August 30, 2007

Thursday 070830

Run 5 K

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Kipping Muscle-up

Sage and Cody Burgener Interview - video [wmv] [mov]

Posted by lauren at August 30, 2007 5:50 PM

the lady in the pic is a bad @$$!

Comment #1 - Posted by: mike at August 29, 2007 6:53 PM

This should be fun with some serious DOMS from the lunges.

Any CrossFitters in Albany, New York? We have got a new facility opening -

Comment #2 - Posted by: Jason Ackerman at August 29, 2007 6:54 PM

i'm looking to by some rings that i can attach to a pull up bar. i don't know of a website that would sell something like that. does anyone have a website or business i could order them from. thanks.

Comment #3 - Posted by: Andy at August 29, 2007 6:57 PM

SUNY Albany grad here..

I live about 2.5 hours south. Good luck!

Comment #4 - Posted by: Jackg13 at August 29, 2007 6:58 PM

#4 - if you are ever in town stop by.

Comment #5 - Posted by: Jason Ackerman at August 29, 2007 7:00 PM

OHHH Yeah. 5K here I come. Tomorrow @ 0530 hrs, I'll be on the treadmill.

Comment #6 - Posted by: Joshua at August 29, 2007 7:01 PM

Oh God.

I don't think my butt is going to be happy about this activity for tomorrow's WOD...

Could I maybe just reduce the discomfort level and set myself on fire instead? I hear burn victims experience huge hypertrophy if they survive.

Comment #7 - Posted by: Tim T at August 29, 2007 7:04 PM

Gonna be hard on my sore legs..:o

Comment #8 - Posted by: Stefan G at August 29, 2007 7:20 PM

Why... why... why...

P.S. is that Annie in the picture?

Comment #9 - Posted by: Minired at August 29, 2007 7:21 PM

Great interview Cody & Sage!
I've been hanging around the Burgeners since 2001. It's been a pleasure watching those 4 kids grow up. Coach & Leslie have done an outsatnding job raising thier kids. What a great family! We all know Coach B is a world class weightlifting coach...he is also a world class dad!

Comment #10 - Posted by: josh everett at August 29, 2007 7:23 PM

#2 Jason,

I'm 15 minutes away in Waterford. I'm checking out your site, now.

Comment #11 - Posted by: edevine at August 29, 2007 7:26 PM

ha ha I figured this was coming, glad it wasn't today

Comment #12 - Posted by: mac at August 29, 2007 7:26 PM

Nice! I'll be subbing my annual fitness test!

Comment #13 - Posted by: Angry G & L at August 29, 2007 7:27 PM

5k day nice. Gotta love the running WODS

Comment #14 - Posted by: Bryan at August 29, 2007 7:47 PM

hometown Tupper Lake. We head to Albany for everything. I'll have to check out the new facility next trip home

Indoor soccer tonight. We won. Then played with the next time as they were down some members. I smelled like Tiger Balm to help with the DOMS from the 400 lunges, hee hee hee.

Walking tomorrow ought to be good :)

Comment #15 - Posted by: in8girl at August 29, 2007 7:48 PM

Torture! sweet... I was hoping to improve my time but my legs just hurt this one will be tough

Comment #16 - Posted by: mikey at August 29, 2007 7:59 PM

i knew this was coming again soon haha

Comment #17 - Posted by: Derek O at August 29, 2007 8:01 PM

this will be fun considering I just finished the 400M lunge. Ouch!

Comment #18 - Posted by: C. Jenkins at August 29, 2007 8:05 PM legs can barely carry me around the ED tonight! Feel the pain. This is crossfit week # 1 for me.


Comment #19 - Posted by: William thompson at August 29, 2007 8:09 PM

my legs are going to hate me...more than they already do

Comment #20 - Posted by: zach at August 29, 2007 8:15 PM

Wow, I'm pretty excited about this. The DOMs will totally go away after a little bit... though it will probably return later with a vengeance.

Comment #21 - Posted by: ScottNY at August 29, 2007 8:19 PM

I'm struggling to walk around the ED tonight! This will hurt. I just saw a guy with "leg pain" and he's walking around much more easily than I am.

I'm one week into crossfit and loving it.

Comment #22 - Posted by: william at August 29, 2007 8:21 PM

Is everyone doing the official WOD warm up:

3 Rounds of 10-15
Overhead Squats
Sit Ups
Back Ext.
Pull Ups
Samson Stretch

before they do the WOD? And if so does this count as part of your overall WOD time?

My legs are still sore!

Comment #23 - Posted by: Ouch at August 29, 2007 8:27 PM

WHat is DOM?
I looked at the list of acronyms in the faq and it wasn't there.

Comment #24 - Posted by: verve at August 29, 2007 8:29 PM

damn... this after a 400 meter lunge?

and there are a lot of hills around the 5K course here at Georgia Tech... this is gonna hurt.

Comment #25 - Posted by: Kieran at August 29, 2007 8:29 PM

DOM= Delayed onset muscle soreness.

#22 most people do the CFWU or a variation of it. No it doesn't count in the times.

Comment #26 - Posted by: Jim D. at August 29, 2007 8:31 PM

Ouch: not everyone follows the official warm up. Normally I'll do one round, then maybe focus on something specific (with light intensity) I warm up for the WOD. Other days I'll just due a couple rounds of the burgener warm up. Other days I just do 3-4 rounds of Cindy to get the blood flowing. An no, it doesn't count as a part of your time. Later

Comment #27 - Posted by: Kyle S. at August 29, 2007 8:32 PM

I need to read what I write before I post it.

Comment #28 - Posted by: Kyle S. at August 29, 2007 8:33 PM

#3 -

Comment #29 - Posted by: Neil at August 29, 2007 8:34 PM

#3 andy
If you go to the bottom of the crossfit homepage there are links for various types of equipment to include rings... I too have my rings attached to a pull-up bar with some carabiners.. so I can take them down ...I would cry if they got stolen

Comment #30 - Posted by: jamieNoki at August 29, 2007 8:53 PM

All the interviews are great...This one is an instant classic!

Comment #31 - Posted by: Randy (CrossFit Denver) at August 29, 2007 8:54 PM

I agree with Josh, I have not know the Burgeners for as long, but they are totally solid. I would say Coach B is a world class dad, but I'd take it one step class family!

Comment #32 - Posted by: eva t. at August 29, 2007 9:00 PM

I'm fairly new to CF and had a poor leg routine before. So yeah.. those lunges? My legs are screaming! And I won't be running 5k tomorrow haha

Comment #33 - Posted by: John D. at August 29, 2007 9:06 PM

Ohh super, what a great idea after my Wednesday night cheat meal of Jigg's Dinner (a traditional Newfie meal involving heavy boiled vegetables and salt beef) and another load of Blizzard ice cream cake to top it off. If I PB tomorrow it won't mean 'Personal Best'.

Great interview, good to meet the kids.

Comment #34 - Posted by: gaucoin at August 29, 2007 9:15 PM

Yikes! It's only been 2 weeks since our last 5k. Thank you Coach, for making me focus on exactly where I'm weak.

Comment #35 - Posted by: CBR Chitown at August 29, 2007 9:19 PM


Comment #36 - Posted by: gregEverett at August 29, 2007 9:22 PM

#3 Hey Andy,

Check out Tactical Athlete. Jeff Martone makes a light weight set of half rings that you can hang from a pull up bar.

I travel with them on all of my deployments. They're light weight, they pack easily and they're easy to use.

Take care,


Comment #37 - Posted by: mike pietragallo at August 29, 2007 9:28 PM

What is a "Samson Stretch"?

Comment #38 - Posted by: Dave at August 29, 2007 9:29 PM

Today's warm up for WOD, walk out the front door. 105 F today in Temecula/Murrieta, CA area. 102 F tomorrow.

Comment #39 - Posted by: Ouch at August 29, 2007 9:30 PM

OOO man my quads and ass hurt and i have to run a 5km run...awesome

Comment #40 - Posted by: Kajan at August 29, 2007 9:38 PM


The Samson stretch is when you interlock your fingers and reach for the ceiling while in a lunge step (back knee on the ground). It should stretch your hams and arms pretty well. Hold for 10 and then switch. I'm sure you can find a video....but that's the stretch in a nut shell.

Speaking of....I really want to incorporate more stretching after the WOD for our clients. How do I do that with out it becoming too routine?

Comment #41 - Posted by: lara at August 29, 2007 10:09 PM


did 5K today before I saw this posted (actually only 3 miles not 3.1)

22:48 (PR)

run outside along seattle waterfront with my running friend trying to pace me. I wanted to quit so badly, but pushed through.

pre: 8/29/07 WOD 6 minutes plus 6 muscle ups. all slight jumping bar muscle ups. no rings available.

post: stretching

Comment #42 - Posted by: nadia shatila at August 29, 2007 10:11 PM

Soccer game today.

Comment #43 - Posted by: Arana at August 29, 2007 10:15 PM

this is gonna hurt after yesterdays walking lunges...

Comment #44 - Posted by: OlliS at August 29, 2007 10:32 PM

This will be a nice welcomed 5k. I can do this, even though my butt is still on fire and my quads are still sore from the 400m lunges, plus the outside air is the BEST!
Go get em crossfitters. Keep em coming COACH!

Comment #45 - Posted by: Terry CF-Performance Zone at August 29, 2007 10:46 PM


I'm not sure about the distance, could be slightly shorter, on the other hand there's a few hills. Anyhow, a new PR.

My warmup was like usual a quick bike ride of 15 min to the recreational park were I do my runs.
Always nice when I can do the WODs without modifications, usually I don't have the equipment and there's no CF gyms in Sweden that I know of.. :)

Comment #46 - Posted by: Jakob at August 29, 2007 11:45 PM

just saw 'attack of the show' on g4tv. had 3 finalists to go japan to run the 'ninja warrior' obstacle course. one of them is from my hometown of honolulu and i SWEAR dude was wearing a crossfit shirt. the 'fit' part was taped over with black tape but the 'cross' was pretty obvious. hope you win the competition dude. imua!

Comment #47 - Posted by: havok at August 30, 2007 12:07 AM

dude IS from hawaii and IS a crossfitter. cool beans!

Comment #48 - Posted by: havok at August 30, 2007 12:10 AM

oops. forgot to add that he's with crossfit oahu...

Comment #49 - Posted by: havok at August 30, 2007 12:11 AM

29:35 min
I needed a lot of breaks to keep my tempo up. The last 2 km I slowed my tempo a bit and kept it there.
The lunges-DOM should be gone in a couple of hours, if not, I will do another training later today, probably rowing with some OH squats to get the blood flowing with more stretching.
Have fun, Johan

Comment #50 - Posted by: Johan Nederhof/Rotterdam at August 30, 2007 12:31 AM

CFWU, WOD as rxd, treadmill 1% incline, 29m31s...took me about a mile and a half for the legs to loosen up after 400m lunges, awesome soreness...pushed harder last mile....last workout in iraq...ever!

Comment #51 - Posted by: charlie from aus at August 30, 2007 1:17 AM

Jakob #46

If you live in Stockholm you might want to check out Fighter Centre:

I don't think they're affiliates, but they claim their gym is well suited for crossfit training (see their message board: Gym = Crossfit!).

I haven't been there yet, but I plan to check it out soon.

Comment #52 - Posted by: jon at August 30, 2007 1:24 AM

*shrugs* could be fun, so what the hell.
I'm going to sub the 3 miles I can't run with the 1.25 that I can and walk the rest.
made it 200yds on the walking lunges, then helped people move today. needless to say i didn't carry JACK up the stairs....
start the insanity.

Comment #53 - Posted by: DirtyErnie at August 30, 2007 2:17 AM

could be fun
made it 200dys on the walking lunges before falling over, walked the most uncomfortable mile in my life afterwards to loosen up a bit. Helping friends move today was great, lemme tell ya.
This one's going to be the 1.5 miles I can run and walk the rest, followed by a weekend at the beach.

Comment #54 - Posted by: DirtyErnie at August 30, 2007 2:20 AM

Arrgh, me sea legs.

Well, I've got a 4 mile Brigade run this morning. I suppose that'll do. The good ole airborne shuffle.

Comment #55 - Posted by: ProPain at August 30, 2007 3:17 AM

Recovering from hip flexor strain, no running for me.

Subbed 5 k row:


Legs very sore from two days ago, arms sore from yesterday. This one was tough.

Comment #56 - Posted by: jon at August 30, 2007 3:27 AM

anybody know of a crossfit facility in canberra Aus.. I have a good friend there looking for one to workout @ .. please post here or email me .. Thanks 3-2-1-Go

Comment #57 - Posted by: jamienoki at August 30, 2007 3:30 AM

Quick question - did anyone else have a couple of excellent grazes and bleeding after the 400m walking lunges. I did and I will have a couple of nice scabs for next few days. I wanted to break 20 minutes really bad which I did by 2 seconds. But I cut my knees up pretty bad in the process. It was worth it!

Comment #58 - Posted by: bladeboy at August 30, 2007 3:35 AM

I can't tell you how sore my butt is from Tuesday.
I've already done a lot of running this week: (10k on Monday, then two 1 mile runs sandwiching the 400m lunges, and Michael last night...I daresay Michael's back extensions contributed to my butt pain!)
Still I was quite relieved to see this. I know my legs are too fatigued for squats and as I'm nursing an injured shoulder, I don't have too many options left. I guess it'll be a slow 5k but I will get through it!

#58 bladeboy - I always wear long bottoms so I don't get scrapes. I'll even wear them when it's hot - where I run is full of nettles!

Comment #59 - Posted by: Cal Jones at August 30, 2007 4:03 AM

24:04 - #59 Cal, I think my butt is as sore as yours! I lost a lot of time on the first half of the 5k...working through big time glute/ham/quad soreness. Made up a lot of time on the way back; now if I can just maintain that pace the entire 5k I should be able to break 23 minutes.

Comment #60 - Posted by: Kelly Moore at August 30, 2007 4:10 AM

24:48 (PR on new course)

Comment #61 - Posted by: Mary Ann at August 30, 2007 4:11 AM

First time CFer!!! I did 5k in 27:32.

Comment #62 - Posted by: Dave Schlesselman at August 30, 2007 4:12 AM

24:19 (PR on new course...and new course record!)

Comment #63 - Posted by: Woody at August 30, 2007 4:12 AM

First time CFer. I completed 5k in 27:32.

Comment #64 - Posted by: David Schlesselman at August 30, 2007 4:13 AM

Back from vacation

Comment #65 - Posted by: TomO at August 30, 2007 4:32 AM

5k 37:56

my leg are screaming after the lunges


Comment #66 - Posted by: Hooger at August 30, 2007 4:38 AM

Had the privilege of training w/ Coach Burgener @ RBVHS when I did cross training 7-8 months each year before swim season. Sr. year when I applied for NROTC Marine Option, thanks to the legit training I had at school w/ coach b, I maxed 2/3 of the PFT (flexed arm hang and sit-ups) and ran a decent enough time to get a 271 on the PFT the first time I took it... Now I'm at USNA (opted NOT to go ROTC) and in one week I'll see how my PRT scores improved since last semester. The scores won't count until the real PRT in a couple months, but I'm excited. But Coach B is an awesome coach - and always made PT classes a --- memorable experience. 'RAH!

Comment #67 - Posted by: Janell at August 30, 2007 4:41 AM

Lower back pain strikes again. Couldn't run more than 1.5 miles: 14:30

Comment #68 - Posted by: Hale at August 30, 2007 4:44 AM

WOD 21:08

Comment #69 - Posted by: Jett at August 30, 2007 4:53 AM

away from the gym yesterday so ran instead. I'm not sure of the distance but the time was 24:05. I had an experimental "prolotherapy" treatment on my knee yesterday afternoon and the therapist wanted my to do an activity that typically flares the knee up. That's why running instead of muscle ups yesterday. I'll try to combine both today.

Comment #70 - Posted by: Intent at August 30, 2007 4:56 AM

Here's a nice helpful site for finding a route wherever you are that's ~3.1 miles (or however long you want to run).

Comment #71 - Posted by: Janell at August 30, 2007 4:59 AM

#52 jon

Thanks for the tip! Unfortunately I live in Malmö in the south and I don't drive so the facility would have to be fairly close, up to 30 minutes by bicycle/bus or so.
It's great news that there's at least one CF gym in Sweden though as hopefully it'll spread.

Comment #72 - Posted by: Jakob at August 30, 2007 5:21 AM


34.20, slower than last time but my legs ache from lunges and I"m watching for an injury flare.

Comment #73 - Posted by: Fatmammycat at August 30, 2007 5:26 AM

Comin off a cold, gonna try to do the 5K tonight.

#2, albany NY here. USed to work out at the court club a while back. Have to check it out sometime.

Comment #74 - Posted by: sb at August 30, 2007 5:38 AM

what is the standard for 5K?

time 24:03 new PR (even after walking lunges?). these two hills are killing me.

Comment #75 - Posted by: Alex at August 30, 2007 5:39 AM

Well thats it, my legs hurt to much to get up from this desk, I guess ill just read the postings all day.

Comment #76 - Posted by: Justin at August 30, 2007 5:45 AM


Felt a lot better than the last time we did a 5K.

27:57 - I improved every mile and finished up with a third mile time of 8:46.

Comment #77 - Posted by: Rick at August 30, 2007 5:50 AM

25:38 as rx'd

Comment #78 - Posted by: paulw at August 30, 2007 5:52 AM

Janell (Comment #69) mentioned .

I prefer

Can even save your routes and make them public. Label it with "Crossfit" and we may find each other on our routes.

Comment #79 - Posted by: Sean at August 30, 2007 5:54 AM

23 year old male/185 lbs

This is actually my second 5k this week (did one Tuesday night). Today was a PR of 25:45. That's huge for me, because I've never finished a 5k in under a half hour (not even Tuesday). I don't know what was different today from two days ago, but I like it!

Comment #80 - Posted by: Josh@OU at August 30, 2007 5:55 AM

#2 - Jason Ackerman - There are a couple of us here that are local and have been dedicated to Crossfit for quite some time. Just looked at your site & gonna stop by. It's nice to know there are other CF-ers in the Capital Region. How long have you been CF-ing? Where did you do your Cert?

Comment #81 - Posted by: ac12 at August 30, 2007 5:56 AM

5k!?! I'm still having difficulties walking from the lunges!

Comment #82 - Posted by: DP at August 30, 2007 6:01 AM

6'5'', 288 lbs. Ran (if you can call it that) 3.34 miles, 36:18. There is a good website that uses google maps to check distances, you just go to where you are on a street map, click your run, and it tells you what the distance is. It even tells you other runs that people have done in your area if you register for free. This is slower than my last time, but my legs weren't about to fall off last time either.

Comment #83 - Posted by: Mike Houghton at August 30, 2007 6:04 AM

#77 - I guess I can't make it public on gmap, but I can save the route - here's where I'll be running this afternoon.

Comment #84 - Posted by: Janell at August 30, 2007 6:09 AM

27 yom 290lbs, 6 feet 5 inches tall. 36 minutes. 3.34 miles sorer than a mo fo.

Comment #85 - Posted by: mike at August 30, 2007 6:09 AM

#58: I saw myself headed for bloody knees too - so I switched to lunging on the grass. The change gave me a bit more of a core workout (in addition to saving my knees) because I needed to balance on uneven ground rather than flat.

Comment #86 - Posted by: ekh at August 30, 2007 6:12 AM

What does DOMS stand for? Whatever they are, I'm still feeling them from the lunges! Tough 5K today.

Comment #87 - Posted by: Deuce at August 30, 2007 6:20 AM

I couldn't publish my routes, I'd be afraid I'd see a CrossFit shirt and have to have a competition. =)

DOMS is Delayed Onsets Muscle Soreness.

Comment #88 - Posted by: Angry G & L at August 30, 2007 6:35 AM

DOMS= "Delayed Onset Muscle Soreness"

Its the pain or soreness you feel a day or two (maybe even three) days after an exercise.

Comment #89 - Posted by: Tommy CFATL at August 30, 2007 6:36 AM


Done in 23:26

I feel good

Comment #90 - Posted by: justa at August 30, 2007 6:45 AM

Felt real strong starting out. Great core strength, upright position, relaxed. Last mile or so, slowed down a little, but still felt good. My calves and quads started cramping after though, DOMs from lunges I think.

25:30 down from last time 25:56 and in July 25:45.

Feel like I could have run a little faster if my partner were there. He had a headache from the crazy heat down here.

Comment #91 - Posted by: Hoot at August 30, 2007 6:46 AM

That felt fantastic after the lunge workout on Tuesday...NOT.

As Rx'd

I think that is the slowest 3K I have ever done. That lunge workout really kicked my trash.

Comment #92 - Posted by: Steve at August 30, 2007 6:50 AM

Greeting from Camp Stanley Korea,
28 yom 200lbs
I didn't have a measured 5k and I didn't want to run on the tredmill, so I ran for 30:10, aprx 4mi. Then I made up for yesterdays lazness with 3 complete round of yesterdays WOD, subsituting jumping muscle-ups.

Comment #93 - Posted by: Tom at August 30, 2007 6:54 AM

I just woke up 20 minutes ago. If I don't run it now, I won't have time today.

Comment #94 - Posted by: Minired at August 30, 2007 6:58 AM

Murph is a true hero.

Comment #95 - Posted by: pg at August 30, 2007 7:01 AM

My legs are still hurting from tuesdays workout! I was dying in the end today...

it felt good!


Comment #96 - Posted by: Bart at August 30, 2007 7:06 AM

Brigade Terry Fox run 10km
36:35 PB for me. Damn those lunges! My legs will not work properly anymore! LOL.

Comment #97 - Posted by: Sam at August 30, 2007 7:16 AM


19:45. Legs didn't work like they did before the 400m lunges.

Comment #98 - Posted by: Gary at August 30, 2007 7:18 AM

Started off with a 3 mile run. 1st half 7:41 pace second half 7:21 pace then went and did 400m lunge on a hill. Felt good.

Comment #99 - Posted by: Scott/Homicide Supervisor at August 30, 2007 7:18 AM

Not sure how this run is going to go considering I can't make it up the stairs. Holy shnikes my quads and ass hurt from those lunges.

Strangely enough my lower back issue has never felt better.hmmmm

Comment #100 - Posted by: T-ReX at August 30, 2007 7:24 AM

Clarksville, TN

Comment #101 - Posted by: Ken P. at August 30, 2007 7:40 AM

Hey thanks for the maps Janell and Sean! Did some measurement and found that the small park just outside of my house has a route of about 500m, cutting some corners I could do a 440 m run here, just like the "fedex run". ;)

Also measured my "5k", turns out to be somewhere between 4.6 and 4.7 km.

Comment #102 - Posted by: Jakob at August 30, 2007 7:49 AM


SUB'D 2000m C2 Rowing for 5K.

2000 @ 9:00

2000 @ 8:54

2 rounds of 65 SDHP and PP at 1 minute for each.

CG am

Comment #103 - Posted by: TommyKrackCorn at August 30, 2007 7:55 AM

#95 pg- good post. i never knew the story and it really sheds light upon the sacrifice he made.

5k run as rx'd

22.03 (PR, -57 seconds)

Right knee had stabbing pain on last two limps. Was literally run/limping and squeezing every bit from my left leg to finish under 23, my previous personal record.

Comment #104 - Posted by: Minired at August 30, 2007 7:55 AM

btw, by limps, I meant laps.

Comment #105 - Posted by: Minired at August 30, 2007 7:56 AM

Jeff-@ home rowed 5k
20:18 (inside sproket, damper 60% open)

Comment #106 - Posted by: JEFF AND CHARITY at August 30, 2007 8:01 AM


Lunges have hindered my ability to bend,
my will to run was a miracle of CF

Comment #107 - Posted by: KSC at August 30, 2007 8:06 AM

approx 24 min on treadmill.
could definitly feel lunges...

Comment #108 - Posted by: LTP at August 30, 2007 8:10 AM

Somehow Tariq and I managed to complete this morning's 5k 25:50 for me and 25:42 for Tariq. Our legs are utterly destroyed, causing us to change our plans for the day. Sedentary activities are suddenly very, very appealing.

Comment #109 - Posted by: Norma at August 30, 2007 8:10 AM

I'm going to walk the 5k. My first Cross Fit was the Walking Lunge. My legs are hurting real bad and probably will still be by the weekend. The workouts are great though...

Comment #110 - Posted by: Jay Nel at August 30, 2007 8:13 AM


Comment #111 - Posted by: F.B.C at August 30, 2007 8:15 AM

5k 19:06
2500m Row:10:41

Comment #112 - Posted by: Chris from Tx at August 30, 2007 8:18 AM

2 and a quarter mile run/walk

apprx 18 minutes

Comment #113 - Posted by: Linguini at August 30, 2007 8:24 AM

The thought of doing a 5k fills me with dread.

Just sitting down hurts my butt and going up and downstairs is traumatizing. I'll be happy to go sub 30mins.

Lunges are my nemesis

Comment #114 - Posted by: SamF at August 30, 2007 8:29 AM

god love the lunges :D the hurt is in my ass and quads are motivating me. Never felt happier with myself and sport!

<3 CF

Comment #115 - Posted by: Bart at August 30, 2007 8:32 AM

Core performance movement prep, CFWU x2
treadmill run 5k 30:30min
my legs are S O R E now:)

Comment #116 - Posted by: lisaq at August 30, 2007 8:34 AM


I could barely walk down my stairs this morning due to Tuesday's lunges, then tripped on my first step of my warm-up jog (200m). Got a lot of weird looks doing the CFWUx2. Anyone at NAVSTA San Diego that can meet at the field about 0530 most days of the week?

WOD as RX'ed - 5k in 34:58, I was on pavement, dirt, gravel and there are some minor inclines and declines on the path. I'm pretty happy with the time considering I haven't run 5k.....possibly ever.

Comment #117 - Posted by: Amber at August 30, 2007 8:39 AM

Jesus I CANT USE MY LEGS, they hurt so damn bad. My 5k was more like a limp then anything

Comment #118 - Posted by: greg P at August 30, 2007 8:40 AM

Deadlift 1-1-1-1-1-1-1



295 (Hook grip)
315 (Mixed grip)
335 PR
255 PR
385 PR (sans belt, form suffered slightly)
405 HUGE PR!!!! (w/ belt, good form)
405 (Only fully extended legs for a 1/2 sec before dropping the bar, but it was a true rep)

This after only having deadlifted once in the past several months. Thanks Crossfit!!!!

I better go buy more plates. ;)

Comment #119 - Posted by: tim donahey at August 30, 2007 8:42 AM

Pre: Shuffled for 1 mile

Sub: Row 5K- 21:09

Comment #120 - Posted by: tjo at August 30, 2007 8:46 AM

46yom 160#
4:13/7:18=11:32 out
7:30/3:50=11:20 in

Comment #121 - Posted by: Jim D. at August 30, 2007 8:46 AM

Ah, my nemesis... the last few 5k/10ks I've scrubbed, due to major problems with my running form (ankles and shins start to get pain). Working on Pose, but I only got out to 2 miles this time with some breaks. ~23:00 for that.

Comment #122 - Posted by: Brandon at August 30, 2007 8:47 AM

M/22 cfwux3
Usual bwt: 148-149
bwt after morning 5k: 144!

14 laps around school track ~5k: 25:30

Comment #123 - Posted by: Y. Zhou at August 30, 2007 8:48 AM

didn't do WOD. did the "300" workout to see where my strength was at. let me tell you that this cf stuff is no joke. i was a pro ball player for 4 years and those workouts never drained my muscles like cf. i am so thankful that i started i am sore.

Comment #124 - Posted by: chuck at August 30, 2007 8:49 AM

Pleased to announce - max score (100) on physical fitness test!

Comment #125 - Posted by: Angry G & L at August 30, 2007 8:49 AM

as rx a painful 28:16

LVSD (long very slow distance)

Comment #126 - Posted by: dan colson at August 30, 2007 8:53 AM


25:43.......avg pace 8:17...legs feeling heavy

Ran a different course; discovered that according to google earth, my old one was a bit short! I seriously contemplated NOT doing this WOD, legs still seriously damaged from insane lunge workout. Very hot and humid out, not as fast as I'd like but glad I did it.

Comment #127 - Posted by: Tim Hamilton at August 30, 2007 9:00 AM

Legs were hurtin for about 1/2 mile then loosened up. Finished in 24:35

Comment #128 - Posted by: 23yo AVGJOE at August 30, 2007 9:02 AM

#119 Chuck

What's the 300 workout?

Comment #129 - Posted by: Tim Hamilton at August 30, 2007 9:02 AM

19 yom
178 lbs.

3 miles- 19:27


Comment #130 - Posted by: dredlocked at August 30, 2007 9:03 AM

#113 Lisa..

FYI...I also use core performance movement prep as a warm up. I love how comprehensive it is. You're the first one I've seen on here that uses it. I think it's a perfect crossfit warm up.

Comment #131 - Posted by: Tim Hamilton at August 30, 2007 9:05 AM

27.06 Today 3.11 miles Nike+

Beat my record time of 29 Mins

Comment #132 - Posted by: Chris B at August 30, 2007 9:14 AM


Took advantage of the cool morning here in Chicago. Nice lake breeze = new PR.


Comment #133 - Posted by: JMR at August 30, 2007 9:16 AM

I have used Core Performance movement prep for quite some time, I kind of do a hybrid between CP and CF for my warm-up now, they work together well.

Comment #134 - Posted by: Angry G & L at August 30, 2007 9:19 AM

Mhane (from yesterday's comments) nice job on all those bar mu's. Amazing work. Jarod, Hari: congrats on your firsts!

Comment #135 - Posted by: john wopat at August 30, 2007 9:20 AM

#129 Tim
25 pull-ups
50 dead lifts(135lbs)
50 push ups
50 box jumps
50 floor wipes
50 clean/press w35lb kb(25 each arm)
25 pull ups
all for time

Comment #136 - Posted by: chuck at August 30, 2007 9:37 AM

#136 chuck

Thanks for posting.

What's a floor wipe? I can't find it in the exercise section.

Comment #137 - Posted by: Jakob at August 30, 2007 9:49 AM


Ran 3.5 miles to stay consistent w/past 3 runs. Heavy legs, felt miserable, yet shaved 16 seconds off my time! Shocked!

Comment #138 - Posted by: RJF at August 30, 2007 9:50 AM

If you think our WODs are hard, this may help put them in perspective -

God Bless them all.

Comment #139 - Posted by: annlee at August 30, 2007 9:57 AM

dragged myself through 3.1 miles.

34min. Quads and Glutes are still really tight from the lunges. Ample time at stoplights

Comment #140 - Posted by: Brett_nyc at August 30, 2007 10:00 AM

CFWU plus ring pushups

5k: 24:09

1:04 off PR for the out and back I did, but 20 seconds better than last time. Not bad considering DOMS! Good workout.

Headed to cabin for Labor Day weekend today and I am bringing my rings. I'll sub the WODs best I can.

Comment #141 - Posted by: Joel at August 30, 2007 10:02 AM

Rest Cycle.
T'I chi/back PT/full contact fight with boredom...

Comment #142 - Posted by: bingo at August 30, 2007 10:04 AM

John Wopat:
Thanks, I was really feeling good yesterday. I think doing the kipping Bar MU's is definately the easier variety so that is why my numbers were high, but after just doing my first MU about a month ago I am happy about this one. I am on line today ordering some rings because I got the go ahead yesterday from my GloboGym that I can bring my own rings in. I think with rings my numbers will be reduced drastically but I will certainly have something to shoot for. Thanks again ..


Comment #143 - Posted by: mhlane at August 30, 2007 10:06 AM


No running with this knee. Light Overhead Squat practice:


Comment #144 - Posted by: mrjling at August 30, 2007 10:07 AM

ahem wow....I may be sorry I asked. Was that workout created by gymjones? That looks like it would take me about an hour on a good day.

Comment #145 - Posted by: Tim Hamilton at August 30, 2007 10:11 AM

5k as rx'd


- (0:32) faster than last time, with DOMS from lunges. legs still juiced.

Comment #146 - Posted by: John Messano at August 30, 2007 10:13 AM

Ran 5K today around Washington Sq. Park in Manhattan. Most of the NYU students are back in town so it was quite crowded; I may have run an extra 300m just going side to side.


Comment #147 - Posted by: ScottNY at August 30, 2007 10:15 AM

Here is a video demonstration of the "300" workout that includes the floor wipes:

Comment #148 - Posted by: Sgt Qtip at August 30, 2007 10:18 AM

21:50. I can't believe it, I noticed in the comments today that Kelly Moore might actually be human :) On a beautiful sunny day like today(110 in the shade), after 3 hrs sleep at the station last night, with DOMS making me walk like I've got a...well, you know what I mean, all that comes to mind is the song "What a wonderful world" by Louis Armstrong. What a wonderful crossfit world indeed...
Cindy's time 33:30

Comment #149 - Posted by: FireSmac at August 30, 2007 10:19 AM

pushed hard, but was mentally relaxed
i had extra aerobic capacity left, but legs were still torched from walking lunge (i did yesterday)

Comment #150 - Posted by: silence at August 30, 2007 10:20 AM

40 m 5'9'' 170

24:40 new PR. Last 5k was 25:14.

Comment #151 - Posted by: Todd at August 30, 2007 10:28 AM

5K with gear,

Comment #152 - Posted by: Steve in Chico at August 30, 2007 10:32 AM

With DOMS from doin' 456 lunges the other day....I couldn't run to save my life!

Comment #153 - Posted by: Johnny D. at August 30, 2007 10:34 AM

5K with gear.

Comment #154 - Posted by: Steve in Chico at August 30, 2007 10:36 AM

19M / 167# / WOD #9

Can't remember the last time i ran more than a mile, and quads dead from lunges so I ran 2 miles instead of 3.1 miles.

Time: 17:02

I'm disappointed i myself to say the least...

Comment #155 - Posted by: C. Jenkins at August 30, 2007 10:39 AM

5K: 26:15

last: 27:13

next time under 25:00

Comment #156 - Posted by: jared b at August 30, 2007 10:41 AM


Surprisingly, DOMS didn't bother me at all. Might just be because I was so focused on the heat (and its only supposed to be 102 today here in tucson, I can't imagine what it must be like for some of you guys who are deployed in the middle east). I definetaly could have done that faster if I'd thought to strap a litter of water to my back. Will do that next time if its hot out.

I can hardly believe its only been a little over two weeks since I started doing the WOD and posting with the last 5k. Even though this run took longer than that one, the results I've seen in only 2 weeks are just incredible, I've seen some good gains in performance, and I've been getting lots of complements about the improvement in my body composition. Thank you once again, Coach and all of you who make this whole thing so great.

Comment #157 - Posted by: Cullen at August 30, 2007 10:45 AM

Age 35
BW 181

22 minute steep trail run, a bit under 5k. My legs actually feel a lot better now than they did this morning. Thanks, Coach!

Comment #158 - Posted by: Tim in VT at August 30, 2007 10:47 AM

7.2 mph on treadmill.

Comment #159 - Posted by: John Messano at August 30, 2007 10:48 AM

Bwt: 133

Rowed 5k instead... time:


Comment #160 - Posted by: Speal at August 30, 2007 10:51 AM


24:13 - not my fastest time, but OMG my legs were burning (especially on the downhills!)

Hey Tim in VT, where in VT are you? Montpelier here.

Comment #161 - Posted by: steeliekid at August 30, 2007 11:02 AM


Funny that I cant even walk from the lunges but I managed to run 5K! My HR was at 90-95% for the last 10 minutes, brutal.

The slowest and hardest 5K I have done.

When fresh I can do this in under 20mins no problem. Ouch.


Comment #162 - Posted by: Wils at August 30, 2007 11:02 AM

Where are the warm ups published??

Comment #163 - Posted by: Wils at August 30, 2007 11:04 AM

got it done in 24:50... slow for me but ima get it under 24 next time... at least!!!

Comment #164 - Posted by: zach at August 30, 2007 11:07 AM


Shit, this must have been one of the most painfull expierience of my training history. My legs were still almost numb after the walking lunges, but I decided to do this anyway.

I warmed up carefully with a bike for 15min., then stretching 10min.

My time for 5K was 22:15 (last time 20.59) and literally pushed to the limits. Last 1km ran 17km/h pace and heartbeat was 196 at the end.

EXHAUSTING. But now I feel great 1.5hour after the excercise :)

- OlliS

Comment #165 - Posted by: OlliS at August 30, 2007 11:14 AM

40yof, 5'7, 150lbs


This is the fastest I've run that route recently, so I was pretty pleased with it given my butt had siezed up from all those lunges! I tried POSE-type running for the first time and although it felt odd landing on my forefoot, I was able to maintain it for almost all the run (the last stretch is downhill and I found I couldn't manage it there). I'm sure I'll have some funny foot/ankle aches tomorrow but my knees seemed to like it so I think it may be something worth pursuing.

Comment #166 - Posted by: Cal Jones at August 30, 2007 11:14 AM


31 min

Legs kept getting super tight and painful. Had to stop a bit. Damn those lunges.

Comment #167 - Posted by: Chris C at August 30, 2007 11:22 AM

This is just what i needed! Not that i will enjoy it one bit....

Comment #168 - Posted by: Carter at August 30, 2007 11:23 AM

Started on treadmill and got shin splints about 5 min in so I switched to elliptical. Total time 27:39....

Comment #169 - Posted by: Davis at August 30, 2007 11:29 AM

#67 & 71- Hey Sis! I envy that you got to work with Coach B @ Rancho! Thanks for introducing me to CrossFit! The past few months I feel so much stronger than every before!

Perfect day to run in Southeastern CT, nice breeze off the sound. Ran a loop at a nearby State Park that the maps says is about 3.5 miles.
40:16 is my time- thought I was running faster than that, but have to keep an eye out for the rocks and need to work on my hills =) But a year ago I couldn't complete this loop and now I can keep a good pace and push myself through the entire loop, even sprinting to the finish. I think the lunges are great for running- thanks for the day off in between =)

Comment #170 - Posted by: Joh at August 30, 2007 11:31 AM

29:47 ... wow, my legs feel a lot more loose after that run. Not as fast as I wanted it to be, but i ran hard!

Comment #171 - Posted by: AlliJ at August 30, 2007 11:34 AM

#131 Tim, #116 Lisa
Can you describe the 'core performance movement prep'? It sounds effective.


Comment #172 - Posted by: Vin at August 30, 2007 11:34 AM



asking wife for ass massage tonight :)

Comment #173 - Posted by: Neil at August 30, 2007 11:38 AM

I ran for the first long distance in 14 months. It sucked after the lunges, and I was dumb for eating pizza before the run. My body Dave and I ran over 4 miles(not sure exactly) in about 33 minutes.

Comment #174 - Posted by: Little Miller at August 30, 2007 11:39 AM

Modified CFWUx1:

Deadlift 1-1-1-1-1-1-1 reps


295 (Hook grip)
315 (Mixed grip, Former 5RM)
335 PR (sans belt)
355 PR (sans belt)
385 PR (sans belt, form suffered slightly)
405 HUGE PR! (w/ belt, good form)
405 (Only fully extended legs for a 1/2 sec before dropping with the bar, but it was a true rep)

This after only having deadlifted once in the past several months. Thanks Crossfit!

Better go buy more plates!

Comment #175 - Posted by: tim donahey at August 30, 2007 11:39 AM


Is this anything like a C2? I'm thinking of buying it.

Comment #176 - Posted by: TM at August 30, 2007 11:41 AM

tim #137
go to and look up 300 workout(floorwipes). that will show you how to do it.

you basically lay on your back on the flat ground, hold the 1351b bar like you were benching, lay your legs straight on the ground, swing your legs up to the right side of the bar, swing your legs down to the start again, then swing them to the left side of the bar and back to the start.....thats one rep, do 50

Comment #177 - Posted by: chuck at August 30, 2007 11:42 AM


Used 3 pullups & 3 dips for each muscle up:

9/9 unassisted in 1 min. intervals
15/15 assisted in 1 min. intervals

Comment #178 - Posted by: KEL at August 30, 2007 11:45 AM


5K as rx'd

avg mile = 7:38

hot, hilly, and in the middle of Atlanta so the air isn't exactly "clean". felt like a good run though. especially after 500 walking lunges on Tuesday.

Comment #179 - Posted by: Kieran at August 30, 2007 11:53 AM

5min rope skipping + CFWUx3 (subd Dips for HSPU's)

WOD: 22:13min

Comment #180 - Posted by: Leroy - Holland - 24yo m 173cm/72Kg at August 30, 2007 12:00 PM

I missed the last two 5K's, trying to recover from this Achillies Tendonitis. I'm still not 100%, but I finished...28 seconds behind my (PR) of 29:03 back in July.

I thought I would try a different pacing strategy, but I found I waited too long to open it up and ended up going over my previous PR by 16 seconds :(
today: 24:19
8/14/07: 24:03 (PR)
7/25/07: 24:30

YO!! We got C2 Rowers & Rings yesterday, more (PR's) coming :-)

Comment #181 - Posted by: Damon & Laura, Sonz Decatur at August 30, 2007 12:09 PM

#170 Vin
I have also used the core performance movement prep. It is a part of the work out created by Mark Verstegan at Athletes Performance. The movements are nearly impossible to describe as they have names like the "elbow to instep lunge" and the "handwalk". The best way to check it out is to either buy the book, Core performance, or go to for either a trial membership or pay for a year membership (one of the reasons crossfit rules, IT'S FREE!). I used the entire coreperformance workout for 2 years before beginning crossfit and it alleviated back spasms/weaknesses and is very "state of the art" in its approach. Joel

Comment #182 - Posted by: phx2083 at August 30, 2007 12:09 PM


1/2 intesity week, so after CFWU x 3, did 1.55 miles on treadmill at 7.0 mph... wanted to go harder but really trying stick to the 1/2 intensity thing...

Comment #183 - Posted by: esteban at August 30, 2007 12:16 PM

Dear Coach,

You are an a-hole


Comment #184 - Posted by: Billy B at August 30, 2007 12:29 PM

21yo/f/145 legs need a rest day!

Comment #185 - Posted by: Sarah at August 30, 2007 12:33 PM



I'm getting slower, but I suspect yesterday's lunges might have something to do with that.


Comment #186 - Posted by: Allan Luomala at August 30, 2007 12:36 PM

43 y.o.m.


5k 24:06

best time since 1991. CrossFit.

Comment #187 - Posted by: Steve at August 30, 2007 12:40 PM


24:03 - felt like someone thumped my thigh with a hammer on every step. Here comes the leg pain!

Comment #188 - Posted by: Dan-O at August 30, 2007 12:41 PM

Subbed 5k Row - 21:24 (28 sec PR!!)

Comment #189 - Posted by: joshuab at August 30, 2007 12:42 PM



Seriously disappointed in my time. I guess maybe those squats could have had something to do with it, but I'm still not happy.

Comment #190 - Posted by: Latham at August 30, 2007 12:47 PM


24:18 seriously disappointed in myself. Maybe something to do with my legs being pounded from those lunges. Will do better next time

Comment #191 - Posted by: Latham at August 30, 2007 12:49 PM

29 yom 200#

3 miles (4800 meters) 24:28

Comment #192 - Posted by: j regner at August 30, 2007 12:50 PM



Humidity like a wall here in Upstate, NY.

Comment #193 - Posted by: edevine at August 30, 2007 12:51 PM

Still down due to tendinitus, and no internet, but been running. I miss the wod's, and CF community.

Going to get some Chinese herbs this weekend, see if that helps. Keep training hard!

Comment #194 - Posted by: Allen at August 30, 2007 12:52 PM

m/33/5'9"/175-[120 days since CF Columbus Ohio]

30:30 3.1 miles non stop through the pain.

3 mins off last mark, but did not have DOMS during the run.

On another note: After 120 days of CF should I be posting better times?

Comment #195 - Posted by: EnDeR at August 30, 2007 12:57 PM

5K on TM incline 3.5

Comment #196 - Posted by: jbizzle at August 30, 2007 1:02 PM


woohoo dehydration.... but had ta get on this as early as possible, so didn't rehydrate before running. bleh. that bad choice + peaking DOMS = didn't feel like pushin it. sorta did that yesterday anyways (as the DOMS wuzn't full-blown yet). i might've actually run the first 5k of yesterday's run faster than today's.

time = 22:10

post: 3 miles at slower pace.

my 2 buddies who are new crossfitters are so sore from lunging. last nite's bball game wuz full of fastbreaks and they both had trouble gettin back on defense. hah! luv CrossFit!

Comment #197 - Posted by: cleverhandz at August 30, 2007 1:02 PM

46 / 177

29:03 More than 1 minute off, could it be the lunges? I wonder if my legs will ever have a normal feeling again.

Those of you that added weight to your lunges on Tuesday, bless you. Get some, go again!

Those of you that are hitting PRs after Tuesday's WOD, WOW!

Comment #198 - Posted by: tom perry at August 30, 2007 1:07 PM

BW 167 3.15 miles on treadmill at 1% grade in 25:34 min. (5k in 25:14)

Comment #199 - Posted by: Neeraj at August 30, 2007 1:14 PM

L: 5k, 28:00

Comment #200 - Posted by: Angry G & L at August 30, 2007 1:16 PM

ran~3.5 mi yesterday at~30 minutes
today %K row at 23:00.
I thought I was going to cry when I read this this morning DOMS from those lunges has me walking like a 90 yo today.

Comment #201 - Posted by: Bob Taylor at August 30, 2007 1:29 PM

biked 19 miles, about 1:05

Comment #202 - Posted by: hazmat at August 30, 2007 1:32 PM

warmed up a bit and stretched out
5K in 25:45 ... first mile was ~ 7:45 ... not sure about my other splits. Walking up the stairs to my room was not a fun experience. Looking forward to oly lift training tomorrow morning!!

Comment #203 - Posted by: Janell at August 30, 2007 1:34 PM


5K as rx'd

average mile = 7:38

It was hot and hilly, and the air in atlanta is not the cleanest. good workout though. definitely feeling sore in the legs.

Comment #204 - Posted by: Kieran at August 30, 2007 1:37 PM

42yom / 145

WOD - 5k - Performed on Treadmill 1% and 8.7mph 3.1mi
21:27 (2 seconds from PR but I think my PR was only 3mi.)
Working on pace. The last two 5K's I got out of the gate OK but then slowed to my normal 10K pace and could not break 22 min. So this time I decided to pace myself on the treadmill and it worked great except I should have chosen 8.8 instead of 8.7 because I did not factor in the treadmill warmup and barely missed my PR.

Post - Hopping Pushups while holding bottom of Bosu (10,9,8) and stretching.
Note - I changed out Dips for HSPU in the warmup last week and today was the first time I was able to get 3 sets of 15 without breaks.

Comment #205 - Posted by: mhlane at August 30, 2007 1:38 PM


Comment #206 - Posted by: Jay M at August 30, 2007 1:43 PM


Be on here a couple of times today.

This morning I did yesterdays WOD.


1min.; 3pu 3dips
2min.; 6pu 6dips
3min.; 7+2pu 9dips
4min.; 6+4pu 12dips

4:01 total time. Saved by my mommy. Had to go pick up Jackson (my son).

gonna do todays this evening if I don't make it to Jiu-Jitsu.

Comment #207 - Posted by: will at August 30, 2007 1:47 PM

first 5k ever

Comment #208 - Posted by: drew at August 30, 2007 1:48 PM


run 5k - 19:07

would have been a lot better time if we hadnt done the lunges...

Comment #209 - Posted by: Ben CFC at August 30, 2007 1:53 PM

42yom 182lbs

Did the 5k with a group of runners from a running club. As it turned out, it was a pretty leisurely pace, due to the different ages and levels of the runners.

approx 27 min.

Post WOD: Box Jumps 4 x 15 reps (34")
60 Dips (18,13,13,10,6)
60 Inverted Rows on Smith Machine

I am surprised, my legs were actually pretty loose on the run. Still a little bit of left over DOMS from lunges, but not too bad.

Comment #210 - Posted by: Harry at August 30, 2007 1:56 PM

18:00. Don't Fear The Reaper!

Comment #211 - Posted by: Colin B at August 30, 2007 1:59 PM

last time i spaced and ran 5 miles, this time i hit stop at 3 miles instead of 3.2. 3rd attempt will be the charm. Felt strong, ran 2 mile at a 6:37 min pace.
3 mile
21:44 min

Comment #212 - Posted by: Zain at August 30, 2007 2:00 PM

Did 4 miles in 34:59.

A bit slow.

Comment #213 - Posted by: Rob F at August 30, 2007 2:27 PM

Rob F. Don't worry about pace as much as if you put your best effort out!

Comment #214 - Posted by: Colin B at August 30, 2007 2:39 PM

Sweet. Have a 10km hill run with my running group anyways, so glad I dont have to put lunges or squats ontop of that.

Comment #215 - Posted by: NZTom at August 30, 2007 2:40 PM


played a game of basketball then 5k
feel beat

Comment #216 - Posted by: Woods at August 30, 2007 2:46 PM

Just like Michael 2 wks. ago, I felt like a heart attack was imminent the entire workout.


Coach said to do it, so it must be good. At Soquel High.

Comment #217 - Posted by: mas at August 30, 2007 2:48 PM

32:52 for 5k run
wow i'm lookin at some of these posts pple have alot of time on their hand to do some of these lengthy workouts.

Comment #218 - Posted by: Kajan at August 30, 2007 2:49 PM

5'10" 220lbs
21:45 on treadmill, felt sore from lunges

Comment #219 - Posted by: zick at August 30, 2007 2:55 PM

26/m/180 lbs
29/m/183 lbs
We have only been doing this for about a month so the lunges killed our time.

Comment #220 - Posted by: Denver EOD at August 30, 2007 2:59 PM

as rxed 21:48
2 miles of steep hills in the middle of the course (up and down 2x)

Comment #221 - Posted by: bleedcf at August 30, 2007 3:05 PM

as rx'd. 24:15 (approx.) Ran a little farther and didn't note time until past the 5k mark.

Comment #222 - Posted by: Dale Saran at August 30, 2007 3:17 PM


Comment #223 - Posted by: jpf at August 30, 2007 3:18 PM


Slow even for me, but in playing catchup I did the 50 squat/30 pull/15 HSPU yesterday after a week off, and my legs were absolutely leaden today.

Comment #224 - Posted by: rcurriejr at August 30, 2007 3:23 PM


I can tell you, I've been crossfitting for almost ten months now and my runs haven't gotten markedly better. Everything else I've gotten better by light-years. And despite the fact that I've tried to work running into the lighter days in an effort to improve, no go. Running is a serious block for me.

Comment #225 - Posted by: rcurriejr at August 30, 2007 3:29 PM

As Rx'd using a Garmin Forerunner - 5K - 20:13

Comment #226 - Posted by: Simon at August 30, 2007 3:33 PM

25:25 on the treadmill
legs super toast from the lunges a few days ago.

Comment #227 - Posted by: jbean at August 30, 2007 3:58 PM

First Day on Cross-Fit

5K - 23:23

Comment #228 - Posted by: Vincent at August 30, 2007 4:14 PM


What's up everyone, haven't posted in a LONG time. Been busy w/ training and deploying again...


Haven't run this for time since 24 December 06, new PR by 14 seconds, could have finished close to 19 flat. Next time I guess.

Comment #229 - Posted by: JR at August 30, 2007 4:17 PM


That sucked. My legs didn't feel sore yesterday... today's a different story.

35ish minutes. Stopped to do some hanging rows/dips and did some sprints during the 5k... wasn't feeling all that into the run and needed something to mix it up (also didn't get a lot of sleep last night).

Comment #230 - Posted by: Josh Z at August 30, 2007 4:28 PM


27:40, almost 4 minutes off my pr this year, lunge you very much. That was a miserable run and I'm glad it's over.

Afterwards, got 5 consecutive Muscle Ups which is 4 more than I have ever done in a row.

Comment #231 - Posted by: sailorcrew at August 30, 2007 4:29 PM

Sub row 5k
Legs still hurting badly from lunge-fest.

Comment #232 - Posted by: Poe at August 30, 2007 4:30 PM

5am - "Jackie" in 6:18

5pm - 5K in 18:48

need 2nd WOD of 5K under 18:30, last time 19:20, PB is 18:30...getting there; still trying to get Greg's 5:42 on Jackie...will come

Comment #233 - Posted by: OPT at August 30, 2007 4:48 PM

28 yom 220#
32 min
better than I expected. My legs are dead from the 1/4 mile lunges and climbing longs
excuses excuses . . .

Comment #234 - Posted by: Kuna at August 30, 2007 4:49 PM

21:06, 30-odd seconds off my PB so whatever I did last night didn't totally kill me but the stiffness from the lunges may have been an issue. I thought I may be close to my old time but I guess I started too slow...

Comment #235 - Posted by: gaucoin at August 30, 2007 4:56 PM

23:46 (PR)

Comment #236 - Posted by: B. Rhaly at August 30, 2007 5:00 PM

#125 angry G & L CONGRATS on the perfect PFT!
#131 & #134 angry G & L~ I love core performance movement prep, rehab, ball, and stretches. It is a great compliment to CF
#168 Joh~ Where are you at in CT? I grew up in Hartford.
#170 Vin & #177 phx2083~ you got it on the money, go to the core perfor site to get a few weeks free, then I got the book, try for a good deal on it
Glad to see others know what it is and utilize it to compliment CF.
Today I looked hilarious trying to do elbow to instep strech, my glutes and adductors were
T I G H T !

Comment #237 - Posted by: lisaq at August 30, 2007 5:05 PM



1:09 off PR. Legs loosened up after first half of the run that were still sore from lunges. Little girls soccer team was running behind me a little ways on the last mile so I kicked it in gear so I didn't get passed and feel like a puss.

Comment #238 - Posted by: Jarod at August 30, 2007 5:07 PM


25:44. Back side still sore from the lunges.

Comment #239 - Posted by: Svor at August 30, 2007 5:09 PM

1 Squat Snatch + 10 OHS 65lbs
1 Squat Snatch + 10 OHS 65lbs
15 Pull Ups
5k Run
Legs are still tight from our little walk.

Comment #240 - Posted by: superg at August 30, 2007 5:19 PM


5K 28:20 (-1:31) (PR)

Comment #241 - Posted by: Boxer4 at August 30, 2007 5:24 PM



About 10 seconds longer than last time. A 400 meter walking lunge may have had something to do with it.

Comment #242 - Posted by: Caleb T. at August 30, 2007 5:26 PM


CFWU x 3 (no PU or dips as I am going to do yesterday's MU later tonight)

5k in 23:12 - 4 minutes faster than the last one only 2 weeks ago. I guess this stuff actually does work =)

Comment #243 - Posted by: Brandon E at August 30, 2007 5:28 PM

37 yom,
22:19 (outside, 60 degrees)

Comment #244 - Posted by: ChrisB at August 30, 2007 5:31 PM

legs too fried from lunges to run today. swam some laps instead.

Comment #245 - Posted by: kevin o at August 30, 2007 5:36 PM

Modified workout
"Kill Mario"
5 rounds

5 pullups
10 getups 20#
20 swings 35#
200 meter run

Comment #246 - Posted by: trtwarrior at August 30, 2007 5:41 PM


So whose legs don't work quite right yet?

CFWUx3 (15reps per exercise)
5min rest

1 (that's right 1) mile in 8:21
1/2 mile walk at 15min/mile pace at 5%grade.
My legs are freaking still smoked from the lunges. My run today was Herky-Jerky (defined in websters as "uncoordinated, ugly, rough, action.")at best. See how I feel tomorrow.

Comment #247 - Posted by: will at August 30, 2007 5:48 PM

sub'd 5k row... forgot to notice time

Comment #248 - Posted by: broot at August 30, 2007 5:51 PM



Just found out I have high cholesterol. I don't know if I can eat anymore oatmeal.

Comment #249 - Posted by: Ray at August 30, 2007 5:52 PM

Warmed up with 1 1/2 hr BJJ, then subbed 'Chelsea' instead of the run.

Last two days were on the road for me so I missed wod. Lots of walking though! Will go again tomorrow on the scheduled rest day to catch up.

Comment #250 - Posted by: pwoodruff at August 30, 2007 5:52 PM


did a timed 1 mile run: 6:45.. working back for my old PR i got after i did cross country, which was 5:59.

did 2 more 1200m sprints at about 5 minutes 20 each.

Comment #251 - Posted by: vtam at August 30, 2007 5:53 PM

Not feeling too ambitious today sooo 25:27 ocean swim, no idea how far. I just swam 15 minutes south into the chop, turned around and sped back, almost surfing. Enjoy the rest tomorrow.

Comment #252 - Posted by: john wopat at August 30, 2007 5:54 PM

Ran and walked 5 km in 41:33 (+1:10 from last time; I'm still hobbling from those lunges, and this was outdoors rather than on a treadmill).

Comment #253 - Posted by: kpm at August 30, 2007 5:55 PM

Finally mapped out a full 5k route. Took 23:28 today. 30 degrees out and the lunges definitely had an effect.

Comment #254 - Posted by: Rico at August 30, 2007 5:58 PM


6 miles


really slow today. Legs are burnt.

Comment #255 - Posted by: moglee at August 30, 2007 5:58 PM

Did a 28 min. run with kids on their bikes, first part hurt, but lower half loosened up. Glad i'm not the only one with the waist down pain from the lunges.

Comment #256 - Posted by: jef at August 30, 2007 5:58 PM

23 yom/5'7/160

subbed a 10k: 52:43. First time I've run more than 3 miles in half a year. Glad to know I can still keep it under an hour!

Comment #257 - Posted by: leifei at August 30, 2007 5:59 PM

Incline tread on 8.4, last .35 on 10.
Need to start running outside.

Comment #258 - Posted by: chris l at August 30, 2007 6:02 PM

28:03 on a treadmill. Finished the first 3km @ 7.0 (8:34/mile pace) then finished up with intervals 1min on/1 min off @ 7:03/mile pace for the run speed. The first km, my legs were burning like crazy. I guess they went numb after I'm hoping to bring this time significantly in the future.

Comment #259 - Posted by: Webb at August 30, 2007 6:04 PM

Mark 25:49 (last time 26:11)

Comment #260 - Posted by: Theresa & Mark at August 30, 2007 6:06 PM


3 miles in 23 minutes. kind of disappointed. thought i would be able to do it in 21, but i guess thats asking a lot. mama and papa lobo didn't do the WOD today because they are slackers.

Comment #261 - Posted by: little lobo at August 30, 2007 6:12 PM


Comment #262 - Posted by: Jerry 17/M/170 at August 30, 2007 6:17 PM

32 yo, 235 lbs.


Comment #263 - Posted by: j-seal at August 30, 2007 6:22 PM

Horrid! PR for all time slowest. Never ran worse. Ever. 29.28. I had an elephant strapped on my back and midgets tied to my shoes.

Lunges really had their way with me. I'm still seeing a counselor over the way they mistreated me. I didn't pick up to normal pace till the last half mile.

In the words of a wise man to the North: "After it gets dark, I'm going to take this out to the alley and bury it."

Let us never speak of this again.

Comment #264 - Posted by: Spider Chick at August 30, 2007 6:29 PM


legs were SO SORE...

22:43 on the treadmill

Comment #265 - Posted by: OSV at August 30, 2007 6:35 PM

age 41
bwt 207#
15 min. stat. bike
15 min. c2 rower
WOD(5K): 27:49

Comment #266 - Posted by: MSR at August 30, 2007 6:49 PM


Scaled to 1.9 mi (about 3 K)


Comment #267 - Posted by: Joshua Holmes at August 30, 2007 6:50 PM



Did run in hot sun and legs in much pain from lunges the other day. Just glad to get thru it-

Comment #268 - Posted by: Jensen at August 30, 2007 6:51 PM

33:17 5K. DOMS setting in hard from Tues lunges. Low energy, almost felt like i was coming down with something -- change of diet to the zone? Anyway, this totalled my legs out. Stairs were nearly impossible coming downstairs to the pc.

Got my elite rings! After the run
2x10 pushups
2x10 jacknives
2x10 dips
2x10 body rows
to get a feel for them.

Comment #269 - Posted by: shiev at August 30, 2007 6:56 PM



Sub'd 5k

3 Rounds of:
50 single-arm DB swings ea. arm
25 single-arm DB squat'n'press
(not a momentum for the press)



Comment #270 - Posted by: Travis H at August 30, 2007 7:09 PM

Tried to run, but the DOMS made it a farce.
Sub 5K row- 20:20, off my best, but all things considered i am thrilled

Comment #271 - Posted by: a noble at August 30, 2007 7:18 PM

46 198


not bad considering doms and 6 beers i drank for pain

Comment #272 - Posted by: Kevin McClellan at August 30, 2007 7:18 PM


As RX'd 25:06 PW

I've always wondered what it would be like to run in slow motion.

Comment #273 - Posted by: Doctor DOMS at August 30, 2007 7:26 PM

I did this on the track because I needed to see where my 1.5 mile time was. Hit the 1.5 at 11:22...then did 6.25 more laps mixed with jogging and sprints, so my time wasn't that great at all: 26:11

Comment #274 - Posted by: tedw at August 30, 2007 7:29 PM

5K run

Subbed 25 minutes on elliptical. Still taking it easy in recovery from hip operation, but worked it hard.

Comment #275 - Posted by: blades at August 30, 2007 7:40 PM

Still behind, did the DL's today.
W/U: 100 sit-ups, 100 back extensions

345 (PR)
355 (PR)
360 (PR by 25lbs.)

225x12 to fix form.

Sets 1-4 were solid form. 5-7 had a slight back bend. I love this program. I have never had an increase like that.

Comment #276 - Posted by: Uncle Rico at August 30, 2007 7:44 PM

22:30 Couldn't run it until 5pm, so it was a pleasent 110 outside. Felt great just started running out of gas at the end.

Comment #277 - Posted by: CRussell at August 30, 2007 7:50 PM


Still sore from lunges, but quads felt a lot better after the first mile.

29:09 - Slow compared to most, but a big improvement for me. Been doing CF for 3+ weeks and this was 1:10 better than the recent 5k.

Any CFers in the Huntington, NY area?

Comment #278 - Posted by: SEC at August 30, 2007 8:07 PM


30 min

Tabata push-ups


Comment #279 - Posted by: J-n-Longview at August 30, 2007 8:07 PM

d - 29m/175

25:00 - hideous from mile 2 on...3 min off pr

j - 33f/125

26:16 on treadmill

Comment #280 - Posted by: dmarsh at August 30, 2007 8:23 PM

We were all still hurting, but powered through for this one anyways

Master Lee- 22:09
Cory- 25:05 (pr by 1:27)
Neil- 26:12
Kerry- 27:33
Alex- 29:50
Lana- 31:53
Lydia- 33:36
Maxim- 37:46 (took a break due to a lung cramp)

Comment #281 - Posted by: CBR Chitown at August 30, 2007 8:25 PM


jogging & walking. lots of walking the latter half.

Comment #282 - Posted by: michael leach at August 30, 2007 8:34 PM

Jogging & Walking
Walked most of last half

Comment #283 - Posted by: Cassie Leach at August 30, 2007 8:36 PM

Well.. like most folks posting here our 5K was impacted by the recent lunges, but once warmed up we felt.. well..ok

As usual we rowed our 5K

56/M/189 21:22

46/F/125 24:15

Comment #284 - Posted by: Dave and Belinda at August 30, 2007 8:45 PM


5K in 36 Minutes

Comment #285 - Posted by: Stewart at August 30, 2007 8:52 PM

Another pr 23:33

Comment #286 - Posted by: ZMAN at August 30, 2007 8:54 PM

Subbed a 3.2km row. Found a concept2 rower in the gym at school which was great but had to row with curious 7th graders staring in the window, which was not so great. Kept under 3mins per 500m the whole way. Time: 17.43

Comment #287 - Posted by: Sarah Langford at August 30, 2007 8:59 PM

800m intervals x 5


Comment #288 - Posted by: charley at August 30, 2007 9:00 PM

5 x 800meter intervals


Comment #289 - Posted by: charley at August 30, 2007 9:03 PM


sub 3pu,3dips

5 minutes

Comment #290 - Posted by: jim at August 30, 2007 9:07 PM



sub swimming

Comment #291 - Posted by: jim at August 30, 2007 9:11 PM

36:46. An awful time, but if you take into account that I was running in the dark, you can subtract a minute, and take into account the DOMS from the lunges, you can subtract another minute, and take into account that I am a sorry out of shape old man, you can subtract 12 minutes, which means my time was really 22:46.

Comment #292 - Posted by: Rick M. at August 30, 2007 9:14 PM


Sled Hill 5K 29:34
Still have DOMS from 400M Lunge WOD, but feels better after the run.

Comment #293 - Posted by: Brian V at August 30, 2007 9:15 PM

First WOD...

29:41 on the treadmill

Comment #294 - Posted by: D Craig at August 30, 2007 9:34 PM

quads are still trashed.

7:27/7:37/7:17 - 22:28; 23:02 for 5k

Comment #295 - Posted by: Derek at August 30, 2007 9:34 PM

around a 32:00 couldn't stop watch and it was dark out

Comment #296 - Posted by: dbones at August 30, 2007 9:45 PM

17 hours after doing heavy fran in 9:11, came into Brand X to find Mikki writing her class workout on the board:

5 rounds
1 hill sprint (about 100ft sprinted hill of the 200m covered)
15 Thrusters 65#
15 Ring dips.

85* and about 80% humidity made this crushing.

Jumping ring dips in the fifth round.


Comment #297 - Posted by: laurar at August 30, 2007 9:55 PM

30:30... a min or so longer than last time, but i might have ran an extra lap?

can't really seem to break out of the 30 min ish

Comment #298 - Posted by: newman at August 30, 2007 9:56 PM

25:00 - treadmills are so handy for setting a pace.

I'm really pleased because that's the farthest distance I've run since 1988.

Comment #299 - Posted by: meantime at August 30, 2007 10:45 PM

3.2km - 16:02

1st mile: 7:52
2nd mile: 8:10

legs still killing me from the lunges- next time I'll try to keep a sub 8 min pace for 4.3km.

Comment #300 - Posted by: Oleg at August 30, 2007 11:20 PM

First time running 5k


Comment #301 - Posted by: Darren Atkison at August 31, 2007 12:00 AM

Aug 30, 2007
Age - 32, Wt - 200#, Ht - 68"
WOD - as Rx'd, run 5k (I do it at 90% MHR)

Mile 1 - 7:54 (167 HR avg)
Mile 2 - 7:29 (181 HR avg)
Mile 3 - 8:39 (179 HR avg)
Total 3.1 Miles - 24:51 (176 HR avg)

Bah, after mile 2 I cut the speed down. Should have stuck it out. I need to try this on open land and see the results there. Next time I guess. Still have DOMS from the lunges, wonder how much this affected me?

Aug 14, 2007
Age - 32, Wt - 200#
WOD - as Rx'd, run 5k (at 90% MHR)
3.1 mile total - 24:14 (178 HR avg)

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

Comment #302 - Posted by: Nuke-Marine at August 31, 2007 12:54 AM

one of my first WODs. Did the 5k on a treadmill in 29:18--did the first 6min at a 9min mile pace then did intervals with 2min at a 10min mile pace and then 1min at a 9min mile pace. Totally exhausted, but felt good to shave some time off my normal 10min mile runs

Comment #303 - Posted by: julz at August 31, 2007 1:24 AM


Comment #304 - Posted by: ZG at August 31, 2007 1:26 AM

subbed 1 hour basketball

Comment #305 - Posted by: dyagg at August 31, 2007 2:25 AM

We did this yesterday 8/30, but forgot to post.
It was interesting walking and trying to sit down yesterday. :)

Row 5k
Time- 25:47
Last Time- 26:42

Worked on keeping my pace consistant. I fell apart in the 4th k and slowed way down, I sprinted the last 800 m to make up for it. My knee is still swollen and bothering me.

Row 5 k
Time- 28:21

Run with some walking 5 k
Time- 45:37
She tried a new route.

Still out with back tweak.


Comment #306 - Posted by: jknl at August 31, 2007 2:35 AM

im in the same boat. all my strength and timed exercises have improved dramatically-most better than when i was in my 20's. (42 yo now) except my run times. i cant get under a 9 minute mile. i run 2 miles occasionally on light or rest days to try and improve-made 10 min out and 8 in once, but that's the best i've done. my 5ks are getting worse-probably mental, due to same course, and disappointment in times. guess i'll keep at it.

Comment #307 - Posted by: mtvet at August 31, 2007 3:10 AM

33:47, cross-country this time.

Comment #308 - Posted by: Kira at August 31, 2007 3:11 AM


post: 2 rounds amrap bw bench/pullups

Comment #309 - Posted by: CFcaymanM.D. at August 31, 2007 3:31 AM


22:00 on the treadmill

Comment #310 - Posted by: lawman698 at August 31, 2007 4:02 AM

M 48 70" 177

5K SUB Row


Compare to 070814


Comment #311 - Posted by: Louis Herrera Jr. at August 31, 2007 4:39 AM

my legs hate me

Comment #312 - Posted by: benji at August 31, 2007 5:09 AM

No 5K WOD for us ... we forsook the home gym to check out Anthony/Jodi's new CrossFit Fredericton location.

Chris worked on clean technique and ring pullups. He liked their very sweet York bars and Tyler's rings - unfortunately, looks like I'm going to have to spend some money soon.

I tested my deadlift ... PR'd at 335 (up from 270).

And Nat? Nat did the CrossFit Kids Cindy challenge under the watchful eye of Jodi's camera. In 10 minutes he pumped out 25 rounds of 2 pullups, 4 pushups, 8 squats (7-8 year old category). Coming soon, we hope, to a YouTube near you.


Comment #313 - Posted by: TomF at August 31, 2007 5:37 AM

28:40 as rx'd
had a hard time walking and sitting down from the other day's workout before starting the run

Comment #314 - Posted by: Brent F. at August 31, 2007 6:02 AM



Forgot to post DB #'s: 40#
A little heavy for this WOD, but got through.


Comment #315 - Posted by: Travis H at August 31, 2007 6:17 AM

4 mile--tired and slow

CFWU 3x15

need the rest day coming

Comment #316 - Posted by: budd at August 31, 2007 6:55 AM


Comment #317 - Posted by: JENNY O. 36F/130# at August 31, 2007 6:57 AM

5k time: 18:05

Comment #318 - Posted by: cedric at August 31, 2007 7:57 AM

3rd attempt to post, if the others make it through, sorry for the multi-post. :)

Did this on 8/30, forgot to post until today.

Row 5k
Time- 25:47
Last Time- 26:42
Tried to keep a consistant pace and was doing well until I fell apart in the 4th k and slowed down considerably. Sprinted the last 800m.

Row 5k
Time- 28:21

Ran with some walking 5 k
Time- 45:37
She tried a different route this time around.

Out with back tweak.


Comment #319 - Posted by: jknl at August 31, 2007 8:10 AM

Third attempt posting freed up the other one I guess.
Oh well.


Comment #320 - Posted by: jknl at August 31, 2007 8:12 AM

Slow, but I finished

Comment #321 - Posted by: SueAnne at August 31, 2007 8:24 AM

#321 Kate,
Best thing is to post once and wait patiently. The more you post, the more I have to wade through to figure out if they're the same, diffrent, etc. Just causes more work...

Like the page says, post once, be patient.


Comment #322 - Posted by: Lynne Pitts at August 31, 2007 8:32 AM

25:41 first long run since may. Wow that felt good.

Comment #323 - Posted by: endevor at August 31, 2007 8:33 AM

legs soooooooooooooooooo sore.
had a hard time getting started. finished strong, tho.
2 min slower than last time in april. blaming soreness and/or improperly measured route...

Comment #324 - Posted by: dmic at August 31, 2007 9:08 AM


Comment #325 - Posted by: dmic at August 31, 2007 9:09 AM

24:11 (7:47 min miles)

Comment #326 - Posted by: dmic at August 31, 2007 9:13 AM

#323 Lynne-
Patience is something that I have a lot of some days and some days I don't. :)
Today my connection is giving me troubles in all other areas of the net, so I assumed it was bleed over to this site too.
No worries and sorry to make the extra work, I know you have enough dealing with the spammers and trolls.
Have a great weekend!


Comment #327 - Posted by: jknl at August 31, 2007 9:23 AM

28:00 for 4.74k loop. 5k would have been right around 30min at my pace yesterday. There was improvement. I walked less than before despite being sore from the lunges.

Comment #328 - Posted by: mark L at August 31, 2007 9:26 AM

bw 163 age 38
I hate running.

Comment #329 - Posted by: coop at August 31, 2007 9:29 AM


Still a bit sore from lunges.

5k 30:25.

Was shooting for under 30, but got stuck at 2 intersections(running outside). Time up from 35-40min last time. I walked very little this time.

avg HR: 180
max HR: 198

Comment #330 - Posted by: santoguapo at August 31, 2007 9:45 AM



Comment #331 - Posted by: rob miller CFSC at August 31, 2007 9:45 AM

still oh-so-sore from those lunges (which I did yesterday, not Wednesday). This 5k was more like a hobble more than a run. It took us 38 minutes due to pain, street lights, & a couple 20 second stretch breaks.

Comment #332 - Posted by: GinaC at August 31, 2007 10:17 AM

Great interview. Sage is a phenom. She is also a terrific coach and able to spot & correct flaws with tremendous precision. It was great to meet her at the Oly training cert.


Comment #333 - Posted by: CraigH at August 31, 2007 10:27 AM

Age 51/BW 245#
5K on trails 36:49

Comment #334 - Posted by: Stan K at August 31, 2007 10:37 AM

Is anyone like me in that they do their CFWU after the running on a run specific WOD?

Comment #335 - Posted by: Nick at August 31, 2007 11:11 AM


24:58 hilly trail run.

Felt good, amazing how much slower it is outside on a trail then indoors on a treadmill.

Comment #336 - Posted by: Corey at August 31, 2007 11:19 AM

#279 - SEC

Not really in the Huntington area, but at least the same county. I am in Stony Brook, you are the first person from LI I have seen ask so far.

Comment #337 - Posted by: Corey at August 31, 2007 11:25 AM

Age 35
BW 145#

As rx'd:


Comment #338 - Posted by: Shawn B. at August 31, 2007 11:28 AM


29:25 on the usual, somewhat hilly, circuit
( )
which I just noticed is closer to 5.3K than 5K. Oh well.

Progress is all I'm looking for here, not greatness.

Comment #339 - Posted by: Tim T at August 31, 2007 11:47 AM

38:00 - on pavement - could barely walk from lunges

previous = 23:32 - treadmill #1 incline
previous = 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

Comment #340 - Posted by: ChadC at August 31, 2007 11:58 AM


Comment #341 - Posted by: BONE at August 31, 2007 12:04 PM

24:05 PB

at cabin

Comment #342 - Posted by: OPT Mommy at August 31, 2007 12:58 PM


5k limp- as rx'd
31 minutes

Comment #343 - Posted by: Verve at August 31, 2007 1:10 PM

Ran 6 instead, 26 minutes

Comment #344 - Posted by: Dan Hussey at August 31, 2007 1:16 PM


5k in 23:50 on treadmill

Comment #345 - Posted by: Jack Ehlers at August 31, 2007 1:21 PM

26:18 slow and hot in NC.
25:28 is pr

Comment #346 - Posted by: MCORRY at August 31, 2007 1:22 PM

Legs still smoked from the lunges. Was able to run the first mile, then had to alternate sprints and walking at 2:00 sprints/1:30 walk. Breathing was solid, so that was good, but I just didn't have the legs. Still, 3 miles in 29 minutes.

Comment #347 - Posted by: David Peterson at August 31, 2007 1:44 PM

205# 70"

as rx'd=23:15

Comment #348 - Posted by: DAX at August 31, 2007 2:04 PM

ran 5k in 25:00 minutes on treadmill

Comment #349 - Posted by: Davidson from Italy at August 31, 2007 2:25 PM

22:57 gigidy gigidy

Comment #350 - Posted by: BeauDB at August 31, 2007 2:33 PM

sub'd 5k row for run. 21:36

Comment #351 - Posted by: mbalanda at August 31, 2007 3:46 PM

19yom bw 165

Comment #352 - Posted by: derek at August 31, 2007 4:34 PM


~20:30 - only had analog watch at time of run

Comment #353 - Posted by: evil_O at August 31, 2007 4:46 PM

M 34/168

23:01 on treadmill 1.0 incline

good effort, but needs to improve

Comment #354 - Posted by: J.Brown at August 31, 2007 4:57 PM


Distance - Just over 3 miles, mostly flat with some hills

Time - ~31:00. My shins were bothering me, so this turned into a walk/fast run interval session.

070814 - Similar route, 2.75 miles in 28:00. Similar deal with cranky shins and intervals.

Comment #355 - Posted by: Rydain at August 31, 2007 4:57 PM

M/21/161 lbs.

Comment #356 - Posted by: Gideon at August 31, 2007 5:21 PM



Previous two attempts:

23:30 & 24:40

Comment #357 - Posted by: Troy Hupp at August 31, 2007 6:39 PM

Legs felt like lead after lunges. Slow 5K
5K time 23:10 slower than last

Comment #358 - Posted by: jonathan b at August 31, 2007 6:53 PM


5k - as Rx'd 22:55

This is a big improvement over my last two times:

Aug 6 – 28:57

Aug 14 - 26:07

Thanks Coach!!

Comment #359 - Posted by: win at August 31, 2007 7:43 PM

Jeff @ work
5K on TM-1% incline

Comment #360 - Posted by: JEFF AND CHARITY at August 31, 2007 7:45 PM

23:30 cross country rolling hill terrain

Comment #361 - Posted by: EJ at August 31, 2007 8:00 PM

6km Trail Run(Centin Park)

Comment #362 - Posted by: Adc (CrossFit Sydney) at August 31, 2007 9:06 PM

A day late and could still feel the lunges.

Comment #363 - Posted by: jon h at August 31, 2007 10:54 PM

CFWU x 4
22:30 on treadmill .5 incline

Comment #364 - Posted by: JB at September 1, 2007 3:19 AM

Flat terrain/111F/Sunny/9% humidity/8mph wind


Even though it is much slower than my last run, I think I am happy with this time -- but that might be the heatstroke talking -- LOL....

Comment #365 - Posted by: Andy P/43/187# at September 1, 2007 5:16 AM


My goal was to break 21. On Treadmill, started too aggressive at 9.5 Mph with 2.0 incline. By half way I decreased incline to and my speed to 8.0. Caught my breathe and then inched it back up to 1.5 incline and 9.0 speed. Last .2 miles had to move it to 11mph to barely hit my goal. Breathing extremely hard for 5 minutes afterwards!!!

Comment #366 - Posted by: kaelder at September 1, 2007 5:38 AM

23:53 on treadmill (PR)

Comment #367 - Posted by: Hari at September 1, 2007 6:32 AM


slow and steady.

Comment #368 - Posted by: c.scovil at September 1, 2007 8:05 AM

1st ever outdoor 5k(4.8)

Comment #369 - Posted by: gerry at September 1, 2007 10:49 AM





Comment #370 - Posted by: Cooper at September 1, 2007 10:58 AM

20:54 on treadmill

Comment #371 - Posted by: Jamison at September 1, 2007 12:29 PM

Not my best, but not bad for not running in two years!


It'll get better

Comment #372 - Posted by: Brewsky at September 1, 2007 12:50 PM


as rx'd
29:16 outside county line rd route

much slower then on tread mill.

Comment #373 - Posted by: Adam W at September 1, 2007 1:24 PM

rowed 5000m 22:54

Comment #374 - Posted by: texasmick at September 1, 2007 2:13 PM

as rx'd

on treadmill 27 minutes - boring but effective.

Comment #375 - Posted by: Mark Bowman at September 1, 2007 2:15 PM

5K run


Comment #376 - Posted by: Tony Springman at September 1, 2007 2:35 PM


Did this Thursday when posted while on vacation in Myrtle Beach. Couldn't find any info on a MB XFit, so did what I could (brought kettlebells).

Ran 4 miles in 31 minutes (same on previous Monday).

Comment #377 - Posted by: Chris M at September 1, 2007 3:54 PM

Decided to check on an old benchmark and ran 2 miles and 2,000 feet up Mt. Monadnock. Had a little stopwatch error, but came in right around my PB of 50 minutes. The record for that climb is around 28 minutes, so there's lots of room for improvement, but it's nice to see that CF has lifted me up from the worst shape of my life to a decent base level of fitness.

Comment #378 - Posted by: PatrickH at September 1, 2007 4:11 PM


I was busy this week and had to catch up, so did the lunges and modified muscle-up WODs before completing this run.


Comment #379 - Posted by: Eric Walden at September 1, 2007 4:23 PM

Real gymnasts would laugh at that woman's muscle up form.

Comment #380 - Posted by: mr. kotter at September 2, 2007 12:57 PM

threw my son in his backpack (approx 30#) and walked 4 miles as fast as i could

Comment #381 - Posted by: hub at September 2, 2007 1:42 PM


Camping on Lake Superior, unexpected backpacking, .8 miles in/out. 2 trips w/ backapack, cooler, rubbermaid bins. Kinda like a farmers walk, only different. Best campsite ever!

Comment #382 - Posted by: davej at September 2, 2007 5:40 PM

As Rx'd

Comment #383 - Posted by: C. Rhaly at September 2, 2007 6:44 PM

rowed 5k

Comment #384 - Posted by: AJonusas at September 3, 2007 11:03 AM


Comment #385 - Posted by: dcyn at September 3, 2007 1:31 PM

waited till saturday to do this, ass was still sore from the lunges...31 minutes and change...

Comment #386 - Posted by: layman at September 3, 2007 7:20 PM

183# 31/male


legs still real sore from the lunges

Comment #387 - Posted by: sb at September 4, 2007 5:08 AM

Done 9/4. TM, 0%
29:03, PR by ~:50.

Comment #388 - Posted by: bingo at September 4, 2007 10:20 AM


23:41 - PR since beginning CF in Feb. I'm a little shocked at the time because I didn't feel that fast. Getting better, but running is stil not my favorite.

Comment #389 - Posted by: Chris H at September 4, 2007 10:37 AM

Played around with Turkish get ups for warm up (21 lb dumbbell)
Ran for 27:00 minutes
At friends lake house for the long weekend so not sure on distance of route.

Comment #390 - Posted by: Doug at September 4, 2007 10:37 AM


Comment #391 - Posted by: Jason Hudson at September 4, 2007 11:32 AM

Walk 3X
Hams sore from B.Y. yest.

Comment #392 - Posted by: DRC at September 4, 2007 12:54 PM

like everyone legs still fried from lunges

Comment #393 - Posted by: jason at September 4, 2007 4:42 PM

MRH loop 20:12 Recent PR
last 21:34

Comment #394 - Posted by: Meyer at September 4, 2007 5:51 PM

Constant 15.5 on the treadmill. 19:30. PR.

Comment #395 - Posted by: matt townsend at September 4, 2007 5:57 PM

no w/u

Holy DOMs, Batman! Still crippled from 400m lunges.

Did 5K C2 row(damper 3) in 23:36

Comment #396 - Posted by: G.Luke at September 4, 2007 9:45 PM

38/M/195--Syracuse NY

Couldn't even attempt 5K day after lunges. DOM my butt--it should be DAMN.
Ran like a shackled criminal 1st mile, didn't hit a relatively normal stride until about the 2.6 mile mark.

27:34 (pr 22:59 for reference)

Comment #397 - Posted by: Dagunk at September 5, 2007 5:52 AM

I am still sore from the lunge walk!

16:45 run (2 miles)
8:00 walk
2:30 min run
48 sec walk
45 sec run

Total time: 28:48:88

Comment #398 - Posted by: Jeff Rosas at September 5, 2007 6:33 AM

32 minutes

Comment #399 - Posted by: bcf at September 5, 2007 10:25 AM

21:12. Not a PR.

Comment #400 - Posted by: Shu in Kirkuk at September 5, 2007 10:37 AM

29:41 not good/hot

Comment #401 - Posted by: homerba at September 7, 2007 2:01 PM

last time

At home


this time

At home

49:27 - got distracted

Comment #402 - Posted by: EMelton at September 8, 2007 7:59 AM


Comment #403 - Posted by: EMelton at September 8, 2007 8:03 AM

19:? - real close to 19 flat

Comment #404 - Posted by: Chuckee at September 9, 2007 6:23 AM

Felt the lunges from two days ago in every stride.

Comment #405 - Posted by: MPHinCowtown at September 12, 2007 1:18 PM


viva la revolution

Comment #406 - Posted by: JDT at September 26, 2007 9:07 AM

M/29/6'3" 220

3.25 miles (13 laps)

14sec better than last time!

Comment #407 - Posted by: Lynchy at September 26, 2007 1:18 PM

2 miles in 14:19 in preparation for the PT test

Comment #408 - Posted by: EdC at September 28, 2007 8:13 AM

22:40 on Track at CSU

Comment #409 - Posted by: EP at October 6, 2007 5:43 PM

Wow, very impressive!

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Comment #411 - Posted by: EileenCoffey at August 9, 2012 12:08 AM
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