Crossfit Solano loves the 5k

can't wait for tommorrows WOD

Combat Crossfit loves the 5K too!

Hurt me back today stepped out of a squat clean w/ 135 lbs.... figured i would do squat cleans for the WOD.... paying for it now...will kill the 5K tommorow though peace out....

Hey...look at all of that talent at Brand X! Coach and Nicole front and center, reprising all of those pictures from days of yore. And...could it be...isn't that Apolloswabbie in the back? Why, yes it is!!

Ok, I looked twice. Where are Mikki and Jeff?

Crossfit. Is it in you?

I was hoping for a 5k or 10k (not ready for the 15k just yet). Lov'n it! It is running season people!

Looking for a pr.

You always get stung when you diverge from the rx'd programming to do your own thing! I did a 6 mile trail run Thursday.
Then again, maybe I'll kill the 5k!

Run a 5K? It's 150 degrees here. YOU run a 5K.

I knew it!

We run at dawn...good luck PBPB competitors!

#8, if ya haven't got the nuts to do cross fit and your gonna complain about it, what ya doing on here? maybe you should work on your tea cup curls instead

Bring on the run!!!!

finally a day for my hands to heal.

5k oh yeah!!!!

Can I sub a row? My knee just won't let me run over a mile.

Can't wait to see if I get a pr! I agree w/#9, the couple of days off will be appreciated by my raw hands!!

#13 YES, thats what I will be doing, I have an abdominal injury. Plus I get more out of rowing

I agree with all who stated this previously but my hands really, really needed this. They haven't been this torn up in a while.

#10 Sambo

You're absolutely right. You've really turned me around on this. Instead of joking about how hot it is here and that I'm not looking forward to a run on the treeless, sweltering blacktop, I should've engaged in some false male bravado like "Bring on the pain" or "This is gonna hurt" followed by the obligatory 3-2-1- GO!" You were right to pin me with questionable weight-training habits (tea cup curls) and to wonder whether I even have testicles.

PS I've updated my username status to adequately reflect my real weight and new age. I had me a birthday!

PPS What ARE tea cup curls? Obviously something you're familiar with and I am not.

Bring on the run!

can you trainers please hurry up and come to Germany?

Thanks for all the comments and advice from my question on Sunday's comments. Like Bingo said, I really appreciate how the Crossfit community truly cares about it's own. If anyone else cares to weigh in on my fatigue/diet/training question, it's #132 from Sunday's comments. Thanks again and God bless...

Awesome cert in Charlotte this weekend! Can't wait for Level II cert! Thanks again for everything.

Andy to Sambo... Checkmate.

My favorite..... :)

Nice. We run 10ks every morning for morning PT then CrossFit in the afternoon. Ill post those times.

Just completed Level 1 Cert at Brand X. What an experience. We were so lucky to have so many of the original CrossFitters, and top coaches in the CrossFit community. It was like a who's who of CrosssFit!
I can't thank them all enough for their time, patience and extreme professionalism in their approach towards Certification.
What a great bunch of athletes taking part from all over the world, India, Italy, Israel, Australia, USA and Scotland!
Thank you all so much. You made our time at Brand X an experience never to forget.

Graham and Lorraine
CrossFit Dental

#20 Stephen
I didn't read the responses to your previous post from Sunday's comments but you could try zoning (I'm sure that was already suggested). I started eating 15 zone blocks towards the end of last semester (Im 6'2'' 180lbs) so I really havent been doing it for much more than a month but it has really helped. I ate about how you said you did, really pretty healthy overall but I found that I hadn't been eating enough when I started the zone diet. Since that time I have both put on muscle, strength, and have dropped my WOD times. I have always been a really healthy eater and big into fitness and lifting so its not like I was starting from scratch and had made drastic improvements because of that. I was in good shape both endurance and strength wise before but I was missing the correct diet. I just thought I'd write this as a personal testimate to how switching my diet in that manner helped me so maybe it could be of help to you as an example in choosing what to do for your training and weight gain. Hopefully this helps and good luck!

Lauver

You guys run a 10k every morning?!

Going to work some benchmarks tomorrow. Blasted IT band!!!

You guys piss me off. Tomorrow is going to be my first day participating in this Crossfit training and you're making me run 5k. I don't even want to do the damn conversion for that. In honor of you all, when I reach the mid-point of this run and turn to head back home, I will stick my big fat middle finger in the air, thanking you for breaking me into this community with such ease.

I think I'll try to run on the trails around our house. Maybe the bugs and critters in the woods will make me run faster.

31/M/190

23:13 - last time and my PR is going to be a tough one to beat tomorrow.

Give it my best

Well, I have been away this weekend and it looks like I have some catching up to do. Lunge walk combo, Nasty girls, and 5K???

What great way to start the week:) 5:30am will never look so happy as it will tomorrow.

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

The Level I Cert at Brand X this weekend was awesome. I got my first muscle-up followed by several more once the day was over. The whole cadre of coaches was outstanding. The lectures were informative and interesting. The break-out sessions were invaluable. Coach stopped by today and spoke for about an hour; he took questions and it was a great start to the day.

Thanks a ton to all the coaches that were there. This was an unbelievably good time/experience! Kipping pull-ups are a lot nicer now thanks to Rachel Medina and Greg Amundson. MuscleUp were made to feel simple by Andy Stumpf and Greg (again). I can't stress enough how awesome this ENTIRE coaching staff was...thanks, CrossFit.

My favorite part of run days is when the theatrical bravado breaks down into honest unhappiness. It makes me feel better when I feel just as unenthused about high rep hang cleans and thrusters. People debate about what's functional and what's not, but nothing's more functional than running.

Nice--the right elbow gets 2 days off in a row!

Ice, Ice Baby...

CFWU1

5 K road route

23:50

just hit Nasty Girls.

as rx'd

7:40

PR by 1 min or thereabouts

Very glad I attended Level I cert at Brand X this weekend - one of the best training sessions I've ever attended, and a personal milestone for me. If you have been on the fence, not convinced of the incredible value this will pay you professionally and personally, both in the immediate and foreseeable future - and you’re reading these comments anyway? WTH?! – take the plunge.

1. Trainers are great. Professional, personable, accessible, well-versed in their material, and respectful of the wide range of talent and background in the audience. Gregg Amundson, as an example, is the best training aid I’ve seen. Wish I had that good a “road team.”
2. Material is well-presented. Readaheads are well thought out, and cover information well; lectures and practical application enhance and deepen understanding.
3. Essentials, Essentials, Essentials. Trainers reinforce this notion (and all the other building blocks) throughout the course.
4. Flexibility and adaptation to circumstance were well-demonstrated. Trainers worked with “I’ve never heard of Crossfit before” attendees, those with months of WOD’s under their belt, and those with years of varied athletic endeavours.

Favorite line: “Men will die for points.”
I’m not completely antisocial, but I do WODs alone at home. Our well-thought out and scalable exercises got me working much harder, so I would not let down the complete strangers that were my team. (I now know what the “bacon sizzle” is.)

Best surprise: Greg Glassman his own self at the Cert!
Never thought I’d have a chance to meet them, but Sunday morning Greg and Lauren drove across the county to see us. Greg is engaging, warm, a great informal speaker, and convinced me that I’m part of the future of Crossfit.

25:19

You always get stung when you diverge from the rx'd programming to do your own thing! I did a 6 mile trail run Thursday.
Then again, maybe I'll kill the 5k!
Comment #7 - Posted by: Gene 29/m/177/5'11"-Desert Crossfit at June 14, 2009 5:19 PM

Hah! WHat did I say the other day.... try a 5K? well I meant in a race but hey, you'll take this right?
Let's see what you do! Cool.

PlayoffBeard I am putting the pink ribbons in my hair, black rubber bracelets on my wrists, and plugging the ears with the ipod hooked up to Psychedelic Furs & The Cult :) high top Reeboks and slouchy socks LOL Can't wait for this! Need a good run
s'more- I know you dont like running :( wah!

just came back from the level one certification seminar at brand x,came here all the way from israel,and i must say it was worth every $ spent on the trip :)

i've been in lots of fitness related seminars ,but this one had the best coach ,best information ,and a great group of people from all over the world training together .

cant wait to come here again for my level 2 cert'

remember ,altho crossfit started in the u.s ,pain is universal :)

i've never "run" more than 2 miles at once before. I suppose the bright side is that im guaranteed a PR. This will be interesting.

Nice!! Can get my 5k done before work tomorrow and have Tuesday off...need that!

ok i changed my mind. I'm going to sub 10 for 1 driving and drive 50k in my car instead.

Bingo - I have always enjoyed your posts. Especially your Sunday musings. Thank you for putting your thoughts into words for all of us to ponder. A perfect example of community is all that help that Shephen received yesterday.

I'm going to have to do this one tonight as my wife is going to have our child tomorrow. I'll probably take the next cycle off and it really bums me out because I was hitting the Rx'd WODs hard for the last month. However, for those of you who have kids, you know what it means to give your total undivided attention to your family when it needs it. See you all when the storm calms.

Work hard. Play Harder!

Did this today... 24:52

Playoff Beard Party Bus Challenge WOD #5 rules:

You must complete the whole 5k. Order of merit:

A slower road or track run trumps the fastest treadmill run. Running trumps Rowing.

There is no scale-up for the 5k in this challenge.

Iam going to hit this 5k tommorow w/ my flak vest. Its weighs about 18# so I "acquired" 2.5# wt to make it about an even 20.

CF is the best. I weighed 204#s when I started this on Apr 30 2009, I weighed myself before the WOD, I am now 193#s and I feel good. Iam alot stronger and leaner. Soon enuf I will meet my fitness goals and be on to set new goals.

One cycle at a time.

DO WORK!!!

Haha!! =D yes Pony dear i don't like long runs my feet, ankles, knees and hip suffer too much my birth problem put me limits i'm a límited guy competing against you sane people!! Give me a break!! Haha!!

Love you guys FRAT RULES and for s'more...crossfit football

Big hugs and bad english for ALL

I never thought theses words would come out of my mouth:

"I was so happy to see the 5k posted!"

I've been feeling pretty wrecked the past few days. A nice 5k run with my ipod on is a welcome change of pace.

Herm- Running trumps rowing? I'd rather run 10k than row 5k!

On a side note: Can anyone give me a customer review on the Hi-Temp 10# bumper? How do they hold up in a high use environment?

Thanks!

Hmm... this may be a stupid question, since I'm no runner. 5K is a 5mile run, right?

23:10 PR

Gotta get some rest for the long haul ahead!

#50 JR - 5k = 5km = 5 kilometers (just over 3 miles)

Work hard. Play Harder!

So im starting crossfit tomorrow for the first time. I have a few buddies who have been doing it for a month or so now and love it so im stoked. I figured a running day would be a good place to start. Im tryin real hard to get in good shape over summer before school starts back up, so hopefully this will be the way to go, ive been trying a few things, but nothing seems to have the structure i need, so crossfit seems to be the right choice! wish me luck

25:35 (5,5km)

JR
5k = 5kilometres = 5000m or 5,500 yards. I believe that is about 3.1 miles

So my first WOD had to be in my weakest area!

The bad news: 5k time = 30 min, 45 sec

The one mitigating factor: I am running a 6,200 feet elevation...still Grandma slow!

I would like to pose a couple of questions to see if anyone else endures the same frustration I have over the past couple of days so here goes:

#1 Why is it that diet (meaning the way we fuel our body) is the first thing to suffer when we become incredibly busy?

#2 What are some ways you all have found to maintain a diet which helps to fuel top performance during overwhelmingly busy times?

Just finished a couple of crazy days (working at least 20 hours a day) and I fell out of the zone for a minute which pushed me further down that rabit hole figuring since I had already put some trash in the machine that some more wouldn't do too much damage. Then as soon as I ate the nastyness I got PI$$ED.

Anyways, I'd appreaciate your thoughts.

M/31/6'3"/205

21:40 on the treadmill

Previous: 22:15 on the road... always harder on the road.

Fantastic Cert in Charlotte this weekend! I had been wanting to go to one for such a long time and finally did. All the coaches there were amazing (even if they weren't the founders). I learned a ton from you guys. Pat, Chuck, Mike G, J Mac, Coach A, Jenni, and Bobbi; thanks again for a great weekend!

What can I say?!

5km is 3.1 miles for those of you dealing in old money. Given that there aren't many places at this time of year that are snow or ice bound everyone should be able to get outside and hit this up.

If for some reason you are stuck inside or refuse to leave your gym then try rowing 5km rather than using a treadmill or perish the though a cross trainer or step machine! Completely different movement but harder and therefor better for you ;)

Cheers, kempie

Freddy,

I have the Rogue Hi-Temp 10# bumpers (recycled rubber not virgin[insert joke here]. My little garage gym doesn't see nearly the volume of traffic that one world does.
But I've been really impressed with how well the bumpers have held up. They are thicker so when they are on the bar solo they get dropped from overhead with no ill effects. They go on and off the bar easy. I wish the other rogue plates were slimmer but overall couldn't be happier.

5km in 26'24".

Still carrying blisters from a 10km run on Saturday.
Very tight calves.

F/33/62kg

My calves are killing from 100 burpees to pullups from 2 days ago, ah well still try and go sub 22mins.

Great cert in Charlotte this weekend. Thank you to Mike G. for helping me finally add a kip to my pullup and to Chuck for getting me a ring dip. Pat, Jenni, Mike, J Mac and Chuck are all fantastic lecturers and coaches and added a lot of polish to my program. It was a great experience with a lot of great people.

29/M/5'11"/178

5K - 19:40:56 New PR.....

The level one cert in Charlotte was amazing! Pat, Chuck, Mike, Jenni,Bobbi,and all the rest of the trainers are true professionals and did a fantastic job. They made the whole weekend a fun learning experience. I recomend everyone that does Crossfit attend one of these certs they are well worth the money.Thanks again to everyone at Crossfit Charlotte!

23:38

m/41/5'6"/145

first time running that far on a treadmill. still boring as ever.

23:42

(still regressing - PR: 24:03, last time: 24:56)

this time 26:28

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)

30:05

A minute better than last time. woo hoo

last time 29:00

this time 26:00

high school time was 19:00 (many years ago)

26:40 undulating course

m/29/5'11/170

22:39 route in piedmont park

m/41/5'5"/158

20:52 whilst being chased by an almighty thunderstorm on the canal in Leeds. Loved it !!

m/35/5'8/155

5k road run w/plenty of hills
21:59

Last time was 23:19 so i'm pleased....

Kyle- success with food is all in the prep. This is what works for me, and as a single mama working two jobs and crossfitting, I’m pretty busy!
Make a list of meals that you can bring to work and can make ahead for dinner. From that, make a grocery list. (duh, yeah, but shopping without a list wastes time and you forget stuff) Get a bunch of little tupperwares that have measurements on them (I got mine at grocery store). Get out cutting boards, a colander, baggies and then get to work.
Hardboil a dozen eggs before you even unpack everything. Put chicken breasts in large gallon Ziploc and marinate right then. Start rinsing your fruit and veggies, drain, chop slice as needed and place measured/weighed amounts in containers. If you’re zoning, put them in block measurements. Finish the eggs, soak them in freezing cold water so the shells come off easily ( or make your kids do this part LOL) Grill broil the chicken. Divided deli meat into sandwich proportions, cook an ungodly amount of broccoli in the microwave/stove top, and then do the same with green beans, spinach, blah blah blah.
This is time intensive, but believe me, my weekend Cooking Extravaganza is a lifesaver. I have fun with it, I drink a glass of wine, play some great tunes, and my daughter helps with some easy stuff. When we’re done, I’m beat, but both of our lunches are done for the week, and several dinners are prepped, if not completely prepared. Not only is this really healthy, it saves money ‘cause then we’re not buying lunch, and I don’t come home exhausted and open the fridge thinking, “great. What’s for dinner?” If we get pizza (yay) it’s because I really want it, not as default. Hope this helps.

Female
36
124

2.6 miles in 34:08

nice 6mi bike ride. 33:28

Was 220#s this morning! That's 10lbs since I started Crossfit on June 1. Woohoo, new goal 210.

5k Bronx Einstein ECHO circuit

23:09 (PR 22:00)

27M 6'5" 220#

CFWU
x3

~3.5 miles, hilly streets.
33:21

i'll probably fall over dead after 2 miles...

NEW PR!!! 21:38 for my 5k, my last time was 23:03, im really happy bout that. hooyah crossfit

jeglit #68:

Think your time has anything to do with lunges on Sat. and cleans/squats yesterday?

CG E City Crew
posts separately
XO
24:29

19:48

finally got my sub 20

20/m/156/5'8

I attended the L1 cert at Charlotte this past weekend, and when I say it was right up there with the best weekends I've ever had, I really mean it. Pat, Mikey G, Chuck, John, Andy, Jenni, and Bobbi...thanks for everything. Their speaking/teaching ability is unparalleled and easy to understand. After only crossfitting since February, this cert definitely has me drinking the industrial sized kool-aid jug now! Thanks a lot guys for everything this weekend the event ran super smooth, and the "treats" and "athletic showcases" were awesome. Take care guys.

25/m/5'11"/205ish
24:03 on track

Ran 5K race Sat.
23:04. PR Really wanted to break 23 min, but set PR so I'm OK with that. :26 faster than a month ago.

The cert in Charlotte this weekend was awesome. HQ staff couldn't have been better. Keep up the good work guys!

F/26/155

26:45

Saturday:
AMRAP 20 min:
75# HC, x 15
12 dips, asst
21 unanch. Butterfly style sit ups
= 4 rounds + 15 HC + 12 dips

Finished 5 rounds in 20:36

Sunday- was wanting an early morning run…
ran about a 10k

Erin

Having a tough time with motivation of late...my workouts have been spotty and mostly low-energy...just goes to prove (again) that if I don't workout early in the morn, I don't get 'er done.

Too much end-of-year-graduation-promotion partying and weird schedules...and too much time on my hands, "the Devil's workshop" you know.

...then came today's run...a Godsend!

Not a speedy time, but I got 'er done. My goal is to workout solid until the rest day-after-next and pick up the intensity.

Today's time (w/ loads of NoVA hills): 28:10. (Waaay off my PR of 24:31, and waaay off my 10:19 PR in the 1.5 mi AFPFT)

Just glad to be sweaty and finished. Thanks Coach!

090525

at home

2 mi at 36:10

090615

at home

57:47

Too hot and humid outside, so I decided to Row 5K instead.

23:52 (PR by 1+minute)

29:30

M/48/6'/184

22:34

Sorry in advance for posting on today's comments for yesterdays workout. I perform all workouts as Rx'd but my times range from a couple minutes to several behind what I see posted. Weighted workouts are generally close to what the mean / median appears to be but still light. I'm a 70"/175#/26 yo male with a 740 CFT score. Case in point was yesterday's Nasty Girls as RX'd but with a time of 33:07. I do the muscle ups unassisted albeit one at a time. What gives? Other factors to consider, I'm in a combat zone, my sleep isn't regular, my diet is poor and I run combat missions daily. Any suggestions / thoughts? Thanks for any responses.

Rx'd
5K

24:10

It's 90% and humid not a fun run but I did it anyway no excuses!!

24:46 - 3 minutes slower than PR set in March. This is actually the slowest 5k I've done in 3 years!

My running has become VEEEEERRRY inconsistent in the last year and I now think it is my least favorite human movement (funny b/c it used to be one of my favs). I'll take thrusters over running now I think.

85 degrees and 80% humidity, no wind and very little shade today made for a crap run. Felt like I was moving at a pretty good clip and was on PR pace at the 1/2 way point. Then the legs got heavy and the shade/breeze disappeared. Actually had to stop for 30 seconds in a patch of shade before a 3/4 mile stretch in the sun to cool off a bit.

OK, enough bitching. Gotta get going by 7am next time the 5k comes up...

I also had an absolute blast at the Level I cert at Brand X. Everything the others have said about it already is spot on.

Great! Awesome! Wonderful! Outstanding! Those words don't even do it justice.

If you are on the fence like I was take the plunge you won't regret it.

Thanks to all the staff and the Martins for hosting the cert. Can't wait to go back to BrandX for the kids cert.

new PR

17:43 5K

24:21 last time 24:55

Some of you guys here love running. I HATE IT! I would rather see mountain bike 40 miles. Anyway, ran outside on a hilly course today.

25:37

My goal is to get under 20 minutes. I can do 23 minutes on a treadmill. Now I will go do some of those miles on my MTN bike after work. Way more fun.

5 K run- trail run with many hills- including a steep ski hill

26:00 (my fastest on this particular course)

F/122/31

46/M/6'/185

DID SATURDAYS WOD TODAY...

TIME: 10:07 AS RX'D.

THEN DID AN EASY UNTIMED 3 MILE RUN 30 MIN. LATER.

JIU-JITSU AND KRAV TONIGHT.

FREE BIRD

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

WOD sub 5k row
22:11

Awesome needed this. Running the 5K run in the twin cities this weekend! Good prep!

23:57. Will shoot for 22 this weekend.

21:51 on treadmill

m/39/158
22:58

21:40 6:56/mile

ecstatic about sub 7 min. miles. My only concern is I keep getting blisters if I use my Vibram Fivefingers for running. Even using anti-chafe cream and Injinji socks. I've had them two months so they should be broken in. Any suggests would be appreciated.

m/36/6'1"/199

Just finished yesterday's "Nasty Girls."
21 pu/dips for muscle ups, remainder as rx'd

18:30

Thought about doubling up, but I'll save today's 5k for tomorrow.

Did a combo between CF & CFE today.

3 miles on treadmill and a tabata pace (20:10)
Time: 21:45

m/ 26/ 200/ 74"

20:26

Sub 20:00 next time >:-)

Thanks and kudos to the entire CrossFit certification team at the Level I Certification this weekend in Ramona. After CrossFitting for 18 months, I was reminded how very much I really do NOT know, and how very far I have TO go to achieve my personal milestones with regard to CrossFit. That said, I also learned that we are all evolving together to make our community better and ourselves stronger every day, and I am going to get there because I am going to have a lot of help from all of you along the way. Coach Glassman reminded us that the business plan for CrossFit is to do a lot more of what works best and a lot less of what does not work as well, and to open to new ideas and concepts that can be validated through the analysis of empirical data. That is going to be my personal business plan going forward. I am sticking with what is working so incredibly well for me, but will always be open to new ideas, workouts and concepts on this journey.

I was inspired when listening to each coach share a bit of themselves and their CrossFit journey with the group, and I’m left with a wonderful level of respect for all of them. An even more significant observation I am taking away is the attitude of each participant with whom I had the opportunity to interact. It was totally an asshole free zone, and I genuinely felt like a member of a vast, extended family that was there to support and encourage me. The urge to reciprocate is strong.

At the request of Coach Amundson, I will spend some time this week writing a journal article about my personal journey from a bedridden post-surgical patient with an auto-immune disorder, through becoming more physically functional and capable, and on to becoming an athlete. I’ve never in my life thought of myself as an athlete, but CrossFit has allowed me to achieve that distinction. And, I owe the greatest thanks to Paul Flores, my coach, my CrossFit mentor, and now my great friend. Know that I'll be pounding away at my Fran time and trying to get that elusive muscle-up here at CrossFit East County in San Diego, and that I look forward to continuing this journey with all of you.

Crossfit level 1 cert at brandX was sick! by far the best cert i have ever been to in my entire life. All the trainers/coaches were very motivating tolerant and very knowledgeableon they're subjects. I learned a ton and can't wait to share my new knowledge and understanding with clients and friends.
Rachel was an outstanding coach. Very demanding patient and made you want to have perfect form.
Greg was very motivational intense and you could tell he was excited to teach us.
Andy was very easy to listen to funny and very clear and concise on waht he wanted from us.
Drew was very patient and tolerant. Made sure no one was getting left behind in the training.
Josh was a great example of a professional coach. Taught his lectures very well and used his props (rachel) to their fullest potential. Also very funny.
...if i'm forgetting anyone sorry...it eaqrly and i'm sore.
Can't wait to do Grace today with decent form and high intensity.
Thanks to all the Cert Trainers and to everyone involved. See you at Level 2.

Gabriel Kessler - Oceanside Crossfit

M 68"/165/40

Inner loop at USNA - 23:01

27/5'6/165#

Run kill my legs so...crossfit football!!

STRENGHT WOD:
Back squat: 3x5 all 260# shoulder press: 3x5 all 165 (absolutly NO leg dive)

Rest 10 minutes then...

DAILY WOD: as rx...
5 rounds:
315 pounds deadlift x7
21 double unders

Time...11:29

DAMN!!! 315 pounds was HEAVY!!! And DU slow i need more practice...

FRAT RULES!!!!

Was feeling like I needed to do a bit more so I just made the run an even 4 miles.

25:00 exactly, sadly my wife, who is a much better runner than I ran it in 24:09.

P.S. There's a whole lot of negative Nellys towards the top. Y'all get along, or we'll turn this car right around. That'll ruin your *%$#@*& field trip won't it! :)

28:22 PR

34:15

CFWU x 3

Run 5k - 26:42

Ran on the treadmill, 1% incline.

21 minutes even

34/m/5'10"/190lbs

In Smokey Mountain national Forest ran 5.6 K at 4000-4500 ft (hills and all) (read as FRATE=F**K Reading All The Excuses)

30:10 (PR for this route)

31/m/195

5k as part of a longer run this morning...

~24:00

best 3mile time ever was 18:00 when I was 18 in USMC Boot Camp. I weighed 135#'s then. Today I did it in 26:15. I ran outside on flat sand road. The temp was 82 and there was a south 9mph wind. I am 39 and weigh 185#'s

I was at a running cert in Edmonton over the weekend. Great course. Trashed achilles and hams so did the nasty girls instead.

made up nasty girls:
as rx'd: 5:09 (pr by 2:03)

25:49

M/39/6'1"/250

All four of us ran outside today. Yes, my wife beat me.

M/16/5'11"/168

22:22

F/50/5'6"/135

26:40

M/50/5'11"/172

27:37

F/16/5'8"/135

29:23

#123 Steven Platek dude great to see you born with strong healty legs CONGRATS i would love healty legs too but i BORN with this problem...take care dude train hard

as Rx'ed, 23:29

Good active dynamic warmup for the legs and trunk
68 degrees and sunny
Residential road route
No hills
No stoplights
No pedestrian interference
NO EXCUSES for my slowness!

http://www.mapmyrun.com/route/us/ca/chula%20vista/670124508272033593

30 mins on treadmill...

M/53/180
5 kms = 23:20

33:12

Ran on the road - temp ~70

Does anyone else think Travis Bagent is an ass? I was (and still am) attracted to CF by the hard working Crossfitters who are incredibly humble. They know they can kick butt without saying anything and still congratulate you afterwards. This guy is full of wind and makes himself look like a real douche bag. Lose the "personality" and just be good/great at what you do. Let your talent and success speak for itself.

Ran 30 min with the dog today. She has a little arthrosis so she can't run that fast but we got over a 5k in. I need to get back on the CF Endurance train...

22/M/187
28:00 even...well and .44 of a second
Last 3/4 mile was all up hill it was killer

im doing 15km

CHIMO!

M/38/6'2"/200

Nasty Girls
As Rx'd.

12:00 (pr)

Done Monday, June 15, 2009
8am
treadmill at work, 1% incline
23:44
pr

CFWUx1

5K 23:17

I am a turtle that has sprouted wheels! My 5K is coming along..must have been the Def Leppard on the ipod. :)

Just ran the 5k in 37min.

have not ran in 10 years...this is my first day of crossfit, I am down to 202 lbs from 374lbs.

Way to start; at least I finished!!!!

26:48

First 5k ever: 28 minutes

Felt good, never had to stop. Probably should have run harder maybe, can't tell. Big fun. Would have been better probably if i could have found my son's ipod beforehand for some tunes

I've never run more than 2 miles at once before so this was a nice surprise.

m/38/5'10/160

Not sure the exact distance, but close to a 5k-

21:28

19:36

Just got back from the Level 1 at Crossfit Brand X. Great, great weekend. The coaches were the best in every way. Having "The Coach" show up was a real treat. I learned a lot, met a bunch of great people and I'll never forget it. Thanks to all for the help and encouragement. Everyone doing crossfit should go to one of these meetings. It gives you a much clearer look of what crossfit really is and why it not only is the best way to work out but the best way to live your life.

22:49 3 miles Explanation/Excuse, lol... So I stopped running for time a year-ish ago after I got about 18:00 min 3 mile, then focused on long distance for marine corps marathon... and first speed/semi-long distance run in a while... not bad i guess considering but geeeze, not where i should be...

ROM's
Running Drills

WOD
:21::12 (not counting the 2 stops, at :02 each, I made when I got lite headed from the heat. 106)

Should of just waited tillit cooled off. the heat & humidity almost made me a heat casualty.

Get some, Go again!

Worked out on a stationary bike due to rain.
11 miles in 30 minutes on a hill circuit.
Last 5k run was 18:49 however.

S'more

315 is heavy.
And DU are quick are they are done 1 @ a time.

Herm & PB&J
You are going to smoke me. Got home at 2am work at 7. Leave work at 7PM. I am going to do the WOD. I think it will be more of a spirited walk. I may take my kids.

My gluteal chain is sufficiently thrashed.

FRAT OUT!

M/32/5-6/171

23:48 (on the treadmill)

M/33/185

5K outside very humid run PR since CrossFit 21:07

Hey 172lbs and counting. God bless you. you're an inspiration. thanks

m/36/213/5'11

Did a 5k run on Saturday. "Run for the Pies"
26:31

"Nasty Girls"
25:26

*subbed 3 pullups & 3 bar dips for 1 MU.

Hey All,

Completed Level 1 Certification at CrossFit Charlotte this weekend, and what a fantastic time. This certification was definitely worth every penny. As someone who scours the journal and reads everything I can get my hands on, I was blown away by home much I managed to learn within two days.

The instructors were top notch. As a Navy MTS, one of my jobs is to critique instructors on their delivery and effectiveness, and these guys and gals were absolutely outstanding.

Highly recommended! The hands-on instruction will definitely help to increase your performance, and, more importantly, you will learn the points of performance from the source, so you can take that knowledge with you and spread it along. I look forward to diving right into training! Who knows...maybe Level 2 in a few years?

P.S. I used that Muscle-Up progression today to get my first one (FINALLY)!!!!!

Regards,
Jonathan P

30/f/118

26:09 on treadmill

my goodness i hate running. had to stop 3x

F/37/125
Made up Nasty Girls w/ some mods:
25 OHS w/PVC + 25 air squats
7 jumping mu, rings@ top of head
95# HPC
3rds: 12:45
Will make up 5K tonight or tomorrow... Great times everyone- I'm jealous!

3 mile pft (usmc) course
20:19

Feeling very efficient after attending the cf endurance cert...3mi time is steady dropping with very little road time necessary thx BMac; your the man!

old PR 25:41 set 090525

26:29. not too bad when it's 94 in the shade with Florida humidity. was deathly afraid of not running sub 27

I am departing from the programming this week - I know, always a mistake - but I have a mtn. race on saturday, and mostly plan on tapering this week. Today, I wanted to get in my heavy lift day so I could recover before race day.

So, Quadrophenia:

BP 5x1 195-205-215-225 (new 1RM)-235(spotter assistance – not count);
Floor Power Clean 5x3 155-175-185-195-200(fail on rep 3, but who cares, new 2RM and bodyweight lift);
DL 225x10; 5x5 315-335-355-365-375;
Back Squat: 4x5 135-205-225-245(4).

Not bad. Sets of 6 GHD between all weight sets.

I can kind of see why we don’t do more BP – metabolically it doesn’t deliver the same hit that the other exercises do. After 5 heavy singles I was still feeling pretty righteous. Didn’t last.

Trying to get back into things after a month of debauchery, and today's heat killed me.

Did half the run before I met pukey then I finished up with 30 minutes hard on the bike.

Well... it turns out if you push hard, a 5k is about as tough as a regular (IE benchmark girl) WOD... though I'm sure this is only news to me! The difference is it's so much easier to cheat on a run and just take it easy. You can't really take it easy when you're doing power-cleans.
Usually I do about 25-26 minutes, but today I did 23 flat and it was pretty painful. (I think I'll go back to taking it easy for the next 5k...)

5k as Rx'd, outside on the rolling hills.

24:45.

"...this is my first day of crossfit, I am down to 202 lbs from 374lbs."

Comment #142 - Posted by: 172lbs and counting

WOW!

Tony post #113
Your an inspiration buddy! I can only hope to one day have your level of toughness & attitude. It was a pleasure to work with you this weekend.

5k of Oaklands most urbane terrain in 25:41. I took three 1 minute "walk in the shade" breaks, so I know my time could have been much better. The mental thing was getting to me, today was one of the hottest days yet this year.

Now, I'm going to try to make up Nasty Girls. Great.

25:25?

I had to back track about 300m because the trail was under construction. I guess the big "DETOUR" sign with an arrow pointing to the right is what you call an FBI clue. I could write myself a ticket for failure to obey sign. After I got back to the detour, I walked back to the start for about a minute because I contemplated starting over at the One World 5k course. Then I figured just finish it. Too bad, I finished my first mile in just under six minutes and was feeling pretty good. Frustrating, but its just running so who cares (haha).

On a side note, I ran in my Skins tights today. Those things rock. My legs feel like a million bucks.

Jakers, thanks for the info.

25.12

On a constant incline, was a bit disappointed to be honest! Must do better next time!

2nd week of crossfit! Love it!

DNF. Ran in my week-old VFF classics for the first time (previously running in VFF sprints), and after my first 400m (1:27) blisters started forming. Finished 1 mi in 6:50, then quit. Wanted to make up for the lack of work, so did 50 buprees for time: 3:15.

3 mile run

20:02 06/15/2009 (400m track) 6:10, 6:56, 6:56
20:47 05/27/2009
20:05 04/08/2009 (400m track)
19:50 03/07/2009
20:19 01/11/2009
21:38 11/21/2008
25:30 10/21/2008
22:18 09/19/2008

Made up “Nasty Girls”
85# HPC
Sub 21 pull ups/ 21 dips each round
= 19:11

Used more wt on HPC (5#) and least asst this time on pull ups/dips (18# less) and time was 1 sec faster. LOL. PR!
Erin

M/22/6'0"/173

23:37 -- on an empty stomach and an indoor track. Next time, sub 21:00.

27:21

worst time in a long time, but not too bad, seeing as how I got the cast off and stitches out 2 hrs before. it's hard getting back into it after 10 days on my back

tough day, but did pr by 2 minutes for 17:13. Hampered by sore legs after 315x10 warmup squat, and 36" box jumps x 50 w/25# vest. Oh well, hopefully will improve next time.
Thanks to Coach for all he does. He's the best coach in the world!
3-2-1

39/m/190

5K outside w/ "drop and give me 10" every 2 minutes (110 pushups total)

23:31

pr by 2 minutes for 17:13. Hampered a bit by 315#x10 front squats, and 24" box jumps x 20 for warmup. Slight cold, but getting over it. Hot today as well, 98, in the shade.
3-2-1

m/21/150/5'7

22:34

pr by :18

S/f

20 minute interval run on 10.5 mph and 2 degree in incline. 20" on 40" off.

33/M/6'00/185

25:48 (3 minutes slower than pr)

On a treadmill at 1% incline.

Not sure what is going on with my metcon and monostructural stuff. Been on a backward slide lately. Feeling effects of non-Zone eating is clearly one issue, but strength keeps improving.

Little slow today. definitely need a day off...
19:43

21:07...Managed to keep pretty good POSE (or my interpretation of "pretty good POSE") up to the halfway point, and then just couldn't sustain it. Will continue to work on it.

last 5k was 21:45 on 8/10/08

Playin catch - up - Lunge.pull-up,sit-up WOD

12:20

This vid is hella-sick

We ran four rounds of 800m instead of the 5K.
My times were terrible compared to last time we did this. Rnd one was 4:02 and the last rnd was 4:41. Geezie it was hot and muggy!! Last time we did this my worst time was 3:46. Argghh!!! I'm going in the wrong direction!!

09.06.15
Ran 13 each 400's @ 31's in 31:06

m/29/6'/165

23:15 - this time ran at lunch during work. used map my run. some up and down. have hoops tonight didn't really push it.

22:20 (pr) - last time weekend run at home to the 'round railroad sign' and back. flat. pushed it.

new PR

Last 5km - 23:51

Todays 5km - 23:08

Am slowly getting towards my goal of 5km in under 20 mins!

27:06, better but I'm still slow

Easy half mile jog plus pose running drills for warm-up.

5k run: 26:48.75

Last time: 25:46.12

I felt like my form was good, but I couldn't maintain anything faster than 7mph today. :-(

PR- 19:51

25/m/5'11"/177
2miles 17:15
90 degrees but track felt like 100
Had to stop cause real fear of heat stroke.
I am amazed by you folks running in hotter conditions.

Forest Fire:

135 shoulder Press- 3 reps
6 reps of pullups
9 reps of pushups

as many rounds in 15 minutes

7 rounds

25:40.

I don't run nearly enough. Good stuff.

135lb***

5000 meters 20:03
AND ONE GNARLY BLISTER
the new shoes need a big more breaking in

M/24/184

As Rx'd:
10:34

CFWU x 3 plus 3 x 12 45lb hang squat cleans for form.

5k: 20:38

On a treadmill at 9mph. Last time was 22:55, so PR by 2:17. Would like to get under 20 mins next time.

Post #113
Tony, thank you for the very thoughful words. You are very much appreciated at my box as a true athlete. All your efforts that take place there are proof enough that all members feel the exact same way that I do. There is no possible end to what is in store for you. Just make sure you bring that incredible desire of yours and there will be no ceiling to where you'll reach. I am also proud of the courage it took to share your story with others at the Cert. I hope every one witnessed the passion for getting better through CrossFit I see almost every day with you.
To the HQ staff at the Cert. Coach, Greg, Nicole, Josh, Andy, Dave, and all the others, thank you for taking such good care of CFEC's student/athletes. As I fully expected, you left a very strong impression on the two participants, one they will not forget. They have found what they were looking for. Thank you very much.

As RX'd 20:56

#197 Erik Fay

So you ran 3.1 miles in 10:34... I call BS

19:28

23:15 PR

I posted my nasty girls time under todays 5k run. Sorry for the screw up.

So #200 (John) no I am not an olympic 5k runner. :)

Hey guys!

Today I had the greatest experience in my whole life! It's all thanks to crossfit! Thanks you guys you are so awesome!!

As I kept running I could feel my legs starting become more and more numb as I got more tired. I hadn't been out running for a long time and a man my weight does not run 5K easily. When I passed the 2.5K marker and had to turn around I remember saying to myself, "how will I ever get back?" because I knew I had run out of gas.
Still.... I kept going and I pushed myself to keep running and when I reached the 4K marker I started to feel it, I felt as if I was possessed by a higher purpose. I knew that I should keep running and if I stopped before the 5K I could never forgive myself.
When I finally finished I felt so good I started to cry. A man passed by and asked why I was crying and I told him that I had just been reborn. He looked at me and said to me "I love you like I love all my children."

That man was God.

28:41

Menco

as rx'd, first ever 5k time 35 minutes.

20:32

38M/5'10"/167#

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

3.48 miles w/20# vest: 25:59.

Outside road course. 78F, 35% humidity. Slightly over 5k, consistent w/past runs.

First time running this distance w/20# vest. Added 2:40 compared to the same run w/10# vest.

First of all I want to say thanks to Andy for being an awesome host and having a great facility. And thanks to Chuck, Pat, Mikey G, John, Andy, Jenni, and Bobbi for a great weekend of teaching and kicking my ass. I had a great weekend even though my legs aren't liking it now, I learned alot from all you guys and had a blast doing it! Thanks again

M/41/6'3"/225

As Rx'd

25:22

24:10 (pr by 30 seconds)

POSE method.

Taking one week off (2 cycles) due to work demands. Good timing as it has been around 14-15 weeks since full week break.

Thanks Lauren and Coach!

30:58 3.5 miles - Week 3 of crossfit

27:43

~ 29 minutes
down to Jesuit and back. not sure of exact distance
25:30 still best

This was one of my first CF workouts, hoping for a good PR.

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

Run 5K: 26:34
Compared to 090525: 26:22
Foam roll after

26:12:98
27:02 last time

31/m/225
22:38 Nice day to run.

47 / 178

as rx'd on a treadmill at 1%

28:55

David - You called it. You got your running.

23:06
3:32/3:47/4:16=11:35 out
3:18/3:57/4:15=11:31 in

My first crossfit 4/30/09. I was worried that there would not be enough cardio and I would lose time on my runs....comited to do the WOD. Now I have a crossfit gym in my basement..no one has class at 5 a.m. here. Todays 5k 23:56. 15 seconds per mile faster than my best time..It works! I am crazy about crossfit!

22/m/177

21:05 - 5k

Last time I ran a 5k for time was a year and a half ago where I pr'd at 17:30, but I also weighed under 165, and couldn't bench my body weight. Great benchmark for the future.

28/m/79kg

36:57

+ 21kg

Home to Office

First of all congrats to the World Champion LAKERS!!!! although i know the LA riots jokes will ensue..... 5K 18:57. on another note was wondering how many fellow CF athletes go for a run or a swim after they are done with the WOD?
Kobe>Lebron

First one of these I have done for time.

26:08 as Rx.

44/M/5'9"/198

F/36/5'2"/105

as Rx:

28:01 PR!

outside road course 3.4 miles

Did cindy this AM... 18 rnds + 8push ups

5k tonight on treadmill 21:00 (PR by 1:30)

Starting the CF3:1 and adding CFE x2 per week...

First time I have paid attention to 5km only (normally go for distance), finished up on 15km/h (5"3 chick.. sure my legs were gripping for dear life!). 23:30 Im sure if it were outside it would have been much harder! Next time..

bw 256.2
31.5laps (5k) in 29:27, nonstop!
Tara did 5k in 35:34, great effort.

29:14 as RX'ed

"nasty girls" - Best WOD ever for me...12 minutes and 36 seconds....Not great but great for me!

5K +/- 300m; UNK time. Good to just spend some time by myself.

#205 Menco: pretty awesome isn't it?! Glad you recognized the feeling. I'm not a super-religious guy, but I do know that when we use the talents of the body to transcend the instinct of the mind some great things happen. You may soon forget that run and the experience, but you will continue to seek the euphoria and connection that your mind tends to hold back.

Be safe, be grateful and be good.

18:15 (30" slower than 090525)
AM, post-party. ouch

5k 19:49
I've been doing crossfit since last September. Once I started, it quickly turned into kind of a sick addiction! Can't wait to see the next WOD. Hate the pain/Love the pain! Finally decided to make my first post. I compare times about every day, so I guess it's only fair that I start sharing mine as well! Ran 20:22 in a 5k race about 2 weeks ago. Today was a PR by :33 since starting crossfit. Crossfit community,thanks to all of the helpful comments I've read up to this point! Hope to share some of my own from time to time! Go Crossfit!!!!!

m/37/175

5k

23:30

Track + 5k = meh
Ozark Mountains Arkansas + 5k = holy dear god.

crossfit i love you

For some strange reason, I felt the need to do some lifting today, and since I'd never attempted Grace, I figured I'd give it a shot before the 5K, especially since tomorrow is a rest day.

So, here goes:
CrossFit Warmup

Grace at 135 lbs. in 5:34

Rested 5 minutes and ran the 5K in 26:06 on an outdoor running trail.

In retrospect, it probably wasn't the best idea, but it was fun.

M/33/5'10"/210

3.6 miles at 10k pace
no stops

21:53

5k 19:49.

25:59

I just wanted to thank all the trainers from the Level 1 Cert in Charlotte this weekend for a great learning experience! I had a blast and I am looking forward to enrolling in another Cert.

5.X mile run

Decided not to run on my broken toe.
Did Cindy with Crossfit Marin.
17 rounds.

5k run in 21:44, PR by :12.

first time running this far on the pavement. 5K through Audubon Park. wanted sub 25:00 but I'm ok with it.

did 25:30 I had to stop for traffic to cross Magazine st. twice.

I SWEAR I JUST RAN 5K IN HELL.

f/24/5'4/125

as rx'd

23:10

PR! :)

Legs are shot from yesterday but it is what it is: 26:11 in the city but I was pretty lucky with traffic. Was looking forward to 5k but crapped it.

last time 29:00 5/25
this time 26:16

almost 3 min PR

23:50

rx'd.

25/m/173

i didnt want to run in the rain so i made up nasty girls. as rx'ed 6:53, PR by 31 seconds.

Did a 2k row today to give my shin splints a break.

7:04.8 (pr!)

Been following crossfit everyday now for about 3 weeks with a couple of other guys.

Luke- 22/159/6'0"

5k- 25:15

Chuck- 22/156/5'11"

5k- 27:10

Dont laugh-

Been doing SS for the last year in preparation for today....

Today was my first WOD. 35 mins 38 seconds, first time really running since high school (20 years ago)
Here I go!!

28:10 outdoors

This is very disappointing :( I did so much better last time. I suppose this is the flip side of getting so strong, with no metcon. Whelp, I can only improve....

I better!

TGIRD

#254~Pony! Shake it off girl! It's great to PR, but not every day can be a PR! Keep getting strong-wish we lived closer and we could push each other on some running training!

if crossfit is so bad ass why are there so many of you "elite" athletes running horrible 5K times? Just dont get it.

no warmup, straight from home.

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

24:21

New PR. Was shooting for 24:00, but went out way too fast (8:30 for first 2K) and bonked.

As rx'd.

23:13.

Still aiming for 23:00 to get level 4 on the army fitness standard.

27:27, 3 miles flat

Today was my first day of crossfit. Since tomorrow is supposed to be a rest day, i figured that I would substitute that for yesterdays workout "nasty girls". Any better reccomendations?

subbed a 5k row - pulled up lame on the run about 200m into it - calf problem.

20:44

23:57 - pathetic

M/43/185/5'9"
Sub'd 5K Row - 23:40

no 5k for me I'm takeing my rest day today. Tomorrow is my first day at an affiliate. CrossFit SoCal!! I can't wait!!

This run felt awesome. Before I was done with my first mile a big wind storm kicked up. Nice tail wind . . . which turned into a head-wind when I hit the two mile mark (Kilometers is what my grampaw calls "that metric stuff"). A head-wind with little stingin' rain. Those stingers soon turned into drops that made "pop" sounds against the chest of my t-shirt. another mile to go with the lightning and thunder all around me. Lungs feel like they've sprung a leak somewhere near the bottom- shut-up- you didn't wear your whine-and-go-home shoes today, you got your runnin' shoes on, now PUSH IT.

28:46 - lame

3.5 miles
26:30

then 20 K's to E's

Pony - no worries - i was slower than you :( Let's just say over 30 minutes and leave it at that!! Almost 5 minutes slower than a few weeks back - what the fluck?!!! Per Herm, I will chalk it up to 3 days post surgery, lack of sleep and eating bbq yesterday :) NEXT!

23:17
legs shot

29/m/183

23:13

PR by :14

m35/170/5'8"

as rx'd 25:22

20.43 on treadmill. nowhere near pr, but this whole POSE thing is coming along. baby steps...

21:16

21:57 getting blisters from running POSE

49/m/143
21:40

43/171

Waited for the temperature to drop below 90 degrees.

3.1 miles - 28:27

skipped this one. went to crossfit in medford.

wu: run backwards about 100m, 3 rounds: 3 single leg squats each leg, 5 K2E's, 7 donkey kicks off paralettes, then 100 jump ropes

6 Rounds for time: 10:44

200 m run
10 box jumps, 20" box
10 wall balls, 14 lb. ball

cool down: 100 sit ups for time, anchored, 2:13

M/34/195

29:30

F/26/125

25:33 + Ran an Olympic distance triathlon yesterday in 3:11:26

as rx'd @ CSULB track:

23:04 PR by 57sec... ran in my 5fingers!

OK, so a steady 27:00, hopefully not too tragic a Day 1 for an old guy on a very toasty Austin afternoon :)

M/45/6'0"/183

27:33

5K-20:44 hilly course

M/24/153 GregAwu

13.8 laps in heavy rain on HS track. According to Gmaps-pedometer that is a real 5k and not 12 laps.

24:01

MGySgt. USMC M/47/6'2"/202

Did not have the legs for this one today. Warmed up by completing my Mon-Wed-Fri challenge. This week is 25 x 1 of Burpee, 24" jump box, Pull-Up, K2E while wearing my 20 Lb vest.

Walked to my dry river bed to run the 5K. Started out strong setting a new PR for the first half mile (3:59) I figure that is pretty good considering how soft the sand is and comparing today to my CFT half mile of 3:09 in Boots on a nice ruberized track. However, I was spent, quads fatigued, and my legs in general were toast. Yeah I don't like not finishing but sometimes you just gotta listen to the body.

OooRahh CrossFit

As rx'ed: 22:00 flat!

54:01

Walked the whole thing with my wife. The weekend was rough.

21:45
0:30 seconds faster than last time.

5k run: 27:27 min

M/34/202/6'

im a lot more out of shape then i thought,i ran 1.5 miles in 13.31,then walked back to my friend and slowly joged .5 more miles and sprinted the last quarter lap.maybe next time ill get the full 5k

Done the CFE 5k'er
85% for 1st 2.5k then 95% for 2nd 2.5k

21:41

forgot to mention that my calves cramped up real bad after the run

I came down from Alaska for the cert this weekend in Ramona. Had a killer time, learned a lot. Can't wait to get back home and put it to work. Thank you Drew and Crew.

thanks everyone...! I wasn't able to access these comments, so I went to the gym and did a 5 mile treadmill run instead... ha ha!!! 48:10 I can only estimate that at mile 3, I was somewhere between 25 and 28 minutes.... and I'm no runner either--

M/48/5'5"/163#

22:33

About a minute slower than in April. Felt really crappy the first seven minutes. I guess three weeks of rest and an intense bike ride immediately beforehand didn't help.

M/40/188

Run 5 K

26:28

Not a good day at all...was it all those lunges and squats or the fact that it's 100 degrees? Whatever it is, i suck!

24:30
Legs too tired from wods
Tried pose running!

4 rounds of:
2 minute speed bag
2 minute heavy bag
2 minute 1.5 pood Kettlebell snatches

I noticed a couple comments about the coaches at the BrandX cert. How could you guys forget Stephanie?

Stephane I look forward to seeing you at the Level 2 I will be attending as a test subject in your weight room.

Once again Great job by all.

Hi, first time here on Crossfit...great place!

I run at the university complex near my place (Athens, Greece). Plotted the path on google earth at 4.65 k (will have to increase the distance a bit next time)

23:30

M/24/160#/5'7"

Knee still healing. Did 100 inverted Burpees

Previous Time: 19:35

Today: 15:31 (PR by 4:04)

Tried this one yesterday.

First time running POSE method.
First time running 5k.
Time: 20'10"

My calves are sore bigtime.

M/47/66"/135

Makeup 5K early today to escape the heat...

23:22

Al Hillah REO South Fork crew...

20:37 after the last two days of legs not bad.
CFF 3 x 5 (rounds) overhead squats 95lbs

26:30 (PR by about 50 seconds)

Not what I was hoping for, but it's better than nothing. Last time I started too fast and got burnt out quickly; this time I started too slow and had to pick it up after the first half.

#123
s'more - my legs are not strong, and I HATE running. My wife who is also trying crossfit WODs with me makes me, sort of, run on occasion so that I can do 5 and 10K races with her. She likes the company ;-)

But running is not my thinking. I'd prefer to doing 30 minutes worth of pull-ups than ever run another step. I teach psychology at the university and in psych 101 we teach about a basic animal neural response called Fight or Flight. I think everyone in the world has heard of this. Well I always tell people that I train for the fight part of that response because I ain't outrunning a thing! LOL

plus mountain running is really nice with great views, wildlife, almost getting run over by a pickup truck and one time my wife and I even rescued a lost bear hunting dog. jesus, need to stop writing...

m/42/162/5'6"

24:58 - Last Time: 24:08

M/40y/68"/157#

27:25

21:20

M/26/6'1/175

As rx'd:

20.51

Off last time's pace by .05. Really need to invest in stop watch so that I can know how fast I'm going while I'm out running. Upset about this effort.

31:52

m/30/220
24:42

23:42

Since the weather sucked and I had to run on a treadmill:

Modified to 1.5 miles in 10 minutes

also did deadlifts, shoulder press, and power clean

m/20/190

3 mi 26:11

29/m 65kg

20 mins 5k.

5k

27:13

5k

27:12

little slower than last time. tough after yesterday's squats

Am I the only one whose legs are shredded from the lunges the other day and squats? I'm new to Crossfit, maybe that's why...I do my workouts a day behind so I'll be doing this 5k after work (UGH). WHEN I finish it, it'll be the farthest I've ever ran!

as rx'd: 22:37

7:16/mile pace

5K run outside on flat asphalt roads:

23:44 (PR by 36 seconds)!!

m/39/185
22:52
PR by 25 sec!

44/m/163

3.7 miles

34:40

in am, first mile sluggish

F/36/5'9"/127

25:12 - pr by 2min 43sec. Grooving on life right now. Thanks Crossfit!!

Elliptical 20mins (4min cooldown)
first 10 mins level 7, second 10 level 8
3.67 dist

As Rx'd

24:55 (PR)

Last time: 25:02

Slowly getting better. Very hot and humid Florida day.

3 mile run -
20:30

scaled it down a little:

2 miles total
broken into 4 half-mile stretches

19:59 with breaks included
relatively satisfied with the outcome due to tightness in legs for the past day or so

talked to the girlfriend after, her run did not go nearly as well (or maybe she's just being too hard on herself!)

M/39/200/5'10"

as rx'd=23:09 treadmill

I felt good about this even though I was hoping for a sub 23 min. I died at at 2.65 and had to walk for about 35 to 40 seconds. Still fighting the knee issue. Hopefully it is still improving. I would like to get to a sub 21:30 so if anyone has any advice on what I can do, along w/ CF to get there I am open:) Thanks.

30:01 3.5K

F,5'4", 140
Running yesterday after having the flu for a week

3.1 miles
31:35

ran on treadmill
rx'd 5k (run/walk)this is definatly my weak area -still working on endurance
nasty outside - worked on my pose running

24:57. Went a little further than 5K but time still not great either way.

WOD - 22:45 (bandera negra!)

40/6'1"/m/194

27:01

F/23/150

~1.5mi on sidewalks (much harder than a treadmill, ouch!)

~20:00

LBD 5K loop - 24:45

last recorded time for this loop was Nov 21 2008 - 23:32 with this comment:

"hope I can do a lot better next time"

Oh well guess not, maybe next time.

5K

29:56 pr

M/33/70/170

20:06 (6:29 pace)

last time: 20:55

also...

treadmill, 2.0 incline

Cert 1 course in Ramona @ Crossfit brand X was awesome. I learnt alot and had a great time with an amazing group of people :-)

5K run on Fort Bragg 21:10 time. I'm bummed cause I didn't make the pace I wanted.

28/6'8"/219

27:23 in vibrams

Newbie f/27/5'6"/125

5k ~ 25:00

as rx'd
25:10 pr

F/27/111

27:41

m/54/1.72

5k in 24'54

31:55

Course was 3 miles - 25:20

26:26. 3:28 PR over my time in early April.

m 20 6'1" 240lbs

as rx'd

28:07 on treadmill. gotta get that time down!

24:40

21:36 PR

m/38/76/198

hill course, just under 5k

25:30

22 / M / 5'9" / 135lb

I was going to make up Nasty Girls today, but ended up running instead. I ran laps around my cousin's block with no timer, so I'm not sure about distance or time--about a mile. I ran in my boots and started getting blisters, so I had to stop.

26:12 pushing my daughter! Loved it!

39m/6/185

24:24 pw

Just wanted to thank everyone at the Level 1 cert at Brand X. The most informative and motivating class I have ever taken part in. I can't wait to start spreading the knowledge.

30:48 (5:26 off my PR)

I am not making excusses but are treadmill at the fire house is junk. Last time I ran at the guard base I ran 25:22.

16/06/09

M/33/80kg

Decided to try barefoot running for the first time. I went to the local running track and did one lap first, just to see how it felt. Not bad, as it happened, so I decided to try a bit more. I ran 2k (5 laps) in approximately 7:44. By the last lap, I was beginning to feel a bit of soreness just behind the pad of my right big toe, and I also noticed that my form seemed to be degenerating a bit. But all in all it was a very worthwhile experiment, which I think I will repeat, in the hope of getting the soles of my feet used to contact with the ground. The tactile feedback from bare feet really helps in implementing basic principles of the Pose / Chi running school. It really isn't possible to carry on with a heavy heel strike.

Writing this an hour or so after the run, I am amazed by how hard such a short run was on my calf muscles. They feel like they have had a real workout.

I am considering getting a pair of Vibram Five Fingers, as I just can't bring myself to run without some protection on city streets. Have any other posters tried them and found them useful and, if so, what model would they recommend?

Thanks.

m/24/170

3 Mile: 20:18

1% on tm

28:38
previous 30:31
pr 27:49

34yom / 212lbs

4k: 25:43 (PR distance, PR time)

Ran at Kim's place. Started out at an even pace and a little slower than usual which seemed to work out well. I kept my mind unfocused and just maintained and was able to go farther than usual in less time.

m/34/6"0/218

Not as RX'ed

ran at bordelon field, 32:49

7 laps = 3.08 miles

Never been a runner, but this was embarrassing. Three laps of 1.08 miles each, 3.24 miles total (according to mapmyrun.com

10:59/12:00/12:22 total 35:21

Run: 5k hilly trail run
26:21

M/26/165/5'7"

via treadmill
incline #2

31:41

22:44 (7:20/mi pace)

M/38/5-10/195

25:05; felt much better than the last couple 5K's

covered 1.8k in 18 min, had to stop and convert to bike due to foot pain. (ran in 5 fingers).

Row 5k - 20:21

m/30/5'11/180

as rx'd
20:29

22:38
Not too bad considering my hamstring injury kept me from running for the past three weeks.

27:27

This was my first 'real' 5K. I did an estimated one before, but I think it was way off (short). This time, I mapped a path around town that was exactly 5K. I took about Six 30 second walking breaks. Next time I want to finish with perhaps 1 or 2 breaks at the most.

30/m/5'11"/200

21:48 (PR)

M/29/6'/195
20:31

32:09

Too much walking. How I hate running.

m/22/165/5'11"

Did this on a track and accidentally cut off 200m at the end. 18:09 at 3 miles which would have put me under 19:00 but I'm not sure how much.

f/20/130/5'7"

First timed 5k ever! The last time she'd run this far was high school and it was done for completion.

29:17

26:14

Directions from MapMyRun were confusing, so I ended up running 4mi in Reno in the rain.

route: http://bit.ly/Reno4miRun

41:03

23:12 (including 2 water stops of 30sec each)

M/41/5'11"/185

26:31

29:27

90+ degrees, also slight sore throat, ran at 6PM

27:05 (tourdecatur 5K route)

Treadmill: Al Asad- 17:12. Temps were way up.

m/40/6'0"/190

getting very s-l-o-w....felt like my legs were made of lead after the past two days....

27:16 treadmill

m/6'1/192/26

as rx'd

24:40

into a big wind...slowest time but toughest conditions....felt like it was the best 5k I have ran since i started crossfit in oct 2008.

23:37

~~~~Vacation~~~~

Ran 3 miles on house course (hills)
33:03

6'2'/190
2 laps NYC resevoir (5k) 21:38 (last time 22:01) - Damn, what happened to my old 6:30 miles? getting old.

6'2'/190

2x NYC reservoir (5K) 21:38

25.43

24min44 season best

22:52

I know Im a couple days late but I have a good excuse! I was attending the CFKids cert immediately following the Level 1.

What a spectacular weekend! I went into the Level 1 cert thinking that I knew alot and I was very skeptical that it was going to be worth my time and money (more importantly my money). It most definitely was! It was informative, engaging, and damn entertaining!

The presenters knew their stuff, were easily approachable and very friendly. The one on one and the group training were great and I learned more about form, cueing, programming, nutrition than I thought possible.

The culmination of the weekend into the workout that I like to call 6 Man Fran was awesome! In teams of 6 we did 400m run 300x 95# thrusters, 400m run, 300x pullups, 400m run. My team came in 3rd at 27:09. The caveat to the thrusters was that the bar could NOT touch the ground. Two of your team mates had to act as the rack! Drop the weight and you get 20 extra thrusters!

This workout combined all of the skills that we had learned throughout the weekend and allowed us as future trainers/instructors/coaches to witness, coach and encourage each other to improve technique and push past barriers.

Thank you so much to Andrew Thompson, Andy Stumpf, Rachel Medina, Greg Amundson, Josh Everett, Stephane Rochet, all the support staff, and fellow attendees for an unforgettable weekend!

PS to Andy, thanks for the sizzling bacon reference, now I know what to call that writhing I do on the floor after a WOD.

Nick C

25:24 outside

forgot to post last time but I remember it being over 27 minutes and I had to do it on a treadmill

Tendonitis still,
CFWU all lowerbody

23:45

M/32/5'4"/142lbs
25:14
just over 2 minutes faster than last time.

M / 31 / 5'11 / 230

CF: as rx'd... 27min 30sec

post dinner :(
25:57

28 male 197

in between rain drops
Riverview beach park
Pennsville Twp

5k 29:03 sec

M/49/151/1-1-06

Outside, racing the rain:

25:00 (PR for this course is 24:26)

24:45.....new PR

m/24/6'1''/180
22:40

treadmill
1.0%
3.1 miles
24:26

19:20 on the track
6:08 mile 1
6:04 mile 2
6:25 mile 3
0:42 final 0.1 mi

M/32/148lbs/5'5"

26:18 (pr)

28/6'1"/209

29 min

28/6'1"/209

29 min

25/m/5'8"/147

22:49 (3.2 mi)

camping at peninsula state park.. rode my bike 10.2 miles on the sunset bike trail

also did 10 rounds of mary in 19:36
**modified**
1st round - 15 kipping pu
2nd round - 10 stricts pu
3-7 - 5 strict pu
8-10 - 5 pu with 10# weight

was camping at peninsula st park, so went to the y there, and the pulup bar was not kipping friendly, so i was forced to mod the wod

24/m/175

on treadmill

21:36

3 secs faster...lol

19:41 as rx'd

Also, I was pushing a stroller with a 40 lb toddler on board.

22:41

M/31/5'9/152

24:34 outside.

Hit it outside at the Colorado State University track in the morning.

M/24/6'2"/187

Time: 24:49 PR

Last effort in May was 28:35. Today felt 1000 times better. Hoping to keep seeing that number drop.

temp: 89 70%humid

29/190/m
26:07

F/38/134.5(water)/5'4"
Done on home course . 34:43.

25:59 at track

Row 5K, 6 intervals ~833m, 19 and change plus 5 minutes rest; mainly to stretch back, take ass of off hard plastic. Good heat and humidity today, soaking wet, brings back good memories

Run 5 K

3.3 miles in approximately 33 minutes. This is horrible. I don't know if I looked at the clock wrong or what. This is the slowest I've run in a long time. Very disappointing.

29:30 hot afternoon

22:51, PR

m/56/190

20:22

2 min off pr, but pr is treadmill. Today's 5k was done after 10X1 hang pwr snatch. Also, dog issues in the middle of run - lost maybe 10 seconds.

21 mins on the nose.

That's a PR.

Next time under 21...

did this today on the treadmill.

Was aiming for sub 21 from a PR of 21.28. Pushed hard and probably too hard - ended up losing gas at 3.7km and pulled my first ever DNF after 9 months of Crossfit.

USed to lvoe running, now I hate it...particularly on the treadmill. Will only run outside from now on so I can't stop.

did 5x3 Snatch technique with 40kg afterwards

5k run
34:56 pr on treadmill.

Vacation week, but did this, just didn't time it.

@thepittsfieldloop

22:36 new PR!

Can't run due to torn meniscus...but rowed 5k instead....I hate getting old!

5k row
23:28

m/50/180#/5'9"

"the pittsfield out & back run"
27:11

dissapointing effort today...
too much breakfast!!!

21:25 as rx'd

I feel like I'm starting to take control of my running again. My fitness background started with cross-country and track, but I feel like I kind of drifted away from that. This run definately had a nostalgic feel to it though, and I paced myself well. Now I gotta start working my times back down to sub-19...ugh!

25:01
made this one up today after having a sprained toe and bad back wasn't pushing it to hard just out for a nice early morning run

29:28

cramps, no jump
run interrupted by street carnival, bike race, etc.

Ran this Sunday 6/21

Very hilly streets in the neighborhood, about 3.5 miles in 32 minutes. I definitely don't run as much as I used to before Crossfit. I wonder if it always hurt like this before!

24:43
5K run
Hill Course (Mid 90's high humidity)
M/48/188#/72"

21:24. Good run this morning

ran but didnt have a stop watch prolly a lil under thirty mins

4 laps rounds the park
~18 minutes

22:20 on treadmill - bored as hell! (2 mins off previous though!)

Gonna have to get out side and do it next time.

25:56

m/35/155
on school track
19:35

M/33/71"/178

23:51 - Huntley Hills Course
80 deg
80% humidity

m/35/5'9/174

No CFWU. Few pose drills.
23:25
Focused on pose today. Legs not tired at all at end. Hill not a problem. Just work on faster pace at beginning.
5/25: 22:21-PR
4/9: 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
2/16: 22:40

Run 5 K SUB Elliptical

28:00

--------------------------
Compare to 090525

28:01

Warm-up:

Floor drills and skills

WOD:

20:00 flat

Then did 100 pull-ups for time. First 50 were done in 1:10 and I felt fine. Then going into the third set of 25, at about 65 or so, I managed to rip the skin off both pinkies. Didn't finish until 4:31. Still a new PR, but man, I think I can cut a minute off that time with a bit of tape on the hands next time. This is going to slow down training for a few days.

Broke up the run into three parts

8:34 min miles

36 mins total

M/26/170
Ran 31:00 instead at Palasades Park, pole to pole.
I think its 4 miles.

m/23/6'2/175

21:57

I ran this in the desert(china lake, ca)...wow that was rough.

ran this yesterday (6/23/09) at Kezar statium, SF:

3 miles - 20:10 (200m short of 5k)

-up from my 19:37 at Camp Pendleton last month

cooled down with 100 push ups (6:10), 5 rds of 20 squat/situps, and a 1 mile jog. Feeling strong

Ran this yesterday (6-23-09) at Kezar Stadium, SF

3 miles - 20:10

(Fastest is still 19:36 at Camp Pendleton last month)

cooled down with
-100 push ups (6:10)
-5 rds of 20 squat/sit ups (no time)
-1 mile jog
Feeling strong

It looks like I posted that twice... my bad

Sunset Summer 5K: 23:50
Not my best time, but this was on a pretty hilly course and I probably lost some time in the slow moving group start.

M/24/184

As Rx'd:
22:32

5k Row ~ 21:54

@ CrossFit All In

As Rx'd:

21:52

1 mile:

15:17

m/27/6'/175

21:35

26:44

35m193

28:11, walked twice for about 30-60 seconds, so almost back to PR time.

36F123
row 35 minutes, batteries dead on C2, no distance reading.

34 yom 203 lbs.

5k 30:22
Terrible showing. Should have gone Station 11 West before the run. Had to walk several times do to this. Also calves and feet felt really tight, possibly from creatine.
PR is 27:27

Theresa: rowed 5k 26:42.
(not the most gallant effort. Tried this vs running due to hamstring strain. Pain in the butt (literally) due to pressure on ishial tuberosity/hamstring. Had to take pause @ 3k & 4k)

As rx'd in 20:57. It's 96 and humid in North Florida today. Running in the heat was a bad idea.

Mt. Misery loop in valley forge plus extra really steep trail up the middle. total 3.04 miles

29'42"

killer hills but loving how quick my legs recover. Crossfit does it again!

43 yom 203 lbs.

2 miles

26:10

as rx'd: 24:13, not my best...

cfwu x 2

As rx'd on 200 meter track

20:20

Just caught up the 5k ,
23.20 slowest ever !

29:59

Done 7-4-09 morning
Time was 23:48

Previous times were
24:16 on 5-25-09
26:40 on 4-08-09

Not my best run by a long shot but the company made it my best ever- first 5K with my oldest son and his first 5K ever @ 9 yrs. old. His 6 year old brother paced us on his bike! Good times.
5:44 (52/66) - 5:53 (64/67) - 5:26 (64/68) -> turn
4:53 (73/75) - 5:25 (71/75) - 5:27 (66/70) <-
and 0:44 (76/79)
Total: 33:33 (65/79)

30 minutes

3.25 mi - 4 times around Argyle lake and once around BHS track

Third round around lake started breaking the run with some walking. Running still weak.

26:56

m/37/193

ran 5.12k in 21:56

25:00, +/- 20 seconds

M/23/160/5'8"

25:10

M/33/165/5'8"

Haven't timed myself on a 5k in a long while; sadly, I had enough juice left to pace someone for their 12:00 1.5 mi PT run like ten minutes later.

33/m/210/6'5"

Normal trail run: ~25:00

Watch kept auto-pausing, but I know my pace was slower today than normal...tired legs.

M/17/5'11''/155
26:15, road, very hilly

First 3k 37:17 .

I Think i can do it faster next time

29:57

M/21/6'2"/240

First 5k run I have ever done

First 5k I've ever timed. 22:55. 31YO/185/M. Shooting for a sub 21 next time.

27:45

pr is 26:15

Ran a 27:36 Yikes! Like a turtle but getting better

27:36 Yikes! LIke a turtle but getting better

26:38

laps: 6:38, 13:47, 20:55

(PR is 25:38)

19:50 PR for my crossfit phase of life

19:50 PR for my crossfit phase of life

19:50 PR for my crossfit phase of life

19:50