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

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

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

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.

SUNY Albany grad here..

I live about 2.5 hours south. Good luck!

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

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

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.

Gonna be hard on my sore legs..:o

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

P.S. is that Annie in the picture?

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!

#2 Jason,

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

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

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

5k day nice. Gotta love the running WODS

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 :)
Erin

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

i knew this was coming again soon haha

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

great...my legs can barely carry me around the ED tonight! Feel the pain. This is crossfit week # 1 for me.

Doc

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

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.

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.

Is everyone doing the official WOD warm up:

3 Rounds of 10-15
Overhead Squats
Sit Ups
Back Ext.
Pull Ups
Dips
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!

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

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.

DOM= Delayed onset muscle soreness.

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

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

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

#3 - ringtraining.com

#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

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

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 further...world class family!

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

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.

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

ICEBURG!

#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,

Mike

What is a "Samson Stretch"?

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

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

Dave

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?

28/F/108#

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

Soccer game today.

this is gonna hurt after yesterdays walking lunges...

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!

23:45

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.. :)

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!

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

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

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

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!

Jakob #46

If you live in Stockholm you might want to check out Fighter Centre: http://www.fightercentre.com/fightercentre.asp?stad_id=2

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.

*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.

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.

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.

Recovering from hip flexor strain, no running for me.

Subbed 5 k row:

20:24

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

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

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!

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!

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.

24:48 (PR on new course)

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

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

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

Back from vacation
27:42

5k 37:56

my leg are screaming after the lunges

Livestrong

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!

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

WOD 21:08

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.

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).

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

#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.

34/f

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

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.

what is the standard for 5K?

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

23/m/6'4"/211
28:33(pr)
Well thats it, my legs hurt to much to get up from this desk, I guess ill just read the postings all day.

41/168

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.

25:38 as rx'd

Janell (Comment #69) mentioned http://www.gmap-pedometer.com/ .

I prefer http://walkjogrun.net/

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

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!

#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?

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

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.

#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.

http://www.gmap-pedometer.com/?r=1273722

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

#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.

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

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.

http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

DOMS= "Delayed Onset Muscle Soreness"

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

49/m/199lbs

Done in 23:26

I feel good

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.

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

As Rx'd
25:50

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

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.

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

Murph is a true hero.

http://www.jewishworldreview.com/michael/smerconish.php3

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

it felt good!

thanks

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

29/m/200

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

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.

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

M/45/178
24:29
Clarksville, TN

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.

************************

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

#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.

btw, by limps, I meant laps.

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

m/27/165/5'8

26min
Lunges have hindered my ability to bend,
my will to run was a miracle of CF

f/25
approx 24 min on treadmill.
could definitly feel lunges...

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.

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...

24:09

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

2 and a quarter mile run/walk

apprx 18 minutes

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

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

41yo/f/165#
Core performance movement prep, CFWU x2
treadmill run 5k 30:30min
my legs are S O R E now:)

25yof/171lbs/69"

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.

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

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

CFWUx1

DLWU:
5x135
3x165
2x215
1x255
1x275

WorkSets:
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. ;)

Pre: Shuffled for 1 mile

Sub: Row 5K- 21:09

46yom 160#
22:52
4:13/7:18=11:32 out
7:30/3:50=11:20 in

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.

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

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

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 cf.....man i am sore.
25:41

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

as rx a painful 28:16

LVSD (long very slow distance)

40/m/182

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.

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

#119 Chuck

What's the 300 workout?

19 yom
178 lbs.
5'10"

3 miles- 19:27

dredlocked

#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.

27.06 Today 3.11 miles Nike+

Beat my record time of 29 Mins

24/M/195

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

20:05

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.

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

#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

#136 chuck

Thanks for posting.

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

22:25.

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

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

http://tinyurl.com/27w76o

God Bless them all.

dragged myself through 3.1 miles.

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

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.

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

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 ..

Mike

36/M/64kg

No running with this knee. Light Overhead Squat practice:

30kgx10
40kgx8
45kgx6
50kgx3
40kgx15

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.

5k as rx'd

26:40

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

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.

25:15

Here is a video demonstration of the "300" workout that includes the floor wipes: http://www.clutchfitness.com/forums/showthread.php?t
=2701">http://www.clutchfitness.com/forums/
showthread.php?t=2701

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

m/37/174
23:35
pushed hard, but was mentally relaxed
i had extra aerobic capacity left, but legs were still torched from walking lunge (i did yesterday)

40 m 5'9'' 170

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

5K with gear,
29:27

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

5K with gear.
29:27

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...

5K: 26:15

last: 27:13

next time under 25:00

27:47

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.

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!

7.2 mph on treadmill.

Bwt: 133

Rowed 5k instead... time:

20:26

39
175

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.

27:20

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.

28/M

Where are the warm ups published??

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

M28/190cm/88kg.

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

40yof, 5'7, 150lbs

31:50

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.

36/215/5'10"

31 min

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

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

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

#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 =)

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!

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

thanks

30/m/195

22:08

asking wife for ass massage tonight :)

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.
25/M/190

Modified CFWUx1:

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

Warm-Up:
5x135
3x165
2x215
1x255
1x275

WorkSets:
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!

H E L P

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

http://www.fitnesssource.ca/product_info.php?cPath=360&products_id=3052

tim #137
go to youtube.com 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

M/43/198

Used 3 pullups & 3 dips for each muscle up:

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

20/M/162#

5K as rx'd

23:41
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.

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

WOD: 22:13min

29yo/M/6'4"/200#
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.
Today:29:31

32yo/F/5'10"/153#
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 :-)

#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 coreperformance.com 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

27/m/188

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...

Dear Coach,

You are an a-hole

Sincerly,
MY LEGS

21yo/f/145

18:33...my legs need a rest day!

38/m/196#

20:44

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

AL

43 y.o.m.

CFWUx3

5k 24:06

best time since 1991. CrossFit.

25yo/m/161

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

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

24/m/168

24:18

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

24/m/168

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

29 yom 200#

3 miles (4800 meters) 24:28

29/M/180

27:14

Humidity like a wall here in Upstate, NY.

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!

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?

5K on TM incline 3.5
32:45

25/f/127#

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.

WOD:
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!

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!

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

L: 5k, 28:00

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.

biked 19 miles, about 1:05

warmed up a bit and stretched out
then
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!!

20/M/162#

5K as rx'd
23:41

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.

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.

25:48

33m204

Be on here a couple of times today.

This morning I did yesterdays WOD.

CFWUx1

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.

24:36
17/163/m
first 5k ever

m/18/bwt:155

run 5k - 19:07

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

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
(25,20,15)

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.

18:00. Don't Fear The Reaper!

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

Did 4 miles in 34:59.

A bit slow.

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

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

23/m/188#

played a game of basketball then 5k
22:45
feel beat

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

28:45

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

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.

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

5k
28:30
26/m/180 lbs
29/m/183 lbs
We have only been doing this for about a month so the lunges killed our time.

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

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

23:40

29:40

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.

#187:

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.

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

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

First Day on Cross-Fit

5K - 23:23

30/M/5'10"/195

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

19:17

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.

29yo/5'10"/200ish.

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).

44/175

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.

Steve
Sub row 5k
24:00
Legs still hurting badly from lunge-fest.

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

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

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...

5K
23:46 (PR)

#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 www.half.com 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 !

26/m/170

26:06

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.

26yom/175

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

35/m/180
CFWU
3Rds
1 Squat Snatch + 10 OHS 65lbs
1 Squat Snatch + 10 OHS 65lbs
15 Pull Ups
9:31min
5k Run
24:29
Legs are still tight from our little walk.

43/M/235/6'4"

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

M/26/207

24'05

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

170/m/22

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 =)

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

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

Modified workout
"Kill Mario"
5 rounds

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

33m204

So whose legs don't work quite right yet?

CFWUx3 (15reps per exercise)
5min rest

WOD
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.

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

27/m/6'1"/254#

34min

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

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.

M/17/132

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.

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.

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).

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

43/m/166

6 miles

57:09

really slow today. Legs are burnt.

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.

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!

21:46
Incline tread on 8.4, last .35 on 10.
Need to start running outside.

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 that...lol. I'm hoping to bring this time significantly in the future.

Mark 25:49 (last time 26:11)

22/m/145

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.

24:09

32 yo, 235 lbs.

34:13

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.

42yo/175#/m

legs were SO SORE...

22:43 on the treadmill

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

m/29/160ish

Scaled to 1.9 mi (about 3 K)

16:20

M/29/205

30:52

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

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.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

Sub'd 5k

3 Rounds of:
50 single-arm DB swings ea. arm
25 single-arm DB squat'n'press
(not a thruster...no momentum for the press)

41:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

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

46 198

24:46

not bad considering doms and 6 beers i drank for pain

m/22/150

As RX'd 25:06 PW

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

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

5K run

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

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

295
315
335
345 (PR)
355 (PR)
360 (PR by 25lbs.)
345

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.

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.

M/38/195

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?

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

WOD
30 min

Tabata push-ups

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

d - 29m/175

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

j - 33f/125

26:16 on treadmill

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)

45:52

jogging & walking. lots of walking the latter half.

45:52
Jogging & Walking
Walked most of last half

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

44/M/250

5K in 36 Minutes

Another pr 23:33

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

800m intervals x 5

3:06
2:55
2:58
3:00
3:00

5 x 800meter intervals

3:06/2:55/2:58/3;00/3:00

45/m/186/5'11"

sub 3pu,3dips

5 minutes

45/m/186/5'11"

30minutes

sub swimming

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.

45M/240#

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

First WOD...

29:41 on the treadmill

quads are still trashed.

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

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

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.

34:42
Jumping ring dips in the fifth round.

CRUSHED.

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

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.

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.

First time running 5k

33:10

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

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

21.46

subbed 1 hour basketball

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

K-
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.

L-
Row 5 k
Time- 28:21

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

J-
Still out with back tweak.

Kate

#187
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.

33:47, cross-country this time.

21:33

post: 2 rounds amrap bw bench/pullups

35/180

22:00 on the treadmill

M 48 70" 177

5K SUB Row

22:02

Compare to 070814

21:17

29:58
my legs hate me

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.

t.

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

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

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

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

4 mile--tired and slow

CFWU 3x15

need the rest day coming

27:30

5k time: 18:05

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.

K-
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.

L-
Row 5k
Time- 28:21

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

J-
Out with back tweak.

Kate

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

Kate