Whoa...memories of when i was a young Marine comm/nav tech on an f/a-18B. Except it wasn't a smiley face if i was up there looking down into the WSO seat.

Tip of the spear - NC National Guard Armor - HOOAH!

Hehe...

That worked out great! I have my semi annual PFT tomorrow, 3 mile run so I won't have my crossfit exercise routine disturbed in any way!

Mac

nice i was waiting for this one!! let's see if i can keep a 4 min average per K, making 20 mins. id be pretty damn proud :)

can't wait till tomorrow

Any Mississippi crossfitters out there?

Rowed after today after the CF Total

5K - 20:19

Hmmm, forcast calls for a high of -12C tomorrow (~10F), this could be a chilly run!

Great video today, that will be a good teaching tool for future kippers.

My coach called this one.

Total:
Squat 175- easy. it went right up. Should have started higher. Previous PR 155
DL- 205 Previous PR 175
Press-75 Could have done 78 but tried 80 and couldn't lock out. previous PR 67

Total 455

oh boy...

Any one else see this one coming? I'm not complaining...

I told my husband we would have a run this round.
Awesome. I'm excited to practice my kipping pull ups tomorrow too!
Hey all you Zoners- do you guys have any favorite Zone snacks? I'm getting tired of protein shakes, protein bars, and cottage cheese. Any favorites?

I was expecting 10 but 5 will do :)

#9 I know this might sound terrible but have you ever tried mixing some natural fruit jelly into your cottage cheese? It helps add a little variety.

sweet, been waiting for a 5k for a while - back in my element. Looking for a sub 18:30 this time.

Gnat - it may not be zone, but here's a shake I that I'm absolutely hooked on

- 6 large ice cubes
- 1/2 to 3/4 cup of granola
- couple table spoons of honey
- 3 heaping table spoons of vanilla yogurt
- scoop of vanilla protien powder (I prefer ISOPRO Low Carb)
- 1/2 of a banana
- pour in milk during blending for consistency

I have one every day for breakfast, and after a workout.

23yo/f/5'5/143

Was expecting more from this Total. Not sure why (other than the mighty GREED), since this is my first official Total.

Squat: 195 (ties previous PR)
Press: 85 (also ties previous PR)
Deadlift: 225lbs. (again, tied PR)

Total: 505

Think I need a better metal preparation. I tried to go higher on each lift, but could not get proper positioning/form, and failed at all weights higher than previous PR. Boo.

Still, though, Fun workout for a girl to do in a recreational gym. Girls with heavy weights turns heads...

I love it - 11 previous comments and not a single complaint about running a 5K! That's progress.

Gunny told me I gotta run more anyway.

They weren't kidding when they said point noises were a tight fight.

So who is the Aussie WSO? Does anyone know?

Gnat- 3oz Beef Jerkey, 1 Tbs Peanut Butter, 16oz Guinness

Or..

String cheese, Apple, Almonds (Rob special)/Orange, Almonds, Turkey.. Etc..

Go with what tastes good to you & as natural/whole as you can get it. I'm sure there's Zoners out there who follow it more strictly then I year around who have some good ones. Just stay in the "Good". But then again I did actually strip the meat off Chicken Wings & weight them to see how many would make 5 oz. Arrgghh..

Get some, Go again!

31 m, 5"8', 170. This is convenient, I did a PFT today. 3 miles in 20:57.
I know, I'm slacking.
But I got my 20 & 100.

A kipping instructional video?!!! I was so excited to see that. I have been struggling with getting the kip down. Now I can't wait until tomorrow so I can get started on it.

#9

1/2 cup raw oats
1 cup water
1 1/2 scoops vanilla whey protein
1/2 apple or 1 peach or 1 cup strawberries
1 tbsn olive oil
1 tbsn natural peanut butter
1/2 tspn honey

Cook the oats and water for 5 mins on Medium microwave power while you cut up the fruit. Then mix it all together.

157 F + 206 C + 156 P = 519

I guess 5 blocks is a snack for some (I'm trying to gain 10 lbs). I have it every day 2 1/2 hours before my evening workout followed by a cup of coffee. Hasn't failed me yet. Keep switching up the fruit and it never gets old.

25/M/208#

Late post on yesterday's workout

2x15 CFWU

CFT: 1110 (PR)

Back squat: 445#
Shoulder Press: 205# (PR)
Deadlift: 460# (PR

an improvement of 110# since last CFT. Most of that coming in my deadlift

MU's: 1,1,5 (still working on doing 10 in a row)

Put on those flight gloves and roll down those sleeves mister! LOL

I hope my damn indoor soccer injuries won't get in the way of my 5K time.

My favorite zone meals...

smoothie....banana protein powder, soy milk, black berries (frozen), cashews
(make an extra block and stick in the freezer for dessert that night)

oatmeal....steel cut oatmeal, berries, banana protein powder, toasted almonds

salad....feta cheese, grape tomatoes, spinach, red onion, balsamic, olive oil

dinner....steam in bag salmon, steam in bag broc (put slices of lemon on the salmon before you steam it....yum)

Can't wait for the rest of the kipping pull up video series. My form is poor!

Does anyone here know anyone who does CrossFit at Carleton University in Ottawa (other than me?) I'm taking on being the sports editor for the school paper for December and I want to do an article about Crossfit but can't interview myself...

read that last post as "pointy noses were a tight fit"

Glad there's some running coming around again... hopefully not too much. Would love to see how my 5K has progressed. Probably doing it on a treadmill since I suck at keeping pace otherwise.

Keep these "progression videos" coming, I love them!

I recently found a 4 foot section of telephone pole on the beach and have been thinking of ways to incorporate it into my crossfit routine. It works great flipping end over end like a large tire but I am sure the collective crossfit community can come up with some other moves. Any thoughts??

Thanks -

Should be a perfect day for a fall run tomorrow - 62 & sunny - yeah! And finally a HQ WOD I can do with a tweaked shoulder for the last week.

Any others posting on Logsitall.com? I haven't been able to figure out the run standings, yet - any suggestions? I figured out all other standings. But I'm interested to see how the CF ladies stack up against each other. I'm shooting for under 22 mins tomorrow.

29/f/5'3"/116

The zone. I just love my chocolate chip cookies....

I called this one, or rather, I called that it'd involve mostly running. Loved the CFT, hopefully the running will be nice to me..

knew it was comin.

Thanks for all the Zone snack ideas so far. Those smoothies all sound good. I will try them for sure. Unfortunately my 3 year old son has a severe peanut/nut allergy so we don't stock any nuts in the house (too risky). Too bad because they are such a great protien snack.
Have a great run tomorrow all!

I have been hearing alot about the "zone" in the comment section lately. Ihave been doing CF alone for something like 8-9 months now bu tam seriously lacking in the diet arena. (why are Cold-O's so good?)Does anyone have a link to some info. on it. Thanks alot!!

20mins 25secs

Trying to get sub 20 for about 2 months. And it's awesome running weather here in Sydney, so there is no excuse!

I was pumped for this .. oh well maybe next time!

Good job with the PB's AllisonNYC, very inspiring!

A great snack idea is a bean salad. It keeps in the fridge, or you can make a big bunch and freeze in containers and thaw small portions later.

3 cans beans (Drained and patted dry...I like Garbanzo, Black and White Northern)
1 red bell pepper, diced
1 small onion, diced
Celery, chopped

Mix the above, then make your own vinagrette:
Olive Oil
Lemon Juice
Rice Wine Vinegar
Minced Cilantro
Salt Pepper

Toss them all together and enjoy! I love vinegary and crunchy things, so this is awesome. the Rice Wine Vinegar also makes it just a bit sweet. Im a big snacker, so I can grab this out of the fridge and take a few spoonfuls whenever and it satisfies me. Good alternative protein, fiber and a little fat.

P.S. If you dont pat the beans dry, it will get soupy with the vinagrette. It makes a big difference...

Go Canadian Air Force!
Woot!

Thank god for the 5k run... i love it!

Greetings from Poland!

I feel sick already! Running is my nemesis!

What is harder, running on a treadmill or outside?

CTF total 775

bw. 170

I'm from Canada and right now its winter and it's damn cold. I was thinking of buying weights and kettlebell and train outside in the winter with it. Is this a good idea?

5K = 26:05

I'm actually psyched the WOD is 5k. Couldn't do the WOD today because a) trying Murph out yesterday messed me up for today (shoulders, quads and knees were tender), and b) I just got done with work (I live in NYC so its 2:30am). Now I can knock both out tomorrow! 3 2 1 Go!

Crossfit Total.

DL - 155kg (PR)
Back Squat - subbed front squat - 120kg
Shoulder Press - 60 kg

Then
Max reps pull-ups - 33 (PR)
Max reps bar dips - 30 (PR)

32/F/144#
5K: 23:43

NEED HELP -

Full backsquat - 455lbs and could probably of went higher today.

Deadlift - 385lbs (weak, but complete) / 405lbs (failed)

Given all I've read, these numbers should be reversed (higher numbers on deadlift than on squats). What is a likely cause for lack of strength in the deadlift (form flaw/ weak muscle group / both / other)?

Frustrated, but NEVER QUIT!

-WEB (Afghanistan)

M 70kg 5'11" A/41 Crossfit Total Squat 97kg, Press 55kg, D/Lift 125kg. All PR's Total 277kg

kelly webser

weak grip or other pulling muscles

I've been waiting for one of these. Used to hate running, now it's not so bad.

John

26/M/5'10"/170

5k
20:10 on treadmill

I dislike running more than doing "Linda" back to back. Infact, I would rather do a LindaNancyLindaMaryLinda WOD instead of running 5K!
I don't have time to do this until 1:00 anyway, so at least I have some time to suck it up and then GET SOME!

THANK YOU EVERYONE YESTERDAY FOR YOUR SUGGESTIONS AND ADVICE WITH REGARDS TO MY SHOULDER! THIS IS A WONDERFUL COMMUNITY, AND I AM GRATEFUL TO HAVE YOU ALL AS PART OF MY LIFE!

Side note: A-NYC~
I saw the some of your new pics on your page, and what a transformation has taken place! IT'S AWESOME!! I've done the same thing on my page, pics that show a CF timeline. But WOW! An obvious decrease in BF, increase in lean mass, and most importantly an even BIGGER smile on your face as time goes on! Keep it up! Remember I was a fan and friend before you got famous, so don't foret about the "little" people! LOL!
~J~

~Train Hard and Push Through "IT"!~

34/M/170

5k: 22:57 (Outside)
It was cold this morning in Chicago

My last estimate of a 5K was too short. Today was a "real" 5K. Thanks to the CF community for letting me know about www.mapmyrun.com
26:03
M/46/195/6'

For those ESTIMATING your distances by pre-planning on a computer....

Buy a garmin forerunner - best 120 bucks I've ever spent.

#43 Kajan

Why not? I love training outside in the cold. Grantid, I live in Virginia Beach now, so it really doesn't get cold here at all. But when I lived in New Endland in the mountains,...well, there is already plenty of snow on the ground now up there, and has been for a few weeks!

I personally think that the fresh air, be it cold or not, is invigorating, and helps with the drive to finish!

HEY, look at Rocky IV when he was in Russia...running through the snow with a darn tree on back! GET SOME!

~J~
~Train Hard and Push Through "IT"!~

22 minutes. Because of the 2 feet of snow that we have it was on a tread mill but still not bad for me.

my time SUCKS!!!!!!
but to my credit ive never run on ice before [im in russia and its been snowing for weeks].

5k -- 36.52
summer my time is usually around 24, which is still junk.

anyone got any winter running experience? im stuck here for the next 8 months, but im going in the marines when i get back so any help would be super useful. email me if you can

thank
dg

36.52. garbage. filter keeps trashing my posts, maybe cause my time is so bad.
anybody got winter running tips? im in russia and its been snowing for weeks. summer time is around 24, but thats still not hot.
email me if you got some advice.
thanks
crossfit moscow[aka me]

I stand corrected, Marc T-C. I think he is Canadian. I was thinking RCAF flight suits had yellow on their shoulderboards, but now I see the C. I love the leather flight gear.

I've lived in California for only three years and I already forgot what its like to run in subfreezing temps. Brrr.

M/22/6'1"/185

Time Trials in swim practice this morning
1650 = 15:58, first time ever breaking 16 min, I hate distance
200 fly = 1:52.44
100 fly = 51.98 - got off the blocks and turns slow
50 free = 20.49 - good start, slow turn

The question that's on everyone's mind, well, my mind, is should I do the 5k. Abso-freaking-lutely.

PS. www.jimmyv.org if you can. he was friends with my uncle and from all accounts was a fantastic person

31/M/163

No distance markers here. Substitue: Trail run, 15 min out, return (13:27, return leg).

DJ,

Tell us how many chicken wings make 5 oz. The people want to know. More specifically this idiot does.

(How do you keep an idiot in suspense?)

Great job Allison_NYC.

I can't wait to see SpiderChicks score from the CF Total.

Mechelle - better pick it up haha, I was right in front of you on this one. Finished the run in 19:48.

My recon boys loved todays WOD. Thanks coach.

26:22 as rx'd

24:31

Same time as last time. Practiced headstands, handstands, HSPUs, and L-sits on the new parallettes.

as rx'd
25:56

35/m/70/175
Amundson warmup
WOD 5k, 24:00

I finally got my brother hooked on Crossfit. I'm really excited. Like a lot of us, he's done quite a bit of bodybuilding type weight training in the past, but a lot of the Crossfit exercises are new. Yesterday was his third workout this week. The other night, during the 9 rep round of Elizabeth, he did the first 3 cleans, staggered over, leaned against the car and said, while gasping for breath, "It's like...my lungs...can't get enough in 'em." Then a minute later, still gasping, he said, "This workout...is so deceiving...you look at it and think...'just 21, 15, and 9?...how bad can 9 be?'...Oooooh man." All I could do was laugh.

Im also really excited about my CFT. I set new PRs on all 3 exercises and went up 100lbs since my last CFT 4 1/2 months ago.

31yom180lbs

Squat-300(PR by 15lbs)
Press-150(PR by 10lbs)
Deadlift-410(PR by 20lbs)
Total-860(up from 760 on 7-4-07)

I'm happy with that.

Did this ystd: 27:02 on TM, indoor PR, FWIW

19 / F

I was kind of looking forward to running a 5K...but then I get in the weight room with an eager enthusiastic bounce (whatcha got for me today, coach?) - coach had a gut check for me today. WHEW! ':-o

4 Rounds for time:

400 m run
KB Swings x 20 (16 kilo KB)
pushups x 10 (hands on the KB handles)
situps (w/ 10 lb weight) x 20
sled pull and then push (90 lb sled.... somewhere around 30-40 yd distance)
Time: 27:43

That was INTENSE

That 5K will get pushed...maybe tomorrow night or something...we'll see.

CrossFit...nothing less than INTENSE

PFT 3 miles 21:05, didn't get the 20 p/u, but got the 100 crunches.

Mac

Did my first 5k (actually 4.75K) in 32 minutes! Not bad for a smoker who just quit two months ago.

Zone snacks:
hard boiled egg
1/2 orange
peanuts

1 oz grilled turkey brst
1/2 c blueberries
cashews

1 1/2 oz deli turkey wrapped
with 1-2 slices of avocado
1 tangerine or 1/2 orange

I could go on...

#35 Gnat -

Our daughter has severe peanut/nut allergy as well, but we kept and still keep peanuts/nuts in our kitchen in a secure area and we've never had any "accidents". If you take precautions, it's doable. She's 14 now, but she grew up knowing the dangers of the allergy and became very pro-active at an early age - never ate anything without a visible ingredient list (unless it was the obvious like fruit, etc. of course). Just a thought.

Will do WOD later today.

29/M/190

25:40

8:22
8:02
7:53

john

Ok, I'm stoked. I'm a firefighter who has been crossfitting for about 9 months, and have whole-heartedly drank the kool-aid. I just got into the zone diet by getting my lbm and protein and eyeballing the carbs and fat. And have already gone from 195 to 185. My CFT is 690. My grip strength fails on the deadlift at 315. Anyways I just got off the scale and was excited. I'm not starving to death is the best part.

I want to see part 2! I've been practicing from "Eva T teaches kipping", but can only kip 3-4 before I lose all momentum.

Thanks Annie.

Any crossfitters from the Baltimore, MD area?

Indoor 200m track - 5km - 19:23

About 30 sec slower than my outdoor GPS measured 5km - so who knows....happy with my time.

***************************
On another note, I have reached a Crossfit Milestone today.
I did my first unassisted MUSCLE UP today (on a chinup bar).
***************************

So, despite my slower run, I am absolutely ecstatic!!!

PS - it is a Canadian CF18 pilot.

52/m/209
5K on the road.
TIME: 31:00
Coming back from hamstring injury. Did not push hard.

Sweetness, I'll skip the 5K cause I have an 8K sat am

24/185/5'9"/m

on the road 21:22 hmmmm ok how long does bursitis last?

viva la revolution!

cant wait for parts 2 and 3 of the video. My kip really needs some help!

51/170/5'8"/M

21:55 (xfit pr)

Hey Gnat, try avocados instead of nuts. So very tasty, yet pretty much as easy as nuts.

22:29 5k

18:12 bad day knee's hurt

Yesterday -
295 BS
155 SP
355 DL
Total - 805

Today
5k (Row) - 18:16

That's one week on crossfit. I think I'm hooked

5k as rx'd: 23:52

not the runner i used to be. lower back felt really tight from yesterday's big lifting. glad that's over with.

*27/m/165/5'8*

Did legs when i woke up this morning...
4x10 squats @ 185#
4X10calf raises @ 100# per leg
2 sets 35/35 walking lunges/air squats

tonight-
5K - 25:35 @ 1% incline. better net time

finished up with the end of the walking lunge/squat workout...3 set each 35/35
legs are burning.... but its good....

24/185/5'9"/m

on the road 21:22 hmmmm ok how long does bursitis last?

viva la revolution!

24 / m / 5'10 / 165lb

subbed 5k row (at level 3): 19:18 (pr)*

*shouldn't really boast the fact that it is a pr as this is only my second time doing a 5k row.

M/30/175

5K : 18:12

Happy with the run. Did a 5K Turkey Trot last week that I tanked on. I've got another in Orlando on Saturday. Shooting for the 18 flat.

CFT:
280 Squat
335 Deadlift (lose the grip any heavier)
150 SP (PR)

765 Total
This was my first CFT. Pretty happy with results.

24 / m / 5'10 / 165lbs

subbed 5k row: 19:18 (pr - last one was 19:30)

shouldn't really boast that it is a pr as it is only my second time doing a 5k row

#29 Smitty - Caber Toss! Granted, it would be a short caber, but it'd be hard work tossing it end over end time and time again. Don't forget your kilt though.

cool video. I have taught it similiar with the focus on the opening and closing of the shoulders and pushing chest forward and back. I tell clients the hips will naturally following along.

Just over 30 minutes.

Backsliding in time, but I've been shaking a cold for about 2 weeks now, and the sniffles are a drag.

25:06

3.2M went a little to far
24:45

Row 5k
19:16

Previous pr was 19:46. I've started Zoning again...it makes a difference!!!

Been posting times on a local site - props to crossfitdesperes.com.

Some WODS I have performed lately -

Dianne - 9:30 (pr)

Helen - 11:37 (pr)

Elizabeth - 12:33 (pr) -- sub 135# power cleans

Weighted Pullups - 45,70,80,90(pr),90,90,90(f)

120 pullups / 120 dips - 18:15 (pr)

Crossfit works. I keep improving. ALRIGHT! Need to get my maximum effort days up to par with the metcons.

this is supposed to be my light week. so do i run the 5k still but do it at a slower pace or do i run a 2.5k?

either way i hate light week. id much rather be setting pr's!

Pretty cold up here in Wisconsin (wind chill of -5 F). Also knee is still acting up.

Rowed 5k - 20:42.8

# 10 -- I use Zone Perfect snack bars, 7g carbs, 5g protein, 80 calories total. They come in three diff flavors, chocolate/grahm cracker, peanut butter something, and another.

Does anyone have "issues" waiting for gym equipment to open in the "trdaitional" gyms and get nasty looks as your using two peices fo equipment almost simataneously (65lb bar, row machine at same time for example) haha. I ticked off yet another officer in the gym today, haha

Nice weather for it here in DC. Felt great, 17:55, personal best. Thank you Crossfit and Runnersworld!

subbed row:21:54

Wasn't looking to PR today. Just put on the headphones and took a nice easy jog before I am off to work.

24:08

I actually blew the 5k off the last two times it came up, or I just didn't post a time. Shame on me!

m/40/174

24:19- pr

a 2:31 improvement over last. woot-

21:06

Pretty happy with this one, 23:00 last time.
I felt good, and probably could have taken that 1:06 off. I'm a horrible pacer.

Ran on treadmill at the old highschool as it is 0 degrees (F) out here at my parent's house here in ND. I'm not that tough.

Incline set to 1 degree.

Time 22:45

I really hate treadmills - can't wait to get back to my garage gym in FL!

Age 29
BW 165

Cool, I need help with my pull up.

30/m/190

Didn't feel the run today. Went with a clean/jerk focus day.

Clean:
1x5 @ 135#
1x3 @ 140#
1x3 @ 145#
5x2 @ 150#
4x1 @ 155#

Jerk:
1x4 @ 155#
1x 3 @ 160#
1x3 @ 165#
1x2 @ 170#
3x1 @ 175#

21:49
Slowest 5k/3mi in 6 years and 2 min slower than a week ago. The wierd part was it felt like I was running fast. I need to check the distance because I think my GPS might be lying to me.

Simon - Is it an IP in a B-model? That looks like a backseat to me.

#41

Running outside is harder for many reasons: wheather, tearain, surroundings, etc.. When you're running on a treadmill, it is actually helping you. The best way to simulate an outdoor run on a treadmill is to run 15-30 sec faster mile pace and increase the slope to 1 or greater. It will be something you'll need to discover on your own. For me to get the same workout on a treadmill as I do outside for a 5K, I have to increase my normal pace 30 sec and increase the slope to 2. It may and will probably be different for each runner.

#104 Kevin
Great run brother.

CFT today
S: 275
D; 335
SP: 135
10 lbs down from last cft, but form was much better; full squat this time, no legs in the SP

F/33/5'5"/144
First CrossFit Total:
BS 115 lb
DL 145 lb
PP 70 lbs

Total: 330 lbs - my goal was over 300 so I am very happy.

5k
Ran it with my students this morning. A few stops along the way to give them some more motivation. No time.

Run 5k- 22:50

What is the "zone" everyone is refering to?? Is there some link that I can read about it?

50/M/200

I was all pumped to beat my PR 22:31 on the treadmill, Incline 1.

I started a slow warmup, and realized I was screwed. I did squats and stiff leg deadlifts yesterday. My legs felt the effects of that this morning.

Anyway, I did a 27:30 running on inclines ranging from 4 to 7. T shirt was 100% drenched by the end of it. I can do better.

27/m/6'6"/215#

Haven't posted in a while, but have still been following the workouts.
Had a disappointing total yesterday...

squat 285 (old pr 300)
press 150 (old pr 160)
dl 345 (old pr 380)

total 780
squat was ok, but i started too low on weight, but dl down 35lbs from PR. Gonna have to reevaluate my sleeping/nutrition and go on a strength cycle for a while i think. I've been hovering just shy of my goals from when i started xfit over a year ago for DL, squat and press (400/300/200 ) for so long now i don't think i have a choice. time to upgrade the engine. Of course i've probably dropped 10-15 lbs of gut since i hit the last PRs 3 or 4 months ago too. i think i'll have to put some weight back on again.

with that in mind, i'm not sure i'll run the 5k today. gotta think on this.

41yo/f/160#
5k treadmill 1.0 degreeincline
27:24

Still recovering from a broken toe, so opted for a 5K row.

24:24

First time rowing that far in one go. I was surprised how toasted my arms were when I finished. I thought I was using mostly legs.

23/m/187

24:16
as rx'd

plus handstand and parrallet work

Does anyone have thoughts about drinking milk vs protein powder? I used to drink protein powder, but recently have been drinking milk (organic) instead.

I stared posting on the message boards. I'm going to use it for the workout log and to track my progres with the Zone.

How do I get my picture up? I downloaded one but it didn't show up on the side like everyone elses. Can someone help me figure this one out?

BW 173

20:55

on a treadmill:

18:30 (PR)

very slippery outside. last time ran on treadmill in july 22:00

#78, Buretto, writes,

"I've been practicing from 'Eva T teaches kipping', but can only kip 3-4 before I lose all momentum."

In order to maintain momentum, you need to make a conscious effort to push yourself away from the bar at the top of each pull-up, just as you start to come down. Intuitively, this seems like the last thing you want to do. Once you get to the top, you're tired and just want to start heading down. The extra effort to push away hardly seems worth it, but that is where the momentum is maintained.

By pushing back away from the bar, you make your body come down behind the bar instead of directly under it. As you reach full extension, you will then swing forward, maintaining your momentum.

Think of it this way: Imagine you are watching yourself from the side. When you start, you are swinging back and forth like a pendulum (in addition to moving up and down). If you wanted to keep a pendulum going, at the top of the swing, you need to give a little push. That's what you do when you push away from the bar.

You can think of kipping pull-ups as having two parts: the traditional up and down, and the non-traditional forward and backward. You know from playing on a swing that to maintain momentum, you either need to be pushed by someone else or you need to swing your legs at the top of each swing, which is the equivalent of pushing away.

Even if this doesn't make sense, just imagine that you are going to let go of the bar at the top of the pull-up, and you want to land as far behind the bar as possible. Since you wont actually let go, you will instead swing back, and then as you continue to hold on, you will swing forward and then back up into the next pull-up.

Hope this helps. Play with it.

Bomb Squad Tryout Today.
Did their PT - Kicked our Butts. But crossfit pays off. First finisher of the run at the end of the day.

2 hOUR PT

Ran 1/4 mile loops through woods w/ stations at the end of each run. About 10 Stations (ie. burpees, pushups, squats etc.)

Swam Across a Lake
Sprint run to the Pool
Laps in the Pool

f/5'8"/137

About 25-30 minutes (I use my phone's stopwatch, and it broke a couple days ago)

5k outdoors on wooded/hilly cross country course. Hands froze.

24:04

JPW - IP or an OJT guy (2LT waiting for training).

Definately back seat, you can see the elongated canopy in the visor reflection.

Been doing CrossFit for two weeks and this is my first time posting. I've been checking out the program for about a year and finally drank the kool-aid.

32/m/200

5k - 24:51

33/f/120
5K on treadmill 26:55
Then did CF total
DL 135
Squat 145
SP 65
Total 345

M/22/6'1"/185

5k outdoors = 25:14

Running is not my thing. Short stubby legs does not equal fast runner, even with a good turnover, which I lost about a quarter into it. Super happy fun time.
OK, that's my little rant. Great job everybody, keep up the good work

awesome, been waiting for a run !! 30:30min pr (last time 32:10)...missed yesterdays workout and did the total today..
Squat 225 X2(same as last)
Sh Press 115 x2 (pr)last time 95
Deadlift 315 X2 (pr)last time 295
Challenged by partner & felt motivated so we did 3 rds 4 time:
50 skips
10 burpees
10 24' box jumps
4:55min....alittle longer in the gym than used too, but felt great !

52# kb jerks.

23:44 - 5k run. 18 degrees with a steady 10 mph wind, wind chill 10 degrees. My eyes were watering the entire run. Winter has arrived in Wisconsin.

Jim 48/M/170 24:37
Gary 50/M/205 23:30 PR!

CFWU- Minus pu's
5K 33 min.

I definatly knew that this one was coming. ah-right

32 m 190

22:08

I haven't run 5K since I was playing pro soccer, and that was over 12 years ago, and I think I suck at running. Crossfit has helped me so much with increasing my lung capacity, O2 levels, my asthma, COPD, and every other ailment that I have for a young buck. I think that if crossfit had not come into my life, then my time here would have been short lived, having all of the surgeries and mutiple heart attacks, and cardio repitory problems. Almost all of which were self induced from doing things the wrong way for a long time.
I am grateful for crossfit.
My bride gets to see me live a longer, fuller, happier and healthier life.
My bride corssfits, so the same benefits are shared by us both.

I truely am grateful. Thank you Crossfit, and all of the crossfit community!

~J~

~Train Hard and Push Through "IT"!~

#29 Smitty

What I would suggest for your 4ft section of telephone pole is maybe use it like the caber toss, you know like they do in the Highland games and such. Only I would maybe incorporate a thruster motion to it. It all depends on how heavy it is. That's all I can think of for now. Maybe I'll have an epiphany later and come up with something more functional.

Did mary because i've been wanting to give it a go since i can do pistols and HSPU now.

as rx'd
9rds + 5hspu, 10pistols, 8pullups

Anyone elso on here from Truman University up here in good ol' Kirksville, MO. Email me and maybe we can workout together.

As Rx'd
23:14

As Rx'd

26min.

Had a good pace going for myself. Concentrated on leaning forward and minimize heel strikes. Feel great!

F/34/5.3(and a half)/130lbs

First CF Total done late yesterday:
BS - 210
DL - 250
SP - 95
Total - 555

I'll take it! Now I'm off to run.

Missed Elizabeth, so caught up on that prior to the 5k

subbed clean with 65#
dips on rings

14:35 but......

while I was doing my dips, someone started to take my weight off the clean bar (grrrr), so I had to explain to them I was using the bar and had to put my plates back on (that took a few minutes). Will not know what my true time is until next Elizabeth (sigh)

5k

23:45

post:

worked on HSPU and L-sit P/U

#29 Smitty

Again, it depends on how heavy it is. Get it across your shoulders and take it for a walk. Do some squats. Climb up a hill.

If it's too heavy for you to handle it on your own, find a friend. You can run with it on your shoulders, changing from side to side for variety. Work together to press it over your heads, squat with it, do sit-ups, etc.

Of course, safety first--be alert so no hands or feet get squashed. If you're carrying it with someone, make sure they know exactly what you plan to do with it, and that they do the same.

Bwt: 133

Did "Christine" instead

3 rounds of

Row 500 m
BWT Deadlift
21 box jump

Time: 8:45

This is a leg burner!

25yo/m/5'8"/168

3.2M in 22.08 on great trail behind my place. I live in Smoky Mountain National Park and talk abnout good motivation for a run. Any heads up on links to the "Zone"?

Go to zoneliving.com

Followed the trend and ran a PFT.

20/100/19:55

Gotta cut out the booze on weeknights... should be sub 19

as rxd
27:01 ran with mitch and big dave, good competition

having some problems with posterior shin splints from increased running and jumping. i've done some research, but wanted some advice from anyone with experience. i have taken the past couple of days off to let the pain subside. thanks in advance for any help.

44/M/6'/185

TIME: 4.3 MILES OVER STEEP ROUGH TERRAIN IN 36:15. PR BY 1:42.

FOR THE LONGER RUNNING I HAVE A LOOP COURSE WITH HILLS, SAND, DIRT AND SOME FLAT HARD SURFACE.

STREETS, ALL WEATHER TRACKS AND COVERED STADIUMS ARE BORING. GONE ARE THE DAYS OF FOOTBALL IN BLIZZARD CONDITIONS IN DENVER AND CLAY TRACKS THAT CHANGE BY THE HOUR. YES, I'M OLD SCHOOL. COMPETING AGAINST YOURSELF, OPPONENT AND THE ELEMENTS...THATS FIRE ON HIGH!!

RURAL/METRO FIRE DEPT.
TUCSON,AZ.

26.38 as rxed
(25.55 still pr)

I posted a few hours ago, but still haven't seen it come up - so here is a redo:

5K on treadmill @ 1 degree incline (b/c running here in ND is too cold for me).

Time 22:45

Age 29
BW 165

30:29

28 yom, 180 lbs

21:33 5k on a treadmill

27/240/78"

Subbed Row for Run: 19:06

First time rowing 5K. I started with no warm up and didn't feel good till I was finished with 2K. sped it up a bit at the end. I think if I went all out I could go under 18 min. maybe next time. I am not about what is easiest but this was much easier than running 5K for my tall a$$.

So my station was at the city rec. center yesterday doing our Crossfit total. As we were increasing weight on our squats a couple of guys on our crew overheard two people watching us say "they don't know what they are doing they are going to hurt themselves". We just had to laugh how many people at the gym or outside say that kind of stuff.

I am such a Crossfit snob I see people at the gym and just think they have no idea what their potential can be, and they are so brainwashed as to what a good workout is.

Thanks for the advice on mapmyrun.com, the site is amazing!

Now I finally could measure my usual run, which was almost exactly 5km, whoa!
http://www.mapmyrun.com/run/finland/helsinki/75472820

Going to run tomorrow outside, even though it´s -5C there, hrrrr... (running on a treadmill really sucks).

- OlliS

24/m/199
22:44

32/m/215/6'5"

24:21 5K Hilly trail run.

This was about 30 seconds fast than last time and the last two times were the first two times I went under 25 min. I run about 45 seconds faster per mile on the road so I think I may actually be able to get a 21:xx on my next 5K race. Might be good enough for a top 3 finish in the Clydesdale class. :)

26:02 (last 12:20 for 2.5km on 25th July)
12kmh 1% incline with 2min walking break halfway
still have stitch...

Question I should of asked at the cert....Pull-Up Grip...does it matter...closed or false grip?

5km
Treadmill- 0% incline
Time: 18:09

#151 - blake

When I had shin splits I did some research online and most of the stuff I found said rest and NSAIDs. I am not one to rest, especially since they would kick in right at the start of the basketball season. So, I followed my own routine with worked well for me. First, I would take 2 Advil about 30 mins prior to a game. Then I would ride a stationary bike for 10 minutes before doing any running or jumping. I would then do 3 sets of 25 calf raises off a stair so my heels could go lower than the toes, just used body weight. I would then do about 5 mins of calf stretches. I would end off with some light jogging around the court before I started to really warm up and take jump shots.

Can't say this will work for everyone or is even the "correct" way to deal with shin splints. I did this routine twice and after starting it would only take a week to notice them getting better and another week or two (first time took longer since I let it get worse before doing anything) before I could stop with the Advil and stationary bike and just do some light jogging and stretching before starting to shoot around.

Good luck! Shin splints are very, very annoying, but (at least for me) pretty simple to get over if you do plenty of warming up before hand. Oh ya, one last thing, if they really start to hurt even after a warmup...stop. You may be able to work through the pain, but it is counter productive to having it heal up.

25:35

26:42, about average for me
34/m/185

29:34

I'm planning to do CF level 1 Beginner next month, so I started to train for it today. The only one I expect to have serious problems with is Christine for work capacity.

I've only done 5 reps deadlift before, but today I did all 3 sets for 21 reps, while pre exhausted so it was more realistic. I'm definately gonna feel that tomorrow!

Did Kelley instead.
5 rounds: Run 400m, 30 wall ball shot, 30 box jumps

23:46

5k - 22 minutes flat.

Done on treadmill, 0% incline. I was acutally happy to see the 5k after the CFT.

Yup, I'd say 2 seater. You can see the AC # 940 on the wing.

Does anyone have any suggestions for weight vests. Any brand recommendations. I see some people posting that they use them while doing weighted pullups and some other things. Thanks.

28/m/186

24:19

PR since high school. amazing. before i started CF about 4 months ago i couldn't run 5k straight through.

subbed 5k row for the 5k run. Getting too cold for the running outside. 21:40 first time rowing a 5k vice running, and I set a pace on line with my 5k run time. Can anyone out there direct me, or tell me how a row time stacks up against a run time? I will search around a bit, as I know thats the standard answer, I really was just curious of other rowers/runners opinion on this, cause I definately felt like I had more gas in the tank. Might have paced it a little too conservatively due to the first time syndrome.
Thanks.

18:56 5K Row (7) - PB

-25 deg Celcius with wind chill here in Calgary, no run

32/F/5'6"/124

5K on treadmill at 1.0 incline - 23:36

A PR for me!

I am behind a few wod so I trying to make them up, so...
warmed up with elizabeth from sunday - results posted to those comments

5k row, damper@6, 19:37

21/m/65

5K on indoor track

20:42 (PR)

Started crossfit at the start of summer and my 5K was over 30min. Really happy with my gains the past couple of weeks.

21/M/6'1/186

5K (third 5K since sustaining a stress fracture in my shin in July): 21:50.

I was down around 20:00 pre-injury, and I'm hoping to get back there within a few months.

subbed for angie
17:36 pr

22:26 as rx'd

5k - 19:30 - pr by 40 seconds

5k row

18:30 PR

subbed 5k row since it's cold here in Calgary.
20:15 new pb previous best 20:42
Much better breathing and relaxed body position was key but can still push the middle 3k
pre: mix dynamic warm up with some dowel rod snatch practice and one arm snatch work.

pre-hspu practise
wod-19:00 row (8)
Went side by side with Intent, whcih was good to break up the monotony of it - can push a bit harder in the middle km's

37/m/165 Resting legs today for game tomorrow

8 Tabatas of:
J-Pull-up, 10-7-5-5-6-6-6-6=51 Rest 1'0
Push-up, 9-9-6-6-6-6-6-6=54 Rest 1'0
Sit-up, 12-11-11-11-11-11-11-11=89 Rest 1'0
45# Push Press, 16-12-10-10-10-7-7-10=82 Rest 1'0
45# Hang Power Clean & Jerk, 5-5-5-5-5-5-5-6=41

24:00
Total Reps 317
Tabata Score 34

@ JTK

I got a pretty good vest from Roguefitness.com for around $50. It has 9 x 2.5# bean-bag-like weights and 9 slots for putting the weights into. Thus, the vest allows you to add up to 22.5#. I have used it for Cindy and Murph, and it is BRUTAL!

For weighted pullups, however, I got a great dip belt delivered for under $30 from (ugh) bodybuilding.com.

5'6" 165 lb male

5k 27:10...Ran a 5k on Tuesday in 26:50. The Crossfit Total must have made a difference.

B Ring- 10 to 12 Medium sized drumlettes. Don't let the breading throw you off as far as size goes. It works out nice when you order your wings. Especially when you check the Carb count in Coors Light & know that there are 3 1/2 pints in a pitcher. Zone meals for the sports fan made easy. Arrgghh!

--> Tanya_Hali /28/5'4/145 (from Wednesday comments)

Halifax, Nova Scotia!? I can't believe I'm reading this! YES! There are!!! So far we are a small, but mighty and motivated group of about 7. When is someone going to open a CF gym here?! Get with the times, Halifax!

Dang, are my 5k times THAT bad that a good chunk of the ladies are beating me? My previous best 5k (a while back I'll admit, but still...) is like 25:47.

47 yom 160#
First post in a while. Comming off of a nasty cold turned sinus infection and a promise to my physical therapist that I'd lay off overhead work for 2 weeks to see if we can gain any traction on my shoulder.

23:23
11:40 out
11:43 in even though my last 1/2 mile was :19 secs faster.

as rx'd 24:32

46 / 171

as rx'd 29:44

This was exactly what I needed today. I've been off CrossFit for 10 days due to bad back, sinus infection, and a cough. I started feeling good yesterday. I needed this to get up for our Fitness Center's Class A Turkey Triathlon. So my warm-up was a 5k row and an 8 mile bike ride. My overall time for the Tri was the best it's been in 6 years! I've been doing CrossFit for the past 15 months.

Hmm...well this is my first post. I used to be in excellent shape and lets just say my shape is more round now. Not terrible though, just not how I want to be, looking to gain more strength.

27yr old Male
5'9 180lbs

Looking to get back down to 160 for jiu jitsu.

5K in 23:18

Hey Matt D.

I believe your time isnt THAT bad, I believe you are being beaten (your words) by some very fit ladies.. All i can say is.. Suck it up.. Or run faster ;)

Have a great day!

26/m/6'3/170#

5km - 20:54 (through snow, hail, wind and rain)

5k on treadmill 1st mile .5% incline

24:33

37m/185
by the lake
23:07
was sprinting, but couldn't get into the 22s...

24:40 (pr for this route)
through my hilly neighborhood

m/35/220/6'

20:35 on treadmill @ 1.0% grade

27min

~Subbed~

5 rounds
400 M Row
10 x 95# Thrusters

13:51

25 6'5" 245

48yr/m/5'10/200lb
Sheboygan WI Wind Chill 13F
Sub with following:

Three rounds for time:
17:33
Wall Ball 20 rep (12 lbs)
Handstand Push-up 10
24-inch Box jumps 10

Still did this outside but away from wind.

Simon - Good catch with the visor reflection! I can't believe I missed that. I was going by how close he is to the wing, lack of HUD/windscreen, and the blank panels on the console by his right arm.

Kudos to everyone braving snow and ice to run today!
-JP

39/m/204#/73"/565CFT

5K on treadmill
29:15

Cr@p (I could do a 22:30 3 years ago when I wasn't a marshmellow.)

29/F/111/64.5in

27:50 - pr for me. I've been working on sprint intervals which are definitely helping my speed. I did it on the treadmill not because it's too cold but because it's too hot still here in South Florida :)

22:51
Groin injury still slowing things down.

4mi at 7:41 pace

22/m/71"/155

19.33 in sunny central CA

36M/5'10"/168.5#

As Rx: 22:32

Not PR, but my lungs always have difficulty in cold air (35F, WC 22F) so I'm happy with time.

rowed 5.5k instead, 23 minutes (level 4)

29M/5'6"/162#

5K - 22:35 (PR) on treadmill @ 1.0% incline

Matt D. - Running is one of those things that isn't too gender biased so don't worry 'bout it. When the ladies start kicking your butt on the DL's, then you should worry. Like Mechelle said - just run faster.

23:40

5k

23/m/215
22:46

37/m/155

5K: 23:29

Hilly, icy, and no warm-up. Even with that, a pretty pathetic performance for me.

basketball night.....no running 3 miles for

Hope tomorrow is a good one.

might pass up on this one today. im supposed to get some rowing coaching tonight from my friend who i recently have gotten into crossfit. he is my summer running partner and a former collegiate rower. guess i'll be on the erg this evening, unless i get crazy and do this 5k before...

speal, good job on christine!

ken c- hope your back is feeling better.

M/33/200lbs.

21:43:17

Not bad for my first run in about a month and a half. It's cold in Wisconsin, about 30F this afternoon. I ran at the Pettit Ice Center, which has a large indoor track. Much better than being outside.

Running, pullups, and handstand pushups are my biggest weakness.

2.5 miles on treadmill 16:30
2.0 miles on bike 9:00

on treadmill:
20:20

50/M/155

After doing Crossfit for a year and a half, I've recently had several big gains, without any obvious changes to my diet or bad drinking habits. Unbelievably, I beat my last 5K time by 3 minutes! (and I was pushing as hard as possible back then).

25:52

At the Soquel High School track.

Mark Brinton, #85, what an amazing time for an OLD GUY!

M/51/207/6'2"
Practiced hang cleans.
Ran 5k in 29.14.
Tried to do kipping pullups. Still can't do them. I need Annie.

29yo M 165lb 5’10”
Jog 750M, stretch.

Run 5K: 26:36
27°F dry roads
Compared to 070926: 25:19

M/38/225

Subbed 5k C2 Row - 19:58.5

Finished w/Tabata C2 rows: 20/10 x 8, measured in meters:

111
109
107
102
97
94
98
105

allison nyc, what is your website?

24/M/163#
5k 27:15

http://www.gmap-pedometer.com/?r=1477867

5K in downtown Atlanta with hills:

22:09

Legs really felt this one.

25:08 pr wind gusting 20 knots

24/F/129#
3.3miles (outside trail)
Time: 30:04 PR
About a 4-5 min improvement

I can squeeze this one in before tonight's packing bonanza. I haven't done a 5k in a while, so it'll be interesting to see how this turns out.

I just saw that Windy City CrossFit will be opening up this Saturday. Chicago finally has a box! As soon as the move is done I'm dropping my globogym membership like a bad habit.

#10 Gnat, here are a few of my favorite nut-free zone snacks:

1 Block:
1 ounce lowfat swiss cheese (Sargento swiss is 1 ounce per slice), 16 grapes or whatever fills 1/2 cup
1 ounce lowfat swiss cheese, 4 oz. red wine
1/4 cup cottage cheese, 1 peach, 3 olives
2 slices Canadian bacon, 1/2 apple/orange/pear or 1 plum, 1/3 teaspoon olive oil
2 hard boiled egg whites, 1/4 cup black or garbonzo beans, 1/3 teaspoon olive oil
2 slices Canadian bacon, 1 sliced cucumber, 1 tablespoon guacamole

2 Blocks:
Take anything from the list above and double the portions
1 cup plain yogurt, 6 olives
1 pint whole milk, the easiest 2-blocker known to man

For more ideas, here's a link to the block chart I made from Dr. Sears' Mastering the Zone book:

www.adamwood.us/misc/zoneblocks.pdf (work/family safe)

5k on treadmill, level 1 elevation, 21:45

Pre 55 bw benchpress for time 17:40

20/m/180/6'2"

21:33

New PR! Last time I did 23 minutes!

24/f/5'6"/148

37 minutes. (timed by a cell phone clock) Last time was 38:44

thanks Nadia, have fun on the erg today!

42yom / 145

Bagged the 5k and decided to do "Christine", man props go out to Pat on this one. Not sure how he was able to do those box jumps because mine were a broken mess.

12:27 as rx'd using 145#DL and a 20" box

Post - HSPU / Pullups / Muscle Ups / Weighted dips / GHD Situps all as more of a demonstration to a potential new CF'er.

@ #205
I'm jealous of your weather. Here it's 33F :-P

21/M/5'7"/160
25:20, on a hillacious path.
Slower than last time, but a lot colder. Still, considerably slower than before Crossfit, when I was running all the time. Next time I'll run at the indoor track to get a base line of where I am now.

29/m/76"/235

21:40 (on a treadmill)

29/M/175

Missed the Total yesterday, so I did it after the 5k (25:18)

BS: 305
Press: 165
DL: 315
Total: 785

Trained my newbie Pete (30/M/285), and he put in a fantastic effort: 35:51 5k
BS: 275
Press: 175:
DL:315
Total: 765

RUN: 5.5 miles Time: 47:15 min

3 Rounds: 6 Machine Circuit to include-
Leg Ext.
Leg Curl
Leg Press
Calfs
Hip abductors
Hip adductors

100 Pull-ups
20 Reps in between Circuit.

SWIM 1000yards

CFWU, with supermans substituted for back extensions.

5K -- 31:47.

I love to run!

37:44
eliptical
37/M/165

Missed Crossfit total yesterday so did it today. Cycled to work and did the 5k 19'43". Faster than last time did not expect this. Must be doing something right. :-)

30:07 rolled ankle in pot hole half way through

m/29/193

23:39

beat last time of 24:14

31/f/158/68"

i am sorry, i did not do my run today. the rest of my life kinda got in the way of my workout today -- i know, excuses, excuses. i am going to make this up this weekend. promise!

however, while i was covering gymnastics practice, i walked over to the bars and got my first pullup! i hopped down and turned around and asked if anyone saw that and then proceeded to do another! (it was fun, they all applauded! ha ha!) i have been trying to do a pullup for 2 years -- just been on CF since March.

for all of those out there that are chasing that elusive first, keep after it!

ck

for all those ch

Colleen - excellent work on the pullups. Persistence definitely pays off.

Mike

44/178

25:48 on the mill @ 1%.

ken c and freddy, nice times.
No way on the underwater breath holding, I saw Jaws as a kid and still sometimes get the heebie jeebies in my own pool.

46 YOM
5'10"
195

Old time 27:11
New time 25:08

CrossFit works!

20:46

29/M/6'4"/198#
Remember, time isn't important. You should focus more on completing the task at hand. All that said, finished 7 minutes slower than my PR. Still not healthy :-(
35:56

32/F/5'10"/155#
Outside on the track
25:31

ran the perimeter road around campus that is about 3 mi.

23:05

1:30 improvement over last time

it might not be exactly 5k, but its getting faster.

Started CrossFit (again) last week after a long layoff. Figured I had better start recording my times and weights... I wish Tallahassee had a CF group.

m/39/220lbs

5k: 20:50 (best time in Tallahassee)

Had a rest day yesterday, so I tested my one-rep max today after the run.

Squat: 275lbs
Shoulder: 135lbs (weak)
Dead Lift: 295lbs (amazing how a run affects these muscles)

Total: 705lbs

I should probably not do dead lifts after a hard run...
jim

26:25

m/34/148/5'7

5k on treadmill at 1% incline

22.22

rowing training last night - new workout
"schizo"
bear complex x20
manmakers x20
plate swings x20
situp/wall ball x20
burpee/pull up x20
5 rounds

This morning subbed rowing for run
30mins =7854m

After work in the dark and cold... (okay, so not too cold -- upper 40s -- but still dark)

4 hilly miles with a few steep inclines, but not overly quick:

34 minutes

Getting ready for a "Tabata This" Crossfit charity event at Crossfit Fairfax, VA on Saturday

(Go State, Beat Justice!)

as Rx'd 5K 28:50

Man I really need to work on my run times. But that was the first time I tried a 5K in more than 6 years. Pathetic. Ladies and Gentlemen, You guys rock! And its an inspiration for me, to get back on the right track. I am so glad I found Crossfit and got away from all the heavy lifting I have done for years.

oops that was on a Treadmill at 1 %

ran 5k with my students. no time. didnt really get anything from that. rowed 5k for the first time after work. 20::40. rowing is evil.

30M/5'10"/180

5k on hilly roads 22:11 (PR)

I've been sick. My lungs and sinuses ached.
I felt slow, sluggish, lazy and groggy through the entire run...

And I still set a new PR.

Man, I love Crossfit!

22/m/150

17:50 on a track

I'm a day behind so I totaled today.

Sqt:
335
365
385 (PR)

Press
185
195
200 FAIL

DL
400
410 (PR)
415 FAIL

Total 1090 (PR)
A little disappointed that I missed a press that I'd hit before, but overall I'm happy.

40 M 190#
CFWU 3X

22:40 5k

FUN!

32/male/167

22:58

24:24 on track

PR by 33 seconds.

Ran 4.4K in 17:24. I thought the route was closer to 5K. I'll make up the difference tomorrow...

Been away for awhile. Good to be back and happy with a sub 25 min 5k.
24.15

first time back here in a while, crazy work schedule.

27 yr m, 200 lbs.

19:33 5k. Made up the CFT also, here are the stats-

SP-185
Squat- 385
DL-455
Total- 1025

Doing tomorrows WOD at 0500, before a loooong day. Cant wait.

24:59 (treadmill, incredibly boring but didn't want to run outside in the dark)

27/m/168

24:06

Ran 1.77 miles in 20:00 on treadmill.

#123 - I mix the protein powder in milk, tastes better and it's ~28-30 grams of protein for a small drink :D

Bets on tomorrows wod! Something with lots of pull ups?

24/m/175

Approximately 20:30 on 160m indoor track, judging from per lap splits taken from wall clock.

First run greater than 1600m in about five years due to ITBS.

33M / 187# / WOD #211 / CFT 845

Ran 5K outside in 25:22(pr)

Worked on my POSE method. Felt strong. Only broke down to heel strikes on the last kilometer. Calves getting stronger.

34/M/6-01/186

24:34 in my duty boots

Made up the CF total today, and probably will do the run tomorrow in the morning after teaching my class.
Warm-up ovhs, samson stretch, handstand take-offs and landings, kipping pull-ups.
CF Total
BS-325
SP-175(PR)
DL-465
Total:965

m/33/70/202

24.84pr
treadmill

"Angie"
1oo Pull-ups (kipping)
1oo Push-ups
1oo Abmat sit-ups
1oo Squats

36:oo

OH MY GOSH I did 1oo Pull-ups in less than 15 minutes and they were all kipping! The last 10 were dead hang mixed grip because I felt like I was going to rip my skin off.

OH MY GOSH I can't believe I taught myself to kip. The only thing is they don't flow. I do one then kip again .. That's the next step.

This is going to sound strange but I want to do "Fran". The pull-ups were keeping my time up.

Woo Hoo

Jackie45 I don't have a website but I'm thinking about getting one. I just started tracking my Zone progress and workouts in the Workout Log section on the Message Boards under AllisonNYC.
You should get one too. It's cool

This rehabbing my hammy and no working out thing is killing me. Guess I'll just rely on ol' Guitar Hero to help with the pain. I know there are other "shredders" out there.
BTW, GO COWBOYS

25m/170/5'6"

5k Row 23:30

27:23

26:04-5k could have pushed it more but knew i was going to do a 10k to make up for one of the last 10k's i missed.
10k-57:24.
Cheers and TGIF EVERYONE! :)

DID WOD AS RXD IN 30:O2 ADDED 100 WALKING LUNGES FOR GOOD MEASURE.

30:00 on the Pearl Harbor PFT course (goes through Hickam). It was hot, I'm sick, and I'm getting ready to run the Honolulu Marathon. I can't think of anymore excuses.

Yesterday CFT: 780 (new PR)
Today: 5K: 21min on the dot. Better than last time but not the best I've ever done.

#29 Smitty
Careful with the phone pole (or use gloves). Most of the time they are soaked in creosote as a preservative. It is pretty toxic stuff.

sub'd rowing 5k; 20:47

25:45. Not my fastest, but faster than I've run 5K in years, so I'm pleased. I did intervals and kept it challenging.

5k- A slow :23::32

No time to warm up if I was going to do the 5k before Grappling, so just jumped right in. Started out too fast for not being loose, droped it down to a :08 mile from a :07 and then just changed the pace as I felt throughout the run.

Get some, Go again!

21:40

21:30, 60 seconds slower.

Sucked it up and ran outside and, despite the cold, it was really good running weather. I rushed the warm-up and had the mindset of just get it done and surprised myself with how it went. I practiced my new running form and it felt more efficient, I just need to push harder right from the start. The cold definately slowed me down initially but I didn't try hard enough.

m/33/172

5k run-

23:08

1:35 slower than my PR from April when I was running lots of training miles. Now I'm just doing Crossfit. I'm happy with that!

Did this intead:

Jodi (F/29/107)
5 rounds of:
Run 400m
50 Single Unders OR 10 Double Unders
50 High Pulls, 45 pounds

Notes: Did Double Unders
Time: 35:44 (terrible)

45:28
strong winds and freezing cold

Livestrong!

25/f/5'2/129#

5k = 21:40

post:
- run 3 more miles = 22 mins
- cfwu x 3
- "Christine"
3 rounds for time of:
row 500m
12 x deadlift @ 135
21 x box jump @ 20" box
time = 12:28
this wuzn't a great idea. legs were already tired. but i wanted to try her cuz i knew it would suck.
- tgu practice; db, must complete 1 rep w/each hand before stepping up weight. worked up to 60#

3 miles (not quite 5k)
19:35, PR

3 miles 23:04

27:44 (26 seconds slower than last time)

Must be the freezing weather...

I don't run. I've tried it, and it doesn't agree with me. Well, it didn't used to.

I ran my first 5k today and it was a blast.

My time was aweful but I just wanted to get the thing done and I did. A girl from one of my classes asked to join me and we had enough left in the tank for a sprint of the last lap. This might mean that I could have pushed it more but for tonight I'm just happy that I'm a crossfitter and new realms of activities are now available to me. My lungs were strong and my legs didn't hurt. I'm happy. What's next?

day 13

3 miles 20:59 (pr)

you guys motivate me

thanks, Justin

#284 AllisonNYC,

Nice work on Angie and the kipping!

I recommend you reread #130 Hari above. Consciously pushing away from the bar at the top is definitely key to stringing multiples together.

And Hari puts it so well.

Good luck!

~Peege

Hey Everyone 3/7 just got back from a successful deployment. I have missed posting, therefore I am glad to be back. I took a week off to recover and just relax and get back on a schedule. I am back in the Zone and feeling better already. These past couple of days have been a great way to get back into the WODs. Thanks for everyone out there that supports the Armed Forces we truly do appreciate it.

Semper Fi

M45/250#

5K = 24:53

3.1 mi = 21:58

20:33

PG: Thank you! I'm pushing away big time. I think I'm just getting used to the feeling of swinging on the bar. It really does feel powerful.

Another thing that I noticed is I'm keeping my legs together instead of the strange frog kick thing I was doing. I wonder how many I can do in a row once I get more comfortable kipping.

I'm so excited. This has been a great week. I learned to kip and had PRs in my clean, dl, press and squat. Yay

30m / 155

5k Row: 23:33

pretty slow but that was my first time for a distance over 2k. As I got tired, technique became critical so I feel like I learned something.

Did the following based on today's Seal WOD: row 3,000, 12 x 95# push press, 50# db swing, pullups AMRAP/20. 6 rounds. I struggled with this, perhaps because I waited until late in the day. I'm much better in the am or mid-day. At least that's today's excuse. BW:169 Y/A:59

34m/6'4/210

5K on treadmill
23:14

wod 7

30:46 5K Run

maybe the third time in my life I have ran this far.

something different:

5 rounds of:
run 400m
21 box jump
15 pull ups
9 split jerk at 95 lbs.

19:20

22:51-PR since I haven't recorded a 5K time since starting CF.

27.f.141

30:06...in the mile high city! (PR)

Great job everybody!
53 minutes,,,15 mile bike ride outside over variable inclines. I am still adjusting and my joints felt sore so I opted to bike. Though I will say since I started running on my forefoot my joints have thanked me but my calves were screaming with DOMS for 4 days after the first time I instituted that form. To think, one concern coming into crossfit was "when will we work the calves? C'mon rope jumps and box jumps are not going to match up to the calf press." HaaHaaaHaaaa!!!! I wasn't saying that after the first workout of DU'S or even the 400's. This stuff works;)

5k 25:53 = pr

I beat my sister (barely). That is all I was going for. ;o)

41 YOM/272/6'3"

5k 31:05

M/39/6'2"/202

24:41 (Treadmill)

44 yom and 285#

3.7 mile run Castle Park Time Trial Route in 42:37

Worked on shorter strides and more turn over...losing about 30#'s would help, too.

#43 Kajan- one of my most memorable workouts was in knee deep snow on a lake in northern MN with a 45# plate- thrusters, swings and walking lunges helped me work up a healthy appetite that morning.

22/m/165#/70"

5.10K in 27:32

This is over 3 minutes worse than my last 5K recorded on this site done at another location (also my PR). This is over 2 minutes worse than my last 5K at this location. I think I know what went wrong.

1) I was trying this "Energy Drink" out. I never ever use energy drinks at all, especially for training, but I am known to experiment from time to time just to see if it works. Halfway through the run I felt like my stomache was about the explode but fought on through the run. The pain got so bad that I was getting chills even after running nonstop for 20 minutes...but I kept running.

2) This was done outdoors in the coldest weather I have ever had to run this distance in. Without a doubt, this hampered my performance.

3) Winds were brutal. Half of my run was running into the wind and I noticed a significant drop off in the distance of each stride. It was disheartening and frustrating, undoubtably negatively impacting my performance.

4) Inadequate warmup (thats my fault though)

All in all, with all of the "hardships" I faced in this run, im happy with my performance. I would have liked to break my PR, but I don't think that will happen until I have an opportunity to run a trail in weather that is not so cold and much less windy. I probably got a better workout, despite the stomache pain, but my numbers won't reflect that this time around.

I can't wait to be in a position where I can join a gym and can get back to lifting heavy things!

bklyn_chris

btw, that was my 6th 5K ever ... just so I have a record of the amount of 5Ks I did ;)

49m/5'7"/170
wu one leg tabata jump rope: 8 rounds low score -46 right leg high score 53

yesterday did the 21,15.9 squat cleans with 135 and dips
still feeling the squat cleans

Run 5k : 27:00 - will improve

35/M/69/170
23:15 nonstop jog around the neighborhood; goal was 20 min nonstop. 2.4 mi according to mapmyrun.com. Longest I've jogged nonstop in years and easier than expected. Increase distance and speed next time.

45:28

Slow
Livestrong

24M/6'6"/245lbs

As rx'd: 25:08 on treadmill

Celebrating the (almost) new rower.

5k row: 21:04.5

Subbed row 5k: 19:58.

First time 5k on rower. Previously only 2k or less on a WOD and 5 minute warmup/cooldowns. Had no idea what to expect. It was tough! Great workout.

First time I have punked out in a while. Was going to row the 5K, didn't feel good warming up, rowed 1000m and felt terrible. Called it off. Maybe go again tomorrow. Just a bad day.

Ran a 4.1 mile interval in ~35 minutes. Last time I ran that loop it was nearly an hour.

I hate running.

Bwt:153
So Tuesday was rest day, but I had some thoughts to work out. So went to the gym and started running. It turned into a 5k. Time was :48::38
The next day was crossfit total. I never done this one cause I like someone to judge my from while I do it. So I did a workout that include 3 rds 400 meter run, leg press, squats, hang abs, back extension, and a 35lb Turkish getup.
To make this long story short. I don't like to run. I'm not good at it.
When I seen that it was a 5k I won't to kick myself in the rear.
Now I got to thinking about my legs and they are not hurting as much as I aspect them to. So I'd decide to give this 5k a chance.
I hit that treadmill and cut my time. :2::87 almost three minutes. I am so happy. And with a good stretch and some water I don't think I will be that sore tomorrow.(today's time :45::51)

First time post.

I'll settle the speculation on the picture for good. I feel I can do this pretty effectively because its me in the picture!

I'm in the backseat of a CF-18 in Cold Lake, AB. I got a flight in the backseat while working at EX MAPLE FLAG this past summer. I've been in the Canadian Forces since 2001. I was an infanteer until March 2006 at which point I saw the light and went into the Pilot trade, my civilian passion.

I've been doing CrossFit since March 2007. I was at the cert in Toronto.

I'd rave about how amazing training this way is, but you've all heard it before.

This post will be the first of many from now on I am sure.

23:18 @ 8.1mph for 2.3 mi, 7.9 for .5, 8.1 for rest vs
23:28 on t-mill: 8.1 mph for 2 miles, 7.7 for 1, 8.1 for .25 9/26/07 vs
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

hr avg 129, hr max 176. sit ups after.

34m/172/6'1"

Ran 5k on the treadmill in 20:42. Not my best time by a long shot but probably the first time I've ever run a piece that long for time on a treadmill.

36/195
Colorado Springs

23:10 as RX'd.

Not a PR but I am happy with it considering the extra workouts I have put myself through the last 5 days.

21:40

M/25/6'2"/198
First CFT attempt:

SP 120
BS 195
DL 295

Total = 610

50/m/145

5K row 22:02

Not a PR. Went out too fast. 21:30 should be no problem with good pacing.

Run 5 K

Subbed row 6.25K (5/4 ratio)

Did this immediately following CF total; great combination.

Time: 26:13. About equal to my best. My average time was 2:06. My strategy was to maintain 2:05 average for the first 3K, allow 2:10 for the next 1K, 2:05 for the next 1K,allow 2;10 for the final 1K, and sprint for the last 250m. At least it occupied my mind.

M/29/5'10"/190

Started with CFWU x 3
Then tried to start the treadmill but it was dead and the other was in use!

So, ran in the cold, hilly conditions outside, and hit the wrong button on my watch, not starting it. Also not sure it was exactly 5K either.

Best guess at the total is 30:00. I know I can do better because I used to run all the time and have a PR of 24:32 in a real race!

m/38/175/67"

cfwu x3
as rx'd on mill w/2% incline
26:40

070926 27:00 at work. e on 3rd, s on neil, w on spring, n on bike path.
070830 29:16 at home county line rd.

Forgot the last 1/8mile but ran 3 miles in 21:35 (8.2mph first 1.5, 8.4mph next 1.0, 8.6mph last 0.5)

4 miles: 31:41
last 5K: 24:00

6'5" 215

Broken toe, so I rowed instead.

18:57 5K row

M/170/5ft 10/20ys

26 min...will do better next time

M/200/6'4/25yrs

Row 5k
19:42

Felt pretty good throughout the workout and probably could have pushed harder. Gave it my all on the last 250m and had a lot more in the tank when I was through. At least I have a gague of a 5k row now and it's not as daunting of a task as before.

M/165/6'0/16yrs

Went out after school and work at around 9:15 and ran hard for 25 minutes.

15/M/211

1st ever 5k

27:27

m/30/165/66"

cfwu x2

32:03 - damn hill in the last 1.5k just killed me. Pace was good up to that.

35yom/175/6ft

Short on time so I bike 30K instead. Biked hard, though.

26yom.175

23 minutes.

28m

29 minutes at the gym
still do not like to run but i trust you

185#/M/35

21:25

Feet felt like I was wearing cement shoes for some reason

27:04

m/44/153

29 min on treadmill.

29/m/222

24:45

M 36 5'10" 155#

13 laps around the track
3.25 mi (5.23 km) => 28:45 (goal: 30:00). Outside temperature: 43 degrees. Brrr.

Sep 26: 32:06. This time: -3:21 faster.

F/26/124

31:40

Playing a little bit of catchup today.

CFWU x 3 + burgener warmup

Started off with some OHS work. I've never done "heavy" OHS (always just 45# barbell during warmups). Ended up doing 5-5-5-3-3-3 at 45-55-65-70-75-80

Still a little bit wobbly at 80#, but considering how hard 45# was about 2 months ago, I consider this an incredible improvement.

WOD on Treadmill (3.1 miles)

29:40

Alternated the first 4 laps 6mph/7mph then mostly 6mph with maybe 2 7mph laps thrown in to the mix. Really just wanted to get sub 30:00. With my screwed up right knee, I'm pretty happy. Calves are spent... still not ready for the 10k, but nice to see my 5k is getting better ... not a ton faster, but a lot easier (ty Zone diet).

I tried getting my strike to match the recent videos, but it's hard to tell if I was doing it right. More running vids please! :)

26:54 (after Totalling...)

3.1 on treadmill
6/7mph pace
30:28

39/m/176cm/70kg

Ran 10k yesterday

49:19

Tried the footpull/bof-running, felt good and fast in the beginning, but my calves gave up halfway through. Should have practised this on a shorter distance before. Calves are still killing me.

24:42

M/33/207

21:47

Arr finally some concrete proof of improvement, more than 3 min better than last time :)

28:25

d - 29m/175

23:30
(crossroads/byrd/test/rcky mtn loop)

j - 33f/125

26:04
(tread)

22:23
a little turkish get up after w/skin the cats

337 Eric M - Thanks for introducing yourself. Welcome to the comments board and welcome to military aviation! Hopefully I'll run into you somewhere down the line. I'm a Prowler ECMO but I'm doing test/acquisitions for the time being and most of my hours lately are in Hornets.
-JP

36/m/165

3.1 miles on the treadmill: 20:33.

This was my fourth 5K since starting CrossFit. I've improved my time on each one. This time, however, I really noticed a big change in my breathing. I guess the CrossFit program is trainig my body to deliver oxygen more efficiently or faster. Whatever it's doing, it works. Crossfitting at Gold'd Gym Rosslyn, Va.

26:55
Finally running the right distance. We had been running 2.9 until someone pointed that out. My 2.9 time was 30 sec faster than last time. Hooah.

Not a stealer showing based on other posts, but I am getting faster.

39/M/178
CFWUx3
Can't run much due to old knee injury so subbed
'Leg Day'
3 rounds
100 ft lunges(30 steps)
50 squats
25 back extensions
26:39

11/30

M/51/170

WOD - 31:36

I live in air polluted Colombo, Sri Lanka, where in addition to the pollution, there is a definite lack of places to run. I sub'd 3.1 mi. on treadmill for 5K.

I used to love running, but I hate it lately. My back and knees ache, so I insert a few walk breaks.

46 197

23:21

1 second off pr, I am wimp!!!!!

not really as rx'd

Ran in New Orleans at night... from Condo on S Peters to the end of the port of New Orleans and back.

Pushed, perceived effort was, well, painful !
\
Did not time.

A very cold day; 24:24.

39/M/170

32:30

bc

43 m 210

5k--29'32"--ran 3.6 trying to improve stamina for 5k, times in 5k stuck, but more mental (i hope) than anything--hate, hate, hate running anything more than a mile on treadmill-monotony is a killer-22 degrees and icy outside, so not much choice.

21.54

m/36/158

My girlfriend and I have been doing crossfit for two months. I was sold from day one, but the 5K has sealed the deal. 21:03 is not only a personal best by nearly 2 minutes, but it was done at 24 degrees with a decent headwind and a complete stop at 2 miles to fight off pukie. Thanks to everyone in the CF community for their insight, advice and inspiration.

CFWU X 3

Was running back and forth in house so to avoid going crazy mixed it up a little bit.

run 300M, 20 double unders, as many rounds in 20min.

8rds + 100M

Could have picked up the intensity on the runs a bit I think.

f/125

Me and the boy ran this around the neighborhood (he had on a 20lb vest, the stud). While running has been an integral part of his adult life, it is my nemesis. I wanted to work on anything else than this, 1000 burpees for time, 5 billion squats, Tabata the Tabata Something Else, anything but running, but he was right in saying that we had to do this; avoidance doesn't encourage growth, does it? And as much as I would have liked to have stopped and called it quits (oh, my shins!), a dozen times over, I kept going. We had the timer ticking back at home. 33 minutes.

#333 i'm right there with you.

5k row

20:13

first time rowing more than a 2k

avenged my pathetic shoulder press (115lb) in the CF total yesterday by doing 2 sets of 3 reps @ 135lbs. being pissed off and embarrassed is a powerful motivator.

Side note: This was my second 5k run. First one done on treadmill.

22:23, nearly puked. Looks like I'll have to puke to beat this next time.

M/24/180#/6'5
29:03 so slow

26:48

My goal is simply to get under 26 and then go from there.

27/m/5'8/165/bad runer...

25:25

bw 163 ge 39
5K 24:58

44/m/158#

5k
24:40

27:02

5K Row

56/M/185 21:04.5 a PR by 1 second

47/F/125 23:09.9 a PR by 14 seconds

21:54 on a treadmill, while watching the Packers score a sweet touchdown against the Cowboys late in the second quarter.

m/32/175 lbs

Run 5k:
on new treadmill 3.1 miles @ 8.3 = 22:27
FINALLY a new P.R on the 5K by 0:10! Previous PR was outside at 22:37 18 months ago in jun or jul of 06. Previous best on treadmill was ~23:00. Next time go 8.4... it will be tough.

26:32

37 bw 190

treadmill
18:36

24 male 180lbs

Run 5K

27:28

Note to self: rest at least an hour afrer beer and chicken wings before running. Gah.

23:13

on treadmill, level 1 then level 4 for last 800m.

29 (not for long) / male / 195

22:40 on mill. hate running.

26/f/145lb/5'4"
34min flat.
I'm just getting into this though and I haven't run in..well, ever. I've been really excited about crossfit. If anyone has any tips for a newbie, I'd love some. Thanks.

previous = 24:25 - treadmill #2 incline

previous = 38:00 - on pavement - could barely walk from lunges
previous = 23:32 - treadmill #1 incline
previous = 25:09 - on pavement- 2 long stop lights
previous = 22:55 - treadmill #1 incline
previous = 25:07 - on pavement
previous = 25:20
previous = 24:26
previous = 24:33
previous = 27:08
previous = 24:37
previous = 25:51
previous = 24:47

Charity-24:16
Jeff @ work
5K on TM @ 1% incline
fighting a cold but didn't feel too bad running

Think this may be a PR. 22:28 on the tmill on a 1 incline. Speed 8.2 then cranked it up for last 1/2 mile. Surprised at this result given I feel pretty worn out.

Tariq

31:30

Gonna drop on this one, still feeling my hamstring from yesterday (CFT, first time doing A2A squats instead of below parallel). Got a little bit of running in playing ultimate.

35:48 PR by 2:09

(prior PR was 37:57 on Oct 15, 2007)

How I set a PR with that much walking (6-8 minutes around mile 2), I have no idea.

Jeff-@ work
19:27.4 PR
Damper on 5

23:46 PR. If I recall correctly, 24:30 was the previous PR.

CFWU x2

Did the CF Total, then ran 2.25 mi (someone was waiting on it.

2.25 mi: 16'29"

24:53
12 1/2 laps at the high school.
Plus some men's hockey in about 3 hours.

Cindy 32:50, exact same as last time.

3 Miles
23:44
felt tired

forged elite fitness at an afterwork DC watering hole. Semper Chardonnay.

then snuck out & did the pullups on the minute thingy and the 5k. 24:58, but the darn treadmill takes FOREVER to ramp up. so, i don't feel too bad for an insect with a BAH level of something rather delightfully unsuitable for operating heavy machinery, with a crisp fruity finish and light notes of vanilla and french oak.

now, for a quick rinse & back to said DC nitelife jackassery, or off to bed like an obedient disciple of Nicole? WWND?

29:56 on a treadmill 0% incline

3km run (1.875 miles on treadmill, incline 2)
23:48 mins

Wow! Wasn't nearly as bad as I anticipated! I suspect that diving head first into Xfit lately has helped, or at least I sincerely hope that's it. Running inside helped, especially since it's about minus 1 million outside. Or maybe just
-20 C or so! But cold enough.

Age 51/BW 250# rowed 5K (23:29.2) after pullup ladder of 071130.

24/m/167

23:32 (new PR)

7:19
8:06
8:06

I have not been doing any running training other than when prescribed by the WODs, I did this 5K right after the pull-up ladder, and I changed my running style...still a new PR by almost a minute!

I was sold on crossfit the first day I found the site, but improving a 5K after running only a couple times in 2 months just seems ridiculous.

As for changing the running style, I have been trying not to heel strike, and it did wind me quickly, as you can see I slowed down in the last 2 miles, but I hope after more conditioning it will help me eventually break the 19 minute mark.

38/m/194

19:49 as rx'd

Sub 5km by playing 5x5 basketball, full game with no subs... need some Advils.

F/38/160/5'10"

First time I've done this completely. Previously have only run 2mi. without stopping.

5k=30:09

34 M 195
As Rx'ed
7:30
8:00
9:30

Total = 26:25

No stopping ran the entire time.

CFT in the am
5 km run in the PM
Could feel the CFT work
On the track
23:39

5K row
19:56 (PR)

40/M/170

I missed this WOD during the week, so I'm catching up on a rest day. This was my first CF 5K and my longest run since having both knees scoped well over a year ago. The course had more hills than I would have liked, and my legs are feeling it!

Time = 22:39

All things considered, I'm very pleased. I continue to be amazed by this program...

20:35

210 lbs

2 miles 20 mins

I have no idea if the loop I ran was over/under the 3 mile mark but it took me 30:50 to completed it. I need to measure it out.

Just realized that my 5k has been 3.2 miles whereas the rest of the world runs 3.1 miles. Looking forward to the next try at this.

ran in ice & snow...was very cautious with footing.
time not kept.

followed up with pullup wod from 11/30

27.33 very slow

Considering I've had IT band issues for 3 years now, I havent been able to run. I think all the squats are helping. I had to stop at 2.5 miles, my leg got tight. Not bad, thats the most I've been able to tolerate in 3 years. I wasnt brave enough to actually run on a treadmill yet, so I did this on the elliptical.

time 23:30

f/5'4/129

32 mins

sub 5k row
20.15

I did it, but my timer stopped around the 4k mark! Oh well, time or not, I still ran fast enough to feel wobbly at the end.

28/m/250
27:36 on treadmill

2.5 miles, 17:00

25:00

Hamstring Injury
No Run or Row

21:00

easy 5K with family 30:12
with 20# vest

195/6'0/M/30

Subbed:
Row 20 min - 4388m

Added:
BP - 10sets 5reps - 175 (broken after 5 sets)

25:21

2 miles with 40 lb. pack - 15:02. Two traffic lights so did squats and burpees.

I filled my pack up with heavy books and ran from my dorm down M-street to Zed's and back.

max rounds in 10 minutes with 40 lb. pack
20 pushups
30 squats
Got 5 rounds plus 20 pushups and 2 squats.

Did some hspu's afterwards.

(done Dec 2)

M/36/216

29:05 - a 1:05 off of my last posted time (August)

070830

At home

49:27 - got distracted

071129

45:57

did the pullup progression WOD first, then the 5K, so I will use that as an excuse for my time.

31:34 I should be faster...

M/29/190
5K in 22:05 (running on the strand from Hermosa Beach Pier to Manhattan Beach Pier...beautiful)

F/25/5'2"/139

5k row - 24:30

really felt like a slug this weekend so decided to row instead!

crossfit-richmond.com

Ran canal loop on 12/02

5k 29:57 - goal was to break 30 min for my first timed 5k (happy for now...)

Was way out of the Zone (with too much all you can eat soup and salad at the Olive Garden for lunch) and it showed. I learned my lesoon and will eat better before the next run!

5km run - 28:10 on a treadmill. Hit a wall around the 2.5km mark. Running long distances is the worst...I'd much rather shovel snow...which I did for half hour in the morning and half hour when I came home. Now that's functional fitness!

30:56 cross country with dog (PR)

47yo, 5'11", 233

BS - 245
SP- 145
DL - 275

31/m/190

24:38 - Treadmill

24:59
12 1/2 laps at the highschool

22:22 on Bayshore at night
Thought I was doing 5K but used Gmaps Pedometer after and found the run to be 4.75km. It felt a little short. Doing linear math, that would equal a 23:31 5K. Do not do much running, but previous strong time was 24:02.

I tried to do this one with my parents dog a boxer 9 yrs old. He was sop out of shape he couldn't keep up. Just made it up on the treadmill pr 2:20

oops 22:20

23.06

22:05

26:04
ran 17.5 minutes at 7.5 and then slowed down a bit.

no w/u

5k
tried POSE techniques...must not being doing it right. shins hurtin

29:35

M 48 70" 178

5K SUB Elliptical

21:09
-----------------------
Compare to 070926

5K SUB Row

22:22

23/M/197
31:08

32:54

m/35/240
Ran 5 K in 27:01
also did wod from navy seals.com
max pushups in 1 min - 40
1 min rest
max hanging pullups in 1 min - 18
2nd round 38 pushups, 17 pullups

First ever 5K run
35:58, alternating 5.9mph run with 3.9mph walk

20071205 1300
light WU, KB Snatchs with 12kg 12L/12R
WOD071129: Run 5 km, sub 5km row in 21:01.2 PR

sub'd 5k erg - 19:52 - took it easy b/c I am feeling sick

21:00 on treadmill as rx'd.

Age 36
BW 186

CFWU 2x15

25:10 - not my best time.

12/4/07 - 24:21 Stopped to tie shoe twice, didn't know the area, kinda got lost and hurt my time

38/M/195--Syracuse NY
24:04 (+2:00 off PR)

35/M/255

Louder then 11 then a 5K.

5K time of 37:53 (pr)

I have taken 8 minutes off my 5K over the past 2 months - but a long way to go yet.

Meyer & Godfrey finished together
Plunkett and Edler finished together
forgot to record times
M & G 24: soething?
Ed& Plunk 27: something
Meyer old pr 19:11 Kastner 18:40

33:26
stopped and walked twice for a total of about 4 blocks; first crossfit workout in about 4 months following serious motorcycle accident and head injury starting out slow trying to gauge my thresholds; next time try not to walk; bw (211#)

Concept 2 rower
5k in 25:14
Just didn't feel like running.

5min rope skipping + CFWUx2

WOD: 21.38 (PR by 31s)

28 male

5k
15mins 26 secs.

On treadmill.

M/26/245/6'1
5k 22:04
I just started doing crossfit a few weeks ago and I'm hooked. Thanks for the run, my arms and shoulders are Burnt.

That was cheeky! 20:52- ran at midday- not clever no ozone layer in NZ- still haven't burnt! PR is 19:43 haven't been running -just cross fit so pretty pleased- looking for that
ultimate 5 KM 18:30 goal- here I come baby!

5K- 22:16

27/m/212.5

30:50