well, i got new running shoes, what better way to break them in. ugh. i can't wait till september.

I just wanted to thank everyone for a great time at the Level II cert. Thanks to Pat, Andy, Nicole, Tony, Dave, and everyone else that helped to make it an awesome experience. Thanks also to all my classmates for a great learning experience and amazing motivation during our workouts. I look forward to seeing you all again.

Jason

thanks coach.

I think I'll do this one in the Sierra at Tahoe parking lot since I'm heading up with my daughter today.

i'm so glad i got a new ipod today. mine died 3 weeks ago, and even just 400m is rough for me without my music!

All Brooklyn CrossFitters are welcome to join me in Central Park for this. It would be like a class trip. We can leave together right after the workout or you can meet me there. Same goes for anyone at the Box who wants a running buddy.

I'll be sporting my fanny pack, tempo trainer and an extra bra.

Happy Running Everyone.

have I mentioned I HATE running lately!???

I am going to work on POSE this week, but tomorrow will be an indoor rowing piece for me!!

KK

Just got my assignment. Cannon AFB, here I come. If anyone is in the area, feel free to drop me a line - sgtandmrshub@gmail.com (I'll post on the message board too).

POSEPOSEPOSEPOSEPOSEPOSE

Where and when in CP, Al?

Should I be ashamed for feeling a slight spot of relief? Not quite recovered from nate-randy-fran. I just won't say anything about it publicly. Stiff upper lip.

RUN means the gorilla and the girl, well after the sun goes down, park the truck quietly as far from the security gates as possible and climb the gate at the darkest corner of the stadium grounds. And voila, we have a pristine track to run on!

Thanks to the arabs for building an expensive, immense football field, track and stadium in the middle of nowhere, employing a small army of indians and pakistanis to maintain it, and otherwise never using it. I can almost pretend they put it here just for me.

No treadmill or C2 rower at the firehouse. I think I'm going to do Lynne.

For those of you who hate running be fortunate that you can. Running wasn't my favorite activity either but now that I temporarily can't run due to rehabbing my Achilles I find myself wishing I can.

Anyway, my wife and I will be rowing 5K on our new Concept2 Model D.

#2 Shannon

September? Are you going to the inaugural Red Bull Indianapolis GP motorcycle race at the Indianapolis Motor Speedway too? LOL

Why do only certain posters have links to their e-mail adresses. Seems like this has changed in the last 2 weeks.

if i wanted to substitute running for box jumps, how many would you say i need to do or for how long?

46/M/190

Thank you for posting this early! I have to be out of town till late Sunday, and was looking at the prospect of doing 2 WODS on Sunday night! Ended up with this tonight instead of a rest day-

3 rounds of:
DB Core rows + pushups (65lb DB's) x 10 alternating + 10 pu's
40lb MB slams (catch on bounce) x 10
Front squat with 80lbs of chain at top* x 95/10

5K run
Time- 27:49:75
Couple of minutes slower than my best, but that's OK-

I'm really stinkin' sore after my first six WOD's back so a 5K run is right up my alley, even though I'm going to have to do it on a treadmill at a busy fire hall.

And it's supposed to be so nice out tomorrow...

See, this is why I hate eating like it doesn't matter on my day off! Now the AM run is going to feel "logey". I lack the "rest day" dietary discipline.

Sorry for whining....suck it up and drive on, right?
Right.

AllisonNYC, I noticed in the video from yesterday that you were displaying that most necessary of all elements of running technique, YOU WERE HAVING FUN.
Please continue intensive practice of this technique.
Source of information: Arthur Lidiard, personal conversation, 1978.

Forgot that I wore a 40lb vest on my metcon circuit!

Off the schedule a bit, did Nate today. Before I did Nate, hit an old man pr for bench press of 1x245. Did 235 in January. Haven't maxed in 25 years. Not great, but I was happy. 1RM at 25yoa and 6' 170 was 275.

M/50/6'/195

bench press- 1X 185 195 205 215 225 240pr 245pr

6 rounds of Nate-
sub'd 2x 4/4 pull ups and dips for muscleups
4 115 OHP and 4 PU with elevated feet for HSPU
8 DB swings

26/m/155

24:30

I also am going out of town tomorrow, so luckily this was posted early so I could get it done tonight. Last time we did the 5k I got 25 min.s (and I was running with another crossfit guy), so this is a PR. I paced myself a lot better on this one, probably could have gone faster, but didn't walk at all, so I'm improving. Let's see what you got Katon, bring on the cobra!

I did a Linda as the WOD wasn't posted yet (and also coz I could :p)

120k DL
90k Bench
60k Power Hang Cleans

23:17

Rachel: (First time)
60k DL
50k Bench
30k Power Hang Cleans
25:16

Jim D #14

I was wondering the same thing. the comments window looks different now, and not many people have linked emails. weird, wonder what happened.

33/M/5'8"/175

So I've never posted, but I have to share this story about Fran. I was trying to catch up on my workouts and I did Fran today. But, I was in a hurry and when I read the workout, I thought, cool, 3 rounds of 21, 15, and 9. Ummm, It didn't occur to me, that 21, 15, and 9 were the three rounds, and that it didn't mean to do them three times. I was so out of breath and seeing stars, that my fellow firefighters were about ready to put me on oxygen. Next time, I will know to read the comments first. Lesson learned.

I waited until I saw our picture from cert before I posted. Decatur was my second certification. So many people asked me, "why are you going to another level I cert?" My answer was that I wanted to go with another set of eyes and truly "pick apart my techinique" and really watch others in order to be a better trainer. Plus, delivery of the message is never the exact same and who doesen' t love to listen to Coach Glassman speak.

Bobbi was so militant in her delivery but everything I aspire to be. Your training techniques were "spot on" and just "clicked" for me. Even when you had us holding in the bottom of the med ball clean I was lovin' it!

Pat: I am a little upset I still haven't gotten my muscle up. I thought you would be the key. I guess a ton of others had the same idea.

Nicole: I would not have made it through the med ball clean/burpee WOD on the second day without your voice saying "come on Dana!" I didn't recognize the other people screaming at me to "catch those boys!" THANK YOU!

Coach: Even better than your presentation, was you making me believe (in our discussion the first night) that I made the best decision ever to open my own gym. I've had more fulfillment in the 2 weeks that I've been there full-time than in the 6 years running a government municipality benefits program. I can't wait to spread your word!!!!

This is the first time in 2 months I'm just going to skip this workout and not make it up. When you can't do it you can't do it. I'm going to mohegan sun casino tomorow with my brother than going clubbing tomorrow night.

first post here goes......
love my new ipod
run time was 24:22

5K = 29:38

Used some of the tips from the video like where my arms should be and stop head from bobbing. It think it helped this time. My legs were less fatigued, they usually get real tight (this time not too bad).

m/6'3"/26/186

Running at memorial park Htown, TX around 11:00. I will be then one rocking 30 kippling pull ups at all the bars along the trail, just for punishment for not being a better runner.

Great video, thanks!

#29
I will be at Memorial Park tomorrow about the same time. Shoot me an email if you want to meet up and run together.
James.schwindeman@ttu.edu

did this yesterday on the rest day... soi am counting that... might redo it today if i have time... but yesterday i ran it slow (think i need new sneakers) in 24:30, 2 minutes off my norm
should re run it,huh?

I am 8 hrs ahead of the people state side.....Ran 5k in 17:49....probably could have run faster,but the back half was into about 10-20mph guest along the air field. 24/m/197 and 5'10

Thank my all mighty God.. 5k is easy 2 do whn travling..
Miss talking to you Coach....

40y/o M
75" 203#
Run 5k used GPS on wrist for out and back (flat course of gravel, dried mud road. Some ruts, but not too bad. At least it was outside in the sun).

20:58

Did not go "out" fast enough, shaved nearly 1 min on "back".

Did Randy today since I did a 10 K on thursday.
Subbed 115#
18:26
Have a great weekend.

In addition to liking "boobies" and enjoying yesterdays video and posts, the Decatur Certification was a total blast.

Are we not the most fortunate folks in the world?

We get to work with totally Hot and Sexy women, get in shape ourselves, and make a living in the process from a system Coach has created.

Isn't America GREAT?

21:45 at steady pace. I did not run very frequently before and i just started with crossfit on last wednesday.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
5K RUN
33:07 (5min off pr)

The last time I ran was 2 months ago (I've been subing row for run..). 2 monts ago was also when I started CF. I was really not looking forward to running this morning, and thought it was going to be horrible since it had been so long since my last run. It wasn't! I know my time is slow, and its not even my best, but it felt good. I felt strong almost the whole run, and the usual burning pain (lactic build up I think) in my legs did not seem to be present. Im not sure if this is usually a by product of CF, but I think it has made my running stronger, and Im sure if I ran as much as I used to (3-4 times a week) my times would drop very quickly and soon be past my previous PR. Anyway just excited that the run actually felt good.

Sorry for the length post.
Happy Training!

I was just looking at some of the archived workouts and it seems like there were way more reps in the old workouts, even for the same weight and exercise combinations (ie. I found one similar to Fran but as follows:
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95-pound barbell thruster
Pull-ups
)
why the change? Is crossfit getting easier? Is there a change in philosophy here? Thanks for the help.

Nadia, Jim D, et. al.,

Y'all are sucking down 40 Tera bytes of data monthly. In our continuing efforts to keep up with you, last week we upgraded to MT 4.1 in the middle of the night. Our tech crew likened the move to changing a tire without stopping the car.

All CrossFitters everywhere owe Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney a hearty "Thank You" for their behind the scenes efforts. There'd be no CrossFit without them.

You've all built a ship in your basement and they got it out to sea. This is the first step in an exciting remodel of CF.com

And now, we're working out some of the details/bugs to complete the move over. That includes the email issue.

"All CrossFitters everywhere owe Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney a hearty "Thank You" for their behind the scenes efforts. There'd be no CrossFit without them."

Absolutely! Thank You

John

F/37/5'6"/140

26:43

(with 2 handicaps: getting over a cold and took the dog...c'mon, pooch!)

M/40/5'11"/190

25:14

#25 you're not kidding, lesson learned!

I did the same thing. Hey, at least we got through it! Now, when fran come up, I'm not so nervous about it :)

As Rx'd

CFWU
22:35 on the treadmill.

As rx'd, did it in 29:18, with a minute of stretching at 1.5 miles

m/6'5"/340lbs/32yo

19 / F / 5'7" / 142

5k run - did a loop on gmaps that took me along the sunrise over the water, and the cemetery so I could say a quiet hooyah to the black marble stone marking the resting place of LCDR Kristensen (even a 5k can be a heroes workout). It was a little cold out - but I still ran okay.

Time - 24:04
Tied my PR - which was the 5k run I did over Christmas break.... so I'm staying consistent - which is good.

Happy 3 day weekend everyone!

My first CF workout was Fran on Thursday. If I had to do sets of 21-18-15-12-9-6-3, then it would have been my last CF workout too!

"All CrossFitters everywhere owe Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney a hearty "Thank You" for their behind the scenes efforts. There'd be no CrossFit without them."

Thank you!

Will have to find sub for the run. The snow here is a little too crusty to run in.

Thanks to the behind-the-scenes crew at CFHQ! For all those that winge and whine about the videos (yet still download them, FOR FREE!), these are the people that keep the knowledge-based system that is CF sprinting ahead of the competition (using POSE technique, of course).

Many thanks to Coach and Lauren, the crew, and all the CF'ers out there. The world is a better place because of them.

AL

#40 Coach,

Thanks to you and your crew that works so hard behind the scenes. The unseen rarely get kudos for making it happen. Thanks all.

The only better free deal anywhere is with Jesus! CrossFit gets my body, Jesus gets my soul.

Ran yesterday.
10K on the track, 1 hour. Super-slow, saved a little energy for Fran.
Much prefer the track to the treadmill.

I can just never motivate myself to run, anyone have tips?

did 50,40,30,20,10 rep rds 4 time;
short rope double unders
hanging knees to elbows
push up burpees to 8 inch overhead
16 " box jumps
time-29:05

icy roads at cabin
SN & CJ at lunch

41yo/f/158#
run 4.2miles 39:25

I have a question. I am wondering if you drink Bundy's all night, if that will have an affect on your 5K run in the morning? Could I please have some feedback. Cheers

M/43/75"/200

5K = 23:17

Beautiful, sunny, 33 deg day here in Arlington, VA.

Finally got into the sub-8:00 pace!

#52

Take a cab to a bad part of town and call the people there some bad names. When they chase you, run away so they don't kill you. High adventure!

or,

you could just get out there and do it. For all that hate running, slow down a bit and pick a route with scenery. Go with a friend and b.s. Make it fun. When you start getting better you might actually look forward to it.

I hate anything with pullups, but if CrossFit was easy then everyone would be doing it. I do my sorry pullups and now I'm starting to get better. I used to hate running too but when you pick a good route or a running partner, it can actually be pretty refreshing.

Enjoy!

#53 OPT,

What the hell are you on?? I think I'll save that workout for a day I want a guaranteed visit from pukie :)

Good on you, but I think I'll stick with a 5K today.

Well, we currently have thunderstorm-force freezing rain in Norman, OK. I'll see if I can get to the indoor track after work.

45/180

25:09 on the mill.

Not my best, not my worst.

I don't say it enough: Thank you Coach for all you provide. Thank you Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney for all the work that goes into supporting this great site.

justin 33/m/212
5k 26:19 getting better, but need to work on my form--looked like an octopus playing drums by the end of it

"looked like an octopus playing drums by the end of it".....hahaha! this is what i look like at the beginning of it! LOL!

28:48

40/M/189

CFWU x1

5K

28:10 on treadmill elevation 1.0

Practice on POSE technique. Shortened my stride and had more foot strikes per mile. It felt like I was running faster than what the treadmill calculated. I'll have to run outside using same techique, stride length and foot strikes to compare.

I want to thank, Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, Brian Mulvaney and Coach for all the work they do. I have lost 7 lbs. in a month and my six pack abs are beginning to show.

32/F/5'10"/155#

5k outside
25:01

About a minute over my PR; on par with my average time on this course. Still experimenting with POSE, and the balls of my feet are killing me...need to find a pair of socks or shoes that will reduce the friction.

CFWU and then off to the treadmill of boredom. Have a 5K fun run coming up at the end of the month that should help determine where I am on the road with scenery (yeah)

Boo: 28:10
Beck: 22:35

SWEET

time 29:45
5k with 5 mounth old lab
last mile was rough on blue maybe one day he could be a crossfit dog

All Coaches-

The Decatur Cert was pretty Damn awesome! I enjoyed all speakers.

To the group leaders that I had;
Bobby- Tough but fair :)
Brandon- thorough and approachable
Big Mike- kipping was a main goal, thanks for your help
Nicole- I was already convinced by your 'Zone' articles, but hearing you speak in person was just that much more convincing. After a lot of grocery shopping and measuring, I am ready to start '2weeks' on Monday.
Coach Glassman- Keep talking

#52 I "treated" myself to a birthday 5k a couple of weeks ago. Since I'm slooow and hate to run my goal was to keep the minutes under my age(37). 35:55. I don't like to run any more than I did then but now I know I can.

#59 Same thing here in Edmond/Guthrie, with thunder! Ahh, that Oklahoma weather. It'll be 65 on Wednesday!

3 mi run
22:30

Thank you to Coach, Nicole, Eric, Mike G., Jelli, and everyone else at the Decatur cert. I am definitely going again. The level of instruction was worth every penny and more. To all the participants: y'all are a group of awesome individuals. Thanks you.

Neil:26:36
Sarah Skated around in the same time.

39/m/198#/73"

CFWU
32:10

44/76"/191

27:03

I hurt myself doing bench press. My 1RM is 200 lbs, and someone had changed the weight to 205 lbs without me realizing it, and I strained my left shoulder. I don't understand why I can't bench press more. I can clean 205 lbs with a full squat clean, but I can't bench it. I don't know if it's a psychological thing, or a chest weakness. I can't even finish Linda due to the Bench press. I'm supposed to go back to the doctor Monday and hopefully will get released to go back on duty, and start working out again. Any input would be appreciated. Every time I've followed the advice from here I have benefitted. I appreciate you all. Thanks in advance.

I've been trying those kipping pullups lately. Is it normal to have sore shoulders afterwards?

Running WOD's are always a mental battle with me.

Hate running, diagnosed with "work out induced asthma", possible vocal chord constriction during inhale, and allergies to everything in November.

37 degrees outside, 4 hours of sleep, ran 1.5 miles in about 12 minutes. Fought myself not to pack it in then and ran/walk the next 1.6 mile.

About 29 minutes. Not a competitive time, but I'm proud of myself for sticking to it.

41 m 232

29.30

25/M/5'8"/157

22:40 PR

Ran with steven today and he dominated me which was good because it pushed me much more than normal.

7 minute 16k kb snatch set: 70L/72R. Best 20 rpm set I've done to date....no hand cramping on either hand, hands in good condition.

22:25 5k row. Far too much snow and ice outside to run safely. I am more than ready for winter to be done.

29/m/181

As rxd: 25:00

Still recovering from back injury

First time I was able to ski on snow this winter, so I did that, together with my children. 10 or 11 rounds on the 800 m track, with some stops to help them with various problems. Looking forward to Vasaloppet, http://www.vasaloppet.se in two weeks time. That will be 90 km cross-country skiing! No time today, due to numerous breaks to help the children.

pre: burgener day 1
5k run-20:08 (pr)
flat course, cold but good running conditions, worked on POSE method, arms 90 degrees, relax upper body, good posture,foot strike under hips and mentally worked on RELAXING when i run, worked well...sub 20 next time

M/42/170/70"

Bike @4 3.1 miles

15:27

30:18

-pr by 1:05min

bw 170

24:56 as rx'd

3 miles (forgot a 5k was 3.1 mi. until after I'd stopped).

28.16, pushing 50+ lbs. (two chattering kids in a double running stroller).

Not bad for 6 weeks after fracturing my pelvis.

5.45K (3.4mi) in 29:25.
Rate: Equivalent to 5K in 27 min. 8:40/mile.
Elev: Sea Level

39/m/176cm/68kg

As Rx'd

22:51

No pr, but 39 seconds faster than last time, with a lower perceived effort level. POSE method becomes more and more familiar.

1.63 miles in 24:63

Still feeling the beat down from Fran.

WOD #24

As Rx'd - 28:49

BW 232
33:59
Great start to the morning after a rest day. Gorgeous day.

I need help with Fran.

From watching the videos it looks like the proper form is to rest the barbell on shoulders and open up the grip for the squat. This kills my wrists!

I had the same problem with power jerks. I'm sure the right answer is just get it done however I can but holding on and balancing the weight all the way through Fran is a lot of extra work.

After I tried to do it the 'right' way and hurt my wrist I had to keep resetting for the rest of the time to give my wrist a break.

Any ideas how to fix this? Thank you.

M/28/185/6'0"

As Rx'd - 22:12

Age=28
BW=185

2K Row = 8:11 mins.
3K Run = 20:11 mins.

M/39/185

On a treadmill, 1% incline. 23 mins.

More better faster

27/m/5'10"/154

23:45 including 2 laps around Volunteer Park, Seattle, in Vibram Fivefingers. About 1 min higher than PR. Felt sluggish and my pace was probably more appropriate for a longer distance.

5k run
21:30(pr)
Through our hilly neighborhood.
I shaved 3 minutes from my time!

Hilly course: 23:15

35/M/150#

As rx'd:

22:06

45/M/6'/185
firedog06@comcast.net

4.3 MILES WITH HILLS: 32:42

DIDN'T PUSH IT TODAY BECAUSE I HAVE THE PACK TEST SUNDAY AT 0800. ALONG WITH MY FULL TIME FIRE DUTIES I'M PART OF A 21 MAN HAND CREW WITH THE WILD LAND FIRE DIVISION. I RUN A LARGE 28 INCH BAR CHAIN SAW CUTTING FIRE LINE. IT'S NOT UNCOMMON TO BE GONE 14 TO 21 DAYS AT A TIME IN THE SUMMERS FIGHTING FIRE WITH A 45 POUND PACK AND A 30 POUND SAW ALL DAY EVERY DAY. THIS IS WHY I DO CROSSFIT. TO DO BATTLE WITH THE ULTIMATE ANIMAL AND LIVE TO TELL ABOUT IT. IT'S INTENSE TO FEEL LIFE LIKE THIS!
I'LL GIVE THE 411 ON THE TEST LATTER SUNDAY.
LIVE IT WILD!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney, Coach, Lauren, Tony B, Nicole, Annie, Eva T. and ALL- A HUGE THANKS from me :)

I am still pretty hyped I got a new PR yesterday with the DL- 220#. I was stuck for awhile and, well yay!

Will be running tomorrow early am- my favorite time. Today is a rest day for me.

Erin

Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney, Coach, Lauren, Tony B, Nicole, Annie, Eva T. and ALL- A HUGE THANKS from me :)

I am still pretty hyped I got a new PR yesterday with the DL- 220#. I was stuck for awhile and, well yay!

Will be running tomorrow early am- my favorite time. Today is a rest day for me.

Erin

M/48/151

Ran ystd. Row 5K

Crumped at 3K. Apparently still feeling the effects of chest cold. Bleh.

34/M/75kg

As Rx'd:

23:00

M/23/156

5k Run 22:36 (on treadmill)

post: max kipping pull-up 22 (failed because of grip, need some chalk)

I PR'd in September and have been slower with each succeeding 5K.

Ran 30:35 today which is right where I was 7.5 months ago. :-(

So, I just had to say it to someone, because my husband's getting tired of it...I've rededicated to the Zone, having slacked off the past few months. You know in the Looney Tunes when the wolf looks at the pig and it turns into a whole roast pig, apple in mouth and all? I literally just looked at my hand and it turned into a ham sandwich.

Anyone have any advice for getting through the carb cravings? I've read Nicole's Getting off the Crack article about a million times - today. Cravings seem worse after lunch. Any thoughts would be much appreciated.

26/m/215/6'4"

24:19

M/24/180

28:30...i'm hoping the route I mapped out was actually longer than 5k with that time

3.8 miles 31:30
162bpm

46/m/196

as rxed 23:06 new pr

36M/5'10"/163.5

3.5 miles (consistent w/past runs): 23:04.

Icy roads. POSE seems to be the safest way to run on sheets of ice.

M/43/165

5K as rx'd

20:51

Not a PR but still not bad for a mid-winter run.

5'7 200lbs of outofshapeness

I ran pretty much every morning this weekend from 2-6 miles. So I am taking a running break today. So I did another WOD instead.

10 Deadlifts (1.5x Bodyweight)
100 Squats
100 Pushups
100 Situps

10 Deadlifts
75 Squats
75 Pushups
75 Situps

10 Deadlifts
50 Squats
50 Pushups
50 Situps

Rest 10 minutes/ Stretched back out

Ride Bike for 20 minutes

M/23/245

5k as rx'd

21:44 (PR)

Feel lousy today. Managed to do 20x25 sec on/35 sec off rowing sprints.

24:16

19:24

Indoor 200m track. Pressing the LAP button on my watch 25 times sucks....

Ran outside. Neighborhood loop. With dog.
23:10

Just wanted to add my thanks to all the outstanding trainers at the Decatur Cert. -- what an awesome team. In addition to all the usual CF rockstars who have been mentioned, I want to add my personal thanks to Andrew, who not only worked with me repeatedly to help me improve my hip extension and, consequently, my push jerk, but who also showed up in my ear during thrusters in the WOD and yelled "Hip" at the exact right moment to drive home the point. Outstanding. Your patience and expertise was not only appreciated; it will now be emulated in the CF outpost known as CrossFit Watertown.

And to all the attendees, who provided camaraderie, inspiration, and perspiration -- my hat's off to you. Truly a phenomenal experience -- thank you, CrossFit!

@59

that's great advice. making running fun is the first step to getting better at it.

i try to explore places i haven't been... "what's over that hill?" is a huge motivator. of course, when you run enough you run out of new places eventually

#42 Coach
Thanks for the response, went on vacation and when I came back the site looked different. I'll try to keep my comments down to save you a couple terabytes.

As to the behind the scenes crew. You guys and girls are awesome. Thank you for the hard work so that we can benefit from Coaches incredible FREE site.

Coach thanks for the 5k my shoulders needed the break. Rehabs almost done.

Comment #54 kb 3-2-1-Go and don't be DFL. Need more motivation than that?

Today's 5k sucked. Had a Joe Croker song in my head that wrecked my cadence, and my daughter (6 yrs old) was running around the track with me. Unfortunately, she is prone to exercised induced asthma so I had to keep an eye on her.

22:16 I wish I could be back at sea level. I feel like Superman when I run. Running in Denver makes me feel old.

5k on the mill .5% incline, with 1 mile warmup and .9 cooldown to finish out at an even 5 miles.
5K time: 21:33

22:04 pr

23/m/5'8/170

Ran ~4.0 miles in 32:20

M/27/6'/185

A huge thank you to Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, Brian Mulvaney, Coach, and the rest of the crossfit team. Several of my freinds and co-workers use this site daily and we love it. Thanks!!!

Went a little over today:

3.6 miles
29:48

Deadlift: 240#

done cold. No warm up reps at all. Probably not a good idea but a 5# PR.

Weighted Pull-ups
8kg
12kg
16kg
16kg + 5lb PR easy enough

Max Pull-ups right after
24

stopped way before failure because my neck and head started to hurt. Probably could have done 28 or so. I'm going to try again in a day or two

Subbed:

Skinned up Snowmass from Snowmass Village Mall to High Alpine restaurant.

Starting elevation: 8447'
Finish elevation: 10,465'

Total vertical feet climbed: 2018'

46 minutes

35/m/193

CFWUx3 (up to 20 PUs)
5K 25:20

Wahoo Cat #110-

The only way to stop the cravings is not to eat the stuff. I know it sounds so simple, but I am a guy that could seriously throw down a dozen Boston Cremes from DD in a second. I just DON'T eat it. The stuff IS like a drug or alcohol. I just keep a can of nuts around, or I eat an apple or a pear if I need a snack, and I keep the rest of the stuff out of the house. I have stuggled with my weight in the past (I have lost 80-90 pounds in the last 4 years....just the same 15-20 pounds over and over)

I finally likened carbs to alcohol. Yes, I am a drunk, but a dry drunk.

Yeah, I know that some fruits have sugar in them, but God made it, and God don't make junk. Like they say, shop around the outside of the supermarket. I tell my wife to keep it out of the house.

True story: after my daughter's 4-yo birthday party, I took the rest of the cake, put it in a bag and stepped on it....I seriously didn't trust myself to NOT go in the trash and eat it. Yeah, sad. It's okay, laugh.

Plus, it is easier to stay on a diet - maintain a healthy lifestyle - when you are working out. I don't waste my time working out just to throw a #6 supersized with a chocolate shake down the hatch. This Crossfit thing is work, and I ain't wasting my time.

I also write down whatever I eat in my workout journal, right next to where I record my WODs. Try writing 3xBoston Cremes next to a Helen. Talk about feeling like you are wasting your time.

The only "cheating" I do is with my morning coffee.

For what it's worth.

Max

M/28/6'/185
as rx'd:

22:59

Rode my bike 45 miles. Gonna go catch up on Fran this afternoon after lunch settles :)

42yom / 149

20:31(PR) as rx'd on Mill because of a torrential downpour here in North Texas.

Tried to use POSE method as much as possible and really felt good in the first .5mi. Didn’t feel like my feet were even touching the mill, but then fatigue started to set in and I started to revert back to old ways. Kept trying to force myself to not push off but my cadence began to slow and the more it slowed the more I needed to push off to keep up with the mill. Need to continue practicing but at least I felt good at the end. Average rate was 9.07 MPH. Not bad for an old man with a genuine dislike for running.

Post – SU & DU practice and will practice Hand Stand holds later

22:23

27 seconds slower than last time.

Run 5k
22:45
Prior to September, I was doing tons of LSD running to training for marathons. My logs showed that it was hurting my crossfitting, so I made a deal with myself not to do any running that wasn't part of a WOD.
What do you know.
Today is a PR by 29 seconds over a week ago, 65 seconds over a month ago and 145 seconds over 10 months ago. Run less and get faster? What a program! Thanks to everyone who makes this possible.

I won't be able to workout tomorrow, so after 12 minutes of rest I added:
1.2.3.4.5.6.7.8.9.10.8.6.4.2 225# DL
coupled with same rep scheme of ring push ups. 15:57.

Not bad at all, mhlane!

M/6'2/34/235

34:35 better by 1 minute

I still need to push harder. I know I can do much better than this.

25:57

I live in Berkeley and started and ended the run with some serious 1Kish climbs. I'm suprised it didn't take me longer. Any Berkeley Crossfitter's interested in checking out this route can email me at SpiderMonkey96@yahoo.com

25:43

Only a 12 second improvement over my time on 01/28/08

Need to drop a minute next time

28/m/189

23:47 (PR by :32)

outside, fairly level terrain, 40 degrees F. ran same course once before.

mhlane,

Nice! That's only possible for me if I'm tied to the back of a truck and dragged.

5K run

outside temp 23F

time = 22:17 (new PR by 4 minutes)

bw-196

3 mile run

24:39- new pr by 48 seconds

weigh 3 pounds less then last time so the run felt easier. Started off too fast so had to take a few quick walking rests. Could have really crushed the old pr if I managed my pace better.

MC

42/f/5'3/120

It's raining/drizzling off & on here in Houston/Sugarland/Missouri City

Oyster Creek Park 2.5 miles = 18:26

Did "Randy" today as rx'd 10:04 my hats off to those under 10. You are animals.

I really like the hero workouts. As I start to hurt and want to quit I think about how little my pain must be compared to their families. It helps me drive on.

I think that you guys should take a look at the National Law Enforcement Memorial website some times. Unfortunately we have heroes like Randy Simmons that make that ultimate sacrifice every day around our country that go unnoticed.

I believe that you guys could make people stop and take a second to honor those officers.

Thanks for what you do.

Coach and all the behind the scenes folks that make this site what it is all deserve kudos for the work they do. I am a software engineer and DBA and I know what it takes to pull this together. Especially an upgrade on the fly like we went though last week, great accomplishment. If there is anything I can do to assist please do not hesitate to let me know. My email is mike@lanesweb.com

Thanks … Mike

M\43\192
Ran on a treadmill: 25:20

F\39\150
Wife been sick lately, did Randy today with 50lbs. 13:50

52/M/206/74"
26:24 Beat last 5k on 2-9 by 1:20. Still working my way back down to 24 minutes.

30/M/5'5"/168

5K run in 22:54

I tried running this new location. i didn't know that the incline would make a difference. oh well that just means i have to work harder.

29/f/110

5k run- 25:23

still sucking it up on the running. my legs cramp up before i even get to 1 mile and have to stop 5-6 times to stretch.

pre: nswux1
post: stretching

coach #42-

thanks for the info; coincidently i recently upgraded the software on my mac and thought that had something to do with it (i am no computer whiz by any means) so i thought i'd ask. looking forward to see the remodel of CF.com!

to all the behind the scenes crew, thank you so much for all you do!

27/m/195

As Rx'd: 21:58 (Day 2 of the zone diet)

m/61/180/6'

Yesterday:

10 rounds:
row 250m
15 box jump [20'box]
10 one arm Db power snatch each side 35#
5 pull ups

time 41:50

Today:

30 minutes of Man Makers w/25# Dbs

67 total reps

Tomorrow:

I will do the 5k run.

m/34/70/190

was on track to hit big pr
first mile in 6:32 huge pr for me
then got side cramp after second mile so bad i had to stop and stretch for 2 minutes.
24:32 total including rest break
treadmill
pose method

5k 22:30, on the treadmill at 1% incline

First five minuets ran on treadmill, then the shinsplints started. Jumpped rope for 20min,only taking quick breaks. My heart rate didn't get as high as it would have in a run but it was a good workout and my shoulders felt it.

m/23/6'/208

Ran Marine Corps PFT today

Pullups: 16
Crunches: 100
Run time (3 Mile): 20:51

As Rx'd

Used a new and flatter 5k "Boogie Run" course

27:21. Fasted I've gone in 10 years.

*trying not to bounce up and down was a good tip on the vid yesterday

M/37/187/70"

Estimated 5K around Burke Lake in VA with my dog Maggie. The fitness trail has pullup bars, parallel bars and place to do ab leg raises that I had to take advantage of.

Did 10/10/10 dips, PU, ab curls on way out. Did 15/15/10 jumping PU, ab curls, dips on way back. Maggie appreciated the rest stops.

35:37

Thanks to all of the support personnel that make this site and these workouts happen. I love what you have developed and I continue to educate friends and family alike on the health benefits of Crossfit.

gorilla: 21:03
had a boatload of problems with running today.
girl: 40:52
4 minutes slower than her 5k 2 weeks ago, but she ran the whole way, longest distance she's ever run.

just for my records -- mild flu, severe insulin shock = no glycogen, didn't eat all day, again took too much insulin, was required to eat carbs, violated paleo diet and ate a bunch of macaroni and cheese just before run, felt bloated and food-poisoned, didn't pace correctly, didn't push hard, still cannot POSE run. But the weather was beautiful, running on a perfect track in a huge empty stadium under thousands of stars.

M/35/5'6"/136 = 22:40 (lost about 15-20 seconds when my dog had to answer the call of nature)

Afterwards, did a TRX workout (www.fitnessanywhere.com) with 10 pushups in between exercises (total = 120 pushups)

23:49 5K road run w/20# vest

Run (walk a few stretches) 2.5k
19:05

5K: 21:13

Interesting article in Wall Street Journal today, featuring CrossFit:

Weightlifters' Balancing Acts
Props Work in Painful Ways as Part of New Strength-Training Exercises
By REED ALBERGOTTI
February 16, 2008; Page W8

Few human endeavors, with the possible exception of dieting, are more subject to fashion and misinformation than bodybuilding.

At the moment, the familiar forms of weightlifting -- whether bench presses, dumbbell curls or squats -- are out of fashion. To be cutting edge, strength-training now must include the element of balance -- such as staying on top of a wobbling platform while lifting a Russian-style kettlebell.
* * * *
CrossFit, a licensed brand of intense workout classes, prides itself on inflicting excruciating muscle pain on clients via handstand pushups, power lifts and abdominal exercises. Using simple gear like kettlebells, pullup bars and jump ropes, CrossFit instructors say they can make the fittest athletes buckle with routines that often call for dozens of repetitions. The company claims its clientele ranges from Navy Seals to investment bankers.
...full article here:
http://online.wsj.com/article/SB120311084302572325.html?mod=googlenews_wsj

5K

M/50/6'/195

29:52 with 1% incline on treadmill

M/29/180lbs
26:10
Indoor essex -5F outside

#42 THANK YOU!!!

Run 5k 26:00 outdoors

New PR for the mile

Today's Morning class:

Warmup with class doing 5 each of Air Squat, PVC OHS, PVC Back Squat, PVC Front Squat then:

"50" workout

50 reps for time of

Air Squat
OHS
Back Squat
Front Squat

Big Dawgs: 95# (M) 65# (F)
Pack: 65#/45#
Puppies: 45#/25#
Buttercup: PVC-20?

Then CrossFit Dodgeball. Inspired by CrossFit Kids. Two teams, 4 small soft colored balls. If you get hit with a ball you exit the play area do 10 of the exercises asociated with the color ball you got hit with, then return to play. If you catch the ball, the person who threw it has to exit, do the exercise and return to play.

Exercises: Pull ups, HSPU, squats and pushups I think.

The email address -- if you put your email address in the URL: field, it will appear instead of your Name in the "Comment # - Posted by:" line.

I think the change may have been a deliberate move to improve the spam filtering and prevent email addresses from being harvested by spambots. I noticed an increase in spam after I started posting to the WOD comments page. A way to prevent this is to collect the email address in the logs, but not post it on the page, which is what is now happening.
In other words, this is an improvement, not a bug. You can now choose whether you want your email address posted, or not.

I still think it's a good idea to see "scores" and "comments" separated into columns, so readers can scan ONLY the scores if they want. This could look very nice, visually, and be very convenient. I enjoy the comments, but I believe a win-win solution is possible -- many of us only want to scan through the times / loads / reps / scores.

M/40/5'10/172
26:12

First post. Second WOD--did Fran yesterday. Just got turned on to this site yesterday by a trainer at my gym.

Wahoo Cat (#110),

I feel ya. And I agree with Max (#132) 100%. Just avoid the sugar and the cravings go away over time.

I don't know anything about the Zone or any of the other diets I've seen referenced here, so I apologize if this runs contrary to any Zone tenets, but here's how I combat my sugar cravings (which come just before bedtime for me): diet A&W or diet orange soda. It satisfies my desire for sugar (and it doesn't have caffeine, so I'm still able to go to sleep).

24:20

5k: 21:40 on a treadmill at work, 9.0 mph early this am. tomorrow is going to suck after going out tonight

30/m/201/6'1"
5k
28:26

Ran 3 miles in 18:30. It was my first time running more than a mile since soccer preseason in the fall. I attribute me good time to trying the POSE method for the first time ever and my active lifestyle filled with sports and 2 1/2 months of crossfit. I will no longer shun running days.

M/35/5'10"/215

Jeremy
Previous times are 24:36 and 24:09. This time 23:36

Julie
A mix of jogging and walking last time 49:54. This time 42:30

WOD: 5K Run

22:48 PR
Previous Time was 24:05. This Time i had a younger guy run it with me, and i STRONGLY promote having someone to compete with. Not only does it make it more fun, but it will push you much harder.

A running WOD? Following a rest day running video? Say it aint so! I'd say Coach has a method. Just goes to show, even if the packaging is bright and shinny doesnt mean the content lacks. Marketing was invented for those who cant see the content past the package!

26:05

m/35/509/160

5k - 25:57, which is a new PR by 13 seconds. I'm looking at others times and see that I really need to improve in my run times.

47/m/180

5k run

28:33

1% indoor incline

row 5k

17:58

I row at home and run at the fire station.

29M/5'6"/163#

5K outside around the neighborhood as rx'd: 21:47

PR by :03

First time running more than 1 mile in my Vibram's & I can tell that I'm going to be sore. Need to figure out the technique

the sun came out in Tucson after being rainy and cloudy for two days, beautiful 55 degrees

5K 28:17

LC

Wow, what a dose of humility I got today. I did the math to try to run a sub-20 minute 5K and came out of the gates like a bat out of hell and then died a painful death. I actually didn't even finish for the first time in as long as I can remember. I tapped out at 18 minutes. Brutal. Anywho, speed was between 7.3 and 9 and inline was at 2.5,

Pre-(hours before) Day 1 of Burgener's oly intro
Post- much swearing and some stretching. No excuses today, I pussed out. Back stronger tomorrow.

8.2 miles, with a 25lb pack, around 3.5 hrs. Lots of stopping and starting for photos. In the Forest of Nisene Marks. Not quite the same as running a 5K, but for today, it'll do.

M/46/145
WU - 15 squats, 12 pullups, 50 pushups

5 km run
At the track
with 20lb medicine ball in backpack.
27:05

2x200m sprints unweighted afterward.
@ 30 seconds.

#115 rjf - I noticed the same thing. POSE-style works great on the ice and in the snow. Keeping the balls of your feet directly under you prevents you from doing a "Bambi" on the ice (most of the time anyway.)

And thanks to, Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, Brian Mulvaney, Coach too.

Regards,

WOD as Rx'd
5K outdoor run - 23:11

Over a minute faster than the 080209 5k WOD.

40/M/175

Time: 23:07 on a treadmill.

David:

CFWU x 2, with JR/DU + Muscle Up Practice

WOD, as rx’d: 34 minutes even.

Notes: Beautiful day for a run here in Chattanooga. Even 62 degrees, street run with great hills. Course PR for me by 8 min 25 sec!

Maybe it was the 22# I dropped on the zone in October. =)

Have a great one everybody!

David

M/27/190/6'

IRAQ SUX

25:00

WTF!

Bike 19.02 miles @ avg 18 mph.

bwt:151

angie w/ 800m btwn each exercise: 29:53

32/M/215

Run 5K 30:16

32/F/140

Run 5K 28:02
Last week was 29:20

23:10 as rx'd first time with a run greater than 800m since October due to some knee issues. We'll see later tonight and tomorrow how they held up. So far so good. Not bad considering I had a shorter than normal warm up due to the weather etc.
It was sunny and about 2 degrees when I initially planned on running about 5 hours ago but things just kept coming up and when I was finally able to do it the weather had changed. Very cold wind for the first half.

5K: 29:06

26:16 ... i've run faster, but not in a long time, so i'm calling this a PR.

does anyone else often have trouble clicking the "comments" link?

31/M/195

28:08-Had the 'Mill' on a 2.0 incline.

On Friday I did a 3k vertical hike which translated to a sweet ride down on some fresh pow, followed by puking all night from what I think was food poisoning. This all translated to a rough morning and a 28:35 5k on the mill.

m/43/160#

5K 24:20 1% on treadmill

CFWU x3

WOD
:30ish

Not sure if it's a bug or too many brews w/my dad last night. But today was slow! Took the lack of strength in my body to work on Pose running.

Get some, Go again!

m/40/177

24:57

about a minute better than last.

post: waiter lunges, Front SQs

Re: changing the wheels without stopping the car

I think the lug nuts weren't tightened enough as the main site link to comments is broken. Here is the workaround: http://board.crossfit.com/showthread.php?p=259009

26:00 I think. I don't have it measured out exactly and I hate treadmills, so I did the best I could. Lovin' getting back into a workout program!

[Quote]"All CrossFitters everywhere owe Tim Apnel, Bill McGair, Ryan Lucas, Lynne Pitts, and Brian Mulvaney a hearty "Thank You" for their behind the scenes efforts. There'd be no CrossFit without them."[/QUOTE]

Hearty thanks to all mentioned by Coach (in above quote) as integral to the operation of CrossFit. Many thanks.

First post on this since my brother told me about it. In lieu of the 5k run I went snowshoeing for about 2.5 hours up in RMNP. I ran some on the groomers and then broke trail in about 4 ft. of snow for about an hour or so. Lots of hills, doesn't usually get any better than that :)

I think my time would have been about 33:00. I accidentally pulled the emergency stop on the treadmill with < 200m to go.

I run significantly slower than I row. Is this normal?

23:45

5k route took me past some cow pastures. Cows ran along the fence with me... weird.

3.1 miles 27:00

treadmill: incline set to 2

I tried the pose running technique again today for the second time during a running WOD. I felt slow and goofy.

However, my time was only 30 seconds off from my PR last time we had the 5k! I found my HR and breathing a bit fast, but the recovery was super fast when I stopped running.

I'm looking forward to the running cert next month - i'm excited to see what happens when I get more efficient!

Time: 23:14

M/39/185/5'10"/Fatty

24:43

&&&&&&&&&&

26/F/115

5K Run 29:10 (PR)

3.5k 26min

m/30/77kg

Run 5K 23:42(pr) on hilly track

Walking Lunge 400m Time: 13:47

20X Bench Press @135
8X Bench Press @225
30X V-up Abs
Neck Flexion to Failure
3X Bench Press @245
30X V-up Abs
Neck Flexion to Failure
3X Bench Press @245
30X V-up Abs
Neck Flexion to Failure
3X Bench Press @245
30X V-up Abs
Neck Flexion to Failure
8X Bench Press @225
30X V-up Abs
Neck Flexion to Failure
30X Bench Press @135

SWIM: 1000 yards

5k
25:02

m/35/238
for some reason my 5k is getting slower. Ran on treadmill at 1% grade 24:35. I did a wod from navy seals.com also.
3 rounds for time
400m run
15 burpees
15 knees to elbow
14:44
I scaled the burpees and kte back from 30
finished with a tabata jump rope workout

34/230/6'3"

24:30

Broke in new running shoes, measured actual distance run. 3.37 miles in 30:19. Further than last time!

5K=24:59 PR

Dropped over 3 minutes off my time after doing crossfit WOD for the past 3 months.

Only did a 1 1/2 miles, slowly. 14:23

I was helping set a good pace for a friend that is taking a test for police academy. He is not a crossfitter...yet!

32/m/210/6'5"

23:17

15 seconds faster than last week, but I was hurting a lot more. It was about 25 degrees out when I ran today and it took me a good mile to even feel remotely comfortable. Still 45 seconds off my personal best during a race.

m/33/200

as Rx'd: 29:50 with a dog tired dog in tow slowing me down.

m/51/5'9"/187

5K 29:12 on treadmill

on treadmill: 22:00 pr

My brother told me about this site. I went to the gym and ran 3.8 miles. It felt good and I could have gone longer, plus it helps having an iPod now too. It seems like this site is going to be a good motivator.

28:57

m/36/173
26:20. last time 27:20, so I got that goin' for me...which is nice.

33/M/180

24:38 as Rx'd

36/210/m

AS RX'D 24:01

2 minutes slower than last time. Knee was killing me.

M 37 5'10" 149.5#

13 laps (3.31 mi = 5327 m)

26:49.65

(5 seconds slower than last time. Way to go, Apollo. Slower is EXACTLY the change we're looking for.)

HR: 175 avg, 192 max

Pre: Walk my route as below; 1 round.

OT at training station...therefore, opted to utilize tower. 15 rounds of tower climb (4 flights/60 stairs followed by .11 mile jog to practice POSE). 1.76 miles. 50:17. Avg. HR: 153.

Post: Stretch!

I still hate running at my weight, BUT I did get a PR! YAAHOO!

5k Time: 40:24 PR by 1:31

Oh yea did
3.5 mph walk for 1/10 of a mile &
7.0 mph run for 1/10 of a mile for the hole 5k

Hilly XC 5K run - 21'15"
6'43"/mile pace

Same course as last week, but GPS put me about 300 meters longer than last week...weird....Still, pace time went down so that is good. Still not as fast as my on-road 5k best.

asrx

26:05 new pr

29:22 outside

24/m/197
27:24 on treadmill...6.0-7.5 1% incline...my treadmill time is a few minutes slower than my outdoor time.

3 Mile Run
20:50

36/M/201

5K - 23:43

I'm doing my 5k downhill on the slopes of Sierra-Tahoe today. Better get the foam roller fired up for my return this evening.

back after two weeks off - 1 week in mexico, 1 week of recovery - although i did some wods in mexico (4/7 days)

5k run on treadmill (very snowy): 26:52
so much faster on the treadmill - need to work on keeping my pace up on the track

Age 52/BW 250# subbed 5K row (22:41.6).

CFWU
+

32:40 time for 5 k on treadmill, YUK!!
beat my own time from last time though!! WAAHOO

Run 5 K

19:25

44/m/160#

23:50

23.47

Lysa - nice work, stay with it.

Paul

25:10

46 / 172

28:40 slower than my normal slow. I ran on my home treadmill. Lowest incline is 1.5. I know never to run on it again.

Ran 4 miles in 26:40

CFWU x3
3 mile run
26:40

33/M/185

23:30

Has plenty of air, but was having stomach trouble. Probably would've pr'd if it weren't for this.

24:45

5k run
21:40 (last time was 21:59)
i really don't like running.

5k run
25:32

A minute faster than the Turkey Trot, still seven minutes off PR (ten years ago)

25:25

28:40 on mill. Usually sub 25 but still wary of recent back injury. Just happy to be running again anyways.

As Rx'd
14:12

Completed this Sun. morning...outside.

27:11

1:36 faster than last time.

Looking forward to Annie in about 3-4 hours.

Gym was closed and there was ice/snow on the streets. Sub'd in the Horrible 100s...

new PR - 9:29 for:

100 pushups
100 lunges
100 situps
100 squats

Cold and windy in El Paso Saturday evening with wind gusts up to 30 mph (ugh!)

First time running in literally months

Run 5K

Made it 1.5 miles before giving up being cold and stiff and fighting the wind. Altitude didn't bother me too much (3700+ ft)

15:56

F/58/5'6"/135

M/27/196 lbs/5'11''

30:55, PR by ~2.5 minutes from last time, only 2nd 5k ever.

33:00, in soft sand.

24:40
1.5 inc
as rxed

subbed 72 min. ultimate frisbee.

ran for 24 minutes at the cabin, the usual 5 km route was very slippery, so opted for the hilly dry route

5k run.

Forgot my stop watch. I left for the trail at about 10:30 and got back around 11:15.

Best guess based on above data points, previous time and assuming some improvement:

t ~= 30:00

AS RX'd

25:35

Ran 5 k (ca. 3.12 mi) on the Maryville Greenway, mostly level with some hills; some wind. Started with a 3/4 mile slow jogm CFWU minus the back extensions, and a 1/4 mi slow jog.

22:35.

That's almost exactly half the time of my last 10k, which is puzzling. Shouldn't I be able to run half the distance in less than half the time? I tried POSE but I haven't been trained in it so I don't really know if I'm doing it well.

31/m/200

25:50

m/27/6'2"/215

Home CFWUx3

As Rx'd 23:57

Knees are toast after the last cycle so I biked a 10k.

Time: around 29min
Rolling course, some snow and ice.

24:29 (as Rx'd)

No WOD today..

31/m/190

24:14 - Treadmill

30 M 6'0" 181

6min

rugby practice instead

33/M/192

Subbed ~20min run

Followed with a couple of sets of tuck jumps on rebounder

M/35/180

22:59 outside

Made this one up today before doing Annie. Getting a bit faster, still looking for 21 min.

Completed first 5k non stop outside (6 laps)26:13

Roy 30:30
Jeremy about 28:00

25:55

TREADMILL 1% UPHILL GRADE SET.

26/m/5'11/240ish
Kizer

5k run:
"OK QUESTION!?"
are you supposed to feel like your skin is translucent and your heart could stop at any minute? Just curious ;)

Time: 26:40...
I ROW'd 19:12.26 on 2/9 so this is my first time to run it.
I thought I was going to ralf, pant, hyperventilate, then die but I made it through ok.

My warm up was a personal best. I did 1-1's of BENCH since I haven't tested my strength out on that since I started CF about 5 weeks ago.
3-3-3-3-3:
185-205-225-245-260

1-1-1-1-1-1-1: 260
kicked my b-u-tt :) but that's almost 40lbs more than I've ever been able to do in my life. Thanks guys~

kizer~

M/27/6'1"/193#

25:24 running around my neighbor hood. I cut an additional three minutes off of my previous time, and that was with some serious undelation. I felt the best I've ever felt after this run, I probably could have done a 10K, but had friends coming over for dinner. Can't wait to see how I do on the next 5k!

woohoo for Crossfit!

still a day behind...

ran house to convention center course (into center around to other entrance then back through again to house) at sprint pace... I think this course is around 2 miles.

27/m/185lbs
Ran half a 5k on a hilly course. 12:24

31 min

Yesterday 6.5 miles
Today as rx'd 23:45(pr)
Tabata Hill sprints for 6 mins.
135x70 back squat

25:50

14:02 (Mt. Bike) - neighborhood route
Post: Parallette Training

Compare to:
080116
26:51 (Run) - neighborhood route

071228
22:51 (Run) - track at park

25:50

5k - 21:20 (outside)

First time running outside in months!

5K SUB 3 miles

28:11
----------------------------
Compare to 080209

3 miles

31:06

42/169

Rains finally stopped...roads still wet.

5K - 27:58

24/f/5'6"/143

38 minutes

5K SUB 3 miles on treadmill

43:25
-------------------------------------
5K SUB 3 miles on treadmill

45:25

24:05

21:09