August 10, 2008
Run 5 K
Post time to comments.
Compare to 080623.
Phillip Yoo - Beijing, China
Zone Calculations: Activity Level, Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]
Posted by lauren at August 10, 2008 7:09 PM
5 k seems like nuthon after that 15k last week!
How does running sport make you strong? I am not a good sport runner. Please help me get strong without running sport. From Italy,
at least its not 15k. think i have recovered sufficiently to push for sub 20 again. still have to make up yesterdays. 30 MU's today 6:46 (2:07 PR)
Can't pry myself away from the tv.. Is there such thing as Olympic over load? Every time I go to turn it off, something else comes on I have to watch. It's awesome that a Chinese girl who weighs 1/2 what I do beat my PR in the Clean & Jerk.
Mr. Wookie, you are a fantastic! I have seen a running sport compete in Olympia. China men have seen great sports to come and go. 15 k's is far and you should be proud of our crossfits! Nothing beats a crossfit I always say. I almost beat a man who didn't crossfit.
Sweet! A Beijing photo on Crossfit and Phelps getting hid gold metal on NBC. Life is good.
Dj im with you...cant wait to see "Redeem Team " play,but I spent the entire time while watching mens Gymnastics wondering how many ring dips they could do !
I'm LOVING the Olympics. This is probably the only time it's ok to be glued to the tv (except when the finale of SYTHCD was on).
The Gymnasts are out of this world. They make my jaw drop.
The swimmers get me going too. SO EXCITING!
7km of Mt Cootha trails, Brisbane, Aus
about 40 amazing minutes
dude, 5K will be easy after 155lb slaps to the thighs and having your lat muscles pulled out by a rope.
5k should be ok, even though I still strongly dislike running, but thanks Coach, I'm easily in the best shape of my life...I'm down 20lbs in just 3 months doing CrossFit, and after the insane workout I did over at CrossFit Off The Grid in the dirty jerz, I'm feelin like I probably won't be able to move any part of my body when I wake up in the morning. The trainers at Off The Grid (Mark and Nick) made an insane community workout modeled somewhat after FGB...5 stations, pushups, situps, push press, box jumps, and DU, 100 reps each, followed by a brisk 1 mile run. Needless to say I should be feeling like a champ after a good nights rest. Take it easy yall.
I used to use a back pack, but the zipper almost put my eye out.
That's why I made the basketball-wallball.
5k - can't wait.
I injured my back last two weeks ago and it hasn't been the same yet. It's finally starting to get better but it's still a setback which pisses me off because I wanted to finish the summer with momentum.
Going to break 20:30 in this 5K.
YES!!! I've been working on this one, and I know I'm gonna set a PR!!!!
Fantastic Mr Wookie, I love your new nickname.
I didn't understand the rest of it though.
SOOoooo wishing I was in Beijing right now. Also endlessly impressed by gymnasts/women's WL.
Definitely PRing on TV/livefeed viewing.
Ironic that I did this WOD saturday night...kinda. Did the navySEALs.com WOD which was run 5miles with 25lbs, scaled to 5km with 10kg, did that in 30mins...in shoes for once (usually do the fivefingers).
Warm Up: Running to the gym and finding it closed, big sad face :>(
WOD: 5k 23:43
MapMyRun.com said that my route was 5.4k so go figure. My plan was to do the hang squat clean, rope climb, s_ck fest, but the gym closed early... I guess I'll have to do that one tomorrow morning :>)
Have Fun, Train Hard,
Hey Freddie C., I went to One World today, what a cool gym you have. I was in town for the day for a meeting and I thought that I would stop by. I left you a note....
Have Fun, Train Hard,
Just think how cool it would be to be an Olympian? Hell, maybe one day I will be able to be a "crossfitian" and make it to the Crossfit games.....Inspired to get a PR in the 5k tomorrow.
BTW, completely amazed by the weightlifting.....I GASP when they bail from too much weight! My chest thumps just watching it.
29:25 on a windy Sydney afternoon.
2:40 slower than last time.
5k will seem like a break tomorrow! Legs were killing me today at Parkour. Off to Beijing on Friday for work -- hoping to get in to see at least one gymnastics or lifting event...
Figured I'd do this one tonight, while the air is cool.
Last time in the heat and humidity
Still working on sub 10 min. miles
I totally agree with Robb's statement about activity level. I am 42 and I zone with 18 blocks. I crossfit and do Jiu Jitsu and I am maintaining 170 +/- 2 pounds at 10% body fat. I feel strong and alert at this block number.
My question is, now that I am sustaining the body weight and body fat that I want, how do I go about getting stronger. I continue to crossfit but there has to be some point at which I need to gain weight (muscle mass) and I am at a loss as to what to do with my diet as I continue to crossfit and do Jiu Jitsu at a high intensity. Let me put it another way, how do I get to 180 pounds at 10% body fat? Another question that comes to mind is " do I need to gain weight to get, say, 25 percent stronger? Any thoughts?
Have Fun, Train hard,
yea finally zone video's.....
.7 for the multiplier eh.... I could have sworn that I read in the FAQ'a or CFJ #21 that it was .8 but upon current inspection I've found none of that... maybe I read it on the msg board... cant remember.
When I asked Nicole about it, she cut me down right away on my calculation and things have been all uphill since then.
for those that dont have it journal number 21 is probably the best guide to follow once you have your block calculation, make it your map to success....
Jared- A Muscle-Up is a beginner move in Gymnastics so I'm guessing Ring Dips would be like you & I doing Ppush-ups to them. lol...
Never been so happy about a 3.2 mile run before in my life. Plan to get up early and beat the 100* F. Texas heat. Maybe get a sub 23 minute time. Just started supplementing main site WOD with Xfit endurance WOD. Probably to soon to see any results, but who knows
i was going to run 2.5 miles anyway for my 5k event next week. i feel like i am getting off easy tommorow only having to do one workout.
yuck running! but hey I can't be a fat boy forever! 3.2.1 GO!!!
Broke HSC's in 3's from the start. Plenty of rest between each rope ascent. Last one was frightening.
Well this is technically a day off then since i run 5k (3-5 miles) everyday in the morning's with my Marines. Oh well. I will find a workout to do. Crossfit Rules!!
Does anyone know of some Crossfitters in the Ft Huachuca/Sierra Vista area? We have just moved there.
EVA T, EVA LA RUE, EVA M? no question EVA T.
blast! i did this saturday, 27:change. trying to get back into running, i used to do this in 22 mins. more running it is!
Congrats GSP!!! keep the title in Canada!
I'll probably do this in 30minutes.
Well this is technically a day off then since i run 5k (3-5 miles) everyday in the morning's with my Marines. Oh well. I will find a workout to do. Crossfit Rules!!
as rx 24:26 new PR so good for me but nowhere near where other people are on this board... need to figure out how to improve speed. my 2km time not much faster per minute... anyone else use garmin?
Great picture! I am in Beijing now and try as I might, it's just too damn hot and muggy to get the full 5K -- so 3K it is 20:17
I am blogging from the olympics at http://www.churbuck.com/wordpress. Any other CrossFitters (aside from a lot of athletes) here?
Had to do the WODs out of order this time through as I had no access to the gym before closing time today...
Run 5k As rx'd
Time: 23:44 (New PB)
Last 5k Time: 28:51 Huge improvement!
So I did a workout recomeended on the CF Camp Pen website for yesterdays rest day:
R.A.P (modified) (Couldn't find and explination behind the name)
Run 400 M
20 pullups (dead hang)
20 push ups
Jogged for 2.5k cool down on treadmill. I liked this workout alot. Thanks Camp Pendleton Crossfit!!! Cant wait to get back home from deployment and train with you guys!
#41 - yes, living and crossfitting in BJ but out of town til the 20th.
Thanks for the support. Reading it 3 times is still a struggle.
Not sure if Mr is justified - think Chewbacca may have something to say about it........
if im running a very hilly course, can i do less? is the WOD assuming flat land?
I read through some of those comments and it made me really sad. People like to hang on tight to their ideal images of women don't they?
did 8kms in 33mins... was fun to get outside to huff and puff. But I need to get my food right as Im sitting here eating chocolate ice cream. Im good 75% of the week (dang).
In Mastering the Zone, Dr. Sears says 1 additional block is enough protein to support the goal of adding 1 pound of muscle per month.
5k 30.15, about a 15 minute improvement to when i last did it on a treadmill. Happy with this improvement,, but i know ive got alot futher to go. Aiming for 20mins by christmas
Are you just following the main site or are you training with Matt at CFB?
#31 If I understand your post, you ran the 5k in 12:47? I believe the world record is in the 13 min range (and change). You might want to check the length of your course. Excuse me if I've misunderstood your post. Or at least report your new world record. Good going.
the first km i had the feeling that i had no energy. my legs were feeling tired.
my route was in the forest with a lot of hills.
Heading for the hills today!
JaneyD, very sad that men/women would say ewwwwwwwww to Torres physique. She exudes strength and determination and anyone who thinks differently needs to wake up.
I did this one alittle under thirty minutes, but i lost the time. So i'll just put 30minutes.
Time for WOD:
Well ... this is one CF WOD that I can at least not look like a fool for posting time.
5 KM, 20:22 (PR, last PR at 21:17)
Working toward sub-20 minute 5K.
#53 they have posted a time for ydays workout, they say in the post that they broke the hang cleans into 3 from the start
#59 Forgot weight, 188 lbs.
31:07 dehors, vraiment lent, les trois côtes m'ont tué.
I'm going to sub rowing for running. How far should I row to match a 5k run?
23:31 on a rainy, windy Swedish afternoon. Looking forward for tomorrows WOD :)
47 / 173
28:20 near my house
What makes a course 'hilly'? If the first .75 miles has a 200' ascent, is that a hill?
Ref the Nutrition Video
A Juvenile Diabetic (type I) cannot gain weight. These unfortunate kids are skeletal--until they begin using insulin--no matter what they eat.
Without insulin anyone will fail to accumulate body fat. Insulin effects the transport of glucose into fat cells. Likewise Glucose (a carbohydrate) effects the secretion of insulin from the pancreas, a feedback loop.
Bottom line: No Carbs, No insulin, No fat.
The contribution of Atkins to dieting was using Ketostics. This is an objective way to show a person he/she is not excreting Insulin. (Gary Taubes in his book "Good Calories Bad Calories" points out the carb-free diet has been known for over a century. )
If you are using the Zone diet for nutritional guidance and not losing body fat it is because of the carbohydrates in the diet, which insures the deposition of those Carbs in fats cells, as fat.
21'10". Felt disappointed. legs tired and no speed at the finish.
M A/42 5'10" 70kg Blue Eyes.
Around 27 minutes. I pushed the wrong button on my stop watch.
22:44 - again, about one minute off my PR set in March. Not gassed, just cant seem to get my legs faster. Need to practice POSE running BEFORE the 5k/10k/15k days...
34 min run with Alex on his bike and the dogs.
137 ahr / 164 mhr
plus misc wall balls, air squats and box jumps.
Not my best, but I haven't ran in a while so its a start.
Nowhere else to go but up!(or I guess down if we're talking about time...)
Did yesterdays workout at a temp. of 103 degrees. Ran 5K first thing this morning - 83 degrees (felt great).
Ack! I need to drop down to 13 blocks?
My first 5K - 32:55 - included my warm-up in the run and practiced POSE
as rxed 26:30
very slow legs have bad doms from thursters on thursday.
80:54 for a 9 mile run.....I owed Coach the 15k I missed a couple weeks ago. Set the tempo timer at .67 (90 cadence) to maintain a nine minute mile pace while trying to hold my Pose frame.
4 miles on a hilly course (long hills, some steep) before it got too hot in NoVA:
approx. 33 min.
Where are you staying in Beijing? A couple hotels there have great gyms for traveling Crossfitters. I'll get there Saturday and expect to keep up the workouts. Indoors, that is...
22:37 on a 400m track...almost a 2:30 PR!
So ok, I confess I didn't do yesterdays WOD at anywhere even close to Rx....I woke up totally nackered, went downstairs and started the handing clean squats. Ended up I broke it up into sets doing rope pullups. I think I did a set of each about every 1/2 hour until I got done. I'm unworthy. Kill me now!!!
So today, 31:05
Subbed elliptical. 18:12
awful, horrible run. i could make a dozen excuses, but i won't. 26:08
bad. backsliding. several excuses, but it doesn't change the time. note to self: can't shortchange crossfit and expect decent times.
positive note: been doing cf 1 year, and still discovering new benefits- can play racquetball w/o sore back, water skiing improved, etc, etc.
wu 1mi (3/4 pace)
(off PR by >1min due to groin pull last week)
I will give testimony to what Robb Wolf says about "buggering" the block calc. Started Zone and used the Zone site to calc blocks and assumed Crossfit would be c/w 1.0 multiplier given the description there. After 3 mos I was still 195 and 16% bodyfat. After adjusting to 0.7 and dropping 4 blocks per day, I am now 178 and <10% bodyfat. Also had to triple fatblocks to maintain that weight. I have started to add 1 block per day also to increase lean mass. Besides the drop in bf, numerous PR's and counting, which I crave as I approach middle-age! :)
I guess the powers that be felt a 5k would give the legs a break from the massive lifting?
20:49 vs 21:20 last time. Still hoping to go sub 20 before the year is out. Didn't leave anything in the tank.
24:37 in my five fingers; played with POSE the whole distance-- All balls.
26:43 on very hilly course. Worked on POSE in running shoes.
A little confusion with my g/f on the finish, but she was great motivation on the bike next to me... next time sub 20.
Slower than last time but much tougher course.
32:30 5k in my five Fingers.. worked on pose method
th whole run, my calves are killing me now..
4 x 1' rounds on bag
3 x 15 squat thrusters - body weight
3 x 15 15kg barbell press with 1' jump rope between sets
5K run=25:27, I'm really not the running type so I am glad that I finished this in a descent time, now i have to make a journey across the pond into to LHR...hopefully i can find a gym there for tomorrows WOD! Aloha everyone!
28:40 58% humidity and 91 degrees (It was a lovely day for a run. :))
I dream to one day get it down to 22:00
CFWU- minus pu's
Forgot to time myself
25:01 for the outdoor course that I use for the 5k 3.2 miles (2 laps around the central park reservoir. This equates to a 24:23 5k. I am pleased with my time given I spent around 7 hours on my feet yesterday for a concert and was up until after 1am.
How do you convert 5k to miles?
Today, caught up on yesterday's wod.
I used 105# for the HSC's and did 9 rope pullups for each round (switched grip each time so I was alternating which hand was on top)
My hands are all chewed up!!!
I'm way behind due to taking too many days off.
Time: 21:17 about 45 secs faster than last time.
if you google kilometers to miles conversion calculators will come up, 5k = appr. 3.1 miles
5k is 3 miles+200m,or 12 and a half laps of the track.
Gah! First time I've had a cramp in ages! Slowed me down for a time of 20:07.
28:53- ewww slow
OK, I'm a bit confused by the video. I've been attempting to eat Paleo/Zone and decided my block count based on the numbers in Crossfit Journal #21. That is to say, I put myself as a medium male (5'10", 173 lb, 15% bf) and was eating 17 blocks a day.
I follow the 3 on/1 off extremely well and toss in the occasional additional workout from CFE or other sports. Now this video tells me that I should be using a 0.7x multiplier based on my body weight, which works out to 15 blocks a day, not 17. So what's correct, the numbers in CFJ #21, or the 0.7x multiplier?
Warm-up: 100 SU + 50 DU; CFWU (weighted 10# on PU & dips) - 3 rnds.
3.48 miles (consistent w/past runs): 21:26
Cool-down: foam roll.
57 seconds slower than last time, but my POSE form feels like it's improving.
Run 4.54 K
23:45 (8:28 mile pace)
at altitude - ran 4 mi. for completion
Didn't push it today; yesterday's WOD whupped me.
3 mile course:
Happy with time given the fact we did tabata squats yesterday and legs still sore.
ran this as a steady state- felt pretty fluid. 18:20
i love crossfit and crossfit endurance!! last night, i set a PR in the mile, beat my time from being a D 1 athlete. 4:48 !
Well hello! That's my first ever WOD as I am new to this. Did it in 36:40. I was probably over distance though but wanted to do a nice circuit.
I'd likely run you at 16 blocks...split the difference ;)
If you notice the difference in these situations is a block or two...this is the wiggle room that folks need to play with to see what air/fuel mixture they run best at. The thrust of the video was about people leaning out on the Zone. Sometimes that difference between a block or two is all that is needed to dramatically increase fat loss or completely stop it. See Ken Davis' post #66 above (excellent post BTW).
So, give 16 blocks a shot, lets get you down to around 8% BF and then we will increase your fat 2-5x for your maintenance.
Billy # 25-
Correct me if I'm wrong here but the thrust of your question was "Do I need to get bigger to get stronger" and the answer is not necessarily. If you look at some of our top performers in the 170lb range they have ~450lb DL, 350lb sqt and BW Press. Those are some solid numbers to shoot for and the achievement of those numbers while achieving the same BW means a ripping strength/BW ratio...think race cars and Jets! Big power for little chassis.
Now all that said, once folks have reached advanced/elite levels of strength at a give BW the only place to go sometimes is up to the next weight class. Leverages change for the better for many folks when they go up a class and this MAY mean one's optimized BW is the next class up. In this case folks can use the Zone as a mass building program by increasing blocks by 2 every 2-3 weeks (this is at a 5x fat level). Folks may get as high as 30 blocks before meeting their BW goal, then recalc maintenance block levels (usually significantly less than that needed for growth) and you are set. Leo from CF Evolution and many other folks have had great success with this protocol.
Another key piece to this is 1 day per week go back to base fat. This will keep your body putting cals towards growth, not heat.
beginning 4th month of crossfitting..
gonna get sub 20 by December
did the cf warm up
30 min k
I finally got a pair of 25# plates for my Olympic bar. Got up excited to try "Fran" for the first time and...oh...my...Lord. I had no idea how hard that would actually be.
To all you Crossfit bad-asses that do it routinely...you have my respect. I had to swallow a serious dose of humilty this morning.
But I can't wait to go again :-)
1 minute slower than last PR. Didn't drink enough water and didn't stretch the legs out better before the WOD. Felt really dehydrated half way through. My legs was really tight and my knees started to act up again.
23:27. 3 miles.
Half mile splits.
Run 3 miles - 24:07
light stretching, Times getting worse? Thighs were really sore from doing 080806 WOD yesterday.
080810 33:21 at work. e on 3rd, s on neil, around park, on neil, then back through thurber, 1st, and perry.
080628 29:30 at Camp Grayling w/ hills
080429 29:30 First 5K since Achilles surgery.
070926 27:00 at work. e on 3rd, s on neil, w on spring, n on bike path.
070830 29:16 at home county line rd.
Subbed 5k row for the run.
I seem to only have two speeds, one for sprinting and one for anything else.
27:22 today. Seemed pretty easy after that 15k a while ago.
First time running an entire 5k in 2 years. 33:01. Ran to track and back plus 2.25 miles on track. Kept a good pace within 10 seconds on my quarter miles usually on the cfe 2 mile runs i've been doing i'll have up to a minute difference in splits. I'm getting better.
5K in 24:39...PR by 2:06 WHOOOHOOO..
My wife couldnt run .25 miles a month ago, and she did the full 5K today in 34ish minutes.
She Ran about 2.5miles of it total and walked about .7 miles peppered in between..
Thanks Coach and CrossFit
5K time 30:02
I was just so glad to FINALLY be able to run that distance after rehabing, set backs, rehabing of my left calf since June 16!!
Kick ass boot camp class for 40 minutes afterward
Well, I had to break up my run due to unforeseen circumstances.
Walked/fast walk for .3 miles for warm-up.
Then immediately started running/jogging for 2.7 miles and then had the sudden urge to, um, goto the bathroom. 5 minutes later and feeling refreshed, I ran the last .5 mile pretty quickly thanks to the rest period.
Total time for the WOD: 25 minutes, 3.2 miles.
23:48 - this was rough with screaming hangover headache. I could barely make it through the warmup.. Ran around my neighborhood, happy with my time considering the hills.
YOU GO FIT MOM!!!
Can we get more of this cert footage in the CFJ?
Sweet. Just bought new running shoes yesterday, so it's a treat to find a run for today. About 1 year ago my 5k time was approx 40 minutes. Been shooting for sub 30 lately. It's only recently I've been caring much about speed.
Today, M/32/5'7"/180#, 25:49. PR! Time to set a new goal.
That glass of orange juice at breakfast almost invited pukie. Finished with 3 rounds of sparring with my wife, some kata practice, and shooting hoops with the kids.
(this has been a bad week, 2 BBQs at work and a night on the town, The older I get the more I pay for physically), Back to the basics on the ZONE
I thought I was bullet proof, NO MAS
5K - 26:10
Did this while pushing my 22 lb. son in a Baby Jogger...route included a MASSIVE incline for close to a mile. Very pleased with time.
to clarify my previous comment #140, 25 minutes did not include the 5 minute BR break :)
1 mile in 6:20
First "longer" run this year.
Friday early evening I had posted and was saying how majorly sore/ hungry/ etc I was since. By the time the opening ceremonies started I could barely walk. I really was getting a bit worred I had some stage of Rhabdo going on. Sat I walked in the am and went for a leiserly bike ride in the afternoon- I mean leiserly. I took my nieces to the playground and attempted some pull ups- two litterally wiped me out. I slept 10 hrs last night and am just now starting to feel better. Thinking of getting in some hill sprints this afternoon.
This is the only time I ever wish for more than bunny ears on my tv...oh to dvr all these games! ;)
Near Volunteer Park, Seattle. 44 s off my PR, but that's okay because I just spent 3 days post-defense eating relatively poorly. Back on the wagon I go.
thank you crossfit endurance
23:58 PR running for sub 24 today :)
Whoo... Making up for lost time. Karen not Rx'd did kettlebell wallball instead 16KG, do Martones cert to find out it's hard. Time:11:40 did not take my hangover away still feel awful. Did the Bionic Wod at the box yesterday late post 9:42 when I get closer to Khalipa's time I'll feel better about doing the Game s next year.
First time ever posting today. Got stopped by
a Deputy Sherrif in Idaho, while runniing the 5K. I knew I was'nt speeding but he saw my Brand X CrossFit T-Shirt and wondered who else was in to self torture..He and his wife Crossfit in thier garage with friends. My time was shot.. but oh well, it was great to share. Coach and Lauren, Thanks so much for your generous sharing and giving of the knowledge and to all the great trainers and trainees at the Brand X cert a couple of weeks ago..It was an awesome experience,it is an awesome movement and it makes the world a better place.
Did wod as rxd smoke is terrible here! run time not as good as in the past.Time 35:45 yuck! but followed up with 100 walking lunges,and curls.
Total of 110 reps
Ring pullups, legs in a chair sit
5k run in Longmont, CO at 5000' 2 hours later
Time for a beer!
This is the first day for me on Crossfit. First day ever.
I've gone to the gym pretty consistently for the past three months or so, and I'm getting closer to my target weight but a friend referred me to Crossfit.
I have a couple questions for anyone if they could answer: How long before you noticed visible results? Any advice for someone starting out? I'm in moderate to good shape, but I'm nowhere near in shape enough to do some of these workouts? Any advice?
Hi all CFTTRS. Could’nt train a bit since Wednesday...But I’ve already made me a Wall Ball, so won’t have a rest day this coming week wink.
5k on tarmac. 29:39. Around 28 Celsius, so not a bad effort since this is my second 5k’s since groin surgery.
Did not do any WU, gym’s closed on Sundays. Stretched nicely after the run.
Started CF on Jul/28/08
In Madrid, Spain, and looking for Crossfitters!
I think that is a record for me on the road.
felt good. pose.
3.4 miles 24:50
First time running the 5 K distance for time.
29:42 on local HS track. Can shave some time off of this next time for sure.
22:42 as rx'd
...slower and slower. about 1:20 longer than last time and 1:40 longer than my PR. very hot and humid today. really focused on pose the entire time so that felt good but i think the heat killed me.
3.2 miles--30.52 min.
done back to back with saturday's hang squats and pu's, in catch up mode
how do you keep from getting so hungry when you reduce your blocks? i am supposed to be on 11 but wake up STARVING in the middle of the night, every single night. it's stomach aches so badly that it makes me want to puke if i don't eat, and then i can't sleep until i eat. then eating in the middle of the night gets up me to 12-13 blocks (no wonder i am gaining and not losing weight) i do not understand how people can do this (the zone) and feel good?! i think i could survive and be happy on the zone on 13 blocks..hehe. damn it.
anyone do paleo but not zone?
erin- are you ok? damn woman, when is the last time you took more then a day or two off?
i'm resting today i think. ran a 10k yesterday and did the wod. my whole body aches and all i want to do is sleep.
Im totally sold on crossit!
Last 5k: 21:00mins at 164lbs
Today: CFWU sans pullups and back ext (at home) x 3.
Wod: 19:38mins at 166lbs.
Ive gotten stronger, quicker and more flexable over the last couple months thanks to Crossfit. Mentally, its helped me as an athlete and in my everyday life. Thanks coach and to everyone on this site. Theres no turning back now :)
Did it as intervals until I reached 5K
Aaron #159 -- advice from another newbee. I started about 3 weeks ago myself. I thought i was in pretty good shape until i started doing this stuff! However, after only 2 weeks my friends said "Wow, your arms are getting bigger!"
Advice...hhhmmm...start with the Main page --> Start Here --> Brand X scaled workouts. Start at the buttercup or puppy level for things you haven't done before.
Buy the book "Starting Strength" and read it front to back 20 times! Then go back through again and highlight the important parts.
What coach Rips videos especially on squat and deadlift form. He's funny and educational!
For anything you still feel uncomfortable doing seek PROFESSIONAL advice from a certified trainer.
27mins. No track. Ran with Bart on the street today.
I did a 10k out and back in 47:25 (PR by :31)
1st 5k=22:37 (PR by :08)
I only had a short time to do yesterday's WOD, so I scaled down the squat cleans. I won't post the time because it's irrelevant, I got some good metcon in under 20.
Today: 19:50 3.3 Loop around the lake
5k: 29:30 barefoot in soft sand
33 yom 230 bwt
biked ten miles to gym/track
5k on track
last time: 27:45 (hilly course)
time 24:52 outdoor pr
bike 10 miles home
first sub 25 time outdoors and first sub 25 time in over a year. Gotta love this stuff. Thanks coach.
as rxed, back half up hill and into the wind...Nice!
first run with my 5year old Akita in 9mo. He was sick for a bit and his time is down
Will be better next time
m/46/6'2"/216 down 2first week on zone plan
Timothy comment 50, Thank you for the tip about increasing 1 block as per mastering the zone in order to gain mass.
Robb Woff comment 122, thanks a ton for both the advice on getting stronger and getting larger (more mass) I will continue at this weight (170lbs) and this body fat (10%) because it feels good, I have energy and my stregnth to weight ratio feels right. When I plateau on my CFT and the named workouts it may be time to re-visit increasing body mass. With Speal as a guide to what is possible, 135lbs, CFT 1100, I may not need to re-visit anything for quite awhile. But it is good to know that I can use the formula that other crssfitters have used to success. Thanks Again :>)
Have Fun, Train Hard,
Helen #169 —
Thanks a bunch for your tips. I really appreciate your help and advice.
24:01 barefoot in the sand. in reality the sand is no excuse for it being that slow
4.2mile around lake
Pushing dbl stroller with abe
Took it pretty easy today.
7 laps around block 5100m ish I'll GPS it latter
30:11 pr from 35:00 min
tried to use POSE style could realy feel my lower legs
worked on form and even pace all 7 splits + - 40 sec.
my time for 5km should be around 28:00 min by nov and 25:oo min by next summer.
New to CF...starting week 2.
Subbed rowing for run: 20:16
5k walk, have learned the limits of knees.
M - 33 - 5'10" - 180# BW
DROM Warm Up
CFWU x 2 x 10
WOD as rx'd: 32:15 - Treadmill
WOD 080730: 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: Still trying to bust out of a slump from the past couple of WOD cycles. Yesterday was the worst so far. Made it through today, OK. Well off PR, but not too bad.
Did yesterdays WOD this afternoon (subbed 16 towel pull-ups for the 3 rope climbs each round) - 30:06. Planning on getting the run in if the thunderstorms go away.
Ran on Track
Terrible. This should have been an easy push - did 5k last week with no sweat. Today - ugh. In the end, I finished the distance, but didn't bother with time - it would only be embarrassing.
Cool rain, flat course with mostly asphalt.
23:52 as Rx'd on the track
If your question is did I get hungry dropping 4 blocks, then the answer is yes. The way I dealt with that was to monitor the kinds of carbs in my daily diet. When I took the time to prepare vegetables, particular green leafy ones, my hunger level went down. I presume b/c of the amount needed per block. Also, increasing the fat blocks and consuming lots of water before and after meal/snacks seemed to significantly reduce my hunger.
5k 28:16 2 min better than last time
Previous Time 27:28 (11/29/07)
Goal Time: 21:00
Now I just need to shave three minutes somewhere...
Killed my previous best of 32:03.
New PR 27:47. Next target is sub 25!
Used mapmyrun.com so I think it was pretty close to 5k. Couple stops for the dog but only for a few seconds. First time doing the 5k.
Ref: Nutritional Video
I first learned the .7 multiplier information at my Level 1 cert last weekend in VaBeach, and it surprised me. My question for you all (Robb in particular) is should I go up to .75 or .8? I'm 23/M/5'7", 158, ~11%BF.
I heard the BJJ reference in the video, but here's my specific training schedule: ~1.5 hours of swim practice in the morning, a WOD (3on/1off), and some SEAL specific training in the afternoon consisting of some combination of pushups, pullups, situps, and running (I'm a BUD/S hopeful). Toss in some skills and drills throughout the day, but I don't think that adds too much. What would my multiplier be? I'm at 15 blocks right now, down from 17 before my cert, and 1x fat because I still have some slimming down to do.
Thanks in advance to anyone who can help. The difference between .7 and .75 isn't much, but the better I can dial it in, the better.
Chose to run on the trails in the mountain. I 'm sure I went more than 3 miles. More like 4. Felt good after Sat. brutal workout.
5k C2 Row: 19:35
5k -> 24:20
103 degrees/36% humidity
I was a weightlifter b4 CF -- loved the 155# hang squat cleans yesterday; but the runs are hard!
25.47 (tread run; incline 1)
Why must running be so difficult for me?
5k in 29 minutes that was fun!
22:50 on treadmill at 2 percent grade.
lots of hills - hopefully sub 20 in the future
5K-29:33. Walk, jog, run.
Since I did the run last night, I figured I'd practice 'honest' pushups as per an old journal (1-2 count going up, 1-2 count going down, touch the floor each time), and chest touch pullups.
150 'honest' pushups in very broken sets
50 assisted chest touch pullups (feet on a 5' high bar going up, negative down) in broken sets.
Legs sore from day before...very hot
Slower than I hoped for. But that's what keeps you motivated the next time the same WOD comes up!
5k on track
31:27---easier after the damned 15k mentally, still get lazy on mid-late laps and feet start pounding the track. was hoping for 28ish. afraid to lengthen stride and give out early, but now know can go faster without tiring too much on a 5k at least.
We were out camping this weekend, no 5k for me. The only work I'm doing now is to get a long needed shower! I'll be making up yesterdays workout tomorrow.
So here is the family crossfit camping workout for those that didn't read it in yesterdays WOD. The crossfit wife, grandma and my crossfit kids were all in the river swimming along with the dog. I'm upstream about 100 yards around a bend fishing. My boy comes running up a wooded trail yelling to me that the dog got caught in the rapids and disappeared. I take a spill beelining it for shore, throw down my gear and sprint down the trail a good 100 yards. The downstream section was covered with a 10-18ft tall boulder field so I proceeded to jump from boulder to boulder until I could see them. Up on top, I see my wife downstream from where the dog was just before the rapids drop off to more white water. The dog is stuck dog paddling inbetween two boulders in a V in the rapids with no exit as the water was rushing through them below the surface.
The dog had the look of death in her eyes when she looked at me, having been paddling for a good 5+ minutes at this point. I hesitated before jumping in to try and make a last ditch effort to call her back to my side of the rapids. She turned and started swimming my way and the current whipped her back downstream further. I yelled for Cara to grab her as she flew by. The wife reached out with a Crossfit grip of death but the moss on the rock she was standing on caused her and the dog to flip over into the white water.
As I start jumping down their way across the boulders, I'm looking for them both and making a decision of which one I'm going to have to go for. Cara popped up and grabbed a mossy rock and performed a muscle-up to get herself out. I approached the dog still paddling for her life and kettlebell swung her up and behind me. At this point, a quick survey of the situation was that everyone was.
It was a trick getting out of the boulder field but everyone was fine other than some bumps and bruises. It just shows that anything can go wrong for any of us at any time.
I'm ready for tomorrows WOD.
Ran the 5k outside on a road with many hills. Legs are a sore from doing the burpee challenge. Total time was 22:50, about 1:50 slower the my pr.
Fight Gone Bad: 3 rounds= 330
(Didn't feel like doing the 5k today but I'm doing it tomorrow)
So excited to beat 25 min for the first time:
Fight Gone Bad 3 Rounds:
255 with men's rx'd weights
scaled: gotta get the workout in, working alone in a non-CF gym (30min)
HSQ 85 5 x 9 (need to get more overall Squat Poundage goin' (remember, slipped L4)
PU -145 2 x 15 x 3
-160 3 x 15 x 3
I am such a girl when it comes to PU or anything resembling that. Of course just having started CF, I have done more PU work now taht I have my entire Life. Thanks CF. I'm grateful for the structure and mental motivation from all posting here.
On a treadmill- 5 K run/walk: 47:09. Sorry to say that's a PR--let's get better!
Correction on the email--sorry!
20min 53secs while wearing a 20lb vest... on the C2 row machine.
Ran 400s and bleachers yesterday, so today
Subbed 6K row on C2
22:29.6. Beat goal of 22:45 for today.
30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.
As Rx’d: 25:24
Foam roll after
Compared to 080623: 26:25
Wow, Brent, what a story! Glad you're all safe.
WOD ;run 5k on the track'
before an hour of football,then front squat practice ,legs toast from yesterday !
more pain the morra,please !
3 miles in 23.37 PR
56 y.o. 5'10 155lb
19:28 on a treadmill. (San Antonio, Tx. 98 degrees and 64 degrees dew point.)
I'm surprised with all the remarkable atheletes in Crossfit, there aren't more 15 minutes times for 15km. Maybe there should be more running...:)
20:38 as Rx'd on the dirt track by my house.
37 yom (today!)
as rx'd 21:48
5k = 32:55
average= 6:35 km/h
I ran in my Nike Frees and tried to pose...didn't work. I don't get it. I missing something that I'm sure they would explain at the $1000 seminar.
I'm a little leery of your times?
Why do you post if you didn't do the workout? I don't care what you did instead or how fast you did it. Scaling is different but really if your not doing something even close to the WOD what's the point? Get your own blog.
REAL crossfitters don't pick and chose, they shut up and do it. If your not willing to run a 5k then join a powerlifting gym or try out for the Olympic Weightlifting Team otherwise 1,2,3 go.
If you do not need insulin to put on fat, why are ALL type one diabetics very thin until they begin using insulin? You may wish to read the book "The Discovery of Insulin" by Michael Bliss Univ of Chicago Press 2007. Or you can read a review in the New England Journal of Medicine 28 Feb 2008.(www.NEJM.com) There is a before and after picture of a young girl given pancreatic abstract. She appears to be starving in the "before" picture, but looks well-nourished in the "after" picture.
Weight loss or failure to gain weight is such a remarkable aspect of new-onset type I diabetes in children that I made a few presumptive diagnoses of diabetes during my practice as a Peditrcian based on this history, that was confirmed with further blood tests.
While I have never personally been on a beef-only diet nor have I ever followed anyone on a beef-only diet, in my experience everyone who has been on a NO carb diet that included beef became ketotic. If beef released insulin this would not happen
have not ran in awhile, made it 2.5 miles and called it quits, then finished with 6 sets of 50yd sprints for punishment
5K 22:52 new PR
Rx'd on Treadmill = 28:39
It seemed that running an 8 min mile on the treadmill at my work gym was like sprinting. It's always been that way.
5K 24:07 Pretty happy with that, first 5K ever!
34:09 for 3.77 mi in hilly montclair vs
23.22 on tmill at 8 mph 3/13/08
23:30 @ 8 mph 1/16/08
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07 v
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.
Sub'd row 5K
18:15.9 (PR by 59)
Charlatan 6 comment 233, what's up with all the negativity guy? I believe the times that are posted on this board. Usually when there is a time that is an outlier, they get called out pretty quickly. Also, some people do use this as a training log and they do the WOD but they also post there other workouts, there's no harm there, if you don't want to read it scroll past it. If you are having trouble finding something on any page you can always go to the top of your browser and find the word "edit" then "find on this page" and then type in what your looking for. Try to smile more...
Ken Davis comment 235, great post! No carb diets are unhealthy and unsustainable.
Have Fun, Train Hard,
I had grand designs (delusions, apparently) of getting done in 25:00ish. My form is terrible, my strides are short, my cardio in disarray. I feel like puking.
skipped the 5k and did some track work, been a couple months since I've been able to push it a little so this was fun
100m x 2 15,14
300m 55 (odd distance)
good starting point!
As rx'd: 21:32
I've been doing crossfit for a week and I'm in love with it. It felt good to finallyl have a workout I didn't have to sub for!
I pushed as hard as I could on the Elliptical machine. I'll have to run it on a track or the streets next time to improve this time.
I then worked on Deadlifts. 135x5, 225x5, 275x5, 285x5.
Then the worker at 24 hour fitness said I was making too much noise and I was knocking the shoes off shelf of the shoe store. I looked at him REALLY puzzled. This HUGE GUY ges in the conversation and says, "Dude...he's working on Dead lifts in a controlled fashion, a 4.0 earthquake couldn't knock those shoes down. Why don't you just get out of here." And that was that.
Run 5 K
21:28 - Third PR in a row on this route. Last time 21:44 and before that 22:01.
Nice save Brent.
Bad day @ 102 degrees.
19:06 3 mile
100 yard warmup
3x100 yards: 1:41, 1:44 (suit came off), 1:43
40 strict pullups
Ran around Greenlake, approx 4.6km
Brent Maier #213
Just one more example of the truism in the answer to the question that all CF'ers are eventually asked:
"What are you training for?"
We're glad you are a Crossfitter, and we are especially glad today.
Will do this WOD tomorrow. Thanks, as always, Coach.
Hope your zone issues all workout. Waking up hungry is NO FUN!
My last string of a few extra days off was in April (4 days off). I have been thinking I needed to take some time but ugh... I was really so sore on Friday I felt sick/could not walk. I honestly got a bit concerned. I took Fri and Sat off (and had taken Tues off) this week. Feeling a lot better tonight. Thanks for asking :)
Did 10 Hill sprints at the dam today. It is a Rambo type hill :)
Really slow first mile, no warm up.
8 rounds of:
200 meter sprints (37-43)
Worked on decreasing time spent on recuperation between rounds; usually 1 minute of recoup between rounds.
jay thanks for the info. i do a lot of green veggies (broccoli, lettuce, green beans) and am constantly bloated. funny thing is i went to vegas went off the zone and the bloating went away! im gonna try some sweet potatoes or something else, but greens are the only thing that keep me full. 2oz of chicken does nothing for me. ha. damn it. thanks for the tips though, maybe i'll try drinking a lot of water before my meals.
erin, wow scary stuff. glad you are feeling better and i'm glad you are listening to your body and resting when you need it. take care girl!
Did a team workout with CAM today
For time, 2-man team event:
Run 400 meters
150 Wall ball shots
100 Overhead squats, 95#
Run 800 meters
100 Sumo dead lift high pull, 95#
100 Box jumps, 20"
100 Push press, 95#
Run 400 meters
As Rx'd on treadmill
I can thank Coach and crossfit for this--it's totally working for me!!
Run 5 K SUB Elliptical
I had to substitute the 5k for something that would keep me close by, because I had no babysitter for the kids. I don't know if it's a good sub, but I did:
10 rounds for time of:
100 sinle under jump ropes
10 push ups
10 sit ups
4 mile hike, 2000'vertical gain(9.5%grade), 35 pound pack
Scaled version of yesterday's WOD
5 rounds for time:
95lb front squat, 9 reps
15 dead hang towel pull ups
25:53 outside (Nike+)
PR is 22:55 treadmill
WOD AS RX'D
only because I was in a hurry!
Yeeeha! 21 seconds faster than last time. Today I was fairly conscious of the Pose technique almost all the time, but that still takes extra energy, because it isn't natural yet. Kept a slower, steadier pace and just kicked on the last lap. I'm still stiff and sore and beat up 4 hours later, but happy. Avg HR 182, peak 192, rec. 64. At Soquel High track. Thanks Coach and Lauren.
is there anybody out there that would like to do crossfit in Santa Rosa Cal.
I have been working out in my home gym for about six months and would love to have others to crossfit with. e-mail me if interested at firstname.lastname@example.org
29:44 (L knee and PF pain on the run--aargh...and took the dog...and it rained)
Off my best time, but the first time running in vibram five fingers. Tried my best at pose, and had a great time going into the last mile when my calves seized mightly; must have been close to doing it right as that has never happened before. Still hate running.
Skipped the 5k today. I'll be honest, I hate 5k, and I've been meaning to try this workout for a while...
4x (500m row, 400m run). Tried to keep the transitions between exercises (running across gym) to 30 seconds. Time - 23:05
Today was kayaking day. 22,852m 2h50m. Took my wife to the airport this morning and then paddled Belleville lake just west of KDTW. Would have been faster except for some high winds this morning.
5K run as Rx'ed 23:14
10 mins rest
Scaled version of yesterday’s WOD, which I missed because I was busy with kids ... and I was frightened of it!
Five rounds for time:
65kg/143lb hang squat/hang power cleans (mixed 'em up)
15 assisted towel pull-ups, broken into singles!
There is NO WAY I could have got anywhere near as Rx'ed yesterday! I see what yesterday's posters meant about multiple stipulations and screaming forearms!
5K on treadmill incline = 1
breakfast: run 45 minutes = 6.1 miles
first 5k (3.1 miles) done in 22:10. legs just didn't have anythin today. sigh
work work, then rec league bball
post: ooo the legs r feelin those hang squat cleans from last nite.
OK, it's my second week of crossfit. Ran a marathon last year but have been injured since November with some weird abdominal tear or something. Haven't run at all until the 15k (at which time I realized my injury wasn't bugging me).
Rode 50 hilly miles this morning on my road bike.
Ran the 5k in 24:32 tonight. That's a pr by about 3 minutes, and my HR was about 15 beats slower than the last time I PRed. I'm a 47 y.o. woman. Crazy result. Crossfit works.
24:59 - treadmill #2 incline
previous = 24:42 - treadmill #2 incline
previous = 27:51 - treadmill #2 incline
previous = 21:59 - treadmill #0 incline
previous = 24:04 - treadmill #2 incline
previous = 22:34 - treadmill #2 incline
previous = 24:25 - treadmill #2 incline
archive = 38:00/23:32/25:09/22:55/25:07/25:20/24:26/24:33/27:08/24:37/25:51/24:47
(slowed down quite a bit due to running practice abandonment) :(
23:20 @8 on treadmill could of gone faster
but it was 4 miles
and 2 of it were in sand...
Biked a 5k
Ran a 5k
Biked a 5k
C&P 5km Course
Had to take an extra rest day today after the CF Challenge yesterday. Woke up feeling like I had been in a car wreck!
#2 >> How does running sport make you strong? I am not a good sport runner. Please help me get strong without running sport. <<
Crossfit is a strength AND conditioning program, and it's certainly not going to provide you only with a menu of exercises that you are good at. Tough it up.
29:33 on treadmill immediately following scaled version of Saturday 080809 WOD
five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Did Brutus instead in honor of yesterday's video.
Just used the bar though, instead of 40% of my BW ( which would have been 65-70 I think).
29:40 I'll do the 5k on my day off, since I usually do anyways.
really stupid questions
- what is zone??
- where can i find more info??
MGySgt. USMC M/46/6'2"/202
Skipped the 5K today. Took my boys (Dogs) out for an 1 1/2 hour jaunt in the soft sand of a dry riverbed again. Covered 5 miles via intervals on rest day. Some walking, jogging, running, and sprinting. Even had time for the boys to take a couple swims in a canal.
Used Brutus @ 80 Lbs for my WOD today and added Towel Pull-Ups to it because I couldn't do yesterdays WOD. I jacked up (sprained) my wrist playing goalie at a soccer tournement and can't handle the weights too well right now. At least not 155 Lbs. I think tomorrows Thrusters are gonna hurt since I did all those squats today. ha ha ha ouch.
M 37 5'10" 150#
13 laps (3.25 mi => 5230 m). Tried to keep focused on the POSE.
24:17.15 PR (BY 66s) - Also PR at lap 8 (2 mile => by 7 seconds) => 14:37.62.
22:42, about 45s slower than last time
5K for time:
Had to time with a normal clock
30 minute run on sand along City Beach, Perth going up and down the beach access tracks just to mix it up a bit. Perfect sunny winter afternoon.
33:28 not a very good time. I need to work on my running.
Always was more of a sprinter than a distance man...
1/2 mile swim: 16:30
5k run outside: 23 min
Going easy on us today? ;) 5km on treadmill:
5K outside in 27:56 with a 1 mile split of 8:35 and a 2 mile split of 11:55.
Are you counting booze in the block total;) Shoot me an email and we will get you squared away.
Ken Davis- Beef can and does release insulin, but it also releases glucagon. Ketosis is predicated on insulin sensitivity, not necessarily a LACK of insulin.
5K on Matta Mile...too much Russkoe Pivo last night...1/2 mile warmup and cool down on the ends.
Yesterdays workout then ran, 21:49
sorry im posting a day late but I would always forget yesterday
I did a 5k row
my time was 18:56.8
maintained a cadence of 90 continuously
Joint mobility warm-up
Approx 5k in 18:20
I tried the pose technique, it felt pretty good. it felt smooth and easy.
A new PR for me (23:34)
six times around the block 800meter
I got new running shoes. I am surprised I PR. During the run I felt fatigued, I was assuming it was the junk I ate during the day. cake and a roll, wifes birthday.
190 28yr male
As rx'd, on the treadmill
participated in my first sprint triathlon where I ran a 5k in the race as rx'd:
Went out too fast on first mile.
5K (3.1 mi) on treadmill
compare to 080624
snatch tech. work
5K run > stopped at 3K/ 15min. left shin hurting too much,once again
19:46, took two breathers (~10 secs) with a stopped clock.
5K 22:55 walk approximatly 1 lap, clock on.
First WOD as R'xd!
First WOD as R'xd!
Felt very good today
Very easy after the 10k and 15k. Nice.
5km on the track, evening, cool, light rain
out of town without running shoes and trying to get ready for FGB III, so i did this variation WOD instead:
55# KB swing (used DB)
70# push press (2x 35# db's)
20" box jumps
70# SDHP (2x 35# db's)
complete each of first three rounds in 5 minutes, 1 min rest between rounds, then bombed through last 4 rounds no rest.
Did today's posted WOD in the morning, and made up the 5k this noon.
CFWU x 2
As RX'd: 23:26
A little disappointing (hoping for at least 22:30), but still getting used to POSE and my fivefingers. Will be incorporating more CF Endurance supplementary workouts, which will give me more experience with these so my time should be coming back up. Good stuff.
Jeff @ home
Run outside on 5k route.
22:15 not a pr
25 minutes even
12 1/2 laps on track
Getting a little better
8 rounds of:
200 meter sprints (55seconds)
60 second pause
Ran 5.2k w/ about 11lbs pack
With my 7 and 3.5 years old sons run/walking/sitting (5 laps/4 laps respectively)with me as I made my laps. Incredible evening and a great way to start my 3rd week CrossFiting!
worked on pace as i usually run on a treadmill.... outside this time.. very humid
29 yom 225#
So I didn't do the 5K
But I did climb Mt. Massive in Leadville,CO.
14.25 miles round trip
4500 ft elevation gain one way
total trip took 8 hours and 1 gallon of water
and I did it in the middle of a rain/sleet storm
I am new to Crossfit, with this being only my second workout. Honestly, I have not run this far since 1992 when I was a high school wrestler, in great shape, and about 60 lbs lighter. I did not time myself, but rather, I am just glad I was able to finish the entire run.
33:14 on an elliptical, 6forward, 2back.
Followed by :30/:20 x8 on the bike.
That nearly blew me up. My wife came over and asked if I was okay. Nearly met pukey. Ankle still bothering me; after 11 months it should have healed.
Instead of 5K, played a soccer match.
last time 21.20
this time 20.25
same course outside, bit hilly. set off faster.
M/28/6'2/195 Martial Artist: TangSooDo - 3.5 yrs.
As Rx'D: 21:33
Previous Time: 23:54.
Could have gone a bit faster.
male 6'2 200lbs age 28
5k 24:38 (PR)! old time 25:49.
27:53 (PR) old time 28:20
Completed on 8/12: 24:55, on trails.
on treadmill set between 12-17 kmph
running is my weakness
only did 3k ~15:00
30:56 - 5k run - Auburn Bay Loop - Peyto came too!
there are few physical activities I hate more than running.
21:40 :25 slower than PB.
it's raining non-stop for four days in August ...
on elliptical machine, like a sprint
5K pushing Carlie in the jogger
the hardest part was the dumb jogger pulling to the right the whole time-I hate that; the hills weren't very fun either! Carlie had a good time!
3.1 miles on TM at 3% grade
First mile 7.0, 2nd 6.5, 3rd 6.1
Total time 28:30
Legs felt very heavy after hang squat clean yesterday
Well I'm just a little bit behind, but I finally made up the 5k.
Did it in 21:41, not bad.
26.23 as rxed
(25.30 still pr)
23:08, my slowest time ever, but first time I've been able to run over 800m since March due to knee.
25:43 with hills. Split was 12:50 out, 12:52 in
my PR is 24:15 on a treadmill in June, so I'm somewhat pleased with today
God I suck at running. Nasty outside, sore, and practicing POSE. Will improve.
Fell behind on working out for a week for personal reasons, getting back this week by pulling double wod today (In 8/12/08 comment section).
Hilly 3.3ish run.
Need to hit road more often and get back to PR like times (21:05).
Oh yeah forgot.
waahila ridge benchmark trail
steep but probably about 5k
5K in the rain
if there is one this worse than running,
it's running in the rain
29 burpees + vest
Run 5 K
4 min slower than last Legs were sore.
as rx'd on treadmill= 28:10. I hate running! I downloaded some great cadances to my ipod- they saved me.
I have to say how much I enjoy CF. I train at a GloboGym, you know the one... 'cause they are all
the same. I thought their eyes would pop out yesterday as I did my towel pull ups. I must have done them wrong, because I ripped a big towel in two! I tried to mimick the action of climbing. Guess that is a no no.
Anyway, keep it up all you CrossFitters. It is a little scary to know there are people like you out there (some times and weights just blow my mind), but it motivates me.
@ Skyline Track, Nike Free's, 23:53. 1:26 slower than last time. My track times always seem to be slower than TM or mapmyrun.com
3 mins slower then last time.
I was satisfied with this time considering all the hills that where in this 5K.
On treadmill, 1% incline. Should have pushed it a little more.
Treadmill 2% grade 30 minutes 30 seconds
This time was bad,,,not feeling to good from prior days workout..
previous time right before the games was 28:03.
I have dropped down to just below 10% bf and still going.
I need to be motivated again to run! Help!
About 29.. yikes. How can we improve stride?
Didn't post the other day
28:23 personal record, on treadmill
29:56 personal record, on treadmill
approx 25 min (must post with asteric: not quite sure to accuracy of distance)
Sunday Session II
(By about 20 secs)
Did have to stop the treadmill for a few seconds to pick up my towel in the middle of the run though...
Had niggles in my left foot + right calf since TG + all the running based WODs last week, this hasn't helped, lol
as rx: 22:45
on gym track
overhead squats 65 lb 10 sets counting up:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Ran for 30 minutes on the beach.
last time 26:46
this time 24:29 personal best!
just want to thank coach, stinker and the crossfit community for making al deezy such a specimen...hahahaha!!!
little better than last, sub 23 is the goal for next time
way to lay the rubber to the pavement al deezy!!!
25:35 (neighborhood route)
080311 - 22:11 PR (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)
late post 24:35 on the treadmill, started at 7mph and finished at 8mph
5 minuts rope jumping + Greg's WU + Burgeners WU
Did the WOD called the "PAIN STORM"
30 barbell deadlifts (80kg)
30 barbell cleans (45kg)
30 barbell shoulder presses (30kg)
30 barbell push presses (40kg)
30 barbell jerks (40kg)
30 db swings (20 kg)
30 db sdhp's (40kg)
30 db snatches left/hand (20kg)
30 db snatches right/hand (20kg)
30 manmakers (10 kg elke hand)
1 hour and 45 minutes :S:S:S
as rx'd, on road (lake route)
26.10 - nearly four minutes off my PR.
Ran this yesterday, was around a 30 min pace and dog pooped out on me. He sat on the sidewalk and refused to get up. I had to carry him the last half mile. That was another 100 lbs on me. Not fun.
Notes: Performed 080815 at Boeing Rec Ctr. Ran from Rec ctr. to Interurban bridge and back. Pace was more like 7:30ish, so distance probably greater than 5K. Hot day in Seatlle 80+.
Warmup jog/foot drills.
WOD (on track):
19:59 (PR by a minute and half!)
Light drizzle and a little chilly. Definitely think some 100m sprint drills during the last couple weeks have worked wonders for my speed on the distance runs.
fasted to date doing crossfit...23:07 was previous time. Crazy!
A little slow, probably 30 seconds off PR. Need to break 24.
during rest day !
Got my route wrong! 4.82kms. 20:46mins.
~5k using mapmyrun.com
Max HR 177 (94%)
Ave HR 164 (86%)
Ran in evening
M 33 / 181 / 6'2.5"
As RXd 22:56
On trail where 2nd k has a 88m elevation, a bit over a 5 degree average incline. Other ks between 4 and 4:30. 2nd k in 5:50.
Ran 6.5km down railway walk to Corbiere and back ... 31:48.
23:21 at Myrtle Beach using Garmin.
Disappointed. Thought time would be better with virtually no elevation change.
Ran intervals. Hopefully slow time due in part to running a 5 on 1st two minutes.
26:00 outside with dog and stroller
as rx'd: 24:20
not running too well, only 5 times in two months
Ran 2 mi. no time, back very sore from kata clinic.
Tried this one again on 2008-08-19 with a little more effort.
Run 4 K around the lake
Had to slow down and walk for a bit from 14:34 (or was it 15:34?) to 17:34.
did the 150 wall ball wod today (see 8/08 post).
Ran 5k on 8/13/08 (Mark = 24:19; Theresa =26:38)
22.56 - BROKE 23min!!!
PR (2nd 5k) by about 40 seconds. Hoped to do better and will.
stopped to stretch legs three times
Not as rx'd (I took a wrong turn and ran some extra distance)
5840 meters in 25:26
Stretched for 9 minutes before and afterward. Based on the pace, I'd call this equivalent to 21:46 for a 5k.
35M177 and Tom
Harbaugh- bruno cutoff-21:44
subbed a "Michael"
50 Back extensions
Posting late; did this at Jersey Shore. Lost note for time. Last time I was 34:44; this time I think it was 33 something
Treadmill at 9:00 PM
Goal was a 22:55 pace; started at 7:24 mins / mile; faded in mile 3 with 7:24 pace push for the last 0.2k.
20:30 - PR after last 5k 21:15. Treadmill - could have gone faster. Crossfit has improved my running times like crazy on less mileage. Cant believe it.
cfwu (w/ 135# deadlifts) x 3
3.5 mile run