
burpees
single-unders

39:45

slow slow day....

18:57 today on my approx 4.2km course. Best time is 18:47, really slouched through the firstm mile or so today.

4 miles in 100 degrees brutal LslD

Later did CFWU 3x15

5k 27 mins

25:23 at 7.3 to 8.1 mph vs
25:20 for 2.92 miles in oakland hills 8/5/07 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 133, hr max 176.

29/m/140lbs.

5k- 26:32 (pr by 1:56)

Probably could have run faster if I stretched my calves out more beforehand. Can't wait for the rest day...

Weather was great for running.
5K in 20:54

Modified CFWU x 2
5 x 45# ohs
5 x pull-ups
50 x jump rope singles
10 x sit-ups
10 x back-extensions

Run 5k

Total time = 26:42

25/f/130#

had to do this one early early before helping friend move apartmentful of furniture. running super early = blegh

22:15

post: 3 miles... at a slower pace
post-gym: move new stuff in, old stuff out, help buddy with lifting form to keep her from tweakin her back lifting the heavy stuff, suggest CrossFit as an excellent way to improve her strength so that future moves might not be so physically strenuous :-)

CFWU x 3 (sets of 10 cept pull ups which were 5 - funny, I barely broke a sweat w/ this, and I remember when this was as bad as the workout. :) Gonna have to up this to sets of 15)

Borrowed (stole) a WOD from Petranek Fitness and scaled it down for me:

5 rounds for time of:

10 deadlifts @ 135lb
10 shoulder presses @ 95lb
15 bench v-sit ups

12:42 (dl's continue to kill me)

1/2 mile on the elliptical in 10 minutes.

L-sit progression:

5 max L-sits (none longer than 10 seconds, feet attempting to be parallel to the ground)

3 sets of 10 double leg parallel raises.

33 yo M 6'1" 220#
5K- 24:25
5K- 24:23
5k interval work with buddy training for half marathon

22/m/170#
Nearly lost lunch...wished I had died...must post time....

CFWU x 3 (not timed)
5k - 27:18

I was choking down my last meal for the last 800m as I was painfully reminded of what happens when you take 4 years off from fitness.

Ran a few days ago so DIY WOD-

3 rounds for time:
C&Push-press KB 10 times (5 each arm)
10 KB swings
20 KB Goblet squats
30 20 inch box jumps

Use 53# KB

Post time to comments...

14:48 as rx'd

Split times: 4:51/5:08/4:49

28:36--but had to wait until 11 pm when the air temp dropoped to 95 degrees and I could catch the occasional errant sprinker shot.

Gorgeous night run after yesterday's blistering pull up madness :-P

-Kindred

29/M/160#

4miles @ 26:39 mins

Aug 14, 2007
Age - 32, Wt - 200#, Ht - 68"
CFWU x3, subbed in 3x HSPU
WOD - as Rx'd, run 5k (at 90% MHR)

1 mile - 8:04 (168 HR avg)
2 mile - 7:41 (181 HR avg)
3 mile - 7:41 (186 HR avg)
3.1 mile total - 24:14 (178 HR avg)

Started at 7.3 mph for 3 minutes then slowly raised it until I got to 178 HR. Although I was gonna lower near the end I just kept it up. It was on a treadmill.

June 26, 2007
Age - 32; Wt - 205#
WOD - as Rx'd, run 5k (at 90% MHR)
Mile 3.1 Total - 25:24 (173 HR avg)

June 10, 2007
Age - 32; Wt - 205#
WOD - as rx'd, Run 5k (on treadmill, at 90% MHR)
5k Time - 25:40 (177 HR avg)

Apr. 11, 2007
Age: 32; Wt: 210#
WOD - as Rx'd, run 5k (no CFWU prior)
Total - 25:00 (174 HR avg)

Mar 30, 2007
Age: 31; Wt: 210#
WOD - run 5k
Total - 27:16

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

35/m/180

5k 23:35

row 5k on c2
21:28
blah

25yr male 188lbs Time: 24min 01sec

33yo/m/250 lbs 22:34 5k

5km 22:28

can't believe i missed today's workout...oh welll guess i gotta makeit up for the restday

Jeff @ cabin subbed 200 burpees- about 22 minutes
Charity- rowed half ran half-time unknown.

3.25 miles - 26:30

Getting more and more sore from yesterday. Thank you for the rest day, gonna need it.

As Rx'd 26:30

18sec slower than last time. Ran too soon after dinner. It was getting dark and I wanted to beat any rain coming in with Hurricane Flossie.

To John Messano, Karl and MikeC:

Thanks for your input, my times are getting better doing intervals, and I'm probably raising my pain tolerance as well, so I'll keep to it.

I almost wept for joy when I saw that today was a run--serious DOMS of chest wall from GHD sit-ups.

No warmup.

3 miles in 30:48--track was NOT quarter mile as billed, so may be a little longer or a little shorter than 3 miles. No real way to determine 3.1 for a real 5k.

Last time we had a 5k my 3-mile split time was 31:21, so definite improvement.

F/58/140

30/M/200

Bike to gym

CFWU x 3

Pre: "Grace"

Subbed 5K row

19:44 (PR)

good 5k run looking forward to the rest day too.

32/M/170
CFWU x2 (short on time today)

25:37, as rx'd.
I've shaved six minutes off my time since January. Shooting for a sub-21 minute time by the New Year and I think I might actually make it!

M/30/170/6'

20:11
got lazy yesterday so did it this morning (15 AUG)

5k = 21:00

50/195

5K row. 22:47

First time doing the WOD ever and first time doing a 5k.

Did CFWU x 1 and then ran 1/2 the 5k in 15:34 ... embarrasing, but I look forward to this method of training. Glad to be apart of it.

M/22/151
23:42

43yo/male 167lbs

Excellent...running in 104F heat!

As Rx'd - 26:07. It may sound slow but I cut about 3 minutes off my time from less than a week ago, so I'm happy.

M/36/215

Knees can't take the distance pounding. Bike 12k in 104F.
Time: 22:44:11

Post: 47kg/hand farmer's walk for 100yds.