I thought this was a mirage at first! 15K! Let's go!

wow . . . more lettuce

Oh Boy

OMG!

That's a first right?

How strange - me and my workout buddy were joking about it being a "Run 10km" today...

Wow. Greatful for the early post. Too bad it's 15K. That's about 14K too long.

can't i just do 3 5's...ugh

I think I just threw up a little.

well, i guess the coach wasn't joking when he said he could make next year's CF Games a distance run event. day-am. get some! trying for a 70 minutes.

Gotta love the hybrid program - none of this long crap.

Is this the first official typo on record?

no?

gross.....

There's an awesome article in the New York Post today..

I don't know how to post the link but you can see it by going to New York Post . com and typing in "Woman Weight Lifted"

A woman was launched out of an abductor machine at a New York Sports Club. Then she had to be hauled out of the gym in a rescue basket by firefighters!!

One more reasons people should use these crazy machines.

Outrageous

man that's a long run. that's 15K.

mm

shinsplints!

u've taken that too far![scottish ,in joke]
15k is this a wind up?,only jokin,
suck it up and bite the bullet!
ma legs ur sare already!

so you want people who normally don't run over 800m to run 9 miles? that seems like a recipe for injury. or at the very least, a lot of walking.

are you nuts glassman!?! It's 110 degrees here in Laredo, tx

Bring it on!!

Say What?!

Good stuff! Across broad TIMES and modal domains. I'm still waiting for the WOD that is "Build a sandbag wall for time."

I'll do this in a week or two when I switch out of my strength stuff in prep for the Army 10 miler. A good test of how much running capacity I've lost since I haven't run for the past 6 months.

Finally, a break from the pull up's!!!

That should be - One more reason people shoudn'T use those crazy machines.

And about the video... I seriously hope some of that stuff is going to go down at Blauers camp on August 15th.
Do those suits come in an XXS because I want to get in one and learn how to do that. Looks like an awesome way to do drills without getting hurt.

Tony???

I've noticed that nobody has posted any times yet. Does that mean that no one is actually running the 15k? (I have a good excuse, I missed my flight home, and had to spend the night in the airport... what's your excuse????!!!!)

I guess if you didn't like or understand Brian Mackenzie's POSE video, you better buy the book tonight!!!

That's some serious running!

The lake I run around here is 5 miles around (north park for anybody who is from the north hills of Pittsburgh) and every year before I go back to school for soccer I say that I'm going to run around it twice, which is 10 miles. I never did it, but now b/c it's the WOD, I will F#@$ING do it.

Lets Do THIS!!

3, 2, 1, GOOO!!

Cracked open my third beer of the night (first day of vacation). Sat down at the PC. Hit refresh on the home-page... Saw tomorrow's WOD.. Stood up, poured 3rd beer of the night into sink.

Good times. Way to keep us honest coach.

Cool photo. And another cool WOD... different.

#21 The reason no one has posted yet is because the WOD has been up 30 minutes.

On the Photo: I guess Josh didn't feel like doing a handstand while he was up there?

On the video: I guess I'm just a newbie puss when it comes to fighting, but I mostly just thought those guys looked like they were from HALO

On tomorrow's run, now that I've gotten over my initial shock: I've never run 15K in my life, but up until a few weeks ago I'd never run 10K in my life, either. It's a pretty sick feeling, but accomplishing something that most people will never do (even if it'll take me two hours) is amazing. After 10K, I was thinking about what longer distance I could conceivably tackle next. After 15K tomorrow, I'll probably sign up for a half marathon.

#18 lol. 1 Round for time: Fell an acre of forest.

Im going to be sick im only 4 months out of ACL surgery. This sucks!!

Holy F! 15k!!!! This is gonna take well over an hour. I've never ever gone this far, oh well. Bring it on!

#21

No times posted, cause they're not back just yet...hahaha!

Great! 15k is one run I'd never do on my own but I'm excited to try my long distance shape.

I'm headed for the Level 1 cert at VA Beach tomorrow afternoon from Iceland, glad I get to do the run in the comfortable 70° of Iceland, instead of the 90-100°of Virginia :)

ummmm...........NO

Vance

Ok, maybe this is posted early cause its a joke, right? Whats the real WOD?

bow chica bow now

Hey Leifur, I lived in Iceland for one year, and although I agree the summer weather makes for great running, I distinctly remember being attacked by Arctic Turns and I am still emotionally scarred by birds flying over my head while I am running. Enjoy your visit in Virginia Beach. I live here and totally love it. I did the level 1 Cert here a month ago, it's great.

I have not run farther than 7 miles since my last marathon in April. This should be very interesting. ;-)

oh, good grief! Rowing 15,000 meters due to a calf injury that was RE-AGITATED today when I was running and had to LEAP over a snake that I almost stepped on!!

hahaha...ow.

Huh - are you sure this is not a typo??

um...might be a bad week to start learning Pose?

it's about time for a "long" run of sorts. nothing to get the day going like a 9 mile run! this should be fun tomorrow.

Coach, here's that decimal point you dropped:

.

It goes just up the top of the page there between the 1 and the 5.

;-)

Ha Ha.

...there's no truth to the rumor that the CF Endurance WOD is "Fran"...

Aaron # 18
"build a sandbag wall for time" that made me laugh freakin hard!

M/23/5'10/185

Well I just happen to do Helen yesterday, so I took on Grace today.

As Rxd 2:36 (PR)

Was hoping for a good endurance WOD for tommorow, but this is insane. It'll be the longest I've ever ran in a single workout!

#25

I just finished my first beer of the night after walking in from doing "helen" and did the exact same thing, hit refresh, read the post, hurled a bit and am giving serious thought to the second beer. I'm acutally not sure I should even try a 9 mile run since I never do long distance runs. I haven't even done the 10k on here yet so maybe I'll just do that and see how I do.

I really thought that was a typo.

What, no handstand, John? :P

Kwitcher whinin' ... all of you!

Finally a WOD that us military and ex-military types are well prepared for. Just remember, "wars are run, not walked."

This madness has to stop. 15K! my iPod is going to run out of batteries...Well, I guess I will have to take a day off tomorrow :)

3,2,1 GO

Bring it!!!! I just ran my first 10K two weeks ago, and now this. I love this site!!!

Come on, where's the handstand John!? 8)
Awesome photo..

NO F***ING WAY! NO!

I can't wait to knock this out. Mind you we run too much in the Army and I've done a marathon before but I can't wait to see everyones times, especially after listening to the power lifters grip and all of the walking wounded coming out of the woodwork! Where's that "3,2,1 go" attitude? Put on your sneakers and do it! If it's so damn hot out there for you peps in America(it's a daily 130 here) run at night! That's what I do, I'll have to run the FOB perimeter quite a few times, thank god for my garmin.

Keep it Real! Real 3,2,1 go!

Anyone that is worried about injury should know that if you've been CrossFitting for any amount of time you don't have anything to worry about. I ran the 15km Boilermaker out here in Utica, NY two years ago, prior to Xfit training, in 72min and some change. This year after a year off due to injury , followed by a year of Xfit never running more than the occasional 10k, I ran it again nearly two minutes faster. Have faith in the Kool-Aid, I bet most of you doubters will be surprised...
Happy X-fitting!!

By the way, that video was AWESOME! I can't wait to start training muay thai when I get back to school.

HOLY KILOMETERS!

good thing im doing Gant's hybrid program and im gonna be snatching and OHS! definately don't miss running

15K???????????? MAY I HAVE SOME CHEESE WITH MY WHINE. SOME CRAZED HACKER MUST HAVE TAKEN CONTROL OF THE WEB SITE.

Hoo-yah. Now we're getting to Air Force distances! See ya'll at the finish line.

Engineers lead the way!

Bring it on! I hope it's 95 and humid tomorrow.

Cool video.

For those of you who don't run long distance a few pointers and you will do fine. If you are in Crossfit shape you can run this, no doubt. Don't bother warming up, use the first 5k for that. Start slow, you can always speed up. Pose if you know it and soft landings will prevent injuries. Pick a pace and maintain it, even if it is only 10 minute miles. Choose a flat course that intersects shops or some source for water and tuck a few bucks in your sock (you can bring bandoliers of water but those things just add weight and bounce around on your hips and chaffe like a mother).

LSD is hilarious.

This last weekend i did a triathlon. my trainer said i could do it, but not trian for it. so, i just showed up with a lousy bike and went.

not a surprise. i dominated on the swim (i'm a mermaid) and the run. the bike was a mess since i was riding a borrowed 35 lb jalopie from a friend. whatever. i was one of two chicks who did the whole thing in a bikini. the other had a cool bike & won, but the other chicks were horrid & hid behind their clothes. i didn't win, but was way ahead of the LSD trained people who are triathlon "athletes". i want a bike that's less than 30% of my bw. and, i want to go again.

moral of the story. 12 mile run is nothing to us. it's just time on the road. 3,2,1... Go!

LSD is hilarious.

This last weekend i did a triathlon. my trainer said i could do it, but not trian for it. so, i just showed up with a lousy bike and went.

not a surprise. i dominated on the swim (i'm a mermaid) and the run. the bike was a mess since i was riding a borrowed 35 lb jalopie from a friend. whatever. i was one of two chicks who did the whole thing in a bikini. the other had a cool bike & won, but the other chicks were horrid & hid behind their clothes. i didn't win, but was way ahead of the LSD trained people who are triathlon "athletes". i want a bike that's less than 30% of my bw. and, i want to go again.

moral of the story. 12 mile run is nothing to us. it's just time on the road. 3,2,1... Go!

Wow,
I really feel sorry for anyone who is doing the crossfit endurance workout tomorrow as well. Sweet photo. There is a reason they call British Columbia the best place on Earth.

why don't we just go right to a 26 mile run and our new motto could be "the event that you train months for is our workout"

go backwards on hills and lunge in random spots try it you will like it

Awesome! I love long runs. Shooting for 1hr 15min. We shall see.

Get some, go again!

S/F

Awesome! I love long runs. Shooting for 1hr 15min. We shall see.

Get some, go again!

S/F

lol, no thanks.

Well, at least I can row for an extended period of time at the globo-gym without idiots getting in my way. I might just row 5K... haven't decided what really to do.

15k on july 30 in memphis....NOT....today was 102 with 60% humidity. tomorrow cools down to 97. think i'll save this wod for saturday when i can go out early.

I was always wondering when they were going to start increasing the length of the runs, well no more wondering. Im liking this challenge, im curious to see what I can do!!

When I first saw it, I didn't have my glasses on... thought.. hmmm, a nice run semi sprint... My wife says, honey, their's no decimal point there...

Well, this should shut up the haters/naysayers who say we never run!!

so that's 37.5 laps on a 400m track? i may buy rosary beads to keep count.

27/m/6'2" 180

I happened to enter a 15km road race here in Adelaide on Sunday, that was my 2nd run over 5km in 5months so Im taking the time from that for here. 1hr 5min which Im pretty damn happy with, also helped cement the fact in my mind that CrossFits total fitness approach conditions you physically and mentally for anything. That time got me 15th out of 200 and put me almost 12mins ahead of two friends of mine that run up to 6 times a week.

I've been thinking about it a lot the last hour and I came up with a compromise. I decided that I'll be a man and step up the distance to 150k, and the compromise is that I'm going to do it in a car...as the passenger...maybe while naping...
fitness is hard

No

haha.. not running tomorrow because I've been training for a half marathon in the fall. I'll be running 8k thursday then maybe 12k saturday if I stick around ottawa. I'll probably catch up on Helen tomorrow.

so. . . yeah. I usually run 5k three times a week. This will be interesting to see how far I can extend that pace. Oh, and someone mentioned a track?! I would go nuts. This HAS to be a road run. Purely for mental stability.

#43 If the CFE WOD tomorrow is "Fran" I'll cry...a lot...
Just conqured 10 K, never done 15 K before, oh well gotta start somewhere
Pukie here I come...
3, 2, 1, doh!
Tomorrow's WOD - climb Everest, for time.

Really glad this posted early. It's 6:13 in the morning, so it's actually cool outside (cool is anything less than 100 degrees these days). I wouldn't be able to run until about 10 at night otherwise.

Last time I ran that far I was .... Uh ... wait a second....I've never run that far before....anyone got a car I can borrow?

Coach you do know that I'm 255#'s right? My knees have feeling you know. You just hurt them!

Finished! 22 hours, 31 minutes.

PR !

Wow. Random. Never run 15 Km before.
This will be interesting. I've always thought my distance pace was one I could keep up forever, now I get to prove it. Shooting for under 90 min, and very glad Thursday is a rest day.

So Coach, when is the Marathon day?

#6, you can do precisely that as long as you dont rest in between each one ;-).

this is going to be the longest I've ever run by like...10k!!!!

OMG...bring it?....really?
I've never completed 10k... but i'm gonna try 15 tomorrow.
WOW... never thought I'd even attempt this!
CRAZY!

So this work is performed primarily in the oxidative pathway, right?

Visited Rob at CF Fishkill tonight. If you are in the area, drop in, he is putting together quite a place. Talk about faith....25 years old and starting his own business. Wow. If you live in the area and just getting started with CF, pay him a visit - he'll get you going.

See everyone in VA Beach this weekend at the cert!

Hahaha.....Is that a joke???

I was scared of the 5k, first time I did that. I was scared of the 10k, again a first...and now its time for a 15k?? DAMN.

only thing i'm worried about is how my abs will hold up.. they are healing, but I did strain it last week, and am resting it per Dr's orders. This may be the only WOD that doesn't do core-centric work

I've been playing around with the POSE method.

From what I understand the basic idea is eliminating the heel strike out in front of the body and landing and springing off the ball of the foot underneath you. As I was running last week, essentially running on the balls of my feet with no heel contact, I really tweaked something in my lower calf. Am I doing something wrong?

Thought I was over it until Helen. First run brought sharp pain right back and I pretty much limped through the rest.

This WOD is out of the question for me. Mountain bike ride instead.

15k?! NICE, Coach!!! I'm glad to see a good distance run on the main site!

Too bad I'm still recovering from foot surgery and am stuck on crutches... I've been splitting the distances in half for my crutch "runs", so that means 7.5k on crutches tomorrow...I'm going to have some numb arms!

3, 2, 1, GO!

Zoinks, I didn't see THAT one coming. Wow, 15K. Wow.

I'll need to time this with a calendar.

So on a standard High School track this is 17 laps? Not really sure... Cross Country was years ago...

So on a standard High School track this is 17 laps? Not really sure... Cross Country was years ago...

#74 when you put it that way it doesn't seem so bad, LOL

#94

37 laps and change I think

OMG coach. I did the 10k right at 1hr so i'm hoping for 1hr 20 min to 1 hr 30 min time on this one!!! Jesus my shins are going to pay for this one. Who do I send the medical bill to. 3-2-1 Go!!!!

If its 37 I was WAY off! haha

how far is that in 'merican?

33/M/184

wk 9 marathon training

8.5 mile run

1:14::00

9.some odd miles!

#89- you will kill your calves if you run on the balls of your feet. i've been doing pose for a few months now- focus on landing on your forefoot- heel contact is fine, as long as it isn't first.
#93, sorry, a 15 K is 9.3 miles, which is just under 37.5 laps. ouch. i'd take the roads.
15K is much better than a 10 miler!! if you can do CF, believe me, people, you can do a 15K- as an endurance runner (15k Pr 53:48), i'd love to do this. unfortunately i think i have a date with fran waiting for me at my gym....

what would be the conversion if I wanted to swim it?

Well this will be the longest distance i have ran ever. hopefully under 90 min. lets do it. 3,2,1 GO!

Hey Schwartzie #81-you can do this. It doesn't matter how you do it, break it up any way you need to. Let's get it done!

Guess I'll be rowing 15k. No more running since the meniscus repair.

37.5 laps on a track (400m pr lap, 15000m total)

Could be worse.... could be stabbed.

Let's effin do this

question for the morning crossfitters... do you eat anything before you train or go on an empty stomach? I generally eat something, lite protein shake or some kashi. I'm thinking of going on the Zone for CF and not sure if the breakfast meal should be before or after the morning WOD. Also, I'm used to having some kind of food/shake/protein bar after the workout but if I follow this plan I won't eat again until lunch. Any advice?

Thanks.

This is the first time I've been happy to have to miss a WOD. Lol... My knees are thanking me already. j/k Will make it up later.

Get some, Go again.

OMG - am I reading this right ? A 15k - my DREAM come true for CrossFit WOD's. Thanks Coach! B Mac...I'm sure you had a hand in this? Run Hard...!!

Look at it on the bright side: you've only got to run 49,212.599 feet!

3, 2, 1, NO

15k barefoot anyone??
i think so.

My left shin just started hurting whilst reading this post, but I'll do it anyway.

25M/6'6"/245lbs

Did "Fran" tonight. Chest to bar Pull-ups.

6:26

Chest to bar is a whole different beast.

My "Fran" PR is 2:54, but those 6 extra inches added a world of hurt.

going barefoot...first time doing the pose for distance. Wish me luck cause this is going to shred my calves but I think if I am barefoot maybe it won't be so bad. Anyone try running in just socks yet (and shorts you pervs)? I am bringing them just in case. I have been doing all of the wods with running barefoot and it seems to be working good for me. I am a little scared of the pain that will come if I do this wrong. I have been working hard on the pose and I am not going to give it up now for this 15k. Deal with the pain later I guess.

Wow. Nice Pull.

Last regular season baseball game tomorrow nite, so I guess I'll be running this beauty on the official rest day (Thursday).

Have fun with this one folks!

Or sub for one of the following:

A. Swim across the nearest ocean for time. Post body of water and times to comments.

B. Chop down full grown trees with axe for 12 hours. Post number of trees felled to comments.

C. Push your car to work. Post make, model, mileage and times to comments.

Coach, you crazy son of a...

this should be fun tomorrow in the mid day texas heat.. can not wait! haa

LMAO #118.

Sub'd Workout A. as Rx'd

My Pool, 3.2 sec

Well, this will be fun. Likely will be the longest I've ever ran in one run.

BTW, that mountain looks like it can be BASEd!

15k?!!!!

ok?!
For those of us who are definitely not runners and beginners at CF, any suggestions how to break it down in order to keep a nice pace and not take 3 days to finish? and be able to walk the next day. Thanks :)

No.

The balls of my left foot are bruised or something. Running today killed me. I'll probably row a 15 k instead. Although, that doesn't seem like an exciting proposition either.

15k! Ruck run! Semper Fi! Semper Painful!

100 posts before someone puts up a time...

It's been a long time since I've been on this site, and was pleased to see the 15k and amused to see the reactions. I've always assumed the ability to run a distance like that as necessary for overall fitness. Why the common shock, anger, outrage, and fear among this stage of elite athletes. I know many in this group can easily run this, but the more "crossfit" among the group would have difficulty at what should be a tame distance for an elite athlete. Or does crossfit alone not adequately condition for a long distance run?

Honestly, I'll take an hour odd bit of suck versus 5-6 min of Fran. Even at a slow 8:30-9:00 min pace i'd rather run 15K than the last 400m in Helen, JMO

Wally

So is anyone else rowing this one with me?????

..... I kid, I kid (maybe) I might have to save this one for a few weeks until I'm bored on a beach in Portugal :)

#118 - HAHAHAHAHAHAHAH - That and the build a sandbag wall for time are awesome.

I'm just coming off profile for tendonitis in my knees, so I'm still in the 2-3 mile range...

So, I think I'll just cut this by 1/3.

15k Huh! this will interesting since, May have to be a late night run. 100 degrees manana, not fun in the heat.

male/30/165/60"

120 pullups
120 dips
17:40

TIME!

1.3 seconds

WHEW! Im beat. I think I'll go warm down now.

Wow, we'll I'm glad that I decided to ride 20miles on a beach cruiser after Helen. Good call Joe.

ugh oh.

time to update the ipod.

Alright alright, my knees nearly gave out reading those terrible words.

I've got a good guess for how long it will take.

I'll see you guys in a few days, although I'll probably be spending a good portion of it crying...

ok so i just pissed my pants, and I'm starting to cry a little.

#118 LMFAO
well done, that is hilarious!

Al Asad Iraq-

The Gunner picks our WOD:
"Boots and Utes"
Run 1km
50 free squats
Run 1km
50 burpees
Run 1km
50 box jumps (30in box)
Run 1km
50 situps
Run 1km
50 jump rope
For time, then, handstand practice for 5 min.
Crossfit Al Asad

Workout of the Day... Literally, "The Day"

what

#122
One thing you might try is a three mile loop starting and ending at your house. Think of it as 3 rounds of run 5 k. When you get home after each 3 mile loop, get a drink of water, or douse your head (if it's hot where you are -- i'm planning on running at 6:00 a.m. but it should already be good and sweaty here in tucson), or both. Then head out again. Keep that break short so your legs don't start to go stiff, but getting a little drink will keep you hydrated, and making it a 3 mile loop should feel achievable. Another thing some people do is walk one minute after every mile. I've run several 6 to 13 mile races, and those walk one minute every mile people often pass me by. (I'm a slow runner, but I don't believe in walking if I don't have to!) There's nothing like starting the day with a long run to feel like you've really accomplished something before your friends are even awake!

F/41

I'm day hiking Mt Whitney in a little over a month, so a 9 mile training run should be good for me!

Post Early=Nightmares

*Stretch* Well..lace up your runners and strap on your HR Meters..Let's GOOOO!!!

loving crossfit!.... only 2 weeks into it and already starting to get ripped!
Achilles tendon is sore so have to substitute elyptical for running ...
an hour or so.
Vernon BC

48/m/140
What's everyone soo scared of?
as rx 1:05:46

Not for me.

The last 10k WOD felt great but my knee was too sore to sprint on for two weeks. I know I have the conditioning, but if I want to run a distance like this I'll work up to it in a sensible way, over a period of weeks, not dash my joints against the rocks.

Who wants to sub 20 minutes of GHD situps instead?
(j/k, of course)

John Spear #142, I'll be hiking Whitney also, on the 7th. My WOD for the next week will be hiking from the west side of the Sierras across to Whitney and out. I should have some good pictures like the one posted today and yesterday.

amundson runs his 15k before he runs a 15k, and then he runs a 15k.

Allison, oh man! I read that article, that is ridiculous! I don't even know how that is possible to be sling shot from it!

Can't wait to run tomorrow!

Hmm...I'm really glad I'm not on the WOD right now.

Not sure if a link all the photos relevant to the main-page photo are posted but if not this is the link.

http://www.cascadeclimbers.com/trip-reports/alpine/gimli-south-ridge-7-26-2008-3537/

Our licence plates state "Beautiful British Columbia" which I agree with, but I am biased as i live here.

AllisonNYC, there will be HIGH GEAR at the camp. But mOre importantly COach Glassman will be there!

Actually the gear will be used by our core team to do demos of our replication & scenario system... you'll be able to 'get into HIGH GEAR', Im sure we can get someone to tackle you :-)

Im off to Scotland tomorrow for our European camp then back next week to prep for our camp in Virginia Beach. See you there.

Tony

To long distance newbies:
1: Apply BAND AIDS to your nipples if wearing a shirt, or they will likely bleed and hurt
2: Start slower than you think
3: Pick a route with a TOILET about mile 5-7, as that's when the exercise-colon contraction reflex usually kicks in
4: Don't be afraid to walk if you feel a twinge. You can always sprint/stride later.
5: If you think it will take you longer than 90 minutes (10 minute miles) think about bringing along something more than just water (glucose/protein/sodium)- I like my kid's caprisuns
6: Have fun

40/M/164

Bit the bullet and did this one tonight, before it gets hot tomorrow. Last long run (10k) messed with my knees, so I scaled (that doesn't even sound right at these numbers :) to 10k and tried that distance again.
1:05 (9min faster than last x)

Im going to Have to save this for the weekend. Im filming a Documentary for Crossfit right now and have been doing Benchmarks since Sunday and I have to Do Helen Fran an d the Filthy 50 Thursday Friday and Sunday. If I run 9 miles.. I wont have any legs left my videos. But I promise Ill put it up... trying for sub 80 minutes.

Yikes. Coach has gone mad with power. I think this is the new adaption to keep us challenged. First it was chest to bar on pullups... now 15k instead of 10k and 10k instead of 5k.

Machines!

3...2...1... NO!~

1hr 56min pr

No running for distance in at least 10 years. I'm pretty happy with my time. I was so sure that I missed my 7.5km turnaround point that I stopped to look at a map at 4km. So funny. Glad I took the water bottle, re-filled it twice. Fully expecting shin splints as my calves were already sore before doing these 2 wods back to back. I was quite encouraged by everyone who is physically able to do this but decided not to. I almost did the same thing. Maybe me doing it will help one of you to do it yourself!

Cheers

15k... mmhmm

Here's my plan: Teach karate all day until 6:30, then run to my 8:00 bjj class. I have a route mapped around town so it will be a delightful sightseeing tour of horror and pain, followed by an hour and a half of legless bjj. WOOT!!!

At some point you just have to trust your coach and quiet the naysayer inside. What has the naysayer ever given me other than regrets?

RUN!!!

APRIL FOO...wait... July?!

For all of you worried about shin splints. If it gets to the point that you are limping, STOP. Otherwise, I will save you a trip to the doctor because this is all they will tell you. Pop a couple anti-inflamatories and ice your shins. There's nothing else they can do for you except X-ray to check for stress fracture (probably only if you are limping) or try to sell you orthotics.

Sweet photo, Frieh. What, no hand-stand? ;)

57 minutes. I've one advantage, it's winter here in Australia. I'll be happy with my time until next week. The Olympic games will make me feel a little inadequate!!!!
We have a website where you can measure the distance run, www.mapmyfitness.com.au But I'm sure it's available worldwide, perhaps try www.mapmyfitness.com
Lets cheer on all the great athletes during the Olympics..... Nah, who am I kidding. Come on Australia!!!!!!

#151 Tony (and John)
Those are fantastic photos! Incredible.

Hi from Chilliwack, British Columbia!

If you want really good running shoes check out Sauconys... their really cheap if you can find an outlet store.... i know theirs one in the Tanger in Riverhead,NY.... the people their are really nice and def know what their talking about

want to comment on the video.
those suits are unreal! i would love to spend two hours in one of them with a willing partner/s.

omment on WOD. no joke. i am honestly intimidated. i have never even done a 10k. ive been using mapmyrun.com a lot recently. i will have to scroll out the veiw for this one

m/36/165

14.76km in 74:57 (with a 810m elevation gain AKA Heartbreak hill!!!))

Hmm, I knew a run was coming (obviously banking on the 10 kms). Had to skip yesterdays training, so I'll run to the gym, do that and then head out and do 15 kms ... where is the ice bath? Pity the weather here (Cape Town) turned from nice to ugly - all the more fun.

that's allota k's

Step 1. Take the "F" out of "Free"
Step 2. Take the "F" out of "Way"

wait, ... there's no "F" in way.

Got me a date w/ Helen tonite. We're going out for PRs.

did 10 miles yesterday as prep for a stupid half marathon in Glasgow in September

1hour 30mins

This is more like it....i have been looking at this daily for two weeks wondering if I should start this....now I will!!

Time..65:57

36/m/185

Working nights and can PT at work. 1 hr 25 min, and it sucked. But now it feels so good!!!

15K!! When I saw this i almost lost my mudd.

My plan for this is to have my wife drive me 9 miles out and drop me off, that way I have to complete the WOD to at least get back home.
I do recommend the tape on niples for guys, you will regret it if you don't, rubbed raw nips and scabs aren't that attractive. That is no joke.

Happy running.

What's the big deal?...it says Run 15 K, as in "Run one 5 k"....that's only 3.1 miles, ha ha.

Just kidding, I'm looking forward to this, however, I'll think I'll go w/ the Nave SEAL WOD today. Good luck to everyone, I'll think you'll be surprised how well you'll do just from sticking to Rx'd WOD's.

I was in Al Waleed, Iraq just three weeks ago with the U.S. Marines. They are Hard Core Cross Fitters.

15K NO PROBLEM. WHO-RAH!!!!!!!!!

YOU'RE NOT HARD CORE TILL YOU LIVE HARD CORE
UNITED STATES MARINE CORP!!!!!!!!!

Speaking out from Australia, 15k, no problem, but I thought you guys did miles??

Crossfit is going strong in little pockets over here, sweet!

#108 - hilarious.. but watch what you say, next run WOD will be: 15K for time, with gaping stab wound in abdomen. thanks

I rode 300k in 10 hours earlier this summer, so running 15k tonight shouldn't be a problem, right? ;-)

Tried on some Nike Free 7's yesterday. Won't work with gravel and it is more shoe than I want so I'll just keep my old Asics racing flats till they wear out.

This is going to suck with a M4/M203 across my back. Working as a MiTT team on an Iraqi FOB you are your own security. Only question is wait for the early morning and cooler temps or just suck it up at 118˚

I'm not happy-I'll just tell myself its just past the pier x3-yuk

literally almost passed out doing this

1:31:43

Basically kept a 10 minute clip up with a few sprints...and a bit of a walk.

CFWU X 1, 5:25

2.5K run, 16:30

Stationary Bike, 5:00

Total time 26:55

This morning I went training with my wife and used the weights she was doing the push jerk with to practice my OHS. Did 10 reps at each weight.

Then a couple of hours later did the 15k run. 3 times around a 5k loop. The first 2 laps felt fine with a split time of 23mins and 47 mins. The last lap seemed to go on for ever.

Time- 1hr 15:11

Also run it in my vibrams, first time Iv went over 5k in them and they felt far better compared to the cramp I took in my calves doing the 5k in them.
_________________
Burpees Rule

This is so weird.... Wen I was doing Helen I was wondering how I was going to get ready for the Army 10 Miler in a couple of months. I was thinking that crossfit does not really do any long distance like that so I should come up with my own and then all the sudden, WHAM!! This comes out.....thanks COACH.
Ciao for now
Gene

As rx'd, 15km (9.3m) run measured on www.mapmyrun.com

70:00 exactly. Shooting for 65m but too hilly and too warm - have you guys any idea how hot it is in Scotland at this time of year?! At least 12 degrees today...

WOD * 1/2

7.5K - 49:23

extremely unpleasant, but fun.

m/29/5'10"/150

72:10 on a treadmill.

what is the biking distance equivalent to a 15K run?

I am not a runner, nor do I ever enjoy running. Strangly enough, my first thought when seeing this was "sweet, should be pretty cool". I think I was still light headed from 'helen' and the tabata swim from CFE, but seriously, what has Crossfit done to me???

Block Island Sprint Triathlon on Saturday, so this one is going to have to wait...until September...

A WOD haiku:

I can't run that far
it is one hundred degrees
another scaled day

When I saw this I knew there would be a whole bunch of crying. Probably won't be 600 comments today!

40/m/176cm/71kg

As rx'd

1:20:44

First 15k in my life, never ran further than 12 or maybe 13k before. And the best thing is: no knee or other pain at all!

hilly 13K

1:22:10

hip flexor was killing on the up-hills, so walked most of them

LOL. When I saw this, I immediately anticipated two things. One, the inevitable question, "how far is that in miles?" Two, the inevitable whining. Thanks for not letting me down.

Mark
Left knee is still bugging me. Tried to row 15k. Had to bail at 10k in 44:10.

M/23/6'1"/185

As RX'd: 1:08:21

Glad i just got this out of the way so it didn't loom over me like a paternity test

Good luck on this one

I'd also like to thank Streetlight Manifesto and Goldfinger for keeping a beat for my legs to keep up with

bw 165

subbed 5K

25:22

Yup got that upchuck feeling when I saw the distance gotta be a typo :) If I break it down to 15x1km?... who am I kidding I am going to develop an 'injury' about halfway (don't tell the coach)

Brand X scaled - Buttercup

Run 2.5k - 12:56

M/25/189 lbs/17.2% bodyfat

1:13:22

Not bad, I think, for a 47-year-old Crossfit novice.

M/33/5'10"/200

As Rx'd: 1h 36min

I have never ran this far before. I have blisters on my feet. Am I whining, why yes, yes I am. Glad tomorrow is a rest day that way I can sit around and enjoy my pain :)

On a serious note, I love Crossfit. I grappled 3 people in a row last night with less than 2 min rest and did not gas.

Never ran longer than 5K before so wasnt sure what to expect...

Did 3 laps around Rockland Lake State Park = 15.4K
in 1:44...I'll take it!!!

Now that I feel like Forest Gump, I am gonna go pass out!!

2nd day at crossfit. Subbed 5k on treadmill.
.5 grade for first mile then had to cut out grade due to shin splints acting up.

M/27/168 5k time 36:30

M/39/185

15k on a treadmill

1:24:56

Looks like I missed a trip to Beijing by just THAT much! So close...

More better faster

first 5k in 24 minutes....

10k split in 1:05 ..... couldnt run anymore...knee was hurting like hell......

did 15k on my bike....for the extra 5k of running that i missed........

Great video and demo Tony B. When are you coming back through Columbus, OH? I learned you did a session with CPD almost a year after you came through. As they say timing is everything!

Ken c, RyanGSX, Murski and I will be seeing you on the 16th and 17th! I finally have got some s*** together and will be attending the cert. WOOHOO!!!

Wow! just finish and surprisingly feeling pretty good, half way into the run I thought I had misread. I expected to get back to the computer to read 15k bike ride seeing as I looked at the workout last night at midnight after an evening of drinking.

98minutes

Wow! just finish and surprisingly feeling pretty good, half way into the run I thought I had misread. I expected to get back to the computer to read 15k bike ride seeing as I looked at the workout last night at midnight after an evening of drinking.

98minutes

f/31/142
CF Warmup
The longest I've ever run is 5k but wanted to push myself as far as possible today.

8k 45:55

After this, I'm confident about completing a 10k but I'll have to catch the 15k next time :-)

1:40:40 Rx. I've never ever ever run that far, and I was actually planning to scale to 10k but decided to go for it around the 7.5k mark.

Now I feel like total crap, but I'm happy I did it.

Did Helen last night, and at 0630 this morning found out about this... 1,2,3 ... bitch, complain... GO

Rx; 1:30
Running outside in Iraq wasn't bad this early in the morning, ~90 degrees.
Tried keeping an 8 minute pace the entire time but slowed down in the end. Guess I should have started at a 9 minute pace. I haven't ran more then 10k since a couple of marathons last year, this was a good wakeup call.

Came up .7 short, but did 8.5 miles

1:22:05 - very slow. took no water and high Atlanta temps. Worked on POSE running fron CrossFit Endurance cert.

m/200/5'11/37 ...37 for just two more days.

Cheers!

Christian
http://run100miles.com

Be proud that you can cover the distance. Drive out over the route and hide water bottles. Run as much as you can & walk when you have to. Long distances are a mental thing. You have to cover the distance mentally. Fire up the ipod, drink some water, enjoy nature whatever. This isn't for time so enjoy yourself. Be proud......got get some. Good luck.

#213

Thats not slow at all. Most ultra runners that cover 100 miles and more only run a 11 minute mile at most. One year for the western states 100 the winning time was and average of close to 15 minute miles.

Brutal! I am going to have the tightest IT Band after I get done. Y'all have fun!

Cam

M/26/6"/168....165 after 15K

HAHAHA! You guys line up to make jokes about marathoners yet 9.3 miles brings out complaining? REMEMBER ITS ALL IN YOUR HEAD. Suffer on!

30/M/190

15K - Not for me.

I ran a 5K instead in exactly 24:00

2 seconds longer than last time

John

Hey, Kinda new to this still, and haven't ran 15K before... I was wondering what kinds of stretches are you guys doing before and after to prevent injury? I'm just starting to get addicted here and don't want an injury to screw that up.

Thanks and great job on the times and effort I've seen posted so far.

m/43/185

as rx'd 86 minutes

I mapped out a course on mapmyrun.com but failed to realize how many hills I mapped in there. Holy Crap! I was slower than at the Boilermaker but I felt better for attacking all those hills. Good times!

73:14

Next year at the Boilermaker I'm running sub 70. I want 65.

27/6'8"/215

Treadmill - 1:30:50

I am extremely sore from CFT, my legs are killing me. I still want to run though. I can handle this mentally and my endurance is great..but physically? What do you guys think?

15k isn't that long.

Suck it up buttercups!!

78:32...15 K (which is actually 9.6 miles) around a 244m track!!! laughing all the way!!! so fun.

Hahaha...thanks tom.

I mean I'm going to do it but if anyone with knowledge objects then I want to know. You think I would being a Exercise Physiology major...only going into my junior year though.

When I did the 10k i felt i could have gone a lot more but I also didnt get a PR on my squat 2 days before it.

15k, 55 min

M/40/5'11"/223#

Man this sucked this morning. It was 82F with 60% humidity this morning.

As RX'd: 1:15:21

wups, fat fingered that...shoulda been 15k, 85 min!

#141, Right on with doing it in laps like that. I'm here in Tucson, as well. Before starting CF (very recently) my daily workout was essentially 5k occasionally 10k with some calisthenics. Hitting the Rillito between Stone and Flowing wells for 4 laps is just shy of 15k, with plenty of water fountains, not too many exhaust fumes to huff, a fair amount of dirt to run on, and plenty of lizards and rabbits to run with.

Like #214 said, plan it your run so it can be enjoyable. Haven't done 15k before, looking forward to it.

Raze

Looking forward to it. Lots of fun!

some of the comments today cracked me up. Although once everyone is done laughing you still need to do the WOD. Why? because coach said so.

Sub 10k that I missed (how convenient)

58:38

i've never run 15 k's in my life! but i quess today it could be a lot of fun! I am going to run in the night because its to hot for running here in germany

10.2 miles

1:21:01

M/35/170
Bozeman, MT

Bozeman Creek Trail - Trail head to about a 1/2 mile past the bridge and back to the one mile marker. Cooled down from there. Not sure of the mileage, but 90 minutes of running.

I'm sorry to say I'm flaking out on this one. I'm going to get a bunch of therapy done today on my neck and back to see if I can get rid of the exertional headaches that have come back and are plaguing me again since last Friday. Usually have to take a few days off to get there anyway. I'll definitely be hitting the next 15k.

Hot as h*ll in Sweden today with about 26 C. Ran a pretty steep track aswell (about 600ft elevation) and came throug without any kneepains.
As RX'd 1:15:39

M/31/6'/195

15k (9.3 mi) 1:49:01
Ran out the whole time, had to walk a whole lot on the way back.

whoever ran it in 55 minutes, you're a psycho runner man. You've got props from me. I'm a day behind, i just finished Helen today in 15:04.

I'll push myself tomorrow. =).

a little more than rx'd:

15.6km

1:50:59

19/190/m/6'0"

Not whining, but I just got a bar, set of oly weights, and a rack from craigslist last night. Wanted to pump some iron, not run!
Ok, whining.

By the way, $100 on craigslist, score!

Good job to everyone who is runing this for the first time. It's a basic skill to be able to finish something like this. In real life you aren't going to have to crank out sub 6 miles, but I think any fit person should be able to cover this at a run walk if nothing else and average about 10 minute miles. That pace will bring you up to a 90 minute mark where some pretty interesting things happen to your energy systems (you run out of glycogen and crash), which is also important to train.

So everyone who finished with slow times, you are definitely improving your fitness by doing this. Let the runner on the board chase the 60 minute mark, which is also kinda fun.

I saw one other Army Ten Miler runner post. Who else is doing it?

15km (9.32mi)
1:32:19

Rode the bike for 15 miles instead... 59:24~

Helen for me today. Will address this tomorrow.

Couple of things. First, tip of the hat to jwb_atm_93 for his "pre-answers" this month, picking up where Kempie left off. The chair is open for August--who's gonna step up? (I will do January as before).

Second, as far as I can see, "Fran" the other day is the first WOD in memory to get over 1000 posts! Elliot, #1000 got a PR. Congrats on post #1000 and your PR.

Congratulations and many thanks to Coach and Lauren for this wonderous thing, both the program and the community.

RE: Comment #11 - Posted by: AllisonNYC._23/5'2/126 at July 29, 2008 5:03 PM

Allison,

Is this the link that you were thinking of?

http://www.nypost.com/seven/07292008/news/regionalnews/woman_weight_lifted_122078.htm

Sven

M/5'10"/180 lbs/ age 20

woke up at 4:45 to do this one in the dark.

ended up doing a little bit more than Rx'd...long story

1:45

Thought it was a typo and waited around for a correction that never came. Oh, well......nothing like a long run on a hot, humid, Houston morning.

1:31:17

M/35/6'2"/205

M/5'10"/ 180 lbs/ age 20

woke at 4:45 to do this one in the dark.

did a little more than Rx'd...long story

1:45 approx.

15K in 1:30:23

Never thought I would be able to finish this one! Now I know that I can push myself through almost anything.

Usually on 'rest' days, I work on skills and cardio, but I think I'm actually gonna take it off this time.

i think ill be doing the cross fit kids today

i think ill be doing crossfit kids today

M/21/6'1/181

Drank heavily, ate a burger with fries, and slept 2 hours last night. Can't wait to punish myself tonight! Feeling a little more like John Daly and a little less like Usana Bolt.

11 miles aiming at 1:50

33/F/5'10"/151

Said no way when this first came up. Even texted around that Coach must be crazy - 15k? Really?

Never ran more than a mile or two before starting CrossFit last year, but have run almost twenty 5k's (always around 25 min.) and a handful of 10k's (around 55 min.) since, so figured I'd give it a try. There's a perfect 1500m loop around the gym, so I put ten pennies in my pocket, and every time I ran a lap, I tossed a penny on the ground. When the pennies were gone, I was done! Goal here for me was simply to finish; started with a pace I knew I could manage, then kept going. By the time I was done, I realized I could have gone faster, since I never felt the need to stop...but hey, I can PR next time! ;)

Thank you Coach, for pushing me to see what I am capable of!

15k
(ten 1500m laps around the gym)
1:27:33

Row 15K: 64:56
felt good, thanks Tim for the last 3K encouragement

43/6'1"/187

working a few days behind.

helen as rx'd: 8:02 pr

really really wanted a sub 8. next time for sure. runs on 100m indoor track, 55lb. db swings and chin over the bar pull ups unbroken.

Fat men shouldn't run.
So I rowed, real rowing, on the water, sculling
15,000 meters
1 hour 28 minutes 6 seconds.
M/50/6'3"/260

M/35/5'11/185

As Rx'd: 88:23

Third month into Crossfit and I have never run more than a mile in my life before this. Yes, I posted silly comments last night, but I woke up this morning and knew I had to do it.

3-2-1 Go!

1:55

hello, all. got a question for anyone that might have an answer. (my apologies if this has been answered before.)

i tried to order 2 dynamax balls yesterday. an 8 lb'er and a 12 lb'er. spoke with a gentleman from dynamax on the phone who tried to dissuade me from purchasing the 12 lb ball, stating that i should be using a lighter ball (for both myself and my clients, no matter what their strength level). he says he's worked with wnba players, track and field athletes, that all the nfl teams use his product and the heaviest they use is the 12 lb ball. he was very polite, but very strongly believed that there is no use for a heavier ball. (the only reason they manufacture them is because of the demand.) he understood that CF advocates use of a 14lb and 20lb ball for wallball, but doesn't believe that we should be using such weights. i can understand the rationale behind not using a "too heavy" weight for power/speed exercises, but i'm not sure that power/strengthspeed dev't is the only goal with wallball.

any thoughts?

40/m/5'10"/190

scaled accd to brand x (5k)
31:35

First distance run in a while....finished in 77 minutes, but will definitely be sore for a few days

Looks great!

42yo/f/154#
Ran 15k (9.3mile) 1:35
Fredericksburg battle field, (Lee Dr.) hilly, hot, humid
Thought about my son(USMC training in tanks 125+ degrees) and other military folks,
suck it up and run..

f/37

ran 2.5 miles

24/m/5'11"/199
1:32:30 fun times.

87 minutes, 9.3 miles. Next wod: 60 miles across the Sierras for time. See you guys in a week.

I know... I know... where is the handstand!?!? Weak showing John! In all honesty though I can bust out a handstand @ the gym I'm still not 100% confident that I won't fall over... or in this case off something! Can you say Darwin Award?

Basically I need to start practicing my handstand on top of a 20" box @ the gym.

And all the credit should go to Mr Brock Mayo for taking the photo!

See you in the gym (or in the mountains!)
John Frieh

27 yom 175lbs

(usually - the scale said 168 after this WOD)

as rx'd 1:15:28

First time ever running a 15K...

31/m/5'11"/173
As Rx'd : 1h18m
Easier than I tought!

Has enough cardio been done over the past few weeks/months to allow most of us to actually go out and run 15K? 10K is no joke. 15K? Jeez.

I feel a ton stronger from doing crossfit (just started about a month ago) but I don't feel my endurance is that much better.

Shock and Awe.....get it on!

36 y/o male, 150#, 68"

Scaled WOD to 5k
28:41

15K? It's nearly 130 degrees here in Iraq and we don't have any flat terrain. I nearly twisted my ankle three times last night trying to do a 550M circuit around our camp with only a head lamp. Is there a good alternate? Maybe I'll try 100 burpees. That ought to hurt just as much.

It's the last full day of Lynne's visit and I didn't want to spend 90+ minutes running a 15k (I owe Coach this 15k, probably next week). We decided on a "team" WOD instead. One of us would pull the 50# + sled weight sled across the 160' field next to the apartment while the other threw the 12# Dynamax ball across the same distance. First one to reach the end of the field got to rest until the other finished.

3 rounds for time, each round consisted of the following:

Forward sled drag/forward throw
Backward drag/backward throw
Right side drag/right side throw
Left side drag/left side throw

Side drags did not allow for one foot crossing over the over for more challenge.

37:21 - We finished the first round in 11 minutes, but the backward and side drags killed both of us. We both feel that the 12# ball was too light, but a 20# would have been too heavy. 16# would have been just about right.

15 minute break.

Pose running doing one minute and 2 minute intervals as our hams and adductors were too beat to handle more abuse.

19/M/6'4"/~178lb

2:05 ... This was the longest run of my life... Blisters on feet from soccer on sunday... could have finished faster without those. But my body gave out around the 10k mark.. but i wanted to finish...

1:31:05

Was hoping to get under 1:30, next time. Yes, I do hope there is a next time. It's nice when Coach throws those of us made more for running than lifting a bone.

Very first day doing crossfit and I wish I would have started tomorrow!!!! 1hr 41min 48sec, I know very slow, but next time it will be easy to beat....

Thank you so much, Coach, for creating Crossfit.
Without Crossfit, i would still be dreaming of running 15K!
I feel like i owe you all so much for this new body i've created!
My strength and endurance sky rocketed after i began doing Crossfit. I never believed i could do this, but now, i feel like i have no limit to my body!
Thanks to everybody, you're all an inspiration to me.
Time: 90M~

15k run in 1: 27. Ta Coach, I was running strides yesterday and not planing to run today, but up popped the WOD so I groaned and got on with it.

Male 24 6-4 195

Wasn't feeling the 15K today....did the Navy Seal WOD today instead. All runs on TM with 1deg incline Ranged between 9-10mph. No delay between sets.

Tabata Pull-ups: 16-9-8-7-6-7-8-6(last four with jumpers)
1 Mile run: 6:44
Tabata Push-ups: 18-16-16-16-15-12-11-11
1 Mile run: 6:43
Tabata Situpsfull extension over bosu ball anchored: 11-12-12-12-12-12-12-12
1 mile run: 6:42
Tabata Squats- 18-17-15-13-11-10-10-10
1 mile run: 6:29

Having trained for 10 mile races, marathon, and half marathon distances in the past I agree that we have not been preparing correctly for this type of distance at the intensity we shoot for on a daily basis. I agree that all of us who do the WOD's everyday can go out and finish this, and in a solid time, but with little gain and a good bit of impact fatigue from not being used to it.

run for 45 minutes... probably 7K may try and run another 7 or 8k tonight after work

#74

That's why the army invented Pace beads. Cause counting to 10 sometimes don't cut it and and you can't reach 20 with combat boots on. 37 and half...I guess its a four man patrol.

M-35/5'9"/156#s

15k in 1hr 20min

I ran a flat course. I have not run more than two miles at a time since April (have followed other affiliate WODs until this week). This is actually a slow run for me...avg of about 8:36 min mile. I know I can run faster, but the key here--my legs were tired from the last two days, so not too bad a time I guess.

Doyle

15K in 79:40

with very chapped nipples

M/28/185

i do my workouts during my lunch break so i didn't have time for a 15k... i ran just under a 10k in 50 min.

15k 81:00

Rx

1:29 (57 sec)

m/43/5'9"/181

felt all my old hip and knee injuries on this one.

sore right foot
sub 10k row
45:58

I guess that's what IWCABTAMD is all about...

15,14,13,12,11,10,9,8,7,6,5,4,3,2,1.... GO!!!!

15k (9.3 mi)- 78:56.

That curled me up....I am going to be walking around with my tail between my legs for a couple days.

Next up: Marathon, 3 rds for time. Post time to comments.

well i suck at running and always have. first time running outside in years and only ran 3 maybe 3.5 miles. I have an achilles heel that starts popping after about a mile..painful and annoying. running is just not my thing.

Anyone know the distance equivalents in the pool...like a 5k run is equivalent to what length of swim? I'm much better at swimming..totally hate running.

Ok so how is someone who does crossfit as their fitness system and doesn't run long distance often(as there are not many runs posted weekly) supposed to just up and do 9.3 miles without sustaining injury or other issues that may carry over past the rest day??? For those who want to flame save your gas, I'm asking a legitimate question. Even a 6.2 is extreme to someone who's used to running 1,2, or 3 miles. THere has to be a build up. If the answer is that I must pursue running on my own in addition to crossfit workouts then my availble time becomes a factor when I'm doing "remedial" workouts to perform another one.

WOW 15K! sounds like fun in the South Georgia Sun

#293 cackMan -

I don't run outside of what's called for in the WOD but did the Cherry Blossom 10miler in April with a semi-decent time (the day after doing the Filty Fifty). Didn't run at all prior to it unless you count the Army 10miler that I did back in October 07 which I also finished without any sort of additional running.

If you don't think you can manage the 15k, scale it back to a 10k or walk/run.

wish i could at work

#293, cackMan

Just my opinions here...

The claim has been made that crossfit workouts produce good middle distance running times, better, in fact, than programs dedicated to improving middle distance running times. Posting this WOD and seeing what times dedicated crossfitters post is a great way to verify to our community that such is the case.

You should know better than anyone else what is pushing the limits of your ability, and what will break you. That is part of your responsibility as a crossfitter. If a WOD will break you, scale it or do something else.

I didn't run 15K today, because it would break me. I did on the minute bar dips and had fun working on handstands, pistols, and planche progressions instead of spending two hours grinding my knees to dust.

did not have enough time for rx'd - kids have to be in school on time.

Ran 10k in 72min

#293

No one is saying that you have to go out and kill yourself on the run. But with an eleven or twelve minute pace, some water and some grub, there's no reason you can't finish this. A couple weeks back there was a 10k, before that a 5k. No, its not adequate preparation for long distance training, but it's not like we've been sitting on our asses doing nothing.

If you feel yourself getting injured, slow down. Walk. Don't let pride get into it.

Crossfit is designed to challenge. It makes you love what you used to hate, and constantly pushes you in different directions.

It's a pace issue. Don't run a 10k or a 15k at the same speed you would a 5k. Professional athletes don't even do that. Ease into it. And slow down if you need to.

I've run 3 marathons and I've found the crossfit WOD's to be more of an all-around challenge than just running. But I love that a 15k gets in the mix! The theory is to avoid specializing. Way to stay true to the CF ideal! Can't wait to do this one after work!

For people that haven't done a lot of distance running:
1) Put band-aids on your nipples (men only). Or run without a shirt. An hour and a half of a shirt rubbing on your nipples can turn them into a bloody mess.
2) Carry water and some sort of energy (gu packet, cliff bar, etc...). Sip at your water frequently and eat your energy choice at 45 minutes. You'll get a better time and feel better when you're done. Plus, if you run this thing in the heat of the day, water will help avoid heat-stroke.
3) Consider putting Vaseline (or better: Body Glide) on your crotch and armpits. Chaffing in those areas can ruin a run and hobble you for a couple of days afterward. Sounds hokey. But trust me on this one.
4) Wear running socks if you run in shoes. Cotton socks will give you blisters and are very uncomfortable.
5) Run with music (ipod, sansa, etc...) if you can run a course where you don't have to worry about cars. Music makes a run so much more fun and it keeps you motivated.

Have fun and good luck!

M/34/6'/180

#293 cackMan

Very reasonable question. I don't have the exercise physiology background to give you specific answers to your questions but can give you some personal examples that may assist you. I am a 44yo male. Been doing CF as my exclusive PT program for almost 2 years now; I don't do any running outside what is posted in the WODs. I returned from Iraq in late April where in the last 4 months of our deployment I did virtually no PT due to optempo. I immediately resumed my CF WOD routine which has been inturrupted periodically by extended leave and a PCS move, but largely have been following the WOD. In the time from 1 May to today I have done exactly 3 runs of varying distances: one was during leave, one as part of a CF WOD (in June I think) and todays run. Now I did not do the full 15k, but I did get a good 50 minute run in across varying terrrain and in some heat/humidity (not extreme). Because I have been doing CF for a while I knew I was physically prepared to go for a long run, but as with many of the WODs I chose to scale this WOD according to either my real or perceived capabilities.
I think my point here is this: doing CF is going to have you prepared for the constantly varied WODs to include the long runs; you know your capabilities so if necessary go ahead and scale. I think you will be surprised at how well you actually do. Hope this helps. WP 6

No run today. Did a strength workout with bleedCF. Finished off with some ab work and after about 3 minutes of instruction, did two muscle-ups for the first time (with a witness).

My name is Erik, and I am a member of the Muscle-Up Club! Thanks bleedCF.

33 yom 230 bwt
biked 10 miles to track
failed at finishing 15k but ran
5.25 miles in 48:50 which was dead on for my 10k pace

I ran on a track which probably wasn't a good idea. The tediousness got to me a bit. Still happy with the distance and time but not happy with the mental breakdown. It's weird for me how something as grueling as fight gone bad or filthy fifty doesn't get in my head as much as a long run.

now i get to bike 10 miles home.

M/25/6'2/214

Run/walk

1:58 and 28seconds

Rest day here we come!

67 minutes!

Whoop!

anyone have any good 15K runs in L.A.

28/m/5'10"/149

86:10, equivalent to about a 9:14/mile pace.

3 loops around Green Lake in Seattle. 2 of those around the outer loop (3.2 mi), 1 on the inner loop (2.8 mi), and a few hundred extra feet to make up for the shortfall. Mostly on hard-packed gravel. Went a little slow for the first two loops. When the Gymboss sounded at 1 hour early in the third loop, we picked up the pace. In keeping with the CF mentality, I did the run with a partner and no iPod. Not perfect at POSE yet, but it certainly helps.

A lot of people who are questioning this workout may really only be looking for suggestions on how to scale it. I do not profess to be a coach but I am an "old" (shall we say, "seasoned") runner (started off as my main sport, then I ran to train for other sports like rowing). So, for what it is worth, here are some thoughts.

1. pay close attention to the safety suggestions, like hydration, that have been posted.
2. instead of 15k, run (or row, or bike) as far as you can in an hour. The "hour of power" is a classic rower's endurance workout. Or, scale this to 45 minutes, or 30 minutes, whatever distance will challenge you within your capabilities.
3. break up the distance into segments of running and short walks or rests (someone suggested walking a minute of every mile - great idea). Maybe run a series of mile repeats with rests where take in water, get out of the heat for a minute or two, etc. If you do this, be careful about warming into the next repeat so as not to hurt yourself.
4. if you are stuck inside, or don't want to stay out too long due to heat, etc., pick three different machines (treadmill, rower, bike, elliptical, etc.) and do a relay - 20 minutes on each, full blast, for example. Or maybe run 20 minutes outside, do the rest of the relay when you get back to the gym.

You get the idea. Hope that helps someone.

wasn't feeling the 15k, so i figured this was the perfect day to practice muscle ups.
40 bar muscle ups

32/M/190
as rx'd
85 minutes

#306: "Dirt Mulholland" is good but hilly. Dirt Mulholland is accessed from the end of Havenhurst in Encino. Views are great; not too crowded; and the dirt is better on the knees than road asphalt and sidewalk concrete. Otherwise, the pedestrian road alongside the beach in Santa Monica and Venice is good -- but crowded. Good luck

m/23/6'3/222

Subbed a 15k for a 10k - utterly brutal. I hate long distance running. 54:45 for 6.2 miles.

10K, but it was indoors on a track and it was getting boring however I felt like I could have went a few more miles but I had to get my daughter out of daycare. But I did finish the 10 k and it took me 63:20.

15K

1:23:07

1hour, 23 min, 7 sec

m/40/73"/207#

10K (6.348 miles)
1:30
Ave pace: 14:19
Ave HR: 131

Slow, but better than staying in bed

For those needing advice for this WOD, see #307 Kamper... good stuff.

As for my own tortuous ordeal, just completed 13.79 kilometers in 1:27. Words can't express how disappointed that I am for not finishing this WOD (I also had to walk a few laps). I'm completely pissed off... but in a way, extremely motivated. Can't wait for the next 15K...

Happy running.

#293 cackMan

What you ask is being answered by every tri-athlete and endurance athlete using interval training to prepare for long distance competition. The reality is that you don't have to "train long" to "go long", and the high intensity intervals that CrossFit brings as well as the intermingled medium distance runs is more than adequate to prepare you for a 15K. That is, if you train hard everyday. Your cardioresp endurance as a Crossfitter is more than adequate to endure this, just pace yourself and press on!!

My issue is the boredom of running this long, my adult ADHD makes this mental torture, even with an iPod full of tunes!! LOL

1:20:13 for 15K

Longest I've run in over 6 yrs.

F-23/5'2"/120

Never ran that far before in my life! I was scared!!!
Slow pace but I made it!!
1:42

Yeah...right...15K...LOL!

I worked on Pull-ups and made up "Crossfit Total"
Total = 180lbs

Back Squat: 1RM = 45lbs -- failed to get low enough with 55lbs.

Shoulder Press 1RM = 45 lbs (struggling)
Most previous was 30lbs.

Deadlift 1RM = 90lbs. (Guess -- i previously lifted 80lbs for 5 sets of 5 so I'm guessing i can at least get 90, maybe more.)
Skipped Deadlift due to sore back and replaced with 40 minutes of Yoga and a Chiropractor visit.

NEWGA Championship (golf) Monday & Tuesday...didn't do too great (OK, I sucked). Came in 4th place in 2nd flight with an 88 & 93 (12 handicap) I started the 2nd day with a 9 on a par 5 but kept it together. Hows this for consistency: 51/42.

Well, I forgot that I'm under doctor's orders not to do math before 9am. So, any Tucson CFers, do NOT pay attention to the distances and laps I mentioned in post #229. That is GROSSLY inaccurate. That said...

M/32/5'7"/180#

16.25k in 1:56:54

All running, though you probably wouldn't know it from the time.

No 15K for me today - did not have the time. Instead I did "Josh" for the first time.

21 OHS @ 95# 42 pull-ups
15 OHS @ 95# 30 pull-ups
9 OHS @ 95# 18 pull-ups

18:53

Pull-ups were hard, and my left bicep (right at the elbow) is hurting, like tendinitis or something. Glad tomorrow is a rest day. I may have overdone pull-ups over the last 4 days (since I installed a pull-up bar at my house).

25/m/157/5'8"
ran 10l today, and just took my time, it was my first this long

58 minutes. I know i can go much quicker next time.

CF Cobra!

Great workout Coach

Dog did last 4km lucky dog

12.5 km
91 min
5am on the road had to cut distance short because in the real world I still have to go to work. Lots of work required on the running. Didn't push as hard as I did on the 10 km

23/m/196lbs.
15k
first 15k about 90mins. went alittle long then marked. humid day here in the mid west. great job to all of you at crossfit Rockford. going to crush it next time. thanks for that wod coach

M/31/5-10/255

Bet you thought this one would beat me...RLPack You were right, I did it. It hurt, but its done. Also I miss spoke I ran a 10K in the Army in 1998 with full M60 combat gear and I ran a 9 mile hill run with my Academy class(43 other guys) in 03/06, but that wasn't for time. This one, slow and stead and done!

1:43:34

Next time I'm going for sub 90 min time.

15K
1:16:02
Aimed for an 8min mile but hip flexors were too tight! Thanks for the push Coach! Loved it!

1:40:15 as Rx'ed.

M/36/5'7"/201

longest run I've ever done (and the longest before that was the recent CF 10K.)

m/38/6'3"/220

as rx'd 1:18:38

really needed a long run. felt great. was hoping for 1:15:00, but i'll take it.

Gotta love mapmyrun.com...

I finished 9.57 miles in 1 hour and 32 minutes

I averaged 9m37s miles

32/m/210/6'5"

subbed 10k @ slow pace: 53:01

Ran last two days after WODs, and did bike sprints last night, didn't want to push it, especially with a 5k race coming up.

I think people have very legitimate injury concerns here. The problem is not that you can't run a 15k, the problem is that CrossFit DOES prepare your cardiovascular system to run a 15k. Why is this a problem? Because CrossFit does not prepare your joints and soft tissue for it. The problem with this is that you can often complete the run and only feel maybe a mild twinge while running, but in actually you are really causing some good damage you won't feel until later that day or even the next day. Then that damage can go on and hurt for months.

Going at a slower pace won't really help you avoid injury either, in fact it could make it worse. Since you should be going to 180 strides a minute, running slower just means you will be taking more strides which could be a problem. I also think this would be a horrible time for someone to "try out" or "work on" forefoot running (what people here like to call POSE). If you just suddenly go out and do a forefoot strike run of 15k when maybe having only gone 5k or so before, your calves are going to take a tremendous beating.

Of course, this is all just my opinion. I am speaking from experience though that suddenly upping the distance on a run, even if you can do it easily cardiovascular wise, can cause pretty good damage taking months to heal. If you have not run more than 10k before, I would be hesitant to just go out and do a 15k, even if your lungs and heart will let you.

15K??!! Well Since I missed the River Run (Jax, FL) this pass March, maybe I am being made to make it up. I am considering intervals. Any thoughts on the matter???

doesnt 15k=5.79 miles? not 10?

Atta boy Schwartzie! Mind over matter, thats all it is. As for myself, I did not get under 90 min like I hoped but came pretty darn close - 9.4 miles in 90:29. I agree Schwartzie, this one was painful.

M/44/6ft/215#

As Rx'd in 95:03. No Apologies.

Did my first Michael today instead. Time there.

#331 blondemomma

15k = 9.3 miles

28/m/5'10"/149

86:10, equivalent to ~9:14/mile pace

3 loops around Green Lake in Seattle, which included 2 loops around outer trail (3.2 mi), 1 around inner trail (2.8 mi), and a few hundred extra feet to make up the difference from 15 km.

Felt good and ran POSE-ish. I should have gone faster in the first two loops. I've never ran 15 km before. Thanks for the inspiration to do so, CF!

DID YOU LIKE TODAY?

DO YOU LIVE NEAR WASHINGTON DC?

DO YOU WANT TO RUN THE ARMY 10-MILER?

If so, contact me. My wife is pregnant and can't run it, so I have a slot and can transfer it to you.

15K NO PROBLEM TO BIG PROBLEM, but finised 1.27. Calvs were cramping, Quads, were aching, head was spinning, but I did not blow chunks.

bwt:153

as rx'd...1:18.34

started out light on the feet, ended with a blister the size of a half dollar on the arch of my right foot

Amundson runs his 15k under water

19.m.168

turns out it was only 8 miles but im still aching
1:25

Did 10k...longest I have ever run. Was slow as hell but still proud of myself:)
1:10

#331 blondmomma here is a website
www.metric-conversion.biz/convert+meters+to+miles.htm

m/31/230/68"

ran 4 mi. and crapped out.

f/38/148#/5'5"

1 hour 58 minutes

I started with POSE and ended with LIMP.
I used to run a lot (not very well) and loved it, but my achilles tendons started really bugging me a couple of years ago. I cut way, way back and every time I tried to run more than a couple of mile twice a week they'd act up again. Maybe this pose thing is the answer. My tendons actually feel better now than they usually do after much shorter runs. We'll see how the next few days go. Today's problems were sore calves (I ran stairs a couple of days ago) and my CHAFING THIGHS!!!! I ran/walked the last two miles bowlegged, which I'm sure was a sight.
Thanks for the long run WOD guys. I would have never have attempted it on my own and I feel great for having finished it.

Not as RXed.
I did a 15k bear crawl. With a 45-lb vest.

J/K.

Never run this far before. I had to negotiate a significant hill for half of each 3k leg that I did, which really screwed me up.
Came in at 1:41:23, which is about 10-minutes slower than I wanted. I was surprised by how little wind I was sucking (on the flat and down hill parts).

Fun WOD. Thanks.

3.1 Miles outside in the Mississippi Humidity 1200pm, 3.1 inside on elyptical, 3.1 outside.

Total time: 1:13:33

Not going to post a time. I think just saying "Done" will suffice. Man oh man.

UUUUHHHHHHH yeahhhhhhhhhhhh riiiiiiiiiiiight, 15K sure.............

If I didn't have to teach my intense kick-butt spin class, maybe, so I ran 5K in 21+30 then taught my class--worked hard, but still not as hard as a 15K would have been

Kudos to all who did it--way to go Christin!!

M/44/203/6'2"

7.5 miles, 80 painful minutes

45/M/6'/180 STA. 74

10 MILE RUN NOT TIMED.

WENT ON A VERY EARLY MORNING NICE EASY PACED RUN. TOOK ABOUT 70 MIN.

LOTS OF DRILS TODAY AT WORK AND NO REST FOR ME ON THURSDAY. A GROUP OF US ARE DOING 5 ROUNDS OF FIGHT GONE BAD IN THE MORNING AT A TUCSON PARK.

SLEEP OR NOT I'LL GO DOWN SWINGING!

WHATS THAT SOUND

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

1:31
97 degress on the mercury

1:27 hilly area roads in Cameron Park, CA.
600ft of climbing...need to find another route.
That may be the longest I've every run, period.

I dedicated this run to my daughter, who is swearing in today with the U.S. Army and shipping out tomorrow to Fort Jackson. We love you Val, give it your best. Your CrossFit training is going to pay off in dividends.

Made up Helen tonight - (Bingo, great minds ...)

Loves me some shiny new PR's
I6 - 9:58(PR) (from 10:57)
LT - 9:23(PR) (from 10:35)

If anyone barefoots this please post comments... like how long you will be in double foot casts and if you'll ever do it again
thanks

10 miles (by mistake) 1:50, held up pretty good through 10k then just ran out of calves the last 5k, walk run the rest of the way probably 50/50. I did it though despite just starting to run the last 2 weeks after a 6 week lay off from an achilles problem.

1:33 I DID IT IS ALL I CAN SAY. WOW

Wanted to say I went to the CrossFit Kids cert and it was great. I learned a lot of good cues and interesting information about working with kids. I am really happy that I can use the information to help out my 9 year old son who loves CF. And hopefully we'll get a kids class up and running soon. I believe it will be a great addition to our gym. It's obvious they have put a lot of work into the kids program and also it's obvious it works. It was amazing to watch the kids workout while we were there.

Wanted to say I went to the CrossFit Kids cert and it was great. I learned a lot of good cues and interesting information about working with kids. I am really happy that I can use the information to help out my 9 year old son who loves CF. And hopefully we'll get a kids class up and running soon. I believe it will be a great addition to our gym. It's obvious they have put a lot of work into the kids program and also it's obvious it works. It was amazing to watch the kids workout while we were there.

m/26/5'4/145

Run 5K
Time: 29:35 (2:21 slower than PR)

Did this in the afternoon heat and humidity as it was the only time I could fit it in today. Only my 2nd 5K, not very happy with my time, but it is a different route. Ran in my Nike Free's, but I think this threw off my mechanics as I've been wearing my VFF's almost exclusively lately. Back was super tight (maybe from Helen's KB swings), knee, shins, and calves all hurt.

On the bright side, it was nice outside along the river and I wasn't winded at all. I just couldn't move my legs fast enough. Also, I didn't totally skip out on the long run. Next Rx'd long run I might try for a 10K or do a 5K in my five fingers.

To all the doubters, a friend and I followed Brian MacKenzie's training programs and completed a 50-mile race this past spring.

Re: #293 Cackman, the longest run we did training for that was 13 miles. 13 miles. That's it. There was no "distance" progression. We were extremely skeptical of the program at first, but grew to love the fact that, on a limited schedule, we were able to get a 50-miler under our belt. Most of the training consisted of 200m, 400m, 1600m and 5k interval training.

Long story short, NO (emphatically), you don't need to build up long training runs to jump in and do a 15k. Interval training trains your body for long-distance runs infinitely better than long distance runs do.

Look at the majority of these WODs, a lot of them have a 400m sprint or 800m sprint component to them already.

It's all mental. If you think you can or can't, you're probably right.

15K as rx'd. Time: 74:02.

m/36/6'1''/246

Distance record for me by 50 percent. PR'd the 10k by over nine minutes.

Time: 97:40

As Rx'd, 67 minutes 2 seconds in the noonday heat.

To everyone who made a solid attempt at this, grousing or not, I really respect you for it. It is hard to do things out of your comfort zone and good for you.

#361 - John

My ITBS would disagree with you.

I could do 400 and 800 sprints (even while I was having problems). I could run mile hard and be fine. I was able to run 5k without a problem before my ITBS started. Ran a 10k after only running 5k's and bam, horrible ITBS. It took about 3 months to get it under control. Suddenly increasing a distance 100% can most definitely cause problems.

While I agree that interval or fartlek training is invaluable in preparing for distance running, suddenly increasing little runs (1-30 mins) to runs that take almost or over an hour can cause problems.

If you are used to running well over an hour, I agree that it doesn't matter so much anymore. I bet you didn't just do your 13 mile run the first week or two of training.

Of course doing this does not mean you will get hurt, not at all. I just think the chances start to get into the uncomfortable zone for beginning runners (which are usually considered those that do not run regularly for over an hour). It is even worse if you trail run where there are long downhill sections.

This was an butt kicker: 15k

Tarman: 60min
Bustillos: 79min
Sandoval: 79min

Since my current program is geared more towards strength, I did the followig WOD

3x5x60Kg CJ
3x5x15Kg WPU

21-15-9 x 45KG OHS + Burpees (Last weeks WOD): 7.22

Training felt good :)

15k (Did 9.3 or maybe 9.4 miles) 1:40:20 I was hoping to keep it closer to a 10 minute mile (aiming for 1:35 or so) but it was close enough for me. A year ago I ran 10k at about a 12 min. mile pace, but since running less and CFing more, I ran 8 miles about 2 weeks ago at a 10:35 pace and today's run was around a 10:45 pace -- an improvement over last year that I can live with! I have never been a fast runner, but I've gotten faster with crossfit. Thanks, Coach!

2:07:28

I couldn't keep running after about 13k, but since it was an out-n-back, had to keep walking to make it home. Some lessons for next time:

-deal with the heat a bit better; not much of an issue, but going earlier or later might've mitigated the sweating, which was bothering my eyes
-better hydration; I wonder if my gf will be my support team on the next 15k?
-pick a better route; the 7.5k was downhill and with the wind on the way out, and the opposite on the way back, which kicked my ass

Besides those gripes, I'm still pretty psyched I ran 13k, which is a new longest distance for me. It's amazing that less than 48 hours ago I deadlifted twice my BW, too. Before Crossfit I wouldn't've ever thought of running so far, or that I could pick something so heavy up off the ground. Broad time and modal demains!

33yom/167/6'0"

As rx'd - 78:00

31yom/126/5'6"

7.5 miles - 63:00

1hr 34 min 15k last mile sucked, but was suprised that I had it in me since I haven't done that distance in at least a year. I love Crossfit. You truly can be fast, strong, and have endurance. I laugh now at anyone who says you can't. Thank You

M/6'5"/292

15k 1:47 mins

That HURT!

1:14:36

or

74:36

great picture today

Knee pain 5 k into it (which was around the 29:50 minute mark). I walked for a while to recoupe, then tried another for some more running. The knee overruled me decision. Walked home and did 100 basic bounces with the jump rope for every 100 meters I has left.

5600 M + 9400 jump rope singles.

29M/5'6"/163#

8'ish miles - 66 minutes

I don't know how runners do it?

47:20
Ran 5k- @ 7.5 on treadmill 8min pace
Row 5k- damper setting 4 avg. 36 stroks/min

Wow. I think maybe I'm going to post the absolute slowest time here, but damnit I did it, and my prev longest distance was about 9K (and that only once). 2 hrs 10 minutes for 11.33 miles (18.24 K). Coming off of a week of sickness; took many walk/stretching breaks. 827 feet elevation gain, almost all of it between mile 7 and 9, brutalized me. After fighting up a huge hill (sea level to 400 ft in about 1/2 mile) I had a brief flat, then came around a corner to find another monster hill. Sweared. Almost cried. Stumbled up it anyway.

wowwwzer...i started a few weeks ago...15k..your crazy

31m/5'9/140#

15k 85:36

Ran 3 5K loops. Wanted to quit after 2nd loop but kept going. Didn't stop not once. Will be intreresting to how long it takes my knees to recover.

Could only manage 4 miles today due to the limited time allowed on the treadmill at my gym.
34:15
Pretty sad, and i probably would not have made it that much further had I the time. Tried this one too soon after lunch, i think.

As motivated as I was to run 15K today I opted for the ugly Russian brother of 'Michael'; the OPT special 'Mikhail.'

800m row/50 BE/50 GHD sit-up
800m run/50 BE/50 K2E
100 double unders/50 BE/50 abMat sit-ups
20:42

I wanted sub-20 but I bonked hard on the run. Felt like a full-system meltdown, things got worse from there. Too many breaks and pauses on movements I'm usually good at so maybe I'm overdoing it, we'll have to see but a good lesson learned today. I'll have to figure out what the lesson is later, I'm in a world of hurtingness.

15K (9.3 miles) - 72 minutes and some change

I must say fellow CrossFit folks, I am disappointed in the griping over today's WOD. If you can make it through other WODs that are hellacious, you most certainly can do a 15K!! SUCK IT UP and get out there and run/walk/crawl to the finish. Your body can do much more than you give it credit for....Kudos to those who went out there and just did it!

Here’s a story for you. - No offence intended.

On the 20th of March 2007 I flipped with a 800 lbs ATV and landed on my back with the ATV landing on my right knee. The result was a dislocated hip and a fracture to the femur head (caput femoris). The surgeon had to remove about 25 percent of the caput femoris. Luckily it was the inner-lower part of the caput.

The surgeon was were pleased and surprised that I actually could walk three days post surgery.

The prognosis is that the hip joint will grind down and develop arthritis. Then my options will be a total hip replacement. With a THR I might be able to run but probably not lift heavy things.

But today I cannot run long distances due to the repetitive ballistic force to the joint. I did the latest 400 and 800 meter sprints without any pain. My goal and hope is that I some day might will be able to run a 30 k race without the THR.

Your physical capabilities can change in a heartbeat.
My humble message is to seize the opportunity to do a 15 k run.

I wish I could.

Subbed 30 k MTB on dirt road - 1:22.21

Regarding the oxidative pathway.
I think Coach wants to prove that CrossFit training in the first two pathways prepares you enough to be able to perform in the third pathway. Nature actually will have you perform in that pathway.

should have done map my run, circles get boring

ive never ran even 5k before

11 laps around my block 14.5k or so
m/20/5'9''/155 probably 150 now

1h:50m

re: #365 Corey

Implicit in my previous comment was that the running form would be correct.

My guess is your injury is much more likely to result from running form issues than from the distance problem. ITBS, IMO, is much more likely to result from poor form (especially heel striking) than anything else.

Who cares what distance you run if your form is junk. Form will win or destroy you any day. You give me an efficient runner who knows the biomechanics of running and I'll give you someone who very rarely gets a running injured. Conversely, you give me a heel striker who tries to run long distances and I'd be almost certain to find someone who complains of their injuries.

This line of reasoning is the same thing Glassman constantly reiterates about form in Oly lifting: "Don't paint a dirty car."

Coincidentally, I had ITBS issues when I was a heel striker and before I was introduced to POSE running. Since the POSE implementation (and I'm far from perfect), injuries have been non-existent.

Besides, maybe I'm in the minority here, but I don't think increasing from 5k to 10k then to 15k is at all that "sudden" of an increase.

Fortunately, I found crossfit to wean me from running. Now, all the running I do is either a mainsite WOD or some of the brutal WODs my own group prescribes. Running longer than 800m is unheard of, but I can still strap the shoes on and run 15k in my h-streets running Pose and know that I'll be injury free.

1:16:40
15k/9.3mi

26/f/5'2/128#

WOD: run 15k

time = 1:12:00

bleah. legs and lower back not feelin it today. yesterday woulda been a perfect day for 9+ miles, as runnin wuz feelin all kindsa good.

Forgot to mention...poor form + poor shoes (i.e., 98% of the shoes you find in any shoe store) = injuries. Even if your form is good and you have bad shoes, you're training your feet to be weak. Take those shoes off and/or wear minimalist shoes, retrain your feet to be strong and then the injuries will fade away.

That's my opinion. I run barefoot, with my five fingers and with my puma h-streets. Nothing more, nothing less. In running, like life, simplicity is king.

F/25/5'3/157

1:41 for 14.5K (fairly accurate approximation) TRAIL RUN

VERY strong cross-head wind for first 9-10K.

Slow, but didn't feel as bad as expected considering my body weight and intense aversion to running. Need to find a route with 'facilities'...

8k - 53:13
(Did WOD during lunch break)

10km run: 58.35
Couple of minutes rest...
...then back on the treadmill
5km run: 28.38

Notes:
My first time over 5km!
Also my first time running with music on - what a difference it makes.
Lots of Jedi mind tricks going on tonight, lol.
Wasn't going to let this one get the better of me ;)
Also - had to nip to the toilet at one point, and stop the treadmill for about 20 secs twice.
Couple with the wee rest in between the two runs - the stopwatch was running for a total of 96.something
Total running time - 58.35 + 28.38 = 87.13
Overcame some huge mental barriers - so it has to be said...thanks Coach.

Powered by:
Caffiene
Ibuprofen
Crampex
Jelly Babies ;)

The worrying thing is this wasn't actually all that bad...

I think the longest I have ever ran before was around 7 miles. I ran 5 miles today in 53 minutes.

Steve 35M/5'6/169

Ran four miles. Got cramp. Walked six more.

2:46

m/36yrs/195lbs

as rx'd

1h38m

24/M/6'1/215

1h20m

haven't done that in awhile... it felt damn good ... developing burning lungs gradually feels different than lighting them on fire with 5-10 minutes of intensity. good call on the run coach!

as rx'd 1 hr 43 min. Thanx Coach, ready for anything when Crossfit!

1:13:55...in 38 degree weather (101 f)

someone save me.

m/23/175

row 5k = 20:45

As Rx'd 84:18

Longest I've ever run (previously 10K). I did it on a 200M track so it was 75 laps of fun. Crappy time but I'm glad to have finished.

45min 5k

38/m/295goindown

I just got back from Brittish Columbia! I believe it is the most perfect place on the planet!!

Today is my rest day. Can't wait to get this WOD in this weekend. Looks like I might be late for church though ;)
Erin

37M/5'10"/164#

Warm-up: CFWU - 3 rounds.

As Rx: 85:43

First 15 K. 77F, 82% humidity on hilly roads.

oh my...
well the first 10k was 52 min and some

then the last half of the 5k i hobbled..

total time = 1hr 52 min

1:31 as rx'd

Good training!

Never ran a 10 K before (was scared of the one a few weeks ago), so decided I better start there.
10K --> 1 hour 3 minutes ... not as bad as I thought :)

M/32/5'8"/183

As Rx'd 1:33:55 (93:55 minutes)

I ran with a Camelbak on and that kept me hydrated. That was a tough run. Congrat's to everyone that got out there and ran the 15K!!

ran 11 miles because i can't count and do math at the same time. i feel so foolish, tired, but proud.

24m/163 2:09

re: the last post (#405)

i mean run and do math at the same time. jeese, i am obliterated. that was so mentally hard.

Probably didn't do a full 5k but it was close enough for me... 1:35 was my time...

Anyone ever heard of a runners high? Well I didn't experience that exactly I think it was more of an overdose. There was twitching, cramping, gasping for air, and all sorts of involuntary activity.

Thanks for the throwing the change-up coach, I didn't think I had it in me.

15km = 1hr 22mins.

This was the longest distance I had ever run. I ache a lil now but the sense of satisfaction is balancing everything out.

Not as Rx'd
This sort of distance is too hard on my joints/hips/knees. Will pay tomorrow. Puss'd out, looking fwd to tomorrows exercise. Ran 35 minutes in Fl panhandle heat--enough.

Subbed 5k, done in 45 mins, the most i'd done before was 3.5 in 30 mins. Still pretty crappy but its a step in the right direction!

3x river loop

1:15

I ran the 10k in a little over 40 minutes a couple weeks back and injured my arch. Won't attempt the 15 until I recover...

M/32/6'3/204

Began reintroducing SS lifts, 3x5 of SQ,BP,PC @ embarassing weights then did 15k on stex bike in 36:00

m/36/196

ran 1:17 on a very hilly parqour, i think approx 13 km

Noooooo interest in spnding my entire lunch running a 15K. Especially considering my options are a track (in high noon heat)or a treadmill, which I would rather snatch 1000 times than feel like a hamster in a wheel for 90 minutes.

Thus Bertha was conceived:

3 rounds for time (9, 6, 3 reps) of:

1.25 BW Bench Press
1.25 BW Pull-ups (Pronated grip, just add 1/4 ur BW)
1.25 BW Cleans
1.25 BW Jerks
Glute-ham situps (rather than 9, 6, 3, the 3 rounds were BW/5, BW/7, BW/9)
40" box jumps
1.25 BW Ass>ankles Squats
1.25 BW Dips (add 1/4 BW to ur person again)
1.25 BW Chins (suppinated grip, + .25 BW)
Handstand PUs

Some equipment got stolen as I left the room, so time was wasted finding and re-loading weigts mid WOD, so 40 min total could have been faster...
Looking forward to trying again

68min.. while pushing my 2yr old daughter in her stroller! booyah!

Here is somebody else using the Crossfit logo for themselves. Without being an Affiliate!
Tornado-CrossFit
Owner Piet Arlt
Mittlerer Dallenbergweg5, 97082 Würzburg

Tel.: 0931-720 82 97 Cell: 0175-40 58 370
www.cross-fit.de www.crossfit-würzburg.de
info@cross-fit.de

M/48/153

Day behind; "Helen", details there. 12:22

InfidelSix->great minds, maybe, but your times were waaayyy greater!

Excuse me! I forgot to type in the country. Germany

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Run 15K: 1:35:42
Distance PR by 5K
85°F, light breeze, drank 1L of water during.
Foam roll after.

1st time running more than a 10k. It took more out me mentally than physically!! That said, it was still brutal.

15k on a treadmill 79 min 57 sec

Pretty happy. Wanted to break 80 and barely did it.

male/39/6'0"/195

90:00 on the treadmill

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As Rx'd
No bull,No shame
1:24:29

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M/27/200

15k
as rx'd
1:36:58

93:00.

Haven't run that far in about 7 years.

1:45 15k and swam a mile just to make sure.

I found the answer to my own question so for those interested in swimming instead of running you would swim about a 1/4 of the distance as you would run. For example if you were running 4 miles you could do a 1 mile swim. I hate running so I'll be in the pool instead.

David
M - 33 - 5'10" - 180#BW

DROM Warm Up

Run 5K: 30:23 - Treadmill

WOD 080623: 34:02 - Street Course
WOD 080429: 28:35 - Treadmill (PR)
WOD 080311: 33:51 - Street Course (PR)
WOD 080216: 34:00 - Street Course

Notes: WOD scaled to 5K. About 2 min off PR for treadmill. OK by me with the after effects of Helen.

Keep them coming COACH!

1:11.45
or
71:45

on a hilly course
and, though i hate sharing this, my ass is chafed somehow from all that running

M/22/6'/164

1:30:34 to run 15k. Amazing feeling.

OK, I posted earlier with a "15k...yeah right!" message.

What i didn't say is that the most i've previously ran in the last 20 years was the "Helen" i did yesterday! My feet hurt, my back hurts, i need new sneakers, my shins hurt, and i'm exhausted.

Sometimes you just have to know when something is over your head. When I recover from "Helen" perhaps i'll see someone that can teach me proper running form, I'll buy better sneakers and then I'll try a 5k.

I think that Progression is an important part of an exercise program. If everyone just did every WOD exactly as Rx'd then we would have a lot of injuries. For me, I'm still a buttercup!

Kudos to those that did it! Congrats!

Used google maps to make a 7.1 km one way path, which I ran down and back, only a good half the course was on winding park paths which I counted on adding to distance to be a total of 15 km, if not a bit more.

1:25:20

56 y.o. 5'10 159lb

64:13, I ran this on a tread mill and put in 300 ft of climbing.

Ok so I wimped out and did a 5K.
25mins

I have never ran more than a mile in the past 25 years and I just did 10K in 63 mins. I'm fired up. I can't believe I did that much. Very proud of me. I'm sure I'll feel it in the morning.

Anthony (M/29/170)

Run 15km = 1:33:01
Run 16.25km = 1:41:15

The reason I put two times down is because I lost track of my laps and did an extra one to be sure. Once I was able to calculate my average lap, I realized I did an extra one. Oh well!

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

1:40
alef
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

1h 31 min. Didn't know distance just kept running. First 55 min was with three kids on their bikes, 3 4 and 7 yr olds. Last part was without kids so a little faster. Total distance turned out to be 13k.

M/43/5'10"/169

1:41:55

Couldn't run since I'm rehabing my knee, so I
Rowed 7500 meters 33:05
22 minutes eliptical
15 minute bike ride

ran 5k - 31:44, ack

m/42/202/5'11 began xfit May 08

bruised heal/plantar fascitis? developed suddenly after CFT the other day. Opted not to run despite feeling that I probaby could have warmed up the foot and completed the distance. Worried that I wouldn't be able to walk on my foot tomorrow. Will put in a 10 miler in a week or so on a rest day.

3 weeks in and I'm sore. and now my nipples hurt thanks.

1:15:36 as rx'd @ 6:00 am 75 degrees and 80% humidity not Iraq Chicago

bring on he night

AllisonNYC: To piggyback on what Tony Blauer said...you show up and want to get in High Gear, we'll make sure you're able to fulfill your wish...I've been going to the PDR Camps for the past 4 years and they are an incredible training opportunity for ANY level of skill. You'll walk out better able to deal with the proverbial "Bad Guy" both mentally and physically...it's something you HAVE to experience to understand!

Also, all those interested in training with Mr. Blauer this summer, if you didn't know, he's holding his annual camp in the new BTS and CrossFit Training center in Virgina Beach, Va. Coach Glassman will be the special guest speaker. With schedules permitting, Crossfit celeb Brendan Gilliam will be on hand as will UFC fighter Joe Lauzon. You can learn more about the camp at this link: http://www.blauercamp.info/USA%20Blauer%20Camp.html

Soldiers and cops will get 2 for 1 pricing, Level 1 Crossfit-ers $100 discount, and anyone on the Crossfit HQ and mobile team - no charge!

PLEASE feel free to email me - I'll be there sweating my a** off and training, hope to see you there!

JTG

m/42/175/5'11

1:29:00

Getting used to five fingers and pose method. I have to have socks with these five fingers- if not i get blisters on the balls of my feet after few miles.

my right rectus femoris above my right knee has been killing me since we did the total. And I walked about 400miles today at Canada;s wonderland. So I think that counts haha. Two rest days will be nice tho, congrats to everyone that did it!

whoa! just came back from the gym !!

15 km in 1 hour & 52 minutes (on a treadmill w/ 1% incline)

this is the longest distance I've ever ran (had 10 km before)

M/46/145
Run 15 K
On the road. Perfect day for running. Mostly cloudy, some sun, slight breeze, 20 degrees Celsius / 72 degrees F.
Tried to keep an 8-minute-mile pace.
1:20:23

Rested 10 minutes then caught up with Helen to make it an even 10 MILES for the day.
11:36

M/23/190

15k 1:39:10

Major calf and ham crampage. Walked some.

#405 Hey Josh, you should've laid down one more mile and called it a 1/2 marathon! Way to go dude!

f/38/138 15k 83 minutes. the wheels started to fall off my wagon at mile 7, but pushed it out. It's all money in the bank.

Jodi (F/29/109)

5km run attempt

5km = 4 loops around the block. My goal was to keep every loop under 7 minutes. I maintained it the first 3 laps and then quit...I got a throbbing pain in my shoulder...I rested for about 4 minutes or so and then walked the last loop. There was no way I could run.

I'm super thrilled with keeping my goal those 3 laps. I'm taking the next 5 days off from training to try to recover from the two competitions in the last three weeks...I plan on sleeping A LOT this upcoming long weekend. Can't friggin' wait. :)

M/23/150 GregAWu

15.16 km run - 1 hour 23 minutes

Mostly flat asphalt/concrete/grass with some hills (bridges). Was shooting for 1:20, but was going to settle for sub 1:30 so it was a reasonable time. Set a good pace, and had some extra in the tank after the run but I definitely didn't want to injure myself, so far only mild pain/soreness; not even as bad as after some 5 or 10k runs!

Crossfit rocks; this is the longest distance I've ever run and it went off without a hitch!

M/29/220/6'1

As Rxd 15km

1:52:48

3 laps around the whole FOB at 00:00 very interesting, I even bought a new headlamp just so I wouldn't sprain an ankle on the sand, gravel, asphalt, etc, etc. It was all good until I hit 8km. It's hard too b/c I have no conception of my km pace. I know what's good for my mile pace but math while running isn't my strong suit. Thank god for midnight chow! I cheated and I don't feel guilty at all! Ok maybe a little, should've have had some banana's with my French toast.

I've been reading some of the comments here re crossfit being the only form of exercise that most people do.
Speaking from a personal perspective I use crossfit as a part of my personal training. I run to and from work every day 3km one way, 7km back (no car and enjoy the longer scenic return route). I do a Crossfit workout every second day and regular weightlifting exercises every other day - bad to the purists I know, but I just can't give it up!!
My point here is, that although I push myself when I run, when I lift weights and do any other nutty exercise I put my mind to nothing makes me feel as exhausted as crossfit does.... not even close. A question was asked earlier about crossfit and long distance running; if crossfit alone helps?? I don't know the answer to this, but I've run 15km before though not since I began Crossfitting (1 and a half yrs ago) and I got a personal best by about 10 minutes, total time 57minutes. The only difference is crossfit, it really works, I'm a leaner meaner running machine!!!
As an aside, I'd never heard of Jack Lalanne til I saw the video the other day. What an absolute legend that bloke is. If you need inspiration look no further.
I'll share Australia's Jack Lalanne with you all, download this interview. Hope it works - may need itunes;
http://www.craigharper.com.au/uploaded_podcasts/thafey.mp3

Thank you to anybody who read this posting. I apologise for so much waffle. This Crossfit site is just fantastic.

as rx'd: 85 minutes

subbed rowing due to left calf injury...Row, row row, your boat!!!!

74:02

As Rx, 1h 23m
Did Tabata something else this am

I am new to this and have been following wod for the last two weeks......
I did the 15k run today and it took me 1hr,34mins,31 secs........i feel really proud of myself....so there!
my knees hurt now!!!!

m/36/220/6'4

New to crossfit and thankful to all for pushing me. I was going to scale to 12k, then 10k, but then kept reading the posts all day and decided to go for it.

15k 1:40:38

Doing the 15k probably this weekend.

Crossfit Pittsburgh's WOD:

As many rounds in 20 minutes of:
5 burpee pull-ups
10, 185# dead lift
20 double unders

Rounds: 9 + 5 burpee pull ups + 2 deadlifts

m/21/5'8"/160#

I recommend this workout.

that was intense.

1hr.30min.30sec.

longest i have ever run at one time

M/24/180

sub'd 15K row due to stress fracture of the foot, 62:58 (2:06 avg 500m)

Oops.. check that #438 that was 1 h 16 min. for 13 k.

30/F/155

Think it was more like 9 miles

1:18:28

Knees are feeling it now!

27/M/5'10"/205

As RX'd 15K

1:23::42

Very hilly course. Not Fun.

29/f/116

passed on 15k today, hope to do it later in the week

did the bear:

65-70-75-80-85 failed on the push press after the back squat on round 5.

pre: wux2
post: mini wod

2 rounds

45#ohs, 10 reps
15 steps ohs walking lunge, 45#
handstand walk down gym
handstand walk back
10 ohs, 45#
15 steps oh walk (no lunge), 45#
30 ghd sit-ups

dunzo.

M/21/167/5'10"

As Rx'd
Total time: 1:18.02, or 1 hour, 18 minutes, and 2 seconds.

This is only my 4th day of crossfit, and it was absolutely killer. I have never sweat so much in my life. Also, I would like to note that my intestines felt like they were stabbing through me from about 45 min on. Totally sucked. But at least I did it. :)

28/m/175

as rx'd: 1:06:17 (approx 7:06 min/mile)

27/m/181

As rx'd
1:29:54

I had the biggest grin on my face knowing what I was going to do after work. That grin disappeared pretty fast after the 3rd mile.

m/20/5'7"/148

1:29:46

This was the most I've ever ran. I probably walked for a mile near the end, the rest was running. I couldn't even fathom doing a marathon after experiencing a 15k.

Keep up the retardedly insane yet doable workouts :D

42/M/145

69:03 (97 drg's 100% humidity)-going to hydrate tonight

M/180

15K: 1:19:55

I used to do a lot more running before Crossfit and I was really happy to see this workout come up -- truly expanding into broader time domains on this WOD. Ran this outside on trails, so the hills did me in a bit -- not to mention the shrimp salad that seemed like a good idea a few hours before the run.

I hope to see more of these Coach (despite the complaints of so many non-runners on these boards -- c'mon, you can't sleep because you are excited for Fran, but you can't go pound out a good long run?)

M/25/5'11"/170

7.5 K (4.66 mi) on treadmill
39:44

Very boring spending that much time on a treadmill, maybe if the movie playing at the GloboGym was better....next time gonna try using mapmyrun.com

15k as rx 1:22:10
5k wanted to quit
10 k wanted to cry
15k did both

As Rx'd with 35lb Kettlebell - 17:00

Run 400 meters
40 Push-ups
Run 400 meters
40 Kettlebell swings
Run 400 meters
20 Push-ups
Run 400 meters
20 Kettlebell swings
Run 400 meters

M/24/160/5'10"

I was so confident that my cardio system was ready for the 15km it felt pointless to actually do it :)

So instead of that I set a PR on OH Squat: 205#

Then,
4 Rounds for time of:

10 Pullups (chest to bar)
10 Burpees with tuck jump
10 Double unders
10 GHD situps

9:45

m/25/180
15K
1:32:45
treadmill @ 1-degree incline

Hot and humid at Fort Jackson, SC! My longest run ever was 6 miles....until today. Had a nasty...ahem...gastro intestinal problem and had to break at mile 3 and wait for running partners to lap me.

Me: 27/M/180/6'2" @ 1:35
Running partners:
24/M/~165/~5'8"
22/M/185/6'1"
Both at 1:25

SUB 10k 1% tm

70:00

M/38/150

as rxed
15k 1:32:33

6'3/M/21/206#

9.7 miles/ 15.5K
1:17:00...about 1:14:00 for 9.3 miles.

3 laps around central park, 1:00:56
SO pooped now.
17.7avs (might not have rolled out bike correctly for speedo after putting my odo through the washing machine...)

rode to and fro from east village

Splits

5K 48 mins
5K 44 mins
5K 41 mins

Total 133 mins

tough time to be united with my one true fitness love- crossfit. tough day in the southwest sun.
1:55 for 15k. By the end it was half hike, half jog

m/40/5'6"/150

15k: 1:19:33

M/24
Bwt:190

1:16 - very hilly and massive stair/hill trail run not a pr, first longer run since marathon 2 months ago. Not very happy. Anyone who lives in Seattle needs only to train at Discovery park if your looking to bring down run times it's great.

Late post from yesterday

Helen at Rx'd(well our block is more like 500/550 measuring with your cars not always easy) 10:51 again not happy need to start running more again.

15 K SUB Elliptical

1:31:00

9.4K
1:16:14

1:53:07

Run 15 K

Haven't even done a 10 K before. What a feeling of accomplishment afterwards.

38m/6/183

1:20:46 as rx'd

First 5k 25:00, last 5k 28:00

just want to write a bunch of expletives right now, but I'll refrain.

as rx'd:

1:16:22

1:31:21 Legs were very heavy and tired towards the end but wind was good. Route was around central park big loop, around reservoir and back to apartment.

Adam - 1:14:47

John - 1:27:00

ran 5 miles in 49:59. Howell in 54:45

I'm glad i'm not in Iraq or anything. 145 degrees should feel great for 9 miles. Oh well; Tough times don't last, tough people do! Here we go......

30/m/5'10"/225

as rx'd

1:40:03

72:11 as rx'd
I thought this is where you post your time? Or is this a therapy session where I spill all of my thoughts on the world?

15k - 1:50 on treadmill

5miles in 1 hr (machine shuts down automatically after 60 min) Restart
walk/jog the rest
4.3 mile in 50 min

15k total 1:45 :) Thought Id take 2 days for sure!

Tried running the pose way the whole time. I think actually worked or atleast helped.

8k by default, summer thunderstorm made me turn around. 43:42.

Let me add, I don't run. I guess I do now! :)

66:22 m/22/185/5'11''

Weakness exposed! That's the first time I've ever run more than a 5k. Yikes! Oh well, its a starting point.

1:29.40

M/44/5'11"/197lb before run 190lb after!!!

1:17:20

I used to run a lot (long time ago PB was 36 mins and change for 10k) but haven't run in years and was worried about this WOD for the usual reasons sore joints etc. But the CF WODs leading up to it really helped. I could feel a lot more strength in my hips/thighs and core and I belive this helped with keeping good form. Didn't climb on the pain train til about lap 17-18. Coach this was a great idea, you rock. oh BTW did 38 laps an extra 200m for good measure!

1:28.58

m/34/70/185

52:15 only ran 6 miles. miscalculated the distance. thought I did really good until I checked the distance again.

42/167

It rained this afternoon dropping the temperature below 90 degrees, all right, my excuse disappeared.

15K - 1:34 - I was averaging about 10 minute miles until mile six. This is the longest distance I have run since 2001 and the St. Louis Marathon so it brought back some memories (of running the last 13 miles in the pouring rain). Whoever mentioned this earlier was right, if you think you can do it, you can...

15K
1:38:38
so hot outside...

8 miles in 84 minutes
walked 72 to 73
and 80 to 81 mins

I am sad

m/24/6'1/222

as rx'd

1:28:34

1:30 25 min.5k 55 min 10k. Might have shorted myself a lap. Painfull!

Subbed rowing for running due to foot injury:

On the Erg: Resistance 5,

15k in 63:24

I made a 2-lap 15k. Given that I've never run a 15k in my life and I've just started with crossfit I decided not to push it. I started getting chills on the first lap and ended it after the 7.5 which took somewhere around 40 minutes.

I'm very impressed at crossfit for challenging us, and disappointed in myself for having to scale the workout.

looking forward to rocking this out next time it comes up!

Sub'd 15K Run for 15K Row
On damper 3 then down to 2 after 10K

1 hr 18 minutes

Have never row more than a 5K before today. Got blisters on both of my heels and I have to stop 3x during the workout for water.

Really want to try the 15K run when the weather is not so darn hot and humid!

1:14:56 as Rx'd

33/M/220/75"

15k as rx'd

2:01

This is the third WOD I have ever done. This is the farthest I have ever ran. And I pretty much did it nonstop. I paced myself slow so I could make it. I have been learning pose recently with my five fingers, but for this distance I put the brooks on, not sure if that was a good choice or not as my shins and feet are sore. I am looking forward to tomorrow. I'll be at the pool working on my distance swimming for my next Tri.

10K : 61:01
I went into the run knowing that I was doing a 10K which is the farthest I have ever gone. I only wish I would of had H2O around the 7K mark. I felt exhausted at the end but next time we have a 15K, I am doing it!!!!
Thanks

rested

M/47/190/5'11"

Have not run that far in year (Since I was in the Marine Corp in 1985) 1 2 3 Go...... Time was 1:25. Keep it coming.

Oh, Momma!

Just 3 days in to CrossFit, and I get clobbered. Needless to say I did not make 15K. For that, I am deeply disappointed. I did, however, do 8.095K (5.03 miles) in 60:00. I have never, ever in my 34 years ran more than 3 miles, and that was only one time. For this, I am pleased. Now I know what to expect next time.

What do y'all do for recovery after a long (for me) run? Stretch, shower, ice, water, bananas, protein shake, Motrin? I did all the above. Is this allowed?

M/34/6'2"/184.5# after the run (190 this A.M.)

8.095K in 60:00

I don't have time to run for a hour and a half so I did my thirty-two minute workout. 30 seconds on 30 seconds off, four rounds per exercise.

Clean and Press
Sledge Hammer Swings
Hurdles
Push-ups
Pull-ups
Weighted walking lunges
Weighted burpees with Renegade row and shoulder press
Burpees

Then I went to Jiu Jitsu for a hour and a half.

All- in all a good workout.

1:33:48

36/6'2"/195
Colorado springs

Had to make up Helen and the 15k all in the same workout. Started with Helen since I knew it would be going downhill after that.

Helen time: 8:57 as RX'd
15k+ (9.5 miles on treadmill) time: 1:21:45

"Brutal" as my brother would say. I guess seeing a 10k now is going to mentally make me feel the same way I used to look at a 5k.

Ran 10K - 59 mins

1:34::21
sub on elliptical

51/M/150

only 10K

1:03

Avg HR 154, peak 171, recv 41. Since I have trouble with my knees every day, I have only run the 10K once in 2 years of Crossfitting. I considered doing the full 15K, but my hips and knees were in a lot of pain, in spite of starting with 6 ibuprofen. Maybe next time. At Nisene Marks Forest.

That was a interesting and exhausting workout. At the end of the race I felt like I had died, and then came back to life. The last 5k was the hell, but it was fun to say the least.

As rx'ed 1:23:02

15k - 1:17:20

Only the second time I have ever run this far. Last time was over 6 years ago!

8.5 miles : 1 hour, 16 minutes, 4 seconds
the longest run for me ever by five miles.
wore vibrum five fingers; two blisters.

Had a meeting and couldn't do it. Had to do the WOD from a few Thursdays ago.

20 min as many rounds of:
15 pushups
12 ring dips
9 115lb push press

completed five full sets and made it to 5 dips of the 6th set

M/31/72"/170

15K in 71 Mins

My internal systems outlasted my feet! Blisters...oh the blisters!

Anyone recommend a good pair of running shoes?

15k : 79:24

m/27/150/5'8

15k+, really 10.84 miles (the trail was longer than i thought) in 1:42. All in all not too bad given the terrain - lots of steep hills and rocks.

#530 Bean: i would look into some good socks, like cool max or smart wool and go to a running store to get fitted for running shoes or rather racing flats the less cushioning the better!

m/35/220/5'11

Not as Rx'd

4 mi. 39:55

Ran out of time and steam.

41/m/66/159

82:02, as Rx'd

This one surprised me, but it was nice to see what I could do. That is gonna hurt in the morning!

M / 28 / 71" / 164

1:26:18

Should've killed this one. Obviously didn't.

all bad but I didn't walk a step. It was a miserable workout but a necessary one for my chubby hind 1/4!

1hour 47minutes total
First 10K felt good. a little tight in the lower back. Ran it in 58 minutes and was ready to turn on the gas, but then.. Last 5k I felt completely empty. I would have sold my sneakers for an apple... let alone a snickers bar.

40/M/164

Did the run last night, so decided to do another wod today.

"Sevan vs. Jolie challenge"
5 rounds
7 pullups
7 thrusters 75#
7 burpees
12:29 (they both smoked me:)

39/M/6'2"/202

Run 15k
Time: 1:08::49 (1 hour, 8 minutes and 49 seconds)

ran/walked on the treadmill for 60 mins - 5.57 miles

thanks!

ran/walked on treadmill for 60 mins -5.57 miles

thanks!

m/40/202/5'8"

7 and 3/4 miles and then quit like the dog that I am. Very disappointing. 1 hour and 23 minutes

ran 30 min. haven't run over 1.5 in a couple years, so I thought I would start out easy.

m/37/195/6'2"
Tough run, had to coach boot camp on the track before I ran it.
Kept a 10 minute mile pace set on the treadmill.
92:48.

15Km row- 64:03

As Rx'd: 1:15:32
Knee was killing me from the pounding on the street but I still ended with a good kick.

I was feeling so pumped about accomplishing the run that I immediately went out and biked it.
15K on bike: 30min 23sec. Avg. mph of 17.6.

This was my third consecutive CF workout, as well as my 3rd ever. I'm stoked on this, I don't know what it is, there is just something about it that gets me amped to push myself.

25/M/169

31/m/197

Did a 10k: ~54min

First time I have ever run that far, so now I have a time to work from...

15k for time of: 1:25:20

I actually ran from Texas, to New Mexico and back.
I'm going to sleep so well tonight!

M/27/205

1'32'00

Went about 8 and had to run/walk because of my knee. Kept the pace at about 27-30 min 5k's to be safe.

15k + a little extra

1:26:28

Broke it into three 5k loops.

Two things for me to remember next time:

1) Eating dinner, waiting an hour, and then running is not a good plan. Run before dinner.

2) Drinking too much water on top of the food made me want to puke for the entire middle 5k.

-TripMN

so instead of running 15k, i drove 150k, does that count?

1:26:14

34 m 200
as rxed

1:25

m/190/185

DONE! 1:22:45

This is my farthest run using the POSE and it felt good, well as good as can be expected as running 9.6 miles in the Texas heat.

15k as rx'd. 1:38 mins very hot, and kept saying to myself "I hate running, I hate running".

3.5 mi; 28:02

Ran at 1725, temp 108.3F, 100' rolling elevation gain

29/m/165/5'6

I can't run anymore, so I rowed 15k, did it, without breaking for water or anything else.

1:24:20

Feel really good about that. thank you.

m/29/165/5'6

I can't run so I had to row 15K. Did it without stopping for water or anything else.

1:24:20

Definitely not in Crossfit shape. I took it easy after a rough a** Helen yesterday.

Warm up:

3 x (6 l-sit pull ups, 10 85# thrusters, 20 sit ups, 15 push ups)

Then I did three sets of 10 weighted dips with a 30# dumbbell and thirty minutes on the elliptical.

All of y'all who stuck it out and completed the 15k (run or row) are an inspiration. Seriously.

After taking some time off, Drinking, Eating, Not Doing everyting I Should for the last week Sofa King pressures me into running 15K. I have never run 15k in my life and i missed the last 10k WOD.

Anyway Sofa says to me, Run 7.5K away from your house, 7.5K is nothing... Then you have nothing else to do but run back; therefore 15k.

Thanks Sofa for pushing me to run 15k let alown almost beat you by 10min :)

1:23:22 as rxed outside with a few little hills and some wind.

F/36/132

Just worked on running faster - a weakness of mine.
Treadmill 30 min - variable speed, incline throughout.
Then:
50 situps
50 pushups - knees
50 'balancing' squats - bosu
50 back extensions
50 pullups - assisted at 55lbs
20 dips - 10 assisted at 55lbs, 10 at 70lbs
Not timed.

22.m.135.65"

as rx'd
<~1:20:00
*9 miles @7 on treadmill the rest @8 probably could of went faster than 7 but this distance was my first time, i could not do 10k last time, and i suck at running. so i wanted to pace myself and complete this

as rx'd 1:46:17

not as rxd...

planned on getting 7.2 miles, but the 100 degree heat index kicked my butt!

3.6+ miles in 29.48
drank and rested for 4.39
another 2.7+ miles in 23.25

6.3 miles total... I wussied out!

m/39/5'4"/142

15K: 1:29:08 (9:31/mile avg pace)

Rxd: 1:44:22

Ran city streets

Ran 13 to get my bike from a friends: 1hr 10min
Biked same route back: Approx. 40 min.

Felt ok at the time now right hip is sore. Lost all my ice packs at work and ppls houses baseball will suck tomorrow

M/25/170/6'0

As Rx'd on an Eliptical machine

83 minutes

M/40/5'9"/156

As Rx´d

68:24

Normal training pace. Saving the Time trial for rest days.

as rx'd 84 minutes.

1:17:02. Sleeping well tonight...

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

Had every intent of doing 15K until I got home from work. Started playing with my boys (Dogs) and they know what I'm off to do when I start putting on my running shoes. They let me know they wanted to go too. Since discretion is the better part of valor I caved in to my boys.

We went to our soft sand dry riverbed and ran for 4 1/2 miles. Total time including stops to let the boys play in a canal and get a drink = 40 Minutes.

I can live with that, besides the boys had fun and I am playing in a 7 Vs 7 soccer tournament this weekend. I will be covering lots of ground Saturday and Sunday.

OooRahh CrossFit

Finally a workout that I dont have to skim weight or reps off of. All you strong people, paybacks a bitch!!!!
15k (9.33mi)
86:12 on a treadmill (my knee is done for)
Abourd the USS Peleliu, in the Persian Gulf

1;45 aweful
Hot and humid... but did it

#497 You are my hero! Can people stop posting all these worthless comments. Post your time for your future reference, a question, or an answer.

Subbed Recumbent Bike as shin splints are very painful right now.

18.6 Miles (30K) Random Mode Level 4
44:30

m/28/176cm/77kg

First post ever!
Ran 16,2k since the track where I ran is 5,4.

Time: 1:11:30

10k on a treadmill. Gutted I didn't make the distance but the aircon wasn't working in the gym and after 8k or so it felt like I was sucking on an exhaust pipe.
Knocked about 2 mins off my last 10k time though.

50:47

01.43.22

the longest I ever run
walked about 100 steps every 12- 13 min

thanks

sub'd 90 minutes of hoops

1:34:17

m/37/235

1 hour on eliptical

3 mile run
23:29

15km run in 1hr 39mins.
Last 2km were 50% walking, 50% running - really running out of steam.

I´m new to the Crossfit WOD, descovered it yesterday in search for a training program to help me get better fit.

As this looks very good I started as best I could at once and ran 5k at 40 min (most I have run for without chasing a ball for about 15 years). Did approx 1k of swimmming in a nearby lake after a 5 min break to end the session.

12 K run/walk in 90 mins
In retrospect I wish I would have muscled through the final 3K.

29 yom, 180 lbs

1:14:40 as rx'd

Will some of you people complaining about what others post get off your high horse. We fight for freedom, they can write what they want, damn!!

9.35 miles (i don't know the mertic system) in 95 minutes. by far the longest hour and a half of my entire life.

m/43/175

as rx'd

1:14:33

38/m/337

1:45

Male 27 5'9" 175#

As rx'd 1:22 and some change

I really should've thought through the route I took it was around 80% up hill and some of them were not nice...

This is the furthest I've ever run though and I didn't stop once even on the hills, I did the 10k the other week no problems (actually did 11k) so I though that this would be easy, but the extra 4k really put the strain on. I've got some respect for the distances now and have decided to attack a marathon or 2 :-)

ok, confession time. i've skipped out on a lot of the runs in the past...subbed rowing, du's, etc. I manned up and ran a 10k, my body wasn't ready for the 15k.

10k: 78 minuts, 13 seconds. i have no love for running

M/35/185

1:26:07

Outside this morning, only about 90 in Iraq before the sun comes up. Nice job to all of the Crossfitters in LSA 11 who did this one with me. First time in a while that I have run this far. Easy pace, never out of breath, just a chore to keep the legs moving and deal with the joint soreness. The company helped a lot.

I'm there with engine 7 - almost exactly the same experience; longest I ever ran. 1.43 and 30s

Been doing CF for a few months. I know if I tried this run before then every muscle in my body would be hurting; only my knees and calves are sore.

38 yom/13stone9/ 5'9"

Substituded for 15 km run:

warm up: Run, 1.5 mi

30 push ups - 10 wide, 10 regular, 10 diamond
30 body weight squats
30 KB swings, 1 pood
30 dips
30 jumping wall ball shots, 20#
30 burpee w/broad jump
30 walking lunge steps
30 popcorn poppers
30 flutter kicks
30 wheels
10 sled drag sprints, 25 m @ 90#

time for 10-30s: 50 min

Scaled to 5k per pack workout.
37:05 or some s$%^ like that. Tried a new course by the Y in town-quite a few steep hills, 80 degrees, 80% humidity. Had to walk some hills, felt dizzy and nauseated a few times.
Very disappointing.

21/male/165
1:16:02

Mapped a nice 15k route out through Busan city, but got lost. Eventually made it to our end point, Gwangalli beach. Got home and mapped the new route out: 17k. Wooo?

So, 17K time: 1 hour 44 mins

35/m/198 before 192 after

1:25.21

Ok, so that was fun.

Only had time for 6.5 miles - 1hour 05 minutes. All hills, 95 degrees, very humid.

1 hr 17 minutes - 10k. had to walk the last mile or so due to reaggravated hamstring pull.

ran the first 5k loop and half the second before going into walk/run, then tweaked the pulled muscle jumping a puddle instead of going around. oops.

Well I survived it yesterday, never ran a 15 K before.. Got through it in 1:50 Had to alternate run/walk on the way back because my legs were shot.

m/31/5'9"/171

1:40:02

had to do intervals for the last 1 1/2 - 2 miles. That was pretty painful. Workout partner had to bring me through

I did it with intense soreness brewing from the right knee.

We did 6 miles very well, and the last 3 jumped on the tread mill. Our final time was 1:41:21

www.crossfitswbts.blogspot.com

Brandon's Bad Day: 32:51 Rx

Check it out under Exercises & Demos--WODS

I'm saving this guy for Saturday, just not enough time on a weekday.

boy, wish i was 185# again (and 25)

15k---good news, ran 1:52 non-stop---have never run more than 40 min without stopping in my life.

bad news--took me 1:52 to do this--should try speed walking next time. (hopefully, there won't be a next time on this)

could definitely feel the "second wind"--crossover to aerobic work at around 40 min.

m/39/6'/175

1:19:59

You just don't know what you can do, till you shut up and just DO IT!

wow not fun! can we do it agian.

10K 1:11:30

Kept HR between 127-151. Woke up too late, didn't get started until 0700. Heat was a problem.

26/M/6'2"/209

Ran 15k: 95 minutes and one bleeding nipple.

Forgot how hilly it is in beautiful San Luis Obispo!

Ran 2 laps @ YMCA on BIG track, guess-timating 2 miles (pr) Need to measure track next time.

m/33/164

15k
93 minutes outdoors.
that was the longest distance I'd ever attemted. it was the hardest workout i'd ever done.

m/30/68"/156#

Lunch time run at 5280' above sea level (Denver, Colorado)

Temperature at start was 90 degrees, temperature at end was closer to 95 degrees.

Ran 10 miles in 89:30

My best 10K was 41:27 or thereabouts...I expected a much faster 10 mile (whats another 3.8 miles huh?) I hit a wall and did a run walk for about .5 miles and did a solid walk for about ,5 miles...don't remember a lot of the walk portion though.

I had to do the workout when I did, or else wouldn't be able to do it.

Started pose running with new H Streets a few days ago. My calves and feet are beat, and after Helen yesterday I hoped there'd be no running in today's workout ... ha ha ha ha ha!

Scrapped out a 10K in 54:18.

Highline Canal - Colorado Blvd. SW to
"5.0 miles" marker and back

96'36" (Including a 5 min. break halfway)

as rxd
1hour 11mins 12 sec

15k- 79:30 (1 hour : 19 minutes : 30 seconds)

M/48/153

Had one hour free so did one hour LSD

Elliptical (to save aged hips): 5.27 miles

Can't believe anyone actually likes doing LSD of any type for this long.

This was, is, and apparently will continue to be a hole in my personal fitness.

1.12 (plus 30 second water break)

For once I seem to be a Big Dawg.

I'll see your 15K and raise you to 10 miles. 1:28:20

I didn't give myself enough time to do the whole run but I did 7.5 miles on track to finish in around an hour (on the treadmill-take it for what it's worth)

Done on 7/30:

warmup: 2 hours of weeding in my yard

Run 5 miles of rolling hills with sprints at the end:

43 min.

Lower back couldn't take the pounding of 9 miles -- need a chiropracter!

CF newby, tried what I could... 7 miles 75 minutes, ouch..

23/M/185

Was intimidated that my shins/knees would break.

Biked 24 miles instead.
1:20ish

M/31/5'9/212

I was not a happy camper all day yesterday with the thought of doing this. I am not built for running right now. Hell, I had just run 5K further than I had ever run doing that 10K a couple of weeks ago. Then I somehow motivated myself by thinking "I can do this". Threw on the shuffle and hit street for the evening run. It was nice out considering it was 85 degrees. Had a nice breeze off the lagoons.

15K 1 hour and 44 minutes. Held the same pace the whole time and gave myself 2 minute water, fruit and stretching breaks at each 5K.

Son did the last 5K with me in 35 minutes

If my feet would finally callus up I would be thinking I could do a half marathon. They were really burning for the final 5K. Thank you to whoever mentioned the Vaseline on the crotchal region as I did not even chafe one bit. Thank god for Under Armour as my nips seemed to come through unscathed ;)

3,2,1 REST!!!!

M/22/152/5'9"

9.5 miles

time: 1 hr 10 minutes

lots of downhills going out...lots of uphills coming back

M/33/185/70"

1:35

Other than one APFT, I have not run over 800m since starting xfit 6 months ago. Guess I shouldnt have skipped the 5k and 10k days. Knees hips and ankles didnt like it. My watch must have been ticking too quickly, because it showed way too much time passing by. Anyway a nice slow run, easy breathing, and I didnt break anything. Ran from UH campus around Diamond Head and back, right before sunrise.

45/m/70 kg
Run 15 km
Time 1:15:18

M/35/180/6'

Ran in DC over bridges and around mall on a mapmyrun route. Including having to stop for some traffic lights, 15k in 1:42. I feel like I could've easily done 5 min faster without the stops but it was a nice run, and not bad considering I don't run unless it's a posted workout.

M/36/140

@ West Seattle Stadium, 1:28:25, 37.5 laps.

1:12...humid!

Charity-
5K route X 3
gotta figure out a pre blister remedy for those longer distances
1:15

yeah.......so i subbed this down from 9.3 miles........to

1

10:25

Vance

5k run 23:52
5k bike 14:21
5k elliptical 15:23

didnt want to try 15 k just yet

96 minutes...in terms of fatigue, it wasn't that bad, but the bottom of both feet, and my left knee really took a pounding

Modified
5K 26:19

I will do the 15K but today not enough time at lunch

9.25K 52 Mins Hilly, wet & cool.

15k - 89 minutes in NYC

M/29/163/6'0"

15k as rx'd in 2:03 around Ladybird Lake in Austin, TX. (Looks like I'm the slowest to comment.)

If it weren't for my camelback I'd never have made it. (thanks for the suggestion Aaron #404)

Whoever said that you run out of calories at the 1:30 mark was totally right.

m/15/6'1/170
15k as rx'd 58:23

3 times around Wash Park - just under 15k.

I finished in 1:12:56

My legs really hurt today.

Its kinda funny - When the 5 and 10K WODS came up, there were some very, shall I say suspect times that were posted that others (not me!) complained about. I've read through 'bout all these posts, and I don't see any 15K times that I would call BS on. Wonder what it is about that threshold that keeps people honest about their running times.

Wow so that 15K was no good on my feet. I have horrible blisters that started to develop when I was running and now I have the biggest cramp on the outside of my right foot....OUCH! Anyone have any suggestions on how to fix it before tomorrows workout?

Not ready for 15 K yet, or 10 K (let's be honest)

A little over two miles in 19:20

Well, that freakin sucked!!!! 1hour 34min.

M/21/6'00"/165

Only completed 7.5K
Started to get heat stress and stopped
Having hip pain as well

38/m/190

11 miles
1:28

32/M/69/202

Only did 10k because I suck.

51:22

as rx'd

01:11:30

felt good... been awhile since i ran over 10km

m/17/5'11"/150

80 minutes on treadmill

I only made it 3 miles or 5k and it took 45 minutes. I did not feel well and my hip injury was hurting.

1hr.37min.50secs

15 kms: 1:27:55

Had a good run going for first 10 kms then knee started to tighten up. Had to stop about 10 times in last 5 kms to "shake it out"...

Still time was acceptable as I was hoping for something under 1 hour 30 mins.

1:25 10.5 miles (17K) (I guessed first, then measured later) 5'11"/195lbs/28yrs old

Felt strong, but tight after the first 7 miles. Joints feel great the day after. The speed should get better, but I was very impressed with how crossfit can translate over into an injury free long distance run, in a decent time. The heavy legs and speed from the previous WODs definitely felt "nice".

ran 6.31 miles in 1:00:12 in oakland hills.

Ran the 6.5 mile loop round central Park--asthma and humidity got the better of me at the 5th mile. walked/jogged the last 1 1/2. Finished the other 3 miles a few hours later, GW bridge walk way acrooss and back=3 miles.

Open car door, insert knee and close door real hard....... That's about what a 15k feels like.


http://www.gmap-pedometer.com/?r=2131183

88 minutes, 9.45 miles

9:31 per mile average

Gonna sleep good tonight.

Subbed 8K
41:27

155/M/20

1:34:47

Sub
3x 5km Runs
over about 8 hours

1st 21.35
2nd 22.56
3rd 21.47

Couldn't get this done with so much work - will have to fit it into my day off next Wednesday.

Will work on pull-up technique instead.

after 5 mls (8k) i had to stop due to returning (itb) knee pain.

1:35.08

It's kind of strange how many of the times are within 10-15 minutes of each other, good job to #659 on the 3x 5k, great idea to break up the 15k into a speed workout.

Wow that was intense. I dont think i have ever been covered in as much sweat!

Well i definitely surprised myself.

For 15k
73:42 (1 hour 13 mins) pr (first ever attempt at running anything longer than 4 miles)

first 5k was also a pr 22:32

M/24/173 (pre run) post run 150 lol

Ran 15k tonight on treadmill in 1:25:35, not to bad I guess?

M/30/6'3"/199

DNF

10K, 52:05.

15K

1:15:30

15,7k - 1:30:18.

I had to stop 4-5 times because of pain in the hip and right under the left knee. I ran it yesterday and today is pain hell. I allmost can't walk.

F/23/5'7"/145

Sub 5K

40:00 approx.

I think the last time was around 45:00, so an improvement! I hate running :( I am hoping that CF will break me of that! My running buddy picked a very nice route around Highland Park. Note for next time: need better shoes!! Also, it was SO HUMID, blech.

M/39/170/68"

15k

1hr 38min.

WHEW! That sucked.

Tough run. Hydration was definitely a factor. Next time we will up our hydration prior to the run.

Jonathan Kinnick: 1:42:30 (9.6 miles)
Jake Mannion: 1:42:50 (9.6 miles)
Jeremy Kinnick: 1:46:28 (10.2 miles)
Mike O'brien: 2:02:00 (9.6 miles)
Danny O'brien: 2:07:29 (9.6 miles)

Our trail didnt help much since half of it was an old railroad track which has now been replaced by gravel and rocks. Hated it but glad we did it.

male 6'2, 200lbs 28
1:41 15k. My knee is on fire.

Scaled Down for Puppies. Ashamed of having run just 3Km (although under 34 Celsius at 5:30 pm)

F/38/5'6"/140

just a 5K: 27:29 but felt great and had minimal PF symptoms

only made 6.3 miles

3.6 miles

rested 4.39 rest and drink

then ran 2.7 miles that took 23.25

100 degree heat index

M/27/66"/144#

85min.

wod;run 15k; 1.09.17
took it nice and easy,was more of a mental exercise,counting down the laps,keeping the mind
focused.could hardly walk the next day,started to recover later on in the day,practiced press,p/prss
etc.

6.3 miles in 100 degree heat, took 4.5 minute break for drink and cool down at 3.6 miles

SLOW

3.6 miles 29.48
rest
2.7 miles 23.25

F/35/4'11"/105#

20 min warmup
15k 85:22

2nd crossfit workout

Ran for 45 minutes; schedule didn't support the time required for a 15k

M/24/5'10''/148

(1st 15K) 85:51 - No breaks

[PR 5K 27:30] - About a month ago

64:29

88:47 and damn proud of it.

1:17.48

15k what is this cross country?
10k is plenty, I had a blister after a 10k
I finished around 49 minutes, I had to stop plenty of times (couple of times to change socks)
when I changed socks I stopped the clock.
aka
Tito

m/26/215/6-4

Ran a 10.5 mile race. It was all off road hilly trails.

2:03.00

on TM no incline

1:31.45

M/33/170/5'8"

9.5 miles in 80 min.
I have not felt that good on a run that long in 10 years. I could have kept going. Strong work on the programming CrossFit.

M/46/175/5'10

Ran an 8 min per mile pace.

30yom, 5'9", 164#
I rowed 15K instead of the run hoping to save my joints.
1hour 06min 56sec.

m/41/182

87 minutes.

m 32
165 lbs
9.3 miles

69 min 36 sec

Vacation
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

1:32 and change

Fremont CA

ran 10k for the first time...
1:05:42

4 miles was my previous record distance for a run.
15k sounded like too much this time around but i will attempt and conquer it next time..oh by the way, felt great after run!!!

89:53

will never complain about 10k again...

110.32 minutes

I had to walk about 200 yards at 7.5 K, and again at
10.5 K. It was a little over a hundred degrees in Dallas today. Did not get this one in until Saturday. That was tough for a 44 year old male, 5'8", 180 lbs. Started feeling pretty weird at the six mile point, but I SLOWLY made it. The first half was done in under 43 minutes. The second 1/2, well...

1:24

1:38:55
slow pace, average heart rate 129

1:19:30

85:51 - No breaks

Tarmac and crosscountry 1.19.30

34/M/185

outside, some good hills

75:24

29/m/140lb

8 miles in 60 mins.

M 33/144/5'7"

15k: 1:12

Jeff @ home
5k route three times. This is the farthest I have ever run in my life. Left IT band and right calf cramping were the limiting factors.
1:15:33

Jeff @ home
5k route 3 times. This is the farthest I have ever run in my life. Left IT band and right calf cramping were the worst parts about it.
1:15:33

Finally got to this one today.

As rx'd:

1 hour 6 minutes and 18 seconds.

Longest distance I've ran to date.

Well it turns out I offically am brain damaged, I ran about 14K on August 3rd because I'm bad at math. My time was 1:08 so I knew it was short but not by a whole 1000m. My feet and legs were in so much pain by then I don't know if I could have lasted another km. This is the farthest and longest I've ever run in my life, and I only did it to say I DID do it, and now I never want to do it again. The ankle held up but the left calf was one big knot by the end, I suspect a cramp is on deck tonight.

Ran about 8.5 miles through beach, woods, and towns,

1:21.21

m/27/5'8"/190

first 15k run ever. did it on treadmill, probably should of done this one outside on a softer surface.

1:36:17

M / 32 / 65KG

96 minutes (+/- 2 minutes) on grass. Walked 1km (11th) because the ol' joints were barking a bit.

ran a 5k, about 30 minutes. not good, but not bad for not running in about 6 months.

9.75 miles in 95 min. Across the Golden Gate Bridge- Beautiful.

scaled to 10k on TM -- 1%, 7.3 mph.

51:29

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Run 15 K

1ST TIME ever. Just ran the 10k for the first 2 weeks ago. Knees ache. Body took a lot but it feels good. Pretty much 10 minute miles but had a walk a few times.

92 minutes

1 Aug
F/39/65"/135
Great trail/back road run on Ouse Valley Way - Hunts to St Ives, UK (short drink break)& back. 18 kms. 1hr55mins

35M177

Failed. Planned for 15k, made it 10, in 64min. Did 2 laps of the 5k route, with water at home, great idea whoever posted that earlier. Trying to run POSE, but still not sure how, or if i'm doing it right. I don't have ankle, knee or hip soreness as usual with 10k, but calves are gone.

35F130
Row 12k 1:20

Got my route wrong so ended up doing 14.15kms. Still it was a good one!

Time 1: 06: 41.

Beautiful day here in Perth, Australia

m/34/5'9/176

1:21.17

Satisfied overall. Shooting for 1:20. Longest I've run at one time. Glad to have finished.

29/m/175

ran 10 km and did helen to catchup with the worouts.

44 minutes on tread mill

1:49

Only did a 5k 42.57

15K...think not. just started with the running so that might be a quick end to it and me!

2 miles outside in 16:33

first time running that far for time, shooting for 15 but will take that.

erin:
3 miles outside in 27:28

M/24/195/6'1"

80 ish minutes. Didn't have exact measurements
Mile 1-5 around 8:15
6 - 8:40
7 - 8:55
8 - 9:10
9 - ???

That was 3 miles longer than I had ever run in my life. Crossfit really gave me the confidence, drive, and pain tolerance to complete this without walking. Yahoooo

i forgot to mention in case it wasn't obvious when i put 1:49 above::
1 hour and 49 minutes ...

6 miles in 49:17. woohoo

M-30-185-5'8
As Rx'd 2:15
Burned 1447 Calories
Average HR 140

Ran from parking lot in clydesdale park to end of grants trail on the kirkwood side- really close ot the 9.3- time 1:33 minutes

9.0 miles on the coastal (i.e. flat) trail:

1:06:20

(7:22 mile pace)

Pretty happy with this, I just wish I was this competitive on all the other WODs.

M/23/5'11"/180

5.75 miles on slight up and down trail/street

54:15

9 minute miles. This is the longest distance I've ever ran continuously not for a sport.

I'm going to go lay down

44/m/167

9.7 miles

1:59:52

I did it, 86 degrees, dehydrated, really hit the wall on the last mile and a half, could not sustain, ran 200-400 meters, walked, tried to finish the last half mile with some kind of speed, severe cramps in quads both legs, had to gingerly walk to the end, took 26 minutes for the last mile and a half. This has never happened before, but this was about the longest I have ever run. Next time take some nutrition gel along.

M/39/170 - as Rx'd

1:29:45

33/m/6'3/226

13k (8 miles)in 1 hr 14 mins up and down hills.