sweet!

Yay! I'll switch tomorrow and Sunday cause i'm signed up for a Jingle all the Way 10k. I'm stoked. Looking forward to running along the Potomac.

Oh My Gosh.. Noooooooooo

This is the scariest WOD ever posted. :S

So what is a good shoe to run in?

just got done with fridays wod
wow!!! and i scaled it down.

50 lateral hops over heavy bag
135 deadlifts 21 reps
21 pullups
3 rounds for time
16:47

I never wanna hop, deadlift, pullup or three round for time anything ever again

#4 go to a running store. they will help you get the right shoe. you need to know whether you overpronate or are neutral. i overpronate and before i got shoes with support my knees ankles suffered.

glad to see a run the last 2 hurt

Overtraining?

My workout today:

After working a 12 hour (6p-6a shift), i went immediately to gym.

Warm-up:
3 rounds of:
13 pullups, 1/7th mile run.

Workout:
Biceps, 5 various exercises, 4 sets each.
Each exercise followed by 1/7th mile run.
100 situps, 1oo pushups.
Finally, i leave sleep til 4pm.

just Finished, as rx'd only 2 rounds of the Crossfit WOD,
19minutes.

I am tired

I wish I could do this WOD. I'm doing track this year but I can't run hard intervals or longer runs because I have bursitis in both my hips. That's why I'm doing CrossFit in the first place, to gain the stamina and strength to run without actually doing much running. So far I'd say it's working.

Uggggghhhhh...DO NOT WANT!! I'll do it, but I don't have to like it......

#4 - No shoe at all.

However if you want to run on concrete/gravel or other surfaces that will chew up soft feet and you don't feel like developing huge callouses I would suggest the Vibram FiveFingers. You'd have to take mine away from my cold dead hands (well I suppose my cold dead feet:))
If you want something less weird try racing flats. www.eastbay.com has some crazy deals on track shoes.

no way in hell am i doing this on a treadmill...the 5k was DISASTROUS...i can't imagine doubling it on that thing.

must find a way...

*sigh* :\

Oh! Why can't it be summer again! This'll be a long, boring 50 laps of the indoor track at the gym!

Great video - always like to learn more about running!

What's the best kind of outfit to wear for running in the cold???

When I dress for the weather I end up getting really hot and having to sweat it out or carry some of my layers which makes the run even more uncomfortable.

When I don't wear enough I end up turning around, running home and crawling under the covers.

I'm really nervous about this. I don't know if I'm going to be able to make it. This will be my first anyK over 5. 5s are hard enough for me.

If anyone out there has any advice for running with asthma please send me an email. My breathing has been better during runs over the last year of CrossFit but the long distances still get me... Especially combined with the cold air which takes my breath away. It's a recipe for disaster.

I'd rather do a million pull-ups on a skinny bar with no chalk. :/

Beautiful day for a run,
Miami, FL 72 degrees and sunny!

#14-Allison
I've done plenty of running during the winter months and I've found that what works for me in anything over 25 degrees is a pair of pants over a pair of shorts, and underarmor cold gear long sleeve, a short sleeve t shirt over that, and some gloves and a hat. If it's colder than that I'll throw on a sweatshirt too. I also pull my sleeves over my hands at that point. Hope that helps.

Ha ha ha. Apparently, I was one step ahead of the crowd. Ran 10k today.

62:09

I know it's not as fast as I could run, but I had my wiener dog literally in tow for the first 30 minutes.

Alright, I'm ready for this...
Last time I ran 5K I sweated my butt off, so I guess I'll double it this time.

My WOD warmup:
5 rounds of 30 pushups, equaling 150 total
6 rounds of 30 situps, equaling 180 total
3 rounds of overhead squats, 50#, 15 reps
3 rounds of back extensions, 15 reps
Run 1/4 mile
Stretch
WOD

k, looks like this is going to be on the @#$#@@ tread mill. Rain, wind and possible snow advisory for tomorrow and I'm NOT in the Army anymore, SO, I don't run in the rain anymore! lol ;-)
I REALLY hate running! Oh well, there's my vent. I'll kick it though tomorrow!!!
Lysa

Wow, well this sucks.

Not going to happen for me since it's finals week and I need all the energy I can get. :(
Last time I ran 7 miles though (11.27 km) it took me 45 minutes even though I had run 7 miles 3 hours earlier as a warm up in 50 minutes. I couldn't run for a week and a half after though lol.

This may be old hat to some of you but whether you buy into it or not, it's worth the read and definitely pertinent to the topic of the video. Have a look for yourself.

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=3b4b1ca01e91c010VgnVCM10000013281eac____&page=1

Allison:

Lycra/spandex pants, long sleeve shirt with a light polar fleece vest or light jacket(nice to have something with pockets for gloves and hat if you get too hot). For your hands: cheap cotton gloves that can be found at the hardware store. And something to cover the ears if windy.

about a 1/2 mile into your run you should be warm.

This is what I wore in Prospect Park in winter. Now I live in Tennessee, so I'll be wearing shorts.

Allison,
Your asthma may get better as you age, but not as a result of crossfit. A higher level of fitness will not cure "asthma". It may help you cope with it better and perhaps lessen the severity of attacks. Cold weather athleltic activities will almost always trigger bronchospasm in those with asthma. A longer warmup may lessen the severity. Sounds like you need to avoid cold weather outdoor physical activity. Some say you can run through the bronchospasm, but i wouldn't recommend it since it may lead to a more severe asthma attack. You also live in an environment with a less than ideal level of clean air!! I was in NYC last weekend and could feel the unhealthiness of the air just wandering around Rockefeller Center!!! I couldn't imagine training there on a regular basis. I'll take the clean air of the Rocky Mountains any day! Good luck

I am not able to runn that distance...any suggestions??

thanks so much

Justo,

access to a rowing machine?? row it. its a looong 10k on an erg, but id rather die than run :)

#24 - Scale back and run 5k.

# 27- thanks...yeah we have some rowing machines... I was thinking to runn 5km and row the other 5...thanks very much...

10k

Anyone want to race?

Awesome!!! I need to do some road work.

Two questions:
1. Is Jolie Married?
2. If not, would she like to be?...

HA!

#4
If you are trying to run properly (skill based running like Brian is talking about) go to Posetech.com they have some great suggestions. My honest feeling about having someone at a running store tell you what shoes to run in, is that it is equal to having a quickly lube mechanic do a prostate exam on you.....yes they can tell you if you supinate, pronate, overpronate etc but they will never tell you that #1 its wrong and #2 the way to fix 99% of that is to become a skill based runner. While I am a novice at Pose technique I can tell you that I can run farther faster without any joint pain the next day.... unfortunately alot of muscle pain though trying to untrain myself in what I have been doing wrong for many years

Ouch I can't run that far especially after the last 2 days. Suck it up 3-2-1 Go!

ten clicks WWWOOOOOOOWWWW yeh
heat stroke here i come. Might do this one early to avoid going down.
Tropics rock

Sweet, ran 5mi today...obviously not a good decision, but whats 1.2mi more?

AllisonNYC .. the best solution is to move somewhere that it doesn't get so damn cold ..you know like out here with us in Okinawa!!!! Yey

22 / M / 5'9" / 125lb

# 25

I think swimming is listed somewhere (maybe the FAQ) as an acceptable substitution. You just swim for as long as it would take you to run the distance. I'm an even worse swimmer than a runner, so that's out for me.

Thin the herd COACH!

This is a joke, right? I don't know if I can handle a 6K on a saturday morning.

This is one that hurts enough as is. Scaling up is out of the question. I think I'll just try to survive!

My lower back is already screaming from the "Nasty Girls" Hang Power Cleans and today's 63 reps of 315# Deadlifts.

A couple of questions have been asked already, but I'll add: While the rx is running, I'm a rower and plan to row this. What's the call on the benefit/negative of such a substitution? I'd typically do the 5k when told but won't be able to tomorrow (or, more likely, Sunday).

whole new meaning to the 10k after getting the USA Track and Field level 1 cert

Heh... can't we talk about this? Ugh... 3 2 1 Go.

AllisonNYC,

What are you wearing now ? That is a place to start... cotton or anything that absorbs moisture or doesnt breathe can be a nightmare now.

For cold.. warming up before heading outside can help. Not really sure what to say on your asthma, but there are some good answers already.

I try and walk or do something to warm up before going outside. Unless it is really windy, I will check the weather and experience tells me what I should wear. Usually I am a bit cold when starting off but no that I generate a lot of heat when moving.

Have you checked at a running store for recommendations? That and peers are great sources.

did you say 3...2....1...go?

Nah

ah yes, nothing like a grouling, repetitive, mind numbing, long run to get the heart rate up, and the hams tight.

In Jamiaca on Vacation from New England....its gonna be a hot one!!!

YES!!! Hahaha I knew it! With those two insane workouts I knew a run was due. Guess I can't drink that fifth beer tonight.

Comment #44:

AllisonNYC,

What are you wearing now ?...

haha, I didn't bother to read the rest.

allison don't sike yourself out

#4, #14

1) Start learning to POSE. Look for seminars in your area or watch vids available on crossfit.com or elsewhere on the net.

2) In the meantime do NOT wear five fingers. You will injure your feet and shins. No idea why anyone would recommend to jump right into those things.

3) The ideal shoe is something without a lot of cushion/arch support/motion control but this is after learning the proper running technique. A light shoe is also ideal. I wear the Adidas Adizero PR. It is extremely light, offers protection from uncertainty in the road (pebbles and crap) and will allow your feet/legs to train themselves to land correctly. This shoe would also be acceptable for a beginner to running just don't go trying to set world records right off the bat. In the meantime, whatever you have in your closet should be fine as long as you condition yourself to long distance running. Start slow and build intensity, this will help you avoid injury.

4) Wear less than you think you will need. Shorts are a must, a short sleeve under a long sleeve (you can tie this around your waist or if it is cheap and old just ditch if you get hot), then maybe a light hat and gloves that could be shoved into a pocket. You might be cold at first but you WILL warm up.

#14 Allison NYC- a lot of great comments on clothes. Talk to your doc about the asthma, is it exercise induced, cold weather induced? Pre treat it- 20 min prior take your albuterol or equivalent. If the cold triggers spasms, run indoors; if the running triggers your asthma, swim until it's better controlled. I'm a newcomer here and never post, but I've seen the damage done when asthma isn't treated. -pab

Running Fast and Injury Free by Gordon Pirie

http://www.gordonpirie.com

WFS

awesome quick read

wisconsin runner here

wicking unders
thick running tights
cold gear top + fleece vest
hat + water/wind proof gloves + shades

depending on cold i throw on a long sleeve upper and maybe a mask. depending on snow/wetness i might throw baggies over the feet and wear my spikes.

if i get hot i can just unzip the vest and i don't have to worry about sleeves dragging.

my own comments

Typical of a firefighter/military guy- always doing too many things at once and never think to read into my own statement. always good for a laugh.

OK.. what are you wearing to run outside in the cold ??!! lol

#14 comment

ms allisonnyc

coldgear tops and ear muff work perfectly, some light gloves.

as far as the running with athsma, buddy of mine has run 3 marathons with athsma.

his problem solver - peppermints
cute huh

hah, he keeps a mint in his mouth and somehow, he says it helps him control his breathing and takes his mind off it almost completely.

so give it a shot

10k
jesus, havent ran distance in a while
here we go

getsome !

uuugggghhhh this is gonna suck. 1...2....3..here we go

I love running... gave up long distance though after my marathon to concentrate on crossfit so I LOVE this workout!

Allison,

Although you've gotten plenty of advice already, I'll add my 2 cents. I don't like bulky layers when running, and i also heat up quickly. I think it's better to be chilly when the run starts (not freezing, though) because usually within one mile i'm warm no matter what i'm wearing (within reason). When I used to live in Boston, I ran all winter in running tights and a long sleeved, high necked, zip up poly pro shirt and, when necessary, a windbreaker. And light gloves. I sometimes added a head band for my ears. The windbreaker trapped heat and warmed me up, and was easy to tie around my waist if i got too hot (much easier than a sweatshirt). Now I live in Tucson, but even on a morning where it's about 35 or 40 degrees, I'll wear a short sleeved shirt under a long sleeved shirt (both technical fabric but not cold weather gear) and usually take off the l/s shirt and tie it around my waist.

I've been needing to do some running, so I'm looking forward to tomorrow! It will jump start my training for the relay race I'm doing in February --12 women, 200 miles!

YEEEESSSS!!! My DREAM WOD! Time to find the speed again...Last 10k was 40:39 we'll see what i can get after hardly any running since the marathon. Been doing CrossFit WOD's with 2 days CrossFit Endurance...legs are mostly back to normal. I have severe asthma and running isn't a problem most of the times. Hit off the Albuterol beforehand helps.

Allison,

didnt see the original post but i read the last one... as far as warming layers go i agree with above... if ur running out and back, wear a sweat shirt u can drop off and pick up on the way back... if ur doing a round a bout, wear like an underarmor long sleeve with a T-shirt over it and maybe a beanie if its cold enough, but be prepared to take it off and carry it... if its REALLY cold temps... consider gloves... Long pants is up to you... just make sure u stretch REALLY good... If u see this hope it helps!!

LisaAnna..

Would that be the Providian Relay Calistoga to Santa Cruz? Or the Hood to Coast in Oregon? At any rate those races are SUPER fun. Something about leg 2 in the middle of the night with a head lamp on that is appealing to me :) Have a great race....2 vans...12 women...200 miles...love it!

It's a 10k, thats all! Kelly Moore would do it provided she isn't shoveling 3 feet of snow!! Unsacred!!

After today's weather in Southern Alberta, it would be best to run in ski-suit and snowshoes!

It doesn't fit as well as I thought, but:

"Perhaps the only precept taught me by Grandfather Wills that I have honored all my adult life is that profanity and obscenity entitle people who don't want unpleasant information to close their eyes and ears to you."

Kurt Vonnegut - Hocus Pocus

I wish I could go to an Endurance cert, but $600 is a lot of money for a college student...

HELL! And I hate anyone on vaca or in Fla!

CT is Freezing!
Cant wait til its over!

And PS, since Im bitching alot, special thanks to my BF for being away this weekend when I needed a running partner!

Crossfit Rocks!

nice way to ease back into running after the st jude half marathon last weekend. this will be wicked after the CFE workout.

I already mentioned I'm doing this for track since I can't really run a lot. If I have a track meet on a Saturday where I'm running the 400, 1500, and the 4x400 relay, should I taper at all that week, or can I do these workouts right up to the day before? My coach was worried that lifting weights during the season would prevent me from being race-fit. He also isn't convinced that doing the WOD's without some type of long runs in there are going to prepare me for the races, but I'm showing him the articles from the journals to convince him.

Aaaaah what a beautiful day for a glorious 6 mile run! Oklahoma City, high of 70 degrees. perfection

can't seem to find where i found this one (this site's archives or an affiliate site), but my legs are feeling it.

warm up:
run 10.00
CFWUx2

for time:
100 squats
run 400m
100 burpees
run 400m
100 squats

32:43 ... clearly need some work on burpees

run a 10K? I ran a half marathon yesterday!

Um. No.

I could use the terrible Melbourne weather as an excuse but honestly I just don't want to get out there on a Sunday and do it. (I follow a day behind).

I'll put this one in the bank for later.

In regards to the main page text "Brian MacKenzie on Running Shoe Technology by CrossFit Again Fast"...I can't access the video in Iraq, but it reminded me of something I heard a while back.

Modern running shoes are great in regards to the cushioning, stability, etc that they can offer. However, a heavily cushioned heel can lead to the bad habit of becoming a heel striker. Biomechanically this can be bad, as well as the fact that it can slow you down. Humans don't naturally run as heel strikers; they land mid foot or sometimes forefoot (think of sprinting).

Think of this analogy - if you were to go outside onto the street or sidewalk barefoot (not necessarily recommended) and jump up in place as high as you possibly can, how would you land? you would land on the balls of your feet, not your heels....that is your "built in" shock absorption.

I will admit that I wear typical cushioned running shoes for run days (brooks right now), but my form is also pretty good. But I do practice w/ Nike Free 5.0's, as well as lift in them. They provide minimal cushioning while still offering protection, and also allow full range of motion for your feet, all the while encouraging better habits.

It's cold outside:

Forecast at 12:00 noon for Saturday: -20 C (-4 F) with a wind chill of -34 C (-20 F); wind out of the north @ 25 km.

Have to run it before too late in the afternoon, because the weather is going to get much worse later in the day (blizzard).

Necessary running gear around here:

Balaclava, ice cleats (attach to runners), several layers!

Just another 10 K on the Canadian prairie!

Treadmill? fahgetaboutit, eh?

Stop being wimps people, go out an do the darn run. The is no reason to sub it or whine about, suck it up and get it done.

Doug B.

Best shoes to run in? Depends on you.

I have to throw out a warning here. Anyone who has spent their life running with a standard gait in regular running shoes, do not go out and try to run a 10k barefoot, in vibran 5 fingers, or even pose method. While these are great things to work towards you are begging for an injury if you just go out and do it without conditioning your body first. Most running injuries are from training problems, not wrong running shoes. You need to recondition your body if you are making a drastic change to a highly repetative motion like running.

Back to the original question, although before I continue a quick disclaimer, I work for Zoot Sports so obviously I am biased, however, our shoes were designed with smart running bimechanics in mind. They were not designed for heel strikers. They were not designed to tell your foot how to work. They were designed to be lightweight, have a smaller heel and let your foot do what it wants to do. A big cushy heel encourages your foot to heel strike, Zoot shoes do the opposite.

Now, as I said at the beginning, it still depends on you. If you weigh 300lbs you probably don't want a Zoot shoe because you probably need more cushioning (most 300lb guys aren't running experts with super effecient strides). Feet also come in all different shapes and sizes and some shoes are just going to fit your feet better than others. It has nothing to do with the quality of the shoes, some will just fit better than others because we are all different.

As for running in cold, it all depends on how cold it is. Gloves are my favorite thing, just adding gloves can keep me plenty warm all the way down to about 38 degrees. 32-38 I like having a hat or headband to cover my ears and maybe some tight. I will not put long sleeves on until it is bellow freezing. If you keep your ears and hands covered most people would be really surprised at how warm they can stay while running. Bellow freezing you need to feel it out, things that stop the wind will be very useful though.

Hope something in there helped someone!

M/24/6'6"/207lbs

10K/6.2Mi. Run

48'50"

#54

I admire you, man. I live in Milwaukee and I can't imagine running outside in this.

1 Mile in 10 min barefoot.
-Focused on Pose techniques
-Stopped due to blister (1st time barefoot)

Subbed: 10 min 1 on/1 off Jump Rope
Avg. 150 jumps per minute

#22

Thank you for posting the Mens Health article.
Very interesting

Thanks

Oh I cant wait... ran for PT already this morning... going to run this on the treadmill tonight!! Goal is about sub 37 minutes, roughly a 6 minute mile pace... Oh giggity!!

On treadmill: 43.00 min

40:27 - 10K Row

25/m/5'11"/202
54:19 on track 30 degrees

minus 26 celcius here...gonna wait until the sun raise the temperature a little bit...then i gonna put the strech leggings, coldwear underarmour, fleece, shell, hat, m frame, gloves ...thermal stocks...and 1 2 3 GO!!!

With Flu season here and myself now being sick, I was wondering what advice some might have on working out while under the weather. I have been told that heavy cardio is not good which conflicts with most wod's. If you have to skip a few wod's how do you catch up? Attempt to double up or just start back when able to? Any advice is appreciated. Thanks.
3-2-1 Go!

Yes!!! ive been waiting for a crossfit run, and was planning on running today anyway! good old scenic bike track, here i come!

44:50 not my best but hey, going to do murph with flak today. So hopefully some of that left over energy and a nap will help.

Alison, for a sub-10 mile run:

50 degrees: tshirt and shorts
40 degrees: add long sleeves
30 degrees: add a windbreaker, sweats, and maybe ear and hand protection
20 degrees: add windpants and ear and hand protection
05 degrees: add face protection (breathable).
Colder: more layers. You would be amazed at how hot you stay with a simple windbreaker/windpants.

m/24/5'6"/160

51:02-
first time running 10k for time...so hooray PR!!!
5k split about 27:00-so I sped up a bit. I was aiming for 60:00, so I went out with caution. lost three minutes on the first 2 miles alone

It's -25 C here this morning.......going to do the Fight Gone Bad Fundraiser at Spark instead!

52:51

m/28/6'1/193

as rx'd

first 10k ever 49:37 on treadmill.

nipple bleeding a bit and sweating so much it looked like I urinated in my shorts.

I can't wait. Thanks for the push.

Bill Quillen: I'm not a doctor. I've based my opinions only on my personal experience. I'm not even suggesting that other people will have the same results as me.

I've been dealing with severe asthma my whole life. I was never more than a foot away from my inhalerS, missed tons of school because of it and was in the doctors office all the time. There were a few triggers: Allergies, especially cats which still equal death for me. Cold air, which again still does it to me. And RUNNING.

Before CrossFit I had given up on running. I remember one time when I ran away from a group of girls at school who were trying to beat me up - I got away from them but ended up being hauled away in an ambulance because I had an asthma attack. How's that for cool? I couldn't run half a block to catch a bus without having to rush to the emergency room. Running is obviously a necessity for my life and I couldn't do it.

It wasn't all types of exercise. I was a swimmer for years in a past life and I could swim for miles, sprint hard and fast and I was fine. The only thing that got me was RUNNING.. inside or outside, cold or hot.

All I could do was avoid the things that triggered attacks. Which is what i did... Until I found CrossFit. After months of doing the WOD and avoiding the runs I decided I wanted to give it a shot. I wanted to become a well rounded athlete - a CrossFitter. I figured the only way to get better was to attack my weakness, go easy, and try to get better over time.

The first run WOD I did was "Murph". It was scary and I ran/walked the whole way clinging to my inhaler. I couldn't believe the result - No Asthma Attack.. I was winded but I could breathe!

It may not seem like a huge deal to anyone else, but it was a dream come true for me. The freedom to move without the fear of suffocating?? Powerful stuff. I still can't believe it. After lifetime of being scared to run with my friends as a kid, failing gym 8 times because of refusing to run, just being scared to not have my inhaler in hand.. and now I can do it..? It's incredible.

So maybe you think CrossFit can't help people overcome asthma but I have to disagree. The only thing that changed was months of doing CrossFit WODs.

I can run.. slowly because I still suck.. for short distances without too much of an issue. And I'm so happy about that.

Now I hope that if I bump the distances up little by little that my body will adjust again. I've been doing 20 minute runs to practice POSE and to just get out there and do it. But 10k is something I never in a million years ever would dreamed about doing. I mostly want to do it just so I can prove to myself that I can.

I bet you're probably right about not being "cured" of asthma. But does that really matter? What matters to me is that I've been doing something that has changed my body so much that I can now run without an attack which I couldn't do before. That's good enough for me.
So I don't know if I should just "avoid cold weather running". Will I ever improve if I do that?

I for sure agree with you about NYC having yucky, dirty, filthy air. There's nothing like running past a line a smokers on their lunch breaks and taking in a great big breath of smoke. Yuck. I'm with ya - I'd take the fresh Rocky Mountain air any day too! I'm jealous. I bet the scenery is better too. :D

m/25/184lbs

48:20

nice rainy afternoon in Tel Aviv, perfect 10k weather.

Thank you Marc_m, TJ, Robin and Corey. I'll go out and buy one of those underarmor shirts and wear a hat, gloves and pants. :)
Every one is so helpful!

Jamie: I WISH. Need a roommate?!

PAB: I've talked with my doctor a bunch of times. She told me to use my inhaler 20 minutes before running.

Shari, Thank you for reminding me about that. Congratulations on your race.

Does any one have any sense that maybe this is a result of Jason Khalipa laughing on the 3 part of his interview at the prospect of a 10k in the crossfit games, maybe Coach is just saying hey we might be a 10k in next years games don't count it out?

Or am I just way off?

Does any one have any sense that maybe this is a result of Jason Khalipa laughing on the 3 part of his interview at the prospect of a 10k in the crossfit games, maybe Coach is just saying hey we might be a 10k in next years games don't count it out?

Or am I just way off?

6 miles

50:51

DOes anyone have an opinion good or bad about the Nike Frees?

5.75 mile trail run 53:44

@ #3 Allison

No, it isn't. I have seen 15 K posted before. I think it was the last week of July. That workout was exceedingly painful.

Nursing a calf injury and didn't want to aggravate it with a 10K run today. So I developed my own workout today, my workout partner coined it "the hobbler" after my injured leg. Tried to stay true to crossfit movements but give my leg a rest.

Hobbler

5 rounds for time

25 75lbs hang power cleans
25 75 thrusters
25 weighted situps 45lbs
25 pull ups
100m row

36:58

Allison I am nurse in an ER here in Toronto, I did some work with our hospital's asthma program and might have some ideas. I would need to know what puffers you use though, feel free to message me.

10 km, -22C (-8F) and 25 cm (6 inches) of snow and still coming, might have to go back to Nasty girls today.

This was awesome and met Pukey the Clown at the finish.
48:48

hilly 46:12min.

150 5'7.5" 33 yom

6.2 miles as rx'd 50:41

cold and windy as hell in northeast

ready for more!

First time back since going from 167lbs to a 179lbs on Bill Stars 5x5.

6.2 Miles on the treadmill: 48:30

M/25/5'11/179

Comment #3:

No, Allison, scariest was 15k

45:37 or less, got a little mixed up on time.
killer

48/male/6'/205 week 5 of crossfit

As rx'd 10k in 57:17

Cold, icy and windy here in Maine.

Legs and back a bit fatigued from the last few days.

Did 100 overhead squats w/ 95lbs for time instead. Time to complete: 11:09

m/20/6'0"/161

m/25/186/6'1"

As Rx'd
10K = 44:20

Comment #102 - brandonE

Reference the Nike Free question -

- personally I love them; I've owned a couple of pairs.
- I use them only for treadmill running, and then for crossfit WOD's w/ a heavy focus, ie, dead lifts, C&J's, squats, etc - they work well since they have minimal cusioning (they don't compress as much as "squishy" running shoes).
- I recommend the Free 5.0; it's the middle shoe of the line in regards to flexibility, w/ the 3.0 being the most flexible, and least supportive if I remember correctly.
- I feel the key is to use them for their intended purpose; as a training tool, not necessarily an everyday runner.
- I think they are ok for everyday lifting
- The 5.0's are usally right around the $50 mark; I go w/ roadrunnersports.com or the local store in Colorado Springs when I'm not deployed.

Just my $.02 - hope this helps

#102 - try this link for the Nike Free's:

http://www.roadrunnersports.com/rrs/search/search-celebros.jsp?isLoggedIn=&isClubMember=&from=searchBox&Query=nike+free

22/M/163

Made it 5k before my right knee went on strike. I suspect it's my old, raggedy running shoes. I'm going to pick up some Vibrams in the next week or two.

~24.5min

73:12
previous 66:00

M/39/150

Well I don't know about you guys but I'm doing it naked!

#120...FANTASTIC! YOU GO!!

cfwux3

10K on treadmill no grade after a "free zone dinner/dessert" last night.
TIME: 52:21

90 double unders

TOODLES! :)

As Rx'd

45:55 - Treadmill

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

44:30 on treadmill. Should've run outside. Dude was farting non-stop next to me. I wanted to punch him.

f/32/5'4"/130

So, I'm playing catch up. Yesterday did Nasty Girls, today did the hop, DL, pullup.

Nasty Girls: w/95# HPCs & MUs
10:43

Fri WOD - hop, DL, pullups: w/130#
20:58

47:25 on treadmill

1 degree incline

stopped at 5 miles because my partner was a bit sore and needed to cash in early

39:17 for 5 miles

m/39/6/235

10K, outside, low 30's: 65 minutes.

as rx'd 47:23

50:04

M/24/158/5'7"

I have an injured ankle - couldn't take the impact right now so I had to use a stationary bike. Obviously, that lowered my time considerably.

10K in 30:22

45/M/6'/180

6.5 MILE LOOP TIME: 46:27

ROAD AND WASH RUNNING...WINDY TODAY.

SOUTHERN CROSS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

31/M/190

Just a 5K for me.

26:15 was my time - 9 seconds better than last time but 2 minutes worse than my PR.

Amazing how much you lose in a month

47: 23 as rx'd

m/47/5'7"/183

49:12

38/m/5'11/163

35 minutes on elliptical
D 2.79
min/D=12.54

run 10K? Yuck. Wifey modified "baby helen" from crossfitmom.com

3 rounds for time:
run 400
65# OH Squat, 15 reps
25# 1-arm KB swing, 20 reps
pull ups, 12 reps

19:45

Day behind. Yesterdays Box Jump/DL/PU. As Rx'd.

39:04

Note: not only was Speal sub 10:00 on this beast but he did it AT ALTITUDE, ~5700 ft. above sea level.

Sigh...

lovely day for a run

35 degree and windy

gotta love JERSEYSHORE in the winter !

7 miles
1hr 5mins

put the distance watch on, clicked start on that and the ipod.
an while later looked at it expecting to see about 5mi and saw 6.75, was psyched so i finished the 7.

getsome !

M/180/22/5'10

Last time was like 56 minutes.

This time was 51:18, which is a PR for me.

Hey guys,

For those of you inquiring about proper footwear for running here are some suggestions.

First- Do yourself a favor and do the research on proper running form ie. Brian MacKenzie's running endurance cert or pick up a book on Pose running, your body will thank you for it in the end. Running is a skill and should be treated just as that. Just because you can run by nature doesn't mean you are doing it properly. We can deadlift, squat, press ext. by nature but i can attest to the amount of people that i've trained that don't even do those things properly.

Second- Don't go out and run barefooted because you will hurt yourself if your not running properly, granted you probably wont ever heel strike again after running a 10k barefoot without the right form. I run barefoot during WOD's at times but that is only because i have trained under BMac for quite some time now. As far as shoes go i would highly suggest finding a running flat, i can't tell you an exact shoe thats your going to like but i wear the Adizero for road running and a Inov8 trail flat for mountain running. A shoe with a higher heel or a more cushioned instep is you telling your body that its ok to land in those positions when its very apparent that its not.

These so called modern advancements in footwear are said to REDUCE the amount of impact on the body. Why do you need something to do the work for you. The human foot has its own way of reducing impact if you are using it properly ie. landing on the ball of foot. It is your choice if you want to run properly or not! take the time to understand it as if you would any skill.

Bingo - I keep thinking the same thing, "Dang you Speal!" but then again we have 20 years on him...

Speal - amazing stuff - good work!

40/m/176cm/71kg

As rx'd

50:51 (last time 51:04)

I felt pretty fast today, but was way behind my PR (46:50). Roads were partly snow covered and slippery.

50 mins, out in the cold. Could have gone much faster, though. recovered normal breathing in practically two minutes

No 10K today. 30 degree outside---I can't handle he cold!

Did "THE BEAST" from CrossFit Emerald Coast Wednesday WOD.
Complete AMRAP in 20 minutes of: (Weight 65#)

Deadlift-Hang Power Clean-Front Squat-Push Press-Back Squat-Push Press = 1 round

Completed 73 rounds

Jogged a 10k the other day, getting back into it. Did "speed" today.

2mi - 12:00 flat, almost puked. 2 in 12 was a lot easier when I was running more. I have a very minimal/light pair of asics and I just run naturally, its the most basic human movement - don't overthink it. That said, I do hit on the balls of my feet and I guess I have a high cadence, but I don't see why I need to pay $600 to figure that out...

2K row cooldown 7:30 at 18/20/22/24spm - relaxing pace. Erg in the garage is a godsend.

43:16

49:13, no PR for me.

crossfit: ran a 10 cliks at minus 15 celcius

Hoo-rah!

in 44min05

anybody have any advice for comment #87?

Subbed 10K Row - 41:12

1:05:00

Tough conditions, snow on trail took it's toll.

Practiced POSE for entire 10k (longest previous was 5 k). Felt it in hamstrings and calves at about 7 k mark.

However, I loved the challenge!

Thanks Lauren and Coach for the cycle and all the other things you wonderful people do!!

marky mark

just saw your comment from nasty girls, you did 21/pull-up 21/dips then did 21 hpc's? ya you gonad. lol no wonder you were spent! 10 hpc's is what screwed me up, i can't imagine doing 21!

m/29/5'8/156
Snow on the ground with a wind chill of 24 degrees Fahrenheit but hey it's sunny. Wish my socks hadn't gotten weight at mile 2.

58:57

Might have had too many layers but I wasn't uncomfortable.

Well this should be fun...it's 37 and rainy here in beautiful Portland, OR. I've got to figure out a good route to run today that works out to 10k so I don't have to use a treadmill.

41:54 10k row

F/22/5'6"/140

1:05:04

The -8 Degrees Celsius, dirty windchill, and icy track make it ALL the more fun!

I recommend all you rap/hip hop lovers to download the Ratatat 'Remixes Vol. 2' album. It's got the song from Kareem Mayan's "Invisible Fran" video on it: Party & Bull$#@%

Enjoy!!!!!!!!!!!!!!!!!!!!!!!!!

Rowed 10km today. The most I've ever rowed before was 2km, so this was a feat. My arse hurt like hell about 5km in, and I had to get up and stretch my gluts.

44:45 (which is 15 sec faster than my 10km run)

done 7 mile in abput 60 mins -damn!- (a new treadmill and it stoped in the middle it s#%^#ed )then i took a rest for 10 mins then rowed 5 km in 21.23 that was a record for me

3.5 in 29:45

m/34/5'8/150

10k 48:48 WOW that sucked!! Had to really push through that last mile.

Get Fit, Get Trained & Go Hard!!

Today is my rest day so I did this WOD as "active rest" and scaled back to a 30 min run. About 5-6 Km covered at an easy pace.

My farthest distance ever!

10K: 1:08:24

35 degrees in Delaware! Go figure.

M/22/6'1"/215

44/6'1"/190

did yesterday's jump, dl, pull up wod as rx'd:

20:15

great workout. not prepared for the aerobic bitch slap those box jumps put on me. just couldn't push myself on those. disappointed.

37M/5'10"/167#

Warm-up: 3:02 row (698m); CFWU 3x12; 175# bench press 3x5.

As Rx: 51:43.

Cool-down: hamstrings stretching.

Off PR by 1:33. Outside road course. Snowy roads. 29F (20F wind chill). But, the sun was out so this was a nice relaxing run. Felt good. Experimented w/consuming some caffeine just before the run; figuring it would kick in during the second half. Didn't notice anything.

as rx'd 1:00:40

33/m/210/6'5"

wow...felt horrible today, had to stop after 5k. not a good workout at all.

Made up yesterdays WOD:
3 rounds for time of:
24" box jump 50 reps
185# dead lift 21 reps
pull ups 30 reps

very hard 29:30

38m/6/183

wod as rx'd since 5/22/08

48:40

Sunny 24 degrees Wind 8mph

m/39/6'3"/200

Today went to CrossFit San Diego to participate in the Miguel Flores Memorial "McFlurry" wod. Great turnout for a great XFitter and person. Rest in Peace my friend!

Scaled HPC to 135 lbs, everything else as rx'd; 17:23

NavyChief

Almost forgot...

Got my FIRST muscle-up today at CFSD!!! Felt sooooo sweet!

Not once was it suggested that anyone run barefoot... Just take a look at barefoot runners. They don't have the issues we do! This is a starting point for most runners. Or even CrossFitters who believe they are running in a quality shoe. If it has a heel, it isn't quality. Evan #51 is correct on shoe choice... In fact this is what we recomend is the adidas adizero. Somehow WE got equated with the vibram 5 fingers. We have yet to recomend that to anyone who has not gone through instruction on run technique. Running barefoot would be a step beyond that, which is not recommended... There is a major problem in the running community and some others with people and becoming an expert on something based off of just one experience. There own! We have worked with thousands of people and seen hundreds of problems based on perception and misinterpretation of what they should be doing. Everyone thinks they squat right until they get to a level one Cert... The same thing is going on with running. If you have a heel on your shoe you are more than likely to strike that heel first. You will then need to replace your shoe in 3 months or so... And no the Nike Free is not Free! It is a horrible interpretation of how the foot works. The front of the shoe is tapered down and the back of it is 1-2 inches higher... this is not mother natures design. Oh, and your DNA tells you you should be able to run a 10k.

61 min on treadmill

Subbed:
Run 5k: 36 min
Row 5k: 22 min

Done at CF Unlimited with Mando. Thanks for being my workout partner today!

I was fortunate enough to attend a running certification a few months back with Brian and Carl. Both remarkable trainers and great all-around guys. The cert was a blast and truly exceeded my wildest expectations. Not to mention the fact that I learned a great deal about the skill of running and drills and techniques to improve my own times, as well as that of my clients and athletes.

In short, go sign up for a running cert!

Worth every penny.

Steve

32/m/165

cfwu x2

ran 6.40 miles in 63:30

last time was 70:00 mins and i ran about 5.5

30m/175

54:36

first 5k was a struggle but felt great the second half

# 14 - Allison

Google Runner's World. They provide an option to type in the weather conditions and then you are given recommendations for what to wear.

M/31/170 5'7"

as Rx'ed

58:00

Ran 6.5 miles (64 min.) on Tuesday (outside, 32 degrees here in Milan, TN), my regular run day. Ran 4 miles (no time), stadium stairs and sprints on Thursday, my other regular run day. Good stuff folks, keep up the good work.

God Is Good, All The Time.

32/m/6'2"/207

Perfect timing for the WOD. I ran in a 7.5 mile trail race this morning (Pere Marquette Endurance Trail Run, touted as the toughest trail race in the Midwest). Wore my CF T-shirt and received a few questions/comments on CF. The best question was by a woman who, during the race, asked me if I would prefer Helen over this race. Without hesitation I answered "Helen".

Anyway, my time was 1:17:21, I think. My legs are not thanking me right now.

Phil 4:13

M/47/5'9"/174

Mapped incorrectly on MapMyRun. Ended up actually doing an 8K. I'm good with that as it was the longest distance so far doing POSE.

Love my Puma H Streets!

52:09

Very interesting video. Now i have to go analyze my running technique just to make sure i'm not landing on my heels.

6.7 Mi
57:02
Not bad considering I ran on 1" of hard packed snow and only hit one slick spot around a corner and wiped out.

M/5'8"/180

M/37/5'9"/194

1:06:22 11K

10K + .25 miles 58:35....i think im gonna die love to throw in a little endurance it reminds me how good crossfit works on strengthening your whole body

forgot to post that i ran the whole time...no walking!

M/30/6'4''/207

54'22''

in the lower 30

I hated it but I'll do it again and again

29/f/115

i'm behind did yesterdays nasty wod.

135# on deads

22:22

post: 5k row 24:21 (sadly that is a pr)

...ummm, so I scaled this one. Ran for 33:31.
I know it's not real impressive, but I feel good. In fact, I was guilted into even doing a run. I was going to use an eliptical. Yikes!! I said it! Sorry, and thanks for getting me out there to run Lee!

10k 1:08 first time ever running this far. Usually have calf muscle pulls/tears when running, but tried MacKenzie's suggestions and pose running, and it made a huge difference, no problems today even after this calf intensive week. This is awesome.

As Rx'd

51:37

Nice crisp run in the sun. Outside temp 2 degrees celcius in Surrey BC! First 10 k in like 9 years. Felt great!

as rx'd
44:10

blisters on my toes.

Ok lets just say that I haven't run more the 5k in almost 8 years so this was rather interesting. Also and you may all find this interesting. During the run temp was 48F and the winds were out of the south steady at 30mph gusting to 48mph. So on the way out it was not that bad but on the way back it was as if someone was pulling me backwards. I am spent and wind burnt right now. I think people driving by me felt bad for me, but probably thought that I am not going to stop and see if he would like a ride because only a crazy person would run in winds like this. Anyways did it in 59:35.

3-2-1Go

30/m/5'11"/200

10K

52:43 (PR) old PR was 53:57

I also don't know if I only ran 24 laps around the track instead of 25. It didn't seem like I should of had a PR run.

23M/6'3"/210

31:08 Windy...wind chill 16 degrees

Thank God for Cold gear

6 miles 62:34 (PR) since i have never run 6 miles before ever.lol

37yo/m/146#/5'8"

skipped the run today and did the following:
50# shoulder press, 21 reps
row 500m
50# shoulder press, 15 reps
row 500m
50# shoulder press, 9 reps
row 500m
Time: 8:34

shoulder presses were a bit too easy, should try 60-65# next time

An athlete I'm training did the same WOD except sub'd the following weights on the shoulder presses:
21 reps @ 15#
15 reps @ 20#
9 reps @ 30#

Time: 11:47

If we ever do this one again, he'll bump up weights as well. This is the fourth WOD he's done and we're still trying to find that balance between technique and intensity.

1 hour 6 minutes
F/27/128

first 10K ever, and first time running more than 2 miles in probably 3 years or more.

57:30, 6.2mi, 6.4 mph avg speed.
1-deg incline on avg. first 3.5 mi at 2-deg.
178 BPM avg, 195 BPM max, 1000+ calories burnt.

weight at start = 182 lbs
weight at finish = 178 lbs

the second 5k my heart rate was 180-185. I was a little concerned, but I didn't feel that bad and ran the entire time. I was amazed that I didn't gas out.

I guess this CF thing is doing me good. We'll see when it comes time for heavy back squats, if I can still get 395# for 5 reps, quads parallel, I'll be convinced. ; )

Oh, and I got a full body massage this morning. What a great way to get psyched up for a long run!

long post, sorry.

later,
b
m/32/5'8-1/2"/178/13%BF
augusta, ga

29 yom, 180 lbs

46:30

Run on treadmill

first time posting a comment, ive been doing crossfit since the end of September its kicking my butt, but i love it. Anyways first time running 10k I did it on a tredmill and my time was 46'20 and does anyone have tips on gaining weight ive been eating tons of protien fat and especially carbs but i can't break 200

33 yom 220 bwt

for some odd reason I thought today was a rest day so I didn't obsessively check for the wod last night and when I went to look at the rest day topic this morning I was quite surprised to find a 10k. Ouch!

anyways:
10 k on treadmill with a level 5 hill course (incline range from 0-4.3 percent)

time: 53:28 indoor pr. Over 4 minutes faster than my last no incline treadmill 10k.
last outdoor time 58:30
last indoor time on treadmill w/ no incline was 57:55

I've run most of my life and competed in triathlons here and there, but have gone exclusively CrossFit for the past several months. Below is a link to easily the best runners I've ever owned. Check 'em out. Light and quick. Like running barefoot with an extra layer of skin. They dominate.

http://www.saucony.com/ShoeDetails.aspx?gen=m&use=Race&id=1115&rel=1110,1115,1083,1128,1086,1093,1089,1116,1090,1144,1142

ran 5k after the CFWU
24 minutes, very boring doing 50 laps on an indoor track.

1 hour 21 minutes. :O

Holy SH!t. I tried to keep running the whole time but that didn't work out so well. I ended up walking some... err.. a lot. I felt ok at first. I was running at a good pace and then all the sudden I hit a wall. That was pretty early in. So I did a lot of easy running and then sprinting.

I was playing a game with myself that my Granny played with me when I was a kid to make me walk longer - Just run up to that next stop sign.. then when I would get there I'd tell myself to just run to the tree. It helped :/

It was freaking miserable. I hated every single second of it. I was fighting the urge to jump on the train or call a car service the whole time.

I can't believe it took me pretty much double what it took most people. I'm feeling pretty lame right now but I'm happy I did it. No full blown asthma attack but kept having to catch my breath when I slowed down. Used my inhaler before I went out and once towards the end of the run. I'm sure it was the cold air.

Am I doomed to be a terrible runner for the rest of my life? I wish I was better but I just keep sucking. >:O

44.45 as Rx'd

19/m/165

36/M/6'/175

58:01

on treadmil, beat last time of 1.10.00

37/M/6'/170

45:48 on a treadmill

Personal best was much faster, but that was a road run. Always faster on the road.

53:38

7th day working out in a row...almost 4 min over pr. Taking tomorrow off for sure!

1:10:19

Longest run since I was 15. No problems finishing.

#201 Nick

You didn't post your height, but I'm assuming you are 6'+, right? Let me start by saying you are 17. Give your body some time to grow. Just use this period in your life to learn good habits like proper exercise, diet, etc. Building muscle naturally takes time so be patient. If you push and push to get big by eating crap loads of sugary carbs and such, you'll just get fat. Its probably frowned upon with CF people, but a good program to gain strength and mass is the 5x5 workout. http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm Bill Starr's workout is great for getting stronger and bigger.

But again I want to say that you should be patient when it comes to gaining weight. Focus more on building functional strength and good diet habits. In the long run this will benefit you the most. I made the mistake in college of eating like crap and not exercising enough and I ended up getting fat, losing agility, coordination, flexibility and ultimately tore both my ACl's because I could perform like I did when I was 17 and in shape...and a lot lighter.

Anyway, enough preaching. You'll gain weight by eating sufficient calories consistently throughout the day, first thing in the morning and before bedtime to prevent going catabolic. Stimulate muscle growth by exercising right. CF seems like a very good program to do this naturally and, personally, 5x5 worked very well for me. Just be aware that when doing 5x5 for building mass and cutting out cardio, you'll lose definition and probably end up looking a little fat.

good luck. Don't worry about getting too big now. You be able to gain weight like crazy in you mid to late 20's.

later,
b
m/32/5'8-1/8"/180

Ran 5-6 miles with some walking in between. It took an hour and 15 minutes.

http://video.google.com/videoplay?docid=6668826317515987060

46yo/m/195#/5'9"

CrossFit for 6 months, first time posting.

First time on 10k, 47:00 minutes on treadmill.

Ran 2.5 miles in 20:35 (8:14/mi)
My times are pretty pathetic!

M/25/160

6 mile loop in central park.
47:37

Well off my times from earlier this year, but I haven't been running much at all lately, and this was my first run in a pair of Newton Gravity Trainers. I like 'em.

nothing like the WOD but my own

50 squats
50 lat pulldowns w 80lbs
100 dips
100 situps
=around 15-20 minutes

then i did a 15 minute run (first time since track season running)

M/25/185cm/78kg
Its been 2 weeks since Ive ran a 10 clicker. However last time i hadn't done a WOD, like the fridays the day before!
Felt like an overload session on my lower back shoulders and hamies. Feel awsome now though.
Ran in the tropics between 25-30 deg C
10 km 43:47
could have done better if it was after a rest day

M/25/185cm/78kg
Its been 2 weeks since Ive ran a 10 clicker. However last time i hadn't done a WOD, like the fridays the day before!
Felt like an overload session on my lower back shoulders and hamies. Feel awsome now though.
Ran in the tropics between 25-30 deg C
10 km 43:47
could have done better if it was after a rest day

M/30/180

49:30

10K Santa Shuffle, Fort Lewis, WA Golf Course

M/6'0"/170

45 min flat

25m, 187 lbs
53:12
8:28 miles

A sunset run near the ocean... temp dropped from about 25 to 20 degrees during the run, windy, lots of ice from the recent torrential rain south of Boston. Fun!

Ran 10k on a treadmill - 1% grade

55:50

Felt fine after. Should have ran faster the whole way. Only problem was pain in my shoulders.

CFB WOD
20 Knees to elblows
30 KB Swing 55lb
40 20" box jumps
50 20lb wall ball

I have completed Level 2 of the Endurance Cert with Brain and Carl and I cannot speak highly enough of the experience with the boys. I have gone from a retired Rugby player who didnt really like running ,to yearning for a run,getting out there knocking out Intervals,TT, Tempo and passing on my knowledge to my clients who are soaking it up. Certainly helps when you know how.
Get on it ,go to a cert ,its the bomb!
Vibram Five Fingers;
I had been running in the Vibrams for a couple of months before my first cert and I agree it takes a couple of weeks to get used to them but HELL ,I will NEVER run in a 'regular' shoe again. I wore the 5 fingers for every WOD for a month then did Kelly in my Asics because I didn't want to jump off the box under duress and hammer my feet, but I had hip pain from running in the Asics!
First run in Five Fingers I beat my best 5k time by 30 seconds..on a hilly course no less.
Throw out your crap shoes, boycott these BS companies ,they are disfunctional and causing all sorts of imbalances in the body as well as hindering your speed.
EatClean-StayLean

32/180/m

10K: 56:44

To say I was anxious to start experimenting w/ the POSE running technique would be an overstatement. I still hate running. But I was going to give a 5k a shot today and see how the knees and shins felt. I ran to the gym and it was closed an hour earlier than usual. So I continued running all the way around the N. End back to my house - about 1.5 mi total - half of the 3mi I was going to run tonight. But my knees and shins didn't seem to bother me. Unfortunately, it's about 20 degrees in Boston and there always seems to be a headwind. Funny how that works. Tomorrow is a rest day, but I'll try again tomorrow - try for 3 miles and see how it feels. While I will never like running b/c it's the most boring thing in the whole world, it would be great if I could do it w/o my knees falling apart and getting bad shin splints.

not able to run but did the NordicTrac. My computer is broke so I did 45 mins. Added alternating abmat sit-ups 4X25 and push-ups 4X25.

I'm finally done! I've never ran 6 miles straight in my life, probably nothing over 4, so i was expecting to end up dying down and averaging out to a 10 minute mile. But no such thing, 11 minutes under the expected :D

10k = 49 minutes on the button

6.2 miles 49:55

m27/6'/230
CFWU

Only 5k
27:06
1:38 faster than last time

Today was supposed to be a rest day and I rode 15miles on my mtnbike plus the WOD yesterday. That is why I scaled today.

If Allison doesn't inspire you then you're dead. She was facing cold,NYC smog,asthma, and never running that far before. But she still went out there and hit it. Don't feel lame Allison, you have more heart and drive than most.

Nothing like a 10K to remind you that we just did a ton of deadlifts! Felt a little tight, as RX'd 42:57

M/25/6'1/175

as rx'd:

52:30

Absolutely hit a wall at 4.5 miles. Had to walk for a few minutes before finishing up strong. I've never questioned any WOD that CrossFit has posted; however, running 6.2 miles when we haven't done any running since in almost a month seems to be a lot. Anyways, I got it done, but I'm sure I'll feel it tomorrow.

70:41

Hoi,
got a quick question.
What kind of warm up do you guys do before any given WOD?
Thanks

Subbed a 10k row - 47:17

27/f/133

@Kris,
Most people probably do the crossfit warmup - check the FAQ on the main site.
10k - 54:00. Felt slow.

F/40/135

My first ever 10K, ran it in 58:16, 0 degrees and a fare windy. Winter is here in Langley, B.C Canada, eh!!! Felt awesome:)

21m170

10km in 38:46 (pr!)
bloody hell, does my knee hurt now!

OPT, good to see you back on the boards. You are one of the only names I search for when i look for people's times

Shoes: If you plan on doing alot of outdoor cold running, gotta like the UKGear PT-03 Winter running shoe. Light, waterproof and designed for the cold weather.

Asthma:
Fellow Ashtmatics
1. Best to avoid running outside in the cold if it triggers your asthma. People do still die from status asthmaticus. Treadmills are boring but focus on your cadence, etc and it's no sooo bad

But, if you must,...
consider a few buffs of your MDI (metered dose inhaler),
wear something over you airway, like a scar or balaclava, etc.
try to breath through your nose
stop if you feel as though the wheezing is getting worse, no shame in stopping if you can abort a hospitalization
Lastly, if it's cold, it's probably dark, wear something that will make you stand out,
(not that you don't stand out enough Allison)

3-2-1 Go!

RxD

47:55 PR!

Run 10 K

As Rx'd. On the road - 10.27 kms actually
51:57
Almost 4 minutes faster than last one! Forefoot all the way.
Minus 2 degrees Celsius, wind gusting to 30 km/H - big circle route with nice tailwind for the last third. Felt like it was cheating...

#214 GregS - Welcome! Nice time too - a long time to be on a treadmill.

#239 Hollie - Hi from up the valley from you in the 'wack! Much wind here too. Nice work on your first 10K!

a day behind.. will run tomorrow. yesterdays WOD...22:30. backed off on the intensity

32/m/5'10"/178

I'm at work today(SRFD St.5), but finally have a full arsenal of Crossfit equipment! Bumpers, oly bar, rings, 20# med ball, box jump, rower, parallettes, and a 24kg kettlebell. It's taken a while. The cool thing is I can fit a whole gym in my 4Runner if I get moved to a different station (which happens often).

A 10k on a treadmill is BS, so, I did Fridays mainpaige WOD;

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

13:41 as RX'd

(Speal's 9:51 = insane)

M/5'9"/260lb/46

Had to sub/ 5 miles on elip. 47min level 15
Holly S#@T I need to cut some pounds
Only my first week but I love the new challenges

45:05

43:49 on treadmill

Miles 1-3 @ 9.0, mile 4 @ 8.5, miles 5 & 6 @ 8.0, 200m @ 9.0, & 200m @ 10.0

If this would have been outside it would have been my fastest time in about 15 years. Nice to know sub 44 minutes is still in my legs somewhere even with the treadmills help.

First time running over 3 miles in I can't tell you how long.... fealt really good. Went out a little to conservitive I think, out of fear of the unknown I guess. Finished the run as rx'd in 46:48 but had a heart rate of 155.... that tells me I didn't push it hard enough.
I will push it much harder next time now that i know I can still do it.
Hooah!

Wow.... I can't spell.... felt not fealt.... running makes me dumb!

10K row 40:25

Today’s Brand X class was wicked!

Buy in:
5:00 with partner
200m run
Rope climbs while your partner runs.

Workout 20 min:
200m run
One arm DB Bear Complex

(One partner does complex while the ither runs)
Count your reps of complex. Try to beat your partner’s score.

My score was 35 reps (5/5/6/6/7/6)

Cash out:
Max pullups
2 laps bear crawl
Max pullups
2 laps bear crawl
Max hang for time
2 laps bear crawl

57/M/195 did yesterday's WOD today, see results on comments for 12/12/08

48/F/125 Row 10K - 49:16

College indoor track was reserved for a meet so I did 6 one mile repeats on the gym treadmill.

run 1 mile 6:47
rest 4:46
run 1 mile 6:54
rest 4:35
run 1mile 6:53
rest 4:41
run 1 mile 7:22
rest 4:37
run 1 mile 7:24
rest 4:38
run 1 mile 7:45

Made it 6k before my shoe started rubbing my foot the wrong way. I was at that point where the things that burn and ache go numb and you feel like you can run forever so I was mighty pissed to have to stop, but I know I can't have a blister aggravating me right now. So 6k in 38:59.

M/50/249
Not a lot of crossfit lately -- focused on the Concept2 200K Holiday challenge -- so
rowed 10K today (actually 11K) in about 40 minutes

I did do three CFWUs, so I'm still sorta on the program....

mixed todays WOD with last Sunday's WOD:

Run 2.5 miles (took 19:01)
then 5 rounds of:
15 pull ups
15 ring push ups
15 GHD back ext.
15 GHD sit ups

TOTAL TIME- 32:15

47:01

made up yesterday's WOD and going to do the run tomorrow. what a brutal split.

Friday's WOD as RX'd in 20:11. Deadlifts are still my weak point.

1:06:20 on city streets

10 min break halfway thru to spend time at the Veteran's Memorial @ Memorial Park in Cupertino, CA.

M/6"/275

First day back from foot surgery 8 weeks off and transitioning from a PL background.

-37 Celsius today with the windchill. Took it slow since it has been about 10 months since I have run this kind of mileage.

Time - 51:57

51:41

That was just exhilarating.
First 10k I've ever done. Did it outside, windy roads, gps tracking...

Around 8k or so my legs were telling me to just give up....

Didn't stop once. Before I had never even ran a 5k without a brief stop.

I'm feeling really great about this!

M/147/6'/185

48:10

57:40

Both felt a little sluggish today, but being CF'ers we accepted the challenge and pushed through it.

Janet f/49 72:51

Scott m/48 57:45

i did yesterdays work out today and ran yesterday... sort of...

12/12 10 miles w/55 pounds on my back: 2h6m

12/13 box jump/deadlift/pull-up work out:
as rx'd
31:32

37/6'2"/198

Followed Opt on this one. I rowed this while watching the dela hoya fight. Pacquio fought a great fight.

Time: 40:19 10k row

SWA
31/M/187/6'0"

5K - 21:43
5K - 20:26
.......
42:09

Edmonds Rudolf Run course

all that matters is that you finished allison ! !

subbed 62 min. of ultimate frisbee.

Hmm....lots of people subbed this one, I don't understand why, anyone else notice this? Also, the folks that ran the 10K, did you feel as beat as you do after the other WODs? We all probably should, right?

42:29

Goal: run 50 minutes (never done before) accomplished

distance was a bit over 4 miles... I'm afraid I'm a slow runner, coupled with pushing the baby stroller and some amusing stops through my small town: cousin in SUV, "You didn't run here from your house did you? Are you crazy! Get in, I'll bring you home." and my Granny shouting from her carport - I never could decipher what she was saying and haven't called to find out.

but yay for Crossfit b/c I never would've run for that long w/o ya! (or w/o my hubby to encourage me along :D )

26/f/5'2/131#

WOD: run 10k = 44:53

bleh. hammies so tight n shoes fallin apart. need new shoes. today's vid means i'm gonna be very careful about selecting my next pair of runnin shoes. definitely want a pair that will let my feet do wut they're supposed to.

absolutely luvin the CF Journal rite now! if u don't have a subscription, get one. put it on your holiday wish list. write to santa. wutever, just get it!

WOD 45:50 on treadmill , treadmills suck.
allison i also live in ny and winter blows. When you are getting your underarmor long sleeve also get the pants for under sweatpants and you"ll be fine , as for breathing in the cold air you might have to move to california.

23/m/168lbs/70"
as RX'd
49:20

It took 50 laps in an indoor track, was worse than the equinox marathon I ran up here, never again will I run indoors that far no matter what the weather outside!

I still have a bad ankle, so a 10k would be too much pounding. I still remember that 15k though, that was rough!

I did Helen instead, and shattered my old PR. I can go 400m, but any longer than that at one time seems to hurt bad.

8:43 PR Last time was like 10:10 or thereabouts. Also I think I died then came back to life.

Subbed an 8 mile hike with the recruits since I didn't have a choice on that one anyways...just under 3 hours carrying 70ish lb load.

Since it was -30 up here today, I did "Unworthy" for time:

80 Squats 40 Swings (45# DB) 20 Push-ups
60 Squats 20 Swings 10 Push-ups
40 Squats 10 Swings 5 Push-ups
60 Squats 20 Swings 10 Push-ups
80 Squats 40 Swings 20 Push-ups

Time: 11:23

After that I did the 1 pull-up at 1 minute, 2 pull-ups at the 2nd minutes, 3 pull-ups at the 3rd, etc

15 pull-ups was my max

Then I did 4 sets of 10 KTE

Great job to anyone who ran the 10k today

Not quite as Rx'd: 46:17

7:27 minute/mile pace

Botched the turnaround point and wound up running only 9.2km.
So, 9.2km = 5.716 miles...
Time was 42:35 + 3:42 (assumed same pace) = 46:17.

Some hills, strong winds, very tired, wah wah wah...

cfwu x 1

6 mile run

46:57

62 mins.
Slower than last time by 5 mins, but this time I think I actually measured the 10km distance correctly.

F/32/62kg

Did a lot better than I thought...

5'8" 143lbs

On treadmill, 35 minutes and 42 seconds...

If only I could lift just as good as I could run, lol...

Don't have a route plotted yet, so did somewhere around seven miles; 60 min.
Legs a bit dead from yesterday and walking lunges several days ago.

M/43/74kg
One day late.
10 K. 50:05 min

62:13

49:44

56:15 on treadmill.

have been runner for 18 years and never ran sub 9min miles. have been crossfitter for less than a month and ran my 10k today in 49:10! or 8:11 miles, can't believe the difference! looking forward to better times ahead!!

Am I the only one that thinks Crossfit's running "method" is garbage? I don't adhere to anything they have to say about running. Everything they have to say about running "science" is based off of some crazy website that has no real basis in fact. Just check it out and compare it to other hokey, scam, websites.
And as far as shoe technology, why would you try and run as if you were running without shoes if you wear shoes all day? I agree, the Nike Shox absolutely suck, but I have flexible pes planus and was experiencing shin splints for about a year when I started using the Brooks Beast. Bam, problem solved. No need to start running barefoot.

Other than that, I love Crossfit.

first time, was hoping to be sub 50 was ahead of time with 1k left so slowed the pace, bad idea. My body thought i was stopping and the last k was hell.

Finished at 51.12.

49 min treadmill 10k. PR by a good 7 minutes.

Had not run more than 2-3 miles in past 4 months, just crossfit wod's and a few CFE workouts here and there.

Guess this crap works huh?

As Rx'd

Time: 43:08 minutes

57 minutes.

Coach That sucked. I hate running and so does my body. A lil jacked up this morning. Can't believe I can run 10k in uder 45 min. That was the longest run of my life. Thanks Coach

Saturday 081213

Run 10 K

Time: 43:08 minutes

49:30 as rx'd

ran about 7 miles...did the MFer road out and back to the golf course...about 8 miles...pushed the rug rat...lots of ruts and washed out holes in the mud...harder than I thought it would be...70 minutes

i guess i'll call it 7.5 lol...it's somewhere in there

M/31/6'3"/200

47:15

28/M/140

Treadmill 10k. 55:47

Previous PR outdoors: 44:58

i wanted to stop so many times during this, but managed to last until the last 100m when i met my first pukie. then finished.

50:36

56:20

First ever run past 5k and, go figure, first time i ever ran 5k was because of crossfit. Thanks for pushing me!

m/31/230/68"

first 10k ever

as rx'd 58:23

WOD: 43:08

WOD
Unable to do, instead did snow shoeing. 3.5 miles out and back, gaining 2500' of elevation. Great time, sure beats running. I felt every rep from yesterday's WOD.

Not feeling 100%, plus snow and ice outside, plus on day 82 of the burpee challenge, didn't do 10K.

22 burpee warm-up
Then untimed 6x:
10 chest to bar pull-ups
10 burpees

m/41/6'3"/265
55 min.

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

run 5k
25:30

CHK: did this on 12/7. Ran 6 miles instead of the 10k. Total time: 51:13. Timed every two miles: 16:07, 18:03, 17:03. Might have run an extra three laps at gym.

58:28

kinda sucked but i'll take it considering i was sidelined ALL DAY yesterday with food poisoning..

(53:12 PR)

as rx'd (on the treadmill, didn't feel like running circles around the FOB). 45:05.

22 / M / 5'9" / 125lb

I'm such a lousy runner, I had to scale way, way back.

1 mile
13:40
(ouch)

45 minutes/Camp Pendleton

did a 5k b/c i have a bball game on monday which is my scheduled rest as I am 1 day behind

21:59 on treadmill
last nights food/drink is to blame for the slow time

56:10 in bad, windy hot conditions.

Ran an extra mile accidentally, took a wrong turn at about mile 2. Dumb.

ran 2 miles on treadmill at 8:30 pace, swam 1/2 mile breaststroke in 17:30, rowed 2000m in 9mins and change.
warmed up with ab work and warmed down with some pull ups, push ups, squats and dips.

Wow, huge headwind along Lake Ontario this morning. Went 6.5 kms, 30:57. Not a great time but all things considered pretty good.

39/m/190
not feeling it...

4.1 mi = 30:00

as rx'd:

48:30

M/59/173/5'10"

A little over 10K @ 54:24

M, 40y, 5'8", 159#, CF since 2008-11-23

Yesterday I lifted more than I ever have before (185#) and today I ran more than I ever have. I had knee surgery in 2007 and I started low and have built up my 2 mile run to 6.8 mph. Since I've never run 10 Km before, I set it at 6 mph.

I was just 0.2 miles from Rx then the silly treadmill automatically put me into cool down mode at 60 min! This won't happen next time because I'll run it at 6.1 mph or greater.

05:00 Jogging warm up
60:00 6 miles run averaging 6.0 mph
05:00 Jogging cool down (ran more than 0.2 miles here)

I'll count this as 62:00 as Rx

Also first time using the Pose Method. Loved it! I used non-running shoes and didn't land on my heels. However I have big blisters on each foot at the base of the toe next to the Great Toe. The skin should toughen.

I'm all caught up with the WODs, but no rest day now!

-George Hernandez

I've never ran a 5k..closest was pre-crossfit, a 5k, and I thought that was my max (maybe it was at the time). today ran 11.1k, 6.9mi in 1:11:35 ad it felt great.

leave it to crossfit to enable me to push my limits:)

m/28/160/5'10 orlando

23/M/6'1"/175 as rx on treadmill, 53:00

M/32/170
Relax rowing : 43m23s

Ran 5k on the treadmill at an 8 min mile pace; tried the POSE method and ran fairly effortlessly. Still hate running, but knees and shins didn't hurt too much.

58:15

f/38/148#/5'5"

61 min.
ran on treadmill.

M/22/162

49:20

M/19/5'11"/160

10.3 K, including time stopped at traffic lights

65:18

6miles

52:25
sucky

70 min. those deadlifts didn't help

Shoveled off 3+ feet of snow off my roof instead of 10 k run .... functional.

6.25 miles- 45: 12!! The last half mile was scary, trying to make it in time. I missed my time by 12 seconds, I'll get it next time

This is my first 10k run....I think I sweated my nuts off but i did it. 1:1:32

I feel really lean, and my legs are pretty sore. I listened to the same play list on my ipod like 5 times i think.

This is a good WOD!!!! Thanks Crossfit!!!!
AAAAAAHHHHHHHHH!!!!!!

M/25/135/5'11"

10k 52:40
was going to run outside but when I woke up there was a foot of snow and it was 7 degrees. So I did it on a treadmill

10k run as rx'd

68:00 min on the nose.

M/34/205/6'0"

23/m/187

52 min
Outside track at Duke

Done yesterday night on a treadmill as the weather wasn't "favorable" to running.

1% incline
10 kms

55:00 mins (PR by 1 min)

Could run it faster. Was surprised with my endurance.

52:00

Was dreading this so bad; never ran this far ever. Got through as RX'd at ~68:00. A mental and physical victory. I like the idea of sneaking one of these endurance runs in as the WOD from time to time.

this workout sucked.

59:36

the last two miles took me FOREVER.

m/30/5'11/179

What is the crossfit warmup?

What is the crossfit warmup?

22.m.135.65"

as rx'd @7.5 on treadmill
49:24

5k on basement treadmill

23:10

Very short of time so made this 5k. Will hit the 10k later this week.

5k 25:15

Legs knackered from DL and box jumps yesterday.

to cold to run outside..sub 10k on elliptical inside

36:41

46:03 on treadmill, 1.0 incline

55:05

34/M/190/6'

Outside, hills

45:48 pr by 3 min

25/m/18lbs

10k= 57:04

Thank goodness we had temps in the 60's here in Tx.
61:08

got lost on my route and ran 12k instead

68 minutes

Ran 1 hour fish creek loop about 10k maybe a bit more. Very cold (-40 wind chill) and deep snow for much of the route. Loved it.

I've been doing crossfit for 2.5 months and have NEVER run more than 3 miles in a row before...today I was able to, run 2 miles, walk 1 mile, run 1 mile, walk 1 mile, run 1.4 miles! I know this sounds lame but I'm super proud of myself for at least moving the entire 6 miles! And all of my running miles were 10 minutes and under, total time 1:23:46. Loving crossfit!

29/f/5'11/229

TSCHANZY 46M 166 5'9"

10K run. As rxed out in the desert on Camp Buehring, forgot how boring it is to run when there is absoulutly nothing to see. Hard to get motivated to run fast when there no one to catch. 53:38 slow!

"What is it like when a day of running ends and I come down out of the mountains? Though my thighs are not always able to lift the foot high enough, I am strong. With my limbs caked with mud and my clothes soaked with sweat, I am clean. Though fatigue pulses through every nerve, I am well rested. With my skin torn from brambles and poking Balsam fir, I am whole." Damon Douglas:

52m57s on a treadmill. PB. 40 years old. In a month I reckon I can easily sub-50 mins.

CroosFit rocks, if only I had this when I was playing rugby in my younger days !

5miles
39:30

Theresa
1:08

Mark
1:05:15
First time in years running this far. Needed snow shoes at times.

ran 45 minutes outside. had to come home early due to rain.

44:48 for 6 mi. even

7 degrees with 35+ winds and -14 wind chill. No running for me today. Did an hour on the stairmaster. Maybe next time.

sub'd 5k treadmill

20:32

on 76th day of 100 days of burpees

Ran 5k in about 20 minutes. Really cold here in Oklahoma and I quickly realized I should've worn more than shorts on my lower half. My ipod also said it had about 75% battery left and it died about 10 minutes into my run. I hate when that happens. I'll stop trying to make so many excuses next time.

My best WOD. I'm a former college soccer player, so the 10k wasn't too bad. I think I can break 40 minutes next time.

Time: 40.19

M/ 25/ 190

47:23 on Treadmill 1.0% grade

M/22/72.5"/210

small hills
47:03

m/44/175

as rx'd
45:25

TD 1 (209lbs)

Rolling hills/42 deg F/62% hum/Winds calm

As RX'd: 64 min 54 sec

Run 10 K SUB Elliptical

53:41
------------------------------------------------------------------------------
Compare to 080710
Run 10 K SUB 1 Mile Run & 5 Miles on Elliptical (sore right knee)

1 Mile Run - 10:52
5 Mile Elliptical - 46:55

57:47

M/23/5'8"/155 lbs

Ran 5k outside on a windy day.
Time 24:15

M/39/5'6"/193

Running... I say nay-nay.

Subbed 65 minutes on a Precor Elliptical. Sure, I wasn't gasping for breath at the end. Sure, I wasn't dripping in sweat from head to toe. BUT - my knees, ankles, and most importantly - shins - were quite pleased with themselves.

I'll take it...

48:23

144lbs/31yoa

Outside at 6am in about 20 degree weather. Got to about 3.5 miles in 33:43 (really moving, I know) until the stabbing pain hit the right knee. I suck.

Just wait for the day you wake up and the WOD says:
15k

10k:57min and some change

anyone know where to go to watch the entire video on Brian?

24/m/181

5 miles

47:42

Not as Rx'd, I don't run these type of distances anymore, know too many guys with Hip replacement surgery.....

Ran 5k on treadmill; 23:32

m/37/76/200

Catching up from a much-needed 2-day weekend rest. Did this today post the DL/burpee WOD.

Subbed C2 for running. 10k, 38:26.

PR by over a minute. In fact, over the past week I've set new (post-college) PRs for 5K, 7.5K, and now 10K on the erg. This after only about 3 months getting back in shape, including the past month or so on CF and CF Endurance WODs.

Thanks Coaches!

M/40/174.5 to 172 at end

At 40 years old, that's the farthest I've ever run in my life. Makes the 5k's seem puny by comparison, but, man, I've never been so sad as I was when I got to the 5k distance -- and still had that much to go. I could have cried. But I pushed on.

Time = 57:33. Kill me now.

m/27/172

first post.. been doiing crossfit for 2 months now...love it.

3...2...1...GO!

As RX'd - 52:25

32/m/195 55:16

First time ever running a 10K. Ran inside on treadmill.

As Rx'd 55:00 on the treadmill at 6.5 zero % incline started to open it up at the end. Horrible time. First time doing this WOD, wanted to feel it out, definately didn't push hard enough. Make up for it tomorrow!

M/42/212

Legs on fire from 300 BW squats I did on Saturday so I took it easy. Easy workout at this speed.

6.0 MPH @ 2.5% grade on treadmill
61:40

Legs actually feel better now.....

12/15/08
This was only my second day of crossfit, I did a run day. I RAN, a 3.24K "2mi" Time was 21.34 min

on the treadmill at work, got 1.75 miles into it got a call, then had supper then took my big burger for my run with me and did another 6.2 miles so it was about 13 K. My 10 K was about 48 min.

Ran a 5k. Didn't time as I was keeping the running partner motivated

Windy, snow/ice, 0'C,
Crossfit Day 7, first time ever 10k run!

As Rx'd - 46:52

Average heart rate: 181 / Peak: 203
Pain!

m/43/6'2/170

6 miles on treadmill

65 minutes (walked approx 3/4 mile total)

First time this distance in over 20 years.

39/m/170

52:15 on treadmill. First 10K that I did not have to rest.. Hope to be sub 50:00 next time.

m/27/5'10/165lb

52:22

M/30/5'9"/165

Oops I got this wrong! Somehow I thought the workout called for a 5-mile run (which works out to 8km). Dunno why; just glanced at the web site briefly. Feel stupid. Outdoors in 38:36 (but that's for 5miles, not 10k).

Anyway, this is my last workout with my current designation. Tomorrow I become 31/M/5'9"/165.

55:51

Tough gig on a full stomach.

It's funny how after running a marathon it makes you dislike running any distance..... :-)

51:30

10K on treadmill in 41:12 (was hoping for sub 40)

M/32/6'2"/190

47:31

46.30 on treadmill
Hope for sub 45 next time

44:44 10 K Treadmill.

M/23/6'/165

Time - 55:07

Need some work since my PR is 45:59.

M/29/6'3/175

Subbed a treadmill at 1% incline
5K at about 24min

M/30/6'/215

Subbed a treadmill at 1% incline
5K at 25:57

Ran on a treadmill, which I'm sure is a lot harder than on the streets - soooooooo boring!

did 49.48. Basically ran 12km per hour and then sped up a little in the final minute.

When I ran a marathon 6 years ago, I ran all my 10k splits faster than this so...I still have a little way to go.

Will beat this by at least a couple of minutes next time and think I have a 41 minute in me if I lose 3 kg and do a little more running

subbed

5 rounds
1k run
1k row
Didn't time

36/6'/185

46:08

3 mile run
22:44

m/48/175

53:51 on treadmill

M/33/5'10"/200
10K as prescribed 48:26
not my best but I am pretty happy

4+miles in about 48 minutes did a the conway loop long hills in the cold.

Done 12/17

5K 27:17

First time running this distance.....interesting not my favorite workout...49:00

5'8 184 36

56:02 on treadmill
that's the farthest I've ever run at one time in my entire life!

46:16

TM 6.4 3% grade

6.2 miles

58:12, about 6 minutes faster than last time

m/20/162/5'9"

57:52 grueling minutes on a treadmill

Ran for 30 minutes. Done at home in neighborhood and on main street, hills were killer. Lower back tightened up a lot.

59 min

m/30/5'10"/215

11 miles
1:43:13

man its awfully cold out there....27 degrees but my CRAZY-ASS decided to go out there and run the 10k anyway......

65:57

65:45(pr)

m/36/6'4"/97kg

Played soccer instead

44/m/165

ran 5 K, 3.2 miles, ran out of time

29:20, treadmill

didn't sleep a wink last night (literally) so got up at 545 am in a warm 45 degree San Francisco morning

4miles (cut it short) in 37minutes and change. Followed with day 29 of burpees, and stretching

33 yom 208lbs.

Ran 5k instead

28:44 on treadmill .5 incline

m/35/5'9/176

50:14 pr
24:10 split
7/10 50:49
4/12: 52:00
2/1: 50:36

Felt pretty good. Pushed a little harder on 1st lap to help with time. Keep arms, esp wrists loose to help with momentum & keep uppper rt arm from hurting.

60 minutes as RXed

m/30/6/200

Back dating this one. Ran it on December 30.

56:49 (pr)

Only the second time doing a 10K and previous time was 82 min during my second week of CrossFit back in July.

m/48/175

Run 5K (3.1 miles), Treadmill, 7.52 mph, 24:45
23:49 (PR) on 081121

Ran 6 hours after completing 081229:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

F/38/5'6"/140

ran it on 12/16/08

58:13

run 10k
time: 40'06 (pr)

last time I ran 10k in about 40min was something like 8 years ago and then I was running 5-10k two or three times a week.
Now I'm not only stronger in all aspects but also faster over 10k, thanks crossfit!

44:50 - ran the track in minus 1 degree weather

not close to a PR - 3 months off running

M/42/69/156

Made this up yesterday, following 1RM HPC.

Not quite CFWU...overhead squats, GHD SUs, and muslce-ups (first time I've gotten strict MUs too!).

Did this at a different indoor track than before, that originally I was told was 400m (I normally run on a 1/9mi track). Later someone else told me they thought it was closer to 300m...so I did somewhere between 7.5 and 10k: 39:18

If it actually was 10k, that'd a pretty hefty PR for me...but regardless it was probably still a PR for the distance. I just know after the run, I didn't care to check.

Take care!

m/24/74"/205#

6.5 mi 44:17

M/31/6'/178

53'44"

Army issue boots and pants.

M/31/6'/178

53'44". 25 laps on track.

Army issue boots and pants.