5k.......! YEAH

Heroes never forgotten ... God Bless

.....I will be doing the "Murph" Tomorrow....RIP

I too am going to murph 2morrow

Man I'm tearing up the track... I just wish it was from my speed vs. frequency.

Let us get some and remember along the way all the heroes who have sacrificed to give us such a special day... and future.

In honor... 5K Hero run. A run to remember...

Got to love a good 'ol 5K!

Forget the 5K. Remember the Heroes. My buddies and I are doing Murph tomorrow.

no you dont have to love a good ol 5k ahhhhh!!!!!
def not looking forward to tmrw...

Wow that was really really sad... God Bless

God bless each one of them.

No 5K for us. About 20 of us each doing hero wod of choice. Skip the run and join in.

my hart bleeds for ALL people who die fighting for what the believe in. on both sides of the trenches. when we kill, we fail... all of us.

RIP

Well this is not good for me...I have some pain on one of my shins, so I cant run, I think I would rest for every runing wod for at least a month or so..

Which could be a good substitute for run??...Row could be a good one??...On past days I have been rowing half of the prescribed runing wods

I will need some help...

Thanks!!!

I'm in for Murph at dawn...

Thank you Cross Fit for the video tribute to our heroes, it was moving, heartfelt and without a doubt appropriate. God Bless them and all our fighting men and women

Sat-

7 rounds, 95# all:
7 DL
7 Cleans
3 PR
= 19:47

Sun am-

4 Rounds:
480m run
50 squats
= 12:47
With 400m track should be able to beat my time of 12:12. This was a longer run loop but worked out ok.

Sunday pm- CFT
SP 85
DL 240
BS 190
= 515

Sometimes I love strenth wods, sometimes I am scared of them. Tonight I was actually scared, lol. Would have loved a spotter on BS which was the lift that was really freaking me out tonight. Last time on ME DL I had a trainer come slap on more wt and kept giving me a smile and the thumbs up everytime. It is amazing how a little encouragement helps. I missed it tonight for sure!
Erin

We just concluded "Heroes Week" at CrossFit Bogota (www.crossfitbogota.com) with Murph. It's a holiday weekend here to, but seven of us were around to complete the week to honor these fine young men, and countless others, who sacrificed so much. Thank you, RIP.

As RX'd
50:52 - Ernesto
40:25 - Tomas
39:56 - Geoff (w/ 26lb vest)

Non-RX'd
38:01 - Elaine (jumping pull-ups)
32:51 - Julio (mini-Murph)
12:58 - Vicky (Smurph, sub walking lunges for runs due to recovering broken foot, jumping pull-ups)
14:00 - Adriana (Smurph, jumping pull-ups)

This was Adriana's first CF WOD, and yes, she was back for today's WOD.

#12 Patrik:
Not me. And not in this war. This is our Memorial Day. God Bless OUR fallen and bring comfort to their families.

To the rest of the guys and gals serving overseas, stay safe and God Bless.

~H
Iraq

God bless our troops. It's definitely a hero day for me as well...AFTER the CF total. Did not get to WOD today.

Congrats to FitMom for qualifying for the CF Games!

Received and watched 'Every Second Counts'. Awesome job Sevan and Carey!

Thanks to all those who have served past, present, future.

I usually don't get excited about runs, but this is exactly what I need today. Thanks Coach!!!

Al-Hillah, Iraq crew will smash this!!!

Oops... I wasn't visiting WA... It should have read 'visiting Cookie' ...lucky me :)

5k jog with pram and 2 kids - about 40mins.

Humbling video. Thoughts are with the families of those who have fallen.

Get in and get some people.

FRAT - Go hard

thanks to everyone who serves and has served. RIP all those who have sacrificed for us.

get some!

tear it up FRAT!

great heroes video...rip to all those who have sacrificed. Thank you for your service.

Whatever you do today, a hero WOD, a 5k run a set of situps in your living room, for that time, do it for them, not for you. That's my plan. My prayers to the families they left behind.

Sweet. I was looking forward to a 5k.

CONGRATS TO FitMom!! You ROCK HARD Kim! Rookie - awesome running with the kiddlettes in tow!! It will be an honor to run my 5k in honor on those who sacrificed for our country. GO FRAT GO!

Did it on Sunday instead of Monday.

28:00. Just a nice, slow jog.

as rxd
23:21
allot of hills not my pr. PR is 22:06 way off from that today

ANYONE IN SACRAMENTO AREA GET OUT TO THE BUZZ OATES NO EXCUSES 5K AT WILLIAM LAND PARK

Hey FITMOM congrats!!!! I knew it girl you become SO strong....big hugs lady for you and fitmom's mom

Excellent tribute video for those that have given the ultimate sacrifice. Please honor our brothers and sisters this Memorial Day.

CrossFit LA is in for "Murph" tomorrow. We won't ever forget... Thank you all for your sacrifice.

I literally just finished the book "Lone Survivor"

I didn't realize how perfectly appropriate my timing was.

A huge thank you to all of those who have risked their lives for the country we all love and cherish.

God Bless.

Actually gaydar, if you zoom you can see we both have hairy legs. My hair is just blond =]

Doing "AQUA MURPH" tomorrow, start by swimming 1000 meters then MURPH then end with 1000. also enough with the crying over people getting smoked on the other side, realize that this is a battle of good versus evil and while America has made mistakes we are overall a noble and good country and some people in this world need to be smoked. Dont forget what we did in World War 2, we used nukes and rightfully so, to prevent further loss of American lives. If you need anymore info just google Neville Chamberlain and what his pacifism led to. Thanks to all the vets past and present.

23:08 at Camp Buehring Kuwait for the Memorial Day Fun Run.

Did Mondays 5k on Sunday night. 19:08 rx. Our pain is nothing compared to the sacrifice of our fallen heros. Thank you to all the vets. I proudly support you all.

fat tony - good to see you back
Cookie - cheers. tough going up hills pushing 40kgs extra
FitMOM - Awesome. cant wait to see you ILC. great work

Dennis M - that book is such an inspiration. makes you look at life completely differently and how good some people have got it. people take a lot of things for granted

24:31

Thanks goes out to all US troops for serving. God Bless all that have fallen. Patrik #12, I respect your feeling. but remember on Memorial day it the American soldier's that fought and died for your right to write that in this country.

M/24/172

Memorial Day 5k - Mosul, Iraq
20:30 - 4th place

Crossfit has done an awesome job making sure that these true heroes’ are not forgotten! Thank God for Crossfit, and these truly amazing Heroes who have kept our country safe. This community will never forget you!

#37. Dude, your comment frightens me on so many levels.

We can support our troops and those on the side we fight and still regret the people who die on both sides. Might without compassion is not a recipe for long term success.

Amazing video and tribute to the heroes who have gave their lives in the line of duty. God speed to our troops, LE, firefighters, and other that serve and protect us.

Rest in peace brothers

crossfit hero's====INCREDIBLE!!!! may they all rest in peace and thank them for their duty to and for all of us!!!!

18:56. Didn't do yesterday's strength WOD- unfortunately I don't have the facilities- but still got plenty bruises from eskrima practice!

and yes, forgot to mention RIP all fallen soldiers, particularly the CF ones

48/m/6'/204/week 29 CF

CFT: I kept the reps slightly higher as I am cautious regarding possible injuries with singles.

Squats 275 x 3 reps
OH press 135 x 2 reps
DL 280 x 3 reps

All are PR's for this many reps.

Then ran 5k on a hilly course in 25:35.

RIP Heroes

5K is perfect for Memorial Day since the gyms are closed anyways!

After that, Memorial Day Picnic!

M/27/200/72

5K ROW 21:08
worked on hspu and kettlebell swings

never forget....
have an honorable memorial day....
thanks to crossfit and all the heroes.

M/24/5'9"/198

5K run...yeah I needed that. To pay tribute to our fallen heros, I ran it in 20# body armor.

CFWU X 3

Time: 26:28

DO WORK!!!

22:53

That hilarious, Fit Mom turned out to be the Kim I counted reps for at the qualifiers while she absolutely slaughtered WOD #3:

10-9-8-7-6-5-4-3-2-1 reps each of
-Power Clean (105lbs)
-Pull-ups (mandatory chest to bar)
-16kg Kettlebell Swings

Right out of the gate this crazy Fit Mom rampaged through her first set of 10 Power cleans and then ended up pulling so d@mn hard on the pull-ups she was literally getting contact with her stomach/pelvis through the first round. It was insane, I can only imagine how mentally crushed her competition must have been after watching that, hopefully someone got a video or some images from that round.

Kim's family/crew was also awesome and basically rabbid with support, but who wants it any other way. 17th to 2nd just like that.
Congratulations, Kim, hopefully some of us from the Stable will get out to watch and cheer for you.

26min for 5k

5K 24:41

Not my best by far, but I'm doing Murph when I get off work tonight to make up for it.

With all the support CF gives the armed forces, I can't believe the WOD wasn't a Hero on Memorial Day.

Post 36..."smoked and nuked"? You make it sound like a comic book.

5 k, yuk, I'm a sprinter. Did it anyway. 19:45.

I am smashed.

http://www.endlesshumanpotential.com

As Rx'd Ran a very hilly course:

20:49

http://connect.garmin.com/activity/6118601

Ran a 5k race on May 17th in 17:52 for 6th place
Cross fit + CF endurance works

24:45

Guess I may as well join in the fun and do the Murph when I get back from work as well! 13 hour shift, bad times. I have a lot of respect for those who've sacrificed themselves for their country and the cause of good. Rest in peace.

Wearing VFF. Fastest and easiest 5km yet.

Time: 25'57"

F/33/62kg

I usually send this at christmas but today is another good day. Thanks all.

A Different Christmas Poem
The embers glowed softly, and in their dim light, I gazed round the room and I cherished the sight.
My wife was asleep, her head on my chest, My daughter beside me, angelic in rest.

Outside the snow fell, a blanket of white, Transforming the yard to a winter delight.
The sparkling lights in the tree I believe, Completed the magic that was Christmas Eve.

My eyelids were heavy, my breathing was deep, Secure and surrounded by love I would sleep.
In perfect contentment, or so it would seem, So I slumbered, perhaps I started to dream.

The sound wasn't loud, and it wasn't too near, But I opened my eyes when it tickled my ear.
Perhaps just a cough, I didn't quite know, Then the sure sound of footsteps outside in the snow.

My soul gave a tremble, I struggled to hear, And I crept to the door just to see who was near.
Standing out in the cold and the dark of the night, A lone figure stood, his face weary and tight.

A soldier, I puzzled, some twenty years old, Perhaps a Marine, huddled here in the cold.
Alone in the dark, he looked up and smiled, Standing watch over me, and my wife and my child.


'What are you doing?' I asked without fear,
'Come in this moment, it's freezing out here!
Put down your pack, brush the snow from your sleeve,
You should be at home on a cold Christmas Eve!'

For barely a moment I saw his eyes shift,
Away from the cold and the snow blown in drifts..
To the window that danced with a warm fire's light.
Then he sighed and he said 'Its really all right,
I'm out here by choice. I'm here every night.'
'It's my duty to stand at the front of the line,
That separates you from the darkest of times.


No one had to ask or beg or implore me,
I'm proud to stand here like my fathers before me.
My Gramps died at 'Pearl on a day in December,'
Then he sighed, 'That's a Christmas' Gram always remembers.'


My dad stood his watch in the jungles of ' Nam ',
And now it is my turn and so, here I am.
I've not seen my own son in more than a while,
But my wife sends me pictures, he's sure got her smile.

Then he bent and he carefully pulled from his bag,
The red, white, and blue... an American flag.
I can live through the cold and the being alone,
Away from my family, my house and my home.


I can stand at my post through the rain and the sleet,
I can sleep in a foxhole with little to eat.
I can carry the weight of killing another,
Or lay down my life with my sister and brother.
Who stand at the front against any and all,
To ensure for all time that this flag will not fall.'

'So go back inside,' he said, 'harbor no fright,
Your family is waiting and I'll be all right.'
'But isn't there something I can do, at the least,
'Give you money,' I asked, 'or prepare you a feast?


It seems all too little for all that you've done,
For being away from your wife and your son.'
Then his eye welled a tear that held no regret,

'Just tell us you love us, and never forget.
To fight for our rights back at home while we're gone,
To stand your own watch, no matter how long.


For when we come home, either standing or dead,
To know you remember we fought and we bled.
Is payment enough, and with that we will trust,
That we mattered to you as you mattered to us.'

PLEASE, Would you do me the kind favor of sending this to as many people
as you can? Christmas will be coming soon and some credit is due to our
U.S. service men and women for our being able to celebrate these
festivities. Let's try in this small way to pay a tiny bit of what we
owe. Make people stop and think of our heroes, living and dead, who
sacrificed themselves for us.

21:10
PR is 20:32

41/m/176cm/72kg

as rx'd

22:26 (last time 22:48)

First 5k in my new five fingers. I know what my calves will feel like tomorrow...

22:04.
first 5k in 2 years

m/41/5'6"/145

23:45

completed... with an extra mile for fun. No time. Wonderful weather.

m/32/6'2/187

5k - 20:51 ,first run in the last 6 months :)

25/m/5'11"/206
22:27 in vibrams on the track

Presently in a rest cycle. Standard MOnday rest.

All of the men in the White family who served survived their time in the theater of war. The White family is thankful for their service and for this blessing.

On Memorial Day each year I remember those who have fallen, and I honor those who serve and have served. I shared some thoughts on this at http://www.drdarrellwhite.com.

Are you like me? Do you have a greater knowledge that men and women serve now that you are a Crossfitter? Do you think about them more, now that you spend time among them here? Today I will offer up prayers and thanks to each one of them, especially Richard E. (Dick) White, Sgt U.S Army (Ret.) who served on the front lines in battle in Korea.

Thanks, Dad.

M/30

As rx´d 22:14

M/29/178/5'11"

5K- 21:33 Not a PR

m/42/5'6/185

1st Post - 1st week Crossfit:

Happy Memorial Day!

Civilian in Iraq doing what I can for our Troops here.

5k - 34:05 / Life is good!

Mon, 5/25/09

8am

Crossfit run 5 k. did three miles w/ dogs (up trail, around thru park). Trooper slowed me down, so did my cough.

26:54 155m/144a

followed by 20 min stairmaster 155/140 then 12 min elliptical 155/145

total: 62 min, 155mhr/144ahr. needed a good cardio day and got it.

bw 165

last time 25:00

this time, subbed max deadlift

1@ 465

5k indoors, thanks to another beautiful afternoon of Iraqi dust...

25:33 (PR by 1:26)

For all those lost, and all the veterans, past and present...Get some.

Thanks for the heroes video - it was awesome. Grateful for the men and women who died fighting for this country I love. Thanks for my freedom - I understand it's not free.

27:23 for the 5k
f/37

24:56

seem to be digressing - missed PR by nearly full minute.

M/29/195
5k as rx'd: 20:34

2X CFWU
as Rxd = 26:55

5k
21:43

Decided last night to honor SSgt Travis Griffin, killed April 3, 2008 in Baghdad.

Sir, you would have smoked me on this one. May you rest in peace warrior.

"Griff"

13:53

Thank you to all our heroes, we will never forget.

2X CFWU
WOD as RXd = 26:55

FitMom: Congratulations on qualifying for the games, I knew you were a beast! Hopefully I'll get a chance to meet you there.

Fat Tony: Glad to see you back.

Go FRAT, get after it!

-Never Quit!

Just raced a competitive one on Sat. That will have to do. :)
21:10

As rx'd 22:54

31/M/190

as rx'd

23:13(PR)

#21 Herm & #27 Cookie- think I heard you guys cheering me on yesterday from 'cross the country!

#31, #39- went max effort yesterday....gave it everything I owned!

#55 Samy! You were THE BEST judge/coach! Between you and my "posse"..that's what propelled me to come in 2nd overall for that WOD and jump from 17th to 4th place in the qualifier to earn a CF Games spot. Thank you for your synopsis of how WOD 3 went down...it was GREAT!

#67~"first 5K in 2 years"..I dream of a 22 minute 5K! I'll hit 24 min. if I'm feelin' REALLY good-and that's not often!

#85~I was grinding hard! Hope to meet you as well out there!

Great video-certainly puts into perspective what's truly important. Thank you to all who serve and protect.

3 mi:

00:20:59

hey all.

hope you have a nice memorial day.

5k run. not partial to long distance running. did it in 36 mins. not a personal best, but an improvement of 6 mins since the last one. just working on getting fit. and furthermore dragging around the track:320# which is probably 60# too much.

m/30/6'4"/320#/bf% 24.9

greetings from Denmark!

ran in a 5k race yesterday
25:16, felt slow but not I'm disappointed with the time

m/32/6'/175

25:13 new PR!

M/48/6'/185

22:53

m/5'3"/160/29

gotta be king of the body weight wods for a while, no gym pass until i'm sure i'm staying in the are for work.

4 rds
400+m run
10 pullups
15 double unders
10 burpees

16:22--first day back after a 2 week haitus and a driving frenzy across the country every which way. good to be back

kill it FRAT!

happy memorial day, thanks to all who serve and who have served

F/25/5'0"/124lbs

Funny this came up today! We just ran a 10k in the Saskatchewan Marathon yesterday.

Time was 54:56. I don't normally skip the WODs, but I promise I will not be running 5k today!

24:21 road run as rx'd

32.27

4 mile run
33:03

rookie--
playoff beard--

thanks for the shout out, good to be back.

my wod I posted will be my benchmark for my summer work program.

cf warmup,
squat: 245,275,295
shoulder press: 210,230,240
dead lift: 255,275,285
5K run: 22:36

28 mins outside on the track

cfwu x2

22:54 as rx'd

Back much better today
Could have gone faster, mainly focused on Pose technique

26:30. Not too happy with this time.

F/36/5'2"/108

as Rx: 29:56 PR by 17seconds

outside road course 3.4 miles

1st workout since last week due to a pulled muscle in my side.

38M/5'10"/165#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x15.

3.48 mile run: 20:24.

Cool-down: walking.

New PR for this road course by 0:05. 68F. 49% humidity. Happy with time, but not performance. Struggled with the Pose technique. Kept falling fwd too fast.

Watched Every Second Counts last night. Well done, Sevan & Carey. Congrats!

m/18/6'1"/187

23.52

Fastest 5k time since last summer!

First 5k run. Time 26:00.

On treadmill: 5K 24:33 kept going for another 5K at an easier pace finished in 54 and change.

Puppy run on the beach today about 2 1/2 miles did not time.

as rx'd

down to stables and back (5k exactly)

26:16

not pr but made up michael yesterday (1.5 mi total)

M/43/6'0"/175

Thank You to all of our Military who make it safe for me to have all the freedoms I have!

Felt like I disappointed all the servicemen and women today. Only could survive a 1/2 Murphy today and that crushed me. Can't imagine what a full Murphy with a weight vest on would have felt like?!?

20:00 for 1/2 Murphy with jumping pull ups and girl push ups

Coast Guard CrossFitters in Puerto Rico hit 'Murph' today in 85 degree heat and humidity. That second mile was pretty rough, enough to provide each of us with a hint of what it must be like to face desperate circumstances.
The satisfaction at making it is Murph's gift to us each time the WOD comes up.

It's emblematic of this holiday: a moment of doubt, when we consider the terrible cost of war, that gives way to rejoicing in what has been wrought, freedom and security.

34/m/5'10"/190-ish

As Rx'd: 30:25

Followed that up with HSPU's and Front lever practice.

M/31/5'8"/224

Down 58 pounds since February.

God Bless our Troops.

As rx'd:

35:41

Someone please fix the typo on "heros" it's "heroes"

RIP

f/24/126

23:41

PR!

5k 23:25
11:41 out 11:43 in, funny I thought I went out slow and I came back fast. My first 1/2 mile was 3:30 out and 3:10 in. Not sure where I lost all my time on the way back.

Met a guy at a party Saturday night. He was telling me how every Memorial Day his son (11 years old) makes him go to Fort Logan Cemetery. The he started talking about having found Danny Dietz's grave last year. So I told him about Crossfit and Murph. Danny Dietz was one of Lt Murphy's men who was awarded the silver star during that fire fight.

Then on Sunday, while going to the grocery store with my 7 year old daughter, a man was collecting donations for the VFW. I gave my daughter some money and told her to give it to him and thank him for his service. Afterwards, she asked me why he was retired from the military and I tried to explain it to her. Then she quizzed me on if I had ever been shot while I was in the Navy. When I said no she remarked that I must have been good at running and hiding. After I stopped laughing I explained that it was hard to get shot while flying airplanes.

She then started inquiring into why I had left the service. I wasn't quite sure how to answer that so after a few moments of silence she asked if it was because I wanted to be home when she was born. In a way she was right however, she wasn't born for 10 more years.

But, to all the men and women that are serving and are away from their families, you have my sincerest sympathy and my undying gratitude. Be safe and remember that you are not forgotten. Throughout the country their are young children that are in awe of you sacrifices and striving to understand why it is you do what you are driven to do.

my 3rd 5k iv'e ever run.
first was 33+ minutes.
this time 23:45 PR

3rd 5k iv'e ever run.

23:45 PR
Thats more than 10 minutes knocked off my first run.

M/24/78kg

As rx`d on a hilly track

21:10

hit a new Pr on my regular 4.6km run with 10sek 19:10:)

M/47/66/135

22:35 on a course that's a touch short...

Weedie, Patty, good to have you out there today with heat index at 89...

Al Hillah REO Crew

M/33/155/5´9"

23.53, 6K

Ok , I wanted to do the 5k , but I felt so good I did a 12k plus some in 1:40 mins. Coulda stayed in bed ;) naawwww
Thank you for the WOD.

CFWUx3x15 (ex OHS)

as rxd (Tour Decatur route)

26:09

25/M/5'6/205

5K outside:
32:33

57 y.o. 5'10 156.

15km 1:03

Did 4 miles on Saturday. Nice easy 9 min pace. I worked kinda hard the past few weeks. Resting Sun and Mon, will go for CFT Tuesday.

As Rx'd: 26:20

Previous times: 25:48, 24:58

M/39/6'1"/250

M/34/5'11"/151

19:39 Road run with some hills.

#92 Kris - The 5K is a lot of things, but it ain't a long distance run. In any event, great job considering the weight you're carrying.

m/23/160lbs

Instead of running 3k, did mountain trail riding for 12 miles and 5 stair ascents at Swallow Cliffs in Palos Park, IL. All under 1hour.

29/m/184

23:27

PR by 2:13 on this course.

27:38

I decided to run a different 5K course outside, which I didn't realize it consisted mostly running up hills. Going to stick with the usual route from now on! Also, not the smartest to run in the middle of the afternoon...hot and humid this time of the year in Florida.

The Heroes video was very powerful.

May we remember today all those who have given the ultimate sacrifice so we can enjoy the freedoms we have.

Many thanks to all of you serving now, and a sincere sense of appreciation for those who have died doing their duty in service of this great nation.

I don't think we have yet come close to what we are capable of accomplishing. I see our task as nothing less than leading the way in helping all of the nations of this Earth reinvent themselves in ways more conformable to personal and social growth, happiness, and prosperity, both material and spiritual. We have secured the peace for much of the planet over the last century, and I sincerely hope we all remember, before it is too late, what makes this nation special, and worth preserving and improving.

Here is a nice little essay by Sir Theodore Nugent: http://www.humanevents.com/article.php?id=31912

23:19. Ran around the LZ 16 times. I think its about 325m per lap but i would rather run too far than not far enough. Good POSE practice!

how far is a 5k? im thinkin 3.5 miles?

29.21

26:04 YUCK! More than 2 minutes slower. i'm getting progressively slower and trying not to let it get me down. i know that gaining strength in other areas is what's happening here.Gorgeous day for a run in San Diego. Kept a good,even pace& remembered the meaning of today&thought of all of the families left behind. The last mile was for my friend and co-worker Eric U.Rameriz. I thought of his lovely wife and daughter and of his son that would never know him. R.I.P

30 min run beautiful

CFWU 3x15

see saw/arms/6 cleans

Tried the bike trail in Central Park, realized after about 30 mins it was far more than 5k and called it quits there. A few stops along the way but in general a good push.

34yom / 214lbs

Puppy – 2.25 mile in 22:42

Had to walk twice. Once at Verbeke for about 30m, and once at Calder for another 50m. Lower back got tired pretty quickly. Need to establish better form and get better shoes.

20:31

@ Comment 137

5k is 3.1 miles

27:34

hilly; measured out 3.1 miles with car

33 yom 220 bwt

last night
run 5k on treadmill
23:57

followed by
21-15-9 of
225lb deadlift
pull-ups
time: 5:27

today:
bike 10 miles
crossfit football wod
21-15-9 of
bench press bwt
pull-ups
as rx'd: 9:07
bike 20-40 miles

18:57 approx.
did this on a middle school track that was a odd number of meters.

F/37/5'5"/120

5K on the track
21:57

M/41/5'11"/185

25:48

5k Run in 21:55, (1 sec. PR)

Thought I should do a Hero WOD in honor of all the men and women who've shed their blood to make and keep this great country free.
I picked Ryan because I've never done it, I hate burpess and my MU's need work. Took me 36:50, but it's my best MU WOD ever and I'm ok with the slow time since I'm still recovering from PR'ing a marathon last Sunday.

Great 5K time Magnus! I hope to break 20: some day.

25:49 - (PR on treadmill)

Bad vis and hella dusty in the AOR.

895 CFT @ 5am
5k later today

25/M/5'11"/155

19:53

The only exercise I've done in the past couple of months has been CrossFit. Prior to that, I ran 2-3 miles a day, amongst other random things, and my time for a 5K was 22-23 minutes. Having done very little running, just the WODs, my time has improved significantly. CrossFit rules.

M/28/5'6"/169lbs

5k 23:51

Just started crossfit 4 days ago and love it so far. It will be fun and challenging destroying the numbers I put up as I get in better shape. Next time I hope to do a sub 21:00 min. and go down from there.

24:11

28:53 - lame - in the rain

40/M/5'10"/194

Griff: 13:24

"Griff" today to honor the sacrifice of SSgt Travis L. Griffin and all who sacrifice and serve, including the men and women of the Canadian Armed Forces and the Australian Defence Force.

30/f/5'8"/135

5k on treadmill

28:43 mins

30/f/5'8"/135

5k on treadmill

28:43 mins

M/43/185#/5'9"
Sub'd 6250M Row D6, 28:50

#157 Sandbagger:

Nice time brother, you got me by 29 seconds.

~Never Quit!

36/M/6'/175

Did Knox Mountain run today. My house to Paul's tomb beach, and back up to lookout pavilion overlooking the city. 25:08 + 7:20 back to my house.

25:41 PR

florida summer is rough

5k 25:21 / 13:00 split

38sec faster split than last time, but only 2sec faster overall. had a tailwind on the way out...that explains the fast split.

later,
b
m/32/5'8-1/2"/177

Here is one more Memorial Day link, from Robert Spencer, well worth the time: http://www.jihadwatch.org/archives/026267.php#respond

Ugh, hot and humid day.

4k Run: 22:45 min

M/34/202/6'0"

44/6'1"/188

5k 22:14.

m/43/73kg

5k 21:14 PR.
New Nike Lunaracer, Beginning POSE and beautiful weather!

m/43/6'0/225

5k run: 28:37

Typical Alabama day: Hot and humid

24:11

Horrible run, my first half was ~ 9:40, but my hip started to get really painful, hobbled the rest of the way.

Next time...

-A

M/21/5'11"/160
Did this a couple days ago on a not-quite-flat XC course I charted out.
20:35 PR. Not bad for my first 5k in 7 months.

#53 has my total respect for the bodyarmour. STILL whooped on me.

29:22

First timed run (over 400 meters) since I started crossfitting 3 months ago. Now that I know I'm putting down 10 minute miles... my goal is to do this again on August 17th and run 9:00 miles (already put it on the calendar). Sounds like a big stretch but I didn't really go out and push myself on this.

3 2 1

m/29/6'/29

22:20 pr

really only my second time running 5k for time probably knocked 3-4 min off my previous run (forgot stopwatch last time). feels good to be done with that.

30/f/118

26:02

run on treadmill.

24:22 - ~2:30 slower than my best. Hot today and tried to work form more than pushing speed. Slower than expected. Running is form limiting more than fitness now...

Welcome, this is my first post

Did Murph today to remember the fallen soldiers this Memorial Day, as RX'd, partitioned Cindy Style, without extra weight....
45:40

22/m/174

5K
25:38 min

Warmup: 0.5mi easy jog + some pose exercises

5k run: 25:46.12

previous: 26:43

PR by almost a minute!

More like jogged 12.5 laps on school track for 23:15. Only second 5k run for crossfit, didnt have watch first time.

M/49/151/1-1-06

Rest cycle officially over. I got so cranky Mrs. Bingo kicked me out and told me to go exercise!

2.5 miles around neighborhood

21:00

m/37/195
as rx'd...26:03

5k run - 23.51

speed varying between 12 and 13km/hr

Did Murph today for the first time. That was brutal!

Got it in just under 44 minutes.

17:48

22 / M / 5'9" / 135lb

5k is way out of my league, so

1mi: 9:43

I ran outside right before it rained and the second half was uphill. Almost killed me and my ears hurt from the cold. I realize now how soft I am from usually running an indoor track.

m/30/215

5k = 23:57

around 28 mins.

32:27

cfwu
WOD
sub 5k row
20:57

27:02

Ran 3.1 miles at RAP -- 30:53.

Legs painful and tight the whole way. Hamstrings still sore from the good mornings the other day. Many minutes off my PR, but at least I got out there and did it. 75 degrees and 75% humidity didn't help.

It's a beautiful day here in Traverse City. A beautiful day for running, and remembering our fallen heroes and praying for those who are standing strong for us all. A beautiful video tribute to those guys. Thanks for that.
CFT : 545 down 30. got my max on squats (200), was off by 5 on DL (275 down to 270) and off by 25 (holy crap!) on SP. The cert from last weekend for some reason crushed my shoulders. Oh well.
5K today was 1:30 faster than last time! 26:12 8:20 pace on a very hilly loop. pushed myself hard today.

sad video - Crossfit Heros, RIP

5k - time: 18'39, think it was a pr

CFWU X 3
then 5 rounds of:
2 Min speed bag
1 Min heavy bag
200m sprints

After kind of recovering from some mild rhabdo from the 30 GHD/25 BE WOD...I took this on.

Scaled to 25 SU. I was able to do unanchored situps for days...after the pain has subsided, I can't do any.

Be really careful RX'ing any GHD situps. That ROM will kill!

22:27 very slow!

Aloha,

Jordan

5th Crossfit workout. 5k in 22:30

even though this was my 2nd 5K, I seem to have bad luck with them.

The 1st 5K (which was all strictly uphill), my shoelaces got untied and I accidentally stopped my phone stopwatch.

This 5K was all flat surface but again my shoelaces got untied and I accidentally stopped my phone stopwatch about 1/3 through the 1st half of the run!

the 1st half of the run (timed at around 2/3s) was: 8:18.15

the 2nd half of the run (alot of walking and running) was timed at: 13:57.03

So I'm guessing my 5K run was about 25 or 26 minutes give or take.

I tried POSE running. MY calves cramped at the end so I guess I was running on my toes too much. Oh well. Good run though. Happy Memorial Day!

m/42/163/6'

24:08

f/33/141/5'6"

46:58

M / 28 / 71" / 165

21:55

To all our departed heroes, may it be said well done...be thou at peace.

20:50 as RxD

M/38/6'2"/200

1/4 Mile Swim
3.7 Mile Jog(34:33)
1/4 Mile Swim

First 3+ mile jog since knee surgery. First swim of the year.

no warm up
4.27km/2.65m-17:46 (6:38 mile / 19:53 3 mile)
Around 2 subdivisions, 95 degrees F

28:30 still slow but improving

27:30
approx 5 km, lakeside on holidays!
felt great, could have pushed it harder

#196 - Double-knot your shoes!

It's been a beautiful evening here in Bolton, so I decided to complete the "Murph" in the park- got 57:25 and a distinct inability to move very quickly, but I'm proud to have finished the dedication albeit imperfect in form.

26:40

a very moving video.... godspeed to all you have lost loved ones

2 minute defense instead
as rx'd:
=9:12 with 2 min rest

25mins 10secs

m28/175cm/77kg

As RX´d

20:55

Buy in: modified CFWU

Ran with the puppies, 1 mile 12:10:54

Cash out: a few min of stretching

cfwux2

5k

31:19

As Rx'ed:

28:07

2/3 of a CFWU (no pullups, 2 sets of pushups)
5k: 22:45

Ran an out-and-back course at the beautiful Kohler-Andrae State Park outside Sheboygan, WI. Stiff headwind for the first half and a nice tailwind at the back end. My fastest 5K in a while--all the workouts are really making a difference.

Clayton 6'4"/M/220#/30

How much is 5k?

22:04

19:49 PR

I'm a crossfit newbie. I have never run farther than 2.5 miles in my life but today was able to run this non-stop. My time was atrocious, 31:49 but I will get better. This is my second month of CF and I have lost 15 lbs and made incredible strength gains. CF is awesome.

M/27/5'9"/155

My coach had a different WOD for me this morning but it was such a nice evening that I decided to do the 5K anyways

26:56 PR

080311

at home

about 52 min

090525

at home

2 mi at 36:10

as rx'd
27:24 pr

m/22/6'2/170lbs

5K on road- 25:15 ran in plimsolls!

hot day today!!!

Didn't do the 5km to day because I ended up in a hike with friends the day before. Tired the WOD from yesterday. Honestly I was looking forward to this one but it didn't turn out so well. Bad timing on my part really.

I had training early the morning and didn't much sleep on Saturday night. I think 3hrs. Didn't get my sleep Sun night either. I think my body hasn't fully recovered from the weekend.

I had gymnastics training at 8 am than taught a Spin class "Sprints" for 45 min.

To say the least my body really just wasn't up for much

I strained my left rotator cuff on the anterior part, my guess is supraspinatus as it seems to get injured the most. I couldn't do a shoulder press today. I tired even with light weight and it wasn't going to happen.

I stuck with DL and BS

DL I tired to PR but I could tell my technique faltered, I am getting my hips up to early and trying to back extend the weight. You can do this with some lighter weights but not when you are trying to PR. I think it's a technique thing more than anything. My legs were pretty much done from the sprints.

I did manage to get 335 off the ground. 20 lbs less than my last PR. In the end I failed to lift 350 and 355 about 5x so I packed it in for the day on the DL.

BS wasn't to bad. I think I will need to purchase lifting shoes shortly to help with some of my flexibility issues.

I did manage to meet my PR of 245 again which made me happy. I tired for 255 with a spotter and it was ugly. Just didn't have much in me after that spin.

Just goes to show that rest really does make a big difference in trying to better your ability strength wise.

We all can't have good days. I think I will start to add some Str basis sets into my training soon. I am starting to see a trend in lack of strength in certain elements of my fitness. Still fairly green in CF and I am sure things will come with time.

Keep up the good work everyone.

Quick questions... I'm going to be away for about 2 weeks and I am not sure if I will have access to the internet for the WOD's. Can anyone direct me to what WOD's I should do for that period of time.

Thanks.

34:26
3 miles as fast as my fat booty could haul...heck I wore out my dog :D

Did pack scaled 1/2 Murph in honor of our brave servicemen and women. Thank you all!!!

800m run
50 pullups
100 Pushups
150 squats
800m run

19:18

All at papago park in Phoenix. First time doing CF outside of our globogym. It was awesome!!

F/23/147
Very sore muscles from the weekend excercises, took it easy with the 5k today.

Time = 34:30

Subbed 5k row for the run.

Last time 090408: 22:30

Today 20:59

PR by 1:31!

Have been running a fever the past few days from a bad reaction to a Tdap vaccine on Friday, plus a sore arm. Didn't matter. 20:30 is next.

Paula-31:40
Travis-20:30 (sub'd w/rower)

20:31, had to row. Not feeling it, but wouldn't stop since it's Memorial day. Semper Fi

m/21/150/5'7

did something a little more interesting for memorial day:

4 rounds for time of

400m run
5-10-15-20-15-10-5
hspu-star jumps-situps-pushups-situps-star jumps-hspu

18:30

S/f

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

Run 5K: 26:22
Compared to 081022: 25:38
Foam roll after

Of course, had to do the Murphy

24:40 (pr)

1st pr since starting POSE back in October/November. My times went the other way for last six months. I was becoming a little skeptical.

Today, however, I am a believer. Throughout the run I felt like I wasn't "firing on all cylinders" as I was trying to keep good form. I felt like I had a lot left in the tank as the run felt "easy" and that my form was holding me back. I think I am starting to feel the efficiency of the method. My goal is to run a 23:00 and eventually a 22:00. I am now starting to feel like I am on the right track.

Thank you Brian Mac. for your guidance via the journal and I think I am starting understand why you express yourself as you do!!

Did cindy today because doing lots of cardio gets me sick (I just got a concussion a week ago so I assume it deals with that)

13 rounds plus 5 pull ups, PR by 1 round.. not bad for my first WOD back into Crossfit in about 3 months.

I was a bit slow today. Had a nasty wind coming back...
23:20

M/34/6'0/250
Ran approx 4.1miles outside hilly course. Approx 38min. Also pushing my 1-1/2yr old in the jogging stroller. He weighs right at 30lbs.
I bought the stroller when my 3yr old was born but was never in good enough shape to use it with her. TY Crossfit for helping me be a better parent now.

TY to all those that sacrifice for us in service to our country and Go Navy!

M/26/6'1/175

As rx'd:

20.46

Ran the loop around my apartment in Albany. Wind was in my face the last 1.5 miles, which felt like I was pushing against a wall.

31:25 my run has been slower each time we have done this since I've started crossfit. Not helping the run situation much. Seems like we would work on this functional part of our bodies to help improve. Not sure if I'm alone on this or not.

Todd: m/36/167
23:42
3h later, 30 MUs for time-- 9:08
The trick was NOT doing consecutives until the end. Only 1 failed rep.
>3/min was awesome!

Teri: f/36/159
5k on the rower until my foot fracture permits running.
22:31.

Ran 10K - 54:56

41/150/5'8"

5K on the rower here too. My shins aren't healed yet from the sprints earlier in the week.

22:01

Ran 10k - 49:00 (was shooting for under 49, dang)

Too nice a day here in Seattle to only do 5k.

25:21

25/F/162#/5'7

Did hero WOD of choice today ... Mr. Joshua

5 rounds:
400m run
30 GHDs
15 160# DL

36 minutes. Not quite as rx'd. Had to switch to floor situps halfway through round 4.

38/6'3"/240

27:55 not a PR

26:04
~3.25 miles(?); technique work, stayed with pose until end.

22.04 (work)

39/5'11"/180
24:06 PR by almost a minute

Made up Michael today using bleachers for a GHD, which added a nice leg workout. 30:50, 4 under my last time. A hero WOD seemed appropriate.

Murph Rx'd w/ 20# vest and boots- 46:43

29:00, very slow, sunburn, sore from sleeping on the floor of a cabin.. recovering from a looonng weekend.

M/33/185

Did a CrossFit Football wod for memorial day
teamed up with a hot woman on this one she kicked a@#!!
7 rounds of
7 - Burpees
7 - 24" boxjumps
7 - 45 lb dumbell Hang Cleans

Me and mom of 3 combined time of 17:14 this was a fun one loved it !!

Happy Memorial Day, and thank you to all of the service men and women who make this such a great place to live. 29:00, very slow, sunburn, sore from sleeping on the floor of a cabin.. recovering from a looonng weekend.

5k(treadmill)

26:52

No running for this guy today. Shin splints need some time to heal.

Stupid question - The moniter is broke on the rowing machine. I'm 5'9, approximately how many rows to reach 500 m? I know the quicker i perform each row the faster I reach my goal but I was thinking that each row should be roughly the same distance no matter what my tempo. Would like to count rows to measure distance. Anyone?

Row 5K

58/M/200 - 22:17 - this was a survival row for me due to a muscle spasm in my back just below the right scapula, obtained yesterday during shoulder presses.

48/F/125 - 24:07

33 min
Just cruising, didthe CFT this morning and workout with Fausti yesterday.

bw 254.2
10,10,9x195 bench (3x10x75 Tara)
3x6x135 good mornings
5k run in 30:55 (worst in a looong time!)
Tara ran 1.96miles in 30:00.

Ran the North Ranch "hill of death" run which is about 5k. it took 36:13.

33/M/6'00/184

5k

24:46

80deg/80% humidity....felt hot out there. No pr today.

Did the Murph today to honor of our warriors, past and present. My first time actually completing "Murph"(only my second attempt, still a nubie). 44:30

cfwu x 2
3.1 mi. treadmill 7.5mph
25:43

Mark
Ran 5k 24:48 a minute improvement since last time

Theresa
Rowed 5k 23:35.

4 rounds in twenty min of
155lb deadlift 15 reps
10 pushups
10 pullups
w/20lbs in the vest

opps forgot to add the 400m run...so it would be

155lb deadlift 15 reps
10 pushups
10 pullups
400m run
w/20lbs in the vest

compare to link doesn't work

time 25.00

Finally figured out that my GPS has a stopwatch that can set lap times by distance. No more guessing on where the 5k ends!

As Rx: 29:21 PR

28/m/6'4/210

Fellow crossfitters
ran the los angeles marathon today
4:35 hrs

Thanks to crossfit my body felt great and in shape. (Along with some running training)

These WOD are awesome. gonna have some off days for awhile.

In honor of all the heroes (service personnel), I'm doing a hero WO a day until I finish them all. I'm taking the liberty of juggling the order but I'm doing them all.

thank you to all who serve, have served and will serve.

M/40/186

Run 5 K

24:13

Thank You to all our brothers & sisters who paid the ultimate price.

31/M/260

5k / 10 rds of Cindy / 5k

1:30:00

As RX'ed:

21.27

On the treadmill (little softer on the knees)

M/28/6'4"/230

ran the wrong way, ran a 7.5K, with time 27:11

using ratio's I determined I ran about a 20:30

20/m/157/5'9

The course ended up being a little long at 3.4-3.5. 23:04.

My hip and leg are not feeling up to it today. Going to sit this one out.

F/45/5'2"/130

3k (1st continuous longer distance run since ankle injury)
18:42

My respects to all the fallen Heroes and their families.

5k run

26:06 done at local park with uneven terrain. A bit slower than I was hoping for today.

Scott m/6'/49/210

26:36
Ran in honor of all our heroes, the ones we know about and the ones only their families know.

M/22/165/6'

21:48 did worse than last time but i'm just getting over the flu

F/38/135/5'4"

32:01. May be a slight PR. Felt really good. Expected it to be faster actually. Oh well! Did me good.

F/37/125
5K: outside on rolling hills. warm & humid. swallowed a lot of knats. 27:40. Just call me speedy!

26:30, fastest i've done it in a while!

30:31
previous 29:03
pr 27:49

M/39/150

f/25/5'7/135

as rx'd

24:30

Home-125th-94th-Home
4.05mi
39:10

25:54

perfect timing. After 1/2 marathon yesterday this gave me a great recovery run.

22:55

felt good. ran the first 2 at 8.0 mph then up to 8.5 for the 3rd. As I got closer to the 3rd mile, i cranked it up to 10.

My time = 25:10

My girlfriend = 26:13

23:57 wayyy off pr
bad shin splints anyone have any cures? I feel like I've tried everything, but there has to something that will help them. They never heel, no matter how much down time. It sucks!!!

39/m/910

outside
21:54

4 mile run
27:43
did intervals of 50 meter sprints 100 meter jogs during the last 2 miles. first to miles uphill!

39/m/190

outside
21:54

29:43. Lesson learned. Don't run outside in Phx when the temperature is 95 degrees. Walked a short distance. Felt good though. No pain or shortness of breath. Just HOT!!

No warmup, ran from home.

Did this route:

http://www.gmap-pedometer.com/?r=2238979

24:27

Fastest 5K I've ever done, including race conditions.

m/37/76/195

New 5k route after today's parade. At least I think it's about 5k.

28min, about average for me.

27:56

Nice mid-day run on Memorial Day on the treadmill. Best time in over a year.

7.5mph .. 4.2mph .. 7.8mph .. and so on.

#257 gs: Figure about 10 strokes/100m.

F/22/5'6"/142

5 rounds for time of:
30 ghd sit-ups
25 back extensions

rx'd
10:50. PR by 1:22! Went balls out on this one and....OUCH!

Thank you for your sacrifice Heroes.

m/63/199
Sore knee & both hips after 2-day martial arts camp, subbed:
swim 5 laps (100 meters)each breast stroke, freestyle, side stroke
After each type stroke-10 pushups, 10 sit-ups
19:42

M/36/6'1"/170
5k = 18:42 (pr)
CFEndurance website is great stuff.

@ #291

shin splints cure:

try ankle drills at least once a day! (barefoot)

walk on toes
walk on heels (shoes)
walk like a duck
walk pigeon toed
walk on inside of feet
walk on outside of feet

distance: 250ft (start shorter if needed)

might need to start out by a wall for balance

My first 5k...

27:09

Pretty horrible.

081121 - 28:20
090110 - 24:58
090307 - 23:24
Today - 22:53 (ran by the river, not sure exactly how far it was, as I felt exhausted the entire time)

AM
Run 5 K hill route
24:47

PM
Cycle 52 K with group 1:45:00
Avg watts 140
Max watts 652

3.7 mile

35:36

m/40/5'4"/141

5K at ~ 5:00pm -- 25:31

Earlier, between 9:00 - 10:30am, at the affiliate my wife goes to:
Griff -- 11:20something (PR by a minute or so, but on a different course than usual)
J.T. -- 23:35 (PR by 1:02)

Also, during J.T., PR on consecutive HSPU with 19. Totally different story in the rounds of 15 and 9, though -- all 1s and 2s.

whew 22:19 PR

5k
23:09

track run 5k (12.5 laps)
18:44...6:01/6:00/6:00+43sec

m/39/69kg/174cm

M/28/215

Didn't quite run 3.1 because of the hills but I think I'm just under 22 minutes now.

no warm up

5K: 21:30

felt fast but obviously not.

49/m/145
21:15

CF teaches taught me to keep my workouts constantly varied. This time I opted to run my 5K completely hung over. You never know when at some other time in your life you may need to do this. Anyways, I ended up with a real sh!tty time.

39:22

11 min slower than my last time. I think from here out I will stick with doing it with a clearer head. Who knows, maybe I'll try it completely drunk next time.

29/m/60kg/166cm

5km: 21:36 min.

Not fast by a runners standards but a good result for me.

Andoryu

like it. Good work

I ran 2 km, then went out f fuel and walked 2 km, then ran a k again.

Hate runnin

I am hopeless at running. Did wods by Pedro instead.

AMRAP in 15 mins
9 Dead Lifts @ 40kg
6 Power Cleans @ 40kg
3 Push Jerks @ 40kg

5 rounds did Split Jerk instead of PJ

12 - 9 - 6
Power Cleans
Burpee or Squats

Time 5min 24sec (did Squats)

Also did Day 1, Week 1 of Russian Shoulder Press Routine.

Had the usual problem at the gym of eejits walking up to and working out right beside where we were doing the cleans. They can't be that stupid they must realise what they are doing. Then one bloke moved my juice bottle by holding it by the spout, aaaagghhhh. Like I would drink out of it after that. Going to start to sell tickets to the blokes who stand about and watch. We could make a fortune.

Good Fun

29:17

20 minutes of 1 min interval running at 10mph and 2 degrees incline

m/31/157

22:29

last time 22:30

Legs felt heavy from CFT done a little over 14 hours ago. Know I would have been faster with closer to 24 hours recovery.

3.9 mile run
33:03
Bad run
then
50 Sits, squats and pushups

26m05s

27:34 after a long weekend of beer, brisket and nicotine. Dumb and slow, that's me.

35M194
29:12, bad bad bad, had to walk twice.

36F124
Row 5k.

Ran 5 miles - 5K time was 24:03-total time 42:00

5K 24:00

POSE is getting better, and I was able to maintain pose, fall, and pull for the entire run. Up-hill is still a bit of a challenge to fall, but, compared to the way I used to run, my overall level of effort was maybe a 12 for the duration of the WOD.

35M142

25:14

21:39

29/m/64kg

5k approx 20 mins.

31:34. My left achilles tendon was inflammed and slowed me down a little. Last time I was around 22 min.

23:35

Forgot to write down the time I think it was
32:26

Outside: 23:34

Slow today, have an eye issue that bothering my sinuses.

22:40
10 min at half way point. lower back issues again.

21:30

m/27/175/6'

m/30/225
24:24

27:51
focusing on the POSE running technique so I was rather slow.

M/26/5'11"/158

27:01

Different route - started at home instead of at work

WOD Run 5 k
20.02.
just caught up the day,took it easy so as not to injure ma calf,still felt a twinge in it,so not too bothered about the slow time.
last night did Russian f/s,s/p routine,Romanian d/l's and 2 wods seeing as Elaine loves running so much !
wod 1 amrap 15 (was supposed to be 20)
9 d/l @ 60k
6 p/c @ 60k
3 p/j @ 60k got 8 rounds.
rest 10 mins then,
wod 2 . 12-9-6(was supposed to be 21-15-9,but !! i don't wanna !! so changed it)
p/c @60k / burpees (squats ! again i don't wanna !!) got 4.12 even wi a couple o numpties standin inbetween us ,while we were doin p/clns.
Elaine done well wi the 40k,finished them all even wi all the wee fuds makin comments while scratchin their heads wonderin wtf we were doin !
Good pain !

31 minute run.

31:56

F/41/5'4"/140

Did CFT this am and ran the 5K this afternoon.

BS 130 PR by 10#
SP 55, ugh, didn't even hit previous PR of 60
DL 185 PR by 10#

5K was as slow as usual at 47:00, I goofed and ran a little farther but not much

28:38

Murph

36 mins as Rx'ed with BW only - new PR

I've been working on my kips, helped shed off a few minutes.

M/5-10/195/38 yrs

Not sure what's wrong, but my running form has really sucked since about my 6th month into Xfit.
When I began Xfit in June 2008, my average 5K run time was at about 23-24 minutes. Today's run time was 28:20. My run times have progressively gotten worse? The more muscle mass I gain in my legs, the more I feel like a clubfoot when I run. Cramping and muscle discomfort in my upper and lower shin area does not seem to go away after warming up? (Not shin splint or pronation related, I've corrected all of that previously.) Tried Pose running style, and the problems seemed to get worse.

Running in Brooks Adrenaline shoes; have run on a regular basis for past 20 years (since USMC bootcamp). Anyone else experiencing a similar issue? Any advise would be great.

5K run outside on asphalt roads:

Time: 24:48

(28 seconds slower than last time)

:(

25:26

Half a minute faster than last time, but almost a minute slower than my PR last August. Hurt like heck, even with a 5-ibuprofen pre-medication. Avg HR 179, peak 193, rec. 56, on the most beat-up track I've ever seen: Allan Hancock College, Santa Maria, CA. Awesome day of work Jon H, and great job Dave and Belinda.

m/178cm/90kg/33y

27:38

first time, felt good considering i'm not runner

Ran 4.35 km/2.71 mi (I calculated wrong on Gmap) in 24:24. Not great. Exactly 9 min miles. Have to log a lot more oxidative stuff.

M/32/5'4"/143lbs
Runs on treadmill
27:24
First time completing

28 m 198 lbs

5k for 33 mins and 25 sec more work to be done !

"The Loop"
3.3 miles, hilly
Average grade 7.3%
28:24 (pr, second attempt this route)

M/19/6'4''/192

cycled 5.4 miles @ 20mph

m/41/200/5'11"

WU
row 500m

run 3 miles (I have 1/2 mile measured out, so I did it there and back 3 times)

31:00 (Taking into account the time it took to get from my stopwatch to/from the road)

Holy crap, thats a 10:20 mile avg which is awesome for me. I abolutely suck at running as my time and excitement shows, and I've never run 3 miles before in one shot. I only stopped to turn around, but took no breaks.

24:55 had to poop half way which made it very difficult to finish

M/32/150lbs/5'5"

28:12

cfwu x 3

ran uphill to mailbox 2 miles in 17:35

ran on treadmill in 24:13.

D
@home
treadmill
30:55

7.0 on t.m. @ home

Bwt: 194
5k on stairmaster
:55::54

"MO Bap"
3.3ish miles
hilly
25:11

"MO Bap"
3.3ish miles
hilly
25:11

m/48/177

Worked some skills practice into my warm up:

Muscle Up Progressions, Rings at 63", 10 reps
Double Unders, 20 reps
GHD Situps, 20 reps
Back Extensions, 20 reps

Then I did the following workout:

Heavy Grace
Clean & Jerk, 155 lbs, 30 reps
10:35

Did power cleans and push jerks. Broke the work up a good bit (10-5-5-5-5 reps). Put up a 4:45 Grace on 090508 (squat cleans at 135 lbs). Would like to get my Heavy Grace time down below 8 minutes.

Also played judo for 1.5 hours. Finally, I did the 5k run on a track in 26:44. I did not push the run too hard - I had plenty of activity today and did not want to overtrain.

My son Luke (m/13/125) did Grace (power cleans at 95 lbs) in 9:30 - this was a good bit slower than his 090508 time of 7:23. Luke also played judo for 1.5 hours and ran 2.5k in about 20 minutes. Luke and I both need to work on our running.

Mama and Brittany did not do the wod today.

28:07

5K - 29:35

22:00

30:44

route = http://tinyurl.com/5k-sierramadre-run

22:25

23:29

pulled my calf with about .5 mile to go, had to walk a bit

24:16

27:27

5k race pushing my 2 kids (36.5 lbs each)
time 28:12

As Rx'd

25:02 (PR)

Previous was 26:21

M/33/70/170

ran 3.5 miles

23:37 (6:45 pace)

pace translates to less than 20:55 for 5k

23.m.137.65"

as rx'd
30:00 @8.6 (Treadmill)*cheated a whole lot on my diet i guess this is what i get... FUCK!

Last Time (Street PR):
28:06

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

Last Time (Lot PR):
24:3x

23.m.137.65"

as rx'd
30:00 @8.5 (Treadmill)*cheated for two days on my diet i guess this is what i get %&#*!

Last Time (Street PR):
28:06

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

Last Time (Lot PR):
24:3x

As Rx'd:
23:04 (PR by 30 seconds)

20:59

24:43
Dealing with a sinus and stomach bug issue.

Did this WOD on Wednesday, 27 May

Warmup:
10 minute run (5mph)
3 rds of 10 PPSS
ROM Stick Work

WOD as rx'd
Time: 24:29 (11:45 for 0-2.5K; 12:44 for 2.5-5K)

23.52

felt weak. On treadmill.

Man up.

39m/6/186

26:22
Village II Route

As RX'd around 1/9 mi indoor track: 23:00 flat.

Actually making progress with pose. First time I've run distance without foot or calf pain since getting my fivefingers one year ago.

yes

cfwu x 1

3 mile run

20:47 5/27/2009
20:05 4/8/2009 (400m track)
19:50 3/7/2009
20:19 1/11/2009
21:38 11/21/2008
25:30 10/21/2008
22:18 9/19/2008

5k on 1% incline treadmill:

20:50

28:13
21st/Division/26th/Tibbets X 3
(25:30 still best)

p-ville loop

24:32

24:29 (pr) so close but satisfied with the effort!

21:06 as rx'd

Did this on the track, it was kinda windy. This is a pretty crappy time for me...blah. I don't wanna talk about it.

DONE MAY 28

bw-203.5

4 turkey tacos for warm up, then

5k about 1/2 hour later - BAD IDEA

27:55

24 minutes and change is about my best

22:44

@thepark

23:33

didn't like the laps at the park

[PR 23:17]

m/21/222lb/6'2"

30:56

M/40y/68"/155#

61 F, drizzling

28:22

York, my 7yo son, ran along side of me for several good lengths so I don't mind that this run was 1:22 longer than last time.

Run 5K SUB Elliptical

28:01

3 miles untimed

24:04

26:02

Outdoor track at Papa...13 laps

Just fell off the bike two days ago, so I'm still a little sore

Treadmill

28:20

24:57 treadmill 1% incline

prev
08 Apr 09 26:40
09 Mar 09 30:12

as rx'd : 19:53

trying to work on my pose running and get a nagging bilateral tibialis anterior fatigue to stop. Had this before and thought it was corrected with increased cadence, metatarsal arch support, and improved hip flexibility, but now I am searching again.

Oh, I will be getting down to my usual times very soon (18 flat). I cannot wait!

m/26/5'10/80kg

5k as rx'd

20:53

Still trying to crack 20mins.

f/25/5'9/135

22:09

(last time 22:57)

DNF - sucked

ran too fast, couldn't keep pace.

1.5 miles - 10:45

20:30

Treadmill

3.0 mi = 21.36 (PR)

3.12 mi = 5k = 22.21 (PR)

Treadmill (Start @ 8.5, slowed to 8.0 at times, finish at 9.5 : Incline @ 1.0)

24/m/175

3.2 mi on treadmill

21:39

C-
800 route
22:18

oops, ran 3mi on treadmill
20:58

3.0 mi = 37:17

Treadmill 1.5 incline.
24:10

Road bike to work on Tuesday instead.

m/35/155

did crossfit football wod
7 rounds
7- burpees
7- 24" boxjumps
7- 45 lb dumbell hang cleans
had to wait 1 min between rounds
total 15:10

CFWU 1 x + stretching..

27:28 for the 5k with hills of about 10% grade not too bad.

Will never consider myself a runner, but don't mind doing the 5k's from time to time. This is a great time for me. The weather was just perfect today so I actually enjoyed this run ;-)

Ran 1.92 miles in 19:21. Not sure why so slow. Expected an 8:30 to 9-minute pace.

M/30/6'3/178

25:27 - Standard work route

EJ
M/36/170
23:55 TREADMILL
EJ

39:55

About 25 mins of actual running. I took breaks though which made it closer to 30.

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: 5k Run 26:46 (yuck)

WOD: ME Thrusters

45 x 10 WU
95 x 5 WU
135 x 1 WU
155 x 1 WU
165 x 1 WU
175 x f-f
165 x 1-1-1-1-1-1-1

Cool Down: about 15 bar muscle ups and about 10 minutes of handstand drills working on active shoulders and hollow core with feet straight over head (no banana body)

Man, today my shakras must not have been aligned because I got yelled at by the gym staff three times, and I'm the nicest, happiest guy you'll ever meet. It's true that I was guilty each time and I did willfully commit the offenses but wow, they were giving me the stink eye all morning.

The gym manager (think Mr. Burns, Homer Simpson's boss from The Simpson's cartoon) actually made me follow him to his office before he told me what I did wrong. I felt like I was back in High School and I was going to the principals office. The thought of getting a detention from this guy made me giddy :-).

My first infraction was no shoes.... guilty, I was on a mat in the gym trying to complete a handstand push up without the aid of a wall.

My second infraction was cell phone usage..... guilty, I was looking at my "iMapMyRun" app for my iPhone.

My third infraction, the one that got me sent to the principals office..... I jumped out the window.... guilty.

On the window thing, I did get a real phone call and the guy marched over and told me to "take it outside" so I found the shortest route :-) When I got back in, well, the principal was there.

I was so pleased with what transpired today, a 42 year old man who is still breaking the rules, that I thought I would relay the story. :-)

Have Fun, Train Hard,

Billy

Run: 5k
24:52

19.48

21:39, plus a couple of minutes breather around the 2/3 mark due to knee pain.

23:39

M/30/6'/217

31:56

1 day off the flu

30:01

wasn't feeling very strong this day.

f/30/125

4.5 mile mcy run @ 38 min.

26:32... way slower, I'm going to blame it on Hemi, my dog.

M/23/66"/175

38:08.... hate running.

Why are 80% of the comments on here coupled with an excuse? Kinda interesting how insecure individuals are about their efforts. If your gonna post some sad excuse or alleged injury with your results, why post at all?

23.08

25:10 on track

30 yom, 185 lbs

21:50 as rx'd

Marie - 25 min
Brandon - 21:36

River route

m/40/67"/185#

00:25:07

CFWU x 3 non standard

As Rx'd treadmill

23:45

Compare is not working...?

CFWU x 3; non standard, no pullups

As Rx'd

23:45,

Getting no love from the "compare to" so not sure of last time posted?

road course
in Vibrams

26:47

25:30 outside with Coach

Broke up run into two parts

16:02 for first 2 miles
8:51 for 1.12 miles

total: 24:53

18'17"36

22:37mins

22:18. not bad. harder next time.

m/36/6'4"/94kg

23:07

New PB

5k around the neighborhood

26:26

Modified to 11 K run,

Time: 55.40

m/20/190

30 m

Dog patk run start and end before path by house..around loop at dog park.

23 50

CrossFit Warmup, run took 25 minutes.

20:17

As Rx'd - 23:25

M/25/158
1 Jun 09

24:16
previous 26:40

male 6'1, 212lbs, 29yrs
27:51 1st run in 7months.
pr 24:38

18:53

as rx'd:

22.29

In PR heat - 26:59 (2 min slower than usual)

090602 - 5K - 24:05
M/48/188#/72"

4.85k

21:38

18:51 treadmill - after 5 X 5 overhead squats
(previous pr 20:21 @ 3 mi - today 3.1)

25:59

36:30
4 mins slower than last time

31:30

26:56

pr is 25:11

First 5k in a long time, last year for sure. Slow but still felt tough 22:32, pr from last year 20:45 or so.

5.5 km, with nasty 60 metre hill in the middle.

28:06

rx'd: 22:28

:23 over my pr. bd cake yesterday did me in I think.

44/m/164

30:03

hills

21:55

warmup

Mt. Misery trail (~2.5 miles) long steep hills-great run

22:42 which is about right for a flatter 5k

m/35/5'9/174
CFWU - 3 from home.

Then 5K race on regular course
22:21-PR
Not real happy with pose. Happy with pace on first half. Endurance work helped.
4/09: 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

27:30
Not too happy, but I did run a hard 2-mile yesterday.

treadmill ca 12, 27:05.

m/32/5'10/173

25:03 First time with this workout. Good enough place to start.

Ran in the Vision5K as a guide for my speedy sister. Hilly Boston College course and hot day. Smoked me...

Time 31:04 (166/178) 10 min miles... Ouch!

34 yom 202 lbs.

1 mile 8:12
1.5 mile 13:00
5k 27:27

Still slow but improving

cfwu x 2

on a 200 meter track
5k 20:31

M/22/5'8/173

5km - 20:15

This morning, 60deg, water / gel shot

5k - 18:40

didn't want to run on the treadmill so did 175 flights of stairs in the tower w/ 45 lb vest.

didn't want to do 5K on a treadmill so did 175 flights of stairs in tower with 45lb vest.

TM 3.1 miles 3% grade first half 7.8MPH, then 7.4, 24:35, not sure if that is PR but it is close

26:20

(PR is 25:38)

at rx 20:40