Huh? Really?

3,2,1,....

again?

Again...seriously?

Is there a methodology to this?

Is this a mistake?

You'd think it was April 1st.

Is it Groundhog Day?

All in due time, young grasshopper.

Too hard for you guys to run 6 miles again lol.

cool...
i was too much of a wimp to run it a few days ago...in it at a mile high tomorrow though!

Oh this is funny to me, and I'm gonna miss this one too...

Ouch. Well I obviously suck at this, so I guess I'm "glad" to do it again.

What gives? Not nice!

Oh, and nice job, Annie. Get back on the 1RM horse, it's part of the whole package!

BRING IT ON!

Sweet. This won't be that bad.

I really can't believe this. I asked a triathlete friend if she wanted to do this run with me on Tuesday, she said she was only available Friday!

Using a crutch today: I need to substitute Dunlop Volleys for my runners because my ankles are doing too well.

I guessing my time won't be as fabulous as last time... Calves still sore.

Goin back to Cali tomorrow for the KB cert this weekend. Can't wait. See you guys there!

Annie, great effort. I'm familiar with the part about the brain not letting you.

Is the hopper broken? Shouldn't we be lifting something heavy right about now?

nice work, annie! love the stomp!

ck

Is there a method to the this madness? Just as long as I don't see a 20k all is good!

Go Annie go, thanks for wearing shorts! You have FANTASTIC legs....

whats the longest crossfit run ever?

Talk about a kick in the Nuts.

?

well, at least running is easy when you have 6 legs.

ahhhh another run. this'll be loads of fun in combat boots.

Don't you mean 8 legs?

The method is that there is no method...

What??? I just did Murph. This is not cool.

Murph time (no vest): 42:07

My legs are not feeling yet another 10K tomorrow. I love Crossfit.

I guess i was given a second chance to TIME it this time.

6 legs? What kind of spiderchick are you?

for the first time since i've started doing crossfit about 1 year ago, I've looked at the workout and said "WHAT! oh, c'mon!!" And I didn't even do the full 10 K last time, only 5 K.

Oh well, I guess I'll just lace em up and try to beat Tuesday's time. Actually, I told myself that next time it comes up, I have to try to finish the 10 K, so I guess that means....

Man, I HATE crossfit.

but, I LOVE crossfit.

Weird, Huh? Now I know exactly what they mean when they say, "there's a thin line between love and hate."

J

I posted this in the comments section for the previous 10k run - no one commented on it, so I'll see if anyone bites this time:

How does a 10k run fit in with the CrossFit philosophy?

Quotes 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? I would love to hear from someone regarding the methodology around the frequency of these different WODs. Is it just completely random, or what?

18 / F
That vid of Annie motivate me to keep on: "lift hard and heavy or go home to mommy"
and is encouraging that I should definitely keep up w/ CrossFit and be hardcore for life.

I just finished 12,500 meter row subbing for the other day's 10K. I don't think I can do that again, but I don't like running 10K because I'm trying to preserve my joints. What to do, what to do.

Better hit up wikipedia with "arachnid"

Hey everybody,
Been a long time since I've posted. New town, new job... Just wanted to say thanks to everyone who's a part of the CrossFit community for the peer pressure that makes me almost spill my tea in the gym.

6 legs... and 2 arms! ahaha!

Still recovering my strained low back from last week's attempt at Linda.

10 rounds of
10 snatches (bar)
10-9-8...1 deadlifts

T = 18:44, with the following mods/details (low back cramped too much after the first few rounds, had to work opposing muscles with knees-to-elbows instead of snatches)

DL 40kg for rounds 10 to 7
DL 70kg for rounds 6 to 4
DL 90kg for rounds 3 to 1
Did bar snatches first four rounds
Did knees-to-elbows middle five rounds;
Final round was snatches again

KTE is a more complimentary exercise to the deadlifts.

Hmmmmm.

CrossFit has been pretty mean these past few weeks.

See? Too many people complained about the 10K earlier this week, and this is what happens!

Seriously?

ok ok. i'll take this as karma that i'm supposed to run a 10k, AGAIN. swore i would never run more than 3 miles ever again since i stopped dating a marathoner. she really was crazy you know.

oh and annie - cleans while wearing ear rings is just way too classy and well...hot. great effort.

#32 - blades

If you run without heel striking you will preserve your joints pretty well. I was a heel striker and prone to knee pain and shin splints. Then I got ITBS when doing a 10K WOD back in April I think. Took a couple months off from running, got better, went hiking, came back worse than before. Finally realized I was going to have to stretch my hips (the root of my problem) and it is gone. Went to a forefoot strike and no knee pain, no shin splints, and running a good bit faster.

Just remember, running happens behind you, nothing should be landing in front of your center of gravity. It has really helped me a lot, but I would not start forefoot striking with a 10K, you calves will kill when you first start. They become the shock absorbers rather than all your joints.

At least I already have my route all mapped out.

Roy G., 6 miles is a far cry from 26 miles.

Does crossfit have a theory on diet as well?

If so, what do they recommend in terms of calories/day, meals/day, pro/fat/carb balance?

Figured since I'm addicted to crossfit, I might as well try as many aspects of it as I can.

Thanks guys.

#30

I will comment on this... Crossfit set out to define total fitness. It ranges from power to strength to endurance in every aspect from muscular to cardio to mental with the ten recognized general physical skills. A couple of those skills are cardio/respiratory endurance and stamina. "In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volumes of areobic exercise!!" Based on this, the 10k is a good test for this statement.
The reason why it is being done so close together with the previous one is based on another aspect of Crossfit: Crossfit's Second Fitness Standard. Basically being able to perform well at any physical challenge thrown at you.
This is just my take on it. I doubt that we will see marathons, half marathons (or 20k's) but I wouldn't be suprised either.

Bone- 10k again, I know you're stoked. Watch out for dead Sea Turtles.

#30 RoyG (and all that are wondering about the 10k's)

First, (in my opinion as a distance runner) when people throw the words "long distance" around they typically are not talking about distances only as short as a 10k...that is NOT considered long distance in the running world (unless you are a short course runner or a track athlete). I know that for those of you that don't have running as a strong point, then yes, it's going to feel like hell. But remember that even running 6.2 miles every day (once you have worked into it) isn't going to put the kind stress on the body that is always discussed. True long distance runners run REALLY FAR, way more that a 10k. Plus, if you are following the WOD's as they are posted and nothing else, you don't really run any type of distance very much. I run everyday besides CrossFit, but even if I didn't, I feel that with the occasional WOD's that involve running multiple 400's and 800's you are fine to run longer distances. They might not be as fast as they would if you specifically trained for a 10k race, but still pretty good. And lastly, I enjoy the randomness of the WOD's. It helps to keep me interested and motivated and also keeps my muscles guessing. That's just my two cents:)

#43 go to the main page and click on the Start Here tab and there is a Nutrition info tab there.

Can somebody please give me a crash course on zone diet. I think I am zone friendly (Green veggies, low fat meat, nuts, whole wheat bread, fruits...). My problem is I love fruit and I read somewhere on this site eat a little fruit. Is there no bread in zone diet either?

Jeez annie, u r awesome, and with that kick ass smile to boot!

This is the day I actually post a time on the 10k run. I have blown it off everytime it has been posted.

Only 259 training days until the next Crossfit Games!

Corey,

Thanks for your comments. I have actually learned to run as you suggest: it's sort of how you naturally run when you run downhill fast, right? And it is faster. My problem is hips; had a hip resurfacing in February; great operation, but I want to preserve my non-operated hip if I can. Might run though; depends on how my butt feels about getting back on the rower! Btw, what's ITBS?

#43

Check out http://www.crossfit.com/cf-info/faq.html

Start at link 7.1 under Nutrition.

Another 10K! I'm trying to nurse an ankle injury so looks like it's more ibuprofen for me. I hope to run it again in under 60 mins.

Love/hate love/hate, what's with this CF thing?

Um, should I run this? My knee kinda hurts from the last one. I suppose I could try and break it up. Any advice?

Not interested. I'm gonna do 3-3-3-3-3-3 overhead squats. Aiming for 130 lbs. I have a rugby match on Saturday, and we really need this win.

Two new workout ideas:

For time:
12-9-6-3
115 lb. thruster
Burpee pull-ups

3 rounds for time:
30 double-unders
30 box jumps (30")
300m run
10 handstand push-ups

#53

Row.... 12,000 meters?

Annie's attitude in that video is very admirable. She knows that she can do better, and she accepts advice because she knows that the person giving it is just trying to help her achieve her goals. That's a very important quality in a person, and one that I like - keep it up Annie and know that you're an inspiration to a lot of people.

RUN FRAN RUN. It's going to be a good day.
M/49/162

OneMoreRep:
I used to train for "sprint" distance tri's and you are right, it is pretty funny listening to everyone complain about these "long" runs. It's funny becuase even a 10k doesn't put distance running into perspective. If anyone want to see some serious running just google ultra-marathon or maybe check out an event like an ironman. Yeah, maybe I'm a little heavier then when I was training for tri's but the strength I've gained while maintaining much of my endurance is totally worth it. Seriously, 10k is no big deal and besides, it's easier once you're done. 3-2-1 GO!

all the pull is coming from her back, there is no throw, there is no tempo. pull with the legs and there will be another 10kgs.

Know what rhymes with Annie?
Bad Ass. Serious Baddass.

kstar

Seriously, I just told my wife at the pizza joint "No I'll be fine having another slice, (about my 6th...) as long at they don't give us a 10K tomorrow, ha-ha!!!! well - 3,2,1, Pepto! ...uh I mean GO!

Is it just me or has the programming been a little -uh- curious lately...

Is there an echo in here?

Did I just hear 10k twice in one week.

I hate running.

After a week off, I want to get back in, but not with a 10k. I hate the 5ks.

After girls, vertical lists and 20k, when do we get a bunch of horizontal numbers? :)

Grumblegrumblegrumble.. :)

HQ is overloaded with all the certs.

The 5k 10k thing are fillers, but we just have to suck it up!

Coach needs to oil his roulette wheel of pain...

What's with all the whining :-)

I'll sub a 15mile MTB ride for this, as I don't run.

Thanks Coach, keep it up!

NICE JOB ANNIE...MISS YOU KID

COMING DOWN TO SEE YOU GUYS SOON

GREASE UP YOUR LIVERS

Strong work Annie...but someone get that girl some oly shoes...

this is my first week doing CF so I am doing major subbing...I can do 1 unassisted pullup on a good day. anyhoo, gonna do the 10K on an inclined elliptical with the resistance cranked up a bit. those who are complaining about joint pain should do the same. I need to shed some lbs before I want to run much more than 400m.

thanks for the support

this is gona be a fun weekend. ran the 10 k on thursday. Not worried about dress'n in less this Halloween...haha

How long has Annie been doing CrossFit?

Didn't see this one coming. Again.

Running is my favorite thing...to hate

Way to go Annie!!!

gi jane for me, need new running shoes everytime that I run, my plantar facitis acts up.

100 burbee pulls hoping to break it up Tabata style 4 on odd rounds 3 on evens that should bump me below 15 minutes vs my 18 change last time.

Then maybe a swim in the gym pool, dropped some weight and not so self concsious anymore. Fun 3 2 1 go.

This will have to wait until tomorrow. It's too dark out to run that far before or after work, and that ain't safe round here.

I think everyone who is complaining needs to step back and rethink just why it is that they crossfit. Functional fitness involves completing the task at hand regardless of what has come before or will come after. Life is random. People deal with situations they aren't ready for on a daily basis. Luckily, we aren't required to do what is posted for us generously by coach. Lift tomorrow if you feel like it, it's your choice. But, don't call the WOD's "fillers" or "curious" just because you don't want to do them. Esp. when I seriously doubt any of our programming is a tenth, which is a stretch, of what coach provides to us day after day for free.

Those who are wondering about CF and Zone can find way more information than they need on my blog:

http://crossfitzonediet.blogspot.com/

i must be psychic...decided to run another 10k last nite as a friend asked me to! il take care of fran instead today since i missed her on weds! altho johnny b's 4:10 time has me runnin scared!

Haha! Nice, Coach!

and Annie- amazing as always

Blades, ITBS is iliotibial band syndrome. Its extremely painful, I had it a few years back. For me it affected my knees mostly. It has to do with a the iliotibial band not being flexible enough to handle the amount of running you're doing (or other exercises that involve the same joints). It usually appears in people that begin running a lot more than normal, or people that continuously run long distances. In my case it got so bad that I couldn't walk without a severe limp. Surprisingly, simply by learning to stretch the band properly, you can save yourself a lot of pain.

Are. You. Kidding?

oooooooh noooooooo. i better get to bed or I will be doing this 10k on 5 hours of sleep.

Side Note: just wanted to share, since seeing that video of Nicole OHS'ing her bodyweight x15 I decided I wanted to do just 1 OHS at my body weight. Today I decided to work on that and I am happy to say I did it! I had a friend there to check for depth and to catch me as my globo gym would kick me out and fire me for dropping the weights. Anyway, 1 down, 14 more to go to be like nicole! :-)

Nadia - GREAT JOB!

Annie - Very strong work. I know all to well the mental block and reluctance to get under the bar as the weight climbs. You are an inspiration to my post pregnancy wife. She loves watching the girls go big and heavy.

As for the 10k. Let's get it on!

10K in a shorter high intensity cardiovascular session if you run fast enough.

Re: #30 Roy

'Isn't 10k a bit too long?'

'"Well, at CrossFit we work exclusively with ... shorter high intensity cardiovascular sessions"'

An all out 10k is imo short enough to be high intensity all the way, provided you already have high running fitness and run strategically well paced. If you don't you'll get it trying.

Look at the best in the world, 26 min for 10k. Start running at that intensity and see how far you get. Most people can't run one meter at that speed and definitely not one lap (1:03/400m). That's intense! Jogging 10k is something completely different than running...

By the way last year I was in fair running shape and about 10 minutes slower than that but it's still lightning speed compared to anyone I actually see. I often feel socially awkward running, as if I, running fast, am doing something publicly that you're not supposed to. And if it's on the streets I also feel that people think I've stolen something and I have no doubt many I pass actually get a bit scared (a fast heavy object closing in with a possibly criminal "driver" who seems distracted by pain, that's scary). But I'm sure some of you guys running between barbells and doing ohs at big box gyms know the feeling. I just hope I don't get pepper sprayed on my next run (but thanks to Crossfit and Tony Blauer I know what I'll do - flinch)

In prep for some middle distances?

I'm missing this one out and heading for a painstorm with CF North East England. Can't wait!

10K again the same week, WTF?

Well, gotta do what the coach says :)

As Rx'd: 39:50.

Slightly better than last time, but I pushed way harder because I was running with someone else.

My calves are raped.

#30

You want short high intensity? Then run 400m hard, just repeat 25x to get the 10k total.

Did a 12km trail/road run in 60min, felt good to be outside for a while! i really think these runs will help with the other workouts so well worth it.

Thanks for defining it Arobe, I was getting tired of reading all the whining.

It's comforting at least to see my clients aren't the only ones who do it though.

Coach knows! He knows all our weaknesses!

I shaved off a few minutes:
10 K in 54:23
(again minus about a minute or so because of traffic)

wow, again... ok.

I rowed 10K the last time in 42:53. I'm going for sub 42 this time.

Anyone else planning to row this one (again!)?

About loving/hating Crossfit:

I feel about Crossfit the way Dorothy Parker felt about writing. She said, "I hate writing. I love having written."

Susie

My first CF PR!
I realize it is a small victory, but it's all I got.
071016 - 48:29
071019 - 47:15

Nieghborhood hill course approximation of 10K
M/46/6'/195

33/70/195

52.29.40

Playing catch up. I did Murph today, no vest, Cindy style:

45:50 (6 min PR)

I'm happy with the time, but I need to work on my push-ups.

Run 10k again? My god, have we upset coach? :) I subbed the last 10k for a half-murph-a-thon. I might try the 10 k... I'm not sore from last week's dates with the ladies...

www.angrydalty.com/crossfit.htm

Allison, THANK YOU! Tee hee. I was hoping someone would ask:

yes, spiders have 8 appendages.

but I need one to send texts, and i always keep one available to wrap hot guys with high tensile strength sticky threads for post-WOD zone friendly snacking.

30 minute run, don't know distance

I agree w/ One More Rep...10K, in runners' terms, is mid-distance at best, never long distance. Not that I can say *why* we're running 10K again (for practice from the other one?).

I have become bored with regular gym life I need Crossfit to keep me in check. I need random hard exercise almost everyday. The 10k today is good for me. I will run it in less then 47 min today.

nadia

great work on the overhead squat!

Same course as last time: 43:29 (about 30 seconds faster)

#103 - thankyou for your diligence.

spider chick

stop! laughed so hard my coffee came out my nose.
what would that be in text speak? lshmccomn

52:30

M 48 70" 177

10K SUB Row

42:43
------------------
Compare to 071016

44:18

Dave and Belinda- Thanks for the well wishes. I'm still tired but feeling a bit better.

Nadia- Awesome on the OHS!

Annie- It's always a pleasure to watch you.

WOD-
walk 2.5 miles- 40 min
Row 2000 m- 9:45 (easy pace)

Kate

I passed the last 10k in order to do it this weekend...looking forward to 2-10ks back to back

Last time I checked, spiders have 8 legs.

I think that the long distance (ok, so called "long distance") running improves your cardio, stamina, and oxygen capacity enough to quicken the pace that you can do the shorter intensity powerful W.O.D.'s that will be coming in the next few weeks. So whatever small amount of muscle mass we might lose from doing two 10k's in a few days we will quickly gain back when we do the powerful exercises at a faster rate of work. Or maybe they just sit around sinisterly cackling after coming up with evil ideas for W.O.D.'s. Who knows? In any case, my knees can't take 6K runs so I'll try to swim really far this weekend in the pool when I get a chance, since we haven't ordered a C2 Rower at our affiliate yet.

m/55/200

running used to be my favorite thing, but a skydiving wreck changed all that. shattered ankle, lower leg and wrist. The only thing I can't do now is run over 800 meters. Ankle gives me fits for a couple days doing that. Soooo guess I'll sub:
stairmaster level 12 no hands 2min
single unders 1 min
10 rounds
mini cindy
20 min

M/43/195

10K run - 50:43

37/m/170

time: 46:39 (new PR)

3 huge hills, but they are easy now...

Not cool dude.

But it will be interesting to see how I improve. I felt suprisingly not awful after the last one. Although there are a lot of hills in the park....

10km (6.1 miles)
Treadmill- 0% incline
Time: 39:05

Why is it that every time Coach hands out a 10k run, the whiners come out in force on this site? And so what if it's been twice in the last few days? There are so many of these workouts that are FAR more challenging than a 6.2 mile run....you are letting your minds defeat you.

Yeah, I finally get to post since my marathon training schedule matches CrossFit...
52.31 (8.45 pace)

subbed 5K

25:45

I completely concur with #116, and the others stating that opinion. Crossfit is supposed to enhance your fitness across the board, without exempting anything. To prepare for a long range effort sometimes you are going to have to go long range. And 20k in a week is something my granny can do, just a matter of pace. So while I cannot say i particularly look forward to a run in the rain and 40 degrees, there is a point to it.

running used to be my favorite thing. training jump into difficult terrain changed that. five breaks to the ankle and two to the lower leg. running beyond 800 meters has me limping for a couple of days, so sub:
stairmaster 2 min (no hands)
100 single unders
10 rounds
mini cindy
20 minutes

M
24
Subbed 5k for 10k b/c monday was my first day back from a 5 month layoff from running (fracture/tendonitis...that sucked). My time was 20:42

Annie congrats on the clean PR
Nadia Congrats on the body weight OHS

That being said I am now going to brag about my lil' sister. She is a former soccer player for TCU and now a first year strength and conditioning coach for Purdue. She has always been in great shape but started Crossfit about 2 months ago and loves it. She told me yesterday that she cleaned 155 pounds! A full 20 pounds better than her previous PR at TCU. Considering she cant weigh more than 145, I was very proud of her. Just thought I would share to illustrate how amazing Croosfit is...but mainly just because I was proud of her.

I see a correlation between Annie and us going back to 10k. Annie could had done more but it was so long since she did a 1rm on cleans, because she did not like too (and that little birthing of a child) excuse.

Many of us hate 10ks( at least I do) and since we seldom do them, we do not have the ability to judge how hard to push. The same as Annie not getting a higher improvement in her PR. Now that we are doing at it almost back to back their should be no excuses and we should be able to really go for it. Also it works one of the 3 pathways and we need to push them all not just the ones we like.

Of course I am not worthy to guess Coach's direction, for many reasons including I have not subscribed to the journal but that will corrected shortly.

283.5#/44 yom

Rowed a 10K in 41:01.4.

Two days ago I got lost in the woods running the 10 K, didn't get lost rowing, thankfully.

Subbed a 5k run cause my legs were most CERTAINLY not feeling another 10k

Time: 28:00 (estimating, my stopwatch died on me two days ago)

Ankle is not ready for 10k yet. Made up Fran for a PR, details there. Will do light jog to loosen up the ankle later. Right now, Ice. Bummer! I'm good at running at I miss 2x10k in a week.
Congrats on the PRs Annie and Nadia!

5k in 25:52. Just returned from a 3 day business trip that involved walking distances in high heels with my heavy bags and late night travel. My legs were shot from the get go.

Scheduled rest day for me, day 6 IR. Can't begin to express my sadness that a previously scheduled rest day calls for a 10K.

Kegger #122: "...didn't get lost rowing," very dry humor, that!

Two 10K's in a week. I guess I made the right decision to sign up for the Shamrock 1/2 marathon in March!

A question for the runners out there: How do you work Crossfit into your running schedule?

Thanks!

Nadia,

Congratulations! Getting one BW OHS is like getting one muscle-up. It's a very big deal!

#133

Crossfit is my training/lifting program, but when it comes to training for a 1/2 marathon i have a training schedule for that also, and if crossfit has a 10k run and my running only calls for a 4 miler. i run the 4 miler because my long run for that week may be 8-14 miles. i do crossfit in the morning and run (4-5 days a week) in the afternoon. i also scale crossfit back about a week before the 1/2, so i'm sure not to do something that will make my legs so sore i won't enjoy the run. There are several other ways to do it, but that's what works best for me. Good luck on the 1/2.

The whiners will whine. I don’t care if people complain or not as long as they do it (whatever workout “it” may be).

Annie: You rock! You give us all hope!

and I think she's doing just fine in the shoes shes training in.....

56:23

Will get in my rest day tomorrow so yesterday did:

dl DLx 30 (two 35#)
15 burpess
db clean x30 (two 25#)
15 burpees
db jerks x30 (two 25#)
15 burpees
db swings x30 35#
15 burpees
db sdhp x30 (two 25#)
15 burpees
db 1 arm snatch L x30, 25#
15 burpees
db 1 arm snatch R x30, 25#
15 burpees

Time: 30:20
It was a painstorm but cut the burpees from 30 to 15 because I work out on my lunch hour and I need to get back to the office :)

Erin

My first 10K ever 0 56:44

Hey don't laugh.

My goal is to do it in 48:00 1 year from now which is more than attainable I think

John

Sorry, not a fan of long distance runs (yes, 6.5 miles is long for me). Opted for:

50-40-30-20-10 rep rounds of:
Double-unders
Back Extensions
Sit-ups
17:13

42yom 185lbs
Again? seriously...
Doesn't matter, I won't do this WOD anyway. Today I had to do my annual Battle Fitness Test 13km ruck march FFO, helmet weapon. Final time: 1h56min, fireman's carry 100m and trench dig. Pretty pleased with my time. My first BFT since I started CrossFit. In the past, I would do it in a group, about 2h15min. Today I was allowed to go "at my own pace". So I walked it and was able to "stretch" my legs to a normal pace for my height. I attribute the 19min improvement on my time all to CF. It really has made a difference in my fitness. Thanks CrossFit!

C2, 6000K, 27.54

nadia -- congrats! very impressive!

kegger -- not getting lost? i nearly choked on my coffee! priceless.

i didn't get lost either. its my 1/2 week, so i subbed row 5K. never done more than 1K.

30:43

i think i had seat issues. i thought my gluts and hams (just on my left side) were going to cramp. i had to stand up after the 2nd, 3rd and 4th kilometer, but the odd part is they weren't really fatigued. which makes me think its a seat issue. any thoughts?

ck

6.2 Miles; 55:03; 5,000 ft.; lungs feel good, legs are rubber.

m/55/200
sub:
10 rounds
2 min stairmaster level 12, 1/2 time hands free
100 single unders
41:00 min
mini cindy
15 rounds
15:00 min
@ 5600 ft.

50:49:40 mixed grade, traffic signals, and idiots.
I love livin in the city.

Hello everyone! I'm an ex-division 1 college athlete and i'm new to the crossfit family. first of all i love it. when i first started i weighed in at 260 and now i weigh 220! That's quite an improvement in 3 months. I can now do dips and pullups like it's my job. A few days ago i completed the 10k for which i was proud of not expecting a run again this soon. That's like "spittin in a puppies face". Oh well, off to run! Good luck everyone.

AirdRyan

i do running besides CF everyday, and usually it's 5 to 8K. i often run on the rest days as well. Therefor i did 15K last time, and i'm going to do it again today.

32/m/190/6'

Did 5.5 mi today with the APD academy.

The first half (2.5 mi) of the run was up Town Moutain Road located in downtown Asheville, NC.
Average of 12 to 15% grade incline.

51:00 with a cadet group of 26 Cadets.

Just finished a 36 hour catch up for the last series of three.
Started at the end of our exercise Weds night. Once the chem gear was off at midnight I knocked out the 10K. Prior to dinner Thurs night Fran kicked my butt and Helen and I tangoed this AM.
Today's 10K will have to wait until tomorrow AM.

So I have that bad knee from the lask 10k. And I do not have a rowing machine. Any other ideas?

#50 - Blades

I didn't realize you have had surgery on a hip, that certainly will change if you should run on it or not. As far as forefoot striking, you are right, it is like running downhill. Another way to think of it is how you would run barefoot. It would be way to painful to land on your heels so you naturally land on your forefoot to absorb the shock. Plus it just help you run faster because if you land on your heel out in front it is acting like a brake and slowing you down, so it takes more energy to speed back up again.

As far as ITBS, like #82 Evan said, it is iliotibial band syndrome. It usually happens when the muscles in your hips and gluts get really tight, it causes the band of tissues that runs all the way from your hips to just below your knees to get really tight. When it tightens up, it rubs on the outside of your knee when you run (or walk, or hike, especially downhill) and get inflamed. It can hurt really bad and will get to the point where you can't even bend your knee. I was hiking around the Alps with a straight leg on the downhill portions...really sucked. It is weird because the pain manifests itself in the knee but the true cause is usually tightness in your hips and gluts. After months of stretching I am running again pain free. I had to start slow and stop whenever I felt the slightest pain for a couple months. Glad it is over, was not fun.

5 min rope skipping + CFWUx3 (Oly snatch for ohs and NO PU's)

I'm behind on WODS so no 10K but Helen for me.

11.40 :-( What a sad, sad day...

Annie, Tony B. and Coach Glassman,

Thank you for the tutorial on cleans.

36/195lb
Colorado Springs

As much as I have to say I am not looking forward to it having done it last week, I'm also pumped to shoot for a new PR on this one. Bring it on! Cmon, lets hear it again. Bring it on!

"There's no Whining in Crossfit!" - Tom Hankies

m/37/6/168

Had only time for a 5K.

Time: 25:18

34 yrs/6'2"/228

6.5 mi course: 49:17

31/m/190

52:38, almost 3 minutes faster than Tuesday (55:15).

Since so many other people are complaining, I'll say thanks for doing this again so soon and showing me how much I can improve in just 3 days!

- You can slow down but don't ever stop.

Spider Chick - you are frickin killing me. I enjoy reading your posts for a good laugh every day.

Nice work on the OHS Nadia. I have never had enough courage to try one.

Looking forward to tackling this 10K at lunch. Just downloaded AC/DC's Back in Black to my iPod which should be all the motivation I need.

Annie- You never cease to amaze "sistah"!

5K Trail run- 31:10

Getting back into things after some time off. Kind of bummed I didn't break 30:00, but not bad considering how little excercise I've gotten lately.

#102 Spider chick
Hahaha..... I can see that being a lot of women's intentions!

I did Fran with 1 1/2 pood KB (55ibs) and I added almost a full two min to my fran time.... On the first set of of thrusters I got about half way through and thought yep this was a bad idea, but hey they don't call me MOMO for nothing I guess.... Lets get this run on!

m/28/6'2'/185
KB-Fran 5:55 ( I'll take it!)
juggle on pople

25/f/5'2/128#

hit this up yesterday on my typical 6.2mi route outside on the streets. nice warm day, a few too many stoplights. take out the time waitin at the lights, and can figure i wuz close to an ok pace. total time = 48 mins

post: double under practice - got up to stringing about 20 of em in a row.
lil workout:
12-9-6 for time of renegade man-makers + n-ups,
then 50 turkish get-ups
time = 13:02

man-makers w/2 15# dbs, tgus w/30# db

o, and great video! strong work Annie. hope i will clean that much weight one day.

61/m/179/6'

WOD 10k
60:08

Slow, but at least I finished it this time, did 5 miles the other day. This time slowed the initial pace down a bit. Longest run in years!

Looking for some clean advice here...what is the exact placement of the thumb relative to the fingers on the grip??

Am I the only one who catches myself cheering on the people in the Demo videos? I'm sure the people around me while I'M NOT WATCHING THE VIDEOS AT WORK, must think me deranged when they hear saying things like "come one Annie, get some!" and looking at my monitor. It's not just me....right?

New workout what do you think?

Bodyweight on bar
3 rounds

10 Front Squats
20 Back Squats

Is that a Nebraska shirt in the backround of the video? Go Skers. Been Crossfitting for 8 months. Never been so happy to be miserable.

48/M/175 Jim 59:01
51/M/200 Gary 58:14

Did the last 10k on Wed and my legs were still smoked.

47:18
Managed to pick up the pace 1:30 off of last time.

For anyone who doesn't think this fits into crossfit, how does it not? How many times have we done 100 pull ups just to do 120 more 2 days later?

That being said, I'll happily take a couple weeks before we do this again. My legs are hurty.

Annie, you are my hero.....just started crossfit a month ago!!!!!LOVE IT .....CF Rocks......now off to my 10k

No running today. Form work on CF total yesterday, also light practise on DU, pull ups, push ups, sit ups, box jumps & air squats in prep for Sat. & Sun. OPT Challenge.

Today-50:27 N. Aurora Loop

10/16-53:28

I haven't been in the 40's since I swore off the treadmill one year ago...next time!

Crossfit/Running

47/m/195

I've been doing CF for about one year now. I started trying to get back in shape about five years ago. Took up running (barely able to run a mile); increased distance slowly within a couple of years ran a marathon. Added weight lifting and bike riding to strengthen legs and upper body. Completed two more marathons and a 1/2 IM tri; each time running about 600 training miles. This past year I subbed CF and only ran 250 miles in prep. Marathon outcome same as previous year. As the coach has stated this high intensity work will keep a good level of aerobic fitness. I am proof of this. The reduced milage has allowed some of the repetitive movement generated pain to go away. Why two 10k's?? I liken it to my ultra-distance (100 mile) buddy doing two 20-mile runs in a weekend instead of one 40-mile run. Stress is applied to the various body systems (muscles, bones, and hormones) but in a couple of smaller doses.

Any other Fairbanks Alaska crossfitters out there???

Thanks Coach and all others for their input.

Could we get a Buddy Lee video where he analyzes double under problems???

Can I sub rowwing if so how much. have to watch kids and cant run around nieghborhood.

thanks

47yom 160#
45:09
1:37 better than 2 days ago

I think that is a post 35 pr for me. For some reason all through out the run the theme song from "The Grinch that stole Christmas" went through my head. Of course, subbing Coach for Grinch.
22:46 out
22:23 in

56:06
Not great, but it's done!

64:40

Better than 68 last time

26/m/151

56:32

F39/49Kg/152cm
10K run, Yay!
Had to run solo, neighbour away, Boo!
Warm enough to wear shorts and T-shirt (in Canada), Yay!
So humid, Boo!
Little bit of rain to cool things off, Yay!
Windy, Boo!
Sprinkling of hills, Yay!
Missed my PB by 50 sec, Boo!
But only by 50 seconds and this was a training run, not a race, Double Yay!
Time was 49:05
I love CrossFit, I love running!

Considering that this was my second 10k ever--the first being two days ago--I was happy to take what I could get.

What I could get: 60:04

Feet are hamburger.

69:10

It has been over 8yrs since I ran 10k, so I'm not surprised it took so long. I did, however, jog/run the whole distance w/o walking. This is the tax for subbing a bike ride earlier this week, isn't it? :)

Very chilly here in Wuerzburg this evening--43 deg F with the wind chill

Run 10 K

Did 4.5 miles and then called it quits as Achilles tendons were tightening up in both legs. If it had been a little warmer, I would have made the whole 10 K. Last half-mile was fastest of all, so know I still had something in the tank. Still, this is the longest distance I've run in months. Next time the whole enchilada. Time 48:15

Great work Annie--you go girl!

F/58/136

10K time 57:19 on treadmill.
The lower back pain just kills me. Gotta try to run on outside, it´s just so cold here (+5C).

Whiny whiny :D

- OlliS

44:51 as rx'd-I don't love running, but I do love crossfit!!

10K 47:08

helen (PR), followed by 10K

43:34

44:16 on tuesday

scaled to 5k
37:14 (took off four minutes from 9/26)

55:38 wind 19mph gusting to 30mph

58:30

I just posted yesterday that I was running too much on top of WOD. Thanks coach, didn't have to do doubles this week.

That video is awesome! Not just because of the amazing effort by Annie but I found it very encouraging to see Annie asking for advice and help! She has been CrossFit'ing for years now and has really nice form on all her lifts but she's still improving all the time. It's really encouraging to see someone with so much experiance still needing advice on lifts because at least then you dont feel so shabby when you get it all wrong ;)

bklyn chris

subbed 10K row, 44:30. Very boring, but easier on the knees.
Cindy did 3K row in 16:00, then fast walk for a while getting ready for the half marathon walk.

M 39 175 5'7"
10k in 48.33

almost 2mins off my pace from Tues. I'll attribute it too Mary and a 2hr MTB ride yesterday.

Runners - There must be strategy for running - what do you do? Keep same pace uphill and coast down? Modulate pace? Any info is much appreciated.

For when I have a week to myself:

For time:
12-9-6-3
115 lb. thruster
burpee pull-ups

1-1-1-1-1-1-1
dumbbell turkish get-up

3 rounds for time:
30 wallball 2-for-1s
10 handstand push-ups

REST

5 rounds for time:
30 double-unders
200m run

3-3-3-3-3-3
overhead squats

For time:
30-20-10
box jumps (30")
pull-ups

In one week: heavy thrusters (so, heavy front squats, heavy push presses, and the transition in between), burpee-pull-ups, turkish get-ups, wallball 2-for-1s (so, fast squats plus awkwardly weighted light front squats), handstand push-ups, double-unders, sprints, heavy overhead squats, 30" box jumps, and pull-ups. 4 metabolic conditioning days which are completely varied with functional exercises in a heavily anaerobic state, and 2 focus days on excellent fundamental tests of strength, flexibility and balance with an emphasis on holding a weight overhead.

Heavy squat triplets yesterday... DOMS was killing me so cut it to 5K

19:54

nice work on all you with significant improvements from Tuesday, get some

OH YEAH!

WE WIN!

Heavy squat triplets yesterday... DOMS was killing me so cut it to 5K

19:54

nice work on all you with significant improvements from Tuesday, get some

10k 53:38 pr by 3 min.

BW 127

10K 58:35

last one was my flat course, PR in 51:44, this time I couldn't handle another all-out flat effort so went to hilly course (800' gain/loss) which is 2000' higher in elevation.

For motivation:

http://www.menshealth.com/cda/
article.do?site=MensHealth&channel=fitness&category
=motivation&conitem=3b4b1ca01e91c010VgnVCM10\
000013281eac____&page=1

Couple days behind because of business travel.

Did Fran today
As Rx'd 10:12
Last time I had to scale to 65lb thrusters - but this time, 95lbs all the way!!

Finished off with practicing dead lifts - beat personal best by 10lbs
Then did 15 wall assisted HSPU

Great day!!

31/m/214/6'5"

Hilly trail run 10k (6.2 miles)

52:50

58 seconds better than last time but hurt a lot more. Would like to try this out on the street just to see how much my time would improve.

Charles LeBelle,

Belinda and I row all the prescribed run's due to an accummulation of injuries. We have been doing so for our whole Crossfit careers (1.5 years). I know that some folks boost the distance when they sub a row for a run, but we do it for the rx'ed meters. Our rowing times are somewhat faster than our old running times but we didn't really run then, we jogged. I feel that now we are "running" the rows in terms of effort and so our times are in the ball park. I find that the monitor being right in front of me is a terrific motivator (goad?). I also feel that in some WODs rowing the run adds to the degree of difficulty. For instance pullups following 400m. sprints on the rower really impacts all your pulling muscles.

So to sum it up, I miss running and would be running now if circumstances were different but be that as it is I don't feel short changed by rowing the run in the least. As Coach sez "The magic is in the motion", just 3-2-1, Go

29/m/184

sub'd 2.9 mile run

24:52

13 KM Battle Fitness Test at work. 55lbs of equipment.

2:13

Was not allowed to run away from the "pack". Will not be doing 10km run today!

I have a question for all you guys; I sarted CF two weeks ago and have been wondering this whole time. Do you guys lift right after these workouts? Or is this the heavy lifting done for the day. Im not sure how much i could do after a full CF workout!

29/m/170

6miles:48:20

First time ever running that far...in my life!

last 10k I could do 4.5 miles.

Comment #30 - Posted by RoyG

I run the 10k in miles. I have the GPS Timex watch. I run hard for .9 miles and recover .1 miles. Then run hard 1 - 1.9 and recover .1 etc I have no science or research to support this technique but its hard like the rest of WODs. There is absolutley no strategy in my pacing or anything to win a "race." I just run as hard as I can for .9 and recover in .1 I get progressively slower each mile cause I am tired. I figure I am suppose to thrash myself not win a 10k.

I have noticed that many people are complaining about injuries or pains from their running efforts. Many recreational/novice runners don't realize that all shoes are not made for everybody. Basically there are three types of runners. Those whose ankles roll(pronate) normally when their foot strikes the ground (neutral pronation), those whose ankles don't roll enough (underpronation), and those whose ankles roll too much (overpronation). Many running shoes are made to specifically address one type of pronation or the other. If you get the wrong shoe you could possibly be compounding the issue further or creating an issue when you were fine to begin with.

Here is a link with a discussion on shoe selection (WFS):
http://www.therunningadvisor.com/running_shoes.html?gclid=CKnF9sbEm48CFQspFQodq2xueg

Most cities have a "Running Mecca" shoe store, Fleet Feet in Seattle or Front Runner on Lane Ave in Columbus, OH for example, where the staff are experienced runners who can properly analyze your foot strike and make educated suggestions for types of shoes that will best fit your needs. If you don't have one of these types of stores in your area educate yourself 'cause the guy at Foot Locker will stare at you like a dog does a ceiling fan the instant you mention "pronation".

JTP.. I agree about the clients whining... in fact, if my clients aren't complaining I don't feel I am doing my job and them a service as a trainer. Another thing I tell my clients is that it is always their choice to do what I ask them to do. If they choose to do it, they get the benfifit of it, if they don't they get the natural consequence of not doing it. We all choose to do Crossfit and if we don't like the workout, there are plenty of workouts for us to choose from or mix and match.
Make it a great day!

45/m/180
find dog leash, find dog--dog ran away. Found 3 yo's bike helmet (in oven.) Got the two 8 yo's in helmet and on bike. Got wife on bike and the 3 yo in her bike seat. Stopped the 8 yo's from fighting. Got dog out of neighbor's yard. Took 3 yo of bike and to the potty. Put 3 yo back on bike.
Spartacus support crew is now ready.(did Lance have the same issues?) 3,2,1, go......AND THAT'S WHY I FORGOT TO CHECK THE FLIPPIN' START TIME:\

10k as rx'd time unknown

Ian,
I have found that some days I feel like doing another workout and some days I don't feel like walking or breathing. Take it a day at a time. But I will tell you that I have seen many people post on here that just doing the WOD works in the long run, especially after you get up to the full workouts. Always push yourself and you won't walk away wishing you did more.

Before posting my time, I am wondering if anyone has opinions on the elliptical machine as a sub for treadmill or running. I get shin splints easily so I usually can't even make it 1/2mi outside or on the treadmill.

Had to get back to work in a reasonable time so:
5.6mi in 45:40
Started on treadmill, got shin splints as usual (need new shoes, I think), switched to elliptical.

46 / 171

as rx'd 1:03:39

At least it's over. Please pass the Kool-Aid.

55:53 as rx'ed. About 30 second improvement due to less traffic rather than faster pace.

I seem to be the only one who got worse in the last three days. 50:15 on Tuesday and 57:45 today. I am committed to Crossfit, I hate running, but if that is the WOD then that is what I am going to do.

This was a great validation of CrossFit for me. I have a distance running background prior to CrossFit. Since starting CrossFit, 2 months ago I had only run the 5k WOD posted a few weeks ago. The last 10K WOD I subbed some WOD that I made up. And prior to CrossFit I hadn't run for about a month. All told I have only run 5k in nearly 3 months. Today I got out and ran 6 miles which took 48 mins. It wasn't nowhere near a PR for me however I had the capacity to run six miles and finish strong.
Thanks Coach!

32yom/75kg/181cm
10km completed as required
Treadmill, 1% incline
38:11 (improvement of 1:11)

174 lbs

subed it on a bike.... ran yesterday with a friend so he could get started....otherwise it would have been my 3rd day in a row... time was 21min had the resistance up there... now off 2 work 2 watch crossfitt make others suffer...

51 yom/209 - My knees won't let me run 10k so I did 21 squat clean & jerks at up to 155 pounds then ran 5k in 29:26. Now I'll still be able to walk for the next couple of days. Last time I ran 10k, about 2 months ago, it took my knees 3 weeks to recover.

jogged 5k with gf. 35min

tabata squats 20-20-20-20-20-18-17-17, score 17

rainy and sucky here in NYC

annie is my hero.
jolie: 53:46
roman: 45:00

50:15, 7 min faster than Tuesday.
5K splits 26:15/24:00

post knee-injury PR

30/m/165

5k rowing - 31:16

5K in 34:00

What is Cindy style? I keep seeing that in the posts. I am new to crossfit (couple of weeks).

28/f/108

50:26 (PR!)

tuesday: 52:20

both runs done on treadmill, serious rain with thunder and lighting here in seattle

I have no idea how I shaved 2 min off my time from tuesday. my legs were still fried from fran and OHS-ing yesterday. 6 min better then first 10k in May. so glad that is over. I have to say, this whole staying up late/drinking thing might actually WORK for me. :P

pre: stretching
post: lots of stretching!

Annie freckin' rocks. What an impressive clean. I love the stomping too!

adamulm #168-

you are definitely not alone. I have a routine every morning at work. Get in, and watch the video while eating my breakfast and drinking coffee. I was out with some co-workers and a friend one night and my co-worker asked my friend 'what is with nadia and this crossfit thing?' she told stories of how she hears this music everymorning with me talking in the background saying things like 'go, push, you got it, etc..." according to her i even do the moves alongside the video. today while watching annie clean i noticed i was shrugging along with her. ha.

#213 Spartucus
I relate bro. Got a 4yo and 2yo of my own. Helmets, bikes, potty, whining, etc. Hysterical, maddening, but fun nonetheless.

Can anyone lend some insight? I know of OPT the crossfit beast who makes my best times look like a warm-up, but OPT is also a gym, no? I wanted to visit their website, but danged if I could find it under the affiliates' links. Help?
Thanks in advance

maximus #225-

congrats on the 7 min improvement since tuesday! that's awesome!

ken c- I noticed annies earrings too. very cute! dated a marathon runner huh? sheesh, i'd swear off anything more then a 5k too!
p.s. lshmccomn= awesome.

27/m/187

47:44

subbed 10k row. left heel hurt after last 10k run.

I just started CF Tuesday. My shin muscles are sore from Wednesday’s run. I’ll be okay to run again today, right?

#54 Those wo's look good I will try them. Here's another one that I did yesterday; it was brutal. For time:
21-18-15-12-9
Hang snatch @95#
Burpie pullups
Thruster @ 95#

55:13

was a few minutes faster on Tuesday

29/m/172lbs/72"

10K on treadmill @ 1.0% incline
42:28 - should have started faster since I could still walk at the end.

#228 hueco3 - go to this link to learn about "Cindy" style (aka 5-10-15) http://www.crossfit.com/cf-info/excercise.html#Girls

It typically means breaking up your three exercises into that pattern of 5/10/15 reps. For instance, during "Murph" the workout calls for 100 Pull Ups, 200 Push Ups, 300 Squats. Some folks do that section of the WOD in 20 sets of 5 Pull Ups, 10 Push Ups, 15 Squats (aka Cindy style).

55:30

First 10K every
Farthest I ever ran

Thanks

oops, meant this link for "Cindy"...
http://www.crossfit.com/cf-info/faq.html#WOD0

#30

I am not sure why they throw in a 10K. But I will try and answer your question. When I wrestled in High School we trained similar to the Crossfit philosophy our coach would alway through in a long distance run to keep our wind up and increase our performance. With the short 2 minute periods of wrestling we found a combination of running lifting and wreslting to be very benificial. I wrestled at Poway High School which is one of the best wrestling programs in California.

Did tabata wth

16 cycles of gijane 4/3 4/3 for a total of 56 reps
8 cycles of double unders 80 reps
8 cycles of back extensions 120 reps
8 cycles of sit ups 136 reps

fought pukie
off to road runner sports for some shoe advise for my plantar facitis.. I owe 20k so far doh.

10k - 1:01:47
a little disappointed in the time since I know I could have pushed a bit harder. Just did not break that mental barrier of willing to spill my tea.

annie is awesome and I learned how to better do them myself by listening to the excellent commentary.

make that shoe advice

Thanks Steve

25 yr m 160 lbs

10k in 55 min

Slower than it should be, but running outside in vegas at noon will drain you pretty quick. I needed a tan anyway. I don't see why everyone is bitchin about 10k. I thought you guys were supposed to be good at everything.

1:01:09 (lots of hills)

Haven't run this far in a long time. I was feeling pretty smug after taking the last cycle off after 3 months of WODs and missing the thing I dreaded most. I bet Coach wishes he could have seen our collective faces when we woke up to the Rx this morning. That is some funny s&#t.

Catching up, did Fran today: 6:15 almost 2 minutes slower than last time.

Will have to make up both of the 10k's this weekend.

10k....slow....still a little sore from Fran

fyi
short Parkour blurb on channel 10 news San Diego 10/19/07 regarding UCF.

Am I the only one who catches myself cheering on the people in the Demo videos?

Nope!

#202 George....
Excellent article! It really did get me motivated, and did you go look at those Vibram shoes? They are really cool.... I wear Merrel's with Vibram souls now and love them, and these just look nice and confey. Defiantly think I'll be getting me a pair..

http://vibramfivefingers.com/products/index.cfm

54:01 - 10K PR on a pretty windy day (25-30mph), almost 10 min better than tuesday.

Went out to buy watch to monitor pace for once, next time
i'm adding music.

Subbed
5.2 K
30 minute jog

52:19 33 sec. slower than Tues.
Would love to blame it on the high winds here in IL today, but everyone else here did it faster... Oh well....

20/m/140
10 k again, this is some sort of sick joke

10k time - 40:35

25yr/m/160lbs

55min. Lots of hills and ran at noon. Not a good idea in vegas, but I needed a tan. Don't see why everyone is complaining. If running 10k is that hard than you ain't very fit.

at home with sleeping baby, so I rowed.

12,500m row
49:08

M/46/6'/220

10 km trail run

1:04:55

Knees would be beyond all repair if I ran 10k, so I came up with:

4 rounds for time of:
20 squats
400m row
4 dips
time: 17min

Also did some lunges, deadlifts etc

48:11 on track in wind and light rain

Just so you know, this is my first run over 5 miles...ever... I'm 3 years removed from serious training, and I'm roughly 55 lbs overweight. (although I don't relate weight to fitness necessarily)

Time: 78 min

43:00..last mile was a killer, finished 5 in 34:00

M/22/6'1"/185

Didn't run, biked the Stowe marathon instead, 2:14, fun times. There were some serious hills, including one that lasted 1.4 miles. Hooray for the way down. Then did some downhill on the mountain with some buddies later. Awesome time mountain biking and road biking today. Great job everybody.

40y/o M
75" 202#
10k hilly course 49:57

37 bw 190
as rx'd
43:57

39/m/190

54:58 first time under 60:00

Heavy squat triplets yesterday were killing me, cut this one in half.

5K - 19:54

grats on all the new PRs

39/M/6'2"/210

5K (Hockey Tonight)

26:30

CFWU x 3 did HSPU extra and subd pistols twice for OHS

did 10 K in 41.00

First time ever since crossfit. the 10k earlier this month I skipped cause I didn't ha teh time but I ran and sprinted a lot more at soccer practice instead.

Bit I am very pleased with my result. Did the first 5k in 20 minutes so I ran very constant...

I love running and after a painstorm yesterday and some good DOMS today, this was perfect.

Ran 46 min. About 0.1 shy of a 10k. Will have to check it later on mapmyrun. It is freakin' humid here!

Will run again Sunday as I usually do so will get in that "double run", though will likely work on some intervals.

Have a good Friday night everyone!
Erin

56:27...pr by 6:27 over tuesday's run.

49 min @ around 6.4 miles. Cold and windy in L'ville, KY..... Felt good to do again, 1st 2 10k's of my life all in 1 week. Oh Joy..

49/M/185

As rx'd, 54:36, better than 56:22 the other day.

Felt better than expected..

29M/5'6"/165#

Missed 10K earlier in the week because I was playing catch up.

Today's 10K on treadmill @ 0.5% incline: 48:23

Super stoked as my 10K PR is somewhere around 56 minutes (I am no runner). This one was a bear as I hit the first mental wall at around 28 minutes & had to struggle through. Speed on TM was alternated between 7.5 and 8.0 MPH with a strong 10.0 MPH push the last .2 miles. My knee is really hurting me now though. Never had knee problems until I did Xterra Nevada tri a few weeks back. Since then, it pings every time I run. Might take up the advice posted here & go buy some new shoes - it's about that time.

Question on the front squat rack position - With proper form and flexibility (both of which I do not quite have yet), the bar looks as though it is resting purely on the front of the shoulders with the fingers doing nothing but balancing the bar. Is this the case (that the fingers/hands/forearms do not play too much of a role other than balancing in the rack position)?

My flexibility is pretty poor & I cannot get the bar to my shoulders in the rack position so it is basically resting in my hands. It seems that if the clean transition to the shoulders is done effectively & the bar lands right on the shoulders like it appears to, that the amount of weight applied to the hands & forearms is minimized making proper form a much more efficient movement. Any input would be appreciated.

I gotta make it to a cert so I can get all my questions answered.

I don't see much function in running more than a mile at a time. I believe that instead of runnig 6 miles I can get just as much benefit from running 1 mile hard. So I did...

Tabata Something Else
6x100m sprints
1 mile run

Probobaly a bad idea, just like when i decided to do thrusters and pullups the day before fran, but i'm ok with that. Harder work = A harder person.

Not long ago there was some uproar here about Reebok's "Run Easy" ad campaign with slogans like:

A six minute mile and a 10 minute mile are still a mile. Run easy.

Why hit the wall? It hurts. Run easy.

Screw that.

Today I saw a shot back at them square in the chops from Pearl Izumi:

If running were pleasant, it would be called jogging. Run like an animal.

ran for 1.03.00 at 6am, tried to train for cold weather marathon, it was 60 degrees out, oh well, there's always next week or the hope global warming means the race Nov 4th is warm enough.

5k Warm up then:

Team WOD - 6 team members

No more or less than 2 working at any given time

200 Burpees
300 Pull-ups
400 Push-ups
500 Sit ups
600 Squats

30:32

31/male/165

53:53

A little faster than Tuesday. Next time < 50:00

Wow Parsin! Is that ten posts? That's the most I've ever seen. Is that your editorial about another run or did the post button get away from you? If two is double and four is quadruple what is ten? decatuple?

27/M/5'8" 205#

First ever 10K + First ever poison ivy rash = pain & suffering

57:30

N did Fran instead

CFWU x 1

Fran-
55 lb thrusters
jumping pullups
Time- 19:46

Cleaned the weight up each time between broken sets. Thrusters at the end didn't have a very deep squat portion. She struggled with this one.

Kate

m/28/196

10k 43:34. I thought I would do terrible, still being sore from the first one, but I set a PR by 2:35. I still hate running though!

Just noticed on my comment #120 that I put 6.1 miles; meant to say 6.2 miles. Don't want to short myself that extra tenth of a mile.

I just love the ear rings. Genius touch.
Now that is a real woman.
Where do I get me one of those?

36M/5'10"/169.5#

As Rx: 54:26.

Outside course. Leisurely pace. Some hill work. Run felt great. 16:17 faster than on treadmill a few days ago. Treadmill's distance gage may not be working quite right b/c I think my pace was slower today.

cf challenge
1 mile run
bwt bench 21 reps (12 out of the gate, then sets of 3)
7:53 wanted sub 7.
ran first mile in 6:03 in pouring rain.

post: deadlift work.

Travis #275,
Yes that is the case. In the rack, i usually end up with the bar barely in my fingertips and the thumb and pinky off the bar altogether. Until you have the requisite flexibility through the wrist/elbow/shoulder, you can "cheat" by wrapping lifting straps around the bar. You still place the bar in the rack position, keep the elbows up and bring the hands down towards the bar. However, instead of grabbing the bar with your fingers, you grab the ends of the straps and keep the bar firmly locked in the rack position. Hard to explain without a visual...let me know if that makes sense or if it requires further explanation.

I have had good success using this method with clients when teaching the front squat until flexibility is up to par. Obviously, this will not work with cleans.

dm

42M/5'11"/185#

As Rx: 56:11

Did a 5k on treadmill due to lack of time (30:00)

about 4 min worse than last time...rough day i guess

Annie your amazing!

F/28/145#

72 minutes ... I know, it's pitiful, but having never run more than 1 mile I still feel it is an accomplishment!!

21/m/155

Had to catch up on my date with Helen, I stood her up last cycle.

Helen: 11:39, down from 13:30.

55:55 (PR)

M/1.72m/62kg
subbed 10K row on c2 level 5
40:26
A 2 minute improvement. No break at 5K was the big difference.

48:25

Almost a minute slower than earlier this week thanks to doing Murph yesterday. This week has been absolute hell on my legs.

m/38/176/67"

As rx'd "Westerville route"

54:38 PR

Thanks Coach and Lauren a full 4:04 faster then three days ago. Now for some Advil!

071016 58:42

#30

Why do we run 10K? Why do so many CrossFitter’s complain about running 10K? I think I can answer the first question…..the second one is beyond me! And I mean that seriously If you have bought into the CrossFit philosophy I imagine you would agree that covering considerable distances is a functional movement pattern/skill that we evolved doing (tracking animals, gathering food, migrating with the seasons, etc).

In CrossFit Journal #53 “The Paradox of the Aerobic Fitness Prescription” by Lon Kilgore, the points made in post #30 are well explained. Interval type training (like the 3 x 800 meter sprints we sometimes do) will have a bigger impact on VO2 max than long slow distance.

First off, running 5 and 10k is bit of a general statement. It depends on how you run it. If you are really doing LSD taking 60-120 minutes at approx 70% or lower than your VO2 max then the main benefit will be an improvement in cardiovascular function and an improvement in stores of oxidative energy substrates and associated enzymes. If you keep doing it you’ll be able to run longer at that slow to moderate pace but not run any faster.

If on the other hand you really push and do the 5k’s fast (under 20 minutes for decent runners) and really push the 10ks (sub 40-mins) you are probably getting into 85%+ of VO2 max range (it depends on you lactate threshold, mechanical efficiency, etc). This type of pace will improve lactate kinetics and improve stores of aerobic glycolytic energy substrates and associated enzymes. You will also delay the switch to anaerobic metabolism. As Lon states “athlete can run a little longer a little faster” with this training.

So there is some physiological benefit (for both the cardiovascular system and at the muscle cellular level) and mentally a steady run can be more relaxing compared to Linda -3 bars of death- (IF you decide to stop telling yourself you hate running). But there is also a mechanical side to this. If you just do short interval work to improve VO2 and then you do have to run (even hike with heavy gear) quite a distance…your body will hate the pounding it takes. Thousands upon thousands of foot strikes add up. The whole “correct’ argument for CrossFit is not to specialize. Trust me. You may be able to handle a 135 lb push jerk and yes the contact force will be much higher than when running. But if you duck all the runs and then you have to got out and cover the distance it’ll hurt big time.

So stop complaining…nobody said Coach expected back to back PR’s on these two 10k’s….cover the distance….it’s CrossFit!.

Run 1 mile 6:14

5 rounds of:
10 pull ups
20 push ups
30 sit ups
40 squats

Run 1 mile 6:40

5 rounds of:
10 pull ups
20 push ups
30 sit ups
40 squats

Run 1 mile 6:55

total 56:25

44/76"/196

ran 5k again - hilly course starting/ending at my house

26:25 - 40 second improvement from Tuesday

#30

Why do we run 10K? Why do so many CrossFitter’s complain about running 10K? I think I can answer the first question…..the second one is beyond me! And I mean that seriously If you have bought into the CrossFit philosophy I imagine you would agree that covering considerable distances is a functional movement pattern/skill that we evolved doing (tracking animals, gathering food, migrating with the seasons, etc).

In CrossFit Journal #53 “The Paradox of the Aerobic Fitness Prescription” by Lon Kilgore, the points made in post #30 are well explained. Interval type training (like the 3 x 800 meter sprints we sometimes do) will have a bigger impact on VO2 max than long slow distance.

First off, running 5 and 10k is bit of a general statement. It depends on how you run it. If you are really doing LSD taking 60-120 minutes at approx 70% or lower than your VO2 max then the main benefit will be an improvement in cardiovascular function and an improvement in stores of oxidative energy substrates and associated enzymes. If you keep doing it you’ll be able to run longer at that slow to moderate pace but not run any faster.

If on the other hand you really push and do the 5k’s fast (under 20 minutes for decent runners) and really push the 10ks (sub 40-mins) you are probably getting into 85%+ of VO2 max range (it depends on you lactate threshold, mechanical efficiency, etc). This type of pace will improve lactate kinetics and improve stores of aerobic glycolytic energy substrates and associated enzymes. You will also delay the switch to anaerobic metabolism. As Lon states “athlete can run a little longer a little faster” with this training.

So there is some physiological benefit (for both the cardiovascular system and at the muscle cellular level) and mentally a steady run can be more relaxing compared to Linda -3 bars of death- (IF you decide to stop telling yourself you hate running). But there is also a mechanical side to this. If you just do short interval work to improve VO2 and then you do have to run (even hike with heavy gear) quite a distance…your body will hate the pounding it takes. You adapt to strength training...you also adapt to the mecanical stress of thousands of footstrikes (all around 3 times body wieght or more depending on running style and pace). Thousands upon thousands of foot strikes add up. The whole “correct’ argument for CrossFit is not to specialize. Trust me. You may be able to handle a 135 lb push jerk and yes the contact force will be much higher than when running. But if you duck all the runs and then you have to got out and cover the distance it’ll hurt big time.

So stop complaining…nobody said Coach expected back to back PR’s on these two 10k’s….cover the distance….it’s CrossFit!.

I ran the same distance in a much shorter time. 43:02, which is 3:33 seconds faster than my last time.
I think I would have done better but one of my shoes came off when I tried to sprint and I had to stop and try to tie it.

Thank You

stop the whining.
run the 10k as prescribed.
listen to tony.
trust coach.

44/175

59:34

15 seconds faster that a few days ago but about 3:30 slower than best time.

bw 163 age 38
500 meter swim
terrible swimmer
20 mins

#289 dmarsh

Thanks man. I will have to try the strap technique with some front squat practice.

There is a wealth of information available in this community. Love being a part of it!

48:10 as RX'd

It was too nasty to run outside so I opted for treadmill, new model that had a 10k with all sorts of grades I wasn't expecting, still doesn't beat outdoors)

Following the 10k I did "Reschny's" named after a friend, a former semi-pro hockey player and Canadian navy

65# barbell
21- 15- 9- reps for time:

shoulder press
upright row
curls
overhead triceps extension

6:11

Never tried Reschny's before for time, not sure I want to try them again for time!

Woohoo! Finally, after 19 months, I post my first Crossfit 10k time. 53:35.

I don't think the 10k is terrible to run. If I had someone pushing me I could have been a lot faster. I can see why people like to run. Throw on the headphones and you get an hour all to yourself. Don't count on me becoming a distance runner anytime soon, but I definitely won't blow that one off ever again.

Didn't have it in me to run today - just too boring.

1/3 mile run to gym
assorted rotator cuff rehab exercises
500m row
20min of the following circuit:
100 steps w/ the jump rope
10 situps

Lost track of how many rounds I did. But this might be a good sub going forward. Need to get the right jump rope.

I run frequently, but I missed Linda last week. So it was Linda today. I have been trying to get back into 'running shape,' and discovered that once you do Crossfit for a while, 'running shape' is an oxymoron.

Went light w/good form...nowhere near ready for the prescribed weights.

M/37/225

Bench - 155
Clean - 95
DL - 205

35:06

Hey Nadia, I cheer and yell and get all excited during the videos too! Sometimes, I do that even when I've seen the video once already. The second time around probably qualifies me as a nut right?

M/45/250#

as rx'd 1:02:17

Legs feel pretty good.
Lets do this.

freddy c #312-

if yelling the second time around qualifies you as a nut, then I'm right there with you! what about the 3rd, 4th, and 5th times? ;-)

Great job on your 10k too, 19 months with no 10k and you got a 53 min time? fantastic work!

29yo M 165lb 5’10”
Jog 750M, stretch.

Run 10K
Time: 54:48
Compared to 071016: 54:39

m/33/168

51:53

1:29 slower than last time. Ugh!

Back to work...

Age 35
BW 146#

As rx'd:

42:03

57:33
Outside, two laps on the 5K course plotted by Pedometer. Not as bad as I remember last time being.

22/m/189

59:34

Pretty happy with my time. Wanted to break 60 minutes. But I think I can do better.

could not get on a treadmill at the gym....no time to wait, so just cycled for 30 minutes on a bike. Comparison will have to wait until next time.

26/m/190

45:35

Little more than 10K

Top half of golf course, bottom half x2.

M/34/5'9/167#
10k in 54:10 on a treadmill at 2% incline.

47:14

Plenty of hills and some great misty rain to keep cool.

5k 26:12

I just started crossfit about 2 weeks ago.

6.2 miles (10k)... at 65 minutes. (Better than Tuesday)

36 - Female

Oh... and I am 5'10" at 147lbs

21/M/140

WOD as prescribed at 47:27.02. First time going on a decent length run in awhile. Gotta get back into shape.

Skipped the WOD as I'm on duty at the fire station today and couldn't bring myself to do a 10K on the treadmill.

As many rounds as possible in 20:00 -

5 pullups
10 burpees
15 squats

Knocked out 10 rounds and could tell I haven't done burpees in a while. Almost met Pukie!

4miles 34:50

First time running 10km earlier this week, didn't know what to expect: 53:34

Today, 43:30. Pushed myself to the limit. Can't wait for the next one.

Crossfit is the best thing that I have ever done.

Another rower, running has never treated me right.
22/m/215
10k 37:07. Not what it used to be, but it was hard

Then tried doing yesterday's thrusters, that was intense. I'll have to work more before I can do the full 21-15-9

49:51 10k

3 days ago, same route: 49:13...tougher today for some reason.

1.5 mi on t-mill, then worked on cleans.

Well.. today was not our day to shine, we were both off our marks of the other day

56/M/188 44:something, Belinda started her row before I recorded my time and my perfect memory failed me for the first time ever (not)

47/F/125 48:08

52:28 @ 7.1 mph w/ gatorade
53:50 @ 7.1 mph w/ numerous short breaks 10/16/07
55:08 @ 7mph w/ 4 short breaks 5/9/07
57:25 w/ 3 30 sec breaks to suck gatorade 12/1/06
55:34 on treadmill w/ bad acid stomach 9/7/06 56:25 w/ 3 breaks for water on 7/26/06.

hr avg 146, hr max 173.

Comment #280 - Posted by: kevin o at October 16, 2007 07:09 PM/ gatorade

28/m/185#

Today as rx'ed 50 minutes 16 seconds

Subbed spinning for 55 minutes the last time.

53:58 today, 56:30 the other day. Let's do it again in a few days. I'll be under 48:00 by the end of the month!

49:00 Flat for this 10k. Did a tad over 10k was more like 6 1/2 miles But pretty much.......

as RXed 49min flat

50/M/155
5K in Nisene Marks forest. After 30 years of running, its a long run for me.

28:57

d - 29m/175

52:45 (pr)

finally think i found an efficient stride...forcing myself to stay on the balls of the feet and not letting the heel strike at all combined with trying to keep foot contact time with the ground to a minimum...not sure if this is pose or chi or whatever but it made a huge difference

j - 33f/125

54:22 on treadmill

M/30/6'/175

As Rx'd

47:21 (PR by four seconds)

I'm surprised by that with my legs being so smoked from Fran yesterday. I think the cold wind had something to do with it. The only way to get out of it is to run fast. I'm digging these 10 K runs. They're getting me out of marathon mode and into speed development, which I need.

40/m/173

cfwu x 3

10k row in ~ 44 min.

post: 3 x 10 hspu (toes hooked), 2 x 10 ohs 45lb

:54
Subbed the bike for my usual run time. Minor tear in my Achillies has me not running.

Wasn't feeling upto the monotony of a 10k. Bad energy throughout the day, girlfriend bummed on her job. So we had a jump off for 40 minutes. Head to head jump rope, point goes to the one who completes 2 jumps after the opponent screws up. She won 60 to 48. Now I feel great despite the loss.

30/m/178

As Rx'd 47:20

PR by 1:24
Avg HR: 169, Max HR: 179

53:45

44/fem
6.2- 60 min.

time = 56:26

37m 185
49 minutes and change
in the 40s! the other day i got 51ish

42yom / 146

Subbed 6 1K sprints with minimal rest between runs. Wanted to do 10 but had some time constraints

1- 3:45
2- 3:41
3- 3:39
4- 3:40
5- 3:43
6- 3:43

1:00:58

compared to last time: 1:07:02

Was trying to break one hour, but didn't quite make it... next time I will!

Ran 1 mile and did interval run back...getting ready for hockey on Monday...last week was still so sore on Monday from Linda the friday before I could barely bend over and grab my stick. Trying to scale back a little this week heading into the weekend. Will do Fran tomorrow and Helen on Sunday, cfwu x 3 on monday to get ready for hockey.

27/M/180

10K - 49:50 on treadmill

23m/191
poor time management, only able to do 5k
21:36

M 36 5'10" 169#

6.53 mi (GPS) [25 laps around 1/4 mi track]
non-stop
1:02:41, HR: 168 avg, 207 max (fast finish)

Tuesday: 1:05:32
Friday : 0:02:51 faster

56:32

Annie you are my hero.

This is definitely keeping me on me feet in my own little CF world.

Not my best time but I'm working on it:

33/m/186

6.8 miles = 1:05:16

Feeling great the next day though and looking forward to "TOTAL"!

I felt like a wimp because I've never run 6 miles before. So I did 3 in about 27 min. That includes tripping and falling twice.

Annie is awesome. You go, girl.

(P.S. my first CF workout, what what)

F/40/143lbs/65kg

Done on 20th. Can't run evenings now as it's too dark and unsafe (and well yeah, I could use the treadmill at the gym but how boring is that?) so all runs must be done at the weekend.

70:30
Slow, but I have a cold and took it easy. Just glad I finished as I was aiming to run 5k and just carried on going.

Lately, I've been behind on the WODs, after doing some biking and backpacking, but after almost catching up, found myself slipping more than a week behind. There's something about having the rest of you as virtual workout partners that's motivating enough to keep me doing ridiculous things like Murph and fat Fran. So, yesterday, after an aborted Linda, I decided it was time to just get back in synch with the main page, knowing that I'd be skipping over a 10K in the process. So, I'll take the blame for this one.

59:01

M/36/188

47:30...minute faster than last time.

61:13
First time running the 10!
S.

a buck three.

59:46

Tried to run 10k 2 days in a row but the gym closed early. first day ran 2mi in 14:30 and today i ran 8k (5mi) in 37:50. i wanted to finish the 10 in less than 47 so i was on pace.
i hate it when the gym closes early due to maintenance.

TIMER BATTERY GAVE UP SOMEWHERE IN THE MIDST OF THIS 10K.

60:00 +/-

ACTUALLY FELT BETTER THAN TUESDAY.

m/35/180

58:07.8

I ran with a GPS to go exactly 10k. Dang GPS turned off. So check that... Ran with a dead weight. I ran on a trail with mile markers so ran 6.5 miles to make sure I did the full 10k 1:01:51 for the 6.5 miles and extrapolated the 10k time.

The last 10k I did, which was also the first in June (I was sick this Tuesday, thank goodnes) took me 1.5 hours. I am glad to see this kind of improvement.

oops... time was actually:

59:07.8

I had 1 goal when I set out this morning. I didn't set my timer. My course was planned to go over a big hill around the halfway mark.

I wanted to finish... that's it, just to not write DNF in this little box.

I DID IT!

So what? you say. So, it's my first time to run this far... ever actually. Sad, but true I know. But, I managed to just keep going this morning. I just kept in mind that I have an almost unlimited aerobic capacity... it just needs training.

Time was about an hour.

Thanks coach.

m/29/194

For other circumstances, I needed to sub a 3 mile run. I would of normally done this 10k though. Anyhow, here is my time for the 3 mile run:

22:57

M/41/195

Run 10k (6.2 miles)

51:52

a day late...
46:30 for 6.25 miles

Subbed a 5K. (Need to lose a stone or two before attempting a 10K, in the name of my 42-year-old knees.)

Time was 25:48.

Previous time, ONLY THREE DAYS AGO, was 28:07.

A three-day improvement of 2:19.

The difference? First, I knew I could do 28:00. Second, I had a cup of coffee before today's workout, along with some simple carbs, plus I jammed to the iPod. Listened to classic Babys/John Waite. (You got a problem with that?) So I couldn't hear myself huffing and puffing.

Also, went to see Peter Frampton last night with the 11-year-old boy, which has me in a good mood. AND we're seeing Sammy Hagar tonight. I'm totally jazzed.

Only ran 5k, and forgot to check time...guessing around 25 min

As Rx'd
56:56
M/30/5'10"/142

Age 51/BW 240# 10K row (49:05.6)

Anybody have coach glassman's email addy?

had a question on power shrugs...

thanks!

46 196

55:16 pr

meet pukie last night doing irish car bombs i do not know if it hurt or helped me

Jeff @ home
Rowed 10k 41:25
Damper on 4

Charity
55:48
Jeff's 5K route X 2
w/ a few minute detour home to go potty!

55:54

Running doesn't agree with me so I did a 5k in place 27:30

20 seconds slower than last time 1.5 months ago can't quite believe it but to be fair I haven't been doing any cardiovascular activity apart from the CrossFit WOD's in between.

42yo/175#/m

4 mile run though downtown new orleans and warehouse dist... approx 28 minutes.

having trouble keeping on weight with 5ks; afraid a couple of 6 mile runs will be worse for weight, so stuck around 4 miles.

10K Row

41:12

PR!

M/37/176

First full day back from a week of work in Jerusalem. Ran about 6 miles of rolling hills on a perfect running day.

Just about 45 minutes.

Added 3 150m uphill sprints and a rope climb at end.

messed up pace, stopped after 2 miles, walked a half mile, then ran the last 4.

last 5k was 24:24

old PR for 10k: 47:50

39/m/196#

Rowed for 45 mins on C2 (my average time for 10km):
10750meters @ ~2:06/500m pace.

I used the paceboat function (@2:06/500m) on my C2 for the first time, and I found it really helped keep me going, especially after water/sweat mop-up breaks.

AL

Who knows what flabbyness lurks in the hearts of men?
...
....
The Coach knows!

I've wimped out on every 10k for the past year. Time to man up.

Just getting started on cross fit - and well..lets just say 10k didn't happen. Made 5.5 in about 33 minutes. I will improve.

5k Race for the Cure (Texarkana, TX)

21:33 (PR)(1st place, 25-29 year old males).

All training per Crossfit. Silly runners.

37yom
200 lbs
70"

Legs were wasted from Tues...Finished
58:55 down from 52:40 on Tues.

Dave & Belinda,
How does the row compare to a run? I don't run at all and have never run more than a couple of KM at a time.
On the other hand I love to row and can really crank it up (like today).

5.5 miles
42:35

Started out and calves started seizing up and hammies after deadlifts. Rumbled through a 5 k, in 25 ish min. Then 30 min. bike ride after. This was a day late.

33m210x6'

made it 4 miles in 36:51

BW 70kg
10kg Trial Road
38.43

22/m/153

a very long 51:45

Apparently my pedometer watch was a little off on the 10K earlier in the week, so I had to remap my route using Google Earth.

39/176cm/70kg

49:14, average heart rate was 174 on this workout

Personal best was 46:50, my goal of under 45 seems ever harder to reach

63 minutes on a treadmill

Another 10K this week sucked- the knees are feeling it
Time: 52 min.

27/m/6'0"/185

course was somewhere b/w 6.25 and 6.5 mi.

41:50

[44:20 10K on Wed]

rock on...

m/38/175

As rx'd, a few days late: 57:25.

My first 10K (longest run previously was 5 miles, sometime last year).

Didn't feel too bad after, but my ankles are weak, so they and my feet will probably be feeling like crap tomorrow.

43.39

(over a minute faster than earlier this week)

3 miles
22:29

26yo male 184lbs
as Rx'd
Time: 59:02; Shaved 5 minutes off last time.

75 minutes; 13 minutes less than last time. Probably helped that I didn't get lost this time.

M/36/200

this was my first 10k since June. 2 minutes faster - have really been pushing it on the shorter distances, and consequently felt like I had speed to burn. Also getting the diet back into the 'Zone'

46:51

40/m/157
First time ever to run more than 3 miles
70:50

Went running with the wife on the beach and we did 6k instead. Stayed with her the whole time.
Time: 36:04
Also I went for 10 90 meter sprints.

************************ 10/21

Sub'd 5K row: 22:11

1:59 on last 500

11:23 and 10:48 splits at 2,500m.

M45/250#

Run 10K, time = 59:22
Slow. Need to work on running technique

Only got 2.5 in at station

M/45/145

A day late
Run 10k.
2 laps of hilly 5k route.

50:55

second run was faster than the first one this week. went from 59:30 down to 54:45, almost 5 minutes faster. hooraay.

EJEJEJJEJJEEEEJJJJEEJEJEJEJEJ
M/34/170
56:30

49:33

This one was actually the previous 10k...but due to schedule am choosing to skip one of them. So posting this on the latest so that I can find it next time I click back.

trail run 4k 23min big hills

subbed piked pushups on the edge of couch midway through first round of hspu's. L pull-ups were crappy.

M-28-180

26:48

27/M/180

10k on treadmill
51:13

10k on treadmil. Multiple breaks.

69 minutes

10k on treadmill - 52 minutes flat.

53:08 treadmill in hotel in co

One word. Wow!
Great form!

rowed 10k instead - 40:25

24/M/170

10k on mostly flat ground a couple slight inclines
50:25

5K row
24:30
not sucking ash from fires was good excuse to row instead

ran it after crossfit total
59:35

5 km, 27.08

10k Run
Sunday, Oct.21, 2007
49:35
Notes: slightly hilly neighborhood terrain, two red lights. Patellar tendinitis told me later that day that it was not happy.

56:19.28

Done Wednesday 10/24/2007 @ 2200 PST
BW=210, T'mill, 4% grade, run/walk

2.5 miles in 32:12

Done Sun or Mon

31/M/190
Just did a 5km in 24:04

Had to stop because of a pain in my right foot. I have to finish this next time.

Meyer and Godfrey Forest Park Trail 58:25
Edler 5k MRH loop @24:00
Plunkett 5 rds 50 squats 100 rope jumps

skipped, at disney

EJEJEJJJEEEJJEJEJEJE
ran 2nd 10k after 1st one last week
54:00v

6/190

31:30 bike
190 bench 5/5/5/4/5
pullups 6/6/6/7/7 - 12:30
33:05 bike

Skipped; coming off nights and just too much to do!

I feel shame.

last time
070619

groin pull, 2 mi. in 48:05

better luck next time

this time

1:42:48

6.3 miles 60 min

60 min about 6.3 mi

1:06:58

35 degrees outside... brr.

I need some cocoa

sub
1 mile run - 10:58
6 min break
1 mile run - 10:52