hope its not hot here in Atlanta tomorrow!

ohhhhhhhh crap

Aw, man. I hate running.

Perfect :)

This should be fun with a bruised heel...

finally in the top 5

Was waiting for the Run... Everyone Run Faster

Thank God...my hands are still bleeding from my ATTEMPT at 50 muscle ups on Saturday.

Yes! I was hoping there would be a 5k sometime soon, so I could compare to the last one (26:46).

This shoulda been Saturdays WOD

How Did I know that was coming? ;) Nice CFNYC

Today:
Ran for about a half hour with some sprints with Lisa and Lauren.

Then did a Workout:
5 rounds of 10 of:
Push-ups
Pull-ups
GHD sit-ups
Squats.. I think I'm forgetting something

THEN:
Rowed my 1st official 5k Pool Side with a great view and great company
took me 25 minutes.

I think I deserve a rest day. I've been Zoning hard, Training Hard and Having Fun. Too Bad I don't want to take one. I'll have to force myself and stay busy.

OR maybe I'll just run 5 k

Perfect. Thank you, Coach.

I knew it. That crossfit telekinesis thing is starting to act up again. I suspect we will be seeing a ton more running in the next couple of weeks.

M/50/163
Video
Good god, how can I keep up with these people.
CFJAX
CAV

Gillian looks like one brick house! Wow.
Is that what happens when a competitive gymnast gets into weightlifting and then CF? I can't believe that all came from her mama;)

I had a feeling this was going to come up soon. Not complaining though. As a soccer player, I still need those long runs. I'll probably even run more than a 5k.

o my, she's gorgeous! just radiating she-beastly-ness!

i knew a run wuz comin up! wuz almost gonna push for a fast lil 5k during this morning's breakfast, but i decided against it as i had a bball game after work (which we won, yay!). downside is i prolly won't feel as good running tomorrow as i did these past 2 days. o wells. 3-2-1-GO!

Holy F-Bomb! Way to go Gillian!

wowwwwwwwwwwww this girl is a powerhouse. Jolie look out

Dude. Dude. She's absurdly hot.

She has to be the new crossfit poster girl. More Gillian please.

My legs have been begging me to run. Thanks!

neat gymnastics video! way to go, gillian!

Holy crap.

Gillian WOW!—'nuf said.

Dammn that girl is going to bring heat into the women's competition.

Daaaay-am, gurrrl! Gillian, you rock! Thanks for the inspiration!

Might wait to do this later in the week. Doing two 400m runs and air squats today with Crossfit Birmingham has got my legs smoked!

wow.

Hey I am new to Cross fit...my first work out was saturday: 150 dips + 150 pull ups. My back has never been so soar and I LOVE IT. Can I add things to tomorrows work out or should I just go along with the ride to prepare for things to come.

I was gonna incorporate bench but then if say we have pushups on tuesday...well, that would totally suck ;)

Maybe since I am knew with this and coming from a bodybuilding split, I am eager to jump the gun and add things.

i love cross-fit.

oh yea...
50 muscle ups in 9:52!

2 months ago I would have said what???

Today, I say "5k Bring it" - gonna break 21 minutes or meet pukie trying.

Thanks Coach.

3-2-1 Go!

SWEET!!! Just so happens that's what PT is tomorrow! BRING IT ON!!!

so brad pitt is a crossfitter. how about that. you know it's just gonna make me want to throw up if i find out that in addition to being worth about $100 million and getting his regular freak on with angelina that he has a sub 3 fran as well. :)

Could we partition this one. Like say Run 50 yards and take a break etc....................................................................

Could we partition this one. Like say Run 50 yards and take a break etc

22:33

Jarhead 316-

I was the same way and wanted to do more but be patient. If you want to add something to the workout do three rounds of the crossfit warmup that will give you something else besides just running

I'm with Gaucoin. Holy Crap. And I'm not talking about the run.

#38

X2

Segur,

Thanks for your reply, I cant seem to find the video in the exercise section. What exactly is the warm up

Anyone have any info on Gillian's athletics background? My guess is competitive gymnast. A very strong gymnast.

Tomorrow's 5k may suck. I rolled my ankle playing basketball tonight. Ice and ibuprofen are my friends.

Segur,

Disregard that, I found the pdf...sounds good. Ill be patient, good luck and thanks

Sounds great, lets make it happen.

Thanks to all of the coaches for another great seminar. Pat, Tony, Jon, EC, Todd, and the rest of the crew were great. After attending a Level I and II, I was able to hear and pick-up things in a whole different light this time around. In fact, I took more notes this time than my first time.

I always come back super motivated for my members and for my own training after being around a group of CrossFitters and talking CF for an entire weekend.

The only downside is there just isn't enough time. We can have a 2 day seminar on just "What is CrossFit". Thanks again to everyone that was a part of it. Congrats to all of the people that set PRs today or that hit some high scores on "Fight gone Burpee."

Most importantly congrats to Niki, Albany CrossFit's newest Level I coach! Great job, I am very proud of you!

gillian is beautiful. 5k's are beautiful. looking forward to tomorrow. 3.2.1.go! :)

As Rx'd in 30mins...in vibram fivefingers.
It was a 5km + route. Feet a little ouchy.

gillian, my oh my. i am so envious. how does one get arms like that?!?! damn those are beautiful. very nice pirouettes and backwalkover to back-handspring! :-)

ken c- that is how i feel about jessica biel. doesn't she do crossfit? she's gorgeous with a killer body, dates justin timberlake, and im sure her bank account isn't hurtin';-- if she has a sub-3 fran ontop of that, i'll be super jealous! ha.

i ran 3 miles today, was planning on doing the same tomorrow so this works well.

#34 made me laugh. Women with muscles are awesome!

hey... haven't had a 5k in a long time.

anyone doing the Canadian Army 1/2 marathon Run Sept 21st?

got roped by my sargeant into doing it

"hey you're into that crossfit thing - I'm puttin' your name in for the team"

I am not a runner by any stretch - 10 K is the longest I have ever gone -- and crossfit and some martial arts training is all I have time for at age 37 and 225#

so, I am going to use crossfit and only crossfit, plus a once a week "long-run", to train for this event which is 12 weeks away

I'll be sure to keep a journal and report my results.

#34 Ken C
Yeah that guy has the perfect life. It would kind of be funny last day before the games on the games website if it was something like, "Athlete Profile: Brad Pitt, 2:20 Fran, 500 lbs deadlift.......knocked up hottest chick in the world twice(really he is 3 for 2)......does stuff for the UN"

I was wondering if there is anybody crossfiting in the northern part of Alaska like the North Pole, Eielson AFB, or Fairbanks areas. If there is anyone please email me at thezcolersdntrun@yahoo.com.

Gillian I am in awe!!!

NBNBNB...

Better Lynne? LOL...I MAY just get your autograph yet...my in-laws live in Aromas...work schedule allowing, that is.

NBNBNB...

Excellent. Hoped for (and did) this one Saturday in lieu of muscle-ups (can't do 'em yet).

3.5 miles through a very hilly neighborhood:
28 minutes

In China at the moment with a good hotel gym, so did the Thruster/Pullup workout today: 14 rounds even with 5 seconds to spare.

Will do MU subs tomorrow (depending on WOD...)

Gillian - awesome video - and great shots of you training in and around NYC. Way to make use of your natural surroundings! Inspiring!

28:00

Oh yeah: And Gillian looks awesome! Who is this woman? Let's see more of her!

When you say 5k, do you mean 3 miles flat? or 3.2 miles or w/e it is?

No running for me today as i ran the last two days, as i was daddy day care,so i will be catching up on the last cycle of wods.

Staff Rutter.

No running for me today as i ran the last two days, as i was daddy day care,so i will be catching up on the last cycle of wods.

Staff Rutter.

Pistols on a phone box-wow!
Spent the weekend on a Stag in Budapest-glad to be back-missed my gang.
Allison-you have email on your facebook-speak soon.

#59 - 5K is 3.1 miles. You must run precisely 3.1 miles or the workout does not count.

#47 - Why in the world run on "shoes" that make your feet hurt?

I've asked a couple times, and never got an answer, and I probably wont get one now - What is the purpose of those silly V-5-fingers? Nothing I have seen or read about them make me feel like they are anything other than a novelty item that is somehow gaining popularity.

CrossFit women are gorgious!

5km - 3.1 miles

Running is different to rowing but you will still be allowed to Crossfit again tomorrow if you row. Cross trainers on the other hand will result in a 3 month ban!

We've covered where to find the Crossfit warm-up along with answering many other Frequently Asked Questions (hint hint)

Cheers, kempie

Dan Diego,

I think I can help. You've learned to ask a question in such a way that you may not EVER get an answer. Congratulations!

Those who own them will think you're a dick; those who don't, like me, don't know the answer and think you're a dick. What you need is someone who owns them and is a dick. That person may not yet exist or frequent these pages. You've positioned yourself outside of the answer market.

I'm not trying to be mean; it's just that we've learned enough about chronically ignored inquisitors here that I'm in a position to share something much more important than new shoe info.

Gillian is definitley crossfit

Staff Rutter, any excuse not to go running. I am just glad to do anything that does not involve my wrists touching anything else. I look like a self harmer!

Staff Menniss

30'57

Haven't run that distance in a long long time and the legs are feeling a bit wobbly.

f: 35/5'7/60kg

Well I ran 5k a few weeks back, couldn't face it on a treadmill so decided to row 5k for the second time.

Time: 23.13.

39 seconds faster than last time on 30.4.08.
Lat time my average was 2.23 and this time it was 2.19. Setting was at 6.

Happy with that as the last time I had my husband for competition and this time I was on my own-e-o.

CF'ing for 2 weeks.

Biceps fried after 2xpullup days (muscle ups are beyond me).

Does anyone have a remedy, besides rest, for DOMS so severe my arms are locked at 90 degrees. It's a novice condition i know and one i have endured several times before. It always seems to take about 5 days to subside, I just want to expedite the process.

Thankfully running 2mrw.

Male 31/5'9"/210
Saturday: 50 Muscle-ups? After I'd stopped laughing I thought what else can I humiliate myself with that isn't going to take me all week? Answer:
50x box jump (24"); 25xJumping pull-ups;50 xkb swing (24kg); 50x lunges (20kg db);50x bench hip exchange;100xpush press (20kg) - no wall ball; 50x burpes;50xback extensions; 15 xdouble unders; 35xbox jumps (yes, I got frustrated with the rope!). time: 44.25. Battered!

Yesterday it seemed like a good idea to do 12x400m:200m. 7.0km in a sedate 45.03

Today: as RX'd: 26.33

I've realised that this is what happens when you don't listen to coach. Please sir, can I have another!

#73 James.
Welcome aboard. ice on affected areas and arnica tablets (they're homeopathic - I'm not sure if they're actual any better than a pacebo but they work for me!) have seen me through years of playing rugby - both codes. Self massage also eased it a little.
My calves are heading the same way so all suggestions welcome!

Just started crossfit. I'm pretty excited because I was a former powerlifter, but because of time and injuries lost my strength and gained size. Now I just want to get in good shape. I'll probably do the workouts and add a few things such as the basic compound workouts(bench, Squat, Row) but I need to get to completing the workouts in a good time first. Wish me luck...

did friday's workout today instead of rest...
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
a sad six rounds haha.

Hoping I'll do well on the run.

this is what we do on rest days... i don't get the "i hate running" people.

you get to go outside! see people! breathe the air!

Hi Everyone!

This is my first post! :)

I have been crossfitting since mid December and am "in love" with the program! I have lost about 40 lbs and made incredible overall strentgh gains! I have been guzzling the kool aid and the zone! With that said...

Gillian is yet another strong and beautiful female that gives me even more inspiration to keep working! Thank you Gillian!

BTW - I am attending my first level 1 cert. in Union city this weekend!!!

I am excited, but, wondering if anyone else attending is interested in splitting cost on a room and/or car?

First day

29:57, way off my previous best, but also better than I expected following a year with minimal working out.

I've been putting this off too long, and finally couldn't come up with any more excuses!

29:57

First day, and this was way off my previous best, but still better than I thought I would do after about a year of hardly working out at all.

I've put it off too long and couldn't come up with anymore excuses. I've heard great things and I'm looking forward to it all!

M/40/186

As Rx'd

23:55

#50 jnw,

I ran the ING Half Marathon in May. I was having problems with my shin so I was only able to run three 6k runs in the two months before the race. I finished much faster than my first one and I had done all kinds of training/running to build up to that one.
Crossfit was a huge help not only with building strenth and endurance but you really learn to push youself. Compared to surviving some of the WODs, pushing myself through the last 3k was easy!
I plan on running the Army run as well.

as rx'd in a geriatric pace at 36.47

44/5 11.5/156

As am recoverng from achilles issues, did first 3.5 km on Xtrainer (don't tut at me!) then got bored and gently jogged the last mile. And guess what! It didn't hurt!! Time was hilarious and won't record it here.

Hooray!! Can I recommend eccentric loading to anyone with an achilles tendinosis (usual internet provisos and cautions apply, etc.)

YOOOOO, Gillian is the BOMB!!!! I train with this girl and she blows everyone out of the water:) Plus she's a hottie!!!

Helllooooooooo! Who is this Gillian chick? What a crossfit babe!!! I want to see more of her:)

Not looking forward to this one. Running 5K at this point is unlikely, more like walking with a little bit of running at this point.

I love the v pull-ups on the traffic light pole. you can tell it's nyc since no one is even phased in the background by what she's doing!!

ran 5k
22:37

29/f/125

BY the way this chick can do 1000 pushups and does "tommy V" without her legs. I saw that and was like "What???"

This girl is going to WIINNNNN the games! She is in sick shape!

28yrs/M/165

Anyone have any tips on mending a strained rotator cuff? Trying to stay away from upper body stuff and focus on legs and running, although I'm closely monitoring that to avoid overuse injuries. Any tips for quicker healing would be appreciated!! Right now, I'm just resting, icing and using tiger balm to ease the soreness.

I think we've seen the last of Dan Diego! Coach is cool. And I love my Vibrams-they're just like CrossFit-you don't get it til you try it.

38/m/240

28:36

26:46

32/F/5'7"/140#

5k in 20:39, almost met pukie, but i did meet his younger brother dry-wretch. that wasn't cool.

33/M/188

28:00

37/M/196

22:50

20:55 (pr)

Gillian!

Looking even stronger than at the cert!
Good Luck at the games, we are pulling for you.

Remember, if you guys come to Asheville, stop on in.

THANK YOU thank you thank you for the great certification in Maine this weekend! Pat, Tony, Todd, Jon and all the other trainers…you all did an awesome job. To the host for letting us use the wicked facility; much appreciated.

We had a 7 hours drive home after it was said and done at 1800 last night. I was expecting the drive to be long and exhausting, but our minds raced with excitement the whole way.

I'll second what Jason (#45) said... This was my second cert but I took more notes than my first. There's no limit to what you can learn. Too bad it's not a wee-bit longer... but I don't know if my posterior chain would hack it!

**QUOTE** On functional movements with Pat: {while showing the motion} “the behind the back wrist curl: Somebody invented that silly shit. That’s not in your DNA.” LOL. Nice Pat.

#50 jnw and #79 amanda
I, too, will be running the Army half in our Nation's Capital this fall. I will also be doing the 5K in support of one of my best friends from my high school days. Crazy, I know.
Amanda, I ran the Ottawa marathon same day as your half. It was my first marathon and I qualified for the Boston Marathon! I have agree with you, CrossFit helped me prepare both mentally and physically for that endurance race. Quitting was never an option.
jnw, where are you posted? Maybe we could do some long runs together.

M/47/6'/185

29:03

meh lame wod, i ran more than a 5k yesterday just for fun.

sub'd rowing 30 min. about 4800m

20:23, goal for next time, 19:30, 200lb

23rd day of shoulder therapy/lower body opportunity
as Rx'd 25:26
Elevation gain (and loss) of 480 feet. Highest elevation 7400'
41/m/66/160

As Rxd

24:38 over hilly terrain

Watching the video made me feel like a wuss.

43/M/6'3"/195

24:40; added way too much time since my last 5k.

40/m/176cm/72kg

As rx'd

23:18

I need some advice.
Running 5k feels a lot easier to me than other CrossFit workouts of similar duration. I have some air and energy left, but I'm just not able to run any faster. I even used a metronome today to keep my cadence at a steady 85/min and tried to maintain POSE all the way. What can I do to become faster?
Any suggestions are welcome.

lots of 5k entries for stats and data:
median time overall: 24:12
women: 27:38

top 20 overall:

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Chris Kamper 18 mins 33 secs M 44 205 YMCA Central Denver
[2] Elvar Thor Karlsson 19 mins 20 secs M 18 188 Bootcamp Iceland
[3] Matthew Smith 19 mins 31 secs M 23 183
[4] Alex Mendis 19 mins 32 secs M 22 158 CrossFit Bodo
[5] Simon Warnos 19 mins 39 secs M 25 170
[6] Rune Lind 19 mins 52 secs M 35 180 CrossFit Bodo
[7] Tom Seastream 19 mins 59 secs M 32 198 WCS
[8] Jim Craig 20 mins 0 secs M 44 125 Solo
[9] David Kummerfeldt 20 mins 5 secs M 25 205 Solo
[10] Jake Howard 20 mins 5 secs M 24 165 STL
[11] kirez reynolds 1| 20 mins 10 secs M 35 203
[12] Bryan Ragon 20 mins 20 secs M 32 160 CrossFit Charlotte
[13] Robert Olajos 20 mins 34 secs M 34 156 CrossFit Toronto
[14] Jon Clingenpeel 20 mins 43 secs M 32 152 Home
[15] Geordan Ganka 20 mins 46 secs M 24 158
[16] David Otto 20 mins 48 secs M 38 158
[17] trampas howe 20 mins 53 secs M 25 176 Harbor City CrossFit
[18] Daniel Hartmann 21 mins 0 secs M 28 210 Crossfit Chattanooga
[19] Robert Taylor-Gill 21 mins 6 secs M 39 154 Nomadic
[20] Joe Cavazos 21 mins 15 secs M 22 152 CrossFit IBO

top women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Laura DeMarco 23 mins 28 secs F 33 155 CFATL
[2] Janell Peske 24 mins 4 secs F 20 140 USNA
[3] Cammy Fortner 24 mins 4 secs F 29 123
[4] Jill G. 25 mins 22 secs F 30 116 BTB CrossFit
[5] Lisa Drechsler 25 mins 38 secs F 47 130 Edmonds, Wa
[6] Devin Barnwell 27 mins 39 secs F 30 0 CF North Atlanta
[7] Sue Chen 28 mins 7 secs F 48 130
[8] Evelyn S 34 mins 58 secs F 24 165
[9] Amanda Barlow 42 mins 8 secs F 30 150
[10] Liz Patton 45 mins 6 secs F 42 150
[11] Delita Wright 58 mins 33 secs F 58 267 Crossfit-SWAT

ranking of the day is shown on the home page now automatically:

www.logsitall.com/login.asp (no login or registration required to see ranking of the day).

-bp

bw 165

25:04 as rx'd

m/23/190/6'0

22:36

8.3 mph pace throughout

1.92 miles...15 min

Gillian - that's excellent!
Good luck and enjoy the Games!

29:31 (PR)

Been a while since i posted but have been frequently reading the comments. I've joined a Crossfit Affiliate gym in Hoboken, NJ and have loved every minute of it. I've realized how a few of my forms were off and have been working hard at correcting them and just performing better.
Ran a 5k yesterday and today am doing Fran with the trainers along with the other members of this affiliate. I love the camaraderie provoked by crossfit and hope to make it to a cert one day.

****************

Did the old CAPS run, but forgot to start my watch! think it was sub 25 mins

30/M/180

50% week. Therefore, 2.5k: 10:19.

This superwoman, Gillian, is my sister. If you think this video is impressive, you should see her in person! I've never seen anyone, guy or girl, push as hard as her...I think she has some type of super power! To answer some of the posts, you were all on the right track. She started out as a gymnast and a track star and then moved over to bodybuilding. CF is a great fit for her, combining strength, power, speed and agility. GOOD LUCK AT THE GAMES GILL!!!!

26:10 - Absolutely horrible. The track had weird inclines on the turns but I just mailed it in anyway.

M/45/6'/175/7500'

23:34 very hilly road loop at 7500'

cfwu

27:43 in basketball shoes.

25/m/5'10"/205

24:22...not my best run, my legs were still sore after Friday, which was my FIRST CrossFit experience! BRING IT ON!

m/36/186

5k=25:48

No excuses. I just suck at running.

m/32/190

3.5 miles

31:55

31:05 need to do more running, I've dropped!

As much as I hate to run, I was hoping to lay off my hands another day so my torn hands could recover! Thanks coach!

F40/5'0"/106#
5K run time-25:05
Felt really good today, lost about 2 minutes when I stopped to talk to an Royal Canadian Dragoon about the IronMan competition he is training for.
Audax et Celer

24:40 -- :12 slower than my PR, but I wasn't feeling too speedy today. T-Rex slowed way down and paced me, which is the only reason I was near my PR.

21:33

HOLY CANNOLI this girl rocks!! Where did she come from? A hidden Soviet training facility in Siberia? Does anyone know her story? I'd say we're looking at the new face/body of Xfit!!!
Can't wait to she how she does at the games...

M/32/6'3/210

24:36

F/32/6'3/178

Completed Run/Walk, Double ACL surgeries complicate things

0200: 4miles w/ 25lbs, 58:06

0730: 2.63miles: 31:27

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

As Rx'd
28:14

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

Run 5K:
22:57

80 degrees and sunny. Light breeze. Beautiful day, except for the running part.

Dan D.
www.CrossFitStickers.com

Muy own WU :) 5 minuts rope jumping Gregs WU.. 2 rounds of 5 MU's and 10 GHD sit ups..

and the BWU..

Time as rex'd: 19.35

New CF PR..!

Back from Iraq! First CrossFit w/o at home!

As Rx'd
26:07

27:30
Another half minute off my time.
Running in VFF's really helps with the POSE running.

Waiting until it cools off tonight to do the WOD.

I know it's not a rest day but I feel I have to share this article with the community:

http://www.nytimes.com/2008/06/23/opinion/23kristol.html?_r=1&hp&oref=slogin

If that link doesn't work, go to the NY Times site and look for William Kristol's column under Op-Ed.

Run & walk approximatley 5 K

Post time to comments

26:04

Sheesh! I guess it would be good to post my time---39:45.

Hi guys, it's Gillian. I am immensely gracious for all of the kind remarks and support. Nicole, Annie, Eva - you girls are my inspiration - you are pioneers carving the path for elite female athletes. I watched the Nasty Girls video back in February (about 100 times in one night) after a co-worker of mine, Paul Knapic introduced me to the site- I was hooked and never looked back. To answer some of your questions, I'm born and raised in Queens, New York. I have been crossfitting for almost 4 months. My first ever WOD was Tommy V and I was obsessed from there after. And a correction to an earlier comment, I did the first 8 climbs that day with only arms and then had to use my legs (which I wasn't sure if it was allowed. Yes, my background is in competitive gymnastics and track and field. Yes, I am the push-up girl, what can I say, I like doing push-ups. I train in NYC at the Black Box, special thanks to Coach P, my mentor for giving me the knowledge, tools and encouragement. Crossfit has changed and enriched my life - there is nothing like it. Right now I am preparing for the games - WOW - less than 2 weeks away. I look forward to meeting lots of great competitors out there and sharing this awesome experience with them. My favorite benchmark is Diane. Handstand push-ups are just as fun as regular ones and you get a buzz from being upside-down. Thanks again.

26:09 as Rx'D on a treadmill, which sucks, but felt very strong and should have pushed it harder, since I ran a 25:13 at a 5K race a month ago.

Have been running all the short intervals (400/800) on a track, and I think I need to map a 5K and 10K route to make things more interesting.

Hey all, this "babe" is my mentor GG! I assure you she is Crossfit's hidden gem. Equipped with smarts, instincts, strength, and grace, she is destined to blow up on this stage. She is a physical wonder, and nothing she does surprises me anymore.

Best of luck Gillian, You Rock!
Anthony

Mission Complete,

I do not know how far I ran, forgot my watch and I am new to this area. Ran for 25 Min according to my POD RUNNER

This is what I was going to do today anyway. Ran on the roads around work, maybe 3.5 miles?

28:22

Wa-wa-wee-wa! I would very much like to make romance inside of her. (I kid, I kid.) Unbelievable BEAUTY!

Nice burn, Coach!

Going to do some biking today instead. I'm doing a 25 mile night ride in Chicago with my brother soon. Can anyone tell me what the equivalent distance is biking to a 5k run? (The trails are fairly flat)

what is the closest crossfit affiliate to north bay ontario?

First ever timed 5k

28:30

Nice hills and dragging the damn dog behind me...

okay love running so here's my chance.
First 5k 080429 21:27 on a track
Second 5k 080530(competition of 127) 24:48 hilly course, 27th place
Third 5k 080623 20:48 on a track

I love personal records, but I love when old ones fall even more. Today felt good.

Amazing, Gill...good luck at the games. You'll kick butt as usual!

21/m/145

5k in 24:43. I know... it sucks. Floyd Knobs hills in southern Indiana. Always feels better afterwards though. I love it

BW 170

22:05

May have been a little longer than 5k.

BW 170

22:05

May have been a little longer than 5k.

#107 memuc

Not that I'm a great runner;

If you are running POSE, your cadence should be 90/min or faster. 85/min is too slow a cadence. If you video yourself running at a slow cadence and then a fast (90/min or faster) you may see an improvement in your POSE. I am always trying to keep my cadence above 90. When I slow down below 90 I start to plod along and get heavy footed and use my hip flexers instead of my ham muscles. If you can, attend a Triathlon Cert or a running endurance Cert.

BW 230

22:16

Quietly Improving - WELCOME HOME!

23/M/5'8 205

5K run=29:17 I'm slow but i finished so I am proud as well

5Mile bike=17:25

Aloha to everyone, and have a great night!

No running for me today, DJD is hell, speed bag 500 hits, heavy bag 100 hits and kettlebell 20k @ 20 reps as many rounds as possible in 30 min. This is an appropriate sub seeing I work at a County Jail. Shooting for 5 rounds
m/50/220

CF Endurance 10K yesterday (45min), I'll take this one off and work on rings/HSPU's.

WOW! Another Beautiful and Strong woman. Great Vid.

wow, gillian,..you look amazing!! congrats!! good luck at the games!!

YES!!! a run. Running is easy. Probably make this a 10k. Did 150 jumping pull-ups and 150 dips to substitute for the 50 muscle ups yesterday. Time- 20:49. Added a 1000m row out of guilt for doing jumping pull-ups.

Gillian, back walkover to back handspring? Unbelievable.

oh yeah, 5k as Rx'd, 23:50

44/m/159#

===========================

23:53

in Hotlanta! This course was awful! hills, turns, blacktop, rough.

First time running 5k in maybe 4-5 years.

22/m/177/6'3"

p.s. gillian you are smokin' hot!

=============================

F/115/33

New PR
5K Run: 27:01

A minute and 20 seconds better than my last time (28:21)

For all you people who are seeing Gillian for the first time, she and I were training partners for three years, I knew then she would be atar. Crossfit training was made for her, the skies the limit. You will see a lot of records fall. Stand back and be ready to see the raise of a superstar!

I was looking forward to the 5K this morning until I went outside and realized how thick the air was from all the smoke. California has a lot of fires burning, which has made the air quality very poor! I feel for my brothers in Santa Cruz, and Napa. I feel like I may do more harm then good if I run at all today. Is the air quality any better at the beach (Stinson, Baker, Santa Cruz)?

Treadmill - 2% Gradient
Time 24.08

5.5K interval run
15 PU
15 PU
10+5 PU
60 roundhouse, body, each leg
40 roundhouse, head, each leg
Frog stand, 60 seconds

Paul M/38/5'8"/180
Quietly Improving, Welcome home. I got back about two months ago. Keep up with the crossfit here at home. On some days it helps a lot.
5K 21:36 almost to the sub 21:00 that I am shooting for. Have to keep pushing.
Hello to all of the men and women in Mosul doing Crossfit. Keep up the good work over there.
Cheers
Paul

45:13

Ran a 5k in Aruba in 20:20. When I ran in last thanksgiving it was a 22:30. Goal: 2 months from today sub 20m

1000 push-ups??

That's at least 2 bags of Skittles, right G?

M/52/180
As rxd=20:28

m/24/170

5K

22:24

2.5 km run on undulating terrain, 10:02.
post- DL practise 3X5
tabata mash of ring dips & 20" box jumps
RD-53, boy do these need work
BJ-141

5 K row

asrx'd 20:14 new pr

SSSSSSS

25:07 PR by 1:30

5K 20:38

5K+

24:39

New to crossfit. I've been doing the WOD for about a week now. The pain and exhaustion feel great. 5k took me 25:23 to complete.

Hmmm, methinks my inquiry on the alleged benefits of what I believe may be nothing more than a novelty item (the 5-fingers), was seen as quite the convenient excuse for the almighty to lay into me for contrary positions I have taken on other subjects. Contrary to your report of my inquisitions consistently being ignored, they do seem to always get responded to - like Miles, above, the response is always "I have them and I like them." WHY is never answered. Leads me to belive the answer is, "Well, 'cause other crossfitters have them."

Yes yes yes, I have pissed people off because I think the F-bomb in the videos, and calling someone a dick for that matter, shows a complete lack of respect for people you don't know; Yes yes yes I have infuriated some for sticking up for the free speach rights of people who, gasp, like Jesus. I have views that aint yours, get over it. Has nothing to do with the question.

You get 100 posts a week with snide and offensive comments in here about people using gloves or wraps, or bad form in videos, or mediocre times or efforts in the exercises, etc. Not a word...and my legit question gets both barrels and name-calling from the Man? Gimme a break.

Welcome back, #134! Thanks for what you do!

23:05 today. My last 5 K was 29+ three months ago. I hav'nt run more than a hundred yards since then. Hmmmmm......must be the Crossfit.

running took me 17:40 personal best now

Last time:
Scaled to 4k - 29:16

Today:
As Rx'ed - 29:05 (PR! -Though not a competitive time, i'm proud of it and look forward to getting many better times in the future.)

The Mrs. did a rest day today since she performed in a dance show in DC this past weekend. For those in the aria, that's her on page C5 of the Washington Post doing that beautiful stag leap :)

I'm so proud, I had to share.

Only my second 5k ever. A little over a minute faster than the first.
30:41 (better pace, but room for improvement)

26:50

left knee and calf started hurting halfway through, so i coudln't keep my 7.5 - 8mpg pace up

#182 Dan Diego

I don't have them. But I did run barefoot the other day here in Arizona during a workout. I really liked it. What I didn't like was the rock that got stuck in my foot. Totally cut me open. Terrible..

Anyway.. I can see the point of the shoe. It's like running barefoot but they protect the feet from getting jacked up like mine.

THAT'S WHY

Miles: I'll send you an e-mail later.

Don Diego,
The 5 Fingers have plenty of "why" behind them, all you need to do is Google. There is ample research out there that supports barefoot running, and why elite level runners wear little on their foot.

The reason CrossFitters are wearing them is probably for the same reason they were created. To alleviate any problems in the foot or lower leg region that may have occurred due western medicines answer to everything... The Pill! Which in our case here would be modern shoes, orthodics, and heel lifts!

42yo/f
wu
run 5k outside
25:05* PR almost 2 min faster!
last 5K run April 29th 27:14

At the firehall so I focused on 1RM deads today; worked up to 385 and then failed twice at 390lbs. This is the most I've lifted at a hall so I'm pleased with that but I'll be happier when I get back over 400lbs. No excuses, but the bar started to slip out of my hands on the last two succesful lifts and that's never happened before. I've lifted 416 and grip wasn't an issue so I'm thinking with better equipment I'd have a better shot at 400lbs. One thing I learned today is that I need to stay more calm and focused in the earlier lifts so I'm not tired by the time I'm reaching my max loads. It's hard to calm the beast when I'm jacked up on coffee and listening to some sweet tunes, though.

Post-1K row in 3:18.7, a PB but the lesson learned was more important. After my first 10 hard pulls I need to stay locked in at 1:40/500m for the middle 600m, start picking up the pace with 300m to go and then just frickin' go for it with 250m left. 25 SPM seemed to be about right for the middle 600m. I think I'm capable of a 3:15 pretty soon...

Oh and thank God we've got Mr. Diego sticking up for the freedom of speech thing, what a martyr.

29/M/5'6/170

5K - 21:06

Dan,

You seemed to be bothered/concerned about not getting a response. I knew why and shared. When I'm done with my sensitivity lessons I'll be able to communicate in less direct terms.

You know what, though? Your tone and attitude seems to have improved significantly. Look at the first line of your post #182!! Is this really the same "Dan Diego" of post #63!? Perhaps my poorly worded, insensitive, rebuke was helpful beyond my expectations. Or...are you in my sensitivity training class?

One more thing. How do you know Jesus gasps?

19'15" as Rx'd - New PR -

This was the end WOD of my double days - ME Deadlifts were first. It is rest time for a bit prior to the Games. Graveayrds and double days is a killer....

GO GILLIAN!!!!!!!!!!!!!!!!!! Good Luck with this. You look amazing!

early in the day, row 2000m: 8:02

ran 5k 22:00

30:46 ack

Question:

Need some advice in regards to epicondylitis. Been re-occuring over the past year. Docs tell me to rest, ice, compression, elevation & anti inflammatories. Been doing all of that. Then try to do pull ups again - it flares up all over again.

I did receive a great suggestion to try massage in an attempt to work the tendon free of any adhesions.

Anyone have any other TTPs that worked for them. ATT I can't do pull ups & it's holding up my ability to train.

Thanks,

MAT

#134 quietly improving

Welcome Home! THANK YOU for your service....enjoy your first workout at home.

Who is that women pictured for the 'WOD'? She is gorgeous. Her physique is what women should be striving for.

Oh! I will post my time later after I run. Just came back from 2-weeks of not training as well as being sick this past weekend.

Still struggling with doing muscle ups, yet, I can do 20+ pull-ups straight. Does anyone have any suggestions?

as rx'd 31:30

Legs did not cooperate. Ran 5 miles timed yesterday, followed by 2 hours of walking around (shopping). In any case, I cut down 30 seconds from my list 5k.

3, 2, 1 Go.

5 km outdoor run = 20:56

so i figured its about time i start posting to keep myself motivated, i've WOD'ing strictly for about 2 months and crossfitting semi-consistently for 4 months prior. i finally decided to buy some elite rings and they just arrived on monday so i've been playing with them for the past 3 days, working towards that infamous muscle-up that everyone strives for at some point in the their Xfit career.

oh, and Gillian, daaaay-am, i love the urban crossfit styles, hahaha, keep it up and good luck at the games.

24/m/194
25:53...first run since a 3 week lower body break for a knee issue. Everything felt good, no pain.

My best so far 27:04. I will break that 27 minute next time.

M/19/6'4"/~176lbs

Just look at my above stats and you know why I didn't run... No need to lose valuable calories... I did 5 x 3 deadlifts today.

185/205/215/225/235PR (for x 3)

Also did alittle L-sit work (more of the N-sit)..

30/m/195

ran 5k as part of a longer run... 40 minutes total, 5k time ~23:00.

25:53

8:17/mile. I was really undone by a 9:10 second mile when I had to stop twice to retie my shoes

Ran 6.4k (4mi) opps! 43min. I suffered in the 100 degree desert heat. I had real trouble keeping my 90 plus cadence with good POSE form. I was almost jogging in place. As soon as I would lean forward my cadence would slow way down and I would return to my old knee lift running form. So there I was with a mile to go and all I could do was jog in place. But, I looked real good! ;) (next time i'm bring water.)

BTW do you ever see a jogger smile? I make it a point to smile or laugh at every car that passes me. It must leave an impression to see a shirtless greybeard, jogging in place (in POSE) in the middle of the desert, laughing.

Previous WOD, 150 pullups 150 dips; 25:40

I just started CrossFit today after a 2month layoff, didn't think I'd be able to run a 5k, but took off to see how far I could go! Didn't bother timing, but made it 3 solid miles in roughly 30 min (slow but much, much better than I expected!!)

m/34/217/5'11

As rx'd
27:28

Love the pics of the ladies...especially the handstand & kettlebell pushup. Awesome.

MAT # 200
Rest. I have the same problem. Got cortisone shots in March, 1 month no upper body work, then 2 weeks at half on anything involving a bar, all on Doc's orders. It just flared on me again, so I'm in the middle of an unplanned rest week. Check the message board under Injuries...there's a ton of discussion on there regarding this issue and some great links for rehab from a variety of sources.

I have strayed, but now I'm CrossFitt'n again...

Warm Up: 'Jiu-Jitsu'ish'

As Rx'd: 28:28 (weird)

I ran this on my lunch break @ The Rush (Uber Globo) on a treadmill. One of the major downsides of this when you forget your iPod, is hearing the pace of the person next to you. Well today I was next to 'Let me turn the treadmill wide open and hold onto it while I pretend I'm running this fast' guy. I swear I almost slapped him. I'm a little frustrated with my time, but you gotta start back somewhere...

Oops. That's the same chick. Awesome nevertheless!

Dan,

The purpose of the fivefingers is to allow people to run barefoot without risking injury to their feet due to debris. Barefoot running is well-researched and I'm sure you can find plenty of articles by running professionals detailing the benefits. The reason people complain about pain in their feet when wearing fivefingers is because they have not yet adjusted their running mechanics back to what they should be. Running in cushioned shoes encourages poor form which leads to injuries. I have been running in fivefingers for 2 years or so (before they came out with additional models and became popular with the CrossFit crowd) and haven't had any problems other than sore calves.

I hope that shed some light on the purpose behind the shoes and why they are beneficial to runners in general and CrossFiters specifically. If you have any other questions feel free to let me know.

===============
-----WOD----------
===============
5k for time: 23:48

17:02

5k for time: 24:10

#200 MAT

I had the same trouble. Here is a few things to try: Good quality fish oil, Cissus Quadrangularis, DMSO and rest. Just give it a break; work on something else till the inflamation dies down. So much of CF is the gripping strength, which can manifest in sore elbows. Check out how that feels and avoid until you recover. Hey, theres always back squats and thrusters.

I have ran 5k 5 times over the last year. Have had knee and ankle issues. Last five times are:
28:11, 26:11, 25:49, 25:03, 24:36

The 24:36 was this morning. Tried to run with Pose technique. Interesting that I have not run in over six months and still had a PR.

m/31/230

CFWU

as Rx'd 29:47, not my best time. I like to be in the 26 min. range. I felt real weak today. My first mile took me 12 min.

i plan to run this on a standard 400 m track. can someone tell me how far i need to run on the final lap to make 200 m? i am assuming 400 m is once around on the inside lane. how do i know which set of painted lines i need to run to for the partial?

thanks

202 Joseph

The transition is the tricky part of the muscle up. I'm no trainer, so check out as many videos as you can find on the muscle up. Coach says the false grip is essential. Here's a great instructional on ringtraining.com: http://www.powerathletesmag.com/pages/muscleup.htm (wfs)

Good luck on getting your first muscle up!

35/m/71"/185lbs.
12 laps on West Hills High School track, Santee, CA
22:23
Don't know actual distance but I will use this as a standard in the future for comparison.

33/F/5'10/155

No 5k today; I'll make it up later this week.

For now -
Back Squat: 190x5x3
Bench Press: 120x5x3
Deadlift: 235.5x5x1

Allison and BMack, thanks for the responses. It seems along with every post from someone who says they used them is "my feet hurt". Thats why I kept pestering for a reason why peeps are using them. They aint free - my misplaced "concern" is some are being led to buy them based only on crossfitters use them. Kinda like the whole glove thing. Bar and Kbell manipulations make them dangerous at times. Someone here told me that, and I completely saw the point. I had asked after reading numerous hostile posts about gloves being used in videos. The hostility wasn't "that's dangerous!" It was "Crossfitters don't use gloves!!" Huh? I now know why, but many a CF'er thinks they're just supposed to be anti-glove.

As for The Man, I don't buy that post #62 brought on all the anger. Obviously my opinions on unrelated subjects are a thorn in your side, and insignificant post #62 presented an opportunity.

Jesus does gasp, so I'm told. And someone who speaks to him told me he is mad at you for cussing at me.

Don "Coach hates me" Diego

#221

Near the end of the back straight-away will be the the mark for the 200. And yes, 400m is on the inside lane.

5k 20:58

22:10

on corp. challenge course
:55 slower than last time

F/37/5'4"/143ish

Treadmill 1% incline. Did 2.5k so could squeeze in during lunch. 15:48 (6mph)

Looked back at old times:
3/11 16:17 Note that said "tried to get up to 6mph, couldn't keep it up"
2/16 Note: walked a few stretches 19:05. (Probably didn't incline back then. Maybe not even on 3/11!)

First CrossFit WOD.. 26:35..I'm looking forward to getting back in shape.

Can anyone tell me, is the "standard" warmup listed in FAQ recommended before runs as well?

Nicole: row 5k 22:32

Coach, you roll me.

Small story for everyone: I did my first triathlon on Saturday. It was the Cascades Edge Sprint in Enumclaw, WA. I did it in 1:32 (be nice, I'm 37 and have never done one before) and used Crossfit exclusively as my training tool. Now, I know that is not a fast time (the winner came in at :55) but man, how many people (present company excluded) could just pick up and do a triathlon? Yep, Crossfit works.

Thanks Coach!

Adam - muchas gracias for the info (you posted while I was typing). Are the calf problems 5-finger related, or are you indicating run-of-the-mill running pain? I personally think that unless you are a child, its too late to start running barefoot or with the 5-fingers. You could I guess, but I think it would take a huge amount of time to toughen up your soles, and re-learn how to run. How long did it take you? Are you still getting used to them? Do you see them hindering speed gains?

CFWU X 2
as Rx'd:
21:42

had to jump off the treadmill a few times as i thought i was going to have an asthma attack and die for sure. Id say i lost enough time to call it 22 minutes.

Fantastic video! Would love to be able to walk like that on my hands...

on top of wod did ''Cindy'' for 16 rounds.

150lbs.

Covered about 3.25 miles in 20 minutes

150lbs.

Covered about 3.25 miles of somewhat hilly terrain in 20 minutes.

As Rx-d, 33:30, but in my defense, the Quantico affiliate course is one of the worst courses I've ever run. Those hills were treacherous! Plus, lost some time running through traffic and railroad tracks.

Dan Diego:

When I first came to CF I spent about 3 months lurking, doing the WOD (or at least my poor excuse for a scaled WOD) and not posting. I did that largely because I sensed, correctly, that this was a community with a certain personality and with certain guidelines, and I wanted to make sure that I didn't inadvertently tick anyone off. I personally prefer to tick people off on purpose so that I can evaluate the consequences beforehand.

It's not the asking or the question, it's the manner of the asking and the tone of the question.

It's not the opinion or belief, it's the manner of expressing the opinion or belief.

When no one had any idea who I might be I was able to have my questions answered pretty readily and completely. To my knowledge I have managed to express my opinions and beliefs in a way that they may contrast with other opinions and beliefs, but not so much in a way that my disagreement reflects on the person who holds the other side.

Chez bingo we call it "entering a room on little feet" (with or without VFF).

YMMV.

25:09

3.1 mi on treadmill...I need to stop skipping my runs.

30 minutes on stationary bike as a substitute.

my group of friends that Crossfit have a little "competition"
going. we are all spread out over the country and decided to do
one "girl" WOD as a challenge, once a month. this month's challenge
is "grace."

WOD: Grace
30 clean and jerk, 135#/95#
for time

subs: 75#
7:20

my jerk 1RM is 105, so that was a limiting factor. it was a perfect
weight, since i struggled with not pressing out the top (10-15 reps
i pressed out.) according to Coach, that's the point where you
should be -- hard enough that your form faulters a bit. i did this
ala "uneven grace" and switched sides every 5 reps. i think it
helped me refocus.

ck

wtf. Gillian Mounsey? that was an awesome video. Is she a professional athlete turned cross fitter? Just wondering??

M/27/207

24'14

last time: 23'29

22:40, not my best time but no calf problems today which have plagued me in the best. Worked squats prior.

Great vid, true feminine beauty and power.

32:45

This was my first WOD.

By the way, I had to walk around 600 m. Is this considered cheating?

Bingo...had we been in the same room and I had asked the question (post 63) directly, you would not have been taken aback or offended in any manner. Because it was asked with no attitude whatsoever. But I guess people can read attitude into a two dimensional post if they must. I know I sure wasn't angry when I asked it. As you wish, I will endeavor to conform or be banished.

I won't pretend to know what YMMV means. Are you cussing at me too??!!

5k then
30 box jumps
7x DB Bear complex
5DB deadlifts
5DB hang cleans
5DB front squat/thrusters
65 lbs total for all
30 box jumps
39:01 total time.

37/m/5'11/165

20(12) Pull-ups, 20(12) Push-ups, 60 Sit-ups, 20 j-squats, 5:52

Run 2400m, 13:27

Gillian is my #1 favorite for the CF Games. She seems to be a very nice and funny person. Great video!!!

35:04. OUCH.

Had to stop 3 times during the 5k. Not making any excuses, but it is due to cramping Vastus Medialus (bilateral) from the Hopper event I attended yesterday at CF Unlimited (Milpitas, CA).

Jolie was in attendance and did the honors of pulling the workout out of the hopper:

3 rounds for time:
400 m run
30 thrusters (95# for males/65# for females)
30 pullups

What a killer workout! That many thrusters and at that weight was the complete murder weapon. Great job by Austin and Joe and the whole crew for an outstanding event.

Check out 23 June 08 issue of Navy Times. Front page for CrossFit.

5.1k run - 24:30

25/M/5'8"/130

21:11

approx 35 mins

So glad to see the 5k on the treadmill I forgot to look at the time. Slower than the last 5k. (I had skipped breakfast and lunch, so no wonder).

Wanted to do this one on the track but it started lashing (typical Scottish Summer) so had to go indoors also the track was still closed due to half marathon that had taken place yesterday.

I really don't like running. I just can't push myself. I find it very fustrating. It is made even worse by the fact that my husband can run a 10k in under 30 mins. If we go out running together he just walks beside me.

Had ordered Starting Strength, it arrived today.
I am well pleased.

37/m/29:24
Just started crossfit last week. Love it

Your Mileage May Vary.

I expressed no wish that you change, only offered my experience. I offered an observation in good faith with the best of intentions. "Conform" as you say or not; I am indifferent, and I am now done.

29/m/5'10"/162

sub row 5k
20.32.0 - pr

glutes gave out 2km in.

That chick could kick my ass.

Gillian - Excellent video! Good luck at the games, you'll do great!

40/M/164

CFWUx3 12:20

5k 40:04
Dang the heat, dang the hills, dang the fact that I haven't done a run the entire year or so I've been doing this. Really pissed, but next time will be better.

21:56 as Rx'd.

I've been doing Crossfit for about 2 months now, last time was 24 something. Running is clearly my best arena.

m/37/195/70"

24:28. Outside, about 85 deg and humid.

About :30 faster than last time, but still a long way from where I should be.

The good news is I had a good time working on Pose form. Thanks!

Oh my goodness. I will give up all of my worldly possessions if Gillian will give me her hand in marriage. I now believe in love at first sight. Thank you, Gillian......call me

Not a measured course +/- 100m: ~21:30

McC****

#247 Dan Diego,

"Because it"(#63)" was asked with no attitude whatsoever"

Please tell me you’re kidding. Your problem isn't the question it's the HOW you asked, it's your approach and tone.

You ask about VFF, then all but say they are a novelty fad (in essence calling the purchasers “suckers” and to defend themselves). Obviously you had already decided on the answer so why bother answering you? And you’ve asked this over multiple days so apparently either people haven’t been answering you or you aren’t getting the answer you want, which seems to be a desire to not spend money so demand an answer that justifies that.

..."Nothing I have seen or read about them make me feel like they are anything other than a novelty item that is somehow gaining popularity". Why not say, “Why do some of you have tattoos, aren’t they just a novelty fad?” Seriously you did the same thing.

You even get an answer from Adam but say he, and his experience, is wrong. This after your initial question phrasing in #63 it isn’t that surprising.

Ever think it's your approach/tone and not your beliefs that people are responding to negatively?

Remember we judge people by ourselves. If you think Coach is looking for a cheap/easy dig, it says more about you than it does about him. It says to me you are the type to go for the cheap shot and so expect others to do likewise.

So before you pull the persecution on me, I know you post as I recognize your name and that’s it. Ask me to go speak on your views/times or whatever and I haven't a clue.

CFWU x 3. 5k in 19:45. I should have done better but I started out really slow for me (7:20 1st mile) and had to kick hard for the last mile (6:00mile) I haven't slept in 37 hours now because of being on call at the hospital and living the Resident physician NAVY DREAM. Keep our Marines and Sailors healthy, that's my motivation to keep going....

32/M/6'2"/215

26:42 5K

32 yom 240 bwt
google mapped a course from last summer
time last summer 29:41
this time: 27:45 approx.
still had trouble on some hillier sections here in california but overall much better especially since the flat treadmills of michigan don't really help much to prepare

Today: 5k row, 17:54. Then CFWU X2, some extra practice on OHS and HSPU.

Saturday: Mt. Evans ascent race (running) 2:22:48, 38th place, 23 MINUTES faster than my time from last year.

Yep, pretty happy with this stuff, seems to be working okay.

MacKenzie's video on uphill running technique from a week ago was extremely timely and invaluable advice. As is almost everything else on this website.

rowed 22:50

Very Impressive, Gill! Funny how no one blinks an eye at a girl doing pullups on a Do Not Walk Sign, Gotta love NY!!!

Dan Diego: For what it's worth, I generally like your posts.

Bwt: 134

Ran 3.2 Miles on a trail. 1.6 up and 1.6 down

21:52

32/m/210/6'5"

24:39

My normal hilly trail route, except for the pouring rain and mud I was running in. Slowed me down a bit, but as long as I keep it under 25 I am okay with it.

M 24 180 69"

3 mi.

20:40

Just back from the Cross Fit Level 1 Certification Seminar in Maine. In a word - Outstanding!

I've been training CrossFit since November, and hardcore (3 on / 1 off) with my brother Will since February. I've been working out consistently (5 days a week) for 29 years, including division 1 sports, competitive martial arts (multiple systems), running, weight lifting, etc...and I had developed a training routine that I thought was fully optimized. Training CrossFit has me in the most balanced athletic shape of my life, and I feel like my legs are at least 5 years younger than when I started training.

I really enjoy the community, but wanted to hold back from posting, as we don't have an affiliate near us, and we do our workouts in our garage or a gym on our own. Attending the Level 1 Certification was an unbelievable experience. In martial arts, you can elevate your game when you train with a genuine master. The CrossFit Certification Seminar provided an opportunity to gain a much deeper understanding of the fundamental CrossFit movements, and a much broader and deeper understanding of CrosFit and the CrossFit community. The instructors, including Pat, Tony, Thomi, Todd, Jon, E.C, and others were extremely knowledgeable, supportive, and helpful. (and I'm sorry that I left some people off this list). Our workouts will be better in every way from this experience, and I thank you all.

My athletic improvement since training CrossFit is a direct correlation to CrossFit's ability to "enable increases in work capacity across broad time and modal domains." The CrossFit Certification will allow me to take my game to the next level. In addition, the exposure to CrossFit's community and philosophy in person - added a new dimension to my appreciation for CrossFit. I'm energized, and proud to be a member of this excellent community, and I highly recommend this seminar!

Respectfully,

Russ Malz

Today - 10 muscle ups (did my first 1 last week). 5K on hilly course. Time: 22:19

Just to add to the above comments. Gill is quite an inspiration. I have known her for about 8yrs now & I have her to thank for so much. Ever since knowing her I've gained 50lbs of muscle from the vast knowledge gained from being in her presence. Congrats Gill, Good Luck at the games!!

#71 James D and #73 Not just fat...:

For DOMS Self-massage as you recommended is excellent - I did 1100 hours study + practice in college, and my simple take on massage is get in there and feel the tissue. That simple. Feel the different layers and fibers of the muscle and CT (connective tissue), and work your way right down to the bone. Simple static pressure even helps release it, or slow "stripping" movements are good. A bit of medium like oil might help, but just enough to ease friction. Grapeseed oil is commonly used, odorless and does not stain. Any oil or lotion will do. My favorite though is a soak in a sauna and self massage there.

Beyond that, drink lots of water, do some mild activity and move the joint through as much ROM as you can handle. And if it's that severe, that's a bit excessive for ideal adaptation, IMHO. Been there myself, of course, on multiple occasions.
===
#148 Davin... I noticed that there's one located in Orillia and one in Barrie. not exactly "close" to North Bay, but that might be as close as it gets up there.
Check out this wickedly amazing link:
http://clevelandcrossfit.com/2008/02/map-of-all-crossfit-gyms.html
===

On a personal note, did Cindy yesterday - got 20 rounds!! Previous best was just under 16.
Woohah!
Mind you, I subbed jumping pullups for kipping (9" fingertips to bottom of rings). I'm still recovering from low back disc/sacrum injury. Re-injured last Tuesday with my first attempt at KB swings (poor choice of my first weight-bearing exercise, very poor choice for this injury). But nonetheless, that's a huge increase in my work capacity. Pushups have always been my limiting factor on these; give me a bar for pullups and I'll get an honest 18 next time. I'm stoked. The metcon was intense!

Have been doing plenty of GTG pushups, pullups, and squats as active rehab, along with hip, ham, and glute stretches.

32 min (3+miles)

cfwu --3x15/25

28/m 145lb
5k in 18 mins.

groan - not a runner but, what the hell... 5k in 35 minutes, ouch.

Incorporated lots of hill climbs in my 5k today. Training for the Games in 2 weeks. I have to say, I am a bit nervous. Just over 3.5 mi in 25:55. Roughly on my average of 21 and change.

23:07

Dan Diego,
I've been wearing FiveFingers for about 3-4 months now and I really enjoy them. I wear them because like gloves, processed food, and knee wraps, God didn't create us with them so the less I wear shoes the better I feel I'm doing things the very-old-fashioned way.
I can't stand being barefoot though so I figured I'd