Aw man!

Going for a PR in this tomorrow!

BAH

Very nice, going to try this one with my new 20lb pack!

busted foot-- looks like i'll be rowing this bad boy. same distance or do i need to add?

Come on guys no need for substitutes here except for the deconditioned. Everyone is proud of their squat, Fran time, but not run time. This is all inclusive fitness. How many people know their Fran time, CFT total but not their last 5k time.. Food for thought.

Ha! Called it. My hands are shredded from all the pullups today!

Hopefully I won't have to lay down after this one tomorrow.

I hate running long distance! 3...2...1...GO!

John 3:16
For God so loved the world, that he gave his only son, that whosoever believed in Him shall not perish but have eternal life.

Thank you God!

Sounds like a triathlon day; 3 miles bike, 3 miles Stairmaster and 5k row (DJD both knees)

Honor Et Fidelite

FOR ALL OF YOU GUYS AND/OR GIRLS OUT THERE WHO ARE DOING THE BUTTERFLY KIPPING PULL-UPS, HOW DO YOU GUYS MAINTAIN YOUR RHYTHM? I CAN GET ABOUT 10 OR SO, BUT IT NEVER FAILS THAT ON 11 OR SO I GET ALL SCREWED UP. ANY SUGGESTIONS ON TECHNIQUE THAT MIGHT HELP GET ME PAST THAT 11TH? I APPRECIATE ANY AND ALL HELP!!!

"...IT'S BETTER TO DIE ON YOUR FEET THAN TO LIVE ON YOUR KNEES."

damn...i wanna do this wod. but im taking 6 weeks off to do starting strength

woohoo! runnning... my favorite... no. wait...
it isn't but it is Rx'd so I'll do it.

Coach knows hands are tore up after yesterday. Good call.

#10
When I'm realizing that my butterfly rhythm is getting broken, I focus on 2 things:
1. rearing my legs back and swinging them forward (rowing the air?) as hard as possible.
2. NOT getting my legs back into swinging position as fast as possible - I have to intentionally wait a half second before I bring my legs back again for the next kip.

this should be fun. i feel like my vibram fivefingers are now "broken in"...more like my weak feet and calves are ready for the load. i'm diggin' barefoot!

get some

So question about pullups from yesterdays WOD.

When is it OK to kip?? Is it OK unless otherwise stated. Sorry I am still pretty new and just wondering.

Question for anyone. I do another sport, and sometimes miss the WOD. When it's light like it was 10/21, I will often combine it with the next days. Any reason I should not do this?

#14
I did a 7k run tonight in my vibrams and it was awesome(5k was the longest I had run in them before). Real barefoot and Fivefinger barefoot are totally the best thing ever. No more knee pain!! (Though the transition sure hurts the calves, but in a good way)

just did the burpees and pull ups x10 rds.

29:50.

terrible time, but great workout.

Yes!! Finally something I'm good at. Just spent the last month in a high altitude city overseas. I'm ready. btw, tonight's WOD kicked my a**.

Sweet video Ramstein. Way to represent our military getting after it in Germany!!! Hopefully I can add to that love once I hit Stuttgart in January.

Today's workout was a ballbuster; well, what am I talking about? Every day's workouts are ballbusters. Looking forward to the 5K. Shooting for a sub-21 minute. I am doing my up-hill. By the way today's time was 24:00, not good, but it was a very hot day in the sun city.

Carlos

26:29 (pr)

Run 5 K

I actually did this today.

Check out Brent Burns at CFMN. This is not your average, pretty boy NHL hockey player. He's one of our best and never afraid to get his fake teeth knocked out in a fight. Getting his butt kicked by Crossfit was fun to see.

Well done Damian!
juli

Alex Europa and Justin Lascek,

I do appreciate the concerns, feedback and honesty.

I take in all suggestions and I am very open minded about the fittness and training. I never shut anyone out, I will never be offended by the questions or concerns. I always appreciate the training partner that will tell you strait out the opinions and thoughts with honest criticism. With that, I thank you.

The reasons for me doing the extra cardio? Trimming more. I have the stubborn final five ponds that I have been trying to work off. (69"/ 174) Running routes are limited. The elliptical every once in a while breaks it up for me. I am as they say a hard gainer. It is very hard for me to "mold myself" how I want. I know that it all comes with time, it has been taking a long time. I am constantly gone and it is very rare that I have a work out partner or someone that knows what CrossFit is. I have worked out off of "feeling", am I satisfied with the work out? Did I give it all today? Did I leave something out?

I have never had the privelage/ honor of being coached by the experts or one that has. I thank you for the comments and suggestions. I will take heed to the warnings and slow down. I thank you for the advice and looking out for me.

GO RAMSTEIN!!! hehe...I went to Ramstein High School. C/O 2000 baby! Now if only I can get the video to open up.

IS anyone else having issues with the videos? It's like one day the video just buffered FOREVER. now none of the videos from the main site open for me and I have to wait until they get posted on youtube.

the video doesn't have sound. is that right or am i having a personal computer issue?

Neat video on Brent Burns. I picked him in my playoff pool last year as a dark horse. Unfortunately the team faced a very hot goalie against Colorado. Too bad, I could'a bin a contenda.....

Oh jeeze. I guess it's the perfect way to get ready for the PRT. Running and I have a love/hate relationship. Lately it's been more hate. I will do it though. I think it will be much better once I can actually go OUT and run. So tired of treadmills. Blah!

Oh, on a funny note yesterday while we were taking out trash some guys were talking to other guys about how I'm able to keep up with them. They were like "yeah, she'll get in there and lug the big gear right there with us." Then they said "Pretty soon she'll be able to come work out with us." I laughed and said "Naw, I don't limit myself like that." I've tried to get them to Crossfit with me repeatedly, but they're stuck on their "must get big"/muscle mag attitude. Maybe I'll get them someday :).

Grab the Kool Aid and GET SOME!

Col McCoy,

Have you introduced Friday morning Sufferfest to the joint community? DNR and F*** me Agnes are the worst.

Get Some!
Maj Katz

Una pregunta for my more experienced Crossfitters. I have a friend who's training for a marathon. He has a set plan that he's following to get ready for it, which obviously involves strictly running. He's told me that he wants to incorporate some strength training so he'll stay proficient for the PRT and other things. Right now he's simply incorporating a pushup and situp routine before or after his run. I hesitated to offer up Crossfit as an option because I don't know if that would be too much for him since he's gotten up to the part in his program where some days he runs up to 9 miles, soon to do more. Would it make sense to incorporate the strength CF workouts and just leave out such days as the 5k and such, or is that really too much to add into a marathon program. I'd love your guys' advice because you all know more way about this stuff than I do. I am just a young grasshopper for now. Thanks, I appreciate any feedback.

CFWU x3

5k 22:51

Hey, that's my gym in the video!

Chris

#30.
I,m doing CF and I´m a runner too. Used to do running only to practice for races. In June this year I switched to CF and CF Endurance as a training method. I try to add 1-3 CFE WODs every week on top of the CF. Have only gained strength, speed and stamina since then. No drawbacks as I´ve noticed. I will do this training ONLY ´til next Stockholm marathon in May2009. No more Long Slow Running for me.

Feeling a bit beat up -- a 5K seems just right. Thanks Coach!

Comment #10 MASON EWTON

While i do my butterfly kips, i do it on the 45 degree edg of the bar, i find the wider the grip, the easier it is to get a good motion in the shoulders and from there is all how you control your legs and the hips. If you pull to much with the arms and dont use the legs your rhythm is going to such, so keep those legs back at the top of the pull up and control the fall down with your shoulders.

Its quite difficult to explain haha hopefully you practise more and find your rhythm

m/38/6'3'/220

instead of running 5k, i just ran for 45 min. 5.6 miles. not blazing, but i will take it. i needed a good run.

#30
I agree with Sissyphos (#32). I am an ex-distance runner, but I've had a look at the CrossFit Endurance site, and it looks like a great idea to help one train for a marathon. They incorporate the CF WOD's with their own WOD's. Have a look:
http://www.crossfitendurance.com/

A side note...I typically do the WOD's at a gym by myself. This makes the heavy workouts, i.e. Snatch, Back Squat, bench press, etc... difficult to do since I don't have a spotter. Does anyone have any suggestions for these? The other day when we did the Snatch, I felt like I could probably do more weight, but without a spotter, I'm afraid of bailing out of the lift and dropping the weight on the floor. Obviously, my gym doesn't have rubber plates, so if I bail out and drop them, it makes a big scene, and management will probably chew me out.

thanks!

32/M/170

MY SGT LIKES TO RUN STAIRS. WE RAN A 10 STORY PARKING GARAGE THEN DOWN 10 FLIGHTS OF STAIRS. THEN BACK UP THE STAIRS, AND DOWN THE RAMPS OF THE PARKING GARAGE. DO AS MANY ROUNDS AS POSSIBLE IN 45 MINS. I LOST COUNT BUT THINK I COMPLETEXD 5 1/2.

MY 5K TIME IS USUALLY 25:00-26:00 MINS. SO I USED THIS THE SUB WOD

I have a pulled poreneal tendon that is still tender, so I'm going to row this one. I normally do my 5K in 27 minutes, so I'll just set my rower for 27 minutes.

cfwu x 2

3 mile run

25:30

previous (9/19/08): 22:18

Nice job CF Ramstein! I miss those pull up bars.

Crossfit Ramstein, hell yeah!

5k in 30.26

Rubbish time. I had a ridiculous stitch for the whole damn run. I did enjoy it though.

22/m/180
Subbed 3 FOB Hit laps
19:29

M/41/6´2"/195

5K in 24:13

To all if your having problems with the "ramstein" video just go to our website you should be able to download it from there and this 5k sounds good

38/M/178

Saving 5K for tomorrow in Barbados

OHS 85lb
DL 185lb
Ring dips
KB swing 62lb

40-25-10

27:10

22:30, treadmill @ 1%

M/32/189

Yeah finally posting decent times compared to all of you animals out there!
24:46

M/31/6'3"/200

Headline: CROSSFIT TURNS BACK THE CLOCK!

Warm-up: Shot around for 15 minutes, dunked a basketball for the first time in seven years. Then did it seven or eight more times for fun.

5K: 21:49 on a hilly course.

Conventional Workouts 1996-2008.
CrossFit Since Feb '08.

Starting weight: 230
Current weight: 200 (but who really cares?)

Consistent Posterior Chain Work + Constantly Varied + Max Effort (Reps or Weight or Both) = Injury Prevention, Weight Loss, Power Increase, and look better at the beach (but who really cares?).

Thanks CrossFit.

M/37/74"/285

Sub Row for the Run
5K Row 24:32

m/6'1/188/28

5k

22:03

m/27/6'3"/200
5k - 20:09 PR!!!!

i hate running...no really i hate it, which makes this PR even more enjoyable

At last! Hoo-rah running time

40/m/176cm/71kg

As rx'd

22:52

Haven't posted in a while... Did Monday's WOD yesterday b/c I ran 4.0 miles w/ improved time.

Results of the 20min WOD = 5 rounds +5 thrusters...can definitely do better.

I'm glad that Coach decided on the 5K for today - I was planning on 5 or 6 miles... I'll settle for a fast 3.1 w/ a goal of under 24:30 (7:54/mile)...ugh...

Runnders: Since starting CF in May '08, I've definitely improved on my running time and my knees aren't achy anymore... still having crazy PIRIFORMIS madness going on back there but not as bad. Anyway, I am attributing the improvement on better use of my hips/quads/hams in the motion not to mention the increased endurance. Good stuff...

BEARS, BEETS, BATTLESTAR GALLACTICA ... GO!
peace...

P.S. www.mapmyrun.com can you figure out your running route.

yesterday's workout was first with crossfit. i did the burpee/pullup wod in 40:11, how bad is that?

Hey Guys - quick question...

I am running a couple of days behind on workouts, so today I just did the thruster/hang clean/sumo deadlift high pull workout. After about 12 minutes my back began throbbing as if I were suffering spasms (and I've had them before) and caused me to stop my workout. I did a good warm up and used good form while doing the workout. I also suffered this type of set back when doing "Mr. Joshua" a couple of weeks ago. I assumed that was related to the high dead lift weight in that workout. However, I did not suffer the same issue when doing 5 x 3 heavy dead lifts a few days after that. In both cases of having the pain, after about 15 minutes of resting / stretching I'm pretty much back to normal. I have been crossfitting for a few months and get through most workouts in pretty competitive times (or weights or rounds) - except for those with a lot of pull ups, grrrr.

Any thoughts?

#56 - That's great! Welcome to the CF Community, Matt! You'll definitely improve as you continue to forge elite fitness. Keep your form in mind at all times.

Sorry for all the typos on #55... proofread, proofread, proofread!
It's waaaay too early

28/Male/197/5'11"

5K

Time: 24:02

@Comment #56
It's not how bad you do on you're first WOD it's whether or not you finished it. You did and good job for staying with it. Keep up the good work and continue to train hard and faster times will come.

Doug

38/m/236

28:51

ran at my house (I love living in town)

27:59

not great, but better than last time. it was also 31°F outside when i ran, so i feel good about it.

to matt #56, keep up the good work.

Just happened to do a 5K fun run this morning before checking out the Cross Fit WOD. Thats cool. In Kuwait now waiting to go into Iraq.

My time 25:35
Stillwell's time 24:10

22/M/6"2/200

24:56. I don't do much running so I wasn't sure about what pace to set, though it turns out I could've probably shaved off some time as I flat-out sprinted the last half-lap (200M) and still felt like I had a little left in the tank.

Side-note: when my roommate and I started crossfit back in September, there was a 3K run that we struggled on .. we probably finished it in like 18 minutes and were completely gassed by the end. It is completely amazing to me how much my overall fitness level has increased since then by simply doing a half-mile run, 5 minutes of stretching, and the WOD every day. I live and breathe Crossfit now, and things look nowhere but up from here.

Thanks Coach!

damn this one is gonna be nasty. It about 4 degrees in monteal let's hope this cold air doesn't kill my time.

M/47/6'/184

23:12

#64: I feel ya. I ran at 7AM here in Toronto and the temperature was hovering between 0-3 degrees C.

I just have to share this. I ran a 5k race this past weekend with a time of 18:59, PR by 32 seconds. Last year, after traditional triathlon training for a 1/2 ironman, my PR was 20:07. Since January I have only done Crossfit, and the occasional CFE WOD. Just wanted to let you all know that it is more then enough to improve your 5k times with just crossfit.

Thanks Coach!!

24:22
took 2 minutes off last time
27/m/180

all of you are slow.....15:57

Mark: 5k row - 20:10
THeresa 5k run - 29:26 (and didn't walk! :)

where is the substitution list? I know I have seen it but can't this morning. Not enough coffee yet.

I am looking for the sub exercise for the GHD.

Mark

150 5'7.5" 33 yom

as rx'd 22:26 PR

28 seconds faster than last time and wearing 5 more lbs of clothes than sept wo as it is now dark and cold at 6am in the northeast-

28/M/140

Quit distance running 2 months ago due to repetitive injuries, ITB syndrome in my knee finally sealed the deal. This is the first run back since then, the knee started acting up at 2.5 miles so I stopped right there.

2.5 mi - 20:57

26:10

did a half work out from yesterday to make up for the off day
6 PU & burpees
10 rounds

climbing later

That's 5 kili-meters?

Sorry, I don't like killing anything, even if it is meters.

I know, it's lame, but I heard that last night and giggled for half an hour. I was kinda hoping today would be a 15K cause it would make more sense than to fuss about a little 5K. Running is not my thing, even though I'm trying hard to make it so. I'm shooting for anything under 30 minutes.

p

23'50" in Saturday's 5k Fall Classic (road not tread)

#15 - It's always okay to kip (you're using the power generated by your own body to get your chin over/chest to the bar) unless you're training for a deadhang pull-up competition

#16 - 10/21 was light?! Did you notice the 10 rounds part, not do it for time, or are you super-human and it was easy for you?

#56-Keep it up! You will see results so quickly and your times will just keep improving! I have only been doing Crossfit for a month and am amazed at what I am seeing. I am totally addicted to it and look forward to the WOD every day!!

Just wanted to weigh in on the 5K WOD today. I ran a 5K last weekend at the annual "Framing for Families" run to benefit Habitat for Humanity here in town.

Long story short: I participated in the CF Running & Endurance cert back in July here at CF Atlanta. Learned a TON from Brian about POSE running / diet / trigger point / mental toughness, etc.

Last year's time was 29:45, this year, after doing the "homework" from the running cert., posted a 24:55.

Never said I was fast, but I'll take a nearly 5 min improvement in time any day. Best part is that I don't have shin splints any longer.

I highly recommend the cert to anyone who hates distance running as much as I do. I have progressed to the point where I don't mind the 5K and occasional 10K WODs.

25/5'9"/138

25:55 in The Shores (=hilly).

Approx 5k (3miles) might be slightly under or over not sure)

Did it in 20:29

shaving approx 6 minutes of the same run last time.

Half -intensity week
2.3 miles - 15:54
(6:54 mile pace) Felt good but freezing in the Northeast this am.

Comment #69 - Posted by: james
"all of you are slow.....15:57"

We all can't be you, James, and thank God for that!!

36/m/71"/180lbs
Mission Trails Grasslands loop from my condominium and back.

29:23

M/27/6'4/190

5K 22:54

WTC

M/46/6'/175/6100'

23:40
hills involved

M/27/6'/200
26:00

Did 5K row since I canot run because of my new hip. 22:15 (PR). Nice to have no pull-ups but I did buy into the pull-up challenge today since pull-ups kill me on any timed event. Looking forward to Friday.

bw 165

25:23 as rx'd

21:29, My Catahoula Leopard (Benji) drug my butt the entire way.

http://www.doubleott.com/

P.S. the true xfit dog

31.25 5K plus some.

24:57

m/32/180/5'8"

25:00

Finally, a Rxd that I can do...

will post later...

F/42/5'6/124

made up yest. wod

12pu 12burpees x 10 rnds

27:48

Recovery week from half-marathon sunday... start running again next week... only CFE Row intervals today.

3 miles in 19:40(PR)

In my metcon induced haze I cut off the treadmill in victory at 3 miles only to realize that I had about .1 miles left to get to 5K. That pace would have had me there around 20 minutes which I'm really happy about. Thank you Crossfit!

25:20
dusty in baghdad today

#69 james

Great 5k time, BUT, tell me you also have a CF total of 1000 or even 900 and then we'll be impressed. It aint all about running here bud.

5k 18:56

I got 3.08 miles on the treadmill and tripped the breaker. Times was around 22 minutes.

Male/26yrs/6'0"/170lbs

5k 21:02 (outdoor 39 degrees)

The run was cold, windy and slow, but a character builder none the less.

M/27/5'9"/187

As Rx'd

25:13

Can someone provide some good recommendations for team competetions? Something CF for sure but maybe the less technical the better as there won't be an official judge, rather this is just a friendly competition. Any input/ideas would be greatly appreciated.

m/40/140

5k 25:47

some dickhead at the gym stole the special inserts i have in my running shoes so no 5k for me today. who steals that out of someone's shoes?! that is just gross.

#88 falloutshelter

Yeah, but they're cool dogs so it's worth it!

#104 Nads

You must've done something to them to deserve that!!!!!!

M/25/165/6'0

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

As Rx'd

22:25 (pr)

Last time 23:11 on th elliptical.

23/M/150

As rx'd 20:37.

Nice job Crossfit Rammstein! Thank you for your service!

Amy 38/63"/125ish

5K on Virginia Tech's XC course - 23:13. Not blazing fast, but not terrible. Can't even remember the last time I ran more than 400m, I was fighting L ham/adductor cramping the whole time, and my L ITB was painful the second half.

"Quit yer whining woman and run faster!" It worked pretty well ...

It's official, Beasty is back.

First game of rugby for 7 years, and not only did I not disgrace myself, I did better than I expected. The fitness part of this is due in large part to the last 2 months of Crossfit. I more than held my own in the front row of the scrum, and made it to rucks and mauls before younger players playing in the positions that traditionally need the most fitness and speed.

My only problem now is fitting in crossfit AND rugby training. Any advice gratefully accepted.

I'll skip the 5k today, if you don't mind.

Beasty

250lb/40/m/5' 11" Prop Forward

I've added like 3kg since I started CF almost a month ago. I started partly because I couldnt do MMA training like I usually do because of a knee injury.

Probably a runners knee, it really bugged me while working on the ground and with takedowns so I took a break from it since it had bugged me for a couple of weeks and didnt get any better.

After about a week of crossfit and stretching my knee started to feel better. I guess air squats really helps for the knees. Today was the first time I dared to run at all.

5k as Rx'd 21.10

Really happy about running without pain today! :)

Was really sour in my lower back thou.. :P

We are trying to start crosstraining for our advisory class at aldine high school in houston, texas. We will do our workouts on our own and report them the next day.

For yesterday's wod:

moises huerta - 23:12
dmitri jones - tri pds, mil press, rows - 60:00

Subbed Rowing

19:30

WOW my 2nd day walking, in a normal boot in 7 months. {orthopaedic trama}to the left foot crushing :O

I was over zealous about my 1st day but I would not deny myself a rxed wod or 2.

I did the thruster, clean, SDHP workout as rxed 12rounds in 20:07 and about an hour later did fran rxed 5:07 over 2mins slower than my best. droped the thruster 3 times and came off the PU bar 5 times.

it is going to be 1 day on and 3 day off me

M/225lb/6'3/33yo

San Clemente Islands First Annual Pier to Anchor Graveyard 5k. 1.55 miles up a 4 to 7% constant grade and a knee bashing 1.55 miles back down the same grade. Tight hamstrings lead to excruciating lower back pain up and down.

33:10

Did my usual 2.9 mile loop. Set a pr of 22:48 (PR by 1 second ;-)

5k - 31:21

Question -
I want to make a CrossFit iPhone app. Does anyone know who I can get in touch with at CrossFit?

Thanks.

M/23/196

5k- 23:32

56/M/6'/204
First time I've been able to run a 5K in about 2 years due to various problems, including gout, knee and foot problems, etc. I would have been a faster if I hadn't had to wear winter clothes and a 20 mph head wind for half of it.
27:14, 6 minutes slower than my PR from 2006.

CFWUx3
5K - 22:14
Indoor track: 9 laps/mile

Any crossfitters out there race bikes? Cyclocross? Notice improvements after doing crossfit?

Just noticed the message board, probably should have posted #122 there.
Sorry 'bout that...have a good 5k run!
I plan to start CF after a current program is done in a few weeks.

20:21

Close to a PB, even though I am running 1/3 of the amount I used to since joining Crossfit.

Ian M/42/5'9"/158

Mismeasured my run...

3.76km - 19:24

M/39/6'/245

28:32

*****************************************************************

Hey guys, I've got something I'd really appreciate some advice on...

I had done yesterday's WOD this morning, and ended up getting a disappointing time (just sub-25 min) because of my hands. For the past couple months, pretty much every day I've done 100+ pullups I've managed to rip my hands (I'm thinking knurls on the bar plus kipping is the culprit). I don't particularly want to use gloves, but today using athletic tape didn't quite cut it, and needing to retape or readjust the tape before every round of PUs to try to protect my callouses added A LOT of unneccesary time. I'd really appreciate any suggestions as to how you guys avoid ripping callouses, since it's become a nucance and not letting me truly explore my limits in WODs like this. Thanks in advance!

28:03

As Rxd

Is anyone on here from central Ohio? If so where do you train? I live in Circleville and the training facilities are not crossfit equipped. Most workouts cannot be done as prescribed.

m/5'3"/155/29

5k
26:26

# 13 LF
# 21 PEACHES

THANKS FOR THE INFO. I'VE BEEN PRACTICING AND WILL CONTINUE TO DO SO. HOPEFULLY I CAN GET THESE BUTTERFLY KIPPING PULL-UPS DOWN SO MY WOD TIMES WILL DECREASE.

RAN 5K (3.1 MILES) THIS MORNING...A LITTLE CHILLY IN WHITEWRIGHT, TX. HAVEN'T RAN FOR DISTANCE SINCE THIS SUMMER, SO MY TIME SUCKED A LITTLE...29:45. I FINISHED UP WITH AN 800M RUN BECAUSE I DECIDED MY TIME WAS TOO CRAPPY TO QUIT ON. FINISHED 800M IN 2:45, NOT GREAT, BUT DECENT CONSIDERING I JUST FINISHED 5K.

M/32/172/5'10"

2 miles in 16 minutes, Squats, including a new PR of 340#x5reps, Thrusters and Dips. Great Day.

M/48/153/1-1-06

Did ystd WOD 10 rounds 12 Burpee/12 PU
Details there.

20:48

Shoulder not too very happy with me just this minute...

5K 22:08

cold rain & snow this AM in central VT. Felt faster today, but watch proved me wrong. I really would like to break 21, but can't seem to get there. At this point, I think its mental - as my WOD times continue to drop (after a plateau in Mar & Apr).

previous 5K times for 2008: (all on same course ex. TM on 3/11)

9/19/2008 21 mins 48 secs
8/12/2008 21 mins 40 secs
6/23/2008 22 mins 10 secs
5/15/2008 21 mins 15 secs (race)
5/1/2008 21 mins 34 secs
3/11/2008 22 mins 9 secs on TM@2%

26.m.6'4''.225lbs

Still reeling from my back injury from last weekend. Tried to do Monday's workout before the 5K, but after 3 rounds I felt like I was hurting more than helping.

5K on TM battling the back pain: 25:20. Over five minutes slower than my PR, but I got it done.

M/41/6'02/190#

38 degrees and flurries

23:14

21:15 on treadmill (PR!)

For people that run on the treadmill as well as the road, how do you times compare?

20, m, 70kg

21:02

#30 - Check out crossfitendurance.com they got a whole new way of training for long distance runs like marathons.

did 5k outside today in 19.20, rain pissing down:S

M/32/187/6'

22:08 -- shooting in the 21 range, grrrr.

splits:
mile 1 - 6:50
mile 2 - 14:00
mile 3 - 21:28

As rx'd 21:00 minutes.

Male/37/5'10"/183lbs

As rx'd 27:49

m/39/6'1"/200

22:09 as rx'd

JMac:

Nice post a couple of days ago replying to Nic. Just wanted you to know that someone read it. I agree on all points. Thanks.

M/65/6"2/220#

5K 36:20

Had to make up the 120 pull-ups from yesterday, which took a lot out of me before the run.

3 miles: 24 minutes

CFWUx3 weighted sit's and back ext.with 25lbs
Run 5 K

time was 26:35

3x5sets of deadlift 210lbs
1set5 deadlift 225lbs in the spirit of Vanessa and Scott.

M/31/170
5K Row : 19m29s (PR)

“Murph” as Rx’d (w/20lb. vest), 1:04. Did this with the good folks at Front Range CrossFit who hosted this event to commemorate the anniversary of Murph’s Medal of Honor. It was a great way to mark the day, and I appreciated being schooled by a few of the beasts that I think Skip keeps in cages in the back of the box. That workout is a different deal wearing a vest, yo. I can see that I need a whole bunch of work on my pull-ups, think I might build in a 3x per week pull-up practice session or something like that.

Thanks to Skip for opening his gym to the general public and for doing it, like so many other CrossFit things, for free and with a friendly attitude. It was cool to see a genuine, no-kidding CrossFit box in person for the first time.

went for a run aimlessly around the neighborhood, 20 min 4.2 k according to google pedometer

Cleans 50x2, 70x2,90x2,110x2,100x1,90x1,80x1,70x1
Heavy Clean Pulls

21:42 (9 seconds over last 5k)

Ran my old route from my garage. A PR by about 10 seconds on this route. I remapped it today and it looks like it is ~28m over a 5K so this could be a true 5K PR!

Hey ya'll. Just saw this new contest that can win you a new C2 rower.

Details here: http://www.concept2.com/us/photocontest/default.asp

33 yom 220 bwt

wod as rx'd on track
time: 23:15 new pr by 1:04

M/208 42 yrs old. 3.2 miles 28:40.

M/22/6'2.5"/211

Run 5K
30:25 (new PR)
old PR was 31:36. Go me.

m/41/162/6'

as rx'd:

23:54

I decided to add 2 others clicks just for fun..

7 k's ran outside, done it in 26min58sec.

I cant do muscle-ups but I can run lol

Mark
Row 5K 20:45.8

28:08

m/38/189/70"

24:16 - Splits 12:20, 11:16

M/32/6'2"/190#
3 miles 20:38

boooyaaa!

Henry

m/19/145/66''

5k (3.1 miles) 22:10. I ran way hard on my first mile, then steady for the next two. Great workout though, I feel energized

CFWU
5K (on TM): 22:50

5K

23:24

Knee issues are keeping me from running so I subbed Monday's WOD from CFJax:
"Just Another Manic Monday"
1 TO 21 OF THE FOLLOWING FOR TIME:
-pull ups
-push ups
-sit ups
Looks like 1 pull, 1 push, 1 sit, 2 pull, 2 push, 2 sit...

As rx'd, time: 34:37, Max HR 206(PR)

Thanks Coach!

as rx'd

23:04

#127 -

Hand Care – Part 1
http://www.crossfitvirtuosity.com/blogs/articles/154-ive-got-to-hand-it-to-you

Hand Care – Part 2
http://www.crossfitvirtuosity.com/blogs/articles/162-ive-got-to-hand-it-to-you-part-2

Hand Care – Part 3
http://www.crossfitvirtuosity.com/blogs/articles/172-ive-got-to-hand-it-to-you-part-3

Hand Care – Part 4
http://www.crossfitvirtuosity.com/blogs/articles/199-ive-got-to-hand-it-to-you-part-4

CFWU,
As Rx'd
26:00, 3.35 miles

Did Fran as Rx'd for the first time today, 8:35. Any suggestions for improving thrusters, other than keep practicing thrusters, front squats, and push presses?

M/31/6'/194

~3mi
~22min

5K

37:20

CFWU

5k on my home course

23:03

Thats a PR for this particular course, which was previously 23:31. However, I ran 22:26 in an event once. Still pretty good considering. I am definitely ready for tomorrow's WOD (rest).

20:14
on the treadmill... yum

36 M 170

21:56

33/M/183/6'00"

AM - 10 x 1 Minute MMA-style Sparring Rounds

PM - Run 5k as rx'd: 25:33 (Not a pr by several minutes)

Just happy rest day is coming.

Dan D.
www.CrossFitStickers.com

M/29/195/5'10"

5k 18:42

The only thing I really do well out of this...lol

5k - 29:59

Better than last time and anytime I can get it in under 30 minutes, I'm happy.

Almost 34 min. Sucks.
Lost 25lbs on strict zone and added 3 min to my 5k time. Gonna try adding more fat to my diet & see if I perform better.

39m:10s as rx'd

I am not by any means a long distance runner; thank God rest day is tomorrow

23 min as rxd
First and last km steep hills :)

Good Day to all,

Spending good time with my daughter after last cycle of training recruits. I plan to either run this tonight, or in the morning on rest day. Will post once I have ran it. Looking forward to more. Been loving the crossfit and ow it fits into my own athletic needs and fitness goals. Thank you Coach and all who embrace the best.

Semper Fidelis and God Bless

Making up for yesterday with soemthing easier on the hands.

10 rounds for time of:
5 60kg snatch
5ea 32kg 1-arm kb jerk

15:36

m/22/6'/198

Seems like a lot of people skipped today's WOD. I'm taking a cycle and a half off (6 days) before I start back up on the WOD.

For those of you posting, hope you enjoyed the 5k. We've had beautiful weather in south Georgia, and it's a shame I missed this!

#111
Crossfit IS rugby training. You could work your legs a little heavier but other than that Crossfit is perfect for rugby. I play rugby at Mizzou and we have a pretty good team, and a lot of the players do crossfit in and out of season. Even our props do crossfit, and I play second row.

Keep up the crossfit its great for rugby!

M/19/5'8"/164

17:29. Went out in 5:46 missed second split and closed in 5:31. Too lazy to do the math, to find the second one, odd, because i'm a physics major...

anyway, should be getting that time down, I'm still mid recovery from that Baltimore Marathon.

Peace and Love to you all, can't wait for Friday's WOD.

And if anyone is doing crossfit in College Park, MD please, for the love of all that is holy, let me know.

As Rx'ed

32:12

25/m/5'11"/175
played 1 hour of basketball with 15-18 year olds from our basketball team at school
may try to run my 5k later, but that hour was a good workout with younger athletes

5K-22:17 NEW PR! M/5'9"/165

This is great timing. There is a Company sponserd 5k this Friday night. Nice to know what I'm going to have to do to beat that mark.

26:20

1x river loop -- starting at yhill then back up to bside bridge.

M/22/6'/160

5k as Rx'd - 21:45

Not so good considering my PR is 20:31, but I guess you can't expect to PR everytime. Might give it another go at the end of the week though.

19:25 Slow compared to the 18:32 But wasn't feeling it all too much today. Did back squats yesterday....so?

M/30/6'2"/260lbs

36:08 (as Rxd)

Man, I suck...

subbed 5K row

26:22.1

First 5K row since the end of February when I started crossfitting. It felt great.

I went outside figuring I would try walking the block as my lower back is still in agony from my version of Diane. I attempted a few running steps and found it didn't hurt so I started at a very slow pace. Felt better when I started up the little hill outside the house and was soon running at a moderate pace. My back did not bother me until I started down the little hill and I did the old heel strike to slow down - shooting pain up my back put an immediate stop to heel striking. What a coaching cue!

Finished the entire 5k run in 24:03 despite the very slow start.

Thank you Brian MacKenzie....Pose running made this run possible despite my back.

M/52/175
As rxd= 23:24

5K on SMC track
21:07
Worse by almost a minute. Real hot out, 120 burpees the day before, lack of effort, ran out of excuses.

Jodi (F/30/108)

Threw a 500m row in my warmup - 2.08.7. Felt good.

Bench Press (Paused)
45x5
65x1
85x1
105x1
115x1

Overhead Squats
40x3
50x3
60x3
70x3
80x3

HSPUx5 (I think this is a PR)
HSPUx5 (this is definitely a PR)
HSPUx5 (another PR)
HSPUx4 (DAMMIT - too rushed)

5k on treadmill, 21:26

30/M/180

Ran a 5k last rest day. Trails: 23:52.
Completed 10/19's WOD today: 9 rounds.

As Rx'ed ( Tredmill )

Though today was a PR for me, but i was wrong after looking at my logs from www.logsitall.com

Time: 23:30

PR: 22:48

Need 2 get back to my old self

m/37/5'11/190

5k 28:34

29.04 as rxed
(25.30 still pr)

24:52

M/31/155

Ran this on Monday...included some hills this time. 20:47

m/39/5'8"/160

23:23 PR I guess

I have just never ran this fast and timed myself. Did it on a treadmill. I don't like running in the cold. I hate running altogether. Now I have to run faster next time. Did the workout in the AM and a 15 mile mountain bike at lunch. Ready for the rest day tomorrow!

26:20

Arggh. A minute and a half longer than August. On pace halfway through, but then the heat, and the last couple day's workouts bogged me down; just pushed too hard on last night's bike ride. Avg HR 185, peak 195, rec 61. At Soquel High.

Kevin (184),

I agree. Crossfit has provided a faster and greater improvement to my rugby fitness than combined circuits and weight-training ever had (not least because the exercise intensity combined with the use of bigger weights in a single session has left me with a greater available recovery time). My snag is that my skills are rusty, and I need to devote time both to technical training and conditioning.

How do you combine the 2 ? At present endurance levels, a lunchtime crossfit WOD will leave me little in reserve for evening rugby training.

Incidentally, who do you play for ?

Beasty
250lb/40/m/5' 11" Prop Forward

Kevin,

Sorry, I meant to ask where do your team play ?

Beasty

I ran a course that my friends and I refer to as the hill of death. It is located in north ranch, california and consists mostly of steep uphill sections. I did not measure the length exactly, but it was probably a 6-7 k if I had to guess.

Rowed for 27 minutes (my normal 5k run):

5813 meters

f/27

Couldn't make myself run today. Feeling sluggish and gross. May have something to do with yesterday's chocolate chip cookies. Sugar IS the food of the devil! :(

Subbed 5k row
21:13 (30s off PR)

Avg 500m 2:07:1
Best 500m 1:52:4 (but it destroyed me)

24:51 PR on today's 5k course that's pretty hilly.

Although Saturday I also PR'd a 5k in 55:17 which was even more hilly (some would say mountainous).

m/36/190

as rx'd

26:37

around poets corner 13:57

27/m/181

As rx'd
25:29

45/181

I'm always impressed with the many fast times posted for the 5k, especially since I always struggle with it.

Today was 26:16 on the treadmill at 1%. This is about 2 1/2 minutes off my best but I'm quite excited since I ran the whole thing in my VFF. This is my first run over 800m in these and it felt good. The two things that stuck out the most: much less oxygen consumption, not nearly as winded and secondly a slight calf pain but that was to be expected from the forefoot running. I'm looking forward to more time in these.

m/26/602/200

time: 32:10

1st off, I HATE running.
2nd off, I ran 2 miles straight on treadmill at 6.5 which is the farthest i've ever run, THX crossfit!

3rd I attempted the crossfit style running, loved it. Except my calves are KILLING me... normal? e-mail suggestions on why please, I do not search back for answers since e-mails are easier!

25:54
The run consisted of many hills so I was pleased with my time

M/39/5'6"/193

Maybe I should take Mrs. Speal up on her cookie offer...

Still - at a leisurely 34:25, I did way better than last time. Shins aren't killing me today, and my knees weren't complaining too much.

Took a short walk break for 1/10 right in the middle.

28:47
Very hilly run
F/27/128

M/24/5'10"/155

CFWU x 3 (rowing muscle-ups instead of PUs and dips)

As RX'd: 24:16:94

1st mile: 7:31:46
2nd mile: 15:25:35
3rd mile: 23:24:93

I actually ended up running an extra 1/9 mi since I was reading my split counter wrong, bringing my total run time to 25:01:22. That final lap I sprinted and felt much closer to "getting" POSE, feeling much more effortless by concentrating on striking the ground directly under my center of mass (which made me think I still usually strike a little bit too far ahead). Tried pacing myself much more this time, which resulted in over a minute better than last time.

Danielle: thanks again for the email, I really appreciate the tip!

Take care!

Im new to the Crossfit WODs so today I wanted to get a benchmark to go from. So I did the infamous Fran in 9:40. Not a good time but it leaves plenty of room for improvement. It was the first time I did 95lb thrusters and my pullups were from the racked barbell at shoulder height so my legs were folded up. Its hard to believe theres people that can do that in 2 minutes.

20:46, not at my best today, still planning on going sub 20 this year.

So I have been doing crossfit for about six weeks. 3 weeks ago I quit running altogether, unless RX'd. Before that I would run 3-5 miles 4 times a week. Ran my 4 mile course today (6.4k) at 27:42 which is 48 seconds faster that my PR for that course! I have never felt so good during or after a run, especially on one where I imroved my time. Crossfit is amazing, I'm hooked for life!

3.01 miles 21:49. Little slow and alot windy but i'm fat and run slow ha.

m/68in/22yr @ 173

m/180/5'10

time was 22:50 which is a PR. one second faster than my last 5k.

5K - 24:58

punished myself after yesterday's poor showing.

Deadlifts (post-run):
135x10
185x5
225x3
275x3
315x3
335x3
335x3

Ran on the Drivers Track at the academy...

somewhere between 3.5 & 4 miles: 22:55

45/76"/190

28:02

zero improvement on this in 14 months of CF - in spite of substantial and consistent improvement in everything else including other running workouts

strange

43\m\178#
21:38 Tuscany out & back.

M/150/37

Ran a 5K with my wife this morning but I forgot my watch. Awesome cold and crisp fall NJ morning. Best run I've had in a long time. I suspect that I ran slightly under 8 min. miles. I think not having a watch made my run much more enjoyable.

Also, my hands feel fine after yesterday's workout. Am I doing something wrong. I kipped but that never causes blisters for me.

After being fat and lazy for years, I discovered CrossFit three months ago and have been hooked ever since. This morning the program proved itself yet again by helping me run the best PRT (Navy) of my life! Thanks Coach!

5K - 23:39

no excuses, just room for improvement!

37M/5'10"/166#

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

As Rx: 22:09

Cool-down: hamstrings stretching; foam roll.

Off PR by 1:40. 3.48 mile road course (consistent w/past runs). 49F. My time has slowed 3 consecutive times now. This time I experimented w/alternating between sprinting and jogging. Apparently that’s not a good strategy for me. Despite the time, it was an enjoyable run.

Couldn't run due to ankle, subbed 5 mile walk with wife.

Want proof Crossfit works?

A little over a month ago i did this run in 38 minutes and 50 seconds, today I did it in 31 minutes and 30 seconds. To me that is amazing. I am not amazed by me, but by the results this program delivers. My diet has not been very different, it pretty much sucks and is the next thing to work on. But i have been following the WOD's for 6 weeks and in a little over a month i took 7 minutes 20 seconds off of my 5k, that is incredible! And we hardly ever run following these workouts. I am still stunned!

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

Run 5 K: 25:38
Foam roll after
Compared to 080919: 25:31

5k row - 24:01

anybody know any crossfit gyms in the davis, ca area? the looks i get at the arc are comical, though i did meet a couple other crossfitters there once.

Bwt 134

5k bike

20:52 5k run(pr! old time 21:43)

5k bike back :)

-dave

5 K: 25:59

Practiced POSE running today. A little disappointed with time as I thought I had been keeping a better pace.

Ran a 10 K on rest day (last Sunday) and had some knee pain. Did some hamstring stretching before run today and had no problems. So at least that was a good sign.

Thanks Lauren and Coach for another great cycle.

19:30 row 5k (pr by 1:15)

Sick today-taking the day to get better. Blech.

Anthony (M/30/169)

Run 5km - 25:21

Temperature: -3C (26 F)
Wind: 46kmh (29 mph)

Slow and not a lot of fun, but at least we did it.

24:11

30 min even. Disgusting!!!!!!!!

As Rx'ed

Time: 17:36

I thought i posted this earlier but it looks like it didnt take.

26:10 on the run
then 1/2 of yesterdays WOD (6 reps for 10 rounds PU & Burpees)
somelightbouldering before work (i sent the problem that has been stuck in my brain for a week, gotta love that dyno sometimes)

33/F/5'10"/150

Thought I would torture myself today and opt for a 5k row instead. Ouch.

20:19 (PR by 26 seconds)

29/m/5'11"/200

5K in my subdivision

24:02

36/M/5'9"/215
First time running 3 or more miles in 3-4 months.
As rx'ed 31:47

CFWU x3

as rx'd (on treadmill no grade) 24:57 PR did a 5K road race 3 weeks ago and did 26:17 which seems more accurate due to being outside-some small hills here in New England.

For me...it's SMOKIN'!!! I have definitely improved from a 29-20 minute 5K since following CrossFit exclusively for 6 months.

TOODLES! :)

22:10... too many hills

40/M/153

CFWUx3

30:41

Sucked. Did it during rush hour and had to stop for traffic a couple times

23:21(pr)

Ran 4.1 miles on the cardio equipment at Gold's today. Didn't go for time, because I suck at running, but for smooth mechanics. First 2 miles felt really good.

Ran for 30 minutes in the cold.

Not for distance - I don't know how far I went. I'm still hating running anything more than 400. Worked on POSE and went as hard as I could then jogged.. It worked for me.

Will I EVER enjoy running? EVER?

28 yo M / 185# / 5'10"
21:59

M/33/200 lbs./5'10"
20:40 Pushed it pretty hard

36 min

1st 5k ever
1st time running over a mile
1st time running for time or at all really in about 2 years

need to work on pacing, ran the first mile in about 7 min then had to walk a bit here and there

22:18
M/5-9/153
Crossfitting 2 months now
Not terrible- but needs work

f/32/5'4"/130

I hate 5K anything.

27:27 on a very hilly outdoor course.

m/41/183

3.2 on tmill

24:38

new pr!

28/m/194

24:57

outside, moderate hills, moderate wind, perfect temperature. working on POSE. one minute off PR.

First muscle-up tonight. Very, very pleased. Cheers, Colm!

Peace.

23:09

~24 flat, give or take a couple seconds. I haven't run in a while, definitely could have pushed it a bit harder than I did.

Did navyseals.com WOD run with fran.
Ran out of gas...56 minutes. I finished as RX'd.

2nd week of crossfit!

~23 min for 5k

then ~18 min for 3.65k more to make up for sucking it up on "Cindy" last week!

slow windy jog through Central park

25~

m/40/5'11"/220

pr at 22:32

was dragging today...since I missed yesterday did
did 1 mile, 40 pull ups
3 rounds
still took me like 45 minutes...blah didn't feel like burpees

Did a triathlon day; 3 miles bike, 3 miles Stairmaster and 5k row (DJD in both knees)
Time 58:36, I didn't realize how hard 3 miles is on a Stairmaster, I'll run 5k next time
Honor Et Fidelite

30 minutes. could be better, but faster than my last 5k.

23y/o,M,150 22:58

29/f/115

made up the deadlifts

205x3
210x3
215x3
220x3
225x5

25# pr for 3 reps

Didn't feel like running so did the following
30 min jumprope high intensity with 10 min du

AMRAP IN 20 min
5 20#plate squat cleans
5 push ups
5 20# db thrusters 20# in each hand
5 dips
12 rounds

Good sweat
arms were burning, legs not so much
next time will do something more challenging with legs.

5K 23:40(Nike+)
PR is 22:55 on treadmill

M/42/212

5K on treadmill at 2.5% Incline
27:30

Second day back...probably going to CF on days when I don't have climbing or some other workout planned, and just do the WOD or the day before, if a rest day. Not the formula, but I need to fit this into my life in a way that lets me spend the time outside that I live here to spend, and still not neglect the rest of my life. We'll see..

5k run, 25:11. Halfway point was 12:50, so I picked it up a bit on the way back. Best time is in the high 23s, so this was off, but not too bad.

25:58... slow and very windy!

ran with the fiancee 33:04

Jeez, I need glasses. Managed to do 6.5 rounds of yesterday's WOD in 10 minutes, and see today it was 10 rounds for time!

5k = 23:50

Thanks CrossFit.

Treadmill (Inclined 1.0) 20:00 flat.

22:43

38m 185
24:00
lake, ccw route

24:38 (PR - 3:14 faster than last time waaay back in April)
500m turn-around course at my complex.

Pretty amazing. This stuff works. "You get better at stuff you don't do". Completely true.

Been a while since I've done a hard 5 k on my own. At home around town. 22:40 Felt like I actually had drive in the legs and not along for the motion.

m/31/5'9"/167

27:53 (PR by 39 sec)

Would have done better but I caught a back cramp which led to a stomach cramp so I had to run in intervals to finish.

5k Run
32:40 (running route PR)
28:53 (track PR)

m/31/5'9"/167

I meant to say

27:14 (PR by 39 sec)

22:49

M/31/140

21.44 (pr)

As rx'ed:

21:13

"Run with Fran"
Scaled -- 55lbs first fran then 65lbs on 2nd fran

800m run
21-15-9
thrusters 55lbs
pullups
800m run
Fran again.. 65lb thrusters
800m run

23:35

wod from navyseals.com thanks for kicking my ass again! nothing beats crossfit!

First day here; figured it was an appropriate WOD to start with since once upon a time all I did was run.

26/m/5'10"/160
5k (bike path, with dog) 23:55

Run 5k
25:40

49 sec faster than last time.

Had to do this run with my crappy old nike frees.

Giant blisters forced me to take off shoes and barefoot half way. Ridiculous.

Still slightly happy with my time: 21:48.

m/37/185

5k PR: 28:04

36/m/172

23:10 PR

Last 25:09

Good Evenin all,

Well, I will be doing this one in the morning on my rest day.

Semper Fidelis and God Bless.

By the way,

The great thing about crossfit, is that after the WOD, you have it in your option based on your fitness goals and level to do other things. Evey one has an opinion, because everyone is individual. The common ground is a way of life and methodology to approach fitness. I love the concept and embrace it. I also design my own WOD's to put in once in a while. It's great, because to me one should strive to learn how to put this together as well, in case there is no computer to get on, and as well maybe contribute yet another varied WOD for others to try. This is awesome and in keeping with the same Ideas that the late Bruce Lee had approached with his fitness and Martial Arts. If only he could be around to see crossfit, and the mixed martial arts world today. His contributions were great for his time, only later to be appreciated, a lot like crossfit. I never new how long it had been around until recently.

male, 36 y/o, 149#, 68"

stretched and ran 5K
27:52

As Rx'd
24:51

Not too impressed with my time but it was still about 25 seconds better than the last time.

24:50

5k
Didn't time, didn't stop

M/19/150lbs/5'9"

5k: 26:45

subbed 5k row 19:05.4

25:31 outside

m/157/5-8/35

5K on marked PFT route.

23:14.....really slow. Going to have to do something...maybe more CFE workouts.

Temp at 29 Palms: 83

m/ 26/ 74"/ 200 lbs.

21:06

Cold in South Jersey.

Everything 3x3
Backsquat...175,195,210
Shoulder Press...115,120,130
Deadlift...265,275,295

After
5K...19:52

19/M/170

5k

24:23

I did a mostly uphill run it was a good one for sure!

41 M 190#

12 pu
12 Burpees (squat thrusts)
18:12

about 2.7 miles in the car or right at 3 on Google maps
21:20 25/m/5'11"/175
felt great! amazing how much the regular WODs prepare you for endurance

5k

23:39

Not a Pr, but this was a true 5k last time I ran .2 less

Yes finally something I'm good at. Ran it 13mins 37 seconds. Rowed 4k afterwards as well. Loving this crossfit gig

7- thruster, full clean, pullup, box jump X 5
16:00
Lazy with the clean, back sore

Had duty on the ship today, ironically it was more convenient to row 5K than run it, so that's what I did. 20:47 roughly about the same time it takes me to run it.

I am still very sore from Monday and Tuesday. Forearms, biceps and traps are good and sore.
Run was painful since my body is beat up.
27:30. Not quite like the 18:30 I had 22 years ago.
"I aint as good as I once was, but Im as good once, as I ever was".
40/M/170/5'6"

DROMS, CFWUX2;

5K=26:40

M/29/195/6'0

CFWU x 3

As rx'd
26.29

terrible

28/M/5'10"/165/Hater of running

5k
22:15

M/23/150 GregAWu

Rounds of:
1k Row
50 Double-unders

3 rounds + 1k Row in 22 minutes

22.m.135.65"

as rx'd
22:00 @8.5 on treadmill could of ended stronger but afraid treadmill was going to short circuit again

Last Time (Treadmill):
23:10 @8

Last Time (Lot):
24:3x

#30 Did my first sprint Tri this past August (smoked it 4th in age group and 37th overall out of over 200 and I do not consider myself a swimmer, runner or biker). The only things I did was Crossfit WOD and Crossfit Endurance 2-4 times a week. All as close to Rx'd as possible. The hardest part about this stuff is the mental blockages people place on it. "You mean this is all I have to do?" Yep! Your friend will be better conditioned for a marathon if he is willing to scale down the long runs (way, way down), but not in addition to his moderate intensity long run McMarathon training program he is probably followingfrom a magazine or book from some niche endurance runner.

#56 Look up self myofascial release and work on the piriformis (you can even use a tennis ball to sit and put pressure on the muscle to get it to release in addition to a foam role), welcome to the club, mine hurts too, but the good news is it will soon go away and something else will then hurt. : ))

My opinion:
Rest days are about conditioning your muscles, hydrating, researching and implementing better eating habits, recovery stuff like self myfascial release, yoga, etc. whatever floats your boat, heck even a massage is good. None of this stuff will make you a better crossfitter, but it can help in a quicker recovery and hence lead to more, better and longer crossfitting. But in the interest of a shorter post rest days can have activities too.

37 M/178/5'10"

5K as Rx'd

24:50

Oh yah, almost forgot. Did 10 rounds of 12 Burpee's and Pull up's at lunch time:
25:02

2 Crossfit WOD's same day...NOT Rx'd

24:40 I would love to get under 20

5k in 19:47
Only 3 seconds faster than last time but I'll take it.

5K in 26 minutes (didn't have stopwatch for exact time) PR for me - so I was pleased :)

Did wod on a eliptical due to my foot being broken.5k done in 27:55

M/36/198#/73"

26:34

5k

20:37

m/28/176/75

only did 4.5k (messed up the measurement on maps.google.com)

time: 16'34, last 5k was 19'30. first 'longer' run after starting to learn the pose method.

M/19/5'11"/165

28:30

m/22/218

3 miles
25:10
first distance run in a while ...

32,m,170#
DL 5X3 reps in the morning.
225,275,315,365,405

Run 5k in the afternoon.
20:38

Joel

5k on treadmill level 12.0, except for sprint last minute.

24:52

Previously first time doing this I got 30mins so shaved more than 5 minutes off

36,m,171#
5k
25:20

New to CF. started a month ago.
First post, first long run WOD.

catfish: 30min (4 mile?)

ysterdays WOD

i did this WOD trying new stuff

chest to bar on pull ups
chest to ground and clap above head for burpee

as rx'd 17min 40sec

can some one please give me the standard for the pull up chest to bar or just chin over bar?
also do you have to clap above head on burpee?

m/24/6'1"/230

30 minutes... slow slow slow

Rowed 5K
22:33

treadmill
23:40

M/21/180cm/75kg

19.30 PB

On treadmill, with 2 breaks totalling 1:30.
22:59

28:47

ITBS = no running :(

Subbed 5x5 Back squat:

225 lbs - 4,5,5,5,3

subbed Spinning class (my wife teaches)

23:14 on a treadmill

22:20

24:14 outside with Coach.

walked for 1 minute at 17 and 22.

f/142/31

did 5k row instead due to foot problems

27:19

30/M/77kg

21:04

24:00 my running always gets alot worse when i do nothing but the WOD. Worth it?

21:10 including a 10 sec penatly for jumping off the treadmill for a quick sip. feel pretty good about my progress but I am pretty far away from my 18:53 time about 3 years ago. Goal for next time will be under 20

22:09 5K,
sick from a flu shot but not bad

5K

28:09

Did this on my rest day. Been a fairly fast runner all my adult life. I usually run this in 18:00 or under. Today I worked on POSE running. IT was hard, because I usually roll from heel to ball of foot push off when I run. Today I ran falling to the ball of the foot and pull the foot up. That was hard to concentrate on and slowed my run down because it took away my stride. Is this the way to run, or a way to find a balance with economy of motion. Experienced runners and coach, could you elaborate some.

Semper Fidelis and God Bless.

37/6'2"/197

Time: 18:59 ROW 5k

I decided to row this 5k instead of run and I say this every time, I would rather run a 5k than row it.

Post: 21-15-9 of HSPUs and Pullups

I did "The Ramstein" today. Wow! That sucked.

Horrible time of 28:51

I was going to take a rest day but then I saw that video and got all motivated.

Semper Fi,

20:44; 9.1 mph

26.08....far from my pr of 21:31 done last year before i started crossfit. this is only my second timerunning the 5k since ive started crossfit two months ago. IT was not a good time but much better than the 29 minute time i posted last time. I will say this is been done on a treadmill and i hate running on treadmills!!!! need to plot some runs out near my house

26m/5'10"/180
5k-22:46

as rxd outside undulating route

21.09

27/m/5-8/188

I show, again, that I'm a terrible long-distance runner.

5K
Time: 32:00
Terrain was hilly. Central PA...can't avoid it. It was rough, especially for me.

25:47 on treadmill

CFWU- minus pu's
33:13

22:15

Ran on 10/22 @ 1530 hrs

as rxed 25:31

as Rx'd - 22:30 (route might have been a bit longer than 5K, but was pretty close). One partial round of CFWU.

25:20 on the treadmill

About 35 minutes

23:49

22:30

38m/6/183

wod as rx'd since 5/22/08

23:00

34m/5'10/180

32:12 Is there a draft horse division...

(This was literally my first run in over 8 years... and second day doing CF. My lats are sore.)

25:41
Ran a true 5000 meters on a track at 1am. It was about 40 degrees and I was freezing my a$$ off. (Not acclimated yet)
Rhino

SWA
183/M/31/6'0"

Started with MAIN ST. MILE - 8:50
to 5 Corners R on Bowdoin to 9th Ave. R to Maple Way

23:29 2.65 mi.

The Main St. Mile is a 1 mile run straight up on of the largest hills in Edmonds. You start at the Running in Motion shop down on 6th Ave. in Edmonds adn after your done put your time down on the sign. Current leader is SRA (my training partner 7:37), I bet he get's sub 7 before his birthday on November 18th.

3-2-1- Go

5k 21:20

calves are seizing up now!

23:33

m 44 5'9" 181 lb

m/28/190/6'3"

I haven't run in 6 weeks. Got it in 25:14. Was happy with it.

cfit warmup
only made it 2.6 miles in 21:00
had some GI issue that stopped me early. gonna try again later

27M 6'5" 230#

24:58

Me: 42yo/M/5'10"/174lbs/10.5%BF

Warm Up: Greg A's Warm Up 10 reps per exercise. About ten minutes of Handstand practice, 60 double unders and a new exercise for me: 10 Burpee bar muscle ups in about a minute and a half (a burpee immediately followed by a bar muscle up)

WOD: run 5k 28:84 (haa haa)

I am still working on my POSE. I guess I'm in the crawl phase of the crawl, walk, run. I was only able to PSE for about a mile and a quarter. My calves are what is holding me back. I can feel that it is faster and more efficient if my calves would just hold up under an almost constant contraction. After the first mile I just relaxed and let my calves recover for the rest of the run.

Cool down: one bar muscle up

Have Fun, Train hard,

Billy

M/27/185

~26mins

M/25/245

28:15

M/52/144/5'8"

40:00
ran to the halfway point and the knees said ...you will walk now or I will hurt you. Did some stretching and tried again but... knees no lie.So I did a brisk walk. Must have been the cold breeze working the tendons. Next time.....

M/40/5'10"/178

28:37 on a treadmill

~23min on a treadmill

m/38/188

5K- 24:55

Cody #357 - I am a big proponent of Crossfit, but I am not a fan of Pose. My opinion is this: if you are running sub-18 5K's, and you are not injury prone (indicating bad form, equipment, etc)then there is no reason to change your running technique. Changing to Pose will make your efficiency and speed drop like an anchor while you re-learn how to run. You'll then begin a long journey trying to get back to the same level you already were on. Check out the forms of any elite runner, at any distance, and you will likely find zero who use Pose. Heel striking is of course bad, but eliminating that can be done easily without resorting to Pose.

M/23/5'4/140

5K

25:35

just started these workouts a couple of weeks ago and they are kickg my ass!!! i LOVE it!!

cfwu x3
3.05 mi

23:57

21:35 ran trails

26/M/6'2"/205

Since when is it 95 degrees in San Luis Obispo at the end of October!?

23:25

Day Late- Dollar Short
34:34.66

Rowed
25:50

M/27/209

24'10 on treadmill

last time: 23'31

30/m/5'10"/215

25:19 (pr)

M/25/6'1/175

As rx'd

approx. 25 minutes

Turned this WOD into more of a jog/active rest day. I'm a day behind schedule so I won't be taking an off-day this week. My hands greatly appreciated the rest.

ran about 24 minutes, stopped at 18 minutes to check on my car at stereo shop and finished the run home.

Did this on a treadmill when it got dark earlier than expected.
3.12 miles in:

19:02 PR!

ave incline: 1.4%
ave speed: 9.8 mph

Besides circuit WODs, I have not run a 5k since the end of April and have run one 10k besides that(no other pure running workouts). My April run was 19:30 around a track. I cannot believe the improvement!

How do track times vs. treadmill times Compare?
I'd love to know the answer.

M/30/5'9"/165

Was at work late, so I had to do my (extremely hilly) loop near work, which is 5.32km. Did it in 26:35, which translates to a time of 24.59 for 5km.

It may not sound fast, but the loop is *super* hilly and steep; people from outside of California, would call it a mountain. :)

I'm pretty sure that's a PR for me on this route.

Light on the Warm up today. I was feeling a bit soar and tired.
Started the run out great, worked hard on the pose run. At about 20 minutes into my run my left knee started hurting on the outside and around the back a bit. I stopped for about 5 seconds right at 23 min and started up again lighter on the pose run. Still bothered me! At 100 feet from finish my time was 28:54 on the nose, I tried to push it faster and my knee just 'screamed' at me to stop. I listened and I'm glad I did. I'm guessing that close, I would have ended a few seconds later but probably injured for a while. Not sure if I was just pose running incorrectly or if it's time for new shoes... Will know next time the run comes up! ;-)

3 miles in 25:46....Man i really impressed myself today. No running other than the wod. My endurance is great right now, compared to the past. I know the 5k is 3.125 miles, I've never ran more than a mile my whole life. Today I didn't even stop and sprinted the last 1/4 mile. Next 5k I will pick it up a bit. Thanks crossfit!!!!Seriously, Thank you!!!!!

3 miles in 23:25

pushing 2 kids 3 miles 27.05

34 mins. im sad.

22:35
5k run

left it all on the track
(but still have a ways to go)

36/M/6'5"/210

5K - 21:59

Regards,
Dave

Left my normal running shoes in the locker, tried a pair of aqua shoes (pretty much barefoot with rubber grip). Felt great, except wanting to puke when I was done.

5K 22:45

A new PR...can't imagine beating this time again.

F/34/118

5K--23:21

Run/ Walk 5 K
43:56

25:12. Slow (did this same pace for a half-marathon in August), but a good run.

22:29

Legs not feeling it this morning after doing 27 rounds of Cindy yesterday

34:09

2nd WoD. 1st time I've run that far in 4+ years. Felt good though. Maybe I need more suffering next time.

23:39 as rxed
Tred at 2 percent inc

Again per weather and neighborhood had to use treadmill for WOD.

23:19. Done Thrus. night.

M/25/175
On treadmill, 9.0 MPH
21:21
then did 10 "30" rep rows on machine took about 40-45 secs each w/ 1.5 min rest.

24:01. Hilly Route.

21:56

34/M/190/6'

As Rx'd outside

22:39 7 sec off pr

34/M/196/6'
29:29

took six min off last time.

3xCFwu with 3 pu's/5 dips, recovering from other WODs as a "newbie"

Subbed :26 easy (too easy) spinning then 2k row-:9::40 so under first goal.

Combined with 1 round of yesterday's burpee/pull-up fun. Well done to those who get 10 rounds of that pain.

23min

m35/5'8"/165

26:01 as rx'd, after completing the 4x400 workout

Run 4 K (2.5 mi on treadmill):

25:23

My worst performance yet. That's what I get for taking three weeks off. Time to get back to it.

--
Ryan

m/30/6/205

Approximately 29:00.

In my behalf, I was running home from work, and of course ran into the wind, out in the country, for the second half of the run.

2.5km in 12'55".

kicked my butt,
I did a true 5K treadmill at station 4
24:57, never stopped just slowed down a couple of times to 6mph to sip water. I kept a steady pace of 7.5 mph
tito

m/24/5'9"/179

Did the 5k on a treadmill.
29:51

prolly could have got closer to 26, but
it's been a while so I didn't push it.

5k 23:10

25::06

24.58

This one's still the one I get the least satisfaction from; keep expecting improvement, none yet forthcoming. Paul

Ran the "Save a Sister" 5K this weekend. 32:46.51 Feel pretty good, getting over this virus had for the week. Nothing left for the end. Convinced the the Wife and her sister to go. For penance for her suffering, had to go to the "What Women Want" expo here in town. Talk about foof and estrogen overload. Between the facials, eyelash extensions, perfume archers and every stretch it, pull it, lift it, pluck it device offered to womankind. I was ready to 5k it back home pronto. I love lululemons as much as the next guy but if the cost of fitness as a fam is attending one of those expos again,,.... I'll just go stag!! I"m sorry for the rant Crossfit Nation. I'm still recovering from the Tabata for Smell from the soy candle booth.

5K: 27:34 PR

I start with a tempo of 90 but it settles in to 85.

In april my 5K was 33:05, sep it as 29:33. In six months I dropped 5:26 off my 5k time. Just doing Crossfit.

Went into CrossFit Oahu on Wednesday and did their WOD. Scaled down to:

25 KB Swings 16 Kg
25 Situps
30 Squat Cleans 65#
18 Band assisted ring-dips
1 "Lap" (approx 250 m)
35 Pushups
15 Front Squats 65#
25 Situps
25 KB Swings 16 Kg

23:08

treadmill, 7 miles/hour

1 mile 8:37
1 mile 8:33
1 mile 8:33
0.1 mile 0:54

26:37

could've gone at a faster pace...next time

27.27 pr

5 K run
26:41

30'32" -- 4600 meters
3xCFWU

M/50/6'3"/254

M/36/201 - Ed
as rxd 21:59

F/32/147 - Jen
as rxd 23:31

Steve
M/46/172

B/A Run 20:04

23:58 (23:17 PR)

twisted my ankle about half way through...dangerous running in the dark!

FFC ran against wind to stop sign in 18:00 min - 2 1/4 miles - did this in the afternoon after burpee/ pullups WOD - still a little fatigued

M/36/142

@ West Seattle stadium, 23:09

On TM 3% grade 7.0 MPH

26:38 a PR

M/35/168
23:00 ROLLING HILLS

5000m on track

32:15 last time
32:10 this time (more accurate distance)

m/41/203

20:37

on treadmill. Personal best outside of when I have been training for a marathon.

24:47 (training pr by ~1:15)

24:49 (PR by 5 minutes :) )

m/36/6'4"/97kg

24'34"

I think I went a bit over 5km

27/m/207

Ran 4 miles - 29:13

m/34/5'9/175

24:02

Still very disappointing. No IPod (trying to concentrate on the watch instead.) Maybe didn't push hard enough early on. Try deeper breathing. Need to crank up intensity on all cardio workouts! Try to do some endurance on treadmill to improve pace!

9/19: 24:14
8/8: 23:21 at Myrtle beach
2/16: 22:40 PB.

26:32 on treadmill

m/27/5.8/175

2 Miles: 15:42

ran on treadmill
25:46

m/185/37

Personal Best
28:04

M 35/224

5K Row
damper @ 5
20:49

bout 26 minutes

25:50

M/44/5'11"/190

23:39

26:05

As Rx'd

20:46

PR!!!

m/18/5'11/152lbs

21:31

Under 20 is my goal
Almost theree!

5K
25:30 Felt like I had more

33yom 207 lbs
29:49. Slowly bringing that time down

Wrightsville loop with coral ave turn around
aprox. 5k
20:45
Pushing abe

M/22/5´4"/127

19:30

M/22/5´4"/127

5k: 19:30

35M177 & Tom

29:15
Slow and easy

very windy day.

19:48

44/m/165

29:40 (3.2 miles)

on treadmill, easy run, still sore abs, 6.0 to 8.0, next time WU 6.0 for half mile and go up

TSCHANZY 46 YOM 166 LBS 5'9"

AS RXED 21:56 HAVEN'T RAN IN ABOUT 3 WEEKS

6:57 MINUTE MILES

21:08 at Park in Cleveland

time- 19:34 pretty sure this is PR

Ran fenton park from bridge = 2 laps 31:29
tough running today

23:40 1:10 sec slower than last time but today was in the snow and 28 deg. outside

cfwu x3 (minus pullups and dips - hurt shoulder)

run 5k

~27 minutes

did this around Nov 1.
CHK: 28 laps at gym break at 20th lap for +/-45 seconds: 24:05
KS rode bike

29/m/5'11"/200

5K time 23:52 on a treadmill

PR is 22:52

43/m/168

22:00

Did Helen (11:03), then ran home from the gym (26:05).

unable to do today. Will try to work in.

last-

23:10 PR

Last 25:09

50/M/5'9"/173

5K on treadmill

25:57

Run 5 K SUB Elliptical

28:36

M/5'8"/190lbs./29

5K

25:24

25:02
was on a faster pace but got a bad cramp on the last km

26:24