Its time for that elusive sub 20min mark. only need to make up 56 seconds.

Good training everyone

Awesome. I was hoping for a run day.

If you're gonna be first you need to bring something better than that. You gotta bring the goods, or else it's not even worth the effort.

This WOD is coming at a perfect time. I'm running a 10K in a couple weeks and I wanted to squeeze some extra practice miles in somewhere. Tomorrow's perfect.

need to get my running on...hopefully no rain, or it's gonna get wet.

should be fun, just got back from a little 2 mile jog so that's a great warm up for tomorrow.

Just starting out and still bad at running. Really could have used a week or two more before this one showed up.

Oh well - Nothing good comes easy.

Run hard everyone!

great job everyone in the video. that was a killer WOD.

dammmm nice vidd and im not talkin about the boys.

SWEET.

I can't believe I'm going to say that I look forward to running! I hate running, but I'm excited to best my time from last time. It's still cold here in MN, but I'm doing it outside this time! Just gotta mapmyrun and find a good 5k route.

Good luck all!

Sweet, time to see what these Vibram Five fingers are made of.

Sweet! A perfect warm up to making up a ME thruster wod.

Perfect! At least I won't feel left out with my sprained wrist.

run? yeah right. guess i'll end up doing my signature mile run with 20 push-ups at every 200 meters.

or maybe something more sadistic like "Murph". However, i think i feel that one or "Linda" coming on soon.

I'M MOVING TO SAN DIEGO ON THURSDAY!!
I'll finally be AllieCali!

And then Friday is my One Year CrossFit Anniversary! <3

I got frustrated just watching that video. The pull-ups drove me crazy. I couldn't figure out how to hold that DB between my legs without having it drop and have to adjust it every rep.. I really need to work on them.
Working out with those guys was great... even though it was 7 am :)

WOW! THIS IS AWESOME STUFF. I JUST STARTED THIS ABOUT 2 WEEKS AGO AND HAVE ONLY DONE A FEW OF THE WOD's....I CANT WAIT FOR MORE...
IN THE WORDS OF TINA TURNER..."HIT ME AGAIN IKE, AND THIS TIME PUT SOME STANK ON IT..."

#8 - >> dammmm nice vidd and im not talkin about the boys. <<

Any Allison video is a good video. ;-)

so cool to see dave castro in a wod video; and adrian's thrusters are beautiful!

cool mash-ups too tony.

That was a fun workout! Dave got his revenge however... www.sanfranciscocrossfit.blogspot.com

-Boz

A pleasure as usual...not as much as a 10k, but I'll take it.

Adrian's hair is pretty much as awesome as his score. Looks like a sweet workout - I can't wait to see it come up in the WOD.

Probably a 5K row for me instead. It's getting better, but my right MCL injury still keeps me from running that far without some pretty bad pain.

I will be in the Tempe AZ area for about a month starting next week. Is there a preferred training location? Anyhelp and names/numbers would be appreciated.

Your lowly Gov't employee, Jared

Tony B.-

Your media skills amaze me. How did you edit Dave Castro into a workout? That is a cool special effect.

I know he was edited in because in the photo at the end he is not really looking like he is into the whole group hug thing, and I know what a touchy-feely kind of guy Dave is.

all the way to San Diego AllisonNYC ?? Wow... what a change.. better weather I suppose?
Run.. need this for the Xterra Xduro 21K trail run...

After reading the article on Crossfit in Muscle&Fitness this month I decided to give it a shot with the 1 week sample workout they showed. I got hooked on the first day. I finished that up this morning and this is my first time coming to the website anticipating a new WOD...I actually got a little giddy. The workouts are killer, but the feeling at the end is worth it...just wish I had discovered crossfit sooner.

P.S. Thanks for posting a video where I'm actually working out. Woo Hoo!

Robin: Yup Yup.. 8 CrossFit gyms in San Diego. A CrossFitters dream :)

Anyone wanna pick me up from the airport??

#26

Welcome to Crossfit. Glad to see new converts. Its the best program I have ever been on.

I'll pick you up allison and then we can get you over to cfsd. happy travels and look forward to seeing you in the gym.

holy special effects freddy! that is some freakin funny stuff right there. damn that was a true lol and i never use lol. great to see dave in a video.

way to go guys. how did you get that group together? east meets west.

#27 Alliecali=

Unable to pick you up at the airport...I will be doing the WOD down on the soft sand at a Cali. beach...

Oh by the way the weather here is a nice 75 degrees and sunny...Makes for a good jog on the sand.

Get it done when you arrive...Very therapeutic.

Yeah, I could definitely go for more Dave in WoD demos.

And I think we're due for an Annie video anytime now.

Anyone know where we can get some of that music they play in these videos? This one today was pretty awesome.

Allison,

If you want a real workout come to Denver and try it a mile high. Then when you get to So Cal you will feel like super women.

6 weks in the brace today. Just found out I have a bunch more to go. Good news is I can bend it 20 degrees when I walk and 70 degrees when I sleep.

On top of that had my shoulder MRI read today and I have a SLAP tear and some bone spurs. Had a shot of cortisone and will re-evaluate next year when my insurance picks up more PT sessions. On the up side pushups felt great today and so did ring dips. I may venture into some MU's tomorrow or the next day.

Sure miss the WOD's

Sweet. Now I will not have to feel bad that Im still sitting out. Friggin Angie ripped my left palm up...wont be lifting for another few days. Oh well...I have a 10K coming up to work on anyway.

#35 - I'll ignore most of that drivel. If you don't like the videos, post a productive suggestion instead of being critical.

If you have clients, what does your professional mind tell you to say to them in response to, "Plus, I have clients wondering if CF is so effective why doesn't that Allison girl look like she's getting leaner, she always look the same?" Give me a break.

Q: Do you know what is better than having a beer?

A: Having a beer as part of your zone diet!

Sorry, but i am so happy to be able to Zone and enjoy my favorite beverage.

All hail Shiner Bock!

m/40/205

21:18
on treadmill

#35 . . . What exactly are your credentials?

Earlier today I decided that TOMORROW would be my FIRST DAY of crossfit. Now it looks like I'm running 5K. It is going to be extremely difficult, considering that I am completely out of shape.

I will walk some if I have to but come hell or high water I am doing an honest 3.107 miles. I'll post time tomorrow morning.

Wish me luck.

#35 sounds like a watcher not a doer to me.

What would a 5k be equal to on a stationary bike?

Bigtoe is broken, but healing faster than expected. Thanks Mark W, for the taping toe to neighbor technique.

Good luck Sam!

20.10 min 5K.
M/40/176

# 34 Jim D.

Miss your posts too!

Hope you up and at 'em again soon.

Dust Storm in Iraq. Ran on Treadmill. "sport 5K" program, level 10, 3.5 baseline incline, 27:02. 6'1"/185

A run should be just the thing to workout some of the soreness! I can't wait..the weather is warming up and it's time to come out of hibernation. Happy workout from Kansas!

#43 Adam

You have to bike 3 x as far to receive the same workout as running and it has to be done in the same duration that the run would take.

Get Some and hope your toe heals fast!

Anthony

33 m 194#

As rx: 28:25

Do you know what's worse than running 5K? Running 5K in 33 degree heat at over 3500 feet above sea level. Kandahar is nothing like home. Ouch.

#34, Jim.
Dude, I commend you for your work ethic, but if your shoulder is really that bad, I suggest laying off the stuff that will likely make it worse- like Muscle ups. Rest it or at least work it with lighter exercises. Think of the risk vs. the reward. Potential reward: you get a little faster, stronger, and your 30 mu's 4 time score goes down like a couple of minutes. Potential risk: you really screw up your shoulder something aweful and you permenantly lose range of motion and functinality for the rest of your life because it never heals properly. Just some advice from a gymnastics coach, muscle-ups are really really hard on your shoulders and you should be very careful not to aggravate existing injuries. Of course only you can make that call and I don't really know how bad or not your shoulder is, but it makes me shudder because I think that a lot of CrossFitters are so gun-ho that they lack the judgement regarding how to take care of their bodies when they're injured. Please be careful.

#15, Allison:
Roge & I are going down to Brand-X in Ramona on June 7th & 8th (granted that at least 10 people sign up for the gymnastics cert.) If you're not to far off, it would be cool if you dropped by. Welcome to California!

By the way, that workout looked so awesome, and like Adrian said, so much fun! Wish I had been there for it. I'm so jealous.

#35

Maybe Allison is interested in getting fitter and not leaner? Having said that I think you would find plenty of females that would kill to look like her.

You ask for fitness professionalism yet you dont seem to hold yourself to the same standard that you expect from others?

I just wondering is it 5k miles or kilometers ?

thanks

#52 - Did you really just ask for clarification of whether it's a 5000 mile run or a 5000 kilometer run?

#51 - >> Having said that I think you would find plenty of females that would kill to look like her. <<

And plenty of guys who are perfectly happy looking *at* her. ;-)

33 m 193#

As rx: 28:25

Running in 33 degree heat at over 3500 feet above sea level sucks. KAF--too much heat and not enough oxygen.

#51.. ha ha. 5K = 5kilometeres = 5,000 meters is approximately 3.2 miles.

It was kewl watching Dave Castro in a workout. Freddy is so funny.. could it really be that Dave WAS working out?

5K: 19.20 (Treadmill)

Quote: "I just wondering is it 5k miles or kilometers ?"

thanks

Comment #52 - Posted by: Tomas at April 28, 2008 11:34 PM

That is awesome, I am sure many of us here would love to run 5000 miles, but seeing how it is the WOD and not the WOY (work out of the Year), I would have to say that it is 5000 kilometers which does equal to about 3.2 miles.

#46 Jackson
Where you at in the sandbox? I'm here at Liberty for a few days and then westward. Ran this AM, 22min ish, not positive on distance.

33 m 193#

As rx: 28:25

I am so no used to running in 33 degree heat at 3500 feet. Ouch.

Here is a good website to find a route near you, and/or create a route: http://www.usatf.org/routes/

It shows a googlemap, distances, and an elevation profile of your route.

#37 about #35: Mark, I'm with you. I have never once watched any of the vids and thought, how come this guy doesn't look like that or this girl look leaner. The program is there to train you, the individual. No amount of training will make us all look the same. Plastic surgery is what is needed for that. As long as the individual is happy with there progress, who cares what anyone else thinks. I think the clients and perhaps the trainer don't know what they want. There is always the globo gym option. Go on, back with the sheep. Sorry for the rant but, although 99.9% of comments are totally positive and passionate about CF there is always the odd one that makes me wonder why they are doing it. After all, nobody is forcing anyone.

M/47/6'/183
23.24

w-29-150s
32'12''

m/40/198#/21%
sub'd tabata elliptical
5 min w/u
20 min sprints (20 on, 10 off)
5 min c/d
148ahr/163mhr
for Dad . . . .

CF WOD #5

32:26

Not bad considering my loop changes 200 ft. in elevation, twice. But then again that is what makes it real world! This was my first timed 5k. Now I have a time to shoot for.

Looking forward to (hoping for?) a good named workout tomorrow.

Have a great run everyone!

Regards, Tom

Hi...i need to ask...

WHAT SONGS IS THAT ON THE VID?

And is there anywhere where i can get that mix :) Love it

#35
If someone can't look at Allison doing 95# thrusters and weighted pull-ups as proof this works they really are missing the point!

I use a short piece of webbing to hold the weight for the weighted pull-ups, a beutiful thing

No warmup
Otherwise as Rx'd
19:52 I haven't run that fast since college! When I got back in, I had to double check the route to see if the distance was correct. That was great, even though I felt like I inhaled a brillo pad by the time I finished.

No CFWU
19:42 Didn't expect to be able to run that fast. Felt good, but like I inhaled a brillo pad, but in a good way.

24:28... 1:04 improvement over 080311

5k in the rain this morning...
Mike-22:04
Steve-22:10
Drew-22:36

I got smoked...

RE: WEIGHTED PULLUPS OPTION -- VERY EASY TO USE THE WEIGHT BELT THAT GOES AROUND YOUR WAIST, AND YOU LOOP THE CHAIN THROUGH THE HOLES OF THE WEIGHT PLATES (ONE 45# PLATE + ONE 5# PLATE = 50# WEIGHTED PULLUP). YOU CAN EASILY SLIP INTO IT DURING THE 45 SEC REST. GUYS ARE ENCOURAGED TO MAKE SURE THE CHAIN HANGS DOWN LONG ENOUGH. :)

m/39/199

cfwu

5k run at 19:24 - no energy this morning - almost 1 minute off of my best time.

from logsitall -
median time: 24:25

top 20
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Elvar Thor Karlsson Photo 19 mins 20 secs M 18 188 Bootcamp Iceland
[2] Simon Warnos Photo 19 mins 39 secs M 25 170
[3] Jim Craig Photo 20 mins 0 secs M 44 125 Solo
[4] David Kummerfeldt Photo 20 mins 5 secs M 25 205 Solo
[5] kirez reynolds Photo1| 20 mins 10 secs M 35 203
[6] Bryan Ragon Photo 20 mins 20 secs M 32 160 CrossFit Charlotte
[7] Robert Olajos Photo 20 mins 34 secs M 34 145 CrossFit Toronto
[8] David Otto Photo 20 mins 48 secs M 38 158
[9] trampas howe Photo 20 mins 53 secs M 25 176 Harbor City CrossFit
[10] Daniel Hartmann Photo 21 mins 0 secs M 28 210 Crossfit Chattanooga
[11] Joe Cavazos Photo 21 mins 15 secs M 22 152 CrossFit IBO
[12] Bryan Veenstra Photo 21 mins 29 secs M 26 183 Allendale
[13] Travis Rieber Photo 21 mins 40 secs M 29 180
[14] Peter Svanberg Photo 21 mins 40 secs M 32 183 SATS
[15] Adam Barlow Photo 21 mins 46 secs M 31 155
[16] Jesse Lee Photo 22 mins 0 secs M 35 185 Iraq
[17] Brian Zickefoose Photo 22 mins 0 secs M 29 225
[18] John McLaughlin Photo 22 mins 2 secs M 40 165 Sonz Jupiter
[19] Paul Hauf Photo 22 mins 9 secs M 40 175 Solo
[20] Ryan Whitenack Photo 22 mins 30 secs M 29 221

logsitall now has a custom activity - letting you enter anything into your logbook. i also had a request for a way to enter cigs and alcohol consumption - a user wanted to work towards quitting smoking - so there is now an 'activity' that allows you to record and track both.

to enter stats, visit www.LogsItAll.com
more data=more better.

-bill patton

33/M/190

23:43

22:30

24/m/200
Had my first Marine Corps PFT today. It was actually a 3 mile run-- so, pretty close.
24:20
next time I'll try it on more than 3.5 hours of sleep...

M/26/165
Sandstorms strike again...
Sport 5K on treadmill...
23:40

M/39/185

5k in 24 mins 45 secs. 45 secs slower than last time. I put it down to a cold I've had for a week and a half.

More better faster

age 41
bwt 210#

time: 29:30

m.34.180.71

4 miler

27:20

M/29/150

21:40

new PR by 21s.

43/M/6'3"/200

6.8 mile 58:15

Very hilly route with the Exorcist stairs included. Didn't really push it today since was running in a small group and talking the whole way. Trying out a new pair of shoes. Can't stand them! Felt good in the store but about mile five started to aggravate a nerve.

Wonder how many people will wuss out and sub something for the run?

Suck it up buttercup and embrace the suck!

20:36

Slower than a normal run for me, still nursing a lower back strain from last week. I think it will be another week before I am close to normal again.

bw 165

25:29 as rx'd

First 5k in a long time so I decided to work a shorter distance. Felt good over all. Legs felt healthy after. Did some stretching to keep it all loose afterwards.

2.95k
17:54

JFG

24:52 (1:05 faster than last month)

24m/174/6'1 Lewisville, TX

Time: 24:28

M/35/78kg

terrain course

23'10''

M/22/6'1"/185

5K, nice hills to go along with knee pain, awesome
21:08

Might do a 5k row later for fun

29/M/180/511

Ran 5K in 36 min. improved by 2 minutes.

M/40/6'2"/200

27:31 (Outside)

29/m/170

5K- 29:00

still suck at running, but getting better!

41/f/5'10"/165

First 5k ever! Lots of room for improvement.

31:52

5k
21/M/5'8"/160
22:28

Not as bad as you think. I had to run on the indoor track, which a 5k requires 28.9 laps. For as many turns as I have to make while trying to dodge the old man, I think I could knock at least one minute off on an outdoor track. Still not great though.

24:02 (speed 7.6 next time)

37/M/6'0"/245

27:39 as Rx

5.48km - 24:23

After almost two weeks of bronchitis and sinus infection:

5k = 29:04

Been doing crossfit exclusively since August 07.

Prior to that, never broke 20min on my 5k.
This morning:

http://i256.photobucket.com/albums/hh164/05_GD7/DSC00270.jpg

Finally warm enough to run with my five fingers outside. Took over 2 minutes off my time. (Though still relatively slow.)

28:06

30/M/190

Forgot my stopwatch and the treadmill time is off but my paces were better than last for each mile.

I guess around 24:00 which would be my best so far.

John

Definitely feeling yesterday! Only my second day on the program, and really loving it.

m/29

5K = 32:03

As much as I want to see what my time would be I think I'm going to hop on the bike and shoot for 40 or 50mi.

m/20/5'10"/175

5K

22:54 ... I was a lil' disappointed. I can do better.

That's a good workout, however I don't like the speed burpees. Everyone does their own version. There doesn't seem to be a standard (eg chin over the bar for a pull up). They don't look like they are doing a full jump or a full push up at the bottom. Maybe you don't have to, I just thought you did...

21:35

21:35

amundson wu

21:13 @ the GPHS track

37/m/150

23:57 slowly getting better each run.

24:49

Sunday- ran about a 10k

Monday-

5 rounds for time:
65# HP snatch x 15
400m run
Time= 29:30

Spent most of the time on the snatches. The hang position was a bit more challenging than a full snatch. Focused a lot on form.
Erin

27/m/175

roughly 5k: 21:13

Where do I get a set of pull up bars pictured in today's photo? Can anyone tell me?

Trying to step up our 'CrossFit Adherence'.

5K 24:33

44/m/159#

23:50

Swiss ballx100
Filled in yesterday's workout, BB Thrusters
135, 155, 175, 185f, 4x135, 175f, 2x135
Swiss ballx100
Row 2K

30/m/235/5'10"

28:16 on treadmill

35M/5'7''/164

25:01 Treadmill-4:30 better than my last 5k!

22:42

Last time was 26:55! I haven't run since then, just CFing it up. 4 minutes off my time after not running (except 400 or 800 meters in the WOD's) for about 6 weeks! Sweet.

We're both a day late.

Amy 37/63"/126
Thrusters, 7X1
8x33 5x53 5x63
73 83 93 99 104 110(F) 110

Neil 40/71"/178
Thrusters, 7X1
5x45 3x63
89 99 109 114 124 132 137(F)

26/m/80kg/184cm

Did it in 29:49 080311
Today in 23:35
Last time was the first time I ran for more than 1 km for about 3-4 years. But it was a great improvement still. Thank you crossfit!!

hmmm... this one won't be productive for me since I am recovering from a 50K from Saturday...

...but, that does make it a good day to work on OLY lifts form.

1) lotsa hanging snatches, cleans and front squats
2) 3 rounds of:
20 dumbbell kettles 55lb dumbells
20 abmat situps\
3) kipping swing practice

Hopefully, I'll be ready for tomorrow's workout

FOR WHAT IT'S WORTH - I took a solid 1 hour and 20 minutes off of my 50K race time from last year's race on the same course.

I attribute it 90% to Crossfit.

No other workout methodology could have provided me the same gains - I'm convinced.

Cheers!

---
Christian
http://run50miles.org

44:38 - first run in like ten years. Fat POS. Week three XF.

49/M/268

23/m/190 lbs/5'8"

26 minutes even, which is a huge improvement for me since last time I did distance running.

After almost a year in Crossfit, I've finally figured out what's been giving me such a hard time. I do a lot of biking to get around, and it makes my hip flexors really tight. By incorporating some extra stretching to really open the hips up, I've just about fixed it (still working on it).

Oh, and Razw, I'm more of a Guinness man myself. All the same, I appreciate the sentiment.

22:13

Improved by 3 minutes today.

27/m/5'10"/150

22:34 (PR by 34 s)

I went hard, it hurt, and I PR'd. Thanks CF! Loop to Volunteer Park, Seattle, two loops around that, and then back to my apartment.

31/m/190

10x Handstand Push-up
20x Deadlift at 185#
30x Pull-up
40x Box Jump @ 24" box
50x Feet-to-Hands
60x Ring Push-up

14:32

Bonus:
10 sets of Sprawl Ball. 6 sets at 20# ball and 4 sets at 8# ball.

That totally sucked.

24:59

Treadmill. 32:40. Pretty slow but first 5k in about seven years. New to crossfit. Never really much of a runner. Looking forward to next time to see how much I can knock off.

I've just finished rugby season and recovering....excited to get going!

CFWU

2.5 miles in around 20 min on a treadmill.

Could have done better, had a crazy night and paying for it today.

M/52/182
I suck at running ...as rxd: 24:02

Ouch!!!
suffering from yesterdays deads and thrusters...
WOD as Rx'ed in a "luke warm" 27:12.
We'll get 'em next time. Take care.

34/m/135

As Rx'd: 21:11

Ran on a treadmill at a .5% incline. This is my second week with CF.

Day behind. Thrusters, details there.

29/m/210

5k? . . . iceburg lettuce.

10x Handstand Push-up
20x Deadlift @ 185#
30x Pull-up
40x Box Jump @ 24" box
50x Feet-to-Hands
60x Ring Push-up

16:48

Bonus:
10 sets of Sprawl Ball. 6 sets at 20# ball and 4 sets at 8# ball.

tendons/muscles . . . whatever they are . . . are shredded.

Here's a question for whoever cares to reply...

Since kippings are the standard crossfit pullups, why are plyometric pushups not the standard pushup, and why are jump squats not the standard squats?

-DMohr

Will run this evening, but morning WO

10x
8 pull ups
20 push ups
20 declined sit ups
10 dips

32:30 (no kipping, don't know how yet)

Had a bad run today. Poor energy and intensity. I want to bring my time to sub 21 minutes.

24.12 3 miles

36/m/230
5K:
26:13
Best time in a looong time!

5,2 km
26:13 Heavy wind

$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$

*ankle*

Subbed 5k row
22:19

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$

m/175/39

Ran 5k after 10 years. 2nd week in CrossFit

CFWU

5k in 30:54 on treadmill - used to be sub 20 minutes :-(

Looking forward to more

5k

24:27

24:34

Huge improvement over my last run at 27 minutes. Being outside as opposed to a treadmill makes a significant difference mentally for me. I want to be around 21 minutes by the end of the summer.

m/26/215/6-4

23:41

31/m/5'8"/176

25:23

MeC86 welcome back!

Interesting. Actually a WOD where I would fit in the top 20 posted by Bill as opposed to not even on the same planet, much less the right time zone...

Of course it is early yet ;> I figured we would have some 15 or 16 minute freakshows already. good motivation, haven't run a 5k in approximately forever. hopefully intervals last night will make me faster, not slower today. I will try and get my run on and bring it.

I just ran the fastest 5k of my life and I give all the credit to the Zone diet and POSE form. I've been 100% zone for a month and been trying to work out my POSE form for a 3 months. The guys at HQ are right again... go figure.

5k on the road:

19:54 (PR by about 2 minutes)

Sub 30 min watch battery died two miles in.

Anyone have some rehab tips for a ruptured achillees. Tore it in half two years ago and there is no pain in the injury but my calf refuses to strengthen back up.

Initial recovery was quick, back to full duty in three months but I just can't get the strength back in my left calf makes pose running difficult.

Any ideas would be appreciated.

DMohr #138: kipping pull-ups make things "easier" in terms of WOD performance (easier to maintain a high level of intensity, faster times, better adaptation), whereas plyometric push-ups and jump squats just make things harder (quicker muscle failure, quicker form degradation, lowered overall intensity, more likely to be subbed down). Therefore the latter have their use, but not as a standard exercise.

#149 Eric: Yeah, if you're a decent runner the 5K/10K days are usually ego-boosters. ;-)

:05 warm-up

WOD
5k- :22::51

Thrusters 1-1-1-1-1-1-1(Previous days WOD)
135x5
155-185-195-205-215-225-225f

A day behind so combined todays 5k w/the Thruster WOD from yesterday. Didn't get my PR, but close. Sketchy about going over head w/out Bumpers.

Speaking of Sketchy.. Jeremiah Wright..

Get some, Go again!

5K - 55:49

I knew I had weak ankles, but I had no idea they were this bad. Actually attempting to run a 5k showed me just how much I need to work on em.

Hope to match you twenty-something times real soon!

M/54/205/71"

Here's a time that will make many people feel better about themselves.

5K=> 33:25

Tried to do pose but, after first mile calves were really hurtin'. I don't even remember the last time I ran that far. over 30 years ago at least. I predict; decrease bodyweight 10lbs and time will decrease 10min. (and pull ups will increase.)

Age 36
BW 183

CFWU

23:21 as Rx'd, 9 seconds off PR.

substituted rowing at resistance 5, 5K 22:06

37/m/165

Warm-up: 20(12) Pull-ups, 20(5) Push-ups, 60 Sit-ups, 8 squats 115#
Total 5:31

Run 1.5 miles 12:11
Row 2,500m 10:05 bwt 165#, 197.8 watts, PR 1.20

So, I missed yesterday's WOD and was planning on doing 4 x 1 of thrusters and a 2 mile run.

I got to the gym and forgot my shoes, so I ended up just doing yesterday's WOD. I'll run tonight.

135
155
175
185
195
205 (F)
135

I also worked on my l-pullups, and I ended my workout with 30 reps of 135 lb back squat in 1 min 30 seconds.

Phil 19:56
Pat: 20:21

26:13

Where are the posts from the girls?? If all I have to compare myself with are Eva and Annie I will always feel inadequate!!

20:35 (pr)

080311 was 21:12

41yo/f/155#
run 5k outside at CFQ
27:14 PR
last run 3-14-08 28:05 on treadmill w. 1degree incline

AllieCalli- Hey, congrats on your upcoming move. I wish you all the success possible in your next adventure.

Also, it was pretty cool seeing all the coaches for the Ann Arbor Cert working out. They're really a nice bunch of class acts. I can't remember who said to mix up your training times, and that one looked perfect for a 7 a.m. class. 135 lb. thruster just sounds nasty to me, but I'd fight through that weight and try not to puke like Adrian said.

Without a whole day of hydrating and meal scheduling, a.m. CrossFit anything can sneak up on you, let alone what you all worked at. Way to go!

24/M/5'8"/130

5.2km - 22:44

M/270#/27

As Rx'd

32:12

Man that bachelor party this weekend killed me.

as rx'd: 22:20

M/27/185/69

19:01 as rx'd.

As rx'd

27:05 Big Hills

I remain built for comfort, not for speed...like a cadillac.

m/31/76"/225

24:10 pr

37/m/244

26:54

20:48. not too bad. use to run somewhat before crossfit. anyone know where i can get an olympic bar and how much they should be...im tired of doing thusters while holding on to the plates.

I didn't do the 5K today...had my annual PT test. And let me just tell you - WOW! This time last year I had already been about 10 months or so into CrossFit - I improved my 1.5 mile run by about 10 seconds.

Just today, I killed my previous time - a 9:43! And who do I have to thank for this? CrossFit of course!

I didn't do any specific training for this run...it was all CrossFit! Two years later and CF still never ceases to amaze me.

I led my unit's PT for today...here's what I put them through:

For time (in teams of 2):

Run 400m
50 Burpees
Run 400m
100 Dumbbell swings (35# for men, 15# for women)
Run 400m
100 push ups
Run 400m

One team member would knock out as many reps as they could, then the teammate would take over...it would continue like this until they reached the necessary number of reps. Needless to say...they were gassed!

Brian

pre-bench press, dbl under, HSPU & DL practise
5 km-20:30, 10:20 first half

5k trail run with some hills. 24:28

Also, was someone dissing Allison's appearance? You're kidding, right? Grow up.

M:31:6'3":266lbs

5K run

31:28 on treadmill with 1.5 incline

About 30' quicker than last but I've put weight on?

24/m/180

25:00

24/m/195
25:49 didn't feel very good today.

25/F/132/5'8

28:55
Ran the first 2 miles in about 15 min which is great for me. But lost motivation around 2.5. Ended up walking for a min or two to catch my breath even though I could've/should've kept pushing. O well. Next time.

Today I did a modified "Elizabeth" crossfit routine. Here was my workout for the day. Getting me ready for Mt. Rainier...

Warmup: 300 Jumprope skips followed by 3 rounds of 10reps of...

Pullups; Pushups; Wall Ball situps; Back Extensions & Squats...then onto the modified "Elizabeth" which was 3 x 21, 15, 9 reps of:

Power Cleans 135lbs x 21, 15, 9
Weighted Dips: 45lbs x 21, 15, 9
Box Jumps: 21" Box x 21, 15 x 9

All as quickly as possible for time. My total time was: 9:50

Will run the 5k tonight...I hope.

movement prep/prehab

cfwu x 1

WOD 5k run

time:23:34

5k run on track:

23:19

gino #173

Check out the link. The folks at CrossFit San Diego have a great online Garage Gym store.

http://www.thegaragegymstore.storebuilderplus.com/page/page/5130789.htm

Crossfit warmup x3
5K - 23:16

Though I am new to crossfit I am not new to running but yesterday kicked the crap out of me. Never did that before.

Crossfit is rad. And I have been on and off it now for a bit, but I really want to stick with it. Awesome sauce!

pb 23:45
ran outside from OPT, windy day.

m/222/6"0/33

Rest day, day 2.

25:01

Don't ask me why but I though a route with really steep hills would be a good idea...

33/m/201

24:50
weather not so nice but the run felt good

Knee issues continue
Row 5k - 20:14.1

30/F/155

5K as rx'd (3.11miles)

26:43

34/M/77kg

23:12

22:05 pr

30/m/156

6.5 km

33:25 ( windy day )

missed my turn so had to run further

it's a hot day here in el paso.
i thought running outside at noon would be a good idea...but i was wrong.

22:42

i managed a decent time, i'm still aiming for the 21 mark.

20/M/195/6'1"

Google Earth tells me 5.17 K (3.23 miles). The first mile went as smooth as possible but after the big hill in my route I was smoked the rest of the way. Looking forward to tomorrow...

24:33

22/m/ 218

26:15

32/m/210/6'5"

22:38

Felt terrible running today. Had to run inside because of rain, legs felt heavy, gym was hot and humid. 1:13 slower than treadmill PR.

M/24/180

was planning on taking a break from running today, so rowed 5k: 19:58 PR

27/f/118

32:47 - UH!

1st day with CF so can only get better from here :) ... super siked!

male 30 72kgs 5' 10" UK

deadmill 1.0% incline
20.34

sub 20 mins next time

3.2 mi on treadmill

25:30

36min

27/m/230/5'11"

Well with OPT's sage-like advice I took my first crack at 'The Bear' today and the big furry beast kicked my butt. I did 7 sets, the first 2 being quite light and warm-up-like, and built up to 140.5.

That really really smoked me like nobody's business, it's been a while since I've done anything with higher reps Oly lifting so I forgot how much it messes with my head. I was taking 5+ minutes rest by the last 3 sets.

I highly recommend people giving that one a whirl, it's frickin' tough. I'm just glad that I finished.

#162

I'm one! There's also a long thread in the message board 'fitness' category...

25:30

Doing CrossFit endurance afterwards was a treat...

24/F

29/M/180

22:02 (on the HS track), a PR for me. Ran in a pair of Adidas 8k. They're real flat, no cushion. Perfect.

29/M/195

34:54 UHHH! I have never been a runner, this was cool though. I feel great!

18 Days til the wedding!

warmup
5rounds for time of 500m row at level 5, 5 pullup, 10 bar dips.

5k 32:34

Scaled

about 4 K in 29:16

and for the Mrs. about 3.6 K in around 27:ish

Working on technique, allot of walking with the running today, but we both had allot of fun (though a little knee discomfort for the Mrs. I hope she's all right :(

51/M/150

24:59 PR

Knocked off 53 secs. Avg. HR 189, peak HR 198. I can't believe it, I'm now running faster than I did in my early 20's. Thanks Coach!

20:54 (PR)

Previous best 21:20.

Run done on street, mapped route with Google pedometer. What a great tool!

I ran in a 5k race on Sunday and my ankle still hurts from that (ran it in 29:xx - won't know my exact time till next week, but anything sub-30:00 is a PR).

Instead, I did...

5k Row on Concept II, damper set to 3.5
21:29.8

Haven't rowed 5k in forever.

gaucoin

I did the Bear several months ago, only worked up to 105, and it kicked my behind. Great workout, though, and I found myself taking ridiculously long breaks at the end as well.

28/f/120

26:48 PR

this was more of a mental workout for me, I get very intimidated by running.... and rowing.... and, uh, pretty much everything

;-)

rowed 23:10

took the opportunity to take a nice spring run.
no watch
5 miles probably 1500 ft of elevation change.

felt great!

3.1 miles in 54 min

no that's not a misprint
made only slightly less pathetic by the fact that it was on loose, rocky, rugged colorado front range singletrack. but still.... :(

basically went out way way too hard, figuring i didnt need to save much energy for second half since it's all downhill. i was wrong. energy level completely plummeted just under halfway through. pathetically and grudgingly dragged myself back to the trailhead, with lots of walking mixed in, even on downhills.

on the plus side, should be real easy to PR next time (don't think I've ever timed myself running anything before, though i refuse to consider this a PR). plus I definitely left it all on the trail, that is the underlying objective, right?

CFWU , on treadmill.
Jim 48/M/160 25:14
Mark 28/M/220 35:08

A nice leisurely run with the wife and dog.

What is the bear? sounds like something i'm in on.

im recovering from stress fractures in both of my shins, and am wondering what would be a good substitution for this workout. i looked in the FAQ, but they didnt seem to provide many low-impact options.

21/M/200 21:00

F/41/114#

26:03
Followed by:
100 pushups (sets of 15 plus 10)
10 pullups
50 OHS w/15# (sets of 10)
50 GHSU w/ball

Great site to create a run, this was mine:
http://www.mapmyrun.com/run/united-states/ca/el-cajon/981891444608
Approx. 200 ft ascent/descent. 3.11 mi. completed in
26:46

As RX'd
30:47
Pathetic

m/6'/200

CFWU x 1

run 1 mile , time: 8:28

intended easy run but not that easy...

Just finished yesterdays WOD and am going to run 5 Miles tonight with my new fiancee. Here's my loads:
115, 135, 145, 155, 165, 165, 165.

I also just received my copy of "Starting Strength" so my barbell work should start seeing some improvement.

Pain is temporary...

Alan

I noticed in the video that some were rocking up on their toes at the end of the movement for a final help with the drive, almost like a small jump. Is that allowed in general as part of thruster movement? Not being critical at all, just haven't been doing it and can see where it would be helpful.

19/M/137/5'10

21:04 on treadmill

First timed 5k. Didn't feel great on an empty stomach without much water. Normally run 20 minutes a day.

m/34/6'4"/190
First time with thrusters yesterday. The WOD was successful in making me feel weak.
130# was my M.E. Had sushi afterwards so that I could blame the tears on the wasabe.
Looking forward to the 5k today.

5K in Denver Colorado :)
Ran from around 13th Ave. (work) through Auraria campus and up the Cherry Creek Trail to 13th Ave.

Time: 20:59. I took a glance at my watch at 20 or so meters and really had to push to go sub 21.

Not sure this was good prep fpr the Oly mpic Lift Competition this weekend, but we'll see :D

No thrusters yesterday really. I did play around while someone else was finishing up and di d 1 at 145. I did do C$J Triples, then doubles (ascending), then singles. Worked on technique speed.

Haven't been logging here or in my book. My gym is about to have a grand opening (its a personal workout space that freinds will be likely to use).

#222, Bear is simply not being able to rest with the barbell on the ground. It can be incorporated into a lot of routines. However, there is a bear workout, where you do 5 rounds of 5 reps of
clean, front squat, push press, back squat, puish press. per round. Bar can only rest on ground between rounds and I'm not sure if there is an Rx rest time.

I might have an extra move in there, so hopefully someone can straighten us both out.

did yesterdays WOD
thrusters:
95
105
115
115
115
115
115
liked it a lot!

Nevermind answered my own question - checked barbell thruster video again and the heels do come off the floor at the top of the movement, albeit not as pronouned as in this video. So I have been robbing myself of some power at the top. My bad.

As rx'd

23:09 on treadmill.

As Rx'd
29:17

Not bad for me right after waking up and before eating breakfast.

thanks brian!

3 miles 24:15 (PR)
5k 25:17 (PR)

OK, First time I run a 5k (let along the 10K from a few weeks ago that I faile at 4 miles out of 6.2).
F/36/145/5'2"

CFWU X 3
I suck, here is my time.

On TD time was 34.02 at .1% incline first mile, .2% incline the rest.

Still a few days behind.

Deadlifts. Just got back from chiropractor earlier in the day and didn't want to push too hard.

275x3 for 4 sets
315x3 last set

A lot less than 25 years ago...it sucks getting older, but, I love fighting it all the way!

as rx'd 27:01 Beat PR by 5:30. Great day to run on the bike path

m/33/5'11/170

cfwu x 3

as rx'd on a trail run with slight hills

24:30

First time in a while running a 5k

M/28/210/6´6"

5K run

24:50

Second week of crossfit, done swimming mostly last 5 years. Last time i ran this far on a more regular basis than once a year i was 40 pounds lighter. My calfs are sore...

5 min C2/CFWU/BWU

22:04

PR for the course by like 45 secs. Was pissed when I finished because of course I thought 5 seconds better would have broke 22, but I didn't realize it was a pr. Nice! Last 400m pretty stiff headwind too.

walked it out, then 500m easy row cool off. Hand grip stuff.

M/22/6'1/185

5K (possibly a few hundred yards longer)

27:27

Very sore lower back kept it hard to really get a good stride going. To think I used to run this distance a full 10 MINUTES FASTER back in high school. Not that I'm blamin CF for this downfall just my 4 years of laziness between high school and finding CF. Definately need to do some more running.

Third week in Crossfit and loving it. First time poster.

5k Run

22:23 with a helluva wind in my face.

M/15/155

5K

~24:10

This is my second week of Crossfit and its great. Main goal is Ocean Lifeguard and ultimately pararescue, and this cross training is perfect.
3 rounds of flutter kicks after.

M/22/5'10/168

3000 meter row (11:21)
20 min. Random Hill Bike (5.5 miles)
5K Run (23:03)

All done in order shown with 5 minutes rest between. Good Cardio Day! Although I am a little disappointed at that 5K run.

Favoriterun.com is also a good mapping website for running. You are also able to log all your runs and if you join you can keep track of how many miles your shoes have on them.

42/f/5'3/115

GOOD LUCK MOVING TO SAN DIEGO, ALLIECALI!

5K = 20:35

The Danny Boy, the Bear is a power clean-front squat-push press-back squat-push press X 7 combo. There's a video for it in the exercises and demos section, it rocks out. I can hardly feel my arms now.

as Rx'd 28:02

Today was my first day of crossfit, and my first run in memory.

Had to walk several times due to pain in the back of my left knee. Otherwise I can do WAY better.

Anyone have experience with knee pain? It could just be that this was my first time running anywhere for time.

Sam M/21/5'8/130

27:33

8:24, 8:15, 8:02, :46

Still have a ways to go, but my times have been going down each run. I have been doing the crossfitendurance.com workouts as well.

8:24, 8:15, 8:02, :46

Getting faster each time we do this. Still have a ways to go. I really like doing the crossfitendurance.com WODs too. Check it out if you are into the running stuff.

Chrst, this was harsh. I subbed 5K row for the run because of my MCL issue. Until today, I had never tried to row >2K at one time.

26:02

Felt okay throughout, until my back started to tighten up badly in the last kilometer. Good thing I didn't try to row 5000 miles (re: comment #51).

37M/5'10"/161.5#

3.5 miles (consistent w/past runs): 21:10

PR by 1:15.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

Run 5K: 30:11

Compared to 071220: 27:32
Stretch and foam roll after

19/M/5'10"/136 London

5K Treadmill: 21:04

First timed 5K

CFWU

Subbed rowing for running.

5000m 22:23

24/m/185

CFWU

Subbed rowing for running.

5000m 22:23

as Rx'd 30:25.

Running had never been a sport in and of itself to me. It was a punishment for screwing up in other sports. For instance, if I was late to Muay Thai or Grappling, run. If you mess up, run. But since I am trying to get prepared for the Bolder Boulder, I've been running way more often. Especially with my new $30 pair of Nike Free's a la Ross Stores. Had to look in 4 Ross's before I found my size.

been doing crossfit fit on and off for the past year and a half because of laziness. i started when i was in CCT in the Air Force. While going through CCT i tore my ankle up pretty bad and ended up having to quit. My ankle just was never getting better so i got lazier and lazier i finally went to the Physical therapist here on Spangdahlem AB and they helped me out and actually looked and touched and measured my ankle movements instead of telling me it was in my head.I have always had very bad shin splints my entire life so Along with the therapy i started to do crossfit religiously for the past 3 months which i believe is a MAJOR contributor to helping my pain i also watched a video here that helped my stride. so for the first time in my entire life i had to start to walk a couple of times today not from my pain in my legs but because i could actually go my hardest and didnt know how to pace myself i ran it in 23 minutes an all time low for me. i would like to thank crossfit for gettin me back in shape. kicking my ass. and giving me new legs ha, so that i can hopefully soon return to combat control HOO YAH

36M/5'11"/199

5k Treadmill

24:11

Good times!

24:51 on treadmill (3.1)

M/39/5'8"/70kgs

5k treadmill on 0.6 incline.

21.06

That will do for my first timed 5k.

21:27 on a treadmill
Thank you sir may I have another

Klock Hill 5k= 21:35 (pr)
For my record-3:33, 10:50, 18:05, 21:35

Flat course pr is 20:08

Day 9 of CF: bw=274

At that weight, running is tough, what a rude awakening, especially for former 300 MC PFT(17:46)

So... long way to get back to pr, was going to run full 3.107, ran a flat 3miles instead (had to run past my house to get the extra 10th, just didn't do it, will next time)course was a little too hilly, and I walked several times up those in second half. Feel like a wuss, but that makes me very motivated.

Time: 29:33

m/38/215#/6'2"

new PR 33:12:49 by 3:33

woo-hoo! I am faster, though still really slow

43/6'1"/185

22:44 (20 sec. off pr)

not my best effort. windy today and sore from yesterday. just glad to get it done.

CFWU- minus pu's
31:30
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/33/5'10"/210

5 laps of block 700m ish 21 min I've been slackin lately but I'm back at it.

" the path of least resistance never leads to glory"

WOD as Rxed: 18:30

M/30/175

30:46 on the treadmill.

25:01

Horribly slow today.

Only made it 1.6 K today. Wife just gave birth to a baby boy on Sunday, have not worked out Since last Thursday, was in the hospital since Friday. Hopefully can get back on the horse quickly:

10:41

approx 32 mins. Don't like running, it was more like a quick walk.

M\43\190

A very speedy....26:30 full 5K

Anyone have any recommendations for Iliotibial Band Syndrome (pain in the knee from the Iliotibial Band running from hip to outer knee) other than rest and stretching? I've been off CF for about 2 weeks now due to the IBS (no - not Iritable Bowel Syndrome) & I'm itching to get back, but I can feel my strength sneaking away. I've been swimming in the meantime to at least keep active, but no running, squats, thrusters, or any other activities involving knee bends. Thank goodness for the good 'ol pull-up.

32 yom 245 bwt
bike 9.5 miles to gym/work
run 5k on treadmill
time 26:07 last time 26:28
bike 9.5 miles home

First 5k in a few months -20:16

Goal is sub-19 from here on out.

After about 2 months into CrossFitting at home and at the college gym, I finally visited a CF affiliate up in Albany, NY. Their setup was in a racket ball court and was great, with enough room to work and move about. Not only was Coach Jay's energy motivating, but his fellow CrossFitters were a whole lot of help. I've been working on my muscle-up for about 2 weeks (using my makeshift rope/PVC/duct tape rings). With about 15 minutes of help from Matt Hehn, I was able to complete 3 MU's with some assistance from the floor, then one more completely unassisted. Thanks for the help and encouragement, Matt.

After a very challenging warmup (squat/pushup/jjack/mtn climber x 10-9-8...-2-1), many of us started with the WOD:
5 rounds for time.
25 Wall Balls
50 Lunges
25 DB Cleans (20# each hand)
Time: 25:45

I hit the wall after the second round, but soldiered through to make it in a decent time. 4 days later, I'm still walking funny.

Thanks to everyone at Albany Crossfit for the opportunity to work with some serious athletes. Good luck to Steve in going SF!

Like the shirt on the CF Wall says, "CrossFit Mess You Up!"

m/32/164

30:08. Outdoors. Uphill. In a headwind. What a crummy time.

got it down, got it done. 3 miles in 21:27'24. that again is a new pr!!!

abbr. wu

5K - outside little windy 65 degrees on track

32:56 pr by 1:30

m/34/6'0"/215
3.1 miles- 23:39 PR

cfwu
23:54 on the road as rx'd
Had to stop mid run due to severe side ache but kept the clock running

Anthony (M/29/170)

Run 5km - 25:30 (rain, wind, few hills)

Not very fast, but this was a huge mental victory for me. First 5km without pain, first 5km without stopping, and first 5km where I thought 10km would be feasible.

Plus I beat Katie. :D

I will be doing this workout at my firehall as I am on shift, so i will be on the treadmill. Is there any way to try and mimic outdoor running on the treadmill?

I agree it is great to se Dave in a vid, he was awesome at the Mesa cert!

As rx'd

34/m/210

PR for me, I'm trying to become a better runner.
27:40

#281 If you have access to a foam roller, I would say that will help speed a long the process. But if you have the means of getting a massage I'd highly recommend that. Just be very specific with the therapist as to what you need and how much pressure you can bare while you're getting worked on. I am a massage therapist and I promise if you can bare the pain the benefits of the massage will show up in walking with in a day and once the soreness is gone you'll feel much better.

WOD... 5k, 24 mins 17 seconds... 2nd week of crossfit

#281 If you have access to a foam roller, I would say that will help speed a long the process. But if you have the means of getting a massage I'd highly recommend that. Just be very specific with the therapist as to what you need and how much pressure you can bare while you're getting worked on. I am a massage therapist and I promise if you can bare the pain the benefits of the massage will show up in walking with in a day and once the soreness is gone you'll feel much better.

WOD... 5k, 24 mins 17 seconds... 2nd week of crossfit

light stretching

080429 29:30 First 5K since Achilles surgery.

071129 26:40
070926 27:00 at work. e on 3rd, s on neil, w on spring, n on bike path.
070830 29:16 at home county line rd.

5k
25:00

Got tortured at the dentist today.. but this was the first time I didn't cry.

Now... DO laundry and START packing for time..

3..2..1.. GO

light stretching

080429 29:30 Road course at Ft. Rucker. First 5K since Achilles surgery.

071129 26:40
070926 27:00 at work. e on 3rd, s on neil, w on spring, n on bike path.
070830 29:16 at home county line rd.

22/f/5'0/111

Run 5k

31:33

Sucky! First time running a 5k had to stop a couple times to catch my breath and keep pukie from visiting. Running is definitely not my thing

24:52

29/f/112

5k on treadmill

25:49

i need to save up some $ and go to one of those running certs. I cannot run without my legs cramping up. had to run nice easy pace of 7.0 until the last 800m then i sprinted. my legs are so tight right hip flexor hurts. can't wait for the rain to stop, running is much more fun outdoors!

pre: wux1
post: stretching

23/m/187

24:10

What is a good time for Angie?

f/39/5'6"/114
CFWUx3 (ring dips)

32:27 (on treadmill w/1-2% incline)

Hate the long runs - this was better than the 10k (but not by much).

#243 jay_seattle

what trail do you run in seattle? i'm always looking for new running spots when the sun finally comes out!

CrossFit South Bay is near LAX. www.crossfitsouthbay.com

m/53/180
Caught up on the thrusters
95-115-135-145-150-155-165Pr
My wife has been doing crossfit with me for several months. Today she ran the 5K without stop which is the farthest she's run nonstop in her life. The most she has been running is 1/2 mile when it comes up in the WOD's. She told me she could have kept going. By the way she is 48.
CrossFit works.

Run 5k
34:20 in town. Just walked the one steep hill (ran half of it).

David
M - 32 - 5′10″ - 175 BW

CFWU x 2 x 15

WOD as rx'd: 28:35 - PR
WOD 080311: 33:51
WOD on 080216: 34:00

Notes: I've stunk at running distances since I was a kid. The 5K was the bane of my CF training for a long long time. I PR'd in a big way today for me and am totally stoked about it!

m/47/178

26:50 on 1% treadmill - cold wind kept me indoors

getting to my goal of 22 minutes before fall

m/28/175

5k 31:30 - besides the 10K a few weeks ago (of which I did 7.5k), this is my first 5k in 10 years. I may never have run one again if it weren't for the WOD's. Thanks Crossfit!

49M/5'7"/170

5K 23:53 hilly course, starting to get back

M/27/207

25'38

last time: 27'58

Still slower than PR

row 5k on c2
19.32

M/5'6"/30/140

5K=28:30 (horrific)

M/5'6"/30/140

5K=28:30 (horrific)

m/24/6'0/200

24:42

Jodi (F/29/109)
Mobility Drills
CFWUx3

Bench
45x5
65x5
85x5
105x5
115x2/1/1/1

5km run - 29:38

Overall, everything felt like crap, except my conditioning. The good news is that this run was a PR even though it didn't feel so great. (This was only my second time ever running a 5k outside). So, that means it can only get better from here. WOOT!

M/5'6"/30/140

5K=28:30 (horrific)

26 min. Had some side stitches issue :(
I hate side stitches

As rx'd:
24:03
31/m/176

18 Pull ups
100 situps
5K in 22:05

As Rx'd: 29:53

My second day of CrossFit. I tried to run Pose style, but I'm sure my form needed a lot of correction.

#152 Ewen...Thanks for the reply. I feel the same way...Still working on kipping form.

For time:
100 pullups (kipping)7:36
100 pushups 5:15
100 situps (decline bench, level 5) 4:55
100 squats 3:21
(21:38)

Did the crossfit warm up
5k in 25:34
Course was pretty much hills up and down

18/m/175

M/19/190/5'6"
As rx'd: 29:30

26:49 cramped a lot today.

46/M/195

as rxed 24:19

70 seconds over pr

First real run in years. I run bleachers or sprints or a mile here and there so today was tough. 5K in 29 minutes.
39/F/5'4"/124#

26:02 not happy at all

Felt great after the first 2.5 so for some reason I decided to do 5.5 in 48 min 23 secs

m/33/5'8/180

28:05

Is 5K basically 3 miles?

m/44/5'10/170
Did a neat 7k course in 31:45.

Equates to an approx 22:30 5k run.

An hour earlier I did a workout which included 120 squats + 144 jump squats. The first 1km of the run I was questioning my intelligence!

Beautiful along the waterfront here in sunny Oz.

5k run ;21.30 still 4.5 mins off pb but getting faster even though i've not been running apart from crossfit 400m etc. also did the burpee mile ; 25.01,it was a killer ,154 burpees round the track .wierd looks from others.will be doin that again,real good pain!.

subbed row for run
19:09 on damper 10.
pretty fed up with the time as was looking to go sub 18 mins (pr 18:12)but after first 1000m realised it was not going to happen. I guess this is what happens when you stop specializing!

#334 Pedro, what is the burpee mile? Sounds like fun...!!??

5k run: 23:13

21 male/160lbs/5'9
cardio gettin stronger n stronger, sprinted a lap and a half with the worst cramp but it paid off.
19'59'09

got home from work, it was sub 40 degrees, cold and windy....

i so didn't want to run tonight but i read some posts and found motivation in this virtual community of like minded people.

today was one of those days when i needed a training partner,
to push me and get me into gear.
today you guys ( and gals ) were it.

i went out hard, almost met pukie at 4km, had to slow up a fair bit for the last km but but still managed my best run in a long time.

5k = 18:42

thanks crossfit.

26:14:57

M/26/179 lbs/5'7"
Been doing CF for about a month now. Ran a 5k race a couple weeks ago in 29:30. Ran 5k today on a treadmill in 27:05, new PR. Goal is 25 min. Never really liked running, I much prefer the ME days

sub'd 20 min swim for the 5k, training for a sprint triathlon.....wow...was not ready for that.

eek! first time posting! began crossfitting officially in mid-march, but just starting keeping records about 2 weeks ago .. i'm officially addicted :) i had been getting so bored with the run-of-the-mill isolated exercises & this program just shocked my body in the most exciting way

i love love love the passion that you all have .. it drives me to push myself that much harder through the wod's & to try weights and exercises i never would have thought i would be able to attempt, much less complete - so thank you for the intensity & inspiration!

i usually run for distance, but running for time is obviously a lot harder! ran a 5k (outside) 12/8/07 at 26.19 .. on treadmill today 25.39, but i have a feeling if i was outside it might have been a little faster .. the speed on the treadmill psychs me out!

It always seems to be that the 5K run shows up on a shift day. I hate running on the treadmill. Anyway I went out for a dawn patrol trail run for 5k and then this afternoon I did a 5k row at the Firehouse (why I have no idea?). The row was tough.

24:11 trail run with 300ft elevation gain (PR)
19:44 row.

36yom
5'11"
154bwt

19:31 on a track. First time accurately measured.

Alec in Oz ; the burpee mile is 800m, followed by 400m burpees ,then another 400m, making i mile in total.as you do each burpee you jump forwards and upwards,till you get round the track.legs cooking!!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3 X

Max rounds in 20 minutes using 65#

5 deadlift
5 hang power cleans
5 front squat
5 push press
5 back squat
run 3 flight of stairs
run 200m
run back down stairs

8 rounds- had 10 seconds left.

dsdsdsdsdssdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

25/f/5'2/131#

warm-up 1 mile = 7:30

WOD: run 5k
time = 22:06

bleah. lungs felt like they weren't processing enuf oxygen, legs sore, low back unusually tight and sore in a cranky way.

post: run 2 miles = 15 minutes

45/M/6'180

3.2 MILES ON TRACK OUTSIDE-HOT!

TIME: 18:57

CROSSFIT LEVEL 1 THIS WEEKEND!!

I'M GOING TO REST TILL THEN. NO ORGANIZED WODS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Me: 41yo/M/5'10"/188lbs

Warm Up: Greg's warm up + a few bar muscle ups

WOD: Run 5k 27:41

I did this on varied terrain with weather that was very close to a standard day. I was practicing what I know about POSE running. It took a while to get used to the difference in my natural stride versus the POSE method but it did become more efficient as I got further down the road. I would like to shoot some video of my running and submit it for critique. My lady Lysa finished about 30 seconds faster than her previous best. Yea Lysa and Yea me for being lucky enough to have a great Lady who loves to crossfit!

Have Fun, Train Hard,

Billy

#346 Pedro, thanks for the info. That is now on my to-do list. Cheers.

COOP
BW 150 AGE 39
27:20 5k

26:29.849 on the UGA track.

First post. Been doing WODs intermixed with my own workouts for the past month or so.

3 CFWU 12
080311 - 21:59
Today - 24:47

Did 5k yesterday in really windy weather, like 24 something minutes, before the thrusters: 95, 85, 105, 115f, then I don't remember but lots of failure to really honestly lock out my arms between 115 and 110.

I was super glad I went to failure because I couldn't even get up 105 when I wanted an honest thruster. So I was satisfied I worked hard enough. Then half mile on the treadmill at 6 minute mile pace.

Today did 5k in 24.10 but I REALLY wanted to break 20 minutes. I did 20:27 on the treadmill a few weeks ago. I need to run outside more and not on the treadmill--that's what I need--and to kill the next 400 meter sets we do.

Goal: 400 meters in 60 seconds.

Tonight: Legs. Totally. Beat.

3.0 miles
18:45

TODAY ::sigh:: 5K ran in approx 25 mins.

Then I hit the gym for yesterdays thrusters.
Using 35# bar
55
55
55
60
65
65
65

I lost balance a little on the 6th one cleaning it up and thusly lost confidence to clean up the 7th, kinda bummed in myself but still happy at the loads!

f/27/125/5'6

I felt like a big ol pile of poop today. My diet hasn't been the best lately and I'm sure that had so much to do with it.

26:26 and I had to force myself every minute not to stop...ugh!

M25/204/6'4"

22:33

Ken,
I have a confession: I looked up your previous time in the archives and wrote the splits down on my arm.

21:45 as rx'd

5 seconds slower than my pb...

42/170

26:52

Felt really good but kept waiting for the left calf muscle to give out and pain to set in. Everything went well. A little over a minute faster than the last time.

Biked for 20k. (50min)

After 5 k today my wife totally smoked me on a five mile bike ride (she beat my top speed by 5mph). My legs or because I suck and she's awesome? Hmmm.

m/25/220/5'11"

26:32 New PR

Old PR was 33 something

7K - piece of cake.
Doing Brooklyn 1/2 marathon this Sat.
Does anyone do 2 or 3 crossfit WODs per day?

25:18

24:57

Run 5k

21:55

23:36 3/11/08

M/25/197

3 Miles in 22:50

m/31/180/6'

No 5k today

1mile run on track 6:30
3 x 400m 1:21-125
4 x 200m
4 x 100m

Matt you crack me up. Ken, Matt had your split times on his arm ( thats funny stuff)Do you think our gym(GSX) is just a little bit competitive?

CFWU x 2

Played around w/ bench press; shoulder felt better.

1x5 w/ 225
1x5 w/ 245
1x5 w/ 275
1x10 w/ 225

Sub'd jumping rope for running; used my new Buddy Lee rope and jumped for 22 minutes; finished w/ 175 steps in the last minute (tied PR).

5k as Rx'd

27:42

Nice to get a solid run outside. Last time 5K on treadmill.

36/M/6'/271

Ok, So I finally figured out the warm-up workout.......which also proceeded to kick my butt.
I ran the 3 miles in 34:48 Yesssss. Ok not blazing fast but I am totally excited. I need to get it down to a 8 minute mile soon SO I have aways to go.

3 miles in 27:58. Ran on balls of feet first 1.5 miles then to regular heel strike second 1.5.

M/36/6-0/170

24:15

elliptical machine 3 1/4 miles 25 mins

21:30 (2.9 miles, 2x round the pond)

Played with Pose and really liked the feel of falling forward. Felt like I was running downhill. I'll be adding Pose drills to my daily warmup.

I surprised myself, 31:06 M/50/220
American by birth, Lightfighter by choice

re; Burpee Mile , don't want to steal someone elses fire. was posted by Dan D on Friday,thanks Dan.

No warmup,

28:42

M/36/142/5'-5"

@ home on treadmill,23:36 (6 seconds off my PR) but faster than last time by :36 seconds.

25/m/155

5k run

22:11

5K 31:36

30/M/140

22:55

Followed up with
15-13-11-9-7-5-3-1 HSPU alternating with
1-3-5-7-9-11-13-15 L-pullups
22:47

I only did 2 miles. I had crappy Wal-Mart shoes and regular socks and developed a blister on each foot.

I'm pretty happy, however, since this is the first time I can run for more than 2 minutes non stop using the pose technic. I ran the whole 2 miles! Legs feel great.

time: 18:40

I only did 2 miles. I had crappy Wal-Mart shoes and regular socks and developed a blister on each foot.

I'm pretty happy, however, since this is the first time I can run for more than 2 minutes non stop using the pose technic. I ran the whole 2 miles! Legs feel great.

time: 18:40

N: row 5K: 22:30
J: run outside (brutal winds today): 20:54

3.1 miles (5k) on a treadmill, 1% incline.

20:42.

Rode 25.5 on the road bike. 16mph avg. With the 20+mph winds it was pretty brutal. Nearly hit twice. Once the driver was completely oblivious. She pulled out in front of from an apt complex. Had to lock up the brakes on that one. The other driver saw us and pulled out anyway. I sprinted up next to her and gave her a look. She knew...

M/27/187

5k on treadmill at 1%: 22:28 (PR).

27:07 Had to walk a bit after 2.1 miles

44/76"/191

CFWUx3x15

didn't have it today
ran 1 mile - 8:01
then 3 440's @ 1:56, 1:40, 1:48

i hate running, hate running, hate running.

this actually felt good. too much left in tank at end, beat pr by 1 min.

27:11

43 m 6' 208#

Ran hills today - 5K, 28.50.

I've mapped the route. Will improve my time next go 'round.

Listened to the 13th Warrior soundtrack while running; motivating!

Row 5K - 20:43(pr)

#391 - Whisky

Try not to get killed eh? I enjoy your posts.

around the lake course
24:10 a minute off my pace. boo.

M / 18 / 173.5#

I posted here a few days ago about a boxing match I have in about a week and a half now. My main concern was dropping a good 5-10#'s to drop a weight class, with the focus being on my mid-section (lower abs and upper hip region). I carry a few extra #'s here that I want to drop and keep off mainly for boxing and the weigh-ins. However, if I was to say I don't care how I look in a bathing suit this summer I would be lying.

Now I also understand u cannot target weight loss however running doesn't seem to drop it for me, and I have been doing crossfit for over a year on and off now and this past month or two has been religious and still very little improvement.

I was basically wondering if there is something else I could do to speed up fat loss a little bit. Im not asking for some miracle I know everything worth anything takes hard work but any little tips or tricks would help! thanks a-bunch everyone-

-Marty

30/m/245

33:07

cfwu and berg
M35 5'10 160 24:16 on tmill w/ 1-percent incline
F35 5'7 153 27:30 on tmill w/ 1-percent incline
3 minutes longer than previous PRs. Felt strong, but moved slow. Bring on tomorrow's WOD.

ran 3 miles today as part of pft

Time: 20:30

6'1"M/27/192#

Ran 3/4 of it with my wife, her first 5k she ran most of it. Didn't get a time...

21/M/190

19:10

Warm-up: walk 600m

As Rx'd: Run 5k

35:16 (85 deg F, 4000 ft altitude)

Definitely not my best time, but I ran the whole thing--first time running 5k since leaving cool, sea-level Germany behind for hot, 3/4 mile above sea level El Paso. I can only improve as I get acclimated.

F/58/5'6"/136

F/37/5'6"/140

26:01

M/40/5'11"/180

24:14 (PR)

Ran with the dog, but forgot to start my watch because the dog was so excited to run. Felt good though.

Re: Marty (#400) - Have you tried the zone + paleo? If CF isn't taking it off try adjusting your diet.

W/U: CFWUx1, Bench Press: 105x12, 185x5, 205x3, 205x3, 205x3 (Threw in some handstands b/t rounds for fun)

Workout: sub 5k row - 20:33

Cool down: 2 sets of 25 pushups & 25 situps

m/34/205/6'1"

As rx: 28:16

My first 5K since i started CF.

19:00 89deg
5K
24:46 PR

Rowed 5K -- 21:20.
First 5K row. I wrote it down. Will try to beat it next time.

...make that 40 second slower than my pb...

As rx'd: 28:02

Just started CF; 1st 5k in 20yrs; Thanx!!!

m/45/155/5'8"

24:51 on the grass on Bayshore after work.
34m/170

m/30/175/5'9"

Mine's a little complicated: My local "5k" loop is actually 5.9km. I've never found a practical way of shortening it to 5km exactly. I did the 5.9km in 26:48.

That would give a theoretical time of 22:38 for 5k.

I've gone to all the trouble of calculating that, because this is the first time I've ever done a Crossfit workout on the very day it was prescribed. Usually I look for ones I can do with the equipment I have. :)

m/25/265/6'0"

Frist stab at this one.. only 2nd week with crossfit.

35:12

I thought it was a good first attempt!

Had to do yesterday's and today's WOD because of finals.

Thrusters
90-110-130-140-150(push jerk to finish)-150-155

5k
22:34

CFWU x 3
1 Mile - 7:20 (still feeling weak and burned out...doing workouts at 50%)

Compare to:
080311 - 22:11 PR (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

44m, 205lbs, 74in. As rx'd: 16:01, new PR by 2:54.

This was my best run to date but it didn't come easy (what does??). Here's how it went down:

1 mile mark, 9:30: feeling great!! I think I might break 25 min!!

1.7 mile mark. Uh-oh..starting to feel it and still 1.4 miles left.

2.0 mile mark, 18:00. This is going to be a biatch - what was that comment I read about how "Crossfit might kill you"?? Wonder if it's true ?

2.5 miles, 21:??. C a n ' t t a k e a n y m o r e. My hand reaches to the lower speed button on the treadmill and I cut the speed down to 5.5!!

2.6 miles, 22:??. Voice inside my head: "come on, this isn't going to kill you, just push it out. That little break is going to cost you!!" I ratchet the dreadmill speed up to 7.4 and have a hallucination of me smashing through a glass barrier.

2.75, 2.8, 2.9.....the distance meter on the dreadmill ticks like I'm in some kind of time warp. Mental and physical pain!!!

3.1 miles, 16:01. Whewwww..! Thank God that's over...now if only I can cool down without having a freakin heart attack...

Motivation from this site and this program pushed me and I'm feeling pretty good in my little corner of the world.

77777777777777777777777777777777777777777777777
77777777777777777777777777777777777777777777777

3.2 mi on treadmill

26:17

77777777777777777777777777777777777777777777777
77777777777777777777777777777777777777777777777

28.m.175.6'3"

22:59 (PR)
On a treadmill (dreaded things...).

Note to others: when your legs, etc. get tired and you're wearing Vibram FiveFingers on the treadmill because it's 26 degrees outside in Iowa in APRIL, remember not to let your big toe get caught on the belt and snapped under your foot. Twice.

Your uncoordinated one,
ProPain

25/M/156/5'8"

21:44(pr)
felt pretty good, legs were a little burnt from yesterday but maybe that helped me. I am on my way to sub 20. I think with a little faster stride i could do it. Jared you run today?

Now jeremy, lets see if you have a sub22 in you!

tyler 25:32 (pr)

Cobra CFG!

23:00

38/m/195
did crossfit warmup
did run at my fire stn, interrupted once by a call
ran on treadmill 2% incline
21:57 rx'd

prefer running outside, would love to be under 20. I have been totalyy committed since my Mesa cert and I feel strong!

#160 Jim- G'ville

Glad to see someone in Greenville,SC Crossfitting. I grew up in Greenville, but now in Northern Va. Are you working out in a home gym or at a facility? I am Greenville a good bit and I am always looking for a place to workout.

AM: Thruster wod from yesterday - posted there.
PM: 5k - 20:27

Not as fast as I would have liked. I suppose that in order to get my run times from before the ankle sprain back I would have to run as much as I did before the ankle sprain.

5K SUB 3 miles

28:41
------------------------------
Compare to 080311

28:09

34m5'10"202#
20:14 slower - 20:10 last time

24f5'6"110#
3000m
21:00 slower - 20:17 last time

ALL performance metrics are suffering. Radical change in sleep schedule recently. We used to run & workout around midnight, now we're working out at 5:30-6:30 a.m.

29/m/195

22:57
(7:48, 7:10, 7:02, +:57)

M/43/6'1"/170

WOOT!! new PR on 5K = 22:44. I can't believe it, but I even drove the route after the run just to verify the distance. That is more than 4 minutes off my time from the one we did in mid March, which is the first 5K I'd run since 1986! I'm euphoric on CrossFit. More koolaid please!!!

40/M/185

25:35

A long day of coaching, janet had a volleyball match and Scott a track meet. We did answer the bell when it rang

Janet f/49 38:18
Scott m/48 24:30

Either of us very happy with our times.

22:40

I think it's a PR only by default because I seemed to have failed to document my last run. I'll take it, I suppose.

36/6'2"/195

Time: 23:10 as rx'd

22:14 for 5k on a treadmill

22/M/6'1/185

22:53

22:46

This wasn't as good as I wanted, but I'm real happy about it because about 2k in my left foot started to hurt bad because of a blister forming on the ball of my foot. Without stopping my watch, I hesitated, then took off my shoes and decided to run the rest of it barefoot. I've been meaning to give barefoot running a go and honestly, I've never felt faster. If I did the whole thing barefoot, I would think I'd be under 21mins. I'm going to try and run barefoot all the time now. People do give you strange looks, but being a crossfitter is all about strange looks. Anyone else have any barefoot running experiences?

26:20

sub 5k row
19.39

22:42 - almost a minute slower than last time. Still working on my running form...

Did Eva instead.
47:45 as Rx'd
toebud

m/173/6'1"/37

24:10

f/139/5'5"/27

25:58

25:22

5km Aprox Jog
22.47

31:40 first 5K. Pukied at about 1.5 mile into it.

Yeah yeah, I subbed rowing because I like it better. I ran 4 miles, but really slowly and after the hard erg piece.

Erg 5k - 17:55.1

Best splits I've pulled in months.

25/m/6'0"/165#

CFWUx3 (+) 15 push ups per round

5k on treadmill:

29:20

First 5k. Lots of room for improvement but after running 3 runs after midnight last night at work, I'm happy.

M/46/145

Run 5 kilometres

22:01 PR for this road course

28:17 (no warm up or streching, 4+min worse than last time)

I can't believe Iam so bad at running. :(
I ran 2 and a half miles in 26 minutes...It's really bad, but Ill try my best again next time.

20080429 1700
WOD080429: run 5km; mod to 5km row in 19:33.7

48/m/145
5k race sunday 18:20 pr
today
1 mile warm up 8 mph
treadmill at 1% and 10.4 mph
30" on 30" off
60" / 60"
120" / 120"
240" / 240"
120" / 120"
60" / 60"
30" / 30"
1.1 mile cool down 8 mph

played with the pose drills and tried it for the first part of the run, but it's hard with no trainer. did help though:

20:50

pr by about 4min!

M/27/5'10/225lbs

guess what.........i didnt feel like running...lol.

1000 jumping jacks 21minutes and 3 seconds.
200/200/150/150/100/100/50/50

Vance

40/m/176m/70kg

22:19

PR was 22:05 last year

28:58

19:44 into nice okinawa wind on return leg.

Way off my best.
27:09

Tam - 1st time for her completing a 5K without stopping. 6 months ago, she claimed she would never be able to complete such a feat.
35:16

19:37

4/29

28min for Forest Hill loop.
Started in the middle and went south then went from the North to the middle.

Sub'd run for row. 5K in 19:14.

28:30

f/25/107

24:43

sucky!! I hate running on treadmills!! Once the stupid rain stops I need to run a 5k outside immediately to remedy this horrible time.

my legs are so sore

49/M/220

4 miles @ stone mountain(more interested in finishing than time)

26:31

4 miles in 32:10

Run 5 K

Subbed row 6.25K (5/4 ratio)

Did this immediately following CF total; great combination.

Time: 25:43 (PR, beating old time of 25:52).Cruised by 5K at 20:30. My strategy was to maintain 2:00 for 500m, then 2:05 for 500m,for the first 3K, allow 2:10 for the next 1K, 2:05 for the next 1K, allow 2;10 for the final 1K, and sprint for the last 250m. Next time plan fo a little faster.

34:13

(35:50 on March 12)

25/5'9"/135

25:14 - really windy today, but great weather

M/23/190

27:27

m/27/6'1/190

22:33 - new PR

m/37/165

24:06

30:06
5k hilly route + making a wrong turn that added a small distance
[26/6'/190/StL]

32/M/204

5k run As RX'd

24:30

31:22 in the hills of Afghanistan

21:50

32/male/158

23:45
Well over PR. This distance has been tough for me to improve on

22yr 165 6'1

22min 20sec

Paul 38/185/5'8"
First Crossfit workout since my return from Mosul
Awesome day. Did the run with my son Fletcher in his Jog Stroller. It is nice to run hills again. Hello to all of the Crossfit Mosul guys and gals from PA. Keep up the good work over there.
Cheers

25/m/175

Slow and steady...but felt good...stopwatch stopped in the middle of run, but think I was around 23:00ish

CFWUx3
4K on elliptical trainer and 1K on treadmill
34 min

39m220

22:25 on treadmill at 1%

24/F/130

25:10

I've been using the acclimatization excuse (I'm in Iraq) but now at the 3 month mark, I think I just have to admit that I got SLOW! It's ok, I'm back to running regularly and starting CF, I'll get it back.

29 yom 225#
3.07 mi according to mapmyrun.com
28 min

22:32
Legs felt heavy after doing max thrusters yesterday. Hips flexors felt a little fatigued

~3 mi, 24:00

M/30/150

Did this last night. Treadmill

23:40

PR by 1:20.
MBK

24:02 (treadmill)

23:30 ran out side in the wind

M50/200#

WOD: 22:39

Notes: Performed 080429 at Seattle Burke-Gillman Trail. Pretty close to 5K. Start at BKT and 125th; to MP 16 = ".1 mile" then 2 miles out, one mile back for "5K". Then walk/jog recovery to home.

Run splits: 1:06 for ".1 miles" for next 3 miles: 7:17/7:17/7:00

5K :: 30:07

First timed 5K.

26/m/154

22:50

Not a pr, and I probably could have pushed myself a bit more, but ugh, I hate running, haha. Good job katon, keep pushing!

Cobra CFG!

5k
22:06

27/m/167lb

5k time on treadmill, personal record
29:22

CFWU

27:45 on Rail Trail

51/M/202

Made up two wods...thrusters and 5k.... bad idea

Thrusters: 115/125/135/145/155/165/175(f)
5K run: 25:50 ran out of gas....sigh

Forearm surgery 2 days ago.
21:25 on treadmill

Cycled to work.
16 minutes to work
30+ on the way home (uphill, plus took longer route)

24:42 - treadmill #2 incline

previous = 27:51 - treadmill #2 incline
previous = 21:59 - treadmill #0 incline
previous = 24:04 - treadmill #2 incline
previous = 22:34 - treadmill #2 incline
previous = 24:25 - treadmill #2 incline
previous = 38:00 - on pavement
archive = 23:32/25:09/22:55/25:07/25:20/24:26/24:33/27:08/24:37/25:51/24:47

This was the longest run I've completed entirely using POSE. I felt really good at the end. My calves are still getting used to the form, but they're holding up much better.

24:30

32/M/172

Week 7 of CrossFit.
First time I've run a 5K... ever. Without those first 6 weeks of CF, I don't think I would have finished.

32:18

Now I have a goal for the 2nd 5K I run.

M/22/215

28:10

39.12

4/30. Outdoors, 45F

25:43

22/F/170
27:20 on a treadmill
last 5k was 31:35

20:18, previous best was 20:24 done in February.

33/M/185

23:21 outside, about :40 off pr.

AS RX 22:49. Very hilly course. I chose the route with the most hills to punish myself for avoiding running over the last year. Must be sub 20:00 3 mile for PT eval in a couple of months. What has CrossFit done to me? I used to love running, as in 70-90 miles a week. Now, I just want to get a sub 6:00 Fran. PR is 7:24 so I've got a long way to go. Man I love this program!
Can't wait until CCT Joey gets healed up so I have somebody to chase on the lifting WODs.

pmm

25:00

5k, 21:04

m/5'10''/180

26:19

23:20
M/40/6'0"/200

/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\
22:10 at the fire station on a treadmill.
I had to respond to a car accident 1 mile into the run so I just started over. I guess 4 miles in total. I used to do a lot of running, and now the CrossFit keeps my aerobic capacity up without all the miles. It's nice to not burn all that protein and keep my running times low.
/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\/\

26:10 pr

M/28/5'9"/180

5k on treadmill
23:33

Male 46 years 6'4" 23blbs = 23:50 (treadmill)

37:37. PR in many ways than just time - which is almost 2 mins faster than the run on 4/17/08! Actually was able to run 1.5miles (2.27 km) w/o stopping and ran that at a 5mph pace. Only walked 0.4km out of the 5. And average pace was about 5mph thruout.

Ran untimed in foothills near Phoenix. Very pretty, very hot.

34/M/160

5K (3.12 miles) on treadmill - 26:52

Ran 5k in Olympiapark.
39:52

27 yoa male - 5'10" - 173#

Ran subdivision and main road lots of hills for

20 min.

3 mile run
23:20

5K 23:13

Age 52/BW 250# subbed 5K row for run, done after thruster/pullup workout = 23:23.6

5k run

21.34

20:03 (PR)

17:42 as Rxd

45/m/70 kg
Warm-up with my 11yo daughter, and doing CF kids 3x(400 meter and 25 squats) with her.
5k cross-country track in light rain
22:15

23/m/195
34:00

m/43/175
as rx'd

20:40

m/30/225

first time running a 5k and second week of cross fit

32:00 with 5 .05m walking breaks counted into the time

30/m/255#

5k row
20:08 pr by 2:02

5k run
18m 10s, it was a nice day in Iraq, not too hot.
next, get stronger!!

1.1 mile walk in AM. 3.6 mile walk in PM with 4 year old son in stroller. Working my up to running distances again.

Charity-
5K route outside
21:33

5k run 23:51

Powell

Still in the middle of finals so my body is weak. I ran to the Munday Trail, and did one lap at 8:51, ran back and did some PU and SU

5/1/08 - 21:23 PR!
3/20/08 - 22:17. Windy, rainy. started off too fast maybe, wasnt feeling 100%
2/19/08 - 21:53 - on a treadmill, felt like i could have gone faster
1/20/08 - 22:12 - felt a bit slow, could be the filty fifty or the pizza the day before
12/30/07 - 21:30 PR! (since years ago)
12/4/07 - 24:21 Stopped to tie shoe twice, didn't know the area, kinda got lost and hurt my time
9/22/07 - 22:55 - ran 30th birthday race with travis and started WAY too fast
8/25/07 - 22:32 5k in salem

M/23/150

23:54 (last time 25:31)

33/M/175

15:15

Only did 2.1 miles not enough time or energy to finish.

42/m/167

24:00 run at Stolley

M/27/6'1"/192#

Time went down to 25:45 for the same distance as last time(24:25). Checked it in my car today and found it was 0.2miles short, final time was 27:28 for 5K

32/M/195

AM: 23:24 - windy as hell! LGB sand out, path back.
PM : thruster w/out

m.32.199

did this after tomorrows WOD. sorta.
1 mile on the treadmill (horrid)
2000m row in 7:55
not felin' it after the 20 min AMRAP

Row 5k

21:46.4

26/m/88kg

I'm a bit be hide I did the 5k run yesterday and forgot to time it was just over 20 minutes I think.

Just about to go do the thrusters/pull ups WOD holy
crap!

as rx'd:

(slow pace to protect knee) cross-country
26.58

Instead did 5 x Tamarama Stairs circuit.
(140 stairs + 100m run at the top and turn around - back down.)

17:19

5k on treadmill, 28:48.

Disappointed because I came out of the gate too fast (6.9) and died after the first 1.5 miles.

PB time is 28:18, I was hoping to break that today. Oh well... March 13 was 29:39, so it's still an improvement.

33 / m

3 mile PFT 21:10
20 / 100

MAWL

A - 28:46
M - 26:20

28/F
5K row
28:45

YES

Finally got my sub 20min 5K run

19:57

That was a tough run

What's the music?

Catching up on posting...

I did this a couple of days ago in about 22 or 23 minutes.

30:23 outside

29:16

M 35/226

31:50, need to push harder. first run over a mile in years. felt ok.

Just ran this today (5-3-08) Was out of town when we were supposed to run this and I'm still sore from Wednesday to do much lifting. Anyway, as RX'd 27:10. That's a PR by about 3 minutes for me. Had trouble with my wind today and had to halt twice. Probably could have done 25:00 if I could have kept pace. Anyway, good stuff as always.

5K: 32 mins

around 30 mins

26 MIN 30 SEC

m/43/6'/??

30:10

First long run since ACL surgery. Ran around the Disney World Kingdom.
Did the first 2 miles at a 11-12 minute pace
Then the wheels came off

43:43
My knees were killing me the next day. Took me 2 days to recover.

35/m/213/5-11

No WOD today

27/m/232

Caught a baseball double-header instead....
everything is sore

Run 5K

Roughly 27 minutes - non stop

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

26 mins

26 yom 6'2" 155#

Pre: CFWUx3

WOD: 5000m row on damper level 5

21:19 (tied PR to the second) 2:07.8 500m split avg.

Post: 500m cool down 2:43

26:56
1:30 break after 2 miles, don't know what was wrong with me...

M 35/64/159 Completed on 05MAY2008
CFWU 3X15
WOD as rx'd 19:44
New PR!

34m177

Row 5k

21:09

35f

Row 5k
30:00

Did not run. Binky rowed 5k on damper 4 in 26:22.

5K
28:21...completed the 50 Burpees 12inch jump a few minutes prior. Not the best, but at least it's done.

F/33/115#

26:54 (080506)
28:05 (080318)
27:55 (080117)
26:05 Best time
M/47/195#/72"

Ran on treadmill at 1.5% incline.

26:34

M/27/6'3/228

23:59

no w/u
rowed 5k
23:55

23:07

last time 25:00.

38/M/180--Syracuse Ny
22:59

EFX 20min, 8 resistance

5k erg: 19:03 (19:04 last time)

43/m/166

3.7 miles

0.75 x
1.1 9:23
1.1 9:57
0.75 6:19

moderate effort run

88888888888888888888888888888888

feet feel ok, but still rowed

6000m 27.06

terrible time, but am a little tired from trying to catch up with all the workouts

also played with push ups on the rings about 60 reps

88888888888888888888888888888888888

m/33/73"/172

16:47

Ran this on a treadmill, first non-stop 3 mile run in about 6 yrs. Thanks CF. Did it in 26:40, then did a CFWU.

33.45

mom

33.00

19:23- pr 19:11 got to get motivated and get it next time
plunk- 30:00

m/34/5'9/176

23:07.

Worst time in quite a while. Tried constant up tempo speed instead of intervals. Thought I was ahead of regular pace after first mile, but wound up slower. Need to push harder on last half. Back to intervals next time!

33 yom 213

3 miles-29:52
3.1 miles- 31:27

Great day, moderate headwind, moderate hilly. Local route.

M/30/157#/67"

5k as RX'd.

23:06.

27yom
5'10''
195#

20:13min

Warmup only half mile run; 5k in 23:40, slower than my new PR of 23:17 but better than all the times I couldn't break 24.

26/m/5'9"/165lbs
32:17

Ran 3mi course, 22:43... on par w/ prev 5k in 24:40.

38/m/65"/154#

3.61 miles in 45:00 with 50# pack
2:00 run - 2:00 walk

@12.5 min/mile

27/M/6'2"/215

CFWU

26:53

Not a great time but I have room to improve!!

31/M/70'/176lbs

5K Run time: 17:55

I feel great. I love crossfit.

Shed

m/38/5'11"/224lbs.
5k 30:10

M/32/5'11/195
3.1 miles on Treadmill 34:36

45/m/198
27:16
shaved 1:33 seconds off last time

m/ 31/ 6-2/ 245

27:14

This was on a treadmill and I had to take walking breaks on occasion. My running sucks, so I definitely need to work on it more.