restish

Dude, you're doing it wrong!

nice, never gone for a 10k before.

awesome pic

Holy crap that's a big pood(s)!

Again with the 10k? Wonderful-I can't wait.

Fantastic pic!!

Ok I have a question... I was practicing Hand Power Cleans, and like all of the various cleans, I'm having a problem keeping the weight from falling forward when I get down and catch it. I can yank it up and get under it, but right at the point at the bottom of the squat, most of the time the weight rolls off my hands. I think its a wrist/arm/whatever flexibility problem because its INCREDIBLY hard to get my elbows pointed forward, it feels like my wrists are gonna rip off. Any suggestions?? Its driving me nuts!

Ohhhhh.... After Eva? Why me? :[

@Multibomber

Get off your toes, put your weight on your heels especially when you catch it and that should help.

lol I remember back in like october of 07 when coach gave us a 10k, then a rest day, then another 10k... that would be funny in a sick sort of way if thats what happened again this time;)

This is a hell of a birthday WOD , 10K thank you Coach.

Coach....why do you hate me so much :(

Fine...fine...I'll do it....but i will pout the entire way, including before and after.

MORE Running?!

Moving is a true test of all this training I've been doing. I figured something out-

It's way harder to lift odd shaped things... Even when they're pretty light. Moving a couch feels way harder than picking up a barbell.

There never seems to be a WOD that works the calves. When will we see some calf raises?

Love it!!

@ #7:
Are you trying to close your hands round the bar when it's on your schoulders? If yes, don't. It's ok to just touch it with the tips of your fingers.
If you lift your elbows high enough you COULD even stretch your arms in front of you.
Two yours ago I couldn't either, but a few months later I once managed it.
Do a lot of front-squats and cleans with just an empty bar, and I'm sure you will master it.

btw. i'm gonna do this one this saturday after 40K of cycling. Nice training for the OD Triathlon the 30th of august.
Tomorrow (wednesday) i'm doing Eva since i'm one day behind.

#10 John

Usually i hate myself for not starting Crossfit sooner. However, in that case...not so much :)

im not to excited for this

If you liked the Travis vid, all four parts are available in the Journal for free.

http://journal.crossfit.com/2009/06/the-miserable-beginnings.tpl

@ #13:
I am pretty sure that running 10k will work your calves well enough. I have been doing this about 4 months and have yet to see any calf raises in a WOD. And I highly doubt that there ever will be... It would be like someone saying we never work out our biceps the day before a WOD with a bunch of pullups.

You know what, I'm considering skipping this and donating blood instead - for real, that's what I told myself to do EVA almost as RX'd today. Not sure, but my body is advising an additional rest day

After Eva now this damn this should be fun.

Finally, it pays off to be a skinny little bastard.

multibomber - try bringing your grip in a bit, even with your shoulders, not outside 'em...

AWESOME PICT... I Chuckled! :)

I was hoping to do a 10k soon, thanks coach!

Man, felt that guy in the picture as I was doing EVA today. Great shot.

What?

Well...I've never been so happy to see a 10k because.....I'm taking a rest day tomorrow.

Affiliate Games at Crossfit Norwest in Sydney - cope all Sydney based crossfitters of all levels go along.

perfect wod to help with the firecracker 5k race on the 4th... thanks!

Awesome pic...that's what I felt like on the last round of Eva today...only difference is no EMS in his picture.

Happy Canada Day!

Travis Bagent world's greatest armwrestler...please...does the name Devon Larratt ring a bell...ask Travis, or maybe not, he might poop his pants...Ottawa high hookers represent

anyone wanna guess how many people are crossfiting??

http://www.alexa.com/siteinfo/crossfit.com

Can't run that far due to bad knee bio-mechanics. I think a 10-12 mile bike road is a good sub.

Anyone wonder how many people are out there crossfitting??

http://www.alexa.com/siteinfo/crossfit.com

Suggestions for bike or swim? Can't run for another couple weeks on broken toe.

Anyone wonder how many people are out there crossfitting??

http://www.alexa.com/siteinfo/crossfit.com

10K? ah hell...why not....can't be any worse than today...

aww man

Multibomber

One way I practiced for Cleans was with front squats w/ a clean grip. work on keeping weight on your heels and work on the flexible in your wrist and forearms. Some of my kids football players problem is the flexible in their fingers, sometimes you got to almost not be holding on to the bar and it is resting on shoulders/chest/upper arm. I hope you understand and I didnt confuse you. Good Luck.

Not a crossfit expert, but did graduate with a degree in exercise science.

Sub in a 20-25 mile bike ride for the 10k if you wanna do the bike or a mile swim.

i was truly hoping for a rest day... fortunately it came sugar coated in the form of a 10 k

Multibomber. Bring your elbows up/ forward fast as close to 90 degrees as possible. This should help to get the bar into the front rack position.
Run uphill for calf workout.

#23 Smitty... I'm with ya brother.

#13 Oceanfire

I highly doubt you will ever see calf raises in a WOD. Ever. If you're running with proper technique, your calves would get a hell of a workout. I suggest you check out the journal articles on Pose running or check out the Crossfit Endurance site.

#13 between running and double unders u get plenty mutilation of your calves.

When I first started crossfitting in Halifax I had a WOD where you pick 3 exercises for someone to do. My buddy wanted to kill me so he got me doing double unders, kipping pull ups and jumping pullups. Other then having to wear duct tape on my hands for a week, I maintained a curious little prance because my calves were so brutally beaten.

no pull up bar so subbed 100 push ups, 100 sit ups, 100 squats, 100 lying knees to elbow. did it in 17:02.

I watched the Travis Bagent videos, and was like "where do I know Travis Titus from?" And then it hit me like a ton of bricks, The Post in East Lansing! Trav Titus, if you read this, give me a shout out, brother!

- Ben from The Post

Im allergic to running... where's my epi pen?

@ 41. Thanks for the advice. Mile in the pool sounds good followed by some DH in kickball tomorrow night.

My team is miserable. Anyone in Nashville want to come kick some homers?

ha comment got cut off. It is entertaining though.

Your so cute when you pout Eric. How will you manage to keep a cougar from picking you up in her jaguar during your run? Better tuck that lower lip in if you hope to complete the WOD.

I think it's hilarious reading the message board on days with long runs. Well, relatively long runs anyways. I absolutely hate running as well, but I feel better knowing that everyone else dreads it as much as I do.

#13 Oceanfire: ever heard of box jumps?

If your calves are not sore, you're doing it wrong.

54 minutes

What's a descent 10k time?

10k? ummmmmm no thanks! ;) Maybe Sunday. Furious with my landlord today over my messy bathroom remodel among other things and blew off steam on the C2. Rowed intervals - 250m =1:02, rest 1 minute, 500m = 2:06, rest 2 minutes, 1000m = 4:40, rest 4 minutes, 2000m=9:28. Not my best, but everything felt great, kept a good pace and worked on form :) Good luck to all the PBPB challenge kids :) GET SOME!!!

ha!!!

the picture just made my day!

this is starting to turn into hell week lol

can someone tell me whether flax seed oil is a good alternative to fish oil? It contains omega 3, but also omegas 6 and 9, in a good ratio for humans.
Is the omega 3 from flax the same quality as the one from fish?
are there any other reasons to prefer one over the other?

I recently injured myself on my Dirt Bike. Nothing serious but enough for me not to be able to run on my foot. Whats a distance I could push either on the elliptical or Bike that I can sub in?

whyyyyyyyyyyyyyyyyyyyy

After Eva yesterday this is a nice "break". Yesterday was my first time doing Eva and it was the single most strenuous workout I've done since starting Crossfit 6 weeks ago. I hurt all over (Yes, yes, I'm whining) but it's a good kind of hurt. This 10k will be a great last workout before I go on leave for two weeks.

3-2-1 Go!

13th September I'm doing the Cancer Research UK Manchester 10k dressed up as a Spartan, so this is perfect for me. Eva this afternoon, panic stations!

#60 Ian.

Cruise on over to Mark Sisson's site.
http://www.marksdailyapple.com/flax-prostate-cancer-risk/

1 hr 01 min 29 sec

#13 it seems you don't quite understand Crossfit as of yet. Calf raises is an isolation exercise, therefore you will never see them in any Crossfit workout. By the way, I am dreading this because I probably won't be able to move my calves for days after finishing the 10km.

This picture reminds me of a Winston Churchill quote I just read yesterday:

"We contend that for a nation to tax itself into prosperity is like a man standing in a bucket and trying to lift himself up by the handle."

as rx'd

50:35

Check out the 'aerobic points' system on slowtwitch:

1 mile cycling = 1 point
1/4 mile running = 1 point
100 meters swimming = 1 point

10k run = 24.85 points
40k bike = 24.85 points
2450 meter swim = 24.5 points

#13

To elaborate on #67/Juro's comment, that would imply something extremity-to-core, and that is also so NOT CrossFit. No functional work/movement done by the human body is done in that fashion...OK, OK, maybe on second thought, 12-oz. curls????

Just a thought...

m/41/5'6"/145

10k 49:55

10km in 58'18" - PR

F/33/61kg

Ran a 5K and then had trouble breathing due to a fire last night. Finished the rest of the the 10K on a bike. Not my best performance, but it will have to do for now. Got another 5k on the 4th.

M/41/5'11"/185

52:41

10km 44:28, done on the treadmill due to a dust storm.

10km 44:28, done on the treadmill due to a dust storm.

26/M/5'8"/130

47:51 as rx'd. i'm usually ok with runs but this one felt especially painful, maybe it's the lack of sleep.

41/m/176cm/73kg

As rx'd

49:49 (last time 50:51)

First 10k in five fingers!

as rx'd
36:25

as rx'd
43:38

10K on treadmill (husband is traveling and no way to get it done outside as I'd go to jail leaving a 9, 8, and 6 year old home alone!).

TURTLE TIME: 55:16 off PR by 3 minutes

low back and hammi's are tight from CFT, Nicole on Monday and Eva yesterday.

SO LOOKING FORWARD TO A REST DAY! Happy trails everyone

36/F/5'1"/128

53min

2nd day in crossfit.

70:40 (furthest i've ever run by 2x - missed last CF 10k)

Multibomber

I also used to have a problem with the rack position. I just completed 12 weeks of a strength building program that involved doing front squats one time a week. I started with the 45lb bar doing two sets of five then adding weight warming up to a final working weight at three sets x five. Doing this over about four weeks allowed me to gain the flexibility to do the rack position with only slight discomfort in my wrists. I can now do power cleans catching the weight in the rack position. It will take time and practice but if you dedicate the time you will get there.

49:09

I have boxing for 2 hours tonight, but might contemplate doing the 10k straight after, what do you reckon?????????????

28/6'8"/219

5k - 26:32

there's no way...

bw 165

subbed 5K

24:41

47:16. Rx

Rode 10 very hilly miles (got the huffy up to 30mph) then worked out with mom:

Jump Rope 2 min
push-ups 1 min
Jump rope 1 min
side planks 1 min
jump rope 1 min
leg raises 1 min
jump rope 1 min
mountain climbers 1 min
jump rope 1 min
2.5 mile bike ride

25:49 from first jump-rope to end of bike ride.

Did Eva this morning 54:45

Hard to maintain grip on PU's with all the blood.

@ #7

Try advice of #16, I had some wrist tweeking issues and started trying it with just the index and middle finger resting under the bar, not gripping it. Then after time I worked it up to the whole hand...treat those wrists right, you need them for pretty much everything.

Is Satan posting the WOD's these days?

m/27/210/72

Dust Storm

Rowed a 5K 20:08

58:06, first 5K on hilly terrain, second 5K around track.

m/30/180/5'7"

As rx'd

Never did a 10K before this was horrible.

63:08

CG E City 0700 Crew:
Leary: 57:35
Keep it up!

much respect for any pro athlete who will try crossfit for basically the first time in public for the whole world to see. takes a strong ego to do that. wish more pros would do it.

50:23, ran a race this weekend

Heavy OHS and sn balance?

M/21/185/6'1

M/29/71in/204lbs
Run- 5k 28:43
Row- 5k 23:10

Did two slow 5k's
30 mins each or so.

31/M/190

did a 5k instead - 23:22

9 seconds off my pr

I'll swim instead.

40/M/175

As rx'd 48:30. Gonna suffer today for that...

WOD as Rx'ed

47:50

PR

FRAT Alert:::
Rookie... after your run "recovery" request yesterday and then seeing today's 10K WOD I'm starting to think you may have a copy of Coach's WOD book? Two can play at that game... let me see... tomorrow's WOD... REST. That's right. I've got a copy too! Oh, and if you can do something about all this running in the WODs I'm sure Cougar Hunter will stop all his pouting and start hitting it again! Heck, Cookie even crumbled on this one... Where is Strong Lil Pony! when you need some fire!?!? Fit Mom, carrying the FRAT... nice! Time to run in the rain... I thought it would end after June?

Not looking forward to the Wod today, 10k for 120kg (265lb)man, wow it will be tough!!! Must dash got 10k to run (60 mins target).

25/m/5'11"/202
55:13 as rx'd

I woke up this morning destroyed from "Eva"... feeling almost violated.

Will do the run tonight after my group class if at all physically able.

Go FRAT!

10K? I'll take that after the beat-down Eva gave me yesterday. I didn't post, so I guess I'll fess up. 3 rds scaled as follows:
800m
70# bd swings x15, 35# x15
15 pull ups, 15 jumping pull ups
26:58

First time with swings that heavy -- exhausting! PU sets were broken on 2nd & 3rds. 3rd 800 was a full minute slower than the 1st.

Haven't run 10k in a while; shooting for <48:00.

5k
28:09

I may be the only one, but I read that post from Oceanfire as him being sarcastic.

M/33/5'9"/207

Longest I've run at one time, always sub something for the 10K, went for it today. That's a LONG ways!

as rx'd

64:00

Phoenix- aw! Miss you too! I saw that you were up to your good ole researching skills yesterday, finding that info for Rookie (and me) where are you that you are runnin in the rain too? Glad I ran already in a light drizzle, hailstorm is expected later today.

58:15 not my best, but not my worst. NYC Marathon will be interesting this November :) I have put on 15 lbs of muscle since last summer/ last race

1st 5K- hilly
2nd 5K- around track

58:06

10K run (6.2 miles)
outside- 52:14

m/26/6'0/178

10K - 50:45

5 REASONS WHY CROSSFIT IS CRAP.

http://www.macssistance.com/2009/07/01/5-reasons-why-crossfit-is-crap/

Ohhhh ... now he's done it.

Sick 'em guys! He deserves it!

ran 6.5

61:13

58:49

Question about preparing for the run. I usually Zone, but since this is such a strenuous run should I allocated my blocks any differently or add any?

Thanks

48:04
3 minutes slower than 10/07 when we did 2 of these in 3 days.

splits 23:44/24:20

10k complete, that was pretty darn hard!!!!

60:12mins, tried to break 60 mins never quite made it, well there is always next time.

(10k outside GPS measured).

As rx'd

56:04

Ran outside from 10:00am to about 11:00am. Hot.

I think I've figured out the pattern here. The next WOD should look something like:

For time:

Run until you die.

Have next of kin post time to comments.

Happy Canada Day to all our friend up North

As rx'd 59:07

2nd day cross fitting, had to modify Eva quite a bit yesterday, especially the pull ups. Looking forward to tomorrow.

I wish I could ask a question about this WOD that would make it easier. Unfortunately, running is the simplest, and one of the most painful exercises - JUST DO IT

Accidently ran a 12k

10k time should be ~ 51 minutes

Stupid Iraq

My comment on the blog noted at #122, which in all liklihood was posted by the blog owner:

Launched in July of 2008, eh? With such a massive output of material of such high quality (as demonstrated above), it’s a shame you’ve been so effectivley ignored by the fitness blogosphere. This post may turn out to be the perfect solution to your anonymity issue (was that you who posted on the Crossfit Main Page comments section? Shrewd.)

Welcome to the wild, wild West of fitness commentary, Sir. Fasten you seatbelt…

FIRST 10K ever!!!

1:01:12

It was long, but I found out today that I tell my legs what to do, not vice versa!

Kevinp4715

47:14

As RX'ed

57:17

27.m.6'4''.225lbs

10k, on TM, 40:20. slight incline for about 2/3 of it.

My first 10k. Ran it in Valley Forge National Park. Don't have a sport watch, so no time.

#109 - Phoenix - hahah too funny! My box posted CFT today, so i will be gettin my lift on instead of my run. Im all about the tall socks and lip gloss today. I so wish we did the main site programming!!! Pony girl & FitMom - excellent job!! Way to hit it :)

M/24/160#/5'7"

Subbed 12.5k row

59:07 (PR)

49:20

ran a 5k.

Did my Canada Day run. 45:23 now to go drink off this run.

#122- had some free time at work, checked out lame site. Eh, who cares? Its his opinion, and I suppose, like a certain body part, we all have them. *My* opinion is that nobody else should waste their time. 5 awkward mmmm not exactly compelling reasons, all based on a cursory glance at the main page. My mama would call him a "pot-stirruh" with her sweet lil Brooklyn tinge and roll her eyes.

Speaking of mama, she is still CrossFitting 3 x week and wants more. She and my pops are now running through a short obstacle course I designed - 3 rounds. She's interested in band pull ups...giggle, I dont know why but thats funny... She also continues to drag a 40# mulch bag around the yard like I showed her.. this is on top of thrice weekly tai chi, yoga and jazzercise classes :) She is 77, pops turns 77 on Friday.

We'll do another workout this weekend. Hope I remember my bands.

31/m/195

49:04

hey sarah, if you're reading today, great job this morning! glad you could come out.. now get some practice in-- especially those HSPU :)

58:21

lol, accidently took muscle relaxer pill before the wod for a back injury

19/m/162
40:50

Shin splints acting up today after the rotations on the TM yesterday so I subed the run with the eliptical. Any tips on getting rid of these treadfull SS's? I just changed shoes about two months ago. I always hear to RICE (rest,ice,compress,elevate) but who has time to do that?

M/20/160/6'0"

I commented on the "5 reasons crossfit is crap" article and told him that he wouldn't know fitness if it were doing burpees right in front of him.

Sub'd 10K for:
21 thrusters (95#)
21 Pull ups
15 Thrusters
15 pull ups
9 thrusters
9 pull ups
11.03

48:45

Ran 1.5 miles. Forgot to time it. Only walked about 250 meters of it.

as rx'd 50:25...the mile of hill repeats in the middle to make the 3 mile mark didn't help. good stuff though, its been awhile

I had to comment on that article. He doesn't sound like he has ever been an athlete, or he would realize how amazing the benefits of crossfit are to the athletic community. Oh well, I guess some people are just destined to be fat...

#128 - Don't give him any ideas.

Really felt this one after that b*tch, Eva. Working on speed and had to cut it short while doing it at lunch. The first 5K was 24:15 (PR) though.

Just over 5 mi - 47:27

39m/6/184

55 minutes and 23 seconds of pure survival

M/23/190/5'10

1:00:11 as RX'd

Travis is a funny. Everytime I hear him talk it reminds me of my hometown in Southern Ohio. Gotta love the country.

Hank Williams said it best:

"Country boy will survive"

Re #122

He's just like most of the other trainers out there, they were taught one way and because someone else happens to agree with them, then it is gospel. I'm learning more and more that personal training is like English class, there's always exceptions to the rules.

While I was doing the CFT the other night, I had a trainer at my "fitness center" tell me any squat past 90 degrees was bad for my knees and that doing deadlifts without shoes on would cause my arch to collapse. Is he right or wrong? I don't know, I'm not a trainer (I'm an engineer, actually). Seems like everyone thinks their way is the right way. But until someone shows me something more fun, varied, and better at getting me completely smoked in 20 minutes, I'll stick with CF.

Oh, I would also like to see how one of his "super athletes" that follows his program would fare against, say Khalipa, in any workout. We'll let him pick it just to level the playing field.

Re Today's WOD,
10k will suck, only made to 3.9k of the 5k a couple weeks ago. We'll see if the treadmill helps. And maybe my new PALEOKIT will fuel me to victory.

24/m/5'10/210

Day 16 of CF - 41yom 6'3" 215

10k run in 55:12

my last 10k run was in 2006 and it was about 47:30 - just paced it today but near the end was able to pour it on a bit. If i had done Eva yesterday the run today would have been a sufferfest. Props to those who did!

10k run in 54:13 on Troop Trail. rolling hills, paved, low wind, sunny, 75 degrees (which feels downright brisk compared to recent days), about average time. long time since I've run that far. several months at least.

Ran 10k at beach on Sunday

Missed “Mary” last time so did Mary but as follows (add more hspu on purpose;)

10 hspu
10 pistols
10 asst pull ups
= 10 Rounds + 5 hspu, PR

Erin

Warm up: Double Under practice..or some semblance of it...after getting 4 in a row a few times yesterday, I couldn't get a single one this morning. :-/ So I grumbled, stretched and headed out for the 10k

Run 10k: 55:05.34

My best is set in Oct 2008: 53:00.48

That's my first 10k in several months and the first one since starting Crossfit and the Zone. I really had to fight the last half of the run to keep my form.

Warm up: Double Under practice..or some semblance of it...after getting 4 in a row a few times yesterday, I couldn't get a single one this morning. :-/ So I grumbled, stretched and headed out for the 10k

Run 10k: 55:05.34

My best is set in Oct 2008: 53:00.48

That's my first 10k in several months and the first one since starting Crossfit and the Zone. I really had to fight the last half of the run to keep my form.

Cash out: Spinning the excuse wheel to explain why I was so slow.

Been wanting to run a 10k...

I'm one of only a dozen Marines on an Army base and we got a 4th of July 5k coming up...

gotta show them soldiers what's what

Run 10 K

time 59:20
I ran my 5k route twice in 4 legs
I was going solid with out stopping for 3 legs, I was on my last leg back and stopped 3 time and walked, My right knee got sore on the hills, down hill was ok, but up hill got really sore. temp out side is 97 degrees.

did 3 miles on the track at ~23 mins. My watch reset half way through.

m/35/153

10k as rx'd 48:04 road course.

10 km on 45 minutes.

re link in #122,

That guy is moderating his comments so it's pointless to comment.

The article is uneducated uninformed and downright factually wrong in several places. A waste.

55:46 - stopping only for a shoe lace.

#122
Why Crossfit is Crap

That was one of the worst put together arguments I've seen against Crossfit. I think it was all based on ONE workout that he (or she) saw that appeared to be random (I've never seen that workout before) and a picture of a guy deadlifting a log??

Ridiculous...

Anyway, 10k (6.35 miles, a bit long) run

52:55

drew,

RE #122 That workout (actually workouts) he posted claiming it was "random" were the Day 1 of the CF Games workouts for either year.

The "end of the log" lift was actually a pic of a CF detractor (civilian BUDs exercise adviser type) lifting with bad form. The comments of that day were very interesting. I could hunt up the day if anyone is interested.

drew,

RE #122 That workout (actually workouts) he posted claiming it was "random" were the Day 1 of the CF Games workouts for either year.

The "end of the log" lift was actually a pic of a CF detractor (civilian BUDs exercise adviser type) lifting with bad form. The comments of that day were very interesting. I could hunt up the day if anyone is interested.

59:45- New PR on the 10k. Determined to get under 1 hour!

m/178cm/89kg/33y

FIRST 10K ever!!!

1:01:24 never stoped

Re: #122

My comment is on the pull-up vs kipping pull-up comment. From personal experience, the kipping pull-up is the BEST way to develop total upper body pulling POWER! By developing this power, supplemented w/ weighted pull-ups, L-sit pull-ups, etc, you can develop great upper body strength. I would love to see this guy do 'Eva' or 'Cindy'.

ran this one with my dog around newport/cincinnati and we couldnt ask for more perfect running weather here at the beginning of July. My dog pulling me most of the way made up for the traffic lights/water stops along the ohio river.

As Rx'd 55:12

22/m/165lbs 5'8"

Scaling: Pack

26:20

legs were dead from yesterday. ran a 5k in 24:53 then did 5x5 bench press last set was 275.

#122

His point of Crossfit helping you get better at certain workouts it accurate. His lack of understanding comes when he does not think crossfit workouts will help anyone become a better athlete.

Anytime you can acquire a physical ability or a new physical limit, your athletic performance can't help but increase.

Crossfit does not claim to improve your technique but your ability to perform faster, harder and longer.

Personally I use Crossfit to help my MMA game. The author of that article is wrong because CF has helped me become a better athlete.

#122

His point of Crossfit helping you get better at certain workouts it accurate. His lack of understanding comes when he does not think crossfit workouts will help anyone become a better athlete.

Anytime you can acquire a physical ability or a new physical limit, your athletic performance can't help but increase.

Crossfit does not claim to improve your technique but your ability to perform faster, harder and longer.

Personally I use Crossfit to help my MMA game. The author of that article is wrong because CF has helped me become a better athlete.

Out of curiosity, why does Crossfit use commie measurements? I have to convert into miles every time a run is posted. Why not just use Freedom units?

THE NEXT 10K, I AM RUNNING IT....

this morning did CFE with Brian and the CFE-NYC.com crew. It was "death by 10 yards."

run 10 yards the first minute, 20 yards the second, 30 yards the 3rd minute, etc.

We did it in the box and had to turn around every 10 yards which added the difficulty level.

made it 16 rounds

47:41

Pavement PR.

63:57

Jodi (F/30/111)

10km run
Time: 59:44

CFWUx1 as cooldown

First time ever running a 10k outside. I did run 10km once before this, about 4 years ago, on a treadmill, and it took over an hour!! I'm super stoked that I did this...it was slow and steady but I did it!!!!!! The only thing that really bothered me was my stuffy sinuses and my right trap. haha!

57:14

Easily the most efficient 10k I have run using POSE. Felt great all the way and no knee pain. Only problem was setting the pace. It has been so long since I ran a 10k I took it too easy for first half of run, so not happy with time.

Started POSE in October (9 months) and I am really starting to feel comfortable with it and it makes these longer runs so much easier.

bob #181:

See comments ystd re: "Pood".

60:13

previous 57:57

M/39/150

49:33 (treadmill)
Took me a mile to shake off Eva from yesterday – could sense a chance to break 50 the last mile, so did it 7:30.

Have run even close to 6 miles in many years. Some commenting above questioning CrossFit. No way I would have been able to even finish 2.5 months ago, much less a sub 8 minute mile.

29/m/181

59:30

Nice, hilly course. Conversed with a visiting CFer the whole time, so more of a relaxing jog as opposed to a run.

10k row, 37:14. Warmup: easy row 2 min. Cooldown: easy row 2 min.

Yeah, I thought the guy made really weak arguments as well. I've been Crossfitting for a mere 4 months and I can say without hesitation that I am more in shape, stronger, more coordinated, and have better met-con than I did before...on par of that or beyond what I had when I was training MMA (the good ol' days).

So if improving all those attributes doesn't qualify me as being a better athlete than I was 4 months ago, then I must be confused.

Still really sore from "Eva" yesterday

55:23 on a very hilly all terrain course.

1 hr, 12 min (32 yrs, 5' 6", & 164 lbs)

. . .ouch. . .

I joked this morning with one of my guys after doing Eva that we would run a 10k tomorrow....who knew

m/22/62kgs(how im loosing weight is beyond me!)/5'8''
as rx'd 47mins 36sec
first time ive run 10km for ages. 6km race next wednesday so see how i go

New to crossfit.. 2nd week... heard much about POSE, was hoping someone can point me to a forum etc so I can read up on it...

10k- 42:27
m/27/160/5'7

47.50

longest i've ever run (not as bad as i thought it would be).

as rx'd

m/28/6'/187

5k 28n54 poor time

56 min

46/M/6'/185

10K TIME: 39:22

ROLLING HILLS HOT AND HUMID.

STRAY CAT BLUES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Absolutely horrible news! Report today from Trust for America's Health (http://healthyamericans.org/newsroom/releases/?releaseid=182) on obesity rates in America. Over 30% of kids are obese or overweight in 30 states (44% in Mississippi). Adult obesity rates above 25% in 31 states. Only Colorado with a rate below 20%. Yikes!! At this rate any attempt at "health care reform" (really should be called disease care reform) is a joke. Off to run 6.2 miles and really grateful for the opportunity to do so...

52:22 after a late night...stomache just didnt feel right lol

As rx'd

One of the many...
"Camp Pendleton Desert Ridge Runs"

52:59

1/2 road

1/2 desert trail/unimproved roads

All fun!

f/28/5'6"/125

Whew! Overshot my run a bit, so in total got about 6.4 miles...perfect weather in the Chi for a run. 61 degrees with an amazing mist.

54 minutes

Thanks, Scott...you're a great instructor. I'll be sure to work on those HSPUs. Next time, I'll do 5. :)

48:12

10k as rx'd-54:22

went brain dead mapping the route only went 6.2k
39:53

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

5k 26:15

as rx'd 55 mins

#181
haha!

10k as rk'd 49:40

Wow....tried the 10k this am...made it 1.9 miles before I fell apart.....I should be able to run it around 50 minutes, but this being only my seventh cycle of Crossfit, I'm quickly learning that should and can are often miles apart, especially since i've been sore for the last 5 weeks or so.....i've been eating right all day and hydrating,,,i'm gonna try and tackle it again this evening....see how that goes...thank god tomorrow is a rest day...

60:00 for 2x around lake merritt 5.91 mi vs
52:28 @ 7.1 mph w/ gatorade 10/19/07
53:50 @ 7.1 mph w/ numerous short breaks 10/16/07
55:08 @ 7mph w/ 4 short breaks 5/9/07
57:25 w/ 3 30 sec breaks to suck gatorade 12/1/06
55:34 on treadmill w/ bad acid stomach 9/7/06 56:25 w/ 3 breaks for water on 7/26/06.

nice running outside, but time suffered vs treadmill.

10 mile mountain bike ride instead. U/K time.

Got a little lost tonight but the run felt good. VBFF's still rock'n.

10.25 K

47:19

m/36/213/5'11

Thursday's WOD

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rds, 5 thrusters
19 min

61.23

m/40/6'0"/191

59:06 treadmill....definitely more recovery than max effort.

m/22/174

46:49, first time doing a 10k

HEY EVERYONE!

Checkout this CrossFit bashing article-
http://www.macssistance.com/2009/07/01/5-reasons-why-crossfit-is-crap/

It's painfully obvious that the author of the article is a globo-gym trainer and has not done his due diligence to research CrossFit.

My opinion, the author is a complete dumbass.

Swam 1k - 43 mins

m/36/6'1"/197

47:34

Road course w/a few small hills. Good conditions: overcast, 74, 10-15 mph wind. Fastest/slowest mile: 7:20/7:55.

Re: #122

I don't mind people having different opinions, acctually that is what I value - let's diversify..

I don't mind that author did not take time to study crossfit more. It is his prerrogative to be uninformed.

What I mind is that any person, whoever that might be, uses bad language instead of logical argument. Anything one does not understand, is not used to, or different, is crap? *That* is crap.

100 degree outside, so no 10K for me.

Home WOD
3 rounds for time of:
1000m Row
30 Kettlebell Swings, 1.5 pood
15 Pull-ups
15 Push-ups

28:49

Awful workout!

M/25/5'11/190

56:40.7 in the wind & the rain. Good times.

59:54

I just kept runnning, and running, and running... holy crap, that's the furthest I have run in one shot. Anyway, my time was 57:47, which is not stellar by any means, but hey, I'm just glad I finished. ...and that tomorrow is a rest day!

50:27

50:07 in the rain, and the legs just didn't wanna run far today. 8 minutes slower than my PR

46:00 in the humid air...very hot..heat index at 115 degrees today...This is my 1st workout and it went okay.

38m/5'10"/166#

W/U: 17 ROM exercises.

As Rx: 47:44.

New PR by 2:26. Outside road course (actually closer to 7 miles), 65F, 81% humidity. Last 2+ miles done in hard downpour of rain. Shocked that I was able to get a PR today!

m/38/76/200

Nope. 5K, just over 25'

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

Subbed 10K row due to rain: 42:41
Foam roll after
Compared to 090117 10K row: 42:50

56:30

RX'ed - 49:58

F/27/5'0"/108
Ran 5 k today, 24:18. Woke up feeling a bit under the weather, decided to listen to my body and not push it to do 10 k. I'll make up for it tomorrow, get the other 5 k in then.

M/49/151/1-1-06

5K Row
21:54 PR

CFWU1

Run 10.27 K road route

52:17

62:01

around 10 minutes over pr, horrible result went out maybe a little to fast, WALKED a fair amount.

JUST TERRIBLE would like a rematch.

M/44/75"/205

1st 10K

Wow...that hurt...a lot!

69:59

Not pretty...but done!

As Rx'ed 55:00

M/30/168

10k for time of 1:02:15

Had to quit at 4K due to bad shoes giving me blisters. As a result went to get new shoes today. Hopefully this never happens again.

4K in 28:08

over hill and dale
~10K > 1 hr.

m/26/210/70"

49:38

55:58 still pr

25/m/173

51:31

i forgot how much 10ks suck. I wanted sub 50 but i just didn't push hard enough. I had plenty left in the tank at the finish so ill get it on the next one.

53:48

M/33/5'10"/210

F/38/124
Made up the CFT today- kinda silly, actually, considering the soreness I have creeping in from EVA- but anyway...
Squat- 155# (5#less than pr)
shoulder press- 85#(5# less than pr)
DL- 255# (tie with pr)
total= 495#
Gotta do something about that darn squat! I want 500#!
Will make up the 10K tomorrow, promise!

Have terrible shin splints. Is it okay to bike a 20k instead of run the 10k?

first 5k and first 10k both pathetic!

63:23 10k

31:00 5k

m/28/6'3"/255

10k in 59:18 on treadmill.

Not the fastest and knees are hurting a bit now, wasn't completely dead at the end but close, will try faster next time.

Not happy the holiday weekend is going to throw a big kink in things, may have to find a gym in my in-laws' town.

24/m/5'10/210

m/29/5'8/160

56:43

5k in 28:03. My running has been weak of late and Eva kicked my ass. Gonna work on that.

m/29/5'6"/170

Rx'd
1 hour and 8 mins worth of treadmill hell, @ an incline 0f 3.

54:45 on treadmill. (53:10 last time)
172 avg HR, 186 max HR

felt slow today.

later,
b
m/32/5'8-1/2"/171

6 miles

54:49

Swam 1 mile (37 Laps in a 25 yd pool)

4 sets of 7 laps
1 set of 9 laps
60 second rest between sets
(vary freestyle & combat swim stroke)

total time elapsed 37:15

m35/170/5'8"

as rx'd 52:45

m/27/190/6'2"

42 min 58 sec
treadmill

15.22k : 1:07:44
first 10k in 44:40

34yom / 212lbs

Puppy
Run 5k

31:02

FINALLY! I made it an entire 5k. And I did it at a faster pace than my 4ks before it. Now to improve time and distance!

first 10k 63:33

C: 58:07 10:17 PR
Did Country Hills 10K loop. Everything seems hotter in maryland.

Cluck, Cluck, CLUCK.

fekker nearly killed me!

m/27/185/6'

43.21

Scaled down to 5K

Out lap 12:11
Way home 13:42 (got stuck at two traffic lights)

Time 25:54

Pretty happy with that after yesterday.

m/35/5'7"/165

10K in 72 minutes; sunny 100 degree weather too. Could of done it in less than an hour but the heat was unbearable in certain parts of our 10K route.

46:51 10k - treadmill

1st 5k 23:50
2nd 5k 23:01

10k run (+/- 100m)

39:38
WODs with running work in my favor, it has been a great last 2 cycles!

Tried to run at least even splits for the out and back but ended up about 20 seconds short. Nice to know that I ran with the wind out and into the wind back. Also hope I never have to run a 10k for time AFTER doing Eva!!

out 3.1 in 19:29
return trip 20:09

The route: Santa Monica Pier Carousel- down SM and Venice boardwalk- out to half-way point on Venice Pier and return.

The sights: tourists, joggers, dog walkers, hippies, drug addicts, marijuana pharmacies, disco roller skaters, homeless people, vendors, Pacific Ocean, fisherman, etc...

The smells: fish, marijuana, ocean, hot dogs, salt air, cigarette smoke, graffiti paint, patchouli, cloves, weed, incense, sage, pot, pizza, ganja, and grass.

The neighborhood is 420 friendly.

Normally I just put my time/load/etc. So here you go: 49:30
But today calls for more...
Location: Virginia Beach, VA
Time: 1640 @ start
Weather: Sunny, 95 deg. F
The Good: I finished thanks to the Lord's strength as I prayed the whole way through. Additionally, this 10K reminded me how thankful I am that I train primarily for strength and power now (i.e. Crossfit) because running for almost an hour (i.e. cardio) sucks.
The Bad: Off my PR set in my first 10K ever last fall by 8 minutes.
The Ugly: Felt like crap the whole run. Had a few moments of utter exhaustion and chills during the run. Afterwords, had diarrhea, cramps, and fever.
There you have it, hope to not see this one again for a LONG time

M/24/183

As Rx'd:
51:57
Not a PR.

my first ever 10K - 53:45
my best 5K time is 20:35 and I'm shooting to break 20 next time that comes up.

I ran this at 7.5mph ( last mile or so at 8 ) on a treadmill with a few spots of walking. Not sure if they were necessary, but I didnt know what was going to happen to my body around mile 4 & 5.

34/M/6'00/183

Run 10k

63:23

10 minutes slower than pr. Long/Slow has been suffering lately. I think the heat is getting to me.

Today was black flag...96 degrees and humid.

@Dan D

You're in Glynco, GA too?

57:57 road run as rx'd

49.27

Tough run after dancing with Eva yesterday...

$#&%^!@@?<*&%^!

are you crazy?

M/44/5'7"/172

10K - 55:23 on a beautiful, hot (85 degree) sunny day. First 5k was awesome, but the rest was just hot. Look forward to rest day.

53:23

No run for me, (DJD knee)
5 rounds of:
2 minute speed bag
2 minute heavy bag
100 single unders

First time running anything over 4 miles

58.28 as rx'd

m/35/155
10 k for time (92 degrees)
48:28

10 K = 61:16

M/25/140/5'11"

5K
25:31
Asthma+altitude=impossible to breath

Crossfitter for about 3 months now... 1st time running a 10K in my life.

M/26/150/5'9"
57:00

M/36/5'10/182

10k

1:15:03

Ran through Modesto city streets in 96° heat. That sucked big time.

Herm: I sent you an email.

Go FRAT, never quit!

Did a 5K instead.
31:13
Slower than last time by a couple of mins.

5.8 mi

43:20 - misjudged the distance

50:54 not bad for 4:30 a.m.! Nice run!

BD
60:07

1:08 something. Haven't run that far in a while.

first time ever doing a 10k, closest amount before this id ever run at one time was 4.2 miles. plus the legs were shot from eva. o well, not a bad showing

54:31

First time running anything distance oriented in over 7 years - that was bpl - before power lifting. Happy that I survived it. Ran it in 51 minutes - unsure about seconds. Lost my stop watch. Someone moved mine to keep it out of the sun (I guess) - whatever, doesn't matter - just happy it was done! Felt good after it was over. lol. Happy Wednesday everyone! Enjoy tomorrow - you have all earned it. Thanks Coach!
Take care
Scrat
F/36/127/5'9"

m/48/179

Injured my back and have been experiencing some numbness in my buttocks, legs and feet. Scheduled an MRI of my L5-S1 disc today. My doctor tells me to keep active but to take it easy on the 1 rep deadlifts, 1 rep squats, and long runs. So instead of running today, I got the C2 rower out. Here's how things went:

Row, 5K, Damper Setting of 3, 21 Strokes/Minute, 2:06 500M Split, 21:00.5(PR)

Previous PR of 21:36 on 081002

Felt very good. Would like to get my time down below 20 minutes by the end of the year.

Worked out alone again today - picking up my son from US Naval Sea Cadet training on Friday. We'll be able train together as a family then.

I was previously a collegiate runner, but got very out of shape after graduating. I just started crossfit about a month ago and so far I am having fun and feeling better physically.

Anyway, I ran the 10k in about an hour. Had to stop a few times because of stoplights at busy streets. It was ingrained in me to not time runs in college. Only intervals and races were timed. Definitely was a tough run!

worked up to 165# clean then 25 burbees 1:38

58:57

60 min....Felt like I was carrying Eva on my back. That was a good WOD. Anyway, I have only been doing CF for 4 months. It took me awhile to buy in to the workouts because I was the dude that had to make sure I worked every muscle for 2 hours at the gym and I THOUGHT I was in shape. I am now hooked on CF. It is what I should have been doing a long time ago. It has definitely helped me through some real life situations with my career when fatigue has played a factor. Just wanted to say Thanks.

48:16

Was shooting for under 46:36 (7:30/mile pace) but didn't make it. Though it was still a PR, just not by as much as I wanted.

6.25 miles
1:08:20

6.5miles
62mins

M/29/6'/195

47:51 (8:06 pace) for 5.9 miles

50:15 10k time according to my pace

I'm really disappointed in my time. Completely dogged it on the first half. - Pathetic.

m/23/145/5'7

51:30

m/36/180/5'8"

Did 4.3 miles at 39 min 49 seconds and had to stop- knee was hurting too much to continue. I will try to go further and faster next time!

M/29/165/5'9

6 miles at 52 min.

55:43 done after I got off my 12 hour shift.

Scaled to 5k. Last time (6/15/09) did three laps of 1.08 miles in 10:59/12:00/12:22 total 35:21. Tonight 10:58/11:34/11:22 total 33:54. Still embarrassing, but progress. Hard to believe with that time, but I didn't have to stop tonight.

Only ran 2.8 miles...knee was hurting pretty bad so I barely made it that far. Need to stretch that IT band.

22:48

49:03
I can tell it's been 4 months since i was religious with Crossfit Endurance.
Yuck
95degrees with 34% humidity in Phoenix at 9pm didn't help either.

49:11, well my first three was 22, ha. too bad my legs aren't laughing. 6:45/7:15/8:00/8:00/8:45/slow. gotta get back on the endurance wagon.

subbed 3 miles

29.00 thats the first time ive ran that far and timed it

28/m/78kg

56:41 (avg 5:40 / km)

28/m/78kg

56:41 (avg 5:40 / km)

1 loop of half marathon course
(Wynyard to Rocks under Bridge down Clarence St up adjacent st back to Rocks and to Circular Quay past Opera House along Botanical Gardens front up the big stairs to Mrs Macquarie's Chair down Macquarie St down Bridge St down George St back to Wynyard). Fairly flat and not many sharp changes in gradient.

Ran light. Comfortable cruising pace in vibrams. Compared to previous long distance runs, suspect dehydration and electrolytes would be limiting factor for longer distance.

Developed hot spots. Will need to tape feet in future.

This was my first 10K run. And I thought 5K was bad!

I did this early in the morning because I have a busy day scheduled ahead of me and if I didn't get it finished in the morning then I wouldn't of been able to do the WOD today!

I woke up a little bit later then I planned and ended up 3 minutes late to work. Oh well...

This time around, I planned it into 10 1K (marked by google maps) rounds and tried to get each round done within 5 minutes. This way it can give me a sense of accomplishment, help me to push myself harder, and give me a couple second breather within the rounds as I walk.

When it got to the 5K, I took an extra 1 minute walk. When it came to the last rounds, I tried to not take any breaks except for involuntarily ones.

My time: 51:17

This one tore my legs all up! This is one of those days that I wish I had a sit-down job and didn't have to walk and restock all day. My lower left leg feels like it's going to break and I guess my hip flexors were really sore and it only got worse all day... and my day isn't over *sigh*. Oh well... life goes on!

"PROPS TO THA FRAT!!!"

Franiel

24/M/155

10K

58:45

1st 10K Ever
5th CF WOD

F/36/165/5'8"

56:48

Not my best, but not total crap either.
Started too fast and had to slow on 4-5th mile picked back up to hit 6 but didn't hit my goal of a 9 min mile.

Warm up Walk 0.5K

Run 10.54K via bit.ly/SierraMadre10_54K
1:10:32

Cool down Walk 0.34K

M/25/75/185

WOD as RX'd
57:32

1st 10k for time

5 K row
24:23

WOD as RX'd
58:32

my calves/shins have been giving me trouble lately.

49:25

2 miles: 14:58
eva worked me

4 miles
30:28
then
30 K's to E's

M/29/6'4"/200

Rx'd outdoors with hills

45:45

M/22/5'7"/158

Rx'd 46:58

M/34/6'/175

RX'd 57:41

1st time ever running that far. 1st time ever running over 3.5 miles. Goal was to break an hour and happy that I did that with some time to spare.

F/26/150/5'4"

Rx'd (I only get to say that on running days)
1:15 - outside, 95, with hills

Yes I am the slowest person on the planet...

Anyways, So as I was "running" in k 8 or so, I was thinking about all the other crossfitters out there who were probably running at the exact same time as me. Kinda cool, and then I was glad that you weren't with me, because I am so slow...

m/37/184/5'11

57:34

Decided to do 30 bar Muscle ups (<4min) then ran 10k outside stopped twice, slowed down for my pooch still finished under 55:00

m/25/5'4"/160

75 mins inside garage about 90 degress
90 humidity. 1st 5k in 30 mins.

m/27/205

8 miles (12.8k) 60:14

Did the 10kms in Wash. DC. Urban & trail running.

57:30 mins

Bottom of the feet are sore.

5k in ~27 min (PR by 4/5min) (stopwatch was being dumb)
note to self.. don't run on garbage day... euuugh.

WOD Run 10 K
only managed 5k ! was goin mad even just doin that,had to get intae the weights room,
F/S, 5 x 5. P/Cln,5 x 3. burpees and m/ups.

11.25 K - 56:37

Ran a little more than I anticipated

M/34/185

7.2 mi ( da@# it! ) measured my loop 10 oclock p:m in a hurry lol !!! 58:15

m/ 26/ 200/ 74"

44:52 through serious hills

Ran with a friend so we didn't keep time. But was under 60 min.

WOD - 59:08 (Bandera Negra!)

Male/25/6'2"/180 lbs.

WOD as px'd - 46:46ish... had to stop once for a stoplight and at the end I accidentally ran further than I was supposed to. Finished with a total of 49:46, so I took off about three minutes.

First time I've ever run a 10k, it about killed me. That rest day couldn't come too soon... Thanks!

sub: 10 rounds for time
3 x 315# DL
6 x Ring Dips
9 x Knees to Elbows

19:35
scaled DL 225# rounds 4-10 (back)

63:43

rx'd 71 minutes

Running slow - too heavy. Walked twice for a couple of minutes but was determined to finish. First 10k since '91. Feel pretty good today. More sore from eva than from run.

Kids laughed that I'm only running 12 minute miles. I'm going to invite them to join me on the next eva!

33/180/m

10k

56:58

54:15 on treadmill.

Thunderstorms outside.

52:50

not impressed. I wish my fivefingers didn't cause blisters since they are so much lighter and comfortable to run in, but then I got deal with the blisters which aren't worth it.

3 sets:
rocking calf raises 135lbs
integrated trunk drills

M/24/185/5'11"

4 miles in 38:41

Road my bike to/from work.

Matt road the hill as well.

May this was a tough one!! never thought I would be able to say I ran 10K but I did it!!!!
I was so excited to have accomplished this, for this first time ever in my life, I hope to only get better and faster at this run thing
it took me approx hour 1/2 but I did it and completed it.

m/32/5'9/209

did 10k broken into two 5ks with a 5 minute break between the two to change shirts and dry off. Very hot and humid here

30:03 on first
33:32 on second

m/40/200

58:18

sub 5km = 24:49 about same as last time

60 min on the spot - first time using Fivefingers and first time after learning POSE (which disintegrated in the second 5km ...).

M/31/152

43:46

First time ever running a 10K, I typically run a 5K in 21 minutes. Still had enough in the tank to finish with an extra kick, god do I hate running!

did chelsea instead. I have ran about 35-40 k already since last thursday.

The first six rounds i did as rx'd
had to go to jumping pullups.
did 20 rounds all all together.

~11k run
49:25

10k outdoors(bike path)
65:05
avg. HR 161

m/29/6'/165

sick. skipped this one.

1h5m48s at 207lbs

54:50
10K

39/m/190

8 mi
59:16

49:05 treadmill

In reality, with the breaks I took it was probably more like a 5.6 mile run... Still almost double the distance I've ever done.

Thanks crossfit for making me do something I'd probably never have done otherwise.

M/28/212

51'48

30 yom, 185 lbs

48:55

45/m/163

5.7 miles

58 minutes, hills

Biked Sharon-Lackender route.
40:30.

m/44/175

45:55

treadmil

60min

59 minutes 20 seconds/ 6 miles on the treadmill.

I really wanted to beat 60 minutes and I did.

Good job me.

55 minutes. 3 minutes off last time. Felt good while doing it save for some runners trots. Ran without an iPod or stopwatch so I didn't know my pace. I thought I was going well. Next time no iPod again but need a watch.

M 68"/163/40

Still feelin' the blahs: scaled this to a 5K:

22:25

no warm up

10 K 46:09 (kind of a pr)
actually did 9.89 K on hilly course

46:42 last time on track

first time did 10km in my life
52 min
next day my legs hurt

53:56

* ran 25 laps on track which comes to 6.25 miles = 10.0584k
* wore vibram five finger KSO's

M 34 / 180 / 6'2.5"
14 k in 1:21:59
Pace / km 5:51
Pace for 10 km 58:34
Ran in Vibram FiveFingers (woods, grass, dirt road, paved, uphill, downhill, shoreline...) felt fantastic! Ran just to enjoy!

44:52

haven't ran 10 km for about 2 years when i was running 80km a week cardio seems to stick with you longer than strength. felt awesome

first 5km at 4min/km
second 5km at a little under 5min/km

m/ 230/ 6'3''/ 26

been a long time since ive done a 10k cant say i was happy but the ends always justify the means

Rowed 10K
53:47

treadmill

60 minutes

Treadmill (Brutal)

47:10

10k in south carolina heat:

43:18

Missed PR by 1:18 :(

25m/225/6'3''

53:40

35M189.6!! (under 190 again)

ran 5k, 27:05. Walked once, for 1 minute

36F126
Row 50 minutes

30/m/5'11"/200

Ran 4 miles on a track

33:14

approximately 11-12Km 53:00min

I usually don't cherry pick this much but 2x this rotation!

No run or Eva yesterday so Kimberly and I did:

3 rounds for time of:
1000m Row
30 Kettlebell Swings, 2 pood
15 Pull-ups
15 Push-ups

28:12 I think. Just aweful. it was so hot, I had to stop twice on the 2nd and 3rd rows. KB swings were so sweaty had to get a 2nd towel b/c I soaked the first one!

071019

1:42:48

090701

2:00:38

53:42

Been a long time since I've run that far. Off day tomorrow for 4th. Party time.

Hey ya'll, just started crossfitting. Would appreciate any advice on improving my time on the 5K and the 10K

1 hr. 32 min.

Run 10 K

time 59:20
I ran my 5k route twice in 4 legs
I was going solid with out stopping for 3 legs, I was on my last leg back and stopped 3 time and walked, My right knee got sore on the hills, down hill was ok, but up hill got really sore. temp out side is 97 degrees.

48.56 as Rx'd

19/m/163/5'11"

48.56 as Rx'd

19/m/163/5'11"

55.00 as Rx'd

2nd WOD for this noob. Oof!

25/5'11"/185lbs

1hr 7min

"CrossFit Total"

Back squat, 1 rep - 275lbs
Shoulder Press, 1 rep - 145lbs
Deadlift, 1 rep - 275lbs

CFT = 695

10K on treadmill 48:18

Didn't do 10K on July 1st, but did the Grouse Grind instead. Distance - 2.9km (1.8 miles), elevation gain - 853m (2,800 ft) to summit of 3,700 ft. 1:17 - ten minutes off my season best time of 1:07 - too crowded on Canada Day to go for PR.

F/45/5'2"/130

Back from taking a few well deserved recovery days. Away from my usual running routes so compromised with a 50 min run today.

Row 7 K 28:11

6 mile run:

sinus congestion, too hot, just ate, and sore from 4 workouts the day before

48:51 07/03/2009 (400m track)
44:56 01/18/2009
46:57 12/13/2008

m/34/218/6"0

Did not do the 10k today. Instead, I played 3 games of full court basketball. lost the second game, won the 1st and 3rd games.

F/45y/62"/138# JULIA
3 miles in 34:43

M/40y/68"/157# GEORGE
6 miles in 58:34

Breathing was easy throughout the run. Next time I should increase the pace right from the start.

m/32/170

50:14 PR

Work hard. Play Harder!

1:13 as RXed

M/39/5'6"/187

46:15

All elliptical. Honest to God... running DESTROYS my shins. Can't pull it off after a year of playing at it.

46 min. turned out to be 9.6 km. on map my run. Did this at 6 am before work, knew I didn't have time to do a full 10 with the time I had.

5.4 mi - 42:19
(home route w/2 sec. of lake)

M/23/170/6'

Time - 46:06

Missed my PR by 7 seconds.

54:27

53 minutes

Backpacked 8.8 miles past Chiquito Pass, en route to Chain lakes, but I turned around at the 4.4 mile spot due to overwhelming clouds of filthy, dirty, rotten skeeters. 4.5 hrs. On July 1.

M/33/71"/180

Peachtree Road Race

48:37

49/m/145
42:30

57:10 PB

100 pull ups
100 squats
100 leg lifts
40 push ups
30 dips

54:55 pr

lots of hill work in this one...

28 male 194

72:13

ran around town

49:55 (new PR!)

Rx'd outside:

48:23

53:56

Disappointed with poor performance...

did 5 k

38:37

5k

32:20

Biked 26.6 miles. 1:50

5 Rounds:
10 Burpees
10 Med ball cleans
200M run

12:23

6'2'/190/31/

5k - 24:12

my back is tightening up too often.

32 yo F / 5'6" / 135lb

First 10K ever in my life: 57:33

Goal was under one hour. Yay CrossFit!

Not quite as rx'd. 6.7 miles in 48:47.

Not quite as rx'd. 6.7 miles in 48:47.

pv loop

56:19 (pr)

M/23/170/6'

Time - 46:06

PR is 45:59

55:59

Bwt:192
1:07::00

48:57

New PB

44:23

around Kings Park

42:47mins

54:37 as Rx'd

m/35/5'9/174
CFWU - 1 at home. Pose WU.
51:01
Little disappointing. Needed to push harder at beginning of 2nd leg. Happy w/pace at end. Pose tech seemed good. No pain in quads or hips.
24:12 split
1/17: 49:57 - 24:51 split
12/13: 50:14 - 24:10 split
7/10: 50:49
4/12: 52:00
2/1: 50:36

Run 10 K SUB Elliptical

56:00
-----------------------------
Compare to 090117

55:28

m/31/6/205

56:54(ish)

Used mapmyrun.com for route distance. Couldn't drive it out as some was trail running through town. PR is about 56:49, again ish.

Finished up last two of yesterdays....

2 rounds with 70 lbs dumbbell

Time: 24:31

Warmed up by running easy.

Scaled: Ran 40 minutes. something between 4 and 4.5 miles.

48:54

first time ever running anything over 5k

as rx'd:

51.41 (PR)

i only have so much patience for running

1 mile/.75 mile/.5 mile = 2.25 miles in 24:10

1 mile/.75 mile/.5 mile = 2.25 miles in 24:10

Got 4.5 miles and then legx cramped up. 70 minutes. The good news is, with numbers like what I have, the only place to go is faster.

Ran along the river - 30 minutes out and back.

49:34

15 Minutes
3 HSPU
5 135lb Power Cleans
7 Pullups
5 Rounds + 3 HSPU + 3 Cleans

Sub'd:

5 Rounds of ...

400 m Run
50 Pushups
50 Climbers (L & R =2 reps)
50 Situps

Time was somewhere in the 40+mins range, but don't remember exactly.

34 yom. 208 lbs.

5 miles=54:09

Started out nice and slow. Ran first 5k without stopping. Time was 31 something. Left foot went numb. First mile and half was very uncomfortable. Longest run I've done in a LONG time.along the river. Temperature was about 80 degrees

45 minutes on elliptical

As rx'd
45:11

Hurt wrist doing hang power cleans yesterday, so subbed a 5 k run for today's WOD (muscle-ups: not a good workout for an injured wrist).

3 laps of 1.08 miles each.

Last 5 k (7/1/09): 10:58/11:34/11:22 total 33:54
tonight (7/18/09): 10:38/11:22/12:03 total 34:03

Started off stronger, but faded big in the third lap. Skipped lunch due to a tough day at work. Hope that accounts for the problem. We'll see next time. Looking for significant progress. Near-term goal is <33 min.

4 rounds:
400 meter run
rest 2:00
(1:27,1:25,1:35,1:50)

57:29 on a track (25 laps)

Sub
Fartlek run with intervals of
walk, run, sprint 200M and 400M
M/31/203/5'9 - time 22'02
F/26/183/5'6 - time 22'04

55:11

so i posted wrong...45:37

M/35/170

Trail run with hills, trees along the river!! Beautiful day 95 degrees by 10:00

RX'd at 54:10 6.2 miles

Ran 10.2 miles a little more than a 10k it was great...1hour 23mins...

M/33/95/192
First 10K in Vibram Five Fingers
49:21

Intimated by the long runs, so I did a 15k to overcome that. 9.2 miles

1:18:10

On a treadmill

Ran at 8:35 pace and inished at 7:30 pace. Not much left

Completed on 6 AUG 2009

CFWU X 3

12 800M Laps around Camp Keyes
1:02:34
Slow pace but pain free.

M/27/6"/170

Subbed a 40 minute swim for the run. Mixed stroke and preety exhausted.

7.5 mile ruck 50# 1:39:22 (4.5 mph)

53:14

M/39/182/5'10"

59:38