OK I'm gonna do it this time.

score early post!!

totally gunna kill my pb this time! hands torn up good so all ive been able to do is run/squat haha

OH BIG NEWS!! FINALLY get to hit up a cert... after 4 years crossfittin finally get to go! oct 10-11 Toronto!

Kev

more running???

Hooray! This makes me happy. Even if it means I end up running super slow, I think I am getting a handle on where my asthma kicks in. I will even run without my ipod. 6am, east coasters. You in, Phoenix?

What did I do wrong this time!!

Anyone ran 10K in Vibram Five Fingers???

Welp...dammit...

I was really considering a mile run after the CJs too. Glad i didn't do that, cuz i'll get more than my fill of running tomorrow. And it better not rain.
Then again, i'd look like a total bada$$ running a 10K in the rain lol. Nah, i wanna get my tan on and run in the sun to a good playlist!

Go, Margie, go!

New York in the house. : )

Two of my favorite people!

Did you get a Muscle Up, Margie??

M/28
I was hoping we would have a run since my back is injured and all i can do is run and upper body!
this is awesome!

F/27
*why i oughta* (shaking her fist at M/28)

good stuff...thanks for the early post for us east coasters! So how are we supposed to do the runs? Intervals? Constant pace? Or whatever makes us happy?

my squad and I have been running at least 2 miles everyday as a warmup and doing crossfit as rx'd or scaled. Myself, and 2 of y guys have been getting shin splints. today y lower calf swelled slightly.......is this noral because of all the running? should we take it easy and for how long? or should we push through and it will get better on its own??? thanks for your help!!!

RussA #11 - cover 10k via feet as fast as possible. Doesn't get any simpler than that.

Margie, You rock it baby! Enjoy your day on the main page! Whoooooot!

Greg, did Jen tackle you?
I see grass stain!

Has anyone here had Rhabdo? If so could you email me and let me know the symptoms as you felt them...the ones online are kind of generic and I am afraid my wife may have it.

# 12, 2 miles is hardley a warm up. If you still have gas left in the tank to do a WOD as Rxd then you're not pushing The WOD hard enough. I would drop the running, and just follow the mian site WOD, just my opinion...

Now about this run.. my legs are smoked after Cindy, and those cleans, but oh well might as well finish off strong.

Just finished six weeks of BMack's POSE drills - now I get to test my skills without the metronome. Haven't run 10K in four or five years.

Well this isn't going to happen..... Not much running on torn Achilles. Guess I will have to do an affiliate workout for Wednesday. Maybe 10k kayaking.....

***FRAT***

Cool, Coach gettin muddy!

Physical therapy on the right shoulder is going well. Today is 5 weeks since getting sliced, and marks the first time doing any active ROM. Still unweighted and assisted. Passive ROM overhead is 100% today.

I haven't done much in terms of the WODs lately, so I figure I'll cherry pick something out of the last month or so. That 5 rounds of 30 GHD Sit-ups and 25 Back Extensions seems right for the morrow.

# 16 Call the DOC Rhabdo is serious and can lead to kidney failure... so my wife says, shes a RN. Good luck.

This run is going to suck...really good in this Cali heat. It will be smart to do it early morning or night.

DO WORK!!!

Anyone know what happened to the BrandX page?
It says the account has been suspended or is it just me for some reason?

My legs are trashed from today's & yesterdays workout. Not looking forward to running 10k tomorrow.

First and foremost: To tha FRAT and everyone else who posted.
Thank you so much for your concern about my rest and recovery. I honestly don't know how to thank everyone who patiently keeps helping me out. I'm finally starting to "get-it". It might take a while, but eventually I will listen to and feed my body correctly.
Today I ran a 5K because I missed that WOD last week. I felt pretty good before, during, and after. My time was off, but I think I actually ran about 3.3 miles and I didn't push terribly hard, though I did push. So I'm skipping the 10K and I'll scale the CandJ's from today to 107 lbs. and do them instead. I'm officially trying a 2on-1off schedule and I'll keep following the mainsite best I can. Keep looking for my posts, I'm gonna try to start eating more and get stronger now! Pony, I'll send you an e-mail here soon, thanks for the long comment yesterday.
Thanks again and God Bless

go margie. kick some ass.

yeah wtf is up with greg? was he rolling around in the dirt? that's some functional fitness for ya.

I just did this yesterday, along with Cindy. But I suppose I could do it again.. Ahhh!!

I ran it in 55 minutes, and actually it was close to 7 miles that I ran.. so I ran further than a 10K. I'll do an exact 10K and post my time later.

I ran a 10k in the five fingers this morning. Expect tight soleus calf muscles and some blisters on the toes.... not bad though. I love em!

16 Nate,
if you are really worried don't waste your time on here. Go to a doctor or hospital. There should be adequate info on the web.

Well, I will gladly sub this for a 5km tomorrow. Am in Week 3 of Strength Bias and..it calls for a 20min (not 48min) metcon.

Not looking forward to it, although my bleeding hands will be happy for the break and I will try to break my PR of 21.18

B R I N G I T!

#5 Pony!, you won't believe this... I already did this today! No I don't have ESP or a time machine. If I did my times would be faster, duh?! So I got ya! For what it's worth I'm mixing up my programing. Looks like day1/2 x3 then rest, day 7. So 2 wods/30-60 min aerobic below LT (run/bike/row/swim). Once a month time trail the bike/row/or swim. Trying to see if i can go farther (at a lower HR) or faster TT. My "base" was disappearing so I hope this will help. Hope your run is cool. My feet were on fire and it wasn't my speed!

#16 Nate - the case i was involved in was an inability to straighten the arms and a lot of soreness in the overall body (due to excessive negative pullups in Cindy). urine is one of the ways to tell. if the urine colour has changed to a darker colour and in my case Coke coloured, it is a pretty sure indicator.

Dont mess around with it. It can kill people. Get your wife to the hospital and on a saline drip ASAP.

HouHA! early post and running...it's gonna be a great day

Dear 10k,

i hate you.

Previously posted day prior. Still hoping for suggestions

2 questions for any takers.

#1 Does it matter to do crossfit site then crossfit endurance, or are folks every reversing order?

#2 I enjoy both sites, crossfit and crossfit endurance. However, my time (and body) will often not allow both. Is there a good ration between the two? Do people ever do crossfit site for a month or so, then crossfit endurance site for a month or so and then revert back to crossfit site?

Love to hear any opinions!!

Margie, looking awesome rockin' the main page!

So...is it just me or it that the same set of rings in the same tree as yesterday? Seems HQ is subtly begging for more photos of us doing...um...things...in...places.

At least the video content isn't the same as yesterday, too. We could always use more of Burgener's coaching.

awesome margie. serious pressure is on to do a muscle up now!

Was Coach doing gymnastics in the dirt before this pic was taken?

Looking good Coach!!!

Looking good Coach!!!

well, I guess my third actual crossfit day would be a 10K...anyone know a good cardiologist!!!

I have a pair of the vibrams original 5 fingers. But I am thinking about getting the sprints (with the additional strap over the top of the foot).

Has anyone tried this model? I think it would be better for the distant running, to keep the shoe stabilized on the foot.

Thoughts?

Why is coach all muddy?!

#42 BradH- I have VFF and really like the KSO model. Check VFF's site for an activity comparison but the KSO does the trick for me. Sockless.

#6 - I have not run in them myself, but my brother, who does CrossFit and used to be a runner, did a 5K race in them and broke his foot. I would not advise running a 10K in them if you haven't been training your feet in them for some time. If you do a lot of your everyday walking barefoot or in the fivefingers and have done some running either barefoot or in fivefingers I would try a 3K or 5K in them but otherwise stick to running shoes. A 10k is a lot of pounding on those feet and having a stress fracture or breaking your foot will really mess with your training.

Hope this was helpful.

Seriously I think I could watch a video of Coach B teaching knitting. His enthusiasm is freaking infectious.

How the eff did coach know I ate a bunch of bad food tonight.

Nike free is pretty good too. But internal stiching makes socks or lube rx. My kids ask if they glow in the dark- red, clear, green. VFF- definately ease into them.

burgner? where's tate?!
kjr (kidding. jeez. relax)
10 clix sounds good

Way to go Margie!! SBK couldn't have a better representative on the main page and you probably couldn't ask for a better spotter.

Now for numbers...
Brook path-trail run
Rocks/bridge/pole
out- 9:39(45/62)/5:43(54/57)/9:49(56/62)->
in- 10:19(59/71)/8:29(58/63)/9:52(56/71)<-
Total- 53:52 (155/171)
Wrong turn back to rocks, goal is to keep 155avg/lower and max as close to avg. but under 160.

#6,42,45

I did a 3mi in my FF Sprints yesterday. Got one small blister on one of my toes but otherwise no problems and they stayed snug on my feet. I've never run a 10k so I can't comment on that distance, although I can assume I would have gotten more blisters.

Like others I would recommend against any long distance until you've been using them for a while. Your feet,ankles,calves,etc need to adjust and strengthen. I've been wearing mine for almost every workout for the last 2 months or so.

Also, if you're a heel striker don't even bother. You'll hate yourself in the first 10 steps.

More running! Awesome! Keep it coming. The mix has been real good lately. No one muscle group getting overused.

C&J wod for me - used #65 and was pleased with my form. 6 rounds :) woulda/should/coulda got more but *someone* forgot to let us know the next minute was starting - DOH!!!#34- too funny - you made me snort outloud! S'more - where you at?? i keep cracking up @ your FB quote :) Pony - get it girl~!!!

hate the run. last time I got blisters under the arches of my feet

#42 BradH -- yes I have a pair of the Sprints and they're great. I am finally getting back into 'real' running after a round with frostbite and they are as good as I remembered.

Originally I bought them to strengthen my ankles and improve my stride (forcibly), but now running shoes just feel like they are screwing up my stride and endangering my ankles. You have to be careful not to over tighten the strap though, it is tempting and will become painful on a long (5K or longer) run.

Bingo, Eric Gohl, Herm, JPW, etc: I always sub rowing for running because my ankles are bad from birth and I just can't take the extended impact any more. This means I need to row a 10k. I've been reading forums and I've got 50/50 between a 1:1 ratio (row/run 10k) and a 5:4 ratio (row 12.5k/run 10k). There is nothing official that I can find but I'm trying to get an answer that I can go with. I'll be honest, rowing 12.5K pretty much sucks (I've done it two or three times now) but I don't want to cop out or cheat. Thoughts?

I have been following crossfit football for about six week and made some good strength gains but felt that it was neglecting the long duration conditioning. this is going to suck so much, but i know i need to be able to do LSD or i'll be in the same boat as a runner who can't do a pullup.

i have to thank this site for constantly highlighting my weaknesses.

PS. Is anybody here in DUBAI at the moment? I'm training by myself and find it hard to really push it when its this hot (i'm training in my garage but have a fan:)

54:41 pretty good, but did the half marathon in 1:57, so pace may have been a bit slow. still pleased as i have not done this one for 8 months (yeah i know, why not.....)

did it in 39.52, training for half marathon

49:34

I've got a pair of vibrams but I tend to get blisters with them on long runs.

Going to do this completely barefoot and not worry too much about time. Running with naked feet feels so much better, more so than with vibrams.

I don't think the learning curve is steep, especially if you've run with vibrams before, just get used to a few funny looks :)

Question: are ring pull-ups considered harder than normal bar pull-ups?

m/43/5'5/165

#34
I do CF and CFE main site workouts. I am a conformed long slow distance guy who has always been a midpack triathlon finisher. My run times have decreased and my bike is stronger. I recover way faster after all workouts and races now. My overall times are improving.

On days I am too tired or "life" gets in the way I don't do both workouts. I try not to stress about it. Sometimes I make it up, sometimes I don't. After all rest is where we get stronger.

The main site pages say whether to do the CFE workout before or after the CF WOD for that particular day. In total CFE supplements the CF WOD meaning if you can only do one workout do the CF WOD.

My trick getting both workouts in:
I try and do all my workouts from home. Which lets me do early morning and late evening. My wife likes it cuz she doesn't have to worry about me so much. My four year old likes it cuz she can join me on some WODs. My step kids like it cuz I'm out of the house. I like it cuz I don't feel guilty about being gone.

My swims I can sometimes fit in at lunch time. But I also don't live too far from the local YMCA pool or a couple of lakes.

good luck

#30
It is funny cause on sunday i decided now for something entirely different so monday was gonna be working on snatch not what was put out but i wrote in my book clean and jerk for tuesday and run on wednesday and it just worked out that way. i guess if you stick with the wod's you can never get away from them lol

#42
I have heard of people getting chaffed from the strap that goes over the foot, could be something to consider, especially if you wear them for everyday things. I have the KSO's and they are fantastic. Stood up marvelously to Mt. Fuji.

funny you should ask about runnig in five fingers, I just had mine delivered in the mail last night and I plan on running in them today.

58 mins.

Tampa humidity SUCKS!

m/41/5'6"/145

10k 47:53

#34 in the words of BMack for following CFE:

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.

CG E City Crew
Posting separately
Leary
m/44/5'11/200
59:22
almost 2 minutes slower than last time.

m/24/70"/170

36:18 for the first 10k of a 7 mile run.
10 seconds slower than PR.

My Wod was 3 Rds of:

Clean 61% BW x 21 reps
15 Double unders

12:46 M/40/5'8"/155

Misread the WOD, which actually called for 15 cleans and 21 DUs... (8)|3all

3 (4.8) 21:04
6.5 (10.4) 50:20

Ran a slow 5K (26:07)in my Newton's this morning, the 2 miles I did after the C&J Wod yesterday with my VFF left my feet a little tender this morning (first run in them). So I think I will build up to the longer distances over time. Thank you for all of the comments.

41/m/176cm/73kg

As rx'd

48:21 (last time 49:49 and 50:51 before that)

In vibram five fingers.

59:20

10K done on treadmill with 1% Grade

TIME: 54:42

25/m/5'11"/204
52:11 46 second PR

m/26/5'8"/140#

44:04

44:43
5K splits: 21:48, 22:54

Didn't get lost like last time and felt pretty good. Ran a little further than 10K but that's a good thing right? My times lately have been really improving since following the Endurance site again. I'll definately be able to PR on the Half marathon in September.

M/31/6'3"/205
46:30 on track
Previous: 47:15 on 10K circuit... hills.

51:15

Anyone know what brand of rings they are using? I don't recognize them, but they look nicer than my Elite Rings.

subbed 5k
---don't judge me--haha
25:37 Home course

M/ 40/ 6'/ 220

4.5 Miles: 35.03

52 minutes Rx

Platoonis,

Those are wood competition rings. I got them used on Ebay for 80 bucks, years ago before plastic or metal ones were widely available. They have held up to the New England winters surprisingly well.

Dan

#34 BRC

I too find it difficult to follow the Rx of CFE and CF. For example, usually do the CF right after work at 5pm then i would need need to do the CFE after 8pm. This usually doesn't work for me as life gets in the way.

I typically try to get the CFE WOD done in the morning before work and the CF WOD done after work. The nice thing about doing it this way is some CFE Rest days i get to sleep in a bit.

Just my 2 cents

M/41/5'11"/185

55:48

3X CFWU

WOD as RXed
10K - 47:08 PR

2.56 miles 28:32

52:00 got pain in my liver after 8km so had to walk like ~500m lost a lot of time and then could not run fast :(
I was going sub 50:00
Gonna do it next time!

Ran from home, no warmup. Did this route: http://www.gmap-pedometer.com/?r=3047338

58:52 - ~8 min faster than 080710

Looking for a weight vest recommendation.

I want to buy a 20# vest and I don't know what good brand/model is. I've read reviews of a few and it sounds like 2 things to watch out for are:

1. a vest that has weak velcro
2. a vest that shifts around a lot

Any recommendations are helpful. Thanks!

last time
subbed 5K
24:41

this time:
extra rest day

M/27/135/5'7"

Day 4 back on CF after a way-too-long (2+ month) layoff due to outrageous school & work schedule + wedding/honeymoon. Glad to be back.

Running kicks my butt. Was nervous and thankful I had decided ahead of time to do 1/2 volume WODs for the first couple of weeks to let my body adjust. Glad I did, first workout was hell. you know your DOMS suck when you feel better after the 2nd workout then you did before.

Anyway, ran 5K outside on mildly hilly roads. Time: 25:20 (pr was 23:11, but after so much slacking I was happy just to finish)

Temperature in Tucson: 85 degree even though it was 6:00 in the morning!

Another 10K???? well, i know crossfit works because I am not a great runner but a couple summers ago i "trained" for a 10K and finished around 51 minutes. Dead tired a few weeks back, I ran my first 10K for time since with the WOD and posted a 44.40, shattering my previous time.

In yesterday's WOD, I only got to round 4 but I had never power cleaned and jerked 125 lbs. Yesterday I got kept going after the time allotment was up and got to 11. it was not great by any means but when I started I could barely clean and jerk 80 lbs.

42:59. Scaled intensity following a sub-40 10K on Su and CFE programming on T.

Coach=Mud
From what I understand he was pushing (with others) a truck that was stuck in mud (accident or planned... the debate begins) out on a farm where the photo was taken.
Hmm... perhaps Coach was program testing for the 2010 Games, good Samaritan, or having an impromptu WOD fun (isn't that what CrossFit prepares you for... 3.2.1 go). Probably all three!
I'm sure Margie or one of the other attendees can provide the "on the scene" recap. Really great pic of Margie perfecting her MU! (pun intended!)

Push a truck out of the mud, coach a strong gal through a muscle-up on wooden rings hanging from a tree. Just another day in the life of your average founder/CEO . . .

57:41

24/m/175

on treadmill

45:54

6.2mi

I told coach mud was good for his skin!

This was my first time running over a 5k. I did this on the streets and did it in 47:59. I'm very happy with this.

only doing 3 k cause i'm in pre season for rugby and i'm light enough as it is fair play to all the 10ks though especially after yesterday

1hr13m7s Next time I'll eat breakfast and get more than 6 hours sleep.

I love it, Coach doing what he does best... Way to get dirty Coach! Miss ya' brother!

Ran 3.2 miles (hilly terrain)
31:31

34/F/5'10"/158

I really don't like running. I especially dislike long runs. However, today I wanted to set a good example for my clients by not avoiding working on my weaknesses.

It was raining this morning.

The only thing worse than running is running in the rain. So I figured a 10k row would be just as torturous, and I'd never tried a row longer than 5k before.

10k row
43:21

Kind of surprised it was not muscle fatigue or lack of wind that was the limiting factor; it was grip that became a HUGE issue, especially in the final 3000m.

Of course, by the time I was done, it had stopped raining.

47:26 (2:23 off best)
23:23 out
24:03 in

Steering clear of running for a bit so I did the Filthy Fifty instead.

Subbed 50 cal's of rowing for the box jumps and double unders.

34yo/149lbs/5'8" Been cross fitting for a month now. I've lifted on and off for years with some pretty high max weights (for my size). I've always been good at pull-ups and other bodyweight stuff as well. Lately I've been a long distance runner with sub 19min 5k, 1:30 half marathon, and 3:29 marathon times. I like the focus of cross fit better than any other weight programs. I'm also a grappler, and this seems perfect for the kind of total body strength required for that.
I am a little unsure about how this, even combined with CFE, will affect my running. Not knocking anybody here. Alot of you guys and girls could probalby kill me at CF, but times seem to be a bit slow for the runs.
I'm wondering if there is anybody here who has run 40+ miles a week in the past, and improved running times by moving to a CF/CFE program?

I've been in the field on a SERE Exercise for the last 36hrs so missed the last few days.

I decided to 'ease' myself back in with Cindy and managed 13 in the 20 mins. I failed on the PUs of 14.

I then attempted 5km but was dying but 2.5km - I guess not eating right for a few days really takes it out of you!

Anyway, I'm back in and looking forward to tomorrow!

M/40/175/6'

10K 49:30

As Rx'd (6.2 miles) road route- some hills

53:29 (not a PR- my PR is 50:__?? some seconds...in a race)

Didn't push too hard today, hot and tired from past few days, and just did a 10k 2 days ago as well.

Where are your numbers at ladies????? No 10k for me today - 5k walk with my monkies tonight after supper :)

10km

Can't run getting treatment on Achilles tendon, subbed in.

1000 burpees (1 for every 10 meters)

57 mins hard,hard,hard, may go to bed after food.

10k run, fairly flat terrain, low Oklahoma elevation - 1:04

This was my first attempt at ever running a 10k. I did it on a treadmill and set the timer for 50 minutes. I really had no idea on what pace to run so I started at 5.0 speed and increased it by one every minute. I ended up at 9.0 at the end and I was dead. I ended up running 6.07 miles in 50 minutes so I just missed the 10k distance. I took it out to slow so next time I know to start out faster than 5.0

M/24/160#/5'7"

Decided to row just a 10k today as opposed to my usual 12.5k

Time: 43:49 (PR)

Projected 12.5k based on avg. of 2:11/500m: 54:44 (Projected PR by 4:23)

Run 10k with the dog (only a couple unscheduled stops): 55:22.18

Previous: 55:05.34

We were pretty slow on the first 5k (just under 30mins) but made it up a little on the second 5k. He's used to running with my girlfriend, so he tries to settle into a 6mph pace, so the first 5k was like dragging a 75lb sandbag. :-)

10K (With lots more hills this time than I could remember)

69:40 minutes (9 minutes slower from my first 10K)...I stopped and walk multiple times on the last 5K. I think I could actually walk faster than run today.

So so hot and humid outside. I feel dehydrated on the last half of the run and all I want is a big glass of cold water and the rain to come.

Running...my biggest weakness!!!

Treadmill

47:15, need to get outside

m/24/70"/170

7 mile run
10k split 36:18
10 seconds slower than PR

61:13. Slowest 5k in my life. 50:18 and PR last January. Since CrossFit, I had never been over 54 minutes...

Felt good for first 15 minutes and was probably on PR pace. After that, the humidity and heat got to me and my legs felt like concrete. Actually stopped to walk 20-30 times on the second half.

I used to consider myself a 'runner' but after 3 years of CF, I think it is now my least favorite exercise (or biggest 'goat'). Guess I better do something about it...

55:17 - 7.25 mi - Iraq

correction to last post,
55:17 - 6.25 mi - Iraq

19/m/160

had to change it cuz i got a 5k tomorrow...so ya

angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats

12:27

74:21, first long run post acl repair, wow this sucked for first wod. And to think I used to run this in 48 min, got a lot of work to do.

DISCLAIMER: I'm not doing this WoD today because it interferes with my Pilates/Stop the Insanity schedule, but anyhoo...

Okay, we've got a 10K run WoD today, and it seems like most people, save a few, are posting PRs or excuses. I haven't seen any "going to simulate run from the Games" posts yet.

BLUF: Don't complain next year if there's a running workout at the Games that's not done on a perfectly flat and/or cushioned surface. Remember: the first exercise of the Games this year was "just" a 7.1K "run."

WWRDIHWFIDS?

What Would Rocky Do If He Was Fighting Ivan Drago Soon?

Namaste'.

F/51/5'6"/135
63:52 outside
Her first 10k ever. Very proud of her.

10k Treadmill Style

The dust storm kept me from runnin outside

M/28/70/198lb

1% incline 58:17

#131- that is freakin FANTASTIC!!! Congrats! :)

Oh Dear Running, I loath thee, I wish thou weren't possible. Thou causeth pain throughout my entire being.

Sincerly, SLG

CFWU x3

WOD (10k on Precor Machine)
:65

Was going to ride it for the same time I ran it last time, but thought I would try the new Olyptical looking machine. My Bone Spur felt fine, but it took forever... No mater how fast or hard I was putting out. Running should of taken me :50-:55. Definitely feeling it.

Get some, Go again!

5km - 24min

50:45 as rx'd

1:12'38 10 minutes off old 10k also did it mid day in florida, god am I retrded.

m/26/210/70"

bad weather
row 10k- 42:59

58:31 9:25/mi last time 52:50

not happy at all

54:45

2.5 miles in 30min.

23/M/162 (probably 150 after this run!)

31 minutes running (5.5k)
~10 minutes walking (up to 7 k)
Ran out the rest. (3k)

Total: 57 minutes

52min 11 sec

Haven't done that in years!

10k with the three year old wee man in his jogger, which added 65lb to the run! 52:19

30/m/5'11"/200

around 10K

53:02

Since I did several 10k runs on vacation, I made up a missed wod.

“Nancy” (my mom’s name :)

90# OHS
Time = 16:28

**Yiiiiipppeee!** PR today!

I am doing the *happy jig* right now ;)
(along with holding down pukie, ha ha)

Erin

p.s. Strong lil Pony- I read the note you wrote to Stephen the other day. OUTSTANDING advise! Well put! Stephen, I would print that and tape it to your wall. I might even do that myself. Great words of advise :)

m/41/195/5'11"

I've never run more than 5K, and I've done that only 3 times before today. So, I did the best I could with the 10k.

Ran at work again, same 5K course as a few weeks ago, I just started another lap to see how far I could get.

I ran 3.5 miles in 36:30 or so. Only 1 small stop to fix my glasses which broke while running. I walked an additional .75 back to the office. The walk back was loong.. I tried, but could not start running again. It felt wrong.

I did the 1st 3 miles in 30:35. The last time I ran this course 3 miles took 31:30, so I did see improvement from last time. My best is 30:05 for 3 miles, but that was at home.

Someday I'll break 30:00. Some (later) day I'll finish 10k. Hopefully I can add .5 each time out.

My calves did not hurt this time. Felt very minor shin splints and made them go away with subtle changes in my steps. No foot, knee, thigh or back pain. I don't think I'm running quite right, but have been reading a lot about POSE and stuff and I think it is helping.

Time and distance measured by GPS. Temp was about 80F, 80% humidity.

BrandX site seems to be having some problems - or is it on my end?

Right knee pain caused me to ditch my usual 10k off day run on Sunday - got about a mile in and just couldn't go any further. So today I stuck to a five mile loop, a little over 40 min, minor pain at the start but gradually settled down.

M/39/6'2"/250
5K - 30 minutes. Ran out of time and endurance.

31/m/195

flip flopped yesterday and today with travel.. ran yesterday and C&J ladder today.

10k: ~48:00

C&J ladder: 7 rounds + 7 as rx'd.

43 min, damn mosquitos

run 10K

last month on July 1- 39:38
today, same course - 40:53

out in- 19:49 (on 7/1 19:29)
return- 21:04 (on 7/1 20:09)

Heart rate was really high first 4-5 minutes, like 180's high!... then came down to 152 for most of the run. Easy to see I was exhausted at the outset. I can usually hit this time at 148 bpm on average. Tired legs from the beginning- but the pace on the return was a pretty even 6:40-6:45. I'll take that. With rest- today would have easily broken 38 min.

the past 2 10k WODs have been on day 3 of a cycle... last time it followed CFT and Eva, but I had more energy than today.

Look forward to a day off tomorrow to rest.

40/F/165/5'11
10K
59:00:02

Run 10 K
time 59:09
I ran the same last time. I thought i would pr I didn't end up walking a step, ran the whole thing, I guess I was slow. I'm looking at it as an improvement for not stopping, real mental fight on the last leg.

47:30
All hills
did 7.5km yesterday for no reason
feel better today than yesterday

M/43/185/5'9"
C2 Row 10K D5 - 48:32

29/m/181 (lost 5 lbs. during the run)

57:49, a PR by 2:00

Then, after 30:00 rest and inspired by the Dave Tate vids, went for a DL single with no warm-up. 1 x 405, which tied a lifetime PR but at 25 lbs. less bodyweight.

Any other CrossFitters in St. John's NL?

Ran a tough 10.6km (Google) run, Newfoundland Drive, LogyBay Road, Pleasantville, Quidi Vidi Village, Forest Rd, Kenna's Hill, Torbay Rd and back home... 47 minutes.

24/m/174#

#112

My running numbers are approx 17min 5k, 36 min 10k, 1:22 half mara, 2:50 full... and I am gradually getting faster with CF doing less mileage. MUCH LESS... even as I am getting older, gradually older!

The added benefits are that I am WAY stronger (from about 10 max pullup to 39 max pullups- and that was round one of a WOD!- in 7 months), and I am not RUNNING myself into the ground, I am WAY fitter across the 10 domains, did I mention how much stronger I am? Way stronger- I feel stronger and the number demonstrate that I am.

I have not yet tried CF Endurance- I am riding out CF-only right now to see how I progress. I am doing many of the WODs as RX and scaling weight where it makes sense. I did yesterday's workout with 40 kg instead of 60kg.

So my motto is- do the WODs, push hard and be patient.

m/178cm/89kg/33y
second time ever
56:50 PR (first time 1:01:24)

57:44

M/41/260/5'10"

My first 10K...on the treadmill. Would post my time, but the hourglass fell and broke. LOL!!! Speculate well over an hour....closer to 80 minutes according to the clock on the wall. Next time I will try to get it under full time of a rugby match.

68:02 as RX

Row 10k 42:17 - Brutal!

56:30

Comment #57 - Posted by: Ransom

When it comes to my own training, running distance equals rowing distance, meter for meter. It's just easy for me to compute it as the same amount of work, even though it may not be. Most people will tell you it's 500m row for 400m run, as you mentioned.

The FAQ:

"3.2. How does running compare to rowing, biking, etc.?
To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds."

33/F

5K 32:21

my fastest 5K since my little girl was born 6 months ago. before i had her i was able to run 8:30miles and am looking forward to being able to run at that pace again!

I wish I could do a 10k, but since it was my first day returning to running, I had to settle for:

4 rounds for time:
400m run
50 BW Squats

13:25. My best on this one is about 2 minutes faster, but I'll take it!

First time doing any running since before the surgery 5 weeks ago. Still a bit unstable in the shoulder, as I felt it with every step. I really had to stay light on my feet.

ugly ugly 10k

did it, walked big chunks...this was day 4 on Crossfit for me due to challenge with schedule last weekend...damn hot and humid today in texas

nonetheless, I'm not happy with my time, thus am not even posting it. It was bad, very bad. Will do better next time. Have run a 10k in 59:59 after having trained for it. So plan to do the same next time it's the WoD. Can't wait for a rest day tomorrow.

#160 re #112 Thanks for that answer. I'd like to hear more like that. I just don't see how I can run a full marathon faster than a jog without those 20+ milers? I'm a naturally good runner, although I'm not as fast as you... (43:30 today at 1PM in the Mississippi heat) but I'd like to be able to BQ some day. I should be able to convert my 1:30 half to a 3:10 full, but last time I bonked hard at 18 miles. I actually figured I needed more longer runs to keep the pace those last miles.

Warmup with Shoulder Press
135x5
140x5
140x5

WOD
AMRAP in 10 min of:
5- 185 lb frot squat
10- pullups
15-pushups

6 complete rounds.

40:29 for 10K on elliptical, level 14 of 14 for resistance. I can't run due to my feet, any idea on how to compare my times to any of the others? I know the elliptical is easier, but that's why I keep the resistance up high.

Also, my gym (could be a globogym, they never heard of CF before I mentioned it and not all that work their know how to do all the lifts we do) is saying any more then 20 min of cardio is counterproductive. Any truth to this? Are they forgetting to mention a big "if" (if you do it everyday, etc)?

coach, can we do some of sprints. I just switched back from crossfit football due to some back pain that i believe is due to all the heavy lifting. However, i think that sprinting is a very functional movement and should be incorperated. Like 12-16 100m sprints with 45sec rest in between. These always blew me away. Thanks for all the hard work you do!!!

m/40/165
As Rx
44:47

Nice after the Clean and Jerks!

48 / 178

as rx'd on treadmill

1:03:38

That was long!

legs felt like poo!!! my time was poo as well not even posting it. cindy really took he toll on me after doing well with her i have done terrible on the last 2 WODs. Thank the Lord for a rest day!!!

Well I avoided the last five and ten km, injured my shoulder so gave this ten km a go. First 10k, surprised myself!

49:50
27/5'10"/175

m/5'9/175#

as rx'd

45:28

M/37/190/6'2"

!!!!!I HATE RUNNING!!!!!!

I meant to scale this to 5k, but like an idiot, mapped an endpoint that was 5k away from my starting point, so I did the full 10k anyway.... DOH!

58:26.

treadmill

53:20

F/37/140/5'2"

Ok so I love to run but I'm not built for long distance so this was all about mental toughness :)

10 km
53.17 Woooo!!!!!

m/37/183/5'9"

first time 10k row

41:10

tried to stay at 4 min/1k average speed

#173
The explanation is long and drawn out to post here but to shorten it up, you don't need to do that much "cardio". Look at CrossFit, how often do you see anyone post, run for 30 minutes? I can count on one hand the amount of times that a strictly running WOD was posted in the last 6 months.

Look up High Intensity Training for some more information. Also have a look at Anaerobic vs Aerobic training. Obviously we use all energy systems when we train and some more then others at particular times but you will understand what I am getting at when you read the information.

I truely believe that the only reason you would need to do long bouts our "cardio" is if your sport called for it, marathon runner for example. But even then, they can get great benefit from short duration, high intensity training. I believe they get more benefit from that then they do their long distance training.

Hope it helps,

morning run 5K (sore right achilles)
Noon 2 miles and rower 12 mins

Core --
overall--R achilles and R shoulder bothersome.

Travel the next 3 days--do what can back on Sat night.

~3 miles in ~25 minutes

Don't really know, because both stupid treadmills I used would randomly crash while I was going 10 mph. Guess it beats running outside in the heat, next to the noxious freeway.

38M/5'10"/165#

W/U: 17 ROM exrecises; 1 set of 15 reps on each of the following - 45# OHS, GHDSU, back ext., strict pull-ups, ring dips).

As Rx: 49:34.

Off PR by 1:50. Slightly over 10k (6.96 miles), consistent w/past runs. Outside road course (68F, 84% humidity). Steady rain for entire run. Fortunately, it wasn't windy. Humidity was rough. At least there wasn't a potential for dehydration!

5K morning run (sore R achilles)
noon 2 miles
row 12 minutes
core--back and knees to elbows
travel next 3 days--do what can.

as rx'd 43:51. Hilly course on trails.

Hmm, kinda slow, maybe a minute slower than I expected to do on this course.

M/28/66"/177

53:45

Averaged 8:42s overall, not sure of the splits though. Probably should start tracking that.

mG

Can't run so substituted with a "burpee club sandwich"
1500m row
50 burpees
100 double unders
1500m row
100 double unders
50 burpees
1500m row.
My double unders still suck and it annoys me but I am ok with it.
50 mins.
ME: 40/M/180/6'

did 5 k today in 23:23. I liked the wod yesterday so much I did it in the morning and then did another 5 rounds at night.

Probably just under 6 miles: 41:14

Speed bag, heavy bag and work on Double unders unders

25/m/5'11"/177
2.3 miles 19:33
Just one of those days where my mind was saying come on you wussy and my body was shutting down.
I was actually ready to do it this time.

7:46 mile
8:47 Kelli

2 mile walk

crappy hotel treadmill slipped so bad you couldn't run on it. then the power went out. so...

4 rounds for time:
run lap around hotel (~0.4 miles)
10 pushups
20 situps
30 squats

21:05

Ran this at noon in the Ozarks humidity. Just going for running it without walking anywhere. Actually got a descent pr - 48:38. Happy about the pr and about pushing through the mental crazies. Happy today everyone!
Scrat
F/36(at least for one more day)/127/5'9"

I've been training for a marathon and a 5k (the 5k for time, sub 18 minute).
total 41:58
split:
19:32
22:26

F/28/5'6"/125

10k - 58 minutes...Just wasn't feeling it today and it shows. Added about 1 min/mile to my average pace. Oh well!

Did 2.5 miles on the beach till my toes started getting blisters

took about 30 minutes stopping and starting to get my ipod working again

19/m/163/5'11"

1:15 for 6.28 mi in redwood regional park vs
60:00 for 2x around lake merritt 5.91 mi 7/1/09
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.

eastridge to canyon to westridge trail loop. some serious ups & downs.

35/m/ 6' 220 lbs.

58:28 wanted to go sub 60, so I'm ok with this time

As Rx'd:
52:52 (PR i think)

Outside on mapped out run. Ran mostly on the grass rather than the sidewalk to save my feet/shins/calves the pain. It worked surprisingly well. Felt really good throughout, would like to get sub 50 though.

slower than last time 65:49

Since I sort of barely got through the 5k (44m) I decided to set 2 goals:
1) Run as far as I could in 60 minutes on the elliptical
2) Have a faster pace

So I made it 4.25 miles in 60 minutes (6.8k) so it is still about the same pace, but I did keep my heart rate higher and did not think I could keep it up for the full 60. 850 calories burned.

Looking forward to resting tomorrow...

m/36/5'11"/296 Crossfit day 24

as Rx'd 75:38 It sucked!

first 10k in 25 years.
67.11 leisurely pace. just wanted to finish. found that i had to verbally tell myself to pickup my feet about lap 18.
(5k split was 32.12; about 3 minutes faster than my 5k time from last monday).

Crossfit SoMo
M/40/6'4/204

Ran 6 miles non stop in 50 minutes even. Did 1 round of the CrossFit Warm Up before and after the run.

m/41/158

10k...are you kidding me? It's 108 degrees outside.

Did Nate
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes

9 rounds (subd 26# one are swings)

as Rx'd

51:30.

Struggled. Hope next one is better.

3mile 27:15pr

27/6'4/226

M/36/6'/199

50:04...never stopped running, which is huge for me!!

M/28/175cm/72 kg

As Rx´d :41:15 Outside, maybe only 9.75 Km The Gps was acting a little funny!!

39m/6/185

53:54

24/m/5'7/161#

Ran a 5K instead:

21:28

M/44/6'3"/205

2nd 10k ever.

70:11

48 yrs/6'2"/190
Did yesterdays workout today
first time doing clean and jerks -
had to wimp out on every aspect -
125 lbs 6 rounds, but cheated on rest time
Only crudely approximated the form of Sage Burgener in the video
No matter how weak I am at this stuff, I still feel good that even if I'm the worst one of you all, I'm in good company.

I have been doing crossfit for 2 weeks and I love it.

But in 5 weeks I need to mountain bike a 70K. I don't really want to train for this but is kind of a personal goal left over from last year. I do not want to stop my crossfit training so I am considering this options:

a) Biking 25k,35k, 45k, 55k for the next weekends.

b) Take the last 2 weeks before the event and bike every other day 20k.

10k row 45:50

first long distance row on my new c2

10k run in the division I work in. Got the distance wrong turns out i ran 7 miles 11k.

55min,

back was tight before and during happy with time would have been faster.

m/48/186/70"

it took me 58 mins to run that blasted thing...

M/40/185

Not allowed to jog until the broken foot is finished healing in three or for more weeks so I sat on the rower. Due to time constraints, I could only do 30 minutes or so.

7k row in 28:20.

More better faster

I need some advice. I have recently had ACL replacement and would like to train for a mountain bike endurance race one year from now. Does anyone have a biking workout or know where I can find one that will prepare me for this event? I plan on doing my regular workout in the early morning and bike workout during lunch.
Here is some background. I am 33, 200lbs, 6ft tall. Very athletic, low body fat. At my best I fell into the upper 2/3s of crossfitters, just below the elites (a bit lower than that now). I did crossfit faithfully for over a year while I was deployed, even after I blew my ACL. (They said they'd fix it after I got back.) I subbed bike for running. Once I returned I took some time off, had my ACL repaired and have been slowly working my way back into the gym. For the next 1 1/2 months I am not allowed to do squats but am allowed to do moderate leg press and bike all I want. DL's are a no-no too.
I have almost no experience at this sport aside from the occasional trail I've managed to ride down. What I am doing now is strength training Mon and Fri, upper body crossfit met-con workouts Tues and Thur and mountain bike on Wed. I am about 7 weeks out from my surgery. I want to push my self but stay within my limits.
Thanks for any help you give me.

Steve

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Jog 400M.

As rx’d: 56:48
Foam roll after
Compared to 080710: 58:20

4th crossfit wk
I really need a day off

10k 70 minutes

as rx'd 41:32 (PR)

28/M/143

Way off my 10k PR of 43:00, but that was set when all I did was run and it was in race conditions.

Today, 5.95 miles, 57:04, 9:30/mi pace. Very humid.

last 5 k was 26:15 today I did 5k and got 25:21
today. 80 degree weather 5mph north wind. Goal of 24 flat!

m/21/150/5'7

50:19

S/f

10K done on treadmill with 1% Grade as it's raining AGAIN....

TIME: 50:30

PR by 7 mins flat on my last one. :-)

Subbed 10k row in order to let knee rest from high impact. First long distance row ever.

44:49.4

first 10k in a long time 54:19

Ran a 5k instead. Had mapped out a 10k but the 4pm temperature of 87deg with 80% humidity got to me, especially without water as I reached the turnaround point which was conveniently (or inconveniently) right at 5k. I'm pretty disappointed, but learned my lesson not to run a) without a water source in this climate in the afternoon b) not to plan a turnaround at 5k because it's too easy to say at that point "I'll just run a 5k today."

Any thoughts on carrying a water source? Cheating? Smart?

Thanks y'all

row 10k on c2
42:57
(run 10k pr = 55:57)

first 10k ever.
25 laps around the track
49:54

Ran 5k in the morning, heat & humidity got to me, did a 5k in the evening to make up for it. 53:50 total for both road runs

Vicky: 65 min on treadmill as rx'd

Storming here in Lakeland this afternoon (darn the luck :P ) so I borrowed the WOD from crossfitlakeland.com

10 Wall Balls 20 lbs
10 Box Jump - 24" Box
10 Deadlifts 210 lbs
10 Burpees

5 1/4 rounds. I was cramping up which, for me, means I was a bit dehydrated. I wouldn't have made it 10k.

49:44 on treadmill

That's 39sec slower than last time; but I think I stopped less and took shorter breaks when I did stop. Also, not sleeping and then doing this is a crappy combination.

Ran 5k. 24:53

Body weight bench press (190)
195x15, 225X8, 195x10

pullups:
10,8,6

dips:
15,12,10

GH sit ups:
10, 10, 10

Back extensions: 15, 12, 12

HPC:
95, 115

thrusters:
115, 115

M/24/5'9"/190

CFWU x 3

10K

TIME: approx 60mins. Forgot watch so looked at time in truck on start 11:04, finished checked time in truck 12:04. I thought I wud do better but 90+ heat and the rollings hills got to me atcually I like the hills, made it fun.

DO WORK!!!

M/39/285#/6'7"

Ran 5k. Sore from prev two days and time crunch.

First 10k:

53:28. I'm happy w/ that

8.5 miles. . .
. . through the woods
. . in a lightning storm

cmon jersey shore whose with me !!

getSOME !

51:01 treadmill (pr on treadmill)
pr is 49:52

Did not have time for this today. Sub'd the following:

Walk for 4 min
4 min sprints (sprint 20 seconds walk 10)
Walk for 4 min
4 min sprints (sprint 20 seconds walk 10)
Walk for 4 min

Not 10K but better than nothing. Sore and looking forward to 'rest day.'

As prescribed:

10K in 58:46

-FRAT-

Big difference between last time (54+ on a treadmill at 3%) and doing today's run outdoors. Not pretty, but at least it's a start.

M/33/70/210

29/m/65"/156lbs

Ran for 34 mins. by my house.

Felt great the whole time, up and down hills and in the heat. Thank you Crossfit!

49:29 in my second 10K ever. Didnt have to stop and actually sprinted the last 3/10 of a mile. Really good feeling b/c I was still battling a hangover when I stepped on the treadmill, and I really didnt want to run.

This was the first time I had ever tried a 10k, I usually just do 5k or less if and when I run, but I did it in 48:58. I was pretty pleased with myself.

first run in 2 months

48min41

1:12:50 as rxd first time ever running this far

CRAP!!!! The first two miles was the worst, lower back was very stiff and had to walk several times and stretch, after that ran/jogged the rest of the way and back felt fine. Next time will be better!

m/30/215

52:44

Hot, muggy, tough.

First ever timed 10k... first time running this far since last year...

As RXd: 49m13s

Tired today after 8 straight WODs. Ran 2 miles in about 22 minutes and then packed it in. Need a rest day!

m/38/240
bad heel can not run yet

eliptical level 5 random 6.5 miles 36:02

F/34/115/5'

10K 57:58...better than last time @ 1hr 4min!
...must be nice to have a C2 in your living room.

did annie 9:26. Lost some time because of the jump rope catching my feet sometimes. abs still tender from the ghd situps the other day too.

Tomorrow I suppose Ill swim for my rest

10K in the pouring rain in NYC. 44.20. took 20 seconds off my last time...

Ran 5k this mornign as am on the Strength Bias and it calls for a 20m metcon.

Did 23.01 which is almost two minutes slower than my PB. My 5km times have got progressively slower since starting crossfit.

I go hard most days and push the metcon harder than most but have definitely found that my long distance endurance stuff has got worse since starting crossfit - most everything else has got better.

This, despite losing weight/fat and not having been a competitive runner prior to starting CF.

Not sure why this is, although I must admit, I now heavily favour the strength and shorter metcon days.

Maybe I need to focus on the longer stuff a little more once the Strength Bias finishes

Did yesterdays clean & jerk workout. However, messed up and did an extra minute in between each set... so one clean and jerk, one min rest, two clean and jerks 2 minutes rest..... got to five clean and jerks. Still need to catch up and get this 10K done. Did wo today at home.

As Rx'd

47:09

10k 66:56

Did "Religion" from CFFB:

225lb squat for max reps,
7 burpee-box jumps (20")

5 rounds

Post time and squat reps.

5,5,6,6,5 reps in 11:38.

Partial effort week continues, my legs are creaking.

Treadmill:
54:50 10k

53:16, not a PR, but then again I haven't run this far in 7 months. PR next time.

10K 59:24 (not my best - hot and humid!)

1st 10k since injury 18 months ago!!! 62:17 - will get better?!

m/39/72"/175

10k
60:00 even.

Pose the whole way, really enjoyed the run, breathing was great, steps were light and pain free, and lots of gas left in the tank at the end.

33/m/165

10k 57:31

as Rx'd

47:58

57 y.o. 5'10 157lb

As Rx'd: 41:30. Not too good for me.

B and D 75
M 3.4 27 min

Only had time to do 5k: 27:33

44:26 as RxD

About 10 months since my last 10K, so I'm pretty happy with this effort.

It was really hot this morning. I had to walk it for a a little while because I was overheating. I forgot my water bottle and didn't bring any change to get something from the konbini. Runnig next to the ocean was pretty cool though. I think this will be my route of choice from now on.

57:14

m/37/195/6'

1st 10k (treadmill)

56:15

any experienced runners have advice on pacing for this or the 5k? should my first half be slower than my second or vice versa?

Not enought time for 10k, also it's a toasty 114 today in phoenix and I prefer to run 10ks outside.

Ran 5k
21:37

DL 325x3, cycle PR, DL 275x20 but broken set, row 25 mins/6000m, run 3850m, ~24.20.

First week of crossfit. First 10K in 10 years. I did finish took me 54 minutes. Glad tomorrow is rest day

scaled to 5K

time - 24:42

M/29/72"/195

My rx'd time is 01:00:02.4
about 1 hour with very few walk/breaks.

My rx'd time is 01:00:02.4
about 1 hour with very few walk/breaks.

M/40/6'3"/258#

10k 70:34
Way off PR, legs were toast from 165 reps of 45# thrusters on Monday, then 3.6 miles and 7 rounds of 135# C&J yesterday. Gutted it out, glad it's over.

D
@home
Treadmill
1:20:45
100+ degrees in Seattle

my first 10k

54 minutes, rx'd

ran in central park. super humid, rained the last mile or so. wouldnt have been able to do it without Deadmau5 in my ears.

54:07 (pr)

My POSE method is getting better. Focused on running "quietly" and leaning forward to increase my speed. Around 7-8 Kms starting feeling increased efficiency as I thought about leading the lean with the hips. Seemed to work....

first 10 k ever 1hour 16 min

Hard!

53:??

hilly trails around lake. felt ok. still working on pose.

Did it in just under 50 mins very happy with the effort considering the heat in the middle east at the moment :)

F/48/127 5K row = 23:38

M/58/199 Recovering from umbilical hernia surgery; abs really are involved in every functional movement. Two weeks until body weight exercises are allowed; it's gonna seem like forever!

59:00
240lb male 35

First 10K

1:02:56 as rx'd

Slow, but I DID NOT STOP RUNNING, and I'm proud of that. Barely beat Deucey the Clown home too!

had no desire to get in the car or onto mapquest to plot out a 10K route, so I just went out and ran for an hour. Felt decent for not running in quite a while.

33m/5'10"/195#
Finished the 10k but didn't have a watch. Around
1:05

6.65 miles...I screwed up when I was pacing it out in my truck.

52:44. The first mile of this course is a good steep hill. Then the turn around is at the bottom of another big hill. That second hill really sucked.

Not bad though...especially with the big hills. 7min 50 sec or so per mile.

10K

50:56 As Rx'd

34-5'11"-166

47:44

Slightly disappointed, but still not awful. I was hoping to beat 45:00, but fought a cramp for most of the second lap around Lake Calhoun (Minneapolis). First lap time was 23:06. Moderate wind, overcast sky, and 72 degrees.

I COUNT OVER 300 CFers MISSING SINCE YESTERDAY'S WOD. WHAT GIVES? Props to all those who did today's wod, regardless of your times.

As Rx'd 46:06
Felt a little bit sore from the last couple of days. Feel better after the run. Am looking forward to the rest day.

10k (Treadmill), zero incline

48:33

44 - 6'- 180

3 weeks into cf. First post.

Scaled to 3.24 miles (approx. 5k) in 1.08-mile laps.
tonight 10:59/11:41/11:46 total 34:26
did tough abs/lower back work before, which may have affected stamina, but still a disappointing outcome.

Previous standard: 10:58/11:34/11:22 total 33:54

Why does your filter keep snaggin' up my posts? No obscenities, one or two exclamation marks, nothing different from what everyone else here is posting...I give up...

6 mile run:

6:46, 7:25, 8:10, 8:25, 8:29, 8:03

47:18 07/29/2009 (400m track)
48:51 07/03/2009 (400m track)
44:56 01/18/2009
46:57 12/13/2008

24/m/191

5K - 25:36

First Post, we have been doing Crossfit for the last 8 weeks or so since deploying.
M/35/79kg
10km - 52:34

Ran at 2000h, it was still 39 deg C but quite a pleasant run with not much humidity.

9 ish km, 1:05 ish. Lack of precision due to gps battery death, felt good

19/M/6'/185

10k in 58:14
Stopped every mile to PT.
1min max push-up
1min max flutter kicks

48 minutes yesterday.

Today: 155 lbs BP 10 reps, 65 lbs OHS 6 reps, 45 lbs chins 10 reps and 10 ghd-situps. 5 rounds. 37 minutes

Allen 10K 46:39
Shannon(my wife) 5K 24:00 pushing baby in running stroller. She's buying into the crossfit workouts. This has been a great cycle for her to start on!

10K 54:18

28/m/78kg

1:17:40

+ 8kg

Run gone bad. Lower right back started seizing up and small strain on left foot flared up towards end of first km. Km 2 to 5 really struggling and had to stop periodically to stretch out back. Considered DNF around 5km but decided to push on anyway. Right knee started to hurt as a result of the back and then left knee. Sometimes found a running form that alleviated the pain in the back intermittantly (eg. looking down instead of straight ahead). Scrapped a finish in the end but am in a world of pain now.

Going forward, all pack runs to be done in normal running shoes instead of vibrams.

PZ, that sounds wise dude. I just don't think those things were meant for long runs at all, let alone pack runs which alter your cadence

Actual distance closer to 11km (

http://www.mapmyrun.com/route/au/sydney/637124894523094462

Cheers thanks Nick. I'm in Sydney too. Are you in the city?

:46::07

45:36

treadmill 2.0 incline

7:21 pace

BS
135x10
185x5
205x5
225x5
255x5

SP
95x10
115x5
125x5
135x5

DL
135x10
225x5
275x5
300x5

ALIBI POST (7/30)

#129 glassman: Wow. Best of luck in getting it back. And THANKS. From the bottom of my little squat :) You and yours have SO changed this humble little life...

#131: That is totally awesome!

#132: BDUB,

There is only one thing I hate more than running in sandstorms: TREADMILLS!

Been runnin' 26 years. Lots of various distances, 5K to marathons, and just about every imaginable condition. Trails (more appropriate: "scrambles") in Catskills, Adirondacks, are my favs. Snow and 10 below included.

Yesterday, 10K in a sandstorm, FOB Kalsu.

56:11

Sucked.

KALSU FOBBITT

25/m/6'1"/170

As RX'd, on treadmill:

48:27

M/29/70.5"/169#

10km in 40:29 (PR by almost 4min!!)

http://beyondthewhiteboard.com/workout_sessions/129470

30/m/71"/180#/Taji, Iraq

50:49

55 mins on treadmill

Ran with Brittany and we paced each other. There were plenty of challenging hills on this trail - Moraine Hills in IL. I used a new app on my Iphone to track our progress and it turns out this course is just shy of 10k - 5.63 miles or 9.06k. We finished together at 46 minutes. If you have an Iphone, check out traQmy.self - great app!

As rxd: 41:51
(161 lbs/85 degrees/100% humidity/hball road)
-Last 10k was 090117: 41:45
(157 lbs/34 degrees/unimproved road surface)

M/44/5'9"/165

55 minutes

M/43/5'11"/220

57:20

Treadmill 1% incline 6.5 MPH the whole time

m/28/6'3"/255

10k was not happening today.

The 80 degress + 100% humidity combined with serious stomach cramp after 2 miles(ate chicken to close to my run) I only finished 5k

5k - 29:38 beat last 5k by over a minute tho.

As rx'd

56:29

Last time 56:04 but I felt a lot better this time which probably means I could have run faster.

m/40/6'0"/193

59:56

7 Mile Trail Run... 75 minutes
killer :)

39m 185

49:40 pr
(lake course)

row 10K
50 min

CFWU- minus pu's
Ran 5k
34:43

5 miles 60 minutes

m/29/6'/167ish

didn't feel like running today did squat workout instead..

2rds BS x 170lbs (bodyweight) x max reps = 11,10
followed by 2 min DU = 2longest consecutive 17,18

2rds FS x 140lbs x max reps = 9,8
followed by 2 min DU = 2 longest consecutive 7,8

2rds OHS x 90lbs x max reps = 7,9
followed by 2 min DU = 2 longest consecutive 39,20

rested approx 2 min between squat rds and exercises. fun work out.

age 19 bw 170

i did the crossfit football Death by Tabata
deadlifts: 17/13/11/7/8/10/8/11
burpees: 10/7/7/7/7/7/7/8

M/35/6'2"/185

10k 59:22

One of my worst 10k performances. Real sore from previous 2 days of Mary and C&J's not to mention running in a torrential downpour. Regardless, Not Good! Thanks for the wake up call Coach.

53:11

Very sore. Tightness in chest developed and painful soreness in knees were limiting factors.

1:05

56:00
ugh, I am not a good runner. This is probably my first completed 10K. 2x ECHO 5k course, noon, about 85 with serious humidity.

27M 6'5" 216#

1hr 21min

4 mile run
30:16
then
30 K's to E's

M/45/200/5'10

52:02 in Nike Free's. Not ecstatic about the time but no soreness or back pain afterwards even the next day. Need to thank whoever first posted about POSE.

m/28/5'11"/183
58 minutes

30 yom, 185 lbs

47:15 as rx'd

did 34min of work harding @ sta 213
about 105 degrees outside

45lb ceiling breach 10reps each arm
high rise pack top of bleacher
5" hose drag about 120 ft
suit case carry 1pood each
10 tire flips
400m run

completed 4rds

As Rx'd - 49:30

M/25/157

I had planned to run 3.1 miles over to the Dook Cross-Country trail, 2.9 miles of the trail, plus a connector from street to trail of 0.1 mile each way. A perfect 6.2 miles, nearly 10K.

Problem 1: I took a wrong turn and ended up on the Exercise Loop - by the time I figured it out, it was easier to just finish the loop and figure out the mileage later. It added 0.8 miles, but I didn't know how much at the time.

Problem 2: Holy crap, the whole cross-country trail is one big series of friggin hills. Sucked.

I took a different way home which I thought would be shorter, to hopefully cut down on some of the distance I had picked up by getting lost. But by this time I had no idea how far I had really gone. And yet I'm still wearing the watch...you know I want to look at it. Well it was getting really close to an hour, but I think I can still make it...so of course I pushed it at the end. So much for a comfortable pace.

When all was said and done:

Ran almost 6.6 miles (~10.6K) in 59:56. 10K pace ~ 56:30.

I am exhausted. My legs are dying right now and I am going to be hating life tomorrow.

Ran almost 6.6 miles (~10.6K) in 59:56. 10K pace ~ 56:30.

I am exhausted. My legs are dying right now and I am going to be hating life tomorrow.

I revolted and didn't do this. I hate, hate, hate running. I will mountain bike at least 15-20 miles today instead.

I draw the line at 5k unless I am in a race that is 10k. That's what I did exactly one year ago. I ran the Wharf to Wharf in Santa Cruz. My only 10k at 49 min flat.

10k
57:39

Subbed Ocean Swim (+/-)500 meters-combat side and breast strokes- 22 min.

67:53
previous 60:13
57:57 pr

M/39/150

Ran 6.2 miles on TM 3% grade

First 3.1 miles 6.7MPH

Second 3.1 miles 6.4MPH except last .2 mile at 8.0

56:35 PR

First 10k
50.33

6.2 miles

1:01

First half with Suzanne at her pace, then a bit faster for the second half. According to the map it was 6.4 miles, but I carried my GPS for the first half and found the bad news. Avg HR 151, peak 185. At Nisene Marks.

56:15 in the hot, humid Maryland sun!

M/49/151/1-1-06

5K Row

21:29 PR

Age 53/BW 240# first 10K row since right knee replacement surgery (7 weeks/1 day ago) 51:47.4

Had a doubleheader playoff in softball last night so I skipped the 10k and ran 2 miles in 19:59 today including the first 1:30 walking while setting up the iPod...knees and ankles are sore from last night...oh and I HATE running!

01:01:26
Second 5km felt a lot easier than the first.

F/33/62kg

Ran 9.5-10km. Not sure of distance.

58:12

57:45

1hr13m7s Next time I'll eat breakfast and get more than 6 hours of sleep.

41:31

62:16 group run. m did awesome, leaving a mile on the street for a blister.

57:30
Wow I am exhausted from this week of coaching volleyball camp. I knew I wasn't setting any PRs today and I set myself a tough hilly course with a couple long ones at the end. I thought I was going to quit or start walking a bunch of times but I kept pushing so I was quite happy actually.

just happy to report as rx

5 mi. 45:43. Lower back very tight and painful. Stopped a couple times and did good mornings to loosen up. Don't know why as this is not usually a problem.

as rx'd (more or less)

45:29

my knees hurt

36/m/5' 8"/ 180 lbs.

10k as rx'd in 59 min 20 sec. PR! Yea!!

only time for 5k

22:15

10K
56:25
at cabin
beat jeff

No 10K for me today. Hard thunder/lighting/rain storms.
Made my own WOD:
4 rounds of:
5 MU
10 double unders
10 knee to elbows
For time: 16:34

M/19/5'11"/160

59:47

last time 54:31

this time 51:07 PR

41:09

sub 10k row: 45.35

10k in 59 min.

did it on treadmill, so it was probably only 5 real miles.

ran a very hilly 10k and got a decent time of 40:36 which is a PR since i started training again 6 weeks ago. used to run 80km per week about 2 years ago and was constantly fatigued was training wrong i know now. but since I've started cross fit i have seen the best improvement in muscle mass, strength and endurance ever, and i feel better than ever. this is great cos i am planning on getting back into running 800m and break the 1:50 barrier. so this will be a great pre season preperation i hope. thanks coach.

Estimated route by extending 4 mile loop near home given nearby thunderstorms. Ended up being just 5.4 miles. 52:24
m/40/6'/192

m/40/67"/185#

5k row--23:21

50:02
two minutes and change over pr

34yom / 206lbs

Pack 5k

29:17

I felt really good about improving my time until I noticed my GPS tracked me extremely erratically. When I straightened the curves, it appeared that I hadn't run the entire 5k. Also, I am positive my pace was faster than my last 5k, but my GPS tells me different. I think I'm going to map 5k before I run, then use a standard stopwatch from now on.

Ran 2 miles and biked 3.5

My run was 20:30. A minute better than last time. Progress is progress right?

Ran 4 miles
Time: 35:00
Horrible, looked like a train wreck

New PR

10k in 53 min.

m/34/6'1'/200#

Still in Canada. 10K on treadmill 1-deg:

51:15 (PR)

mile splits:
9:13,8:38,8:27,8:24,8:01,7:12
last .2mi-1:16

any advice on my splits? I felt good the whole way, am I starting too slow? My fastest 2mi time to date is 14:00.

thanks,
b
m/32/5'8-1/2"/170

As Rx'd 44:16 PR. Former time 45:37. PACE- 7:08 per mile

58:00...started raining the last 300 yds...a gift from God.

33/m/210/6'5"

55:09

1:02- Good Run! Felt great.

m/26/6'3''/222

47.55 i was FLYING BABAY!!!

as rx'd
under 48:00

m/29/6'1/192

as rx'd

1:00

m/27/6'2"/174

Rx'd

~70min

age 19 bw 170

did cindy on the hardwood
5 made 3 balls
10 made elbow 2 elbow
15 made and 1 layups

8 rounds + 3 trey balls

As Rx'd

6'1 198lbs Male

51min 35sec

Believe it or not I played offensive line in college (117lbs ago). Cross fit combined with the Barry Sears Zone diet it the bomb!

5k run
22:09

51:20 on hilly course

Road Bike to/from work on Thursday
Matt road the hill with me.

Run 10 K SUB Elliptical

56:00
--------------------------
Compare to 090701

56:00

crossfit football instead
tabatta DL(225) an Burpees

DL Burpees
14 6
9 6
5 6
8 6
5 5
6 6
5 4
5 5

M/51/6'/185
First 10k in at least 10 years. Finished in 55 minutes. I was happy

Did this on Thursday, forgot to post..

10k - 43:40

Then an hour of power yoga.

m/40/6ft/183
scaled 3k in 31mins.
After watching some of the instructional clips on running I tried to implement the concept and felt it helped my body not feel so beat up.

so long main site comments! I will now be posting my results on http://beyondthewhiteboard.com
great resource!
I will still on occasion visit my cyberfrieds here, and share in your victories!

oh, by the way: New PR for me on the 10K: 48 minutes
first barefoot 10k too! My soul(s) is blistered!

41:50 PR
m/39/165/5-11
eat that doc

5k
21:34

... coming off a 2 day bachelor party. This hurt today.

1st time attempting 10k
7.2k (4.5mi)
51:59

first time ever running a 10K.... 57:53

6.5mi in about 55 minutes

63:41

struggled thru this one...not one of my better efforts but just wanted to finish and get it over with!!!

57 min and some change...pushing my little sugar in a jogging stroller and stopping once to pick up a shoe that got tossed. i'll take 57 minutes with that kind of support along for the ride!

ran 5.38 miles in 1:05 hrs. My gym's treadmill shut down after 1 hr plus a 5 minute cool-down. I was so dismayed I didn't think to start another workout (say, on another machine) to finish the 10k. Next time, I'll have to run 45 minutes and restart. Or switch treadmills. Or just run faster and finish before the shutdown.

53:19

47:28, was 90 degrees out and humid, and 5 minutes over my pr.

Longest run of my life (first 10 k...)

49:45 - I hated every second after 20:00

53:19 on Treadmill

First time running the 10K Big mental hurdle from the 5K. Did a split time first 5K was 24:52 Did the hole thing in 57:12.

M/31/5'9"/152

50:59

Outside. 47s slower than when I did this last in January.

Hilly area... trail run... officially 31C (Hungary)
got a bit sick after about 40 minutes, walked the rest.
55 min, distance aprox. 7km

CFWU Mod'd for Elbow

5k <24 min as I was playing with new treadmill and missed the time?

As rx'd:

48:06

53:50.

row 5000

20:43

m/30/5'11"/180

Playing catch up.
As rx'd on treadmill (over 300 total vertical feet climbed)

43:09

10k-1hr 22min
Ran the whole way felt pretty good no shin splints and only mild ache in the left knee. I was a little afraid of this one because I haven't run a 10k for 5 years.

Thanks for getting back to me on that, Dan. If I ever wear out my Elite Rings, I will try to hunt down some wood ones. They look sweet, and by sweet, I mean more rugged than mine.

48:42, lungs still not quite right after pneumonia

Scaled to 5K

25:00 PR

M/28/5'5/153

Subbed 10k row ~ 42:58, PR @ work

53min

Moritz from Germany

Scaled down to 5km. Little energy & had to stop because of massive stitch. Doubled over at main intersection 300mtr from home.

Staggered home in 31:19

Worst performance for a long time

closer to 11km 53:47

10k on a treadmil.

58 minutes

Will try and break 54 minutes next time. Need to buy some new running shoes.

42:06mins.

Twice round my 5k route.

Me and the dog got rained on but we had fun

m/35/5'9/177

CFWU - 1. At home. Superman. Pose WU.
52:04-Terrible. Worst ever.
Try ditching the Ipod & concentrating on running next time.
Legs felt good overall. Just need to SUCK IT UP & GO.
25:04 split.
Tech-Pose & tight back felt good. Hopefully just need to go faster on higher intervals.
7/1: 51:01
1/17: 49:57
12/13: 50:14
7/10: 50:49
4/12: 52:00
2/1: 50:36

10K
1:00:17
M/48/190#/72"

m/31/6/200

52:38

PR by about 4 min

090701

2:00:38

090729

1:48:28

5K - 23:26

46:30

approx 6 miles. ran up boardwalk to end and back to ritz. wore pumas (flat).

@pville

56:10 heat was killer, no more running mid day

[PR 49:55]

Hill Sprint
5:01
5:29
July 2, 2009
4:20
4:37
4:50
July 29, 2009

As RX'd: 48:27

Felt ok besides my knees hurting, and it was HOT outside.

61:52
Ran 7 miles treadmill. I know its suppose to be 6.2miles. Im had a brain cramp

43 yom 204 lbs.

Ran 5K

2nd 5K since starting Crossfit

34:05 (PB)

34 year old male 199 lbs

5 miles- 53:33

5k (hills course) in 29:30

10K with 2 1/2 year old in running stroller
49:11

5k in 28:30
on hills course
10/4/2009

subbed ~1.6 miles

12:58