Oh me, I was hoping for a longer break from this but at least the weather is supposed to be decent.

I got into a discussion with a power lifter today. We were arguing about the benefits of power lifting vs. crossfit. He thinks power lifting and doing cardio seperately is far better than crossfit. He thinks your one rep max is more important than higher reps in a crossfit workout.

I gave him a few different arguments and approached it from a few different angles, including coach's "one rep at a time". He wouldn't budge. Can anyone help me to convince him that CrossFit is superior?

I'm gonna do a MARINE CORPS PFT!

Max strict pull-ups (why won't they just allow kipping again?!)
Max "Marine Corps crunches"
3 mile run outdoors, no tracks.

I'm at a 245 right now. I want 300!

CALI people-

I'm going to Sana Monica Mon, Tues and Wed. I want to visit some Crossfit gyms while I'm out there but don't know which ones are closest. There are 53 in California..

Can someone tell me which ones I should check out? Thanks

awesome video! Nicole is strong as heck!

after today, i am looking forward to a 5k...did i just say that?

thanks!

#1: "Can anyone help me to convince him that CrossFit is superior?"

Uh, no. (Not quite sure you'd want to?) Seriously, the man loves his powerlifting. Let him be. If the experience of being totally smoked by Fran (or any of the Girls) doesn't motivate him, then CrossFit is not for him.

Nicole rocks. I want to be able to do that.

Alison: Petranek Fitness is directl in Santa Monica, and Andy is one of the world's great people. Go there.

Besides that: Valley CrossFit is just up (north) the 405 (San Diego Freeway) in Van Nuys (about 10 miles from Santa Monica). CrossFit South Bay is in Torrance, about 10 miles south on the 405 (just below the airport).

Those are the closest.

#5 - maybe "superior" isn't the right word. It's not that he loves power lifting he just thinks doing power lifting and cardio is better. I do agree, it's not for everyone.

>I'm going to Sana Monica Mon, Tues and Wed. I
>want to visit some Crossfit gyms while I'm out
>there but don't know which ones are closest.
>There are 53 in California..
>
>Can someone tell me which ones I should check
>out? Thanks

Santa Monica is a long way away. However, should you find yourself in the San Francisco Bay Area, stop by CrossFit Oakland. It's been over six months since I visited the Black Box. How are things in NYC?

#4
I agree. I never thought I would ever look forward to running a 5K. Don't get me wrong, today's workout was great. I just hope I don't have to do it again for a while.

Just in time , I got the rings last week and have been doing every possible variation I could think of. I now know I missed a few, lol.

5k no problem, soccer in the morning for PT, and 5k in the afternoon, that'll'do...

I'll have to check the forecast as I hate running on the treadmill. A 5k trail run would be great though.

re: #1

I personally do the best of both worlds by doing some 1RM max at something, then doing a CF workout. Of course doing this on the 3-on-1-off schedule would be suicide.

#1

Its funny you should say that becuase I got into a similar argument with a football player today who is tied to his bodybuilding moves. After about an hour this guy couldn't be convinced, even after I actually got him to admit some ridiculous things about his logic including saying that body composition = level of health. After all this time I remembered an old saying, "Walk softly and carry big stick." I liken my 8 months if CrossFitting to being an orthodox religious person, and someone from another faith will never come and tell me what I'm doing is totally wrong and nonfunctional. I'll just have a bigger grin on when I smoke him in the semi-annual pull-up/push up/12 minute run for distance test at school (we are seniors in high school). Happy 5k tomorrow.

Thanks a lot David. I was in LA last week and wanted to go to Petranek Fitness but I didn't have a car and ran out of time. I was bummed. I'll be with someone who promised to take me on a tour of all the Crossfit gyms I want. I'm excited.
Do you train at one of them?

It's been since a month since I've been to the Black Box. I cried for 5 days straight when I got a job as a trainer at a gym and had to stop training at the Box. I miss it like crazy. I like my job now but it's just not the same. Working out in that environment with those people was life changing for me.
I'll definitly make it a point to get out there and visit. I'm doing lots of traveling the next two months. 3 Crossfit certs in the nest few weeks. I'm so excited..
Let me know when you come to NY too.

Nicole rocks

I just got my Vibram FiveFingers today. I'm stoked. I may have to break it up due to not being used to them though.

#12

Where did you get your rings? Did you get the adjustable straps too? Email me the info please!

Awesome, Nicole! That's some stellar core strength there. I think I would be well advised to put a mat under my face before I even think about doing the cross or superman variations-yikes!

ringtraining.com they're on sale for 71 bucks

I'm impressed by that ring fly position by Nicole solely because of the fact that there is no false grip and the elbows are straight (nevermind the strength for the position). Most guys aren't strong enough for that position with all of the above attributes.

Although I can't see how long the rings cables are so I don't know if it's THAT difficult. You see when you work with about 15' cables off a standard rings set in a real gym it's extremely hard compared to if it's only ~8' feet like in most CF gyms where it's only moderately hard. The shorter the cables, the easier it is. Haha, just watched the vid.. yeah.

They didn't go through any of the other cool variations though.. straight up rings flys are pretty deadly as well as maltese variations.

I'd like to see her get a cross though, that would be cool. :)

More Nicole! I am always down for that.

#19 - do not, I repeat do not run the 5k in brand new VFF. As an avid wearer now, this will be the first long run in them I've done. You will thank me for telling you this.

Comment #27 - Posted by: cc at September 24, 2007 10:49 PM

Hey cc.

Thanks for the encouragement. I'm gonna give it a shot. I'm gonna start with todays 5K run, but do it on the Eliptical Trainer to ease into things. I have not done a long run in almost 10 years.

I just need to study the site a little more to make sure I'm doing things correctly.

Nice to hear from a fellow medic. I'm an Advanced Care Medic in Canada.

Cheers.

Comment #27 Posted by: cc at September 24, 2007 10:49 PM

Hey cc. Thanks for the encouragement. I'm gonna start with today's 5K run, but do it on the Eliptical Trainer. Have not run a long distance in 10 years.

Nice to hear from a fellow medic. I'm an Advanced Care medic in Canada.

Cheers.

Hey guys since sunday, my left arm starts losing circulation and it happens every time i do a workout. It happens around the elbow area. Is there any suggestions as to what I should do.

Good luck with your pt test. I'm also traing for the Marines Just started though. With CrossFit I'm sure i will be ready for OCS in the summer.

Powerlifting: Reminds me of a buddy at work. Every day is chest day for him. His 1 rep bench is the most important thing and he will probably never change his mind. Crossfit is not for him.

Left Arm Circulation: It is probably a nerve issue. To check, have someone pinch thumbnails on both hands (during affliction) and watch to see if they turn from white back to pink at the same rate. A different rate indicates circulation problem.

It was cool to here a Ratatat song. Assuming it was them of course, which im pretty sure it was.

Ohh yeah and the pushups were killer to.

Also im thinking about digging some holes and installing a pull up bar in the backyard with some heavy duty pipe. Has anyone tried this before or have any tips. Im assuming ide be able to hang rings from there to?

Nicole, that was very cool I love the last rep. How about a progression to vertical?

Can someone direct me to a good provider for some training rings? The link on the 9/1/2007 Garage Gym article didn't work. I saw some Elite Rings for sell for $71 that look like the ones in the videos.
Thanks

Instead of running, I did about 35 mins. of forms training on the heavy bag followed by around 15 mins. of yoga.

#3
The Swedish Army has a test that you can try out for fun!

Benchpress 1 Rep Max
Max number of strict pull-ups (no kipping)
10k run

You have to complete within 24 hours.

The score counts like this:
(5 x The time in minutes on the 10 k run) – the number of kg of your Benchpress 1 Rep Max – (2 x number of pull-ups

Example:
Run 10k: 40:39 => 40 * 5 = 200 points (the time rounds down)
Benchpress: 99,5 kg => 100 points (round up to nearest kg) (1 lbs ~ 0,45 kg)
Pull-ups: 25 * 2 => 50 points

Total score 200 – 100 – 50 = 50 points
Lower total score is the better.

50 and under = Gold
51 – 80 = Silver
80 – 130 = Bronze

#2, Jason...

"I got into a discussion with a power lifter today... I gave him a few different arguments and approached it from a few different angles, including coach's "one rep at a time". He wouldn't budge. Can anyone help me to convince him that CrossFit is superior?"

After training cops, high school athletes, and 60+ year olds with CrossFit, I can say with confidence that CrossFit IS for everyone. Unfortunately a lot of the people who make up "everyone" aren't willing to try or endure CrossFit.

You have to remember that CrossFit pushes most people far beyond their comfort zone and suggests that their Globo-gym approach to fitness has been a waste of time by comparison. I feel I can say this because that’s the revelation I came to two years ago when I was introduced to CrossFit.

From my experiences, the people who turn to CrossFit are the people who are willing to swallow their pride, learn something new, and end up on their knees (or back, even though Coach Rip says that's bad) on a daily basis - all because they see the opportunity to raise their level of fitness. They are the ones who have no loyalty to a system simply because it's what they’re used to. They recognize that comfort and mediocrity are synonymous in the realm of fitness.

All that to say, don't waste energy trying to convert those who aren't ready. That’s energy that you could put towards shaving valuable seconds off your Fran time.

I see a lot of people talking about powerlifting. I just wanted to give my experience.

I've been working out for about 5 years, since highschool. I'm in the USAF, and before going to boot camp, I tried to bulk up doing strictly weight training. Boot camp was a shock. I lost all the muscle mass I had gained, and about 50lbs off my 1 rep bench max. I fought for a year and was eventually somewhat stronger than when I started. My endurance was terrible, and showed little improvement. I tried switching it up to bodyweight calisthenics with cardio workouts. I made progress in those specific areas, but lost a lot on the free weights. I was completely frustrated that I couldn't find the right balance. Only powerlifting would kill my stamina, and only running would kill my strength. Then I found Crossfit and started integrating it into my workouts. I started seeing improvements in my running and lifting faster than when I was only doing one or the other. Now I've started doing only the WODs and I can't wait to see what kind of results I get.

Life isn't an isolation exercise, don't train like it is...

19:15 as rx'd

due to no running shoes did "Elizabeth" (CrossFit Boston WOD) used 110lbs/50kg and doubled up the dips as sub for rings. Roughly 15 minutes.

I cant stand running anything over 1 mile...
oh well.

On the whole is crossfit for everyone, no. It took me a while until I stopped thinking man I look stupid doing this, to well this is kicking my butt and is a lot of fun/pain. Now I just need a shirt that says, "I do what coach tells me to do." Also a cross fit shirt with some of the named wods written backwards so that you can read them in a mirror would be great, not worried about looking silly anymore.

I woke up this morning and I taught:
"I feel like coach is gonna give us a 5k, its been a little time now"

I hate running =[

none the less,

3, 2, 1, GO!

22/M/190/6'1

27:47 as Rx'd

Did a hill session 5K, with maximal height above sea level being 217m and the minimum 147m

25m/5'9/175

CFWU 3x15
as Rx'd 24:13, shaved off 3 minutes

2x10 HSPU and double unders

32:17

24/m/6'1''/210

As Rx'd: 20:46

Yesterday's WOD (95lb thrusters and SDHP x 5 rounds)

21:47

5k, cold start, rolling hill course: 22:02

that woman is amazing:) most women I know don't want to go to failure but I think she must have been there a few times;)

now I need to go and find a branch high enough and a tree I can climb.

Still in catch up mode,

The videos and interview from the past few days have been great!

Colleen-
I just saw your comment from yesterday, thank you so much, that was really sweet what you wrote.

Kate

For those of you that responded to my question about shoulder impingement yesterday, thanks for taking the time and interest to respond. I'd encourage you to Google upright rows and impingement. For more info, see http://bodybuilding.com/fun/betteru26.htm. That aside, I did the WOD. Yesterday's workout for me was as follows:

Boxing workout (heavy bag, speed bag, double-end bag and jump rope) 30 minutes followed by 8-min. break.

Then, WOD scaled and modified by using dumbbells instead of barbells, as follows:

Round 1 45# dumbbells
Round 2 30# dumbbells
Round 3 10# dumbbells
Rounds 4 and 5 20# dumbbells
Total time: 19+ minutes
Calories burned: 822

By the end of round 2, I thought I was going to mess up the gym floor with my pre-workout snack.

Thank you for making today's WOD a 5k run.

First time ever finishing a 5k...26.45

Nicole- Looking strong!

5 k run on treadmill @1% incline:

24:50 (4.5 k @12 km/h, 0.5 k @13 km/h)

A little faster and a lot easier than my previous efforts. First 1.5 k felt awful, but then I got into it and I could probably have run a bit faster. Next time.

23:54 in the Shore (hilly course)

Almost a minute off last time!

M 48 70" 176

5K SUB Row

22:22
--------------------
Compare to 070830

22:02

#35:

You are so right about who is willing to try CrossFit and who will stick with it. At CF San Diego (one of the only CF gyms I have been in) they have a sign that reads something like "Leave your ego at the door."

I first thought that the really strong people at the gym would be the ones to try it and stick with it, but it turns out to be the people AT ANY LEVEL who just want to be better athletes, no matter what it takes. So all you can do is set a good example and, as "jonny utah" put it, work on your "fran!"

Nicole rocks! Strong demo. I think I'm in love!

#19: FiveFinger don't get broken in...they break you in :P welcome to the club...you'll love DLs and squats...OHS took some getting used to...
#1: Well...that's too bad...I try to get people to taste the kool-aid at the local pool's gym...being the wierd guy in rugby shorts, vibram fivefingers, DL'ing 390 and doing HSPU on the smith's bar (where other 'squat' 40#s 1/2 ROM bu11sh1t)...according to the trainer there, I'm into 'functional stuff'...umm...why are you in the gym? to look like some hollywood actor dipdunk?
Some dude was doing shrugs...I suggested he progress to high pulls...he said, "naw, that's too hard, I've only been here for 3 weeks! Give me a break!"..."and...?" I continued my metcon and tried not to puke on him :)

25:02 as rx'd

hey all, a question about soreness-- conventional wisdom usually says to give a given muscle group at least a full day of rest between workouts, and not to work muscles that are still sore. i think the thinking behind this is that it's not good to tear up the muscle fibers while they're still repairing. but i've noticed the crossfit workouts sometimes call for back to back days of similar movements (like clean and jerk followed by snatch)-- my question is, does the crossfit outlook recommend working a muscle on a given day even if it's still SORE and tight from the last day, or does it assume that people doing these routines have reached a level of fitness that they would have already fully recovered from the last day's exertions in only 24 hrs?

thanks,
steve

#19

I looked up VFF's online, do you actually workout in those shoes? there is no support. i think i would break my ankles wearing those

24:55

I hate running, but at least with crossfit I don't have to do it everyday :)

I knew the 5k was coming.

Got my lifting shoes yesterday, and I have to say that I can't believe that I ever performed squats, deadlifts, snatch, cleans, thrusters, high pulls, etc. in tennis shoes. Best piece of equipment I have purchased (tied with the rings).

Didn't make my time any faster, though! 25:50 as rx'd. First 3 rounds were in 11 minutes, but wow did I hit a wall.

I was not in the mood to RUN (nothing new!) so I instead, I did 10 (about 50m-75m) sprints. They felt good. Nice post over at Art DeVaney's site on sprinting. Big fan of anaerobic fitness!

Aerobic fitness just bores me to tears anymore.

Awesome video! Nicole makes it look easy.

Ring push ups will be nice to practice after the run.

#41 - definitely thought the same thing!
Although I was thinking "what would be awesome with these DOMS? 5k!"

Running is rough for me, but you can't get better unless you BRING ON THE PAIN!

29:20

After watching yesterday's inspiring video on The Bear, I was determined to try it - regardless of the wod posted today. I decided to shoot for 135 lbs on the final round, since I have a similar build to the guy on the right in the video, only without the muscles. I knew I'd have to be aggressive, and the athlete with the tattoos looked plenty aggressive to me, so I raided my six-year-old daughter's stash of stick-on tats. She had only images from The Little Mermaid, so I picked one of the little crab guy, who, to me, was striking a pretty mean pose. I took an inventory of my readiness:
High goals set? Check.
CrossFit t-shirt? Check.
Little Mermaid tattoo? Check!

M/39/185
1st round: 75lbs
2nd round: 85 lbs
3rd round: 95 lbs
4th round: 115 lbs (I dropped the bar at the end of the sixth rep - which means failure. So what? I did another rep and stacked on the weight...)
5th round: 135 lbs (I dropped the bar after the second completed rep. Nothing left in the tank.)

My hat is off to you guys in the video. Great job. I'm looking forward to notching that 7th rep in the 5th round at 135 lbs very soon.

More better faster

23:44

After watching yesterday's inspiring video on The Bear, I was determined to try it - regardless of the wod posted today. I decided to shoot for 135 lbs on the final round, since I have a similar build to the guy on the right in the video, only without the muscles. I knew I'd have to be aggressive, and the athlete with the tattoos looked plenty aggressive to me, so I raided my six-year-old daughter's stash of stick-on tats. She had only images from The Little Mermaid, so I picked one of the little crab guy, who, to me, was striking a pretty mean pose. I took an inventory of my readiness:
High goals set? Check.
CrossFit t-shirt? Check.
Little Mermaid tattoo? Check!

M/39/185
1st round: 75lbs
2nd round: 85 lbs
3rd round: 95 lbs
4th round: 115 lbs (I dropped the bar at the end of the sixth rep - which means failure. So what? I did another rep and stacked on the weight...)
5th round: 135 lbs (I dropped the bar after the second completed rep. Nothing left in the tank.)

My hat is off to you guys in the video. Great job. I'm looking forward to notching that 7th rep in the 5th round at 135 lbs very soon.

More better faster

Run 5k 25:03

Keep those times coming - http://www.logsitall.com

25:44 really winded after 2 weeks off but felt good about the run in general.

#61
pain is only temporary.
Eat well, recover well, stretch after the trainings, soreness will be less and less frequent.
There's a lot of recovery information on the boards

23/M/162

dinamyc stretch + 3 rounds of
5 L-pull up
15 sit up
5 handstand pushup

onto the 5k......track is 255m

13 lap running
2 lap walking (almost confirmed my appointment with Dr.Pukie, but I Managed to cancel it)
5 lap running

23:32.33'

Comparing to 070814 ( since sooner one was rest day for me)

28:48.3'

That was a month ago, as Ive been on xfit for a month now =) , ill take that 5min anytime

I got a question tho, should I lower my pace in order to actually run those 20 laps in 1 shot, or should I keep trying to do as much laps as I can then walk a bit and hit the rest?

I'm already seeing a amelioration of 3 more laps that I'm able to do ( was 10 running then 2 walking last time). Any opinions?

Oh and coach, I dont know you and all that, but it's in those kind of days that i wished you were never born =P

May the force be with yall, fellow crossfitters

wou'ha

33:13

Run 5 K

I did this yesterday.

40/180

24:45

no wind, only 76 degrees, but 97% humidity, wow

bw 163 age 38
5K
28:34 min

pretty impressive - as always - nicole!

30:34

5k: 24:54

I thought as I was running that I felt pretty darn good for doing yesterday's WOD about 9.5 hrs earlier. I even thought I would have a good time. I guess I felt good because I wasn't going that fast. Maybe I felt like I was running faster because it is the first time running in the dark for several months? Weird. Good workout though.

I called this one. When I woke up this morning, I put on my running shorts before I turn on the computer. Huzzah!

As Rx'd 23:47 (My current goal is 21 flat.)

31/m/220

yay for 5k! today is my running day anyway! will run tonight after my clients, in the dark. That sure adds a whole new element when you can't see where the heck you are running!

Nicole just rocks. wow.

spider chick-

just saw your post from the other day. if you ever end up in seattle, it's me and you girl! Also, thanks for the comments re: zone. I'm stickin with it, actually surprised that I am staying pretty full, just sick of broccoli! ;-)

cleverhandz- holy smokes woman! just saw your time from yesterdays WOD. Fantastic job, and I have no idea how you played a b-ball game after that!

Jason #2,
"I got into a discussion with a power lifter today. We were arguing about the benefits of power lifting vs. crossfit. He thinks power lifting and doing cardio seperately is far better than crossfit. He thinks your one rep max is more important than higher reps in a crossfit workout....Can anyone help me to convince him that CrossFit is superior?"

One rep max might be more important to him than metcon. To paraphrase coaches' one-rep-at-at-time analogue, maybe he's envisioning lifting a car off someone rather than a pile of rocks. It sounds like we have a different ideal of fitness than him.

If you think you'll enjoy trying to convince him, offer him a free class. Emphasize the inadequacy of LSD cardio training, rather than the limitations of power lifting, and then hit him with a metcon that uses some of the lifts he does for 1RM. A sadist would stick him with a Linda, but that might kill him, so perhaps something a little tamer, but still brutal like Diane or Linda, or if he knows the O-lifts, Grace or Isabel. Perhaps a scaled-down Linda would be the ticket. Whatever you choose, be sure to get one of your female clients to do the workout alongside him, so he is appropriately humbled.

question.

i think i have a very minor groin strain/pull. should i just lay off the 5k (maybe sub a few rounds on the skip rope, heavy bag) or am i safe to run a slow 5k?

what do you think?

m/42/170

run 5k 27:34

i hate the distance runs, but am glad it isn't a 10k, which is what i was expecting today or tomorrow. there is a god!

On the topic of "powerlifting versus crossfit," I think people are missing the point. "Which one is better?" is a very vague question; "which one is better for what goal?" is a more appropriate query. Remember that Crossfit is primarily a program oriented towards "broad, inclusive fitness." Your powerlifter has no interest in general fitness--the level of conditioning he's after is the bare minimum necessary to make it through his meet. Just because many people on this site have made Crossfit their sport of choice doesn't mean that it's the best way to train for any sport. Specificity is the name of the game once an athlete is past an intermediate level of training.

RE:"I got into a discussion with a power lifter today. We were arguing about the benefits of power lifting vs. crossfit. He thinks power lifting and doing cardio seperately is far better than crossfit. He thinks your one rep max is more important than higher reps in a crossfit workout....Can anyone help me to convince him that CrossFit is superior?"

My room mate and I were at the gym a week or so ago and this rather large guy, who was doing heavy squats with is buddies, proceded to tell us that our crossfit workout was asinine and that we were endurance training or fitness trainng. All he ever does in that gym is power lift. He is also slow, clumbsy looking, and fat. He was very strong, in his defense.

Funny thing is that I am probably 5 to 10 lbs from reaching 300lbs on the bench for the first time ever in my life. Before crossfit I had a very shakey 265lb 1 rep max. I am in my 6th week I believe and the only thing close to bench press that I have done is pushups.

Put that in your pipe and smoke it. Wait, smoking is asinine.

#20
I got my rings and a bunch of the other stuff I use at performbetter.com. they actually have a bunch of stuff on sale until sunday I believe, got my rings for 65. got some of my med balls there too.

I hope I can match my last 5k, played catch up yesterday and added the snatch workout. plus an hour of intervals on the cardio. cramped up in mile 4 of 5 on the bike ride home last night. cutting weight is not fun

24/M/195

20:44

I was not happy about misreading yesterday's WOD (4 rounds not 5), so I gave it another go:

13:13

Being pissed off at yourself is a great motivator.

Did this on on Monday (on a modified scheduled due to rugby training).

36/M/200

3.25 miles 26:49

36M/5'10"/165#

23:05

Ran 3.5 miles to stay consistent w/past 4 runs. 40 seconds slower than last month. Entire run felt slow. Blah!

M/44/250#

as rx'd
28:33

Thanks so much for the feedback.

As #87 was saying - he was basicallly saying I am endurance of fitness training and was training for power. I tried to explain Power, but he would only look at it from the 1 rep max point of view.

He has tried a few CF wods but can't make it through. I belive he only completed rounds 10 and 9 of Linda. But, he doesn't care if he is bad at something he doesn't want to do.

I wouldn't care so much except that we often talk in front of others and I don't want them to get discouraged about CF. He isn't being rude he just has his beliefs.

10 rounds:
250m Row
DB Push Press 10 (40)

3 rounds:
Deadlift 10 (185)
KB Good Morning 10 (72)

5k= 27:33

Not bad for a swimmer

Crossfit has it's place, but powerlifting (or more traditional weightlifting-type exercises) have their place too. It pained me to notice that I simply couldn't keep up with the WODs while in-season (I'm a competetive rugby player) because my speed was suffering and I was simply too beat to practice or play effectively. So, while in-season, I found that having a basic lifting routine to maintain size/strength was much more preferable than performing the WOD then going off to a practice that involved an enormous amount of sprinting. So don't give football/soccer/rugby players too much of a hard time for not WODing it up everyday. However, I've found Crossfit is the most effective program in making strength/endurance gains in the off-season.

Bwt: 134

Rowed 5k: 20:12

About 15 sec better than last time. I'd like to get it under 20 min.

280#/44 yom

3.1 miles in 34.5 minutes. Feeling much better today.

Trying to let a longtime ankle injury heal; running murders it.

Subbed a metcon sprint -- 100 pushupless burpees (pushups would bottleneck it for me) for time. 7:29, quad killer.

Rowed 5k

Time: 22:36

#2-
One exercise program is superior to another only if it allows you to attain your goals quicker (better?) than the other.

So if you have powerlifting-style goals, then a powerlifting workout would be best. The dude probably lifts more than you. However, if you do Crossfit long enough, you'll probably be able to do more work within a given time-frame than he can.

For instance, if he deadlifts 500 and you deadlift 400 for 1RM, but (the way I understand it) Crossfit will allow you to lift 225 for more reps in a shorter amount of time than him. Or you can shovel 700 pounds of gravel 6 feet faster than he can. This is assuming all else is equal between you two, of course.

For instance, he might just be a far and away better athlete than you (better genetics, working-out longer, etc.) and beat you no matter what you're doing.

33/m/214#

5.5k in 30:05

Nice big fat hill at the end. Ugh.

Ratatat! My goodness! OK, in exchange for the Ratatat, I will accept the 5k with good grace. This time.

#87

As G'Pa used to say, "Don't get into a peeing contest with a skunk. They bring you down to their level and beat you with experience."

Many will try to justify why they do not push themselves harder. Part of that will be denial, another will be out and out denigration of another's approach.

To someone who is big and strong (and fat), lifting heavy weights is fun. What is not fun is gasping for your next breath after you have finished round three of yesterday's WOD, knowing you have two more to go. As a bigger athlete, I love lifting heavy weights with an occasional run but I need the other stuff more if I am going to play touch football with my grandkids someday, or help drag their deer out of the woods or carry my share of the load over the portage trail.

You might be dealing with someone whose stance is, "My mind is made up, don't confuse me with the facts." Move on, work hard and during the next 7x1 Deadlift day use it as motivation to show him it is possible to be really strong and really fit.

22:04 (PR)

Amazing - first time wearing Vibram Fivefingers for a run longer then 1.5 miles (had them for 1 month now). Felt absolutely wonderful, like I was flying, and it was so easy to run, I PRd by 23 seconds.

Subbed 5k Row (bad ankle)

20:59

Woohoo...first time under 21 minutes!!

M/61/180/6'

5k 27:25

m/36/174
I took the stopwatch out of my pocket as I was getting close to the finish line, unfortunately the stopwatch has been acting up on me lately and if held the wrong way the display goes blank. It did it today. Judging from the time when I took it out of my pocket I would say my time was just over 25 min.

25yrs/m/165lbs

still not back running so rowed 5k instead - 20:04.

nicole...impressive as always, more irish women should take a leaf out of ur book!

after reading all the posts about the suffering yesterday, i had to see what it was all about. (i usually follow the WOD from Livelong CF.)

31/F/158
scaled to 45#
16:37

it was definitley harder than it looked, but i think i freaked myself out, thinking that if the mega-studs of CF are struggling than i will get demolished! but it was okay. this workout was definitely a work in what i am strong in (SDHP) and weak in (thrusters.) what can i say, i'm a puller!

my limiting factor was my wrists. i was concentrating on my rack position in my thrusters and my grip strength is still sore from "angie" on sunday. but no excuses, right? that i did it will only make me stronger.

will probably do the 5K tomorrow! can't wait!

37/M/188.5lbs
5K 29:46

45/m/179
as rx'd 27:45
beautiful cloudless colorado fall day!

I need to borrow some of Marty’s attitude (Comment #70 - Posted by Marty at September 26, 2007 06:18 AM). I also decided to take on the Bear since I can do the 5k Sunday or Monday when my gym is closed. Anyway, after my warm-up (GA’s warm-up + 3x10 of pushups, dips, declined sit-ups, leg lifts, & jumping pull-ups + 3x20 double-unders) I started with 65 lbs like the guys in the video. My goal was to add 20 lbs per set and finish with 135.
1st Round: 65 lbs – No issues with the weight, but I let the thought creep in about how sore my wrists were from yesterday’s thrusters
2nd Round: 85 lbs – No issues with the weight, but still whining in my head about my wrists
3rd Round: 105 lbs – Getting a little tougher and still whining in my head about my wrists when scrubbed some skin off the back of my neck lowering the bar for a back squat and the 3rd rep. I think I stopped cussing about the time I finished that set.
4th Round: 125 lbs – I broke 2 reps in, dropped the weight, and quit.

The weight or exercise didn’t beat me, but being mentally weak did. I was stoked yesterday about staying with it through the SDLHPs & Thrusters so I feel like an incredible wuss today.

Marty – My hat is off to you for bringing a great attitude to the gym. There is a big difference between failing and quitting. Maybe you could email me some of your attitude and heart (and a Little Mermaid Tattoo if you think it would help)!

Age 35
BW 149#

5K
20:06

Awesome Nicole! Next I was expecting you to lift both of your feet and put both arms out front. Nicole=Superwoman.

41yo/f/163#
CFWU x1
3.2miles treadmill 1degree incline
30:30
CFWU x2
OHS 55# 10 rep, 65# 5 reps

26:33 Man I hate running.

#29 andrez

as a graduate of Marine OCS circa 1983 I can tell you that doing crossfit will indeed prepare you. If I may also suggest that you add running
working up to six miles. Longer distances will not be needed. If you can be at the point where you can run three miles in under 18 minutes, do one hundred good pushups, do 120 crunches in under 2 minutes and do 20 dead hang pullups by the time you reach Quantico you will be a star.

I also have some really cool reading recommendations to get you in the right frame of mind. If you are interested email me.
semper fi.

I'm using the "300" as my fitness test. I re-tested this morning and to my disbelief I shaved 4:00 off of my time. THANKS Crossfit! So...

300 as rx'd

13:34 (new PR)

M/26/151

Run 5K

25:37

pre-cfwu+du practise+kb swings+wall ball practise
wod-as rx'd 19:29, into the wind to start, should've pushed a bit harder
post-amrap kipping pull ups-30 pb

Spartacus thanks for jumping in with two feet. Good to see your regular posts.

M, 39, 175

5k = 22:13

quickest non race time since I started crossfit in March. Not that I race alot - just the corp challenge one time (run that same route to compare times). I also have only done the running in the WOD's.

WOW... Nicole that is amazing!!!! Good Job!

1 mile
11:30
thanks crossfit

1 mile
11:30 thank you crossfit

36/5'10"/205

CFWU X 2
5K = 28 min?

I pulled the safety plug out of the tread mill when the towel I use to cover the screen started to fall and it reset everything. I can't help but to look at the screen to see how much further I have, which breaks my concentration and is why I keep it covered.

Also tried HSPU with my buddy holding my legs straight up rather than against a wall by myself(I cheat). I got 6, well...5 good ones if he reads this.

Neal: as rx'd 21.26.57
Mike: as rx'd 27.38.01

35/180

23:07 on the road

Re: comment 1:

If someone is really into power lifting, I would not bother trying to convince them CrossFit is superior: in fact his Max lifts would suffer by doing just CF. However there are power lifters getting good results by mixing 5x5's, etc. with CrossFit.

Here is how CF can help a power lifter: more "CrossFit-Y"=greater work capacity. Greater work capacity=higher overload. Higher overload=increased 1RM.

There is at least 1 CF Journal article on this:

http://www.crossfit.com/journal/2007/02/crossfit_powerlifting_by_jason.html

RE #38, LEFT ARM CIRCULATION - I had those symptoms once. Overhead work was especially troublesome. In my case it was compression of the arteries of the arm in the thoracic outlet due to a chronically tight musculature (also I had a cervical disc rupture just to make it more interesting.) Upon external rotation of my arm, elbow at my side, radial pulse would disappear. Had to do major stretching (through ROM work and through masotherapy) to loosen up the minor pec and had to bring up the rhomboid strength to balance out the problem with the minor pec. Appeared anecdotally that rhomboid function was lessened by aforementioned herniated disc.

M/35/5'8"/167

As rx'd 24:30

Feeling really beat up from yesterday, fought off cramping in my lower back, butt, and hamstrings the whole way. Really sucked compared to the 20:30 I did in July.

So I atoned for my sins doing the ring push-up drill. 5 reps for each arm, each exercise. Did the full extension (jacknife or superman?) from the knees. And I thought my core hurt on the run!

Male/29yo/5'6"/165lbs

Team PT: 1600m swim 29:00
followed by water con

m/33/175 147 days since CF, Columbus Ohio

First I would like to thank those fellow CF folks who helped me out of my CF funk as of late. It would be nice to have a CF buddy near by who can help out when those days come along :)

I have been running 5k's on rest days (27:20 was Mondays time) so I tried the mod'ed Bear today. Bear as shown in the vid but did HSPU's inbetween rounds instead of resting.

Loads
95 115 135 145 155 Failed

36/m/165 (1/2 work week)

Run 2.5 K 13:03

Abbreviated Mike's Gym WOD
1. snatch: 65# x1x4
2. cj: 65# x1x4
3. fs: 65# x1x4

I really enjoy the Oly lifts and am going to add some form of Coach B's WOD each day with a concentration on form. Any comments on this approach are appreciated.

193#

31:50 as rx'd

#28

Like what Mike said comment #129: It could be Thoratic Outlet Syndrome. That is what I have and I have similar symptoms to what you are describing. Tingling in my forearm and fingertips, numbness in my pec. I also have a compressed vertabrae (too much rucking?) that is contributing to the problem. I would see a doc before it gets too bad. I waited too long and am now paying for it.

Jason #2

Without even getting into the science of it, as a general rule your training needs to mimic what you will be doing in real life (as far as motion, reps, intensity, druation, etc.). So ask him, in how many sports or real life situations will he be lifting something heavy one time? There may be a few real life situations where power lifting will be more useful, but crossfit will be superior in the vast majority of cases.

32/F/5'10"/153#
My workout partner is away, so I had to do this one alone :(

23:41 (PR) Finally made it under 24 minutes!
08.30.07 - 24:19
08.14.07 - 24:03 (old PR)
07.25.07 - 24:30

5K-41:30, ok I know it's not pretty but I did it for the first time ever.. I doubled the time my 14 year old cc runner can do it but I'll catch up.

m/43/225

CFWUx2
5k: 27:13

three friends and I are currently training for a the California International Marathon in December and are doing a mix of running/interval training 4 days a week with CF M/W/F. This is our second marathon this year (did the Big Sur) and we are shooting for a 3:30 or lower time.

Previous (Big Sur) train up only incorporated runnning no CF or other cross training. Curious wha the CF community has for input on marathon training. All input welcome. Thanks.

Figured a running day might bring out some comments on this one.

As Rx'd

24:31

PS I just convinced my boss to buy our PT department some rings! I can't wait!

jogged a mile to warm up, BW 127

5k 23:57 PR finally broke 24! This is a PR by 34 seconds. I have been stuck at between 24:30 and 25 min for over a year. I could always run even before I started CF, and I think my first 5k time was in the 26 min range, but I have been stuck for a long time now. Just four days ago I did the same course and got 24:34, so I am psyched!

Congrats MaryAnn on your time and Laura on your PR...you definitely broke 24:)

m/28/185

27:28-3.5 miles

A lap at the park is 1.75 miles so I did a little extra. Jacksonville weather=sunny, low 80's. Perfect for a run.

5K treadmill .5 incline for 2 mi.
25:37

Tim:

28:18

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

(the usual course)

27/245/78"

Playing catch up... Did yesterdays WOD
as Rx'ed
17:55
Please, never again. I was way better at the rowing and Wallball push/pull combo than this mess. I am in a pool of sweat right now.

Tim: 28:18

#74

From my cross-country experience, i would say just run at that "in the groove pace" for you meaning the pace that gets you to ~20:00 on a 5k and just go for as long as possible, you have to walk, walk, but keep moving, progress from walking a little there, to jogging a little instead, then to just flat out running the whoel way.

5k run for me yesterday (i still hurt from Monday's 20k)
17:20

Little bit longer than 3 miles (probably about 3.4) in 23:45. Felt ok, except i rolled the living cow snot out of my ankle at minute 8 crossing a street. Good looking, genius.

Well done all- one more day and a rest is coming!

almost didn't do a warm up..

felt it in my legs during the run...

time as rex'd

20.27

must be faster the next time,..

22:10
it was windy on the spit this morning

#144 - Trevor Thompson

Thank you for answering :)

you run fast =|

male
32yrs
293 lbs
5K
24:16

considering the soreness it was a great run

20:21

Nelson Lake Loop (3.4)

25:55

m/38/175/67"

as rx'd

27:00 even

ran 5k at work. e on 3rd, s on neil, w on spring, n on bike path.

2:16 faster than county line rd route on 070830

M/25/208#

So needless to say today's workout was less then stellar. I got through 2 miles and my legs felt like 500 pounds. Decided to scale down the workout to 2 miles. Ran it in 15m 27s well off my 21:30 5k pr pace.

Felt like running today (maybe not least because of the beatiful weather and atmosphere in Ibiza :)

Ran 10K, time 54:01.

- OlliS

35m/5'8"/76kg

By mobile phone clock (no stop watch) - fraction under 24mins. First cold night of what I guess is the arrival of autumn. Running on seafront - lungs felt COLD.

5k - 22:15

I've been doing my own running to supplement CF, today was recovery jog:

4.1mi - 29 min

@#118 spartacus@45
rah Sir, I graduated this past summer, commissioning this spring.

#29 Andrez
CF will prepare you very well, but like spartucus@45 said you better incorporate some endurance runs and some boots runs before OCS. The PFT is the easiest thing there...

#3 Andrew
Do all your pullups w/out kip, even in CF workouts (sorry kippers). Other than that, just get out there and run.

Good luck and email me as well if you like.

S/F

M/36/220

My knees are killing me so I biked a 10k instead.
Time: 26:32 (wasn't feelin' it today)

Has anyone started a Nicole fan club yet? She's too cool. : )

m/42/170

24:38 - 2 mins slower than last time. No excuses, just off today.

84 degree, sunny day with 80% humidity and 12 mph wind here in OC, MD. Ran the 5K on the Boardwalk. Used favoriterun.com to map out the distance.

maybe this link could be a rest day discussion. it is one soldier's view of the situation in Iraq.

http://www.newmediajournal.us/guest/e_jeffers/print/02012007.htm

wfs

As Rx'd 24:38 over extremely hilly terrain. I'll take it.

3.2 miles on treadmill at YMCA.

27:57

Warm-up was a quick stretch, cool down stretch and 25 push-ups.

25:56

37m 185
23 minutes*
*24 by my watch but i had to stop to tie both shoes, ugh.

42yom / 146

20:44(PR) (8.96mph average) This is 41 seconds better than my previous PR and I think there is still room for improvement. If I didn't hate running so much I would think sub 20 would be in reach.

Post - DU practice with my new Buddy Lee Aero. Awesome I was able to crank out 20 DU using the 1,2,3,explode method. Still can't get more than 2 DU's in a row but I am working on eliminating the singles in between. By the way someone needs to tell Buddy that it is supposed to be 1,2,3,GO and not 1,2,3,explode.

pre stretching
post playing with ring pushups fun fun almost made it to fully horizontal with both arms

was going to continue with two thirds, but fell into a nice comfy pace and finished sub 30minutes. When I started if I could finish it was 45 minutes to 50 minutes. I enjoy this.

First time sub 21min: 20:31

Ran the 5K as a warmup yesterday prior to a seriously scaled version of the WOD.

Time ~27:00

Today subbed commuting to work on the single speed bike, 22 mile round trip shooting for sub 1:20 total (lights you know)

21/m

21:39

Why is it that when I run 2.5 k one way, turn around, and run the same 2.5 k back the wind is constantly against me?

I must be doing crossfit.

CFWU x 3
WOD as Rx'd
26:00 Min
Slowly getting better but still lingering around 26 Min. Running is not my strong point.

M/38/fat
5k, hilly course, pushing my 1-year-old in her stroller. 29:40 My daughter thought it was great fun.

36/M/65kg

No 5k for this knee. 3x400m instead. Glad I can run.

1st 400m - 1:38
2nd 400m - 1:08
3rd 400m - 1:31

Nice to be doing a 1:08 400 when I've only run two times the last 4 months.

hmmm, weather was nice but very windy. Opted for a trail run but unfortunately didn't know the exact distance. I was told it was a 3-4km loop. Finished it in 15:45 so came right back and added a 1k row in 3:46
post: lots o' stretching

26/M/169/5'9"

5k...I'd rather be doing "Fight Gone Bad"!

Tredmill - 3.1 miles

2.6 miles @ 7.0 mph
0.3 miles @ 8.0 mph
0.2 miles @ 10.0 mph

25:40

5k
41 degrees this morning. Not used to that crap!

22:23

19 yom 178#

broke down after running a mile before crossfit....
today, i ran 3.1 miles in 25:30!!!!!

amazing!

5K - 83 degrees out, humid, gross.
29 min. - took it slow and easy.

I haven't posted in awhile, but I'm still gettin' the WOD's done. I took one week off to reset and recoup.

5K pushing the baby stroller: 33:47

28/M/160

21:00

Just finished yesterdays WOD. Upped the weight to 135 and brought her in in just under 20min. Definitely a ballbreaker. Ta Coach!

26:45 on elliptical as rx'ed. 1 minute improvement since last time!

5min rope skipping + CFWUx3 ( Broomstick snatch for OHS)

WOD as rx'd: 22:19

Six seconds slower then last time :(

26:30 5K trail run.

41/m/205 lbs

5k @ 22:05

nice to run after yesterday's WOD

5K, hilly (the biggest uphill at the end), excellent weather

22:21

I've forgotten how much I enjoy running.

20/M/162#

5K, hilly

22:23

37/m/176
22:47 as rx'd

23:15 on treadmill @ 1% incline

m/29/199

24:14

Beat last 5k time back on 070830 by 6 min, 38 sec. Last time I did the run, I was 6 pounds heavier, just starting crossfit, and I did my run outside in very hot weather.

21/m/195

5k @ 19:15

29yo M 165lb 5’10”
Jog 750M, stretch

Run 5K: 25:19
Compared to 070814: 25:29

24:20 as rx'ed

I did an old standby of mine, my so-called "5 and 5." Run 5 minutes, jump into the ocean and swim 5 minutes, and repeat for as many rounds as necessary. 32 and change total. Today is summer-like and I wanted to take advantage of waning good weather, the only problem being a strong southerly wind which made the south portion of the swim challenging to say the least, on the way back north I was practically surfing. Beach runs on the sand delightful. Nice not to be inside.

29/M/175

Ran a close 5k yesterday (3-4 mi.) on trails in 30 minutes or so. Next run the group's mapping and timing. Therefore, did yesterday's WOD today. Subbed 75#: 14:30.

5k 26:02
I really suck at running.

21:35, 2 miles hills, 13 sec improvement from last month.

I get my runs in on the weekends so will do this later.

5 Rounds for time:
30 Single arm snatch (15 each arm), 25#
30 Split jerk (15 each arm), 25#
30 Dips
Time= 34:14

Did this with 20# last time and got 28:20. Combo of more weight and being tired and hungry.
Off to soccer tonight.
Erin

24/m/175

21:59 as rx'd (plus some non-rx'd traffic dodging)

21:45
Incline tread 8.4, last .35miles 10.

22/m/175/70 inch

24:28 (32 sec improvement from last time!)

Thats an improvement from last time. This was my fourth 5k ever. This was unbroken, no walking. Done on an outdoor trail for the first time with a decent uphill and downhill.

Very happy with my results!

RUN: 5.5 miles 47:30 min.

20X Deadlifts @ 135lbs
15X Deadlifts @ 225lbs
50X Push-ups
50X Crunches
7X Deadlifts @ 315lbs
50X Push-ups
50X Crunches
3X Deadlifts @ 365lbs
50X Push-ups
50X Crunches
3X Deadlifts @ 365lbs
50X Push-ups
50X Crunches
3X Deadlifts @ 365lbs
50X Push-ups
50X Crunches
3X Deadlifts @ 365lbs
50X Push-ups
50X Crunches
5X Deadlifts @ 315lbs
50X Push-ups
50X Crunches
5X Deadlifts @ 315lbs
10X Deadlifts @ 225lbs

Push-ups Total= 350
Crunches Total+ 350

SWIM: 1000 Yards (Crawl & Breast)

#144 Sarah - Thanks! And congrats to you as well on your PR! I used to have the hardest time breaking 25 minutes on a 3-mile course, then I started CrossFitting and stopped running and my time has gone down a lot...it's awesome!

just a leisurely 45 min run. A little longer than 5K.

Has anybody heard about "Gym Jones" talk about elite fitness

20:31 for a new PB by 6 seconds, that was a hell of a lot of work for 6 stinkin' seconds.

It's sunny here in Calgary today but windy and because of a full and busy morning I ran late (3:45) today, which is when the weather got really wacky. During my run I saw just about every season with some wind, sun and rain thrown in for good measure. I think I had a head wind at least twice on the way out and back but I used the tail wind when I had it. I'd like to see how I would have faired with more favourable conditions but I'll take a new PB any day. I'll thank my wife for keeping me inspired...

m/18/bwt:155

as rx'd: 19:03 (PR

just cant break the 19 mark

27:09

Ran on treadmill. Got time all messed up. Somewhere between 23 - 24:00. Started first mile at a 6:50 pace but it was too much. Need to pace it better.

22/m/193

as rx'd

26:15

26yo male 180lbs

Time 27:02; a minute less than last month. felt good through the first half then slowed on the back half...need to train for pushing through the wall or I'm never going to get better.

Neil(50) & Ellie(52)

Neil

15 km indoor cycle (monark ergomedic 894E peak cycle)

30.10

Ellie

6 km x/trainer 150-170 watts

32.00

Have agood one.

Neilfit

33:31 Nelson Lake Loop

27/m/185
treadmill 5K --> 17:45

surprised i can even walk after yesterday's blitz. 5k on treadmill @ 1% incline: 21:58.

44/175

5k in 26:59, I hate running alone.

First 5k in 6 years, and equaled my time.

26:50

outdoors, ~95 deg @3pm; hamstrings sore from thrusters

Run 5 K
27:22

1)8:30
2)8:54
3)8:53

Would luv to test my 5k, but it's Mrs. I6's b-day today & we've got dinner plans.

George, thx for the link. RIP Eddie.

TM, 27:50
PR by 1:25

John Wopat #200: I grew up body surfing the Northern NJ surf. Can't tell you how jealous I am of your beach work-outs. I would still hate running, but doing it on the beach or boardwalk would suck just a little less.

32/M/200lbs

5k on trail: 31:40

Haven't ran in about 2 months as the time reveals.

23m/190
23:10
so slow today

44/M/232/6'4"

Run 5K
7/25 30:40 (track)
8/14 29:51 (neighborhood)
8/30 28:20 (treadmill)
9/26 27:18 (track) (-3:22) PR

22:08 But I had to stop and wait for a car and a bus, so I'm sure I was finally sub 22 mins.

44/6.4/107

yesterday's WOD affected me more on this than I anticipated

28:21 as rx

correction: 197

EXTENDED TO 4.7 MILES 40 min.
through hilly neighborhood

ROM's

WOD
:24::28

Legs never really loosened up. My pathetic time only goes to show me that I need to do some running on my own to keep my legs and stride nice and loose.

Get some, Go again!

46YO/M 33:25

26/m/170

24:42

27M
since i wasnt planning on breaking any records today decided to take a 5k stroll on the beach.
:30::01

Slow one today 23:22.

28/m/205

as rx'd
23:40
I've done better but considering how my body felt today I'm o.k. with this time.

#144 - Sarah,

Congratulations on your new PR! For myself, I felt like I was never going to get sub 24 minutes. Prior to Crossfit, I had never run faster than about 5 or 6mph, but now I know I can maintain an 7.5-8.5mph pace and survive. I guess that means I'm going to have to find an even higher 'comfort zone' (and I'm using that term lightly!) if I want to join the sub 20 minute club! Maybe I'll meet you there one day ;)

m/18/177lb

27:50ish ... first time to run 3 miles since may.... like my second or third week of CF... in may used to run 3 miles all the time for soccer but always had trouble with it....

after doing this today and not running since may... i was amazed at how i wasn't struggling very much at all... i love CF :P

Scott 22:23, distance appr. running behind st. 5.
Cindy 32:50, 3:25 improvement since 8/4/07

oops forgot to add im 6'4"

30:25 as Rx'd

185lb/M/20

Rather disappointed with my time, but it was pretty hot today (95*), with humidity.

42yo/175#/m

as rx'd

5k on treadmill

8/30 time was 22.43
today (9/26) 22.14

took a slightly different course than i had mapped out; actually went 5.12km. jogged & walked. 41:00. 4:52 minutes faster than last - and first ever 5k - and even went a little further. w00t!

27/F
5k @ 41:00
Jogging/Walking

23:20 as rx'ed. About 2:30 slower than my best, felt like I was in lead boots today.

cfwu x 1

2 min each exercise, rest 30 sec. after each station
2 rounds for total reps -
Round 1 Round 2 Total
1 hand slams 20# 50 45 95
Kettle Bell 1 pood 40 44 84
Pull ups 37 30 67
Jump Burpees 20 22 42
Totals 147 141 288

46 197

3 miles on tread mill 23:20

treadmill easier to set pace set 7.5 then sprint to finish last half a mile

26 yom

194#

3 miles in 27:33.

M/26/204

23'31

last time: 24'05
best time before today: 23'55

m/40/160#

subbed 5k Row

19:20.6

24:29 New PERSONAL BEST! (27:32 on treadmill)

Sore hammys and a monsoon couldn've stop me from beating my previous best!

22:00 flat, (usually sub 20)

subbed workout w/ 8 rounds of 400m sprints with 3 minute rests.

First round at 73 seconds, then the rest all at about 80-83 seconds.

subbed Angie at NYC's The Black Box

100 pullups, 100 pushups, 100 situps, 100 squats

22:19

Ran and walked 5 km in 41:10. That's 23 seconds faster than 070830 (outdoors) and 47 seconds slower than 070814 (treadmill).

This was my first run in my new Vibram Five Fingers. It was really pleasant, especially on the grass. Much better than my worn-out old Converses! My big toes are a little sore, and I think I am going to have a blister, but it was fun, and my feet will get used to them. I recommend those Five Fingers. They make you look extra silly in the gym, but they're the next best thing to barefoot.

5K for 30:14. Previous: 33:17. I'll take the improvement, but I think most of it is not doing it on 2nd DOMs from the 400m lunges like last time ")

24:29 New PERSONAL BEST! (27:32 on treadmill)

Sore hammys and a monsoon couldn've stop me from beating my previous best!

as rx'd 24 minutes
19/m/180

38:17 I know....I know

44/M/185
TIME: 24:19 5K HILL COURSE.

I HAVE A 5K AND 10K CROSS COUNTRY COURSE THAT I RUN WITH DIRT, SAND AND STEEP HILLS. TODAYS TIME IS 19 SECONDS SLOWER THAN MY PR FOR THIS RUN. THE BEAR IS STILL ON MY BACK.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/22/149

15x Pushups, situps, squats, 800m warmup

13 laps around school track (5k): 20:34

Ooh man. It got hot all of sudden out in the Central Valley today. Good, tough run though. Took a route that was a tad longer than 5k.

4 mi - 31.08

M\29/190
29:51

33/M/175

As Rx'd: 23:23

5k treadmill backwoods program L-3
33:48

5K
27:22

as rx'd on tm with 3.5 incline
31:07 1st pr

Ran only half 13:34

43/6'1"/193

as rx'd 23:45

wish i was a better runner. need to be in the 21s. might need some extra work here.

25/f/5'2/127#

#82 - nadia.... running in the dark is crazy fun! couple weeks back i ran at nite w/Jennie on this lil cross-country loop lots of scary terrain change and yep, it's roller-coaster adrenaline :-) for your praise, thank u kindly. yeah, that game wuz tough, but i held up ok (thanx to CrossFit metcon). i think if i had pushed that WOD any harder it'd be a different story. but my hat's off to Laura who finished it sub 11!

WOD: 5k in 22 flat .... yesterday would have been the day to push it on this distance; i wuz flyin. dang if i had felt like that today i know i could've hit 21 flat.

post: run 3 more miles while Jennie ran her 5k = total of 6.13 miles in 45 minutes

Jennie 26/f/5'9/160#
5k time = 31:30

post: Jennie hit up her first "Isabel" (results posted there)

post post: went home to hang my rings under the stairsteps and fiddle around with the push-up variations in today's vid. i gotta say; dat's hard stuff! and Nicole really is superwoman. then on a whim, decided to have another try at the muscle-up. raised the rings so that i had to stretch to reach em from knees on floor position. had trouble sticking the false grip stretching that much so took kneeling position while setting grip. failed the first 3 attempts, took a breather, and then .... hallelujah, i got one! had to drop down from the support position on each, but i kept goin and got about 10 singles that way. soo happy now :-D but ring muscle-ups are ouchies for my shoulders; already feelin it there.

45/m/186/5'11

sub mountain bike on very technical, rugged single track. (hills, creeks, sand, rocks, roots, narrow bridges)

8 miles

39 minutes

shin splints so subbed 9.3 mile bike instead of run

56 y.o. 5'10" 156lb
As Rx'd 18:49.

Did this on a treadmill. It was upward of 90 degrees here (San Antonio) with high humidity. Hopefully the next time this come around I do a real 3 miles outside.

24:22 as Rx'd
24/m/6'2/176

This is my 3rd day doing crossfit and I'm loving it. I didn't have a stop watch before so I couldn't post times for the previous workouts, but I'm looking forward to tracking my progress from now on.

I had no idea how out of shape that I was...I'm thinking about getting a set of rings, but it may be too early for that...

Time 24:33. Ran next to Lawman, I think that he has those shoes with wheels in them.

25.36

24:48

and, Nicole is a goddess.

WU: 500m row and CFWUx3
WOD: 34:32 as RX'd

Not pleased.

39/m/196#

21:07 of pure agony. I felt like I had a fridge on my back.

AL

45/M/240#

Sled Hill 5K. Time = 28:50
Better than last time by 36 seconds