I was thinking 5k should have known it was going to be 10

10k...so like 2, 5k's? or 5, 2.5k's? OMG!!!!

#1 RichDC-

I too did the DL workout from the Games today. You beat me by 9 seconds. The DL portion was easy, but the burpees were a killer!

As far as a 10K goes....GAG!

No problem! Lots of running! OOHHHHAAAAAA

Thanks Lauren. It's SO hot out here in NYC. I'm going to the beach to do this workout where it's a little cooler.

I finally get to wear my Ed Hardy bikini! ... no wait that would be a little too Baywatch. I'll change for the run ;)

I've been wanting to run!

Taking tomorrow off to hit the WODs from the Games on Friday.

Sweet - haven't been running much lately. Maybe I'll be able to finish this time. Last 10K WOD I ran 7.5K in an hour, which was the longest I've ever run in my life.

Good thing this isn't gonna suck.

Wow.. this might hurt, but completely necessary

5K=chasing someone
10k=fleeing someomne

Is anyone besides me practicing clean and jerks more after that Kallista video?

This will be perfect after my flight. Running in my vibram five fingers provides the freedom of running barefoot without the constant fear of stepping on a sharp object.

PS Didn't we just watch this video?

If anyone had any doubts that:

a) Coach reads every single comment and
b) Coach has a sadistic sense of humor

Too funny, Coach...

===========
TODAY'S FAQ
===========
Run 10k.

Pretty simple. This is roughly equivalent to 6.2 miles. If you have a track or running trail handy with well marked distances, use it. In case you don't know, most tracks are 400m. For those math challenged individuals, thats 25 laps to make 10km. Fingers and toes will get you to twenty. Get creative on the last five. If you don't have a track handy, you can try www.mapmyrun.com or www.gmap-pedometer.com to help you measure out a course around your town/village/FOB. For tips on running technique, try the pose method or chi running.

Alex

yeah we did just see this video but my handstands are so damn graceful i guess they decided to post it again. i'm sure boz wishes he had my skills. :)

Doh. I do not love running. I have to do CFT manana and get my swim on. Friday, I will do two laps around the golf course and knock this bad boy out. Miles you know I am no runner, but I will see if my Crossfit Endurance training is paying off.

Bingo- Exactly, that's one reason why I want to pound some people on their posts.. My knee hurts already!

BTW, thanks DJ and bingo for the kind words yesterday. Glad to be of service.

ugh.

Oh man, started CrossFit Tuesday and I get hit with "Angie" and now this. Funny how CrossFit shows you what shape you're really in. Must be a love/hate thing.

I run 5k around the Rose Bowl in Pasadena all the time. Tomorrow, 2 laps!

fight for it.

#21 ken c --

dude you are a HULK. WTF do you need spotters for?

Looking forward to the run. How many of you follow the zone diet strictly. I have been for about a month and am losing weight. I want to be gaining muscular weight as I am only about 155lbs at 5' 10 ". My crossfit total today was 782lbs.

Any feedback is most appreciated.

I lost to that guy in the Fittest Games Challenge! This is the closest I've been to celebrity status ever!

My ass and abs are so sore from the games c&j, 5x5 back squat, Angie, and the cft. This run is much appreciated to shake out all the soreness.

Hey Ken C you do handstands like I used too, hands postioned like hspu's and throwing your legs like a cannonball. Are you able too control it better now?

Joe C

I lose to him every day.

#13

the only time i chase someone for 5k is in a car

nice to see ken_c featured in the videos! what was my handstand lesson not enough ;-)

will run 10k on saturday. i can't believe i am actually ok with this running, guess i gotta do it if i wanna lean out a bit.

Looks like a jog on the beach tomorrow at work; unknown distance but not 10k. Maybe I'll make up CFT tomorrow too.

That video gave me a little Deja Vu. You can never get enough of this stuff. Multiple repetitions, combined with more practice, hopefully makes close to perfect.

Jwb_Atm_93- No worries.. Keep up the good work.

Nadia: you better get on that before "Kip" calls you fat ;)

Hello CrossFit Community,

I'm finally back home from the CrossFit Games and I just wanted to say what an amazing weekend it was, congrats to everyone that competed. It was such a positive and energizing environment to be in and that is something I'll carry with me for the next 12 months. Also a big thank you to the organizing team there, you guys did a phenomenal job keeping things on schedule!

Huge congrats to Jason for coming out of nowhere to win it all, he's a great champion. The day before I stood next to him as he introduced himself to OPT and I could see what a genuine and humble person he was, he will represent the community well. Also I want to tip my hat to Spealer for putting on a clinic Saturday, that guy has the heart of a lion.

One thing I need to clear to everyone is that I have proof that I only completed 27 out of 30 reps for the final WOD on Sunday. Somewhere around the 11th rep my coach told me I was on number 14 and I asked him if he was sure about that. He said I was definately on my 14th rep and, in my weakened state, I believed him although in my heart I wasn't sold. Today I saw a video of my performance and it was painfully clear that I only did 27 reps and I wanted to apologize to my fellow competitors for the error.

I don't blame my coach for the mistake; he is a volunteer and it was just insane in that dirty, noisy pit trying to keep track of times and reps. I feel like I let myself down for not going with my gut instinct and I feel like I still owe three reps. I'm not looking for anything by posting this, I just needed to clear my guilty conscious because it's not fair to everyone else who did the full 30 reps.

I would imagine my final standing should probably be three to four spots lower than it is now and I fully accept that, I just want to be straight up with everyone.

Again, just a fantastic experience overall and I can't wait to do it all over again!

That pic rocks by the way.

Does anyone know if Greg Amundson competed in the crossfit games? I did not see his name on the list of contestants. From watching the demo videos on the main site I get the impression that the guy is a monster and would do very well. Just curious...

I think that pic is my girl Carry from Diablo Crossit. The games were her first sporting competition ever in her life!

#37 Allison, "Kip" was just trying to get you to post bikini pictures.

I hate running but I have improved greatly since first posting here and getting all sorts of advice. I have new shoes (brooks beast) for someone my size and I've changed my stride to the point that I no longer have anymore shin or knees pains. Thank you everyone who helped me out. Now the blocks I have to running are all mental and breath related.

"Shut up and run" is fine advice but beyond that... any tips?

Thanks!

#41 Mark L

Greg A did not compete.

Greg is a monster and would be competitive with the top guys no doubt, but after seeing these games you realise that there is ALOT of monsters out there. Some you have never heard of.

The Media Cert was incredible.
Tony Budding definitely has his sh** in one sock. CrossFit should hire this guy. I paid for the whole seat, but I only needed the first two inches. I'm a first time caller, but definitely a long time listener.
It's worth everyone's time

Bingo, Appolloswabbie and Dale S.-
I read through the posts daily (sometimes add my own comments and times :), and there are a few people that I look for daily to see what they posted, the times they had, etc. I wanted to let you three know how much I value the input you give to us here. Bingo, I hope one day I can be as smart as you are...whether it's world affairs, politics, or life long advice like yesterday's posts, you are always spot on with what you have to say. Appolloswabbie, you are so great at saying just the right thing at the right time, letting us know your opinion in the most diplomatic way. Dale, I see why you easily bonded with these two, as you all three take turns caring for all of us.

Like everyone else, my last year and half with Crossfit has completely changed my life. I LOVE this community, and I'm so grateful you guys come to the table every day and make sure the rest of us have such a great Crossfit experience day in and out. THANK YOU.

Diehard VII, Revenge of the Bikini. I'm ready, are you ? :D

COMMENT# 215 FROM 7/9/08

JULIO BORRAS,

STARTING CROSSFIT IS NO LAUGHING MATTER.

LIVE IT WILD!

ROBERT S.
TUCSON, AZ.

Greg A got married, no games for him. But I noticed that many of the Crossfit HQ staff did not compete. Maybe the inside line as to what the games would entail made it so that they could not organize and compete in their own event. It would be nice to see them do a competition on their own for a video or the newsletter.

Gaucion-
I read on Petranek Fitness the other day:
Most people don't come to us looking for a breakthrough in the way they think. However, one of the common side effects of CrossFit is a shift in your perception of what you thought was possible, and willingness to do things outside your comfort zone. Intensity doesn't just come from what you're able to do, but what you're willing to attempt and how hard you're willing to push. By practicing attempting things that are beyond what you think is possible, you get familiar with being unsure, uncomfortable, tentative, and even afraid, then doing it anyway. And don't think this doesn't translate to the rest of your life. As I saw written on the wall at CrossFit One World, "You are in CrossFit who you are in life."

Your post today tells you who you are in real life: a solid dude through and through.

(btw, I reread my post earlier - I do read ALL of the posts daily and didn't mean to imply otherwise.)

CF Games looked NUTZ. 10k should be fun.

DCF strikes again, strong work at the games Carry. You are a savage.

If it weren't so freakin hot and humid out!! Okinawa is the biggest sweat box. Arg! Oh well, Off to sweat the 10K!

Congratulations to Carry on making the Main Page photo and her terrific work at the Games. She had never deadlifted 185 lbs before Saturday's event but she still powered through the deadlift/burpee combo within the time limit. Great job representing DCF!

52:00 10k

Completed 10k in just under 52 minutes!

This is going to be fun. I'm gonna run the last, and the hardest, 10 km of the swedish "Lidingöloppet". It is the worlds largest cross-country race. 3,2,1 GO...

Mike #28-
Just emailed you an answer to your question, let me know if it doesn't come through.

Is it reasonable to sub cycling for the run? I'm a stronger cyclist, and I much prefer it to running. Would I be losing anything in the transition?

If I were to make the sub, any suggestions for a good distance?

#58

A 10k runs equates to a 30k bike ride.

If your a stronger cyclist then you should focus on improving your run!

At the end of the day both are aerobic workouts so the choice is yours.

23m/170lbs/5'9"

10k - 48:24

phew...

#58....in my opinion, no. I'm of the school of thought that forces itself to do the things it sucks at, or doesn't like, because they're the weak areas that need the most improvement.

Rather than working on your strengths (here,cycling), work on your weaknesses!

:)

When I saw today's WOD, my first thought was "no way, I'll never manage this."

And then I realised that all I had to do was finish the first 5km, the outward leg of the run, which is a distance I know I can do. After that it'd just be a matter of staggering home.

And you know what? 57 minutes, and no staggering required.

# 58 - Running isn't my strength, so I feel your pain. There's good and bad to subbing here, Hunter.

Good - you're still working on your endurance and oxidative pathway.

Bad - CrossFit is about well-roundedness (if that's even a word). I agree with Sam in #61. Plus, you build character when you persevere through the process of building your weakness. Do some research on POSE running and keep those things running through your head as you run. Plus there's the functionality (again... is that a word?). You won't always be on a bike out there.

In short: please do yourself a favor - work on that POSE form!!! I know I'll be keeping that in my mind.

PS I'm jealous you have a road bike. I'm saving up for one soon!

here in germany it's raining the whole day, the best circumstances to start a 10k run =)

absolutely pissin down here in Scotland [as per],gonnae get drookit runnin in this!

If you dont run 10k under 40 min you need too run more often

yeah,ok...and if u don`t clean&jerk 155lbs x 30 under 3 minutes you need to clean&jerk more often

i been having this problem a lot. sometimes i cant post my results (as in yesterdays wod) on this site.

if someone could please e-mail a reason/solution why, that would greatly help!

thanks!

nvm i figured it out.

Age 36
BW 150

As rx'd:
42:50

workout from yesterday:
B.S 315 Did 360 but didn't go deep enough.
S.P 162
D.L 360 Surprised me!
Total:837pts.

great music to the vid. 10k sounds brutal - I've never run one before.

any ideas why my comment might have been deleted? no profanity or anything condesending. i was #1 last night now i see it's gone.

the 10K will be tough today, i am surely not a distance runner!! hot here in maine too!

10k in under 40 mins is 6 mins 50 seconds pace per mile. Thats pretty good running by any standard and unlikely for any larger or older athletes... unless of couse your an endurance athlete and all you do is run, get sick and injured.
Personally i can do 10k in approx 34 mins but i come from a running back ground and all i did was get sick and weak and injured!
Crossfit has opened my eyes to how it should be done. Im running as fast as i have ever done witha fraction of the milage i used to do and i am a far stonger more athletic individual.
I can dead lift almost 3 times my body weight now where as before crossfit i could not dead lift just my body weight.
Pull ups are second nature at this stage and im setting personal records almost weekly for the last 3 months. I've gained lean muscle mass while maintaining 7% body fat,
In a nut shell i'm fitter, faster, stronger,far more powerful, healthier and happier(i no longer feel im training hard and getting nowhere.)
I've no doubt crossfit is the way of the future, im doing my best to spread the word and hope to be the first irish competitor at the games!

I wasn't planning that rant but it's quiet at work and i've nothing better to do!

Coach!!! You must have read my mind because this was my plan for today regardless!!! 3,2,1, GO!!!

#21 Angelo-I hate running too-did the London 10k at the weekend-58.17-just walking normally now-was moving like an old man after-no fun!
Did Christine as rx'd yesterday at 11.51-fun!

10K - 35:20. Hilly course, didn't push too hard.

10K run (outside)

time = 53:22

sub'd 5K run

29:45

M/47/6'/185

59:28 as rx'd

lots of running workouts in logsitall for stats logged under activity=run(km)...
median time; 50:21

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Chris Kamper 39 mins 55 secs M 44 205 YMCA Central Denver
[2] Jeff Giles 41 mins 20 secs M 34 147 Xtreme Fitness Tampa
[3] Shawn Bailey 42 mins 50 secs M 36 150
[4] Aaron Trent 43 mins 7 secs M 22 132 Carolina Crossfit
[5] Matthew Smith 43 mins 46 secs M 23 183
[6] David Otto 44 mins 38 secs M 38 158
[7] Robert Taylor-Gill 44 mins 45 secs M 39 154 Nomadic
[8] Geordan Ganka 45 mins 7 secs M 24 158
[9] Tom Seastream 45 mins 33 secs M 32 198 WCS
[10] David Schlesselman 45 mins 36 secs M 33 203.5 Solo
[11] Paul Hauf 45 mins 54 secs M 40 175 Solo
[12] Jeff Adams 46 mins 55 secs M 39 214 GoPerformance Nashville
[13] Stavros Kalogirou 46 mins 58 secs M 32 184 Diablo Crossfit
[14] Mike Manning 47 mins 1 sec M 42 181 Harbor City Crossfit, Melbourne, FL
[15] Joe Cavazos 47 mins 51 secs M 22 152 CrossFit IBO

-bp

Great video, someone finally used some Muse!

This run is going to feel so good.: )

Nice music, I don't start a wod, EVER, without my Muse first.

#36, gaucoin:
Keepin' it real, well done.

58:53, 3+ minute improvement over feb, but when you're talking about an hour, does that mean much?

33/M/185

Ran 6 miles Tues. Have to run 5 tonight for marathon training.

Did Deadlift/Burpee WOD

4:07

51:29 - 10k run.

I tried to maintain Pose frame with a tempo setting of .67 but I was having trouble after the two mile mark. I wasn't heel striking (it didn't feel like it anyway), but it was a big struggle to not go back to the airbourne shuffle of the 40+ years past. I'm just not strong enough to hold it together for this distance yet.

bw 165

subbed 5K

25:13

m/28/195

10 K run: 48:49

m/42/198/5'11
10K 63 minutes, quads cramping from getting used to the squats in recent days

Run 10 K SUB 1 Mile Run & 5 Miles on Elliptical (sore right knee)

1 Mile Run - 10:52
5 Mile Elliptical - 46:55

57:47
------------------------------
Compare to 080412

10K SUB 6 Miles

57:58

m/26/198

subbed 5k

31:14

Crap! Running is like the last thing I wanted to do. I guess that's exactly why I should do it though...

43/M/198/6'3"

Route ended up short.
8.55K=43:01

Still have ankle issues. Ran 5k in 24:33.

25/5'9"/137

57:22 - hilly and hot. About 1/2 a mile into my run, my stupid hair tie fell out. I had braided my hair because it gives me a headache running with it in a ponytail (my hair is long and really thick - so it's heavy and you'd be amazed at how hard it is to keep you head on straight with a ponytail swinging back and forth). So, of course it falls out in the pitch black part of the run with no lights (it was 5am). So, I ran for 4 MILES with my hair down. It was terrible. It was already almost 90 degrees out and it was like wearing a sweater, but more annoying. I had to keep my head at a certain angle so my hair wouldn't get in my face, so I couldn't really see the ground. I tripped three times (only one wiepout). I was going to steal a rubber band from someone's newspaper, but I guess they don't use those anymore. With a little under two miles to go I just couldn't take it anymore and figured out how to tie my hair back with my shirt. So then I ran around with my shirt on my head for a while, which didn't do much for my headache and I felt like a moron (because by this time people were starting to leave for work). Nonetheless, if I ever have to run from someone for an hour and don't have a hair tie, I'm pretty sure I can. It just sucks.

Post-WOD: brushing the tangles out of my hair

PS: I'm about 10 seconds from going to get it cut right now.

Did this with my dogs at at very tough course lots of hills.

As rx'ed

M/23/190

55min

m/28/185

10K = 48:52

as rx'ed, 51:03

27/6'8"/215

Treadmill 10k
54:23

M/27/5'11''/160
As rx'd, 41:17, ran for completion not time.

Props, Carry. Strong work at the games. Watching you do the 185 DLs (pr!) was inspirational. The main page is where you belong.

CraigH-DCF

Great Video, but at the end I think I had an acid flashback.... :)

10K in 55mins and 43 seconds OOOO yaaa gimme more

got lost on a new route, ended up cutting it short trying to find my way home.

5.35 mi (46:13)

36/M/225

64:52 Rolling terrain

F/40/5'0"/106lbs
Subbed 5K today 24:36
Ran with a friend, talked the whole way.
Felt really good, but clearly need to run more.
And I will as I qualified for the Boston Marathon in Ottawa on my 40th birthday. That training doesn't start for me until November. Until then, I'll run for my own pleasure.

m/40/5'11"/223

10K as RX'd: 47:18, 74F, 92% Humidity

10k 54:45 Next Generation Crossfit

10km time : 41m 25sec

66:10

Thank God...a run will help get some of this soreness out. I do have a question regarding the CFTotal. MY total has gone up the last two times, although I feel I could do more with a belt and straps. Are these acceptable when doing a CFTotal. I choose not to use them, but my grip is what gives out on me when doing deadlifts. Any comments are appreciated.

Here is my CFTotal:
Squat: 355lb
Shoulder Press: 160lb
Deadlift: 415lb
Total: 930

M/32/180/5'8"

#82... 3 minutes off an hour time is 5%, not a bad improvement at all. Make or beat that same improvement next time.

Looking forward to this one today...

10k wtf thats why I pay my car payments. I dont run that far haha. This is going to really suck BAD..

P.S Allison I think I love you haha. Anytime you wanna go baywatch and wear that bikini Ill gladly be your security. Those Bikinis are Sexy and for some reason (your faster WOD Times than Mine) I think you prob have the body to pull it off haha..

Ill see ya guys when I get back from the hospital haha 3.2.1 go ok maybe in a minute

61:45

Hey everyone!

So week one of crossfit down, and I'm really enjoying the workouts and some of the soreness I've been getting. That said, Im having a bit of an issue with soreness in my biceps....it's not crippling but Im having alot of trouble extending my arm through the full ROM (soreness is getting in the way) I was wondering if you all thought it might be because pretty much immediately after this weeks Angie and CFT I swam about 500 - 750 yards to cool down (those are usually short distances for me as a swimmer by "trade" but damn if angie didn't mess up my stroke)

I guess I am asking, could Angie & CFT + swim cooldown cause extreme bicep soreness and what remedies do you guys recommend. Besides stretching.

THANKS!

Google Pedometer can be your friend.

http://www.gmap-pedometer.com/

Here is my route for today:

http://www.gmap-pedometer.com/?r=2065156

The following was posted on the affiliate blog and I thought it was pretty moving:
http://www.crossfitsocos.com/crossfit_socos/2008/07/happy-4th-of-ju.html

If you have a child, read it.

If you do not have a child, read it.

Just read it.

62 Mins!

31/m/190

10k on treadmill

48:36

Mind-numbing.

that video is way cooler than my handstand mistake. thanks to the guys at camp pendleton. the games were an incredible experience. enjoyed meeting so many people that up until then i only knew from the blog.

gaucoin

class act there buddy. thanks for clearing that up. you had a great performance at the games. amazing consistency. there's never been an event that size that went off perfectly.

got a chance to hang out with the crew from calgary on sunday evening after the games. fantastic group of guys. james fitzgerald is as humble and gracious as he is an athletic monster. thanks rob corson for having ava and me over for dinner. i'll definitely take you up on the trip to calgary.

i'll get back the wods on monday. on vacation now.

adam temple owl

yeah the handstands are better now with tucker's instruction. that video was shot back in march.

10K - 43:20
not too shabby... but I missed the WOD on Tuesday, so I did something similar after today's run...
5 Rounds of
Max Rep bench press + max rep pullups.

I can't remember who's name that workout is, but I couldn't do crap with my legs, so this worked out perfectly!!

By the way, whatever sadistic person thinks 10K is funny after the Leg-Centric CFT... I love you.

64 mins. Extremely hard :D

26 yo m
175 lbs
1st 10K (lots of hills, 4000 ft elev.)
56:40

19/m/167

6.5 miles, 48:00

I got it in my head to make it an even 6.5 miles. After the first mile I asked myself why the hell I'm doing this to myself. Then I realized, it's not about me.

Meeker and Katels 52:45

M/45/6'/175/7500'

Hilly outside course at elevation
46:14

Carry Warner dominating the CF Mothership post!

Not two months before the games this chick (who is one of the baddest ladies in The Shed) said "I am not very athletic" because she never competed in any sports (ever).

Thanks again for representing us at the games Carry.

-jj

Alex B.

Are you getting the soreness in the inner elbow joint? Or is it the biceps proper?

Either way give it a few (2) weeks and the soreness will not be an issue. If it is the tendons in the elbow they may take a bit longer to get back to normal because of decreased blood-flow in tendons. Take some advil or an NSAID of your choice. A cool down like a swim should actually help with recovery by increasing the blood-flow and promote recovery.

100 Pull-ups makes even some seasoned crossfitters a little bit sore, but it subsides quickly.

Welcome aboard and keep drinking the kool-aid.

TB #109,
From my understanding straps are cheating, the premise of the dead lift is for a person to move a mass of the ground. Therefore, if you used straps or hooks it would be a person and tools moving the mass of the ground. If your grip is giving out then that is your weakness and maybe some fat bar or towel pull-ups are the medicine.

Looking to break 45min this evening.

mary ann-

hilarious! well not really but i can just picture that happening. i feel your pain with the long hair. it drives me nuts when my back is all sweaty and my pony tail gets wet with sweat and sticks to my back. ha.

allison- ignore kip. that was rude. keep doin' what you are doin'. looks like the zone is working for you. i'm getting frustrated again. i keep waking up in the middle of the nite and dipping my zone bar in almond butter. it takes almost every ounce of will power i have to keep from just taking a spoon to the jar and consuming the entire thing. some people sleep walk, i sleep eat. the other day i found almonds and zone bar crumbs in my bed. oy.

loved the video.

gaucoin- great post man. keep on keepin' on. it's a pleasure to have met you back in january. you are a solid dude.

stronglifts.com

Post about crossfit. The site is a good one and the author knows his stuff, just is more strength training oriented. Its just a survey post, so does not go into the depth required to truly understand crossfit.

Please, no flaming over there. Its a quality site and the author has his readers' health and fitness in mind. I posted some (IMO) clarifications in comment 3.

I think thats my first ever 10K...
56:50

I also wanted to say thanks to this awesome community. I've only been using this system for a couple weeks, and I don't know if I have gotten any stronger physically, but I definitely can tell this has made me stronger mentally and much more confident. Two weeks ago, I would never have been able to mentally get myself to do 10k.

So thanks.

allison-I would kill to be "fat" like you!!!

33/F/5'10"/154

Run a new 5k route outside - 25:26
...immediately come inside and...
Row 5k - 22:26

M/47/172/5'8

10K: 47:31

Slightly hilly course - used POSE and felt great. 84 degrees at 6:30AM...lost 2 lbs from the run. Will hydrate all day.

Video is great, but not anything like actually being there witnessing these awesome athletes! Tremendous performance Jeremy Kinnick from Crossfit Kinnick on the C&J's , glad they got that on tape!!!Congrats on the high placing!

Ran 8.8 km, 40:09 and had to rest in a puddle of my own making for about half an hour afterwards. I didn't have enough discipline to run the last 3 laps I needed to finish.
76 degrees and 90% humidity.

1 hour 10 minutes 29 seconds

Gerard #72

Great post. I've had similar experience with improvement in strength and reasonable maintainance of running ability: I also have primarily a running/triathlon background.

Sub 40 min 10k is very good running for all but the dedicated runner and gifted athletes.
The pace for sub 40 is actually about 6:27 per mile, 3:12 per 800m.

36/M/6'5"/210

Ran 10K on the elliptical: 48:27

I didn't feel winded at all, but I did feel some muscular soreness from the last few workouts. I thought about running outside, but the route is really rocky, and the temp is 100+ degrees F daily. Definitely need to keep running! My PR is sub-43:00.

Regards,
Dave

6.4 miles - 49:52

next time I will do 6.2 miles

no wu:

forgot my watch. went out slow and worked on pose. was very relaxed at the end.

6.4 miles -34:32
15/m/6'1"/175

22/M/140

Nik - #40, if you can't find a partner to run with you, sometimes it helps to just have a change of scenery. Instead of running in your neighborhood, try driving 10-15 minutes towards a more scenic area if possible that has some trail running. It'll keep your mind occupied because it's a new environment and it's just plain fun. Hope this helps!

The games were brilliant, had so much fun, can't wait to do everything as rx'd next year!

10k this AM, 50:59. Not quite as fun as the games.

Male
73"
198lbs

Brand X Puppies Scaling
4.2km
22:30

m/34/217/5'11

Not as Rx'd
I got 3.5 miles @ 34:02 before I got bored on the treadmill. I can do a faster 5k run but I started out thinking I was gonna do the 6.2mi (10K) so I paced myself...bummer.

Also did yesterday's CFT(first time)
745

48/M/160 53:13

31/m/170

70:00min that sucked

Splits:
1: 7:32
2: 7:52
3: 8:37
4: 8:21
5: 9:31
6: 9:49

Total: 53:08

I don't know if it was the Houston heat or the fact that I spent the last five days on vacation in Charleston, SC but I hit a wall hard after 4 miles and met Pukie afterward. Usually doing a 10+ mile run on any given day is no problem but I was just crushed today.

17/M/6'3"/195

5k 23:40

i'm outta shape

53:40 - two minutes slower than last. This run felt miserable. I was not out of breath at all, but struggled to keep legs moving using POSE technique. Heat was a big issue today.

Still behind from my back injury. Did "Frelen" today at GSX with Jake... The hardest workout I've ever done. I'll run the 10K tomorrow after mountain biking.

3 rounds
800m run\21 KB swings\21 Thrusters\21 pullups

30:30

Ken C... Great job at the games, man. Hope to see you soon.

Angie... Where have you been??

On this nice hot and humid day, ran the 10k in 45:58. Very impressed for my first time running further than 5k.

Quick question...now that I have a CFT, what am I to do with the number? I remember seeing a chart that showed beginner, intermediate, etc... and I think that had to do w/ the CFT but I can't seem to find it. Any direction would be appreciated.

47:42

1:48 slower than my PR.

My Thurs. night MTB group ride should be fun tonight.

25/M/195/6'2

10k

38:45

keith..the CFT rankings chart is in the FAQ..question 4.7

m/46/6'2"/218

10k 56:44:45
5km split 28:56:72
5km split 27:47:73
Heart rate Avg 164bpm
End HR 171bpm

Week 6 of crossfit training second run in in 10 mos.

56:07

legs were so heavy....

44/m/159#

50:22

Row 10 K 44:10 new pr beat 45 min goal

21/M/165

Subbed 10k with .25 mile swim and 5k

22/m/155

10k in about 70 min. Forgot to check the time on the way out the door.

First time running more than 4 miles!!! Flippin awesome!

56:46

45/M/6'/180 HOME

6.5 MILE RUN

TIME: 42:16

DIRT ROAD TO SAND TO DIRT ROAD AND SOME HILLS.

THIS IS A PR FOR ME ON THIS COURSE BY ALMOST A FULL MIN. I STARTED OUT NOT EVEN CARING ABOUT A TIME AND THIS HAPPENED. HUMMM?

FREE BIRD.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

25/M/71"/177

50.39

no 10 km run for this pregnant gal!
did fight gone bad, modified:
8# WB
20# sdlhp and push press
20# box step up's
4 min rest in between each round
total:276

it was really nice to meet all those great people i did at the games (bingo, ken c. ava, dutch, speal and his gal, and list goes on)

#149 Kasey
Where have YOU been?!?! I look for your bike everytime Im there and you have totally been slacking! I have a GREAT workout for us whenever we hook up. Will you be at GSX on Sat??

does anyone know where we can purchase the WOD deck of cards?

subbed 5k row for the last half.

5k run: 25:46
5k row: 20:20

I live in sunnyvale, ca and am going to get started on Crossfit with Jason Khalipa (a friend from high school) when he gets his gym opened up here soon, but i have to head back to school at fresno state at the end of august. I looked through the list of gyms on the main page, but i couldn't find a gym that was in or near fresno...does anyone know if i just missed it or if there is anyone training there that i could get into contact with? Thank you very much!

33/M/176/6'00"

10k as rx'd:

58:03 (pr by 51 seconds - previous was done in 70 degrees, though, so this pr is a little stronger in my opinion.)

It was 93 degrees with 79% humidity and was red flag according to the Wet Bulb Globe Temperature index that we follow.

Dan D.

Heat was a big factor.

Molly - it's available from thehopperdeck.com

Thank you Cynthia:-)

Hey people, super quick question for the larger zoners out there.

Im 6'6" about 225-230 and going to get myself on the zone diet......what is a good idea for block count?

5 blocks seems like it would be good for maintaining the 230...4 blocks seems like I could shed a few pounds which I would not cry over at all.

Any input is welcome.

10k as rx'd 51:07

up and down trail, soft sand in some parts. not easy for me, but I got her done.

54 minutes-ish. Not even close to a PR, but what are you gonna do...

Way to represent Carry I always knew you were a beast, thanks for making The Shed look good at the games and on the Main Page, I'm proud to be working out next to you at the box.

Did a total of 10 mile bike run to and from gym. Played 5, 4 on 4 pick up BBall games at gym.

First 10k, and the furthest I've ever run in my life.

54:03

Who said if you can't run 10k in under 35 min you need to run more? How much do you weigh, and what's your CFT?

Youch that was a tough run. My 5k a couple weeks ago was 25:07.

thank you cynthia:-)#170

I don't have an exact time or distance because my Garmin froze at 1.87 miles on the way out. So I just ran to my health club, used the bathroom, got a drink, got my garmin operating again, and ran back to the start. The return run was 3.17 miles so I guess I ran alittle over a 10K. As far as time I have no idea, but it felt like awhile.

m/23/195lbs.

10-8-6-4-2
thrusters 155#
pull-ups chest to bar (ctb)
time: 5:15

Gaucoin:

You have nothing to be ashamed of, but the fact that you needed to tell the truth speaks volumes about your character. Well done my friend.

33 yom 240 bwt

ran the Foothill Ranch 10k a slightly hilled 6.2 mile urban course:
time 58:30 new outdoor pr by 2:42
last indoor time on treadmill w/ no incline was 57:55

This is a tough workout for me. I can't seem to get in the "flow" or find that runner's high, I find myself continually thinking about the next step, my form and not stopping. Does anyone find it easier with music or should I just embrace the suck. At least my times have been improving and it does feel great to finish.

M/31/206

42:54

almost three minutes over my PR. I was also 15 lbs lighter and pretty much just a runner at that point. I felt really good after I finished though!

M/170/31

As Rx'd ... 58:02 ... didn't get winded but man it makes my knees hurt! Thinking my running form sucks!

World class runners, when they go for easy runs, do it at about a 6:00 pace. A seven minute pace for a 10K is considered very good, it translates to 43:24.

bwt:151

full squat clean max...190

2 mile run...11:57

Front squat 5x5 up to 185
Ran 2-400's with 2 min break, 1:18, 1:15

I haven't run that far in almost 8 years!! AH!

...under 65 minutes. Although my partner claims I ran way under that. I'm not sure because my clumsy self accidentally bumped into the emergency shut-down knob. THIS is the reason I wil be running outside next time. Grrr, stupid machines!

Ran on the National Mall this morning around the monuments and the Capitol. Garmin said it was 6.3 mi. There was a little bit of brief stopping to cross streets but it was a great run.

28/m/192

59:55 of sheer boredom. PR by 15:51.

m/38/220
47:57

test

Rode bike 35 miles (ave 20mph)
Did "JT" -----hard!
21-15-9
hspu/ ring dips/ push ups
20:15

38:50 10K w/hills measured on Garmin Forerunner (highly recommended GPS device for Bike, Run, CC skiing)

Slow for a tempo run, but a little fatigued from 15m trail run yesterday. Had my dad w/ me riding bike and helping me correct my form

25/m/205

55:06

Did not have time to run 10K this morning. Will do so tomorrow (thanks to whoever suggested the Rose Bowl course, that's perfect).

Did 'Fran' today (7:46) and was embarrassed at how unmotivated I was. Maybe the 155# squat clean & jerks (monday) and Angie (tuesday) didn't help either. Regardless, it was a crapulent performance.

39:24

As RXed

10 KM in about 27:34

Didn't really feel like running today, so sort of dragged my feet. Maybe next time I'll get it back down to 25.

Ran 6.5k at lunch time. 32:04

Guess I'll push for the 10k next time.

As RXed

10 KM in about 27:34

Didn't really feel like running today, so sort of dragged my feet. Maybe next time I'll get it back down to 25.

10k: 49:30

Need to work on my endurance. 5k was 21mins and change, so I guess I fall apart in the last 5k. First time running this in about 5 years, so itll serve as a good bechmark :)

24/m/5'11/163lbs

m/37/191/70"

Working through some PF in left foot so subbed 10K row on the C2. Made goal of maintaining sub 2:00 pace. 39:25.9 total time.

#196 Tim T. "Crapulent" - great word! I like craptastic myself. As in "my CFT yesterday was craptastic."

M/200/43

54:33 (PR: had not run beyond a 5k in months, just crossfitting)

Previous 10K on 2/5/2006: 59:40 (done while training for a marathon)

What? While training for a marathon my 10k time was slower than today's time, when all I had been doing was crossfitting (for about a month)!!!

Maybe there is something to Coach Glassman's theories!

Angie...

I'm at the station on Saturday. I'll have to catch you next week. Whats this crazy workout you have?

#200
Wow! See you in the 2012 London Olympics. Why didn't you go to the trials this year, you would have won.

But seriously, funny name, funny post. I wonder how many people will take it seriously.

10K, 44:52. Down 7 minutes since the last time!!!

I've been fixing the roof on my house. No CF in 2 weeks. But CF isn't just for soldiers and cops. CARPENTERS should do it too. Climbing in ladders, lifting logs, pulling and shoving. Two weeks on the roof wore me out... But cf kept me going.... Hehe...

#200 made my day - funny!

This was going to be my first 10 K, but my knee went funny somewhere around the 4th K, So I hobbled back home. The pace felt good though, and I had a good bit of energy energy I got home. I hope that meens that I was about right with my pacing (for my ability).

Final result:
Scaled - 5 K
in 30:43

I started out feeling great. An early morning run. My tempo was staying steady and I was feeling strong. But just after the half way mark my feet started killing me. I ran for another 1k or so, but had to stop. Time was at 35 minutes, which would have been a good time for me, albeit slow for most of you.

I limped most of the way home, tried a few times to run, but it wasn't to be. I am still hobbling eight hours later.

As Rx'd except ran a new course and got a little lost,and ran an extra mile.

1:04:20

Loved it, but i let my dad time it and messed it up and i was too tired to even walk home so i fell asleep! :P
I slept 15min before he got tired of waiting and woke me up. XP

m/26/5'8"/180

First 10 K ever: 54:03 on treadmill

today's fran: 4:18 (-16)
10k in a minute..

Great video. The music was great, I love Muse. The Crossfit games looked insane. I think that will have to be a goal of mine to compete in the Crossfit games sometime. I am looking forward to the 10k.

done yesterday 7/9/08

10k = 45 mins.

24 M 180

CFT

BS: 305
SP: 180
DL: 385

45/m/70 kg
Ran 13 km in 68:20
Rain in south Sweden, felt good until it came trickling into my eyes, mixed with salt sweat...

1st timed 10K (on a treadmill): 49:28 and learned an important lesson in hydration @ the 4.5 mile mark.

(would probably die if I attempted to do this in the unforgiving South FL heat/humidity)

M/24/5'6/185

5k in 22:40

#63: Screw you. Ran 10k in 51:29 and happy with that time. Getting faster at MY OWN PACE.

I just realized something. The hardest part of Crossfitting is NOT Crossfitting.

Rest days suck (I'm forcing myself to take the next two off). All I can think about is getting some on Sunday morning.

10 km

Riverside Run

51:16

Bad DOMS from Angie.

I am a day behind on the workouts. Today I did the Crossfit total:

BS: 405 (dropped 425 and bent the bar)
ShldPress: 225
DL: 425

Any recommendations on bars that don't break the bank? I could use some...Please email them, if you can...

Great video!

My run was 900m short of 10K. The run was too hot (90+ degree outside) and I was feeling way too dehydrated; ended up run/walk halfway and ended up sitting in the shade for 4 minutes; my knees and ankles were not taking the run too well either---way too much pain.

66 minutes

65:00
Ran 2 laps around the river loop, which is 2.66 miles, 5.32 miles total

22/M/152lbs/5'6"

10K As RX'd

Time- 43:50

USMC OCC-Class 199

approx 50 mins. lots of treadmill issues

Subbed a 10k row instead (had to stay in the gym).

48:58 PR

1st half was 25:21, 2nd 23:37, which would both have been 5k PRs. Does wonders for the soreness!!

25/m/215/5'9

Today's run was brutal...my body was still feeling the CFT and Angie, and I played ultimate 3 hours each of the last 2 nights.

Time: 70:11

Damn. Could definitely do it much much faster but I had to slow it way down because my legs were just dead.

47 / 174

58:47 PR by :07 seconds -- didn't expect that

run on the treadmill at 1%

10.8 Km in 37.33; officially measured running track in the forest.

1% on tm

66:00

M/38/150

to hot (110 degrees) and to smokey to go running going to work on my presses

8.2K before somebody kicked me off the treadmill (not a cfit gym, needless to say) 39 minutes flat.
First time ever running that far, first 10 k attempt. Thanks for the opportunity coach.
26 M 218# 6'5"

awesome picture!

31/m/5'9/212

10K - Outdoors

64:32

I need new shoes. My feet are killing me. Who makes a good running shoe?

ONCE AGIN..... I DID IT!!! One heck of a first week of doing the WOD's. Glad I took time to prepare myself for these. They are no joke.

10k as Rx'd

Time = 45:59

PR by over a minute and I haven't done that since Thanksgiving '05!

#204 Kasey
Nothing new...from Wed 080702, but I just love it and I think you will be GREAT at it. If your back is better, that is...
Maybe Monday...
Good luck on your 10k tomorrow. Yuck.

Going to kayak on the lake for a while instead of the 10k.

1:19
Had to walk quite a bit in the Northern California smoke and heat.

26M/5'-9"/158

10k = 51:44

the slacking is over or at least slacking off
did 4 rounds of run 700m 10 box jumps 10 PU about 30 min had my 5 year old chase me on his bike. it is about 30deg C with humidex good times.

M/32/6'3/208

5k

26:26

Felt like a medium pace, but realized after finishing could have gone much harder.

10k
55.56 (pr by 2 minutes)

oops. meant 55.58

In hindsight, I prob shouldn't have run today in the NorCal heat and smoke.
1hr 15min was my time. I know, a horrible time. Well, it felt horrible too. Had to walk a lot 'cause my lungs were fried from sucking in lungfuls of smoke.

M/51/6'/200

OK all my long life been a sprinter, have never run a training run longer than 5k's here, and never run longer than 400 meters competitively except for a few decathlon 1500's. My 5k right now at this weight is about 30 mins, my goal was to break 70 min. I guess the main reason I did it, even though it wasn't blazing fast, was just to prove to myself that I could do it. I do feel like I was run over by a bus.

Thanks everyone for the inspiration. Can only improve from here.

time: 69:20

forgot - 1% incline on treadmill

Man this was nutz. i was hoping id finish a 5k at least which would be more than ive ever ran before, ive been doing crossfit about 3 months now and i ran the full 10k and time was 46:04. I was very pleased :)

25/M/6'6"/235lbs

Yesterday's CFT
BS 415
MP 195
DL 430

10k today? You sick freaks! I love distance almost as much as I love my mother in law.

Man my body needed this !!

45 mins - on treadmill unfortunately, weather in Calgary today wasn't soo great, even hailing at one point

Thanks Coach!

44/76"/188

warmup: 3 rds of 10 reps each, pullups then burpees, no rest (didn't time it)

ran 3 miles at track: 26:20

42/169

Not as rx'd

95 degrees outside...so I only did 5K

29:05

totally sucked in the Dominica heat (88) and humidity of 68. Pretty much quit running at 16 minutes, but ascended 500 ft and came back down. Final time was over an hour.

29/f/113

doing 10k on saturday made up my own wod

70 db sdhp, 20# db's
60 db swings, 35#
50 ghd sit-ups
40 push-ups
30 pull-ups
20 dips
10 push press, 75#
10 push press, 75#
20 dips
30 pull-ups
40 push-ups
50 ghd sit-ups
60 db swings, 35#
70 db sdhp's, 20#

33:19

pre: wux2
post: smr

33/m/240

4.7 miles in ~45 min

pretty freakin hot in South FL today

22.m.135.65"

as rx'd with sauna belt
~60 ran for 50 mins but took a few water breaks on the way so i'm estimating another 10 mins of rest

27/m/177

row 10k

43:29

Puppies scaled was going for 5k but after 2 miles just done.
Don't know if it was the heat or smog or just previous WO but could not catch my breath and kept having to walk for a bit way too often. took 28 min for 2 miles

10k Cross country-style: road, grass, and path/trail. Temp 74, partly sunny.

60.00.59

Gmap Pedometer is great! What a fantastic free resource to map out a cross country run!

HL Return 7 10 08

20:48

25 pull ups then jumping pull ups to 100 848.
All the rest as rx'd.
pushups, 444, situps ?3:29, squats ?4:28
ahr:142, mhr: 157
w/u 20 min walk, w/b 10 min walk

as rxed 56:03

m/38/5'11"/222
as rx'ed 66:10
i aint happy but i survived

That was a long run...
rx 1:07:08
1st time running a 10 K
I agree with #256, Florida heat is no fun.

F/19/153/5'8"
That was a long run...
rx 1:07:08
1st time running a 10 K
I agree with #256, Florida heat is quite intense.

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

I am using the following excuse for not running today.

Temp according to my outside gauge 112
Air Quality LOUSY BAD UNHEALTHY ETC.
Central Valley Central Cal is nasty outside. Too many fires and too much smoke in the air.

I know I should be able to cover 10K in 48 min without much problem. Ran a 10:02 to the halfway point of our last 5K. However whats in the past is in the past and everyday is a new test. I'm just over two months of CF and I am beginning to pick up the pace. I am seeing great results and know I wish I had this type of training when I was younger.

OooRahh CrossFit

37M/5'10"/164#

As Rx: 52:28

2:18 slower than last time.

Monotony of 25 laps around track, rather than usual road course, was more of a mental challenge. May have done one extra lap, but not sure. Kallista video inspired the final lap sprint.

Still working up, doing 75% week. Rowed 7500m in 31:06.

40/M/164

CFWUx3
Insisted on at least 5 chest touch PUs per round, which meant I actually attempted about 60-70 PUs

10k - 1:14:26

As RX'D:
45:40

Damn cramps...
This was my second 10k (6.18 miles from mapmyrun.com) ever and I did worse than last time by almost 2 minutes. However, there were a heck of a lot more hills and I didn't have a timer on me for motivation.

As Rx'd on an accidental hilly course.

45:03

53:32 of treadmill hell
"shoot me again I ain't dead yet"

M/48/153

Catching up with the Games WOD's

"Fran", traditional PU standard, As Rx'd

9:58

Front squat
185 x 3
195 x 3
205 x 3
215 x 3
220 x 3 (pr)

5 rds
5 overhead squats,125#
5 handstand push ups

8:33

#4 Bingo

63:54

40m/5'8"/203
96 in the shade
Had aspirations of sub 54 minute 10k, by mile four only had aspirations of finishing. Well at least this WOD keep me out of my Globo gym.
Time:56'57

an ugly 60:57
time out 27 min. with 25 mph wind part way
time in almost 34 min against the wind and into the sun. think i baked my brain. a hot 85 degrees.

7/10/08 - 49:47 - ouch. Hard wind to my face on the first half in the absolute heat. brutal. must...keep... running.....
5/26/08 - 49:36 - (Ridgeline Rambler - very hilly and not quite 10k (5.85 miles)
4/15/08 - 45:57 PR!!!
2/5/08 - 46:10 PR!!!
10/19/07 - 47:20
8/11/07 - 48:44

ugly 60:57
fast 27 even on way out.
against 25mph wind on way in-34 min-ish.

10k 52:56

m/36/195

57min

With all the emphasis on upper body strength in CrossFit (how many people can actually do 30 muscle ups) I wonder if CrossFit would develop equally demanding aerobic WOD? How about run 20Km, or even 30Km. Or, Run 10km, Row 10km, Run 10km?

thanks.

First completed 10K since my Achilles repair last December. Very, very slow!

080710 69:54
071019 54:38 PR
071016 58:42

M/18/5'11"/160

63:59

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

As rx’d: 58:20
Foam roll after.

Ran 5K

last time 23:37
this time 22:46

Wow, my legs were so tired today for whatever reason. I totally blew this one out my @$$. I could only eek out 4.85 miles! Maybe next time.

M/31/70"/195

m/25/6'2/205

4 mi 26:53

"Run 10K" is like "gouge your eyes out" for me. I have joint pain for days afterwards. Had a BFO (blinding flash of the obvious) today - 'just run 5K and then do some more work in the oxidative energy pathway.'

-10 minutes rope skipping, DU practice, GHD work
-30 mins Run/walk ~5.5K
-15 mins rope skip, squat, DU practice
-5 mins of paced med ball cleans

It's all good. Paul

6 miles in 57 min, PR by ~5 min

rolling route through central park

Ran from home, no WU

Wash Ave to Burdette and back in 90+ temps.

1:07:08. Sweated out a gallon on the way.

m/28/190

6 miles in 53:35.
Had to cut short b/c of severe thunderstorm

I'll never walk again!!!! LOL

26/M/5'11/215

49:19

37/m/270

Split between indoor track at gym, dodging people, and treadmill, just to combat boredom, changed back and forth every mile.

71 minutes, and felt even better than I did on my last 5k.

m/24/6'1/218

as rx'd

52:09

ha...I'm just gonna say that some of the comments here are really funny
10 k 00:59:22

45:55

080412 was 45:05

as rx'd 47:11, 25 laps around a track stinks, I'll find a road next time

57:30 as Rx'd

I haven't run in like 20 years so I only managed to get 4.5 miles done in 42 minutes.

I jogged for most of it and only had to walk for about 5 minutes of the total time.

21 / Male / 6-foot-2 / 190 pounds

60 minutes

Ran 20 laps at 48 minutes in all honesty, so I just did some math to adjust it. That was way tougher than I wanted it to be.

Well I started this workout on Tuesday. Angie was hard, but lucky for me I have been running a little before this.

85:22 for the 10K

Got lost in an unfamiliar neighborhood. Looked it up on gmaps pedometer: 8k in 45 minutes. Oh well.

49 min
no pedometer

~ :45 for about 5.5 mi. first time attempting POSE for any sort of distance- can definitely feel it when you're getting it right...

30/m/6'/240lb

I have been following the crossfit program for about a week and a half now. I am 30 and have decided to get back into shape. My brother Tim is staying with me for a month, and introduced me to crossfit. I have never been much of a distance runner, and have never even ran 10k. I walked/jogged it today in about 82 min.

Tim: As Rx - 59:00

Had to sub due to left calf strain....week #5 on "babying" it.

Did run a half mile before calf stared barking at me. Continued with rowing/eliptical (sp) on hill interval setting...best I could do for no pounding on left leg.

I hope I don't wind up in jail for sending an email to the classless and ignorant military "gentleman".

M/35/185

As Rx'd 52:50

Outside on a fairly level surface. Been a while since we've run this far and it showed in my time. On the other hand, I'm really happy with my level of fitness right now. Heart and lungs were never an issue during the run. Just really tired legs.

#304

Check this site out, you'll never need a pedometer again!

http://www.gmap-pedometer.com/

I used this site to map out a local park in my area where I could go across fields and other pathways...

This is a great site to map out a fairly precise run. Unfortunately I also found out my favorite 5 mile run is more like 3.875 miles......drat.

m/39/5'4"/143

10K - 56:03

So slow. So hot in central TX at 5:30pm. Opted for a slower, more interesting course with some trails, elevation changes, and (most importantly) some tree cover instead of the faster, blander, all pavement out-and-back with no shade. My tag says 143#, but I was about 139# after the 10K.

Thanks to everyone for your kind words and support. It was a pleasure to meet Ken C and Bingo at the Games, along with many more of the other competitors and spectators!!

62:00

23/m/5'7"/149#

Not taking chances with the stress fractures; did a little over a mile yesterday, and then some sprints. Feeling ok, but no chances...

Subbed 10K row (my first ever).

5K is around 22:30 - I forget exactly.

Tried to sprint the last 150m of every 1K, and kept about a 23s/m pace. Think I could have pushed it a little more here and there, but otherwise it gassed me pretty good.

Average per 500m was 2:18

The 5K mark was about 25 seconds slower than my PR, which is fine by me. Had to take 5 or 6 10-second rests to get the feeling back in my ass.

For the last 600m the power went out (hooray for monsoon season). Sprinting in pitch blackness is incredibly disorienting.

Rowed in my Vibrams, and have a big blister on the back of my left heel now to thank for it. I finally found something that the VFF aren't perfect for.

Total time: 47:41

DOMS be damned, that was a fun row. Glad to have a rest day tomorrow.
DOMS

52:57 on the track

5K- 47:02

That kind of sucks, but it's only my 3rd WOD, so I'm a work in progress.

23M/73"/170

As rx'd in 54:07 on a treadmill. I don't know if it is just me but I always feel that I run faster on a track or on anything other than a treadmill. Still happy with my time. Glad to get a day off though...I'm spent...

51/M/150

Fern Flat on bikes w/Mike. 12 miles, 1,000'climb.

57:02

Avg HR 156, peak 187.

Man, 10k is not my strong point. Must hit the oxidative hard this year.
10k = 54:22
Only good news - out in 27:14 and back in 27:08. That WILL be under 50 before next year's Games.

27 yom 175lbs

Did a 5K to rest up for a vball tourney this weekend.

24:19

40/m/176cm/71kg

As rx'd

51:04

Started with a cadence of 90 and felt pretty fast for the first 4k or so, but couldn't maintain the pace. Sore calves afterwards.

198#

50:25 as rx'd (pr)

M 37 5'10" 149.5#

Soft. Really soft.

2008-07-10: 10.4 km in 57:27.34; fast lap: 02:00.56 (A), slow lap: 02:29.27 (U), avg lap: 02:12.59 (50s slower than last time)

2008-04-12: 10.6 km in 56:47.18; fast lap: 01:48.53 (Z), slow lap: 02:18.95 (N), avg lap: 02:11.04
2008-02-01: 11.3 km in 63:45.36; fast lap: 02:13.06 (Z), slow lap: 02:36.88 (Q), avg lap: 02:27.12

Oh, re: above (#322). Distance: 26 laps (alpha to zulu) ~= 6.56 mi

M/25/5'11"/175

7.5 K (4.66 mi) on treadmill

41:14

the 10k run was my first day on the crossfit workouts.. never been a distance runner but i made sure i did 10k... so my time was 72mins...
i know i can get better with time.

M/27

25 laps on dirt track, lap #13 walked

50:00 min

never thought ahd've finished,been over a year since ah've run so far,got a condition called gilmoures groin[named after surgeon who discovered it,Dr Gilmour] have managed to overcome it with pelvic floor exercises,but has flared up again with the intensity of the last few workouts and the with the 10k had to concentrate on this even more.time 47.41,way down on pb of 34.29.guess ah'll need to start running again !

Damn, knew that was coming.

52:13

on treadmill (including 4 minutes of breaks at 1/2, 3/4 and 7/8 distance to catch my breath and neck as much water as possible!)

M/27/173#/5'9"

62min for 10K on city streets. Checked out an awesome new park.

My lower back was super tight right from the get-go, no doubt thanks to the DL portion of yesterday's CFT.

m/27/170#/5'9"

My first decent length run in a while since my most recent bout of ITBs... 11km on city streets in 53:41 and no PAIN!!!

Have switched to POSE (sort of) and it has made a world of difference!

10 miles: 1hr 15min 32secs

nice run. comfortable

Jodi (F/29/109)

First day training since the games. I'm still exhausted and trying to adjust to the jet leg. We had to go right back to work as soon as we got home so there wasn't much recovery time.

Thrusters
75 pounds x 10 reps

Push Jerk Practice
45x3
55x3
65x3
65x3
65x3

20-15-10-15 of:
Burpees
Kettlebell swings, 1 pood

Time: 5:39

Oops! Typo!

It should be:

20-15-10-5 of:
Burpees
Kettlebell swings, 1 pood

Time 5:39

Hi cross fit buddies,

I've been cross fitting for 4 months now and it was my first 10 k ever and i did it in 44 min.I just love that way of life.

crossfit l'acadie (my litle village)

38m/6'/185#

wod as rx'd

49:25 on local 5K road course...ran it twice of course.

My first 10K since I started back to CF (maybe ever, actually, I used to skip these :o). Probably didn't actually do 6.2 mi - I'd say more like 5. And I did walk/run so I could run at a nice pace.

72 min.

first time ever doing 10k in one shot i did 10 laps before having to walk a lap. i completed the 25 laps. my time was 67:07. my goal was to finish under an hour, this didnt happen but i know i can do it because at around lap 15 i was getting major stomach cramp that slowed me down. without those cramps i would have made it. thanks CF for pushing harder and harder everyday. this was done outside on a track the weather i must same was perfect in NYC thursday.

43m/510'/165

dogged it, but finished with a sprint. 53.00

Rugby practice instead so did an additional met con that was suprisngly difficult 21-15-9 of 95 lb OHS and GI pull-ups. 8:27...thought I would be faster...ohh well that is what I get for thinking.

54:55

1st 10K since 19October2007: 43:34

38/F/139

Had to run two back to back 5k's for timing reasons, one outside on trail and one inside on treadmill at gym:

1st 5k - 32:10 moderate hills
2nd 5k - 32:25 0% incline

total 1:04:35

Then ran another 2 miles for good measure. I'm training for a 10 mile on the 25th and had never run 8 miles, much less 10. I feel more confident now.

Hoo-Yah Crossfit!

M/172/31

10k outside 1:03:58

Didn't think I was going to have time to workout last night, but I looked outside on my way to bed and saw how incredible Mt. Rainier looked in the sunset (I'm in WA), and forced myself to at least hit an easy 5k before crashing, it felt great.
M/23/5'11"/185
26:52

47:51

M/38YOA/5'8"/181#
As Rx'd
10K 47:38
Doing better but still needs work. Slowed down a bit on the 6th mile. Ran it at an 8 min pace, finished mile 6 at 46:50. Need to work harder on finishing strong. Still it is better to run the 10K back here in the States than when I did it in Mosul. Too much dust and BS in the air over there.
Cheers
Paul

Rainy bad weather so did this instead, indoors:
21 KB Swings (35lb)
21 Box Jumps (20")
18:27

Compare to:
080201 - 10k 50:05 (track at the park)
071016 - 10k 52:47 (track at the park)

m/27/150/5'8

1:33, but I was running some trails with a 2 mile hill that averaged somewhere between 14% and 15% grade. nOT to mention the other hills for the rest of the run.

Nic - 52:54, not an accurate time or distance but
close enough!

M/21/5'10/160

AM: 5k Run. Time: 24.22 mins

PM: 'Fran' Time: 13.12 and 2k run: Not timed.

B*tch of a day.

5k run- 24:16
5k row- 22:08

Total- 46:24

Scaled: 4.5 Mile / 7.3 K - 30:19.

Hilly course, cool breeze.

59:58 outside

f/25/120/5'5"

51:15 outside

m/19/6'0"/185

54:30 outside

F/37/120
First 10K in a long time! 58 min-outside, rolling hills. Felt pretty good up until about 4 miles then it was a struggle to keep the legs moving. Just glad to finish

59min

Rest week and vacation

38/m/190

12.3 mi
1 hr 37 min

Run 10 K

Subbed mountain bike ride to top of Turkey Hill, Hingham Mass, lots of hill work and terrain changes. About 50 minutes

3 miles 29 minutes

10k-43:26

Jeff 2 work
160#
rowed 10K
Damper on 6
39:45.5
Last rowed 10K at home 41:25

Five rounds of: 500 punches speed bag,
Then heavy bag,
Round 1, 100 straight punches, 25 angle kicks each leg
Round 2, 100 jabs, 25 angle kicks each leg
Round 3, 100 uppercuts, 25 angle kicks each leg
Round 4, 100 elbows, 25 angle kicks each leg
Round 5, 100 knees, 25 angle kicks each leg
After each round: 21 KB swings 2 Pood alternating every other round with 21, 1 arm 20 kilo KB swings
A good 25 minute workout, m/50/220

as rx'd
49:20

ran on treadmill cuz it was raining out

53:00!!

5K
40:33
BW: 265

Yesterday, 080710, I attempted this. I marked off a 6.4 mile course (3.2 out and " back). The weather down here in New Orleans it was 92 degrees and 83% humidity. I got to the 2 mile point and turned it around. I couldn't even go half way back before breaking to a walk. I didn't get enough carbs the night before either, but I was plenty well-hydrated.

23/m/242#/78"

A day behind..

1000m Swim (500, 3x100, 4x50)

10k= :55::03

Took it nice and slow on the 10k.Knee felt good minus a few twinges.

Get some, Go again!

EE: 6.25 Miles: 1:03:55
MH: As RXed: 58:36

ran 4 miles in 34:20

Hilly trail run. I think it was only about 7.5 to 8km but it felt like 25. I don't feel bad about not doing the full 10 because this was way harder than any flat 10k I've done. The heat didn't help. 1st lap of the park 22min., 2.5min break, 2nd lap 25min. Too many breaks during the run. This needs work!

Cycled home-gym (~6k) - 19.21
Rowed 2k - ~8.20
Ran two rounds 400m on tread - 8.5, 4.0 incline (~2.00)
Swam 15 laps (indoor at HP) - ~9.00
Cycled gym-home (~6k) - 18.28

M 24 180

50:13

ouch

M/46/145

Run 10 K

As Rx'd. On the road - 10.27 kms. In the dark. I thought I was flying. Apparently not.

56:27

As Rx´d
10.44 km

46.34 min.
Fun. A chance to test my new running shoes.

23/148

WOD as rx'd

49:52(pr)

23/148

WOD as rx'd

49:52(pr)

F/30/126

10K ROW

55:19 (had to stop twice to keep the kids in line)

1:00:00 exactly. I think it was actually between 6.1 and 6.5 miles. Been several years since I measured it. That really hurt, haven't run that far in a long time.

M/31/72"/170

First ever 10k in 54.40

M/22/183

As Rxd

44:20 (PR)

Last time i ran this was 55-56 mins, this was a while a go.Have been Xfitting only and trying to keep to schedule as much as possible since.
Love XFit!!

M/26/5'11/158

As Rx'd -
10k - 48:55
first 5k 25:37 second 23:18

Road bike to/from work today.
Yesterday's ride worked out to over 22K. My legs are fried any way so I'm going to take advantage of the extra rest.

Started with:
Work up to 1RM Bench

265# (PR by 10#)

Then: Yesterday's WOD
Sub'd Row 10K

38:17 (PR by 1:00 flat)

59:46

Hot and humid in No. VA today - ran 4 miles, hilly road course:

about 32 min.

Felt spent when all was said and done. Barely enjoyed my pizza and wine for dinner...

5k

24:34

blah -59:22
7 mins slower than last time....
blah

10k in 90 degrees :-O
53:07

2 House to Bay (Hills) Laps - 52:22
1st Lap - 26:34
2nd Lap - 25.48

Garmin GPS Forerunner 305 shows distance of 3.46miles/lap.
-Curved tunnels shave some off of true distance.
Ascent/decent 840ft
Hot day 90F.

First comment. This is where I post my time, right? 61:05 on treadmill, which is always slower for me.

Age 52/BW 250# subbed 10K row 46:29 even, previous best 47:06.8. Really happy with this row as allergies have been kicking my butt for the last week.

56:37 treadmill 2 degree incline

27m/5'10"/176

J: 50:23 93 degrees, 91% humidity, 15mph winds = SUCK ASS!

5k... 25 minutes...
Self: had to stop due to time constraints and left knee began to ache... hopefully it's improved for next run. Calves are still tight 12 hours later

10km
49:45 (track. 1:55-2:01 laps)

Perfect timing with this one, recieved my Garmin 405 right before I went to run this one. Did 6.21 miles around Langley AFB runway in 52:06 for a pace of 8:23 per mile.
The Forerunner 405 is a great buy, my only issue is the Garmin Connect website could use a little sprucing up, but overall it's pretty good. Definitely worth the money, and more accurate than my Nike+Ipod I was using before.

49:56

done 7/11
scaled 5k Club 1% grade
29:30, 155 ahr
low energy day

on TM .05% incline 57:26

53:08

37/m/235
4.7 miles in 52:00 min
used to be a better runner, need to work on it

55:14

finally got around to doing this yesterday... 2 laps around 1.9 mi trail nearby: 16:45 + 16:28 = 33:13

5K

27:34

F/38/5'6"/140

57:23 (on 7/10/08)

M/40/5'11"/175

56:10 (on 7/12/08)

48/m/183 from france (alone ?)

10 km : 58:05

25/m/175
48:00 I think it was 10K. It's hot and I get delirious in the desert!

27/M/219/

10K 58min. Don't stop, can't stop

did about a mile and a half. have to work my way up to the full 10k. after about a mile and a half i did more walking than jogging, so i cut it short there

38yom/6'2"/225lbs

Ran outdoor 5k trail. Late at night. Friggin muggy heat.
Took me 70:35

44/m/168

6.0 miles, 64:58

sore L. ankle, what the heck, easy pace, gained three pounds from too much July 4th food, back to the grind.

25/M/185lbs/6'1"

10K As RX'd but I did mine in 100 degree Texas heat...wow, it was hot today.

Time- 49:53

On treadmill:

31 yof/126/5'6"
51:35

33yom/168/6'0"
48:50

M/44/6ft/220#

7.5 Miles, 71:30

Ran a very hilly 4.5 miles with my 15 yr. old son (who dusted me).

42:30

32/m/210/6'5"

First day back from two week vacation that consisted of kayaking and hiking...so not quite CrossFit.

Decided to not kill myself and did a 5k in 26:33. That is a horrible time for me, but not unexpected considering layoff and long flight with little sleep the night before workout.

8.6km
5.4miles

44:23

30/M/155/5'7"

10K = 55 Min.

2x river loop 47:50

as rx'd:

48:30

10km 47mins. Started slowly so think I should be able to post a sub 45mins next time!

26/m/155/5'7

outside 10 km
44.32

55:00

Correction to previous post. Actually ran 12.85 km in 1:22:08; TE 4.4; wx hot, ran out of H2O, take more next time.

53:12

8:35/mile

excruciatingly hot today, began showing signs of heat stroke through the final mile (cold flashes/goose bumps). still PR'd!

Ran for an hour on and off road - approx 10k

approx 10k 60mins on and off road

64:37

6.2 miles on TM at 3% grade

29 yom, 180 lbs

48:00

did sprint workout first, not my best time

Injured ankle from tennis

Didn't have the time for a 10k, so did 5k in my VFF. Little under 30mins, but ran with a dog attached to me. Felt much better than last time in the VFF.

Outside, it's been a long time for one of these. Didn't feel very good the whole way through.
49:30

M/24/194/6'1"

This is the longest I've ever run
Ran first 5k in 24:30
stretched and hydrated for 5 minutes
ran 2nd 5k in 27:30
52 min total running time
No walking. Yahhoo!!!

if anyone is looking for inspirational running music check out "explosions in the sky". That got me going

10K: 59:18

Charity-
ran 49 min. starting from church and ending at home. Walked a few times toward the end due to a monster blister on my foot. Have no idea on the distance.

28 yom 185 lbs

as rx'd 52:21

13/07/08
Seafront run (a bit less than 10km)
No time available - felt quite slow

First time i have ever run more than 5km
Was not that focused on time just focused on finishing without stopping to walk

approximately 10km a bit more than 10k in 64 minutes

Run from driveway down to bernie and ran around 7 times then back.

Subbed 5K row.

24:09

Ran ~15 minutes at 60 minute pace until machine tuckered out. Did 45 minutes of cardio at approximately same exertion level.

34M179

1:02:53
Walked twice. Should have taken water (85 deg, sunny).

M-30-185
Ran for 60:00 on the beach (deep sand). I figured this is pretty close to a 10K.
Burded 750 Calories.

Ran 4 K, right knee started hurting (ITB)
Wind sprint 50 M sets for 2 K, knee hurting too much to continue 35:40Min, 6K

5.68 miles (Got interrupted by a call, damn, so close)
52:30

49:37 outside

51:36 after a filthy fifty type workout with Matt at Crossfit Brisbane

53:54
Slow! Just starting to get over my cold. Run through burlington

Sub 5k run (for the knees)

31:43

M/36/140
@ West Seattle Stadium, before work, 1st 10K on track, 53:03. 1:37 slower than PR.

6 MILES (SHORT .25)

IN RINGGOLD AT 52 MIN

43:52

1:01:01

30/m/5'10"/225

1:03:58

ran 4 miles . Due to iT band. 8.8 on the treadmill

Just as I finished the first 5k the lovely lady cleaning around the machines decided to spray 409 right next to me like she was a mad woman!! Sucking up chemicals as I tried to run was not happenin! Needless to say I drastically improved my 5k time from the last run and would of done even better but was trying to pace myself for the entire 10k!

5k 32:23

64 minutes

77 min

Stretching
59:30
M/47/192#/72"

6 miles
49:30

Did WOD as rex´d outside..

Greg´s WU ~2 rnds of 15 GHD sit/ups and 5 MU's

Time:

41.11

Same time as last time :D

57:28

34/M/185

48:48

Ran from Denny Dennis down the river road to the T in Unger Park- also viered through fenton park on the way out- @ 6 miles +-
about 58:30 hot as hell- felt good!

Only ran 2.25 miles due to work. Did it in 21:30.

1:07:35

Austin Texas, Town Lake, under the bridge @ 10am.......

1000 Burpees for time

Who's with me?

m/34/5'9/173

50:49

25:04 split.

Lungs & body felt good. Able to push at the end. Maybe due to low humidity. Need to push harder on every 8 & 9 interval.

4/12: 52:00
2/1: 50:36

31/m/190

53:18

53:18

sub 3mile
25:55

24/m/233

Ran about 2 miles...didn't time..

today being the 6 th of august. ran 10km in 44 minutes as rxd. or 6.2 miles

55:50.

Rough course - plenty of hills and trails, not to mention crossing various highways in the web of traffic surrounding the Pentagon.

I've been working on my POSE technique. I've got it down reasonably well after 4 months. I started off with 400m intervals, then 800m intervals, then starting "holding" the POSE technique and a 180 steps per minute tempo as long as I could when running days came up. Over the course of 5 runs, I progressed from 5 minutes, to 10, to 20, to 30, and today, 55:50.

55:35

34/M/240/6'5

55:35

34/M/240/6'5

24/m/5'10/160

9/15/08
10k = 47:01

Ran a 10k today as prep for my sprint tri in two weeks and figured I'd post it on the last 10k just for a reference down the road.

CHK 10k: 55:45
KS 5k: 47:00
ran on 10/18/08

M/33 as of today/6'3" 195
47:42 ccccooooolllllddddd

M/37/185/5-10
Ran 6.0 miles vice 6.2
in 49:27. So a little slower than 8 min/mile. Didn’t feel too bad, but was more concerned about the distance. I haven’t ran that far in a year and change. So a good long run.. HR was at 65%...which because my heart Rate monitor has my max rate at 220 vice 220-age, which should put me at 190 if I say I am only 30 . So it was probably another few points higher. So not bad, but just was not feeling it. Need to do better next time.