June 23, 2008

Monday 080623

Run 5 K

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Gillian Mounsey, CrossFit Games 2008 - video [wmv] [mov]

Posted by lauren at June 23, 2008 11:47 AM

hope its not hot here in Atlanta tomorrow!

Comment #1 - Posted by: S.O.C. - 24 yom - 157 at June 22, 2008 7:43 PM

ohhhhhhhh crap

Comment #2 - Posted by: chase at June 22, 2008 7:43 PM

Aw, man. I hate running.

Comment #3 - Posted by: Joe at June 22, 2008 7:45 PM

Perfect :)

Comment #4 - Posted by: lelak at June 22, 2008 7:45 PM

This should be fun with a bruised heel...

Comment #5 - Posted by: Michael Blazek at June 22, 2008 7:45 PM

finally in the top 5

Comment #6 - Posted by: nick at June 22, 2008 7:45 PM

Was waiting for the Run... Everyone Run Faster

Comment #7 - Posted by: RAMBO 6'2 191 24 yrs at June 22, 2008 7:47 PM

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

Comment #8 - Posted by: EB in San Diego at June 22, 2008 7:48 PM

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

Comment #9 - Posted by: Murray- San Diego. M/31/5'10/190/ at June 22, 2008 7:48 PM

This shoulda been Saturdays WOD

Comment #10 - Posted by: deecee 30/M/175 at June 22, 2008 7:49 PM

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

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

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

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

Comment #11 - Posted by: AllisonNYC...Now AllieZona at June 22, 2008 7:49 PM

Perfect. Thank you, Coach.

Comment #12 - Posted by: Lenny M/45/168 Pack Dog at June 22, 2008 7:50 PM

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.

Comment #13 - Posted by: Adam/TempleOwl M/19/6'2"/185 at June 22, 2008 7:57 PM

Good god, how can I keep up with these people.

Comment #14 - Posted by: CAV at June 22, 2008 7:57 PM

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;)

Comment #15 - Posted by: buretto 6'2" 195# 33yom at June 22, 2008 7:59 PM

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.

Comment #16 - Posted by: Keith D at June 22, 2008 8:01 PM

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!

Comment #17 - Posted by: cleverhandz at June 22, 2008 8:02 PM

Holy F-Bomb! Way to go Gillian!

Comment #18 - Posted by: JC at June 22, 2008 8:02 PM

wowwwwwwwwwwww this girl is a powerhouse. Jolie look out

Comment #19 - Posted by: ShaneB at June 22, 2008 8:02 PM

Dude. Dude. She's absurdly hot.

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

Comment #20 - Posted by: Dan at June 22, 2008 8:06 PM

My legs have been begging me to run. Thanks!

Comment #21 - Posted by: Krista at June 22, 2008 8:07 PM

neat gymnastics video! way to go, gillian!

Comment #22 - Posted by: Spider Chick at June 22, 2008 8:08 PM

Holy crap.

Comment #23 - Posted by: gaucoin at June 22, 2008 8:09 PM

Gillian WOW!—'nuf said.

Comment #24 - Posted by: Sharon Miller at June 22, 2008 8:11 PM

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

Comment #25 - Posted by: Andres at June 22, 2008 8:12 PM

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

Comment #26 - Posted by: celeste b. | F | 28 | 5'7" | 135 lbs. at June 22, 2008 8:17 PM

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!

Comment #27 - Posted by: Sean 21/m/5'8"/170 at June 22, 2008 8:20 PM


Comment #28 - Posted by: MikeFB at June 22, 2008 8:22 PM

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.

Comment #29 - Posted by: Jarhead316 at June 22, 2008 8:33 PM

i love cross-fit.

Comment #30 - Posted by: Roy R. 18/M/5'9"/145 at June 22, 2008 8:34 PM

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

Comment #31 - Posted by: Roy R. 18/M/5'9"/145 at June 22, 2008 8:36 PM

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!

Comment #32 - Posted by: tim p_az at June 22, 2008 8:41 PM

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

Comment #33 - Posted by: Jason at June 22, 2008 8:45 PM

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. :)

Comment #34 - Posted by: ken c at June 22, 2008 8:47 PM

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

Comment #35 - Posted by: Steve@CrossFitAffliction at June 22, 2008 8:50 PM

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

Comment #36 - Posted by: Steve@CrossFitAffliction at June 22, 2008 8:50 PM


Comment #37 - Posted by: Mark Brinton at June 22, 2008 8:52 PM

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

Comment #38 - Posted by: T. SEGUR at June 22, 2008 8:56 PM

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

Comment #39 - Posted by: Amadraeus at June 22, 2008 9:01 PM



Comment #40 - Posted by: Greg X-5339 at June 22, 2008 9:01 PM


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

Comment #41 - Posted by: Jarhead316 at June 22, 2008 9:07 PM

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.

Comment #42 - Posted by: TripMN at June 22, 2008 9:14 PM


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

Comment #43 - Posted by: Jarhead316 at June 22, 2008 9:16 PM

Sounds great, lets make it happen.

Comment #44 - Posted by: Mark at June 22, 2008 9:17 PM

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!

Comment #45 - Posted by: Jason Ackerman - Albany CrossFit at June 22, 2008 9:22 PM

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

Comment #46 - Posted by: AmnNiv at June 22, 2008 9:28 PM

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

Comment #47 - Posted by: AlexR/m/6'2"/95kg at June 22, 2008 9:33 PM

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.

Comment #48 - Posted by: nadia shatila at June 22, 2008 9:35 PM

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

Comment #49 - Posted by: daven at June 22, 2008 9:39 PM

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.

Comment #50 - Posted by: jnw at June 22, 2008 9:41 PM

#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"

Comment #51 - Posted by: Adam/TempleOwl M/19/6'2"/185 at June 22, 2008 9:42 PM

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.

Comment #52 - Posted by: jim at June 22, 2008 9:50 PM

Gillian I am in awe!!!

Comment #53 - Posted by: Veronica at June 22, 2008 10:17 PM


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


Comment #54 - Posted by: Bombero559_39/m/5'11''/265# at June 22, 2008 10:23 PM

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...)

Comment #55 - Posted by: Chris M_38/M/175 at June 22, 2008 10:40 PM

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

Comment #56 - Posted by: Andy Petranek at June 22, 2008 10:41 PM


Comment #57 - Posted by: scfd1_9607 at June 22, 2008 10:42 PM

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

Comment #58 - Posted by: Chris M_38/M/175 at June 22, 2008 10:48 PM

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

Comment #59 - Posted by: Jonathan at June 22, 2008 11:00 PM

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.

Comment #60 - Posted by: stephen.CrossfitCatford at June 22, 2008 11:05 PM

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.

Comment #61 - Posted by: stephen.CrossfitCatford at June 22, 2008 11:05 PM

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.

Comment #62 - Posted by: miles@crossfitwestsussex at June 22, 2008 11:08 PM

#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.

Comment #63 - Posted by: Dan Diego at June 22, 2008 11:27 PM

CrossFit women are gorgious!

Comment #64 - Posted by: Matt at June 22, 2008 11:33 PM

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

Comment #65 - Posted by: kempie at June 22, 2008 11:52 PM

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.

Comment #66 - Posted by: Coach at June 23, 2008 12:46 AM

Gillian is definitley crossfit

Comment #67 - Posted by: cjonnyrun/30/6'1"/195/Redding Ca at June 23, 2008 12:48 AM

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

Comment #68 - Posted by: Colin Menniss at June 23, 2008 12:49 AM


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

Comment #69 - Posted by: dudler at June 23, 2008 12:49 AM

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.

Comment #70 - Posted by: Helen - elite400 crossfit northern ireland at June 23, 2008 12:54 AM

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.

Comment #71 - Posted by: James D at June 23, 2008 1:07 AM

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!

Comment #72 - Posted by: Not just fat, deconditioned too! at June 23, 2008 1:08 AM

#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!

Comment #73 - Posted by: Not just fat, deconditioned too! at June 23, 2008 1:21 AM

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.

Comment #74 - Posted by: Eric Bruce at June 23, 2008 1:45 AM

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!

Comment #75 - Posted by: Nick S at June 23, 2008 1:48 AM

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?

Comment #76 - Posted by: Tracy J - F/36/5'10"/155lbs. at June 23, 2008 2:26 AM

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!

Comment #77 - Posted by: Tony D at June 23, 2008 3:04 AM


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!

Comment #78 - Posted by: Tony D at June 23, 2008 3:07 AM


As Rx'd


Comment #79 - Posted by: toby or not toby at June 23, 2008 3:12 AM

#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.

Comment #80 - Posted by: amanda /26/F/5'3/149 at June 23, 2008 3:14 AM

as rx'd in a geriatric pace at 36.47

Comment #81 - Posted by: justanotherchris at June 23, 2008 3:21 AM

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.)

Comment #82 - Posted by: the original Nick K at June 23, 2008 3:22 AM

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

Comment #83 - Posted by: PK at June 23, 2008 3:34 AM

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

Comment #84 - Posted by: NAP at June 23, 2008 3:41 AM

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.

Comment #85 - Posted by: jimbo 38/m/6'1"/280 at June 23, 2008 3:46 AM

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


Comment #86 - Posted by: karianne at June 23, 2008 3:54 AM

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

Comment #87 - Posted by: Jack at June 23, 2008 3:55 AM

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

Comment #88 - Posted by: Jennifer at June 23, 2008 3:58 AM


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.

Comment #89 - Posted by: Rob at June 23, 2008 4:02 AM

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.

Comment #90 - Posted by: miles@crossfitwestsussex at June 23, 2008 4:13 AM



Comment #91 - Posted by: Andy at June 23, 2008 4:14 AM



Comment #92 - Posted by: lelak at June 23, 2008 4:22 AM

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

Comment #93 - Posted by: dave t at June 23, 2008 4:26 AM



Comment #94 - Posted by: joecam at June 23, 2008 4:27 AM



Comment #95 - Posted by: CalmLikeaBomb at June 23, 2008 4:29 AM

20:55 (pr)

Comment #96 - Posted by: narco at June 23, 2008 4:31 AM


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.

Comment #97 - Posted by: Randy at June 23, 2008 4:37 AM

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.

Comment #98 - Posted by: Janine at June 23, 2008 4:37 AM

#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.

Comment #99 - Posted by: Bev K at June 23, 2008 4:38 AM



Comment #100 - Posted by: Richard at June 23, 2008 4:47 AM

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

Comment #101 - Posted by: Will C at June 23, 2008 5:00 AM

sub'd rowing 30 min. about 4800m

Comment #102 - Posted by: Jimi_32/5'9/150 at June 23, 2008 5:02 AM

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

Comment #103 - Posted by: mlubrano/5'10"/208 at June 23, 2008 5:03 AM

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

Comment #104 - Posted by: Puck at June 23, 2008 5:08 AM

As Rxd

24:38 over hilly terrain

Watching the video made me feel like a wuss.


Comment #105 - Posted by: Bob in NoVA at June 23, 2008 5:08 AM

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

Comment #106 - Posted by: Nick 24/M/205 at June 23, 2008 5:12 AM


As rx'd


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.

Comment #107 - Posted by: Memuc at June 23, 2008 5:14 AM

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).


Comment #108 - Posted by: bill patton at June 23, 2008 5:18 AM

bw 165

25:04 as rx'd

Comment #109 - Posted by: paulw at June 23, 2008 5:18 AM



8.3 mph pace throughout

Comment #110 - Posted by: LQ at June 23, 2008 5:23 AM

1.92 miles...15 min

Comment #111 - Posted by: GDJ at June 23, 2008 5:24 AM

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

Comment #112 - Posted by: Leonid S. - CF Evolution, FL at June 23, 2008 5:26 AM

29:31 (PR)

Comment #113 - Posted by: RC` at June 23, 2008 5:37 AM

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.

Comment #114 - Posted by: gaurav at June 23, 2008 5:41 AM


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

Comment #115 - Posted by: dkiernan at June 23, 2008 5:44 AM


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

Comment #116 - Posted by: edevine at June 23, 2008 5:45 AM

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!!!!

Comment #117 - Posted by: Alissa at June 23, 2008 5:47 AM

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

Comment #118 - Posted by: Edwin 25/M/5'8"/175 at June 23, 2008 5:52 AM


23:34 very hilly road loop at 7500'

Comment #119 - Posted by: bckcntryskr at June 23, 2008 5:55 AM


27:43 in basketball shoes.

Comment #120 - Posted by: Nik M/41/165lbs/5f7in at June 23, 2008 5:56 AM


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

Comment #121 - Posted by: Jason at June 23, 2008 5:57 AM



No excuses. I just suck at running.

Comment #122 - Posted by: santoguapo at June 23, 2008 5:57 AM


3.5 miles


Comment #123 - Posted by: elsey,sanger,tx at June 23, 2008 6:00 AM

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

Comment #124 - Posted by: Seiji_m/29/203 at June 23, 2008 6:00 AM

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!

Comment #125 - Posted by: Lysa 43f/128/5'5" at June 23, 2008 6:15 AM

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

Comment #126 - Posted by: Bev K at June 23, 2008 6:16 AM

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.

Comment #127 - Posted by: john heins 24/m/FL/5'11"/179 at June 23, 2008 6:17 AM


Comment #128 - Posted by: Matt B. at June 23, 2008 6:18 AM

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...

Comment #129 - Posted by: BigRed at June 23, 2008 6:21 AM




Completed Run/Walk, Double ACL surgeries complicate things

Comment #130 - Posted by: Andy & Quinn at June 23, 2008 6:23 AM

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

0730: 2.63miles: 31:27

Comment #131 - Posted by: gryf at June 23, 2008 6:26 AM


As Rx'd


Comment #132 - Posted by: rebel4 at June 23, 2008 6:31 AM

Run 5K:

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

Dan D.

Comment #133 - Posted by: Dan D. at June 23, 2008 6:35 AM

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..!

Comment #134 - Posted by: onefinesuri at June 23, 2008 6:37 AM

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

As Rx'd

Comment #135 - Posted by: Quietly Improving m/42/6'/183# at June 23, 2008 6:37 AM

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

Comment #136 - Posted by: SueAnne/F/48/5'6"/130 at June 23, 2008 6:37 AM

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:


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

Comment #137 - Posted by: Dan M. 25/M/73"/225 at June 23, 2008 6:47 AM

Run & walk approximatley 5 K

Post time to comments

Comment #138 - Posted by: peejay2 at June 23, 2008 6:49 AM


Comment #139 - Posted by: Mulcahy at June 23, 2008 6:50 AM

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

Comment #140 - Posted by: peejay2 at June 23, 2008 6:51 AM

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.

Comment #141 - Posted by: Gillian Mounsey at June 23, 2008 6:58 AM

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.

Comment #142 - Posted by: MC at June 23, 2008 7:09 AM

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!

Comment #143 - Posted by: Anthony at June 23, 2008 7:09 AM

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

Comment #144 - Posted by: DoubleJ TDY to Norfolk at June 23, 2008 7:12 AM

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


Comment #145 - Posted by: heyref at June 23, 2008 7:13 AM

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

Nice burn, Coach!

Comment #146 - Posted by: JoeyG at June 23, 2008 7:14 AM

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)

Comment #147 - Posted by: Joe B at June 23, 2008 7:18 AM

what is the closest crossfit affiliate to north bay ontario?

Comment #148 - Posted by: davin at June 23, 2008 7:21 AM

First ever timed 5k


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

Comment #149 - Posted by: Jonathan Rand at June 23, 2008 7:22 AM

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.

Comment #150 - Posted by: brandon at June 23, 2008 7:22 AM

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

Comment #151 - Posted by: Chrissy at June 23, 2008 7:22 AM


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

Comment #152 - Posted by: colin davis at June 23, 2008 7:23 AM

BW 170


May have been a little longer than 5k.

Comment #153 - Posted by: Eric O at June 23, 2008 7:26 AM

BW 170


May have been a little longer than 5k.

Comment #154 - Posted by: Eric O at June 23, 2008 7:27 AM

#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.

Comment #155 - Posted by: Lee in NV M/54/201#/71" at June 23, 2008 7:27 AM

BW 230


Comment #156 - Posted by: JonnyD at June 23, 2008 7:28 AM

Quietly Improving - WELCOME HOME!

Comment #157 - Posted by: caliswo at June 23, 2008 7:29 AM

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!

Comment #158 - Posted by: AirTrafficController at June 23, 2008 7:33 AM

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

Comment #159 - Posted by: Pete at June 23, 2008 7:33 AM

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

Comment #160 - Posted by: Dave G. 22/M/185 CF Milford at June 23, 2008 7:35 AM

WOW! Another Beautiful and Strong woman. Great Vid.

Comment #161 - Posted by: gios at June 23, 2008 7:35 AM

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

Comment #162 - Posted by: GP at June 23, 2008 7:38 AM

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.

Comment #163 - Posted by: kevin at June 23, 2008 7:40 AM

Gillian, back walkover to back handspring? Unbelievable.

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


Comment #164 - Posted by: dcostolo at June 23, 2008 7:44 AM



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

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


p.s. gillian you are smokin' hot!


Comment #165 - Posted by: daltonday at June 23, 2008 7:45 AM


New PR
5K Run: 27:01

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

Comment #166 - Posted by: Spy at June 23, 2008 7:45 AM

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!

Comment #167 - Posted by: sam lumia at June 23, 2008 7:48 AM

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)?

Comment #168 - Posted by: Greg X-5339 at June 23, 2008 7:49 AM

Treadmill - 2% Gradient
Time 24.08

Comment #169 - Posted by: Anj at June 23, 2008 7:49 AM

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

Comment #170 - Posted by: Adam Getchell at June 23, 2008 7:52 AM

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.

Comment #171 - Posted by: Paul G at June 23, 2008 7:55 AM


Comment #172 - Posted by: court at June 23, 2008 7:56 AM

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

Comment #173 - Posted by: Tanner at June 23, 2008 8:03 AM

1000 push-ups??

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

Comment #174 - Posted by: Michael Pommerening at June 23, 2008 8:04 AM

As rxd=20:28

Comment #175 - Posted by: Calgary Colin at June 23, 2008 8:04 AM




Comment #176 - Posted by: moses at June 23, 2008 8:08 AM

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

Comment #177 - Posted by: Rob Corson at June 23, 2008 8:12 AM

5 K row

asrx'd 20:14 new pr


Comment #178 - Posted by: shawn hultquist 36M 195lb CFT 1025 at June 23, 2008 8:12 AM

25:07 PR by 1:30

Comment #179 - Posted by: Murray- San Diego. M/31/5'10/190/ at June 23, 2008 8:22 AM

5K 20:38

Comment #180 - Posted by: Jeremy at June 23, 2008 8:23 AM



Comment #181 - Posted by: JD at June 23, 2008 8:27 AM

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.

Comment #182 - Posted by: Kevin at June 23, 2008 8:33 AM

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.

Comment #183 - Posted by: Dan Diego at June 23, 2008 8:33 AM

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

Comment #184 - Posted by: RV-KY at June 23, 2008 8:35 AM

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.

Comment #185 - Posted by: Anthony at June 23, 2008 8:35 AM

running took me 17:40 personal best now

Comment #186 - Posted by: D at June 23, 2008 8:36 AM

Last time:
Scaled to 4k - 29:16

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.

Comment #187 - Posted by: Turtle 30/m/5'11/171 at June 23, 2008 8:39 AM

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

Comment #188 - Posted by: cathy 41/f/5'10"/160 at June 23, 2008 8:46 AM


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

Comment #189 - Posted by: Matt Vassallo - M/25/159#/5'10 at June 23, 2008 8:49 AM

#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.


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

Comment #190 - Posted by: AllisonNYC...Now AllieZona at June 23, 2008 8:55 AM

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!

Comment #191 - Posted by: BMACK at June 23, 2008 9:03 AM

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

Comment #192 - Posted by: lisaq at June 23, 2008 9:07 AM

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.

Comment #193 - Posted by: gaucoin at June 23, 2008 9:09 AM


5K - 21:06

Comment #194 - Posted by: Shane at June 23, 2008 9:11 AM


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?

Comment #195 - Posted by: Coach at June 23, 2008 9:14 AM

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....

Comment #196 - Posted by: Ian Carver at June 23, 2008 9:16 AM

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

Comment #197 - Posted by: Connie at June 23, 2008 9:21 AM

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

ran 5k 22:00

Comment #198 - Posted by: Petey at June 23, 2008 9:22 AM

30:46 ack

Comment #199 - Posted by: dbones at June 23, 2008 9:23 AM


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.



Comment #200 - Posted by: MAT at June 23, 2008 9:23 AM

#134 quietly improving

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

Comment #201 - Posted by: Lee-crossfit suffolk at June 23, 2008 9:27 AM

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?

Comment #202 - Posted by: Joseph Raymond at June 23, 2008 9:27 AM

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.

Comment #203 - Posted by: Seeker M/39/5'6"/173 at June 23, 2008 9:34 AM

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.

Comment #204 - Posted by: Flashback at June 23, 2008 9:34 AM

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

Comment #205 - Posted by: Nickosaurus at June 23, 2008 9:36 AM

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

Comment #206 - Posted by: Justin at June 23, 2008 9:36 AM


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)..

Comment #207 - Posted by: Nicolas Kizzee at June 23, 2008 9:50 AM


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

Comment #208 - Posted by: SAT at June 23, 2008 9:57 AM


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

Comment #209 - Posted by: jc at June 23, 2008 10:00 AM

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

Comment #210 - Posted by: Lee in NV M/54/201#/71" at June 23, 2008 10:01 AM

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!!)

Comment #211 - Posted by: Kate at June 23, 2008 10:02 AM


As rx'd

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

Comment #212 - Posted by: Keith M at June 23, 2008 10:07 AM

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.

Comment #213 - Posted by: John Folchetti at June 23, 2008 10:07 AM

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...

Comment #214 - Posted by: Hob at June 23, 2008 10:09 AM

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

Comment #215 - Posted by: Keith M at June 23, 2008 10:09 AM


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.

5k for time: 23:48

Comment #216 - Posted by: Adam Drake at June 23, 2008 10:15 AM


Comment #217 - Posted by: sarah scholl at June 23, 2008 10:22 AM

5k for time: 24:10

Comment #218 - Posted by: Jonathan at June 23, 2008 10:22 AM

#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.

Comment #219 - Posted by: Lee in NV M/54/201#/71" at June 23, 2008 10:25 AM

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.

Comment #220 - Posted by: M&T at June 23, 2008 10:27 AM



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.

Comment #221 - Posted by: Jason at June 23, 2008 10:28 AM

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?


Comment #222 - Posted by: danny at June 23, 2008 10:30 AM

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!

Comment #223 - Posted by: Murray- San Diego. M/31/5'10/190/ at June 23, 2008 10:38 AM

12 laps on West Hills High School track, Santee, CA
Don't know actual distance but I will use this as a standard in the future for comparison.

Comment #224 - Posted by: William David at June 23, 2008 10:42 AM


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

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

Comment #225 - Posted by: Laura DeMarco at June 23, 2008 10:42 AM

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

Comment #226 - Posted by: Dan Diego at June 23, 2008 10:43 AM


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

Comment #227 - Posted by: LMD_Matt at June 23, 2008 10:44 AM

5k 20:58

Comment #228 - Posted by: LMD_Matt at June 23, 2008 10:45 AM


on corp. challenge course
:55 slower than last time

Comment #229 - Posted by: steeliekid 173 67" 39 at June 23, 2008 10:46 AM


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!)

Comment #230 - Posted by: Camille at June 23, 2008 10:48 AM

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?

Comment #231 - Posted by: Matteucs at June 23, 2008 10:51 AM

Nicole: row 5k 22:32

Comment #232 - Posted by: jeremy and nicole at June 23, 2008 10:53 AM

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!

Comment #233 - Posted by: Scott Andresen at June 23, 2008 10:56 AM

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?

Comment #234 - Posted by: Dan Diego at June 23, 2008 10:58 AM

as Rx'd:

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...

Comment #235 - Posted by: Rob_ME 40M/190#/5'7" at June 23, 2008 11:01 AM

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

Comment #236 - Posted by: Nik M/41/165lbs/5f7in at June 23, 2008 11:01 AM


Covered about 3.25 miles in 20 minutes

Comment #237 - Posted by: Omaha Ricky at June 23, 2008 11:05 AM


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

Comment #238 - Posted by: Omaha Ricky at June 23, 2008 11:06 AM

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.

Comment #239 - Posted by: Julio V m/30/5'6/189lbs at June 23, 2008 11:06 AM

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).


Comment #240 - Posted by: bingo at June 23, 2008 11:07 AM


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

Comment #241 - Posted by: georgecole3 at June 23, 2008 11:09 AM

30 minutes on stationary bike as a substitute.

Comment #242 - Posted by: Mike R at June 23, 2008 11:11 AM

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#

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.


Comment #243 - Posted by: colleen 31/f/160/68" at June 23, 2008 11:13 AM

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

Comment #244 - Posted by: chris at June 23, 2008 11:16 AM



last time: 23'29

Comment #245 - Posted by: Caleb T. at June 23, 2008 11:16 AM

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.

Comment #246 - Posted by: Smithy m 47 165lbs at June 23, 2008 11:17 AM


This was my first WOD.

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

Comment #247 - Posted by: Petko at June 23, 2008 11:18 AM

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??!!

Comment #248 - Posted by: Dan Diego at June 23, 2008 11:18 AM

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.

Comment #249 - Posted by: jodi colbert at June 23, 2008 11:20 AM


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

Run 2400m, 13:27

Comment #250 - Posted by: epicurius at June 23, 2008 11:26 AM

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

Comment #251 - Posted by: russianbear26 at June 23, 2008 11:27 AM

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.

Comment #252 - Posted by: Herm @ CF Los Altos, CA at June 23, 2008 11:27 AM

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

Comment #253 - Posted by: ChrisB at June 23, 2008 11:34 AM

5.1k run - 24:30

Comment #254 - Posted by: tom at June 23, 2008 11:40 AM



Comment #255 - Posted by: SX at June 23, 2008 11:41 AM

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.

Comment #256 - Posted by: Elaine in Scotland at June 23, 2008 11:42 AM

Just started crossfit last week. Love it

Comment #257 - Posted by: Rick at June 23, 2008 11:43 AM

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.

Comment #258 - Posted by: bingo at June 23, 2008 11:48 AM


sub row 5k
20.32.0 - pr

glutes gave out 2km in.

Comment #259 - Posted by: logan at June 23, 2008 11:52 AM

That chick could kick my ass.

Comment #260 - Posted by: James Wagner at June 23, 2008 11:55 AM

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

Comment #261 - Posted by: eric at June 23, 2008 11:57 AM


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.

Comment #262 - Posted by: BrettL at June 23, 2008 12:08 PM

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.

Comment #263 - Posted by: Valpu at June 23, 2008 12:10 PM


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!

Comment #264 - Posted by: ScottE at June 23, 2008 12:18 PM

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

Comment #265 - Posted by: Gary at June 23, 2008 12:18 PM

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


Comment #266 - Posted by: Scotty McC at June 23, 2008 12:20 PM

#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.

Comment #267 - Posted by: penty at June 23, 2008 12:24 PM

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....

Comment #268 - Posted by: Nate 27/ M/ 150lbs at June 23, 2008 12:24 PM


26:42 5K

Comment #269 - Posted by: Josh at June 23, 2008 12:27 PM

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

Comment #270 - Posted by: brian t at June 23, 2008 12:27 PM

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.

Comment #271 - Posted by: Kamper 44/M/74"/205 at June 23, 2008 12:28 PM

rowed 22:50

Comment #272 - Posted by: LTP at June 23, 2008 12:30 PM

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

Comment #273 - Posted by: Wayne at June 23, 2008 12:30 PM

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

Comment #274 - Posted by: rd at June 23, 2008 12:32 PM

Bwt: 134

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


Comment #275 - Posted by: Speal at June 23, 2008 12:33 PM



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.

Comment #276 - Posted by: Corey at June 23, 2008 12:34 PM

M 24 180 69"

3 mi.


Comment #277 - Posted by: KCFB4 at June 23, 2008 12:35 PM

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!


Russ Malz

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

Comment #278 - Posted by: malzer at June 23, 2008 12:36 PM

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!!

Comment #279 - Posted by: Wayne at June 23, 2008 12:37 PM

#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:

On a personal note, did Cindy yesterday - got 20 rounds!! Previous best was just under 16.
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.

Comment #280 - Posted by: Mike Peiman at June 23, 2008 12:40 PM

32 min (3+miles)

cfwu --3x15/25

Comment #281 - Posted by: budd at June 23, 2008 12:40 PM

28/m 145lb
5k in 18 mins.

Comment #282 - Posted by: gerard mcauliffe at June 23, 2008 12:42 PM

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

Comment #283 - Posted by: John at June 23, 2008 12:45 PM

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.

Comment #284 - Posted by: Josh Wagner at June 23, 2008 12:46 PM


Comment #285 - Posted by: DJF M/38/5'8"/166 at June 23, 2008 12:48 PM

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 give them a try. I don't know how exactly the whole "rocket surgery" scientific crap of it works. One thing I do know is that yesterday I did a WOD with 4 miles of running it while wearing a 16 lb. flak vest and my feet don't hurt me at all. They also seem to help me work on staying balanced mid-foot when lifting. Good enough evidence for me.
If anything, give them a shot and if you don't like working out in them they're great for being in the water or hiking around in.

Coach, I truly hope to meet you someday. Thanks for telling it like it is.

Comment #286 - Posted by: ProPain at June 23, 2008 12:50 PM


as rx'd - 23:58

my best time so far. I've been able to beat my previous 5k times each time since i started cf but this is going to be a tough one to beat.

but, i can do it.


Comment #287 - Posted by: john g at June 23, 2008 12:51 PM

2.5km run

3 laps 420m downhill, 420m uphill


Probably not as steep as the Games site hill but good enough

Cheers, kempie

Comment #288 - Posted by: kempie at June 23, 2008 12:53 PM

Interning at a gym that doesn't have a treadmill and had to stay there, so I rowed a 5k (for the 1st time) rather than ran.

25:54 (PR :) )

Comment #289 - Posted by: gunth 23/f/5'7/177 at June 23, 2008 12:54 PM


Rowed 5K


First time ever rowing more than 2500 meters. Felt good but really had to bust it on the last 1000m to get sub 22:00. Good workout.

Pre and Post WO: playing with my new slosh pipe I made this afternoon. This thing is a monster.

Comment #290 - Posted by: COS at June 23, 2008 12:55 PM

19:59 Treadmill. Was breaking 20 or throwing up trying.

Comment #291 - Posted by: Josh at June 23, 2008 12:55 PM

Is Gillian an official here?

Comment #292 - Posted by: Moose Actual at June 23, 2008 12:57 PM

As rx'd, 4 laps around the 'hood.

Comment #293 - Posted by: JokerHB at June 23, 2008 1:01 PM

Me: 41yo/M/5'10"/175lbs

Warm Up: Greg A's Warm Up 15 reps per exercise + CFWU x 2 with GHD's and HSPU 15 reps per exercise + 3 Bar Muscle Ups (Ouch)

WOD: Run 5K 29:09

On the last two 5k's I have been re-training my body to do the POSE method and consequently, my 5k times right now are rotten. I took some video on this one and I will edit it and send it to the discussion board for critique. At the end of the run today if felt refreshed at how easy it was, and bummed that it was soooo slow. The next time I will run faster.

Have Fun, Train Hard,


Comment #294 - Posted by: Billy at June 23, 2008 1:03 PM



17 seconds longer than my PR at the end of April. Hardly running for almost a month didn't help, and now my calves are SCREAMING! At Aptos High; avg HR 188, peak 194, recovery 65. Thanks Coach.

Comment #295 - Posted by: mas at June 23, 2008 1:05 PM

26:00 5km as part of a Sprint triathlon..not too bad a time for me after swimming 750m and biking 20km

Comment #296 - Posted by: canadian_penguin at June 23, 2008 1:11 PM



First distance run in years, felt pretty good, although slow.

Comment #297 - Posted by: varska at June 23, 2008 1:13 PM

Wow, some thin-skinned folks on here today... it was a questionably phrased question about shoes, not a statement like "the athletes in the video were mediocre and a waste of my time." Dan, I'd love to hear what your reception is like the next time you go to an affiliate! Will you be the guy who stood up to coach, or will you be raped and dragged through the streets? lol

Comment #298 - Posted by: El Cobra at June 23, 2008 1:16 PM

#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:

On a personal note, did Cindy yesterday - got 20 rounds!! Previous best was just under 16.
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.

Comment #299 - Posted by: Mike Peiman at June 23, 2008 1:16 PM

#155 Lee

Thank you, I'll try a faster cadence next time. When I loose my rhythem, I never know whether I'm too fast or too slow for my metronome. I've found out that for the shorter distances like 800m, 85 is too slow anyway. I just believed I wouldn't be able to maintain 90 for more than a couple of minutes. But maybe I can.

Comment #300 - Posted by: Memuc at June 23, 2008 1:16 PM

Forget wonderwoman or supergirl, Gillian is my new female superhero!

Comment #301 - Posted by: Keith M at June 23, 2008 1:26 PM

Dan Diego,

You are kidding, right?!

Bingo is one of the most courteous people on this website.

Apparently, you didn't initially mean to come across as aggressive and rude, but you did. Bingo was trying to diplomatically point out the fact that the way things are "said" affects the way they are answered (or if they are).

As you said - attitude is hard to judge online. That's something you have little control over. However word choice is an altogether different thing. Your choice of words came across very strong.

Consider this - if you read malintent into Bingo's post - who most of us saw was clearly trying to be nice - is it not entirely understandable that others would be able to misread your intent?

Your questions were legitimate, but your phrasing was lacking. That was the problem and why you received some of the responses that you did.

Comment #302 - Posted by: KisLany_FL at June 23, 2008 1:34 PM

question- at the east coast CF games, how many did the prescribed workout in 20 min. A friend and myself did this workout this morning.

Him right over 29 min. (he does a 3 min. Fran)

Me- 32 min.

After finishing, I was wondering who could have done that workout-

1k row and then 5 rounds of 21 SDHP (95#), 15 burpees, and 9 thrusters (95#)

Comment #303 - Posted by: jk at June 23, 2008 1:35 PM

31:37. Slower than last time, but I felt better.

Comment #304 - Posted by: CaliChasM/6'7"/49/250 at June 23, 2008 1:36 PM

I ran the 5K, stopped 3 times to catch my breath and still ran a personal best time of 30:55.

For those that don't want to drive around to find that perfect distance and who do not know about this site, try it out.


Comment #305 - Posted by: Brian_D 40m/6'8"/260# at June 23, 2008 1:37 PM

Here http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf is a link to an article explaining some simple foot drills that all Crossfitters or any athletes should be doing on a regular basis. They take only a couple of minutes and help prevent many common foot problems such as plantar fasciitis, Achilles issues or shin splints that often develop due to our lack of development of the muscles of our lower leg and foot. You can't blame CrossFit for this, but rather the prominent shoe industry. To all the parents out there...allow your child to run bare foot as often as possible for proper development. Particularly outdoors as hard, flat floors whether carpeted or not do not provide the undulating surface for natural strengthening of grass and dirt.
Looking forward to a run tonight!

Comment #306 - Posted by: Shanna Craig at June 23, 2008 1:37 PM

32:40 in the smoke and heat.

Comment #307 - Posted by: Redding Mark S at June 23, 2008 1:39 PM

23:10! I was surprised. I'm going on my third week of doing CrossFit and its so amazing how the "interval" style of training increases your endurance without all of the running. I can't wait to go to the Certification in July!! Thanks!

Comment #308 - Posted by: Spokanegirl22 at June 23, 2008 1:47 PM

23:10! I was surprised. I'm going on my third week of doing CrossFit and its so amazing how the "interval" style of training increases your endurance without all of the running. I can't wait to go to the Certification in July!! Thanks!

Comment #309 - Posted by: Spokanegirl22 at June 23, 2008 1:48 PM


Second time I've done this WOD, Started CF in April...former gymnast...so not a runner! Managed to shave 2 minutes 30 seconds off of time for 37:27.

Comment #310 - Posted by: Heidi at June 23, 2008 1:48 PM

Biked 5 miles instead.

19:25 slow....

Comment #311 - Posted by: (R)evolutionaryThinker at June 23, 2008 1:49 PM


I ordered some VFFs and I might be a dick...
doing my part to make this site better. Woot!

Comment #312 - Posted by: a roden M\40\6'\277 at June 23, 2008 1:52 PM

Todays video is probably one of the best i've watched so far, excellent work Gillian!


as rx'd


Around a 2.5min PB

1st 800m was too fast but pulled a pb at 2.20 of around 12s will have to check the numbers.

Comment #313 - Posted by: Leon R at June 23, 2008 1:58 PM

Started my crossfit routine today. I lifted in the morning (Power Cleans, SLDL, BB Bench) and went on the stepper with a 50lb knapsack (Preparing for my CPAT test) for 20 mins.

Ran the 5k in 21:00 mins flat. My legs were screaming the entire way! Looking forward to what this week has in store :)


Comment #314 - Posted by: Eric at June 23, 2008 1:58 PM



Spent too much time at the Haufbrau yesterday. Arrgghh!

Get some, Go again!

Comment #315 - Posted by: DJ at June 23, 2008 1:59 PM

CFWU x 3

5k: 19:33 (pr)

I did this one this morning on the treadmill. I would have much rather have done this outside... There is something inherently un-crossfit about running on a treadmill. Oh well.

btw, the comments on here today have been great! Great video Gillian!

Comment #316 - Posted by: Derek at June 23, 2008 2:07 PM

Hello everyone, first post.

After fiddling around in the gym for a while I finally got religion when a friend told me about CF. I have been doing it for just over a month now and love it. Depending on the WOD, I do it at home or at the gym, either way I do it alone unfortunately.

I'm going to start posting results, I think it will help me feel less like I'm doing CF alone.

So here goes, first time to run 5K in 12 or 13 years. 27:34

Comment #317 - Posted by: Blinking Dog M/35/5'10"/141# at June 23, 2008 2:15 PM


Comment #318 - Posted by: Neil at June 23, 2008 2:18 PM

24:14 on the track

Comment #319 - Posted by: Sofa King at June 23, 2008 2:19 PM


24:25 (outside)

Comment #320 - Posted by: Ash at June 23, 2008 2:22 PM

WOW!! Gillian...I am scared!

So, Rebecca and I decided to do the WOD from the Southeast Challenge today. She finished in 26:35 and I in 29:12...not too hot! Actually it was really hot and I don't think it helped. Hopefully we won't be seeing any SDHPs or Thrusters at the Games because I hate them!

CrossFit 801

Comment #321 - Posted by: MIranda 801 at June 23, 2008 2:23 PM

My First Post,

This will be my time to improve off of.

CFWU x 2


Not the best but I will get better!!!

Comment #322 - Posted by: Bones at June 23, 2008 2:25 PM



All I could think while running was how much easier it is than Fran.
Last 5k was 26:30.
Been Crossfitting for 7 months and am down over 4 minutes on my 5k.

Comment #323 - Posted by: jg1000 at June 23, 2008 2:27 PM

Ran with Paul because he is faster and better at maintaining pace. Ran down alaskan to the first sculpture in the park. Finishing uphill sucks as bad as I'd hoped.

Pull ups
10 kip, 10 strict, 45/5, 90/5/ 117.5/1, 127.5/1 137.5/1 140/1

A bit of squat work as well.
95 pounds 21 reps fast 21 b2b 10 seconds at bottom. 12 reps before I had to rest. Finished with 2-4-3

Comment #324 - Posted by: JHo at June 23, 2008 2:29 PM

Bozeman, MT

Pete's Hill Sourdough Loop

Comment #325 - Posted by: RyanD at June 23, 2008 2:29 PM

5k 23:50, hilly course. Pretty pleased, seeing as how I hate running!

Comment #326 - Posted by: jwm at June 23, 2008 2:29 PM


As RX'd, on treadmill.


Comment #327 - Posted by: Sams at June 23, 2008 2:37 PM

Holy Hell On Earth...

5k in the desert at 2pm on a trail with only one way out.

I had to stop to hide under a bush to save myself from overheating. I guess I need to toughen up a bit and this certainly helped. WOW.

Ran on the dirt surrounded by rocks and not much else listening to NaS, WuTang, Biggie and LL. You can take the girl out of the city and try to beat it out of her... but you can't take the city out of the girl.

40 minutes which includes walking a little bit up some hills :/ I think I got lost too but I can't be sure.

Sadly this is STILL about 5 minutes better than my 1st and only other time doing a 5k. If I remember Correctly NYE at Midnight in NYC is a little cooler than it was here in AZ today.

I have LOTS of work to do but I'm proud that I did it.

Comment #328 - Posted by: AllisonNYC...Now AllieZona at June 23, 2008 2:38 PM

I'm really looking forward to the time trial, i need to come in sub 19, even after my ankle injury. Gillian is impressive and I for one am impressed, but she has a chest bigger than me until age 24 and that is intimidating!!

Come on...it's ...yeah, give me a soccer girl any day!

Comment #329 - Posted by: Walter Scott Binns III at June 23, 2008 2:38 PM

M/23/152 GregAWu

Subbed 20 minute swim TT: 14 x 25m = 350m

Comment #330 - Posted by: Y. Zhou at June 23, 2008 2:41 PM

6-2/34/260 5K 23:44 on Treadmill....

Been Crossfitting at a globo-gym (24hr Fitness) for about a year now and moving to San Francisco in 2 weeks to join San Francisco Crossfit in the Presidio. Can wait to work out with them since I just signed up for

........IRONMAN Couer d' Alene 2009!!!

Can't wait to break 13 hours!

Comment #331 - Posted by: Ironmantom at June 23, 2008 2:46 PM



Comment #332 - Posted by: KARIM at June 23, 2008 2:47 PM

#300, jk,

No one finished all five rounds. One came up 5 thrusters short. I finished 4 rounds at the 20 minute mark and was completely spent. The cap ratcheted up the intensity for sure.

Comment #333 - Posted by: edevine at June 23, 2008 2:48 PM

6.4 miles 43:00

Comment #334 - Posted by: aglave2 at June 23, 2008 2:53 PM

Ummm...WOW...my wife's right behind me isn't she??

Comment #335 - Posted by: Aush at June 23, 2008 3:03 PM

42yom / 146

Went to the Barbell cert in Ft Worth this weekend and just wanted to say thanks again to Coach Rip, his entire team and Jeff Tucker and the GSX folks for putting on a great cert. The amount of information transfer was phenomenal. This was my first Crossfit cert but I really saw the value in having someone review my form and help make the necessary adjustments to ensure best practices.

I really wanted to run the 5k but I also have been out of doing any MetCons lately with the cert so I pulled a workout from last weeks Navy Seals Posted work outs which combines a 5k with Muscle endurance.

Run 1 mile
50 Burpees
100 Sit ups
Run 1 mile
50 KB Swings (53#)
100 Squats
Run 1.1 mile

36:31 as rx’d

This was a great workout and just what I needed. Runs were (6:00, 6:40, 7:45) so a total of 20:25 for the 3 runs equaling 5k.

Comment #336 - Posted by: mhlane at June 23, 2008 3:07 PM


Outdoors, 78 + sunny, crosswind


Comment #337 - Posted by: bingo at June 23, 2008 3:09 PM

Age 36
BW 150#

As rx'd:


Comment #338 - Posted by: Shawn B. at June 23, 2008 3:10 PM

Such a buzz on the boards today. A Beautiful Woman and Two Angry Men.

Comment #339 - Posted by: Christin Street at June 23, 2008 3:11 PM

#266 Penty - please reread my post #233. I thanked Adam, and then I asked him some followup questions. Anyone who would read attitude into that post is simply pandering to The Man. Even if my original post was questionably phrased, and feelings were hurt, it was minor league compared to other legitimately offensive insults and flames posted here regularly that go ignored by him. I'm baffled it even crossed his radar. I can tell you this - had he not responded with a personal negative rebuke to start it off, most everyone here knows, no one would have responded negatively to the new pariah, Dan Diego.

Comment #340 - Posted by: Dan Diego at June 23, 2008 3:11 PM

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
6 Rounds in 31:05
Individuals are brave when their not face to face with you.

Courage and loyalty are my virtues
A mission is sacred, and I will carry it out until the end, at all costs
American by birth, Lightfighter by choice

Comment #341 - Posted by: Pete at June 23, 2008 3:16 PM

skipped the 5k as i ran one after the CFT on 6-19, time then was 21:22. ran 5k on 6-2 20:40

did the squat workout from a bit ago
overhead squat 45-55-65-75-85
front squat 105-125-145-145-145
back squat 195-215-235-235-255

not really sure what weight i should be using for overhead squats kinda new to them

Comment #342 - Posted by: patrick 26/m/6'1'/182 at June 23, 2008 3:17 PM

CFWU x 3, and did 95# OHS for the last set because I need the extra work
as rx'd
22:08 run done on school track
first timed 5k run since I ran the Susan G. Komen Breast Cancer run and that was over two years ago. Felt good. I think I can get sub 21min next time.

Comment #343 - Posted by: Adam/TempleOwl M/19/6'2"/185 at June 23, 2008 3:18 PM

Run 5 K

run on dirt trail

Time: 29:00

Temp: 110 degree F

Comment #344 - Posted by: jgebbie at June 23, 2008 3:18 PM

She is a goddess

Comment #345 - Posted by: Pete at June 23, 2008 3:19 PM


Worked out in the A.M.
Burpee pyramid pushups 8-1 (3 sets)
Suitcase deadlifts (3sets)
Dumbell jump squats (3sets)
swissball dips (3sets)
single leg overhead cable extensions (3sets)
supersets(3) of
swissball pushups
dumbell hang clean and press
swissball mountain climbers

sfterwards ran the 5K in 20'39"

Comment #346 - Posted by: Jake at June 23, 2008 3:21 PM

What an incredible video! Gillian, you are utterly amazing. I loved the street/gym/park settings and the absolute disinterest of the pedestrians (except one guy). It says so much about CrossFit and the tools we have to get the workout done anywhere. I wish I were 60 years younger so I could follow in your footsteps.

Comment #347 - Posted by: Mary Conover at June 23, 2008 3:23 PM


41 M 190#

ran a 5k yesterday

800 m warmup

10 box jumps (bleacher seat height)
10 seated dips (on bleacher rail)
10 pushups (on bleacher rail with feet on first seat)

then ran bleacher stairs (one side of field)
then ran a 400m+ (lane 10 add about 50 or so meters).

4 rounds (forgot to start watch, right around 30 min. including the warmup.

last two rounds did extra bleacher jumps.


Comment #348 - Posted by: Sniper 64 at June 23, 2008 3:24 PM

At the HS track

30:44 (PR)

Thanks Coach!

Comment #349 - Posted by: FFChad_M/37/6'1"/215 at June 23, 2008 3:27 PM

51 yoa new guy

30'10" on treadmill at 2% incline

Comment #350 - Posted by: Ron F. at June 23, 2008 3:30 PM

40 M 230lbs

5k as rx'd - 39:44 (ick!)

Lots of work to do!

Comment #351 - Posted by: Mercer at June 23, 2008 3:32 PM

25:28 rx'd

Comment #352 - Posted by: Clint at June 23, 2008 3:36 PM


as rx'd on treadmill @ 8mph?
23:30 probably should of stretched out first

Comment #353 - Posted by: Francis Vu Nguyen at June 23, 2008 3:37 PM


5K: 21:57

I was shooting for under 22:00... just barely!

Comment #354 - Posted by: Will at June 23, 2008 3:41 PM


3.5 miles (consistent w/past runs): 20:29.

0:41 faster than last time.

Comment #355 - Posted by: rjf at June 23, 2008 3:53 PM

30:29 on a treadmill
last two were 27:20 and 31:35

Comment #356 - Posted by: Mel at June 23, 2008 4:00 PM

2 mile run in a.m.

Thought I was doing Helen this evening, it seemed long for the run?:
2 laps around track
52.8 pd. KB swing 21 times
12 kipping pull-ups


Comment #357 - Posted by: CenterHorse at June 23, 2008 4:08 PM

3 miles in 32:37. brought it weak today

Comment #358 - Posted by: ecp2 at June 23, 2008 4:09 PM

3 miles in 32:37. brought it weak today

Comment #359 - Posted by: ecp2 at June 23, 2008 4:09 PM

23:10 coulda been faster

Comment #360 - Posted by: Anthony Oteri M/ 5"11/ 180 lbs at June 23, 2008 4:14 PM

I want to see Sevan CRUSH Gillian! You can do it, Sevan! We'll all be cheering for you!

Comment #361 - Posted by: Laz at June 23, 2008 4:18 PM


Did my own WOD today...

3 rds for time of:

50 Double unders
50 Walking lunges (25 ea)
50 GHD Situps
50 Back Extension


Comment #362 - Posted by: Rob at June 23, 2008 4:19 PM

38:03 (PR by 40 sec)

Comment #363 - Posted by: babs 28/f/5'4"/133 at June 23, 2008 4:20 PM

Coach = "The Man"

Finally! After years of wondering, and millions of people asking the question "Who da man?", we now know that, in fact, it's Coach! That actually makes a LOT of sense...I should have figured it out sooner...

Thanks, Dan Diego, for your insightful and enlightening observations!

Perhaps now "Coach" will be able to drop his mild mannered alter ego as the creator of crossfit altogether, and reveal his super-hero identity of "Crossfit Man!" Or.... "Crossfit The Man"...or..."The Crossfit Man"! HMMM.....Still needs some work....

Comment #364 - Posted by: Laz at June 23, 2008 4:27 PM

Ran 10k instead... training for endurance efforts


Comment #365 - Posted by: Chachi_20/5'11''/192'' at June 23, 2008 4:28 PM


Row 5k


Comment #366 - Posted by: Jarod Kastning at June 23, 2008 4:29 PM


100ft walking lunge
50 push-ups
50 double unders
25 knees to elbows
50 box jumps, 24 in
25 ohs, 65#
25 l-pull-ups
50 sit-ups


pre: wux1
post: 50 jumping bar muscle ups for time: 8:44
post post: 5k tonight after work

Comment #367 - Posted by: nadia shatila at June 23, 2008 4:30 PM


100ft walking lunge
50 push-ups
50 double unders
25 knees to elbows
50 box jumps, 24 in
25 ohs, 65#
25 l-pull-ups
50 sit-ups


pre: wux1
post: 50 jumping bar muscle ups for time: 8:44
post post: 5k tonight after work

Comment #368 - Posted by: nadia shatila at June 23, 2008 4:32 PM



Comment #369 - Posted by: TGS at June 23, 2008 4:37 PM





Ran on treadmill, starting from 0mph and cranking up to speed

Comment #370 - Posted by: Adam Rogers at June 23, 2008 4:37 PM


A little bummed but I guess I didn't have it in me today, 1:15 off my PR.

Comment #371 - Posted by: Nolan 25m/6'/183# at June 23, 2008 4:42 PM



Comment #372 - Posted by: Daniel Susskind at June 23, 2008 4:45 PM

Comment #187 - Turtle, the one in Red or White? I live in F'burg, either way she is looking good!


23:34 - I think. It was raining so I used the treadmill, somehow I stopped and restarted it three times which pissed me off to no end. A standard time for me though, I want to get it down to 21:00 or under by September.

Comment #373 - Posted by: Bobby at June 23, 2008 4:49 PM


off pr by over 3 minutes!!!

Comment #374 - Posted by: Kevin McClellan 46/M/194 at June 23, 2008 4:50 PM


Very happy with this. I got shinsplints pretty bad, but my strength and form have gotten so much better since starting CF 3 months ago, so I was pleased with my performance.

Comment #375 - Posted by: Richard 24/m/5'11"/205 at June 23, 2008 4:53 PM

sub'd rowing 5k


then did some K2E and had a good stretch

Comment #376 - Posted by: mbalanda at June 23, 2008 4:54 PM


Time: 27:14

This was my first 5K run in my life. Flat feet, prone to shin splints, bad back, and a reconstructed knee, I was pretty much told to never run long distances. 4 lap loop, my last lap was faster than the first 3 by almost a minute! Conditioning felt great and nothing really hurt other than a little bit in my knee, but even that feels fine now that I'm back home. No shin splints, no cramped feet, no back pain. Now that I know I can finish it and feel this good after, I know I can push it harder next time.

Comment #377 - Posted by: Haya at June 23, 2008 4:55 PM

22:55 pr
treadmill at 8.1mph

Comment #378 - Posted by: BPemberton at June 23, 2008 4:58 PM


3.31 Miles: 28:25

Comment #379 - Posted by: Rob F at June 23, 2008 5:02 PM



A PSA for all the big guys out there that need every edge they can get on run days (like me for example): Claritin might help you function when your allergies flare up, but by no means does it make you CROSSFIT CLEAR! I was in a haze the whole first mile and spent the rest of the run trying to make up for a foggy start.

Comment #380 - Posted by: Will K at June 23, 2008 5:02 PM

Hi I am Gillian's Moma...Watch out she got it all from me! When she was six years old she wore a shirt that drove every one crazy that said"Anything you can do I can do better"..She has been doing it ever since. Too bad, she does not spend all her energy on House work, gardening,taking out the garbage,taking care of her dogs etc..Best of Luck GiGi in calif. Love Moma

Comment #381 - Posted by: Sandy Mounsey at June 23, 2008 5:06 PM

male 35 y/o, 149#, 68"

stretched then ran 5k

Comment #382 - Posted by: Karl at June 23, 2008 5:06 PM

5K exactly.


Comment #383 - Posted by: Jason 6'0" 194 34 chicago at June 23, 2008 5:14 PM



Comment #384 - Posted by: kurtGP at June 23, 2008 5:21 PM

i was thinking about taking one more day off then i saw Gillian's video and i am inspired to do my best. Hot crossfit chicks you rock!

Comment #385 - Posted by: RobShin at June 23, 2008 5:24 PM

28:52 second time running a 5k

First time running 5k was 29:52 on 17May2008

Comment #386 - Posted by: Lenny M/45/168 Pack Dog at June 23, 2008 5:25 PM

5k on treadmill at station
22:40- descending 1/2mile intervals

Comment #387 - Posted by: jpratt at June 23, 2008 5:32 PM

28 minutes 31&NK to 31&NK through lower forest hill then upper.

I put out pretty good. That felt like the fastest I've done it. small steps up and down hill seem to help

Comment #388 - Posted by: LeeA at June 23, 2008 5:33 PM

21:25 as rx'd

still 20 seconds slower than my PR, but 20 seconds faster than last time...

Comment #389 - Posted by: MarcusG 5'10" 170 at June 23, 2008 5:36 PM

24:03 rx'd

Comment #390 - Posted by: LburgMark_25/6'2"/160 at June 23, 2008 5:38 PM


Comment #391 - Posted by: manny at June 23, 2008 5:40 PM

Ran our route in 34:36, what we thought was 5km. It turned out to be 5.6km according to mapmyrun.com.

Comment #392 - Posted by: KenAndTamra at June 23, 2008 5:45 PM


42 seconds slower than 080429 but 2.5K of climbing this time.

Comment #393 - Posted by: overtime M/33/6'1"/200 at June 23, 2008 5:57 PM


Run 5 K

First 2.5 K in about 14:30

Comment #394 - Posted by: Alfie at June 23, 2008 5:59 PM

5 k on a treadmill
Time: 22:54
33 sec faster than last time. still lots of work to do. was dying @ 1 3/4 mi mark largely due to inefficent form.

Comment #395 - Posted by: RLPack at June 23, 2008 6:00 PM

Jodi (F/29/109)
Mobility Drills

185x1 (PR by 5 pounds)

Overhead press


Thrusters 65 pounds x 11

Overhead Squats
105x1 (PR by 10 pounds)

Overall, squats felt awesome, shoulder work all felt horrible. I'm super stoked about my squat PRs though. I haven't done an overhead squat in several months. Maybe next week I'll try for a bodyweight overhead squat.

Comment #396 - Posted by: Jodi Bainbridge - CrossFit Fredericton at June 23, 2008 6:03 PM

22:08 5K in Central Park, very humid, rain had stopped

Wanted to say thanks to Dan Reshef for shooting my video. Great work Dan!

Comment #397 - Posted by: Gillian Mounsey at June 23, 2008 6:07 PM

thanks edevine (#329)

I don't feel so bad. the last round took me around 7min. probably around 25 min. starting round five.

whoever was almost done is a beast. I thought the workout was a bear and a half.

Comment #398 - Posted by: jk at June 23, 2008 6:07 PM

First timed 5k 26:46
First Crossfit WOD

Comment #399 - Posted by: Joe at June 23, 2008 6:08 PM

I never thought a 5K would kick my ass, however, Crossfit comes through again with the "for time". I did manage a 21:45 and proud to say I started the Zone today. I only miss beer, but I will do it.

Thanks to all the instructors that came up to Maine for the Level 1. You were all outstanding.

Comment #400 - Posted by: Nick at June 23, 2008 6:10 PM


5k: 22:22

Comment #401 - Posted by: ken c at June 23, 2008 6:11 PM


Away for a week or so, 90+ degrees in north Texas...

28:03 - a couple of minutes slower than last time.

Comment #402 - Posted by: Rick Cantu at June 23, 2008 6:11 PM


Comment #403 - Posted by: A1C Matt Paulk at June 23, 2008 6:12 PM

30:46 bwt 193 Way to represent the Sweat Box Gillian!

Comment #404 - Posted by: cpuck at June 23, 2008 6:14 PM

5k 25:36

2.5k 17:21

Comment #405 - Posted by: xc_riding_dc at June 23, 2008 6:15 PM

M - 32 - 5'10" - 178# BW

Coach Rut Warm Up

WOD as rx'd: 34:02

WOD 080429: 28:35 - PR Treadmill
WOD 080311: 33:51 - PR Street Course
WOD 080216: 34:00

Notes: Street runs with hills. 77 degrees out, thunderstorm and downpour hit about 1K in and lasted the rest of the run. Never ran in weather like that before. Made the run challenging but very fun.

Glad to nearly tie the Course PR with the added challenge!

PS - Kudos on your run Allison NYC/Zona! Sounds like a heck of a challenge for a city girl! =)

Comment #406 - Posted by: David - Chatt, TN at June 23, 2008 6:16 PM

on a treadmill at vip, not feeling it.

5k in 23:00.

Comment #407 - Posted by: jongb at June 23, 2008 6:17 PM

on a treadmill at vip, not feeling it.

5k in 23:00.

Comment #408 - Posted by: jongb at June 23, 2008 6:20 PM

2 hours of pole vault, then 1st mile 8:53, other 2 in 16:23.

Comment #409 - Posted by: Jbutt at June 23, 2008 6:27 PM


Time: 23:55 as rx'd

Pre: cfwu & x50 95lbs overhead squats

Comment #410 - Posted by: Brent Maier at June 23, 2008 6:28 PM

2.9 miles 23:55 stopped at wrong intersection
felt like ass during the run
did 5x5 hspu , 3x10 alternating pistols

Comment #411 - Posted by: john m at June 23, 2008 6:29 PM

I ran a 5K two days ago and improved my time by about 4 minutes from a month ago.

But I like running, so I did this workout as RX'd. Unfortunately, I have no idea what my time was because I forgot my watch and the iPod cut off in the middle of the run.

It felt fast, but that's easy to say when you have no way to prove it.
- Chad

Comment #412 - Posted by: chad m/29/6'5/220 at June 23, 2008 6:29 PM


As Rx'd

Comment #413 - Posted by: Elroy Brooks at June 23, 2008 6:31 PM


5K : 23:38
Bolsa Chica Wetlands. Cruisy pace with halfway and end burst.
Hot today. 100degF

Comment #414 - Posted by: kik11n at June 23, 2008 6:32 PM


Outside at a track in 100deg+ weather with a camelbak on.

First time I've actually ran the track and gotten an exact 5K length.

Comment #415 - Posted by: Byron D. at June 23, 2008 6:33 PM

5K-24.45. Very suprised with my time. Had not ran over 3 miles in over a year.

I keep hearing about MetCon. What is this and what does it consist of? Any adive will be appreciated.

Comment #416 - Posted by: TB at June 23, 2008 6:37 PM

treadmill @ 1%



Comment #417 - Posted by: Ticotexas at June 23, 2008 6:37 PM

25:46 Ran on track.

Comment #418 - Posted by: SJV at June 23, 2008 6:41 PM

5k as rxd: 29:35 I was shocked that I made it. I was kinda in a zone so it went pretty quick. Never do I run distance this was my first 5k prob could have gone quicker but low pace on the mill and walked up to speed.

Didnt wanna just do 5k never feel a good workout.

So I added my own little Metcon
5 rounds of
25 pushups
25 KB Swings
25 Crunches

Good day Im spent and the new WOD is already up woo hoo.. Get it!

Comment #419 - Posted by: Tony R at June 23, 2008 6:46 PM


Comment #420 - Posted by: NJsurfer/M/6'2"/230 at June 23, 2008 6:46 PM



Comment #421 - Posted by: Olde English at June 23, 2008 6:49 PM





Comment #422 - Posted by: Jamie calgary at June 23, 2008 6:50 PM

5k 25:00

4:02 better than March 11, 2008 time (last time I did 5k)

Comment #423 - Posted by: IllniJason at June 23, 2008 6:51 PM

29yo M 180lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 26:25
Foam roll after
Compared to 080429: 30:11

Comment #424 - Posted by: Sesoku at June 23, 2008 6:55 PM


Comment #425 - Posted by: tom at June 23, 2008 6:57 PM



Comment #426 - Posted by: pfeifalife at June 23, 2008 6:58 PM

I mapped my route using www.mapmyrun.com

It's a pretty cool website. Free.

Comment #427 - Posted by: Lenny M/45/168 Pack Dog at June 23, 2008 7:04 PM


22:12...Still really sore from the thrusters and pulls ups...

Comment #428 - Posted by: Kitsana at June 23, 2008 7:05 PM

I mapped my route using www.mapmyrun.com

It's a pretty cool website. Free.

Comment #429 - Posted by: Lenny M/45/168 Pack Dog at June 23, 2008 7:07 PM

as rx'd
finally, i got an "average" time on something!

Comment #430 - Posted by: stephen at June 23, 2008 7:09 PM

5km run

25:04 (PR in 21:00 range)

Horrible. Knees were screaming the whole way. That's what happens when you stop running altogether for over 6 months, and then decide to do the WoD....


Comment #431 - Posted by: Allan Luomala_39/m/210# at June 23, 2008 7:15 PM

Almost RX'd
31/m 205lbs
5.56 K or 3.45 miles
Time: 23:53
Average KM/ mile 4:17/6:53
calories 532

Comment #432 - Posted by: Brad at June 23, 2008 7:19 PM



Comment #433 - Posted by: elwood at June 23, 2008 7:19 PM


basketball warmup

5K: 27:57

Comment #434 - Posted by: wade at June 23, 2008 7:23 PM


Comment #435 - Posted by: seth c at June 23, 2008 7:24 PM

you are amazing!! i know you'll you give them a run for the money...

Comment #436 - Posted by: Anthony G at June 23, 2008 7:25 PM


As Rx'd

5k On treadmill, 5 min cooldown


So this was my first time ever running 5k. PR! hehe

Comment #437 - Posted by: Aaron at June 23, 2008 7:29 PM


As Rx'd

5k On treadmill, 5 min cooldown


So this was my first time ever running 5k. PR! hehe

Comment #438 - Posted by: Aaron at June 23, 2008 7:29 PM


As Rx'd

5k On treadmill, 5 min cooldown


So this was my first time ever running 5k. PR! hehe

Comment #439 - Posted by: Aaron at June 23, 2008 7:30 PM


Comment #440 - Posted by: Greg X-5339 at June 23, 2008 7:32 PM


5k: 23:00
+200 situps

Comment #441 - Posted by: Rhodes at June 23, 2008 7:35 PM

PR 23:06

Comment #442 - Posted by: StaceySLC--F/28/120 at June 23, 2008 7:43 PM

34 M 195

25:39 PR

Comment #443 - Posted by: Brycen G at June 23, 2008 7:49 PM



Comment #444 - Posted by: Scott at June 23, 2008 7:55 PM

26:08 on Bayshore.
Last time 24:51.
I should not be getting slower.

Comment #445 - Posted by: Garth at June 23, 2008 7:55 PM


5K (after 65# GRACE, time = 6:46)


Cool chick featured in today's post!

Comment #446 - Posted by: Grace, CrossFit Sugar Land, TX at June 23, 2008 7:59 PM


had my AF PT test today.

shaved 17 seconds off my run, from 12:20 to 12:03.
although my physique has definitely improved, my abdominal circumfrence is still the same, 36". Stupid deep fried oreos....

Push ups and sit ups were no problem, 61 and 57 respectively. I stopped after 40 seconds of push ups, and they were unbroken, chest to deck, full extention. You only get 10 points, and no bonus points so why bother?

overall score: 81.2 I know I can do better...but the run and abdominal measurement are still bringing my score down ( you can get up to50 points for the run, up to 30 for the circumfrence; 75 is a passing score. only 10 points each for situps and push ups). I'm glad my run time improved (thanks, coach!), but I resolve to do better.

I am, after all, a crossfitter.

Comment #447 - Posted by: j-seal at June 23, 2008 8:07 PM


No work-out today. Spent 3 hours marching and dancing. I guess you could consider it sports practice. =)

Comment #448 - Posted by: Joshua Holmes at June 23, 2008 8:10 PM

5k around my hilly neighborhood.


I couldn't walk without limping my quads were so sore...
I barely got any sleep last night...
I'm 4 pounds heavier than last time I ran 5k...

And I still set a PR!

Comment #449 - Posted by: PG - 30/M/5'10"/182 at June 23, 2008 8:11 PM


warm-up run 2 miles = 15 minutes
WOD: 5k = 21:56 (bleah, didn't push it today.)
cooldown mile = 7.5 minutes

post: a few rounds of "Chelsea" along with Lee, a guy i met at teh big box interested in startin up CrossFit; had him do a reduced 3-6-8 of pull-push-squat as he's kinda green on squat form; we got thru about 7 rnds n then called it so as not to overdo it on his back/knees

row 5k (cuz i felt guilty for mailin it in on the run)
time = 22:04 (pr!)

well at least i improved the 5k row time.

Comment #450 - Posted by: cleverhandz at June 23, 2008 8:11 PM


Run 5 K

21:44 PR'd this road course again. 17 seconds faster than 080429

Comment #451 - Posted by: jon h at June 23, 2008 8:12 PM

CFWU x2 +15DU/round

WOD 5k on treadmill: 23:19

New PR by almost 3 minutes!

Happy but not satisfied... new goal for end of summer is a sub 20 minute 5k.

Comment #452 - Posted by: Sparky 33/M/5'5"/198 at June 23, 2008 8:13 PM

erm, just checked logsitall about teh row and mistaken!, i wuz, about the row improvement. 5k row pr is actually 21:40. bleah

Comment #453 - Posted by: cleverhandz at June 23, 2008 8:14 PM

and so tired am i now that i forgot to note the extra WOD post run...


75 reps of power snatch @ 75lbs

time = 14:30 (this is most definitely a pr!)

so no improvement on teh run or the row, but i still pr'd somethin

Comment #454 - Posted by: cleverhandz at June 23, 2008 8:19 PM


23:27 pr
Last mile ran in the pouring rain and hail.

Comment #455 - Posted by: R_Spad at June 23, 2008 8:20 PM


Comment #456 - Posted by: Hari at June 23, 2008 8:21 PM

3.3 miles

Last time was 33:25

This run had 2 hills, both in the second half of run. Definitely nice to get out of the gym. My only running high was seeing my wife and son waiting for me in the parking lot at my destination.


Comment #457 - Posted by: Sullinator at June 23, 2008 8:21 PM

A Little over 5k



Comment #458 - Posted by: WarFit at June 23, 2008 8:23 PM

m/28/195 mackey
at the fire station today, and on the treadmill. not as exciting as it sounds.
i don't enjoy running on treadmills... who does?
5k as rx'd: 19:55

m/29/220 tony
5k as rx'd: 26:41

Comment #459 - Posted by: mackey at June 23, 2008 8:27 PM

Ran out Side with the Misses.
5 plus K 25:04 min. Last K in 3:01 felt good

Comment #460 - Posted by: KSC at June 23, 2008 8:29 PM

KB wo w/ 44lbs.

on treadmill @ station.

Comment #461 - Posted by: heymyfree at June 23, 2008 8:39 PM


5 k on a treadmill as rxd

Comment #462 - Posted by: skichiiwa at June 23, 2008 8:40 PM

24th June, 2008

Ran 5km in 26:17

Comment #463 - Posted by: Nait Young at June 23, 2008 8:43 PM

Hilly 5k

Comment #464 - Posted by: Fred Woodaman at June 23, 2008 8:46 PM


Started this program a week ago and have enjoyed it a lot. Glad we are doing some running too.

first time ever running more than 2 miles at once without stopping to walk.

Comment #465 - Posted by: GSGT at June 23, 2008 8:47 PM

Scott m/48
25:23 little disappointed with time, struggled through second mile.

Janet f/49

Comment #466 - Posted by: Scooter2 at June 23, 2008 8:51 PM


28:59 pr

Comment #467 - Posted by: emac at June 23, 2008 8:51 PM


Not bad seeing as my 2 year old Boxer started to slow me down the last 1.5 miles.

Comment #468 - Posted by: Mikey B at June 23, 2008 8:57 PM

Run 5k - ~31:15 on a treadmill, incline = 1.0

Comment #469 - Posted by: MC Warsaw 23/m/6"/230 at June 23, 2008 9:11 PM



Comment #470 - Posted by: Casey Ryska at June 23, 2008 9:15 PM



First time doing it with POSE. About 3 minutes slower than last time. I was going great until I hit the hill then it became super hard trying to POSE up hill. Normally I can just muscle through the hill but decided to stick with technique and had to stop about 3 times to let my "POSE Muscles" recover. Hamstrings hurt more than usual though.

Comment #471 - Posted by: Francisco @CF Pacifica at June 23, 2008 9:19 PM

28:57 that's down from 32:11 from the last time we ran it. I know I can break 28 minutes. Just wish there weren't so many hills. But I have to take what is given to me, huh?

Comment #472 - Posted by: robert at June 23, 2008 9:24 PM

wod as rx'd

Comment #473 - Posted by: Sam L at June 23, 2008 9:34 PM

19:59 5km measured it out. Prior to that: 50 Muscle Ups(minimal jumping) 8:56.

Comment #474 - Posted by: Tim Banfield at June 23, 2008 9:35 PM


yup. i ran the 5 k....i walked when needed because of the narley blister on the ball of my foot. but pose ran 90% of time i was running. i was hoping for sub 45min,so im happy.



Comment #475 - Posted by: Vance Adcock at June 23, 2008 9:42 PM

M/5'10"/ 175 lbs/ age 20

24:50... hot, very hot

Comment #476 - Posted by: DA at June 23, 2008 9:45 PM

MGySgt USMC M/46/6'2"/202

Ran with my Dane and Lab in a dry riverbed for an hour yesterday. Not too hard, just something the boys like to do.

Figured I wouldn't push too hard today, just wanted to see how I felt at the halfway mark and do some interval sprints on the way back. Total time 23:19

10:02 at the halfway point using POSE and about 90% effort. Totally Pleased.

13:17 return time including walking between sprints.

Tried maintaining POSE form for the duration and tonight I think I may have done well in that regard considering I am noticing a slight tightness in the upper ham / lower glute area.

OooRahh CrossFit

Comment #477 - Posted by: W.D. at June 23, 2008 9:47 PM

No warmup, straight from home to Soniat and back:


Shaved 12 secs off of march 23 time in some serious soggy heat.

Comment #478 - Posted by: rbst M/32/5'10"/192 at June 23, 2008 9:57 PM


As Rx'd 22:22.

Knee and lower back were a bit sore today. I think I should pr this the next time around.

Comment #479 - Posted by: Eduardo @CF Pacifica at June 23, 2008 9:58 PM

#172 "court"

Where do you live? There aren't that many "Courts" in the world and 'til now, I've been the only one that I'm aware of on CF...how long have you been doing this?

Comment #480 - Posted by: Court Wing at June 23, 2008 10:06 PM


as rx'd: 23.25

Comment #481 - Posted by: Jack - South Korea at June 23, 2008 10:09 PM


Comment #482 - Posted by: FBC at June 23, 2008 10:17 PM

M/35/5'11"/205/over 25%BF

took me 37 minutes but ran the whole 5k
only second time ever running more than 2 miles at once.

Comment #483 - Posted by: DA at June 23, 2008 10:20 PM


5K - 24:29

Comment #484 - Posted by: FnTX at June 23, 2008 10:21 PM

21:57, something like 1:45 improvement since last time (and approaching my early season h.s. xc 5k times)

Comment #485 - Posted by: avitevet at June 23, 2008 10:24 PM


as rx'd: 22:00

Comment #486 - Posted by: bradw at June 23, 2008 10:33 PM


as Rx'd: 23:38

all on the track.

Comment #487 - Posted by: Zach at June 23, 2008 10:36 PM

As Rx'd : 28:20

Comment #488 - Posted by: Lloydy at June 23, 2008 10:40 PM

22:14 in boots/utes.

Comment #489 - Posted by: bmh004 at June 23, 2008 11:00 PM

M 37 5'10" 150#

(13 laps => 3.25 mi => 5235 m)

23 Jun 2008: 25:23.47 PR


11 Mar 2008: 26:05
16 Feb 2008: 26:49
09 Feb 2008: 26:44
16 Jan 2008: 27:00
28 Dec 2007: 28:02
20 Dec 2007: 28:23
29 Nov 2007: 28:45
26 Sep 2007: 32:06

Comment #490 - Posted by: Apollo Lee at June 23, 2008 11:07 PM


Subbed 5K row:


Still healing up a stress fracture in my foot. Anything that gives me an excuse to use my rower works for me. Could have hit closer to 21:00 but had to take a few pauses when my ass fell asleep and started hurting.

Comment #491 - Posted by: xpaz at June 23, 2008 11:13 PM

800 m run
1500 m row
some gymnastic work
800 m run

Comment #492 - Posted by: kyle m/20/5'11/175 at June 23, 2008 11:22 PM

Mr. Diego,

The calf pain was due to my under/improperly-used muscles readjusting to the way nature intended human locomotion to take place. After modifying my stride and building up steadily I can run in fivefingers without any problems, although I usually run in Free 3.0s. I highly recommend the fivefingers, in conjunction with a detailed audit of running form and practices.

Comment #493 - Posted by: Adam Drake at June 23, 2008 11:47 PM



Comment #494 - Posted by: JC at June 23, 2008 11:58 PM

as rx'd:


Comment #495 - Posted by: Ricky C. 27/m/5'10"/190 at June 24, 2008 1:39 AM

done the 5km on a treadmill 18:43
male 31, 84kg

i do this about 4 times a week tho

Comment #496 - Posted by: marc crowley at June 24, 2008 1:51 AM

Picture clear skies and no wind (bot relatively rare occurances in Iceland), about 1000 people participating in a Midsummer night race that started off at 10:10 pm (and ended close to midnight), in broad daylightand beautiful midnight sun.

I did 5k of course and improved my PR despite the little running done in Crossfit.

As rx'd: 21:01

Comment #497 - Posted by: Leifur Geir / 38/200 at June 24, 2008 2:15 AM

5K - 34m16s

Had to do one mile on treadmills due to aggravated planter fascia. Kinda embarassed at time. It can only get better from here

Comment #498 - Posted by: JPizzle-29/m/220lbs/5'10' at June 24, 2008 3:22 AM


Comment #499 - Posted by: TomO at June 24, 2008 3:24 AM

Did somekind of murph with some buddys who's going into the army with me in exactly 28 days now.

ca 1 mile
50 pullups (tougher than normal, impossible to get a good grip on a wet soccer goal)
100situps (eazy)
200 pushups (hard as shit)
300 squats (not to hard, just to friggin slow)
ca 1mile.

50:04. Well, 20 minutes improvement in one and half month isn't that bad : D Thanks coach!

Comment #500 - Posted by: Eirik at June 24, 2008 3:38 AM

I just started. This is my second WOD - 2.1 miles in 23.51 "Rome wasn't built in a day"

Comment #501 - Posted by: chris galloway at June 24, 2008 3:44 AM

no sweat but it def. did a number on my knee

Comment #502 - Posted by: Kenny at June 24, 2008 3:52 AM





Comment #503 - Posted by: nutfam at June 24, 2008 4:07 AM

Around practice field.

Comment #504 - Posted by: westxun at June 24, 2008 4:51 AM

31 mins My running stinks

Comment #505 - Posted by: Rosie in Atl at June 24, 2008 4:52 AM



Comment #506 - Posted by: amped at June 24, 2008 4:53 AM

As RX'd @ 30m:27s:21t

I have never run this far before in my life (except maybe soccer practice) so this felt amazing. I ran it on a HS track and only did 2 half laps (after lap 4 and lap 9 so I could walk w/the fiance and give the splints a break).

Let me tell you though, this was awesome! Didn't know I had it in me!

Comment #507 - Posted by: DaveB_24.m.247.6'1" at June 24, 2008 5:12 AM


From Rosslyn VA to Marine Corps Memorial (Iwo Jima), to Arlington National Cemetery, to the base of Memorial Bridge, along the Potomac, past Roosevelt Island, back into Rosslyn. Any NOVA CF's know the distance for this route? I completed it in 24:41 (my usual 5K time is 20-21 min. range, so I suspect this is a bit further). My quads were screaming the entire way thanks to Jen and the guys at Crossfit Potomac for devising a brutal quad killer for their Saturday AM park workout. Get some!

Comment #508 - Posted by: Matt in Arlington VA at June 24, 2008 5:22 AM

27:20, i'm usually around 24min. Route was a litle hilly

Comment #509 - Posted by: Brett_nyc at June 24, 2008 5:26 AM



Wow! That felt terrible! Just got back from a 2.5 day patrol with about 1 hour total sleep. I slept a straight 10 hours last night, then spent the day catching up on the work I missed while I was out. I decided to do this run at 1630 local; it is currently 108 degrees F (42 degrees C). I ran around the perimeter of FB Laghman; the course is covered in gravel, loose sand and is full of rolling hills. Regardless of the conditions, this is a terrible time. Looking forward to improving on the next run!


Comment #510 - Posted by: Dave Smyth at June 24, 2008 5:57 AM

on treadmill w/ 1 degree incline.


I've been doing sprint intervals on off days to try to get down to a sub 20 min 5k.
Although, I have a ways to go, I improved my time by 4 minutes.

Crossfit is King!

Comment #511 - Posted by: jimmyg at June 24, 2008 5:59 AM

5K 30:00 mins 1st cross fit WOD ever! New to cross fit not new to working out hard!

Comment #512 - Posted by: JD 26/M/6'4"/260 at June 24, 2008 6:01 AM

5K 30:00 mins 1st cross fit WOD ever! New to cross fit not new to working out hard!

Comment #513 - Posted by: JD 26/M/6'4"/260 at June 24, 2008 6:01 AM

5K 30:00 mins. 1st cross fit WOD ever! New to cross fit not new to working out hard!

Comment #514 - Posted by: JD 26/M/6'4"/260 at June 24, 2008 6:02 AM


As RXd, 31:05. I must have some yellow lab in my background as my hips hurt like the dickens this morning.

Comment #515 - Posted by: Shane at June 24, 2008 6:11 AM


Played 3 games of B-Ball then ran the 5K afterward in 28:20. Wasn't a very good idea to play ball first but I couldn't help it.

Comment #516 - Posted by: elliott at June 24, 2008 6:19 AM


Comment #517 - Posted by: rawhide at June 24, 2008 6:25 AM

#379 Gillian's Moma,

Classic post.

Comment #518 - Posted by: Adam K at June 24, 2008 6:31 AM


average 400 time of 1:42 -around a 400 metre track, so that helped for pacing, but it was tough.

Comment #519 - Posted by: McGill Crossfit at June 24, 2008 6:37 AM

Due to weather, rode a stationary bike for 35:00 instead. A little over 10 miles.

Comment #520 - Posted by: Jack at June 24, 2008 6:49 AM

WOD: 5K run


+1:40 from last year. Ugh... i think i am the only one that POSE running makes slower. i focus so much on my form that i am going slow as molasses. does it feel easier? sure, because i am going so slow! my pace was pretty consistent, which never happened last summer when i would run -- 2 miles at sub 10, one mile 12 or so. in truth, i would just like to be consistent and efficient with my running. i can handle being slow. i have skipped every 5K and 10K for almost a year, but no more. i promise.


Comment #521 - Posted by: colleen 31/f/160/68" at June 24, 2008 7:13 AM

Same hilly-as-hell 5k as always. Ate right before and cramped real bad (stupid). Still a PR despite a minute or two of walking the cramp out.

Comment #522 - Posted by: verdell at June 24, 2008 7:25 AM


Treadmill @ 1.5% incline


2 mins off my PB. First 3km was a PB.

Comment #523 - Posted by: MattM76 at June 24, 2008 7:34 AM

26:05 on Treadmill

Comment #524 - Posted by: Hoshang at June 24, 2008 7:36 AM


Comment #525 - Posted by: JENNY O. 37F/125# at June 24, 2008 7:46 AM

24:36 outside
Still very smokey from all of the fires

Comment #526 - Posted by: schmurple at June 24, 2008 7:49 AM

did my 2nd 5k race over the weekend in over a year. have only been xfit for the past 6 months,
last week 5k 20:05
this week 5k 19:30.

Comment #527 - Posted by: rich in st somewhere at June 24, 2008 8:01 AM


Ran 3 miles (just under 5k)

20:53 (pr!)

Comment #528 - Posted by: Jensen at June 24, 2008 8:21 AM

CFWU- minus pu's
added a couple small loops on to my normal 5k, but still a slow time.

Comment #529 - Posted by: verve at June 24, 2008 8:22 AM


24:15 (on 1% treadmill for benchmark comparisons)

wimped out around 4K, but sped up at the end, 2 minutes faster than April which was my PR

Comment #530 - Posted by: mikeyb at June 24, 2008 8:32 AM


Comment #531 - Posted by: Maurkov at June 24, 2008 8:32 AM


Cut three minutes and 30sec off my last time in April and it's about 20 degrees hotter! I also haven't ran in about two weeks! Thank you Crossfit, I am a true believer. Amazing!

Comment #532 - Posted by: Jenny at June 24, 2008 8:33 AM

Missed the last one and my time suffered on this one.



Comment #533 - Posted by: pete mielo at June 24, 2008 8:46 AM


good pace with 2 30s walks

first time in my life that I almost enjoyed running....almost.

Comment #534 - Posted by: DVB at June 24, 2008 8:57 AM

Only had time for one round of week 5 Pose running before work. Will try to finish the second half tomorrow.

Comment #535 - Posted by: Kelly Moore at June 24, 2008 9:09 AM


Did Griff instead -13:09

Comment #536 - Posted by: Stretch at June 24, 2008 9:12 AM


24:00 on treadmill - worst time in years; lots of cramps. Not sure what was wrong. Very odd.

Comment #537 - Posted by: DJB at June 24, 2008 9:22 AM

M 35/226


Comment #538 - Posted by: S.Seumae at June 24, 2008 9:27 AM

AWESOME video Gillian!

I was going to skip the workout today...
too busy - then I watched the video "3-2-1... GO!"
Thanks for the inspiration Gillian!

Soft Sand RUN at the Beach
(lot's of "Sand Dune" formations from the tides, made for a lot harder run on hillsides of the Dunes)

Time: 42:48
45 - 5'8" - 125#

(Felt pretty good energy... Must have been from the ZONE snack I had 2-hrs prior to my run)

Comment #539 - Posted by: DorothyinOZ at June 24, 2008 9:49 AM

M 38/6'2"/246


My first 5K since starting CrossFit first week of April of this year. I was more worried about finishing it then my time. I was glad to get under 30 minutes and just complete it. I have not run more than 1 mile at time for about 12 years. My time is definitely evidence to me that CrossFit workouts improve fitness across a broad range, because I would not have completed 5K before I started CrossFit. I watched one of the videos where Coach talks about putting all the great/beneficial workouts in "the hopper" and importance of completing the WODs that come out that you dread the most the other day, and then the WODs of 50 Muscle-ups for time and a 5K came up over the next couple of days. 2 WODs that I dreaded and skipped when they came up previously. I completed a scaled workout for the 50 Muscle-ups, 150 pull-ups/dips as I have no rings and no muscle-ups :), and did the 5K.

Thanks to Coach's motivation/inspiration in the video, instead of dreading these WODs, I was a little excited about them.

Thanks Coach.

Comment #540 - Posted by: John P. at June 24, 2008 10:03 AM

rowed 5k in 23.03 first time rowing any kind of distance, loved it.

Comment #541 - Posted by: CRussell at June 24, 2008 10:12 AM

ran 3.1 miles on treadmill with 1.0 grade.


Comment #542 - Posted by: TMar at June 24, 2008 10:14 AM


Comment #543 - Posted by: quallnow at June 24, 2008 10:16 AM

Age 52/BW 250# subbed 5K row for run = 22:11.4 PR (23:23.6 last go round).

Comment #544 - Posted by: Stan K at June 24, 2008 10:17 AM


Comment #545 - Posted by: Jaeger at June 24, 2008 10:22 AM

Someone was looking for an affiliate in Rhode Island (sorry, can't find the post). Dale Saran in Middletown, just over the bridge from Newport. Crossfit Veritas.

Wow, Nina! Just...wow. Don't be a stranger. We want to know how you are doing. We want to give you a lift.

Welcome aboard. Fasten your seatbelt.

Comment #546 - Posted by: bingo at June 24, 2008 11:23 AM

ran it today....21:56 for 3.2 miles

Comment #547 - Posted by: isaiah at June 24, 2008 11:30 AM


19:18 on a treadmill at the gym.

Comment #548 - Posted by: Dave at June 24, 2008 11:37 AM


Comment #549 - Posted by: jb305 at June 24, 2008 11:48 AM

5K outside

Comment #550 - Posted by: Jeff & Charity @ CF Snohomish at June 24, 2008 11:52 AM

36/m 185
3.65 miles in 29:05 outside

Comment #551 - Posted by: sudzo at June 24, 2008 11:57 AM

5K run, outside @ track

time = 23:09

52 sec slower than PR
1rst 5K doing POSE running

Comment #552 - Posted by: Paul S_29/185/6'0 at June 24, 2008 12:04 PM

30:32 Hilly & Hot

Comment #553 - Posted by: Greg 48/70"/210/3/17/08 at June 24, 2008 12:11 PM

Dan Diego,
I'll answer your question...
They are a compromise to running/working-out barefoot. Try running barefoot (on grass or something) and you'll know what I mean. The foot hits the ground differently than in a shoe. Wrap your foot in padding and you'll pound your foot into the ground...go barefoot and you're as light as a feather. It's super-easy to groove your technique. It was trippy once I got to about 3 1/2 kms, I felt like I was running backwards...
Does that answer your question?
I also like that they cover the toes (unlike sandals) and are machine washable.
I'm running a sprint triathlon in august in them...there's only a 2 km run, so I'll be able to open up. I have the classics (without the strap).
They are cheaper (less expensive) than any of the other (bare-foot style) shoes like nike frees (which, IMO is uglier than the VFF) at less than half the price.
Thanks for chiming in Coach...I laughed my ass off!!

Comment #554 - Posted by: AlexR/m/6'2"/95kg at June 24, 2008 12:18 PM

“new pariah, Dan Diego”

Seriously dude, work on that persecution complex you have. You start off as a condescending ass then the second you get called on it you cry “pariah”.

“Anyone who would read attitude into that post is simply pandering to The Man.”

Pandering? Give me a break. So anyone who disagrees with you has an agenda external to the issue? It is never about the issue when others disagree, it’s always about personal vendettas and sucking up? Basically you have set up the situation where you aren’t having a real discussion because a real discussion requires others who disagree, but according to you anyone who disagrees is only doing for ulterior motives. This sets it up so you always win and never ever have think or to change your mind.

Your email says “geek”, so let’s push this into logic and science, and prove I’m pandering. Yes, more people responded to you than if coach hadn’t. I at least thought, a better “more sensitive explanation” would benefit you more since you seemed to miss Coach’s point since you seem to need sensitivity. So, yes some of us decide to chime in to clarify FOR YOU what you seemed to not “get”. We weren’t pandering, we were trying to help, apparently you don’t need help. All you processed to do was make yourself look bad and insult or be rude to people who have huge reputation for being nice and humble. Jesus, I’m sure is proud. Way to represent.

Dan Deigo,(#234)"I personally think that unless you are a child, its too late to start running barefoot or with the 5-fingers."

If you aren’t being adversarial, what are you being? Several people have told you they HAVE changed their running style as adults and yet you say you think this as a valid counterpoint? Look at the evidence, what you “personally think” is wrong.

Unless you’ve been asleep and haven’t noticed, Coach has started posting a lot more often on the board recently. I’d say he just happened to decide to respond to you, I doubt very much he cares about your opinion on cussing in the videos or much else. He comment on Jesus gasping seemed to have more to do with your grammar and phrasing than anything else.

You can go back to playing the victim now, you seem to like it. Personally I’m through.

Comment #555 - Posted by: penty at June 24, 2008 12:19 PM

Didn't get a chance to post this yesterday:



Ran outdoors on a dirt path in a park -- two laps for a 5k -- hot and muggy. The second lap was much faster than the first as it has been a while since I have run a 5k and my pacing was off. I used to run these a whole lot faster a decade or so ago, so I want to see if I can get my time down by a few minutes.

Comment #556 - Posted by: joebot at June 24, 2008 1:10 PM


did my AF PT test on Monday. Scored 81.2. Run time was 12:03, an improvement of 17 seconds over my previous time. Push and sit ups were easy, but still losing too many points on the abdominal circumfrence and the run. But I will keep trying to improve.

I am, after all, a Crossfitter.

Comment #557 - Posted by: j-seal at June 24, 2008 1:18 PM

26:04 - keep trying to get below 26, and even worse, back to my pr 22:34.

Comment #558 - Posted by: blatz 29yom/6'3"/220lbs at June 24, 2008 1:39 PM

half: 1.6 miles 15 min

first time running in last 6 months due to knee injury

Comment #559 - Posted by: sg 28/m/6'2/185 at June 24, 2008 2:11 PM

CFWUx2 with 5 min of ab work and lots of stretching.+ 2 sets of 10
each HSPU face touching the first 10lb plate in the stack of 3 (about
3 1/2 inchs)
two of these my feet came away from the wall and I was still able to
do the push up and come back! that was a cool feeling!Time to take
away one plate and try for lower. ;-)

5k time 30:27 up 3.16 seconds.
Ran outside, various terrain, steepest hill was at a 45% incline.
Practiced some POSE running concentrating on form and before I knew
it, it was hard going back to my usual running style. Felt easier
although I was much slower. I'll keep working on the Pose style and
see if I can get the form down and shave off that extra time.

Right shoulder still not right, so for snatches I used the 45# bar and
then moved lighter to the 15 to work on form. I think my shoulder is a
bit injured, didn't feel like just a soreness.

Bothered me a little on the pulls ups during warm up, but didn't seem
to bother me on my HSPU.


Comment #560 - Posted by: Lysa 43f/128/5'5" at June 24, 2008 2:20 PM

I really want to break 20 minutes before soccer starts in August

Comment #561 - Posted by: Keith D at June 24, 2008 2:37 PM


Comment #562 - Posted by: Neil in Lakeland, Florida. at June 24, 2008 3:01 PM


Running=good (I think). Me=not good at it (yet). But, "large breed" and all, I do it any way. 2 miles in (2.16, actually), got a call...I was at 24:00 right at 2 miles, which is a good pace for me. Cancelled enroute to call, returned and added the next due mile in a little under 12:00. Avg. HR: 152. On TM, varied speeds (6 mph is my goal) @ 1% grade.


Comment #563 - Posted by: Bombero559/39/M/71"/260# at June 24, 2008 3:29 PM


As rx'd, on treadmill: 23:45. One minute faster than last time.

More better faster

Comment #564 - Posted by: Marty at June 24, 2008 3:54 PM

36 M 168#


Comment #565 - Posted by: DWag_AZ at June 24, 2008 4:34 PM


Comment #566 - Posted by: tim at June 24, 2008 4:37 PM

Day 15 of my 1000 day diet.
2 miles in 20:45. Last time 5K in 39:40.

Comment #567 - Posted by: brank at June 24, 2008 4:42 PM


Warm up - 17 min active warmup with light running and sprints

5k- 19:06

Splits - first 200m 45s mile 1- 6:20 mile 2- 6:12
3rd mile 3-5:51

I felt like quitting the whole time!!

Comment #568 - Posted by: Ian - South Korea Busan - at June 24, 2008 5:05 PM


as Rx'd, 19:42

Comment #569 - Posted by: JR at June 24, 2008 5:07 PM


34:00 - my knee is killing me - but pressing on.

Comment #570 - Posted by: discogirl at June 24, 2008 5:12 PM

Biked to work instead, ran the green belt once after ride home.

Comment #571 - Posted by: Doug at June 24, 2008 5:21 PM

Ran 3.4 miles in 23:52. Works out to 6:57 pace, or a 21:34 5k.

Comment #572 - Posted by: justinrocks M/34/175/6'1" at June 24, 2008 5:35 PM

In the middle of my PCS move. 23:20 on a treadmill at the Spring Hill Marriott in Norfolk, VA.

Comment #573 - Posted by: jek - M/36/66"/160lbs at June 24, 2008 6:40 PM


As rx'd (treadmill) - 22:30

Comment #574 - Posted by: tdapnyc at June 24, 2008 6:41 PM

5K SUB 3 miles


Compare to 080429


Comment #575 - Posted by: Louis Herrera Jr. 49 70" 178 at June 24, 2008 7:09 PM

Screwed up the conversion from miles to kilometers.

3.5 K in 18:34 minutes. Changed form and calves not use to running caused a bit of cramping.

Comment #576 - Posted by: Luneleger at June 24, 2008 7:09 PM


row 1500 meters

run :46::00

Comment #577 - Posted by: Buela at June 24, 2008 7:10 PM

ran 5k 31:30

Comment #578 - Posted by: johnmc at June 24, 2008 8:02 PM

ran 3.31 mi on treadmill .5%

Comment #579 - Posted by: johnmc at June 24, 2008 8:04 PM


Comment #580 - Posted by: Jen P F_25_155_5'9" at June 24, 2008 8:05 PM

Northridge 5K


Comment #581 - Posted by: headonkey at June 24, 2008 8:28 PM


1st 5K outside, mapmyrun.com, 22:27, PR by 1:03.

Comment #582 - Posted by: fireguy37 at June 24, 2008 10:41 PM

Warmed up with 20 mins on the LifeCycle, then as it is really smoky/smoggy here and I left it too late to run outside, I rowed 5k in 23:38 (PR by 15 seconds). The last 1000m was my best ever at 4:29. Mighty slow compared to all y'all but getting better for me!

Comment #583 - Posted by: Cynthiaj in Sunnyvale, CA at June 24, 2008 11:10 PM

Run 5k : 28 mins (level 6.5 for the whole thing)

Comment #584 - Posted by: Colter at June 24, 2008 11:50 PM

5 km run
Time: 23.48

Comment #585 - Posted by: Duck M/32/6"/187 at June 25, 2008 2:07 AM

27:25 - approx 4 mins slower than last time!
Ran late, tired and full of hayfever.

Comment #586 - Posted by: BrightonGeoff at June 25, 2008 3:08 AM

Gillian video. impressive. Does she have competition out there? most impressive video i've seen on this site.

Comment #587 - Posted by: chris at June 25, 2008 4:36 AM


25:18 on treadmill at 1 degree incline

Rowed 26 minutes on C2 with broken 'puter, damper 4

Comment #588 - Posted by: Scott Andresen at June 25, 2008 4:52 AM


Beat last/best time by 2:00

Comment #589 - Posted by: Andrew Herr at June 25, 2008 5:43 AM

lotsa hills
summit circle

Comment #590 - Posted by: footdoc at June 25, 2008 5:47 AM


Comment #591 - Posted by: kyza13 at June 25, 2008 7:13 AM


I ran it, but did not keep time. I will next time.

Comment #592 - Posted by: BWJ at June 25, 2008 7:17 AM

Wow she quite amazingly beautiful, 5k runtime: 17:15 m/s

Comment #593 - Posted by: Alton Bell at June 25, 2008 7:46 AM


Subed 5k row
21:11 - PR (old time = 22:52)

didn't have time to run - still +30min running 5K

Comment #594 - Posted by: ck Jax at June 25, 2008 8:09 AM

and that was only a 3 mile run
six times around the block, 800 meter
I need new running shoes

Comment #595 - Posted by: Kirk Rangel at June 25, 2008 8:53 AM

On vacation, jogged around to see the sights.

Comment #596 - Posted by: Norma at June 25, 2008 9:07 AM

in cambridge - 1 bridge loop 12:23

Comment #597 - Posted by: ptm nyc - 166 - 24m at June 25, 2008 9:10 AM

Jeff @ West Seattle Stadium
Legs still hamburger from 20 min. thrusters.
21:35 (PR)

Comment #598 - Posted by: Jeff & Charity @ CF Snohomish at June 25, 2008 9:26 AM

Penty, you do very well at picking out single words or sentences to take them out of context. Or, perhaps, you simply do not understand what you are reading. Regarding the "unless you're a child.." comment, I was clearly referring to adult feet being so conditioned to running with shoes, that going back would be too difficult. That is not adversarial, rather it is a reasoned, attitude-free opinion. Even a child would understand that. (Yes, that last sentence was all attitude). As for the "gasp" thing, like I said, perhaps you should read posts before you comment on them. My grammar and phrasing was, well, correct. I understood Coach was making a light hearted remark based on the word itself. I am sure he understood the correctly written sentence. You clearly did not. Just as you clearly didn't understand, or, chose not to understand, other posts of mine. I stand by the pandering thing. Its quite transparent, and quite comical.

But, you are "through", so on we go to the next topic.

Comment #599 - Posted by: Dan Diego at June 25, 2008 10:19 AM


Biffed back. Subbed 5 rounds:
PVC thruster x10
pushup x10
pullup x10


Comment #600 - Posted by: davej at June 25, 2008 11:02 AM

on TM 6.5 MPH at 3% grade


I hate running

Comment #601 - Posted by: Brad 32/m/225 at June 25, 2008 11:21 AM

22:08, 2 sec. slower than last time. But I ran in lane two for 10/12.5 laps - probably added about 65m and 10-12 sec.

Comment #602 - Posted by: mckleroy at June 25, 2008 12:13 PM

3 mile run w/ baby in jogging stroller. Didn't keep time but it felt about an 8 min mile.

Put the baby to sleep.

Comment #603 - Posted by: FireBlaine at June 25, 2008 12:26 PM

Treadmill, 1% incline
19:27 (16kmh)

Comment #604 - Posted by: blackrockboy at June 25, 2008 1:19 PM


running is for people with knees
subbed 5K on the erg

Comment #605 - Posted by: CapeCodDave at June 25, 2008 1:58 PM

nasty cramped ruined my time. im out of shape

Comment #606 - Posted by: gbk at June 25, 2008 2:12 PM

Go Gill!

Comment #607 - Posted by: Melanie at June 25, 2008 2:54 PM


3.8 miles (bowman loop)


Comment #608 - Posted by: Stu at June 25, 2008 4:01 PM

Did this on Monday.

Comment #609 - Posted by: Harpo m/41/5'7"/145 at June 25, 2008 5:20 PM

18:23 as Rxd

Comment #610 - Posted by: TPB at June 25, 2008 5:33 PM


Comment #611 - Posted by: PWOE at June 25, 2008 5:41 PM

ran greenlake from 16's. time = 24.39

Comment #612 - Posted by: spatterson at June 25, 2008 5:51 PM

Row 5k 22:25min

Comment #613 - Posted by: Alenka at June 25, 2008 5:53 PM


road course (to gazebo)

Comment #614 - Posted by: Ed H 43/M/5'11/205 at June 25, 2008 6:53 PM

24:03 as rx'd

Comment #615 - Posted by: Robert at June 25, 2008 6:58 PM


Comment #616 - Posted by: Rookie at June 25, 2008 9:33 PM

C2 Row

Comment #617 - Posted by: Adc (CrossFit Sydney) at June 25, 2008 10:12 PM

28:00 for my 5k

Comment #618 - Posted by: Leander at June 26, 2008 1:28 AM

done outside


Comment #619 - Posted by: rick at June 26, 2008 2:37 AM

3 mile run

Comment #620 - Posted by: dyagg at June 26, 2008 4:41 AM



Comment #621 - Posted by: Ted C at June 26, 2008 5:48 AM

no warmup

5k - sub 30 best time by a couple of minutes

Comment #622 - Posted by: marty c 45/m/240# at June 26, 2008 8:24 AM

Age 36
BW 183


Ugh... Thunderstorms here today, tried to grind it out on the treadmill but it just wouldn't go... I got to about a mile and a half at around 11 minutes, and then bailed. I hate that thing.

Comment #623 - Posted by: Tim in VT at June 26, 2008 11:19 AM

29 yom 225#
couple of days late on the WOD
3.0 miles exactly
31 min

Comment #624 - Posted by: Kuna at June 26, 2008 11:20 AM

Redone on 6/25/08


Comment #625 - Posted by: Herm @ CF Los Altos, CA at June 26, 2008 2:56 PM

Raced in a weekly 5k here in Auburn on Wednesday 6/25.


Finished 13th out of 103. 14 seconds faster than last time, and I still have a little touch of bronchitis.

Comment #626 - Posted by: Matt Laney at June 26, 2008 6:19 PM


5k row: 21:40

Comment #627 - Posted by: JC at June 26, 2008 6:52 PM


Comment #628 - Posted by: baker-b at June 26, 2008 7:09 PM

25.30 (pr!!)

Comment #629 - Posted by: kyle a at June 27, 2008 12:03 AM

23:08 5k

Comment #630 - Posted by: Ron at June 27, 2008 3:03 AM

23:08 5k

Comment #631 - Posted by: Ron at June 27, 2008 3:07 AM


Comment #632 - Posted by: al deezy at June 27, 2008 4:38 AM


Comment #633 - Posted by: dcyn at June 27, 2008 6:42 AM

lots of hills
ave 8:34 per mile

ran 5k in april, ave 9:41 per mile

trying to break the 8:00 per mile mark

Comment #634 - Posted by: Adam B./36m/6'1"/198 lbs. at June 27, 2008 6:48 AM

rx'd 5.2k

Comment #635 - Posted by: SAJ /m/180/30 at June 27, 2008 8:22 AM

30:00. Didn't measure 5K. Just ran.

Comment #636 - Posted by: danimal at June 27, 2008 12:30 PM

23:34, about 5k with the dog. Dog definitely slows me down.

Comment #637 - Posted by: Rico at June 27, 2008 7:10 PM

Did Wod on 080624

080628 29:30 at Camp Grayling w/ hills
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.

Comment #638 - Posted by: Adam W 39/5'7"/175 at June 28, 2008 7:54 AM

Go Gillian! Good Luck at the games...like you need it :)

Comment #639 - Posted by: JS at June 28, 2008 9:41 AM

Teri f/35/5'7/153


Todd m/35/5'10/160


Comment #640 - Posted by: TnT in MD at June 28, 2008 10:27 AM

3 miles: 20:30
+lagoon to hill (~.1?) 22:00.

Need to stop smoking.

Comment #641 - Posted by: Gremnatious at June 28, 2008 11:55 AM


Comment #642 - Posted by: peesu (Fin) at June 29, 2008 8:10 AM

Scott Dyer 10k (55.39)

Comment #643 - Posted by: EdC at June 29, 2008 11:30 AM



3.1 miles, some hills, 9:13 mile, L.ankle better

Comment #644 - Posted by: moglee at June 29, 2008 12:00 PM

Sick last week. First workout in that time. PR is 26:02, so not a bad effort. Been doing a 16 block zone and have lost about 5-6 pounds. I think it makes a difference on the runs.

Comment #645 - Posted by: RB at June 30, 2008 4:18 AM

1st official 5k, 25:20, but started 30 seconds behind leaders. Next 5k run, July 23rd

Comment #646 - Posted by: Chris R at June 30, 2008 6:12 AM


Comment #647 - Posted by: PB at June 30, 2008 5:34 PM

21.14 32 male

Comment #648 - Posted by: PB at June 30, 2008 5:36 PM

21.14 32/m/165

Comment #649 - Posted by: Pat B. at June 30, 2008 5:39 PM

DNF: Ran 4.15 in 24mins. Couldn't go any further.

Comment #650 - Posted by: jdl_sydney M/32/85kg at July 1, 2008 4:52 AM

Run 5 K

Time: 34:44, pretty hilly route. I had left hip resurfacing 2/28/07, and running still one thing that my hip ligaments don't like. Actually just glad to finish.

Comment #651 - Posted by: blades at July 1, 2008 10:30 AM



Comment #652 - Posted by: jamone160 at July 1, 2008 9:43 PM

WU: 10 PU+15 Squats x 5
WOD: 3.38m/5.4k ~175ft el. gain x-c run: 25:24 (~7.5 mm/~8mph)

Not great but my dog was slowing me down a bit (she was hot!)

Comment #653 - Posted by: Mischa: 148 lbs 31 yom at July 2, 2008 2:09 PM

Wouldnt want to run into you in a dark alley! rock on!

Comment #654 - Posted by: RS at July 3, 2008 1:47 PM

34 M 180



Comment #655 - Posted by: jmcneal at July 4, 2008 1:20 PM

ran 4.2 around neighborhood- hilly motha
39: and something

Comment #656 - Posted by: Meyer at July 4, 2008 3:51 PM

Crossfit should test for steroids!!!

Comment #657 - Posted by: Rene at July 4, 2008 10:53 PM

rope jumping, gregs wu and burgeners wu

time as rex´d


Comment #658 - Posted by: onefinesuri at July 6, 2008 10:05 AM

33 yom 208lbs

1 mi -8:37
2 mi - 19:04
3 mi-29:47

Comment #659 - Posted by: KGW at July 6, 2008 12:10 PM

38/M/183--Syracuse NY

Comment #660 - Posted by: dagunk at July 6, 2008 4:38 PM

Ugh. I’m such a slug. And a lazy one at that, when it comes to running.

Ran 1.5 miles, then quit. Didn’t even bother keeping time.

Comment #661 - Posted by: celeste b. | F | 28 | 5'7" | 135 lbs. at July 7, 2008 9:36 PM


Elliptical - 3 miles


Comment #662 - Posted by: BigCurly13 at July 8, 2008 6:16 AM

M 36/64/152 Completed on 9 JUL 08

as rx'd 22:57

Comment #663 - Posted by: CWO Bean at July 9, 2008 4:19 AM

23.48 en la pista

Comment #664 - Posted by: Pedro Barrera,Scotland at July 12, 2008 4:00 AM

cfwu x 3
3 miles on treadmill 22:47

Comment #665 - Posted by: kcm at July 28, 2008 7:23 PM


Comment #666 - Posted by: Madhusudhan at August 6, 2008 10:37 PM

5k 20:32, after the workout yesterday, WOW!

Comment #667 - Posted by: Eric at August 10, 2008 1:42 PM

24:52 (PR = 24:31)

Comment #668 - Posted by: Andrew Herr at August 11, 2008 8:49 AM

34:10 is that a record for crossfit? If not it should be, sweat was squirting off of me. I love to run with it was a 10K, NOT.

Know i can shave time next time.


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