yay! one i can do at home!

Was hoping for some rowing! Yes!!

oh good.... an easy day!!

oh yeah, and awesome video.....that is too cool. nice abs.

19 / F
wow - perfect! I did this today (friday) since I have the prt on saturday.

row 5k
21:41.4

over a minute faster than the last time this came up.

Cool. I was planning on running tommorow morning. This gives me chance to practice the pose method.

sweet. i need a good run. can't wait to hit the rainy seattle streets in the morning.

The new server works!

Good stuff. Bigger, Better, Faster!

Thanks Coach

Wohoo, handstand stair walks. Great stuff!

Still sick. No run or row for me. This sucks!

On a side note:
I know that this year's Crossfit Games are going to be HUGE!. Dave Castro and his crew are working their asses off to put on a great event. People are coming from all over the globe to compete. That being said, I am happy to offer up Crossfit One World as a pre-Games training facility for all out of town folks visiting the area prior to the Games. One World is located in the San Francisco Bay Area between San Jose and Oakland. Not a ton of hotels in Aromas (are there any?) So likely if you are coming out here, you are staying near one of the local airports (San Jose, Oakland, San Francisco). We are a hop, skip, and a jump away from all three airports. As with all out of towners, training is free (but I get to take a picture with you!) Of course, if you are out here for any extended period of time, you MUST hit up all the great Bay Area Crossfit facilities for a workout. Contact me if you are interested in training at One World. I will post this offer again as the Games get closer.

147 training days left until the 2008 Crossfit Games!

I hate you, Jeff Tucker

Did this one thursday evening (ESP?)
Row 5km in 20:29.4

yes!! i cant make it to the gym before they close today anyways, perfect!

Wow that was a cool video. It made me a little nervous.

This is perfect for me. I'm training at CrossFit Brooklyn tomorrow so I wouldn't have been able to make it to the Box to do a workout.

Plus I get to practice the POSE method! I'm excited. I never ever would have thought 8 months ago that I would ever run more than a block without ending up in the er. I avoided the workouts with running for a few months when I started and said "I hate running" all the time. Now I look forward to it thanks to Brian MacKenzie, Michael Collins and CrossFit. Crazy.

I still hate rowing.

Last week I was looking for puma h-streets to run in. Ironically I stumbled across a pair on clearance at an outlet mall. I'm staying at a hotel for a convention this weekend and figured I'd have to make up a workout.

Whaddya know...a 5k

I couldn't say no to that, even though I REALLY hate running. But I was excited to try out the pumas. They are AWESOME to run in. I only made it 2 miles, before nearly puking (probably due to the huge piece of pound cake with ice cream I had late last night; plus I've been sick), but I adore the way the pumas feel.

18:51 5K Row

bwt-161
5"10"
34 yom

3 km run in 15:10 min,
3x 100 mtr sprint, no timing
3x3 16 kg turkish get-up
Have fun, Johan

First time rowing 5000 for time. Did it in 24:35, not bad I think. I love this machine.

row 5k

21:11.4

155lb
32 M

43/M/6'3"/200

Rest day for me (I'm on the 5/2 program). Doing 10K on Monday. Good video.

"embrace the burpee!"

Wendy,
agreed. I've had h-streets for a little while, and they rock for running. Now where did I put them... they're so... minimal...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU X 3
18:18

ROW 5K
25:28

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

A not so triumphant return after a 13 day convalescence.

5K run in gravel - 24:15

Big ups to DanOfTheDesert. We now have a 22' gallows in our backyard.

http://s7.photobucket.com/albums/y257/nickoi/?action=view¤t=ropeclimb.flv

36/m/5'9"/177
ran 5k 26:30
-5°c/23°f Montréal

22:23 - 5k row.

2.5k row = 10:07 (prev 10:20)

yo katon I've been stuck out in the woods doing the amry thing, trying to get my crossfit on out there has been interesting, haven;t exactly been doing the posted WOD, should be back by theend of next week!

24/m/225

as rx'd
5k row
19:53

F/40/148

First run in quite some time. Lovely sunny day - had to take my fleece off and tie it around my waist. It's the middle of February - I'm not supposed to be running in just a T-shirt yet! Global warming? :)

33:10

Not outstanding but still mastering POSE. Knee didn't complain too much. Niggly old achilles grumbled as always. Will have to get back on my wobble board to strengthen it.

freddy c. one world

What a frickin great offer for everyone! That rocks! Wish I wasn't 3000 miles away, or else I would look to my pre-struggle on there! Hope alot of people take advantage of such an awesome offer like that!

Been training outside of the posted WOD for the last week, and beating the hell outta myself! Hope all is well with all!

Sick...not sure if I leave the house today.

Why after a really good workout do I sometimes taste metal?

Jodi (F/29/105)
Mobility Drills
CFWUx1

50-40-30-20-10 of:
Wall Ball, 20 pounds
Kettlebell Swings, 1 pood (36 pounds)
Teamed up with Gil! (a client of ours)
Time: 27:42

Jodi (F/29/105)
Mobility Drills
CFWUx1

50-40-30-20-10 of:
Wall Ball, 20 pounds
Kettlebell Swings, 1 pood (36 pounds)
Teamed up with Gil!
Time: 27:42

This was my first time using the 20 pound ball! I only smacked myself in the face a few times. haha!!!

#32

That metal taste is typically blood in your mouth. Upon exertion capillaries in your lungs can break leaving you with that taste since your blood contains iron.

M/30yo/6'/205#

CW warm up
23:16 5k run

I haven't been running much lately and my time really suffered because of it. I should be doing it in about 19:30 so I'll give myself 4 weeks to get back there.

Workout before breakfast
No warm-up
Row - 5k
20:46.3
Max HR 192

Just another beautiful day in the sandbox. Good thing there's a CF present every day to make the days go by faster.

Boo: 28:27
Beck: 29: 28

SWEET

Ran 2.5k. No time-watch is messed up from swimming in it.
Had to alternate walk/jog on the slight hill on each lap.

37yof
154lb

Lets go

#32 & #34 - I always thought that 'metal' taste was ketosis but I could be wrong about that...

First time rowing today. I tried to glean as much info from the vids as I could, but I think I need to video myself to know what I'm really doing. Drag factor was set to ~123 at the mid 4 damper setting.

Row 5K: 21:19

38/m/154

Run 5K
24:30 [PR]
beat old time by 35 secs...awesome
As much as it hurts, seeing the PR makes it worth it.

M/32/164
cfwu x3
27:10
a little slower than my PR, but I was hungover. I'm surprised it didn't take me 45 minutes.

49/M/220

Walked around the neighborhood - calf is still tweaked....lovely day!

19 / F

PRT this morning -
Push-ups: 75
Sit-ups: 101
1.5 Mile Run: 11:03
Score: 92%

fall prt scores:
79 push-ups, 84 situps, 11:57 for the run -
82.7% overall

went up a full grade from the fall
(my goal was to get an A and - mission accomplished).
Thank you CrossFit!

On fridays insane wod today. Can't find what a tuck jump is. Any ideas?

Mark

Rowed 5K
20:07.1 SPM 25

47/195
17:48.1 PR. great WOD after yesterday!

Nice video! I'll give that a try today.

BW 171

Split up the 5k

1250 meter Run
2500 meter Row
1250 meter Run

Time: 19:50

# 11 Comment,

did I kill a family member of yours? ;)

M/27/175
5k run-17.20

Yesterday I couldn't post but got a 17.40. I've been doing the navyseals.com version of crossfit but it was interfering with my tri training, so I came back. Might row the 5k later or see what the WOD is on the santa cruz site.

M/43/165#

5K Row

19:38 PR

M/39/185

5k row on the Concept 2: 19:52.
Skipped yesterday's beast because I was introducing a friend to his first CrossFit workout, and since there were too many people and too little equipment for us both to do the workout together, I decided to go with Fran.

Mike Lavelle: 15:30 (last set of pull-ups were jumping)
Marty: 6:14 (pr)

More better faster

WOD
2500m row 11:00
1.5 mi run 12:15

21:40 5k row

34/M/6'2"/235

First time ever running 5k

35:20

I know I can do much better considering I walked at least 1K

Row 5k 18:29 damper @ 6

Compare to 18:32

23 minutes is a long time on a treadmill, but if I go any faster on mine, the engine will blow. Or was it my lungs? I forget.

23:00 5K on the treadmill
10 minutes on the stationary bike
150 situps
dropped 5 pounds in 2 weeks

Rory
27/M/190
Camp Hero

Forgot to keep time.
I guess I was excited to go out and run on such a beautiful day!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

20:55

new pr and that was outside on downtown streets. Now I need to shoot for sub 20min

>46 mickey

A "tuck jump" is the thing that jacked up my knee back in September. Watch your form.
--cautionary tale friend.

Hey All. this week was my one year crossfit reunion. My first workout was "Jackie". Last year it took me ~13 min. Today, 10:40. I should also note that I haven't done a crossfit workout in two months. I have been on an extended rest to let my back and strained abdominal heal. might get back on the bandwagon next week depending on how I feel in the midsection.

f/33/126

Row 24:30

2635 on treadmill
getting better, but still no pr

5K Row = 20:16

First time ever rowing more than 1K

I'm just starting these workouts - and as a runner - I was pleased to see a 5K posted.

m/33/205
5k row
18:39.8

Great! Actually did this on the eliptical (part of old workouts) and then added ab work.

I'm really excited to get these workouts going!

M/36/185

5k Row 19:19
5k Run 25:27

46/196

run 24:40

little slow and a little hung over

24:45 5k row

first time for the row

25/m/17

M/41/160
Row 5K 19:21.1 - drag at 130

a bit off my PR, but felt great after several days off.

M\43\192
25:32 on a treadmill

F\150\39
25:00 on stairmaster

5k run 31:23

F/37/5'6"/140

5K Run: 25:38

M/40/5'11"/190

5K Run: 25:11

M/31/5'7/178
Row 5k, Damper 4
22:02-PR by 9 seconds
Goal was sub 22, so close

Back squat warm-up x 3 up to 130kg
Snatch multiple sets working on tech, worked up to 75kg
Snatch Grip BN Push jerks for shoulder stab.

Row 5k w/ damper @6 and DF of 120 in 21:00.4-PR by 43 seconds.
Rest 8 minutes
Run 5k on treadmill @ 2% incline in 23:14-PR by 46 seconds.

around 24 or 25, slow as hell, sleet/snow mix didnt help along with my lower back being destroyed from yesterday... felt great though!

22/m/6'/210#

36M/5'10"/164#

3.5 mile run (consistent w/past runs): 23:26.

ran the 6k "Mud in your eye" race in cheasapeake,va.
M\21\165
6k\24:38

i'll pass. did this a few weeks ago.
squats 340x5
midsection work-
back extentions & sit ups x50, 40, 30, 20, 10 (8:00) saw this on this website a while back.

Rowed

22:09

Last time 23:13, but did both. too cold to run today, -32C

row 5K

time = 18:59 PR by 41 sec

Row: 22:15

M/27/6'1"/193#

28:33

Previous 36:45

Cut off another 2 minutes from the time we were supposed to run a 10K. Ran a 5K in 30:28

3 mile run
21:42

Will try for the 3rd time to beat 20minutes rowing 5k. Last two times got very close. Can I cut 21 seconds off this time? We'll see.

25/m/157/5'8"
28:00 pr

not much of a pr considering my running sucks, but at least i can only go up from here.

Jared i figured you were out somewhere doing your thing. I have been missing your comments though, haha I got my rings in my garage and we made a dip bar. working on getting our pull up bar up. Hope your doing good, and dominating out in the woods. Talk to you when you get back.

26/m/155

25 mins

Pushed it pretty hard with another crossFit friend. I just need to get that pace right, still running like it's one mile and dying to quick!

Sandy
32'31

bw-199

3 mile run

25:27 new pr by 1 second

Used harder route with more elavation change this time.

MC

Unbelievable! After adding first 1, then 2, then 3 minutes to my mile-time over the last 30 years, I'm now back to the best times I ever ran in my early 20's. Still quite painful, even with 4 ibuprofens. Thanks Coach, Lauren, and everyone that makes Crossfit possible.

26:03

At the beautiful, sunny track at Soquel High.

#46 tuck jumps are where you lower your body 8-12 inches and jump as high as you can bringing your knees up as high as you can in the air. I read it somewhere yesterday. I forget where tho.

Is anyone else destroyed from yesterday especially in their mid and lower back? Maybe its because I went out last night and drank a bit. but those 70 lb. swings were killer.

m 32, 178 lbs, 6'2.5"
19:41.3
Havent been rowing for a few yars. Set out to go below 20. Heart beat only 183 at end, 175 ave. I've done 10k once in my life and time then was 39:40. Not max effort. Personal best for 2k is 7:09. Not max effort either. I did 500 once in a competition and did 1:27.8 in the under 75kg category. Dead for40 minutes after that.Paced race badly. I've done an even paced 400 at 1:25.4 pace quite effortlessly. This 5k was done at resistance 7 and it took till 3.7k untill i got some endorphines and started to enjoy it. Lets see how close to 19 I can get when I start pushing myself.

Row - 19:25.3

25:00 pr oops posted wrong time.

23/m/218/6'01"

WU 1/4 mile
10 pullups
10 pushups
10 situps
10 hang clean and jerk (bar)

WOD - Fuzz Gone Bad
3 rounds for reps, 1 minute rest between rounds, 1 minute each station

24" box jumps
1 pood KB swings
35lb DB thrusters
Squats
135lb clean and push jerk

Total reps: 194

33/M/225

"Kitchen Sink" 32:05

5K Row - 20:07 took 55 seconds off my time, thanks Crossfit Journal.

CD

Great, but when are we going to put some weight on our hamstrings? I remember taking a coaching class having to do with weight trainging and all that and they said to train the hamstrings to about a 2:3, 3:4, or 4:5 ratio to the quads. In other words, we should be able to leg curl at least 200 lbs if we can squat 300. Maybe I should just try this to see, but I feel like we do an awful lot more quad workouts than hams. Call me crazy, but Coach, I'm calling you out on this one. What's the deal?

22/m/170

When I saw this WOD of the day, I was stoked because I was already signed up for a 5K race!

5K run - 21:28

187/m/26

Run 22:48

182/m/35
26:19 run

40/M/5'10"/195

5k Row 22:08

m/30/6'1"/201

still learning pose and rehabing a tweaked knee.
i subbed 500m rows at 2500m and 4500m

31:49

minus a few seconds transitioning

23:02

ran 5km in "Run for the Whales" race in Maui. Hilly course and warm @ 8am, 22C.
20:02

M/52/206/74"
27:44 5k on treadmill 2% incline
Beat last 5k by 42 seconds so I'm improving. I don't think I'll be able to get back to the 17 minute 5k I could do when I was 21 but I do hope to get to 24 minutes someday.

21:10 on treadmill. PR.

F/43/229

5k on Eliptical in 32.5 mins.
5 negitive dips
5 negitive pullups

5K-treadmill ( varying inclines)

2miles nonstop at 5mph
1.1 miles broken
.25 at 6mph(run)
.25 at 4 mph(walk)

been cf'n for a little over a month. When I started could not run a .25 with out having to stop. My aerobic conditioning is ten times what it was in the beginning. This stuff really works Thanks to Coach and all that contribute to this way of life.

How's this for a sub: 2 1/2 hrs of flag football practice, running and covering routes. It was like intervals all morning long. I'm gonna feel this in my legs tomorrow for sure!

5K run 25:18

M/27/195/6'4"

5k Row 24:18

#101 mike,
You're a bit misinformed about how the leg musculature functions. Every time we extend our hips we are working our hamstrings, which is about 90-95% of the WODs (100% if you include the CF warmup). Think squats, deadlifts, cleans, snatches, swings, back extensions, box jumps, thrusters, wall ball, etc.

Training for sprint distance triathalon.
1000 yard swim
5mile bike
5k-21:11

46YOM 5'10"190lbs

Bentover cable rows using thickbar handle 150/7
BP with chains (2x20lbs)* 155*/7
As many round in 10 minutes/ 6 rounds

5 K run
25:05:25 (old time= 25:08:31)

27/M/185/6'

5K Row

21:32

Anthony (M/29/170)

Double Unders - 33 (2 rep PR)

Then went to BJJ, nasty nasty warmup, then technique work, then rolled 3 rounds. First round was easy, next two rounds were against significantly heavier guys (40-70 pounds) and were pretty fast pace. Felt good overall, but damn that 70 pounds makes a difference!

24:18. Rowed. Really low energy today. Fighting a bug.

32/m/210/6'5"

23:22

Second workout after a couple weeks off and first fun in a month or so. Happy with time considering.

Age 35
BW 146#

As rx'd:

Run 5K

21:34

Rowed as Rx'd

19:25 (damper on 10)

My first post. Been lurking here for a few months. Fully addicted.

5K Rowing PR 17:58.2 Almost killed me.

3.2 miles in 28:30

36/M/201

First attempt at a 5K Row
as Rx'd
20:55

21yom/165#

first time ever rowing more than 1k

@damper 5, 20:15

8 years old
3 rounds of:
250 m row
10 dowel rod OHS
10 box jumps (14")
10 sit ups
5 push up's from toes
5 single jump ropes
time: 12:07

First 5K row ever, damper on 5, split up into intervals.

22:52

M/54/6'1"/225
My first post. I discovered Crossfit by accident watching a news show from Chicago. Got on the internet and found this website. Scared the hell outa me. I decided to give up my Globo gym workout and give it a try. My gym does not have a rowing machine, so today I did the following:
3 rounds for time:
1/2 mile run
40 good mornings (25 lb. bar)
40 situps
time: 44:46
The situps hurt the most, but I finished it.
Thanks for changing my mind regarding fitness.
As far as I can tell, the closets CF gyms are an hour away. Are there any CF'ers in Northwest Indiana? I live in Valparaiso.

5 km row
22:14
first time rowing this distance, i think i could push it a little harder next time (was around 2:10/500 m for most of it)

3.15 miles (outdoors)

26:29

As we all know, weight gain, be it muscle or fat, has an influence on a person's run time. Is there an "ideal" bodyweight for a crossfit athlete? I'm 23, male and 5'10" any advice would be appreciated.

Nice workout...had to work so I missed the excercise with the group in Sthlm, Sweden thias afternoon, but the 5k row I finished in 22m45s at work...

24:45

3.3 mile trail
24:43

#101 Mike

You can't train your quads without training your hamstings, unless you're doing your squats on a smith machine which we don't do in crossfit. And if that isn't enough there are plenty of wod's that have deadlifts to more then make up for any ratio you might have read about.

Crossfit is based on functional strength, witch means real world strength. I can't imagine a situation in the real world where u would need to hamstring curl, inless of coarse you worked for Cirque de Solei

WOW. I was watching ice skating on tv (because it's saturday and I don't have cable) and they got some rings and a mat out on the ice. Then 4 shirtless guys in tight shiny gold pants came out and put on a show. They did some crazy stuff on the rings to music. It was amazing.

I remember watching gymnastics on tv as a kid but now I have a whole new appreciation for it. I'm not sure if it's because male gymnasts have incredible bodies or because after months of trying to get ONE stinkin muscle up I can't even begin to imagine how much strength and hard work is required to do the things they were doing. Probably both. It looked like they were on strings. The moves they were doing just seemed impossible. It was beautiful. Very cool to watch.

Oh yeah - it looks like they dont use a false grip on anything. They were holing on tight to those rings.

22:05 row

1.5 hrs at school jungle gym with daughter.
weighted(daughter on back)pullups,dips,pushups,OHSQ with short rests(pushing her on the swing)in between rounds.
I'll run tonight with the dog.

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd
22:50

HHHHHHHHHHHHHHHHHHHHHHHHHHHH

Thank you for this! Always up for a good run!

18/m/186

Run 5k = 27:32

#101 Mike

The hamstrings are always engaged in front/back/overhead/air squats, though often less than the quads. Then there are kettlebell swings, deadlifts, cleans, and a few more which work the posterior chain (hamstrings, glutes, etc.) more than "the quads". Think more in terms of using your whole body than just focusing on a single muscle's movement pattern. In functional movements, antagonistic muscle pairs must tense against each other somewhat to lend stability to the movement.

24:41 5K Run. Felt pretty rough. Just started this crossfit thing though and I'm getting over the flu, so maybe it will be faster next time.

#101 Mike -

Last I checked, rowing is almost exclusively hamstrings with some incidental back/ab/glute work.

CF w/u x 3

Row 1074m w/u

Row 5k, 21:38.1 2:09.8/500m avg

cooldown and stretch

Awesome WOD

Treadmill is broken and it's minus 400 outside so rowing it is.

Somewhere around 19:30 as rx'ed, I just glanced at my time (because it was much slower than my best) and I had a client waiting for my slow butt.

Pre-rushed warm-up with KB practice.
Post-oly practice with the OPT boys club.

row 5k
18:31

I was on pace for an under 18:00 time until I fell apart in the third km. I think I need to row more I really want to break 18 min.

23/m/171

As RXed:

There was a 5k run on post, so it worked out perfectly.

18:30-18:40, not sure on the exact time, but I will record it when the results come out.

This morning @ Brand X

Heroes and Girls.

Pick your Favorite Hero or Girl or one of each.

Good times.

I thought I'd try JT with modified HSPU (knees on 24" box).

21-15-9
HSPU
Ring Dips
Push ups.

43:54

Yeah that wasn't so good. I wanted to be closer to 30 minutes.

I was going to do Grace but after JT figured it would be unwise to try to put 95# over my head.

so I did skinny Grace:
30 Clean and Jerk with 45# bar.

4:44

32/F/5'10/155#

5k run outside
23:58 PR*

*PR for an outside 5k by over a minute, and only 30 seconds over my fastest treadmill time!

5k run (a few days ago)- 23:09

5k row (today)-20:15

followed by some light grappling with some friends.

5k run 24:32, about 1:20 better than January...

'bout 29 mins... ran with a friend, so my pace was probably different, but i think the finish would have been about the same. the good part is it actually felt kinda short after the 10k last week or whenever that was.

25y/m/160lbs
run 5k
20.45 (PR)

3 miles

31:06

5k row and for good measure I threw in 100 dips afterwards and two muscle ups on the bar.

44 yoa / m / 189 lbs

26.32 minutes

started my journey back a month ago and starting to feel my old oats again. now i must go vomit ;0

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

No Warm up: I am pretty burned out today. This is my 5th WOD in a row and I'm feeling it.

WOD: Row 5k: 20:57 C2 rower damper setting 5

Another crossfitter was at the gym and he was half way done with his 5k row when I started. He gave me a correction about not going as far forward as I usually do and it helped. My stroke rate was about 34 per minute. I would like to work on not going as far forward at the beginning of the stroke and reducing my stroke rate. Thanks for the assist Josh.

Have Fun, Train Hard,

Billy

pre cfwu 3x15
post stretching

5k 22m2s felt good not too fast but consistant with no stopping. Row, knee hurt a bit.

previous 31:01 new pr today of 24:45

21:33 row

32/M/215

Ran 5.1K

30:05, with 1/2 mile through ankle deep snow and ice!

Ran 5K this morning in 20:10.

I swear all the push ups, pull ups, squats, situps, etc., etc. are helping me get faster.
I love CrossFit.

32/F/140

Ran 5.1K

29:20, with 1/2 mile through ankle deep snow and ice! (Forgot to mention, it was uphill both ways too...hahaha)

Worked on kipping pull-ups afterwards... finally shut off my brain long enough to do two in a row before I started swinging too much... yeah! I'll take any progress over none.

M/23/159

CFWU 3x10

5k row (damper 7) 21:35 PR

25:40

ran outside.. beautiful Texas day.

Still building strength and stamina back. Will be faster next time.

WOD #20

Row - damper 5 - 5000 m - 23:30

m/35/509/160

5k - 26:11

slow run and was somehow tough every step.

Rowed 5K

19.22

5K row
28:42

32 yom 248bwt

time 26:37
last time 26:28

5k run 26:37

180#/m/33
19:35 Rx...

24/m/200
CFWU x3 in 16:23
Row 5k in 22:57 damper at 10

36/m/175

W/U 3x500 Rows with 30 situps between intervals

Run 5k 27:20, incline at 1.0

Last time, 27:10, same incline

I was just beat from yesterday. Sill, I'm kind of discouraged that I am not showing improvement on this. My PR is 23:48, but that was when I was only running.

5k row - 27:06

subbed O-lifting class with Scott

last time:

ran 5K

28:43

Ran a bit further than rx'd

7K 31:33

Felt good, really worked on staying on the balls of my feet. I have been a heal to toe runner all my life so this is a hard change. Really felt it in the lower quads and lower calf.

Great run!

S/F

Jogged 4.7 miles in ~40min, I did not really fatigue at all. I've been practicing POSE running and not reaching forward.

I am addicted to CrossFit...do we have a support group?

S/F

6.38K or 4 miles forgot to time, but felt great

and 19:03 on yesterdays WOD

m/23/157lbs

5k Row, first time to ever row. 23:20.

Cycled 21.55 miles today instead. Beautiful countryside ride. 1:22.

Max heart rate was up to about 180 on big hills, averaged around 160.

m/34/70/191

5k row
19:32

run 5k 26:03

my knees are killing me. can't wait for tomorrow.

m/24/160

20:50.5 row

pr by 44 seconds!

I rode 50 miles on my bike :)

Took advantage of a nice day and ran outside. 1st timed outside 5K run (normal neighborhood loop).

23:27

My dog had no problem with this. I think he could have ran it in 10min. I wonder what his Fran time is...

f/31/134/5'4"

Having so much fun at the Decatur, GA Level 1 seminar... wish you could all be here with me!!

My knees have never felt so much like jello.

30:53 Couldnt break 30 min. next time.

43/f/5'6

31:05

40/M/192/6'

CFWU x1

Row 5k

23:49

My first time to row 5k.

5K run

3 miles in 20:11, jogged the rest in. Total 5K in 21:36.

Great WOD. 32:30 run. Had some left in the tank at the end...should have pushed harder. Not bad for running through 1/2 mile of slush on the bike path....got to love running outside in Feb.

22:17 run, my worst time in a while, oh well.

5K row damper on 10 on C2 rower
19:07 pr

M/33/185

20:30 as Rx'd. PR by 2:00 minutes

38 / M / 193 / 5'8"

Ran 5K
33:15. WORST run in two years. Walked about 1/4 of it.

time = 35 minutes. ran and walked.

Deadlifts tomorrow ;)

35 minutes ran and walked.

25:07, fastest 5k in a year...stopped using POSE and my time dropped by 3 minutes..?!

140 push ups
140 crunches

1000 yds swim

2.5 k row, 2.5k run

30:11

The rowing was 11 minutes, the running 19. I'm slow, what can I say? First time running in ages.

30/6'2"/238

33 m 195#

CFWU x 3

As Rx: 22:51 (pr)

16 days 'til the 'Ghan.

27/m/168

Run 5k

24:57

Found out my usual route was 600 meters short according to google earth. With the added distance tacked on about 2 min over PR.

Is it me or is the comments section all different now?

5K row 20:07 that's right boyz my first post!

23:10 run. hopefully i'll do better when the weather and conditions get a little better for running but i'm not to mad about it.

Run 5k - 21:42

43/M/6'1"/170

Greg A's warmup X 1 (on PUs, did 4 L pullups + 6 full ROM)

5K Row 20:58, damper setting 5

Next time: under 20:30

M/44/202 5'10" on a good day.
WOD 5K row
Time: 20:00 PR(Goal was 20:00)

Last time was on 08/30/07
Time: 22:01

I'll take a 2 minute improvment. That's why you keep a log people. To track your gains.
Paddy
CrossFit Tulsa

~4 miles around the lake in 30 minutes
(ran farther than last time, but not as muddy)

Pre: 500m C2, CFWU+BWUX3

5k row: 18:55 pr by 44 seconds.

easy 500m row cool down.

30/m/205
5K run 22:34
I was moving, fastest I have ever ran!

i switched it up slightly today. i was in the city park so i ran about .5 mi then used all the playground eqipment for a circuit of pullups, upright rows, dips, climbs, burpees, and shoulder raises. went through the circuit twice then finished off with another half mile run with 10 squats at every speed bump (120 squats). workout took about 20 mins. i felt like a kid again!! ha!!

M/42/195

5k run - 25'07

ran 5K 29:16

Sub'd slideboard intervals again today.

15 intervals of :30 on and 1:00 off.

Sub'd slideboard intervals again today.

15 intervals of :30 on and 1:00 off.

Ran 5K 35:40

Totally blew up during the last mile. Ran the first two miles at 10:00 pace. Last mile was 14:00. Felt like crap. Almost had a visit from pukie. Of course this is the farthest I've run in a year.

33/M/185

ran about 5.3K outside 24:12

Playing catch up-

(in8girl- I just couldn't pass up doing the Dirty dozen- resting next week! :) )

Dirty Dozen
Subbed 25# dumbell for kettlebell swings
Subbed 15# dumbells for dumbell snatches
Subbed 25 Pushups for rope climb

16 minutes

Ran 5k on TM
34:00 min
My run time was terrible today. Was practicing the POSE method for the first time too.

Gnat

20:19 for 5k row - 8 seconds slower than pb
Made up the push jerk wprkout from the other day around from 12-12:45pm then quick refueling as I had a client waiting then a CF class to teach. Wasn't extremely motivated to get this one under was and made a much shorter 10-15 minute warm up. Went back to a damper setting of 7 last time I realize my pb was with a damper of 5.5 to 6
Still things to work on as usual.

42/f/5'3/120

Subbed WOD: Taught 60:00 spin class at globo.

opps..
forgot some of my subs-

10# medicine ball (all my gym had)
50# assissted PU on gravitron
50# assissted dips on gravitron

26/F/115

Another a** kicking day at CrossFit San Jose gym.

As many round in 20 minutes of:

20 DB T push-ups (15#DBx2)
20 DB squats (15#DBx2)
10 DB clean/press (15#DBx2)
10 DB sit-ups/curl (10#DBx2)
10 Burps

Finished 3 rounds + 10 DB T push-ups

Thought I could do at least 5 rounds....way harder than it look.

Been CrossFitting 6 days in a row. Should I take a rest day tomorrow?Ummm.........Let see how I feel when I get up...It so much fun going to the CrossFit gym!

25 minute stairmaster
10 minute treadill
Knee not recovered

#101 Mike

I don't get how you can "call coach out"

this is a free website, either buy in, or do your own thing, no big deal, no problem, no worries.

As I see it we are all free to develop our own grass roots fitness movement if we want to, so go for it.

#142, brilliant explanation

CD

21/m/6'/160

row 5k: 20:50. Improved 1:09 over last month. The last one was my first WOD and it's awesome to see the difference this month made.

5k XC Run - 21'41"
two minutes slower than PR - 7'03"/mile pace. Didn't feel great from the get go, not sure why. Calves feel worse today then they did after 10k.

26-m-240ish
Today was in-and-out. It was pretty cool because Juneau looks like someone spilled powdered sugar...everywhere! Holy geeze you can't look anywhere and NOT see snow. The drive to the gym was in itself a workout. Have you ever had to lean like a gangsta with your head near the middle console because the ice on your windshield only allows a gopher viewing hole to see out of? :) haha try it, it's a blast! I love cheating death. OK so back to the workout.
5k row: 19:12.13
Bergener Warm Up (getting better)
Turkish Get Ups: 3 sets of 5 ea (30lb db)
2 1 minute jump ropes to get my calves used to pushing my fat body off the ground :) jk
and that wraps it up. Can't wait til tomorrow.
Rock it out CF!
Thanks for letting me post
Kizer~

Finally got my rings made. Thanks to the message board for the recipe for homemade PVC rings. They work great!. Messing around on the rings was my warmup (I know, not so good for the lower body).

5K: 33:13 (PR by more than 3 min)

Rolling course, outside, 1/2 to 3/4 mile in inch deep slush and snow. Fun!
I need to drop some weight quick. 230 pounds pounding on the knees gets old really fast!
Any suggestions?

I still hate running...

25/M/6'2"/205

26:20

Then an hour long hike in the hills above beautiful Pismo Beach. My legs are beat after yesterday!

Row, damper 4.

26:41. PR by 1s. Next time, I will certainly see a more substantial improvement, because I rowed this time with occasional distractions.

Lovely wife did this one with me. Her first time on a rower: 29:55.

31/m/6'2"/209

Instead ran 6 miles in 49 minutes. First long run in about 2 months. Trying to get ready for first marathon relay.

Phil 4:13

Side note:
so "damper" is the gauge on the side of the row machine? I never knew you were supposed to put that in your info:
my trainer (Tom who showed me CF) said to always leave it on 10....so that's what I did and got 19:12 can anyone let me know if that's good, ok, decent, bad, etc.? This newbie needs some info
;)
thanks again
Kizer~

"Found out my usual route was 600 meters short according to google earth."

Google earth isn't realiable.

44 yom and ~283#'s

Rowed a 5K in 19:07 then 2 sets of 25 for sit ups and BE after.

34 M 195

Run

28 min even 3.25 miles

At work, sleep deprived, very sore (missed my last rest day trying to catch up). Rather than miss a training day, I did a decent 3.5 miles on the elliptical/xc trainer thing (level 10, 23" stride); 3.1 miles at 26:05. Avg. HR: 148.

Post: stretch!

47/m/185

5k row 23:16

first time on a rower, got some decent stokes near the end - all and all, much more enjoyable than running 5K on a treadmill - which I may do anyways tonight or in the AM

44/M/6'/185

5K ROW.

TIME: 21:07

THIS WAS AFTER LIFTING AND MOVING HEAVY, HEAVY ROCKS ALL DAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

31/M/6'0/189

27:06

Ran at a local park and had some issues with having to stop for traffic. Was shooting for 21 minutes but came nowhere near it.

My C-2 rower arrived yesterday friom my sister's in Illinois. (It took more time to scoop up all of the Styrofoam peanuts it was packed in than to unpack it and put it together.)

With the C-2 here, obviously it was the row for me today. Longest I've ever rowed before was 2000 m.

As Rx'd

5K row in 26:11 (and at 3700' elevation here in
El Paso)

F/58/5'6"/135

29:31
BIG hills

M 37 5'10" 148.5#

13 laps at middle school track (dist: 5395 m)

26:44.86 (PR) HR: 183 avg, 197 max

Fast Lap: 01:55.95 (1)
Slow Lap: 02:10.14 (10)
Avg Lap: 02:03.45

Previously:
Jan 16, 2008: 27:00
Dec 28, 2007: 28:02
Dec 20, 2007: 28:23
Nov 29, 2007: 28:45
Sep 26, 2007: 32:06

Catching up on a week of missed posts today. Today I did yesterday's work out as I missed it and the treadmill isn't on it's best behavior today. There is no way I'm running outside as it's -29 C and that's no including wind chill. Yuck!

m/27/178#/5'10"

5k run.

t = 31:10

Calves still not happy running in flats but getting better.

First time rowing! loved the instructional videos they were a great help!

Row 5K:
avg = 2:20 / 500m
time = 23:20
kcal = 287

2635onTreadmill...not my best, but my best in some time

M50/170

21:57 row

Did yesterdays workout today 23:48 rested two minutes, then did 5K on stairmaster (no leaning) 23:45

Whew!

oly lifting today down in elmira
clean up to 220(huge pr)
snatch-just missed 155
bwt 162

WUOD
15 each + push ups x3 for time today 12:39
5 min dancers abs + stretching

5 k run on tread mill
total time 34:20

First of all HATE running on tread mill but outside was way too cold for my blood.
Secondly, this is the first time since I started back into Crossfit that I had it in me to complete the five k so, feeling good today and making great progress forward! YEAH!!

Run or Row 5K (SUB pushing Blaise in jogger)

20:09

Age 52/BW 250#
5K Row damper @ 6 (22:31), 22:33 last time.

5.2 in 23.25, so I estimate 5k in 22.45.

This was a 'modern' PR - last time I ran this fast was AOCS with a drill sergeant on my back.

My goal before crossfit was to train hard enough to break a 24 minute 3 mile; never made it (running three days, ~9 miles, a week; that was as much as my knee would stand).

Now I virtually never run long and my 3 mile ime, from my average pace on this run, would be 21.55 or so.

The break through was after playing around with the POSE method. Cut over 3 minutes off my time since I tried it the first time.

I love this stuff.

Paul

run: 25:44

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

Emerfit WOD

10-9-8-7-6-5-4-3-2-1
pullups
1-2-3-4-5-6-7-8-9-10
95# OHS

7:52
THEN

Tabata:
D-max ball situps and bottom-to-bottom squats

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

48/m/140
5k run
19:20

subbed officiating 2 games today. May still do the 5K tomorrow depending on status of sore calf.

WOD
:??::??

Ran on a treadmil @ the hotel here in Portland. The thing is on it's last leg & the timer wasn't working right. Either way, I could feel the change in alttitude between Panama City Florida & Portland Oregon. I need to spend more time studying up on the Pose method of running.

Get some, Go again.

M50/195#

pre-WOD: swam/dive/10 sprint laps/5x25yard underwater laps

DIY WOD:

10 reps each with KB-
Swings
C+P (5R/5L)
Swings
C+F.Squat (5R/5L)
Swings
TGU (5R/5L)
Swings
Snatch (5R/5L)
Swings
Rest 2 minutes

3 rounds for time.

Total Time: 33:00 (not incl last 2 min rest)
Splits 10:23/10:16/8:21

Notes: Performed 080209. Used 35# KB. TGUs took most time. TGU tip - crush the handle for improved stability.

21:21

38/200/5'6" (M)

5K Run = 25:47

5k row 20:06

First time ever rowing. After the 1st 1000 meters I was not sure I could finish but I pushed through it.

30/m/190

Run - 23:22

Bwt: 134

Ran 27 laps on an indoor track for a 5k. Brutal... all I did was turn the whole time :)

20:10

Breck, I'm sure you crushed me on this one!

40y/oM
75" 195.5# (real light)

Been on crazy schedule...caught back up on sleep, woke up, CFWUx3, row 5k
19:36....well off 18:40 PR, but I felt like I should have at the end of it.

m/30/165/66"

5k row 22:44

25/f/5'2/132#

breakfast: run 2 miles = 15 minutes

WOD: run 5k
time = 21:13 (pr)

post: cool-down run 8 minutes = 1.06 miles, front squat practice, burpee pull-up practice, double-under practice, kipping pull-up practice

m/30/77kgs

RUN 5K

24:26 (pr) on the hilly track really hot during run as well next time sub 24:00

19:32 5k row - set on 6 (max of 10)

5K row

20:53

Row
16:08

35/m/81kgs

5km in 23:59

30/M/5'5"/168

5015 meter row in 22:26

30/M/190

I did this today (Sunday) not much sleep Friday night.

Rowed 5K. This was the second time I've rowed a 5K. Time was 22:12 which is 2:04 better than last time.

5.2 in 23.25, so I estimate 5k in 22.45.

This was a 'modern' PR - last time I ran this fast was AOCS with a drill sergeant on my back.

My goal before crossfit was to train hard enough to break a 24 minute 3 mile; never made it (running three days, ~9 miles, a week; that was as much as my knee would stand).

Now I virtually never run long and my 3 mile ime, from my average pace on this run, would be 21.55 or so.

The break through was after playing around with the POSE method. Cut over 3 minutes off my time since I tried it the first time.

I love this stuff.

Paul

run treadmill
22:26

Olivia: 22.55 (over 1 minute faster than last time)
resistance at 3.5, first time with no stops

26/6'8"/210

Subbed a sandbag walk. 1 mile - 110# bag - 16:09
Did not set the bag down.

47 yom 160#
22:23
11:18 out 11:05 in
Not my best effort.

Sweet. I was going to skip this because i got home so late last night...then i realized that i could do i now, and then deadlifts in about 4 hours. so...

28:47

34 / 234# / 6'3"

23:30

Jeff @ West Seattle Stadium
5K Run
12.5 laps
22:14

34/M/77kg

5.5km: 24:57

Rowed 5k (damper 6)... BEAT 20minutes! Yay, have tried to beat 20 the last three times.

.................... 19:57minutes ......

ironic time as today is the day I will attend the vintage car autorama)

5K run

31:12

Would have been about a minute faster, but the boy was riding his bike with me and I had to stop once to fix the chain and once to wait up after he wrecked.

slade 17yom
193 6'1

row 5k: 17:20

M/35/5'10"/215

Last time 24:36; this time 24:09 would have been 30 seconds faster, but got an upset stomach in the first mile.

Julie's first 5K a mix of jogging and walking 49:54 not bad.

22:54 - pretty far off normal. Pacing issue?

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
31 yoa, 70", 178#

row 5k, damper at 4; 21:45

Finally sprung for the Concept 2 Model D a few weeks ago... I LOVE this thing! Today was the first 5k.

Thanks Coach

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

row

TIME - 22:45

Colby and I raced while he rowed the 5K and I ran it on the TM. I should have never agreed since he is 1/2 my age! He smoked me but it was way more fun than going at it alone.
Colby-20:26
Charity-21:32

M/21/6'2/180#

One day behind...

19:40 5k indoors

m/21/6'2/180

one day behind

5k run indoors-19:40

as rx'd

33:26

First 5k ever!!!!

5K all on treadmill

41:55

Man I hate running.

M/22/152 cfwux2

5k row: 23:27

m/55/166/5'9

35:00
as rx'd
With mother nature "adjustments" (upstate NY)
Trail run on light snow covering ice from a recent rain storm.
12 degrees F, 25+mph wind with blowing snow
Worst time ever for a 5k, but a PR for the conditions!

26:04
feel sick

Treadmill:
5 min wu
25 min flat
5 min cd

A day behind still

ran my new orleans condo to wharf run

Gorgeous day!

First row since joining the program.

22/m/196

Time: 24:14

jake/run: 24:14
laura/row: 25:00

42yom / 149 made up on 02/10/2007

22:56 run as rx'd

This is 2:12 slower than PR, but I think I figured out a more comfortable runing style toward the end.

51/M/170

21:00 which, I think, is a my crossfit PR for this.

... 5K run, that is.

5k Row
Time - 20:14

Previous best was 21:07

bw 155 age 39
24:03
outside run

5k row
19.09

35/m/180
CFWU
5K Run
22:58

28/M/185#

5k Row
20:43

27:20 (PR)
This is the first 5k since motorcycle accident I have been able to complete without some walking.

M/36/6'2"/195
Colorado Springs

5k Row as RX'd
Time: 19:13 New PR

34/M/160lb

treadmill 3.10 miles

27:10 - 1:00 off my pb (still feeling yesterdays pounding of no name #2 workout)

M/46/145

5 Km run
with 20lb medicine ball in backpack.
26:52

Jared:

1/2 intensity week... decided to test 1-mile time instead of 2.5k

Time: 6:47

Candi

Time: 12:55. 37 second PR!

180/M/27

Ran hills
2.5 miles
time 20.35

30/M/197

Second time rowing 5k: 19:58 damper 10, compared to 21:12 on 1/24/08 damper 5...

As Rx'd Run but took it slowly. Increased pace each mile aprox 9,8,7 min/mile respectively.

5K

25:55

18 secounds slower.

26/m/5'9"/165lbs
CFWU 3x10 (subbed back extension with on the floor hyperextensions)
run (est 5.2k) 34:54
3+min slower (whats happening!!??)

Now WOD today..

Today, Feb. 11th, is my 1st CF birthday. My very first WOD was "Michael" so I repeated it today.
1st time - 38:40
Today - 19:35, almost 1/2 my time!
Yay CrossFit!!!

M/40/6'5"/230

Row 21:33 24s/m avg 2:09/500m

row-21:25

One mile only. 8:14. 9 second improvement from last time.

26:17 Run

cfwu x3

Body weight is up bc I've been eating like crap. Rowed bc I can't run. Feeling pain in Achilles during rowing session.

080211 22:20 PR
080116 23:06
071220 24:54

light wu

First time rowing 5K

30:20 PR

rowed 500 then started over. Rested an estimated 3 mins half way through.

10K row 42:48

2K cool down

170lbs 29y/o male
19:27, damper 3/4
23 seconds better than last time.

Way to go Jenny O! Happy CF b-day.
Just a mere 19 min. improvement! That's quite a PR.

37m 185
route included stair climb (~300 steps) and hills
27min
(actually done on sunday, posted here for future "compare to" link)

32/F/5'10"/148

5k run 24:34

Row - damper @ 5

19.59

Age 36
BW 186

23:04 (PR) vs. 23:30 last time.

Followed up with 3x5 OHS, 85#,105#,115#,105#,125#

46 / 172

as rx'd 27:45 on the treadmill at 1% incline

Also ran a mile in 7:29 - best ever (also the only one ever)

29:42

Main Street Run (Edmonds)
to Shell Creek hill
to Bowdoin way
to 9th
to Daily
to Carol

SWA
Scott beat me by 1 block

SRA
Beat Steve by 1 block, crushed him by 1.5 poles up mainstreet

39/m/190

First 5k row 22:40

32:32