November 21, 2008
Run 5 K
Post time to comments.
Compare to 081022.
"Up to My Ass in Crevasse" by Vince Shimp as told by Paul Eich, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at November 21, 2008 3:32 PM
Face your fears. I hate running!
Does anyone have any advice on how to focus on one sport while remaining a dedicated daily crossfit user? I'm military and a rower, and either PT, training, or rowing sometimes conflict with the sacred WOD!! Any suggestions???
yeah running sucks, but i dont dread it as much as I did before starting crossfit. now i dont suck!
I was really excited about tomorrow's WOD until I saw it was all running haha...
sweet. this will help me decide whether to do the 5k or 10k Turkey Trot on Thanksgiving. Running is something I used to love, but let go by the wayside in recent years, so now I suck at it. At least I have lots of room for improvement ;-)
damn, there is about a foot of snow outside! this ones going to kill me...literally.
Miki. I try to keep everything seperate by doing workouts really early and really late in the day to get as much rest as possible in between while still getting a lot done.
I just quit being an ultrarunner to do crossfit. I don't want to run anymore. I want to do maximal strength again. Damn. I'm going to skip this and deadlift and skip rope.
Ahh..did I ever mention, I dislike running?
Well, I do.
Coach love all the running lately. Thanks
Oh the run. Just got my wife to go to a C-Fitt class. Oh how she hates me. 3-2-1 Go
All right! I love the 5k runs!
Get to use the ice cleats on the ice trail!
Gotta love winter running on the Prairie!
Goal this winter: beat my summer pr!
It's almost winter here, I hate running when it's so cold, I think i'll sub with 1000 box jump or something...
This WOD will go along with the other workout i plan to do. I am wanting to do some lifts to work on my vertical jump and my 40 time. Then i will do this for a cool down.
This should be fun tomorrow. I don't know how the gyms are, but there's not that many people working out in the hangar bays this week, so hopefully the gyms are the same. We're having our "Tiger Cruise" with a bunch of civilians on board. I did 100 burpees today so I had a bunch of the tigers walking by looking at me funny as I grunted them out. I'm happy to see some of the tigers getting to work out though, remotivates me. I have nothing to do anyway, I get so bored it's hard to not just go work out 3 times a day because we're not doing anything anymore. Oh well. The 5k will be a nice break from the boredom tomorrow. Woot woot!
Grab the Kool-Aid and GET SOME!
hate run, since i born i have problems with feet but nothing stopped me now after a few wods with run and now this 5k for first time in my life i feel limitated for the first time in my life i quit on this...i feel so bad right now
Perfect! I have a PFT at 0630. Done and done.
does anyone have a link to a marathon/ triathlon website for the S.C. area? Google has yet again failed me...
Don't feel down - try a different WOD w/o running.
Whatever you do is great - don't give up ;-)
wahoo! gotta love running in this weather... can't wait to run up the kilometer long brock hill while its icy. reminds of good old highschool rowing :)
Got this WOD from Navy Seal CF site - this may be better for you - Good Luck.
"Death by Bar-bell"
5 Rounds for time
15 deadlift, 135#
12 hang power clean,135#
9 front squat, 135#
6 push jerk, 135#
"Get to use the ice cleats on the ice trail"... That just sounds fun! Though I would rather go barefoot on the beach, post run Cerveza optional.
Get some, Go again!
Not a fan of running...3...2...1...GO!
Jesus is my Savior!
Yeah! Looks like a great day here in pre-summer Cape Town - so this will be fun!
It was great to meet you that weekend in Denver, I hope our paths cross again soon. You are always welcome down in Montrose, and maybe we could even get into a little trouble down in Ouray with Alan C. and his crew.
lol...Crossfit has so many brutal workouts, I find all the whining about running a measly 5k to be both confusing and funny...most folks ran at least half of that two days ago with 40-180 pullups sandwiched in between...
this is how much i hate running, i'm subbing a 5km row instead....
#3 Miki - Hey; fellow oarsman here. Some ideas for you. One, check out crossfitendurance.com, which has daily WODs to go along with CF that you can tailor to rowing. You might not have the time for the extra workout but it's worth checking out. Two, incorporate C2 work into the WODs instead of running when there're 400m or other intervals. And I don't know how experienced you are, but if you've got your technique down comfortably, I'd sacrifice some water/C2 time for the WODs. CF is great at building the core strength you need for rowing, especially legs and shoulders.
There was a discussion about people dropping out from runs on the board just the other day. It is possible that running is the most functional movement that humans are capable of, bipedalism, leaving the trees. If we sub because of a mere personal dislike for the exercise, are we not neglecting the broad scope of the program we claim to embrace?
will be rowing tomorrow instead of running.. shooting for a sub 18:30, last time this came up time was 19:45ish
5k.... used to hate it, but love it now.... 23:59 best time
Hellz yeah. Liking it already. TGFC
Nice...I was hoping for a run. Especially after kinda tweeking my left shoulder after the heavy PJ's on Tuesday.
Shooting to break 20:30.
Awesome video, props to Vince, I remember seeing a nice pic of him hucking a good size drop in Aspen a few weeks/months ago on the main site.
Re: 5k, come on people, it's a freaking 5km, stop whining and do it. You are cheating yourself if you sub stuff you prefer to do instead. And this is coming from a guy that also HATES RUNNING and prefers lifting/strength work. Run fast and hard.
its too cold to run 5K in -5 weather
I think running is so good for you - especially how CF incorporates it. But some of us have crappy knees and a 5k run would leave us unable to walk for the next week - so we sub. But for the rest of you - run. Run for those of us who can't.
#30 i hate to quit i love hard work on the other hand my feet are killing me...#30 i have problems with my tendoms not with my will or power my pr on 5k is 23:09 maeby not impresive for an athete but for someone with my anatomy problem taste like victory with my handycap i have a 11 minutes gi jane and other great times in many workouts like muscle ups i am the best my crossfit total is 945 my weight is 164 lb i'm all that but i'll never be lazy or a quiter
I've done that workout twice in the last six weeks-hardest workouts of my life. Can't belive I went back again after the first taste. I'm sure I'll be back for it again. Love the pain!
This is for you Pat Sherwood since you said the military and LEO never comment on a cert and since I am a former Marine and current police officer I just wanted to try and change your opinion. I was going to wait for the picture of the cert to get posted but I guess that's not going to happen. I want to say thank you to all the trainers from the Fort Dix cert. You all did an amazing job. I especially would like to thank Joe who spent a lot of time talking to me about affiliating and to Pat for taking the time to go over rowing techniques. To EC I hope you are making room for me and Mike to come to Boston to visit. We can't wait. As a result of your awesome training I was able to do my first muscle-up today. I owe it all to you guys. Thanks again and keep up the great work. Oh and Drew nice jokes!
thanks very much for those words and wod...NEVER SURRENDER TRAIN HARD LIVE CROSSFIT 3-2-1 GO
Like seriously, why haha!
Most CF'ers would probably agree with this study:
Researchers at the University of Virginia show that intense exercise is far more effective in reducing belly fat than less intense exercise (Medicine & Science in Sports
& Exercise, November 2008).
Storing fat primarily in your belly usually means that you have very high insulin levels which increase risk for heart
attacks, strokes, diabetes, metabolic syndrome and even some cancers. Insulin causes fat to be deposited in your belly.
Exercise makes muscles more sensitive to insulin so that you need less to do the same job. The more intensely you exercise, the more sensitive muscles become to insulin.
I don't know why everyone is freaking out about running...
Wheeeeeeeeee.... Jason promised us a run this week.
Performed with 30lb ruck
New to CrossFit.
I'm in Afghanistan and have to substitute our last working treadmill for the terrain. Hope this is within good standing with coach.
5kms is 3 miles is not far....
For those who hate running, well I hate burpees but I still do them. And I do mean I hate them. #30 is spot on - CrossFit is exactley that cross training at its best - a bit of everything. May I suggest those who hate running embrace the challenge ? And just do it.
Some of that time spent on crossfit training might have been better spent learning appropriate glacier travel techniques and when to use them.
5k run = 22:10 (PR by 27 seconds)
This video was kinda silly.
I do a little mountaineering and have a lot of sport climbing experience. I also served on a volunteer roped rescue squad for a while.
The only reason someone would use pull ups to ascend a rope is if they had no business being on a rope in the first place.
a wikipedia search of the word prusik will reveal the correct solution. You need a harness to make them work but if you have a rope you should have a harness.
CROSSFIT IS NOT ABOUT DOING THINGS THE HARD WAY!
At least he looked good doing it...
Why sub a 5K people? The purpose of Crossfit is not to sub something just cause you don't like the WOD or you're not good at running.
To improve on something you have to at least take it on and try, not run away from it. Suck it up and go run like the WOD says to do.
Time: 24:17 (Not a PR).
I'm going to make up Nicole today. I ran 5k on wednesday. It took me 23:26. I know i should be faster but running seems to be my new week point. The good news is my muscular endurance is improving.
awesome video! definatly a case for functional fitness.
Lost :33 since last time. Ran today on the treadmill, random, lvl 5.
We have a 5k Turkey Trot tomorrow morning. Don't know why it's not on Thanksgiving day, but whatever. I think some dead lifts will be a good sub.
I love it when this happens. I registered for a 5k today on Tuesday of this week. =)
21:38 OR 6:58 MILES
CAN'T SEEM TO BE ABLE TO RUN MUCH FASTER WANT TO BREAK 21 MIN.
Dan from Kuwait... To all you guys who have to run in the snow!! Im running in the sand and its very very nice this time of year! haha
22:03 (PR by about 50 seconds)
did my first pft yesterday since starting crossfit and added 16 points to my last score...it really motivated me to keep this up...new 5K run time is 21:43 goin for under 21:00 next time.
Vince, or anyone who knows the story. What did you guys have with you? Did you have a harness? Slings? Cord? I'm assuming this is probably in the full length video in the CFJ
Ran in 21min16sec
It was ideal weather. 28.4 degrees (-2Celsius) and windy.
Winter has begun here.
Thank you coach for this little ride, cant wait for the 10 k
Run I do is approx 5K
To be honest was not looking forward to as like so many do not really enjoy running but at the same time I wanted to see if what I had been doing would in improve my run time.
And the answer is yes
Last time for same route was 20:29
This time was 20:06
Not a massive drop but all the same.
sucked it up and went to the beach after work and did the 5k run instead of the row at the gym. it wasn't as bad as I thought it was... guess like most of the crossfit exercises, most of the battle is in my head...
time was bout 35 minutes...
fueling up with pizza and beer the night before was a poor choice
24 degrees light snow / 3.3 miles
22:09 at 1% incline on the treadmill.
Down from 23:14, 0% incline.
Did "Frianebeth" with a new member instead.
9:14, as rx'd.
Definitely need to work on those squat cleans.
To Harvard Gulch and back
Yesterday (someone posted this workout a long time ago. I write them down and try them out. Thanks to the makers of this!)
J Pull up
Thruster (two 25# DB)
No one would argue with subbing when you are injured. It is subbing when people just do not enjoy running that seems off. Regardless, I hope everyone does some good work today.
#65 Banfield - yea in the video they go on to say they had no rope or harness because it wasn't supposed to be that kind of a hike. They tied together belts and dog leashes to make 2 ropes to send down to him and be basically bada$$ed his way out of the hole with his arms.
Did the Marine Corps Combat Fitness instead-
880 yd run: 3:05
30 lb Ammo Can Lift: 103 lifts in 2 min
Maneuver Under Fire: 2:50 (2:45, but missed the grenade throw. S***)
I was smoked, but enjoyed the test.
All right, enough of the running all ready. I can't do this much running. It feels like someone is hammering a nail into my knee, so could we do something else? PLEASE? (get ready for this) Or can someone suggest an EFFECTIVE sub for running. Jumping rope aint' it......
PLEASE HELP US OLDE PHARTES OUT WITH SOME IDEAS!!
22:40 - treadmill
kept going for 4 miles in just over 30 min.
It's 9 F outside right now, so I'm going to go play some tennis inside. I'll probably end up running 5K, but it will be a series of sprints.
As Rx'd: 25:57
Unbelievable how much marathon training makes you slow.
S.C. triathlon site: www.setupevents.com
...and for those of you who call us whiners, "whiners", I LOVE to run. I MISS like hell running for an hour just to relax....I wish I could do tri's again, but I CAN'T. I can barely ride my ^~-+%3 bike becasue of the pain!!! (My question is, how the hell am I able to do squats? I don't have the answer to that question) Like "crapppy knees" said up above, it's just not worth the running if you can't walk or go up & down stairs for a week afterwards. Especially if you have a job that requires some mobility (police, fire, ER, bike messenger)
So maybe we need a sub because we HAVE to, not because we don't like running!/!
it is going to be 6 degees above zero in vermont - so thanks! for the comment about beach running. i've put a variety of age and gender groupings on the main page.
5k run stats from logsitall:
median all (260 reporting): 24:30
median men: 24:14
median women: 26:10
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
 Fuel Sutton 15 mins 33 secs M 28 142
 Sheng Xiang Sim 18 mins 13 secs M 25 130
 Adam Rogers 18 mins 28 secs M 26 178
 Chris Kamper 18 mins 33 secs M 44 205 YMCA
 Elvar Thor Karlsson 19 mins 20 secs M 18 188 Bootcamp Iceland
 Robert Taylor-Gill 19 mins 26 secs M 39 154 Nomadic
 Colin Brinton 19 mins 28 secs M 16 120 Home
 Matthew Smith 19 mins 31 secs M 23 183
 Alex Mendis 19 mins 32 secs M 22 158 CrossFit Bodo
 Simon Warnos 19 mins 39 secs M 25 170
We just passed the 5,000 Crossfitter member mark - and our 50,000th workout logged - which i'm pretty stoked about. We've also just added a new activity - which allows you to post traditional "journal" style entries along with workouts. Thanks for the support - and all these great numbers to munch on.
subbed a 10K for the 5K. First 5 was 27:42. Not spectacular but the second 5 was faster. Working on negative splits.
You can't lose if you don't quit!
48/male/6'/205 lbs crossfit week #2
5k in 26:45
DID THIS YESTERDAY ON THE OFF DAY
STARTED OFF WAY TOO FAST IN THE FIRST MILE
JUST DID THE REPEAT 400M YESTERDAY
I JUST DIDN'T HAVE IT
PICK THE EXCUSE YOU FEEL BEST ABOUT,
SUMMARY DO BETTER NEXT TIME
Sub 40 degrees and windy.
Not one of my best 5k's, but not quite one of my worst. I don't think I'm ever going to like them, but maybe if I find a running partner it would be a little more tolerable.
Took 24.5 minutes to do 3 miles at 0% on teh treadmill. Need to get back into shape. This is my first of many WODs to come. It is good to be back.
if the point of a 5k run is assumed to be about 20-30 minutes of steady-state 'cardio' (as much as we do that with CrossFit, anyway), any other activity that approximates that will work as a sub. 5k row is good, but not everyone has access to a rower. You could also try going to your local Y (heated indoor pool?) and swim laps for half an hour.
The standard sub for running for those who, for whatever reason, will not be running is ROWING. Full body work-out, similar effort-related metabolic load and effect. The distance at 5K is 1:1. Row 5K.
You could sub swimming (prob around 1K), or bike (~15K).
Hope that helps. Most would row.
not the fastest i've ran, but coming off a bout of strep throat and a sinus cavity full of slime... i'll take it.
#82 MDMelissa:"My question is, how the hell am I able to do squats?"
I had the same problem with my knees awhile back: squats fine, almost everthing else hurt either at the time or for days afterward. Have you investagated Iliotibial Band Syndrome (ITBS)? It's a pain felt in the knees but actually caused by the iliotibial band that descends on the outside of the leg from the hip to below the knee.
Treatment (for me anyways): Temporarily reduced work on anything that might trigger it and more importantly for me using a foam roller(available at places like Academy).
I'd lie on my side with the foam roller between me and the floor just below my hip putting as much of my weight on the roller as possible then slowly work down to just above the knee looking for the really painful spots and just kinda dig into those for about 1-2 mintes on either side. Use the roller 2-3 times a day.
It seems that if it is ITBS it hurts A LOT, so much so the first few times I was brought to tears and almost gasping for breath. Afterward I was sure I'd have visible bruises, it hurt so bad even afterward. If it isn't ITBS then you roll down from hip to knee pain free and it's a different issue.
Hope this helps. Feel free to email me or post here if you need any more information.
first day back from taking 1 month off.
Amazing how much I lost.
Time was 26:28
personal best is 23:58
lot of work to do
Well I goofed this one up a little. I ran a new route and turned a little early so ended up only going 4.3km. On the bright side it was my first longer run in my VFF's and they felt great. They force you to run correctly and after training Pose(after the running cert) it feels AWESOME! Eventually I want to do all my running in them but for now I'll stick with the shorter stuff. Good times everyone, train hard!
Subbed Daniel for the WOD today. Did this bc I'm not able to work out tomorrow and felt the need to get in some lifting in addition to running.
24:16... kicked my butt more than I thought.
OH-IO beat m*ch*g*n
Not a great time, but this is the farthest I've
ever run in one go. Anyone else feel that treadmills
blow? I do.
~Crossfit for life till death
New to crossfit,
27 min, incline 1.5
150 5'7.5" 33 yom
as rx'd: 22:19 pr by 14 seconds
33 degrees and dark at 6am in northeast
should be happy as i have shaved approx same amt of time from previous two 5ks while adding more clothing each wo due to outside temps but i really wanted to be in 21 min range-
ready for more!
5K 28:00 flat. About 30secs slower than a 5K race I did on Halloween but much more hilly route and many more clothes (and alone).
Run 5k.....not so much
Did Nicole instead:
Total Rounds: 7
Perfect timing for a 5K - had a Marine PFT today.
Dead hang pull ups: 25
3m run: 19:02
Army PFT today
2 miles in 16:20, which would put 5k in the 25 min range. Slow but, I have improved by only doing crossfit cause I HATE running.
Tapering into the Gahanna Cert; three days off so will miss this.
FWIW, I have always hated running. Anything over 100yds. is simply torture. Aways was. I run when the WOD calls for it, up to 5K, in order to have the smallest hole in my fitness. Prior to CF the longest run ever for me was 2.1 miles.
That said, my first 5K time was ~32:00. Doing nothing but WOD's, and specifically only running when the WOD calls for it, I have decreased my 5K time to somehing under 24:00. World class? Meh...not even terribly good if you are a runner. But as a measure of my INCREASED FITNESS it is proof positive that the Crossfit WOD's produce a general increase in fitness, even in areas that are infrequently trained and in individuals who are indifferent to that particular fitness domain.
So I decided to hit up CrossFit Kingston again. I find it's alot better hitting up a CF gym to workout rather than a regular gym. Different kind of atmosphere. After doing a warm-up i attempted to do a muscle up. My goal was to get to the transition part (pull-up to press). But low and behold I got to the transition part and did the press. I was stoked. My first muscle up. It took me a couple of attempts. What a good feeling. Thanks Andrew for the awesome instruction. Now I have to work on stringing 2 together then 3...
WOD @ CF Kingston:
30 back extensions
#108 you shippin out soon?
My PFT currently is 19/100/20:30 = 280 and being in college still, of course I was hungover at 0900. My whole body hurt. Shooting for 290 next go round.
#108 Disregard that. I just saw that you are 30 years old so im assuming you have already been through boot and still active duty?
push jerks today, worked up to 220 (pr) and failed 225 3x, close though
post: tabata ghd situps, total was 66 reps
20:42, looking to do a sub 20min 5k on Thanksgiving morning. The event gives out pies instead of medals for age group win,place,show. . . Hoping to place in old carcass catagory M40-44.
Always amused at the b*tching & moaning that accompanies any sort of run component of WoD. I like the flexibility of substitution (based on equipement/weather/etc) but it's comical, even during spring and summer, to see the responses. It would be funny to see a data scrape for 1)Negative comments 2)Outright refusal 2a)Substitute choice.
Obviously there's a bias against running, but quantifying it would be interesting. Let me put it this way, when the zombie apocolypse comes and your tabing along with the horde closing up behind you the last thing you'll think about as you get pulled down is not how your general fitness level benefited from crossfit, but all the times you sub'd something for the running segment.
3-2-1-Go make an excuse. . .?
penty - thank you. :-D I'll give that a whirl.
ran 6mi with flak and M16. during the run we went through a river enjoying sunny 19 degree weather. time - 1hr 30min
Crisp morning, but I loved getting outside for a run! I needed to get out of the gym.
No excuse for not doing this one! Those who complain about their knees... i'm not surprised your knees hurt when you run, you've done so little that your knees aren't accustomed to it! Run as regularly as crossfit dictates and your knees don't work. How the hell do you think elites cope with running 100+ miles a week? ADAPTATION.
19'47" was my time today.
PR by almost 2 min, but I used the treadmill this time so its not a true PR....
Love running... But im a bit heavy.
My previous post made no sense. I think it's because i went surfing and the cold has ruined my brain.
19:23 today on a hilly course...
PR is 18:36 but I just started back to running this week after a month off (overtraining syndrome ruined my cross country season)
27 / M / 5"11 / 161 lbs
It was bone chilling outside w/ lots of wind, so............
200 burpees for time
21:4X-50 @8.5 for 3 miles the rest 11 on treadmill lost time cause treadmill shorted out.(PR)
Last Time (Treadmill):
Last Time (Lot):
Still not able to run. Subbed a 5000 row. First time rowing that distance.
Ah, you can tell the running days by the collective moaning and gnashing of teeth, sort of like the climactic scenes from Night of the Living Dead. Running is definitely a contact sport (between your feet and the ground, usually pavement) so don't feel bad about scaling or subbing. Row-bike-swim - for those of you "complaining" about snow, I am jealous and you should consider snowshoeing or cross-country skiing instead. It's all good. Me, I will either row or run today based entirely on my whim.
Really off today: 22:25 (almost 3 minutes off PR)
23:49 outside in the cold.
There ain't no Apocalyptic Zombies gonna catch me!!! Thanks for the light hearted motivation! It made me chuckle a bit, and if I do that right before I say, 3..2..1.. Go!!, it's always easier!!
Oh no... you were serious, huh? Oopsie!!
4.3 MILE TIME: 33:40
THIS IS A CROSS-COUNTRY TYPE LOOP RUN I HAVE MEASURED OUT ON A BIKE...I HATE RUNNING ON A TRACK THIS LONG. IT'S LONGER THAN THE RX'D RUN BUT MORE FUN THAN STREETS OR TRACKS.
LIKE A ROCK
RURAL/METRO FIRE DEPT.
22:34 as rx'd
gonna do the endurance wod here in a bit
About 4.2 miles around the Potomac.
Recurrent problems with gluteus minimus so the impact of running gets to me pretty quick. Anyone know any good techniques for strengthening this thing, i really dont feel like going back to PT cuz it didnt work the last time.
subbed a 9 mile bike instead resistance level five, then upped it to six for mile 8 and then to seven for mile 9.
5k run on treadmill 26.47
Negative pull up training 5 sets
26:18 as Rx'd
4.35 mile run in boots and utilities
Time 29:59. Still guess i can go for 27:30 mark but need some more CF in the blood
Dear #82 and all of the people with knee pain.
Knee pain is indeed a nasty little thing. I recommend getting evaluated by a physical therapist or you local sports medicine (orthopedist) doctor who will probably send you to a physical therapist. If Knee pain is so bad you can barely ascend and descend stairs there is a major quality of life problem - and hence incorporating a doctor into the mix. You may have something that is fixable or you may have a degeneration of some sort that will only show up on an MRI. Goold luck all you people with knee pain - cross fit and all of the squats is helping mine out.
If you can't run there are a two easy things that you can do.
BIKE or SWIM -
you could also try running in a 3-4 foot deep part of a pool. the boyancy should help.
500m splits 2:00/1:57/1:52/1:49/2:04/2:01/2:00/1:56/1:58/1:50
as prescribed...or so I thought.
Did 21:22...then I realized after I got back to work that 2.6mi is only 4.2km....Crap!
I think I need to go to the Crossfit Math Certification!
I hate running, but I love progress even more:
Run 5K - as rx'd: 32:06 (new PR)
compared to: 39:10
sub 30:00 next time
Was planning to run today anyways. Went a bit longer and probably a bit slower than a 5K, but loved the run.
4.8 miles, 40:32
Not a blistering pace by any means (about 8:24 miles). Had a tough training summer and am just starting to get some of my fitness back.
Definitely not my best run ever, but it's the first time i've run over 400 meters since i did my ironman back about a month ago. i'm going to venture a guess that i'm still not back to 100%. My plan is to stick to the main site wod's up until about march, and then start incorporating crossfit-endurance back into my schedule. for those of you that enjoy doing the occasional race (or just want to get better at running/cycling/rowing/swimming) i would seriously reccomend adding a couple days of the cfe program to your schedule. i trained and completed my ironman distance triathlon on nothing but crossfit and cfe (no more than 4-5 hours a week). The time saving benefit is obvious, but you also don't have to sacrifice your strength gains, or waste away into a puny stickman (this coming from a former puny stickman!!).
Great morning for a run. Nice and cool.
My doctor told me he wants me to wait another three weeks for my foot to heal before I start running or doing box jumps again, so I'm gonna row for 27 minutes, which is what my average 5k run would be. This is not a cop out from running, as I hate rowing, too...
Holy crap I've gotten slow since I quit running exclusively. Used to be able to hold that same pace for 12-15 miles, now 5k at that pace nearly killed me. I'm much happier being a crossfitter though, it definitely suits my fitness goals better and I feel much more fit overall. Thanks coach for giving me an alternative to the endless boring pounding of running for distance.
wow.. aweful run. is it ok to run everyday as well as doing the WOD?
~22:30 on a treadmill
haha im introducing my friend to crossfit today....he ought to be happy after this one. Hes going to hate me for the rest of his life. He will prolly die after this one anyways so oh well.
5k 29 min
outside kinda hilly (don't know what I was thinking)
I think your question, though not meant to be derogatory, comes from either immaturity or lack of experience in the sports and fitness arena. Some of the greatest coaches and instructors I've ever had could not necesarily perform every component of their coaching. Do you really think Mike Leach at Texas Tech could actually run the offense that he has so well orchestrated with Graham Harell this year? I mean physically execute the plays.....yeah me either. What about Ralph Friedgen at Maryland, Wade Phillips at Dallas? And I'm sure many, many others from every field of sport and fitness. Bottom line, ones level of knowledge and expertise is not correlated with ones present physical abilities, whether from physical inability, age, etc, etc.
I'm sure someone else will defend Coach Glassman's athletic history and performance in his day, since I don't know the details, I'll let them. For now I'll just say the guy is a fitness genius and you're darn lucky to be under his tutelage. As far as your friends who think they can learn more from the meathead supplement junkies at Gold's, who cares?
Did the WOD a couple hours ago....I'm getting old and wimpy - simply could not force myself to run a 5K in 13 degree Wisconsin weather with a 5 degree wind chill. Rowed 5k instead (I would much rather run than row): 22:53...possibly a PR. Pulled muscle in my upper back from doing front levers so I actually used my legs to row. Obviously rowing with better technique helped my time.
5K on Nautilus Stairmill. That was fun. 28:51
Almost 4 mins over PR. One min for each month off CF and doing 5-10 min metcons, coincidentally.
I am dead serious, no pun, about the Zombie Apocolypse. . . Bam! It's gonna happen sometime, and then everyone will regret not learning the Pose method or subing the running. They'll regret is as the ghouls eat their faces off, . . . just sayin'
I don't feel all that well today. Should've been quicker.
I'm horrible at running and I hate it so so much. I'm back on the Crossfit wagon after a year of letting myself get fat and out of shape. So this will probably take me like an hour, but I will do it anyway! Crossfit, please give me my figure back, I'll do whatever you say! Please!
a perfectly painful way to cure this hangover. let's do this $#!&
Hate to run.
That is why CF is the best.
Thanks Coach G!
24:20 (pr by 1:01)
wu: 500m row, 3x10 cfwu, and 500m row post wod
#159 Jay M
Very well said, I was thinking the same things. That guy needs to grow up, or get a clue.
Awesome work Dawson! You will be stringing 2,3,4 ... 15 together in no time! It's nice having your name up on the board isn't it! haha
as rx'd: 19:52
27:45 I am getting much better.
3.04 miles in 23:02
CFWU x 3
Decided to do Fran today.
5:45 as Rx. Compare to 080705 7:43
Shooting for sub 5:00. Got round of 21 unbroken, then went downhill.
Is every Olympic coach an Olympic gold medalist? Should/Must a coach must always be ahead of the student? Can someone with a 15 minute Fran time coach someone to a sub 3 Fran time?
Think of this as a lesson in knowledge/science. What is important, the messenger or the message? Science, and Crossfit, looks to the facts and the data, is it correct? Credentials and "looks" nor even the performance of the speaker is important (unless presented as evidence by the speaker) only whether or not what is being said or explained is correct.
I see it as a "barrier of entry" though I doubt it's how it's intended. Can you look past the form and see the function? If so, then Crossfit has a place for you. (Ancient CrossFit secret: Form FOLLOWS Function)
I hope I've explained this in converstional tone. This is how I see it, other may feel differently, and how I'd approach it if someone I was trying to show Crossfit brought it up: "Who care what he looks like, listen to what he is saying.... he makes sense."
25:23. Two minutes slower than last time. Treadmill versus outside
21:55 on treadmill
21:20 (new PR, thank you CF!)
5k - 22:05 - new PR, thank you CrossFit
A leisurely 34:40 - 15 seconds slower than last time. BUT, I took two walking breaks in the middle - so in theory, I was faster during the run. As usual, shins (and ankle today) are quite aggravated. Had this not been the case, I would've probably beat my last time.
I wish I could run better... :/
I keep seeing these awesome black braided climbing ropes that everyone has on the Crossfit pics (like the one from Thuresday). Does anyone have any idea where I can get one?
5k 27:11 after a heavy night of drinking had to slow down a couple times (PUKE)
slow, ran with the wife and stroller through town (on leave).
3.3 miles in 33:27 and remember i am 5"11 and weigh 258. 3rd week on crossfit
as rxd on tread mill
sidewalks covered w snow and ice and the last thing i need is a twisted ankle or a busted a#$ bone so i pushed it in the gym almost met pukie.
not that fast, but four minutes off the last time 081022 of 26:26
first real winterday in berlin - ground frost! still got 20:37min.
had to run it on the treadmill inside, i hate feeling like a mouse on a wheel
I run on the weekends and play soccer so soaked up another day at the gym.
Jrock and Allison- I did a version of a WOD you posted a bit ago. I had to scale the HPC and Burpees because I work out on my lunch and as it is, I am gone long enough. I have been dying to try this workout out! Will have to do the full version on a weekend.
25 HPC (all at 85#)
= 28:58 time included when I had to wait for someone to finish stretching on the rack. Ahhhh!! I am going for time, move it move it! Ha ha ha
I did a WOD yesterday that had 75 reps on all, and ironically, this had 75 for the HPC and Burpees, just broken up differently. My upper body is nicely sore and I love it.
5k on treadmil-no choice, there is babysitting
also did 20 min on arck trainer
Heard "Fran" calling my name today ~ 5:40 RX
26:00 I hate running....bad knees
Did Murph with 21 lb vest. 36:12. I will get this below 35 minutes eventually. I'm about 85% recovered from stinger injury.
Rest in peace man. You are a legend.
Sub'd 5K row
19:52 (PR is 18:15)
Haven't done a distance effort on the rower since the summer and it showed.
Did the wrong exercise from Tue...but figured I'd still post to keep track.
Everyone have a great weekend.
ran brooks 25:23 then soccer (bad idea--knees and ankles bothersome)
Ran 5k yesterday: 24:00. Dreadfully slow.
"The Chief" today without the rest intervals. AMRAP 15 min., instead: 17 rounds.
23:24. Only 27 seconds slower than my pr so I'm satisfied. Was a little breezy.
50 degrees, 10-20MPH winds.
5k 20:19 (slightly hungover)
You've been given 2 good responses already by Jay M and prole. I'll just echo them and add, who the f*** cares what a coach looks like? The proof is in the results!!! Tell the Gold gym rats to piss off if they are so worried about appearances.
5k row, 17:49.2. This reflects zero improvement from last time, argh. I attribute that largely to having a low energy day today, it's been a long week and I set three pr's this week so I can't complain - but I do.
Warmup: about 10 min easy row. Cooldown: handstands 25 sec, 20 sec, 15 sec; donkey kicks (trying to learn a free handstand without using the wall); press 2x5 at 95 lb.; push press 2x5 at 95; some stretching and yoga moves, "it's a week."
Have a good weekend everyone, watch out for zombie hordes.
Lake Bonavista 5K loop; first 5K since starting crossfit.
hope I can do a lot better next time
I haven't run this far for 6 months, so I had trouble.
Pause for water
Pause for water
Walk 1/8 mile
Total time: 25 minutes
The combination of trying to stick to the pose method and my water addiction caused the shut downs where I needed the momentary break. The running itself, though, was fairly quick.
From Sweden. The first snow came today, so I ran indoors on a threadmill..
as rx'ed 27:42
Had to run on a treadmill.
Subbed & Scaled -
2 miles on elliptical
I'm happy to say the ITBS didn't kick in! I hope to be capable of doing a mile on the road on the next 5k without ITBS issues.
21:33 (PR since starting CrossFit). I haven't run this fast in over 10 years. I have been a runner for years and am amazed at how I can actually run less often now and run faster times. Varied, functional movements at high intensity really do produce great results! My overall fitness level is better than it has ever been after less than 5 months of CrossFit WOD's. CrossFit is the real deal.
Thanks for the compliment but please don't confuse me with prole.
Nice and cool, and followed my strategy to the letter: maintain 185 HR until the last 2 1/2 laps, then kick as much as possible. It felt pretty easy until the last lap, but still a minute over my PR, so I guess I'll have to up the HR next time. Avg HR 185, peak 199, rec. 65. At Soquel High.
Rt Knee hurt yesterday....
Saving 5K for a weekend as no trip to gym required.
#45 Thruster x 50
Various exercises on way out...
Puppy scale - 2 miles on treadmill - 1.0 percent grade...
1999 - 12:27 2 mile time
11/21/08 - 20:55 2 mile time....ouch
21:19 (TREADMILL GRADE 1.0)
19:40 PR - beat last year race time by full 2:00
first time trying to run a 5k in my vibram five fingers. my calves hurrrrt...couldn't make it the full 3.2 miles, got to 2.2 miles.
Anyone else here run barefoot or with five fingers? How long did it take before your lower legs got strong enough to where they didn't get sore after you run a distance like 5k??
22:33 on treadmill
First WOD ever! Actually, yesterday was but it was a rest day, so I have yet to feel the pain :) I'm looking forward to it though!
PR'd at 26:56! (treadmill)
Did the 5K today at 5:30 this morning in the Northeast. Another cold run considering all the running WOD's lately. Don't like running but did the WOD in 25:55.
Starting a running cert this weekend hoping I can learn something and improve.
old pr 23:21
This is great!!
Can't wait to run a nice Turkey Trot on the beach of NJ!
22:52 on treadmill incline 1%
3 sets overhead figure 8's 12lbs
3 sets preacher wrist curls 65lbs
Rowed 5k instead.
followed it with a rowing tabata-fastest 20sec pace was 2:03.4, slowest was 2:08.2
TOTAL TIME: 22:47
gem snelheid split km Cum snelheid Cum km
14,78753541 1,45 14,78753541 1,45
12,77678571 1,59 13,66292135 3,04
11,12101911 0,97 12,9470852 4,01
14,77290837 1,03 13,28257687 5,04
after the run my calfs? kuiten were totally dead.....couldnt stand up anymore :p
27 min as rx'd. New PR. I am pretty happy with this, I felt GOOD the entire run, and I have never been a runner. In fact, I always dread these WODs, but that may be starting to change.
5K (3.1M): 22:56
Didn't come close to my PR of 21:47. Haven't run in a while & it shows.
Avg HR: 170
Max HR: 181
Funny story -I just got a new HR monitor & the pre-set limits for my age are 124 to 162. During this run, I spent 1:40 within my limits, 0:0:11 below the limit, and 21:05 above the limit. This thing needs to be reset with CF limits in mind.
Post: made up Tuesday's PJ WOD
135, 135, 155, 155, 175, 175, 185
Deffinitely could have jerked more, but didn't have a spotter or bumper plates. Question - is it a foul if your arms aren't locked out at the bottom of the jerk?
rowed 5000 meters - 20:22.5 (Too wimpy to run outside @ 15 degrees w/ windchill @ 0)
as rx'd 26:30 & was excited until realized the course was .2 miles short @ 2.92 miles. DANG!! (but I did brave the outdoors)
First snow this week here in Sweden. Pavements icy and sprinkled with gravel.
Treadmill 2% first half, 1% second half
On treadmill@ 2.5% grade 6.9 MPH 3.1 miles
27:05 3.44 miles at 30 minutes.
WTF!!! I remember breaking 22:30 ONCE in race mode.
No matter what I used to try, I couldn't get faster on the run before now. This time ran on hills. Old time on a flat course.
I am so ridiculously psyched right now. I screamed with joy afterward and the neighbors looked at me funny.
Running Hates me! She is an evil vixen that enjoys punishing me, and in some sick way I enjoy it. I'm just glad I finished.
M/24/5'10"/152lb (WTF?? Was just over 160lb coming back from Europe a couple weeks ago and haven't been consistently paleo-zoning since)
CFWU x 2, 15 rep per excercise per round (dips on rings, GHD SUs)
Foot needed time to heal, so did 5k row. 20:36
Originally anticipated 20 min, but couldn't get focused until half through. Forgot just how much distance rowing sucked :P.
Windy, 35^F in a snow shower, but not much on the ground of this flat course.
Todd had to double-back briefly to show me the way at a tricky turn of the unfamiliar-to-me course (he had the Garmin); said his 2-mile split was about 16:00. He also had some knee pain at this point. We finished together and we definitely left some in the tank to sprint the final 400 m.
Pleased with the time. It is about equal to my warm-season average.
my bad bro, I had been reading commentary from the rest day from prole a few minutes bfore posting. sorry
33 yom 220 bwt
ran on a treadmill
22:16 fastest indoor time ever. felt really good.
First week doing crossfit and I'm in love! I blew away my 5k pr today of 24:36 by almost 2 minutes!
Time today: 22:40
ran on treadmill, too cold outside...
25:48, only been crossfiting about 2 weeks...ran a 5k last month at 27:33
On treadmill, 24:11. Bummed because it's 15 sec slower than a 5k I did the end of September. POSE and everything. I feel off today so maybe that is the reason...
28/f/140 started cf in september.
i row the longer running wods because of shin splints (and i HATE running).
23:30 today, that's 5 mins faster than the 5k in sept!!! wicked psyched :)
20:40 @ 9mph on treadmill
Time: 17:54 minutes
I just ran 5k yesterday, so i just did a warm up and some stretching today. My back is starting to finally feel good again from that 320 lb squat three weeks ago.
CFWU- minus extentions
5k on tread mill at gym 1.5 incline
26:19 on the mill @ 1%, VFF. Same exact time as last, would think I could have found a second or two somewhere.
Icy road, 5000m row 19:08
Last PFT (3 miles) in July was 19:40. So today I ran 44 seconds faster even with the extra 0.1 mile...and this was only the second time I've run any further than 2 miles since July. Yep, I'd say CF works.
19 degrees outside this morning. F that
Good Job Ted S. That was you on CNN saving Attorney General Mukasey last night. If you do not know Ted look at his xfit interview. All those agents are xfitters
Time to get my strength up to par. Started today with a Crossfit Total for the first time:
Will start a powerlifting cycle (a la Coach Rip from Starting Strength and Practical Programming) for a couple months, then move to something like Robb Wolf's program (http://robbwolf.com/?p=177). If I'm ever going to get good with the heavier WODs, the basic strength needs to come up a bit...
Warm-up: 100 SU + 50 DU; CFWU 3x11.
As Rx: 23:12
Cool-down: hamstrings stretching; foam roll.
Off PR by 2:43. Slick/icy/snowy 3.5mi road course. 26F (16F wind chill). 22MPH wind gusts w/light snow. Brrr... Big toe injury added to the challenge.
wod as rx'd since 5/22/08
Bucks 5K Series Route
More hills and cold weather suck
If I ever have to run from somebody for three miles, I will let them take me.
In my first week with CF and my first week working out in months. Love you guys. Can't wait for the next WOD.
30:45 (3 mi on treadmill)
24:00, my worst time ever, around st. 5
5k- 30:40 (PR)
I'm not a good runner, but slowy improving. I did this interval style with the aim of 10 minute miles at various speeds. I love cross fit because I actually look forward to doing things that a few months ago I wouldn't have even put into my workouts, mainly running. Now we just need to start putting some swimming into the mix!
I finished! Yay!
Running in -11 degree weather on an icey track SUCKS!
5K Run 23:42
Had to run on a treadmill like so many here, and I too hate that, but I got it done anyways.
Get Fit, Get Trained & Go Hard!!
29.30 ran outside time sucked
cfwu x 1
3 mile run
Gotta work tonight so I took a 90 minute nap, rolled out of bed and into my shoes, then jogged the trail next to my house. Chill time. Last two efforts were PR's, but if I'm not chasing a faster runner, I just don't run fast.
6:00 pace on first 6
5:30 pace on last 3
Rest day from CFB. Have "Angie" to do tomorrow and then rest day on Sunday. Last cycle starting tomorrow as a Drill Instructor. So, 70 training days until February 13th. Some WODs will be improvised during this time due to work and duty.
IF anyone has advice on quick fix foods that could battle weight loss during this time period would be greatly appreciated.
Semper Fidelis and God Bless.
Did my first 5k run:
40 degrees and breezy outside
I got a little behind this week, so today I performed "Nicole".
AMRAP in 20 min of:
Max reps pull ups
Results: 5 rds of 19, 14, 12, 8, 8.
f/5'11/231...yea i know, chunk mania!
I'm a fng to crossfit but so far I love it! I have lost more weight (my main goal right now) on a month of crossfit than I had on almost 6 months of daily HOUR long cardio stints followed by 30-45 min weight sessions. My muscle and cardio fitness are coming back to me by leaps and bounds and I feel great. I look forward to the WOD everyday and my husband teases me about my new obsession when he catches me peaking at the early posts the night before! I have definately gluped down the crossfit kool-aid! My loop for the 5k actually turned out to be 4.1 miles! I didn't break any speed records, but I didn't stop either at 46:35.
As Rx'd, 3.12 miles on the treadmill.
25:57, a PR by just less than 3 minutes. And that's after doing "Nicole" yesterday. Holy hell.
Well I've wanted to try 1K intervals for ages so I gave it a shot today seeing how I'm at the fire hall and all PLUS running 5K on the treadmill really sucks rocks. Results were as follows (4 min rest btw runs) 4:12, 4:00, 3:56, 3:50, 3:45. Run #1 suffered due to my poor math skills.
True to form I wasn't feeling it until the mid-way point but my average brings me in at under 20 minutes, which was the overall goal. Last 2 runs were rough. Note to self, I need to start the tread at about 9 mph and work my way up to go sub-4 every run.
As rx on treadmill 1% grade 22:10
Not one of my better times. I have had sub-par workouts for the last few weeks.
Ice cleats on icy trail. Still disappointed with time.
Practiced my POSE form, afterward felt calves and hamstrings.
Awrighty! I needs to get faster in my run, so thanks for all the running this week.
5k at the local track, a little chilly:
Shaved about 30 sec per mile from last 5 k.
On treadmill, Random, L2
Gotta work on this weakness
5K on treadmill -- 22:08
A cool, brisk night for a run. Not a PR, but felt good.
Went for max pushups after the run. Made it to 44 (PR).
25:06. Damn you, tooljunky! Beat me by 26 seconds. I'm praying for heavy weights tomorrow so I can start beating you again:-)
msn+ohs+sn lands: 3x3 83#/45#
hsn+ohs+tall sn: 3x3 83#/45#
20 minutes on elliptical d=1.67 (last time 1.54)
Got a terrible stitch on my left-side after completing the second mile; it got so bad that I almost buckled and quit with only 800m (half a mile) to go. I nearly halved my pace to control my breathing a bit which hurt my time though I still managed to sprint the last 200m...
...and I still PR'd by over a minute! 23:53 this time versus 081022 @ 24:56. I feel like I could have run through it and performed better, but hell, it was a tough mental battle to just finish.
Goal for next 5KM: focus on controlled breathing from the get-go.
did push jerk since I missed it the other day.
Beat my last PR by 40 after some technique tweeks at the cert this week. Good stuff.
31:44 on indoor track
campared to 37:20
22:39 PR by 11 seconds.
As rx'd in cold ass philly weather:
A 2 minute crossfit best from last time I did the 5k, but still 4 minutes slower than my personal record from high school cross country. I'll get sub 20 with crossfit though in no time.
2137 .......... your turn chief, make sure Brooklyn has her seat belt on
22:20 on a 100 meter indoor track
57y.o. 5'10 154lb.
Either ran it in 17:02 or 18:14. There was some confusion about marker. I kept running and did 6km in 20:44 for sure.
Treadmill @ 1* incline. Hate treadmills
7k - Pete's Hill (several inches snow)
CFWUx3x15 (ex pullups)
plus 3 sets of b/w bench for reps
and about 10 minutes of abs.
I LOVE THIS STUFF!!!!
32 min 3.2 miles. getting worse at distance runs, tho finally feeling strong in last mile. pitch dark on last 3/4 mile, slow going. gotta find a lighted route as dark at 5:30 now, and gonna get worse---colder than heck tonite too.
hate it when people do this but I have to.
didn't have time to run so...
Fran (95 lbs thrusters)
I ran on the treadmill tonight, I got home from work to late, and it was dark, not to mention it was a brisk 30-degrees outside.
Total time 19:21 (PR), from last time I ran on treadmill which was 19:44
actually ran a touch over 4 miles, probably 4 1/4 miles. time 26:23...Hit 3 miles under 18:00, then backed off.
longest run since February 2008, which was a 5 miler.
800meter time trail on 31oct08...2:00.
1600meter time trail on 24Sep08...4:49
29:37 - I had to stop about 5 minutes in to fix my shoes and retie them. It was only 29 minutes of running, which is a personal best for me.
Observation: Favorable conditions 65 degrees and sunny at approx 430pm in East Bay, Ca. Measured distance using electronic gauge in an 2004 M6. I'd rather assume my time would have been +20-30 seconds max. First 5K crossfit workout, personal best.
Goal: below 18 mins.
24.52 with Baby Kaela in her jogging stroller. 3.6mi instead of 3.2mi...
33:28 PR by over six minutes. So psyched right now.
Because of calf pull last Wednesday, had to sub 5000m row - 20:48. Also, passed the California Bar Exam. =D
5K-18:44 (pr is 18:02)
Running in 30 degree whether is no fun. My lungs hurt.
f/33/128.... so not a runner.....
35:58 last time!!
So psyched about shaving off nearly 2 minutes for the second time!
As Rx'd on 200 meter track:
1000m - 4:06
2000m - 4:24
3000m - 4:41
4000m - 4:42
5000m - 4:16
Total - 22:11
M / 39 / 6'0" / 210
I bested my PR by 1:06..... still need to continue to get it closer to 20 minutes though
decided to mix it up a little with this monster...
scenario: 1 track at UCLA with appx. 50 stairs a set
15 sets of stairs
run up set 1 (2 stairs at a time), do 30 burpees, run down set 2
run up set 3 (2 stairs at a time), do 28 burpees, run down set 4
run up set 5 (2 stairs at a time), do 26 burpees, run down set 6
run up set 7 (2 stairs at a time), do 24 burpees, run down set 8
run up set 9 (3 stairs at a time), do 22 burpees, run down set 10
run up set 11 (3 stairs at a time), do 20 burpees, run down set 12
run up set 13 (3 stairs at a time), do 18 burpees, run down set 14
run up set 15 (3 stairs at a time), do 16 burpees, stop.
total burpees = 184
total time = 24:52
totaled body = yes
Did Frianebeth today...great workout
21 95lb. thrusters
15 135 lb. cleans
15 ring dips
9 225 lb. deadlifts
9 handstand pushups
WOD: as rx'd
Did this WOD on a treadmill, set at 1.0 grade and 7.5 speed. For some reason, my times are much time better when I run outdoors.
21:25 New PR for me!
Now if I can just get down to the 20's.
30:54 SLOW! SLOW! SLOW! definitely not a pr... not even close! did i mention i hate running in the cold...
Run 5 K
Took 5:00 off my previous PR, only walked about 30 meters uphill
Sub'd ~2.5k (1.5mi)
Fantastic time for me, someone who loathes running! This wasn't even terrible.. I got tired before it started to really hurt at all. Treadmill at 5.6 for most of it, bumped up to 6 for the last lap.
Suck it up buttercup. I hate running too but I did it anyway the best I could.
Run 5 k
PR by about 2 minutes. Ran mapped out course around town. 25 degrees out, but felt good.
40:25 treadmill 1%. Kept slowing down till my heart rate went below 150. only goes up from here.
Ran 5k 28:20.66 - Yikes
22:22.. i didnt think I'd get faster, but i keep doing it
26:03 could have been quicker
Well ive only been doing the crossfit WODs for 1 week and my 5k time is 25:24 im 24/m/5ft8 210lbs
rowed 5k = 21.08, 1st time
M 37 5'10" 150.5#
13 laps (3.25 mi => 5230 m):
2008-08-10: 24:17.15 PR
Second straight time clutter. The object is to go FASTER, right? Ah, that's what I did wrong. I'll trim some of that chub off the track next time.
Let me start off by saying that I hate running any long distance (>1mile) on treadmills. What I hate even more is running without an Ipod. So I sucked it up and ran 2.25 miles on 8.5 (realized I probably should've started slower) and ran the rest on 7.0. Can't wait to leave Iraq. I can't stand not being able to run outside with headphones. Oh well.
Was hoping to crack 23min, but that first mile uphill just drains me. Still, beat my last time by 31 seconds.
MGySgt. USMC M/47/6'2"/199.5
I ran this yesterday with my boys cause I had not taken them out in a while. They had fun and so did I.
Ran this by myself today and set a new PR for the first 1/4 mile taking 4:15 to get that far. I ran a 3:09 two weeks ago during our CFT but there is a difference. 2 weeks ago I was on a nice rubberized track. Today I ran the first 1 1/4 in the soft sand of a dry river bed. I moved up to a canal bank until I hit my turn around point. Stayed on the canal bank for the return leg.
Total Time Today 28:16 Nope this is not a great time but I like it considering the conditions I chose to run in.
FYI: My last PFT I ran a 21:29
After the run I completed Day 61 of my Double Under / Burpee challenge.
4 seconds faster than last time
10K Turkey Trot, Kunsan AFB, Korea, Republic of... 46 mins and some change, forgot to remember the seconds portion, still, not a horrible effort.
Third week of Xfit. Recovering from a partially torn achilles tendon...first time i've ran more than 1.5 miles since February.
Run on treadmill @ 1.5% incline:
So i guess it's kindof a PR?
WOD Run 5k ;
20.07. pretty slow,just took my time getting back into a rythym as i've hardly ran in ages.felt quite easy,much faster the next time,hopefully!
absolutely baltic here in Scotland !
Row instead of run:
5 K row:
21:53 (with a cold)
(last time: 23:54)
subbed backward run 2000m and 2 tabatta sprints
36 degree temp
varied hills up to 1000 ft elevation
5.1k in 27.27 on the road.
Love the 5k, have never run a 5 before.
Ran on the treadmill on random, 7mph.
Next will be faster by at least three minutes I hope!
brisk in the ATL this am, 20 F
layered up and ran outside. 27.16
Chills & Hills
26:04 on TM with 1% incline
On a treadmill. Could have been faster on a track. Takes 20 seconds for the thing to accelerate to a decent pace.
did FRIANEBETH: 6:00 as rx'd
then some light running.
3.1 mi. on treadmill
16 seconds slower than last 5k
21:51 - 23 degrees outside.
Ran with Smally, and he ran a 22 something.
Ran a 19:40 two week ago in better weather.
5k folsom lake trails
Outside, about 18 degrees this morning.
Age 52/BW 245# 5K row (24:09), done after "NICOLE." Finished off with 5 x 5 SA benches @ 65# (1 minute rest between sets).
i hate running but i better get used to it. haven't ran this in a long time, mainly been doing sprints. 5k in 24mins flat on the treadmill. that sucks but i'll get better. did warm up and push jerks first.
12 1/2 laps on a track
call me what you want, but I refuse to run in the cold, and besides, I rowed it last time anyway, so rowed a 5K in 20:42
as rx'd 24:46
I always read all these comments on here about the progress people make, and quite honestly I wasn't sure I bought it. I have never been good at running long distances (anything over a half mile). In fact, the last time I ran 5k was a year and a half ago and it took me 35 minutes. HAving said that, today I ran the 5k in 24:46 after only three weeks of crossfitting. I could not believe it. All I can say is thanks for this site. I thought I was in good shape before because I was strong, boy was I wrong.
Bad time, but was in the dark on broken terrain. Baby steps the whole way. Need new batteries in headlamp.
5 days from 30 - 6" 208 - 25 min 55 sec - First time ever running 5 K for time - could have knocked off at least a minute or two - looking forward to that one next time -
Has there been a 10K before - ? I'm going to try that anyway after the holiday -
a minute slower than last time.
probably attributed to the fact that it was the first cold weather run of the year, and i just broke in my vibram 5 fingers.
technique sucks...but. i feel good about it.
175 felt heavy. Didn't want to go up.
Run 5 K road route
Treadmill - 27:30
treadmill at 7.0 for 3 mi. sprint last 1/8 mi.
I PR 24:07. station 6 on the treadmill, true 5k stopped once for 10 seconds, kept the pace at a steady 8.0mph, slowed it down a few times to 7.5.
I felt great, I talked to Dan Schneider most the time while running. It kept my mind off the time
the previous time was 24:57.
tito 29 yrs 190
Ran 1 mi, 8:30 min
19:42 on treadmill set a .5% grade, close to a PR for me.
Edmonds Figure 8 - 3.58 mi.
M/23/151 15 pullups, 15 dips, 15 squats
5.3k mostly grass, some concrete, 2 hills (run to park, 1 lap around lake, back) - 25:30
Slow going, but it was so cold I couldn't really gauge how hard I was pushing myself. Need to warmup out in the cold next time.
Afterwards: situps/goodmornings, stretching
bench press for fun 275 max single
2.5 miles in 24, last 1/2 mile due to toe
On treadmill, 1 degree incline. Had a 15 second rest at 2.4 miles. Better warmup next time and just start out and maintain 7.8mph the whole way.
24:25 on the treadmill, PR.
New 5km route
31:00 i am very slow
20 degrees, 20 mph wind, 2 minutes slower than last time.
m 44 5'9" 181 lb
Run 5 K
Ran this at the Apex Turkey Trot 5 K race yesterday at 10:00 a.m. The temperature was in the mid-30’s, sunny with little wind. This was my first 5 K race ever.
21.18 for 5k on a treadmill at globo.
improvement of 2 mins on last time but I reckon I have at least another two minutes of improvement.
also did 10 mins on versaclimber and 5 sets of 20 crunches
Ran 30 min on St. Pete Beach--beautiful!
I really need to get back into shape.
Bree: Subbed 10k bike 17:23
800 route x 6
18:36 @ track 12.5 laps cross fit PB
wanted sub 18 didn't have the speed yesterday.
Sept 19th 19:10
First time going 3 miles since out of Army 20 years ago.
On Treadmill: 28 minutes.
18:10, just under 3 miles i think.
20:30 on treadmill
21:35 took it easy on the first 1.5, 11:21, sped up on the rest
Was on pace to get 26 minutes but shins started killing and had to walk most of the second half
ran 30 laps, had some juice left, so picked up the pace for each of the last 5 laps, dead sprint on last lap
ran with sha boi Nick (above)
looking forward to the day I can break sub 20 again.
a little less than 25 min (phone timer got interrupted when someone called) ... I need a stopwatch
25:12 on the treadmill
27:04 (PR by 49sec)
Did my local 5.95k loop in 27:55.
Translates to 23:28 for 5k.
a friend I am trying to whip into shape:
36:25 (it was all I could do to get him to finish)
24 minutes flat
Subbed with rowing : 19m09s (PR)
Subbed rowing for a change
2- 5k and 2- 10k running races recently.
5k run 18:20 10k 37:00
5k Pr 17:41
1st 10 minutes 9.3mph
10-15 minute interval 9.5 mph
15-19 minute interval 10.0 mph
Way behind on WODs-completed 11/24/08
CFWUx3 with 4/5/6 pu&dips-better all-around. What's that line about our warm-up is your workout?
:26::00 spin harder with one hill interval for :2
2K row in :8::47-dropped 53 seconds
managed a 20:30 on a treadmill at the Y. surprised my self.
Im enjoying getting back into it.
rain hampered things a bit..
Better luck next time
@ home, TM, 24:44, way off PR.
as rx'd on TM: 23:50 first mile too slow.
23:27 (last time 22:52)
Not too bad on snow and after week off the program because of diarrhoe.
Couru 3 miles sur treadmill, 26:14. Après CFWU trois rondes.
nice and slow 3 mile run 30 mins
-declined situps with 45lb plate 15/12/10
-air squats 25x3
27:28 on treadmill. First WOD after 10 days of a cold and recovery.
Part of my PFT (250)
Screwed up and ran a 3 k in 14 min. Thought it went by fast!
on TM 3% grade 7.1 MPH
5.12K = 28:25 min
Split this distance up into equal thirds because legs were smoked from Jason after taking a week off prior to that.
YOu have to really move on an eliptical machine in order to keep up with an average 2 minute quarter mile run.
Around the lake with both big kids.
25:55 thanksgiving day!
081127 - 25:03
080630 - 26:03
Got a little lost - realised I ran 140 mtr extra
47 / 172
28:33 ran outside at my house with Kiya, the new dog
Regular Fuquay 5k course.
22:40 tied PB.
10/22: 24:02 - Fuquay
9/19: 24:14 - Fuquay
8/8: 23:21 - Myrtle Beach
2/16: 22:40 - Fuquay - PB
Pace at beginning much better. This helped to improve time greatly. Took deep breaths. Helped to reduce fatigue.
5K new PB 17:33
Setting sights on 17:15 by Christmas.
first run after 2 months DL. slowest 5k in 5 years.
on vacation Las Vegas
11-25-08 ran 3.5 miles 26:38
11-27-08 ran 4.0 miles 30:01
on treadmill, ridiculous, machine has to be off, never ran this fast in my life
First time to run one on a track. About 1:30 slower than my PR
Did Shoulder Press from 1 Dec
cleaned up 5 k from previous week
3.11 miles, treadmill, +.5 incline
First time on hilly route near Castle ice.
PB by 0:43, despite hams being wrecked from Mr Joshua last week.
Ran on treadmill with 0% incline
Did the 35 min cfe time trial yesterday so i did 5-5-5-5-5
weighted pullups today. All with 35lbs.
Ran, didn't time. Really cold morning (for around here) prolly under 30 mins
Ran 11 miles in the morning. Did the 5k (slow, steady pace) later that afternoon.
CHK Ran on 12/14. 25:35.
also did: push press 15x3 at 90lb
also: 50 pull; 100 push; 150 leg lifts: 16:34.
Just got back of a month america!
it was for holiday so I didn't train much and didn't had good and healty meals.
my crossfit skills certain were less :(
time as rex'd.
20.34 ( wasn't that bad at all but the worst is yet to come..)
push press for max(while I waited for a treadmill)
oh yeah max 140lbs on the push press
25:17 - 3.10 MI (I believe that's 5k)
Can't believe the awesome times, I am in my second month of cross fit, what an amazing difference.
My first 5k. Amazingly, I could have easily done under 24, so my next target will be 23.
30.02. Cold as hell outside, still missed pr by 3 mins. (27.20)
soccer instead. I seriously need to invest in some cleats and shinguards.
CHK ran on 1/27. best time. 23:54
Took 26 min. ...didn't push too hard