UGH! RUNNING!

Damn it, damn it, damn it.

Yeah Running! Was hoping for something like this to spend my last morning on Quantico!

One of our members did a "Firefighter Fran" on Sunday afternoon. It was an amazing experience and an honor to be a part of. Please check out the video of Fred Gokey of the Troy Fire Department on our site - www.albanycrossfit.com

Can't Run due to an ankle injury. Any suggested substitutions?

Can't Run due to an ankle injury. Any suggested substitutions?

#4

That is an awesome video!

Fran...

Ready 1-2-3 go!

This may be helpful to someone. I'm 6'3" 205, 40 YOA and have been doing CrossFit for 2 years. I did the Fort Worth cert. a couple of weekends ago and realized discovered I've been doing CrossFit all wrong. There's an important aspect of CrossFit that's ALWAYS part of the workout but easily ignored and that's the intensity factor. Every workout has an "as you can" part of it that I've always just kind of skipped over. Whether you're lifting as heavy as you can, doing as many rounds as you can in 20 minutes or going as fast as you can, it's ALWYAS there.
So here I am at the cert. and I find myself having to do Fran in front of a big group of people and they're all screaming and they want to see some speed and some intensity which I just don't have. When I do Fran at home, I'll do 21 thrusters, chop some wood. Do some pullups, push my son on his bike and before you know it, I've spent 30 minutes doing a 5 minute workout. So now here I am doing Fran with some trainer named Jeremy screaming at me, who I'm sure was throughly disappointed at my effort, because I've got nothing to give because I've never worked out that way. 10 and a half minutes later, I'm done. Now to be fair, I was sick and did have to stop and have some violent diarrhea about halfway through (ladies, don't rush to the phone to try to ask me out on a date; I'm married), but that's just an excuse and it probably only took me 2 or 3 minutes to run to the bathroom and back. And besides, that shouldn't matter when someone says "3-2-1, go."

Ken C and I have been doing the same workouts for the last 2 years. We started out at about the same level or maybe I was even a little stronger. He's always timed himself and always remembered the "as you can" part of the workout by going as fast as he can or as many rounds or whatever. His Fran time at the same cert. was 3:03.

So for those of you who are like me, and there's gotta be a couple, remember the "as you can." It's the part of the workout that makes it uncomfortable, that makes you sick. It's the reason we're doing this instead of hanging out in a gym somewhere doing 5 sets of 10 and gossiping in between sets and it's the element that makes CrossFit worth doing.

Amen.

PS I did learn how to do a muscle up. The next day I did two in a row. The day after that I broke my hand.

Thanks, I'm not great at editing, but I thought it came out pretty well.

Finally, something I can possibly do here in Austin while away from my garage-gym... (I'm here working to promote my company all week at SXSW). Missed the hang-squat-cleans, and Lynne do to lack of equipment here. But the last 2 days I've made up my own work outs with the following equipment that was portable enough to bring with me in the bed of my truck: 1.5 pood KB, 20# med. ball, 20# weight vest, jump rope, ab mat, and metal bar for OHS... Ill see if i can GPS a route to run...

For anyone interested I am shaving my head for an amazing event this coming Saturday 15 March 2008.

My wepage is: http://www.stbaldricks.org/participants/shavee_info.html?ParticipantKey=2008-38239

Please take the time to review the site and if you fill compelled donate to the cause.

Every child deserves a childhood...what better community to donate to the fight than this one.

Thanks,

Sully

St. Baldrick's is the world's largest volunteer-driven fundraising event for childhood cancer research. Thousands of volunteers shave their heads in solidarity of children with cancer, while requesting donations of support from friends and family.

At a St. Baldrick's event, something amazing happens. People who normally shy away from the very thought of childhood cancer find themselves compelled to support this cause after looking into the face of these brave children who are smiling broadly as their friends and family members proudly display their newly shorn heads.

Volunteers and donors see it can be fun to support a serious cause. Young cancer patients and survivors see how many people care. And researchers see St. Baldrick's funds helping to find cures!

Anyone else have ankle flexibility issues with the pistol.

Hey people I have a little question: I found a new gym in my neighborhood. It has a platform so I can drop weights as much as my little heart desires. Problem is this platform doesn't have a rack or anything.

I want to practice heavy OHS now that have a place where I can dump the weight. But I don't think I can clean, jerk, bring it down to the back to switch my grip, jerk it back up and THEN try to go for max reps max weight.

Is there a better way to do it? please don't tell me to snatch it.

Adrian rocks!!! See ya at 6 ;)

LAUREN :
PLEASE HELP ME GET MY JOURNAL , I STILL WAITING ! THANKS

Chadlee51

If you can ride a stationary bike or row...Do that

#5
Or row...

Yeah Boz!

FINALLY-- 2 posts actually worth checking out.

number 4 and number 9. thank you for both of those. firefighter fran = sick. and number 9.. great words. stick with it.

Jason A. -I loved the Firefighter Fran! That was awesome! I can't wait to show my hubby (a firefighter), I just know he and his fire buddies are going to want to try that!

Now, off to dream about a 5K...

Gnat

I like the keg in the background. Is that on the zone diet?

Are we supposed to do the CF Warmup on run days too, or just run the 5K? Just curious, thanks.

#9 Andy
I too was at the Fort Worth cert. and worked at an intensity that was foreign to me. I wish I could be at a cert for every workout. That box full of people at GSX was exploding with energy.
So here is my question. I Crossfit by myself, what do other loners do to help bring on the "as you can"?

Sorry about your hand

#14 Allison
Why not snatch? Seems like the snatch is the prelude to the OHS

Which Journal is the preview from? I have all the journals and dont remember it ...or is it from next months journal?

Loved the video, and I love pistols.

When I started doing Mary as prescribed I was told about this great tutorial for pistols:

http://www.beastskills.com/pistol.htm

The progressions they taught were excellent, starting from not being able to do one pistol, to jumping leg pistols from the ground onto a box. That demo alone is worth clicking on the link. That guy is amazing.

Have Fun, Train Hard,

Billy

My 10 month old lab/chow mix is going to love this one!

Get to runnin' Reno!

#12 Sully: Good stuff. I'll forward your webpage to everyone in my address book.

MikeyG: It was great to meet you too and watch you workout ;) Next time you visit I promise I won't be so lazy! See you Cali in 2 weeks!

Apologies for my stupid question at post #25. Just watched the video and the question was answered pretty clearly

Kimberly #24
I like to think that I'm a representative of crossfit whenever i step into a gym. I don't want people to get the wrong idea from my actions about crossfit. Plus, there are usually a lot of gawkers anyway, so it's like putting on a show. Can't let down the paying customers

Get to runnin' Reno!

#24 Kimberly: Because I can't snatch my bodyweight

m\64"\150
did this a couple days ago. well i ran a little farther. 4.5 miles in 32:23. Smooth easy run.

Speaking of pistols, I did Mary earlier, 12 pullups shy of 15 rounds. pistols started to get a little crazy with my knees not really trackin' right, kinda canting inward, as i got fatigued.

Allison_NYC good luck figuring out another way to do it. how heavy are the OHS? you could always make two friends that'll act like racks. haha!

@ #4 - awesome video, firefighter fran FTW!

#4, #9 and #12 - Solid Posts

I know this may be a post better placed in the message boards, but I'm desperate for some immediate feedback. I have a request for all of you CrossfitMoms out there. My wife and I have two daughters - a 2 and a half year old and a 6 month old. I have been trying to explain the philosophy and livelihood that is Crossfit to my wife to try to energize her & indoctrinate her into the Crossfit way of life. The only thing is that she puts 100% into being Mom to our awesome daughters (and does an amazing job which I am entirely thankful for and appreciative of). She doesn't feel like she's got it in her to devote the kind of energy that Crossfit requires. Now - I've read countless posts on this comment board from Crossfit Moms who jump (or maybe ease?) into Crossfit after having a baby. Can any of you Moms give me a testimonial of your Before Crossfit and After Crossfit mindset so I can show my wife real living proof of the benefits of being a strong & sexy mom who kicks Crossfit A$$? I really appreciate any comments out there. Thanks very much in advance!

Allison_NYC Comment #14

I am assuming that you are asking, "how do I get the weight from the ground to over head to squat, if I cannot lift much weight?"

Short answer: There are only three ways to get it there.

First, and best way, you train the snatch or clean and jerks and when your body can perform the lift to get the weight overhead, your ready to do overhead squats at that weight.

Second method, get two strong guys to help you get the bar in the OHS position. No Joke.

Three, ask the gym manager to pull a rack over to the platform.

Those are the only ways that I know of getting to do overhead squats.

If you are afraid of missing and getting injured (Because of no rack): If this is the case, practice missing as part of your warm up. That is what I do on every Oly lift workout, which always gets the attention of the other folks in the gym. Fortunately, I work out at a military gym which does not care much about "liability" and crossfit is catching on there quickly. When I warm up Oly Lifts, I do the regular CFWU + Begener WU and then I pratcice missing in front and behind (if applicable) several times with the bar.

I hope this helps.

Have Fun, Train Hard,

Billy

#9--Andy p.

That was a good post. I needed to hear that, thank you. I know my intnsity is sorely lacking as well. I already feel out of place doing CF in my gym. If I worked to the point of collapse or puking I would really be out of place. What would really do me good would be to find a partner. Any others doing CF in Colo Spgs?

In a 5 K or 10 K run is it okay to every once in a while stop for three seconds so you can take a gulp of water and resume right away? Or is that cheating?

Any answers appreciated!

Sweet, this is a perfect follow up for the skiing I did today.

Derek O, comments 38 and 39,

Don't worry about stopping for breaks. Remember, it's you against you. Record your times and always strive to beat your best time. Do not stop the clock for breaks in the 5 or 10K and be brutally honest when you record your results.

Have Fun, Train Hard,

Billy

Didn't have much time today so I just found my max overhead lift.

225lbs.

22/m/180

hooray! an excuse to spend more time outside in this not-great-but-still-way-better-than-it-was weather!

I love running. Should I run this full speed or at pace (7min/mi)?

M/52/205/74"

#9 Andy P - I work out at a Globo Gym where nobody shows much intensity in their workouts. I sweat and huff & puff and darn near collapse doing the WOD. I feel strange doing it but also somewhat superior to the non-sweating exercisers. If I made it to a cert or a CF gym I would probably feel that I'm not doing near the intensity as the other CF'ers. I guess it's all relative.

Derek O - I used to be a runner. If I didn't slow down to a walk or slow trot when I drank I might have drowned myself. The slow down might mess up your rhythm a bit but it shouldn't hurt your intensity.

Do you guys really take water with you? It seems like it would slow you down and just be awkward. To each his own, but if your really trying for a best time I'd ditch the water unless it was an absolute necessity.

Is Adrian the best coach or what?
Of the videos I have seen he is startling and sparkling. Erudite, logical and totally comprehensible.
A shining example for all coaches, in all disciplines, sporting or otherwise.

Ryanthejetpilot comment 44,

Run like your hair is on fire and there's no place to put it out until you finish.

Soccerman comment 46,

I don't take water on short runs (10k or less) either.

Have Fun Train hard,

Billy

No opinion on the warmup?

Looking forward to this run!!

Boz and K-star make me wish I lived in the City. They are freaky strong and super cool!

Going back on the Zone tomorrow. I am gonna try three days on/one day off figuring that my one day off won't be all that crazy bad. I'm guessing that focusing at least a little on nutrition will be a lot better than the lackluster effort I give it now.

Was hoping to make up a few workouts today, but instead sat in the courthouse for 7 hours waiting to testify in a murder trial. It got me thinking that if everyone sent me a dollar a month out of the kindness of their heart, I would not have to work anymore and I could spend all my time training and training others.

So, who needs my address? :-)

#49 - don't know if there's an official line, but no reason not to warm up just because WOD is a run, and no reason for the warm-up not to be the CFWU.

#46

Coming from a triathlon background I always remember my coach telling me you don't need water/food if you're training for less than an hour, assuming you're well fueled and watered in the first place!

Hope that's useful.

27/M/5'10"/170
1st day back after 3 week sickness
24 min

I couldn't sleep so I decided I may as well go hit a 5K! It was probably my best choice because there aren't many people in globo gym at 1am!

22:48 on a treadmill, should have pushed harder. I had some left in the tank when I finished.

Got my first bar muscle up after the run. I proceeded to work on those, HSPUs, and double unders.

f: 35/5'7/60kg (132lb)

5k run

as rx'd (on treadmill)

36.40

another cf training day, another new milestone reached. It's the longest distance I've ever run - ever!

~4km run/walk/run/walk
calf started to tighten up
22:30

Did the 5K yesterday for fun in addition to "Lynne," and another this morning. I'm taking a day off to let my stiff knee destiffen (is that a word) from hanging squat cleans 2 days ago. Its good to be back... Did I say day off? I meant "evening." I'll do the 5K for time tomorrow.

34/M/170

Ran outside (19F)
23:15

m/39/5'6"/150

5k: 21:49

great video. he makes those look so easy. when i do them i look like a weeble wooble and usually fall down.

24 minutes @ 2.0 incline

My 5k's have generally sucked, IMO. Slowed down on this one and increased incline to try to stick to a steady pace the whole way through. Previous runs I started to fast and had to slow down later. Most of the time was at 7.5 speed, last 400m was at 9.0 speed.

my WOD is a bit skew-wiff at the moment, did 'Cindy' yesterday.

5K run is a an absolute Godsend.

Just want to say how amazed I am that Fred was able to do an interview after doing Fran in full gear! Loved the video...(www.albanycrossfit.com)

Susie

25min.The touch-rugby game last night took it's toll!

That is a Great Video. THAT IS CROSSFIT, NOT ONLY PERFORMING THE MOST DIFFICULT TASKS BUT DOING SO WHILE PUTTING YOUR BODY THROUGH THE MOST STRESSFUL
SITUATIONS YOUR BODY MAY NEED TO ENDURE!
GREAT EXAMPLE! FAILURE IS NOT AN OPTION FOR WHAT MOST CROSSFITTERS USE THESE WOD'S TO TRAIN FOR!!!

good way to start the week! I still hate running though. Keep it Irie everyone!

Ran yesterday. I train for 1/2 marathons, so it's a lot of work juggling both CrossFit and running.
Completed Mary today. Awesome work-out.
8 rds completed. First time.

Neil 40/175/5'10"
26:48 on a treadmill/ Hadn't run one in a looooong time, and I started off to slow. Should be in the 24 range.....next time!

MY WORKOUT partner did "CINDY" THE OTHER DAY WITH A 45# VEST TO SIMULATE HIS PACK AND GEAR. HE COMPLETED 24 AND A HALF RDS. IT IS INCREDABLE TO SEE A WORKOUT DONE THAT IS MEANT TO PUSH YOU TO YOUR LIMIT BUT INSTEAD THE CROSSFIT WAY OF THINKING IS TO PUSH THAT WORK OUT TO THE LIMIT. INSPIRATIONAL

49m/5'10"/225
Started out too slow...27:40
compare...12/20...25:47
but, I've had to make up the last 3 workouts over the last two days and track practice has begun and I've put in some miles with the team, i might be a little tired.

THANKS! I had to do my long run today anyways!

Ran 5K in 25:15.

And there I was thinking, "man, I REALLY need to throw a little more running in." GRRR!

Oh well...Get some, go again!

Great video. Good to get on with some running!

33/M/194
5K Run
24:02
Hang Squat Clean
135 x3
145 x3
155 x3
165 x3
175 x3
180 x3
185 x3
50 Knees to Elbows

Anybody know the rx for "Nicole"? Interested in the WO. Thanks.

M/40/5'11"/185

24:55 PR

F/37/5'6"/140

26:46

#75
in 20 min.:
As many rounds as possible of 400m sprint and max Pull-ups. post rounds and pull-ups

5.5 k in 30 minutes.

Just over 30 minutes :(

Kimberly, Joro, MikeC1

for over two years i worked out alone at bally's so i know what you're talking about. how do you maintain intensity? for me, post your times on this board. find a person near your size and/or age and compete against each other's times. they become your virtual workout partners. i can't tell you how many times i've wanted to quit a workout (who would know right?) but then i would think, "i gotta post something and it better be close to freddy c., sailorcrew or mhlane." (we're old).

since then gsx affiliated and now i train there. it's great to have others pushing you and the atmoshpere is fantastic but in the end, you are still by yourself in a way. a workout partner really doesn't push you through something like eva. it's all you.

coach and crossfit have given us all a chance to find a little bit of the greatness within us everyday. that's part of the genius of all this and what is so addicting. so bring the intensity every day, tap into that part of yourself that says i'm not ever going to quit and the results will continue to inspire greater intensity everytime you hit the gym.

freddy c.

check's in the mail dude.

24:59.6 at 5600ft, Kabul AF, Not too bad for first run over 2 miles since OCTOBER!

29:07 - Wasn't bookin it as crossfit usually calls for....just getting back into the groove before I turn on the heat.

M/39/185

5k in 24 mins, a minute slower than last time.

More better faster (I mean slower)

Re: #51

Instead your giving your money to help others. Speaks volumes about the type of person you are Freddy. I truly believe when you do good things, good things happen to you return. Your day will come bro when your training full time, believe it.

28:15 on a treadmill. Yeah, I know. But it was effing cold out there this morning.

Thanks #77. May try that one soon. Nice for outside at the track.

bw 170

25:50 as rx'd

I called this one this morning... its weird how people can do that. I said 'watch either a 5k or a 10k'.
25:33, +1 min from last time... boo

25:57 - recent PR by 1:45 and felt great. Hadn't run since last 5K, so I'll be interested to see how fast it improves if I add a little running in with the CF.

15 minutes, almost dead by now :-(

47/m/180

27:47

2nd split: 12:59

started too slow...

M/22/6'1"/185

18:42

I hate to ask this because I am scared of the answer. Does anyone out there know whether or not there id a difference is guys vs girls Rx for Diane 21-15-9 DL / HSPU. All I know is 225 but if there is a girls RX I would rather do that!!! If not oh well I will suck it up. Thank you!!

Enter the BOZ

Jelli #93- Most of our girls run at 155 for the DL. Nicki is pushing for a 185 version. Take home- Adjust as necessary.

#9
I also work out of my garage, im 43, 170, been crossfitting for 4 months, been following Ross Enamait Infinite Intensity for 2 years. I use a stopwatch for everything - if its 5 rounds - I time it. The clock is a great motivator. My 3 kids know to stay clear and just watch it will be over soon - then its their turn....

Age=28
BW=185

4 rounds for time:
Run 400 meters
Rest 2 mins

#1 1:11
#2 1:15
#3 1:18
#4 1:18

Enjoy the video and thanks to Billy for posting the link to the tutorial on beast skills. Very helpful.

2 rest days in a row. Sweet.

24:09

23:25 for the 5K. As I understand it our loop is actually 1.1 miles so the three times around is a little more than a 5k. First run over a mile or so for a long time so I am happy

28:13.

first time to run a 5k in a while.

so I ran about 1 mile today with breaks every 100 yards or so. It was tough...I can't believe how much I have lost so quickly.

JFG

5k run
30:08

A pr, but would have been under 30 minutes if I didn't have to stop and tie my shoe:(

#94 Jelli, check out the BrandX website. It posts women's weights.

31/M/190
CFWUx3
WOD as rx'd outside on uphill course 24:59
I'm just getting back into it today after a week off for March Break. Felt great!

3xcfwu

5k row
19:21pr

5x5 shoulder press 95/115/125/135/145/
then 150x3

M/27/218

As Rx'd for "Puppies":
Distance:2 miles, Time:17:20, Speed: 7.0 on treadmill.

My First day doing crossfit. Not to proud to be a puppy so working hard to get up there with the big dawgs.

Sounds like there are a few runners around here, so I have a question- for years and years, I have been getting ready bad side aches when I run. Usually a really intense cramp, high under my ribs on my side, or just below and to either side of my belly button. It forces me to slow down and dig my thumb into the cramp as hard as I can to finish even a short jog.

Any one having a similar experience or good idea for a solution??

1.5 mile @ 7.5 mph
1 minute walk @ 3 mph
rest @ 7.5 mph with last .3 mile @ 12 mph

5k total = 25:11

27 minutes. BIG TIME climbs at the beginning and at the end. It was fun.

Comment #108

To Leslie Ap:

Side cramps (Side stich, side sticker, etc) can usually be overcome with changes in your breathing. They are usually caused by taking quick, panting breaths. If you can train yourself to take deeper breaths, with deeper inhales and exhales, you should be able to overcome these cramps. Also, depending on your water intake, you could be somewhat dehydrated. This would add to the problem. I have a feeling it's your breathing, but others may have another idea.

Camp Adder,Iraq 5K+ run.......ran about 3.5 miles with against the wind for a time of 18:03mins

Tonight's workout:
6-weighted 35lbs pulls
8-push press 135lbs
18-squats 135lbs
repeat 7 times
For time

24/m/5"10/192

Aw man, running.. Booooo.. :( I'm getting off the flu train here.

http://www.angrydalty.com/crossfit.htm

24/f/5'6"/144

36:59

M/27/182/71"

5k 22:36
treadmill, incline @ 1%

Does anyone know about these certs in Camp Pendleton @ SOI? Is there any military connection..ie.. you think the USMC would pay for me to go????

Just a question here, usually when I do deadlift, my back tends to be sore the next day. Is that normal ?

or am I using too much of my back when doing it ?

I'd appreciate any advice.
thanks

Ken C,

Good post. Whether you do this at home or with a group, the effort lies within. Clearly, you have been putting forth that effort as evidenced by your times.

I keep a quote on my whiteboard at home that is in clear view, even when tunnel vision is closing in: "If not now, when?"

This community is a great motivator. Yes, I compete against myself but having peers like Ken and Freddy to compare to is fun and helpful. Oh, and Freddy, don't worry about the Zone or any other diet, stay with the fast food. I want to keep comparing my times with yours. The check is in the mail. sailorcrew

28 minutes of flopping between running, rowing and biking trying to find something that didn't hurt the ol' knee. added up to about 5k in the end. set a rowing pr in the process, 1:35 500m 3:20 1k.

I ran too far, a bit over 3.5 miles. 30:25

Comment #108

To Leslie Ap:

I agree that it's probably too much oxygen for your muscles. When I use to get them I'd slow down my breathing by timing it against my steps. I would breath in for 2 steps then breath out on the third.

And repeat.

m/6'/195

As Rx'd

26:55

Not very fast, but faster than last time (27:11)
I guess progress is the goal

23:45 as Rxed

Thank you SueAnne and Rob for your responses.

BW 171

2500 m Run
2500 m Row
Time: 19:47

22:01.

15s improvement on last time.

30/M/190

As rx'd - 24:07

I'm really happy about this. About 45 seconds better than last time and my best time for a 5k so far.

John

Well, today is my first day - lets see how it goes

m/34/70/192

25:49
ankle starting to feel better

22/m/155

21:20

saw this coming a mile away...tomorow fran, 5 bucks

27/m/5'10"/153

24:03

Running not really improving. Probably just need to do more of that. I think my POSE is getting better, though.

my first day following crossfit...starting on a 5k is always nice! =)

Does anyone remember the WOD that includes rounds of 400m runs, kettlebell swings, and pull-ups(I think?!). If anyone has the details on # of rounds, # of swings/poods, # of PUs, can you post or email me directly? Thanks!

Briand

I'll take that bet. Too many pullups. Something with cleans or kb swings.

20/m/140

23:46

M/38/157lbs.
5K: 26:05
Lynn: BP:74(160lbs.)/PU:61

Comment #52 freddy c.

Haha - too funny! I'm also a LEO who dreams of the same thing! Sounds like a chain letter in the making! Hopefully karma does exist...

5K run outdoors with my hubby
LAC 26:30
JCC 26:59

Had to break stride several times to avoid slipping on ice!

Aarrghhh! I knew it! I was supposed to run 3 miles yesterday on my run schedule, but slacked and ran 2 thinking, I bet we have a 5k next and then I'll be sorry.

Well, I'll run it tonight and be sorry. Predicted time based on yesterday's performance: 33:50.

18:34 from beautiful Taiwan. Sunset run along the river. 70 degrees! That will certainly help the time!!

5k row - 25:42
Beat last time by 3 min (28:42)

Then 30 burpees and 50 box jumps

32/F/5'10"/155#

Didn't have the mental fortitude to tackle the regular 5k run today. Instead, I combined rowing and running to make a combo 5k.

Three rounds:
1000m row
800m run (outside)

26:15

A little longer than my regular 5k row (20 min.) or my regular 5k run (24-25 min.); transition time was a factor. Definitely would like to try this combo again.

CFWU- minus pu's, and did 5 minutes of jump rope.
Been on vacation. Skipped the run made up "diane"
45lb dead lifts
knee hspu's
4:50
Also did 2 rounds of "lynn"
45 bp
30 assist pu's
12,11
11,12

29/M/175

Made up hang squat cleans yesterday, max @ 170#. Today, 5k on trails: 25:05.

5K 27.50 treadmill

as rx'd
21:48 on treadmill

Age 52/BW 250# 30 minute row for distance = 6495 meters.

question... has anyone else had problems getting their March CFJ.... mine hasnt came yet... I want it... I need it... OMG I drank the cool-aide and now Im addicted

My hands are regularly ripping from kipping pull-ups. I am filing my callouses and have been trying to grip mostly with my fingers for about the past month to try to let my hands heal but they are ready to go again. I am generally pretty tough but for some reason I am constantly ripping my callouses and getting blood blisters. Yes, we have tape on the bars, I am stopping more often to chalk up. Does anyone have any suggestions? I feel like I have been doing pull-ups long enough that my hands should have toughened up by now and it is disappointing when my ripped hands slow down my workout.
Thanks!

23/M/222

5k Run time of 26:20.

Did a 7k run last night not knowing a 5k run would be today's WOD. Oh well....

#134 DPW

I think you are thinking of "Eva". It was my first WOD; I remember it well.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Planning to run tomorrow. Attempted "Diane" today. Back tweaked--shut it down.

29 yom 225#
approx. 3 mi
27 min

Substituted 5k for Fran to rest an injury.

21-15-9
Thrusters
Pull-ups

J-man 4:54
Sam 4:51

35/m/180
CFWU
5K
22:55
Gotta get faster

22:11 as rx'd

30/m/198/6'1"

5k (approx) on trail.

30:15

W/a 2 min break at the turn around

F/33/115#: 28:32...sad I know. Sore from doing the deadlift/HSPU WOD yesterday. Running inside is no fun either...dizzying, 33 laps. That's the last time I do that, rain or shine.

I hate this jogging stuff - but it *is* one of the very few areas where I'm not at the very back of the CF pack!

22:20

(I'm guessing that my route is about 150m short, but it's hilly enough to make up for it.)

Now that I'm gettting back ito shape I realized that my "short route" ain't 5K. It's more like 4K. In any case I just dropped 2 minutes off my "short route" time and I havn't run at all except for the last time coach made me (several weeks ago). As I just started posting a week or so ago, I really don't know when that was. I'm still happy. Holy S*#t this crossfit stuff works. 20:57 for 4K.

m/38/6'1"/220

Row 5k
20:13.8

m/31/75"/197

5k out'n back just under 1000' elevation change.
24:31

32/m/210/6'5"

22:41

Took it easy, had not run in awhile. Hip flexor is giving me trouble again, very annoying.

5k run: 19:37

m/37/6'2/175

as rx'd: 24:10. fun stuff.

m/33/5'7"/145

20:23 as rx

5km - 27mins with a twisted ankle.

felt i had more so i did 15-12-9 chin-ups with 50 squats in between each, followed by 15-12-9 dips, which i did in about 7mins.

#134
Try Helen:
3 rounds for time of:
Run 400m
1.5 KB swings, 21 reps
12 pull-ups

20/M/179
20:35 On Treadmill

Slowed at 2 intervals, so could of probably pushed that under 20:00. On same note first 2 minutes were warming up into my fast pace so lost time there.
Low 19 min next time :).

1.55mi (2.5k) on treadmill.
16:17.

First WOD for me.

Cross country with hills and terrain: 19:45 +/-

40/m/211

90 min MMA, followed by 30 minutes
crossfit like circuit with 12 stations,
then

5k 24:50

last time 25:53

I am going to be getting on this later tonight. I am going to have to go fast to beat my last time, not looking forward to this, haha. I hope i am in better shape than last time.

24/m/194
24:12

27:31

22:30 on treadmill.

wow you guys are fast!

i dont think i've ever run more than 2k in my life and the last time i did that was like 2 years ago. recently jsut been doing interval runs or 1k warm-up.

distance running is never something i ushually do, but now that im comitted to crossfit i sucked it up today. horrible time i know.

23/m/198#

CFWU 3 rds.

Then

5k; 44:15

pace was 7.5mph on treadmill got to 2.2k before i took a 90sec walk at 3mph. would ramp up to 8.5mph on the last tenth of every mile. 2min @ 3mph @ 3.2k and 4.1k.

this hurt bad!!!!!! got the blister on my right foot that set in about halfway thru but that comes with the territory.

felt great after tho!!! can't wait to destroy this time next 5k!

CFWU + 1k run
"The Bear"
5 rounds of 7 sets usin 95# barbell for time:
One set consists of:
Full squat Clean to
Full squat Thruster to
Rear full squat Thruster to the ground.

completed in 13:48.
Wow that was intense!
Will try to do the 5k tonight...

3.2m on TM @ 2%

22:09

23:22 as Rx'd
About two and a half minutes slower than my PR running in the hills around Lake Travis in Austin... (compared to flat Houston..)

I am new and read about the official CFWU but have seen comments posted about another warm-up. Is there another warm-up I should be doing?

3 X CFWU, 15 reps
5k: 21:59

#149 Roxanne: Do the CFWU, all 3 rounds, everyday. Doing the pull-ups in each round, whether a set of 10, 12, or 15, builds your hands up for days with WODs that include pull-ups. Do the CFWU on the rest days, too. It is a good way to loosen up, stretch, and keep your hands tough. Even on days with pull-ups in the WOD, I still do the full 3 rounds of the CFWU (with no substitutions) and I have yet to have bloody hands. I don't use chalk either or tape on the bar.

Congratulations to everyone who did not sub rowing or something else for the run today!! Even if you did a shorter distance, great job! Usually, there are lots of people who skip or sub the runs and it is encouraging to see so many people making the effort.

I dislike running and I always want to stop or go slower. Sometimes I feel this way with WODs, but I remember the Spartan Creed someone once posted to the comments and I try to be the Spartan. In essence it went something like this: The Spartan continues when things get tough, the Spartan passes those that quit, the Spartan never quits, the Spartan runs, always and fast, if the Spartan can't run fast, he walks fast, if he can't walk fast, he crawls fast, if he can't crawl, he is dead. The Spartan never quits. It has helped me maintain and increase intensity and maybe it will help someone else.

#82

I agree. I always catch myself thinking after wod's "I love the opportunity to push myself everday." For example...today my 5k ended like they all do, me dry heaving through my last three steps onto my driveway.

Run 5k

29:43

It´s on a VERY hilly course, but still not a great time. But 30 sec better than last time.

45/M/6'/180

4.3 MILES: 34:40 PR FOR THIS COURSE BY 64 SECONDS.
DIDN'T THINK POSSIBLE!

COURSE DESCRIPTION:

FIRST MILE-FLAT PAVEMENT TO DIRT
SECOND MILE-DEEP SAND IN WASH DOWN HILL TREND
THIRD MILE-STEEP .25 MILE HILL AND ROLLING HILLS
LAST 1.3 MILES-FLAT DIRT TO PAVEMENT. FALL DOWN IN
DRIVEWAY.

NOT A GOOD COURSE FOR A FLAT TIME BUT IT'S A GOOD WORKER. WATCH THE FOOTING, SNAKES AND BEES.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

22/M/166lbs 6'2"

20:08. My first time running on an indoor track. 25 laps around a 200 meter track makes you kinda dizzy. Hopefully my time will improve when the ten or so feet of snow outside melts.

Make that 22:08.

M/22/210

27:58

23/m/185

24:02

Not my greatest but hadn't had time to eat before I ran, so I think I could have done better.

26 yom 6'2" 155#

Pre: CFWUx3

5000m row on damper level 6

21:19

Post: 500m row 2:40

25:57
My first outside run since Oct. it was wet and sloppy but great to get outside again. was hoping for a better time though

m/28/185 lbs.

As rx'd 19:31, flat course at Balad.

44/m/159#

5k run

23:55

25/m/185/5'9"

0.9 mile warm up then hit the 5k:

19:47(PR by far!!!)

it felt really good, its all in the breathing, where you at katon!

viva la revolution!

5k run. Loved it. 24:17. My 1 year old pit bull goes nuts when I put on my running gear. She loves to run with me. One look at her and you would think SHE was the one who Cross Fits.

50/m/202

22:47 on a treadmill, 1.0 incline

am - Jackie - 6:08
noon - tuscany trail run - 6 hills - 18:55

Is today's WOD to be understood as "Run or Row 5K"? I ask that because if you compare to last time, then compare that to previous time, its gives the rowing alternative (see 2/9/08).

If it's just run, then I'll row 6.25K (5/4 ratio). But I'm happy to row 5K if it's an official choice.

Nice work Robert Sutherland!

Last time the 5k was the WOD I was in your neck of the country (Huachuca) and did a similar type run. Hammies were sore for a few days due to the deep sand in the wash. Elevation was a factor as well as I am from Seattle area. Killer run -- the factors combined upped my normal 5k time by at least 4 min.

on TM
27:36

M/36/190

Long story, but rowed 10K instead: 43:42

Warm up - Diane see 3/7/2008 for details

Run 5k in 19:57 - a little slow but diane took some strength out of me

M/34/71"/180

19:48 PR to memory

I think this stuff really works! Go figure.

42yom / 148

"Nona" from the Affiliate Page Video

Row 500m
Then:
30-20-10 reps of
Hang Power Cleans 95#
Pullups
1.5 Pood KB Swings
Burpees

23:12 as rx'd

Too many rests and for too long. Should be under 20 minutes on this one.

Post - attempted the Navy Seal Workout:

3 Hang Squat Snatches
5 Overhead Squats

45 - 65 - 95 - 115 - 135 - 115 - 95 - 65 - 45

but was only able to do a limited amount because I was toast:
45 - 65 - 95 - 65 - 45

Push ups! http://www.nytimes.com/2008/03/11/health/nutrition/11well.html

#36 - I am a mom to three kids, but not as young as yours. Mine are 9, almost 7, and just turned 4. I've been cross-fitting since last June, but I've been doing some kind of training since the second child was around 6 months old. The great thing about x-fitting as a mom is that it gives you so much more pay off in so much less time than other methods of working out. I've been a runner for 20 years and a triathlete for 2 years but I'm in better shape now, at 40, with three kids, than I have ever been in before. And I have more energy, which is good for the kids anyway. And, I do feel terrific with the way I look, which I love and so does my husband, and that's good for the kids too, right? Tell her to start out easy with some of the workouts you can do at home, and she'll get hooked!! One last thing to inspire her -- my workout partner is also a mom to three, and she's 5 months pregnant with number 4 and still x-fitting!

my 5K

22:52

thats 13.3k/h

it was very windy!!

M/23/151

5k outside (ran in slush for about a 1/4 of it)
25:31

M/52/205/74"

26:56. 32 seconds slower than last time but I'm still feeling the effects of my cold.

5k >:-(

treadmill 5.5 mph
35:24 3.2 miles
time and distance include a two minute warm up @ 3mph

Yes, I believe a turtle did pass me up! but i was just excited to stick with it (did i mention i hate running?) Didn't stop, Didn't walk and most importantly didn't quit. and legs feel good.

Alex

Male 46years/6'4"/238lbs = 24:15

34/m/215/5'9"

25:54 - trail run (flat)
ITS A GOOD DAY!!!!
comments: 24 & 31
Not that I'm opposed to training with others, but for the Crossfits that train alone you need to dig deep and push forward!!!!! It is a constant battle to drive yourself and for me I thrive on that battle. I'm not always successful and may not generate the best scores but take pride in training alone. Its not all that bad????

Cough..cough

5k aka 3.2 miles,outside, with hills, mud, and sand. 26:30

37yom 5'11" 250lbs

Is it still "as Rx'd" if you wear an IPOD, to mask the sound of heaving lungs?

33/M/185

As Rx'd outside: 22:42 PR

Gotta get sub-20!

M/27/73"/200

5.05K

21:06min
in a park. it was raining.

34m5'10"203# (previous run,16 Feb,21:03)

20:10

24f5'6"110# (previous run,16 Feb, 5K,40:52)

3000m / 3K = 20:17

23/m/185

26:15. Hopefully 25 min next time!

24:34

33/F/124

5K: 24:34 on treadmill

First 5k ever!

25:06 on a track.

Jeeze...anything longer than 1.5 miles is freakin' tough!

M/38/215

Away from my C2, traveling. My hotel actually had a decent treadmill (area around hotel a bit sketchy).

25:29

5K 22:31

Good Run!

23:59

25:04 last time but not even close to my PR. I was 10:52 at the split but then my ass suddenly got heavier.

26/m/165. I was in an unfamiliar area today, so I just ran for 30:00.

M/20/210

5K run = 29.13 (nice steady pace)

M/27/185

CFWU x 3

5K: 24:25 ran outside

#150 Mike

I feel you. Last night I did a 5K run and a 10K bike ride.

Todays 5k, 26:26 on 1% incline.

M/20/210
Teddy

Actually i ran like 4.2 miles so that's not too bad "29.13" is it?

m/32/164
cfwu x3

29 minutes. worst time ever.

Blasted my last time of 20:39 with a time of 18:53! I shocked myself when I looked at my watch. I'm shooting for 15min by summer!

Bend Research CrossFit

TJ and David V.
23:38 tough hilly course.

36M/5'10"/164#

3.5 miles (consistent w/past runs): 23:14.

21:12

1:11 faster than 080209 and a PR

Me and Esteban with some assistance from Rothy did the Gym Jones workout from 7 MAR 08:
Workout:
Two-hand KB C&J Ladder 1-10
Rory 35 lbs; Esteban 25 lbs

Then: Work up to C&J 1RM
Then: 5x1 C&J @ 90%
Rory 65 lbs, Esteban 40 lbs

Then: Run/Bike 5000m @ easy pace

Workout:
Warm up
3x20 Squat
3x10 Jump Squat
4x5 Tuck Jump
3x10 Drop Snatch @ PVC
4x5 Drop Snatch @ BB

Then: 10x2 Snatch Hi-Pull (from floor) @ 85-90%
Rory 95 lbs, Esteban 85 lbs

Then: Litvinov Conversions

We had to google Litvinov Conversions but they were definitely worth it.

Rory

31:20 New PR by close to 2 minutes!
First 1.5 miles ran unbroken(a first) in 13:58.
1 mile Splits: 8:57, 19:58(11:01), 31:20(11:22)

Thanks Coach!

Freddy,

Great idea, I think that is the principal Vegas operates on.

Ken,

No surprise you would pick Eva to be alone on. No cheering will make the pace pick up on that. I was doing pull-ups in sets of two at the end.

bwt:152

5k row...20:35

male/33yrs/260p

time 26:43.

Me: 41yo/M/5'10"/187lbs

Warm up: Crossfit warm up 3 sets 15 reps per set. GHD sit ups and strict pullups. I guess double unders smoke your shoulders. I could not do one HSPU this morning.

WOD: Row 5k: 22:16 Damper setting 5

Cooldown: 50 double unders and 100 singles.

Man, I am a rotten rower. This is why I told myself that on every run WOD, I would row.

On my first 500m my pace was 1:50 from that point on my pace varied from 2:00 to 2:30 with the last 500m at 2:10.

Rowing crushes me. It felt like I was doing a red line run. My pulse when I finished was around 180bpm.

My form is just neanederthal. If Angela hart was watching she would have slapped me. Next rowing workout I will play with different damper settings.

Have Fun, Train Hard,

Billy

29 yom, 180 lbs

21:30

d - 29m/170

23:37
loveland course

j - 34f/125

24:47 5k row

As rx'd:

21:04

Still fighting to get under 20. But I did make a 23 second improvement from last month's 5K.

Got my MRI results back for my knee today. Not good news. Two tears of the miniscus. Inside and outside. On the inside they will do a clean up, but on the outside they will be doing a repair. Looks like 4-6 months before I'll be doing leg work again.

39/m/190#/73"
30:55 Baaaaah!

38/m/185
as rx'd
19:30

Unable to get outside today with work and such...that sucks because it was almost 70. Ran 28 min on the eliptical with increasing resistence every 3 minutes....not running but still hurt.

#205 LisaAnne - Thank you! Thank you! Thank you!

Embarrassing - 35/m/202
29:41 Good times!

22:00 even. Not my best, but not the worst. The allergy season is out in full force, and I could feel it.

M/27/5'11''/200 lbs

32:21

23/m/205/5'11
Catch up day.....

20:07 5k

God give me sub 20's next time...

Lynne:
BP: 20,14,14,13,10
PU: 24,20,22,18,16

Fran (yesterday): 4:41

M/40/6'/285

5K

44:58 (PR)

First time attempted this distance since April 2006, Ft. Worth Zoo; Zoo Run Run 5K 49:??

5 k outside, strong headwind on return leg

20:58

M/24/180

3.16 miles in 25:25

m/29/195

5k: 25:11, terrible, just terrible.

45/182

24:51 on the mill.

Watched a scary movie while running to take my mind off it.

ok i think i understand why my time was 2x more than everyone now. I did 5 mi. not 5 kilos.

im dumb i know don't know why i thought 5 mi. lol

just did the 5 sets of 3 hang squat cleans yesterday(135,155,175, failed at 185, 175,175), and today trying to run my lower back was one big knot. i had to keep stoping every 2 minutes to stretch out. so it was a pretty crappy run. but it felt good to push through some pain and get some sweating in.

so i took advantage of a beautiful day out here in the treasure valley (idaho) to get my run done outside. partly cloudy and 51* when I left. Took my 1 1/2 year old son with me in the jogging stroller. Wasn't sure how he would do being this is the first time since late fall that he's been strapped in like that for a run. But he did awesome. My time wasn't too shabby either for having to push him the whole way 25:06

Opted for a 3K one-legged row today and sqeezed it out in 12:59. Worked on form, time was very slow but that's all I can do for now. Ankle getting better, ROM improved greatly.

Post-GH raises, wobble board, step-ups, etc.

33 YOM 198#

21:02 as rx'd

40/M/188

CFWUx1

Run 5k

28:39 21 seconds slower than last time. Must have been the OHS work I did on Sunday.

19/M/5'9"/180

How does this sound as a metcon workout?

3 rounds for time of:
15 reps 225 lb Deadlift
15 reps 1.5 pood KB swing
15 Strict Pullups
15 Push press 95 lbs

Time: 9:55

19/M/5'9"/180

How does this sound as a metcon workout?

3 rounds for time of:
15 reps 225 lb Deadlift
15 reps 1.5 pood KB swing
15 Strict Pullups
15 Push press 95 lbs

Time: 9:55

25:17 40 seconds slower than last time because I started out pretty fast and my legs go tired about a mile in and I stopped and went walking for 3-5 minutes.

Lesson: better to stay at one steady pace then to fluctuate between fast and slow( or complete stop)

43/f/5'6

5k

30:35

run against heavy wind first half

27/m/167.5lb/6'3"

First 5k I've ever run.

31:52

Shouldn't be too hard to improve next time.

hokay, tried integrating the pose method into my run today...

first, i have to say i did it in an ok time, 26:24. that's only 1:24 slower than my last 5k RACE time, so i can't complain about speed. i found pose exceedingly awkward, but it is a good way to run fast without much fatigue, that's for sure.

BUT!!! my feet hurt INCREDIBLY. after about the 2-mile mark i started to notice fatigue in the tendons or ligaments running back from the balls of my feet to the heel, and from the heel up to the balls of my ankles, and by the end they were screaming. it literally hurts to put my heels down on the ground. thoughts on what caused this? i've never felt this particular kind of pain before. shoe problems, perhaps? I have nice Brooks running shoes, but i think they might be worn out.

Ran 5k yesterday...25min49sec@3.2miles on treadmill...55seconds faster than last time
new pr

Today: Clean 135lbs + Ring Dips 21-15-9
in 16min30sec. Cleans took forever

165#
18 yom

Ran 5k a few minutes ago. 18:42. Beat PR by 15 seconds.

Learned that the key is to never stop running.

22:05

5min rope jump + CFWUx2 (No PU's, no dips 'cause I did Lynne yesterday..)

WOD as rx'd: 22.04min (It was storming outside :S)

PR is 21.07

22:20

m/33/213/

as rxd 33:10
slushy puddle jump to Park ave and wellington St. distance to be GPSd

5K 22:31

Great Run!

25/m/155

5k:
21:45

Ran it yesterday in 21:35.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

5K time of 24:32 on treadmill.

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

on the crappy treadmill at VIP that only lets you go up to 8mph...

24 tochna

M/35/230/6'2"

30:10

4:20 faster than last time.

Mr. ACKERMAN

I am trying to access the video of the firefighter on your website but cant make it work, (i think its this govt computer) is there another format anywhere (cant be youtube) that i could access. Thanks alot and feel free to email me with any additional info, thanks!
-jake

DID 5K IN 30:47

this is my 3rd 5k run.

8/30/07 - 45:52
9/26/07 - 41:00

today - 31:34

tried my best as pose running until around 15:00 when i couldn't take the sharp pain on the bottom of my left foot anymore; heel-toe'd the rest of the run.

gaucoin, 257,

3k one legged row in 12:59? is that as impressive as it sounds?

27 YOM 190

Took the dog out for the run today. More like she took me we did alright , but I can tell she thinks I slowed her down. Sorry for the lousy time Mel! 27:11

I ran my New Orleans river front route on saturday, so today I am doing saturdays WOD which is 7 sets of 3 reps hang squat clean.

16/160/m
time-22:37
jared what up, i need come girl advice, im sure my parents all ready told you so ill email u

M/50/6'/195

I have gained 25 pounds since 1 Sept 07, from 170 to 195. This is my fastest 5K of the 3 I have run at this weight and it is crawling compared to you speed demons. Lots of work to do.

30 Jan 08 30:40
12 Feb 08 30:05
11 Mar 08 29:29

Ran for 27 minutes...not sure the distance. If not exactly 5K then pretty close. Knee was bugging me for the first 10 minutes so I tried that pose style they've shown on the videos where you land on the balls of the feet vice the heels. Knee pain went away and actually my pace was a little faster too. Suprisingly I was able to keep that form the rest of the run. Only drawback was my calves cramped up a little afterwards.

m/26/6'2"/185

22:40

Ah crap, as a tall asthmatic with no endurance who has run a distance greater than a mile all of two times in his life (each over 10 years ago) I'm gonna attempt a 2.5k on a treadmill. Wish me luck, I'm scared.

M/29/203

Wow I sucked today. This is the third or fourth 5K since I have started. This is also my worst time. 30 Minutes even. The wife beat me 29:06.

25:30

Thanks for post #9. That is something that will "speak" to me when I start slackin'.

~C.

1st mile 8:32
5 min rest
2nd mile 9:10

half week
32 yom 250 bwt
1.55 miles 14 minutes (yuck)
8 miles on bike
15 minutes of basketball

30 M 6'0" 176

wod 5K
21:26

23/m/170

As RX'd

17:16 (grabbed the treadmill a couple of times towards the end).

CFWU x2
5K Run on treadmill
Time: 24:23 (stopped for :20 at the 2M mark)

First time for a 5K in a year-and-a-half.

16/160/m/colorado
time
22.35 min
what up guys,katen(dont know if i spelled that right) i need to get ur email

Tried to row a 5K instead of running due to ankle.

2500M in 14 min

11 Mar 08
M/24/161/5 ' 10''
Sea Level

31/m/195

24:50 PR for treadmill.

Hit goal of 25 minutes by the end of summer! New goal is 24. I shaved 5 minutes off in just 6 weeks of XF, incredible!

5K outdoors

Nike+ says 26:38

slade 17yom
195 6'1

as rx'd: 26:10

44/76"/193

26:40 - 3.0 miles on outdoor track

5k row 19:19(pr)

34:50

Only a 10k run would have been worse for me this week. Was more like a 5k hobble. Slowest 5k time in years, but with a few small injuries I'll take it...just had to suck it up and pound it out.

as Rx'd

Scott 46/6'1"/230 38:34
Nancy 45/5'4"/163 41:56

Walked some. Nice outside 37° with dry roads. Wind was a bit cool on the way out.

You're welcome.

34:35

Run 5 K

Lower back cramping up was the limiting factor today.

First workout back in Canada, did Fight Gone Bad instead.

Anthony (M/29/170)

FGB
Wall Ball 32-32-32
High Pull 30-30-28
Box Jump 30-30-31
Push Press 30-30-27
Row 12-12-18

Total 404

M/22/6'1/180

A bit behind, did some making up:

WU: row 1500m

Hang Squat cleans:

150 x 3
160 x 3
170 x 3
180 x 3
185 x 3
190 x 2 (3f)
190 x 3 (tie PR)

10 min break

"Lynne"
as Rx'd
BP 185# PU
1) 13 20
2) 12 20
3) 11 20
4) 10 20
5) 10 17

Total: 56/97 = 153 (PR)

Sunday- ran intervals;
6 sets of 3 min hard/ 3min jog

Monday-
did "the bear". 55-60-65-70-75
Traps and into neck was Sooo tight/sore that many were broken so I could stop and flex my neck and use a foam roller on it. Prob not the best workout to do this day but I love it anyhow.

Today- missed my normal workout time during lunch and since it was a nice night out decided to try a different workout outside

Uneven ground
5 Rounds:
50 Forward walking lunges
20 lateral lunges
50 Backward walking lunges
Time: 25:12

This workout kept making me laugh as it got tougher. Followed up with a jog and then kept walking for about 20 min knowing as soon as I stop I am going to be sore :)
Erin

5K - outside on a track 34:28

27/m/167

24:25

28:41 on a...treadmill. 30 mph winds outside forced me on the belt, ugh. However, one of my best 5K inside & I haven't run in for distance in 2 weeks. Me thinks this Crossfit stuff might be working!

43M/5'8"/180

23yom/6'2"/220#

did 5K row instead of run...

21:30