perfect

I will be subbing rowing instead because of my damn Achilles.

Thankyou. This body is a little beaten up from yesterdays WOD. Can't believe I consider a 10k a nice break!

35 degrees celcius (100 F) on the west coast of Oz tomorrow. Might have to start the day with a nice little 10k on the beach early morning.

going mountain biking 10k (still doing the cf warmup don't worry)

I guess I will be running in the snow. I can't stand 10k on a treadmill!

S/F

I think the last three 10k's I've been at the fire station. I hate treadmills!

Great video, as usual! That'll be great for Neil to watch to help him get his kip going.

10k? School will most likely be cancelled. Our gym has child care, but is most likely already full. Hmm. Maybe run laps around the living room?

How do you active duty crossfitters in the military manage DOMS and your regular missions? It seems like it might not always be a good idea to blast yourself with a CrossFit workout if you have to go out and put your life on the line the next day. Can anyone comment on how they handle this? I'm curious.

Hey,
After this past week of WODS my shoulders have been really bothering me. Anyone have any ideas to help this as far as exercises and/or supplements?
Thanks

www.mapmyrun.com for those folks who hate treadmills (like me)

Oh, thank God! My low back is super stiff right now (thanks dead lifts), and I was just thinking that maybe I should just do a run tomorrow. Praise the Lord, thanks coach! 10k is a welcome relief.

Can't wait for the 10k... its been a while since I've run one of those.

#9, it's probably not what you were thinking of, but whenever my shoulders/back are really bothering me, I normally get a massage. Then again, it helps when the close family friend is a massage therapist :)

www.runningmap.com is a great resource too! You can track the distance and the elevation change as well.
The weather network is calling for 20cm of snow here in the Ottawa Valley for Friday. Makes for a great calf workout in the fresh stuff. Should be fun, now if I can only pawn the kids off on the neighbours...

Excellent. I'm a day behind and this will be a run on Saturday. I'll do an 8-10 miler with a 20lbs ruck. I wanted to get a ruck run in.

HooRah!

I love running i get a mile in 6:00 min so i will do pretty good.

#8 - MB

Typically do the WOD after getting back from missions... makes getting horizontal that much more desirable!

Dang..I can't believe I'm 40.

Wow, I've never done a 10k before. I've done a 5k, and even a little more, but I'm looking forward to trying this!

#2/Adam
Rowing 10K is an acceptable substitute for running it? I know you said your heel hurts but then could you split the difference into 5k running and 5k rowing?

Will substitute 10K on a bike (50% week). My knees can't take long distance running anymore...

HEY! Nicole didn't teach us to squat like that at our cert. :-(

<-------Jealous! LOL :-D

As always, Adrian doing a great job...ah, memories...

#9 - Craig, it's pretty normal. Unless there is acute/sharp pain, you don't have anything to really worry about. I've been building up to 15 x BW overhead squats, so on the 1 and 3 days I'm working on them before the WOD. Combine that with an impromptu ring session after Nasty Girls last week, my shoulders have been feeling pretty beat up. It's just something that comes with the territory. Think of it as your body correcting muscle deficiencies :-)

Make sure you're eating right (read: Paleo/Zone). Also, if you aren't already, get on Glucosamine, it should do wonders for many of your aches and pains. If you're shoulders aren't very flexible (which they probably aren't), work on shoulder pass-throughs with a dowel, that'll help open them up a bit...as will throwing in a few kip swings to your warm-up. I hope this helps some!

http://europathebarbarian.blogspot.com

Another great kipping video by Adrian. When I attend my first certification seminar I hope he is there.

#8 MB
If we never did PT for fear of soreness on missions, we would never do PT. The effects of doing tough physical training are an advantage not a hinderance. Besides not all of the guys doing this program are infantryman.
We were talking about today being a run while doing last nights WOD. Sounds good.

#10 Thanks alot for the website, helped me a lot. I found a perfect 5k route from my college and back, gonna try it twice around. Remember everyone, get some gatorade with ya that day, electrolites are gonna be needed and a good mp3 player.

amundson runs his 10k under water.

I knew it would be a 10k run. I was thinking about it on the ride home and I just thought running 10k would be the WOD for tomorrow. I have done a bazillion 10k runs but I have never rowed 10k before. I think I'll try that. Waahoo!

Have Fun, Train Hard,

Billy

I cant wait! This is gonna be a true test of my endurance, I dont think i have ever ran this much in one time before. Oh, and the previous WOD, yeah, I am gonna call that the Freakin Furious 15, I could barely move after my workout. I am so grateful for finding this site. To all the crossfitters out there, I thank you for giving the motivation to strive everyday!
THANKS

Thanks for the video clip, coaches. That helps a lot! Hope Adrian is at the San Diego 4/19- 4/20 cert.

Teaching indoor cycling tomorrow morning. You guys have fun running the 10k. :)

This will be fun if it doesn't rain. IH8TRML

#16 Nick T,

Wow, not exactly all rested up for the WOD. Probably makes it even better. :) If the workout gives you DOMS that hasn't subsided by the time the next mission roles around, I know you'll just have to deal with it. But do you notice it affecting your performance? I've had workouts where I had trouble going down stairs the next day. Dealing with this in my daily activities isn't too much of a problem (besides some funny looks), but I'm just wondering how you manage when short term physical abilities are important for job and life.

Oh drat, I just missed the 10K by a few days. Maybe there will be two in a week again? Tee hee hee.

#23 Jes,

Yeah, it's clear to me that training is more important than a little soreness here and there. But as I said in my above post, I can't help but think about the times that my mobility has been significantly reduced by a WOD. I can see that the answer is almost invariably going to be "suck it up", but do you ever take that into account and maybe decide to postpone a particularly difficult WOD due to mission considerations?

It's -40C which is -40F out side not including the wind chill, I think I'll be spending my 10K on the treadmill. I guess it will be a good time to watch a bit of a movie

Have a good run :)

is the conversion from running to erging the same? what i mean is, if i choose to erg should I do 10k?

At the very least my upper body gets a break...

and I really hope it doesn't rain. That would be a slap in the face.

Cool!

Great day to do a solid CFWU x 3 followed by a 5K row then a cool 5K jog on the soft sand

Sounds like a perfect day.

SWEET!
My partner couldn't workout yesterday but really was stoked about the the WOD. I agreed to wait until today to do "Poison Ivy".
Even better, I ran 5 miles yesterday instead, 1.5 of which was pacing a new hire for the cooper test.
Funny how things workout. I am looking forward to yesterdays WOD.

I'd rather repeat today's WOD than a 10K. Oh well. I called this one earlier today...

Sorry guys, I have to sit this one out. The hospital just pegged me with an upper respiratory infection. Hopefully it will clear up in a few days and I can make it up!

Now if only I can motivate my partner to do it with out me from my deathbed.

#3 Bladeboy

I'll be sweating there with you on the West side (although NOR in Wanneroo). Lets hope for some elusive rain as we run hey?

I cleaned 128# today thanks to Tony B. and his awesome coaching skillz. I'm pretty stoked. :) Previous PR 120

Looking forward to the 10k so I can practice my POSE running. I never thought I would ever say that but it's true. I think I should save it for the next rest day.

MY EVERYTHING IS SO SORE. I need a massage and a few days of resting when I get back to NYC. I'm totally in love with California. I'm moving here asap.

Eva T. is the sweetest coolest chick. Pat rocks too ;)

Hmmm, 10k run at 5am. I don't even like to drive 10k at 5am. If only I could afford to quit my job.

Adrian, if you could just follow me around all day and coach me through a diet.

The expressions on the faces in the photo are hilarious!

One more thing:

Austin, I know of no man who has ever looked in the direction of Nicole and had a frown on his face. WTF? :-)

Did a scaled down version of yesterdays WO, ran about 5 km at work for warm up.

Half weights and regular pushups instead of hspus.
Time: 20:03

Felt ok but I could definitely go a bit harder next time. I'm afraid of waking the neighbours though if I go to hard as it's 6:30 AM here and I did the workout half an hour ago (I live in an inner-city apartment).

I have a question about CF and gaining lean mass. Specifically I've read 'Entering the Zone' and the CF modifications of this diet. I think I've also read on this page that people with a background in bb have faster gains when starting with CF. It seems to me the CF diet is more geared towards maintaining an ideal body mass with ideal fat and lean mass but seems low on calories for building.
Should I go for more traditional weight/diet training until I achieve my desired weight before committing fully to CF?
Thankful for any help or pointers!
/Jakob

Freddy C.

The fellas are just wishing it were them...its like when the other kid got ice cream and you didn't :D

just wanted to say thanks for the great kipping pull up series of videos. really helped me refine the motion of my pull ups and my workouts are beginning to show it. Gotta love Crossfit, lift hard or go home

Allison-
You can come live at my place in the SF Bay, rent free! The only thing I ask is that you leave your dishes out for me to clean up after, and that I do your laundry. I think that's reasonable.

Thanks for the great coaching cues Adrian.

What Would Coach Do?

I've been using the Garmin Forerunners for a couple of years now and they are awesome! It's like having a treadmill computer on your wrist, but you choose the route. I love it for interval training (ie when Coach says do 400s w/exactly 2 min rest...I plug it in the workout and beep, beep, beep, Go!)

already have 4 inches of snow, supposed to get 9 by morning, looks like ill be on the treadmill (boo).

Do her laundry hahhaaha.
#8 Crossfit is the best because your body gets used to being sore and fighting through the pain when it gets tough, which is exactly what Marines and soldiers need to be able to do.

Doing an aesthetic day today instead of the running, combining two homemade named workouts. The first is called Spartan abs:
30Knee raises
30Kettlebell deadlifts
30L raises
30Rocky Sit-ups
30Crunches
30Knees up crunches
30Sissors kicks
30Butterfly kicks
30Leg Lifts
30Toetouches
30seconds side plank each side
30Kettlebell Deadlifts

The Second is called Lara croft:
2 rounds
50 Dive bomber pushups
100 sumo squats

We're going to do spartan, lara, spartan
call it "Lara Croft gets double-teamed"

My husband thought I was kidding when I said we had to run a 10k. We never in our life have run more that the 5k. We are going to die...I guess I will keep the cell phone with me in case I need a ride home.

No3 and No40
Gday friends, another Perth CFer here, NOR in Mindarie.

Okay, I think I am getting this kip, but the trouble I have is the "push" away from the bar into the finishing position. Can someone offer some encouragement that there will be another segment / video / demonstration to Adrian's fantastic teaching on that push away?

CFWU X 3
Time 20 min 51 sec

Indoor Bike ride
Time 17 min

Total Time 37 min 51 sec

#25 hilarious... funniest thing i've read on here in a while!

Uh, I could use some squat therapy.

#54 Gibbo - now thats a good old Aussie nickname. How are ya champ?

Good news is on the horizon - since we have no Mike B to get our Oly lifts down, I have a session next Tuesday with Bob Pavone. He is the man over here is West. Australia. 30 years oly and weightlifting experience. His gym is 15 minutes from home, and he said I could throw down the weights as hard as I could! Man, I can't wait! Feel like a kid all over again.

But he warned me - he only has free weights, squat racks, chin up bars etc, no machines. Heaven.

Let's see if my technique gets the OK. He also said he had some hardcore circuits that the local SAS do here. Hmmm, we'll see if his idea of hardcore matches crossfit hardcore. The jury (my body) will decide.

For me, only 4 more sleeps until Xmas, sorry I mean oly day.

Wow , i just started crossfit last week using it as training for an upcoming kickboxing tournament on march 2nd. I can't believe how varied these workouts are ... its great. Im sore all over though cos I've been doing the WOD in the morning and training padwork and sparring at night haha. I really needed to get some miles under my belt so this is awesome.

So, is rowing scaled from running? If so, how much rowing for a 10k?

I try to work around my knee as much as possible. It seizes up on mile 3 usually.

No running today for this cat. Back is bothering me bad and now have this sore tailbone thing going on. It's really weird...feels like someone went to work on my tailbone with a baseball bat...and not sure why.
Seeing my Doc later.
Good luck all! Happy 10k day!

This will be fun. I haven't covered this kind of distance in a while.

never thought i'd say yay for a 10K....oh, i hurt.

i don't like to make excuses, BUT..........

i haven't run at all since early december, i haven't been running regularly since september (started crossfit in january), and i've never run more than 4 miles.

that being said, 1:02:08 and i'm proud just to have finished.

1 1/2 hours snow shoveling

Row 10k - 48:12. Too much ice under the snow to run safely. Glutes, hams, lower back, shoulders and triceps sore from yesterday's WOD.

55:39

25/m/185/5'9"

42:20(PR...really want to get under 40 but it's soooo fast!)

katon you better dominate on the run days!

anyone seen felipe de alemania?

viva la revolution!

43/m/226/6'4"

ran 5k in 43:51

33/M/200

10K run 49:52

3 miles: 25:25 (I think)

First time on a treadmill (rainy) and it took a few minutes to get used to it. Not sure it qualifies as "running". The word surreal comes to mind.

26/6'8"/210

10k on the treadmill - 53:09

Ouch... I'm pretty new the crossfit (2days new)... Not sure how my body will respond to this one!!!

bw 170

subbed 5K

26:32

Why do I find it strangely comforting that Kelly Moore is also sore?

10k should be just about right though I won't be setting any PR's after yesterday. Since running comes pretty easily to me, I was looking forward to this until I remembered ...

THIS IS ONLY DAY TWO OF THE CYCLE.

I'm going to spend the run worried about what I have to do tomorrow.

Aaron

10k days used to be "off" days for me... but after taking the CrossFit running cert last weekend, it's my day to practice 10k worth of POSE running. Thanks Brian and Mike for changing my context for running - making it a skill that I look forward to working on!

33 m 193

push press 20,000 lbs for time:

19:23

Ran an easy pace 6.5 yesterday in 50:20..will be doing Wed's workout today and run 10 miles tomorrow...9 days till my 1/2...yeah baby!!!

Just had my second PT appt this morning. Got my ROM back but still have to let the muscles in my hip heal from the fall. I'm thinking another week before I can jump back in. This is SOOO killing me to feel so left out. Good news though, I found an oly lift coach who runs a program out of a middle school for free.

#43

I agree, I laughed out loud looking at the guys expressions. There has got to be a "caption contest" with that photo!

33m 225lb

49:17

Felt like I had more juice in me, so:

Bench press 20,000lbs for time:

13:11

NOW...i am spent!
Have a great day everyone!

J rock, what were the logistics on that workout?

I am a day behind, I will enjoy this nice long run in the suburbs of Chicago tomorrow in about a foot of fresh snow and 32 degrees. Which is perfect weather for running and will help to enhance, awareness, agility, balance, stamina, creativity, and of course fitness. Love it....

The crossfit notifier is now Timezone Driven

visit www.angrydalty.com/crossfit.htm to update your existing notifications.

thanks.

Looks like a 10,000m row for me today.. Knees are shot from d/l's and squats.

36/m/155

As Rx'd - 42:41 (I'd like to think that I could do better since the run was done a block from the beach in a pretty significant Nor'easter, but I'm satisfied).

I can do this. 10k is @6.5 miles, right?

Really, it baffles me at how shtty the training can be at my gym. I'm just watching a trainer teach some squats, on a box, the
way i teach it. never seen this trainer teaching till today and he f's it all up: poor
hip movement (think excessive anterior tilt), knees adducting, ankle eversion,
etc. Same with some box jump type moves: poor landing technique, poor
jumping technique- and he graduated from Penn State (Top 25 school) with a
deg in THIS FIELD yet he can't teach a proper squat!

Then I had a lady today who i've never worked with but has been here a while.
i ask her to squat and I suppose you can guess the outcome. Then she asks
why she isn't making progress! After re-wiring her nervous system to stay on her heels I ask her to do
some jumping pull ups as part of the warm up and she goes, "oh, I think I've
done these with so-and-so before." So I'm expecting a grand performance but
no, she sucks at them and I have to correct her and point out to her that I never
showed her regular trainer how to do those (and apparently he never learned), and in
spite of him I have to point out that he has not taught her correctly. Sorry Joe,
guess you had that one coming!

I remember at William and Mary that i would teach a move and then see some jerk off trying
it out and just obliterating the beauty of it-wall ball, overhead squat, box jump,
dumbbell swing, etc. Beautiful moves that require a
delicate synthesis of balance, strength, mobility, concentration, endurance,
coordination, etc - and then some shmuckatelli comes along to eff it up.

Does anybody really f-ing care? This is the future of our jobs. Either we
demand a higher standard or there will be an influx of shtty trainers with certs
from NESTA and NPFT (and probably ACE as they continue down their path of
mediocrity), which will only lead to an industry-wide reputation of sh-t.

Anyway, Cindy for 16 rounds + 3 pushups. I've lost a round since last time, prolly to much heavy O-lifting and not enough gymnastics and metcon.

Really, it baffles me at how shtty the training can be at my gym. I'm just watching a trainer teach some squats, on a box, the
way i teach it. never seen this trainer teaching till today and he f's it all up: poor
hip movement (think excessive anterior tilt), knees adducting, ankle eversion,
etc. Same with some box jump type moves: poor landing technique, poor
jumping technique- and he graduated from Penn State (Top 25 school) with a
deg in THIS FIELD yet he can't teach a proper squat!

Then I had a lady today who i've never worked with but has been here a while.
i ask her to squat and I suppose you can guess the outcome. Then she asks
why she isn't making progress! After re-wiring her nervous system to stay on her heels I ask her to do
some jumping pull ups as part of the warm up and she goes, "oh, I think I've
done these with so-and-so before." So I'm expecting a grand performance but
no, she sucks at them and I have to correct her and point out to her that I never
showed her regular trainer how to do those (and apparently he never learned), and in
spite of him I have to point out that he has not taught her correctly. Sorry Joe,
guess you had that one coming!

I remember at William and Mary that i would teach a move and then see some jerk off trying
it out and just obliterating the beauty of it-wall ball, overhead squat, box jump,
dumbbell swing, etc. Beautiful moves that require a
delicate synthesis of balance, strength, mobility, concentration, endurance,
coordination, etc - and then some shmuckatelli comes along to eff it up.

Does anybody really f-ing care? This is the future of our jobs. Either we
demand a higher standard or there will be an influx of shtty trainers with certs
from NESTA and NPFT (and probably ACE as they continue down their path of
mediocrity), which will only lead to an industry-wide reputation of sh-t.

Anyway, Cindy for 16 rounds + 3 pushups. I've lost a round since last time, prolly to much heavy O-lifting and not enough gymnastics and metcon.

sorry about the double post...and thanks for listening to my early morning gripe-a-thon

Missing this one. Will pick it up on Sunday, Feb 3, if everything feels right.

Barefoot running rules.

BW 172

Only had time for 30 mins this morning

4.33 miles in 30 mins

30/M/190

54:33 - nothing to write home about but it was 2:11 better than my last time.

I didnt even want to work out after yesterdays WOD. Did it anyways.

Did yesterday's workout:

7 min mile wu
155# dl, 15 reps
hold HSPU or 30 sec
15 PU
95# thruster, 15 reps

Time: 18:44

Heard of crossfit from my brother who trains at Capital Jiu Jitsu in Alexandria, Va. Ive been doing it since November first and my fitness has never been better... well, it has only because over christmas break i got sick and didnt work out for 2 weeks. But im getting back into it. Feel like I can push myself more tho. Had my roommate/teammate come in and do it with me today. First time hes done anything this hard. His exact quote, "This is the hardest thing I've ever done... ever... I feel like I'm already dead."

29/M/175

An ardouous 25 laps around the local school's track: 1:01:28. Disgusting time, but I took my orthodic inserts out of my shoes on the advice that doing so would alleviate my shin splints. It did, but my right i-band started screaming 12 laps in. Had to keep the pace slow in order to finish. Now I'm done with my first 5 WOD's in a row, and I'm whipped. Time to rest.

45/F/160

5K in 45 minutes
Third time doing this in four weeks
Time improved each run
Crossfit Rocks

47/m/180

10k 62:27

treadmill hell - 2nd 5K done as intervals 5 min + 1 min walk to break up the monotony and was faster than the 1st 5K

freddy c-

i was thinking the same thing 'why the hell is austin frowning when looking in the direction of nicole?!" I think Ryan S nailed it by saying all the guys wished it where them. look at the grin on Andy's face. i KNOW he was happy to be receiving squat therapy from nicole. :-)

andy, nice to see you on the main page buddy-- you are famous! :-)

love love love the adrian kipping videos. thank you, one of my clients has been having trouble with kipping pull-ups and these videos are great tools.

eric got off work too late last night for us to do the WOD, so I'm hoping to squeeze it in between my day job and evening clients. i am still sore from cindy on tuesday. that workout always destroys me.

34/M/170

Sub'd running 1mile run (6:50), 800m (3:20), 400m (1:30). No time for a 10k run in 1 foot of snow this am.

#94 edevine-
I, too, am now on the 5 on, 2 off plan due to my schedule, and at first it was a killer on day 5, but now that I am used to it, it's actually OK. I like the second rest day in a row! :-) Good job on the 25 laps and sticking through it.

I'm still nursing another sprained ankle, (darned roots in the woods!) I will be attempting a 5k Row tomorrow and will see how my ankle feels during that.

Kate

3 miles of diarhea. I never finished the 10k.

i'd like to borrow Adrian for a day so i could learn from him. haha!
love the kipping videos, they are so informative. i don't have anyone to help me with these right now, so these are the next best thing. i'm a visual learner so seeing these guys do the kip in such detail makes it all clear to me.

thanks Coach! and Adrian!

I know this is something that should be put on the message boards, but my computer here at work won't let me access them...

A stupid arm wrestling match along with training has left my right wrist-forearm with tendinitis. It's painful, but the doc says it should heal up within 2 and a half weeks. That is far too long for me to be able to survive not Crossfitting. I can still do a lot of the exercises, but I can't do push ups, any heavy presses of any kind, heavy deadlifts, and I have to lay off of high repetitions of pullups.

What I'm wondering is, does anyone who has been in a similar situation have any suggestions or subsitutions? I can still do most pulling exercises as along as the weight is not too high (i.e. SDHP with 45lb bar is no problem). Would it be best to stick with the exercises the way they are and drop the weights substantially, or look for substitute exercises until I recover?

I am not a runner. Don't do anything over a mile. I will be substituting tabata treadmills on a 12% incline. That should fry me.

30/m/190

10k - treadmill at 1% grade

49:11

I will never run anything other than intervals on a treadmill again.

As Rx'ed

66:32

I actually ran 6 3/4 miles, but I calculated the time it would have taken to run 6.2 at the pace I was going.

41yo/f/158#
run treadmill 35 min 3.75mile
first 20 min 1degree incline, finished 0 degee
spin 60 min, 13.3 mile

# 8 MB,

The short answer—one whitch you’ve already got—is to gut it out/suck it up/whatever doesn't kill you makes you stronger. But the short answer isn't always right. Assuming you're outside the wire and dismounted, your physical performance on missions is, of course, important. You can find several references on the CF main page likening infantry and SOF to professional athletes. It’s a good analogy; let's carry it out: Most professional athletes will taper for an event. For example, my guess is that a pro MMA fighter won’t do Murph the day before a title fight. The difference is that while the MMA guy may have a couple of "on" days a month, you have to be on for patrols almost every day (again, assuming infantry). The other difference is that if the MMA guy is not recovered enough to perform adequately, he may take a beating, but he doesn't risk his life and the lives of the others in his unit. Nonetheless, your approach and the MMA guy's should be similar: Remember that, while as great as CF is, it's a means to an end. In the end you're training to be a better fighter, not a better crossfitter. Strike a balance between CF and missions accordingly. And keep in mind that most of the CF results put up here are not done after twelve hours of kicking in doors.

And thanks.

M/22/6'1"/185

10k in 47:23
Big thanks to the Superbad soundtrack that kept me going. The Roots took me home.

I hate running but this felt like it was necessary.

Matt # 102
Just coming off a TE problem. Ice & rest were 2 most important recovery factors for me, along with elbow bands. Get elbow bands...the type with a pad that puts pressure on the tendon itself and can be put in the freezer, not a flat band that constricts the whole forearm. I started with the flat type gotten at a sports store, but the Doc recommended the other type, avail at the pharmacy. I also took a week & a half off (it was deer season) & made ice applications multiple x per dayeven after I resumed WOD's. Still some pain in one elbow so I wear the band on that one during workouts to provide it some support. it's been manageable so far. Anti inflammatory meds also helped.
John

Darn. www.gmap-pedometer.com says my route was .7 km short. 53:32

For those folks inquireing about run sub row distance, the convention seems to be that for 5k and 10k row the distance as rx'ed. For the shorter 400m and 800m intervals sub 500m and 1000m rowing. Believe me, I have found that rowing 10k is quite enough...

sub'd 10k row, -24 deg C here in Calgary and furnace at OPT is on the fritz so 10 deg inside
38:54.9
pull up & BP practice

Ran 10.5k
1:07

J roCk-

That's a great way of rating a workout. It's time and weight. About as simple as it gets. Did you start out heavy and end light, or maintain a steady weight all the way through? When I first saw the post I thought it was a mistake or a joke, but then I figured out what you meant and did the math. Good work.

14" of snow on the deck w/ ice... I'll be on the C2 for this one.

Great workout. My shoulders needed a break.
15mi in 2:06

As rx'ed
48 minutes

Had to drive to Salt Lake and back yesterday, so didn't get to train. Will do Ivy today. Looks like lots of fun. Like driving home in a blizzard last night. :-I

From the pic it looks like Nicole is in charge of security at HQ. If she's doing the "patting down" I bet there will be plenty of guys trying to sneak in some "contraband" on purpose ;)

Only run 5k because haven´t been running for a long time. Needed approx. 32 mins (with warmup)

Then just for fun added Mini-Cindy 10min 8 Rounds

My first WOD ever ;)

Will run in the pouring rain today, I am fortunate enough to know of an actual 10k route from my parents house through the woods and around a lake. Very excited, wouldn't mind if the rain slowed, or ceased!!

subbed the run, i'm in iraq so i can't really do that.

did the santa cruz WOD, C&J 1-1-1-1-1-1-1 with 106 lbs.

20/m/6'2"

Another day i had to miss!! This sickness has taken me out of commission. Jared 42 is a pretty sweet time. I suck at running these days, so out of shape in this area. I will have to work up to this for sure. Man i feel like a pansy, haha.

I am missing tomorrow also, going on a middle school retreat, one of the leaders of course, haha. Remember the good ol days? haha I hope we have no kids like us back in the day. Man we were a pain in the butt!

54:24 with some sweet latin beats streaming from my IPOD.

6.2M treadmill
55:03
Feet started numbing at 4.5M, but too much snow and ice to run outside. Spokane is a disaster area for snow right now.

#48 WWCD: If you make all of my Zone meals we have a deal!

I DON'T WANT TO LEAVE CALI :(

After about a 10 month hiatus from crossfit (shoulder surgery). Decided to start back up again. Amazingly im not as out of shape as I thought Id be. Managed to crank out 13 pull ups on a first set in a long time.

Only managed to run 4.5 miles 40 minutes. It's good to be back though.

Jodi (F/29/105)

5km run on the crappy treadmill at the University.

Time: Just under 30 minutes. (About 2 minutes and 10 seconds slower than last time on the t-mill. I do not love running or t-mills. haha!)

61:43 my back is killing me from yesterday

M/48/152

10K = invitation to do 45-60 minutes of work.

Row 5K 22:31 (PR) First time ever continuous, no stop row > 2500

Then "Annie" 50-40-30-20-10 Double-under/sit-ups
11:39 (PR by >2:00); also got my first consecutive DU w/o a single in between, finishing with 4 DU in a row in the last round.

2 PR's...good day.

10K 43 min - the first 5k was great, with winds 18mph with gusts up to 33mph helping me along, the 5k coming back was a fight the whole way.

Any guess on what the WOD will be tomorrow?

I'm out of town this weekend so want to double up today with the 10k.

Any suggestions?

For you CrossFitters with American Gladiator aspirations, there is an open casting call at CU-Boulder this Saturday.

M/49/6 ft./190
WOD 10K in 44:27...Treadmill hell, especially after yesterday's WOD...gotta love it.

M/56/202/70"

Just finished "Ivy" 19:50

That workout is a little bit sick.

Now so am I...

Wow, this run didn't go too well. I had a super duper crosswind that made me feel like I was running diagonally, added to the 20 degree slope of the shoulder of the road, and my hip and knee started telling me not to run anymore. I made 5k of it, though.

So, on Tuesday at work we had some extra time due to contractors working on our connectivity, and so my warrant and NCOIC suggested we hit the little gym in our building. Now this gym has the most monstrous machine I've ever seen, and hidden amongst the 7-8 stations, there is a pull-up bar. So, when we get in the gym, my NCOIC starts looking at this thing, wondering where to start, and I say, "Hey, I've got a workout for you to try..." He agrees, and so I introduce him to Cindy. He stops at 10 minutes with 7 rounds and is about to throw up. So, I run into another guy from another section and say, "Hey, you want to try a workout?" He almost hit 15 rounds, and couldn't get out of his chair the rest of the day.

So, wednesday my NCOIC and warrant agree for more pain, and I print out EvaT's hotel workout sheet. We did 21-15-9 of Burpees, pushups, squats.

Yesterday we did 10 push ups, 10 sit ups, 10 squats, 10 rounds for time.

Today, we did 10 - 1 pyramid burpees, sit ups, squats for time and we've grown from 3 people to seven doing the workouts, to include our company commander.

It's amazing to see how addicting crossfit can really be.

Sad, I just wrote a huge post and it got caught in the filter. Curses!

Age 36
BW 185

Don't have time to run 10k at lunch, ran 5k, 23:55.

34m5'10"195#
44:39

24f5'6"110#
scaled 5K 36:54

She says her lap times were the same when she stopped and walked, as when she ran. 8-/ Still the farthest she's ever run.

FYI -- the track at your local high school or college is a standard 400 meters. Four laps is a mile. 25 laps is a 10 K.

Scaled to 5k in 26:36

No time for 10k and been having some foot pain since my last 5k, which was barefoot. This is the first time I've done 5k with shoes on, and it felt like more exertion overall. Guess it will take some getting used to.

I had an indoor soccer game late last night, so I didn't think I would be able to make the entire 10k, but I surprised myself.

54:53

I have another soccer game tomorrow. I may not be able to play the entire game, but I will try.

32 / M / 240

15+ laps around 125m track (talking work with a colleague) then CFWU x 3 (pull-ups getting better everyday)

then WOD

10K: 49:02

34/M/77kg

5,49km

28:47

looks like i'll be doing the IVY workout today. i feel the burn already with all the lovely comments from yesterdays WOD

44:29, treadmill run

M/24/180

crappy weather in nyc, subd 10K row, 44:05

subbed the 10k run for a 8 mile ruck, 50lbs, 1:35:40. That kinda sucked. Good day and cheers all!

33/M/225

10K as rx'd 63:21

That is the first time I have ever even attempted to run more than 4 miles, I can't believe I did it.

So I pose the question to all you runners: what is up with the friction burn on the inner thigh and nipples of fire?

Good God! CD

One hour and fifty seconds.

Didn't come close to running out of breath, but my knees were really bothering me and got a blister on the right foot. Oh well. You people that can to this in 40 min can DIAF. :)

6.2 mi treadmill 55:26. The longest distance I have ever run personally. Probably could have improved the time by a couple of minutes but I wanted to see what it was like to run for an hour.

M/35/5'10"/215

My calculations fell short by .26 miles. Still ran it in 50:56.

Allison-TDY-Cali said,

"My EVERYTHING is so sore." (emphasis mine)

Oh, REALLY? VERY interesting. We get one mite closer to the backstory we're really all interested in. :-)

Pardon, followed the 10K run with a bottle of French merlot. The endorphins and alcohol are battling for havoc.

29m/6'1/170

Rx'd 47:25 (Treadmill...Freezing Rain Outside)

Never ran more than 3 miles prior to this. I was quite suprised...I have to give CrossFit all the credit.

10k treadmill 0% incline - 50:51 (PR)

64:06

very soggy run in the pouring rain-clothes drenched after a couple minutes

M/36/5'11"/177

6.1 miles 52.35 on the treadmill

Ran at 7mph and maintained that speed. I have never been able to maintain that speed before. Not at that distance at least. I am amazed at the improvement of my running when we only do a 5k or 10 k once or twice a month.

The POSE method of running has also seemed to really help. I don't know if I am doing everything right but the little changes I have made have helped tremendously.

I decided to run using the POSE method that I saw briefed at the Camp Pendleton Cert. I have never tried it for more that 400m at a time so it was a bit of a challenge! After about 5K I started to get a better feel for the efficiency. I wasn't even remotely winded and felt pretty good at the 10K point. I had to stop breifly twice to stretch out my right hip which was bothering me before I started, not really much pain other than that.

Last time I ran it in 52:20 and was pretty winded/sore using my 29 years of running experience/form.

Today using POSE (kinda): 53:44 and wasn't even breathing hard at all. I need to figure out how to make it faster without compromising form! Definately more practice...

Hey Allison , when are you going to post the Glover Texeira video???

Dockray, #146 (+/-3 right?)

Inner thighs and nipples are a real issue for many runners. All you can do is learn to choose your run clothes carefully.

Many people try to apply vaseline on really long runs, but I'm surprised it's an issue on 10K. And I've often seen duct tape or bandaids applied to nipples, an easy fix. I've bled in both areas (and my penis!) on long runs.

Better clothing is the best fix. I recommend Asics, Hind or Nike for running shorts. Shirts --- too complicated. Swab some lip balm or vaseline on there.

ROM's
CFWU x1

WOD
:57::06

Done on a Treadmill @ a 1.0 inlcine. Stopped twice to stretch my IT-Band. Felt really good the whole time, besides my ITB. This is the first time in awhile I've been able to do the whole 10k and actually feel as if I could run another if it weren't for the knee. Just another testament to CF working in applications of fitness!

Get some, Go again!

We haven't seen the Glover Teixeira video, though we saw OPT's IVY video posted. I'm thinking --- it's possible they want to hold on to that just because, fitness and workouts can be a trade secret for fighters. God knows, if I was back in the competitive arena, I wouldn't want to be posting my fitness metrics publicly. It's possible we won't see that video just for such considerations.

M/51/205/74"
66:15 10k
Knee gave out at just over 4 miles so I walked/ran after that. On treadmill at 2% incline.

52:47 on the road... winds were so strong I was barely moving... then it started pouring.
When I got home I checked the weather report and the winds are 17 mph with gusts up to 50 mph.

ALLISON NYC...I love you. Please come whoop my butt at crossfit.

10K 44:11
M 29 158

Since there's a huge snowstorm here, no way I could do this outside.

But there's no way I'm going to run 50 laps around a 200m track.

So I rowed 10km instead - 41:45

42yom / 148

43:25(PR) as rx'd

PR by 12 seconds.

58:40 6.4m

2 min. slower than last time this only the second 10K I have ever done.

48:33

not to bad, next time i want to average under 7:30/mile

bw 155 age 39
10k
47:40
Best run of my life!
Could it be approx. 24 days in the paleo/zone.
or could it be POSE method useage. Probably both.
Love It.

5k 24:40
3minute pr yo!

10 K SUB 2 miles on treadmill (22:58) & 4.1 miles on Elliptical 44:46
--------------------------------------------------------------------------------
Compare to 071019

10K SUB Row

42:43

Hey, everybody!

Every once in while I see a reference to something called a 'man-maker', but cannot find any video or power point demo's of it on the CF main page.
Can anyone out there in CF blog land describe what exactly a 'man-maker' is??
Much appreciated in advance!!

Rode my bike due to time constraints. About 3/4 of the way through the 10k, front tire went flat! I jogged the rest of the way while pushing my busted bike :(

38:43

25/m/5'8"/160

great run as rxed outside 52:51

37m 185
51:10
Around the lake (little rollers). I'm going to call this a PR since it's the first time 10k was actually measured accurately.

36M/5'10"/165#

As Rx: 53:51.

0:35 faster than last time.

Done during break in the snow/rain fall. Roads slushy and slick. 33F.

Back Spasm :-( 4 mi in 37:35 min.

24/F/130#

10k--63:50
Just about killed me. The wind is literally blowing 28mph which just about knocked me over 4 or 5 times. Fun stuff.

did Coach Amy/Coach Greg circuit instead;
Row 1K
1 weighted wheel barrow trip up and down Coach B's driveway
100 rope lashes
25 x 30 inch box jumps
Row 800 m
1 weighted wheelbarrow trip
80 rope lashes
20 x 30 inch box jumps
600 m row
1 weighted wheelbarrow trip
60 rope lashes
15 x 30 inch box jumps
18:11

21/m/170/5'9"

8K - 65:00
Better than I thought, to be honest. Lately, I've been getting quite tired when running, but this time I managed to concentrate and get this far.

I rode my bike for 1.5 hrs (28.5 miles, @ HR average of 159 bpm)
I'm training to kick some ass this road race season >:)

JRJRJRJRJRJRJRJRJRJRJRJRJRJR

As Rx'd, 44:17 this morning.

Cindy at lunch, 18 +3 pull ups

JRJRJRJRJRJRJRJRJRJRJRJRJRJR

#59 bladeboy

You live SOR right? That gym sounds awesome, just what we need up here NOR. Enjoy Tues and let us know how you go hey?

#54 gibbo

I'm in Wanneroo. Are you a gym goer or are you a home garager? Been enjoying the pain for long? :)

**

Haven't done 10ks in ages. Felt good though and kept a nice steady pace throughout.

Time: 44:50mins

29M/5'6"/163#

Last time 10/19/07: 10K - 48:23

Today: 10K - 48:51

AllisonNYC - if you move here out West, just promise not to become AllisonHippieCA. That just wouldn't do. However, seeing as how the CFHQ is in Santa Cruz (i.e. the home of the "Banana Slugs"), maybe I should watch what I say about hippies.

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU 3sets 15 reps per set Today I really focused on doing each rep really slowly with perfect form. the pull ups were strict.

WOD: 10K Rowing: 47:48

Rowing: I have only done sprints with the concept 2 rower. I decided to row today because I have never rowed for even half of that distance. My form improved over the course of time. The first five minutes were all over the place at about a 2:45/500m pace. As I began to incorporate the skills in the "rowing basics" video, my pace went to 2:15/500m pace. I have decided to row as a sub for every run until I achieve some efficiency in rowing. Another enjoyable, although somewhat difficult workout.

ATTENTION GUYS, QUESTION, HELP PLEASE: When I was rowing, my family jewels would get crushed between my thighs. If the rower had an adjustment point that allowed my feet to be anchored further apart laterally, it would have not been an issue, but there is no adjustment for this. Does anyone have advice on how not to crush yourself? Yeah, I know, very funny... and its one way to meet pukie...

Have Fun, Train Hard,

Billy

Comment #170 - JOR
I'll try my best to explain -
Man Makers:
1 Hands on dumbells in Pushup (plank) position(legs spread for stability)
2 Pushup
3 Row one DB - left arm, then row the right arm(some variations of man makers include a pushup between the left and right row)
4 Clean/Press, or Clean/Jerk both DB's to full extention overhead
5 Back to #1.
Optional: Some man maker variations also include a two step walking lunge with the DB's overhead

You can also google "man makers crossfit" and you will be able to find links to several video demos

One WOD on the Santa Cruz site several months back was 30 man makers for time

Have fun!

as rx'd - 10 k run
Time - 55:44

Boots & utes + rain + wind + mud + puddles = awesome - And a great first timed 10k.

This is my first crossfit 10K - the only other timed 10K I did was the Camp Pendleton Mud Run - but that's sort of an E course 10K and you're not running the whole time (you even swim across the lake at one part)...

This was a great way to end the week. Nothing like a nice long run to erase the stupid stuff that crowds my head all week. Seriously, why would I need or want to go get wasted on a Friday night when I can just run a 10K in the rain?
thank you coach!

Billy- Hmm.. Try working out w/the Air Conditioning on?

m/35/238
went for a Fran pr instead of 10k. Beat my last pr by 48 seconds! Finally broke that 5 minute mark 4:42.

50% week so scaled to 5K

Time: 37:34, 15:47 split

Did I mention I hate running?

10k 70 min.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

DJ: Nice thought :>)

Have Fun, Train Hard,

Billy

male/35yrs/190lbs

as rxd

55m15s

hello,
this is only my 2nd day of doing crossfit. I have a few friends who turned me on to it. So I thought I would give it a try. I did the 10k today and my time was 56:33 on an aliptical I cooled down with the remaider of my time and made it an even hour. I am 44/m/calif

had to do yesteday's WOD today and my calves cramped up toward the end. So... 10k tomorrw or Sunday...

20/m/6'1/165

Raining here in NYC so i'll be doing jumprope for 50 sets of 50 reps. 2500 should be a good cardio blast.

10k as rx'd:

5k split - 21:42
10k final - 47:07

Itt's frreakkkinnn cccollddd...

if this thing goes through i want to know why ive been blocked and not allowed to participate under the name rajib ghosh and email address rajib87@gmail.com . Is it because I gave my honest opinion one time about the uselessness of war and these topics on the forum on rest days?

Sick as a dog today, but decided to be a masochist and try it anyway. Made it through my warmup and about a mile of the run before I lost my cookies. Anybody have any pointers for learning the pose method? I tried today on a treadmill (maybe I need to work on it at a track), but it didn't feel like I got the hang of it.

Also, any CrossFitters in the Gaithersburg area of Maryland?

10k outside in 48:51- PR by 93 seconds. Goal was sub 50, so I'm real happy.

29/f/110

Three rounds for time of:
225 Deadlift, 15 reps (155#)
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps (65#)

14:48

pre: nswux2 + burg x1
post: nothing

god that workout SUCKED!

So, the 10k is all well and good, 48 minutes flat today.

Any thoughts on this work out:
50 reps back squats with a relatively light weight
X 5 sets.

Generally it takes me a little over 2 minutes to get through 50, with about that much rest.

After each workout, the next time I set out for the 50x5 I increase the weight.

I train for ultra marathons, and I think I see results, but some of my friends seem to think I'd obliterate any gains from doing this.

bwt:151

1 mile swim (66 laps): 22:04

I am a big big fan of the POSE method. Since Crossfit started "endorsing" this running method, I have been practicing this for the past few months. I have also browsed the posetech website. I had a chronic heel spur on my left spur and couldn't run at all for 6 months. The rehab exercises combined with this running style has completely cleared up my problem, and I can now run with the best of them.

M/40/192

CFWUx1

10K

56:38

First 10K in 20 years.

m/30/170 1 hour of jumping on trampoline.
f/26

No one hates war more than the one that has to fight it.

Whats your Fran time? How much is your CFT? How come nobody is posting there 10k times with pride, low scores, or people easily substitute it? Do we drink so much of the Kool Aid that that we forget that some LSD running is required?I propose that we post our Fran time, CFT, and 10k time at the end of posts with pride. If we do not start following the WOD more and only doing our favorite workouts we are no better than somone doing 3 x 10 bench press every Monday.Don't get me wrong , I drink the Kool Aid, and I hate to run, much less 10k. But this system/ lifestyle program is supposed to encompass total fitness. We are better than this.
KIP/ 30/ M/ 190/ 5.24/ 905/ 41.05

Had to row b/c dark out + raining sideways
not feeling it after yesterday's, um, experience
10K 35:21

10 k row 48:00, slow and painful after yesterday

10 K

asrx

50:07 new pr

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

32 yom bwt 248

time on treadmill no incline
57:15
last indoor 10k approx. 1 yr age 55 minutes.

Well, I have never run farther than a 5k in my entire life, so I was really apprehensive about this. Brought it home in 56:00 even. Blood blisters and a lot of soreness, but I am seriously pleased with my progress. I simply cannot believe I just ran 6.2 miles. I even got an actual, "I'm impressed." from my wife. Crossfit rocks!

36/m/175 (172 after that run!)

10K outdoors
55:44

M/46/145
10km run
Sidestreets and trail portion snowy but main roads were OK.
12 minutes of it up a 7% hill, then down
56:24
Which was 3:24 slower than last time in half-decent weather.

Back to 1/2 intensity for the balancee of the week
Jeff in VA 48/70"/195
5k – 26:50– last mile uphill was slow

John in NY 48/68"/160
3 mi on TM indoors due to ice
24:08
Running outside is much more enjoyable

Willie #205, you are an animal. That is all.

10k on a treadmill

1% grade
60:01

not my best, I would rather run 12 miles outside than run 6.2 on a treadmill.

halved it nasty weather, glad that i did, my shoes were soaked in icy slush in less than a mile, regardless, you know its gonna be a long run when your legs feel dead 10 steps into the run
31:32

10K

45:04

Sucks because I was going for sub-45 and my shoe came untied about 2.5K into the run. First time this shoe has ever come untied during a run.

Charity-
started running 10k, after mile 2 my IT band pretty much paralyzed me so I finished w/ rowing 7500M in somewhere around 35 or 36 mins.

row 10k= 42:32
first ever 10k row, longest before that was 1k, form felt good. under 40 next time...

10K in 46:18

1st 10k since ankle injury in Oct. Felt good. I think I'm ready to start working the pose thing. Missed yesterday for a back tweak. I'm gunshy about this area of my back since I had a spasm that kept me on the IR for three weeks in May. It feels like the same place. Now I get a choice of workouts for tomorrow. Hmmm.

57:45, previously at 55:53.

44/M/6/185

TIME: 41:25 AS RX'D 6.2 MILES

FELT GOOD BUT I'M ON SHIFT SO I HAD TO RUN HOLDING A RADIO. FELT LIKE A BRICK!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

180#/M/6'2"
10k Rx 43:26
Rehabbing ankle... was only going to go 5k, but felt good. So with respects to training and the cert last weekend I descended it. 1st 5k cruised 22:15, 2nd 21:11.. Making comeback for the games!

Andy Petranek Rules! I am so pleased to hear people are now looking forward to this stuff... Too bad Dave Castro blew it off! :)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'dish

ran with big N. Hauss today he had a mileage tracker on him and our total run was about 14k

1hr 11:54

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

#204 KIP-
Very true my friend, very true! Excellent point comparing it to the Bench Press Mondays... seriously people, a 45 minute 10K shouldn't be a big deal.

What Would Coach Do?

as rx'd: 51:54

wanted a sub 50 but strong winds, loose fitting sweats worked against me. felt like i was pulling a sail. also had to stop twice to pull stickers out of my shoes. at least a 1/4 of the run was off road but still not sure how stickers got in my shoes. but you know, deal with it and 3 2 1 go.

m/40/177

4 miles @ 33:20

not a full 10k, but ok w/the effort.

#204 KIP

not a bad idea. would it be our last scores or our best scores? so here's my latest: 4:00/1001/51:54/43/6'1"/188

24/M/6'4"/195

Amazing! I've played sports in both high school and college and worked out consistently since 14. Before I started crossfit 3 weeks ago I would say I was in the best shape of my life. I was running ~3 miles 3-4 times a week and lifting heavy weights 4 times a week. In three weeks I have already had a PR in bench press and Pull ups, two things that I used to train hard with isolation training. My 10k today was 54:20, not an amazing time except that I have never run that far in my life and I was never winded. My last 2K were without a doubt my fastest. Felt like the energizer bunny, my heart was saying, ok when is the W.O.D. going to start?

I am totally sold on crossfit. Do the W.O.D.'s hard everyday, eat well and nothing else. Love it.

M/38/187/70"

CFWU x 1

10K on treadmill. First one in 7 years. Very tough.

1:02:23

m/26/194
45:21
Last mile completed in 7:25 thanks to some guys I passed at a stop light and was determined to stay ahead of for the last mile.

55:20 (PR)

#204, Kip:

Agreed. 100%. I personally HATE running, but like you I am disappointed to see that only 250ish people have posted today when most days are 500-700. During the last 1/3 or so, it was like a mantra in my head: "long distance running is an essential component of total fitness."

10k, as rx'd: 49:00 on the nose. PR by 3:23!

m/36/215
5K
24:48
Planned a 10K, but holy crap, not used to running this distance. Will get it next time.

32/F/5'10"/154#

Morning -
Strength program, Day 3
Back squat: 175x5x3
Bench press: 110x5x3
Deadlift: 215x5x1

Evening -
The last few times the 10k has come up, I either split it between a 5k run/5k row or I did something else completely. Today I finally ran the whole 10k; couldn't pace myself as well as I would have liked, but now I have a better idea of how to approach it next time.
50:19 (on treadmill)

As Rx'd 10k-6.2 miles=Time-52:25

Not used to running long distances
Pushed my self after fifth mile.
Felt pretty good to finish work-out.
Have not ran this much in two years.

As Rx'd 10k-6.2 miles=Time-52:25

Not used to running long distances
Pushed my self after fifth mile.
Felt pretty good to finish work-out.
Have not ran this much in two years.

10.5K Bike 24:98mins

27/m/168

5K 22:29

no run for me today. weather was bad around these parts and I didn't feel like running a 10k o on a crappy treadmill. So I tried the 300 workout from mensheath.com:
25 pullups
50 135# Deadlifts
50 24" boxjumps
50 pushups
50 floorwipers w/135# (akward getting in position)
50 single arm dumbell clean and press(25 each arm)
25 pullups

23:08

used 35# for the DB clean and presses. had to get that in there.

38M/175

1" of rain so far today and it's still coming down, so I had to use the DredMill.

body is feeling crushed today after yesterdays WOD.

1.5 elevation at 8 mph
managed 3.3 miles and then bailed because of knot in the lower back that just would not go away.

Stay safe all

And my weight was a typo. Although I did use to weigh about 255, 28% body fat back in 2002. Now 195 about 9 or 10% body fat. Not all from crossfit, but it sure has helped.

20/m/180

Subbed running for rowing because I hate doing more than 5k on a gerbil machine.

10k = 2:00.6/500m split (40:12?)

Off to see the groundhog; pray for an early spring ("I'm predicting March 21st")

I subbed rowing 10k 56:10

it was very exhausting (6' 240lbs 28yo male)

My back hurts behind my lungs (I have asthma, although it wasn't really bothering me, just felt like I had to do lots of breathing)

It felt good to finish it though, I think I quit at 5k the last time this came up.

50:01 as RX'd....way slow but good head clearing run.

36/230/6'/m

1:10:00

Hurt my paw and walked the last two miles. Suck.

short on time:

3 miles

sprint 300m @ 10mph w/2% incline
walk 100m

30:00

26/F/115

First time ran the 10K. Easier than I thought it would be. Amazing how CrossFit trained you to be a better runner even we don't run that often.

Time: 62 minutes

26/m/233
25/f/125

instead of 10k did
21-18-15-12-9
kb sdhp
squat
kb swing
pushup

me: 44lb kb - 10:34
wife: 18lb kb (too light) 10:40

F/37/5'6"/140

55:19 in the rain!

M\43\192
54:59 as rx'd, on a treadmill.

F\39\150
Subbed stairmaster and cycle, did both as long as I ran.

I ran for 51:00 outside this afternoon(about 13 hrs ago, my time) I assume that it was about 10k, but still have to go and clock it when I get up later today. I was lookin for 49 min, so hopefully it will be a little longer than 10k. Nice job beating me Nicky.
M/35/180

Run 10 K

52:41 (pushing Blaise in jogger)

d - 29m/170

53:43
not my best performance...felt pretty terrible from the start

j - 33f/125

56:18 on treadmill

m 31/71"/210

10K run

52:01

- notes. Took about 1 mile to convince my legs that they needed to run. After the first mile got in "cruise control" and felt great. I know my time sucked but I have not run a 10k since highschool wrestling 13 yrs ago.....so I was psyched that I ran the entire distance with not cramping.

Nothing like a live Umphrey's McGee concert on the I-pod to make time seem to disappear and make the run much more enjoyable.

Tomorrow looks like a killer........

KLowe

46'52" for 10K - Actually it came up 1/10th kilo short, but I had already hit the brakes and stopped the clock when I noticed I was a tad shy...Oh well, still a good run over hilly trails in low light and dark, worried about hungry mountain lions - as if it weren't tricky enough! First time in a bit that it hasn't been raining like crazy here, so sunset reflecting off of the lakes was a beautiful sight to run with.

Ran POSE the majority of the way, occassionally falling to the heels to change up muscles and recover. HUGE difference in tempo and time. POSE is the way to go once you get it dialed in. Right knee started to ache a bit at 4 miles, but better than usual when compared to running with heel strike first.

m/33/175

On the dreadmill-

54:40

Wasn't feeling great about this but at least it's over.

First 10k, and so not a runner. Once I hit the 3 miles I did the walk .25 and run .75. Was so glad to hit 6.2 miles in 69.5

Ran outside on the 1/2 mile loop.
Ran 3 laps. No walking or stopping.
Time:
13:14

2 weeks ago time:
14:24

57:33 as rx'd

Amazingly enough, I lost my way and improvised a route that would torture me for nearly an hour. When I went to map my run, it was 10k on the dot!

10K Run:

52:30

I slowed down while passing the playboy mansion. almost got hit by a car. it was tight

46 YOM 5'10" 190

I would not describe it as technically great, but it was a good "plodding" motion that resembled someone trying to run and it was the first time I believe I have ever run 10 K before. Ran on the treadmill, (call me a pussy, it is 15 degrees outside here in Nebraska tonight) with no stops-

58:22

6.5 miles
59:15

41yom, 5 9, 175

53:54

I would have gone faster, but my legs are short. Just kidding. About 2 minutes of delay due to traffic lights. errrrrr!

m/35/81kgs

9.2 km - 51:25

short 800m, I should have checked google earth before!

g

59:27 felt great!

m/180/26

4.2 miles
33.45
Been sick for a week first workout back.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

Total run time was 1:01:23, but actual 10k time was approx. 51:15. PR! Beautiful day!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

2.75mi 24min.
It's hard to stay motivated on the treadmill...ackk.

M/26/220

Treadmill..
10k, 56:17,, longest run in 6 months

subbed 4410' vertical climb.

Skinned from Snowmass Base (8000') to summit (12410').

1:56

44 yom and 283#'s

Cardio Machine Triathlon (Three rounds of Stairmaster, 25 floors/1000m row/800m run)

about 45 minutes (watch crapped out during first round)

M/28/72"/197

as Rx'd 45:58

POSE is the way to go.

36/M/307lbs/5'9"

Did 2.05 miles on the treadmill and knees started to hurt so switched to eliptecal and finished 4.15 miles.

time 1:22:51

m28/204/6'2"

43:50

48/m/140
10K - treadmill
41:45

25/f/5'2/131#

WOD:
run 10k
time = 44:54

post: cfwu x 3
15 x burpee/pull-ups
30 x sit-ups
12 x burpee/pull-ups
24 x sit-ups
9 x burpee/pull-ups
18 x sit-ups
6 x burpee/pull-ups
12 x sit-ups
3 x burpee/pullups
6 x sit-ups
1 x burpee/pull-up
4 x sit-ups
time = 9:41

then, intro to the clapping pull-up. got up to stringing 3 in a row... need way more work on technique as far as stringing reps together.

Jake 56:08 in snow

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

run time 62:00
actual 10K time 54:25

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

m/29/170

49:45 as rx'd.

Man, it was cold out tonight. Saw my breath and everything. Hey, it's socal.

f/32/147

46:42 as Rx'd

Ran outside, a few hills. PR!

m/36/210starting weight 207 finish

Lost 3lbs

45:32 as Rx'd

Ran outside, cold as hell, hills suck ass

22/m/170

As rx'd

45:53

34/m/160

as rx'd

59:50

M 37 5'10" 150#

Running on flooded middle school track. Avg lap: 0.27 mi (435 m).

Well, since I'm out here, I might as well not stop at Lap Y. Better do the whole alphabet.

26 laps (7.02 mi in 1:03:45.36) PR (distance & time)
WOD RX (10000 m in 0:56:42.47) PR

Previously: 10.51 km in 1:02:41.

Now, I'm off to breakdance until 3 am.

(HRM: 1:03:59, HR: 183 avg, 197 max)

10k loop around my hilly neighborhood. Felt good.

52:44

49:36

55:55

M/42/170/70"

Bike (@4) 10k

31:28

Ran 5k on T.M. @ 1% incline - 23:07
Row 5k - 20:58

Rowed because of ankle issues. Sixth time rowing, ever (new to CF). Did it in 51:45 although I got up and stretched at 2K b/c got really tight right where hams join butt. Stretched at 5K b/c lower back got really tight. Longest row I have ever done b4 this is 2K, and only once, all other rows 500M! This was a killer. I got into a groove in the last 5K. I started keeping my back straighter instead of rounding it right before the pull. This took pressure off my lower back and made the whole motion feel more like a horizontal squat. Felt good.

46 y.o. female

NB

10K: 1:19:54. Average HR: 148. On TM @ 1%; varied speeds (obviously, lots of walking).

I have never in my life moved myself 6.2 (actually 6.7, after warm-down walk) miles without motorized aid, so I wuz just happy to finish. I actually felt OK for the most part, able to carry a conversation and whatnot, but running is physically very hard for me (my body's in total shock). The last 10K WOD's I mod.'d to a 5K and a 4 mile run/walk, so I guess I'm improving (however slow that may be). My aerodynamics are those of a cab-over big rig and my lope is not unlike that of a water buffalo, but dammit, I FINISHED! This after squatting 505# and deadlifting 505# 4 days ago...sheesh, talk about muscle confusion. I love this shiznit!

Post: Stretch (gingerly)!

NB

10k 56:42 on hilly loop road around house.It was very humid.
That includes having to change my new running shorts at the 6k mark because i was getting bad chafe from them! stupid shorts

39/m/176cm/68kg

50:00

still working on POSE-Method / Chi running
felt better this time, no pb, but less effort

56:57

age 43 weight 208. Tough run but looking forward to tomorrows workout.

limited on the space on the combat outpost,damn Iraq. So i think the cahill cats are going to run for one hour straight. That should cover it

m/28/6'1"/185#s

44:59 as 10k rows.

Since my knee seizes up during on any run over 3 miles, this felt great to push through a 10k.

Loved it!

26/m/5'9"/165lbs
Had waterpolo training in the afternoon. 1hour plus of scrimmages
CFWU 3x10 (back extensions done on the floor. subbed dips with narrow pushups)
est. 11k 1:20

M/27/6'1"/193#

Ok, well I ran a 5K instead of a 10K, the 5 K about killed me yet again, but I cut ~6 minutes off of my previous 5K time to 30:28, so I am really happy about that. I ran it on a TM with an incline of 2%...I'm going to have to build up to the 10K

50yoa newbie, 5'08, 180

3% incline on treadmill.

5K...3' warmup walk, two 1' 4mph walks in the middle....30' for 5K

Measured it out with the car. This was my first 10K.

59:59

PS I will never run with the dog again. My back is killing me.

27.m.168.5'8
new PR
52:24

46/196

as rxed 52:24 pr

56.04 ran @ sta 12 going to get the distance tommorrow.

first did 45 min spin class for "warm up"
treadmill - 51:42

First ever 10K. Had to run on an indoor track as it was icy outside; track was small 1 mile = 12 laps.

74.6 laps
45:17!!

Not bad for my first time!

Skipped out on this one, going to sub in a game of flag football tomorrow to make up for my lack of toughness...

First time to run 10K since leaving the states. Treadmills suck.

10K: 60:17

SWEET

started running this on a treadmill due to the cold and snow outside, but it hurts my legs to run that far on a treadmill and I was bored out of my mind. Ran 2.7 miles in 24 mins....hopefully this will come up again when the weather cooperates.

1:08

Rained all day Friday

10K Saturday 7:30 AM 47:55

M/22/215

10k 69:28
first time running the 10k

Jeff @ West Seattle Stadium
24.5 (Boring)laps
From lap 12 on battling IT Band pain. This was the biggest limiting factor.
44:40

32/F/125

10K - 50:45

4.5mi - 40:22

5k

29:15

Like a softie, I waited all day for the 33 degree rain to stop POURING down....No dice.

So today (Sat) I gave it a whirl. 10k AKA 6.4 miles in 1:02:10. Outside, with hills, and two new blisters.
I love that I can mentally power through these things....Just knowing others have also sufferd for the same good.

Holy @$#^!!!!! 1st 10K I've done in several years but at least I finished it thanks to CF.

1:02:23

10K - 42:01 @ 167 average bpm heartrate

Negative split final 5k.

10K 53:21
34/m/195

34/m/195
10K 53:21

33/f/165
54:45

I am a fat a double s :) but I did it.

10k 64:00 exact.
I have NO idea how you skinny people are getting such great times...wait, ok nevermind I read what I just wrote ;) jk, GREAT JOB everyone on all of your times. I think just running 6.2mi in general is a great obstacle to surpass.
see you tomorrow~

Kizer

33/M/185

As Rx'd 46:14

Did 60 min on spinning bike, moderate intensity, instead of a 10K. Will try to get one in the next few days though.

20 minutes row
20 minutes Stairmaster
5 minutes bike
Still recovering from kneee surgery

10k
53:34

10K run
outside @37F (a warm day around here)

time = 49:48 (PR by +10 min)

can't believe i got sub 50min
hope to drop 5 more minutes off next 10K time

M/56/202/70"

Tabata intervals

pull ups 15/12/10/8/8/8/7/6 74
push ups 15/15/15/15/15/15/15/15 120
sit ups 15/15/15/15/15/15/15/15 120
squats 20/20/20/20/20/20/20/20 160

474

10k 55:17

way hard

56:26 min for 6.22miles on TM.

Knee a little sore so decided to ride the 10K aprox 22min. Then finished out with 8 min of 15 sec on/off sprints. Added some other misc. work with legs and chest.

Calves still not used to running in flats.

6km 27:57

M/35/195/6'

10k - 55:14

28/f/155
Rx
51:09

m/27/6'2"/215

CFWUx3

On treadmill @ 2% 51ish.

5'7 195lbs of outofshapeness

I ran 2.5miles then rucked 2.5 miles then ran 1.5 miles to close it out. Under an hour.1hr15mins

39/m/175

first 10k ever!! 58:30 on treadmill...ouch

29/m/235

7 miles -- 1:14:45

10k row (damper 4)

45mins,1sec.

10k run

The wod:
6.3 miles on an eliptical jogger (low impact on knees), 56:38

26 yom 6'2" 155#

CFWUx3

5k row: 22:01

19/m/190/5'11

Not as rx'd today... Played a epic 2 hour soccer match followed by 2 hours of tag football, so i reckoned I'd made at least some of the distance there. Ran and occasionally walked (about)5k home after that but I didn't have a watch so I've no idea of the time. Needed an ice bath to stop the hurt after, oh dear. My knees don't loving me anymore... :(

Age 51/BW 240# 10K row 47:06.8, previous best 49:05.6.

As rx'd

59:09

first post, pr by 10 minutes, only ran one other 10k in my life about a year a half ago.

CrossFit ROX!!
37F

50:05 (track at the park)

Compare to:
071016
52:47 (track at the park)

10 K run: subbed 12,500 M row. I guess I'm the only one that thinks the appropriate conversion is 5:4 on rowing to running, even for longer distances. I really think it is, unless your running time is at least as fast as rowing time.

My God, I can beat Kelly Moore at something! Of course, I'm a foot taller than she is.

Time 54:04, PR by about 1.5 minutes. I would have been at least 30 seconds faster, except that I initially stopped at 12,250 because I got confused on the math, then finished 12,500 anyway.

53:52 (@ 7.0)

This killed me!

mile run - 8:10
10 mile bike - 32:02
1.5 mile run - 13:02
57:46

40y/o M
75" 202#
44:43

Not quite enough time to make up a new course from my new house and check the map, so I ended up short (thought I might) and clocked an 8.55K run, did it in 43:16. Felt good...my best ten K is at a slightly slower pace, but it's hard to say if I could have sustained this for much longer.

I am starting a new strategy for the next six months: CF three days/week, yoga one, pilates one, and skiing/climbing the other two. I generally consider the yoga and pilates active rest. I have gained incredible strength on CF, but have lost flexibility or at least not gained it, and with a bunch of life changes (including back to school, though only for one class) happening, I can't seem to find the time to fit it all in. I do CF so that I can ski and climb and hike well, and if I'm trying to sacrifice that so I can do a WOD, it's backwards. We'll see how it goes...but I'm bound to be more and more "behind" as time goes on, depending on my strategy. So this isn't goodbye, but I don't know how often my posts will coincide with the right day.

I have not been running the WOD's. Subbing hockey or adding a rest day. First actual attempt at running.

Estimated distance. Tapped out about half way at 34:18.

10km in the rain

45.52

M/35/140/5'-5"

@ home on treadmill as rx'd 57:55. That was brutal and mentally tough. Have not run that kind of distance in over 15 years. Totally different workout than the 5K. I had to be patient and pace myself so I could finish.

10km in 35 degree heat (celsius)

39.48 mins

22/M/155

5k in 26.25. Felt really good after yesterdays WOD.

38/m/195

51:03 as rx'd

3.5k rowing 18:42
1.5k swimming time??? Forgot to set starting time, swimming felt really great though. Awesome core workout.

M/22/152 cfwux2

25 laps around 400m track: 49:01

This one sounded nice, until I noticed that my right calf was 2x normal size. Not the 'roids, just a bad tear. I think I overdid it a bit with the last cycle - 3 pr's in a row, and then this... Too bad! Time for some rest.

I owe you a 10k, Coach! Need to get back to this to up the endurance!

44/m/71 kg
As rx'd 49:30

WOD #14.

Skied today and Friday so did this on Sunday (3Feb08). Quads are very tight as a result.
As Rx'd - 1:04:03

4 muddy, wet, cold miles around the lake in 30 minutes doing intervals

M50/198#

49:40 as rx'd

Notes: Performed 080203. Ran on Burke-Gilman trail; flat, 42 Deg. F. Ran first .2 miles, then clocked mile splits as:

8:24/8:20/8:16/8:05/7:30/7:25; avg min/mile pace: 8:00. Long time (>1 year?!?) since I ran a timed 10K. Need to be more vigilant on CF run WODs.

28/m/210

Ran this on a tredmill @ 1.0 incline.

48:28

MWade - should have taken your advise and run it on the road!

28/F/140

Ran the Lehigh Valley 10K today.

49:29

Go HARD!

Did Sat one year crossfit aniversay for self at Crossfit San Diego 0930 class. 37lbs lighter than last 02/02. Great workout with kb 1.5pood,pulls,burpees,wallyball,box jumps. Partner workout 1min on 1min off for 3 rounds, the two of us weighed close to 500lbs combined and put out a score of 411, not too shabby.

Felt some shin splints today, Sun. So did 1hr cardio mix..bike,treadmill,rower, double unders soaked through my gear and went to watch the Dolphins remain on top.

10 miles, 83:25

m/42/6'/183

3 mi 30:40 on treadmill
first 1.5 @ 1% grade

Missed this one. Blaming Mardi gras.

row 10k 40:31

59:59

Had a pretty good run. Hopefully next time we do this I'll get it done before the evening so I can actually see where I'm running.

10K
58:07
High School Track
Sunny - Mid 60s

M/40/5'11"/190

55:15

performed 070203

28:00 (PR)
I subbed 5k, also first time trying to run as far as 5k using pose. Don't know if I was doing it right. Tried to concentrate on a kicking my butt with my heel like motion and pulling my foot off the ground; also keeping my body upright. About halfway in, my legs were getting pretty exhausted, not just my calves either, so I figured I must've been doing something right because I usually gas before my legs give out. Im going to keep at it.
bw(207#)

6.1 miles in 51:30. 1st time for the 10K.
Ran indoor at 1.0 incline with average speed of 7.2

M/32/6'1"/205

50:21

Treadmill @ 1.5% incline.

Did 5k instead of 10k.

5k in 26:14 on a treadmill with no incline.

10K 37:44

3 mile run
22:52
Bad flu

10k on Treadmill

1:10 @ 1% grade

20080204 1000
WOD080201: Run 10km, sub'd row 10km; 45:40.4

sub'd due to cold ...
it was -28C

41/M/173

10k in 48:00

m/38/220
treadmill, 1% incline
10k in 49:30

5.4 miles in 1:00

M/46/180

4 mi run after mexican food
Don't go in the gym

27/m/196

57:12 as rx'd

I would have been better off using ice skates instead of running shoes. That said, running on ice presented a fun challenge.

54:13

Friday, Feb. 1: First real 10 km, -30 outside so treadmill was not so bad, ran in 58 minutes. Hi Ho Hi Ho....

49:35

Pukie came knocking at 8.5K but pushed through.

Note to self: No more eating before running for me

run/walk 6 miles on treadmill. lower back was hurting/sore from deadlift/thrusters. 66 minutes.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

I'm a few days behind...

Ran inside on treadmill due to snow/ice. 55:30

M/40/6'/285

No work out for me, traveling. Would have scaled way back.

New Orleans Mardi Gras

Endymion Ride... not workout today

This is the one I hate to see 'coming out of the hopper.' Usually don't have a block of time to give to this - and didn't this time either.

6,000m row, 24 mins (four, 1500m intervals, with lunges, squats, pushups in between intervals).

The rower sets my butt on fire - nerve compression somehow, just like the T34 in flight training, thus the intervals.

Still - AWESOME workout. Feel like a train hit me.

sub 10k row
40.27 (pr)

26/m/150

52 mins, first time ever running a 10k, so it was interesting. I used to be in track, but I only did the mile, so this was a test or trying to shorten my stride a bit. It felt good!

51 minutes

(twice river loop)

10km on treadmill (6.25 miles)

54:34-first time running this far in about 10 years-I hate running......

spds for ref next time:
mile 1 - 6.0
mile 2 - 6.5
2.0-4.25 - 7.0
4.25-5.25 - 7.5
5.25-5.75 - 8.0
5.75-6.25 - 8.5

Raincheck. I can't run 10k. I'd be walking a lot. Been coughing a lot today, so I voted just 3 rounds CFWU, will do a light jog on rest day.

2/5/08 - 46:10 PR!!!
10/19/07 - 47:20
8/11/07 - 48:44

M/34/185

As rx'd.

50:07

rowed 10k = 39:56

# 188--
Booch--Gracias for the man-maker description.

I tried some the past few days as a circuit using 5lb. dumbells. The lighter weight felt good, and because I wussed on the intensity as I practiced, I ended up performing dumbell burpees to failure (complete, humiliating failure) tagged on at the end. (11 total--ugh, I've got work to do!)

31/M/190
10km run on treadmill
Time:52:45(PR) fighting a cold the last couple of days too so next time should be able to blow this away.

ran this yesterday on a dreadmill. about 59 minutes..need to find the right speed to run at

m/34/5'9/177.

50:36

Pretty happy with the time. Could tell a big difference in lung capacity due to Crossfit. Legs pretty tired and tight. Was able to sprint last leg.

Finally able to get the 10K in.
55:10 on a treadmill. Wouldn't let myself go below 6.7mph. Struggled, but glad I did it!

M/31/246#
Row - 38:15

First Time running a 10k for me too. WOW!

55.27

Row 10K 42:27

I actually did this yesterday after yesterday's WOD.

Yesterday's time: 34:20
Today's time: 32:46

OUCH!

I hour 20 minutes...walk every mile or so.

45/f/143 10K beach route, so I'm not sure of the exact distance. 74 minutes.

New MRH 10k loop

1:04 Godfrey and Meyer
slow on icy roads and Godfrey nursed an injury.
Got it done!

34m178

Start stopwatch
run ~3k with dog
drop dog back at house (she needs more crossfit, can't go more than about 4k)
finish 10.?? k. Feel great except for knee and hip.
walk home
talk with neighbor about washing cars, evangelize crossfit, talk about kids.
go home. remember to stop stopwatch

1:20:00

I think it was about 1:05 or so.

cfwu x 3
ran 7.1 miles in 1:06
tough run...windy and snowing

41 m 232

1.23.30

3.1 Miles on Deadmill
3.1 Miles on Ellip.

53:30

3.1 Mi on Deadmill
3.1 Mi on ellip.

53:30

Rowed for 40 minutes.
8.1k

Done on 2/26. Best is 51:08.

Did this one in 53:25 in 40 deg. wind and rain.
25:33 out/ 27:51 in.
Overall that's 8:37/mi. Eh.

48.11 on the deadmill at 1.5 incline. Did it today after quarter gone bad.

M/19/162

41.2 10k run
first one this year

43/m/166

1:02:05

windy today