Haha, again. Sweet!

Perfect, nice weather here for a soft sand jog!

Hell of a 21st birthday present! This will be punishing in cold rain.

Kieran, happy Bday..

I love the fact that a room so Bland can generate so much energy. It's such a stark contrast to the overtly consumer driven globo gyms which have plastered the world (and tell me that if I wear this, drink that, or apply it I will be a stronger athlete and a better human being.
Give me concrete, an erg, some battered kettlebells, and a vommit bucket any day of the week.

- Kam

(Unfortunately I Crossfit at a Globogym at the moment)

My shoulder thanks you, Coach!

What's the deal with all the runs in the middle of winter? Running in snow and on ice isn't any fun!

Anyone else in the Milwaukee area run at the Pettitt ice arena? It is one of the few indoor ice ovals in the nation. It has an indoor (flat) track as well. It is great for winter runs here in Wisconsin. The track is on the outside of the oval, so it is quite big. Approximately 3 1/2 laps is one mile, so it is a bit larger than the average 400M track.

thank god! a nice easy run. thank you. thank you. everything is sore right now. time to train the pose.

Sweet! Ill also be doing the cft i missed wednesday. Woot!

Run... or row... that is the question. Will know tomorrow.

early post cool!, I checked out the Rebel Fitness site the other day. I was excited to see one in Guelph as my relatives live there so now when I visit I know where to go.

Hello-can the runs be exchanged for a row of equal distance? Thanks.

sweet, I gotta start putting in some road time after all that good holiday food.

well did a 5K today... so i guess I'll do Barbara tomorrow... a sweet swap.

Hi I have been doing crossfit for about a year now and I love it. I am in the greatest shape of my life. Anyways I am stationed here in 29 palms and have found out the gyms are not very well equiped to continue crossfitting. There is no rowing machines or any place to do o- lifts. I was wondering if there is anyone out here that does crossfit so i can either have someone to workout with or you can tell me what improvisations you make. thanks.

Sweet! Ill also be doing the cft i missed wednesday. Woot!

Yeah...so...I just had dinner with Mrs. Bingo and the "Heir"...spent a significant amount of time catching grief because my clothes no longer fit...was a problem before when I just dropped % BW fat and didn't lose weight...serious issue now that I can no longer do upper body stuff and I'm losing muscle weight despite that fact that my 150 # a$$ is eating 17 blocks.

So, um, Coach...here I am being accused of looking like a Kenyan 10,000M guy...you know, no a$$, no pecs, bony shoulders...you know. And what do I get today after all of this "good-natured" grief at dinner? 5K! I mean--really--who's side are you on?

It's not right. I'm tellin' ya...

Can anyone tell me what the equivalent for a 5K run is if you are rowing? I tried to look at the FAQ here but I could not find it. I would appreciate it.

Bearcat:
There was a WOD last week that called for EITHER a 5K run or a 5K row. So, I'm assuming it's 1:1.

Is there a reason we can't link to the previous WODs anymore?

M/6'4/200/25yo

Barbara - 54:47 (time includes rest)

Happy Birthday Kieran!

That was an impressive workout Paul. I always enjoy when there of videos of big guys doing the videos. Standing at 6'4 it helps me gauge where I'm at and where I can be.

I don't have much space for running so I'll probably sub a row.

Dang, I did a 5k on tues while at work. I guess I'll do another one and try to beat my previous time of 23:00. Then a little dead lifting maybe? Maybe I'll work on my kipping rhythm after the run. I guess I'll just have to wait and see what the evening holds here at work before getting a head of myself.

#21 - Keep it up! I weigh 315 lbs. Yes, I use the gravitron to help me out with the pullups.

I broke up Barbara to be like a tabata style workout. With the rest breaks, I finished in 36 minutes. I know, it's not a fair comparison since I did this with the gravitron. Think about it this way - The amount of assistance I get with the gravitron makes my pullups feel like I am pulling up about 180 lbs. So, go figure - it's not quite even.

I am looking forward to some cardio to kick some weight off from Xmas.

Speaking of xmas - the best present I got, not to sound too sappy, was a DVD of my niece, Hannah. I am giving my wife and me an XMAS present by getting tickets to LA to see my sister and her family in a couple of months.

I may drag my wife to a Crossfit gym while I am there. I hope to lose about 20 lbs to be less than 300 by the time I get there!

Did Babs today as rx'd
Not really feeling motivated due to chili dinner that almost made a reappearance mid workout
2:54
3:34
3:48
3:56
4:06

Hopefully it doesnt rain on me tomorrow for the 5K. I might hit up CCTJOEY's place (Crossfit Chaos near Louisville, KY) and jump on the C2
Also, HOOK EM HORNS
Cheers

Yahoo! Lately the 5k runs have seemed like a break. (never thought I would say that). I gotta do my run and Barbara tomorrow, can't wait!
Gnat

Can I get an explanation on "ball slams"? Not clear to me (either from watching or doing) what the benefit is from this movement? What is being worked, improved or eliminated?

The driving down of a weighted ball makes sense, but trying to catch it at the bottom seems (and feels) way to jarring.

help?

Just a comment/complaint on yesterday's WOD demo: those were not KB Snatches, they were KB Swings that flipped the bell over at the end.

My understanding of a KB snatch is that it comes up straight, close to the body like you would with a dumbell and then you get straight-armed under it. Just because they were flipping the bell over does not make the movement they were doing a snatch.

Am i miss understanding what a KB snatch is or did I see it wrong?

No :-)

#27 Dennis: I was confused by the WOD video yesterday too. The KB snatches looked like one-armed KB swings with a flip. Hope someone answers your question. I'd like to know too.

#18 Bearcat: I sub alot of rows for runs and found (but don't have link for you) that a 400m run= 500m row; 800m run= 1,000m row; 2k=2k; 5k=5k; 10k=10k. Basically the longer rows are 1-to-1 equivalent. But again, I don't have link at hand to back it up.

#27 Re: KB Swings v. KB Snatch

The video/description from Performance Menu helped me see the difference. (wfs)

Swing:
http://www.performancemenu.com/resources/exercises/index.php?show=exercise§ionID=4&exerciseID=51

Snatch: http://performancemenu.com/resources/exercises/index.php?show=exercise§ionID=4&exerciseID=117

hope this helps.

Looking forward to the run yesterdays WOD was a lot tougher than I thought. I should know better than to underestimate a WOD by now i.e. 400 meter lunges, but I have a question does anyone have a recommendation regarding certifications? I mean the level I cert seems like it would be the obvious choice for a first time cert, but does it matter which one you go to first. If anyone that has been to multiple certs has a suggestion please let me know.

Just watched today's and yesterday's videos. I doubt the heavy tire would go over too well at the Bowdoin College weight room (pun not intended). Charlotte looks like a nice CrossFit destination, however. It was also great to watch Greg once he finished his kettlebell/pull-up workout yesterday. While his mid-workout performance was inspiring as usual, seeing him stand by and cheer on Judd until the latter finished was a great demonstration of CF camaraderie. I will try to remember it when I eventually find a regular workout buddy.

Dennis,
There are two type of KB snatches out there. The first of which uses the similar path of the olympic snatch and the second of which is what amundson is doing in the wod.
Two very different movements, however, those who subscribe to the latter school will generally use it in a high volume context...
There is a local KB guru in aus who teaches the second at his courses (name alludes me though)..
- Kam

Just finished yesterdays Barbara workout! Does pukie count if it's just in your mouth.

F/137/25yo
Did as RXd..all boy pushups but a lot of jumping pullups

1-4:50
2-4:57
3-4:53
4-5:03
5-6:40

My husband took a little longer because he did pretty much dead hang pull ups for all of them!

m/178/28

1-5:08
2-5:49
3-6:25
4-7:27
5-8:28

Can't wait for tomorrows run!

Miranda:: Boy Push-Ups!?

Botdoy: Go to all of them if you can. They're all worth it. I've been to the Level I, KB and BB certs and learned a ton from each of them. If you have to choose I guess it depends on what you feel like you need most help with. I'd go with the Barbell and/or Olympic Lifting Certs and the KB cert. OK maybe I'm not the best person to help you pick between all of them. It depends on you and your needs.

Just made it home from the gym doing Barbara. I have to stop underestimating the named girl workouts.

M/27/164/5'9

1-5:27
2-5:41
3-6:24
4-6:56 (last 5 pull-ups jumping)
5-5:41 (last 4 pull-ups jumping)

And I'm spent.

-Trip

That dude is a beast!

What Would Coach Do?

Do most of you who are doing this alone do the warm-up? And, what's to be done about elbow tendonitis from all of the pull-ups? Thanks.

for u milers out there. 5k = 3.1 mi

Not to jump on it Miranda, but don't call them "boy push ups." Rather, call them "Miranda push ups!!"

First 3 Inches Of Blood, now the venerable At The Gates. Someone has very good taste. Good metal combines perfectly with the crossfit prescription.

26/205/6'3

19:40

I am a black boxer signed upfor my first cert in march amd am soo excited in part bc of the awesome crazy awesome bunch of people that I am traveling with! Anyway do most level one certs follow the same format? I hear a lot about Fran being the "welcome" (?) workout (in which case i beter get moving on the 4 kips I am only able to do at this pint!). it this what moost peoples' experiences have beem or do they mix it up and I am just in for a surprise.

thx!

Foxman

Boo yaa!! i can test my christmas "cold running gear" out in the southern california "cold". Tomorrows high a "frigid" 60. :-P

its gonna suck running with a head cold though...

Great video! It inspired me to complete our "Mastodon" workout for the first time. Mastodon is our pet 7-ton rimmed beast of a tire that the mechanics swear weighs 560 lbs. I'm throwing down the gauntlet to all my other deployed brethren or anyone else that has access to such a tire.

Gilrogan, T-bone, Elvis, Andrew Pajack...

Mastodon:
30 tire flips, Run 800m
20 tire flips, Run 800m
10 tire flips, Run 800m

As rxd - 21:17

M/80Kg/5'8/32

Warm Up
2x
Push Up x 10
SB Sit Up x 10
SB Back ext. x 10
Chin Up (Mixture Jump/free hang)
OH Squat BS

WOD. Run 3.8KM = 22.31 (20/12/07 = 24.20)

No achilles pain that I had last time.

Will start workouts today after a three-week sabbatical from the gym. 5K, huh? This should be interesting...

Webb, my one and only, be proud. Be very proud. :)

Cool video! Paul, that was impressive as hell!

That box is HUGE! It makes One World look like a shack. I am definitely gonna visit Charlotte one day.

Hey gnat, I too was happy to see a 5k run, but I still hate to run ;-)

Will be doing Barbara today (I'm behind). Won't be running the 5K because of a bruised heel. The stupid Gold's I go to doesn't have a rower either. I think I'll go for a swim...

Great tune for that video. gotta love the late 90's swedish metal.

Just wanted to give props to all those crossfitters who finished each round of Barbara in around 3 minutes (+/-). You all are studs!

29/f/110

barbara:

1) 2:49
2) 3:37
3) 2:59
4) 3:59
5) 3:00

pre: 500m easy row, mod CFWUx2 + Burgener WUx2 + stretching (so sore from making up row/bench WOD yesterday)
post: stretching

eric 34/m/140

1) 2:57
2) 2:47 (he just had to beat my best time)
3) 3:01
4) 3:55
5) 4:19

I forgot how much I hate barbara. eric thought this one looked easy...he was in a daze for a good 20 min post workout. :-) another one that looks easier on paper he said...he's really starting to drink the kool-aid now.

I am so sore but hate the 5k. I wanted to lift more to make myself so incredibly sore as I have a 4 hour spa day scheduled for sunday and two hours of that will be a full body massage. gotta make the most of it! after i typed that I just realized how crazy that must sound...I'm sure people can enjoy a massage without being sore, however I just feel like it would be a waste of money!

Perfect timing! we had the Dec 5K today in the IZ in Baghdad. Can't check the website for the workout till I get into work and what a coincidence! 24 min flat...cold as heck!

Gary/51/205....5k..22:51

Hey NCsheepdog! nice times on Barbara.

running a couple of days behind, first every Crossfit total

SQ 150kg = 15kg PB
PR 80kg
DL 190kg = 15kg PB

total = 420kg/925lbs

2008 goal = 1000lb CFT

Nadia: How long have you been CrossFitting?

Knocked it out in 21:39...best time yet in this environment. Shouldn't the big fellas get extra points for the running WODs? Anyway, just wanted to wish everyone a very happy New Years (going to take a few days off from the gym until 2008). Peace and love...

Ran outside
23:36

26/m/205

Ended up being about 3.5 miles or so but:

27:20

I ran with a buddy who runs a sub 18 3 mile and he laughed at me most of the way. >_<

Mike~

Bingo is the man... Keep fighting the good fight bro, we're pulling for you and praying for you.

MSN has 4 page article that prominently mentions CrossFit & severely criticizes Globo Gyms, isolation machines and other fitness jackasseries.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100184336&page=4

Deadlifted 250# yesterday. PR. Still tiny, still mighty. More than double BW now.

Rope climbed with men last nite. Wiped the floor with them. Tee hee.

Off to treadmill for 5k now.

Tony, I like the post-workout flat-on-the-back interview. I think you could break new ground at the certs with some post-FGB interviews. Catch people with their guard down and find out what they really think.

19:09 5K Row

damper 7.5, foot pad 2 (too high)
PB is 18:56, goal is 21 min 6K

159 lb 33 yom

Impressive work, Nick. Glad I don't have anything like that laying about.

Just got through the Pose running sections of the December journal; psyched to try it on this 5K.

#56,TJ

Great time for weighing 245 lbs, a very high absolute work output. I hold that Crossfit wod scoring, even across multiple wods, is somewhat misguiding in the perception of who is fit, using the Crossfit fitness definition. You should hook up with an erg and do quite decently, you'll get your extra points there instead, or anywhere absolute power is more important than body weight relative power.

Has anyone seen the Fittest games video yet that is on the Affiliates page?
http://www.youtube.com/watch?v=TOkepK_hLis

Has anyone seen the Fittest games video yet that is on the Affiliates page?
http://www.youtube.com/watch?v=TOkepK_hLis

taking an extra rest day

26:22 last time

33/M/200

25:08

Spider Chick, thanks for the MSN article it was pretty good although everyone that does crossfit are doing are their tips right now. keep moving is the key!!!

I do the crossfit workout approx 70-80% of the time (doing it for approx 10 months), the rest is actual lifting, arms, chest, etc. I really don't want to get "huge" but unfortunately pull-ups, push-ups, box jumps, etc cannot really add inches to your chest,etc. Cross fit is great most of the time but I guess for me lifting once a week is also beneficial. You can still be lean but add just a little weight and muscle.

24/M/74.5Kg

24:23 - did not enjoy this,first run I've done in months

Good article on the front page of MSN right now. Talks about flaws w/ health clubs, and functional training. Also mentions crossfit.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100184336&page=1

Should the 5k be ran in intervals or constant pace? I am doing this tomorrow morning.

Snowed in this morning, rowed 5K instead: 20:26

If the sidewalks are clear later might try to run the 5K this afternoon.

Sam

Age=27
BW=187

Ran hard for 20 mins straight. Be back in the afternoon to do my CrossFit Total.

Give the gift of CrossFit this holiday season!
http://stevesclub.typepad.com/

26:40

Bingo, It is ok to up your blocks, so you can increase your protein intake. I am 145lbs at 42 years of age at 5'-10. I am putting on muscle at 17 blocks but am increasing to 19 to get to 150-155.

bw: 184

Subbed 5k elliptical (left knee issues): 18:19

Thanks, DrewCFNC. Actually I'm just whining about my rotator cuff. I was a solid 153 with around 10 or 11% BW fat at 17 blocks, 2-3x fat until I wrecked my shoulder. I'm having trouble maintaining my weight because I am so limited in what I can do to work my upper body (no push-ups, bench, dips, cleans, overhead work, unassisted PU) and I'm shedding upper body lean muscle mass. Because I would prefer not to add any fat #'s I will probably not up my blocks, although I am at risk to get the same kind of feedback (as I did at dinner last night) that Spider Chick got from her CF gym when she leaned up too much.

Plus, I hate running, all the more since it's now such a big part of what I have available to me as an exercise ;=)

#44 Nick - I love a challenge, great time! Oddly enough 20 minutes ago I was telling one of the guys here we needed to get a tire. (We don't have the vehicles here) I'll try to do this one next week.

I hate running - did the 300 workout instead
16::33
That's a great workout!

The author of the MSN article, Paul Scott, is the person that set the wheels in motion for me eventually finding Crossfit. In 2002 he wrote a series of articles for Outside magazine called "The Shape of Your Life", which were eventually expanded and turned into a book. (I still have the physical copies of the magazines on my desk here at work.)

His work resonated for me for a few reasons. First, he consulted many different experts to formulate an overall fitness regimen. Second, he eschewed the body building mantra for movements that are functional for an outdoor athelete.

I modeled my workouts from his work for the better part of 3 years until I found Crossfit.

25:39

Got to play with new GPS trainer. Ran a true 5K with ~800 ft of up an down. 26:03 (3 seconds better than last time)
M/46/195/72"

25 yom 189
22:59

Anybody do the Catalyst Athletics WOD's?
I'm looking to increase my olympic lifts but don't want to over train. I've been doing the WOD on the main site here plus whatever kind of CrossFit style workout I can think up. Usually some work on my oly lifts then some kind of METCON. My conditioning is good, I guess I'm wondering if I do the CrossFit WOD and the CA WOD will it be too much? Any comments would be welcome.

5km row

19:04 (PB)

AL

It has been a challenge to keep any semblance of compliance with HQ's WODs in my present job, partly due to having command PT three times/week; I'm glad to report that I lead a class on two of those days, but that means I have to make extra time to workout on my own. Today there were no customers, meaning I could do my own thing on command PT time. So, since I've been wanting to play with the sandbag anyway, I did:

100#s of burping Grace:

100# sandbax C&J 1 rep, 5 burpees, 30 rounds, 26.20.

That's about ten minutes longer than the 150 burpee extravaganza. I'll take another turn at this with more weight in the bag. The first time I tried lifting 135 pounds in a bag, I couldn't believe how heavy it felt; felt like it was double the weight of 135 pounds on a bar.

I want to try a 5K working on the POSE technique later -

Crappy time : 31.20 but I made it

Age: 17
2.8 miles, 25 min

Ugh, final time was 44:03. But I did my sit-ups unanchored and all my pull-ups were dead hang and strict. Is that good?

Woops, that was Barbara. I have shin splints, so I think I'll be subbing the 5k for something with less impact.

Sub'd 5k row
15:49

35:40

24:24

#90 Tom: That's a hellacious row pace. Nice job. I'll try to break 20 later this morn.

#42 Foxman

Every cert is different in terms of the main WOD. Be prepared to do one large WOD each day, but that doesn't mean only one, either. It looks like it depends on the space, the amount of equipment and maybe just what Coach feels like. I've heard of Hellish Helen (longer than 400m run), met con WOD's with burpees, push-ups & pull-ups, Cindy... it varies. Just like regular CrossFit, be prepeard for everything, anything and nothing.

#69 Vinny - I am doing nothing but the Crossfit WODs (OK, I do the wimpy command PT also), and I've never been more 'massive' even though I've been on many different body building and weight lifting protocols. I think your assessment is not correct. Paul

22:54 pb

Raining cats and dogs here. Had to go run on the tread mill. =P
34 minutes

workout was good yesterday...still trying to work off the hoidays.

http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100184336>1=10710

interesting article, they give a brief mention of cross-fit, but the focus of the article provides an overall synopsis of what is wrong with the masses perception of a 'good workout.'

39/m/198#/6'1"

Weird times:

11/29/07: ~29:30 on treadmill
12/20/07: ~34:30 outside
12/28/07: 29:36 outside

Today, I ran (I ran so far a-way), but was I really that much faster on a treadmill a month ago?

m/36/170
24:34

73 Degrees w/ 73% Humidity in Lakeland, Florida. :)

Still fixing up from that stress fracture and the groin pull.

1 mile in 8:45.

approx. 23 minutes

I was introed to working out as a 20 year old through "Nautilus" training. I did it with a friend who had wrestled with me in High School. We were obsessive about pushing through to failure on each set. It took us about 10 to 15 minutes to work out and we were spent much like doing a Fran now feels to me. I think we had a crossfitters mentality about pushing ourselves to the limit and the results were pretty dramatic. After a few years I seemed to burn out on that system because of the high level of intensity. Holding elite shape seems harder than gaining it in some ways.
Any thoughts on similar experiences with past fitness models.
Crossfit has been like the answer to a question I didn't know I had. But when I started doing the WODs it was as if I had come home. I'm just one of those people that God designed to do crossfit.
I've been (My wife says,"obsessively") following the WODs for about 3 months and can't believe the change in my fitness and build. Thanks Coach. I get Crossfit.
M/52/180/ 6ft/about 8% BF

#99

Hi there. I am very new to CF but a veteran of running. Treadmills tend to run at slightly different speeds and in my experience are never 100% accurate due to the fact that the band often loosens up over time. Additionally, the fact that you set a constant speed for the treadmill and usually do not decreases it leads to the treadmill 'carrying' you to better times. You also have the issue of terrain and wind resistance. It is usually recommended that you set the incline of a treadmill to 1%-1.5% to mimic variations in terrain and wind resistance that you encounter on a track or on the road. Hope this helps.

44/M/6'/185

4.3 MILES--HILLS, SAND, DIRT...FUN!
TIME: 36:14 PR BY 1 SECOND FOR THIS COURSE.

ALSO DID OVERHEAD SQUAT PRACTICE:

25 @ 95
35 @ 135 THIS IS CLOSE TO A PR.
25 @ 115

CROSSFIT HAS APPARENTLY CHANGED MY BODY.I AM MORE CUT. AS A FIREFIGHTER WE ARE READY FOR WHATEVER WHENEVER. A NUMBER OF PEOPLE TOLD ME I SHOULD BE IN A FIREFIGHTER CALENDER. THIS I WAS NOT READY FOR. I JUST LIKE WORKING HARD BUT IT'S NICE TO KNOW YOU LOOK GOOD DOING IT. I LAUGH!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

49m/5'10"/227
12-20-07: 25:47
12-27-07: 27:26

Subbed 5k Row
19:16

29:32 (with 11-year-old CrossFitter son in tow)

Could have broken 29:00, but my son's shoelace came untied, which cost us precious time.

As rx'd

25:23
Could barely feel the 250 squats from Barbera yesterday. ;)

Nice job SPIDER CHICK with 250lb. pull. If you drive a pick up then you're my perfect woman.

27:53 time went down :47 seconds but it was after a 12 hour day. better next time.

bwt 248 age 32 male

29:00

Does the post workout pain ease up after a while? Or am I just pushing too hard too fast? I feel more functional doing the WOd but less functional trying to move at work the next day. Am I just old?
Does anyone have some cheese for my whine?

19:59, before doing crossfit I was a full-time runner. Not my best, I was faster before crossfit but I wasn't that strong before crossfit !

27.m.169.5'8
good day for a run...
23:45

I've been reading the comments here for a few weeks and I've come to notice something... Robert Sutherland, I'm pretty sure your Caps Lock key is broken.

40/m/190

cfwu x 3

run 5k
35:20 on treadmill

my goodness my legs hurt. thank god for rest day tomorrow.

I'm sick and tired of seeing how bad my times are compared to the nuts on this board. I'm an okay athlete but have very little natural strength.

But I can run. 5k in 16:30 today.

#69 Vinny,

I think your experience is unique. I have added inches everywhere except my waist, where I have lost inches. I went from like 210 to 222 lbs. I am new to the crossfit community, but I have never seen a video of a Crossfit athlete that made me think "boy, they should add a little bit to their chest and arms." I usually just think "boy, my Fran time stinks."

071228 right leg in cast.
071129 on mill w/2% incline 26:40
070926 27:00 at work.
070830 29:16 at home.

I have never run a 5K but I did it in 30 minutes today. Pretty stinkin' slow. Texas was a little cold today as well!

38M/175

still catching up on the WOD with family still in town visiting.

Barbara today:
1-5:00 12 w/kipping, then the rest jumping
2-5:10 w/all jumping
3-5:35 w/all jumping
4-6:00 w/all jumping
5-6:45 w/all jumping

Pukie wanted to visit after the first set and had to hold him off for the remainder. Man, I have to lay off the blue moons.

5K tomorrow
Stay safe all.

I have never run a 5K but I did it in 30 minutes today. Pretty stinkin' slow. Texas was a little cold today as well!

Is Barbara supposed to be done with all 5 rounds in a row? Are is there supposed to be a break between each round?

Thanks

23:49 as rx'd outside

m/30/191

Around 23:39ish. Lost track of time as my ipod fell off treadmill, thus I had to reset the clock.

5K in 27:15
Elevation: 5,650'

Jotoledo, DOMS or Delayed onset muscle soreness for pretty much any any muscle group will be at its worst 24-48hrs prior to a hard workout, so if you body isn't used to the workout you will definatly feel some pain, sometimes even lasting up to a week. The best way to repair the torn tissue is to increase the blood flow to the area several times a day, so for legs, do some quats. For chest some push ups, ect. This will not only stretch the muscle but help it heal faster

Ran 13.3 Miles 2:12.58

I did todays WOD along with Wednesdays since I missed it.
Todays WOD:
5K(ish) 27:44

Wednesdays WOD:
Squat: 185 lbs PR
Press: 115 lbs PR
Deadlift: 205 lbs PR

I figure they are all my PR since this is the first time I have tried to max out those lifts. I may have gotten heavier with a spotter, but I did them solo. I also finished today with 50 KB swings (2:30), since I need to work on my technique.

Go AF!

19:45 on the road

20:34

35yo/161

32/F/5'10"/155#

Today went surprisingly well. First, it actually stopped raining long enough for me to run. Then, I somehow managed to run a fairly hilly 5k in my fastest outside time ever, and only 01:32 over my fastest treadmill time. It was a good day :)

25:00 PR (for an outside course)

-and 02:22 faster than my last time on this route!

allison nyc #55-

april 10th will mark my 2 year anniversary of crossfitting.

61/m/179/6'

CFWU x 3
Burgener w/u x3

3 mile run

23:19 (pb, at least since the 1980's)

21/M/167/5'7"

I didn't help myself much today. Raining. Cold(35F). Hilly grass and rocks. Not a personal best for time
:-)

Ran out 2.5km in 13 minutes. Walked/ran back in 16.15 minutes. Left foot was hurting from the wacky terrain. Still, fun times.

22:43 NEW PR!!

Last time I ran 22:48 on treadmill when I went home to ND for Thanksgiving. My old PR on my streets here in FL was 22:48 back in June.

M/22/6'1"/185

Snowshoed the 5k and then some. Really fun. About an hour and a half, not really sure because I forgot my watch, but I kept my heart rate up the whole time. I'm ready for some hot cocoa and a nap. Shoot, I need to shovel first. These last two cycles have been really tough.

I ran 2.6 miles with the dog and this is short of the 5K so it didn't count

So i went to the gym and rowed the 5K 19:46min First time i rowed that far.

30 M 6'00" 100kg

Ste

WU .5 mi walk on treadmill
21:59 5K

40y/o M
75" 199#
ran 3.25 miles (out and back measured w/ car odometer)
time: 22:20

pretty funny actually...I'm on vacation, forgot/did not bring anything resembling running pants, did laundry at in-laws, left shorts...so I had to run in jeans, at least it was dark (not to mention cold and rainy).

35/m/180
CFWU X 2
1st 75lbs OHS and 25lbs weighted dips and pull-ups
2nd 65lbs OHS

5K run 23:44

Bot some Newton's runners a few weeks ago and used them today for the first time. Built for running on the balls of your feet, I found the run to be quite comfortable although my calves are a little stiff. Improved by 45 seconds over last time. Next time sub 20.

5k 20:30

#105 & All:

Which has better overall training benefits without excess wear on the body/joints: treadmill @ 1% incline vs. street-running with proper shoes? Treadmill @ 1% vs. trail-running with proper shoes?

I used to run a lot 30 pounds ago, but never had these questions settled.

Slice

Haven't posted in a while, good to be back.

5.8K in about 26 minutes. Legs, chest and tri's very sore from last few WOD's. Did the 5K row on the last one and found I was much better than I thought, having never rowed more than 1000M, did the in about 22 minutes which is close to my run time.

22:33 treadmill

5 rounds: mu-30#x3, row 1K (4:45, 4:55, 5:01, 4:45, 4:41)

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round.

Sub Row 5K due to snowstorm: 23:48
First time rowing 5K
Foam roll after

44/76"/192

24:03 (treadmill)

5K run in 31:16.

Ran on a snow, slush, ice covered track with about 110 M void of snow on one end that I used for a mild sprint each lap.

5K: 23:18

I was only able to get in 1.5 miles cause my calf started to cramp. My legs are very tired from those squats yesterday. But done in 13:21 maby next time Ill get the whole 5km or 3.1 miles complete

39/M/5'10"/195lbs

Substituted row for run and, since it was my first time on the rower, did 2K in 10:49. It was slow, but I was getting my form down.

35yo/F/6'"3"/190

5K
35min (run/walk)

Will sub this for 2 days of nordic skiing this weekend on Lake Superior! uberw00t!

Just moved to Black Hills, higher altitude takes a toll.

31:39

15/M/212

45/M/5"10"/189

21:38 very hill course.

25:52 outside in the snow - headwind and slippery road so wasn't surprised i was slower (felt good to get outside)

best time on this route is 24:17

I had 2 random thoughts today.

1. I wonder what kind of value CF would have for our service men and women that have come home disabled? (ie. Missing limbs, etc.)

2. I heard an ad on the radio for Gold's Gym and about fitness and how they are state of the art. I think it is ironic that CF uses age old and very simple equipment to accomplish some very extraordinary things. The treasure lies in the philosophy and doctrine. Some rings, a bar with weighted plates, a box, a weighted ball, a jump rope, a high bar, etc. have been around for a long time. Just goes to show how the newest technology isn't always the best way to do things.

Anyone have any thoughts?

Rolled out of bed and right into my running shoes. If I had stalled for even a few minutes, I would have blown this one off. Nice leisurely pace with a cool drizzle the last mile. I almost enjoyed myself.

25:57

Afterwards, I enjoyed a nice big bowl of Kellogg's Frosted Mini-Wheats. Whole wheat goodness on one side. Light frosting on the other.

Zone friendly I'm sure.

2/3 mile warm-up

3.31 miles (used Map My Run)
25:43

When running POSE, does calf soreness eventually go away or is it indicative of bad from?

23:00 on treadmill

3 sets inch worms
3 sets iso-ballistic pushups

pre-1.5 km jog, hip warm up, ABC's, 5X100m hill accellerations
wod-19:59, 10:02/9:57 splits
Tuscany loop, undulating terrain with some snow and icy sections
Felt better than a week ago, warm ups was better
post-30 HSPU

First Time Poster - 12 Days into Crossfit. LOVE IT

26/M/6'3"/196lbs

Did both 5k run and 5k Row

5K Run - 22:27 (on treadmill)
5K Row (3 min rest after run) - 21:31

Both my times beat Dec 20th when I also did both

I'm just saying Cross Fit is great no question about it, but if you would like to bulk up somewhat I believe some lifting each weak is okay and necessary. I guess its whatever works for each person. That way with lifting and Cross Fit you can increase size but still stay somewhat lean.

Anyone that is "big" in crossfit most likely was somewhat muscular before they even started cross fit. You have to continually increase the weights you are lifting to add muscle size. Unless you have a plate on your back or someone sitting on you, 50 or 100 pushups cannot add that much muscle mass. Perhaps 10-20% old school lifting the rest cross fit. can't we all get along.

I'm still going to lift weights once a week. If it was good enough for the Governator its good enough for me (although no roids..)

22:04 as rx'd

29ish minutes. definitely wasn't going for any records today.

25:52

Subbing shoveling the driveway for the 5K. Should be a solid workout with all of this snow today.

#159 (rebel4):

At the military cert I attended, they had some testimonials from the SEALs that work for CFHQ (on the effectiveness of CF in military operations), and one of the guys (due to the nature of their unit, I won't use his name) related how he was injured in combat whilst overseas, and used CF to get back into shape. (It wasn't a completely disabling injury, such as an amputation, but it was pretty severe: shot through the hip, IIRC). This was after going through ineffective "traditional" rehab, and he said it (CF) basically saved his life, career and marriage. It was very motivational to hear how someone who has injured in action was able to "get back on the horse" and not allow it to limit their life.

AL

not much of a winter weather runner so since I was indoors at OPT I decided to stay indoors and subbed 5k row. 20:33 was is 18 seconds slower than last time out. I struggled with the breathing a little more and the middle 3000-4000m was mentally tough.

great job Rob C. Was that 30 hspu in one set?

195/46/M
5K row....17:59
Outstanding effort Paul Burnam! Tire flips and slamballs is your signature WOD at CrossFit Charlotte. What is in store for us at the next cert. in Charlotte March 15th?

M/33/173
5k run as rxd
Liechfield-Plantation-Truslow-Liechfield-Park-Plantation
This was a hilly course.
21:58

In place of the Run Keith W. came up with:

5 rounds for time with 45# Barbell:

5 Good Mornings
10 Squat Jumps
15 Hang Squat Cleans

I did a slightly different version because my hip flexor is still pinching when I squat deep with weight:

I used a 72# barbell and 20 kg KB

5 Good Mornings
10 KB swings
15 Hang Power Cleans

19:40

It felt great. I couldn't stand the thought of not training so I'm working around it. I'm stretching like crazy, icing it and I'll get a massage in a few days if it doesn't go away.

Nadia: Happy anniversary! I asked because your times and weights are so impressive and because you weigh a little less than me.. I'm looking forward to Maybe being as tough as you in a year if I keep working hard.

By the way Karen.. 250?? Holy crow.

Thanks for the comment on DOMS Kyle.
Makes sense

Nice workout. That 50lb looked like it was full of air! Solid.

Just saw this on elitfts. Don't think anyone has posted it yet. Great interview with Rip about head position and back position, etc.
Well worth the read.

http://www.elitefts.com/documents/texasbbq-2.htm

PB, that was legit.

kstar

26:50
5 years ago: 16:15 ...whatever haha

37m 185
23:10

5k row: 20:42

Wished like hell I could crack 20minutes. Alas, there's always next time.

3 rds
55lb DB swings 50 reps
bench bw 30 reps
29:35
Last 20 reps took me 8 min.
bwt 160

31 YOM
5'10"
175#

5K - 17:51

36M/5'10"/170#

Ran on my old treadmill. Gauges aren't working so just ran at a good pace for 25:00 (well above what it usually takes me to run this distance). Opted not to run outside b/c I'm fighting a cold and there's a 39F rain outside.

F/33/145/5'5"

5.5 k 36:22 - this is not very good -- though a little rusty today.

200m walking lunges -

F/26/135

30:57

I love the Mastedon workout. Would love to get my hands on a tire that big!! Keep up the faith and stay safe downrange. I'll be back in 30 days myself.

Did 3 miles as my legs are absolutely on fire after previous two days workouts, plus 2 hours MMA training at night.
36/M/6'/252BW 28:37 tied the same time for my 3 mile run I did on Wednesday.

Lead, Follow, or get the hell out of the way!

F/20/152/5'8

25:00 - 5k

Subbed 5K row @ CF CHAOS (Thanks Joey)
First time rowing ever: 20:27
Took me a while to get my stroke right but i figured it out about halfway thru

Supplement question: Does anyone take Amino Vital or Endurox? I take Amino Vital now and I like it. The guy who introduced me to CF (superb triathalete) also introduced me to Amino Vital. Come up on the net if you have any comments on either

23.15, about 45 seconds off my PR. First full cycle back after stress- and injury-related rest weeks.

Tariq

29:00 not my best

M/44/70"/230

first post to CF -

did barbara today - only got four rounds in, ran out of time (just before pukie should up!)

PUs were mostly jumping.

times;
rn 1 4.08
rd 2 4.54
rd 3 6.27
rd 4 6.41
rd 5 - no time

terrible first showing - but I am excited to see how the year with CF plays out and what my time will be like next year!

CrossFit Total (make-up)

Squats 345
Deads 410
Press 170

Total 925

http://stevesclub.typepad.com/

M/24/179

22:23

My legs burned the entire trip after yesterday's workout. Is anyone here around the Patrick AFB area?

male/35yrs/190lbs

as rxd

26m18s

25/m/190

25:00 on the nose

good run, although the treadmill at the gym would not go any faster!! 23m 28s

#159 rebel4

Emerson was once quoted as saying "Build a better mousetrap and the world will beat a path to your door". I interperet this quote as meaning that sometimes there isn't any better way other than what is tried and true.

Cheers.

f/31/135/5'4"

WOW!
I guess my hard training has been paying off.

23:51 in the freakin' rain no less.

Running is not even my thing. That last one sucked with the stitching and the plantar fascitis acting up ... Really can't believe it. I think the diet is helping, too.

Can't wait to see what's up in '08.

Cheers!

23:55

44/179

Well, I post the bad as well as the good:

26:48 on the mill @ 1%.

The Holiday Cheer is catching up.

26:10
on stupid inaccurate worthless treadmill

31/M/163

Sub WOD

Swim 1 mile. 37:08.

Well due to a possible torn meniscus in my right knee, I rowed 5K. First time on a row machine.
Luckily they have the Concept2 here at my base gym.
23:17 damper-10
I didnt even realize the damper setting til I was done. LOL I am not the brightest bulb. I really enjoyed the row. That was very challenging and a lot of fun. Cant wait to do it again.

44/m/161#

5k run

23:57 PR

I am still shaking my head at all the awesome sub 3 minute Barbara times yesterday, especially people that kept it up in rounds 4 and 5. That is absolutely amazing.

27/m/6'0"/185

as rx'ed

19:50...

last 2 mi was 12:00

rock out...

I got my run in yesterday. Went approx. 5k in 30 min.

Today was all about Barbara
5:15
6:40
6:26
6:37
6:30
total
43:37
jumping pull ups.

Did CFT before my jog yesterday. Wasn't going to post but what the heck.
dl 235
sp 75
bs 165
total = 475
f/37/144

27:07 2min slower than last time. 18 degrees and snow covered path. I watched pose viedo in dec journal and ran pose style.

M/51/170

23:35

not one of my better efforts...

BW 70kg

C2 Row 5km
Drag 4
20.25.1
SPM 19
Watts 190
Ave 202.5
Cal 954

5k out-25:55
5k back-26:17
Not great, but ok considering that it's 20 degrees and the whole thing was done on ice and snow. Tried to POSE as much as I could.
Great time Crisco. I'd love to see sub 20 some day...

5k- 22:05

31:01......no excuses except my feet go before my breath. I stopped and walked a lot.

20:58 on treadmill, with some gas to spare at the end

5k: 22:50 pr for this course by 17 seconds and the best in months.

Pre: 5 min C2, CFWU, TGU and KB juggling.

Post: Catch breath walk and easy 3 min C2.

28 yom, 180 lbs

20:55 as rx'd

Ran on treadmill

24:49

m/33/70/198

24:25
pose method feeling better

First WoD, haven't exercised in a couple of weeks

24:10

32/m/215/6'5"

22:16

On treadmill 1% incline

26/F/115

Ran the 5K at my friend Mike Mc place---the man who go me into CrossFit. Almost one year aniversity with CrossFit---Yay me!

30:39 (PR) --- Ran the wrong direction then turn around (extra 200m); Got real bad abdominal cramp half way through the run and my Ipod quit on me
:( Beside all these problems---it was a good run.

Later, I challenged my friend Mike for 5 rounds of 20 push-ups and 20 sit-ups.

Mike 8:49
Me 8:48 Yay me again!

f/25/141

39:56. I attempted this on the treadmill. Didn't really run - it was more like a brisk walk/pathetic jog. Cramp on my left side kicked in about 20 minutes into it and that slowed things down significantly. Seeing as how I haven't ran since about 1995, I'll take that time. At least I didn't quit. Right?

Yeah, I know. I suck.

24:17 @ 8 mph w/ 2 short gatorade breaks vs
23:18 @ 8.1mph 2.3 mi, 7.9 for .5, 8.1 for rest 11/29/07 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 133, hr max 178. 10 min ellip wu 18/18.

cassandra, keep at it!

no wu
at the track

22:57 PR

utilized the POSE

12:11 for the one arm snatch/pullup video WOD from yesterday, done with 45# db, kipping pullups. I watched the video and thought that it didn't look too bad, I can do that. Well...sort of. Thanks Coach! BW:171 Y/A:59

5k - 21:41

24:51 on the 5k
23:48 at 3mi

That's about 22 seconds faster than a couple of weeks ago.

PR is 21:00, the road back there is long.

27/m/168

ran it with my two labs

22:16

meant 24:16 above. was thinking of last time when I broke 23 minutes for the first time.

20/m/162lbs

Ran it in 24:05 mins on Tredmill, Felt like forever! 1st time ever running 5k in my life, and still recovering from 2 ankle injuries due to drinking and jumping off the roof of a Mcdonalds in Kingston Ontario, P.S. dont do it! lol Crossfit has changed my fitness perspective and i owe them my health, thank you coach.

Kyle Pichie

20/m/162lbs

Ran it in 24:05 mins on Tredmill, Felt like forever! 1st time ever running 5k in my life, and still recovering from 2 ankle injuries due to drinking and jumping off the roof of a Mcdonalds in Kingston Ontario, P.S. dont do it! lol Crossfit has changed my fitness perspective and i owe them my health, thank you coach.

Kyle Pichie

20/m/162lbs

Ran it in 24:05 mins on Tredmill, Felt like forever! 1st time ever running 5k in my life, and still recovering from 2 ankle injuries due to drinking and jumping off the roof of a Mcdonalds in Kingston Ontario, P.S. dont do it! lol Crossfit has changed my fitness perspective and i owe them my health, thank you coach.

Kyle Pichie

As rx'd

25:55

M/32/170
cfwu x3
28:20

m/33/175

5k outside
23:17 (9 sec slower than last time)

20/f/5'2/150

28:33 on treadmill. Fastest I've ever run 5k, but because it was on a treadmill I'm not counting it as a pr.

4.04 miles in 29:33

56 y.o. 5'10 154lb

19:23. Ran this on a treadmill.

36yom/6'/205

taking a couple rest days to let my body recover
r. abductor's feeling a little inflamed

First WOD!! 23/m/6'2/185

Haven't done a 5K since high school cross country.
Did it in the cold nebraska weather in 23:32. I think I am going to like CrossFit, being in the Air National Guard.

ROW: 15 min 4085
Lifecycle: 30min 10.6miles

5 Rounds:
10 Shoulder Press
30 Back Ext.
50 Crunches on Fitness Ball
20 Oblique Crunches (ea. side)

SWIM: 1000 yards

Deadlift/Pushup WOD

135 lbs deadlift x 15
Pushups x 15

10 rounds

Ryan: (M,21,602,185 lbs)
as rx'd 16:37

Charis: (F,19,509,145 lbs)
95 lb deadlift -- everything else as rx'd
36:00

29:20 (+2:02 from PR)
Call me Captain Slow...oh wait, that's James May...

25/f/105

first time with Barbara today.. I only made it through 3 rounds and i felt ill for an hour afterward!

5:59
7:18
8:20

horrible

I started doing Crossfit on Wedensday...I'm extremely sore, I love it. I used to play football back in college then now I am out and have since ballooned up to 250, within the last 3-4 months I have lost 15 lbs. but I have hit the wall and am struggling to lose anymore. Hopefully crossfit will get me losing weight again, these workouts are intense. Today was the first day I actually finished the WOD (5K in 28:42) not too shabby, but I've been running to lose the weight. Wed I subed mondays workout so that I wasn't maxing out first day, could only do 100 burpees out of the 150 and it took me 24 min. Thursday I could only do 3 of the 5 rounds and had to use the assisted pullups (rd 1- 4 min, rd 2- 5:30, rd 3- 6:30). Looking to improve. Also, if interested I am looking for a workout buddy (Nampa, ID) if anyone is interested.

subbed 5k row, for the 5k run:

20:20

fun fun fun

29/M/5'9"/172

22:49-As Rx'd

#169 Allan Luomala

Nice to hear how CF has changed someone's life for the better after an injury. It motivates me to hear stories like that.

#191 Travis from Reno
Well said. Sometimes the old ways are the best ways.

25/f/5'2/133#

WOD:
run 5k = 21:30 (i think this is new pr)

post:
run 25 minutes = 3.33 miles

burg warm-up, snatch practice, clean practice,

"Jumping Diane"
15-12-9-6-3
deadlift @ 155#
hspu (heels against wall, forehead to floor)
jump to touch target 12" higher than max reach
time = 6:54

burpee-pull-up/unanchored sit-ups
21-15-9/30-20-10
time = 7:24

29/f/110

24:56

run on TM, horrible time. runs have been so tough since summer ended and eric and i stopped our twice weekly 5k or 10k runs. my legs and entire body are so sore.

pre: stretching, foam rolling
post: 1x5 HSPU + OHS practice

allison nyc: you are doing great and put up much heavier weight then i do! Your gains will be fast as you have already learned the oly lifts and are going to certs left and right. i spent my first 10 months or so of crossfit cherry picking WOD's which i think really hindered my progress. i only focused on WOD's i could do and was scared away from oly lifts. good coaching by a few trainers really made a difference.

cleverhandz

i just want to say i am exhaused everyday after reading your posts. i don't know how you do so much. You are one tough cookie! :-)

a day in the life of cleverhandz:

breakfast: 6 mile run

WOD: 1million burpees

post: basketball game

then after the gym as you wait for the shero's you've got like 40 min to kill so:

Murph, followed by Linda.

seriously women, i am in awe. you are amazing, keep up the great work! I don't know how you do it, and congrats on that 5k PR! :-)

21:51

M/24/180

Cant believe I can still run this fast!

34/m/170

Row 5k: 19:20.3. Beat my last time this WOD came around by 25 seconds - sweet!

warmup: 3x10 burpee/jumping pullup (is there a name for that?)

I almost passed out w/ Barbara yesterday...I love it!!

Ran on parents funky treadmill.

Did 4 intervals of 1 mile.
Warmed up with 10min mile (6mph)

Decided to experiment with my pace.

Mile2
avg'd 6.7mph for about a 9:00mile (heart rate at end was 145bpm)

Mile3 (after 5min break)
started at 7mph and ramped up to 7.5mph to finish
8:26 (170bpm)

Mile4 (after another 5min break)
tried to keep a 7.5mph pace. No go. Made it to .8 miles and I jumped onto the sides to see the hr at 181. finished around 8:20.

Running is tough at 5-8" 175ish after Christmas!

19:56

even 9.2 mph pace XD with people giving me weird looks for the last mile of grunting

Still "actively resting": 4 miles total @ level 10 on elliptical (5k in 21:41 with 150 Avg. HR).

Pre: CFWU, practice rope jumps, Burgener wu.

Post: stretching.

M/29/5'10"/190

Back from vacation/slackoff time.

Just jumped into it, 28:45 on 2% incline treadmill. meh. I swear it came up again between the "compare to" date and now and I don't think I beat that time.

Then saw that I missed the CFT, so did that afterwards.

SQ: 180/200/215
SP: 85/95/(f@100)
DL: 225/245/260

Total: 570

better... I believe it was 520 last time. not getting the 100 makes me unhappy though.

Skipped CFT (Just finished my first week of crossfit!) did "Barbara" in 36:24 (used Gravitron assist, and could knock out about 8 pull ups first set, then the rest was pure pain... pure negatives on the last 5 for the last 2 sets). I did the 5K in 21:16.

Great first week... my whole body has hurt all week,esp. lats.

Off to jiu-jitsu class!

Tom 34M/5'9/195

1.25 miles in 10min
Got busy w/ work.
Ran later to finish wod

2.0 miles in 16:16

1.25 miles in 10min
Got busy w/ work.
Ran later to finish wod

2.0 miles in 16:16

35/180
5k 23:30 and 500yrd swim

Bwt: 134

Rowed 5k

19:58 (pr)

This was definitely hard for me to get under 20

5k run on treadmill @ 1% incline: 21:19.

#241 nadia! thank u for your kind words. really i don't do so much ALL the time. just when i have the time + any of the following reasons:
1. i feel really good so y not work on more stuff (specially stuff i suck at)
2. i feel the need for a good self hazing
3. i had a bit too much holiday cheer and have to pay for it, hah!

and YOU are one of MY sheroes! with your warpspeed Fran time that i don't think i'll ever catch up to! hehe. you keep it up too, and thanx again.

now be good to yo bada$$ n rest those sore places :-D

22:03 (PR)

M/56/205/70"

Snowing here so did this one on the stairmaster, no leaning, levels 11-13 27:52. Slow, will do better next time.

Well our schedule has been all goofed up, so...

56/M/188 Crossfit Total 715 a PR by 5 see details on 071226

47/F/125 Barbara Belinda came in from the garage after this and proclaimed " That was fun" and she wasn't being sarcastic. She also kicked my butt. Details on 071227

1 mile, 7:01. both the lab and i are slow as heck.

m28/205/6'2"

21:27

M/33/6'4"/225

30:57

Very happy with the effort considering I haven't run in 10 years and am not the lightest on the feet.

46 - 6' - 225#

CFWU x 3 (High intensity)(Got to 179 HR peak)

Rowed 5K: 22:01

Room for improvement. Was gased by the warm-up but that was the plan.

Solid workout, looking forward to rest day. Cold and rainy at the beach, makes hardpack out of the soft sand. decided to row.

My first HEL WOD!

Angie in 21:38. Can't wait for the next one!!

27 / female / 74" / 175 lbs

24:39

Haven't ran in months, maybe a year, as it is very painful on my knees and back (broke L5 Transverse Process years ago). Ran 3/4 of a mile (8 minutes) on the treadmill and decided to finish up with 2.4 miles (28 minutes) on the elliptical. While it may not be as good a substitute as rowing, I figured it was better than hurting myself running and it was better than nothing at all. I'll gradually increase the distance on the treadmill until i can do the whole 5k. Oddly enough, when I broke my back in January of 98, we were training for the L.A. Marathon and I had just completed a 21 mile run the weekend before. I've ran since then, but very little since leaving the Corps in 03. Got the Ibuprofen ready for tomorrow!

Wasn't quite sure where the 5K mark was, but...

21:10 (about)

M/38/6'3"/223

31:45

Last 5k on 071220 was 36:25

Under 30 next time?

In the morning I did:
- 5 sets of: 10x pull-up + 10x ring push-up
- run 5 km in 28:51
- 5 sets of: 10x pull-up + 10x ring push-up
In the evening I did:
- w2d3 of the Burgner oly program. I used 40-50-50-55-55 kg.
have fun: Johan

I wouldn't usually post today, since I didn't run, but I DID hike 4.5 miles, and it was a serious workout--for me. Especially given the conditions: sore from yesterday's hike and Barbara, treacherous, icy footing in the snow, the 8,500 foot elevation, plus another 1,000 foot elevation-gain, and a nasty cold.

2.5 hrs.

At San Jacinto State Park, top of the Palm Springs Tram.

I was so pissed off at my lackluster effort yesterday and the fact that my ankle (sprained Oct 12th) still hurts with every step, I spent the first half of the day doing rehab on it (plyos, calf raises, wobble board). Then I ran 5k as fast as I could punishing myself for getting lazy and soft. I thought I was going to puke. With all the rehab work, I'm up to discomfort with every step rather than pain.

20:22

I'll take it under the circumstances. Rest day slow run tomorrow unless the surf is good.

I again am beaten by a Crossfit WOD. I attempted Barbara and will run the 5K in the morning.

Round 1 3:42
Round 2 3:46
Round 3 6:00

That was it. Pukie came to visit with a vengeance during round three. Should not have eaten anything...

Because last time this came up and it was choice b/t rowing and running and I did running, I think im going to opt for the rowing...but I have no rower...so I am actualy contemplating 500 SDHP (35lbs women) ...has anyone ever done that many? Is it do-able????

:)

JULIUS,

NO, IT'S JUST EASY, FAST AND MY STYLE. I'M REALLY NOT YELLING AT PEOPLE. THAT'S NOT MY STYLE.

YOU DID SEE MY POST THOUGH!

ROBERT S.
TUCSON, AZ.

22:44

Happy 30th Birthday to my beautiful wife, Amy!!

M 36 5'10" 149.5#

3.35 mi (5391.3 m) in 28:02.00 (PR by 0:21)
Laps: 13. Fast: 1:56.60 (13); Slow: 2:17.08 (10); Avg: 2:09.38

Dec 20 2007: 28:23
Nov 29 2007: 28:45
Sep 26 2007: 32:06

38/F/5'10"/192#

End of my 2nd week of CF - tomorrow's rest day is the beginning of week 3!

35:06 - 5K (on treadmill - I like running outside better - but I don't like running in snow)

Did i ever mention that I hate Treadmills?
somewhere between 21 and 24 minutes
@1% incline

49/F/5'4/128#

Second workout after month off for hip flexor physio (still going). Can't walk more than 300m without pain but can row so 5K run is out and rowing is in.

pre: modified warmup including SS, PUs and strict PLUs.

3K row on C2, 16:43

post: SS, 1min plank, stretching (not hip)
* Anyone out there with hip pain, problems or other negative stuff, don't ignore it - get individual help by a professional. I'm spending time and money away from CF because I tried to work around and ignore what started out as a "little recurring tightness" in the hip.

38/m/194

24:40 w/16 lb IBA

2 mi 28 min 15 sec8

216

31/M/190
CFWU x 3
5km run: 24:40 on treadmill

32/male/165

22:09

PR by 49 seconds

Just took a week off so I decided to do this for Saturday even though it's a rest day.

Of course I ate a ton of junk food. Still my time was 24 seconds better than my last 5K

1st Mile 8:22
2nd Mile 7:53
3rd Mile forgot to record time.

Total time was 25:16

john

FINALLY broke 30 minutes. Of course that pales in some times comparison, I guess I am a slow runner. Hoping to find some POSE coaching in Chicago to get over this 8 minute mile hump.

as rx'd:
29:57

No time because my iPod died 3/4 of the way through. Probably was about 29:00.

43 yom, 212#

5k @ 1% incline on treadmill
28:32

26:14

Jeff-
@ West Seattle Stadium
21:42

46yom
Rowed 5k instead. Ran everyday while I was gone over x-mas.
19:42

21.17

PR, 34 seconds faster.

21:18 last time under 20 min got to get back there

M/45/155/5-9"

3.1 Mile course around town with hills = 29:45

CFWU x2

5K as rex'd outside

19.57.

Rowed
20:17.8

Edmonds Route 5.10 miles

SWA - 45 min
SRA - 43 min

First day of Crossfit 28.23 minutes on a treadmill.

24/f/5'6"/148

34 minutes

22/m/6'4"/180

Friedrich park run forwards

22:37

5k on treadmill

TIME - 23:31

new personal best on 5K row.

19:35.5! Last time was 19:48.

5K on TM

25:43 (indoor PR)

d - 29m/170

5k row: 21:13
2:07/500m pace
169 avg watts

29M/5'6"/163#

5K - 22:10 (PR)

7:20 min/mile

Friggin' hated this run. I'm still recovering from the flu and my right calf cramped up immediately. I'm sure it has nothing to do with the fact that I haven't run more than .5 miles in several years. This coming from a man who ran several marathons in the late 90s... Thanks CF for showing me my weakest link. Its all good and I can't wait til I'm healthy again.

37 minutes
Run/walk

Charity-
Jeff @ work
TM @ 1% incline for 1.1 miles until my IT band acted up then I finished w/ 20 min. on the Cybex.

27yo m/6'2"/195lbs

27:23 for 5k followed by one round of Barbara.

My heart rate was up around 178 or so, which I thought was kind of high. I guess is just goes to show that I'm not in very good shape.

25/M/195 5k 30Min.

30:08

M/28/180 18:37 in the dust and smoke of Balad

25.27

m/45/180

3 X CFWU
row 5k (22:47)

51/yo/M/190/5'9"

34:02 on treadmill

felt lousy, ok Nicole, you win. Gotta Zone Diet now!

Ran 3.2 miles in 25:19 (PR was 25:00 last week). For next time, remember 5k = 3.1 miles only.

5K
time= 26:05

Ran 5 km. Time=22:15.

23yo M, 209lbs

22:19

30/M/5'10"/182

3.1 miles on treadmill, 1% incline

23:00

Ran 5 km. Time=22:15.

subbed 500 SDHP 20kg kb

23:01

6'1 bwt a lil tubby 92kg

5k on eliptical: 22:50

5k on eliptical: 22:50

as rxed 24;47

couple days late and about 100 seconds slow

5K SUB Life Fitness Elliptical

29:11
----------------------------------------
Compare to 071129

5K SUB Elliptical

21:09

22:56 PR.

Tim: ran yesterday.

5K with 1000ft of elevation change, 27:23 (PR)

Not sure how I got a PR; I just didn't slow down when I wanted to. I guess that was enough.

One of these days I'll have to try a flat 5K and see how my time compares to others, but for now I'm just happy to see my time drop steadily on the same course I always run.

34m/6'4/210

22:52 on treadmill

25:32 Worst time of the year.

24:22

185lbs 26yo male

Ran in about 27 min. Great job babe, I'm so proud of you!! You rock my socks off.

-A

22:52

21:21mins. beautiful running as the sun came up!

12/30/07 - 21:30 PR! (since years ago)
12/4/07 - 24:21 Stopped to tie shoe twice, didn't know the area, kinda got lost and hurt my time
9/22/07 - 22:55 - ran 30th birthday race with travis and started WAY too fast
8/25/07 - 22:32 5k in salem

24:30

wore 1lb leg weights and hand weights though

whoops, forgot my info

M/20/6'1''/192

27:15 on snow packed trail

done on 071229
24:40

Age 36
BW 189

23:56

EEJEJJEJEJJJEJJEJEJEJJEJEJJEJEJJEJEJEJJEEJEJEJ
M/34/168
23:30
felt tough

dec 29 = 27:04
nov 29 = 26:02

M45/250#

5K trail run, steep, muddy, wet and slippery.
time = 36:10

M/31/195

9 mi nordic skiing on Sat, 6 mi Sunday

Bald eagles, woodpeckers, nuthatches, deer, all good!

A few days after the fact, but still needed. Did it all POSE - definitely noticed a difference in pace and comfort. Calves will be a bit sore tomorrow, though.

19'49" on hilly road course.

in VT
sub'd x-country skiing for 2.5 hours

Age 52/BW 250# rowed 5K (22:26.6).

25:56

Did CFT then a leisurely run of at least 5K.

************************************ 12/30

Sub'd: 4:00 deepwater running and 100y swim x 3 = 19:12

~6k: 35:14

M/21/157#
Time: 25:30

26:34

Tried to do this on New Year's day because gym closed. For some reason, this is the one thing I can't do on comeback from hip resurfacing surgery 2/28/07. Bump skiiing, tree skiing, other crossfit stuff absolutley no problem, but leg stiffens up and hurts after a little more than a mile.

32/M/235

late entry due to no computer available over the holidays.

CFWU x 3

23m49s slow time for me.

29:56
This is a PR since my motorcycle accident in August which involved moderate left knee, head and neck trauma, still haven't been able to complete 5K without walking a little but getting there quickly
071129 - 33:26
071220 - 31:31
today - 29:56

M/24/200
24:32 (treadmill)

5k jog...

in the snow and cold and wind. Priceless.

28:36 treadmill

Made this up on 01/02:

5K on treadmill:

24:07

Not great, but it was a treadmill after all...

M/35/154.5

The Zone Rox. My first 5K in many years. I was pleased but I know I have a long way to go. 3 months ago I wouldn't have been able to finish this WOD. The Vales inspire and motivate me.Thanx Jeff.

Treadmill @ home 31:10

no w/u

row 5k C2

23:45

M/31/6'1/192lbs

CFWU X 3

Time: 24:21 (NEW PR!!!)

Cant wait for the next 5 km.....

34 M 180 ( a few days on Zone now)

did 5.38km in 40:00 mins. with the spousal unit and the canine. I was running a few extra blocks while she did the usual loop so we could stay together. Didn't do my fastest.

My dog (Newfoundland) needs more crossfit. She was really dragging at 3 k, which slowed me down till I passed her off.

Time: 28:48

24:03

43/m/165

3.7 miles

27:54, first run this winter outside

3.3 miles
26:49

30:32
first 5k since my broken leg.

38/M/195--Syracuse
No gas...
24:33

meyer-23:12
godfrey 24:24
Edler ?
Kastner ?

Did this again later for some reason

28 mins for 3k, 33 mins back to the house.

No WOD totday, only CFWUx3

27:25 / zero laps under 1:45

071220

5k Run

47:53

071228

At home

44:45

cindy 32:49, 1 sec pr

Rowed 5K
24:50

170/m/29

21:38 PR (worst time ever)