September 19, 2008

Friday 080919

Run 5 K

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CrossFit Certification Seminar, Ft Bragg North Carolina, 407th B.S.B. "Golden Griffins" 2nd B.C.T., 2nd 325 P.I.R. 2nd B.C.T., 1508 P.I.R. 1st BN

Power Clean by Mark Rippetoe, CrossFit Wichita Falls - video [wmv] [mov]

Posted by lauren at September 19, 2008 2:58 PM

Nice, was kinda in the mood for a run.

Comment #1 - Posted by: Nihilator at September 18, 2008 6:23 PM

Wow this is an early posting for a WOD. Thanks. Looks good as always.

Comment #2 - Posted by: Zach O'Neal at September 18, 2008 6:25 PM

God I hate running, its such a glaring weakness of mine

Comment #3 - Posted by: jeff at September 18, 2008 6:26 PM

Damn it! Haha.

Comment #4 - Posted by: jbutt at September 18, 2008 6:28 PM

time to work on my suck list.

Comment #5 - Posted by: Jason Ackerman - Albany CrossFit at September 18, 2008 6:29 PM

Nice, This has been my first week of CrossFit, and after Fran today, a 5k run sounds great! Incredible training.

Comment #6 - Posted by: chris at September 18, 2008 6:31 PM

Is anyone elses collar bone bruised up from todays grace? ouch! Nice and early post,Thank you! Were are running a benefit 5k run for Morris, Il hospital next weekend.
This will be great practice, and our arms are ready to fall off!

Comment #7 - Posted by: Jason & Nina H&W Crossfiters at September 18, 2008 6:31 PM

lets do it

Comment #8 - Posted by: Ashley & Ryan in Lake Charles at September 18, 2008 6:32 PM

How much did it cost to get a Cert on PosT, and did your unit pay for it? I want to get one down here in FT. Benning

Comment #9 - Posted by: travs at September 18, 2008 6:33 PM

Thanks for posting SO early!! Really helps us east coast morning people!!

Comment #10 - Posted by: Nikki at September 18, 2008 6:36 PM

Anyone out here run in Pose style in San Diego? I am trying to learn from the book, but it would be great to try it out with someone knowledgeable. If anyone is interested, shoot me an email. Thanks!

Comment #11 - Posted by: Chris at September 18, 2008 6:41 PM

First time I've seen the WOD the night before in a while. I don't want to run, but I'm pretty sure I need the 'active rest'.

Comment #12 - Posted by: Justin Lascek at September 18, 2008 6:44 PM

Back in nyc after a fun filled week of driving across the country.

Spent more than 2 hours tonight at lost batallion hall working on my snatch and clean and jerk. The coaching is excellent and it feels like heaven throwing around heavy stuff and working on technique.

I'm going to focus on olympic lifting for a little bit and add in some sprints.

Tabata treadmill is hell.

Comment #13 - Posted by: allisonnyc at September 18, 2008 6:44 PM

Travis, drop me a line at and I'll pass you the gouge.

Comment #14 - Posted by: monroe at September 18, 2008 6:45 PM

ughhh.. fun fun fun

Comment #15 - Posted by: Matteucs at September 18, 2008 6:45 PM

Do I see 'the Duke' in that picture? Glad to know he is a crossfitter

Comment #16 - Posted by: JFinOK M/25/6'1"/195 at September 18, 2008 6:53 PM

damn i just did this wednesday on the rest day... i guess that means i should be faster this time round

Comment #17 - Posted by: Francis Vu Nguyen at September 18, 2008 7:03 PM

Good, it's time to dust off the ipod.

Comment #18 - Posted by: aaron at September 18, 2008 7:05 PM

I was supposed to compete in a 5k on Saturday morning, and can't now due to a ridiculously stupid boss who changes work schedules at the last mintue!!! At least crossfit still loves me and wants me to run!

Comment #19 - Posted by: Ian at September 18, 2008 7:10 PM

Finally, I was waiting for a run to pop up. I'm looking for a sub 20 on this one.

Comment #20 - Posted by: ShaneB at September 18, 2008 7:11 PM

Ran home after the Grace WOD and was feeling good, i guess we'll see if my body was lying to me or not 2 morrow....

Comment #21 - Posted by: Peaches\m\21\170lbs\5'9\Ontario at September 18, 2008 7:14 PM

woo can't wait! Love these easy short runs it's like a day off without the guilt

Comment #22 - Posted by: Aaron97gs at September 18, 2008 7:16 PM

5k perfect........My body is mad @ me right now....Ive changed my 100 day Burpee Challenge to 100 burpees a day plus 100 day burpee challenge...which means I'm adding 100 burpees a day to my # of day I'm is day 35 so I did 135.......I hope it gets better

Comment #23 - Posted by: BODYFIT 5'8" 183 39 at September 18, 2008 7:20 PM


Love the pix!

Comment #24 - Posted by: Schwartzie 31/M/5-10/260 at September 18, 2008 7:25 PM

Wanted a brutal metcon, but a 5k it is. Call me old fashioned.

Comment #25 - Posted by: Uncle Rico 30/m/6'0"/185lb at September 18, 2008 7:41 PM

Its good to see it posted nice and early cause im a Aussie and i love crossfit workouts.

Comment #26 - Posted by: Michael at September 18, 2008 7:48 PM

Augh, I am going to actually have to make myself do this one. I WANT to get better at running...

Comment #27 - Posted by: Karin at September 18, 2008 7:49 PM

Great! I am in a golf tournament on Sat and have to fit in some range time tomorrow night. I was really hoping not for a "filthy" WOD. This will work out perfectly!

Comment #28 - Posted by: Ronnieboy at September 18, 2008 7:53 PM

Does anyone actually post thier times? It would be good to know how we are doing on these things. Or at least fulfill a competitive spirit.

Comment #29 - Posted by: K-Dizz at September 18, 2008 7:54 PM

Great Pic! Love the John Wayne Poster!!

RLTW Sua Sponte!

Comment #30 - Posted by: Stewie at September 18, 2008 7:54 PM


Comment #31 - Posted by: sleeveless in seattle at September 18, 2008 7:55 PM


Plus 8 burpees for my day 8

Comment #32 - Posted by: Greg at September 18, 2008 7:56 PM

Lookin forward to doin this!! Hopefully sub 20 this time...

Comment #33 - Posted by: Frank M/17/162/5'10" at September 18, 2008 8:03 PM

any ny crossfitters interested there is a benefit 5k run sunday sept. 21st ,in bethpage state park for lt. michael murphy "murph" . race starts at 9:00 am(7:30 registration,20$ sign up). tomorrow will be a good practice run then or maybe allisons tabata treadmill.

Comment #34 - Posted by: mark m/37/5'10"/185 at September 18, 2008 8:03 PM

Hey! I cannot wait to get this done. Been doing my own thing lately and will be nice to get back to a little CF.


Comment #35 - Posted by: d at September 18, 2008 8:23 PM

I just want to make sure I did Fran correctly. It was one set of 30 correct?

Comment #36 - Posted by: Lupe at September 18, 2008 8:24 PM

First time to run in a long time. Think I will aim for 26:00

Comment #37 - Posted by: lupe at September 18, 2008 8:29 PM

#38 Lupe

Either your mistaken or confusing Fran for Grace

Fran is 3 sets 21-15-9
Grace is 30 reps of C&J

Because both are 'for time' the set of 30 in Grace can be broken up as many times as needed to get the quickest time.

Comment #38 - Posted by: aaronwilson at September 18, 2008 8:33 PM

Lupe - I think you are talking about Grace - This is one set of 30. If I'm wrong please someone correct me.

47/6'/210 - 20 min. (Grace)

Comment #39 - Posted by: Shadow at September 18, 2008 8:38 PM

YES! Last 5k was 18:32...I'm going to try and match if not beat that time. Shouldn't be a problem : )

Comment #40 - Posted by: Shari Baby at September 18, 2008 8:41 PM

Well, at least dutch is in the video.

Comment #41 - Posted by: sevan at September 18, 2008 8:42 PM

#13..again...thanks for that.

Comment #42 - Posted by: Shari Baby at September 18, 2008 8:43 PM

Thank God, my back needs some rest, and I need to work on my running (got to learn pose)

Comment #43 - Posted by: Muffin at September 18, 2008 8:50 PM

I sorta did this today. 5 miles in 51 minutes.

Comment #44 - Posted by: Richard 24/m/5'11"/205 at September 18, 2008 8:50 PM

#7 Jason/Nina -

In your clean rack position, make sure you're not only pushing your shoulders forward (scapular protraction), but also lifting them. This will keep the bar off your collar bones (and prevent pressure on your carotids so you don't pass out when it gets heavier). You should not be getting any contact, especially painful, between the bar and clavicles. Same goes for your jerk rack position - only difference between the two is that in the latter, the elbows are lower and the hands deeper under the bar - the shoulder position and the bar's position on them doesn't change. Make sure you're not bouncing the bar when you dip for the jerk - smooth, controlled dip and a vicious drive back up.

Comment #45 - Posted by: Greg Everett - Catalyst Athletics at September 18, 2008 9:05 PM

Interesting...just goes to show how little I know...I always thought that you wanted to extend fully before you jump.

Comment #46 - Posted by: Tim at September 18, 2008 9:14 PM

#30 Look on yesterday's comments from #75 down.

Comment #47 - Posted by: pain, its whats for dinner at September 18, 2008 9:15 PM

I think I might have to sub in a bike ride. My roommate just got a Specialized Tarmac Pro. Holy crap it rides so well. Makes my allez feel sort of weak. Oh well, I'm not about to drop 4 grand on a bike.

Comment #48 - Posted by: George 20/m/190/3 months in at September 18, 2008 9:21 PM

I miss being a paratrooper (but not 12 hour jump days) 2-325 White Falcons from '92-'95. Also wish we had CrossFit back then. Sandy trail runs in Area J would be a nice workout.

Comment #49 - Posted by: focomichael at September 18, 2008 9:32 PM

Who's got the web address for the site that tracks times and crossfit stats?

Comment #50 - Posted by: MACK at September 18, 2008 9:34 PM

#51 Mack

Comment #51 - Posted by: LF at September 18, 2008 9:46 PM

Geeeeze! Grunt in the Marines 4 years. Let myself go. Now I'm in the business of sweeping trash off the street or to some a "PIG." I just started Crossfit. Started off with the Fran on Tuesday then the Michael on Wednesday. Today I couldn't even get in and out of my unit I was hurting so bad. Hats of to crossfit. Right on!!!!

Comment #52 - Posted by: Grumpee at September 18, 2008 9:50 PM

27.58 with 5% incline

Comment #53 - Posted by: Michael at September 18, 2008 10:11 PM

Easing in - got WAY sick, lost about 12lb. My first day feeling semi-decent since Sept 2nd.

I've missed you guys!

Nice to be back! Just posted Grace time on yesterday's board (5:33 with 40.5kg/~90lb on the bar). Funny, last time I did it was the Crossfit Games weekend, and it took 8:28 with the same load. Clearly not totally back to square one!

Looking forward to a cruisy 1/2hr 5K tomorrow.

I've learned my lesson about pushing too hard, too fast.

Comment #54 - Posted by: TonyTheChiro (39yo, 5'10", was 158lb, now 147lb!) at September 18, 2008 10:27 PM

5k - 28:34 (PR) (embarrased) Sucks, but still 15 sec faster than best time this yr. Weather was nice, lungs felt fine, breathing good, legs just a bit heavy.

Last night -
DLs 1RM - 410 (PR)
Deep squats, A2A, light weight 95/135

Nice to hit a couple PR's after falling 30 sec short on Fran.

Comment #55 - Posted by: InfidelSix at September 18, 2008 11:14 PM

Is this to be in decent shape, or can I make gains like a solid weight lifter doing this? I am just past a month of doing cf. The good thing is, I look good after month still, not much better than before, (just do to the change of pace) but I have lost strength. Is this going to continue and/or am I gaining a different type of strength? Is my body now going to begin to frail out? Can anyone relate? I enjoy it and look forward to each day. I just want to put myself in best position to acheive muscle gain at 33. I have lifted weights and ran since I was 13 years old. My only goal is not strength by the way.
GO Cowboys!

Comment #56 - Posted by: Kip at September 18, 2008 11:18 PM


Comment #57 - Posted by: Chet (UK): at September 18, 2008 11:30 PM

I was introduced to crossfit by my PL after ten years in the army and countless hours in the Gym ,6 months ago. I just recently decide to take a chance and try this system out........ I have never been so smoked with in less than an hour, Fran, Chief, Angie, and murph. I still have a whole list to go off..... I feel the burn after every workout, im thinking about having a CrossFit PT day for my Platoon.... Thank you... SFC Infantry.

Comment #58 - Posted by: Rob at September 18, 2008 11:53 PM

God I hate running distance.... oh well good prep for the PFT....

Comment #59 - Posted by: Endure0331 at September 19, 2008 12:25 AM

So I just came back from a 20 mile run and saw this WOD. I was like "sweet, I'm done. Let me just average my time and...." 40 min 5k. Problem.

Comment #60 - Posted by: Sammy W at September 19, 2008 12:54 AM

Wow, 82nd knows where it's at.

82nd sees CF and says, let's build a CF gym in A-stan
101st sees CF and gives it funny looks and goes back to bicep curls

82nd sees CF and even the command group starts doing it
101st sees CF and says, some Navy guy got Rhabdo, it's dangerous

82nd gets their peeps certified
101st says, no, you can't have your own space in the gym anymore


Comment #61 - Posted by: ME at September 19, 2008 1:13 AM

That guy three dudes over is totally checking out your wife.

Comment #62 - Posted by: Lau at September 19, 2008 1:19 AM

What's the substitution ratio for cycling instead of running? What sort of time should I aim for?

Not ridden my bike for ages :D

Comment #63 - Posted by: Greg Hunt at September 19, 2008 1:27 AM

Good Morning all. Just finished the 5k. Performed it in 17:55. That shaved 25 seconds off my PFT time of 18:20 and even that run time for the PFT was faster than the previous thanks to the variety of Crossfit. Followed the WOD up with my warm up being used as a cool down. Semper Fidelis and God Bless

Comment #64 - Posted by: Cody Johnson at September 19, 2008 1:42 AM

as rx'd 16min 35sec

Comment #65 - Posted by: paul at September 19, 2008 1:49 AM

A run sounds nice and relaxing.

Comment #66 - Posted by: jon h at September 19, 2008 3:20 AM

Question about that video.
How much weight is he lifting on that powerclean?

Comment #67 - Posted by: Jean-Luc at September 19, 2008 4:30 AM

21:37 -PR since starting CF!
(6:58 mile pace)

This felt great, however, I must confess that last night I took my 3 year old boy to Dunkin' Donuts. He loves the munchkins and apparently so do I. Had about 5. So yes, America does run on Dunkin'. Hey I'm only human, I'm not Robb Wolf. I know, I know. Do not anger the nutrition gods. Once in a while is ok, right?

Comment #68 - Posted by: Michael Weidner 34/5'11"/163 at September 19, 2008 4:35 AM

I'll do my run tomorrow. I really wanted to do Grace.

Time 9.04.70 which equals pathetic.

Comment #69 - Posted by: Kris_C at September 19, 2008 4:42 AM


as rx'd 6:12

m/185/28....Got out of the gate too quick

Comment #70 - Posted by: scott at September 19, 2008 4:43 AM

Funny thing about that video -- it's convinced me to review my lifts in slow motion. Did anyone else notice he jumps earlier with his right leg than his left? Probably a right-side dominance thing, but it's got me thinking a bit.

#11 Chris --> I too had some frustration w/pose running but I watched all the videos on this site and then videotaped myself running. I aimed for shorter strides, a mental connection with the foot strike concurrent with a 90-degree leg bend, posture, lean. The CF vids helped me so much more than the book.

Hey, has anyone else noticed the absence of Spider Chick? Where'd she go?

Comment #71 - Posted by: Mark at September 19, 2008 4:47 AM

Today and yesterday CFIT warmup 3x15 pu, ghd back extension, dip, 18# ohead squat
24:56 for 3.1 miles, on treadmill, 1% grade
I hate running. So much. Guess that means I need to run more.

27M 6'5" 230#

Comment #72 - Posted by: jwardman at September 19, 2008 4:52 AM

AHHHH Dutch . . .

Comment #73 - Posted by: xfitgrl at September 19, 2008 4:59 AM

Good to see the "Duke" in the picture.

Comment #74 - Posted by: mILWAUKEEmARK at September 19, 2008 5:00 AM

5K: 24:46

Comment #75 - Posted by: ferb44 at September 19, 2008 5:11 AM

Called the heavy legs and yesterdays workout after squatting and doing lunges....good times

Comment #76 - Posted by: Cory at September 19, 2008 5:15 AM

1/2 mile swim 16min

5k:26 min

Comment #77 - Posted by: RyanM (m_32_185) at September 19, 2008 5:24 AM

It's good to see 'The Duke' at a cert.

Comment #78 - Posted by: RickA at September 19, 2008 5:25 AM





Comment #79 - Posted by: nutfam at September 19, 2008 5:38 AM

Our sincere appreciation and gratitude goes to Pat Sherwood and his crew: Thomi Gill, "Boz" Bozman, Drew Thompson, Chuch Carswell, Ben Allen, and our gracious hosts Cindy & Randy Rhodes--for "delivering the goods" at the CrossFit Level 1 Certification at CF East Coast.

We are continuously amazed and inspired by the passion and energy you bring to the table. I was fortunate to attend a Level 1 in July 2006 at CF San Diego with Coach Glassman and Nicole leading. I am happy to share that the CF Level 1 Certification bedrock standards have remained the same--even improved!--throughout the last two years! The CrossFit Community, pulling from the power of creative, passionate People across the planet, is surely a force to be reckoned with.

To salute our Trainers, we borrow and paraphrase a quote from Jeff Martone: lesser teachers show, tell and demonstrate--the great teachers inspire. You have truly inspired us.


Lieutenant Colonel Matt Shatzkin, U.S. Army
Commander, 407th Brigade Support Battalion
2nd Brigade, 82nd Airborne Division

Comment #80 - Posted by: LTC Matt Shatzkin at September 19, 2008 5:38 AM


as rx'd 23:48

2 min slower than last 5k. i'll go for another run later

Comment #81 - Posted by: mike at September 19, 2008 5:47 AM

As rx'ed 20:10

Pretty consistent. First 1.5 mile in 10:00, then the second 1.6 in 10:10.

It'll be interesting to see if I can improve from that

Comment #82 - Posted by: Chad 21/200/6'5" at September 19, 2008 6:00 AM

So, I was running along, I had gotten into my running zone that i have to be in to complete runs such as this one, and someone from my shop decided it would be cute to come mess me up during my run. I made it a mile and got so frustrated at him I stopped and had to start over. I tried to clear my head and then I began running again. I got back into my zone for about another .6 miles and then the thought of him messing me up creeped into my head and I got frustrated again. I can't run when I'm frustrated so I suppose I will have to try this again before shift tomorrow morning and then do tomorrow's WOD tomorrow. I thought I would just share my frustration because, though I'm not angry anymore, it still bothers me, lol. Kind of pathetic, but I really have to be in a certain mindset to run and this guy ruined it. I guess I'll post whatever I get tomorrow morning.

Comment #83 - Posted by: Sailor Erin at September 19, 2008 6:03 AM


run 5k
time: 19'30

Comment #84 - Posted by: Cesar at September 19, 2008 6:12 AM

Just thought I'd share a little bit here: I've been x-fitting since Jan 1 this year, a sort of resolution if you will. I went from the standard body builders workout, you know 3 sets of 10 while resting in between. I actually used to make an effort to keep my heart rate down and not exert myself too much when lifting as I had read that intense cardio will inhibit muscle growth. I used to say, "I don't care how much I can lift, so long as I look good doing it."

Wow, has that changed. I admit, I didn't know crap about fitness. I thought I was in good shape before but after 1 week of WOD's I was slapped with a huge reality check. This stuff is for real! I made the decision to stick to the program and do whatever was thrown at me regardless of how crazy or hard it sounded. I remember being nervous when I checked the site after a few weeks and saw a 10k posted. I had never ran more than 3 miles before in my life, this was going to kill me! Alas, I went out, set a pace, and eventually, finished. I started to track my times and quickly noticed improvement. This week, I got total validation for all the hard work; here are a few of my improvements:

Fran: 2/14/08 9:51 - 9/17/08 4:43
Michael: 1/9/08 21:05 - 9/18/08 15:38
CF Total: 1/30/08 535 - 7/9/08 790
5k 2/9/08 23:24 - 7/12/08 21:15

Today I'll do Grace, rest tomorrow and Sunday I am running a half marathon with a likely time around 1:45:00. The following weekend is a 5k race (Komen race for the cure) in which I hope to break the 21:00 mark.

To anyone who may be questioning the validity of this program, just look at my accomplishments. Crossfit has been a life changer for me in so many ways. The best thing about it is that even with all that I have accomplished this year, I know there is still major room for improvement. That's what Crossfit is all about, continous improvement!

26/m/175 Wichita, KS If there are any other Crossfiters in the area, hit me up, I need someone to compete with.

Comment #85 - Posted by: Andy B at September 19, 2008 6:16 AM

5k: 25'05''

Comment #86 - Posted by: tyomacho M/25/6'1''/198 at September 19, 2008 6:16 AM

Sailor Erin,
Now go mess HIM up.

Comment #87 - Posted by: Barry Weidner 28/5'11/172lb at September 19, 2008 6:16 AM


5k on eliptical, no running because of stress fracture in left shin-25:17, 37 sec faster than 13 Aug 08!

Comment #88 - Posted by: rt at September 19, 2008 6:22 AM

parking lot run (slide grade)

Comment #89 - Posted by: Jonblaze at September 19, 2008 6:31 AM

Back in Newfoundland visiting the family so I'm making due at the old YM-YWCA. Played with light hang power cleans today and then did 5 rounds of 300m row sprint + 25 push-ups with 2 min rest between rounds. All times between 1:29 and 1:55.

Post-5 x 10 reps K2E with 30 sec between sets.

Comment #90 - Posted by: gaucoin at September 19, 2008 6:32 AM

Let's not forget about 2nd BN, 319th Airborne Field Artillery Regiment, 2BCT, 82nd Airborne Division as well!


Comment #91 - Posted by: WEB at September 19, 2008 6:33 AM


26:16 - in the Shores (hilly course). felt ok, but just slow.

Comment #92 - Posted by: Mary Ann at September 19, 2008 6:35 AM

Ugh, 21:56 - need a sub 20 min timing.


Comment #93 - Posted by: IrrFit at September 19, 2008 6:42 AM


I should start running more frequently lungs were starting to burn after 4K.

Comment #94 - Posted by: jsoar m/22/150/5'7 at September 19, 2008 6:48 AM

Missed the AIDS Run & Walk 5k in Chicago by 1 day coach (the race is tomorrow morning in Grant Park) ... it'll sync with Xfit one of these times. Thanks anyways.

Comment #95 - Posted by: MGold at September 19, 2008 6:50 AM

Taking a week off of running. I got a little overzealouse with my CFE training and last week did like four run workouts. Yeah, I know it's stupid; I even atteneded Brian's cert. Sub'd rowing instead.

5k row


Comment #96 - Posted by: Nolan at September 19, 2008 6:54 AM


road (lake to gazebo)

Comment #97 - Posted by: Ed H/M/44/200 at September 19, 2008 6:54 AM

The Duke and his buddy crossfit ... who knew???

Comment #98 - Posted by: Rob in Texas at September 19, 2008 6:56 AM


as rx'd on a treadmill (as usual)

24:17 - not sure why, my paces were as fast or faster than last time when I ran a 23:58.


Comment #99 - Posted by: john g at September 19, 2008 6:57 AM

Barry Wiedner,
Ha! Excellent idea! Too bad after I stormed around yelling curse words and kicking things because I couldn't get my groove back he just took off. I will get him someday, and when I do...

Comment #100 - Posted by: Sailor Erin at September 19, 2008 7:01 AM

Subbed for C2 rowing due to broken foot.

Hit 5k@ 17:32

Kept rowing for 20mins- finished up with 5764metres

Keep pushing on

Comment #101 - Posted by: Ben "UK Fire" at September 19, 2008 7:02 AM

25:30 PR

Comment #102 - Posted by: m/45/155 kurtGP at September 19, 2008 7:05 AM

21:23 PR by 1:14 over last time...this paleo+IF really works!

Comment #103 - Posted by: Nickosaurus at September 19, 2008 7:05 AM

bw 165

25:13 as rx'd

Comment #104 - Posted by: paulw at September 19, 2008 7:05 AM

Front Squats Instead


Comment #105 - Posted by: ronnie at September 19, 2008 7:06 AM

A new PR for 3.1 miles: 26m34s. I'll admit it, that was hard, but I feel good about it.

Comment #106 - Posted by: fatass at September 19, 2008 7:08 AM

Run 5 K

Time: 32:01 previous was 34:44 (maybe 33 something also at beach). Pretty hilly route. I had left hip resurfacing 2/28/07, and running still one thing that my hip ligaments don't like (just occurred to me today the issue may be instability)and this really slows me down after a couple of miles, but seems to be getting better.

Comment #107 - Posted by: blades at September 19, 2008 7:08 AM

23 minutes

Comment #108 - Posted by: kaelder at September 19, 2008 7:18 AM

treadmilled it at a pretty easy pace 24:30. Right after I bought into the 100 day burpee challenge with 36(1+2+3+4+5+6+7+8) burpees putting me on to day 9. I have 40+ days of float left, I figured the burpees would be good to get me back in surfing shape (pop-ups) for when I get home. Bring it!!

Comment #109 - Posted by: Bubba at September 19, 2008 7:20 AM




Comment #110 - Posted by: gerard mcauliffe at September 19, 2008 7:22 AM

Like many on here I've been doing crossfit and watching this board for over a year now..but this is the first post. I hate running and always come up with an excuse to take a break or cut the distance down. Today was my first ever 5k without breaking 24 min and 25 sec.

Comment #111 - Posted by: Sean A at September 19, 2008 7:26 AM

Good morning for a run here in Kingston, ON. About 9 degrees Celcius (48 F). Still got to work up a sweat.

PR outdoors with hills --> 23:01. Had I looked at my watch prior to stopping it I would have pushed myself a little harder than I was so I could make it sub 23 minutes.

(My PR on a treadmill - no hills - is 21:16 back in July '07)

Good way to start the day off after some Zone pancakes.

Comment #112 - Posted by: Dawson M/32/5'10/180 (Kingston, ON) at September 19, 2008 7:27 AM

Running.... we meet again.

5k - 17:53

Comment #113 - Posted by: EricBrandom at September 19, 2008 7:36 AM

M/6ft/205/60 years young

First run in over a year, lasted 14:12 so less than 1/2 of a 5K (WAG) at about a 10:30 pace. Kept pulse at about 135 and revovered to 115 after 2 minutes rest.

Comment #114 - Posted by: TomTerrific at September 19, 2008 7:37 AM

There's a 4.5km route at school which I run sometimes. Today at break, I did it in 17:41...beat my PR by over 1 minute!

Comment #115 - Posted by: KWood (27/m/6'3/174#) at September 19, 2008 7:41 AM



List of excuses:
Hurt left foot
The first have i was making record time, then i developed blisters on both my feet, on the arch

Main reason:
I suck at running and have the endurance of a small child

Lets have some swimming WOD's. That way I can prove that I'm not completely out of shape.

Comment #116 - Posted by: DD at September 19, 2008 7:42 AM

Glad to see John Wayne made it to that seminar.

Aaron Markovich where are you?

Comment #117 - Posted by: Jimmy Marino at September 19, 2008 7:44 AM

Concerning yesterday’s workout. WTF with the “clean and jerk” movement all of a sudden equaling, “just get it overhead”. Does that mean that I can ride my bike for today’s workout since it would make it the fastest, increasing the balance requirement, and still be construed as exercise? I have read were people were pummeled concerning doing “power cleans” during “Linda” since they are not completing the intent of the workout. Would Coach Mike Burgener construe “clean and jerk” as just getting it overhead or would he state that “power cleans” is the movement of intent? Do we, as a Crossfit community, trying to validate the efficacy of the program from nay sayers, who state that we only want to balistically throw weight around, when we have folks out there stating that they did Grace in a minute thirty (p.s. shenanigans). Would it not be more in tune with Crossfit philosophy to properly do 30 consecutive “clean and jerk” movements, with full squat, with proper form, within the quickest time, minimizing rest between lifts to obtain optimum outcomes in all exercise modalities? Or at least state that the move is in fact, Grace = 30 power cleans and jerks. O.K. I’ll get off of my soapbox.

Comment #118 - Posted by: denob at September 19, 2008 7:45 AM

Finally back! did my own thing today:

4 cycles, carrying 25lb weight and never putting it down:
run 400m
50 squats

no idea of my time.

Comment #119 - Posted by: Knuckles at September 19, 2008 7:47 AM


as rx'd


Comment #120 - Posted by: TGS at September 19, 2008 7:53 AM

Beautiful outside today, but I'm running my first 5k race in Fort Atkinson tomorrow. Changed the WOD to a shoulder friendly strength workout:

10 rounds for time:

3 full ROM HSPUs - hands on 12" high stools, head touching floor each rep

10 deadhang, no kip, chest or collarbones touching bar pullups


15:47 - No breaks on the HSPUs. I know that sets of 5 are too much for me right now, and now I know that sets of 3 are too easy. Sets of 4 should be just right for the next time.

Pullups with zero momentum and a high pull are interesting....I was breaking the sets after the second round and my pulls went from middle of chest to collarbones. When I could barely pull my collarbones to the bar I dropped off for a quick break. Throat touches didn't count. Many quick breaks those final rounds. Biceps were cramping from that inward pull to the bar.

Comment #121 - Posted by: Kelly Moore F/45/5'/114# at September 19, 2008 7:56 AM

I finished third in todays race with a 21:30 5k

Comment #122 - Posted by: kevin.domholdt at September 19, 2008 8:03 AM

31:50 run/walk

Comment #123 - Posted by: Hale at September 19, 2008 8:28 AM


Comment #124 - Posted by: Sofa King at September 19, 2008 8:29 AM

First time to run 3 miles scence 2003. I thought I had given up on training because I did not make the trials in the decathlon. Now I hav found my new love MMA and I think cross fit is great for getting into fighting shape. Ran 26:10 loved it

Comment #125 - Posted by: Lupe Florez at September 19, 2008 8:33 AM

1st 5k I ever ran completely.
asthma's a bitch.

Comment #126 - Posted by: court 28m 6' 214lb at September 19, 2008 8:35 AM



Comment #127 - Posted by: Andy at September 19, 2008 8:40 AM

21:22 PR

2 mins faster than last time. Still chasing down that sub 20:00 mark! Zone, music and no dog made a very nice difference.

Comment #128 - Posted by: CHAD_ETOWN (27/5'11"/170) at September 19, 2008 8:50 AM

23:50, 3.2 mi

Comment #129 - Posted by: Huey at September 19, 2008 8:52 AM

Great job to all sub 20min- I ran a 20:42 maybe next time my goal is 18:30

Comment #130 - Posted by: Brett at September 19, 2008 8:52 AM


5k 3.1 miles


Comment #131 - Posted by: matt b grand cayman at September 19, 2008 8:55 AM

ran 7 k with my daughter in the stroller (OMG thisthing act like a parachute)

done it in 30min

Comment #132 - Posted by: 11381 at September 19, 2008 9:01 AM

24:29 (PR...last was 27:47). Sub 20, here I come!

Comment #133 - Posted by: Seiji/M/30/190 at September 19, 2008 9:02 AM

I feel compelled to respond to some of the posts insinuating that a 5k run is an "easy day" or "not a brutal metcon." Similar remarks were made concerning the 3k that was posted earlier.

That is a bunch of BS. When you finish a hard 5k (or 10k, 3k, mile, 800, or even quarter), you should either be meeting pukie or your mom should be on the phone setting up the appointment. Totally gassed and about to pass out is par for the course. And you should be feeling the pain from about the halfway mark on in.


Thank you.

Comment #134 - Posted by: Kamper M/44/74"/205 at September 19, 2008 9:02 AM

denob #119

Asked and answered so many times it's really getting somewhat silly. Click on the "compare to" on ystd's WOD and read through the comments. Keep going backwards on the "compare to" links and you will receive the answer to all of your questions. 50 times.

Now go visit the "Exercises and Demos" section of the main page and look for "Grace" demos. There arre two of Greg A. doing "Grace", one with a full squat-clean, and one "as Rx'd" from the ground to locked out overhead any way you can (as described by Coach).

Both approaches are valid and have valid applications to fitness, and so therefore both approaches are "Crossfit" and consistent with Crossfit philosophy.


Comment #135 - Posted by: bingo at September 19, 2008 9:05 AM

Really slow. Worst time all year.

(pr is at 27 even so I am not a fast runner anyway)

Comment #136 - Posted by: SueAnne/F/48/5'6"/132 at September 19, 2008 9:10 AM


Comment #137 - Posted by: jcl at September 19, 2008 9:11 AM



I don't hate running but I don't really care for it Oddly enough though, I was kinda hoping we did something with running today. Actually improved my time from a little over 29 mins previously!

Comment #138 - Posted by: T.Frazier at September 19, 2008 9:13 AM


Comment #139 - Posted by: Jon-David at September 19, 2008 9:13 AM

21:33 (PR) - best by :20 seconds over 5K back in March. Today was a slightly different route and slightly less rolly than our usual path. Felt good today.

Comment #140 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at September 19, 2008 9:16 AM

KNEES hurt....walk/jogged my dog 3 M, picked up trash on the way so that slowed me down ;-)

Comment #141 - Posted by: MDMelissa 44/F/120/5'4" at September 19, 2008 9:20 AM

So I did Grace today. I don't know why, I can lift/squat w/out as much pain, but running kills my knees.

Comment #142 - Posted by: MDMelissa 44/F/120/5'4" at September 19, 2008 9:22 AM

super windy.. 25:44

Comment #143 - Posted by: rorpen at September 19, 2008 9:24 AM

Following the zone and losing some unwanted flab
Warm-up ride to gym.
As rxd:23:06

Comment #144 - Posted by: Calgary Colin at September 19, 2008 9:28 AM

I saw this and I thought Sweet!! Running, something I don't suck at.


Comment #145 - Posted by: Jonathan at September 19, 2008 9:33 AM

27 yr / M / 5"11 / 160 lbs.

3 Miles ---> 20:58

Not my best time. Still getting used to running with hills here in North Carolina (coming from Florida).

I did "The Chief" yesterday and my lower back felt blasted during the entire run

Ok, I'll stop my complainin'

Comment #146 - Posted by: DoubleZero at September 19, 2008 9:46 AM

as Rx'd 20 minutes flat

Comment #147 - Posted by: Logan at September 19, 2008 10:03 AM


30 seconds slower than last time but very windy and with the wind no matter which you are running it feels like a head wind.

Comment #148 - Posted by: jc at September 19, 2008 10:04 AM

Denob #119 -

Here's the way I think of it - clean & jerk may be a bit of a misnomer in a sense, but it's more the essence of the workout than a rigid prescription. For those for whom 135 is a challenging CJ weight, they'll be forced to perform legitimate CJs. But for those for whom 135 is extremely light, an actual CJ is remarkably slow, and in such a case, completely pointless. If I can muscle clean and press a weight, why on earth would I squat all the way down under it and split to get it overhead?

Grace and Isabel to me are special cases from the "old days" - the way top performers distinguish themselves from everyone else is by reducing the movements to their most minimal form, i.e. shallow power clean and push jerk. This is really the only way to improve speed for someone who's able to handle that weight easily. And if you're training for "life", this makes perfect sense; to do any more than the minimum necessary is silly. The end result is the same - you've taken a load from the floor to overhead. If you can do it faster and with less energy, why wouldn't you? In fact, in real life, you'd end up just power snatching the weight if you could. The only reason you wouldn't do that in Grace is because that single movement is reserved for Isabel.

Comment #149 - Posted by: Greg Everett - Catalyst Athletics at September 19, 2008 10:12 AM


Got to 2.5k at a pretty good clip, then the left calf started to feel strained. This is the first week of doing CFE and CF WODs, so my legs were cooked at the start of the run and the strain was my body saying "you ain't there yet, bubba."

Got to 3k, then went inside to work on form with Clean and Jerks. Made some good progress on form.

By the way, little "Daisy Duke" running shorts are not meant to be used in cleans. Yeahhh.


Comment #150 - Posted by: dem5f at September 19, 2008 10:22 AM


big mtb bike ride last night, I was hurtin' from the start.

Comment #151 - Posted by: steeliekid 175 67" 40 at September 19, 2008 10:23 AM

24:12 personal best

Comment #152 - Posted by: Mulcahy at September 19, 2008 10:27 AM

3.1 miles

28.42 treadmill. back spasms from michael

Comment #153 - Posted by: dave at September 19, 2008 10:32 AM


3.5 miles = 28:20

normally i can do that in under 24 minutes pretty easily... the cleans have just murdered my back muscles! 2-3 mins and they are just on fire! anyway to alleviate this???

Comment #154 - Posted by: kngrsll at September 19, 2008 10:34 AM

23:39 pr

Comment #155 - Posted by: Sue Ady at September 19, 2008 10:45 AM

5K row: 21:17

Comment #156 - Posted by: JC Veggie at September 19, 2008 10:47 AM

Wow, lots of times posted today that a cynical CF`er might call BS on. Perhaps some of you people running very-sub-6-minute miles could video your form and training regimin to allow us to learn. Sorry if I made any spelling errors, I just finished a 2:04 fran and its a little hard to concentrate.

Comment #157 - Posted by: pleepleeus at September 19, 2008 10:51 AM

just a couple of easy miles with the wife and friend

Comment #158 - Posted by: firedave at September 19, 2008 10:59 AM

It took me a long time! The back of my knee starting hurting really bad. I had to stop several times and just walk. The last half mile I just walked. I think I going to have my knee checked out, is been bothering for a while and it's not getting any better.

Anyway my time was= 35:45

Comment #159 - Posted by: Cesar B._31/5'8/150 at September 19, 2008 11:00 AM

Rowed 5k since I'm not supposed to run.
500m splits
Happy Birthday to me

Comment #160 - Posted by: Jim D. 48yom 5'11" 160 at September 19, 2008 11:00 AM

5k run time 29:47

mine trail is in the forest with the first 3,5 km climbing slightly, than 500 m downhill and the last 1000m normal.

this time is a improvement of the previous time which was 31:48 cheese

CF since june 2008
the Netherlands

Comment #161 - Posted by: erik at September 19, 2008 11:03 AM

as rx'd 32:36 pushing stroller with 30 lbs son

Comment #162 - Posted by: jgebbie M/36/5'11"/204 at September 19, 2008 11:14 AM

Me 22.33 in pose-now have 4 blisters
Chrissie 28.51 first 5k ever!

Comment #163 - Posted by: Miles@crossfitwestsussex at September 19, 2008 11:16 AM


As Rx'd


Comment #164 - Posted by: Ntothed at September 19, 2008 11:17 AM


Im usually in the second half of the CF community (5 minutes Fran etc..).

But eh! Guess who can run!

18:50 for the 5k Hou Ah!

Comment #165 - Posted by: Pierre-Luc at September 19, 2008 11:20 AM

New 5K route. From CFEC to Eglin AFB then back.

27:08 PR

Practice Pose Running Method for 2.5K then switch over to Chi Running Method for 2.5K. My breathing and running pace felt better with the Chi Running.

Comment #166 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at September 19, 2008 11:24 AM


Crossfit Kirkuk:

Don't have a 5K course here on the base, but me and Zach did an approximate 5K in 29:03, so it was a little longer than prescribed. There's a mile marked out along the course though, and I ran that in 6:52 but couldn't keep that pace the whole time. Also did 4 consecutive muscle ups last night, which is a PR.

Josh (Jerickson) played soccer instead of the WOD.

Comment #167 - Posted by: Special K at September 19, 2008 11:24 AM

#150 Greg Everett
Once again you've nailed the subject with a terrific post. Seriously, I can't think of a better way to explain it.

Comment #168 - Posted by: Mark at September 19, 2008 11:25 AM

The Duke finally made it to a Crossfit Cert, good to see. I bet he puts up a pretty competetive Fran time.

Comment #169 - Posted by: sleeveless in seattle at September 19, 2008 11:28 AM


Comment #170 - Posted by: FBC at September 19, 2008 11:31 AM

47 / 171

as rx'd on the treadmill at 1%


Comment #171 - Posted by: tom perry at September 19, 2008 11:36 AM



Comment #172 - Posted by: George W at September 19, 2008 11:45 AM

...oooorrrrr you could read Greg Everett #150 for the definitive (and much more congenial than my) answer to the question.

Cheers, Greg!


Comment #173 - Posted by: bingo at September 19, 2008 11:51 AM

5k row instead


Comment #174 - Posted by: S Fogle at September 19, 2008 11:56 AM

First time EVER running that far.


Comment #175 - Posted by: Geoff at September 19, 2008 11:57 AM






Comment #176 - Posted by: ROBERT SUTHERLAND at September 19, 2008 11:57 AM

Good day to train outside.

Rode mountain bike 8 miles to the beach.

Ran 5K on soft sand 34:56. Great way to practice POSE running. If you get your form wrong you work twice as hard.

Rode 8 miles back home.

Comment #177 - Posted by: Mat/m/5'10"/190 at September 19, 2008 12:05 PM

5k in 26:21. Hilly course, 78 degrees, beautiful day on the bluffs of the Missouri river.

Comment #178 - Posted by: monroe/m/51/69"/178 at September 19, 2008 12:07 PM

#13, #43
Shari Baby, Take a good look around you at all that you have! You are rich indeed.

Comment #179 - Posted by: jjxfit at September 19, 2008 12:13 PM

Been Crossfitting for two months now. Love it and recommend it to anyone I can. This is my first "Grace" 6:00 as rx'd. How is that for a first time?

Comment #180 - Posted by: Matty C at September 19, 2008 12:18 PM


Comment #181 - Posted by: Amber C. 26/f/5'7''/130 at September 19, 2008 12:19 PM

I just subscribed to the service today! Bill has put so much work into this and I know many people enjoy using it. I think the plan is to move it to dedicated server space and I think they really need subscribers ... I was surprised to find that I am the 8th one! Just wanted to show my support for such a cool tool that we all appreciate... and it's only ten bucks!

Comment #182 - Posted by: Shana A. CrossFit East Decatur at September 19, 2008 12:20 PM

Did the 'dog lop run', about a 4 mile very hilly course in 38 minutes 50 seconds...I typically walk the dog on this course most he was like why are we running???

Comment #183 - Posted by: tom at September 19, 2008 12:20 PM



hard after lunch time circuit training session

Comment #184 - Posted by: marcus clarke at September 19, 2008 12:21 PM


25 min

Comment #185 - Posted by: Pete M. at September 19, 2008 12:25 PM


Comment #186 - Posted by: nsb at September 19, 2008 12:26 PM

27:14 on a treadmill, tried to push it the last mile but the damn machine wouldn't speed up.

Last 5K was 28:39, so it was still a 1:25 improvement.

Comment #187 - Posted by: Schwartzie 31/M/5-10/260 at September 19, 2008 12:27 PM

Ran a nice, wooded, hilly bike path nearby...
3.6 miles 39:17

Although this kicked my butt, it was a more leisurely pace (5K normally sub 25 min). Was pushing my 3yo daughter in a buggy (about 60# total, at least both of them were not in there!) This included a stop at the turn-around for both of us to get a drink, and stopping to let my daughter out to run with me the last 300m... I love her ambition!

Comment #188 - Posted by: Ann-TPark 33/F/135 at September 19, 2008 12:27 PM

19:20 for 3 miles, hilly course on trails. Not a PR, but my best time for that particular course.

Gorgeous day - fall is the best time of year to run.

Comment #189 - Posted by: Kamper M/44/74"/205 at September 19, 2008 12:29 PM


As Rx'd: 23:36 on Treadmill

#115 Tom Terrific: That is outstanding. You inspired me today!

Comment #190 - Posted by: Long_Way_To_Elite at September 19, 2008 12:35 PM

#163 jgebbie -- Dude, that's awesome! You pushed your son in a stroller and still got the WOD in. You da man!

I ran a 24:03. I'm a bit upset by that, but my legs have felt pretty tired lately from the WOD's, we've been doing more heavy lifting, I had to go on some construction detours from the 5k course on campus, and I was trying POSE running for the first time.

My PR (and only other 5k) was this summer, on July 4th at the Key West Crime Stopper's 5k. On that day I ran a 22:03.

Comment #191 - Posted by: Justin Lascek at September 19, 2008 12:40 PM

Oh, and I'm m/22/6'/193.

Comment #192 - Posted by: Justin Lascek at September 19, 2008 12:41 PM


As Rx'ed: 24:10 on Treadmill

Comment #193 - Posted by: Woo at September 19, 2008 12:42 PM

Nice day for a run 5k as rx'd 21:05

Comment #194 - Posted by: mike @ bucrossfit Nebraska at September 19, 2008 12:43 PM


Did The Chief today on half-intensity cycle. Track work tomorrow.

Comment #195 - Posted by: ScottE at September 19, 2008 12:48 PM


I never claimed to be a runner...

Comment #196 - Posted by: Matthew at September 19, 2008 12:59 PM

27:15 3.2 miles

Comment #197 - Posted by: Rory Mac at September 19, 2008 1:00 PM

Just finished the Crossfit Level 1 cert 17-18 in NC. I had an AWESOME time and I was very impressed by the professionalism, knowledge, and didactic portion of the trainers there.

Much thanks to Pat, Thomi, Chuck, Boz, Drew, and THE Mr. and Mrs. Randy Rhodes for the awesome times, hospitality, and sore body. I can't wait for the next workout!


Comment #198 - Posted by: EvanD at September 19, 2008 1:05 PM


wod as rx'd since 5/22/08


Comment #199 - Posted by: Dan - New Hope at September 19, 2008 1:06 PM


1 mi speed walk for wu

run 5K time 23:46:97 on the road

then followed up with some heavy b.squats for healing per previous CFHQ article recommendation

Comment #200 - Posted by: RobertP at September 19, 2008 1:10 PM

as rx'd
I'm very happy with that since I have never been very good at running any distance.

Comment #201 - Posted by: truknaldo at September 19, 2008 1:16 PM

#150, Greg
You hit the nail right on the head, my friend.

Even though my whole life Ive despised running in all forms, after 5 weeks of crossfit and learning how to POSE run I did this with no (cardio) problem at all!I know that means I should have ran faster but since Ive only been running in my vibrams for less then a week, and 800m previously being the furthest Ive ran in them, my time is great to me!!! On the other hand, my calves are on the verge of exploding right out of my skin.

Comment #202 - Posted by: Jeff_IN at September 19, 2008 1:17 PM

As Rx'd

Treadmill; 0.5% incline, 3.28 miles

Like to stop on even minute

Comment #203 - Posted by: F15E_WSO_M/46/6'/175 at September 19, 2008 1:18 PM


Comment #204 - Posted by: Ahmed Darwish at September 19, 2008 1:19 PM

#150, Greg-

The WOD is not "real life", it is a preparation for real life. If the 135 is so easy you can blast out Grace in 90 seconds, then maybe you should emulate the Boston CF ladies and up the weight to 1.25 x BW or more and slug through a 15 minute strength endurance trial. Somehow I think those two women are way more capable than those who scale the weight to 45 lbs and speed through a 3 minute Grace.

Comment #205 - Posted by: RobertP at September 19, 2008 1:24 PM

After Gracie...

Comment #206 - Posted by: PIM at September 19, 2008 1:24 PM

33 yom 220 bwt
bike 10 miles
run 3.1 time 24:19 pr by :33 secs

Comment #207 - Posted by: brian t at September 19, 2008 1:27 PM

18:54 as rx'd, on OPT course.
4:50 to stop sign, 9:10 to 2.5k turn around, 13:40ish back to stop sign.
Still POSEing. My calves/hamstings are roasted!

Comment #208 - Posted by: OPTbro at September 19, 2008 1:29 PM

subbed 10k row


Comment #209 - Posted by: Toby, M/30/220/6'6" at September 19, 2008 1:30 PM


Shaved 1:07 off my last 5k time!

Time = 20:31 (PR)

Comment #210 - Posted by: Ian at September 19, 2008 1:30 PM

correction, that was 21:34 (still 1:07 off old PR)

Comment #211 - Posted by: Ian at September 19, 2008 1:31 PM

45/m/70 kg
5 km run 23:15
A bit dark, so I had to be careful

Comment #212 - Posted by: AndersI at September 19, 2008 1:34 PM


doubled up today after traveling yesterday...

Grace: 3:34 (PR by 3:14). PCs and assorted presses & jerks. Ripped out 10 as fast as possible, and then four sets of 5 to complete the 30.


Run 4.91K, on hilly street course. 28:40. Pretty terrible. I blame Grace.

Comment #213 - Posted by: esteban at September 19, 2008 1:34 PM


5K on a crappy treadmill that was falling apart as I was running.

24:59 ( I hate running on treadmills )

Comment #214 - Posted by: cmh at September 19, 2008 1:39 PM

7 Miles at 54:59

Comment #215 - Posted by: Jaeger 39/m/163 at September 19, 2008 1:41 PM


As our friends in Coronado say, "felt a bit froggy today".

Swim 500m 11:15 (definitely could go harder)
rest 2min
Max rep Pullups 2min: 57
Max rep squats 2min: 73
rest 2min
1000m Row: 4:19
rest 2min
Max rep Pushups 2min: 77
Max rep K2E 2min: 28 (limited by arm fatigue)
rest 2min
1.5 mi run: 11:10 (calves cramping)

I will hit this again, change up the order and try to improve my swim, row and run times. Definietly can do more K2E's and pushups.

Comment #216 - Posted by: Jay M. in SC at September 19, 2008 1:49 PM





Comment #217 - Posted by: tdapnyc at September 19, 2008 1:54 PM

To #158:

There's really nothing suspicious about the number of people running a 5K in under 20 minutes. It's pretty common for high school girls on the cross-country team to run 5K in 18-19 minutes, and for boys to run it in the 16 minute range. Hell, the world record is 12:37. For a CFer to run 50% slower than the world record is very fast & something to be proud of, but it isn't anything to be suspicious of.

For comparison, think of the 400m run. The world record is just over 43 seconds, so 50 % slower would be about 65 seconds. That's fast, but almost any male under the age of 40 (& maybe 50) can get that fast if they specialize & train seriously.

Comment #218 - Posted by: Mountain at September 19, 2008 1:56 PM

25:40 which is about a full minute off my PR.

felt like poo before I even started to run.

Comment #219 - Posted by: Alex B at September 19, 2008 1:56 PM


W/U with 3 rounds of
20 Double unders
4 Hand stand push ups
10 Pull ups

As rx'd 34:07 39 seconds slower than last time, running is not best thing and the treadmill at the fire house is junk!

Comment #220 - Posted by: Jason at September 19, 2008 2:01 PM


17:33 (PR)

everything looks purple

Comment #221 - Posted by: BC at September 19, 2008 2:04 PM

did nasty girls instead
as rx'd: 11:52

Comment #222 - Posted by: jake R 16/5'11''/152 at September 19, 2008 2:05 PM


5K- 22:20

Comment #223 - Posted by: Mason at September 19, 2008 2:09 PM



I think this is a PR on my trail course. Would have been better but I was looking down because the ground was uneven and I ran right into a small brack that broke off in my eye. I stopped for about 15 seconds assessing the damage and pulling the 3/4 inch long piece from under my eye lid. Decided I could still run so I finished up. Luckily the branch didn't actually stab my eyeball but hit is sideways and broke. Regardless, eye is pretty irritated.

Comment #224 - Posted by: Corey at September 19, 2008 2:11 PM


First 5K in a while, feels good!

Comment #225 - Posted by: Collin at September 19, 2008 2:17 PM


warm-up run 2 miles = 15:00

5k = 21:02

cooldown mile = 7:30

shoulda pushed it harder but wanted somethin i the tank for the next attempt. damn u Jennie, for using 115# yesterday hehe


"Grace" @ 115#
time = 6:28

no bumper plates = no dropped reps. this weight can be done faster. next time. i luv this stuff!

Comment #226 - Posted by: cleverhandz at September 19, 2008 2:21 PM

5K outside on college track with Vibram five finger shoes. Time = 23:23.

Comment #227 - Posted by: M@ at September 19, 2008 2:22 PM


5K on treadmill at gym 27:32
I am a turtle when it comes to running!!!

Comment #228 - Posted by: Fit Mom in CT (F37/125/5'3") at September 19, 2008 2:28 PM

CFWU- minus Pu's

Comment #229 - Posted by: verve at September 19, 2008 2:28 PM


Warm-up: 100 SU + 50 DU; CFWU - 3 rnds.

As Rx: 21:36

Cool-down: hamstrings stretch; foam roll.

1:07 slower than PR. 3.48 mile road course.

Comment #230 - Posted by: rjf at September 19, 2008 2:30 PM

"Grace", details there, 10:54

Comment #231 - Posted by: bingo at September 19, 2008 2:32 PM

Subbed 5k row:

20:11 PR.

Comment #232 - Posted by: Uncle Rico 30/m/6'0"/185lb at September 19, 2008 2:33 PM


5k= 32:13

Only 9 seconds faster than last time! Boo!

However this time I wore my Montrail Hardrocks and didn't even pretend to try and pose. I have decided to completely abandon any intention of learning POSE or Chi Running for that matter. I have freakishly high aches and somehow manage to pronate anyway, if I didn't were orthodics and chunky stability shoes I'd be in a wheel chair in less than a month.

I ran the same loop around the FOB as last 5k which is perhaps bad because at 2k into it I hit a very rough gravel road and my time subsequently goes to hell, so I'll keep it boring and stick to the 1 mile strip of hardball we have here and see if my times go up. I'm clearly not running fast enough, air quality here isn't good either I run by the incinerator and that does a number on my lungs but like I said I still need to push it more.

Glad to see more folks going outside to run. Enjoy the beauty, if you don't see it, trust me it's there.

Peace out!

Comment #233 - Posted by: Charlatan 6 at September 19, 2008 2:35 PM

Did one last nice before the WOD. But I like them SOOOOO much I'll just have to do another one!

Comment #234 - Posted by: Hoof Hearted at September 19, 2008 2:35 PM


Only ran 2.1 miles. The last 2 times I have ran over a mile at a time my back has tightened up really bad to the point where I have to stop.

Comment #235 - Posted by: R_Spad at September 19, 2008 2:39 PM

First week done! 5k 31:15. Holy crap I am slow!

Comment #236 - Posted by: chris at September 19, 2008 2:41 PM

26:06 on treadmill. HUNGOVER

Comment #237 - Posted by: Frank at September 19, 2008 2:41 PM

Mountain, I disagree. The average, dedicated runner (as in that's all they do, run)can't run a 65 400, nor can they run a sub 20 minute 5k. If you run a 21 minutes 5k, guess what, you're a good runner. A sub 20, you're a real good runner..sub 19, a great runner... Those high schoolers running 16's, are hardcore eat drink and sleep running runners. I'm a runner, and I'm always tickled when the running wods come up. Its just humorous when some post times without realizing only a dedicated hardcore runner could do it that fast. I'm just sayin'...

Comment #238 - Posted by: pleepleeus at September 19, 2008 2:43 PM

27.13 for 5k

35.48 for the full 3.96mi

Comment #239 - Posted by: Hugo, 6',1 3/4", 218, 39 at September 19, 2008 2:43 PM

rest day for me. just realized i have trained 6 days consecutively and need a day off. quads and knees sore from physical therapy today too.

greg everett #46-

thanks for posting that tip. the chief did a number on my collar bones.

Comment #240 - Posted by: nadia shatila at September 19, 2008 2:47 PM


Comment #241 - Posted by: Neil in Lakeland, Florida. at September 19, 2008 2:48 PM

Lots of hills made this fun going around town and around the lake. About 100ft elevation changes. Took a wrong turn that added 250meters.

Better than I thought though!

as Rx'd

Comment #242 - Posted by: CW Limbaugh at September 19, 2008 2:48 PM

I majorly fell off the wagon for about two months during graduation and relocation. Here are my latest attempts at getting back on the horse:

Fran: 60lb, jumping Pull ups

The Chief: 65lb
3+ rounds per 3min set

Grace: 95lb

Lame, I know. That on top of biking to and from new job, I think I'll be back to form soon enough. But not soon enough. What?

PS - running makes me mad. Not like "Gee, this is boring" but like "Mofo, I can't beleive I just wasted half an hour of my life doing this." I dunno. I think I'll do an old met-con today.

Comment #243 - Posted by: knewman (27F/155#/5'9) at September 19, 2008 2:53 PM

on a treadmill, so kind of wimped out.
.5 w/u at 3:58
3.1 at 21:45 (6:58 pace)
.4 c/d at 3:11
so, 4m at 28:54

Comment #244 - Posted by: Derek at September 19, 2008 3:04 PM




Beautiful Fall like day. Always need to work on my foot speed.

Comment #245 - Posted by: Rosser at September 19, 2008 3:05 PM

#205 RobertP

I'm not sure if your post was an attempt to "correct" #150 Greg Everett or not, but you might check his credentials in Oly lifting before you post next time. I'm just sayin'.

#238 pleepleeus

Dude I am always impressed with the times for the avg Cfitter, but never suspicious. If they did it... awesome, if they didn't... well its "their CrossFit" as Bingo likes to say. BTW, speaking of awesome times, great job on the 2:04 Fran, where were you at the Games?

Comment #246 - Posted by: Jay M. in SC at September 19, 2008 3:05 PM

34:43 for a 4 miler in sand.


Comment #247 - Posted by: Dirk Dickler at September 19, 2008 3:07 PM

Did not manage to get to the gym, one of my children was ill. Will keep the 5k for another time.

Comment #248 - Posted by: Elaine - Scotland at September 19, 2008 3:09 PM

Almost beat my last time... did not have it in me today.

Comment #249 - Posted by: magnus 22/5'9"/150 at September 19, 2008 3:13 PM

18:25 PR by :06 I think

Comment #250 - Posted by: seth c at September 19, 2008 3:14 PM

#216 Jay M

I have 3 questions for you since I see your rational posts here frequently.

1. Where did you get that WOD that you did? Was it from the Navy Seal site, or another affiliate?
2. Do you find that in improvising and scaling up the workouts that you ever overtrain?
3. What did you do with your concealed handgun while you were swimming? (JK of course)

5k 24:25 (getting used to Pose, man my calves ache)

Comment #251 - Posted by: MOE at September 19, 2008 3:16 PM

missed yesterday's wod, so did them both today:


Grace - 95 lb c&j, 30 reps - 5:52
5K - 23:29

Comment #252 - Posted by: Christopher Ming Lee at September 19, 2008 3:20 PM

Did "Grace" again as rx'd today instead. Yesterday was 3:33, today I got 2:53. It was funny because the whole gym was watching (20 or so people).

Comment #253 - Posted by: AndrewRpe Trussville, AL at September 19, 2008 3:21 PM


3 miles - hilly course from home


(legs dead today from Grace yesterday and Chief three days ago done out of order)

Comment #254 - Posted by: Pete - Decatur, GA at September 19, 2008 3:22 PM

Bwt: 165

As Rx'd


Comment #255 - Posted by: Cory at September 19, 2008 3:23 PM


As rx'd


Comment #256 - Posted by: Alberto V at September 19, 2008 3:26 PM


Different route then I've ever run, but I'm happy with my pose running, it gets better everytime.

Comment #257 - Posted by: ShaneB at September 19, 2008 3:27 PM

- 26:29, first ever 5k felt faster than the previous 3k.

Comment #258 - Posted by: Savs at September 19, 2008 3:27 PM

Jay #246...I admit it, sometimes I get bugged by the lies. The VAST majority, over 95% I'm sure, don't cook their books so to speak. My point is, the real good, in shape, top notch CF'ers aren't running much faster than a 21 minute 5k, if even that fast. I know a little more about running than most (just a little, I'm not making any dumb claims) - its similar to the wod being Fran, and suddenly guys are saying, oh, I did it in 2:10, I did it in 2:05, me, I did a 2 flat. Most posters here have a lot more experience doing Fran, Grace, etc wods, and recognize a bs time when they see one...A lot less running experience here, so many people don't recognize a bs running time when one is posted. I'm just sayin'...

Comment #259 - Posted by: pleepleeus at September 19, 2008 3:27 PM




Blister on my toe and my belly kept sloshing giving me runners stitches. Thpppt.

Comment #260 - Posted by: Shana A. CrossFit East Decatur at September 19, 2008 3:31 PM


first 5k without walking, 34:38

Comment #261 - Posted by: reese at September 19, 2008 3:33 PM

Yet again i have a convenient excuse not to run! My hamstrings are quite sore from yesterdays Clean & Jerks and I'll be on my feet all day tomorrow (18 holes of golf & a music festival -- Lark Fest).

So i made up my own WOD for today:

As many rounds as possible in 20 minutes of:
-- 400 meter row
-- 20 situps
-- 3 pull-ups
-- 3 dips

My results:
3 rounds w/full straight leg roll-ups, 46 lb assisted pull-ups & dips.

I know the rowing uses your hamstrings too -- but it doesn't make them as tight as running does.

Feel free to try my WOD and let me know how you do!

Comment #262 - Posted by: Helen F/5'7"/128 lbs/39 yo at September 19, 2008 3:34 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As Rx’d: 25:31
Foam roll after
Compared to 080810: 25:24

Comment #263 - Posted by: Sesoku at September 19, 2008 3:35 PM

I will get in some good running this weekend (and did some sprints at the track yesterday) so decided to hit up one I have not in awhile...

Isabel, 30 Snatches for time (75#)
= 7:37

Looked up and my last was 5:30 using 65#. Today was really more about form than time, but I still love it.

Then played in the gym a bit. Took it easy after the crazy workout I did yesterday. I am even bruised all over. Ha ha.

Comment #264 - Posted by: in8girl at September 19, 2008 3:37 PM

as rx'd

Comment #265 - Posted by: james at September 19, 2008 3:37 PM

24:32 as rx'd PR

Comment #266 - Posted by: Rob Varley (21/M/197/6'2) at September 19, 2008 3:39 PM

5k as rx'd


Comment #267 - Posted by: Jeremy 6'3''/205/27 at September 19, 2008 3:45 PM

I think you are off base. Based on what I know of runners, it doesn't surprise me or strike me as suspicious that among a group of super-dedicated athletes such as crossfitters, drawing from a world-wide pool, there would be a handful that can break 20 minutes, one or two breaking 19, plus the occasional freak going faster than 18 minutes. In fact, I sometimes wonder why people aren't going faster - but I guess some are getting there quickly! The regulars among the group I run with out of our local Y can all break 21 minutes for 5k (at a mile of elevation), and they are serious runners but by no means freaks of nature, none of them is younger than late 30s and some are over 60. They got that way by running a lot, but if you have the body type and the mindset that is suited to running, it seems to me very doable to duplicate their results using crossfit training methods, if you apply yourself. So I guess I will interpret your post as a sort of backhanded compliment to crossfit.

Comment #268 - Posted by: Kamper M/44/74"/205 at September 19, 2008 3:56 PM

3.1 miles as rxd

23:04 (still having to dodge Gustav debris on shoulder of road...yee haa)

(course end of driveway to first civic ctr driveway. turn around and run to bridge on 22, then back to end of driveway)

Comment #269 - Posted by: OSV/43yo m/165#/5'10" at September 19, 2008 3:58 PM

ran 5k on treadmill

Comment #270 - Posted by: Fern LKG at September 19, 2008 3:59 PM

2nd day of CrossFit. Can't wait for tomorrow!


Comment #271 - Posted by: Matt G at September 19, 2008 4:03 PM


ran 5k through university and center city in Philly, kind of busy and had to dodge traffic, but either way, my time was pitiful:


Comment #272 - Posted by: justin Routt at September 19, 2008 4:04 PM

Me: 42yo/M/5'10'/170lbs/10%BF

Warm Up: 30 135lb Clean and Jerks

WOD: Run 5k: a little less than 30 minutes

Run 5k: varied terrain, with pretty much a standard day. I did not care about my time today and I just ran around Bangor Sub Base. My legs are pretty heavy from the full squat cleans and I was happy to be able to run at all :>)

Cool Down: 1 bar Muscle Up

Have Fun, Train Hard,


Comment #273 - Posted by: Billy at September 19, 2008 4:05 PM

Mountain, I disagree. The average, dedicated runner (as in that's all they do, run)can't run a 65 400, nor can they run a sub 20 minute 5k. If you run a 21 minutes 5k, guess what, you're a good runner. A sub 20, you're a real good runner..sub 19, a great runner... Those high schoolers running 16's, are hardcore eat drink and sleep running runners. I'm a runner, and I'm always tickled when the running wods come up. Its just humorous when some post times without realizing only a dedicated hardcore runner could do it that fast. I'm just sayin'...

Your argument is silly, and if you aren't there to time their runs who are you to call BS? Crossfit is about self improvement and competition, if someone is posting a false time then they are doing themselves a disservice.

It's easier to be the cynic that is calling out other people than it is to revel in the good scores and look to improve yourself day in and day out, which is what Crossfit means to me.

Comment #274 - Posted by: Jeremy 6'3''/205/27 at September 19, 2008 4:08 PM

My previous comment is for Pleepleeus

Comment #275 - Posted by: Jeremy 6'3''/205/27 at September 19, 2008 4:10 PM

5K Row : 20m11s

Comment #276 - Posted by: GPerron at September 19, 2008 4:11 PM

M - 33 - 5'10" - 175# BW

DROM warm up
CFWU x 2 x 10, with 45 pound overhead squat & deadhang pull-ups.

WOD as rx'd: 29:53 (treadmill)

Compare to 080810: 32:15 (treadmill)

Notes: Legs are done for the day. Not too bad going in from yesterday but just enough to make this suck.

Feelin good!

Comment #277 - Posted by: David at September 19, 2008 4:13 PM

Got to see Ken C. do Grace today - FREAKING INCREDIBLE!!! Way to go Ken!

Comment #278 - Posted by: Aims at September 19, 2008 4:20 PM

28'33". First 2.5km in 11'37".
It's the warmest conditions I've run in yet, and I overheated and hobbled home with stomach cramps.

Comment #279 - Posted by: lelak at September 19, 2008 4:21 PM

30 minutes as rx'd. Uphill and still a 3 minute pr.

Comment #280 - Posted by: Dave m/22/6'3"/265 at September 19, 2008 4:22 PM

deadlifts, power cleans, presses... everything but run... :)

good day.

Comment #281 - Posted by: d at September 19, 2008 4:26 PM

WOD run 5k
19.30. on the treadmill,yeah i know but gies a break, it has been raining here in Scotland every day for the last few get a wee bit sick o bein drookit aw the time !

Comment #282 - Posted by: Pedro Barrera,Scotland at September 19, 2008 4:27 PM


24:30 @ 725O ft with hills

not that good

Comment #283 - Posted by: Lynam at September 19, 2008 4:31 PM


Working on the road so I ran it on the Elliptical.

As Rx'd

22:25 (pr)

Last time 23:11 on th elliptical.

Comment #284 - Posted by: rs10s at September 19, 2008 4:37 PM

5k: 25:44

Goal: To keep 7 min pace for entire 5 km which I believe is around 22:53? Is that math right?

Comment #285 - Posted by: Ronnieboy at September 19, 2008 4:41 PM

Have to take it easy today. Cyclocross race on sunday. Rode a few miles today. Faster than I wanted to. I was late to an appointment! Was able to recovery ride home slow. Will have to drive the car to work tomorrow to save my legs. Traffic here I come. Hope I have a good race on sunday. And hope to have something left over to do saturday's wod. Some diane? what's it gonna be

Comment #286 - Posted by: ww at September 19, 2008 4:41 PM

treadmill at 1%: 23:16

Comment #287 - Posted by: RonS at September 19, 2008 4:44 PM

as rx'd treadmill



Comment #288 - Posted by: Dave at September 19, 2008 4:48 PM

uh oh....i think i spot the infamous Capt. Andrew Thompson in the front row!!! (apologies if you have been promoted Andrew...)

Comment #289 - Posted by: Josh at September 19, 2008 4:54 PM

#273/274 Jeremy, 1, I didn't call anyone in particular out, and 2, feel free to disagree, but there is nothing "silly" about my argument. Its actually quite reasoned. Too much hostility for me, Pleepleeus out

Comment #290 - Posted by: pleepleeus at September 19, 2008 4:55 PM

M/23/150 GregAWu

4.4k over varying terrain mostly uneven grass - 18:15

+ 2x50m hill sprints

Comment #291 - Posted by: Y. Zhou at September 19, 2008 4:57 PM

Oops, I meant, 2x100m

Comment #292 - Posted by: Y. Zhou at September 19, 2008 4:59 PM

Wod as rx'd: 19:16. PR by 19 seconds! Same route as last time mapped with g-maps pedometer.


Comment #293 - Posted by: Eric at September 19, 2008 5:01 PM



200' climb

Comment #294 - Posted by: J@SSA at September 19, 2008 5:03 PM

Hooah ladies and gentlemen! Awesome pic.

Crappy 5K (3.3 miles) time.

Splits: 7:26/8:27/8:32 = 24:25

Comment #295 - Posted by: RV-KY at September 19, 2008 5:05 PM

23:30 treadmill 7.4mph first 5min, then 8.0mph until the end.

Comment #296 - Posted by: BPemberton at September 19, 2008 5:14 PM

Male 6 1 200lbs 28. 24 49. After week off.

Comment #297 - Posted by: rick z at September 19, 2008 5:22 PM


Why do you even care if someone is posting an erroneous time? On non rest days, most people use this as a log-book and probably couldn't care less if you read their times or not. And I'm sure they care even less if you believe them. If it makes you feel any better, I'll probably struggle to break 23 min today. But who knows, this will be my first semi-long run using POSE. Also, I'm at over 5k elevation and my 5k course has a nasty hill the first mile.

Comment #298 - Posted by: Reno_Ty at September 19, 2008 5:23 PM


Ran on street and spent some time stopped at lights, but still a slow day


Comment #299 - Posted by: Daniel Susskind at September 19, 2008 5:29 PM

5k on treadmill


Running on a treadmill is definately harder than running outdoors. Each minute drags on because it's so F***ing boring.

Comment #300 - Posted by: Kyle A at September 19, 2008 5:32 PM

First wod at coastal

Comment #301 - Posted by: SAJ 175/m/30 at September 19, 2008 5:32 PM


Comment #302 - Posted by: ccraft at September 19, 2008 5:39 PM

m/42/199/5'11 began xfit May 08
ran 5 miles: plodded along with heavy legs 49:20

Comment #303 - Posted by: p. l. at September 19, 2008 5:44 PM



I suspect the route may have been a little long.

Comment #304 - Posted by: toby at September 19, 2008 5:45 PM


Nice day today...not my best 5k, but a nice day nonetheless. :)


Comment #305 - Posted by: Laura DeMarco - CrossFit Rx at September 19, 2008 5:49 PM



Comment #306 - Posted by: $Money at September 19, 2008 5:51 PM


as Rx'd 22:01... so psyched, PR and by 6 minutes 57 seconds!

Comment #307 - Posted by: John Gwozdz IV at September 19, 2008 5:55 PM

Jeremy - #273/274
Your post is understandable, and stands by itself. We probably shouldn't question the results posted, but you have to admit that there are some that cause cynicism. Pleepleeus was following up on a comment made by another poster, and didn't originate the conversation. I'm not defending his point, but he raises a good one --> case in point: there is a 16:35 posted for today's WOD. Hats off to the dude that accomplished it, but it does make one do a double-take when seeing that. Could be legit...who knows?
But how about that Greg Everett, huh? We could use more posts from him -- always good stuff.

Comment #308 - Posted by: Mark at September 19, 2008 5:59 PM

made up "grace" 5:28. last time got over seven so pleased. whoever said they did it in 89seconds i would love to see that. the soles of my feet kept cramping but i fought through the hurt.
followed up with 3.2 miles on treadmill in 26.28
could have pushed harder

Comment #309 - Posted by: esdemigodz7l at September 19, 2008 6:02 PM

Don't know what happened to my post. I don't think it showed up.

Ran for 30 minutes using POSE but not for distance. Made up my route as I went.

I want to do my runs over bridges from now on. The scenery is cooler and it's easy to figure out the distance.

Running really wipes me out! Thank goodness for POSE

Comment #310 - Posted by: AllisonNYC._23/5'2/126 at September 19, 2008 6:02 PM


Three weeks into CrossFit training, I love it!!!

3.6 miles in 24 minutes flat.

Comment #311 - Posted by: Greg at September 19, 2008 6:05 PM

Big hill run up Old McCloud around the upper loop. started at xsection of Washington and alley, finished at home. approx 5k?

Comment #312 - Posted by: Chris J at September 19, 2008 6:05 PM

00.21.34 PR nice

last was 00.26.37

first mile slow 8 min aprox. second and third obviously faster

thanks coach

Comment #313 - Posted by: engine7 at September 19, 2008 6:08 PM


as rx'd

22m30s PR

Comment #314 - Posted by: Rich K at September 19, 2008 6:11 PM

Jodi (F/29/110)

5km run

Time: 26:16 (PR by 3:22)

I'm very happy with this.

Comment #315 - Posted by: Jodi Bainbridge - CrossFit Fredericton at September 19, 2008 6:12 PM


warm up
dynamic stretches
single unders 4min 120 rev per min
cfwu 2x10
day 24 burpee challange


not a good run at all slower than last by 1min 20 sec

Comment #316 - Posted by: elroy at September 19, 2008 6:20 PM



Comment #317 - Posted by: Ann + Bret at September 19, 2008 6:27 PM

Well I'm a sucker for punishment so I did Grace and then the 5k.... forgot to hit "STOP" on my stopwatch when I was done but Grace was somewhere around 8:10 as Rx'd and the run was around 20minutes. I hope tomorrow's WOD is light... HA who am I kidding this is CROSSFIT "3,2,1...GO!!"

Comment #318 - Posted by: Grady at September 19, 2008 6:28 PM


Comment #319 - Posted by: platoondaboo at September 19, 2008 6:33 PM

5k run 19:50

Comment #320 - Posted by: Blanks at September 19, 2008 6:39 PM

ran for 35 min. with the young lad on his bike, not sure of distance.

Comment #321 - Posted by: jef at September 19, 2008 6:41 PM


Had to change this one up a bit since my knees won't let me run more than 800m at a time. So I did:

5 rnds of:
400m run
600m row

My time was 24:31

Today was the ribbon cutting on my new home and brand new gym: Crossfit Breakthrough ( It's nice to have a proper facility to train in!

Comment #322 - Posted by: Niles at September 19, 2008 6:43 PM

23:28 pr by 1:11

Comment #323 - Posted by: MACK at September 19, 2008 6:46 PM

#72: not so much absent as abducted by aliens and forced to undergo medical experiments where they did crazy stuff to me like yelling 3,2,1 GO! and then made me quickly bench press, deadlift and squat clean really heavy percentages of my body weight in odd numerical patterns that started with groupings of 10 and then tapered off one at a time till they finally released me after the last round of 1,1,1. That was godawful & I'm still in therapy for it. As a matter of fact, I'm glaring in a mirror and looking around through my scalp for the micro chip those f'ers put in there during round 7. Sweet Jeezis, they have no mercy.

God forbid this ever happen to you, sir.

Then, just when I got free of the alien abduction, Russ Greene caught me failing to properly measure a 2 block snack of Kale, salmon and olives, and in retribution, he chained me to the squat rack. It's the CrossFit equivalent of the stock and pillary. Honestly, I WOULD have measured the kale, but the 1/4 measuring cup was in the dishwasher & I was hungry so i sorta eyeballed it as about a quarter of the 1 cup measuring cup. As Russ sternly admonished me: precision and accuracy are virtues and their own reward. Apparently, the next time I don't accurately use the appropriate measuring cup I'm going to be water boarded. Be warned. Kale is 1.25 cups per block. no more, no less.

Otherwise, I'm still training like a monster at Balance Gym in DC. I do the wods as RX'd but train a week behind on the main page cycle. I'm a few weeks over my 2 year X-Fit anniversary, and built up some really cool muscles that have taken me out of my size zero jeans, i learned (a bit too late) how to efficiently clean & jerk really heavy stuff, and am still up to no good if i think i can pull it off.

i'm home tonight (on a friday night) for mundane, mature and responsible reasons that bore me too much to state here, and vow not to stay home next friday night. Not drinking alcohol, strictly eating the zone, detoxed every nasty chemical out of myself & my condo, and am living a sweet life.

that being said, i'm really good and pissed about Yemen, and offer to bake magick elvish love cookies for the first Spec Ops guy to send me a finger or ear from the bastards who blew up our embassy. I learned how to make butterscotch biscotti, so dudes, let's have 'em.

Comment #324 - Posted by: Spider Chick at September 19, 2008 6:46 PM

Ken C.

2:39...Word! Congrats.

Comment #325 - Posted by: bingo at September 19, 2008 6:53 PM

AM: Boxing workout for 1 hr plus BS practice at 135lbs.

PM:Did the WOD as rx'd but on a "local" mountain in Gatineau Park here in Ottawa, Canada. Not sure how high the elevation is but the trail is 5 kms (up & down). Took me 45 mins to go up and 20 mins down.

Have a good weekend!

Ottawa, Canada

Comment #326 - Posted by: Cruiser - M/30/6'2"/255 at September 19, 2008 6:54 PM

Spider Ckicklet:

Didn't realize how much I'd been missin' ya! Don't be a stranger, ya hear?!

Comment #327 - Posted by: bingo at September 19, 2008 6:56 PM


5k outside:


i found a nearby crossfit affiliate! so i went there after the 5k and did Cindy, as many rounds as you can in 20minutes of 5 pullups, 10 pushups, 15 squats:

18 rounds plus 5 pullups and 10 pushups

Comment #328 - Posted by: James at September 19, 2008 6:56 PM



There's a lot of workouts that suck to be 6'0"/155 but this isn't one of them. Not my best but considering I haven't run except when the wod is a run for about 6 months I'll take it. Oh yeah, and I got in an hour of longboard surfing after the run. It was big enough to ride the short board today, but sometimes longboarding is good for the soul.

Hilarious, Spider Chick.

Comment #329 - Posted by: JPW at September 19, 2008 6:58 PM

Blisters on bottoms of feet, so did Elliptical Trainer. 11:56.80 for 3.2 miles / 16.6 MPH. HR was 140 - 145 (88 - 90% of max for age). M/57/5/10"/215.

Comment #330 - Posted by: Steve Lampl at September 19, 2008 7:06 PM

22:17, behind st. 5

Comment #331 - Posted by: ScottMacArthur at September 19, 2008 7:08 PM

a great birthday gift, thanks coach!

As rx'd: 19:39

Comment #332 - Posted by: Gabe T. M/22/5'7"/165 at September 19, 2008 7:24 PM

Treadmill, 28:07- 4.00 miles, 469 calories. Ran 1 easy mile, then alternated 1/4 mile hard - 1/4 mile easy for 3 miles.
5K split- 21:41.
Not max effort, but a good run.

Comment #333 - Posted by: Team-G at September 19, 2008 7:25 PM

First run over a mile and half since having complete knee reconstruction. It felt pretty good. Blisters bad a minute 15 though.

Comment #334 - Posted by: Scott R. at September 19, 2008 7:26 PM

Mark #307

I agree, sometimes I see really great times and wonder. But I also use it as a motivational tool.

I have seen some of the greatest and most inspirational athletes competing in Crossfit so it really shouldn't surprise anyone that they are turning out incredible times/lifts no matter what WOD it is.

My case in point is my best 5K time was 19:36 as a freshman in high school as a member of my cross country team. I trained strictly for distance and was in fairly good shape.

I ran 21:21 today, felt good afterwards, still had energy and went to Jits an hour later. I train Crossfit based off main site posts. I don't think there is anything stopping me from surpassing my old PR just doing Crossfit.

So based on my own personal experience I still say that incredible times aren't as far fetched as previously implied.

I would say there is a small percentage of people falsifying their results, and those people have missed the point of Crossfit completely.

Comment #335 - Posted by: Jeremy 6'3''/205/27 at September 19, 2008 7:32 PM

Hollie F/40/5'5"/135

5K 27.17

John M/46/5'10"/180

5K 20.30

Comment #336 - Posted by: Hollie at September 19, 2008 7:33 PM

39:20, definitely not falsifying there. It was tough. On first week of the zone, legs felt like lead about a mile into it. not winded during just no energy. Looking forward to the next 5k comming round to see the zone results. By then should be good.

Comment #337 - Posted by: Iive2fly at September 19, 2008 7:36 PM

27:26 outdoors

Comment #338 - Posted by: BJP - m/27/170#/5'9" at September 19, 2008 7:40 PM

as rx'd 19:54

Comment #339 - Posted by: Biggie at September 19, 2008 7:42 PM

40:04 (Stop laughing)

Lots of hills, shins tore up, but mostly out of shape. (Certianly I've got a lot of work cut out if I'm going to ever beat my 12yo PR, 21:32)

Comment #340 - Posted by: Nathan - m/26/5'10/210 at September 19, 2008 7:50 PM

4.5 miles

Comment #341 - Posted by: dylann at September 19, 2008 7:50 PM



Best time so far by a long shot. Last time was 31:21. Now gunning for 25 even.

Comment #342 - Posted by: BrettL at September 19, 2008 7:50 PM


on a treadmill

that was a struggle

Comment #343 - Posted by: Sailor Erin at September 19, 2008 7:54 PM

w m 35 yoa

46:05 May have a touch of the flu. Got sick about half way through.

Comment #344 - Posted by: Travis Mobley at September 19, 2008 7:55 PM

#251 MOE (first post was filtered I guess)

1. The wod we did today was a personal improvisation a pre-SOF fitness test one of my guys gave me awhile back.

2. I definitely have a tendency to overtrain since my head and heart are more strongwilled (or stubborn) than my body can take at 38 yo. I usually take a week of active rest every 8-12 wk. This includes 3 or 4 days that week of 10-15min ROM techniques, 15-20min low intensity (HR</=70%max), 10-15min stretching. I usually cut my Zone blocks by 1/day that week too.

3. I gave my "jammy" to the college coed on lifeguard duty with orders to cap any mug swimming faster than me. I felt that was smarter than stuffing my "Thunderwear" into my speedos. LOL!!

Hope that helps and don't hesitate to e-mail me if you want to discuss anything else. Train hard bro.

Comment #345 - Posted by: Jay M. in SC at September 19, 2008 7:59 PM


Spider Chick, Spider Chick doing whatever a Spider Chick does.....Thanks for the always entertaining update.

The 5K on a very hilly loop at elevation

Comment #346 - Posted by: bckcntryskr at September 19, 2008 8:12 PM

Will do this tomorrow. Spent all day traveling to Oregon.

Comment #347 - Posted by: DJ at September 19, 2008 8:16 PM


Good run, not what i was pushing for but good nonetheless.

50 Pullups afterwards, been working on hang/pull.

Comment #348 - Posted by: Chance at September 19, 2008 8:21 PM

S***! Is there a trophy for the SLOWEST time?
5K run (with a lotta walking) 41:21

OK, time for excuses--it was 90 degrees; I'm only 5'8"; can a brother get some whining help here? I guess this is the wrong format for that. Filthy Fifties tomorrow--lovely!
God, I love Crossfit!

Comment #349 - Posted by: peejay2 at September 19, 2008 8:25 PM

as rx'd
24:54 (PR)
My first 1/2 mile was sub 3:00, but then my damn lower back tightened up and had to slow quite a bit, then hit the 2nd mile which is all hill...
Phew.. what a bitch!!

Comment #350 - Posted by: Mitch/38/6'00/230 at September 19, 2008 8:36 PM

sub mountain biking on raccoon mountain trail in chattanooga TN. 10 or 12 miles in about 1:30. Awesome trail!

Comment #351 - Posted by: ecp2 at September 19, 2008 8:45 PM

I just got back from my run: 3.3 miles in 37:46. I think the last time was 39:00ish. Lots of room for improvement.

Finished with my burpees (day 50). I guess I know when I'll be doing them tomorrow, right after those wall balls. That'll be fun.

Comment #352 - Posted by: Cynthiaj in Sunnyvale, CA at September 19, 2008 8:47 PM


24:00 12.5 laps on official track

Okay I feel a little better looking at other people's times, but I thought I was keeping a great pace and suddenly it's 24 minutes and I'm pissed because I thought I was haulin ass.

This gives me amazing respect for marines. One of my brothers ran a 19:20 3m.

Comment #353 - Posted by: sknepper at September 19, 2008 8:51 PM

Ran with my finance today (well 1/2 run, some walking).

5km as Rx


Comment #354 - Posted by: Kurt_eh m/33/5'10"/200# at September 19, 2008 8:52 PM

5k 26:05, first 2 miles were easy, then the legs just died, lost the pose, but all in all for a non runner I'll take it, 3k was more my speed!

Comment #355 - Posted by: dan colson at September 19, 2008 8:53 PM


as rx'd
23:10 @8 on treadmill could of gone faster

Last Time:

Comment #356 - Posted by: Francis Vu Nguyen at September 19, 2008 8:53 PM

P.S. the time on wednesday (2 days ago) was 24:3x but in parking lot

Comment #357 - Posted by: Francis Vu Nguyen at September 19, 2008 8:54 PM

Decided to run as well as 5x5 front squats (posted earlier), and 95lbs Grace-off (2:27) with LTP. 95lbs is night and day from 135lbs.

5k = 19:45

Would like to have seen time if fresh, but good test.

Comment #358 - Posted by: ronnie at September 19, 2008 9:02 PM

M 37 5'10" 149.5#

13 laps (5250m => 3.25 mi)
24:55.28, HR: 195 avg, 200 max
+0:40 goal, +0:37 off best time

1. Stop skipping workouts.
2. Make sure the mix in the iPod doesn't lag.
3. Strike a P.O.S.E.

2008-08-10: 24:17.15 PR
2008-06-23: 25:23.47
2008-03-11: 26:05.11
2008-02-16: 26:49.65
2008-02-09: 26:44.86
2008-01-16: 27:00.64

Comment #359 - Posted by: Apollo Lee at September 19, 2008 9:05 PM

Sub'd 4 mile round trip to the top of Catlina island and back - evelvation 1500' Sky are U ready for CIT

Comment #360 - Posted by: ffc 6'3'/53/210 at September 19, 2008 9:19 PM

20:38, after playing 2 hours of hoops...

Comment #361 - Posted by: paul_nyc at September 19, 2008 9:21 PM


as rxd 20:52

Not a Pr but one of my best runs and I was just cruising. The CFE cert is money well spent.

Comment #362 - Posted by: Eduardo @CF Pacifica at September 19, 2008 9:31 PM



Shaved off 2+ minutes.

Comment #363 - Posted by: Sullinator at September 19, 2008 9:37 PM

3 miles


Comment #364 - Posted by: johnathon in seattle 27/5'8/160 at September 19, 2008 10:12 PM

24/M/190 - 22:36

Comment #365 - Posted by: Aaron at September 19, 2008 10:18 PM

Just started today...ran the 5k in a lot of work ahead.

Comment #366 - Posted by: Nolzlv at September 19, 2008 10:18 PM

no warmup

5K run. Tried to do this route but messed up at the end and ran too far:


Comment #367 - Posted by: rbst M/32/5'10"/190 at September 19, 2008 10:19 PM

Run 5k


Comment #368 - Posted by: Russell Jackson/m/27/5'10"/170 at September 19, 2008 11:06 PM




Ran 7.5 laps on a track. After the run (PR by 3 min!) somebody told me that this was not a standard 400m track but only 333m long. Bummer

Comment #369 - Posted by: memuc at September 20, 2008 12:01 AM

#158: Fran was yesterday, nobody cares anymore. If you're worried about everybody else's times, run faster. There's a reason no one likes you... you're a tool

Comment #370 - Posted by: monyca at September 20, 2008 1:45 AM

Easy day... idiots...

20:59 (PR)

I almost threw up at the end and if you didn't then you weren't doing crossfit

Comment #371 - Posted by: Brian 27 / M / 175# / 5'9" at September 20, 2008 1:50 AM

Felt good going into this one, however lower back started to tighten up round 1.5km mark, walked for 100m at 2.4km to stretch back out.

Rx'd 23:75

Comment #372 - Posted by: Kenno at September 20, 2008 2:51 AM


Comment #373 - Posted by: TomO 42/m/200 at September 20, 2008 3:22 AM

Rxed at 5500ft above sea level

Comment #374 - Posted by: DAVEUSMC at September 20, 2008 4:12 AM

23:02 with 2 breaks totalling 90 seconds.

Normally have no problem doing a 5k right through but couldn't catch my breath today. Wanted to get sub 20 min, next time...!

Comment #375 - Posted by: JonK at September 20, 2008 4:23 AM

AndrewRpe, nice 1-day improvement! Was this simply you feeling better, or a better strategy?

LOL, Spiderchick I swear you share some DNA w/ Hunter S. Thompson!

Comment #376 - Posted by: InfidelSix at September 20, 2008 4:45 AM


As Rx'd


Felt crappy. Very windy out today. Got a terrible cramp at around the half way point. Also, ran with a Garmin 405 and the 5K I had been doing was about 200 meters short of a real 5k. I thought my runs would come along better than this. I gues short and square is not conducive to running distances.

Comment #377 - Posted by: Bob in the River at September 20, 2008 4:53 AM

CHK: 5k 25:30
KS: 3k 26:00

Comment #378 - Posted by: chking at September 20, 2008 5:23 AM

as rx'd


Comment #379 - Posted by: Michel van Grinsven 23 / m / 177.5 lbs / Rotterdam at September 20, 2008 5:32 AM

22:46, first time doing a 5k for speed. I know I can improve on this big-time

Comment #380 - Posted by: Caron at September 20, 2008 5:49 AM


lots o' hills

Comment #381 - Posted by: saracuse at September 20, 2008 6:21 AM

Best time yet... was really hoping for a sub 20 minute but I'm happy with 20:59 (PB)

I've really got to either attack that hill at the end harder or find a flater route I think lol.

Comment #382 - Posted by: Brian 27 / M / 175# / 5'9" at September 20, 2008 7:15 AM

Excuses, excuses, lol My time was way off today.
30:04 almost 3 min worse than my PR. I'll chalk it up to time of day
and getting to bed too late. Truth be told, didn't really push it,
just ran and concentrated on form. POSE. Getting easier all the time,
not faster, just easier. Still HATE running!
Love the filthy fifty! This should be fun.Will still do the Pull ups
as kipping though. Just love swinging on a bar! ;-)

Comment #383 - Posted by: Lysa 43/F/122/5'5" at September 20, 2008 7:26 AM

M 33/145/5'7"

As rx'd: 19:55

Comment #384 - Posted by: Dan at September 20, 2008 7:44 AM



Time: 29:50

Comment #385 - Posted by: jeff m at September 20, 2008 7:48 AM


As rx'd: 26:49

Comment #386 - Posted by: Phil R. at September 20, 2008 7:48 AM



Comment #387 - Posted by: Brutz at September 20, 2008 7:59 AM

cfwu - kipping is coming along great
24:00 on the lousy treadmill
started creatine today, to get ready for pass in qatar ha hah!

Comment #388 - Posted by: matt123 at September 20, 2008 8:53 AM

Mark and Jeremy..for cryin' out loud do you both realize you make statements in your posts that indicate you agree with me? A FEW posters I'm calling BS on..I didn't call anyone out personally...I just posted what many I'm sure are thinking. What motivates some to post false times I don't know. Why Do I "care"? I don't know, why is anyone reading this? Because its a diversion we enjoy. Go back in the archives - people call BS on Fran and other wod times CONSTANTLY..and they do it personally, and no one bats an eye..why me calling BS to unnamed posters created such a stir (and strange hostility from Monyco, who can go F him or herself) regarding running times is bewildering.

Comment #389 - Posted by: Pleepleeus at September 20, 2008 9:55 AM

24:55 @ 7.5 mph vs
34:09 for 3.77 mi in hilly montclair 8/10/08
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.

Comment #390 - Posted by: kevin o at September 20, 2008 10:14 AM

20:25 on flat trail

Comment #391 - Posted by: CMCT (f/31/130/6') at September 20, 2008 10:31 AM

24:30 for 7:46/mile


Comment #392 - Posted by: Joshua at September 20, 2008 10:36 AM

West Tigris CrossFit
J-D - 26:15
Garrett - 22:49
Geoff - 22:53
VZ - 27:03
Ryan - 24:53
Suhar - 22:29
MAJ N - 29:27
Chad - 28:33
Nick - 28:30
SSG V - 28:40

Comment #393 - Posted by: West Tigris CrossFit at September 20, 2008 10:51 AM

5k: 29:33

why am I so slow?

Comment #394 - Posted by: Lee in NV M/55/200#/71" at September 20, 2008 10:55 AM

Hello! I'm from Hungary :)
My time: 29:05

Comment #395 - Posted by: M.A.David at September 20, 2008 11:11 AM


Comment #396 - Posted by: VZ at September 20, 2008 11:13 AM

Didn't time as I was OOT. Was using borrowed shoes that started to blister feet. Ran the last mile barefoot

Comment #397 - Posted by: Rosie in Atl at September 20, 2008 11:23 AM

Jay M

Thanks for the response. I may indeed e-mail you about stuff if its ok. One more question though. How often do you and other experienced Crossfitters vary from the mainsite wod's, and when you do the mainsite wod's how often do you add other exercises or cardio? That is if you're not specifically training for a sport or competition of some kind. I'm really just staring CrossFit seriously and have implemented the Zone for about 3 weeks.

Comment #398 - Posted by: MOE at September 20, 2008 12:51 PM



Comment #399 - Posted by: Ken at September 20, 2008 1:20 PM


Off Road, distance unknown, former mtb. trails: 34:48

Comment #400 - Posted by: edevine at September 20, 2008 1:56 PM

Sick of being timed/eval'd. Put on the i-pod, grabbed the dog and ran through the wooded trails on a 55 degree day in Maine without a watch or route. So nice.

m/43/5'9"/181 lb

Comment #401 - Posted by: bobby c at September 20, 2008 2:11 PM


Comment #402 - Posted by: JETT at September 20, 2008 2:18 PM


Comment #403 - Posted by: chris M/36/192 at September 20, 2008 2:24 PM

5K row, damper 4

22:00 (PR)

Comment #404 - Posted by: bingo at September 20, 2008 2:30 PM

29.15 as rx'd

Comment #405 - Posted by: Stuart Smith QLD Australia at September 20, 2008 2:32 PM



Comment #406 - Posted by: BayouBuckeye at September 20, 2008 2:33 PM


As Rx'd 23:48

That sucked. The first mile is all uphill and there was a constant 35mph headwind. The first mile took over 9 min. Then I had to run the remaining 2.1 in 14:38. Oh well, it was hard. And that's the point...

Comment #407 - Posted by: Reno_Ty at September 20, 2008 2:50 PM

5k 30:38

One of my better times actually.

Comment #408 - Posted by: MCWarsaw/23/m/6'/220 at September 20, 2008 3:34 PM

27 yom 6'2" 155#

Pre: CFWU x1
500m row

WOD 5000m row:

20:54 with 2:05.4 for 500m average.

Very pleased with performance. I took about 45 seconds off last pr about 6 months ago. The GHD situps I have incorporated into my warm-up (three sets of 12)for the past month have proved to be priceless during this WOD. According to CF Seattle's athletic skills level sheet I beat the woman's "advanced athlete" time by 6 seconds! The men's almost seems unattainable.

Comment #409 - Posted by: Skeletor at September 20, 2008 3:37 PM

21:50 on running machine immediately after the 60kg 30x power clean and jerk - coulda gone a bit faster but right foot hurting with blister

Comment #410 - Posted by: BrightonGeoff at September 20, 2008 3:48 PM


5 Km road route
I was trying for another PR but after three in a row on the 5 K I had to settle for 8 seconds slower than my last.


Comment #411 - Posted by: jon h at September 20, 2008 3:57 PM


PR 28:23 in my Vibram Five Fingers while working on my POSE technique.

Comment #412 - Posted by: Eric in PCB, Fl M/33/6'3"/220 at September 20, 2008 4:12 PM


Comment #413 - Posted by: tooljunky at September 20, 2008 4:17 PM



Measured when I got home and it was only 2.9 miles. New route, a few hills and bridges. I don' know how all you people run so fast.

Comment #414 - Posted by: Sharon Miller at September 20, 2008 4:33 PM

27m 169lb

1 mile 8:09

Comment #415 - Posted by: chance at September 20, 2008 4:39 PM


as rx'd = 30:32

Terrible cramps... didnt hydrate very well today.

Comment #416 - Posted by: jon h at September 20, 2008 4:41 PM


@ home, TM, 24:20. 1st half felt gr8, second half I gassed, well short of my PR.

Comment #417 - Posted by: fireguy37 at September 20, 2008 4:54 PM


AIDS Run & Walk 5k in Grant Park, Chicago:

21:49, new PR (old 22:00 in last year's AIDS 5k)

Comment #418 - Posted by: MGold at September 20, 2008 5:18 PM


Run 5 K

Comment #419 - Posted by: Alfie at September 20, 2008 5:24 PM

21:14 as rxed

Comment #420 - Posted by: KSC at September 20, 2008 6:01 PM



On treadmill at 1 degree incline at 7.7 mph for 3 miles then 8.6 mph for the last .12 mile. This was a solid effort for me and really close to my PR of 23:48, and that may have been on no incline, I do not remember.

Good job, 7.8 or 7.9 next time!

Comment #421 - Posted by: Scott Andresen at September 20, 2008 6:20 PM


Times keep getting slower...

Comment #422 - Posted by: shelfin at September 20, 2008 6:31 PM

21:30 3.2 miles, I need to re check the distance though

Comment #423 - Posted by: Jason Khalipa at September 20, 2008 6:50 PM

that's over a minute slower than last time. Oh well, I'll hit the filthy 50 tomorrow.

Comment #424 - Posted by: Kristian V in S.D. at September 20, 2008 7:15 PM

plus 30 Pull ups and 30 pullups.

Comment #425 - Posted by: DJF M/38/5'8"/166 at September 20, 2008 8:06 PM

22:42 (PR by 40 seconds or so)

Also, didn't mention it when I posted, but my time from Saturday's Filthy Fifty was a PR too, by 15 minutes 30 seconds.

Comment #426 - Posted by: Jack - 22/M/159/5'10 - South Korea at September 20, 2008 8:11 PM


Comment #427 - Posted by: B. Fraizer at September 20, 2008 8:13 PM

As R'xd


Comment #428 - Posted by: Mike_22/M/6'/170 at September 20, 2008 8:21 PM


At the track 12.5 laps

Today 19:10 - next one will be below 18:30

August 10th-3 mile road race: 18:50
June 24th 19:06

Comment #429 - Posted by: Ian - Busan SK at September 20, 2008 11:50 PM

22:45 - from 9 Jul I have run only ave 8 km per week (almost all of it part of CF WODs but I ran a few extra intervals and longer runs since old habits are hard to break) - considering how many miles I was running just a year ago for the same result, this is great! Not to mention all the other things I can do now from CrossFitting.

Comment #430 - Posted by: Vicky Zimmerman at September 21, 2008 12:01 AM

Male/5'10"/195 Pounds

-17 min 26 seconds...Booyah

Comment #431 - Posted by: Aj Bhardwaj at September 21, 2008 12:25 AM

30:02 I'm no runner :)

Comment #432 - Posted by: flip at September 21, 2008 7:12 AM

Male/5'7"/161lbs/15*C Sunny/20 Sep 08/0945h/Flat Terrain/Alone/Military

-28 min 15 sec

Is there a way we can separate stats from comments like on a spread sheet of some form. It is difficult to compare times with so many comments. Something with auto filters would be awesome and since we compare exercises to previous dates, we could just continue off of the old spread sheet for that particular exercise so we can see our personal bests for it and encourage others.

Comment #433 - Posted by: Joel B at September 21, 2008 8:30 AM




Comment #434 - Posted by: wynnie at September 21, 2008 8:41 AM

Did the run today:5K in 21:41

Comment #435 - Posted by: Mike at September 21, 2008 9:46 AM



Edmonds figure 8
(10th and carol way - warf st. - casper - 7th - Daily - 3rd - casper - 9th - carol way and 10th)

Comment #436 - Posted by: SWA at September 21, 2008 9:54 AM


Comment #437 - Posted by: luca z. at September 21, 2008 10:05 AM

Age 52/BW 250# subbed 5K row (22:45.2).

Comment #438 - Posted by: Stan K at September 21, 2008 10:30 AM

25:17 today. Happy with this, for now.

When I started the main site WODs, in May, I tried this. I stopped 24-minutes in, which was about the 2-mile mark. Such a massive improvement.

Comment #439 - Posted by: Nick Wise at September 21, 2008 10:55 AM



7:30 mile pace on treadmill straight through. Indoor running sucks but don't know if I could've forced myself to keep that pace outside.

Comment #440 - Posted by: JohnFahn at September 21, 2008 11:06 AM


on pavement, unfortunately


Comment #441 - Posted by: David Blumberg at September 21, 2008 12:03 PM

25.08 - over a minute better than my summer times, mostly heat related I suspect.

Equivalent to a 24.19 3 mile, and for many a year a 24 min 3mi has been a goal. Slow but progress.

Comment #442 - Posted by: Apolloswabbie 6'2" 205 44 yoa at September 21, 2008 12:56 PM


Comment #443 - Posted by: Robert at September 21, 2008 1:23 PM



Comment #444 - Posted by: Ticotexas at September 21, 2008 3:20 PM


Untimed, but over a 3.1m course. Clock moved about 30 minutes from time I left to time I got back, less time resting...

Comment #445 - Posted by: Tim 28/6'1"/200 at September 21, 2008 3:32 PM


Comment #446 - Posted by: lee.d/uk at September 21, 2008 3:34 PM


Comment #447 - Posted by: lee.d/uk at September 21, 2008 3:35 PM

(800 route X 6)
huge side ache on laps 5 & 6

Comment #448 - Posted by: Jeff & Charity @ CF Snohomish at September 21, 2008 4:48 PM

31:14 approx 4.2miles
Pushing abr around the lake.

Comment #449 - Posted by: SAJ 175/m/30 at September 21, 2008 4:51 PM


Outside: 22:32 pr by :32

Gotta keep shaving till I get below 20!

Comment #450 - Posted by: amped at September 21, 2008 5:17 PM

todd m/35/160/5'10

Comment #451 - Posted by: TnT in MD at September 21, 2008 5:24 PM

I hate my shoes and don't feel like putting my knee through any more pain, so I sub'd instead.

1k row warm up.
5 mile bike in 17min.


Comment #452 - Posted by: James at September 21, 2008 5:45 PM

First time ever running 5k for me:
37.45 on treadmill, first 2 miles incline of 1.0 and last mile 0 incline. What would I have done with no incline? Anyway to calculate that?

I only been doing crossfit for 2 weeks.

Comment #453 - Posted by: Brad at September 21, 2008 6:28 PM

Nick m/31/190/6'3"

First time running distance in over a year: 25:58

Comment #454 - Posted by: Nick Kirkes at September 21, 2008 6:51 PM

Did Friday on treadmill because of weather.


Comment #455 - Posted by: Fiman M/26/5'11"/211.5 at September 21, 2008 7:07 PM


Comment #456 - Posted by: Colin Brinton at September 21, 2008 9:06 PM

Skipped to spend eve with a friend.

Comment #457 - Posted by: Camille at September 22, 2008 5:06 AM



Comment #458 - Posted by: JoeCam at September 22, 2008 5:29 AM

23:19 Ugh. Got to get this time down.

Comment #459 - Posted by: jrbattle at September 22, 2008 6:02 AM


Comment #460 - Posted by: cak at September 22, 2008 7:31 AM

18:55 on a treadmill.

Comment #461 - Posted by: Kevin&Kate at September 22, 2008 8:02 AM

When I decided to workout, gym was closed so I:

Ran the steps in my condo from floors 2-15 four times. It took about 15 minutes. I possibly could have gone a fifth but I didn't want to fall from dizziness considering I was in a stairwell.

Comment #462 - Posted by: Chrono M/181/5'10"/37 at September 22, 2008 8:29 AM

subbed 5 k row...20:45

Comment #463 - Posted by: Lee at September 22, 2008 8:35 AM

22:46, slight uphill-incline for the first two miles.

Comment #464 - Posted by: Matt at September 22, 2008 9:07 AM


Comment #465 - Posted by: Paul at September 22, 2008 11:01 AM


Comment #466 - Posted by: dave_bwood_Li at September 22, 2008 1:21 PM

3.1 miles on TM roughly 6.0 MPH, 3% grade

Very slow today, legs felt heavy as just did Grace 10 minutes before the run


Comment #467 - Posted by: Brad 33/m/220/74" at September 22, 2008 1:33 PM


Comment #468 - Posted by: dcyn at September 22, 2008 1:43 PM


After aggrivating lower back last week and missing all of last cycle, I'm slowing healing and getting around to making it up.

WU: Max reps of false grip PUs and ring dips x 3, hold with false grip (until fatigue) and support (until rings shaking), 10 situps. Back is still quite tender when doing squats, so opted not to do traditional CFWU (and ended up not doing lower body WU outside of running upstairs to track and stretching).

5k - first time getting to use chronograph on new watch.


Probably should have pushed more, especially during the 2nd mile, but will be better next time.

Take care!

Comment #469 - Posted by: R.Lee_Seattle at September 22, 2008 2:00 PM



Didn't even take my watch. Was just taking my time and trying to get back in the swing. About 28:00

Comment #470 - Posted by: MAWL at September 22, 2008 2:40 PM

Run 5k

28 sec faster than last time.

Comment #471 - Posted by: Harpo m/41/5'7"/145 at September 22, 2008 4:28 PM



24:29 last time....i still want to acknowledge coach g, stinker and the rest of the gang for making me the man i am today!

STINKER---sub 23 is goal next time pal!!!

Comment #472 - Posted by: al deezy at September 22, 2008 4:31 PM

Scaled down:

Run ~4 K (around the lake)


New PR (only my second time running it). Shaved 15 seconds off my last time. Also ran about an extra 100m or so due to a detour.

May have to consider doing full 5K next time.

Comment #473 - Posted by: ryan f at September 22, 2008 5:15 PM

Ran/walked for 50 minutes.

Comment #474 - Posted by: NYCRaider at September 22, 2008 6:08 PM

18:54 @ 5k race on saturday

Comment #475 - Posted by: cjm at September 22, 2008 7:44 PM

Run 5k:
18:54 @ 5k road race saturday.

Comment #476 - Posted by: cjm at September 22, 2008 7:46 PM

5k Row

Comment #477 - Posted by: Wade at September 22, 2008 8:54 PM


post isabel and virual shoveling

3 WOD's in an hour is not recommended

Comment #478 - Posted by: Rookie at September 22, 2008 8:59 PM


Comment #479 - Posted by: Mark Perrault at September 22, 2008 9:18 PM

Catching up - did 5k on the erg - 20:42

After that, I busted out my Isabel.

Comment #480 - Posted by: MikeB m/38/5'10"/198 at September 22, 2008 9:37 PM


3.28 miles in 23:47. (7:15/mile)

Comment #481 - Posted by: Matt Laney at September 22, 2008 10:02 PM

1st Run since a running related injury in May.
5K in 25:16.

Comment #482 - Posted by: dru clark at September 23, 2008 2:19 AM

Light KB swings
Stair Runs
Light 40 yard runs


Row 5K

Time: 22:20

Comment #483 - Posted by: edtkd at September 23, 2008 2:55 AM

23:17 (PR)

best time so far...still didn't get under that 23min mark though..

Comment #484 - Posted by: stinker at September 23, 2008 4:01 AM


Comment #485 - Posted by: westxun at September 23, 2008 4:30 AM



Legs still hurt from a thirty-two mile bicycle ride.

Comment #486 - Posted by: Weekday Warrior at September 23, 2008 6:01 AM


on treadmill

Comment #487 - Posted by: mwf at September 23, 2008 6:03 AM

Ran to Lakeshore Drive and back. Guestimate on distance.

Total run time

Comment #488 - Posted by: danimal at September 23, 2008 8:03 AM

38m 185
lake course (ccw route)

Comment #489 - Posted by: dmic at September 23, 2008 8:30 AM

3.2 miles


Comment #490 - Posted by: marty c 45/m/235# at September 23, 2008 8:42 AM

down around poets corner and back 14:21 (4K)

Comment #491 - Posted by: Justin Smith at September 23, 2008 9:39 AM


22:28 on roads - pbest

Comment #492 - Posted by: Marky G at September 23, 2008 10:32 AM


5k on Elliptical


Comment #493 - Posted by: BigCurly13 at September 23, 2008 11:24 AM


3 miles - 20;00

Comment #494 - Posted by: skichiiwa at September 23, 2008 11:43 AM

22.40 on treadmill with 1.0 incline

Comment #495 - Posted by: Ben Morton at September 23, 2008 12:01 PM


Comment #496 - Posted by: aegean at September 23, 2008 12:42 PM


20:14 on treadmill. no incline.

Comment #497 - Posted by: Jensen at September 23, 2008 3:00 PM

Ran 3.2 in 30:00 on treadmill at 6.5. That is really fast for me. My fastest is over 31:00

Comment #498 - Posted by: Angie at September 23, 2008 4:40 PM

Row 5k Knee still an issue

Comment #499 - Posted by: Mark & Theresa at September 23, 2008 7:29 PM


Comment #500 - Posted by: The Baron at September 23, 2008 7:42 PM


32:53, Home to Office


Comment #501 - Posted by: pz at September 23, 2008 8:03 PM

29:10. Terrible!

Both Vastus Mediali cramped 1 mile into it. AGAIN. Not in the least bit winded after running it. VERY FRUSTRATING.

Comment #502 - Posted by: Herm @ CF Los Altos, CA at September 23, 2008 9:08 PM

22:17 (PR)

Last 27:30ish

Comment #503 - Posted by: NannysBoy at September 23, 2008 10:48 PM


Comment #504 - Posted by: Jen_F_25_5'9"_160 at September 24, 2008 5:12 AM


"Dogfish Dash"


Comment #505 - Posted by: ENGLAND at September 24, 2008 1:44 PM

Ran hard for 30 min in park. Didn't measure distance but probably a little over 5k.

Comment #506 - Posted by: CowboyDave-M-31-180-5'8 at September 24, 2008 2:44 PM


Treadmill 2.5% incline 27:57

Whys that England guy running with dogs and fish?
I think maybe he one to many beers.

Comment #507 - Posted by: Kevin Seiwell at September 24, 2008 4:20 PM

46m 200#
5k outside 29:34

Comment #508 - Posted by: Jim Evans at September 25, 2008 6:43 AM


10k outside 57:32

Comment #509 - Posted by: HC25 at September 25, 2008 12:19 PM


Very Hilly course!

Also, busted out 18 Pullups and 50 situps right afterwards...for bonus.

Comment #510 - Posted by: Julio V m/30/5'6/192 at September 25, 2008 12:23 PM


5.7 miles


pretty slow, but on two hours of sleep and fairly stressed at work, glad to have worked out at all.

Comment #511 - Posted by: moglee at September 25, 2008 3:52 PM

3 mile trail run with first half uphill in 24 minutes flat.

Comment #512 - Posted by: Norma at September 25, 2008 7:19 PM

situp/squat/be warmup x 2
(sprained wrist from bad form on Grace)


Comment #513 - Posted by: g.luke at September 25, 2008 7:27 PM


Not feeling it. Taking an extra rest day.

Comment #514 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2008 9:13 PM


5km run (outside)


Comment #515 - Posted by: JT at September 26, 2008 12:32 AM

Don't like steady state runs on treadmills, so did:

5K row: 21:27

Followed by a light Isabel for practice:

45# - 5:55

Need to work on shoulder flexibility (still rehabbing -- but now with professionals)

Comment #516 - Posted by: Chris M_38/M/175 at September 26, 2008 1:44 PM

8K on C2 today vice 5K. 35:46

Comment #517 - Posted by: RB at September 26, 2008 7:51 PM

3km WU,
5km for time : 24:36
3km WD

Comment #518 - Posted by: Capt_Phil/m_48_181/France at September 27, 2008 3:54 AM

5K in 25:18 need to break 25 next time

Comment #519 - Posted by: DeMarco 30/175#/5'9" at September 27, 2008 10:45 AM

5k - time 28:00

Comment #520 - Posted by: JI at September 27, 2008 8:12 PM

Couru 5km en au-dessus de 30 minutes... j'avais mal partout + pas d'énergie pantoute, alors j'ai couru des intervalles sprints-marche; je dois être en train de pogner le rhume qui se promène ici.

Comment #521 - Posted by: bigmarc_nb at September 28, 2008 8:16 AM

just under 22 minutes

Comment #522 - Posted by: RICH IN ST SOMEWHERE at September 28, 2008 8:27 AM


Tom 27:55

we stayed together.

Row 5k 37mins

Comment #523 - Posted by: jmcneal at September 28, 2008 3:56 PM


I will do better next time.

Comment #524 - Posted by: Andrew m/20/6'2''/180lbs at September 28, 2008 8:06 PM


Comment #525 - Posted by: Jesse at September 29, 2008 7:50 AM


24:14 - Terrible.
Fuquay 5k course.
Just need to suck it up & push harder.
No Ipod next time to focus on interval speeds. Legs & lungs didn't feel too bad. Just ran too slow of a pace.
8/8: 23:21 at Myrtle Beach.

Comment #526 - Posted by: jrm at September 29, 2008 10:08 AM

23:13 on ancient unadjustable c2.

Comment #527 - Posted by: Spider Chick at September 29, 2008 4:57 PM

about 20 minutes, need a better means of timing than checking the clock before i walk out the door.

Comment #528 - Posted by: Will C at September 29, 2008 7:44 PM

27 minutes

Comment #529 - Posted by: Ray Apa at September 30, 2008 1:12 PM


Comment #530 - Posted by: scugs at September 30, 2008 2:42 PM

Did mile repeats instead. Outside with Coach. 3 minutes rest in between.


Comment #531 - Posted by: kunkle at September 30, 2008 5:14 PM

26:00 on hilly course

Comment #532 - Posted by: Lando at September 30, 2008 9:15 PM


28 mins 3.13 miles

Comment #533 - Posted by: yoandy at October 3, 2008 6:03 PM

MRH loop
M- 22:50 Pr 18:48
Edler PR 23:21
Godfrey 27:40
H- bruno cutoff 20:40 PR

Comment #534 - Posted by: Meyer at October 5, 2008 6:30 AM


Comment #535 - Posted by: Bman19 at October 10, 2008 7:31 PM


Ran 1K in 9 min.

First day of Crossfit!

Comment #536 - Posted by: Anne at October 17, 2008 10:12 PM



Comment #537 - Posted by: D Craig at October 21, 2008 7:41 PM

19:05 i ran i 5k in

Comment #538 - Posted by: mouse jordon at October 22, 2008 12:34 PM



Comment #539 - Posted by: elliott at October 22, 2008 5:26 PM

5k on treadmill level 12.0, except for sprint last minute.


Previously first time doing this I got 30mins so shaved more than 5 minutes off

Comment #540 - Posted by: Matt at October 23, 2008 1:30 AM

21.38 pushing 2-yr old in stroller

Comment #541 - Posted by: Schaller at October 23, 2008 4:34 AM

19.16. Coincided with a 5K race I was already registered in. Finished 12th out of over 500 registered. Only followed Xfit WOD started from about 2 mnths prior. 5K is mind over matter.

Comment #542 - Posted by: Schaller at October 23, 2008 4:36 AM

Ran 4 m: 29:23

Last 5K was on 10/12 in 19:15.

Some of the running WODs don't fit in with the USMC unit PT plan that day...

Comment #543 - Posted by: Honcho at October 24, 2008 4:46 PM
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