As A runner this is what I have been waiting for! I live for work outs like these!

Yeah Crossfit!

yuck!

I think I felt this coming.
7" of snow tomorrow. This should be fun.

we just ran it today...guess we'll do it again!

Here we go.. JroCk I need ya on this one! Hope it's not below freezing, get it...
Jeannie

anyone else getting problems with the movie? the link is bad it seems like

Rhabdo - Outstanding performance on the "perfect" Fran. You will do very well at the Games this year and I hope you continue to show the haters what intensity is all about.

Just me or neither of the video links work...?

Yeah, the links are broke.

Sounds great! No weights or pull-ups involved!!

Hey DT Missoula are you a griz?

I hope it's below freezing and snowing.

if youre on a treadmill how fast should you go?

As fast as you can

o wow after squats my legs are dead
and now i get to see where im at with my 5k
im gonna die tmrw haha lets go!!!

Great interview.

Just watched the video! EVERYONE MUST WATCH! Great effort, truly inspirational. Thank you.

Shooting for sub-22, I guess. Hooray for POSE!

Jason Kaplan is a complete bada**. Top 5 at the games is not going out on a limb.

Two rowers at GFCM, ahhh the good ol' days.

Jason you're a top notch guy with top notch performances and heart. You deserve everyones respect without question. Awesome video!

On the other hand...fuuu@& i hate running in the winter lol. Guess it's back to running laps upon laps around the ice arena. :(

Another awesome performance by Rhabdo

Another awesome video by Again Faster

PLUS an awesome interview with Rip.

The only problem with today is the 5K posted as tomorrow's WOD.

Supposed to be snowing all night... Heading to the pound for a St Bernard and the liquor store for some brandy

Video link here isn't working for me either but downloaded the one from the Journal and it's working just fine.

Jason-

Fantastic effort man, looking forward to meeting you at the east coast qualifiers... feel free to work on those bicep curls between now and then so the rest of us have a shot!

Mike

Best part of the Rippetoe interview:
"Home gyms would be better if they were manufactured with hooks and loops for hanging clothes."

Enjoy your 5k run everyone ... I've got a 50k trail race in Topsfield MA tomorrow on icy trails.

WOW!!! What a video a text book sub 3 Fran...that simply blows my mind away bro!!! Good luck at the qualifiers and at the games. You'll be a serious force to be reckoned with!!

Jason-Awesome dude! You are very inspiring to me. Keep your head up and train hard.

I've got an injuried foot so I am going to have to use the rowing machine for this one. Anyone know how much rowing I have to do to equal the 5k?

Great job Rhabdo, SHOW EM HOW THE JERSEY BOYS OPERATE.

#11

Yep, I am a Griz...Are you a Cat?

K, If you just watched that video, and don't have a subscription to the journal and you didn't immediately spend 25$ to buy one just to see the conclusion of the video, then I don't understand you as a human being.

Get a subscription. Best 25$ you'll ever spend. So much amazing information.

4 Rds

400m run
15 handstand pushups
2 rope climbs

subbed 12 pullups with 25# dumbell and modified handstand push ups

14:48

Dt Missoula Mt

as rx'd

24:58

Worst 5k in over 2 years

hot, windy, blah, blah, blah.......no excuses just a poor effort

Does anyone know his final time?

2:57

try this guys...

50 double unders
5 burpees
40 double unders
10 burpees
30 double unders
15 burpees
20 double unders
20 burpees
10 double unders
25 burpees
Time 9:07 it was a killer after the front squats

"K, If you just watched that video, and don't have a subscription to the journal and you didn't immediately spend 25$ to buy one just to see the conclusion of the video, then I don't understand you as a human being."

Comment #32 - Posted by: JC Veggie M/32/175/5'10"

I agree with JC. I would swap the words "human being" with "crossfitter", but yeah... what he said!

Jason, you exemplify what HEART means in my books.

Excellent timing! I'm doing a 5K charity run. No double workout needed now

Did those negative comments get pulled off the site???

Awesome interview; I listen to NPR on my way to/from work and they routinely have great topics. Ripp Rocks!

Oh I can't wait to run a 5k in snowboots through 6" of fresh powder and slush... good times. I may wuss out and do the rower instead, we'll see.

3...2...1... go

Re: Rhabdo's sub-3 near-perfect Fran:

It is amazing that at the transition of the 15 pull-ups and the 9 thrusters, Rhabdo is shaking his head in disgust. Combine that with the fact that he still did a sub-3 makes him my choice for the best East Coaster to beat the West an Canada.

With all that said, I predict first through third place to come back to Cali, with the winner being from the Bay area. :)

"try this guys..." Comment #37 - Posted by: s'more

s'more, I love you bro.... you are a complete riot! :)

playing soccer on sunday, will do the 5k then, promise. doing that shoulder exerc routine manana. one of these days i'll be on sync w/the rest of ya'll!

Going hiking/climbing tomorrow, will probably get 5K done doing that.

Well, I was gonna do some backcountry boarding tomorrow. So I may just sub the run for all the skinning up hill's and one mountain that Ill go up tomorrow.

How long does it take people to get used to the POSE method??

thanks herm!! Ha ha i'm just a crazy former overweight who is scared about getting fat =).....thanks herm for answer my psicho post and for your patience

Hey I got a great seat! The rest of you go sit in the back of the Rhabdo bandwagon.

#48 Goggles
Took me about 6 weeks being self taught.
Heck I still may not be doing it right but it feels a ton better than heel strike running.

25/m/187/6'0

CFWU

5k in 21:20 on treadmill 1% grade

i'm not really sure about who i should direct this question to, so i thought i'd ask the community about there thoughts.

i have had a couple arthroscopic knee surgeries in the past and i was told that things such as long distance running and squatting were things i should never really do again, because i now have arthritis in my right knee. i believed this was cause by extremely heavy full ROM squatting. (maybe it was the squatting, or maybe i had imperfect form, but put aside your thoughts for a minute.)

i've been into crossfit but i've kindof been avoiding heavy squat/front squat days.

when looking at different articles i see things about mark rippetoe criticizing doctors, trainers, etc. for making negative statements about full ROM squatting. i mean, it makes sense that they don't take certain things (such as form) in to consideration. it also makes sense that full ROM means a lighter weight on the knee, which isn't as much pressure as what could potentially be on your knees. but then again, rippetoe isn't a doctor either. doctor's may not know everything about training but rippetoe may not know everything about knee's and knee injuries. he can claim all he wants that heavy good-form squatting does not cause injuries, though I thought my form was pretty good personally... hopefully you're putting any doctor/crossfit bias aside and at least somewhat understanding my point.

the reason for all of this is that i'd like to start squatting again, because i'd really like to have the strong legs i used to. in my current condition, should i be concerned about arthritis in my knee if i'm using correct form? would i be putting myself on a fast track for a knee replacement?

Howdy! Snowin' to beat the band here in Cleveland. Kinda funny since I just got home from watching the Catamounts tie BC with TWO SECONDS LEFT IN REGULATION! 3-3...great game.

Sooo, run 5k. Not a whole heck of a lot to say about this. Indoors or outdoors, it doesn't matter. On a treadmill an added 1 or 2% elevation is closer to running outdoors; I like my 2% on the BACK of the treadmill so I'm running downhill, but that's just me.

Standard sub if you have a problem with running is a 5K row. No, there is no equivalent on the elliptical. Use it to hold your towel while you run on something else.

Yes, you are supposed to do the CF WU before you run.

Ummm...that would be about it for this one, eh?

Gonna do this set of the last three days (i.e. 5k, squats, pullups) in reverse because of gym and schedule availability... Is there anything wrong with that?

Is anyone else sick of Fran?

I am. Seems like CrossFit now days is all about how fast you can perform Fran and that hardly anything else matters. Fran is to CrossFit as the 40yd dash is to football. Both highly overrated.

Don't get me wrong. Fran is a great WOD, but there are harder WODS.

Fantastic performance by Rhabdo though (not trying to hate or disrespect him in anyway). Way to prove your haters wrong.

i feel bad for the NPR interviewer! rip keeps knocking down his preconceptions. awesome!

Love the interview, amazing how Rip kept saying hard work works and the interviewer kept looking for an easier way. Thank god for CrossFit and the motivated souls that have chosen to challenge themselves!

Rhabdo...i said it the other day and ill say it again, you are a beast, i strive to be as fit as someone like you!

I knew there was something suspicious about two straight workouts that really didn't demand much of a sweat. I'm hyped about this one. Looking for a sub 20.

Kaplan, heart, guts, humble, intesity = sub 2 fran nice work.

5k, I love 23 minutes of fun.

runnin 5k in the snow, all i can say is im pumped

great effort rhabdo, ull get it another day!

WOW.. that video is incredible..

Great job Patrick and Again Faster Posse!

I was just thinking walking home in the couple inches of new snow we got today about running in boots in the morning. Sounds like a plan for tomorrow!

Well done Rip, I love it.

Amazing performance Jason. I find it equally impressive to recreate that in front of the entire CF community and despite a slower time, set the benchmark yet again on that workout.

Rhabdo-

As one of the jerks who made a somewhat critical comment about your 1:53 Fran, let me take this opportunity to reiterate what I said in that post and that is this, strong work!! I have been meaning to subscribe to the Crossfit Journal since I started doing Crossfit almost 18 months ago and I had to tonight in order to see how fast you did Fran in this time. As I said before, I still believe you could probably do one of, if the not the, fastest Fran out there. I only saw a couple of questionable reps in the 1:53 and I still think if those few reps had been clean on that occasion it would have been a perfect sub 2 Fran. Of course, a perfect sub 3 Fran is still freaking amazing to me. Anyway, keep the motivating videos coming.

OK, so I still have an injured ankle, albeit a close to healed one, so I'm a little wary of running still. I was going to row instead. Now, the website says that on average one must row 500m to match a 400m run. That's a ratio of 1.25 (500/400). According to that math, therefore, if I am to run 5000m then I should row 6250m (5000*1.25). Is my math right?

I'm a nobody here, but I do read a lot. Been logging on & doing most of the WODs since the start of September...

Just wanted to comment in case any other relative n00bs are reading along: stick with it. Not just the WODs (which do become do-able, in relatively quick order - well except that ridiculous pullup thing yesterday) but also stick with the comments.

Read them all. You'll start to see patterns. I think Grokk is the right word (Google it). And you'll appreciate the dedication of Herm, OPT, and Allison. And you'll understand the posts between Herm and s'more, for example, and even though you may never meet either of them, it doesn't matter - you still want to be a part of this.

And Bingo, your pre-emptive answers are daily must-reads. I look for them before I ask my wife if she saw where I put my coffee. Just thanks.

So if you're reading this and it seems like a bunch of jargon and keywords, and like a big club where everyone knows everyone but you - don't sweat it (sweat the WOD's instead) because its only a little while before all these obscure posts and opaque references bring a smile to your face just like they do mine. Although the rest of your body is in pain. Lots of pain.

And yes - after those first few high rep bodyweight squatting WOD'S? The ones where you need the bannister for the next week? You do get used to them too. And your legs feel GOOD.

And you go a little nuts over the holidays and cut out a hole in your garage ceiling so you can mount a bar high enough to do jumping & kipping pullups. Its worth it (and properly framed and headed off). Trust me on that one ;)

Ben in Oakland

running question:

i'm a tall skinny guy and need to get back 20+lbs (post-surgery) to be where i want strength-wise.

i'd prefer to trust the WOD process, but does it make sense to skip the running WODs for extra strength training until the weight is back up? it's been hard in the past (albeit the pre-CF days) to bulk up while doing any regular cardio.. obviously, beastly meals are also on the menu..

(yes, i searched on the boards, couldn't find much.)

cheers!

I think this video is a perfect example of why the comments board is only to be taken with a grain of salt. Don't get me wrong, Kaplan is a serious athlete and will be a force to be reckoned with, and I agree with Castro's theory that missing approximately 20% of the reps is acceptable because that means you are working at the maximum intensity. But missing some reps is only acceptable for you're own progress, not an effort to be submitted to the record books. Again, I'm not trying to be a hater.. But look at the video of Dutch's 34 round Cindy. He was a lot younger than he is now, so he short strokes a lot of the reps. Was he a better athlete after that effort? Probably. But was it legit? Definitely not. But as Coach talks about, as you become a better athlete those margins for error become progressively smaller. Kaplan's sub-2 Fran is an inspiring video, because anyone whose seen Thiel's "I am CrossFit" video or listened to CF Radio 17 knows, that is CrossFit. But the times when you're working for INTENSITY are different then the times that you are working at for COMPETITON. The Games slowed a lot of people's times. So when you see that people are posting 600 plus Tabata Something Else scores, applaud their drive and their intensity, but realize that that effort came with a sacrifice in form, and similar performances are not to be expected when the qualifiers/games come around and the standards will be strictly enforced.

Well done Rhabdo, I much preferred watching that video than the sub 2 one with the questional form, perfect form there and truly appreciated watching it.

Great effort to have the guts to put yourself out there again as well and open yourself up to the crossfit public!

Cheera mate.

Rhabdo is a stud and has my COMPLETE respect.

M/24/5'8/160
As rx'd 25:01

m/43/74kg
Sub: "Nancy"
Five rounds for time of:
400 meter run
40 kg Overhead squat, 15 reps
Time: 34:05
Not proud of the time, but PR on repeated OHSquats and starting POSE.

Rhabdo - Great performance, you have my total respect!

I think his arms are bigger than my legs, that makes me sad. :)

Flippin eck as we say up North of England!

I was so looking foward to a 5km on the treadmill to make myself feel good about myself as only be doing CrossFit for a few weeks and I've been made to feel very "cupcake".

As a Ironman triathlete with an Olympic Tri time of 2hrs 13mins I thought I could get close to my 5km PB of 17.30...............NOPE!!!!

After 3 x CF W/U

22.01 at 1% on treadmill.....felt like sh#t

I LOVE CROSSFIT for making me realise I am not all that LOL!!!!

Benny 1 comment #69-

Nicely said. I feel the same way.
I feel so lucky to have found this community. But like everyone else I wish I had discovered it back in 2000! Better late...

Allison- REST! Your body is screaming for it. Sounds like you're on the verge of an injury. You owe it to yourself (and us :) to keep yourself healthy. We'll really be pissed if you get injured. You know better! Listen to us oldies ! You could not do your body a bigger favor right now but to allow it to recover a little. I know, I know you know :)

Today I get to train at an affiliate!! Those of you who get to train at one regularly are beyond fortunate. It's so weird (and lonely) to me to be the ONLY one at my globo doing CF. In fact, I feel even more lonely there then I do when I'm alone in my own garage doing a WOD! I do not like the weird stares from those other weird, weird people doing weird things to their biceps.

No clue what I'll be doing till I get there. I love that. I just pray to God it's not pullups. My poor lats could use just one more day off.

M/190/37

As rx'd
125 x 5
135 x 5
140 x 5
145 x 5
160 x 5 (PR)

M/32/155/5´10"

6.28km in 24:23.

beautiful day in iraq to run!

25:04

did the front squats in the morning and the 5k in the afternoon...

28/M/140

Still slower on the treadmill- 26:45

25/m/5'11"/201
24:20 on track

18:33

Done it in 27 mins Damn i slept only 3 hrs so i was very exhuasted today also did some L-pullups and Handstand push ups and then i did a some olympic lifts yet no pr for me today

#51 dillon

Let me qualify this by saying that I am not a sports orthopedist. I do have arthritis related to throwing curveballs and a medical degree, so I have pretty much read every peer reviewed journal article on athletes and arthritis that I can get my hands on. What I will tell you is that both Rip and your orthopedists are right. First, if you have a normal knee anatomy, performing squats with FROM and proper form are absolutely safe. In fact, loading the knee, and failing to achieve FROM in the squat is more likely to incur damage and degeneration. Having said that, you do not have a normal joint space if you have an arthritic knee. As joint space is compromised through the arthritic process, not only is ROM affected, but also normal relationships between supporting ligaments and tendons.

With that said, from what I read and comprehend, there are 2 schools on resistance training and arthritis. One group argues that strengthening supporting musculature around the joint prolongs functional use of the joint. The other suggests avoiding any heavy FROM movements since it is at the extremes of flexion and extension that arthritis is likely exacerbated and suggest using mainly bodyweight exercises, swimming, cycling, rowing.

With that said, I modify the wods to protect my arthritic elbow. I'm 38 and would like to be able to feed myself when I'm 50. Use common sense. If it hurts in an injurious way, avoid it. Modify the wods to meet your specific needs. Do squats, but you may have to avoid the 5x3's and 1RM efforts. Heavy squats are an awesome way to train, but you can get fit without doing max or near max efforts.

I hope this helps you. Keep training, just do it intelligently.

150 5'7.5" 33 yom

7am-30 min after waking
22:15 pr by 4 sec felt 90%

*very hungry b4 run guess stomach bug is gone

dont let the haters get to you rhabdo. both frans were AWESOME. I (and probably most of the haters) can only hope that one day I am as fit as you

5k 22:43

#87 Jay M

Excellent post. My brother has arthritis in his shoulder and those comments are pretty much identical to what his trainers are telling him. Just like with the form/intensity balance with Fran, there is the ROM/load balance with arthritic joints. He was also a pitcher in college and modifies his overhead lifts to train safely but effectively. Thats why Crossfit is so awesome, it can be tailored and modified to any specific situation.

Rhanbdo...U DA MAN DUDE! I was there when he did this perfect Fran and it was awesome. Keep up the good work buddy! Your last comment on the video was really funny..."if not for CF you would still be doing biceps curl...and trying to find a shirt that fits you..." awesome.

Thanks for posting the Rippetoe interview
I still have the YORK BB set my Dad & I bought in 1961 & do most of the lifting WODs with that very set & as a 60 year old MD[ also in SC by the way # 51/Jay.. ] my recommendation is that If an exercise hurts .. back off for a while & use common sense..THE REAL BOTTOM LINE IS ITS ALL ONE CONTINUOUS WOD WITH APPOPRIATE RESTS IN BETWEEN WODs... It is a natural part of your essence..keep moving!

22:10 on track.

400m in 1:45.

Comment #85 OPT

Very good time 18:33= 400m in 1:30

M/47/6'/183

23:20

35/M/78kg

25 min

Supplement wod:

8 rounds tabata HSPU

total: 35
tabata: 2

M/34/5'7''/127
20:00 on the dot.

The WOD happened to coincide with a 5km I was running today. The race had chip timing, so it's an accurate time - unfortunately it was in blustery winds and up over a hill. The wind was blowing in my face all the way up the hill and my time was 11 seconds worse than last year. No excuses - I should done more hill work.

17:34 on treadmill

seems like the weight fluctuates, can someone tell me what is the RX'd weight for thrusters in Fran? Male, 34, 190 lbs.

28:45 6K

5 miles
38 minutes

#98
Shane, the rx for men is 95lbs for Fran. I haven't had enough coffee yet to remember what it is for the women but I think it's 75lbs.

#98 Shane: The weights for the thrusters in "Fran"
Men - 95#
Women - 65#

F/38/145ish/5'4"

Did at home, first time on this course. About 1 mile was uphill, beginning with a steep short one.

38:20. Not my best, but after 1 month of Starting Strength, I'm happy with myself that I made it the whole way, hill and all, without stopping.

m/29/6'1/192

as rx'd 5k

22:03 (pr)

26.35

30/m/5'11"/200

Ran the 5K on a track but quit timing myself because every mile I had to stop for about 30 seconds to stretch my back because it was cramping so bad. Practiced my pose running for the first time. My PR on the 5K is 22:52. I can't believe that 5x5 deadlift WOD still has my back that tight.

I'm watching Saturday morning cartoons with my roomie and eating my zone "breakfast".

My roommate looked over and said, "What the heck are you eating?"

I just started laughing my butt off because I realized then just how pathetic my situation was-
I had a spoon full of peanut butter in one hand, olives in the other and a plate of plain chicken on my lap! YUCK!

Just then, a commercial came on of a dude biting right into a stick of butter. I was really able to relate to him for a second.. I felt his pain.

Right after that another commercial came on of a guy doing walking lunges in his office with a briefcase in each hand. ummmm sound familiar anyone?

Moral of the story - CrossFitters do weird stuff, I need to get off the couch and away from the TV and LEARN HOW TO COOK normal food!

Gina- Thank you. I needed to hear that. I'm so committed to staying with the 3 on 1 off and not skipping the running WODs. I feel a little better than I did last night. When I was sleeping, I moved in a position that woke me up and made me scream. I woke up this morning without that pain in my back. I'm wondering if I accidentally put something back in place. I have soreness on top of soreness from the last cycle. Getting back in the swing of things is tough.. thanks for reminding me to listen to my body. That was a huge lesson for me last year. But I'm going to go do the run but I'll stop if it hurts.

I keep telling myself "Rest and Recovery are just as important as Training".

Jason-

You are an inspiration to many of us. Your 1:53 was very impressive and left many still gawking at the computer screen!

You answered the call once with castro's "who will be sub 2?" And when you were questioned for your efforts by fellow crossfitters ,even, you AGAIN answered the call.

More can be said for you as a person and for your humilty for being willing to hit it again, than whatever time you did or could have ended up with the 2nd time around!

"we are who we choose to be"

Keep pushin brother!

The day our community tore apart rhabdo's performance is the day I quit posting regularly on the boards.
I was so disappointed in us.

I hope I am accurate is my assumption that this whole argument of intensity vs. form does not include inadequate ROM. I do understand form will break down for sake of intensity but should ROM be compromised? NO WAY! It becomes a totally different workout! We need to compare apples to apples if we truly want to know where we stand. If I do Fran and miss getting my chin above the bar, or I only squat to parallel, why in the world would you count those reps? If I understand the argument from our CrossFit trainers, that is ok to miss some because it's INTENSE and I will be fitter. Where do you draw the line? I do not care to have crappy reps to save 20 seconds. In some of these videos, we see it time and time again and when it's called out, everyone is labeled "haters". With any discussion board, you will have comments that are inappropriate, misunderstood, and ignorant. Healthy debate is part of what makes this great. Debate sparks leaning. I would never knock this guy's ability. Look at him. He's a powerhouse and would blow me away on any given metcon. But if you take comments and compare them to "loved ones calling you a loser?" Come on. Thicken your skin man. YOU know your a badass so ignore the ignorance and enjoy the many comments supporting you.

bw 170

25:33 as rx'd

39YOA/M/5'8"/184
22:04 for three miles
22:42 for 5k.
Cheers
Paul

22:04

M/34/165

Treadmill 1%

21:45 (pr)

NPR!!! There must be something to this Crossfit stuff......

23:11

Bwt: 139

Did the 5k on the erg and threw in a twist. 5 power clean and jerks with 155 after every 1000 meters

Time: 24:35

Lack of form leads to injury. Overdoing intensity leads to injury. He is complaining about a backlash on form? You bet - lack of form doesn't do anything when subjected to rules and regulations that are at the CF competitions. A failed deadlift or squat because of incorrect form is just as bad as a killer time, that involved incorrect ROM. It all leads to hurting oneself.

20:37 on a treadmill 1% incline

Great day to get a run in. The weather was perfect here in Florida. Thanks Coach needed the run after that last few days. My son also loved the CrossFit Kids WOD. Keep em coming... Gotta Get Stronger... Faster...

m/40/6'/205
2.5K in Vibram Five Fingers, first time out with them got some hot spots on my feet. Changed to normal Saucony running shoes and did another 5K in 25:39. All on treadmill 1% incline.

COLD!!! Only -20C (-4F) with the wind outside. But I sucked it up and ran anyway. Tried out some very flat shoes too. Little sore, but they worked.

23:20

Ran this one outside on the icy New England city streets. It was like trying to run on a skating rink. It was so cold outside that my ipod stopped working, so I lost my time lol

Watched the video on the journal - GREAT form. I would say that is the best Fran I've ever seen.

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

Warm Up:

"The Mountain"
20 Minute ascending ladder of...(1,1,1,2,2,2,3,3,3...)

135lb Squat Clean and Jerk
Burpee
CTB Pull-up

9 Rounds +10 Squat Clean and Jerks

30 Minute Rest

5 K Run

19:19 (On an indoor track)

CFWU
5K 27:48
walked once in the middle (I'm not proud of that)

3miles

21.35(pr)

24:11, treadmill, 2% grade, 6000'

I don't wanna!!

Alright, fine. I will post tomorrow.

Thank you all for your comments and thoughts. In a hardcore way I was touched haha. Don't think I'm some emotional cupcake now. Looking forward to the qualifiers.

25/m/5'11"/175
23:08 PR

Not sure why you would think im a cat. Im former griz. Cats wouldnt be doing cf that would be too hard.

M 42, 165

24:25 80% pace

48/male/6'/205/week 9 of CF/day 3 of the Zone

I am going to be honest here..I watched the video and felt sorry for Jason. He does this crazy Fran in 1:53 and when all is said and done he feels... bad?

JASON: YOU ROCK AND I WISH I COULD DO WHAT YOU DID. HECK, I WISH I COULD DO HALF OF WHAT YOU DID. YOU ARE A BEAST.

5K in 26:22

18 seconds faster than last time.

45/76"/190

5K

27:54

ran course in my neighborhood

new pr! in the snow even! gotta be the crossfit endurance supplementation.

19:11

20/f/136

29/68"/183

33:40 improved my time by 3:07

Been doing crossfit now for about 8 weeks or so on my own out of my house. This is the most intense workout ever and I'm slowly turning a few friends and coworkers onto it. Goal for 2009 is to get about 10 people together and get affiliated!! Anyone in the Babylon, NY area and want to train together everynow and then hit me up!!

1st mile ~6 min flat
2nd mile ~6:15
3rd mile ~6:35
finished it on a sprint.. in retrospect shouldve put a little more into my second to last lap.

5K in 19:25 missed my PR by ten seconds or so (I once ran a 3 miler in 18:30 before I did crossfit -- I dunno what the 5k would've been).. crossfit PR by over a minute. I think I might have hit my goal of under 19 if I hadn't had to run around 3 walkers/joggers a combined 25-30 times. That's my fault for running the track.

Man.. I feel great though! Good luck to those CFers yet to run.

BW 173

Between 20-21 mins.

Unsure of the exact time because I did this on a treadmill and it shut off on me at around the 2 mile mark, so I had to re-start it.

thank god... i'm so hung over this is the only thing i could handle. phew

what is the brand name of the big timer / stop watch in the videos. I have searched and searched and can't find anything other than a hand-held stop watch. Help please!

33/F/5'10"/150

My worst 5k in quite some time. Experimented with POSE again. Finished with too much gas in the tank. I need to run with a rabbit next time so I have someone to chase.

outside
27:15

5k on treadmill
21:51

I just found out my Journal subscription is up so I haven't had a chance to watch the video. This whole debate will go on, which will hopefully be productive for everyone. Jason, you're a beast and I'm sure you're going to qualify and do well at the games. Best of luck

M/26/6'1''/215

22:40

F/45/5'2"/126

25 mins cct trg (situps, squats, pushups etc...)
followed 1 hour later by
5k run - 27:50
Legs felt heavy - yesterday's squats? Time was 7 secs worse than my last 5k which I ran in snow, slush and icy conditions.

Made up yesterday's FS
1.95
2.105-PR
3.115-PR
4.135-PR
5.155(Failed after 3rd rep)-PR?

Shin splints kept me from running so I biked the 5K for time of 13:58

Anyone have any tips to get rid of shin splints?

23:40

Started out too fast and each mile was progressively slower.

give the guy a break. he did fran in 1:53! noone is perfect.

good job rhabdo!

I guess I'll try it...I have avoided running since I developed some oesteoarthritis in hips. Doing this north of Toronto, in Uxbridge. Snowy roads, and ice make it a tough run. - 10 Celsius.

Time: 35:49, cardio good, legs and hips felt it!

as rx'd with new shoes!

20:21

Not as fast as when I was in college but I'll take it.

P.S. M/38/5'5"/170

Remember, 5K is 3.1 miles, not 3 miles. 1/10 may not seem like much, but it does make a difference. 3 miles is only 4.8K.

Great job "Rhabdo". Your "supposedly shady" sub 2 minute Fran is 4 times faster than my 8+ minute "definitely shady" Fran. It wouldn't bother me one bit if I could do that same performance, suspect form and all. Way to kick @ss, keep up the good work!

As rx'd; 24:17.

The treadmill is the closest thing I have to a workout buddy...Oh, Northwestern.

very impressive, jason. you are certainly in great shape. what are your stats? age/h/w? fitness/sport background?

m/29/73/183
27:03
Treadmill. Must have been the treadmill.

Ran with my dog...he couldn't keep up. Didn't keep time but I'd go with under a half hour which is a PR I felt good today.

M/25/6'3"/210

29:17

081121 time: 27:01

However, the last time was on a treadmill and this time it was 10 degrees out and I was hungover. Finishing at all, especially in less than 30 min, was a plus for me today.

45/183

25:29 on the mill @ 1%

#51 Dillon
I worked for 8 years as a Sports PT and CSCS specializing in knee rehab at the clinic that Eva T and her ski team buddies used and I'd like to add my perspective on the full ROM squat question.

The range of motion and loading force vectors present in the knee during balanced, dynamic weight-bearing motions such as back squats, front squats and dead lifts are exactly what evolution (or a creator, take your pick) have shaped that joint to be able to do. Thousands of generations of humans and humanoids did not have modern chairs or western toilets. They hunkered in a full squat position for work, for rest and for elimination needs every day. Those who claim that deeper than 90 degrees should always be avoided or that squats are less safe than leg press or smith machines are drawing erroneous conclusions from inadequately broad evidence.

The combination of mechanical design and the neuromuscular feedback and proprioceptive control mechanisms activated by supporting your own weight and being forced to maintain balance provide the best possible combination of function and safety, provided that you work stepwise and pay close attention to how the joint responds.

Get a coach and learn perfect technique through full range with as little weight as possible. Master the slower lifts first, but get good at all of them and spread the work among all of them before loading up and before adding the more complicated stuff. Do not lift loads that you can not handle full range on with perfect technique. Only add weight in small steps. Do not consider the workout to have been a success until you can verify that the only soreness that you created was muscular and that there was ZERO knee swelling during or after.

The impact of full intensity Olympic lifting may indeed be more than a compromised knee can handle, but keeping the loading smooth and very controlled during the type of progression that I have described should take you far. If at any point you detect that the joint is protesting, back off immediately, ice, rest and wait a few days before getting back into it at a lower rung on your ladder of progress. By using this structured, disciplined method you can find out what your knee can handle in a measured and maximally safe manner.

Best of luck!

M/32/161

29:30
First unbroken 5k since hernia. pre-hernia best was 28:35, so can't wait to kill it next time!

Worked out at an affiliate today, and convinced a friend to try Crossfit! Workout was:

5 front squats 75#
6 boxjumps
7 burpees
8 push press 75#
9 db walking squats each hand
run 200m
9 db walking squats each hand
8 push press 75#
7 burpees
6 box jumps
5 front squats
run 200m

This was performed "Twelve days of Christmas Style"
20:53 as rx'd
I'm feeling good as I complete week 2 of this insanity! Not sure if I'll tackle the 5K, maybe tomorrow...

My friend did 29:48, after not working out in God only knows how long.

CFWUx3

5K on treadmill grade 1

24:26

Running is god awful for me!

Have a great weekend everyone! :)

33 yom 220 bwt

wod as rx'd

5k on treadmill no incline
time 21:41 new indoor pr by 35 seconds

A couple of comments on the video and how to look at crossfit videos

First, crossfit videos in general:

When a crossfit video is posted that involves athletes performing a WOD you can look for many things.

You can take a look at the athlete's overall performance to see where they are on the path from Sickness to wellness to fitness and dominance.

You can look from a trainer's perspective giving verbal queues when you see an athlete's mechanics beginning to deteriorate working on your own "Perspicacity", thanks Nicole :>)

You can judge the performance based on what you know of your own efforts to see if you think that you can beat the performance.

I believe that every crossfitter who watches the videos posted here does some combination of the above items.

What I do often is to perform the same WOD and video my performance and use the same viewing criteria to evaluate my performance.

This technique has driven my game up dramatically because it forces me to look critically at myself and then change my faults the very next time I walk into the gym.

Videoing myself also has the secondary effect of making me work harder with better form because I know that I am probably going to show that video to another crossfitter that I workout with so that they can rip it up and see things that I might have missed or did not want to admit to myself.

I find this technique... humbling and it is reflected in my comments about athletic performances.

A one word summation about today's video:

Guts

Jason Kaplan's got guts and he is a quiet perfessional. He's welcome on my team any day. Keep your chin up, brother, your a crossfit machine.

Also, Crossfit is not about a sub 2 minute Fran, its about increasing your work capacity over broad time and modal domains. Fran is just one slice of the crossfit pie and you should eat it all (zone it with some protein, of course)

Well, that's about all I have to say about that...

Have Fun, Train hard,

Billy

Run 6 miles

Time: 1:00:05

m/39/6'/233

treadmill, VFF

27:25

Well I haven't run for at least one year, so i did interval miles on a treadmil:

1 mile 9:09
walk for 400 meters
1 mile 8:26
walk for 400 meters

I forgot to stop the watch...but i think my time was around 27 or 29...

M/53/180
As rxd= 23:34
Day 50 - 100 push-up challenge

35:32 - ot my best time, slipped on my ass on the ice really hard but got back up and got on with it.

Looking forward to watching the Rhabdo video in the journal when I get the chance, he's a monster!

F/42/5'6/124

24:37 PR....

2.5 mile run
18:23

24.56, back after a cold, -5C, felt a lot from front squats y-day

19.30

as Rx'd

19/m/165/5'11"

Listened to the Rip interview on NPR. That guy is always a fun listen. Filled with more common sense than pretty much anyone, brutally and consistently honest, and still the easiest to understand strength coach I've ever heard or read. 10:30 of good stuff--don't miss it.

Re: Rhabdo's "Fran": the content of the discussion has been helpful, IMO, although some of the tone was, I dunno, unnecessary. I like ALL of the "Girls", but the only one I also DISLIKE is "Fran". I just suffer more with her than any of the others. And isn't it amazing how much small variables can have such a large effect on your "Fran" time. "Perfect" form and ROM seemingly added ~1:00 or 33% to Rhabdo's "Fran", but didn't it seem to you that his focus was a little different than his 1:53 effort? Not one bit of criticism in that observation--he was in front of a cert and multiple trainers including Pat Sherwood, Jon Gilson, EC, etc.

Tired of "Fran"? Too much "Fran" around here? Nah, not for me anyway. I am amazed at how much I learn about myself from "Fran", about my fitness, technique, and character. Taking a 95# thruster from the rack with no med ball I did a full-on intensity "Fran" in 6:31. I expect that there were questionable reps because that was a training exercise. At my cert in front of Tony B, Todd, Jon, EC and those not doing "Fran" in that round I did a 9:31 while cleaning the weight from the ground and having a few PU disallowed. Same written WOD but a wholly different beast, a totally different experience. Both were worthwhile.

As I find the two Rhabdo "Frans"...two slightly different takes on the same written WOD, each VERY impressive and instructive, and each definitely worthwhile.

Thank you, young man, for putting yourself out there for us.

I have been doing crossfit for a year and a half now, and actually have been doing the Navy Seal version for the past 4-5 months. Due to all the squats and running, my knees are starting to hurt. Does anyone else have this problem? If so, is there anything I should know? Should I rest? Any suggestions welcome... ( I am 35 years old, 6'3", 210 lbs and in good shape)

22:21
ran outside in the freezing cold haha improvfed by almost 2 mins

M/39/203/6

Combined this with a the Front Squat WOD from yesterday to catch up. Basically just managed a 5k jog. Didnt time myself but i am thinking 30 minutes.

26:54

My best POSE effort to date. Felt I maintained good form throughout run, felt calves around 4K mark. Off my previous pr by 1:10 so I am starting to narrow the gap with POSE.

Running in a balmy -17 C. After 4 weeks of -25 to -30 C, this run was nice....

Dan #176

Research trigger points (Claire Davies has a decent book) and try the foam roller to help relieve the muscles. Jon Gilson has a good video on foam rolling featuring the lovely Eva Clair.

This stuff plus stretching has helped me.

#176 Dan

Here is the Jon Gilson/Eva Claire link on foam rolling:

http://www.againfaster.com/the-micd-instructor/?currentPage=2

5K row 19:16. Fellow CFOer Matt came in at 19:14.

38m/6/183

wod as rx'd since 5/22/08

22:17

Towpath, Lambertville South

CF WU x 3

As Rx'd
29.07

If someone runs the mile in 3:40 (I think the record is around 3:43) but is disqualified for stepping out of bounds for a few strides, wouldn't you be impressed by their performance? Hell, if they cut across the middle of the track on one lap that would still be a faster pace than 99% of us could maintain.

31-m-200
3.35 miles 28:56
not my best 5K

nice easy job. no idea if it was 5k

33:15

20:30.. Ran PFT today. 285. Holla. Parris Island on Monday!!! Get some.

So... I just locked myself out of my apartment. I had to scale the back of it and climb in through my kitchen window... It was at this moment that I was very thankful for all of the muscle-ups I had been working on...

I LIVE for this stuff!
Finish time 19:32 !!
felt strong the whole way. Burn in the back of the throat happened a little later than usual...hmm....improvement! Upping my fat blocks to 5x each meal has helped even though I put up a fight about it...thanks BMack! :) Can't wait to do the sprints later today

Jason, Oh Jason...

Your arms have my full attention.

WU: 100m rowing, CFWU - pull ups x 3, stretching

I wanted to try Jackie since I had access to a rower. It took me 8:37.

Took a 10 minute break and then...

WOD: 3m in 19:35 on treadmill

22:53 on treadmill

23/M/6'4''/202

as rx'd
1* incline on the treadmill (just to keep myself honest)
23:15
Haven't run in a while

Song of the day: "Gives You Hell" -All American Rejects
Got me through that last mile.

bingo #175

a very minor point in response to your post - a ~1:00 minute increase to a ~2:00 Fran is a 50% increase, not 33%; similar increase ratio in the two Frans you report doing yourself

I agree with everything else in your post however - good wisdom and perspective.

19:38

Great weather to run outside:

-15 degrees and sunny

21min26sec

cfwu x 3

sub 5k row

20:48

New 5K PR 29:01

New Pullup PR 16

m/41/72/176

as rx'd
20:06

never made it to the affiliate today- car broke down
Ended up making up yesterdays WOD and doing today's.

front squats
95x5
115x5
135x5
140x5
145x5
pr is 155 so not sure if doing a 5k affected my performance. 145 allowed me to keep good form so I didn't push it.

haven't run a 5k since last Oct and boy did it show
pr-26:14
today-30:45

If you're subbing rowing for running what is the equivalent? For instance does running 400m = Rowing 400m? Thanks

Also excellent work Jason, I was blown away

20:20 on treadmill

21:10pr

As RX'd

27/M/212

21:33, still slow. I need to get back sub 20 on the 5K, front squats really haunted me today.

Also added a few other things since we are coming on a rest day tomorrow.

30/f/115

26:15

slow but first time running 5k in over a year without having to stop and stretch my legs.

finished with the c+j on the min every min wod:
95#

5 rounds

As Rx'd
29:42

First day Crossfit

I can't run yet. I sub'd 5km row with the damper at 5.

19:42

22 minutes

21:41 done on treadmill. Legs feeling a little heavy after those squats yesterday.

2 miles.

15:48

Slow as sh!t, I know. Still sore from sprints and squats 3 days ago. Getting better with VFFs, though. Gotta work on breathing next.

Rippetoe was great as usual, but the headline at NPR is what to do to “lose 10 lbs in 2009.” Barbell exercises will, of course, pack on muscle, but the most critical element for weight loss is diet. If people want keep eating like crazy, some other type of exercise has to take place to burn calories. Take a look at what the lumberjacks in the upper midwest ate! Do Crossfit ONLY, eat like a 19th century lumberjack . . . and you will be morbidly obese. Crossfit is awesome at creating elite fitness, but not very good at directly burning lots of calories.

So . . . . 90 minutes of full court basketball will burn calories by the boatload and is not to be dismissed. . . . Cross country skiing at race tempo is a black hole for calories. Swimming like Michael Phelps . . . you get the idea.

Basically, if you are unwilling to really watch what you eat, you need to do something besides Starting Strength and Crossfit to keep the cookie dough at bay.

26:55

Well off PR. Cold, wet, and hilly.

31/M/190

as rx'd - 25:07

more than a minute better than last time but still a minute off my PR.

Gettin there

CW Track 2115

treadmill
1.5 incline
23:40

Could have gone faster, too much wine last night. Had a big cramp the entire run.

Exactly 1 minute faster than last time but last time was outside.

23/M/5'6"/150 lbs

30 minutes flat.

Not my best--did the first half in about 11 min down a 400' hill here in San Francisco; going back up killed my time.

My cold became full blown this morning. Gonna skip the WOD today. Major drag. :(

JASON

nice job! I got the chance to meet you and Greg during Coach Burgener's cert. its was a great priviledge to meet you- are a great athlete....and you proved yourself once again!

I think your previous "fran" time was an awesome display of athleticism than too.
congrats to you and good luck to you at the games!!

m/22/160/5'9"

did a sprint workout I found on the Navy SEALs website

5 rounds
400m run
50 push ups
50 squats

-time: 26:49

~Week 5 CrossFit
27:25 - really hurting from squats; 1st run >2 miles in years; summer goal 23:00
8:25; 8:53; 9:09; :57

As rx'd: 22:14

Way to go Rhabdo, that got ME fired up!

Keep up the solid work brother and ignore the haters. The only opinions that matter come from the people who know and care about you anyway.

Never quit!

5k time: 25:12 M/36/5'10"/183

26:34 as Rx'd

Somehow running 5K and Captain Morgan doesn't mix.

OUCH

m/34/5'8/150

5k 20:12
Been zoning and I can tell its working my first 5k was 26:48 6 month ago, second 5k was 23:36 and that was 3 month ago. 6 minutes shaved off in 6 month. Thanks Coach.

as rx'd 26:28 pr by 2 min

Dude has some pipes...

24:09 outside

2% incline on a treadmill.

41:30

I haven't run that kind of distance in a long time. I'm a spin girl, not a runner. Oh well, it's done now. :)

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU 3x12.

As Rx: 31:57.

Cool-down: hamstrings stretching.

Off PR by 11:28. 3.48 mi outside road course. 27F (18F wind chill) and snowing.

Considered doing a 5K on the erg on account of the snow storm. But, I really wasn't looking forward to rowing after the past two WODs. Following my WU, it was settled. Snow storm run. Luckily, I was able to follow some tire tracks on some parts of the road. Plus it was a good test of my POSE skills. Despite the slow time and the snow in my face, this was actually one of the most enjoyable 5ks I've run.

25:53

Drat! Last time felt too easy, so I tried raising my avg. heart rate a few beats, to 187, hopefully having enough left for a kick at the end. Unfortunately, it took too much out of me, and added yet another half minute to my total time. Peak HR 197. Back to the drawing board. At Aptos High School.

ronnieboy-
thanks for the link on foam rolling...looks like that's exactly what I need

I ran it in 17:35 slower than a few months ago

Treadmill.
29:45

27:10

26:59 on icy roads.

30'31", about 5 mins slower than my PR.

Ran the 5km first thing in the morning; clearly this is not my optimum running time of day.

F/33/62kg

thank god for indoor tracks!
as Rx'd
20:33.

So, first time running in a month after injuring my L calf. Went out slow and only ran around 1.5km. Practiced my Pose running. Felt great and the leg held up OK.

24:35 (PR is 22:05)

"Loved ones callin you a loser" LOL! If the worst thing in your life is your 'Fran' form then you got a good life.

Hey Rhabdo, Perspective just called on the phone for you, he wants to know if you want to meet for lunch...you should go.

45 laps..didn't time..strong

I AM HIGH ON LIFE AND CROSSFIT RIGHT NOW!

23:22!

I know this probably seems slow to most of you, but it's a HUGE deal to me. I've never run so fast for so long. Last year when I did that 4mi at midnight it took me 44 minutes.

I don't know what came over me! My Pose was just on point and I kept moving without stopping and it felt good! It wasn't even an uncomfortable experience. It was really ok. I even sprinted the last round and a half.

I owe it to the Zone and Pose. 100%.

I'm so stoked right now that I don't even know what to do with myself.

Jeannie, JroCk and my roomie are going to start doing the CrossFit Endurance WODs.

Now I just hope I can keep getting faster and regain the massive amount of strength I've lost. I know it will come back soon. Just have to keep following the WOD and stay in the Zone. Yay CrossFit!

24:02

m/32/6'
3rd week doing cf. Haven't done a run like this since Jr. High. Thought the treadmill was recording km not miles...whoops. No wonder it almost killed me! Trying to recruit my workout partner to cf. He hates running. Loves heavy weights. I won't give in.
5 mi.
50:55

canadian winters!
they kill my times!
i ran it in 25mins last time but today was 29:08...
oh well!
could also be because i didnt zone during the christmas holidays?
good luck with your runs!

treadmill 1% grade

23:06 (modern era pr)

Even though i hate running long distance, and I'm having a hell of a time self-teaching myself POSE (since that's all i can do for now)...

As Rx'd at ice arena
21:26 :)

I'm pretty happy about that thank you very much

And #242 AllisonNYC
That's awesome!!! I always read your posts and know you have problems with asthma and what not so that's absolutely killer. Congrats and on another note, thank you! (Since i've been getting waaay better at handstands thanks to you inspiring me to practice). :)

m/29/5'8/155
5k
23:50

Had to run on an indoor track, due to snow and ice. Kind of threw me off a bit.

Unable to run yet after surgery on hip / left femur head.

Subbed a 5k row: 19'12"

Rhabdo is a freaking beast and more importantly, a class act.

25:40 on treadmill

Eric: YEAH! That's so excellent! Keep at them :D
And Thank You so much. I'm totally buggin'.

There's something to this CrossFit stuff isn't there? ;)

Row instead of run

22:22 pr by 5mins

#240 Greg V.

I would like to see you say that remark to Rhabdo's face, although I seriously doubt you ever would

no reason to bash the guy, who from all accounts and from what I can observe a great kid and a guy who works his rocks off

You heard it from Mark R - I need to become a "squatter". OK - I am going to go establish "squatter's" rights at every Crossfit in America and in my gym, too.

On a serious note - did YOGA for 90 minutes instead of 5 k. I will be doing some rowing and some pullups from the workout two days ago. Work has been keeping me TOO busy!

Stuart

m35/168/5'8"

27:19 as rx'd after swimming for twenty minutes and 2 hours of raquetball

row 5k on c2
20:25

CFWU- minus pu's
33:19

Rhabdo, the 1:53 was an outstanding push, the effort was amazing

I am very new to crossfit but am a former decathlete.... distance running is not my strong point but after my 5th set yesterday of 275x5 on front squats i needed the distance to relieve the sorness.

andyway on a treadmill i ran the 5K in

25:30

male/205lbs/22yr.o

5K run
Time: 30:32
This is good for me and I will do better next time. I love how Crossfit works! It never ceases to amaze me! I know this isn't a great time as compared to many, but I can see the difference, and that is what is important. I'm fairly new to Crossfit (less than six months) and am loving the journey. All I do is go to CrossfitNWA and do the WOD's with the guys and gals, and do them to the best of my ability, and the results come. I must admit, the comments and video's are addictive as well, and serve as a good inspiration and motivator! I used to think I was fairly strong, but now I know I am! Thanks to all! You all are GREAT!
Sorry for the rant! I'm coming off a good day yesterday with Front Squats (it all fell together yesterday for me)and after seeing my run today, I just had to ramble a little! Thanks again!!

5k=23:23
2 min and 2 secs better than last time. No pr though.

18:57

1 second slower than Nov 21 on the same course, but last time wasn't the day after front squats so this works for me.

27:49
previous 33:33

M/39/150

5k
24:30- around 3/4 perimeter at ucla.

Felt good to get in a run today, as hard as it is for me.. once again JroCk was at my side pushing me to go harder even when my body so desperately wanted to stop. Thank you doesn't come near how much I appreciate your help & support.

Allison was running her heart out today, determination was written all over her face. Her run looked strong and consistent, then powerful at the end. She was inspiring to watch and now more proof that the Zone/WOD combination works.

Bottom line, I need to run more... Stat.

TaZ ~ Jeannie

22:05

Was expecting better, but fought off a cramp last mile.

22:11

Re: diet on a few of these previous posts--

I think Robb Wolf wrote somewhere on his website that a person can come to his gym and abuse himself in the WODs but the workouts themselves might only constitute 6 hours of his week. It's what he does with his diet and sleep during those other 162 hours each week that will truly determine his results. If you're not willing to put the time and effort into eating right (or eating right ~80% of the time) and getting enough sleep then to some degree you're wasting your time working out. You'd be better off cutting back on your time in the gym and focusing some of that time on planning your meals and figuring out how to get an extra half hour of sleep every night.

21:57, much better than last time, course was actually 3.2 miles.

Before crossfit and my trainer Rodney Hamby I could not breathe and run at the same thing longest distance running without having to stop was 1/2 mile, until today and I run it in 41 minutes non stop may not be a record of anyone but for me just finishing was AWESOME!!! THanks crossfit and especially to my trainer Rodney!!!

Not a good day for a 5k for me! Going to run it outside next time, it was too cold for my lungs to handle today :)
On treadmill 30:47 blah! Now time to enjoy the rest day.

m/32/195
22:09 new PR by 2.5 minutes

-Ran at a rubber coated highschool track so the conditions were pretty optimal.

I'm PSYCHED!

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

Subbed Row 5K due to snow: 21:52
Foam roll after
Compared to 080116: 21:21

m/41/163/6'

as rx'd:

21:40

last time: 21:53

21:50 on treadmill @ 1% incline and 8.5 mph.

M/26yrs/167

Ran with 20lb weight vest. 26:55

22:37 1% incline on treadmill

PR outside is 21:50

not a good showing today, but i will get better
27:35

36/m/5-11/220
43:04

That sucked.
Watch out Games here I come.

I've been running on the treadmill and the difference is outstanding. My hips are sore.

23:55 with a head cold while it was sprinkling not very enjoyable experience...if it's not raining it's not training haha

Little behind. "Death by Pull-up", details there.

21.40 outdoors, only going as fast as i could POSE

22:28
8 seconds slower than last time.

Too much ice on the roads and sidewalks to run outside and I can't bear the idea of running on the treadmill for a 5k. Rowed instead with a time of 23:02. Sadly, that's probably a rowing PR for me....

jason- great work, that was very inspirational. again faster guys did a great job on that video.

F/22/5'6"/140

Too much snow on ground.

Christine
500m row
12 Deads @ BW
21 Box Jumps @14"
3 rounds
11:11

22:47, on a track
HR: 165 bpm

Comment #253 - Posted by: Pete - Decatur, GA

“I would like to see you say that remark to Rhabdo's face, although I seriously doubt you ever would”

I am seriously laughing out loud you are too cute Pete! With all the F’d up things life can bring, I pointed out that this guy’s main worry in life is ROM…and you see them as fight’n words!? LOL

I’ll tell you what we can switch. I’ll take the internet haters and he and you can come sit your ass in the desert…deal?

You are too funny Petey, thanks I needed that.

Xoxo,

Greg V

22:20

25/m/200

For anyone who follows the zone diet on here, how many "blocks" a day would you recommend eating for someone my size. 6'-3", about 200 lbs.

As Rx'ed

115#
115#
135#
135#
115#

finished off with 100 Double Unders in 3:35

Tired, but felt solid. Wrist pain in third, fourth, and fifth set from hyperextension, just need to work on ROM.

DOH!!!

Posted yesterday's WOD today. Oops. Did today's as Rx'ed:

5K 26:14 Legs felt like sandbags after yesterday's work. Ran on treadmill at 1.5%

Oh yeah, Rhabdo is very humble and very fit and I can only set a long term goal of a 3 minute Fran. Way to go.

24:56 with hills

M/25/6'3"/174

First CrossFit workout - just found out about it yesterday. Seems to be exactly what I've been looking for.

mountain biked for approx. 8mi.

later,
b

21.30 PB FA SHO

So I'm back to Crossfit after a few months off. Last year, I used to think CrossFit slowed me down as I'm primarily a runner. Not true. Having not done CF, my 400m are about ten seconds slower, my 5k is a minute or two slower. Looking forward to getting faster again.

As Rx'd 24:15 sidewalk/street.

Matt:
29:25

Karen:
34:25

Started out at < 9 min/mile on 1% treadmill incline but couldn't sustain. Had to take a few short walk breaks. Legs tired after squats, deadlifts, and a little extra running the past few days.

30:31 definately not my best but a good starting point after a long break

Awwwwww Jeannie! Thank You! Thank means so much coming from such a rockstar like you. YOU motivate ME.

We're going to start hitting the CrossFit Endurance stuff together. We both need it and it will be easier and more fun dealing with the suck together.

Thanks Girl!

21:48 As Rx

25m44s as rx'd

25/m/190lbs

Ryan M/22/180/5'10

Ran in my new h-streets today for the first time, damn, they're unforgiving. Didn't beat my PR though. Got 24:21, had to stop once to tie my shoes.

RJ M/22/175/5'9.5

Ran 3.5 miles on treadmill in 25mins.

1/10/09

Front Squat 5-5-5-5-5 reps

as Rx'd

135x5
155x5
175x5
195x5
175x5

rest 15 min then...

Run 5 K

subbed row 19:55.5

NOTES: FS first three sets were good, strict and deep (a2a). 195lb set was not deep enough. 5k subbed row b/c foot. Saw Dr Friday, seems to think its something I can rest through (i.e. can do almost anything except run. Will ice foot more. See Dr again next Friday.

5K jog-walk with my 12yo, training for her first fun run. Then backed up for 5K run.

24:36 (PR 23:17)

Legs a little fried from yesterday's squats.

19:22

is good for me seeing that i have not run for almost 6 months, running is the easy part its the other WOD that are killing me, my hands are still sore from the pull ups. great work outs.

38/m/5'11/165

CBB= Burgenger warmup + 3x7 GHDSU, BE, Pull-ups, Perfect Push-ups + 2x 45# Beast

Pose Run 5K
36:20
10 minutes off my best as I try to learn the pose method and use my crappy home treadmill.

30m/156

ran after 5x3 front squatn on treadmill.
22:00.

081121 - 28:20
Today - 24:58 PR

That felt good. Ice on the sidewalks was not fun.

21:14
quci question- how do I access the navy seal version of the workouts?

m/185/36

as rx'd

21:26

Engine fell out and the wheels came off today. Connor and I were test running a new Heavy WOD.

5 RTF
3 Back squats, 1.5 x bodyweight
4 muscle ups
5 hspu

I should have remembered that I did the pull up workout from a couple of days ago. By the second round I just couldn't get over the top on the muscle ups. After several minutes of staring at the rings I decided to continue with some lame scaled version of pull ups and dips.

Connor finished in 7:50. The sun went down and the sand ran out of my back up timer before I was done. But that's okay, because its on video!

25:30 with snow on the ground and 14degrees and trying my first shot at POSE running

M/24/158/5'7"

Used a C2 rower because of injured ankle. I think it takes longer to row.

Rowed 6.25K

34:46

M/24/210lbs/6'1"
22:36 As Rx'd on treadmill 5k

How ironic a 5K was posted and I did a Sprint Triathlon today where the run distance was 5K.

In the triathlon I ran a 24:18. m/34/190 (260 when I started CrossFit 1 year 16 months ago)

Well... we went for a twenty mile bike ride then,

48/F/125 row 5K 23:32

58/M/195 30 squats every commercial break during the Ravens/Titans playoff.. WOW what a defensive battle, the Ravens squeek by! I got 510 squats, would've been more but I missed the first quarter.

22:53 (last 5k 21:07)- oh my this sucked today. I had a cramp about 2 minutes in.. I ran this indoors on the treadmill, which I think is a sin! So there you go - its done!! Getting ready for the storm, and some fajitas!!!

M/27/218.5

29 min

Ran on 17 hr fast and no carbs for a week. It was tough. Had to walk for about a minute at 2.4.

Jeff..."the sand ran out on my back-up timer."

Priceless!

Great interview with Coach Rip. The followup interview on NPR was a bit lame though, and Rip was not there to defend his views from some of the lame points being made:

http://www.npr.org/blogs/wwrd/2009/01/getting_fit_in_2009_part_ii_1.html

just completed our affliliation come see us in paducah kentucky at goperformance and FITNESS.

gocrossfit Paducah

24:15 for 3 miles

M/42/177/6'2"

WOD - 22:08

Ran on Alcoa Greenway, after a rain, temp maybe in the upper 50s.

Steve Cole

23:45 as Rx'd in vibrams on a wooden track. 31.5 laps + 27 yards of that badboy.

Dave #289-

http://www.dbhonline.com/zoneful/p_calculator.htm (WFS)

That'll get you in the ballpark, but based on my own experiences you should go about 2 or 3 blocks lower than this answer. Based on my weight and BF% (6', 175lbs, ~10%) it says I should be at 20 blocks a day but I've been seeing good results, both in leaning out and in performance, by doing 17 blocks for the past 3 months. Depending on your exact body fat and activity level you'll should be in the 18-20 range. Just start on the lower end and if you're losing muscle mass rather than fat bump it up a block or two til you find what works. Or, if you're burning fat off instead of muscle, bump up your fat intake to 2x or 3x once you get as lean as you want to be or if your performance takes a dive and that'll stabilize your weight. Most elite CFers go to 3x or 5x on fat intake rather than increasing their block count.

M/28/165

worked on the P.O.S.E. felt good all the way through until I got back to the stopwatch.
As Rx'd: 24:25
PR: 21:36
Guess I need to lean forward more

23:42
(8,6)

M/39/6'3"/257#
2nd full wk of CF, down 3#'s

26:33 PR, on a treadmill
8:34 1 mi; 12:43 1.5 mi (PR); 17:09 2 mi (PR)
Prev PR was 27:14, so I felt good even after FS and running 2.53 mi yesterday. Working on POSE, feels good, much better than heel hit.

CF is awesome, I don't have to worry about what workout or body part I am going to train anymore; just chk the website and do the WOD. Do what I can, give it 100%, no excuses, post the results and measure my progress. 2 weeks and I feel great, well on my way to achieving my goals before my 40th!
Looking forward to rest day!

WOD Run 5k
20.30.
pretty slow ,but cannae seem to get into runnin
again,luv the 400 & 800's ,but mind goes numb now with anything longer than 3k ,injuries from runnin don't help either.need tae bite the bullet.

F/38/5'6"/140

30:16

M/41/5'11"/190

26:37

forgot the proper street to turn around so ended up doing:

5.39 KM
27:30

followed with day 41 of burpee challenge and matching 4-count leg raises

m/41/182

26:00

not my best, but glad to be in the game.

As rx'd: 27:23

I killed a kitten today. Just didnt have a run in me.

m/183/69"

29 min (PR) 1% Treadmill

22 / M / 5'9" / 127lb

Ran my first full mile today. I'm pretty happy about that. Lousy time, but I'm a lousy runner.

1 mi: 9:15

Is anyone watching the Panthers-Cardinals game on Fox? The anthropomorphic football robot that they show before commercials just did a set of jump ropes followed by clapping pushups. Is the robot doing CrossFit or is this just the beer talking?

CFWU1

Usual 5 K road route

Raining but still too much ice and snow for a PR.
24:13

25:49

25:49

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

5K as Rx'd: 20:15

I gotta start working on my Pose technique, but I just find it to easy to slip back into my regular stride...

No virtual shoveling today, just the real thing.

Scott m/48 24:59

Janet, injury and all, walked the 5K. Said she was determined to miss as few WOD as possible.

M/40! this week/172/6'0"

as rx'd
5k on treadmill @1%incline
22:07

Time: 20:05 minutes

30:23 5k
f/33/4'11/130

used my elbows 43:23

used elbows as Rx'd 43:43

I Hate Running!!

25:48 On Treadmill

20x Burpees w/ pull-up at top of the jump 1:50

M/23/185 5'10"

#335

5'9 and 125lbs as a 22 year old male? You should look up the squats and whole milk program, you need to add a good 20-40lbs of muscle to your frame, performance will increase dramatically.

25:07 on 200m indoor track

25:25

as rx'd:

26:04 - 7.2 on treadmill

26.47 on treadmill
6.0 to 8.4 at apt

M/34/5'10"/200

Day #3 of 50% week. This has been a great cycle for a 50% week. Ran 5K at Pettit National Ice Center's Indoor Track. Moderate/nice pace since it's 50% week = 22:42

Greg V #288

take care of your issues Bro

M/32/6'2"/185

20:01 on treadmill

25/M/6'3"/195

6.5 mile hike

CFWU

Run 1.5 miles

Sprint 200M x10

Sprint 100M X 10

Subbed with a day of skiing.

At the station on treadmill, just under 22 min. 1 % grade started at 7.5 worked way up to 9.2 mph, down to 9 for the last. Heart rate monitor read max at 196 avg 160.

Unable to run due to logistical problems, so subbed 5K row on C-2:

5K row in 26:13

F/59/5'6"/133

27:30 on treadmill - nice snowstorm today didn's want to run in white

5K on Treadmill 19:28... Good Run
Hooah!

26:32

30/m/198

22:21 on the treadmill.

23/male/6'2"/170

21:32 on the treadmill, born to run baby.

27:48 on 250m indoor track

not the greatest, but I did my best for today

M 37 5'10" 151#

25:58.24. really slow.

I didn't have time to run the 5k before work today, so I made up my own workout
21-15-9
Kettlebell swings 24kg
Box Jumps
Situps

5:52

My lats are still ungodly sore from death by pullup. I'll have to make up the 5k tomorrow or the next day.

M/27/245

31:06 (on a treadmill)

Embarrassingly slow due to three things:
1- I haven't run a 5k since high school
2- I need to lose about 20 lbs.
3- I was on a treadmill

Gotta keep plugging away. Thank God for the rest day.

M/23/152 GregAwu

Row 5k - 21 minutes

23/m/166lbs/70"
run 5k
23:31

it was -41 today, coldest run of my life! good stuff

The WOD that has kept me from sticking with crossfit. Not this time and not this year.

23/m/180
21:33

m27/220/6'

CFWU

24:23

Getting faster, improved by 2 1/2 minutes.

29:30 treadmill @ 1% incline

finally back under 30 min. last 5 5k's getting worse.

#347
when i was 22, I was 5'10" / 138 / 2.8% body fat...
some of us are just small dudes. Oh by the way, i was also a D1 NCAA track and field athlete. That's right, one of those runners.

today for me 2x50m races with a buddy...
then 3x200m with 30second rest...25, 28, 28

m/43/6'2/170

Coming off long break (holidays and then strep throat)

2.5 miles = 24 minutes

M/24/168lbs

As rx'ed 19:07(PR) felt good running today, ran with the POSE method. It took about 4 months to get used to it, but it is finally starting to become natural. Hopefully next time I am aiming for a sub 19 min 5k.

20090110 2145hrs
WOD090110: Run 5 km
Sub 5 km row
t = 21:24.7
Did the 3 x 5 DL yesterday morning, still some lower back DOMS. Will resume back a cycle or two for planning purposes.

22:58

M/26/210
20:44
Stoked with my time, definitely making significant progress in my cardio. I'm gonna kick the seattle stairclimb's ass this year.

~25:02 (right knee a little troublesome)

Jason, so you had a little off range of motion. You still kicked the crap out of Fran. I am superbly impressed by your efforts and congrats for the remarkable time. Even if your "perfect" form adds a few seconds to your time, it still will beat 95% of people doing this program. Keep up the work man. You are a true inspiration.

37:53

about 3 minutes faster than the 3 miles I ran a couple days ago, so that's a nice improvement. gonna be a lot of work to get back down in the 20s like i was a couple years ago.

As RXd
Time: 29:30 my first 5K.

Male/24/179/6'2

Note have been doing crossfit since November.
Started religiously following WOD since last week of December.

Ohh yeah and my personal achievement I am 15% body fat as of December, was over 200lb in september and 30% body fat :).

Crossfit kicks ass!!!

M/34/178/6'0"

23:58

Legs were very tired from yesterday's WOD. I was hoping to break 23 min. But as soon as I started running, I knew that wasn't going to happen. Then 24 became the new 23 :-P

m/53/5'8"/180

run 5k

23:28 on a treadmill

3 mile run
20:19

previous
11/21/2008: 21:38
10/21/08: 25:30
9/19/08: 22:18

21.06

Instead did 10 x 100m sprints - walk recovery.

then a 1200m run

First "Josh", time 16:40

Rest 4:30 (changed running shoes)

5K, time 28:40 (on a treadmil, elevation 1,5)

25:22

171# 37 y/o m 5'8"

21:26

Chicago had snow coming down hard, and I'm in no condition to try this in 6 in of snow.

CF Warmup: used the assisted Pullup/dip machine. Still only averaged 12 or so on each round, but it's progress.

Treadmill. Started at 2% incline, 5m/h. Lasted about 3min before I had to decrease to 4.8, then reduce the incline to a gradual .5% incline.

My goal was 5 min run, 3 min walk. I did that about 3 rounds. HR was getting up to 170, when my target is ~141-155. Toward the end, though, I figured I would see what faster but shorter running intervals would do, so I started doing 6m/h for one minute, followed by one minute walking. All of my walking was 3.7 m/h. Running faster was easier, but I clearly can't sustain the cardiac side for very long.

Oh, and a few days ago someone posted something about waiting until they had "respectable" to post--I figure my "unrespectable" posts reflect a middle aged, overweight, out of shape woman, as I am, and I hope it encourages others who might otherwise get scared away from this by the 30 yom whose 6 foot 2, and weighs 215lb.

My non-respectable time:

41:37

Pretty good for someone who couldn't take a flight of stairs a little over 6 months ago.

27:20

Aloha,

Jordan

There is no way to run 5k where I live in Minnesota. I guess it is a treadmill run for me. So lame! I will set it to a 24 minute 5k and just run. Again lame!

I may need to move some place warm.

5K 25:49
used my garmin forerunner 405 for the first time, this thing is amazing!!!!

As rx'd:

21:41

37/m/177/66

i ran the trails at papago park phoenix az. which consists of a lot of different terrains.

34mins. 3.5mi. 5.5k

M/178/5'10"/34

wu x 3 x 10: ring dip, sit, squat, push, pull

Run 5K (5.09 K according to mapmyrun.com)

22:11 PR (23:19 previous PR at 5K exactly)

Runs feeling better. Maybe I'll be able to get sub 20 by the end of the year.

25:40

2:30 slower than Nov.

25:49

22:20, road run.

21:43

We got about 10 inches of snow last night, so that really slowed me down.

27:46

m/31/5'11/177

22:24

18:55

m/23/5'11"/200

Semper Fi

5k: 23:30
4mi: 30:15

Was in NYC this weekend. Snowing so we were going to run on the treadmill but they were full. So me and Steve made up a workout - 5 rounds of 10 KB swings (55lb DBs) and 10 burpees. We were going to do 10 rounds but Steve had never done burpees before and would have struggled.

Matt - 9:10
Steve - 12:00

Steve was SOAKED and said, "I've never felt so alive before!!"

24:28

m/31/230/69"

28:58

m/22/219/73"

28:51

39/m/190

3.4 miles
23:11

26:57 very slow

My non-respectable time:

36:24

last was 37:57

I use this as a chart to progress and get better each time. I dont look at what others are doing and compare my times.

28:30

27:56

Did feel like pushing hard on the run today. Got side cramps on the whole run. Almost 1 minute slower than last time. Running got to be my least favorite thing to do!

22:25

Basement treadmill

m/31/5'9"/167

27:05

Around the lake with both kids
32:50

Skipped this on Saturday made it up Sunday. I haven't done a 5k in about 3 years. It felt good, I was happy with my effort and then my stop watch stopped working. So...I have no clue what my time was.

Ran PR

m/28/5'11/175

24:53

Pretty excited to have broken 25 for the first time, I know my last 5k was something like 27 min. So big improvement.

23/m/190

6.5mi in 58:30

At volleyball tournament all weekend so had to make up on Sunday. 5k in 26:26, not a PR, about 4 minutes slower, but ran it in the snow and slush so my legs really fatigued from that. But, my first split was about 20 seconds faster than before so I am making progress. I would still rather ran in the snow and cold than on a treadmill.

Kentucky in 20!

21:30 (1 Incline, 8.6 mph)

No warmup.

5K: 28:53

From home, did this route: http://www.gmap-pedometer.com/?r=2238979

Worse than in September - weak.

19:36

Completed 1/11/09

M/22/165

19:08 outside..feels like a PR. Try to break 18 next time

34/M/190/6'

19:48 pr, lots of gas in the tank today.

Also practiced all the stuff I suck at: HSPU's on paralletes, OHS, squat cleans, see-saw towel pullups, L-pullups.

33/m/5'11"/195

Did traditional sit-ups before running the 5k as follows:

Max sit-ups for 2 min- 69
"" for 1 min- 40
"" for 30 sec.- 22

5k 23:55

5K 3.11 miles

24:53

5K outside on relatively flat course
22:23

First time road running since Dec. '03. 2:23 off PR.

22.m.135.65"

as rx'd
21:31 @8.6 for 2.95 miles the rest 11 on treadmill(PR)

Last Time (Treadmill):
21:4x-50 @8.5 for 3 miles the rest 11

Last Time (Lot):
24:3x

Sub'd 5K row.

18:48 (Missed PR by 33 sec)

Worse than my PR, but much better than the last time I tried to row 5K. I don't know if it was an off day that time, but I fell apart and I actually had to stop and rest halfway through, which I've never had to do before. Maybe it's the Zone that's getting me back on track.

29:38

4.2 K

20:34

ICE, ICE, BABY ICE!

145lbs/32yoa

22:21 on treadmill. sorry about that.

23:13

row 5k
19:10
500m split
2:01/1:52/1:55/1:53/1:55/1:55/1:56/1:57/1:54/1:47

32/m/6'2"/206

Instead of running, decided to row.

500m - 1:28.9 (PR, first ever sub 1:30)

Rest 7 minutes

2000m - 6:55.9 (PR as well)

Phil 4:13

Decided to pass on the run.
Instead did... 100 50 25 rep rounds of push ups, sit ups, and squats.
Bree: 20:04
Ben: 17:00

as rx'd on 1% incline 18:46

CFWU x3; Std

3.11 on treadmill 23:37 after 5.5 hrs of snowboarding--I'll call it good.

5K as Rx'd: 25:00 (PR)

23:31

Made this up today, after making up 1RM HPC WOD

CFWU (false-grip PUs and dips on rings, GHD SUs)

20:57

Not too bad after new PR on HPC! :)

Take care!

29:48

indoor track:

m/27/163lb/5'10: 22:25

f/27/113lb/5'2: 25:00 pushing 2 kids, no warmup time.

24:37 - not good for me. Can't really figure out why my 5k times are increasing.

m/41/212

Ran for 25 minutes as fast as I could around Ras Al Akdar. The weather was awesome.

as rx'd

time: 21min

22:04 House to Water Hill Run

From Garmin 405:
Distance 3.00mi
Av Pace 7:21
Av Speed 8.1
Total Cals 363
Av BPM 183
Ascent 543
Decent 609

Saturday 10/01/09
5km run on the road, windy conditions (helping out, hindering home)
17:45
Verified distance using mapmyrun.com - a terriffic website

40/m/176cm/71kg

No running on icy roads for me today.

Skitour Brecherspitze from Spitzingsattel, then back up to Stümpfling and Sutten down to Enterrottach. Total eleveation gain about 700 meters (~2300ft).

m/190/37

PR: 28:14

M/20/5'8"/180

22:53 (over 4.82k, shorter route but hilly)

Sorry, Bingo, elliptical is what I've got (and it's 30 degrees out).

411 calories (using my 33 cal/lap sub): 22:35

25/M/165/5'10"
18:48
5k

At 3 miles in 17:38... Best time in years! Crossfit is the real deal!

f/26/105

about 25 minutes, a bit icy out so I was slow!

Treadmill 3miles
20:11

C-
22:03
800 route

24/m/195
27:15

M/31/5'9"/165

Outside.

21:47

Started on tredmill - 2.5K - 10:32
Finished on C2 - 2.5k - 10:45

M/28/195

28:15

Cfwu * 3 w 10 pull ups. 5k from wb parking lot to hoyt and back. 20:48. Legs felt weak after day of squats. Windy and cold. Waited approx 5 seconds at big bend. I think it was closer to 3.2 miles than 3.1. Felt very slow. First time running in Nike Free.

23:05

No run. Worked out with Northwest Crossfit in the AM.

AMRAP
200m run
20 squats
15 KB swings, 1.5 pood
7 pull ups/KTE's

Did 5 rounds plus the run.

5K on roads

time = 22:38

m/48/175

Run 5k, Treadmill, 8.47 mph, 21:57 (PR)

Previous Times:
Run 5k, Treadmill, 7.81 mph, 23:49
Run 5k, Treadmill, 7.52 mph, 24:45

I have been zoning for the past 4 months. Lost 20-25 lbs and my performance has improved significantly. I recently moved up to 2x fat - the change seems to be paying off for me.

I work with a group of 12-17 year old kids in the US Navy Sea Cadet Corps at the local reserve center one weekend a month. I'm responsible for their PT training and their hand-to-hand combat instruction (mostly judo, jiu jitsu and wrestling).

A couple months ago I began to incorporate CrossFit-type workouts into their training. They have done Angie, Cindy and "1/2 Murph" (I cut it in half - I didn't want to kill anyone).

This past weekend I gave 30 kids a modified version of Fight Gone Bad:

2 rounds / 1 minute each / no breaks:
Push Presses, 45lbs
Pull Ups
Burpees
Dumbell Swings, 25lbs
Sit Ups

Five cadets did exceptionally well:

Cadet Long: 359
Cadet Carroll: 292
Cadet Church: 286
Cadet Abernathy: 267
Cadet Matolka: 233

When they were done I paired them off and let them do a little ground fighting.

I am very proud of these cadets - they performed exceptionally well and deserve kudos for their efforts!

M/29/6'3/175

25:35

Very windy and gave blood yesterday.

5K SUB Elliptical

28:18

m/24/6.1/198

I really wanted to run this, but there was power shortage at the gym and I'm not doing 37 laps of a tiny track.

5K row, damper setting: 5

18:57 (pr)

F/30
20:59.54
CrossFit PR

#414 Chris:

From one 36 year old Crossfitter to another, great work! Keep it up and continue to post those real world times brother, never quit!

24/m/183

Teaching Brandon to POSE. Took a lot of stretch breaks and kept the pace slow.

2.4 mi
27 mins

m/ 24/ 205 lbs./ 74"

22:58

m/20/165/5'9"

23:30

50 secs slower than pr.

Missed 5k so I ran a bunch of intervals on a basketball court with my weightlifters

28/m/192

Did 2.8 miles
23:12

25/m/172

Did 2.8 miles
20:30

5k on track
19:00

23:53

Doubled up this WOD with the squat workout from the day before by breaking the run in half: 1.5M to the rec and 1.5 back from it as such have no idea what my time was. Probably pretty slow as i had to break the second half up into run/walk intervals.

m/28/5'9"/160

been a while since I posted...

1-4-09
5 rounds: Deadlift @ 315#, 10 burpees
Time: 4:24

Warm up: 135# DL + 2 burpee, 185#+2, 225+2, 275+2, 315+2
Cool down: 275# DL + pistol each leg, back down on same weights to 135 w/ pistols in between

1-5-09
Jerk 7x1 155#, 165, 165, 170, 170, 175, 180

1-6-09
20 minutes: 400m run, 15 pullups, 15 hip-ext.
Rounds complete: 5 + 400m run and 14 pullups

Practice form on PP and PJ; PJ up to 155#, failed @ 175#- fatigue

1-8-09
5 mile hike and rock climbing

1-9-09
4x800m
for time
1) 3:02 (run)
2) 2:59 (run)
3) 3:27 (row)
4) 3:25 (row)
runs were outside on a track and mostly into the wind. last two were done on rower due to shin splints and extreme fatigue in calf muscles

1-10-09
'Cindy'
23 rounds completed

Warm up: 3 sets bench press- 8x135#, 6x155, 4x175
3 sets overhead squat- 8x95#, 6x105, 4x115
3 sets pullups- 8xBW+10#, 6x+20, 4x+30

ran sat post mon
32 min my form is horrible
I was watching the running instructions I know I can be more efficient, now I have a time to beat for the future

25:13

@thegym (treadmill)

23:27

(23:17 PR)

22:20

PR: 19:59

1 hour raquetball

34yom/170/6'

22:09

32yof/125/5'6"

22:35

19:09

How appropriate that the song that was playing in the video was called "You Don't Know Me". It speaks to all the haters.

I'm glad we know Rhabdo a little better now.
Great video and even better performance.

I'm new to CF and truly inspired by this.
Thank you

24:50 treadmil

Run 5K

On treadmill, 1.0 grade

26:57

5k run time- 17:11. 15 degrees outside.

Completed after 090112 WOD. See results there.

24:32 BOOOO

Highschool time was 20:05 lol.

Mark
Ran 5k 29:30. Cold, snow and ice made this an adventure.

24:03min

Walked for 2min at half way point

32:41

I know this isn't very good, but I've been crossfitting since October and my time on the 5k when starting was 39:56, so I feel great about this...

Ran on a treadmill in the gym

21.18. Exactly the same time as last time, although then, I stopped for four minutes on an unscheduled toilet break! So...all in all, an improvement.

I think I'll break 21mins next time out

I laugh because before the session I thought I'd do some deadlifts afterwards. Er....no.

looking forward to a rest day

Wow! I used to run middle-distances (400-800-1500m), all the way up to university. OK, granted, that was 15 years ago... I still run on the b-ball court up to this day, but I hadn't run anything over 400m intervals in a looooong time. Felt soooo awkward!!!! I ran 5k in the high 15s low 16s back in those days!!!! Granted, I was a prototypical runner and other than play basketball, that's all I did. I also weighed 165lbs!!! I like all I can do now much better, physically, and also like my body better, but I did find myself reminiscing on that feeling of being gazelle-like on my feet...

22 minutes for 5K... Ouffff!

35/M/6'2/195lbs

OK, I do live in a very, very hilly area, and I ran through a snow storm; maybe THAT explains my slower time... NOT!!!!

26:54

m 41 / 215 lbs / 6'5"

Did 2.4 km in 22:34.

Started slowly on the treadmill, and gradually increased speed. Ran out of time, probably could have finished the whole 5 k

33:34

36/6'/186

22:47 :-(

CHK: 25:19
also did 4 rounds of 20 box jumps and 50 squats.
1 lap of lunges

Rowed 5k
25:38

40 minutes (done Monday 1/12/09)

hill/trail 5K, Vibram Five Fingers only

Haven't done a run in a while and as such, this one was dedicated to the Sofa King (because it felt Sofa King Hard!)

Run 5k
25:23
0:26 slower than in Nov

2 Miles with a 30 Pound vest on the treadmill at 3% grade.

Time: 20:59

40/m/176cm/71kg

As rx'd

23:42 (last time 23:27)

m/30/162.5

erged because of slick ground conditions.

20:33

legs & back shot after the past few wod's

f/25/5'9/139.5

5k row instead of run

23:08

17:45 @ 155 lbs on GAR road/sand.

weak, station 4 I was sloer by 4 min.
28:18
I need to wrork on a faster pace
tito
kirk rangel

22:30 7:12/mile last time 22:52

on treadmill speed between 8.0-8.5, incline 1%

23:45

22:30 pr

as rx'd:

24.42

M/36/148

@ home, TM, 23:55, 8# heavier today,

3.2 miles on TM
3% grade 7.3 MPH
26:23

Treadmill at 2%, only 2 miles.

28:00

All I wanted to do was run the whole thing, but alas, my knee started hurting in the last 1/2 mile and I had to walk. :(

24.13

First leg was a little slow because of a hill, but made us some ground on the return trip.

m/33/165

running late, skipped the warmup. just cracked my knuckles and ran.

5k (treadmill)
29:57

23:45

38/m/240

26:24

(Completed 1/14)

Subbed 2 miles, after completing 2 other WODs right beforehand: 155lb cleans/ dips and snow shoveling/ pullups. Dead tired.

13:20

3.2m on TM @ 1%
20:43

20:21

first run in two weeks.

21:22 about 1:24 above PR

20:53 not proud of this one.

27:48

As rx'd

Disregard previous post - that was for 1/16 WOD.

5k run was 19:36

No WOD - acute bronchitis.

28:33 Very very cold outside

ran around northpoint

m/23/150

3.2K Row (2 miles): 14:02

CFWU
5K - 25:51
M/48/185/72"

I think it was 29;30 or so. Forgot to put it in on time.

26/5'9"/135

Made this one up a little late....

25:44 on new course from box to Eganridge Ln. Windy today!

30 min

m/5'11"/185
treadmill in a south korean gym with elderly ladies hula-hooping behind me

22:36

28/m/185

21:48

on treadmill: 22:09

Done at Station 5 (13 laps)

19:16 (pr)

21:00 flat.

m/35/5'9/175

23:40. Disappointing. Did last one the Saturday after Thanksgiving. Lots more carbs the night before. Not a zone day. Must have helped to translate to better time.
11/21: 22:40-tied PR
10/22: 24:02
9/19: 24:14
8/8: 23:21 Myrtle Beach
2/16: 22:40

treadmill 11.00 27.12 pr
last test: 32.13 lotsa hills on summit circle june 23 2008

28ish minutes.

Hilly, icy, windy neighborhood route.

33 yom 210

3mi-29:46
3.1mi-30:38

On treadmill

36/M/158/5'8

29:20 (PB)

44/m/165

27:03

on some treadmill, in some hotel, somewhere in the south Phillipines.

neighborhood course w/ hills in about 28deg. weather
21:18 pr

at rx

21:10

at rx

21:10

at rx

21:10

M/31/6'/178

25'11"

*army boots and pants

23:28 as Rx'd

26:42

as RX 18:53
32/m/ 5'9/160