Oh yeah, and easy one!

Waiting for this to be posted so i could go to bed, would love to get the Wods posted early.

3 2 1......GO

F'n F

ha ha ha.... oh my.... I just got my wife started in crossfit and she was complaining about not doing enough cardio. I said just watch.... they will do something evil like drop a 5k on us tomorrow....

low and behold.... up comes the 5k. Curious as to how she will feel facing this bad boy

Running... Here comes tons of bitchin'! haha

Sweet. Go Hoos!

I thought tomorrow was going to be a rest day! Argh... The back of my legs from the top of my knee to the top of my ass is SORE!!! Stupid lunges yesterday!

Yes Coach, I'll try to run tomorrow.

Michael

Nooooooooooooooooooo!!! It's snowing here!!!! haha this will be fun!

Well, most importantly...I love these Crossfit Journals. I think if anything could ever make Crossfit spread out further into the public (other than it's pure ability to produce results), it's videos like this.

As for the WOD, dammit...*sigh*
Will have to see how the calves hold up this time and praying for nice weather

Gots to go runnin tomorrow

Get to it boys!......and girls

Tomorrow will suck for a portly buttercup such as myself. Time to sack up.

Also: the guy in the background of that picture is priceless.

5K is 3.1 miles+- right?

I am so overdue for an outdoor run!

Oh man...and I have army PT tomorrow morning too...our "running burnout day."

f-ing badass videos of these warriors!!!!

so motivating....feel so blessed to be an american, a crossfitter, and a student of life. never stop.

5K = 3.1 miles. Yay I was right.

Michael

YAAAYYY!! IM FREAKING HORRIBLE AT RUNNING!!

And I may as well go kill myself...

5k, 10k runs are so mentally training so it's a good thing we have a rest day coming...

Thanks coach.

Dang how did i know this was coming
its gonna be painfully sweet glutes will love it
I WONT haha

Mentally draining**
WHOOPS.

Yeah! Made the main site! Charlottesville CrossFitters: Team TuggerNaut.

8-man team, half the members weighing in at less than 160lbs, only the anchor man weighs more than 200lbs, and we took the whole competition. Suffice it to say not everyone in the tournament was as light as we were.

Time to scale it up. :)

Wearing a 40# vest with this tomorrow, 1000m repeats with 2 min rests, 5 rounds.

dude, my legs HATE ME! played 5 7v7 games with my college alumni on Sunday, still feelin a little sore. Although, I was one of the most fit people out there and i haven't played soccer in months - yay crossfit! :)

that's the price I pay for trying to be a beast :)

Not looking forward to this at all haha

That picture really is priceless to be honest lol. I just now took a good look at it. Gonna save that one for laughs

Wow!

These guys (video) are the real Rockstars of Crossfit.

I knew this was going to happen. We need this.

I just watched the video and as a fellow amputee (Not a vet of war, wish I was) I salute them and they inspire me!

Michael

#96 & #97 from yesterday
First off push POST only once, dummy.
Second I had to let this sit for a day or two as well, but I still could not relate with your stupidity.
Wow I know people are into Crossfit but you seem to be living it much like the people on your "real world" live their made up lives. I feel sorry for you, wait no I dont. Maybe you should see the entire movie, like I have, before passing judgement.
Dave Castro while yes having a haircut that is reminiscent of a protec helmet is one of the voices of Crossfit. He was upholding the standard of competition. Im sorry I dont know how they do it in China but here cheating is not accepted.

hmmmm... I think this is probably the thing I hate most, asthma + long distances = a not happy me, but oh well gotta get it, good luck everyone!

puller #3 (green shirt) has one of the best mustaches

great video

Bike time trial instead... First Triathlon is in 2 weeks. Im putting CF and CFE to the test. Wish me luck!

As a Cavalier and native of Charlottesville - Townie if you will - it is awesome to see Mad Bowl getting torn up by fellow Crossfitters. Living in Colorado now, otherwise would have been there!

Thought this was interesting, Space Crossfit anyone?: http://www.space.com/scienceastronomy/090407-st-astronaut-fitness.html

Waldo

HA! I knew it! this feels so right! a chance for my tendons to get some good active recovery, and see if crossfit has made me a faster distance runner!

EPIC 'STACHE WINS THE COMPETITION

I told myself "self, if tomorrow is a rest day, than just run a 5K/PFT" and I'll be d*mned. thanks coach. Semper Fi

Just ran my first half-marathon about a month ago, a 5k for the WOD is a god-send!

good luck everyone, especially those running in the cold weather!

Yes! The dogs will love this on top of their regular walk. I don't imagine I'll be able to really refine my POSE form with those two maniacs pulling me.

damn... I knew this one was coming

It is pretty embarrassing that Crossift chose to use a picture of frat boys at UVA doing tug of war...especially when previous pictures have honored heroes from the Warrior Transition Battalion.

#39 MattAver

Dog Whisperer...be a pack leader....lollll sorry couldn't resist :)

Just have to say... If that video doesn't inspire you to train harder and quit bitching... then you are a self absorbed douche...
Secondly, I am very proud to be a member of a community that has done so much for our military, active, injured, whatever.. crossfit and crossfitters are awesome.
Did a 5K tonight after the shoulder killer... will go in and kill another one tomorrow. shooting for sub 19:00

Oh and can't wait for the dirty south qual.... might get my ass handed to me but gonna give it everything I got.
Hooah!

QUESTION:
I agree with #41, unfortunately...
Does anyone know the email address that you can send pics to?

I spent a week at a friends island, gorgeous sights and would like to send in a pullup pic. I think its deserving of a homepage pic.

woo hoo perfect day for this! I am reffing two high school soccer games so i may be close to 5k in just two games. i will probably still run a 5k after for time

#42

Don't even get me started, Eric! Huge Ceaser Milan fan here.

Mmm...not so sure about this one

Come on S'more! Get that koolaid out and GULP it!

#44 BabyPolarBear
"I spent a week at a friends island" WTF!!! Am i reading that right? haha

MattAver- That's so hilarious haha. I was watching that show today on Animal Planet for lunch. "Shh!" *wave of hand* = Perfect behavior

s'more- Gotta do it!!

Herm, Eric Gohl ok my brothers i'll hit it as Rx 5k you will DESTROY me you will kill the poor s'more hahaha!!!

I just hate the soreness my hips and feet get hurt after run but for you guys

RUN S'MORE RUN

Big hugs my brothers

Yesterday's picture vs. today's picture.
Are you kidding me?!
Today's picture is ONLY worthwhile if Jenni is holding the rope by herself on the other side....

Off to do the 5K... at least I can do that "as Rx'd"

Michael S.

So is that Robert DeNero and Jeff Foxworthy?
It's the taped finger team! Dang!
Looks fun but I liked the pic better yesterday.

Yes!...Looking forward to this. I've needed a long distance day for a while.

Gonna be awesome.

#96 and 97 from yesterday's post

Its clear you have some childhood issues with this supposed "bullying" you saw in the Every Second Counts teaser. I can't believe you wasted a whole day coming up with that response when your time could have been better off spent at a Free Tibet rally. There are standards for every WOD and Dave's role was to enforce them. The human drama was a result of intense emotion after an event that took months of preparation. Of course one's performance is going to be a heated subject. It was documented on film and put in the movie. Thats why its called a Documentary. Try not to over- analyze everything you see and start worrying why you're not as passionate about something you enjoy, unless you count the Real World episodes you tivo'd

i thought yesterdays video was a bit on the overdramatic side and the guy who lost out was simply taking it to far. for a trailer could they have showed something else? something more representative of what it is we do and love?

My leg hurt still from yesterday's WOD but still got the 5 K in
21:15
Oh yeah filling the burn now

What the don't show in this picture is 1 Virginia Tech Hokie on the other end. Get Some!!!!

Just did this one on Saturday - Wantage, NJ Easter 5K
19:08
(new PR by 12 seconds)

Nice to see a pic of The University getting some love. I miss the Hook, but Bburg and my Hokies treat me well.

38m/6/183

21:33pr

Stoked to see C'Ville made the main site - i was just back in town last weekend! charlottesville townie myself - just relocated.....crossfit is comin' to the 'ville - so exciting!

uhhh 26:01 need a day off

5km run with a sniffly head cold in 26:47 - 1 second slower than my PR.

F/33/62kg

Thought I would share this with the rest of my family! Jackson opening his eyes for the first time at 3 days old...3 months early!

http://vimeo.com/4046071

Thank you so much for all of the kind, loving and thoughtful words and wishes the other day from all of you when Jack was born! It is, it has been and will be the collective power of prayer that will gets us through ...ALL of us! So thank you ! And yes, I copied and saved the page and put it in his baby journal!:)

Strong lil Pony and Allie----

Can't wait for your arrival! So flippin excited! Let me know what we need to do about the time to workout! We will accomodate however we have to!

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

My butt could use this!
Martial arts class tonight though and lunch meeting, so no run for me : (

I am a runner but I have bursitis and am taking two weeks off to help it - any substitutions? It doesn't bother me to bike - any suggestions for equivalent bike distance?

23:17 - hilly New England run.

23:20

weighted pull ups (deadhang)
3-3-3-3-3 got up to 23.75 kgs

definitely thinlk they're improving my max kipping sets got up to 20 the other day

then 2k Row 7:51

then lay on the floor for a while.

M/40/185

Since I'm favouring a swollen Achilles tendon, I opted for Chelsea.

For each minute on the minute for 30 minutes, do one set of:

5 pullups
10 pushups
15 squats

First time with this workout after three years in CrossFit and it was a killer.

More better faster

m/40/5'6"/145

28min very slow. cold weather and asthma attack made it tough.

This will be interesting...first 5k in like 4yrs due to shin splints and not wanting to run all in one. Goal=finish without walking

Did SP/PP/PJ yesterday morning and then in the afternoon went and explored a new trail. Turns out to be 5.65 miles! In my five fingers no less...

I was telling myself on the way back. You know if Coach was evil he would through out a 5k tomorrow...well damn if Coach ain't evil!

I don't know if my blister feet and aching legs will be able to handle an all out BTTW 5k. Might have to do a METCON that I know will last at least 20 min...we shall see.

Grugly

CFC

90/90/59/75

23:02

m/29/6'1/194

worst in a while

23:30

Alright guys, someone called this last week - so I expected it. We'll see what happens. S'more, don't whine, just run, Eric Gohl - I saw your post yesterday referencing 3 WOD's on Monday. Even from a newbie I KNOW that's gotta be counterproductive man. I know you're an elite crossfitter, but wow, maybe your recovery is a lot better than mine. I want to surprise myself with an awesome time today. Have fun folks, and suck in lots of oxygen....
Stephen M/25/5'9"/135

"I am a runner but I have bursitis and am taking two weeks off to help it - any substitutions? It doesn't bother me to bike - any suggestions for equivalent bike distance?"

Comment #66 - Posted by: Mike at April 8, 2009 3:31 AM

Row 5k or Bike 8-10 miles.

Hey #41 Relax a bit. Yes cross fit has done great inspiring things with Warrior as well as helped in the fitness of our law enforcement and military. However this is a diverse community consisting business people, mothers. frat boys and more who all want and have a right to be represented so don't get all bent over a picture.

When you really need a friend, it's too late to make one.

25:49 PR
compare 090315 26:43

Cut nearly a minute off (:16 per mile) in less than a month. Viva CrossFit!!

Well this is nice, I always enjoy a good run, now lets hope the damaged I caused myself this weekend doesn't slow me down to much....pulled my oblique muscle on my left side... didnt feel great at all making up Mondays WOD with yesterday, ha
If it all goes as plan I am shooting for a sub 19 5K today, last time I only posted a measly 19:42... I am gonna gunning for that sub 19 spot today...

bro's and ladies good luck today, this is one of our more fun days!! Pony, I expect to see some killer time today!

Great photo. It looks like it was taken in the Bowl just off Rugby Road with the Pika house in the background. Good to see some CFers at the U! John Wopat Coll'70

I was actually hoping this would come up b/c it's such a beautiful running day here in Va Beach. This will help my pizzahands heal from my first "MURPH" (44:00) this past weekend, too.

I love C'ville! Go HOOS!!
(It's nice to see a humorous pic once in a while. Thanks for posting.)

Good luck kids!

P.S. I added 7x5 bench press to yesterday's WOD since it was a shoulder day. Any thoughts on this?

Good morning everyone. My name is Don and I have been Crossfitting for almost 1 year now. Last Saturday I injured my knee running and cannot use my legs at all in a workout. This might be a stupid question but are there any sort of workouts that I can do without the use of my knees? If anyone has any suggestions please email me at

clarkdonclark@yahoo.com

I never realized how much of a bummer it is not to be able to workout. Thanks in advance for any tips.

Still working on POSE.

I did modified Fran (60kg, 12-9-6) instead: ~8:30 min

28/6'8"/216

24:42

@Ben - We participated in an event to raise money for the Charlottesville Free Clinic, which is a nonprofit that gives need-based free medical care for those in the Charlottesville area. The point was to raise money and make sure CrossFit is represented as a group of people who care about the Charlottesville community.

On another note, we just applied for a Charlottesville affiliate... so crossing fingers, we'll have a box soon.

18:46

will be doing this one later this evening did Elizabeth this morning as rx'd for 9:54

By the way my test results came in last night for my Firefighter 1 test and I passed it easily with an 85%. Thank God that is over with and thanks to Eric for wishing me good lucki

25/m/5'11"/205ish

Switched it to a 5k row. 18:35...pr by 6 seconds...first 5k row since 2/12/2008.

before i went to bed last night i thought a 5 or 10k would be posted in the next few days...

onefastbird21-why do you think I'm fast? I'm a slug, but a determined one. I'm faster than my nemesis though, AND I PRed!

Yippee! Previous PR26:10
Today 25:38

Wasn't quite a gazelle, but not the lumbering elephant I used to be... A pretty pony flying down the boulevard with ribbons in my hair :)cruisin' down the homestretch to Fire Woman by The Cult (Cookie- listen to it, that is *MY* theme song LOL) I cannot wait for November - New York City Marathon- gonna KILL it! Brooklyn's the best borough

That is one awesome stache.

This is gonna be fun after the Cooper River Bridge Run in Charleston, SC Saturday. Still hurting from that and lunges.

Run 5 K

25:43

23:44

5K time taken from first 3.1 miles of Ten Mile Cherry Blossom Race in D.C. on Sun, Apr 5. Taking a break from running til next week. Will do 3x3000m row for time instead. Thoughts comments suggestions?

Not sure if this has been posted yet...just saw it. Bunch of pussies killed Marcus Luttrell's dog.

http://www.youtube.com/watch?v=RvhMB2YoT6g

Hey Stephen i know my rights i have the right of whine!!! Hahaha!!! I really HATE running days not easy running with my legs, feet and hip bro...have a great training

2k Row (8:20)
CFWU (64lb assist)

3mi run (2% incline) 28:47

28:49

God is Good, ALL the Time

Vacation vacation- love it love it! Taking it easy but doing workouts too. Just not at 100%.
hmmm...did some paddleboat in the ocean, walking on beach, swimming, etc.

10 rounds:
5 1-arm snatch, R 30#
5 1-arm snatch, L 30#
10 push ups
= 19:48

today:
AMRAP 20 min, 70#:
10 DL
8 PC
6 PP
= 9 rounds
gym is sweltering, those shorts bars (name ??) only, not oly bar. Bar is like cheese grater and still healing torn up hands. wore gloves. skin all around gloves ripped. tomorrow more beach workouts for me! way more fun while I am here!

Erin

So sad about Marcus Luttrell's dog. I hope they catch the guy and they don't just get a slap on the wrist.

Not looking forward to this run tonight!

26:02

SWEDEN "CrossFit Oskarshamn"

M/35/64kg/171cm

5k 17:29

M/28/73"/180
19th WOD

26:40, 12% improvement over 7th WOD.

bw 165

25:00 as rx'd

M/22/6'1/90kg 5k on treadmill at 1% 24.29 wasn't constant instead i used the 5k to do intervals

first 10 mins constant then (1 min@ 16km/h 1 min @ 7km/h) x5 then increasing speed ending in sprint finish... could probably go quicker but still 2 mins of my old PR

#64 JroCk

Jack is absolutely beautiful! Thank you for sharing. God bless that little guy.

Ugh...27:30. I guess I make up for it by being big? I guess this is more encouragement to drive on with the CFE workouts.

Ahh pony, speed is relative, your not slow one bit those are extremely respectable times and a marathon, you got me there.... I haven't done one and god knows if I could handle it lol... but it is in my backyard ;)

26:21

s'more: - sorry man - didn't know about your lower body struggles. Everybody has the right of whine - hah, hah. Gonna take this one down after work here in sunny, but cool, Va Bch. Lata

I'm embarrassed to post this but...23:34. regularly at a 21:00. excuse #465-still sore from those effin lunges. I WANT A REMATCH

24:46 felt pretty good, but not a PR.

21:20

24:30 PR by just under a minute.

M/36/5'10"/183

25:23

Strong, steady...and slow. I KNOW I am capable of a much better time.

JroCK: Awesome brother, thanks for sharing. Enjoy every second, it goes by way too fast.

Herm: You are a freak.

Pony: You almost beat me today, I gotta step it up! Maybe next time I'll try listening to the St. Elmo's Fire theme song while I run.

Never quit!

M/33/6'/194

25:00 as Rx'd. PR

I have to admit it was fun looking and seeing that I finally had a lower time than some people on here. The competitive nature in us is great. I know i push myself faster because I want to do well, so thanks to everyone for posting your times and helping each other. 3 months into CF, this program is awesome. Getting faster and stronger in every category, and can even do some kipping pull ups! Thanks CF!

Hurt foot

Does anyone know what might be wrong with my foot: it started hurting after the last running WOD on the outside bottom about half way back from toes to heal just near the little knobby ball like bone thing (pretty good description eh?). It doesn't hurt if i don't put pressure on it and it's not a terrible pain, just annoying. Feels like maybe a hairline crack or something else. It hurt for about 3-4 days a couple weeks ago then felt fine. But 20 minutes into my 5k today it started hurting again and now it's very hard to walk. Any runners know what this might be and/or what i should do?

My first post :D
Been on xfit for aprox 2 months and I LIKE IT! I cant express myself any clearer than that.
Really had to psyke me up for this one..

5k: 22:20. Pretty happy since its my first one:)

Hope for 20 next time (A)

Good luck with the triathlon Kyle!

M/50/5'11"/174

24:49 on a treadmill

25:05

m/35/215ish/5'11

Yesterday's WOD

SP: 135,135,140,145,150
PP: 145,150,155,165,170(f on 3rd rep)
PJ: 155,155,165(f on 5th rep)

I dropped weight to 135 just to finish sets but lost concentration so I left. :(

24/m/181/5'8"

5k

24:30 (PR by 2:30 min)

Hell yeah!! That felt good! Can't wait to be able to do it outside!

Zone Diet kicks ass. Down 12 lbs and at 10% body fat now. Feel better than ever!

Tomorrow is a well deserved rest day -

3-2-1 Go

I hate running, but it looks like my 5k ime is becoming a BIT respectable!

First time running 5k 03/07/09: 28 minutes
Today: 25:08

Very happy about improvement!

23:56 - fighting a cold, three minutes slower than last time :(

Hurt foot, I used to be decent endurance runner, and have experienced the same thing you did. I never went to the doctor but found that taping around the arch of my foot fairly tight helped while running. Though I warn you when you untape good luck trying to walk for a while. I pushed it for a bit and ended up with tendonitis in my Achilles in the same foot from favoring it. I would recommend either seeing a doctor or resting until you can run pain free.

Todays 5k... 23:13
PR... 17:02

Long ways to go to get back to that, yikes!

#96

I just finished the book Marcus wrote. After everything he has been through, this is just not right.

Today's 5k - 26:24 (pr)

I haven't run 3 miles in years so I am pretty happy. I definitely could have cut some time off it but was a little scared I would gas.

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

Ran 5k Sunday, so I'll just catch up on pressing madness today.

24:00

m/21/6'1/226

5k Row- 19:48

LOVE the photo! Gotta love the Mad Bowl. Wahoowa, baby, and Go Hoos!

Oh, and #57, whatever dude. Your mascot's a turkey. ;)

running..my nemesis
did this at 6:30am..no breakfast...-1C outside
(30:00)

Hey what do you think? Disabled Crossfit Games???? Other than the guys in these programs, are there many others out there? Personally, I'm a bk amputee, doing website wods, with some wt scaling.

19:11
outside pr by 19 sec
hey a pr is a pr.!!
m 21 180 5'9"

M/30/6'4"/313#/bf%30

40.40

my third WOD. just wanted to put all your fantastic performances in perspective. I will keep doing this til I drop. awesome workouts and extreme intensity. Denmark will catch up with you!

3-2-1-GO

21:20 as Rx'ed

Lunges beat me down, not to mention the Tabata's that I threw in yesterday just for the hell of it. That's what I get for adding on to the WOD.

Ryan M/23/185/5'10

24:02. Beat last time by 50 seconds or so, but still haven't beaten my PR.

Jake M/17/109/5'4

32:52. Second 5k run, last time was about four minutes better.

F/41/5'4"/144 almost 3 month anniversary CFing

5K run

46:32

in flippin' hilly town that I reside in, slow time but this is the second run ever that I didn't have pukie knockin' on my door the whole way, also no cramps or trouble breathing, progress...wah hooo! Maybe I can become a runner yet and get some better times :)

Mmmm scratch that last part...I WILL BECOME A RUNNER AND GET BETTER TIMES!

5K - 22:50 (PR)

This is my third 5k and it felt great. It rained all night but broke in the morning just in time for us to run!

Have a great day all!

21:55

Previous: 22:32

Hilly outdoor course... windy today.

48/male/6'/199/week 22 CF/ week 2 Recon Ron

5k in 24:12

m/30/5'10/205

Ran 4 miles today outside
31:49

25/m/5'11"/177
3.2 miles according to google maps
28:40
Sucked bad! Either I was still sore from lunges or this was longer than 3.2 miles. My PR is 23:08.

This is what my tea bag says:
"Compassion has no limit. Kindness has no enemy."

Our affiliate got ropes today - Thank you, Dhani. For everything you do for us - we are with you!

Good Day to all!

M/41/5'11"/185

24:57

F/38/5'6"/140

29:16

CFWUx3

The turtle got herself outside to run New England Hills..

26:57

At least I kept running/plodding the whole time!

road course

25:19

M/29/6'4"/198

22:36 pr

21:36

Not too bright doing it after heavy squats.

25:58 (proof that rowing is no substitute for hitting the road) Not even close to my PR.

25min (note to self: not so tired.)

38/m/5'11/165

Pose run for 20:00 on a treadmill with an incline. 2.16 miles

29:03
previous 31:46
pr 27:49

M/39/150

my freakin stopwatch shut off, or I accidentally shut it off, halfway through.
So dont know what my time was. Probably about the same as last time 27:00..

Dang'it!!

f/27/145

F/37/124
5K- outside on the hills (I hate hills!)- MEGA WIND in my face the last 3/4 mile (which happened to be a big hill)- ruined my already pathetic time!! WA-WA-WA:) Awesome times everyone
28:43

21:43

pr 21:30... no gas in the tank today

23:50

Joined in on Scott's CF Los Altos class! We did an old WOD dug up from the archives of 2005:
..............
Thursday 050526
For time:
25 Double-unders
25 Kettlebell swings, 1.5 pood
25 Sit-ups
Run 400 meters
25 Hang squat cleans, 40 pound dumbbells
25 Back Extensions
Row 500 meters
25 One-arm Snatches, 40 pound dumbbells
25 Knees to elbows
Run 400 meters
25 Push press, 40 pound dumbbells
25 Stiff-legged deadlifts, 40 pound dumbbells

Post time to comments.
......................
MODIFICATIONS:
Double-unders Rx'ed
Kettlebell swings Rx'ed
GHD Sit-ups ILO Sit-ups
Run 400 meters Rx'ed
Hang squat cleans, 40 pound dumbbell 1-arm only
Hip Extensions ILO Back Extension
Row 500 meters Rx'ed
One-arm Snatches, 40 pound dumbbell Rx'ed
GHD Sit-ups ILO Knees to elbows
Run 400 meters Rx'ed
Push press, 40 pound dumbbell 1-arm only
Hip Extensions ILO Stiff-legged deadlifts

Time: 19:46.

Happy I could do Double-unders, although I don't think I'm supposed to yet!

M/27/5'9"/175

Saving my knees for my PFT.

Rowed 5000m: 21:53

Definitely felt like I could have pushed harder, aimed for averaging a little better than 2:15/500m, hadn't ever rowed that far before.

26:23

29:46

31/m/5'10"/210

27:01

It is not my best performance, but it felt great to get back to running. Did this one on the treadmill.

26:20

21:35 short and sweet and to the point

M/22/230/6'2''
19:39pr
also did tabata this: 444

M/31/5'9"/165

23:34 (outside)

Then did a rings workout. 5* of each:

- Hang to inverted hang, hold 5s.
- Hang through inverted hang to skin-the-cat, hold 5s.
- Muscle-up, then back down to hand and through to inverted hang to skin-the-cat, hold 5s.

Then 5 MUs.

My pace has definitely slowed a bit. I've been doing the strength bias for the last 6 weeks, and not doing any WODs with sprints, etc. This week is a 1/2-effort week, so I'm using that to catch up with a bit of running. Ran 5k 24:34 on Monday, so today was an improvement.

I hate running. I ran too hard at the beginning and petered out. The gym was really hot, and I almost passed out. Not cool. Ran 2.75. Tried doing the press work out from yesterday. Didn't do well b/c tired.

30:27 3.2 miles. 4:26 slower than the last 5k we ran. WTF

22:30 on Warhorse roads...

I had two goals in mind today before I started the run: don't stop, under 30 minutes. Three months into crossfit and second 5k and I achieved both goals! Previous 5k 33:20, today 29:10. Super happy with a four minute pr, even if I am still pokey!!

seemed like a very strong head wind every which way I ran. I felt like walking 4 separate times but I didn't. Pretty pumped when I finally finished. 24:25

Had the son on the bike with me in the light snow. About 5.5 km just ran for 31 min. Had to help push him along in the wind.

25:47 8:17/mile

First run with my Vibram fivefingers. Still some breaking in time needed since they do alter the running stride. Felt fine on grass but a bit hard on sidewalk. Calves and legs sore and got blister on right big toe. Hopefully when my Injinji socks arrive that will help solve that. Also got grit in shoes which i know was a big part of the blister. I got the KSOs to aviod this and still happened. Might need to sinch down straps tighter. If any other fivefinger owners have advise I'd love to get some feedback.

This is how it went down!! Had to wear big sweat shirt and hat it was cold in the carolinas this morning! Had to start timer on iPhone put it on the mail box turn around and run my butt off! iPod played 3 songs over and over grrrrrr! Then on the last bit of the run the wind was in my face my big sweat shirt was slowing me down!! LOL. Excuses excuses ha ha

25:57
Slower than last time oh well

This is how it went down!! Had to wear big sweat shirt and hat it was cold in the carolinas this morning! Had to start timer on iPhone put it on the mail box turn around and run my butt off! iPod played 3 songs over and over grrrrrr! Then on the last bit of the run the wind was in my face my big sweat shirt was slowing me down!! LOL. Excuses excuses ha ha

25:57
Slower than last time oh well

25 min, course about a 5k: top of hill by MP station, out troop trail to 1.5mi mark, back to 0 mark. usually run a 22:35 from 0 mark to 1.5 miles and back. legs dead from last two WODs, felt soreness the entire time.

Sorry for the double post stupid iPhone! It's just not my day!

25:30, three minutes slower than PR.

Excuses: Hilly course, and legs were shot from Crossfit Fairfax yesterday.

M/34/6'/199 lbs

Have not run a 5K in 2 years, started cross fit about 4 weeks ago after 2 years of weight training (no running) needing a change in my routine. Ran in 5k 2 years ago at 30:30 which was average for me, I am usually a 10 mile-er. Ran 5 k today in 29:37! A whole minute faster than 2 years ago when I was actually running regulary. Another testimony to the effects of crossfit.

3rd WOD
21:50 PR

m/29/5'11/168

deadlift
137.5 * 5

3 rds
10 60k clean and jerk
15 ring dips
20 1.5 pood kb swings

9:08

37:58 PR

M/46/5'6"/175
3rd WOD
24:14 (2 miles)

After the first two WOD's I decided a would scale down to puppy.

Running Drills

WOD
:21::12

Feeling it in my knees and ankles. Seems like every month there's a new pain. lol... Interval swimming this afternoon.

Get some, Go again!

I was just reading a new york times article-

http://well.blogs.nytimes.com/2009/03/27/a-better-health-quiz/

-and decided to take the disease quiz at the end just for fun. Im only 19 so I dont give a crap about my risk for diabetes since i am very healthy. One of the questions asked if i consumed 3 or more servings of whole grains (giving the example of pasta, cereal, and bread) per day. As a follower of the paleo-zone diet, i said no and when i got my results, it told me to eat more whole grains.

I just laughed and thought about the reverse affects they would have on my insulin levels. Yet this is a little food for thought. Thoughts anybody? Mr Wolf in particular?

M/36/67/246

Treadmill. 27:26. Progressively faster every 1/2 mile. Good run for me with last two miles being sub-9's.

Question: Why is it that when I'm doing squat clean and Jerks or Hang Clean and Jerks I can put 190 over my head with no problem, but when I do Push Press, Push Jerks or Shoulder Press, like yesterday's WOD, my numbers drop?

39/m/167

27:33

Ran on treadmill (1% grade). 2 minutes slower than last time (which was outside). Not a lot of pep today, probably from yesterday's WOB.

A little short on time and it's too cold and snowy to run outside so I rowed 5k instead. I've never rowed long distance before, it's pretty neat! I enjoyed it, although I could have pushed it harder. Ah well! Still working on my birthday trip to the games.. :)
5k row - 23:24

Crossfit Oakland's secret weapon for the qualifiers: http://vimeo.com/4028673

ha ha ha

(WFS)

Funky Cole Medina M-48-5'5-165
21:35

Had to cut run short. Only ran an estimated 4.4 km in 24:35 -- 9 min/mile pace.

Cilantrochef F-36 5'8" Weight(unknown) Treadmills suck, but I could only do my workout after teaching my kettlebell class....so with tired thighs I ran. Knee gave me a bit of trouble but I pushed through. I should have finished at 23 and some change, but I had to stop 3 times to give it a bit of a break and I pushed through the last 1/2 mile. So I come in at 25:10. Enough said. I'll get my sub 21:00 yet. Holla.

33/m/215/6'5"

21:36 (treadmill)

5k

28:37

M/28/5'7/184

3.12 miles on treadmill

25:53 (slow but still at altitude)

23:58 on treadmill. PR by 27 seconds.

thats the spirit Cilantrochef! That 21 min is just around the corner, keep up the good work!

23:10 - legs were torched before I started from krav

cant wait to do this one- legs still sore from lunges the other day :(

28:00

29/m/184

26:22

Tender patella dictated a slow recovery/POSE practice run. Felt much better post-run, and finished just :42 off of my PR for this course without even going hard...

On Monday I actually made plans to run a 5k with the boss today (6'4 triathelete = excellent pacer), so I was stoked to have guessed two consecutive workouts and had even more incentive to bust my butt on this.

First time hitting one of these outside since starting crossfit and I ended up pacing my pacer, beat him by a healthy 2 mins but I had no freaking idea where I was going and ran some of this backwards while trying to interpret hand signals for directions. But a gorgeous day (65, sunny, light breeze), overall excitement to run OUTSIDE, and good tunes combined for a big ol' PR of 23:18. Last tread run was 25:40 back in January, so this is HUGE!!! I'd be suspect of that kind of improvement, but I shaved off nearly 6 mins between the last two 10k's and have been destroying myself over the running we actually do. Crossfit ROCKS!

Time to go add a few more miles to the legs with some puppy company :)

19:02 for 3 miles. Conversion to 5k is to add about 0:40. This is not a PR (about a minute slow), but it is a "course record" for me on this very hilly loop on trails here in Denver. I have been trying to break 19:00 on this course for about 6 months now, next time it is mine!

I am really pleased that with all the strength work I have been doing lately my endurance is also improving. I am finding my kool aid most tasty these days!

M/32/6'2"/190

WOD: ran 8.7k(5.4miles) in 44:21 for 8:13 min/mile average.

Here's a link to a run distance calculator based on google maps: http://www.gmap-pedometer.com/

F/27/5'0"/108
22:25
Hilly, windy, Halifax run in the sun...Frickin' awesome!

23:00 Treadmill 1% incline

Then 30 bar muscle ups - Pottruck 2nd floor: 4:35 (beat last time 4:45)

Dangit. I ran 3.25 miles on tread. I knew I ran too much!

28:05

C: 25:30 PR by 1:55!
B: 25:30

Ran from Mechanical Hall parking lot 1.55ish up north college/creek road and back. Conquered the hill no problem for the first time ever, thank you Brian MacKenzie.

25:18

(pr is 23:51)

5k on treadmill

26:00

Still working on my POSE, and simply did a pace run without really going all out just yet. CFE rowing this afternoon 3x5min intervals.

1% incline treadmill

20:44

previous 21:30

M/39/200/5'10

as rx'd=23:06 on treadmill.

I figure that is probably 45 sec. faster than on a track.

did both yesterday and 5K today. Have only been back at crossfit after a year off (for health reasons) for 2 months. Beat my last time by about 24 sec. Also forgot to reset my treadmill after warm-up and ran on level 4 incline which is 3% for over 1/4 mile. Ran the rest on level 1.

27:22 pr by 1:26

WOD
3 mile run
26:42

first long run since last summer due to plantar fasciitis , took 6+ months off from running, started some shorter runs per wod in the last month.

BrandX Scaling 1.5 Mile Run
11:43

22 mins.
20 seconds slower than last time.

Ran a new route outside that was pretty tough.

M/30/70"/190

almost 5k; little more at 3.4 miles

25:01

Question for Herm, Bingo, Anyone:
I had a crazy busy day yesterday and couldn't make it to the gym.

That leaves me two options, as I see it:
1. Do yesterday's followed by today's WOD today (or vice versa).
2. Do yesterdays WOD today and then do today's WOD on tomorrow's rest day.

Now, I feel like this is a safer workout to put on a rest day because it's not really going to set me up to get destroyed on Friday. If you disagree, however, then it may be better to do both today and rest tomorrow. Thoughts?

As Rx'd 22:18.

I held out too much for the end. I need to find a good pace and keep it. I was sprinting at the end but would rather just but forth equal effort over the 3.1 miles.

35 min - at the park, felt like it was all uphill! lol

29:32pr by 2:30

steep hills and very windy

Ransom, I missed the workout on Monday cause i took an optional rest day after a baseball tourny and opted to do a double WOD the following day, so yesterday I did Mondays and Tuesday WOD, in that order... not like the order matters but still...

Hope that helps! Get em both you really enjoy that day off then!

CrossFit nation. Does anyone know of or get me in contact with anybody that might own/operate a CrossFit gym while still holding a full time job??

Sorry to bring this to the comments sec but I can't seem to log onto the message board anymore and I haven't recieved a response yet from admin.

Appreciate any info I can get.

M/23/6'1/180

as Rx'd

21:45

Knocked 3 minutes off from when I did it a few weeks ago. Felt pretty damm good, no cramps, no back tightness, not bad. Will do pmenu WOD tonite.

I still know I can eventually get back to the sub-18 minute days of high school... someday.

23:40 @ 8 mph w/ brief (doh!) slowdown @ 20 mins to 3.5 mph vs
35:43 for 3.91 mi around lake merritt avg 6.56 mph 3/7/09
24:55 @ 7.5 mph 9/20/08
34:09 for 3.77 mi in hilly montclair 8/10/08
23.22 on tmill at 8 mph 3/13/08
23:30 @ 8 mph 1/16/08
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07 v
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

#219 Ransom:

Do em' both today if you have time! Shoulders then legs, easy stuff right? Then you get your full rest day in :-)

That's what I would do, especially with this particular wod combo.

Never Quit!

4/8/2009
3 mile run (400m track)
20:05 (6:33, 6:47 (13:20), 6:45)

previous
3/7/2009: 19:50
1/11/2009: 20:19
11/21/2008: 21:38
10/21/08: 25:30
9/19/08: 22:18

M/31/5'9"/208

as Rx'd

29:13

First time running a 5k since senior year of college. USNA '00

20:08 on treadmill

#64 JRock. Beautiful video man. Congrats and stay strong. You have a total fighter there.

5Km around vancouver seawall. measured out a 2.5 Km turnaround with a Wheel counter.

PR 20:57

m/35/5'8/150

5k 21:25
Ran outside with a strong headwind (20 mph gust)
for about 2/3 miles on every lap (3 laps by the way)thats a new pr for me on outside runs.

m/24/6.1/197

21:53 (pr 21:38)

Oh well, it was a good workout anyway.

age 19 bw 170

did the ensign from football

5 + 3 + 6
5
5
5
5
5

Subbed 5k row @damper setting 4.

22:10, avg. 500m split of 2:13.

Anyone else row instead?

(end of 2nd full week doing CF and loving it)

M/41/6'3"/235

as Rx'd

25:15

Legs & shoulders sore from previous 2 WOD's
First run against the clock in awhile. Hurt but felt great afterward.

24:03 PR

Around scenic Vancouver Seawall! Thanks to Surrey Sterling for measuring it exactly on a previous run!

21:49 and was not pleased so

400m lunge - 10:28

...I think CFE is going to make me cry today :O

33 yom 220 bwt

dealing with some plantar fascitis and didn't want to aggravate it so did crossfit football wod "ensign"
6 - three minute rds of AMRAP of 3 135 power cleans, 6 pushups, and 9 squats(rd 1,3,5)/jumping ring dips (rd 2,4,6) (1 min rest between rds)
round 1: 4 +3,+3,+6
round 2: 4
round 3: 4 +3,+6
round 4: 4 +3
round 5: 4 +3,+5
round 6: 4 +3

I hate running, but I love progress even more:

Run 5K - as rx'd: 26:30 (NEW PR)

compared to (11/21/08): 32:06

Pack Test
1.5 miles
10' 05"

5K - 21:09

Herm, Eric Gohl that wasn't right brothers that wasn't right...

As Rx 24:25 one more miute than my last last time (23:19)

Brothers my feet are on ice right now what a soreness it hurts so bad my calves contract ugly my knees y hips hurts badly that wasn't right bros that wasn't right

m/35/217/5'11

5K - 26:35(pr)

Last 5K was 27:30

Ransom:

If you recover well do both today. If not then choose the ONE that fits your goals best, do that, then rest tomorrow.

JroCk:

The Pebble is darling. Congrats.

Tabata ski jumps warm up

5K in 22:50

Crossfit Santa Clara

on a track

24:39

Man what a nice day to run in Ames today!! I ran two huge laps around campus, seems to be 3.5-3.75 miles. Not sure about the time(I need to get a new watch haha) but the run felt great and i picked up the pace last 1/4 mile. the lunges on monday didnt help me much either.

Dennis
M/20/6'0"/154

still nursing a foot injury so I did Fight Gone Bad today. It was my first time using a 20lb dynamax ball in the workout. I don't have a rower so I had to do 70lb cable rows for reps instead, and I don't have a 24" box, so I had to settle for bench jumps. Wall ball shots, SDHPs, and push press were as rx'd.

Total: 225

Ran a little more than 5k in North Ranch. Mostly hills.
34;07

20:30 as rx'd

On the track, did 3 miles in 19:35, which converts to about a 20:14 5k. I just can't run fast at this altitude.

First real 5k since before knee surgery last feb.

23:18 (21:05 post 35 pr)
11:45 out 11:32 in

For those of you who run Pose style I have a question. I tried to run using the pose style today. I felt like it required a lot less energy and I felt faster when doing it. The only problem was that my legs tired quickly from raising them up instead of pushing off on them. I had to switch between styles to rest them.

My question is whether or not this is common when first running utilizing pose? And was it a mistake to try and do a 5k this way?

m/35/180/6'3"

26:30
Definitely not a PR for a flat 5k. It is a PR for this particular run. The first 1/2 is essentially all downhill and then back up to the start for the last 1/2.

hmmm. run a 5k or study for english? so hard to choose

s'more- aw bro, your poor footsies... pobrecito!
PB- dude you *better* pick up the pace! Next time I will listen to Psychedelic Furs "Pretty in Pink" and blow your doors off LOL

Herm- why you say I belong on left coast? :) Is your air cleaner? Cause dirty Jersey's is killing my lungs! I tanked my pulmonary function test (for asthma) today, my worst score yet. Don't know if its cause I ran so hard this AM. Very hilly course, thanks for the peer pressure. Gonnna re-take test next month.

Melinda- you just hang in there and keep on keepin' on... you WILL get it... :)
MomOf3- where in carolinas are you? I have family I want to visit soon, on Lake Norman, NC may take my bambina on road trip to see her cousins and visit a new-but-feels-like-old friend in Raleigh :)
Carrie-PLEASE come to the Games! fun fun fun! Since my split, I decided to take a vacation by myself every year, get out of my comfort zone, go someplace I didn't know anyone, this year I picked the Games. Made up my mind in Jan that was where I wanted to go. Was thinking how hard it would be and would I be a loner all weekend LOL. Looks like I will have to pick a new destination :) Thank you friends.

#125 Doug

Thanks! appreciate the feedback. I'll baby if for a while and go to doc if not better.

-Hurt Foot

M/27/5'11"/195
Hilly Puerto Rico 5k in a lousy 27:47.
Got to improve my running.

m/29/73/181
as rx'd:
26:35

23:48

"The Loop"
3.3 miles, hilly
Average grade 7.3%
29:09

Oookay so 1.5 miles in 12:30. Ouch. Last time I really ran much was 20 lbs ago.

m/21/145/5'7

22:52

S/f

38M/5'10"/167#

Warm-up: jump rope - 100 SU + 50 DU; CFWU 1x15; 125# bench press, 20 reps.

As Rx: 23:19 (w/10# vest).

Cool-down: light walking.

3.48 mile outside road course. 48F w/23 MPH wind gusts. Scale-up inspired by Herm and tempered by Brian Mackenzie (who suggested it would be better for me to gradually progress to the heavier vest weights - so glad I listened!). My thanks to both!

Thanks Pony...i love you sist you are wonderfull s'morelle send you big baby hugs she loves aunt Pony =)

m/6'/190/27

24:40*

*Outside with ills and strong headwind. Not an excuse. Just saying.

26:08

as rx'd on the treadmill

27:50

That sucked. I haven't run that far in a while and I was sucking wind. Definately need to improve that time.

bw 252.5
3x10x185 bench
29:33 for 5km run

Finally, a nice day outside.

31:53.3

22:33

Where oh where did my cardiovascular endurance go?!?! :(

#173 Re the Vibram Fivefingers-- Yes, the Injinji toe socks will definitely help with the grit problem. I have a pair of the Classics that I use for hiking and they work fine with the socks.

as rx'd
23.50

wow, just looked at the posting from the pullup/rope climb day and saw that my time was less than speal's. well in his post it did seem that he may have had a couple drinks and sounded like he didnt push like he always does. never-the-less this was my goal since i started xfit, and folks there we have it. speal 3498 (estimated wod count), cory 1. woohoo. (speal could woop me at any wod any day still...)

22:00 even on a cold Fayetteville, NC morning.

22:13. Windy outside.

m/42/165/6'

21:50 (last time: 23:54 )

f/33/135/5'6"
42:05

26:46

First run since November without ice cleats. Trail was in bad shape for the most part. Lots of large puddles, some like small lakes, slush, snow and ice. Sucks but spring is close.

Not happy with time, but given conditions....

Thanks Lauren and Coach and the rest of the Team for all you do!

M/5'7"/170
Rowed 5Km
Time= 20:39
Can't break 20 to save my life... must be my short legs, lack of conditioning, lack of technique, etc.

22:03

First 5K since 2/08
33:55

far from pr, but still persevered through pain!

Ran the perimeter of the Notre Dame campus...5.0 km.

24:31

m/40/6'0"/190

treadmill

24:50

M/43/185#/5'9"
Sub 6250 row - 29:48

As RX'd
21:12

26:31
2 1/2 min better than last time
(25:30 still pr)

neighborhood 5k

lap 1 = 7:00
lap 2 = 7:06
lap 3 = 7:06

total = 21:12 as rx'd

perfect weather = Sunny 65 degrees

#285 Good Time!!! HAHAHAHA

wu: 10 burpees, 100 yd. jog, 10 sit-ups, 100 yd. jog, 10 squats, 100 yd. jog,
10 sit-ups, 100 yd. jog, 10 burpees

Time: 21:13 PR (21:43 last time)
I thought I could get sub 21. Next time. Still happy.

course: Start at corner of Parker & Walker. Walker => E. Main => Tolman => Ashland St. => Walker => railroad tracks

Will do this route next time to compare results.
Most of my routes have been different.

21:46

M/42/6-1/200

26:22

tour decatur route

I skipped the last two 5K so I decided that I better run it today.

27:19 (Better than last time but still not a PR)

This is actually the first time the 5K feel light and easy for me. I was able to breath comfortably throughout the run.

treadmill 2% incline - 22:50, was behind on WOD's did yesterdays today (SP, PP, PJ) and Monday's yesterday, those lunges probably didn't help my time today, next time shooting for 21!

New PR today!

Almost sub 30 min.

As RX: 30:08

5k run(12.5 laps)CSULB track: 24:40... not impressed... super windy, shoelace untied @ about lap 4, had to use the toilet half way through(from eating lentils, 2ond week on zone/paleo). thats my excuse! 23ish is my PR. shootin for sub 23min next time it comes around.

23:58

missed pr by 49 seconds.

So mapmyrun.com underestimated my run and when I checked it with my car odometer later I found that I did 3.45 miles in approx. 22 min. 30 sec. which I did the math on for 3.1 miles, and it comes out to about 20 min. 15 sec. I'm happy and thankful I had a pretty decent time (guess that's the benefit to being skinny, even if I can't lift a lot, which Crossfit is helping me to change) However, my gut completely rotted after the run and my LSD turned out to be a Long Slow Death in the restroom. Didn't meet pukie, but he sure knocked hard on my door. Great job everybody out there punching these WOD's down.
Stephen M/25/5'9"/135

Well, no surprise, running is still my worst event. I was embarrassingly slow again
BUT! I knocked over two minutes off of my 2-mile time over last time we did this
AND! did the whole thing without walking for the first time in a good long while.
Feels good.

23:05
PR

Walked 6ks for active rest week.

Weight 204#

Ooh, Stephen: don't use the car odometer if accuracy matters. Most cars will measure a bit long (reporting your speed slightly high) so you won't get a ticket due to miscalibration. My fairly new car says almost 30 mph while I'm being clocked by one of those 'how fast you are going' signs under 25 mph.

Not sure how much error that would be over just a few miles, but it has to be some.

33/F

As Rxed 33:29 (on treadmill at .5% incline)

Just getting back in to running since having kid #2 in January.

M/33/185

22:41

5k outside some hills very windy - learning the pose method (and dble unders -right now) some soreness in ankles any suggestions would be appreciated. Good run though!!

25:21

~5k from house to corner and back. nearly a minute faster than last time.

later,
b
m/32/5'8-1/2"/176

Eric Gohl, I made the pansy-waist, little girl decision of just doing it as Rx'ed (sans 40# vest), in light of having not run over 800m for the past 9 weeks. For that I feel like a wimp.

For the Rx'ed 22:51 5k I just ran, and being only 46 seconds off my PR... I feel like superman right now!

And...NO CRAMPS! I am ecstatic!!!

M/19/165

Ran 2 miles on the treadmill in 17 minutes. Calves were exploding, so I ran to the elipitical, knocked out a half mile in 3 minutes. Calves felt better, ran back to the treadmill and did the last .6 miles in 3.5 minutes.

As Rx'd (outside mapped run, all the way down Miller then all the way down Chisolm to church)
23:59

This is my worst time thus far, but first time outside dealing with some different terrain and a very strong wind blowing in my face the WHOLE way. From the knee down, my leg is in a ridiculous amount of aching pain. I don't know what I'm doing wrong but it sucked hobbling the rest of the way home. Rest day? Yes please...

Just wondering, I am not noticing any sub 18:00 5k's, is crossfit really effective in training for this type of run?

21:58 - 16 seconds slower than my best on this route set last october, however, ~ 3 minutes better than last time's aweful run.

Felt fast today was a little bummed it was not a PR but I'll take anything over last go-round...

Did a more extensive warmup this time - might have helped.

3.2 miles (approx. 5k)

40 mph winds (don't you just love it)
up and down hill

29:31

5'10/198 lb male

27:13

26:45 3.6 mil

24:57 very windy day
pace 4:59 km/m

as rx'd

20:41 (PR!)

3.1 on a treadmill with a 1% incline (supposedly simulates road conditions)

As rx'd:
17:53

21:15, and outside for the first time this year!

Tried to do the whole 5k, but ended up running 1.2 miles, then running/walking on and off for another 1.05 miles.

2.25 miles, total time: 27' 44"

Side note: Don't know if this crowd is hip to mapmyrun.com, but it's an extremely valuable resource, and has a nifty accompanying iPhone app, too. I used it to plot my run beforehand.

Scott

Just wondering, I am not noticing any sub 18:00 5k's, is crossfit really effective in training for this type of run?
Comment #308 - Posted by: Bawling at April 8, 2009 4:42 PM

I dunno, Bawling. How's your snatch?

20:32 PR! Beat my old time by 3 1/2 minutes! Even after doing Elizabeth this morning and running through hills this time

M/26/75'/210

Row 5k

21:32

as rx'ed 17:53

M/24/183

As Rx'd:
19:35 PR
I am really pumped about this.

M/34/200/6'2"
29:23
First 5k

Ran 5K
23:45
Wasn't feeling in the groove tonight

Worked technique for Back Squats,
Got up to 170 lbs. for 5 Reps. (PR)

I did a modified Mr. Joshua Hero WOD

5rds for time:

400m run
30 sit-ups
225lb deadlift, 10 reps

Time: 31'37"47

I've been doing CF for about two months now. I'm not sure if that is a good time or not, but it was one great workout. I tried to push myself as hard as I could. The run and sit-ups slowed me down. Next time I'll add some weight to the DLs.

As rx'd outside
a very sloooooooow 28:37 bout 4 min off pr

22:56 PR and first time outside!!!

Time: 22:43

About 50 s faster than last time. Felt about the same - running that much distance is not in my 'sweet spot', but I felt maybe a little better afterwards...today not as hot as last time (3/7).

Ambience: Nine Inch Nails, With Teeth

M/25/155/5'11

21:59

It's time for a fairly early...
***FRAT***

JroCk-
Man that has to be one of the cutest videos i've seen. Little Jackson has that fire breather look in his eyes :)

Stephen-
Yes, the triple WOD days suck quite a bit. It's a little challenge i decided to put myself through while the Qualifiers are going. On the first day of a cycle, I will add 2 Qualifier WODs to the day. It's going to be great when it's over lol.

onefastbird21-
Hope your oblique is feeling better. And saying a 19:42 time is measly is nonsense. I dream of hitting a time like that!

Tyler Scott-
Congrats on passing your test with flying colors! Told ya you'd have it in the bag :) No one will ever be able to thank you enough for the work you will now be doing. And on top of that, you kicked my butt on this run too!

Strong Lil Pony-
Dang, you almost had me today! I better get my rear in gear and figure out how to fix my running abilities (or lack thereof) pronto! And you thought you'd be alone at the Games??? Hahaha, not a chance! Life of the party!

Herm-
Double WOD with sketchy double-unders for the shoulder AND kicked my butt in the run (vest or not, no shame). Dude, that's so not fair! I need to step up to the plate and work harder...

s'more-
Man, I feel your pain. Maybe not as quite as bad, but it's there. We can suck at running together lol. It's a rest day now, so let those legs heal and I'll be doing the same!

All I can say is thank God tomorrow is a rest day.

40:06

300/M/78"/one-arm

21.58

m/35/154

as rx'd
22:55

22:00

treadmill @ 2%

22:17

38'18"93

15 pull up at 1 miles w/ water - 4'
water at 1.5 miles - 4'
15 pull ups at 2.5 miles w/ water - 4'

23 mins (7:25/mile)

M/25/157

M/32/175
Did not push enough! 27:27

23:40 - PR by 1:26.

22:36

26:40
(13:00 at half way)

Hey #204 Kamper: where are you running around Denver? I live out by the airport and am looking for some good runs to do now that spring's here. I'm still working on familiarizing myself with the area so any ideas would be greatly appreciated!

Row 5K - at CrossFit All In
20:56 - gotta new rower so I had to sub it!

21:10

sub 20 next time

M/44/67"/171

5K - 23:33. About 45 seconds slower than PR, but 40 seconds faster than 090307.

31:17 - phew, I actually made it the full 5K this time, though!

Now at least I have a starting point to improve upon.

Day 8 of 100 day burpee challenge. Oh yeah!

F/27/5'7"/150

F/38/138ish/5'4"

Watch stopped near the end of the run. Mp3 player's song was at 32:40. Felt like I went faster than that. Done on the "in town" course.
A for effort.

29/M/6'/191

5K 29:50
farthest i've run in about a year

m/48/177

Travel Day - On business in Washington, DC

Took a 3 mile run including a stop at the Lincoln Memorial to read the Gettysburg Address and Lincoln's Second Inaugural Address. Lots of down time waiting for lights and traffic. Didn't even time my run - just thought about how fortunate I am to live in America and the price that was (and still is being) paid for my freedom.

m/22/6'2/205

This is was a tuff one.

23:15 first time doing it so PR by default. how about a well deserved rest day tomorrow?

19:05

M/34/190/6'2"

22:43

M/25/6'1/175

w/u: Row 500 M

WOD: as rx'd

21.45

Ran on treadmill at 1.0 grade and 8.5 speed. Kicked it up to 9.5 for the last 400 M. Beat my previous time of 22.30; however, still off my race time of 20.45 in October.

46/M/6'/185

5K TIME: 21:36

ROLLING WITH ONE STEEP HILL.

LIFE, LOVE AND LAUGHTER

YESTERDAY...

SHOULDER PRESS MAX @ 145 X 1
PUSH PRESS MAX @ 185 X 3
PUSH JERK MAX @ 190 X 5

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

30/m/198

22:55 on the treadmill.

28:20 on the treadmill

changed my breathing technique to help stop the side stich and my knees were killing me. Not sure if I was concentrating too much on my breathing that I lost track of my running technique.

47 - 6' = 210#

Rowed a 5K

19:12

At the firehouse 36

F/45/5'2"/126ish

Unable to run still due to ankle injury. Thought I'd attempt 5k on the C2 rower. Switched to 2 x 2k with 3 min rest in between. Focused on form. Followed with 1 hr core conditioning class.

5K Row

Time 24:48

If you haven't already, check out:

Mapmyrun.com

You can trace out a 5k or any other distance for the roads on your street, so you don't have to guess the distance

Hey Strong Lil Pony,

Thanks for the encouragement, I will keep on keepin' on!
CrossFit has been fabulous and I've enjoyed reading all the great comments over the past few months. Quite a fine, strong and determined bunch of folks!

3.0 mi = 22:23

3.12 mi = 5k = 23:06

Treadmill 8.0 mi+

5k-22:49 My last time was a bit faster but I do not think I ran the whole 3.2 miles. This time I did for sure and it about killed me. Ran with a friend who kept me chasing the whole time...Thinking about trying crossfit football!

Had a horrible run time, but my form was good and my ankles and knees where good.

m\27\6'3\240

31.40

F/26/5'8/170

Oof.

I have to keep in mind -- this is my second running workout since I had the baby, and really my second run in 10 months or so. I didn't run at all during the pregnancy.

29:35 -- with quite a bit of walking. Tough for my ego, because I put in sub-21 5ks this time last year. Ohvell. :-p Nowhere to go from here but faster!

forgot the stop watch. but i ran up hill 2.5 km and down 2.5 in very close to 20 min

cfwu x2

22:41 as rx'd

27 min

#64 JroCk - Baby Jack is a precious little fighter...Add your strong hands and gentle voice = tear jerker. Thank you for sharing your video ~

#92 Pony ~ A slug? and #146 Fit Mom ~ A turtle?
Yeah...not so much!!

Run 5K - Outside, hilly course with head winds on the flip flop. I concentrated on previous coaching from my 8 year old granddaughter, Rielly..."Take small steps going downhill. Lean into the wind..." And in my minds eye was Baby JroCk.....

37:00 PR by :02 Last 5K was 1/11/09 on TM

Then, yesterday's WOD ~ 5 Rounds
SPx1 50#, 55#, 60# (tied < PR), 65# (F), 65# (F)
PPx3 65#, 70#, 75# (PR by 5#), 80# (F), 80# (F)
PJx5 45#, 55# (PR), 60# (PR), 65#x4, 65# (PR by 15#)

#227 PB ~ Not quite the same order as suggested!

3-2-1 Go Rest!

F58/137/5'2"(almost)

I'm training for a mini triathlon so i mixed it up a bit.

35 dead hang chins.
2k bike
3k run 14:38
the time is just for the run. I didn't record total time.

m/27/5'6"/190

In response to #308:

I did nothing but crossfit (and even skipped the 5k and 10k days due to knees) for four full months prior to my last PFT and dropped my 3 mile run time by 1.5 minutes, from 23 to 21:30. Granted that's no sub-18 minute run but the fastest I ever ran the 3 mile was 19:10 at OCS when all we do is PT, run, PT and then run some more. If I keep that up I'll run the next one in 20. Not tooting my horn but displaying the fact that crossfit definitely helps you train for a 5k.

33/F/5'10"/155

5k - abysmal time. That sucked.

Evening, time for redemption:

Back squat singles
198
220
230 PR
240 PR
245 PR
250 PR

finished 28 pounds over previous PR

20:56*

*Turns out the distance was only 3 miles, so although this is still a 45-second improvement over my last attempt, it's not a valid 5K time. At my pace, 5K would have been ~21:26.

5K Row

18:24

modified wu

5k - 28:52(pr) maybe I might be 400m off. did on track possibly lost count of laps

30 minute run around NetApp. ~5k.

33/M/6'00/183

5k Run

23:49
Ugh.

(Neighborhood 5k course)

Only upside was the beautiful Florida weather.

24:00 for 5.01k

On the treadmilll w/ a 1.0 incline

Did 13k/h until 3k, then down to 11k/h until 4k, then back to 13k/h until 4.5k, then finished at 14.5k/h

Stopped twice briefly to mess w/ my iPod (didn't stop the clock)

First time I've actually done any distance in 10-12 months

21:22:56

Warm-up:
3 rounds of "Cindy" not for time

WOD:
Did "Nate" today
AMRAP in 20 Minutes:
2 muscle-ups (subbed 5 regular dips)
4 HSPU
8 65-pound DB swings (no kettlebells)

Then:
4 x 12 hanging straight-leg raises

Rx: 25:31

subbed 5k row 19:55(pr) 1st sub 20:00!

28:40

M/29/6'/190

19:57

Fn amazing video, story, message...

CFSB wk 6 FS, 5x3 105, 125, 135, 140, 145 (2) BS 155 x8

No improvement on FS in the last 3 wks.

M / 31 / 5'11 / 230

Had to use Eliptical... went 30min at 10/1... kept the pace at 200.

Pretty Upset.

Ran outside - 22:21 (Wash Park)

Wanted to break 22, but got a cramp at .75 and it never left.
ugh.

17:05 as Rx. Flat course.
400m splits:
1:13- 134
1:18- 150
1:21- 155
1:29- 156 (5:21 mile)
1:12- 156
1:25- 156
1:19- 154
1:22- 155 (5:28 mile)
1:25- 154
1:20- 156
1:29- 158
1:24- 158 (5:46 mile)
0:39- 159 17:05 total

Burgener Warm up**** and Hand stand Practice
Stretch

****Attended the Olympic Lifting Clinic at CrossFit Newport Beach led by Sage Burgener last Saturday. Sage is rad. It was excellent and a GREAT value at $100. THANKS also to Melissa and the instructors there for an extremely hospitable environment and for the WOD they let us join in after the clinic.

"Dating Sage"
5x:
10 snatch 95#
15 pull ups
20 thrusters 95 #

reps as Rx, 65#: 22:05 Painfully exciting!

35/M/150

23:14 Treadmill

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

Sub row 5K due to dark: 20:08 PR
Foam roll after
Compared to 090307 row 5K: 20:23 previous PR

raining.
ran 4 miles r/t to mailbox.
pose is coming along.

5k
24:33
F_32/118

Fit Mom, I think I get the turtle title ;)

Last time it was 3.28 miles in 38:20 (March 8)
This time: 3.2 miles in 34:45

I really enjoyed listening to GirlTalk on the way, watching the sun go down over the hills and seeing the moon come up through the rainclouds.

21:01, got some good hills

"...Thoughts?"

Comment #219 - Posted by: Ransom at April 8, 2009 1:06 PM

Combine yesterday's and today's.

SATURDAY 080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Herm: That's a great wod you just put together, nice work.

Run: 5k
26:12
Hilly trail run. Legs weighed a ton and was just super slow today. Culprit is lack of sleep.

On xtrainer back too sore to run
5k = 24:49

"...I really enjoyed listening to GirlTalk on the way, watching the sun go down over the hills and seeing the moon come up through the rainclouds."

Comment #394 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at April 8, 2009 7:58 PM

I want to do a WOD like THAT!!!

26:51

31:15 treadmill globo gym, knee pain at 2.25

If you haven't read the latest Journal article titled "Crossfitters, Be Nice", you should.

Great work Mike, I agree 100%

25:55 on treadmill - PR!

Herm...mmm i reemember that WOD that wod show me 7 month ago how hard is crossfit i reemember that day i said "just 95 pounds??? And only 21 haha!!! Piece of cake!!!" yeah right i almost puke i couldn't belive it i was the strongest dude on shoulder press and those 95 pounds were killing me hahaha!!! Since that day i understand how weak i am

29:45
First time to break 30 mins.

Didn't get to run today, will try to get some tomorrow.

Scott/m/49/6'/210

28:14
Legs still feeling the lunges.

2413
Not too impressive, first wod in almost 3 months. Felt good to run again after injury.

22:38

* run was a bit longer than 5k

M/24/160#/5'7"

Made up yesterday's workout and did half of todays

Yesterday WOD
CFwu w/ L-PU and HSPU x 5
WU 45# x 5 on each exercise
SP - 115#, 135#, 145#, 150#(P.PR), 155# (PR) increase by 10# next time)
PP - 125#, 135#, 145#, 155#(P.PR), 160# (PR)
PJ - 135#, 140#, 150#,(P.PR) 160#(PR), 165#F(x3)

Today WOD
Rowed 3125m (2.5 K) in 16:41

24/m/155/5'11"

I wasn't feeling the 5k today, I really wanted to do a metcon, so I did Jackie++ (Jackie plus the extra rounds prescribed in CFJ 27 "The New Girls")

Jackie, for time:
* Row 1,000 meters
* Thrusters 45 pounds, 50 reps
* 30 pull-ups
10:24

Jackie++
* Row 500 meters
* Thrusters 45 pounds, 25 reps
* 15 pull-ups

* Row 250 meters
* Thrusters 45 pounds, 15 reps
* 10 pull-ups
23:06

I've also been regularly using Adam R's 21-15-9.com - http://21-15-9.com/users/10/calendar/4/8/2009

24:09

Haven't ran a 5K in a while. Wanted 7 min miles atleast, but I'll take what I can get! Enjoyed it anyway. I'm just glad it's warm here!

m/39/5'4"/140

5K on neighborhood streets
24:13

worst showing ever...

at the hotel after pasta dinner.

30:31

get it next time

31/m/6'1"/249

5k row

19:27

F/30/5'6"/130
20:29 on a fairly flat course around the gym.

M 34 / 175 / 6'2.5"
As RX'd
22:42

1. km 4:24 (quite flat)
2. km 5:38 (88m = 290 ft ascent)
3. km 4:30 (about 60 ft descent)
4. km 3:58 (about 230 ft descent)
5. km 4:12 (quite flat)

(PR on this course is 21:56.
This was my first time running outdoors since December.
Still a bit icy.)

Did my first Grace as RX'd earlier in the day: 6:42.

MGySgt. USMC M/47/6'2"/198

Took my boys out for this one in the river. Didn't time ourselves other than knowing we were out and about for 1 hour & 10 minutes.

Felt good being able to open up a few times after being under the weather for a while. Pose all the way, yes even in the soft sand.

OooRahh CrossFit

Union III treadmill w/) degree plane: 17:09
Go for sub 17 next time (10.5mph or greater).

20:32 I'll be under 20 next time.

23/m/172lbs/70"
Run 5k on ice

21:50
maybe next 5k the all the ice will be gone up here, I am hoping the time will drop then.

as rx'd

22:54

Last time 22:47

40/M/185lbs/71"
Treadmill, 1% grade, Kandahar
21:36

Not unhappy, but I am aiming for a sub-20 minute 5km race on Mother's Day... Was only at about 88% of max HR, so there is some capacity left... I hope.

m35/170/5'8"

26:08

WOD - 20:59 [50y/m/10st12/70"]

Did a great job on this WOD; last time only ran 4.65K finishing in 23:24. Today ran a full 5K in 24:35.

m/30/162

24:33 not as fast as my last run. Must not of had the mojo with me. Good job pukie, way to fight through the shin splints. Pebble, i havent seen your post yet but i know you prob killed me.

26:38 trail run.

22:00

M/39/175/6'

Swim - 300m 7:30
then
5K run - 22:51

Sprint Tri June 21
Swim then run evertime a run comes up for the WOD

right knee extremely sore after push jerks-felt strained-taking the day off

m/31/5'9"/169

26:01 (PR by 1:03)

29:54. It was my first time trying a 5K outside instead of on a treadmill, and I wasn't gassed at the end - finished the last couple hundred feet at a sprint. Now that I know I can go harder, this time'll drop quick.

M/34/160

In my VFFs, treadmill on 1% grade.

21:05

Damn treadmill got so hot it gave me blisters!

28:51

Weather outside was miserable, inside gym = not as miserable so 5 K on treadmill (at 5% grade to compensate).

Time: 22:34

M/37/208

Mark = 25:48

CFWU- minus pu's
33.04

M/24/5'8"/155 lbs

As Rx'd

Ran outside

Time: 24:16

Average mile pace: 7:46

Passed on this due to swollen left knee. Will do elliptical tonight to compensate.

23:56 I went out a little fast and was dragging for the last half mile.

M 34/141/5'7"

As rx'd: 19:16

21:27, pr by 1:50

I had a great run this morning. I have been working on more distance training in addition to my crossfit, to prepare for some adventure races this summer in the Rockies, and the Saint George marathon in the fall.

Previous 25:24

Today: 23:04 (PR)

Smashed old PR I really gave it my all today. I would love to get in the 22 or 21 min range but I think that will take some more work.

34:38 took 1 minute 17 seconds off of last months 5k

in that tug of war picture, louie simmons is on the other end of the rope, holding it with one hand and using his other hand to snap the photo.

21:30

29:27

3 mile on 400m outdoor track: 22:38

nice leisurely 5K run with wife. Beutiful day!

22:31

28 yo male/185lbs/ 5'8

warmed up for 1/2 mile and then got bored after 2 miles. Finished the two in about 14:00. Then did Crossfit FB WOD with the max reps of 135lb bench and pullups. Ended up with 20, 18, 10, 15 bench and 20, 15, 10, 15 on pullups.

F/22/5'6"/120

26:41. My last 5K was 30:30 so I shaved 4 minutes off my time. Hilly run and a killer hill right before my last 400m.

F/23/5'6/120

26:41

Hilly, windy and I shaved 4 minutes off my last 5K. Feels good to run outside again.

Run/walk 2 miles
Time 32 minutes

21:44 on treadmill

m/41/200/5'11"

Did 1.5 mile walk 2 hours before the run. No other warm up.

Ran 2 miles in 24:00. Legs from knees down felt bad so I cut the run short. I haven't run since last May anything longer than 800M.

Really nice day. About 60F outside and sunny.

21::45

First time to run a timed 5K in a long time...6 years.
Just started CF with Monday workout. This is pretty cool!

Anyone in Virginia Beach, VA want to train with me?

Watch malfunction so i think it was around 24:00 minutes give or take

21:45 PR

got no running shoes, thus...

5k row = 19:37.5

Between 35.5 and 37 minutes.... my watch stopped by accident. Running is clearly not my forte.

a little late posting my times, but oh well...

25:58

my first 5k, so next time should be better

m/32/230/69"

25:50 (PR by 3:08)

m/24/6'1''/185
22:10 pr

44/m/166

5.7 miles
57:55

running, swimming, triathloning

2 miles in 13:38

Not feeling very well today & didn't have a full 5K in me. Happy I did something at all.

m/34/218/6"0

almost as Rx'ed, course was actually 3.08 miles

time: 31:16

man, I am a SLOW runner.

20:19

F/36/5'2"/108

as Rx: 30:13 PR by 2:18

outside road course: 3.48 mile

subbed 5K row

21:31

5k run 23:44
43/m/198lbs

M/28/216

24'07

F/41/130

33:06 outside

24:39

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

25:15

40/5'8"/179lbs

26:10 on treadmill-aint great but getting better!

Just got a C2!! Subbed 5K row. First 5K row ever. I HATE THE C2! ....well not really, it's awesome! I really thought I was going to quit about 6 different times.

18:52(PR)at a damper of 4, I think that's a good setting for me?

Avg 500m was between 1:50-2:00 for the most part.

For when I refer back to this "Compare to" date, and wonder why I didn't post...this WOD fell on my rest day! And during the time frame when running jacks up my hamstring. New modality added this week - weekly ultrasound. Hopefully that will break the heal-reinjure-cycle!

21:29 about :20 slower; ahead of pace through 4k and caught terrible cramp last 1k

m/40/67"/186#

5.27k for time of 00:26:31

20:40
on a 400m track

33/m/160

5k 7:30/mile on treadmill

24:08

m/37/5'11'/185

20:38

as rx'd

M/40y/68"/157#
5K Run
LAST TIME: 29:30
THIS TIME: 27:00

I wanted to push a little harder but there were a few characters in the hood and so I kept some energy in reserve.

M/45/5'11"/190

22:03 on treadmill

M/29/6'3/175

25:02

21:57, 10 seconds slower

M/49/151/1-1-06

DL 3 x 5

235 x 5
255 x 5
265 x 3F (Form degradation, shut down)

SP 95/100/105/110/115
PP 100/105/110/115/120
PJ 95/95/9...PPHHTTTT

As Dale would say, out of airspeed, out of fuel, and out of ideas...

Roughly 30:00, had to use a Ipod timer

26m/200

as rx'd
25:00

25:06 PR

M/28/6'1"/210

1st 5K
22:42

m/29/5'11"/180

On the treadmill with incline at 1.0 to 1.5

19:45

20:05 on a muddy day in iraq.

on treadmill

27:58--30 seconds faster than last time

26:37

M/23/170/6'

24:06.

First 5K, did it at a school on grass. Took a few 10-15 sec walking breaks.

26:40 treadmill 1% incline

prev
09 march 09 30:12

24:48

5 min post CFT

i PRed by 30 seconds! ha! but a PR is a PR.
24:44
my goal was sub 25:00 so i beat my goal.
used Nike+ iPod thingy. love that thingy.

M/40/175/5'11

5K run

26:22:41

Ran around township small hilly route.

Worked on the Pose technique.Felt good breathing wise,minor achilles soreness which started in the right hand side midway then left hand side.

first time 5k
f/5'2"/108
34.10

achillies hurt
20 minutes no X-Trainer

28/m/192

23:24
Run was only 2.6 miles. I messed up when calculating it.

m/30/6/195

26:44

PR is 26:18

26:29

USMC COMPANY PT
3 MILE RUN WITH STOPS EVERY MILE TO DO CALLESTENICS

5k in San Francisco, from Ferry Building to Fisherman's Wharf and back during sunrise. As much as I hate running, this one was pretty awesome.

22:32

M/29/5'11"/225

~30:00

I took my dog on this one, thinking that he's usually energetic enough to pull me along and get me a PR. 15 minutes in he was beat and walked the last of it slowly and I stopped keeping time.

26:12

20:06 as Rx'd 1% grade on treadmill.

23:32

70 deg F
25:00
Schriever running path - 2 loops

33:56

25:03

35/M/162/71”
22:16 outside on relatively flat course

28:40

subbed 5k row for run. Time: 19:50. Previous workout: 19:50. Well, at least I didn't get slower.

28:40

22:10

23:45 off the pace this time

32/M/6'4"/228lbs

I had a tibial plateau fracture several years ago, doctor told me it was the worst thing one could do to their knee, way worse than ACL/MCL etc... I was told I am not allowed to run so I decided to do the 5K on a concept2 rower. 5K at 19:43. Just started working out again so hopefully will get this down, aiming for sub 16:00.

21:12

done on 090410
CFWU1

5 K Road Route

23:41

Then CFT - posted there

WOD Run 5k
about 24 mins,18.30 the last time.my calf went again after about 3.5 k,so i hobbled the last 1.5k,shouldnae really have done this but i thought calf had cleared up as there was no pain for a day or so,obviously not enough time to clear up completely,so i'm hoping no runs in the wods soon.

25:00

Home to Glade Road & back

first 5k
33 min

neighborhood 5k (4/10/09)

lap 1 = 6:59
lap 2 = 7:08
lap 3 = 7:20

total = 21:27 as rx'd

M/58/6-2/204
treadmill, 0.5 incline
25:23

5 k (done on 4/11/09)

22:35 ~18 sec faster than last time

I did it I PR by 2 min.
23:18
Station 1.
the first lap was 7.5
the rest of the time I held it at 8.0mph
the last 800 meters I sped up a little
It was legit I did not stop once
Yeah
aka tito
kirk rangel

20:42

25:07

5K SUB Elliptical

28:00
------------------------
Compare to 090307

27:34

approx 5 k. up & down pittsfield street.....

25:43

24:29 (pr)

Happy Easter to everyone in Crossfit land!

Arise & Run....21:30 not my best

M/33/200lbs.

M/26/6"/175

subbed with intervals. 2 800's, 6 400's and 4 200's I didnt have a stopwatch.

Theresa: row'd 5k 23:04 (not bad)

f/25/5'9

22:57

m/30/159

22:30

still 2.5 minutes behind my PR...just gotta have the weather to run more. I know this will come down in the next few months.

22:21

22.m.135.65"

as rx'd
28:06 (Street)

Last Time (Treadmill):
21.27? @8.6 for 2.90 miles the rest 11

Last Time (Lot):
24:3x

m/44/6'2/170

Last time I didn't make it the full three miles (2.7 miles = 27 minutes)

This time, completed 3 miles in 29:35

On Treadmill

32/m/6'2"/205

Ran 2 hours after Easter dinner, in which I ate entirely too much.

22:26

Mile splits were 7:29, 7:12, and 6:56.

Phil 4:13

C-
row'd 5K
21:34

24.51 (PR) from 27.27

from home

23:20

28YOM
5'10''
190#

WOD as Rx'd:

19:32 on a treadmill. I hate treadmills.

used favoriterun.com to map a 5k. nice and hilly. slow time 24:24.

24:06 outside

20:38

26:39

M/37/5'8/159

M/26/5'9"/168

Ran this with my dog this afternoon and he pulled me the whole way and was ready for more.
I didnt time it but im guessing around 24-25min

m/36/6'4"/95.5kg

5km on treadmill

21:51

treadmill 11.00
last 300 m 12.00
27.17!

as rx'd:

23.44

1st CF 5K

23.01 Treadmill

Pain: 7/10

5k treadmill
23.30

25:23
M/48/185#/72"
Did not push as hard as I could have.

19:45 as Rx'd in Vibrams. Split open big toe...ow

Athletics oval

27:40

cfwu
28:58

On treadmill 1% grade

31:12

M/33/195

31:12

M/33/195

Did 1.5 miles with unit. All I had time for today.

21.30 on treadmill - PR I believe. Go Zone diet!

Prior runs are:
8/20/08 - 22.56
9/24/08 - 23.24 outside
10/12/08 - 22.23

22:38

3.13 miles on treadmill

47 / 175

28:20 - ran outside, not bad for me

@roundpville

25:50 on easter day

pathetic performance

[PR 23:12]

D
treadmill
1/2 mile @ 6mph
2-1/4 mile @ 6.5mph
finish @ 7mph

W
6mph

27:11 at BAF

m/48/175

24:40 (beat previous time by 15 sec)

USMC PFT last Friday (3m): 18:52

31/M/190

as rx'd - 23:24(PR)

Took a totally different approach this time. Normally I'd start out around 7.3mph and work up to around 9mph on my last mile.

This time I started out at 8.0 and did 8.2 on my last mile and then increased to 10.0 on the last .2 mile. Very satisfied with the results.

Had to walk a little because of back
As rx'd
30:25

18:27 (Wrigley Start Early Run 5k)

not my best effort tired from morning swim and running up and down 8 flights of stairs for training.
26:42

M/25yo/5'2"/155

6'3" 198lb m

8.56 miles
65:45

7:41 min/mile pace

2 x 10 deadlifts @ 100lbs to finish

rowed 5k in 19.40

34 yom 204 lbs

3 mi-28:00
3.1 mi-29:08 On treadmill at .5% incline

25:53

Additional:
max pull ups 11
max sit ups in 2:00 - 50

Around the lake
28:42

CFWU x 3 Std,
Clean up from prev week(s); off of 5 x 21 #95 SDHP/Ring dips

Hamstrings very tight.

24:45; 1 min 20 slower than last time. No gas.

m/35/5'9/176
Did at Kristin's parents. Forgot to write down time. Think it was 23:30
3/7: 23:28
1/10: 23:40
11/21: 22:40
10/22: 24:02
9/19: 24:14
8/8: 23:21-Myrtle Beach
2/16: 22:40

25:38

Meyer 2.8 at fenton park from volleyball court
roadand trail flooded
Charley ans me in 26:20

28:39

23:13

4.4 Km en 32:00
5.0 Km en 31:58 (6.0)cassé à 22:00 (5.7)

4km en 29 min
Cool down 2x5 false grip pull-ups
3 handstand attempt between each sets

28:53