October 16, 2007
Run 10 K
Post time to comments.
Compare to 070719.
CrossFit Atlanta's Brandon Cunningham, First Place, US Nationals Combat Firefighters Challenge
Workout demo - video [wmv] [mov]
Posted by lauren at October 16, 2007 7:46 PM
Was not expecting that...
Hmm..knee won't take more than 5k at a time. Guess I'll get to make up for missing Murph last cycle.
Yay, something at which I am proficient!
good job rob! 7,000 feet...awesome.
Crap. I've never run that far before. Oh well; no time like the present.
Congratulations Brandon! That is awesome. Sorry I couldn't make it down there to see it.
Robbie is a machine. I am running one day behind, Helen in the AM.
I'm finally back home and will be able to do the WOD's again. I've never run this far before. I'm sure I'll be walking a bit of it.
:flips through record book:
Wow! Eagle, you're a gun! That's pretty damn fast!
freakin world class eagle. world class.
Coach, please block "The Eagle" from posting, s/he is a troll (claiming 26:19 10K, 2 seconds under the WR and a 4:18 Helen time). Thanks.
Crossfit men are the hottest.
Rob, Thanks for employing that push up! Hugs E!!!!
gotta say eagle the ca-caw makes me kinda like your style. but seriously, pull my other leg and it plays jingle bells.
Wow Eagle, you set the bar pretty high! Why does there have to be one of these in every group? What a tool.
Nice. I've been waiting for this one. Good luck to all. Also looking forward to the Murph that I owe from last week. I'll get that on Wednesday or Thursday.
Has the WOD even been posted for 26 minutes tonight? Hilarious
Oh, and Eagle, you're boasting under a 4:15 mile for 10 kilometers. Get real.
Robbie, way to kick ass at 7000'. You also answered the question, "is it a total of 10 one leg squats or a total of 10?"
I also like the way the gym is organized at Crossfit Flagstaff. You are giving me some great ideas on how to organize my home gym.
Can I post the half marathon time I ran in San Jose on Sunday?
1:36:56 (7:24/mile for 13.1 miles)
I had done the CrossFit standard warm up 2 night before the race. It helped me avoid fatigue late in the race. Thanks CF.
Robs efforts are inspiring, I like the way he motions for a timeout at the end. cool stuff
ooo man. This is going to hurt.
oh my goodness, so I actually ran this far a couple weeks ago for the first time with a running club here at school.....It sucked! But I sure felt like I conquered something afterwards! Even though I was the last one to finish:). BRING IT! I am actually going to do Helen tomorrow, but I will do the 10K wednesday hopefully.
I did a Half Marathon yesterday in San Luis Obispo, CA. Does that count?
Crossfit begins again later this week when I can feel my legs once again.
Great job Rob. Cool looking gym.
Question re: pistols....I'm decent with my left leg planted, but can't get anything on my right leg.
Is it normal to have this sort of discrepancy the first time you do them?
Brandon, congrats on your National title. The Worlds are in Vegas this year right? Several of the top Combat Challange competitors spend some time training at One World. Maybe Crossfit One World and Crossfit Atlanta need to put a wager on the Worlds? Plus I just got to say, (being a cop and all), you guys have a cake job and everyone luvs firemen. Do you really have to show up at the gym in your turn outs? It's just not fair to the rest of us. You firefighters really take it to far sometimes. :-)
You guys should email me. This could be fun.
Oh yeah, I just want to mention that I hate to run. 10k is going to suck.
A CF affiliate just opened its doors in my home town, but they do their own WOD's which is different than that posted here. I hesitate joining them as I will then feel disconnected from this community which I have come to enjoy immensely. Anyone have any thoughts on the matter?
Hey Spartacus, I post different WOD's from the main site. Group sessions are my programming, but a bunch of us workout on our own following HQ. See if they have an open gym policy so you can do what ever wokout you want. That's the way we run it at One World. No coaching for the folks who follow the main site, but they are all experienced crossfitters anyway. Some of them are crazy enough to do both WOD's in a day.
Just starting to CF and I have a general question: What is the potential, or likelihood, of injuring yourself doing these workouts? Is there likelihood of over-exhertion injuries from the olympic lifts, training injuries from throwing weights around, or joint inflamations from the intensity and awkwardness of the workouts. Also, what are the long-term effects of CFing, especially on the lower back, knees, elbows and shoulders. I love the intensity and applicability of these workouts (I am a boxer and mixed martial artist), but as I am starting a career in the Marine Corps, i have to take into consideration the long-term durability of my body.
Thanks to anyone who can provide insight.
ok so i kinda feel like i need to explain myself...i got all kinds of nicknames thru highschool (ex: the hulk and baby swoll) and thats without lifting any weights at all...just my natural physique and i see these girls on the videos who are gorgeous, dont get me wrong, but i dont want my upper body that way... so i apologize for sounding dumb but its a little bit of a sore spot for me so i'm very cautious when i lift weights...im really not trying to cop out.
so i have another question in fear of sounding stupid again but i'll ask nonetheless...id rather swim whats a good equivalent for the 10K run? i busted my knee a year and a half ago and running is still a little iffy for long distances
# 31 freddy c.
Let the hate go, let it go! ;)
My brother is a California Trooper and I am one of those "damn firefighters" (as he phrases it) so we are constantly harassing each other. So I couldn't pass up the chance to spread some love. Be safe out there!
To sarah #35:
First the equiv. swim length, I usually find that a mile of running is roughly equivalent to a 500 of swimming, in terms of time, so I would go for 3100 yds at least...but how about rounding up to an even two miles, at 3500 yds?
As far as the arms go, why don't you give CF a try for three months? It's easy to worry about what might happen and how you would feel about it, but instead how about just trying it, scaled appropriately for your strength (but not for the possibility of too much muscle gain)? If in fact you do find that you don't like the results, then re-evaluate at that point. I can tell you that my arms are actually smaller now, in terms of how clothes fit, than when I started a year and a half ago. They are more muscular, but not so much that I'd do too well at a bodybuilding competition or anything. It takes a long time to get arms like Annie or Nicole, and most of us women will never get there, so I say give it a try, easing in to the degree you need to, and see what you think in three months. Good luck!
Robbie, strong work bro! Very cool socks too ;-)
Brandon, congratulations on the win! And pay no attention to Freddie, who wears his vest and Sam Brown to every workout.
viva la revolution!
Awesome job Rob! You are a powerhouse.
Congrats to Brandon for first place.
I could not get out of bed the day after the three bars of death. It took me three days to get back into the gym, and after doing Helen (I could only complete one set of kettlebell swings) my back is in pain. Not the usual muscle ache from working hard (the rest of my body feels that) it is in PAIN. I hurt my back about 6 years ago, and it has been a constant nagging injury since then.
Any recommendations? Can I just lower the weight on exercises that require lower back (kettlebell swings, deadlift etc.) and still have an effecient workout.
Any help greatly appreciated.
Yoga forward bends (but be very careful and keep very strict form). Even more strict form when weight lifting, never bend your lower back.
first Helen in 11:40 min then, after a couple of min rest, run round the lake in 47:41 min (ca 8 km)
Have fun, Johan
1:03:32, pretty slow, but hilly course
48:29 for my neighborhood approximation of 10K.
didn´t have time to do 10k's so I did 7k's in 40 minutes
Great work Rob.....
Another great video for the archives.
...does anyone know where to find the music remixes for these videos. The 80's remixes are awesome and need to find them for our workouts
45 minute run, don't know distance
I nearly collapsed from the 400 meter runs with helen yesterday... :) Well, I suppose it's worth a shot. A little walking in the middle I'm sure.
48:02 Shores course...lots of hills (like, maybe 1/4 mile was actually flat)
First time running anything more than 5k (last time Rx'd was my first of that also). Thank you crossfit for kicking the s*** out of me every day!!! I love it.
Running in Cold Weather
I'm in upstate, NY. In cooold weather, running is murderous on my trachea and upper lungs. What do Northern crossfitters do in the winter?
for, example - what would be the equivalent number of jump ropes for a 1K run?
At the risk of sounding stupid, what exactly is a combat firefighter? Have our neighborhoods gotten that bad?
totally pitiful... 53:04
this is what I get for this only being my 2nd distance run of the deployment, bahahaha (other was marathon relay, 8x 5k and some change)
the beatings will continue until morale improves! bring it on, coach!
56:00 as Rx'd
M/33/165 - 163 after run :)
Subbed C2 level 5 42:46
Sub with an equivalent time of something else. Swimming, biking, elliptical, etc. And it can't be THAT cold in NY yet, but putting something over your mouth while running would also help. Or a treadmill..
D-Wreck: I am guessing you are the sort who won't take this advice, but do it anyway: working out is not going to do you ANY good right now, it is going to harm you. Take 2 cycles off (that is 9 days) ice your back 20 min a day up to 8x a day. Rest up. If you have access to a C2 rower, row 2500K for the next cycle: then go back to the WODs at a moderate pace. Working out damaged will just slow down you overall progress: think long term.
Sarah: Personally I think you should embrace your genetic gift. What I would give to have your genes! And I think if you start hanging our with CF women who are supportive (and envious) of your physique rather than the goofballs who are making fun of you, your self-image may change. However: CF will not make you particularly large, especially if you go on the zone diet and eat slightly less than your caloric requirement. CF particularly tends not to build large arms.
BTW are there pictures of you online anywhere? I am wondering if you are truly off the map in terms of muscularity or just sensitive to what you perceive as not fitting the "Cosmo" image.
Let me steer you towards some posts and articles:
I wrote this:
And I am going to repost the full text of this excellent article here:
If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.
I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.
I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.
They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.
Beautiful women train with intensity. They derive self-image from the quality of their work and their ability to excel, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.
They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.
Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.
Jon Gilson --AgainFaster/CrossFit Boston
I'm also working on a series of articles on how to modify CF for various different goals: endurance, strength, aesthetic, muscle growth (or inhibition), fat loss, etc. It should be on CF East Bay in the next few weeks.
I'd like to ask some advice from some who might have some good insight.
I'm naturally smaller and weaker in my biceps, lats and chest. It's been that way for as long as I can remember and I've been working out for several years.
Is there anything I can do to help these muscles catch up or should I just stay with the WOD's as prescribed?
Thanks for any input.
Brandon way to represent the ATL.
I'll definitely back you if the wager is made with Freddy.
sprained my ankle pretty badly last night at a basketball game, no more crossfit for a few days anyways. too bad, i was looking forward to doing helen today. good luck everyone
My watch was stolen at the gym the other day, so I approximated by what time I left, and what time I finished.
That's about 8 minutes worse than my last 6 mile time. Then again, I haven't run nearly as much as I used to.
M 48 70" 176
10K SUB Row
10km on treadmill @ 0% incline
Half hour Power Walk with 20lb weighted vest.
Followed by 10 mins of jump rope (buddy lee) with weighted vest.
Fasting today til 5pm (20hrs).
My run time sucks and I couldn't finish because of pain in ankles. 1:03 8K's. Walk/Run
6.5 miles in 55:14 slower than normal but it feelt good.
AHH, I was hoping for some type of overhead press today. I knew a 10K was coming but didn't expect today. I have never run that far and usually I sub a 5k, but I finally feel I can handle this much distance, lets hope my 245 lb. body agrees.
As rx'd - 41:58
Still very sore from Helen yesterday.
41:58 is pretty impressive!
My goal is to run under 55, let´s see how it goes..
Ahhh! The chink in my armor gets polished today... Thanks coach.
# 34 response
I own and operate a personal training studio... Most of the WOD's you do run a certain risk for injuries if the exercises aren't done properly! This is especially important and sometimes hard to maintain perfect form when fatigue has set in. I'm using crossfit to cut down some bodyfat and it does the trick for sure and builds great endurance. One negative with the WOD's is often times you work the same muscle groups on 2 sometimes 3 consecutive days. This doesnt give muscles a change to recover and grow
Me personally I'm in week 5 of CF of a planned 8
I started at 6'4 238 15% bf
I am now 6'4 229 13.5 % dropped approx 6lb fat and lost 3 lbs muscle
Brandon ... very nice, congratulations!
I cannot run during the week, as I have my daughter all day, then work at night. I know the standard prescription for subbing for runs, but I can't swim or bike either. I was just wondering what some ideas were for finding a workout that is somewhat comparable. I was thinking of doing a KB snatch breathing ladder, but am usure if this is approximate to today's effort or useful.
Dan & Mike- Keeping it real in the Atl.
a few days behind, but in a few hours after taking down Mary and Helen, I should be back on track by the next rest day.
My upper body always has been my weakest part. I was quite strong with my legs due to the leg oriented sports i practiced in my childhood, and my arms were so weak it was not even funny...
Do the wods, scale them as you need, listen to your body. Don't focus on little muscles because you think they aren't developed enough, do the wods, slowly climb your way to the Rx'd wods, and you'll see that when you'll be at that level, your whole body will be in harmony, and evey part will have been developed to the "required" level.
Remember, crossfit develops your weakness, and your only as strong as your weakest link.
28yom 200lbs Camp Casey Korea
11:08 would have gone faster but the tredmil was slow to start
Besides the obvious, row, you can jump rope for the same time it would normally take you to run 10K or you can make up a leg intensive MetCon that would last about the same amount of time. The last 10K I had just run a day or 2 before so I did this instead and it was intense and the best part the only equipment needed is a plyo box:
20-18-16-14-12-10-8-6-4- and 2 rep rounds of:
2x Walking Lunges
Sarah: "Those that matter, don't mind and those that mind, don't matter"...embrace your genetic gift! I was called a string bean, jolly green giant, and bean pole in school...unfortunately I am far from that now (haha!) but Crossfit is helping me get back down to a heathly, lean athletic hot bod again.....join us. You'll be glad you did.
Off to do my run!
healthy, not "healthly" LOL! sorry.
How did those kips workout for ya on Murph?
My arms are finally getting over the last cycle.... My knees will thank me for this one.....
PR Helen...... 8:14, Almost got that 7min range... almost!
i got kicked off the treadmill when the women's lacrosse team came into the weight room today (NOT their scheduled time!), after just about a mile. i scrambled to find something to do, since my plan was shot and this is my only chance to workout today...
1 mile treadmill
CFWUx2 (pullups only one, kicked of squat rack)
5x TGU each arm 20#DB
15' bike, 10' as hard and fast as i could (90+RPM), 5' cool down
10k on treadmill @ 2.0% incline
Time = 49:58
then ran an extra 10 min to finish out the hour. Total of approx. 7.35 miles.
Hey I was wondering why crossfit suggests not to eat rice? Not white rice which I know is bad news but brown or wild rice.
10k in a lil bit...
Great job on that sub 10 helen yesterday!
Havnt run this far since high school xc. Pressed for time:
subbed appr. 5k:
(need to work up to 6.2 mi in the future)
If its in your budget, get a treadmill. I have a pretty nice one in my basement in front of my TV.
I'll run for an hour and not even notice if there's something good on. I'm in the same boat, when I'm with my 19 month old son. He just plays on the floor in front of me while I run. Its great. Good luck!
Maximus is great! He is so incredibly supportive of women in athletics and just getting out and living your life.
Enjoy your body for what it is. I have a mesomorph body type and am also overweight. However, I don't let it stop me from learning new skills, lifting weights, and enjoying CrossFit. I also enjoy being self sufficient.
I used to be someone that had very low self esteem and self worth and I realized it is much more important what I am able to do, rather than what I look like and stopped fighting my genetics.
CFWU x 2 (15 reps) push ups on knees for dips, no Samson stretch
Row 5 K
Slow easy pace, messed around with damper settings instead of leaving it on the usual setting of 5.
Post- yard work 2 1/2 hours
No chance in hell that I am doing this with all the problems I have been having with my foot! haha -- i think ill take an extra rest day since I did the WOD then went bouldering yesterday and now I have massive DOMS...
I did, however, get two kipping muscle ups (no jump) yesterday for the first time ever at the bouldering gym!! :) big accomplishment for me
Crossfit suggests against rice (and most grains, for that matter) for many reasons.
Firstly, even though many people consider rice to be a "complex carbohydrate" it actually has a very high glycemic index (meaning it enters your bloodstream faster than other carbohydrates, such as those in vegetables or fruits).
Rice's high glycemic index, when paired with the fact that it is also VERY rich in carbohydrates as a whole (1 cup of cooked, brown, long grain rice has over 200 calories and over 46g carbs) means that a whole ton of sugar enters your bloodstream very quickly when you consume rice.
High blood sugar means that your body must produce insulin to lower the blood sugar level in your body. The higher blood sugar you have, the more insulin you have to produce to counteract this. This has many negative effects...
In the short term, a high insulin production will lead to a foggy and lathargic feeling. You won't want to move very much, and want to take a big nap. This is usually what happens when you eat a big pasta or rice dinner (or even thanksgiving, with all the stuffing, yams and other high glycemic index carbs that are consumed, its hardly the tryptophan that makes you tired.) This tired feeling is caused by a massive amount of insulin that is produced to lower blood sugar. Way too much insulin is produced all at once, causing blood sugar levels to plummet meaning that now your brain is getting less sugar, and cannot function at full capacity.
In the long term, many many studies have shown that high levels of insulin consistently throughout life increases mortality rates and decreases longevity. This is accepted as 'common fact' among nutritional circles. By limiting rices and grains and substituting them with vegetables you are lowering the amount of insulin you produce and thereby, according to these studies, increase your longevity.
This is just brushing on the topic, but thats a pretty short explanation as to why we avoid rices, breads and grains here at CrossFit. ;)
51:34. PR. Damn I'm beat! Hard run today but I think I'll live.
Pull-ups 1 to 10
Street run with more than enough stoplights, still PR by 2min. Sub 60min next time.
I feel the same way. I only go to the local affiliate here on Saturdays for a few reasons, but one major reason is they don't follow the posted WOD. I usually end up having to drive to my globo gym following the workout at the affiliate so I can do the posted WOD also. Anyway, I do have to say it is fun to actually be able to workout with other crossfitters, and you do have that sense of community, but it's different then on the website. I don't know if that helps much, but I guess what I am trying to say is if you have time maybe hit them up 1-2x per week and see if you like it.
#33 freddy c-
awesome, open gym format sounds great. Where is crossfit one world? FL?
Just caught up on the past few vids:
Hari, another great interview!
Loved 'Mason's first video' how cute was that?
Rob's Mary was awesome! fantastic work!
totally dreading the 10k, it's raining here so gotta get through this on the treadmill. need to load up my ipod today with some good re-mixes.
13:45 helen yesterday, as rx'd. PR by 3:45
I've read the Zone book and have been following. So to make a 4 block meal (based on calcs I need 19-20 blocks/day), I would be able use one block for rice and I've been using beans (black, kidney, chick peas) to fill the rest of carb blocks because I can't really commute to work with 2-3 cups of broccoli. Is this a good way to get the carbs I need while staying away from rice? Thanks
59:27... coach finally found my weakness.... but this just maes me want to start training for a 1/2 marathon knowing that i will at least finish it... wanted to keep running, but it gets dark early in afghanistan and the natives get restless... next time sub 50? good work everyone
out from af-gangsta-land
52.59...First time under an hour!
42:53. Beautiful Fall Day!
subbed rowing 10K: 47:01
6.4mile on treadmill
60min~ Very happy with that as a starting point
Sarah~ I grew up being called thunder thighs, erma earthquake...Since doing CF and mod Zone eating, my arms have gotten smaller in size but more muscular. I look at the ladies of CF, Nicole, Annie, Eva T. and they ROCK~ they are women who not only are strong but confident with their bodies and self, way more valuable to me than fear of being to muscular. Do you notice also, how happy and how much fun they are in all the videos? Hmmmmmm
I don't run, except to do sprints, so subbed a 10 mile MTB ride in the hills.
You need to read up on CrossFit methodology to understand the rationale of the workouts.
Your statement "work the same muscle groups on 2 sometimes 3 consecutive days. This doesnt give muscles a change to recover and grow" reflects the standard bodybuilding paradigm.
What they are referring to is firefighters who compete in the Combat Challenge. It's a timed event in which firefighters complete a series of evolutions simulating fireground operations. It's a butt kicker. The guys and gal I know that do it are animals!
Does anybody know of a retailer in the Seattle area that sells Kettleballs and bumper plates? I am adding peices monthly to my home gym and the shipping costs to get things to this corner of the country are astoundingly high. Email or comments reply would be much appreciated!
10k hilly course
Pouring rain at 5:00 am this morning in Wisconsin. Did 21-15-9 of
75 lb thrusters
20" box jumps
SDHP 75 lbs
See what tomorrow brings. May run this afternoon if I have time and the weather breaks.
Super job Rob! Cool push ups!
#34 ND Marine 08,
The only answer to those questions is, "It depends."
Everyone gets hurt from time-to-time, some more than others, but it's got nothing to do with CF or the exercises. I used to get hurt a lot more before CF and was a lot more brittle but now I can withstand the pounding that gets doled out every time so the long-term effects for me are vast improvements. People that get hurt due to over-zealousness or lack of experience can only blame themselves for not approaching with more caution. And those in training for another sport need to know that CF can help your performance but you can't do both at 110% all the time, you have to prioritize. Any of that make sense? And CF ain't awkward, we are...
Decided to do a ruck instead of a run... so 65 lb ruck march... 1:17.
10k (lotsa' hills, lotsa' fun)
90 seconds later, got dispatched to a house fire and almost found Pukie while doing a search (an interesting proposition when wearing an air mask).
As Rx'ed: ~55 minutes. First time going more than 4 miles... I hurt
Wu- 3x samsons, 15 sit ups, supermans, squats.
Ran @ 5.8 miles
My arms have actually gotten significantly smaller because I don't have much fat on them anymore! Plus, I can't stop looking at them in the mirror.
Tony B, you should have faded to black when Robbie was sucking wind at the end--a good shout out to the Sopranos!
Very excited to see this one come out of the hopper!
Solid pace for me. PB was 48:15, but was racing then. Ran with my neighbour. He's so much stronger than me (and younger), felt bad for holding him back, but it was great to have the company. Running is so much more motivating with someone to talk to. Thanks friend!
Does anyone know if the black Crossfit hooded sweatshirt in the CF store has "Crossfit" on the front and the back. I want to help advertise CF as much as possible.
My goal today is to get this done under 50:00.
Uhh.. they didn't--I joined an Olympic Lifting team last week so I didn't do any WODs on top of the practice. Shame on me, I know.
For some reason the I've been extremely tired and hungry. My friends were starting to worry because the only times I got out of bed was to go to the fridge. Now I can't fit in my jeans.
Since running days are my rest days I'm going to make up MURPH today. Figured it will be a good one to get me back on track and back in my skinny jeans!
I should change my post name to
Did Helen today. Subbed 500 M row for the runs.
in Tuscany's 12 mile coulee - 7.75 km, 62m elevation ascending and 61m loss from map my run.
in Tuscany's 12 mile coulee - 7.75 km, 62m elevation ascending and 61m loss from map my run.
N. Aurora bridge loop.
bw 163 age 38
approx. 10k 50 mins.
Day 3 Limbo
5K TM 27:59
Not enough time to run 10 at lunch.
20 yrs old, 164 lbs, 5 ft 10 in
10 km - 68 min
Wow...I never ran 10km before...really proud of just finishing
# 121 Allison
Well Good luck with Murph he's a best!
I ordered a full Oly set (among other things) from Rogue fitness and I'm expecting it to be here today or maybe tomorrow, if its today I might have to for go the run and kick some Olympic butt!
Run 2k + Row 8k
Total time: 49:42
Run 5k + Row 5k
Total time: 47:24
5k run: 23:28 (a new 5k PR by 13 seconds!)
5k row: 22:55 (my first 5k row - ouch)
Not quite ready for a 10k yet--especially since I haven't run any long distances since 8/14/07 (when the distance was suspect due to the weird track lenghth)
Scaled to Brand X "Pack"
5k in 32:42
Happy with this since I certainly haven't lost anything--compared to 8/4/07 (last legitimate 5k): 32:35
Great job Rob on the new PR (and at altitude yet!)
World Class Rob- You're a beast brother!
as rx'd 56:42 pr by 5 min.
One day behind...
A little sluggish from 3 days of sun, sand, kayak surfing. I'm pumped I got my first combat roll!
Hilly trail run 10k (6.2 miles), really hurts my time but a much better workout and much more scenic.
as RX'd....on a terribly hilly course, much hillier (is that a word?) than first suspected, with loose gravel on most of it.....
1:27....terrible time, but I ran the whole thing and I finished it.
yay for me!
51:44 PR (nice work Sue Ady!), this is a PR by almost 4 min on my flat course. I really wanted to get it under 50 min, but we'll save that for next time. Felt good.
A day behind due to concussion on Saturday...had to take it easy
Helen as rx'd 16:17
Some tool broke in on my PUs in the middle of a broken set!
10K tomorrow...yee haw
Had only time for a 5K: 26:33
Played basketball and did Saturday's Mary.
5 Rounds as rx'd.
Thanks chris! Im sticking with the rice anyway haha.
As rx'd 58min
Please send flowers, I died
dennis - 29m/175
54:30 (pr)- tough hilly course (Centerra)
jenn - 33f/125
56:02 - treadmill
46 / 171
58:54, it's over and I'm still standing! Done a tm at 1%.
This was my first 10 K ever. I got through the first 5 K just fine, but the second half was hell.
According to the zone diet ideology as presented by Barry Sears, it doesnt necessarily matter how you get your carbs. According to Sears, you can eat all your carb blocks in rice or chocolate chips or carrots, so long as gram for gram the carbs are there with enough protein and fats to keep the uptake into your blood stream in check.
Sears still emphasizes that there are unfavorable and favorable carbs and I tend to agree with this assertion. The only things that really separates the two are caloric density (how much actual carb there is per gram of food) and glycemic index (how fast the carbs are actually 'injected' into your bloodstream). try to eat those that sears has listed as favorable, obviously, but a bit from the unfavorable is OK (and necessary from time to time to keep your sanity)
So, how does this answer the question "Is this a good way to get the carbs I need while staying away from rice?" Basically, you are doing a good thing and eating to maintain a hormone balance. You recognize that you cannot eat 5 cups of beans to replace 5 cups of broccoli, and thats good. The legumes you are consuming are a good source of carbohydrate and micronutrients (vitamins and minerals). Additionally, they are calorically dense so that you don't need to carry very much around with you (like 5 cups of broccoli). Caloric Density may be "unfavorable" when you want to sit and enjoy a massive meal with tons of vegetable, but it is necessary to eat calorically dense food when you have to be on the move or do not have time to prepare those foods that are less dense.
One more thing I would like to note is that if you stay away from grains 100%, you will find yourself craving them hardcore at certain points. That's fine, and you can satiate that hunger guilt free so long as you eat block for block. Don't think you can eat the bread with the beans and the rice and keep yourself in a hormonal balance (it sounds like you understand this already).
If you do eat grains to satisfy those cravings, however, try to be consume whole grains (whole wheat bread, 7 grain bread, whole wheat tortilla shells). And if you must have the rice, brown rice is obviously the way to go.
hope i helped
Ok, now I remember again why I hate long distance running. It´s really really boring :/
My back hurt the whole time, but I wouldn´t quit.
Time 59:01 (my goal was under 55).
Ran on treadmill (BOOOORIIIING)
That was horrifying.
Missed my goal by 16 seconds...
Thanks bklyn_chris, much appreciated.
39:30 turned out I only ran 5.6- 5.8 not a full 10K, but still better than my most recent times. I have been doing the CF for about 3 weeks now and wasn't sure how it was affecting my cardio routine. I felt much stronger for much longer on the run than normal. Thanks CF
42yom / 145
43:37(PR) as rx'd
Last 10k was 50:55 so more than 7 minute improvement. Legs are really cramping since finishing though. Average pace was 8.5 mph.
Post - Stretching and more stretching
#58 Maximus, Right on, you really nailed it. sarah take heed.
Rob's wo convinced me that pistols really are possible. I'll have to work on those as soon as my knees get a little younger
56:56 for the following: swim(?) for 10 minutes, run(3mi?) for 26 minutes or so, swim for 9:45 the rest eaten up in transitions. I'm at a business meeting with my spouse in the islands, so it seemed natural to make swimming a part of today's fun. Bloody hot here on the run, memories of Kona. Thanks Coach! BW:170 Y/A:59
ME-OW! i love a man in uniform prrrrrrr.
23 y.o. male, 180 lbs
This was my first 10K, and I was very pleased with my time of 59:11. I was convinced it would take over an hour.
minus the 2 minutes that I had to give up to waiting at the crosswalks, so mre like 55 or so!
Trdmll: 6.5 miles at 1 degree incline
Can't run so subbed biking for running
10 miles Bike run - 33 minutes (level 6)
1500 meters on L2 Rower - 7 minutes
40 minutes total
Trdmll: 6.5 miles at 1 dgree incline
Lets just say this was not my best running performance. I was about 15 minutes off my PR. I was pretty glad that i completed it after not running more than a 5k in 5 months.
I agree with Maximus 100%. The thin, non-muscular girls I see on college campuses are fun to look at, but they make terrible company if you're an outdoors type of person.
Most men worth hanging out with want a woman that can keep up with them on a backpacking or mountain biking trip, or pull their weight canoeing, help them move the couch, shoot some hoops, or whatever... and guess what? those girls have muscle. While I've seen pictures of freaky steroid chicks, I have NEVER met or seen a woman in real life that I thought was too muscular. If anything it makes them more attractive because I know they aren't afraid to sweat, and I know they have confidence in themselves. Anyone who says otherwise is probably not worth your time.
Run 6.16 K
Helen rx'd 9:33 pr by 33secs
56:12 (6.2 miles on treadmill).
pretty happy with that. I have been rowing instead of running lately, and I had to do this on a treadmill. 6.2 miles on a treadmill is brutal!
Nice manstache Robbie!
Does anyone know about a Crossfit seminar at McDill AFB in Florida on the 26th?
Who wants to bet we get about 500 squats tomorrow?
As Rxed = 53 min
Slow but lactic acid swim practice right before whooped the bejesus out of me. Only 4500 but every lap was fast. Who doesn't love 200's butterfly for time?
Awesome job everybody. Can't wait for tomorrow, My money's on GI Jane
Subbed "Fran" because of lack of time: 7:42. Wanted to get "Linda" today, since I ran 10k last week in 51:00, but, again, not enough time. Maybe on Thursday.
1 mile WU
intervals 1 mile x 3, rest interval 1:30
7:01, 8:00, 7:43
as rxed =49:21
first time running this distance,felt good
48:03 (nice negative split, 22:37 for second 5K)
Haven't run in a while, so I'm pretty happy.
#33 Freddy, thanks--will do.
Beautiful fall colors with Sadie the wonderdog by my side.
10k by car odometer--my driveway to the ticket booth at seven falls and back
10k on bike (obviously not the same as running but knee was sore)
NO WARM UP
51:47 OUTSIDE NO TREADMILL
10K not in the cards so I did Kelly for the first time since August 2006 in 22:13 which is a PB by over 2 minutes. This is definately one of my top 3 hardest WODs, it just beats me up.
Post-3RM Shoulder Press practice.
I only usually run 3miles or less on my own. So I did my first 3 miles in 19:00 and then slowed down (not intentionally) finishing in 46:35. I looked like I had gone swimming when I was done. Thanks
Helen not as required used a 35 kb did the rest as per req 8:34. I feel great about my score but it's a thin line between hurting yourself & pushing yourself into an injury. Will up the wt to 45 next time around. 3 months and making nice gains. Ready for the next WOD, MAY I HAVE ANOTHER.
45:45 as rx'd. 1:55 slower than last time.
Immediately after sub 14min 'Helen'
Did 7.5k in approx 42-43mins - would have done 10k but gym closing.
Gave the guy who was shutting up shop a lift home - his mum now lives in Bulgaria.
Why is it every other person I meet (in the UK) knows someone whose bought a flat or house or two or three in Bulgaria?
I wonder if Bulgaria is as worried about UK migration as the UK was about Bulgarian migration into our island just prior to their accession to the EU this year?
I dunno...I'm thinking the thinner air at 7000' was decreasing Robbie's aerodynamic drag and allowing him to do do more.
Just came across this naval message and I don't think anyone has posted it yet. Nothing we didn't know in there but its as official as it gets.
MSGID/GENADMIN/SECNAV WASHINGTON DC/-/OCT// SUBJ/MEDAL OF HONOR CEREMONY IN HONOR OF LT MICHAEL P. MURPHY, USN// RMKS/1. THE PRESIDENT HAS ANNOUNCED THAT LT MICHAEL P. MURPHY WILL BE POSTHUMOUSLY AWARDED THE MEDAL OF HONOR FOR HIS ACTIONS IN COMBAT ON 28 JUNE 2005 WHILE LEADING A FOUR-MAN, SPECIAL RECONNAISSANCE MISSION DEEP BEHIND ENEMY LINES NEAR KUNAR PROVINCE IN AFGHANISTAN. PRESIDENT BUSH WILL PRESENT THE MEDAL OF HONOR TO LT MURPHY'S PARENTS AT A WHITE HOUSE CEREMONY ON MONDAY, 22 OCTOBER 2007. THE MEDAL OF HONOR IS THE HIGHEST HONOR A GRATEFUL NATION CAN BESTOW UPON ITS HEROES. IT RECOGNIZES THE HIGHEST IDEALS OF SERVICE AND EPITOMIZES THE NAVY CORE VALUES OF HONOR, COURAGE, AND COMMITMENT.
2. LT MURPHY IS THE FIRST ARMED FORCES SERVICE MEMBER TO RECEIVE THE MEDAL OF HONOR FOR COMBAT IN AFGHANISTAN IN SUPPORT OF OPERATION ENDURING FREEDOM AND THE FIRST NAVAL OFFICER TO RECEIVE THE AWARD SINCE THE VIETNAM WAR. LT MURPHY EMBODIED THE SEAL ETHOS. HE WAS A SPECIAL BREED OF WARRIOR ? TECHNICALLY SKILLED AND TACTICALLY PROFICIENT. UNCOMPROMISING IN CHARACTER AND HONOR, HE LED BY EXAMPLE IN ALL SITUATIONS. IN THE WORST OF CONDITIONS, HIS RESOLVE WAS STEADY BECAUSE HE KNEW THAT THE LIVES OF HIS MEN AND THE SUCCESS OF THE MISSION DEPENDED ON HIM. DESPITE BEING MORTALLY WOUNDED, HE GOT BACK UP TO FIGHT AGAIN AND AGAIN.
3. WE OWE OUR DEEPEST GRATITUDE AND APPRECIATION TO LT MURPHY, TO THE THOUSANDS OF OTHERS WHO HAVE MADE THE ULTIMATE SACRIFICE AND TO THEIR FAMILIES. THIS ANNOUNCEMENT COMES ONE WEEK AFTER THE SIXTH ANNIVERSARY OF THE BEGINNING OF OPERATION ENDURING FREEDOM. AS THE WAR CONTINUES, WE ARE REMINDED THAT, LIKE LT MURPHY, WE MUST ALL REMAIN VIGILANT AND READY.
4. RELEASED BY THE HONORABLE DONALD C. WINTER, SECRETARY OF THE NAVY.//
thanks! what is it about Helen that brings on pukie? must be the kb swings. might have pushed harder but i think i would have spilt my tea all over my globogym's nice carpeted running track. they might frown on that but it would be kinda funny.
CFWU x 3 , ring dips
ring push ups x20/x15
weighted pull up 25#x4
weighted dip 25#x8, 25#x6
First run over 5k in many years.
5 miles 46:08
First 4 miles just under 9 min/mile, last mile a struggle!
#34 ND Marine
Great question. Not so easy to answer, because there are many variables. I had the same concerns about Crossfit initially. What I've found is that Crossfit is less likely to cause repetitive injury than more "traditional" cardio and bodybuilding style workouts.
Because we are constantly mixing it up, we aren't really at as great a risk from the typical repetitive overuse. Most NON-crossfit workouts tend to be very one dimensional and repetitive. That is where your injuries come in. Talk to an orthopedic surgeon, and it's amazing how many guys cannot give up heavy bench press for example. It's an ego thing, and the source of many many rotator cuff injuries.
Also you will find that the great majority of crossfit workouts are less than 30 minutes in duration, and are in fact relatively low impact. Today's 10k is a very rare occurrence. I have seen FAR more injuries from "cardio nuts" who can't bring themselves to stop running all those junk miles. There's your injury. Or the gal who wants to do an hour on the stepper 5 times a week.
So you pose some pretty tough questions:
Question #1: What is the potential, or likelihood, of injuring yourself doing these workouts?
A: There is really no way anyone can give you an answer to that question, it's totally hypothetical, but assuming you have a foundation of fitness, start slow and scale the workouts according to your ability, use good form and technique,etc... I think the risk/benefit ratio comes out really favorable for Crossfit.
Question #2: Is there likelihood of over-exhertion injuries from the olympic lifts, training injuries from throwing weights around, or joint inflamations from the intensity and awkwardness of the workouts?
A: YES! AT some point you will experience all of that. If you don't, then I'd be worried you're not doing anything meaningful. No one who pushes himself can avoid it. I don't know what you mean by "awkwardness" of the workouts though.
Question #3: Also, what are the long-term effects of CFing, especially on the lower back, knees, elbows and shoulders?
A: To my knowledge, no one has compiled data on crossfit athletes, or performed a study or analysis of this. My response would be to ask you a question. What do you want? Do you want elite fitness? If you do, then you will have to push your body into uncharted territory. What is your alternative? I personally incurred more injuries before crossfit, than I have while involved in it. The conditions necessary for long term damage are not really present, in my opinion, with crossfit. Because it is so inclusive, you are always doing something different, instead of always doing the same damn thing like everyone else at the gym! Those are the people who are more likely to be injured.
One last thing, I disagree that crossfit has you using the same muscle groups on consecutive days. That is rare, and when it does occur, a careful analysis will show that movements are sufficiently different, or occur on different planes with different dynamics, different loads, volumes and rep schemes. Often the prime mover on one day will act as a stabilizer the next day, etc... Even so let's say that once in a great while it does occur. So what? It's so rare that it's not gonna hurt a thing anyway. Just my 2 cents.
farthest i have ever run in my life. haven't run over 5k in years. happy to have finished.
question to experienced mid-distance runners. the course i ran today has 7 hills, each less than .6km, totalling over 220m in elevation increase. i run in a loop, so obviously i have a 220m decrease in elevation as well. this felt BRUTAL. is this considered a fairly hilly course? how much does this usually affect times? am i just making excuses for a pathetic time? thanks...
10k in 48:28
bw 167 6.3 mi with 1% grade on treadmill an ugly 59:45
10k 45:59. First time I've run a 10k in a long time. Will be sore tomorrow. I'm sure we'll have a dandy of a leg WOD.
Was good to the 5k mark and lost steam. Managed to pick it back up to keep it under an hour.
10k in 57:13
Pr if you can call it that (weakness exposed )only 2nd 10k could not find pace
re: #99 I agree with you Mark, restricting or excluding foods tend to cause cravings for those same foods, albeit emotional or physical. Combining proteins and carbs with healthy fats is quite effective. Meal spacing is also key to glucose control, which goes a long way towards blunting cravings. I would generally limit starchy carbs to a single meal a day or every other day in the correct proportions and caloric amounts to maintain the desired defeciet. Works for me.
ran bike path n to Lane then e to High then south down town through arean dist.
first time running that far in 4 years or more
27:03 - (hilly outdoor course near home)
The discussion on rice and grains. Many good sources show that the glycemic index can be a bit misleading. Those values are only valid when a particular food is consumed all by itself. I think you can eat rice and beans, whole grains, on occasion, not in excess, and you won't have any problems. The key to weight loss and improved body composition is a moderate caloric deficit, not the glycemic index. There is too much hype over insulin and insulin resistance etc...
The real culprit is the consumption of excess calories in any form. That is what appears to cause hyperinsulinemia. You can eat carbs, just try to make sure they have some value, some nutrient density, fiber, etc.. I don't even the occasional donut or ice cream is really going to blow your diet to smithereens. Just cut those calories out somewhere else and you're fine.
As Rx: 70:43
Had to use old treadmill - not sure distance gage worked properly. Hope not b/c this took much longer than I expected.
is that some random dude casually snatching 225 in the background? ha. nice job.
to #73 Atrain - dude you've got it all wrong, especially for someone who trains people. it's not about body fat or muscle groups. Its about overall core strength, the ability for your body to use that core to strengthen itself overall, and to be strong in functional ways for relevant periods of time. The idea of crossfit isn't to get your "legs/tris mondays" and "bi/abs wednesdays" in. as you've noticed, the WOD works your whole body, and doesn't go for muscle groups. Its over all body endurance. You can recover on the rest day with the help of a proper diet. And fatigue is the whole point - your body gets stronger when pushed to the limits, not when doing dainty bicep curls. Look for a picture of a crossfitter on here, you'll find they all look very proportional, even though body sculpting is the opposite of the point here.
ugh, the sacrilege. reminds me of high school when i did everything for 3 sets of 10 and had a muscle group "schedule".
Run 2 miles
3 rounds of:
25 thrusters 65 lbs
50 ghd sit ups
25 push press 65 lbs
run 2 miles
a very long day, but both under an hour is satisfying
One World is in Union City, located across the bay from San Francisco
#99, Mark, #207, david o: let's face it, we all love rice, pasta. Try this for a delicious rice sub; quinoa. It's a complete protein that cooks like rice and has a tasty, nutty flavor. Arroz con pollo? Just sub quinoa.A good health food store or Whole Foods will have it. A great pasta choice is Barilla's Plus, its a high protein pasta made with lentils and a bunch of other stuff so it's low glycemic. Tastes great, it's my cheat night pasta. Now off to the kitchen with you two, we're hungry!
Re: Tim #211
I tend to agree with you in some respects. I do believe that the glycemic index can be hyped up a bit but it does have a role. I will still say that eating 200 calories of beef with 200 calories of almonds and 250 calories of rice is still going to cause a faster increase in blood sugar than replacing the 250 cals of rice with 250 calories of broccoli.
With that said, though, it is not necessary to beat urself up over rice if you do incorporate it into a balanced meal. Thats what I was saying to Mark, but what I was also saying was the the vegetables and fruits, in my opinion, are much more beneficial to diet overall due to fiber content, micronutrient content and an overall less involved processing proceedure.
And as for caloric restriction, i really need to do much more reading on that and intermittant fasting...it seems like there is an abundance of data that says that caloric restriction leads to an increase in longevity but I am unclear how that can be related to muscle growth....muscles need calories and nutrients to grow, so I am not sure how caloric restriction can be applied to strength and conditioning training....any resources on that?
another thing to add is that many times rice is subbed into a meal (like when you order a meal at a restaurant and it comes with a side of rice) for other carbs. The amount of rice that is served to you usually exceeds that of a vegetable substitution if you ask for it....
That means that if you eat out, you are getting less veggies compared to rice for the same order, gram for gram. Eating that whole plate of rice is bad news if its only accompanied by one 3 oz piece of chicken or beef.
10k treadmill (on shift today)
did it. best i can say about it.
first 5k was with friend. went slow to run with her. didn't keep time.
last 5k was alone @27:12. went slower than full speed ahead because i'm still schwacked from the linda, murph, mary, helen extravaganza. and, i still want my mommy, only less urgently than i did yesterday.
27m 6'1 205
60 minutes on the nose
ran the first 5k on the beach in the loose sand. then really didnt feel like running back another 5k. so i hopped on the road and headed home. the redtide was wonderful for the first 5k. had a nice view of a lot of dead fish and a dead sea turtle. i am now tired.
Very good points, I agree.
I've heard the same thing regarding caloric restriction and longevity. I don't know if I'm willing to be a guinea pig for that theory though! Ha ha! Life is supposed to be lived after all.
Caloric restriction is appropriate for anyone who wants fat loss. The trick is not to drop the calories TOO low, because then I think it backfires, and your metabolism slows down. I'm all about meal timing, pre and post-workout nutrition windows, and total caloric intake. I basically try to stay away from processed foods as much as possible. I posted a link the other day on here to a great website, don't know if you saw it. I have not found a more comprehensive, info-packed website than this one. Check out this list, you'll love it. If you ate nothing but what's on this list, wow you'd be doing awesome.
If I need a degree in bio-chemistry to decipher the list of ingredients, then I probably don't need to eat it, (at least not very often.)
With regard to fasting, I don't know of any benefits to it, but I have heard that it can slow your metabolism down. I can't say I know of much purpose in it. I could be totally ignorant though.
10K DONE IN 62:00 MIN HAD TO DO IT ON A ELIPTICAL DUE TO NOT BEING CLEARED FOR RUNNING YET BY MY DRS.NO HIGH IMPACT CARDIO FOR ME YET.
well we didn't run the 10k because of my foot AND we've been doing our "rest week" for the last five days so we were ready to get down. I also built a set of pull up bars in the garage and they are AWESOME!! There's enough room for two 190+ lb, 6'+, kipp'n fools to knock out some pull ups.... AT THE SAME TIME. So, we decided to do Mary as many rounds in 20 mins followed by Helen. It rocked.
Nolan Mary: 8 rnds + 5 HSPU 4 pistols Helen: 8:44
Chris Mary: 6 rnds + 5 HSPU 10 pistols Helen: 11:35
Didn't do the run -- did Renegade Man-makers & Knees-to-elbows instead.
30lb dumbbells, sets of 10,9,8,7,6,5,4,3,2,1 of both.
Not for time, after yesterday... plus I stopped to watch a guy do a triple of a squat of 520. Cripes!
62:54 10k that's my first time running that far so I'm happy with the time.
29yo M 165lb 5’10”
Jog 750M, stretch.
Compared to 070719: 55:25
Rob Miller--great job!
Btw, Flagstaff is a really nice gym Lisa!
And was that you doing the jerk in the background Dave--nice lift!
pre:cfwux2, 50 double unders, 1/2 mile jog
wod as rxed 45:17 (pr)
bad stomach pain almost whole run, no idea where that came from?
I've never run over 3k before in my life, I hate running. Came into the gym today and told myself to just do it!
I ran just over 10.2k, as measured from our gym here in Vancouver. I ran to BC Place, around it 9 times, and then back. Each time around I had to run up 2 huge flights of stairs, and then back down the same amount on the other side. That really added some variety, I liked it.
I'm so excited I actually finished and didn't have to stop.
6 miles (ran on a mile track didn't do the last .2)
about 5 min. faster than last time:)
54:40 pr Not alot of sleep,last two nights went to Rockies games. Beer and less than 4 hours sleep,looking foward to next 10k.(5:30/k pace)
first time to go farther than 5k. Outside course. Second half time was equal to first... so I'm pleased.
run done on TM. 3+ min shaved off time from last may. Thank goodness I took the time to load up some re-mixes onto the ipod. rihanna, madonna and timberland sure got me through this run! :-)
stomach is making that gurgling sound, but not as bad as a few weeks ago when I ran 6 miles out in the pouring rain.
post: 1 hour tango class
freddy c- thanks! I don't know where I got FL from.
may have been addressed before, but here goes; when using a treadmill for time on wods, wouldn't intervals be faster as the work is essentially keeping up with a moving belt as opposed to driving yourself forward against gravity and an immovable surface, (earth)?
Grace as rx'd (135 lbs. "anyhow") - with a witness!
PR by :59
Grace as rx'd (135 lbs. "anyhow") - with a witness! After rugby!
PR by :59
Ken C #196-
gosh I have no idea! I think my pukie was brought on by 3 consecutive days of late night drinking + 4-5 hours of sleep which = bad hangovers. why does wine and champagne have to taste so damn good? ;-)
I didn't know you were another globo-gym'er! you are right 'spilling your tea' on the nice globo gym carpet would have been hilarous! I work at mine so they would have just made me clean it up...and then fired me. :P
First ever attempt at a 10k, and because it was so nice out tonight I decided to do it outside. Had to run through a few red lights, but I did ~6.05 miles in 44:10. I even sprinted the last half mile before a cool down walk, then 1/4 mile jog home. I even felt like I could run more. I sweat a puddle when I got home, but it felt great!
A little stretching a short jog to warm up.
Time - 53:17
Ran on the wet grass and through the mud just after rain let up (I hate running on concrete). It just makes me wonder how much I can beat this time by next time if conditions are better... oh, and if my running shoes had any traction left on them that might help my time also.
Brandon Cunningham is a world-class champion in all aspects. He gives of himself freely to help other people achieve their goals in the Firefighter Combat Challenge. In some sports the secrets of success are kept close to the chest; Brandon doesn't play that card.
Good luck B at World's in Vegas and let's see you hit that 1:20 mark!
Wow. I feel good. First time to run this far. Time no good but it'll get better.
Time: 1hr10min (wind blowing literally 20mph. I was all over the place) Great run though.
56 y.o. 5'10 153.
Great day to run outside here in San Antonio (finally) Ran a course I've been running for years. 4.5 miles. Ran it 29:47, which is a P.F. for me for that course.
Thought I was gonna complete but didn't. Got a whole bag of excuses though.
4.5 miles 51:51
Stopped and did 2 minute walks then one minute sprints for the last 1.5.
ran a terribly slow 5k
TIME - 24:02
ran 4 hard miles outside. Did not run for time.
Did a 1/2 Murph instead of a 10k run. I was just too sore from helen to pull it off.
Seeing as I owed myself a murph anyhow.. :)
10k for time: 49:13
Last time on this hilly course: 50:49. Thanks CF!
Scaled it back today -
5km run in 26:10.
Anytime I run more than this my left foot literally falls asleep and my ankle begins to hurt after a couple of minutes of running while this happens.
was pretty windy out today, the "out" portion of my out and back 10k route felt almost like a 5k sled pull, and the back wind on the second half hardly seemed to make it up. felt good though, realized a little too late that I could have paced myself a bit faster.
did my 10k on sunday, 39:57.
then did the bear today. the bear sucks.
went from 95# to 133#. dropped it coming down after the 5th rep on the last set. winced in pain, called the bar a bitch and then knocked out my last two.
Congrats to the boys that rowed 10K today. Some really nice times, Kyle, adc and others...
Pace was a bit too slow in the middle...Worked really hard at the end to keep it under 43 mins.
10 k run
46:50 First 10 k run outside in years I think, usually on a treadmill at work.
No time to get this in this AM.
2 miles 15:00
Unloaded the bar on the lower rack and woke up the entire gym, hopefully not working on getting myself kicked out.
Too long a run for me.
24" box jumps
Bench press (185lb.)
DB thrusters (35lb. DB's)
This was brutal. I was suckin wind hard, and goin fron thrusters to box jumps was a bad idea.
Post: 3x20 GHSU and 2K row
#238 david o
probably a true statement saying the treadmill is faster even though you have to wait and let it speed up. my michael time is faster on the tm than when i actually run it outside. that is the only case i have done one on the tm and one with a run outside. so that is all i am going off of. anyone else?
Congrats to Brandon, Check out our local world record holder. Juliet Draper break her previous world record at www.firejock.com. Colorado Springs Fire Department Crossfit Proponent
Subbed 5k row.
Avg HR 149bpm
Max HR 188bpm
4.42 Kilometers. Can't run any more - shin splints I think.
Subbed 4.5 mile mtn. trail run
I definitely appreciated the other side of the up hills.
Would have loved to have tried the 10K today but woke up this morning with sore heels. I'm afraid that I'm developing plantar fasciitis so I thought I better not run today. I think that the extra running I'm doing may be hurting me.
Today I subbed a 55 minute Spinnerval routine to give my heels a break. Hopefully next time when this routine comes around I can do it.
63:15 .. stopped twice to stretch my quads quick. No other breaks. 1st 10K for me in 29 yrs. Couldn't have done it a month ago when i started CF. I like having joined this community. All your posts keep me motivated ")
How does a 10k run fit in with the CrossFit philosophy?
Quote from the foundations pdf:
"Well, at CrossFit we work exclusively with ... shorter high intensity cardiovascular sessions."
"There is a near universal misconception that long distance athletes are fitter that their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit..."
Isn't 10k a bit too long?
6"5" 19y m, 207lbs
Ran accidentally 10064 meters instead of exactly 10k in 47.25 mins
I'm really proud of my time. Doing a kilometer in 4 mins is easy, but keeping the pace for nine more is a different experience.
My main goal is to improve my own fitness, but I must say I'm happy I am better than some people that posted on these comments. My long legs probably helped a lot though lol
In all the previous CF workouts i did so far, my time/performance was lame compared to you guys. Good job and keep it all up, because I will for sure.
59:49 on the mill. Breaking an hour was a gift tonight.
0331 0331 0331 0331 0331 0331 0331 0331 0331 0331
The plague of abdominal distress still rears its ugly head, like a serpent from the deep.
I'll definitely make this one up.
RUN: 5,5 miles 50 min (Very Slow)
5-Shoulder Press/5-Push Press/5-Push Jerk
Sit-ups on Fitness Ball w/45lbs Wt.
20X Box Jumps @ 24"
1min Jump Rope
5X Knees to Elbows
SWIM: 1000 yards
RUN: Green Lake 1 Lap
4X 150m Sprints
41yom, 179lb - still a rookie
57:50 on treadmill
this was unpleasant and boring.
53:50 @ 7.1 mph w/ numerous short breaks vs
55:08 @ 7mph w/ 4 short breaks 5/9/07 vs
57:25 w/ 3 30 sec breaks to suck gatorade 12/1/06
55:34 on treadmill w/ bad acid stomach 9/7/06 vs 56:25 w/ 3 breaks for water on 7/26/06.
hr avg 142, hr max 177.
32 yo, 225#
5 K, 6.5 MPH on treadmill
Did not stop during the run. First time I've ever run a 5 K without stopping. felt pretty good afterwards. Just got into the runner's zone and stayed there. Maybe next time I can attempt the 10 K.
I've quickly realized that if I go all out on the Workout of the Day that it easily turns into the Workout of the Week due to the fact that it takes me so long to recover (except on the heavy lifts -- I rock that stuff.)
So in the spirit of patience of starting a new way of exercising I'm going to scale these waaaay back so that I can initially do them everyday.
33 yo, 215#
5.4 km quick walk in 50mins
Ran on a very hilly course in the middle of downtown Atlanta which doesn't have the best air to breathe.
55.59 in torrential downpour
As Rx'd, 58:36. Weak sauce.
A) Hills? No, the course was flat.
B) Weather? No, the weather was perfect.
C) Dogs? I was harassed by exactly zero angry dogs.
Must work harder then, like Robbie. Nice work!
work got in the way of the wod yesterday. did Helen today when I got home. Subbed 200 count jump rope for run, and 35# plate for KB. 9:11
Second time doing Helen. Dropped my time by 6 min!!! Woo Hoo
First time was very cautious, was only my 5th crossfit workout. First time also had a treadmill malfunction and thought I was supposed to do 15 pullups.
Helen with jumping pullups, and 27.5 LB dumbell swings, run on treadmill >>>>>> 13:53. Lovin crossfit!!!!
on my hilly course: 1:07 (PR is 52... grrr)
Did 5 rds for time of:
20 Wall Ball Shots (20lbs ball)
12 Knees to Elbows
20 Box Jumps (30 inch box)
time: 15 minutes flat
I think the 30 inch box was too much for that many jumps.
Ran out of time today. Did not get to the track.
first 10K in over 2 years
25 Laps in 1:09:58. No Breaks.
Way to soggy in the mid-section.
60 min. exact
was shooting for 60 with no stops--have done slightly better but multiple walk/runs in last 5k, wanted to do it all in one run--felt really good at 4.5 mile on, think fatigue forces one to become more efficient at jog/run. heart and lungs felt great, calves, heels, thighs very tired and beaten in that order.
Scaled to 5k, 43:11. Ugh.
Couldn't get a 10k run in all at once in the morning.
Did a 5k hilly route outside work in the am.
Then some BE's and GHD situps
Did a flat wet 5k route at home in the evening.
Both not exact distances but are at minimum 5k's.
Total (not fair) = 49:53
outdoor rolling course
50:?? (accidentally hit the button twice clearing my time)
another day another WOD not completed. I will complete one one day!
Negative split by about 3 minutes. Did almost 2k and interrupted by a call. Just started over when I got back. Around 8k total for the day.
Ok time, Im used to long distance running. this makes my 5 k splits about 20:25, which is about one minute slower than my P.R. It was a good work out, my 2nd ever WOD
complete my first 10 k today i am so proud of myself
time - 42:50
This one hurt. Its been quite some time since i ran long distance.
Good wod though
Row 10K time: 44:51
56:21 had to wait through traffic etc, but still better than being on a track or treadmill
Well... we subed row for run as usual..
56/M/185 43:58.5 felt hard but still 2+ minutes. off my best
46/F/125 47:46 this is a PR for Belinda she's closing in on me.. what a gal
Warmup: 1 hour of dodgeball-5 kills, 6 catches, and another win for Average Joes
10K: 47:25 (PR)
Day two of CrossFit, and I'm already setting records. I guess this stuff really does work.
previous = 68:00
previous = 54:19
previous = 49:40
previous = 52:10
48:43 on treadmill
I did it and i ran this long run without no rest on a 200m track and that was 50 laps straight. Damn timer wouldn't work while I was running. It was prolly 53minutes.
ran 30 min
did cybex 30 min.
trying to save my knee; it only kinda worked.
10K run. Outside, in the dark, on hills.
regretted all the pumpkin pie I ate over the last few days.
36 M 5'10" 170.0#
Okay, there is no way I can run 10 km. That's, like, far. Almost twice the distance I've ever run before.
Okay, well, go ahead and try, Apollo, but try to limit the amount of time you spend at rest every four laps.
It isn't very often I get to say this.
*AS RXed*: 1:05:32. 25 laps around the track. Water bottle came with me on four of those laps. GPS unit started, I started the heart rate monitor, and started running. At the end of lap 25, it had 11 seconds of stop time on it.
HR: 171 avg, 207 max (sprint finish); 1061 cal
Beats by fleep.com. Wearing a cycling shell.
This is a personal distance record by more than 2 miles. It is twice as far as any never-walking continuous distance I've run in my life. I'm slow, I'm still out of shape, but tonight I feel like Superman.
36 M 5'10" 170.0#
Okay, there is no way I can run 10 km. That's, like, far. Almost twice the distance I've ever run before.
Okay, well, go ahead and try, Apollo, but try to limit the amount of time you spend at rest every four laps.
It isn't very often I get to say this.
AS RXed: 1:05:32. 25 laps around the track. Water bottle came with me on four of those laps. GPS unit started, I started the heart rate monitor, and started running. At the end of lap 25, it had 11 seconds of stop time on it.
HR: 171 avg, 207 max (sprint finish); 1061 cal
Beats by fleep.com. Wearing a cycling shell.
This is a personal distance record by more than 2 miles. It is twice as far as any never-walking continuous distance I've run in my life. I'm slow, I'm still out of shape, but tonight I feel like Superman.
I ran a 10K on Sunday night: 45:36
So I cut tonight's back to 4K: not my best, there's a big cut on my heel that hurt with every step. nonetheless: 18:10
Unfortunately safety in my neck of the Afghans mountians came to close on me last night so I had to stop short. Strangely at that moment in time I was okay with it...haha!
5.35 miles = 48:12
I'll try and make up for it today.
As Rx'd (with a few minutes for evening colors)
No running shoes at present will have to do a 10k soon.
Did some heavy compounds instead:
Squat- few sets deep good form light weight
Push Press 50kg 3-5-5-5
DB Snatch 22.5kg 3-5-5-5
Plus I repped out some pullups still can't push above 10
Run w/ some walking 5 k- 45:32 (PB)
walk 2.5 miles- 33:28
monday 10k - 44:02 m/26/195 and desending
tuesday 5k to the gym 20:15 then 3 sets of each of the following supersetted (bench press/pull ups, curls/dips, seated row/close grip pull downs) 5k home in 21:30
my shoulders a little sore today....probably didn't stretch my upper body enough after the first 5k
Outside fairly hilly course. I made it under 45 minutes the second half was tougher than expected.
SUB 3 mile run - 23:52
56:30 wow. looong time since one of those was done. nice just to have the time. did helen this am.
Worked out late last night...
10k still too long for me after 4 miles side stitches were unbearable but since I couldn't run one mile two months ago I am still happy with my progress.
Got the first 5k in 28:40
CrossFit is amazing! Who knew you could become a better runner with minimal running! :)
You never realize how out of shape you are until CrossFit reveals the undeniable truth.
Legs are toast after yesterday and a hilly 52 miles on the Texas River Region Classic on Sat.
Subbed 5K. Need to drop some LBs before I put my knees through another 10K.
(Was shooting for 28:00.)
practice for upcoming OPT event.
AM - 1k row plus 21,15,9 of push ups and DB thrusters = 8:43
PM - trail run distance?? 15:25
No more 10Ks for me, too much knee pain.
C2, 5000m, 24.15
WU: 500m row, CFWUx3
WOD: subbed b/c sore ankle.. did 18 miles in just over 1hr on bike. Had been a while, was nice to ride again.
Jake 35/180 10k 48:45
Wyatt 11/90 5k 29:03
10km completed as required
Treadmill (1% incline)
6.6 mile run (I have a 2.2 mile loop around my neighborhood) in 53:38 min pushing my munchkin in a running stroller. Luckily I live in the flatlands.
Not the best time, but I finished.
52:17 as Rx'd
(Vilano Bridge run)
My first 10k; I've been avoiding it and probably wouldn't have finished before in anything approaching under an hour. My running is terrible but I'll take a "completion" grade on this one.
Plan: Trail Run for 60 minutes
Actual: Trail Run/Walk for 90 minutes because I got lost. Loved the extra time in the woods.
Subbed the 300 workout instead, 1st time - 34:14, today - 21:27 at station 21
42:57 for 10k with half mile warm up.
8:00 pm after squirt practice. Ran to Hampton Woods.
62:00 as RX'd...
That is 10 minutes slower than my PR but my 7 year old boy ran the first mile with me so I ran at his pace which was about an 11 minute mile. Just got back from vacation, didn't have it in me to sprint back the time lost. No worries, it's done and now I can get ready for Fran.
That's good for a warm-up...
Edmonds Loop (lost of hills "variety")
58 min 22 sec
*ran negative split
Had to sub 5k because of time limits. 5k in 33:44, not so good, but I'll work on it.
10 km (first time on route, plotted via gmap-pedometer)
First >5Km run in many months, and only slightly slower than my average 10km running pace. Thanks CrossFit, and thanks Coach (Running all the time is for suckers!)
1 day late 46:46
44 m 175#
10m 20s pace
Only the second time this year I've ran anything over 3miles.
19 yom bw 165
rx'd plus a few meters.
farthest i've ever run. yeesh.
First time doing a WOD. A day late I know, and I'm not quite yet at Crossfit man to say the least. But day one is day one, and I have been doing some boxing and my own training, so at least I finished.
6 miles in 1:30 mins approx.
Okay I get the format now. I am:
Stonebridge course. 1hr 4m 29s
WOW I've never been much of a runner and usually have only gone for 30 minutes/3 mile runs. Never attempted a 10k and never thought I could make it. I'm now a changed man and there is no excuse to be dreading the simple 5ks anymore. Ran it in 57:40 without stopping and on a pretty hilly terrain.
War Damn Eagle
45:00 I've been running a lot lately so I was a bit sluggish.
OK... so that's really slow... BUT, my lungs never got to the "I can't breath, the searing pain" feeling that I always get. My legs just simply got tired... I did have to stop and stretch out a groin cramp though... and there was quite a bit of walking, though I tried to minimize it.
Bailed on 10k.
Shoulders incredibly sore from Helen.
~N on Wooster, down Rockcliff, N on Parkway up to Detroit road, and back.
Only made it 7K. Still, longest run I've managed in a while.
Only did 5K do to big weekend
24:02 on running track
Have only run this far one other time. Legs are sore.
185lb male 26yo
Ran the 10k in 1hr 3min 58sec. As you can tell i'm not a runner...or maybe I will be a runner now that i now what i need to work on. Looking to definitely get this below 1hr next time. Rock on guys.
Only time for a 5K........... but still a PR
Legs still hurt from previous beatings
10 rounds for time:
3 (ea. arm) Turkish Get-ups @ 35#
3 (ea. arm) Single arm DB presses @ 55#
Trying to develope my OH strength as it is one of my weaknesses.
Jeff- no 10k for me at work today.
Run 10 K (subbed 12500 meter row)
Did this a couple of days late.
first 10K in al really really long time:
I'll see in 3 days if I can do better...
1.01.12 i hate treadmills, took 2 slow down breaks, finished .25 balls to wall, seemed like I could have pushed more
Never ran this long in my life. Look forward to improving. 10K again in three days. Whoopee!
Ran outdoors/TN hills -- Highest elevation 938', Lowest elevation 813'/1730hrs-76F-33%Hum
:47::41::28 Wow. Cool.
(Last time -- 48::51::80)
Managed a 5k in 32:37 too many issues going on....had to watch my partner bring it all the way home. Good work STEW!!
10/19/2007 @2359 pst
BW=208? 72" 47 yom
2 miles in 19:15.28 tough, tough
too many beers
1 hr 2min
Still really sore after Linda 2 days prior. First time running a more than 4 miles in 10+ years. Took it nice & easy and felt suprisingly good. Will work on a better time in a few days for 10K #2.
Had to walk the last 3/4 mile. Knee wasn't up to it.
Managed 3 Miles in 50 minutes walk/run. Army PT Test yesterday 2 mile run in 16:30
1 hour - Avg HR 163
Done after Boot Camp session at gym and a day after Linda, maybe not such a good idea
5 min walk
10 min run
5 min walk
10 min run trail
5 min walk
2 min run
8 min walk
1 min sprint
4 min walk
1 min sprint
4 min walk
1 min sprint
1 min walk
1:30 min sprint
Total time 58:30
no idea how to calculate distance when running outside - so ran for 50 minutes - made it to about Recreation Drive - kind of having some stomach issues, so not the best run
bike circuit 32 min
as rxed 15:04
bike circuit 35 min
Bike to gym
CFWU x 2
Ran 4 miles in 33:27, knee started going tweaky.
MRH 6 mile loop
Godfrey and Meyer- 55:20
was able to make it 2 miles
when my IT band acted up... which is up from my previous attempts at running when it inflammed at around .75 miles
Time: 52:44 (PR)
Okay, I'm old and slow so I figured I'd ride the Schwinn Airdyne for 45 minutes, because that is about how long it would take me to go 10k running at my amazing speed of a turtle.
45 min 20.5k 401calories burned and my ass is sore
Ugh. Never run this far in my life.
Ran with spousal unit, who has a much slower pace than I...
34F134, 5k ~37:00
... thought I would freeze in T-shirt and shorts at 8PM. Took the jacket and went another lap. Felt pretty good when I turned the corner (literally) that marks the 3/4 point for 10k.
34M 180#, 10k ~1:10:00. Not winded at all, knees, hips took a beating and still sore the next day.
this was good for me. 78 degrees and drizzling. great night to run.
Ran 5K instead: 21:37(TM, PR)
Ran 10k at Blairgowrie along the beach, stopping every 1k to do 20 push ups.
Meyer & Godfrey 55:20 MRH 10k loop
Edler- smaller Mrh run
Plunkett - Full Body Attack
22 of 23
wsod: jadakiss feat. kanye west - gettin it in
Oddly enough, this is the same time (to the second) as my PR in Feb.
This was the Marine Corps Marathon 10K. Many thanks to all the Marines, past and present.
45, 5'11", 198lb
4 miles at 52:51
-ran 1, walked 1/4, ran 1, walked 1/4, ran 1, walked 1/4, ran hard 1/4
60 min 6.2mile treadmill .5%