November 9, 2009

Monday 091109

Run 5 K

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CrossFit Certification Seminars: Crossfit North Santa Cruz, Andrews AFB, CrossFit Strong, CrossFit Boston


Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at November 9, 2009 10:24 AM
Comments

Wee!

Comment #1 - Posted by: Mills at November 8, 2009 4:53 PM

12:38 as RX'd

Comment #2 - Posted by: Anthony at November 8, 2009 4:58 PM

Was expecting this ,or a weightlifting wod,hate the long runs,but will struggle through it ,i hope !

Comment #3 - Posted by: Pedro Barrera,Scotland at November 8, 2009 5:00 PM

When will there be more Level 2 certs posted? I need to retake it and have been checking for new dates for 2 months now!

Comment #4 - Posted by: Herm at November 8, 2009 5:03 PM

Called it.

Comment #5 - Posted by: Collin at November 8, 2009 5:08 PM

Was just wondering the same thing, Herm.

Where have all the L2 Certs gone?

Comment #6 - Posted by: buretto/35yom/6'2"/193# at November 8, 2009 5:13 PM

Herm,

Good to see you back in the game Brother.

Comment #7 - Posted by: bingo at November 8, 2009 5:14 PM

Us folk here on the bald Canadian prairie are very happy to see another run before the snow starts to fly....

Comment #8 - Posted by: Ronnieboy at November 8, 2009 5:15 PM

I had a great time this weekend and learned ALOT! Once my body recuperates from the soreness of this weekend I look forward to becoming a CrossFit Geek! Thank Justin, Dave, Heather, and Master Chris!

Comment #9 - Posted by: Jill at November 8, 2009 5:20 PM

Thanks bingo, it's great to be back!

To Chris M. and everyone at CrossFit Moxie, awesome job this weekend at the Grand Opening! I had a great time and was honored to judge your team throwdown WOD :)

Comment #10 - Posted by: Herm at November 8, 2009 5:43 PM

58 y.o. 5'10, 154. ran 18 miles. 2hr 26mins.

Comment #11 - Posted by: Ken_Davis at November 8, 2009 5:59 PM

I have to second Eva T's sentiments (from yesterday); the Movement and Mobility Cert this Saturday with Kelly Starrett was packed with very valuable information.

Comment #12 - Posted by: Josh Marker at November 8, 2009 5:59 PM

Where do can I find information on programming for different clients needs say for weight loss, strength, or for athletes off season and in season. I know CrossFit will work for all three, but should you use more met con workouts for weight loss and more heavy lifting days for someone who wants to gain more strength. And how would you keep a fighter or other athlete from burning out with an upcoming competition. Any guidance would be much appreciated.

Comment #13 - Posted by: JAY M at November 8, 2009 6:00 PM

Yes! I love the 5k!

Comment #14 - Posted by: Dan the man at November 8, 2009 6:00 PM

yes! hopping to break 20 mins

Comment #15 - Posted by: J514 at November 8, 2009 6:03 PM

Goodness. My Favorite... NOT!

At least it's going to be a nice, sunny day at the track.

Comment #16 - Posted by: AllisonNYC at November 8, 2009 6:07 PM

Ran a 5K yesterday in 20:06. I'll hit an LSD workout tmw, then, around 9. My upper body needs a break after today. I'm a wuss...

Comment #17 - Posted by: rlh at November 8, 2009 6:11 PM

Will do a 110 floor stairclimb at an elevation of 8500ft above sea level for time instead of 5k tomorrow yikes

Comment #18 - Posted by: heiser at November 8, 2009 6:22 PM

Awesome, I was planning on running tomorrow. I think I'd do a trail-run 5 K.

Comment #19 - Posted by: Daniel B at November 8, 2009 6:41 PM

Attended the movement and mobility cert with Kelly Starrett this past Saturday. HIGHLY recommended if you or ANY of your athletes ever have tweaks, injuries, or any sort of inflexibility... so basically highly recommended for everyone - and I think this should be mandatory for CF coaches...

Comment #20 - Posted by: J huskamp at November 8, 2009 6:53 PM

Thanks to Crossfit Strong for having us this weekend for the Level 1 Cert. Great place and amazing support. Congrats on the move. For those that haven't gone by to say hey to Gayle of Crossfit Strong, go check out his Mega- Box. Thanks to the trainers, you're all class acts. Appreciate the enthusiasm ad knowledge.

Kelley
Amarillo

Comment #21 - Posted by: Kelley W at November 8, 2009 6:54 PM

heiser #17

good call!

Comment #22 - Posted by: edens at November 8, 2009 7:02 PM

Congratulations to Dan G. (aka. Bomba) from American River CrossFit for earning his Level 1 Cert!!! We are all proud of you.

Comment #23 - Posted by: Aims at November 8, 2009 7:14 PM

First and foremost, thanks to Gayle at CF Strong (awesome box by the way). Also thanks to all the instructor staff. You guys were great and fun to learn from. I have been X-Fitting on and off for a few years now and have an extensive background in fitness (or what I thought was fitness), but ended up walking away with a lot of great new info and things to improve on with myself. Very humbling and very educational. If you have not had the privilege of attending a Level 1 Cert., get off your a$$ and make it happen. The instructors are phenomenal and the atmosphere is fun as heck. I look forward to attending another Level 1 soon.

Thanks again,
Randall Taylor

Comment #24 - Posted by: Big-T at November 8, 2009 7:24 PM

20:15 Pr

Comment #25 - Posted by: Cam 21/M/185 at November 8, 2009 7:32 PM

Anthony #2
Unlucky mate, you just missed the world record by 1 second.

Comment #26 - Posted by: Harpo at November 8, 2009 7:34 PM

Run: 5k
23:24
PB by 0:21.

Comment #27 - Posted by: Harpo at November 8, 2009 7:38 PM

run 5k

25:10 (pr)

Comment #28 - Posted by: Rob Forgione [20/M/6'/193] at November 8, 2009 7:44 PM

Wow, this weekend was awesome. I have been training myself and others for years, but every second of this weekend was very informative. Instructors are very professional and outgoing, they seem to love what they do, that helps a lot when you want to learn more. I have been crossfitting for about 8 months and definetely I will continue till I can't move anymore. Thanks to Gale for the freaking awesome Box, that's a Ranger standard box. And I enjoyed meeting everyone at the Cert keep in touch and lets spread the word. And to my Ranger buddies....Remember.... Rangers Lead The Way!!! hooah!!

Comment #29 - Posted by: Miguel at November 8, 2009 7:47 PM

i want to give a huge thanks to all the trainers at the north santa cruz cert. it was such an amazing exprience,and i was able to take so much away from it.

thanks again,
alexandera

Comment #30 - Posted by: alexandera at November 8, 2009 7:59 PM

Dave Castro doesn't have the right certification staff shirt on. Is he still interning?

I had a great time at North Santa Cruz this weekend. Kudos to the participants. You guys and gals gave it your all and were a great bunch of folks to work with. (Totally tricked you into a workout on the rower. Haha!)

The staff was awesome. You are the fun bunch for sure. Thanks to NSC for hosting. The facility rocks!

Comment #31 - Posted by: freddy c._one world at November 8, 2009 8:10 PM

Looking forward to this 5k. Did "filthy fifty" last night as rx'd in 19.39. PR by almost 7 minutes.

Comment #32 - Posted by: Allen in IA 34/6'1"/181 at November 8, 2009 8:25 PM

Thank you to Crossfit North Santa Cruz and to all of the trainers for hosting the level 1 cert this weekend. The combination of lecture and active demo in small groups was really helpful. Discussions were allowed and that added to the quality of the training. I look forward to applying what I ahve learned and to taking more specialty certs.

Comment #33 - Posted by: Rachel at November 8, 2009 8:27 PM

To second what Freddy said, i was an attendee at the L1 cert this weekend at the BADASS CF North Santa Cruz, Thanks to Ronnie for hosting!!! Awesome place place bro! I just wanted to hit on the highlights and keep it simple. First, A huge thanks to the CF staff instructors Freddy, Jason, Austin, Boz, Jolie, Pat, Rory, you all freakin Rocked!!!! Second, all of us that attended, Great Job!!! Especially to those who got their first muscle-ups! Go Sailor!!! Great Job man remember to keep it tight! Third, no complaints about anything as far as the cirriculum of the class portions or the prac ap. The instructors just keep doing what you all do and keep lighting the fuse on it. Now everybody, go get some brew or whatever it is that makes you chill out and take a load off, we earned it. Congratulations and God bless to Rory and his wife for their child on the way, another infantdel to the CF family. Finally, Congrats to all of us out of the CF North Santa Cruz L1 Cert and Semper Fidelis!!!!! So Others May Live!!!

Respectfully, Derek Questell
(Uncle Derek)thanks BOZ!

Comment #34 - Posted by: Derek Questell at November 8, 2009 8:33 PM

This weekend was totally kick ass! Thanks to all the instructors at the L1 cert at CF North Santa Cruz. Freddy, Pat, Boz, Jolie, Jason, Austin, and Rory, you guys totally rock! My wife Anne and I had a fantastic time there, learned a ton, and reinforced a lot of the concepts that we have learned over the past year from our awesome trainers at CrossFit East Sacramento, Justin Riley and Travis Cassidy. I am super psyched to get back into our box and kill it!

Thanks again!

Pat Harty, MD

Comment #35 - Posted by: Pat Harty at November 8, 2009 8:56 PM

Freddy actually knows what he's talking about when it comes to technique. I had a great time and learned a lot. Thanks everyone

Comment #36 - Posted by: rs10s at November 8, 2009 9:00 PM

Love crossfit...but sick of the close minded conservative mumbo jumbo spread all over this website! Anyone else know what Im talking about?

Comment #37 - Posted by: crackerjack0 at November 8, 2009 9:24 PM

Congrats to the one year anniversary of CrossFit Hollister! Beth and Ely-- your loyalty to the gym, your clients and CF standards are amazing. Thanks for your support and guidance, you have made such a difference in my life...

According to Pat's "Badassness Fitness Scale" at the L1 cert at North Santa Cruz I am well on my way to "Badassness" YEAH ME! Thanks Jason Kalipah (sorry if I am mis-spelling names) for commenting on my weakness as well as my strengths, your feedback was truly inspiring. I will work on sprints, promise. I fully enjoyed the L1 cert, it was both educational and entertaining! Thanks everyone, Christi

Comment #38 - Posted by: Christi at November 8, 2009 9:36 PM

Thanks to everyone who ran the L1 cert at CFNSC this weekend. It was a great experience and you guys did an awesome job teaching us so much information in such a short amount of time. It was fun to be coached by such badasses. For those of you who aren't Level 1 certified yet- go do it. It's a great experience.
Take care,
Anne Harty
CF East Sacramento

Comment #39 - Posted by: Anne Harty at November 8, 2009 9:48 PM

Just watched Greg A's 80 mile run video in CF journal and now I want to run a marathon only training mainsite WODs. Has anyone else tried this? I have done triathlons and a few 10 hour adventure races in the past so I'm accustomed to the feel of a long race, but that was all before CF.

Comment #40 - Posted by: Jacob at November 8, 2009 9:48 PM

I did a run/ bike/run duathlon in 2:18 on Saturday...I'm gonna sit this one out. The first 5k run was done in 28 minutes if I can count that.

Go FRAT!

Comment #41 - Posted by: Playoff Beard at November 8, 2009 10:22 PM

I have been a long time junkie of all of Kelly Starrett's videos on the Crossfit Journal. I got a major fix on Saturday at Santa Cruz Central's hosting of the Movement and Mobility cert with Kelly Starrett. It was great to get the added details and the opportunity to actually do the movements with instructions and guidance. I know it will enhance my crossfit experience, as well as, the people I workout with. Thanks Kelly, you have a great teaching style.

Comment #42 - Posted by: KarenH at November 8, 2009 10:38 PM

I did this on the rest day with a 35# heavy ballistic vest. It was a nice autumn day and I just had to get out there. I'm thinking of adding a 35# pack to that. I won’t post my time :) I don't think it will be competitive.

Comment #43 - Posted by: Marc 30/ 6'4"/ 205 at November 8, 2009 10:53 PM

#36 totally agree... I read the boards for a laugh. I made the mistake of posting on the rest day before last, won't happen again. I'm here for the exercise only, the rest is a joke. The debate does nothing.

Comment #44 - Posted by: Aswmgklr at November 9, 2009 12:58 AM

The L1 cert in Santa Cruz was amazing! A huge thanks and shout out to the staff - Freddy, Pat, Boz, Jolie, Rory, Jason, and Austin. Your lectures and demos were informative, interesting, and entertaining! Great break out sessions where we could take what we learned and actually apply it. Much more effective than just listening to it! Loved the team workout. It was a great atmosphere, awesome facility (thanks Ronnie!) and a very positive experience.

I was especially impressed by how available and approachable the staff was to answer questions. A special thanks to Jason for my "crash" course on kipping - I'm definitely going to work on my dismount from the pull up bar :)
Thanks for everything,
Holly Valentine

Comment #45 - Posted by: Holly Valentine at November 9, 2009 1:53 AM

22:58 ~5km road run.

Comment #46 - Posted by: Ben in Xiamen at November 9, 2009 1:55 AM

m/44/185

24:30

Comment #47 - Posted by: cosmo at November 9, 2009 2:31 AM

#2 Anthony


The world record for the 5K is 12:37 which makes your 12:38 amazing. You sure about your distance buddy??

Comment #48 - Posted by: hillbillyWV at November 9, 2009 2:34 AM

#2 12:38...really?

Comment #49 - Posted by: dave at November 9, 2009 2:42 AM

Level One cert was amazing. By far and away the best learning experience/ atmosphere I've ever been in. Heather, Justin, Dave and Chris are the most knowledgeable, generous and outgoing people I have come across. Willing to help and explain, twice if necessary. Professionalism is an understatement when referring to these individuals. I would recommend this course to absolutely anyone. Thanks Crossfit!!

Comment #50 - Posted by: Shaun at November 9, 2009 2:43 AM

Level One cert was amazing. By far and away the best learning experience/ atmosphere I've ever been in. Heather, Justin, Dave and Chris are the most knowledgeable, generous and outgoing people I have come across. Willing to help and explain, twice if necessary. Professionalism is an understatement when referring to these individuals. I would recommend this course to absolutely anyone. Thanks Crossfit!!

Comment #51 - Posted by: Shaun at November 9, 2009 2:43 AM

sub'd row for run
24:31

Comment #52 - Posted by: TomO/43/M/200 at November 9, 2009 2:47 AM

anyone else's' back more than a little stiff from yesterday? sheesh, felt like i was waddling along today.

27:18

Comment #53 - Posted by: jeglit (m/37/6'4"/220) at November 9, 2009 3:57 AM

What an awesome weekend! Thank you to all the trainers this weekend at CF Strong. It's such an amazing experience to be in the presence of great athletes. Sweet box!!! I look forward to meeting up with my CF family down the road.

Jenn K

Comment #54 - Posted by: Jennifer K at November 9, 2009 4:01 AM

22min (treadmill)

Comment #55 - Posted by: Nicholas at November 9, 2009 4:29 AM

I hope that we get a few Heroes to revisit this week.

Comment #56 - Posted by: Grotts at November 9, 2009 4:54 AM

# 2
Are You kidding me dude?
Kenenisa Bekele's world record of the 5000 m is
12' 37" 35''' !
So You can do the next olympic game' s 5000 m in London!

Comment #57 - Posted by: Nicovats at November 9, 2009 4:56 AM

Ran a slow ass 3.5 mile with the Company
29:00

Comment #58 - Posted by: Gabriel Wright at November 9, 2009 5:02 AM

27:25

Aloha,

Jordan

Comment #59 - Posted by: Jordan...28/175 @ Holloman AFB at November 9, 2009 5:04 AM

To Gale and the L1 instructors at Crossfit Strong I can't possibly express my thanks for the weekend. I learned a ton and corrected a few faults, which I needed.
If you ever have a chance to watch Gilson do a SDHP demo or listen to his nutrition piece, it's well worth the price of admission.
Chuck runs an awesome ship with Nadia, Lance, Joe and Joe, Jon, and Big Mike. Thanks guys.

Comment #60 - Posted by: Burke at November 9, 2009 5:08 AM

20.54 Treadmill

Comment #61 - Posted by: Marty 42/5'10"/170lbs at November 9, 2009 5:15 AM

41/m/176cm/73kg

24:18

After my PR last time (21:42) this was probably my slowest 5k time ever.
Last time I ran in five fingers, this time in running shoes. Can shoes make such a big difference?

Comment #62 - Posted by: Memuc at November 9, 2009 5:17 AM

26/m/186

27:14

Comment #63 - Posted by: Lance at November 9, 2009 5:23 AM

22:00. Last time, 22:15.

Comment #64 - Posted by: Chris H at November 9, 2009 5:34 AM

What's a good price on a c2 rower? Two years old

Comment #65 - Posted by: robert at November 9, 2009 5:36 AM

What's a good price on a c2 rower? Two years old

Comment #66 - Posted by: robert at November 9, 2009 5:37 AM

Ran on Saturday and Racing this weekend. Today I will rest. http://www.cartergunnstressbuster8k.kalerunning.com/index.html

Comment #67 - Posted by: Tim 42/M/168 at November 9, 2009 5:37 AM

5k, altstetten

time: 20'30

Comment #68 - Posted by: ccfeldt at November 9, 2009 5:39 AM

Subbed row for run

19:21. 54 s faster then my last time.

Comment #69 - Posted by: Sebastian M/23/183/81,2 at November 9, 2009 5:50 AM

Ouch...ran 4 miles prior to yesterday's WOD which resulted in a killer workout...now I have to run again...good for my half marathon training ;-)

On my way to New Orleans and I hope I don't meet Ida.

Comment #70 - Posted by: dom 47/m/174 at November 9, 2009 6:07 AM

The L1 cert in Santa Cruz was GREAT!!
A huge thanks to all the staff: Freddy, Pat, Boz, Jolie, Rory, Jason, and Austin. Great lectures and demos, informative, interesting.
Loved the team workout. It was a great atmosphere, awesome box(thanks Ronny!) and a very positive experience.
Thank you guys for putting up with ALL my questions, actually I have a question!!! JK

Comment #71 - Posted by: Fathia "the question lady" at November 9, 2009 6:17 AM

22:43.

46 seconds faster than my last time
(23:29 on 10/9/09)

38 seconds slower than my PR
(22:05 on 8/14/08)

Done in the dark, my usual route around the CF Los Altos 5k route.

Comment #72 - Posted by: Herm at November 9, 2009 6:23 AM

m/23/5'10"/160

*24:22*

Comment #73 - Posted by: Daniel Sonsini at November 9, 2009 6:26 AM

M/40/170/5'10"

11/08/09 - 28:24

10/9/09 - 27:24


Comment #74 - Posted by: gregorioz at November 9, 2009 6:27 AM

22:10

M/24/5'11''/200

Comment #75 - Posted by: Kent at November 9, 2009 6:32 AM

does anyone know if the 4:1 ratio is correct for biking to running?

Comment #76 - Posted by: jon h at November 9, 2009 6:33 AM

I just want to thank Chuck, Jon, Lance, Nadia, both Joes and Big Mike for the tremendous job they did at the Level 1 at CS Strong this weekend. Their knowlegde, taining methods and tips, and willingness to help with any question we had were more than we could have asked for. Also, to everybody that attended - the energy level was great all weekend, thanks for that.

Comment #77 - Posted by: Kyle at November 9, 2009 6:47 AM

M/34/165
21:26 on the treadmill

Comment #78 - Posted by: J. Galt at November 9, 2009 7:00 AM

as rx'd

Comment #79 - Posted by: Lance 27/M/69in/184lbs at November 9, 2009 7:06 AM

M/35/185
22:59 School

Comment #80 - Posted by: Paul K at November 9, 2009 7:12 AM

bummed because my knee won't allow me to run, i can row though so can anyone tell me the suggested row distance for a 5k. any advice is welcome. thanks

Comment #81 - Posted by: Raph at November 9, 2009 7:12 AM

24:33

Comment #82 - Posted by: Michael R. at November 9, 2009 7:16 AM

F/23/175/5'8"

28:21 (PR)

Running is not my forte, but I pushed through this. Just kept thinking and hoping that surely tomorrow's post will boost my confidence in my athleticism... that's what motivates me. One day's WOD breaks me down, and the next one that I rock at brings me back up. Does anyone else know what I'm talking about?

Comment #83 - Posted by: steph at November 9, 2009 7:17 AM

20:45

Hendersonville, TN "Frostbite 5K" course mapmyrun.com

Comment #84 - Posted by: dave r at November 9, 2009 7:27 AM

HUGE thanks to Chuck, Jon, Nadia, Big Mike, Lance, Joe & Joe for the incredible job they did this weekend at the CrossFit Strong L1 Cert. I learned more information than I expected in so many ways - you've all got a tremendous amount of knowledge and your delivery of that information keeps listeners wanting more... Additionally, thank you for inspiring me to be better!
Hosts Gale and Ben - Thank you for being who you are and for showing everyone who attended what CrossFit Strong considers community.

Comment #85 - Posted by: Nicole at November 9, 2009 7:28 AM

24:59

Comment #86 - Posted by: Zan at November 9, 2009 7:29 AM

m/42/5'10"/210

41:20

Comment #87 - Posted by: RodneyG at November 9, 2009 7:39 AM

Thanks to everyone at CrossFit Strong and the amazing Level 1 Cert staff for a great weekend! It was extremely informative and motivational. I loved every bit of it...even Fran.

Comment #88 - Posted by: Ginny at November 9, 2009 7:41 AM

m/32/6"2/185-israel

20:42

Comment #89 - Posted by: omry peled at November 9, 2009 7:44 AM

Colin #5
i callesd it to
but after the filthy c'mon man

Comment #90 - Posted by: Kevin Walls at November 9, 2009 7:55 AM

Embarassing 26:00:12, rule #76. Day one for me
-=CORY=-

Comment #91 - Posted by: CAV Cory at November 9, 2009 7:57 AM

39:15

Comment #92 - Posted by: seedorf at November 9, 2009 8:11 AM

Felt sloppy!!, I really suck at running. Did only 3 kms and was out of breath.

0:38:32

Comment #93 - Posted by: Rene Guillon at November 9, 2009 8:31 AM

20:54

Treadmill.

Comment #94 - Posted by: Kasab at November 9, 2009 8:33 AM

22:45 hilly course.

Comment #95 - Posted by: Matt Giordano-Bucks Elite Fitness/CrossFit Sine Pari at November 9, 2009 8:34 AM

M/53/181
23:10

Comment #96 - Posted by: Calgary Colin at November 9, 2009 8:38 AM

Treadmill today:

3.5% incline
started 13.5 and almost died at the 4k mark, had to slow down the pace

23.47

Comment #97 - Posted by: Rivs at November 9, 2009 8:41 AM

41:30

Comment #98 - Posted by: Andy at November 9, 2009 8:50 AM

I have a question reguarding crossfit and college basketball. i have currently been doing crossfit for about 3 years and its the best. i have been recently talking to my coach about crossfit and benifit of it. we got on the subject of squating and he responded by saying squatting heavy weights is bad or your knees etc... i told him the squat in my eye is the most fundamental movement you can do. i am wondering is squatting good for basketball players at the college level. are there any studies out there proving this?

Comment #99 - Posted by: Cory at November 9, 2009 8:57 AM

Laryngitis.

Comment #100 - Posted by: Mikes at November 9, 2009 9:01 AM

Big thanks to Jeff Martone and Kelly Moore for an awesome kettlebell cert this past weekend at Crossfit Ignite in dirty Jersey.

I got into crossfit 2 years ago because I was really into kettlebells. I thought I knew a lot but this weekend I really dialed in my technique. They were patient and direct with their instruction. I learned so much valuable information that gave me coaching points and cues for clients.

If you ever get the opportunity to work with Jeff Martone at a cert. Do yourself a favor and sign up, even if you think you know kettle bells.

Comment #101 - Posted by: Vic at November 9, 2009 9:03 AM

P A R K E R #97

It worked! You have finally convinced me!
All of your polite, intelligent crying and whining has finally paid off. I am going to quit CrossFit forever. Thank you for helping me see the light. Not only am I going to quit, I am going to act like a bitter ex girlfriend and continue to come back to CrossFit just to bother the people that still enjoy it out of some confusing goal to convince people to quit or question it also. And then I will join with you in demanding Coach responds to me also because I, I mean we, deserve to be responded to. For some reason. Thank you for the insight and for changing my life. And instead of just deciding CrossFit isn't for us anymore and moving on to what works for us, we can now counter CultFit with our own Anti-CultFit-Cult. And we can whine and cry about CultFit on message boards and do our own Anti-CultFit-Cult workouts and have t shirts and do anything we can to harrass the CultFit cultists with our Anti-CultFit-Cult. This is gonna be sweet.

Sincerely,
Your fellow Anti-CulfFit-Cult member,
Wildman

Comment #102 - Posted by: wildman at November 9, 2009 9:23 AM

M/17/5'11"/180

so sore from the filthy fifty so only managed 35mins

Comment #103 - Posted by: Danielquincy, Singapore at November 9, 2009 9:31 AM

CrossFit success: I am 47 and have been doing CrossFit at my City rec center for 6 months now. Played 3 hours of paintball with a bunch of 20-something coworkers this past Saturday morning. On Monday they are all complaining about how sore they were all weekend. Me, no discomfort whatsoever. I can barely hit the side of a barn with a paintball gun, but the squatting, crawling through tall grass, and jumping in and out of windows and abandoned vans and schoolbuses was right up my alley. Thanks Coach.

Comment #104 - Posted by: Greg at November 9, 2009 9:53 AM

Crossfit is a cult but it's a good cult.

5k: 22:50, 1 minute faster than last time! Still not quite back to my Crossfit PR of 22:33. Next time maybe.

Also, did 4 consecutive muscle-ups, a PR.

Did this at Camp Taji.

Comment #105 - Posted by: Latham Fell M/29/178 at November 9, 2009 10:01 AM

m.23.175

23:22

5 second PR on this route.

Comment #106 - Posted by: cass - CF Oshawa at November 9, 2009 10:02 AM

Did 5 miles for PT this morning then just finished the filthy fifty. 33:02, first time. Was hoping for under 30, but will have to get there next time.

Comment #107 - Posted by: craig at November 9, 2009 10:02 AM

23:50

Comment #108 - Posted by: Mike Gray - M/36/6'/180 - Zürich, Switzerland at November 9, 2009 10:03 AM

As Rxd
Treadmill

22:11

Very ugly but new PR by over a minute

Comment #109 - Posted by: Sham at November 9, 2009 10:03 AM

RE: # 97

P A R K E R,

I don't see your time posted for today's 5 km run...???

You've come to the wrong place if you're just here to sh*% talk about CrossFit again. For every person out there on the internet spraying negative stuff about CF there are hundreds of us who are quietly doing the workouts, living our lives, and happy to have discovered CrossFit and be part of this amazing community.

22:57

M/41/6'3"/210

Comment #110 - Posted by: Cloudraker at November 9, 2009 10:05 AM

22:58
11:42 out
11:15 in
Last 800m in 3:14

Comment #111 - Posted by: Jim D. 49 yom 165# at November 9, 2009 10:11 AM

IMO- the best part about crossfit-
its free. seriously, where else on the web can you learn so much about exercise, form, AND get so much positive feedback for FREE? nowhere

Comment #112 - Posted by: aaronfit at November 9, 2009 10:13 AM

21:55
It was a really nice morning, so I ran outside 41degrees no wind. Today I decided to warm up for 10 minutes on treadmill jogging, and then a quick stretch. 1.5 miles into it I was fatigued and could feel my legs getting tired. I think im still recovering from filthy fifty yesterday.
I did alright my last 800 I had enough gas to pick up my pace and finish hard.
Kirk Rangel aka tito
30yom

Comment #113 - Posted by: kirk rangel at November 9, 2009 10:15 AM

M/40/74"/260#

3.2 miles on treadmill in 32:18. That's the worst time I've had this year. I was really hurting from filthy fifty.

Comment #114 - Posted by: Linwood Wright at November 9, 2009 10:23 AM

24:01 road circuit

ran after 15 minutes of rest from upside down Angie (19:37)

great day!!! thanks coach G and Coach Art!

Comment #115 - Posted by: Ken M/45/5'11"/185 at November 9, 2009 10:30 AM

25/m/6'3/190

well that was interesting

30 floors up
30 floors down
30 floors up
30 floors down
30 floors up
30 floors down
20 floors up
20 floors down

total 110 flights of stairs up and down at 8500ft for a total time of 32:15

we crossfit not because we want to but because we can

Comment #116 - Posted by: heiser at November 9, 2009 10:31 AM

CFWU x3
3 mi - 23:13 = 24 min 5K

not good. I ran into a HUGE headwind and a nice crosswind most of the way.

Comment #117 - Posted by: Matthew at November 9, 2009 10:31 AM

27:56

Comment #118 - Posted by: kungfujoe at November 9, 2009 10:32 AM

30:10

interruptions at intersections ruined the flow...

Comment #119 - Posted by: Colin at November 9, 2009 10:47 AM

12.5 laps on a 1/4 mile track.

23:29

Comment #120 - Posted by: handy at November 9, 2009 10:56 AM

23/M/6'00/194

27:47

My heaviest 5k in years. Also, the hilliest 5k course I have ever run.

(5 minutes slower than pr on flat roads)

Comment #121 - Posted by: Dan D. at November 9, 2009 10:57 AM

21:29 today at lunch.

last month was 21:37

Comment #122 - Posted by: neil at November 9, 2009 11:03 AM

26:51

Comment #123 - Posted by: Jim L 37 - 240 - 6'2" at November 9, 2009 11:14 AM

subbed 30 minutes non-stop ultimate frisbee.

Comment #124 - Posted by: ScottMacArthur at November 9, 2009 11:20 AM

No running on these knees any more. So I did a C2 Tabata. 9-9-9-8-8-8-8-7=66.


Somehow, the anticipation of four minutes rowing strikes more fear in me than the 50s from yesterday, i.e., the AYFKM WOD.

Comment #125 - Posted by: jeff at November 9, 2009 11:21 AM

6'2" 285# 30 minutes, first 5k ever. Sucked and extremely sore from filthy fifty. But glad I can now run a 5k

Comment #126 - Posted by: PDid at November 9, 2009 11:22 AM

Today.. 27:13 - 35s for light = 26:38

Personal Best = 23:45

Comment #127 - Posted by: BRICEJ m/23/164/5'8" at November 9, 2009 11:24 AM

Modified Warm-up

WOD (5k Row)
:21::21

Slower then I wanted, but better then it could of been.

Get some, Go again!

Comment #128 - Posted by: DJ at November 9, 2009 11:25 AM

28:00, need to pick up the pace a bit

Comment #129 - Posted by: Nicoab at November 9, 2009 11:42 AM

subbed:

4 miles on elliptical (level 8)

30:43

Comment #130 - Posted by: rr81 at November 9, 2009 11:45 AM

22/M/5'11/169 lbs

17 Min 58 Seconds
Best time yet!!

Comment #131 - Posted by: Cody Fraser at November 9, 2009 11:49 AM

Thanks to all the staff of the L1 cert in Santa Cruz, all so knowledgeable and approachable. You made this experience incredibly fun as well as informative. What a luxury to do Fran and have Jolie Gentry yelling at me to keep my chest up during the thrusters! I'm having withdrawals... despite the lingering Fran cough!

Comment #132 - Posted by: Olivia at November 9, 2009 11:54 AM

Started to try a 5K run, but right calf still not healed. Barking at the 5 min mark, so finished 7 mins of running, then switched to single-speed bike. (Thanks, Coach!)
7.4 km in 23:58.

Comment #133 - Posted by: Dale_Saran at November 9, 2009 11:55 AM

27:53 (PR)

Now I want to vomit and die...

Comment #134 - Posted by: Matthew/23/6'2.5"/213 at November 9, 2009 12:09 PM

Dale, what happened with your calf?

Comment #135 - Posted by: Herm at November 9, 2009 12:16 PM

Still sore from 10K sat. so I'll post my first ever 5K a couple weeks ago 23:15

Comment #136 - Posted by: Meat at November 9, 2009 12:18 PM

28:57

trail run 5k ish 28 sec improvement from last

27m/220/6'4

Comment #137 - Posted by: Ambro at November 9, 2009 12:19 PM

10 Laps at the Quarry stairs loop:

31:05

Comment #138 - Posted by: tjo at November 9, 2009 12:24 PM

It was a wonderful weekend!!!!! I enjoyed every minute of it. Loved the trainers and their enthusiasm. I heart CF even more.

Centurion CrossFit Fort Hood, Texas
Leslie

Comment #139 - Posted by: Leslie Alcon Flores at November 9, 2009 12:27 PM

19:00
:46 slower than 09OCT

Comment #140 - Posted by: Josh M/34/74"/195# at November 9, 2009 12:33 PM

Ran on dreadmill, no time to go outside.

28:42 for 3.1 miles

Comment #141 - Posted by: AlexPRupp F/35/ 5'7"/141 at November 9, 2009 12:35 PM

26:22

Argh, over a minute longer than last time. Avg HR 184, peak 195. Getting more sleep, drinking less and eating right, but no PR's in weeks; I'm going back to "living wrong."

Great work Calgary Colin! Jon h. I believe it's 50:1, isn't it? ;)

Comment #142 - Posted by: mas 52/M/150 at November 9, 2009 12:38 PM

5 Rounds for time of:

12 Push Press 95 lbs
12 Knees to elbows

CF Edmonton

9:45

Comment #143 - Posted by: KOA2 at November 9, 2009 12:39 PM

19:50

Comment #144 - Posted by: gunnare at November 9, 2009 12:39 PM

As rx'd, 19:38. Not the best, not the worst. Feeling nice and rested after two days off.

Cash out: 5 rounds of handstand neg. to headstand (facing away from wall upside down); 1 HSPU (facing wall upside down, as close to vertical as possible); 3 rounds of 5 sp - 5 pp - 5 pj - 3 spj, all at 95 lbs.

Comment #145 - Posted by: Kamper/M/45/74"/200 at November 9, 2009 12:46 PM

2009-11-09 - 20:40 (2.25@15/3.05@21)
2009-10-09 - 21:11
2009-09-03 - 21 mins
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

Comment #146 - Posted by: gs at November 9, 2009 12:47 PM

24:57 8:01/mile last time 25:22

ER,lunch,run

Comment #147 - Posted by: jc at November 9, 2009 12:47 PM

last time 23:49 min
this time 22:35 min PR by 1:14min!

Comment #148 - Posted by: Marco m/32/6´4"/200 at November 9, 2009 12:58 PM

23:25

I haven't been running as much lately and it shows!

Comment #149 - Posted by: Josh Sr. at November 9, 2009 1:05 PM

48 / 176

on the tm at 1% grade

32:10 -- slow even for me. My worst ever by almost 3 minutes.

Comment #150 - Posted by: tom perry at November 9, 2009 1:10 PM

This:
25:15 indoors 3.25km
Last:
24:50 indoors 3.25km

Comment #151 - Posted by: Rosser at November 9, 2009 1:11 PM

25:24 as rx'd. 24:01 last


time time

Comment #152 - Posted by: SB at November 9, 2009 1:13 PM

26.54 as Rx course v hilly and bloody cold in ole blighty.

Comment #153 - Posted by: m.tim latala at November 9, 2009 1:29 PM

23:10

Great times everyone! Especially after the 50s!

Comment #154 - Posted by: Michael/M/31/6'0"/175 at November 9, 2009 1:33 PM

26:30

Comment #155 - Posted by: Matty in E.WA. at November 9, 2009 1:41 PM

Holly - "crash" course is priceless. hahaha

Comment #156 - Posted by: Austin at November 9, 2009 1:45 PM

Can't run (shame!) as my knee is crook.

Did 30 power clean & jerks. 5.50

then did 3 sets of 10 toes to bar & some additional core work.

also worked on my kipping technique as best I could on the pull up bars at globo, which is not real good as there is a metal horizontal bar at shin height!

Comment #157 - Posted by: nick in sydney m/37/6ft/183 at November 9, 2009 1:50 PM

Harpo,

Thats funny, I was thinking the same thing!!!!!!

Comment #158 - Posted by: J-MAN at November 9, 2009 1:50 PM

25:33 didn't pace myself well

18/m/165

Comment #159 - Posted by: Fintan at November 9, 2009 1:55 PM

CFWU X 3
Speed bag & Heavy bag work out

Comment #160 - Posted by: Pete In Sun City at November 9, 2009 1:55 PM

Been way too long since I've run any distance. 1.5 miles in 18 minutes and constant shin cramps.

Comment #161 - Posted by: bradp m/33/6'2"/270 at November 9, 2009 1:55 PM

As rx'd:

23:08

Comment #162 - Posted by: Shawn B. M - 37 - 153# - 5'9" at November 9, 2009 1:56 PM

Rowed 5K instead; too many big dogs loose.

Comment #163 - Posted by: Larry at November 9, 2009 2:03 PM

So ran this in 30 + before I started CrossFit one month ago. Ran it today at 26:22. Wow, now that's some solid improvement proof!

Comment #164 - Posted by: Pat at November 9, 2009 2:14 PM

As Rx'd

22:29 (PR by 2:18)

Comment #165 - Posted by: Bryan CK M/23/5'10"/140 at November 9, 2009 2:16 PM

m/26/140/5'11"

Allergies + asthma + altitude = 26:29

Comment #166 - Posted by: Jon at November 9, 2009 2:17 PM

Ran 5 miles...32:37

Comment #167 - Posted by: Kevin M/24/6'0"/165 at November 9, 2009 2:18 PM

26/m/5'11"/185
as rx'd at track
24:06
Felt good. Maybe could have pushed a little harder.

Comment #168 - Posted by: justaman - liberty sc at November 9, 2009 2:19 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 4.5” stack x 1,1,1,2
Jog 400M

As rx’d: 26:28
Foam roll after
Compared to 090903: 26:14

Comment #169 - Posted by: Sesoku at November 9, 2009 2:21 PM

male, 37 y/o, 149#, 68"

5k 26:34

Comment #170 - Posted by: Karl at November 9, 2009 2:21 PM

5 minute warm-up run instead of CFWU
5k treadmill 20:48

9.0mph avg

Comment #171 - Posted by: Dryw m/31/5'9/171 at November 9, 2009 2:34 PM

3 X CFWU

WOD 5k in 24m08s

Wanted a PR but having done the filthies yesterday I just didnt have it in me.

Comment #172 - Posted by: J514 at November 9, 2009 2:39 PM

24:04

On a dumb treadmill. Man I don't like those things.

Comment #173 - Posted by: Jeryd at November 9, 2009 2:40 PM

22:00 5K on the beach.
Oooh Rah...Semper Fi!

Comment #174 - Posted by: Burko 47/170/5'10 at November 9, 2009 2:43 PM

38M/5'10"/168#

W/U: while wearing 20# weight vest - 10 strict pull-ups, 10 bar dips, 20 squats.

3.48 mile run: 25:59 (w/20# weight vest).

C/D: while wearing 20# weight vest - 10 strict chin-ups, 10 ring dips, 24-inch box jumps, 20x.

Off PR (w/20# vest) by 0:17. Outside road course (62F, 53% humidity).

Low back was a little tight today, but I could have and should have pushed this harder. I def could have had a PR today. Enjoyed the run nevertheless.

Comment #175 - Posted by: rjf (Since 07-20-07. WOD no. 633) at November 9, 2009 2:46 PM

m/38/76/205

C2 5K row

19:09

Comment #176 - Posted by: Chas at November 9, 2009 2:48 PM

Due to yesterday's knee problem my dad (Bingo) suggested that I don't run the 5k. Instead he had me row 5000 M.

First time ever rowing long distance
23:23
Good?Bad? Not too sure how I feel about it.

Comment #177 - Posted by: lil' bingo at November 9, 2009 2:57 PM

3.0m: 19.19

Comment #178 - Posted by: Honcho M/31/5'10"/170 at November 9, 2009 3:01 PM

Hey-

2 mile - 17:44

-K

Comment #179 - Posted by: Kevin Rogers (Springfield, IL) at November 9, 2009 3:07 PM

20:51 - Might have been a little longer.

Comment #180 - Posted by: luna at November 9, 2009 3:10 PM

Did Eliza-Fran today....saw my spirit animal at about minute 12...

21 - 15 - 9 Clean / Ring Dips (135#)

9 - 15 - 21 Thruster / Pull Ups (95#)

Comment #181 - Posted by: P.J. at November 9, 2009 3:16 PM

I attended the Movement and Mobility cert with Kelly Starrett at Santa Cruz Central's box this past Saturday, and I have to say, it was fantastic! I think I am not alone when I say I learned a lot. I can't wait to see how his concepts make my clients (and myself) bigger, faster, and stronger!! Whether or not you were considering it -- its worth it!

Comment #182 - Posted by: Werba at November 9, 2009 3:18 PM

24:52

Comment #183 - Posted by: minusver at November 9, 2009 3:30 PM

28:35 - ran trail in dark - so didn't push pace enough trying not to fall over things. Still enjoyed it though!

Comment #184 - Posted by: MaryStella at November 9, 2009 3:32 PM

24:13 over rolling course

Comment #185 - Posted by: ToddJ(44/175/5'10") at November 9, 2009 3:34 PM

23:25 Rx'd

Comment #186 - Posted by: Linker at November 9, 2009 3:35 PM

M/27/6'2"/150

My 2nd Crossfit 5K

last month- 23:12
today- 22:05

Yeah!

Comment #187 - Posted by: Tripper Ryder at November 9, 2009 3:37 PM

Gym's only treadmill was in use.

Substituted elliptical machine: 27:39.

Comment #188 - Posted by: MatthewK at November 9, 2009 3:39 PM

CFE in morning (tabata Dosch Rd.)
run 5K
26.36 exact same as last time

Comment #189 - Posted by: Kyle A. at November 9, 2009 3:43 PM

first time ever running a 5k. did it on a hilly road course.

24:42

Comment #190 - Posted by: Joel M at November 9, 2009 3:52 PM

M/24/5'9"/175

First time running this far without stopping.

27:27

Comment #191 - Posted by: Damian at November 9, 2009 3:52 PM

24:09
times keep getting worse

Comment #192 - Posted by: Tyler Scott at November 9, 2009 4:00 PM

M/26/5'5"/166

3.39mile course, hills & grass - 25:29
works to a 23:18 5K(3.1m)

Comment #193 - Posted by: Del at November 9, 2009 4:01 PM

21:56

Comment #194 - Posted by: Tyler Bray at November 9, 2009 4:10 PM

took a few days off to catch up on sleep and also some school!

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-up
TOTAL:10 rds

Comment #195 - Posted by: Q m/22/6'2"/165 at November 9, 2009 4:12 PM

Thank you CrossFit community! I've switched my workout regimen to CrossFit and haven't looked back.

I write about my experience on my blog:
http://thezencapitalist.com/2009/11/crossfit-a-workout-regimen-for-the-time-challenged/

-Zen, TheZenCapitalist.com

Comment #196 - Posted by: Zen at November 9, 2009 4:19 PM

Did 6 rounds of 5 min. quick walk/1 min. run with 35lb. ruck. Then did approx. 2 mile fast run. Prep for work fitness test.

Comment #197 - Posted by: Josh G at November 9, 2009 4:28 PM

Sore hips. Stress test coming up on Thursday--plenty of running on an incline then. Protecting...

E/Interval I/5K 24:04/30:00 -> 3.8mi.

Comment #198 - Posted by: bingo at November 9, 2009 4:36 PM

On treadmill, 25:45.
0:41 faster than last time.

Comment #199 - Posted by: Trent at November 9, 2009 4:45 PM

Ran back from Balboa Hospital through the park for a total of 35:43

Comment #200 - Posted by: GWW5/45/m/214 at November 9, 2009 4:51 PM

24:58

Comment #201 - Posted by: stan5155 at November 9, 2009 4:52 PM

Sub 5k row. 27:44.

Comment #202 - Posted by: WR at November 9, 2009 4:55 PM

F/16/5'7''/138
MY 100TH WORKOUT!
Made up Filthy Fifty from yesterday
subed 5Kg for wall ball
32:40.....Previous time was 43:03
Very happy with my PR

Comment #203 - Posted by: Shelby G. at November 9, 2009 4:58 PM

31:03

I'll take it as I just started running again about 2 weeks ago.

Comment #204 - Posted by: GS at November 9, 2009 5:01 PM

26/m/72"/180lbs.

21:13

Comment #205 - Posted by: Andrew L at November 9, 2009 5:01 PM

PR.

Comment #206 - Posted by: Andrew L at November 9, 2009 5:02 PM

17.48, 3 miles.
treadmill. PR.

Comment #207 - Posted by: lkeclvrt at November 9, 2009 5:03 PM

3 Rounds
5 Deadlift, 2xBdywt
10 Dumbbell Thrusters, Bdywt
15 Pull ups

DL-350
DB Thrusters-40

6:55

Comment #208 - Posted by: Jeff at November 9, 2009 5:08 PM

RE: #97

Squatting can be very helpful for basketball players. The reason that so many people think squatting is bad for your knees is because 99% of people perform squats incorrectly. If done correctly, squats can create a great deal of lower body strength and power as well as full body stability.

Comment #209 - Posted by: DL at November 9, 2009 5:11 PM

22/f/62'/135 lbs
25:31 3.2 miles

Comment #210 - Posted by: JB at November 9, 2009 5:12 PM

as Rx'd

34:05 min. Run on a hilly road course.

Im still not too sure how to pace myself. I think I come out too conservative in the beginning, and have too much left in the tank at the end. I am not too upset with it... something to work on!

Nice work to everyone hitting sub 25min... you're flying!

Comment #211 - Posted by: Don - Milton ON. at November 9, 2009 5:29 PM

M/38/69"/200

5K 25:03 a few hills but beautiful weather in warm Fort Knox, KY.

Comment #212 - Posted by: TREVOR at November 9, 2009 5:34 PM

M/47/66"/135

CFWU

23:02 on our hilly x-country loop on an Indian Summer afternoon...

Comment #213 - Posted by: jpatrick at November 9, 2009 5:41 PM

Had to stop at 2 miles due to shin pain. I felt good otherwise.

20:10 at that point.

Comment #214 - Posted by: GW at November 9, 2009 5:45 PM

M/48/6'3"/195

21.03 (new PR)
treadmill

Comment #215 - Posted by: JimL at November 9, 2009 5:53 PM

just started CF last wk.

5K - 23 mins 34 secs
i am in the Army and CF is by far the best work out you can get. i'm spreading the word to my friends down range. thank you!

Comment #216 - Posted by: Doc Rasco at November 9, 2009 5:53 PM

3 mile run
22:26

Comment #217 - Posted by: dyagg at November 9, 2009 5:56 PM

SUCKING WIND HARD today. 5.5km. 27mins. Bouncing back from the flu. Lactic threshold lost some ground. Need to get more interval work.

Comment #218 - Posted by: Charles L at November 9, 2009 5:58 PM

3 miles 19:00

Comment #219 - Posted by: Sean at November 9, 2009 6:03 PM

m/38/245/73"

Doctor cleared me to run but did not want to push it.
3.1 miles on eliptical level 5
17:32

Did some chest and tris

ran 1/2 mile on tread mil to see how it felt

Comment #220 - Posted by: TPDFISH at November 9, 2009 6:17 PM

24:42 on treadmill.

couldn't get pace right, tired early. still, :30 better than last time, but 1:00 over PR

Comment #221 - Posted by: Callum at November 9, 2009 6:18 PM

m/37/187/72"

26:15

Comment #222 - Posted by: VooDoo Medic at November 9, 2009 6:41 PM

USMC CFT
294

Comment #223 - Posted by: jpw at November 9, 2009 6:51 PM

Row 5K

58/M/202 - 22:23.3

49/F/125 - 23:35

Comment #224 - Posted by: dave and belinda at November 9, 2009 6:57 PM

24:30
First 5k
M/18/180lbs/74"

Comment #225 - Posted by: Cody at November 9, 2009 7:00 PM

20:20 (pr--20:37 previous best)

Comment #226 - Posted by: ryan 6'/32/184 at November 9, 2009 7:15 PM

Well I actually did a 5K ruck march this morning with about 35-40lbs of gear and humping it at a 15 min/mile pace. Got some nice little blisters on the backs of my heals to from it. Headed to the gym still though and also did 3 miles on the bike in 15:00 minutes with a max 12 resistance on the Precore and then I did 2000m on the row machine in 10 minutes. I’m beat and don’t even want to look at tomorrows.

Comment #227 - Posted by: Michael at November 9, 2009 7:22 PM

#220

The CFT is a joke. That was a nice warm up.

Comment #228 - Posted by: SarahBeth 26/F/120/5'1'' at November 9, 2009 7:31 PM

Me:
M/24/6'4"/300 --> 50:26. Not proud, but I'll take it. Finished as rx'd.

Housemate:
M/21/5'10"/170 --> Completed 4k @ ~35

Workout Buddy (Sucker)
M/27/6'/165 --> as rx'd, 38 flat.

Comment #229 - Posted by: Bpmitche at November 9, 2009 7:34 PM

still hate running.

as rx'd on a treadmill: 22:32

Comment #230 - Posted by: Jamie M/30/175/5'11" at November 9, 2009 7:43 PM

24min 40sec with a 20lb vest(PR). Previous PR was 25min 46sec without the vest. This stuff works!

Comment #231 - Posted by: Mike J at November 9, 2009 7:44 PM

26.20 (pr) as Rx'd

20/m/5'11"/163

Comment #232 - Posted by: Logan S at November 9, 2009 7:59 PM

M/47/200

29:34

With sore knee and broken toe.

Comment #233 - Posted by: Rustypelican at November 9, 2009 8:00 PM

m/40/76"/240

3.2 mi./33:03 (10:19 pace)
Ran on mountain jeep trail elevation gain/loss 800 ft.

Comment #234 - Posted by: tony at November 9, 2009 8:01 PM

ran 3.00 miles
27:17

Comment #235 - Posted by: Cbus A at November 9, 2009 8:02 PM

my first 5k in 25:25
m/34/160

Comment #236 - Posted by: raphael q at November 9, 2009 8:04 PM

Thanks Freddy and the crew from the Level 1 cert in Santa Cruz. Incredible weekend! Each coach was quality and very down to earth. Highly recommend to anyone who has enjoyed CrossFit. Something special happens when you have 8 top quality Coaches checking your form and pushing your intensity. This crew knew what they were talking about, and loved talking about it. They were also willing to spend extra time answering questions and just being available. CrossFit, keep the balance between top quality lectures / practice time / and staff who love to talk about CrossFit. Definitely worth it.

Comment #237 - Posted by: Ryan C at November 9, 2009 8:16 PM

5.5k 28 minutes

This was about as difficult as could be following 2 months of olympic weightlifting training.
Calves were strugglin to maintain POSE

Comment #238 - Posted by: Neil at November 9, 2009 8:26 PM

20:59 as Rx'd
personal best not on a treadmill

Comment #239 - Posted by: Nick at November 9, 2009 8:36 PM

C: 250 DU 21:27

BG: 27:50 5K PR!

Comment #240 - Posted by: Xfit Rice Owls at November 9, 2009 8:41 PM

Treadmill at 1% grade 22:27

Comment #241 - Posted by: RonS at November 9, 2009 8:45 PM

Totally dreaded the running, got home from work and the wife mentioned taking the kids to go swimming. I was all for it.

1000 meter swim in about 28 minutes. PR on 1000 meters is just under 20 minutes. missed it by a long shot, but felt great.

Beth
250 meter swim in 25 minutes
...........................................................

Comment #242 - Posted by: worm29 M/36/5'11"/200 at November 9, 2009 8:49 PM

M/44/185/5'9"
Rowed 5k - 23:00

Comment #243 - Posted by: Alan at November 9, 2009 8:51 PM

28 laps around 1/9mi track.

Mile 1: 7:04 (07:04)
Mile 2: 7:40 (14:46)
Mile 3: 7:57 (22:43)
Final : 0:40 (23:24)

Got a sideache around the end of the 2nd mile again, haha.

Comment #244 - Posted by: R.Lee_Seattle at November 9, 2009 8:56 PM

m/22/195/6'1''
21:02, 12.5 laps of 400 m track

Comment #245 - Posted by: ben at November 9, 2009 9:03 PM

23:20

Comment #246 - Posted by: Rory Mack at November 9, 2009 9:06 PM

Hmm, not great, 25:29...

Comment #247 - Posted by: TW at November 9, 2009 9:24 PM

31/M/5'7"/174lbs.

According to my Nike+iPod my stats were 5.03km in 27:03 pace of 5:22 min/km & 388 calories. That was weak son not happy with those #s

Follow me on Twitter @ElSenorSanchez

Comment #248 - Posted by: Iv@n S.!! at November 9, 2009 9:30 PM

31/m/196

21:26
3.1 miles on track

Comment #249 - Posted by: SAT at November 9, 2009 9:30 PM

as rx'd with the slowest 5K ever!
40:19
and was dead tired afterwards...not good!

Comment #250 - Posted by: Go at November 9, 2009 9:32 PM

First time running a 5K
30:16

Comment #251 - Posted by: Wal at November 9, 2009 9:36 PM

M/33/5'9"/148

18:32 as Rx'd

CROSSFIT HOLLYWOOD

Comment #252 - Posted by: Nicholas Gonzalez at November 9, 2009 10:27 PM

M/33/5'9"/197

5K- 21:50 as rx'd.

Comment #253 - Posted by: Dan in Baghdad at November 9, 2009 10:46 PM

23:17

* a bit longer than 5k
* ran with Thompson

Comment #254 - Posted by: MarcusG 5'9" 165 at November 9, 2009 10:46 PM

Sprained ankle last week so I used the stationary bike.

30 min/ 314 Calories/ Avg Speed 14.7/ Resistance 12

Comment #255 - Posted by: Marc 30/ 6'4"/ 205 at November 9, 2009 10:53 PM

20:42 as rx'd

Comment #256 - Posted by: Jason 24/6'4"/190 at November 9, 2009 11:11 PM

17:52, pose ran entire route (first time). PM, 60F
compare to 05/25:
4.27km/2.65m-17:46 (6:38 mile / 19:53 3 mile)
Around 2 subdivisions, 95 degrees F

Comment #257 - Posted by: Ajax at November 9, 2009 11:19 PM

M/33/192CM/94kg
22:00 >:\ Rain and darkness, thightness in lower back, yesterday's anklesprain irritating, not a good run, close to 3min from PR.

Comment #258 - Posted by: daniel_christoffer_knudsen at November 10, 2009 12:23 AM

24:16

Comment #259 - Posted by: Kelly in Aus F/33/5"4/133 at November 10, 2009 1:06 AM

Me 5.4K (mixed urban and cross country) 24:11 (2 mins PR)
James 5.1K (urban) 29mins

Comment #260 - Posted by: Optimistic Dan at November 10, 2009 1:23 AM

27/M/150
27:01
Los Angeles

Comment #261 - Posted by: BonShaBon at November 10, 2009 1:34 AM

3.25mi in 34:15, treadmill @ 1.5%

last time: 3.3mi in 35min (outside)

Comment #262 - Posted by: carise at November 10, 2009 1:38 AM

m/41/6'0"/192

27:24 on treadmill

Comment #263 - Posted by: Jeff H at November 10, 2009 2:50 AM

26:50 some improvement

Comment #264 - Posted by: JonathanA at November 10, 2009 3:30 AM

26:42

Treadmill

1.0 incline

Comment #265 - Posted by: controlfreak at November 10, 2009 3:37 AM

subbed the following
15 Deadlift @185
35 squats
21 burpees
400m run
3 Rounds
20.09

Comment #266 - Posted by: Jonblaze at November 10, 2009 4:04 AM

M/42/5'11"/175

24:13 (PR)

Comment #267 - Posted by: nutfam at November 10, 2009 4:31 AM

M/25/5'9"/185

"CFSB" Front squat 3x5/Back sqt 1x20 WU 135x10,155x7,175x5
185x5
205x5
225x5
185x15-5 (Legs still fried from the past few days)

5 min rest then...METCON 5-4-3-2-1 275# DL, 135# thruster, burpees

Time: 8:29

REST WHEN YOURE DEAD!!!

Comment #268 - Posted by: BlackCatX-Fit at November 10, 2009 4:38 AM

Outside, 23:46

Comment #269 - Posted by: amped 35/M/190/6' at November 10, 2009 4:47 AM

m/15/143/5'8"

27:03.64

beat my old PR of 45:23.98
I'm not a very strong runner.

Comment #270 - Posted by: Matthew J. at November 10, 2009 5:11 AM

M/63/197-Run 5 K
34:42--off PR by 5 min!?

Comment #271 - Posted by: peejay2 at November 10, 2009 5:25 AM

Heel sore.

Std warmup with 300 yard rehab run

5x3 reps deads 275-285-285-285-275

5x3 reps mil press 135-135-135-135-135

7 mile TT bike

Comment #272 - Posted by: Deano at November 10, 2009 5:48 AM

28/6'8"/224

24:50

Comment #273 - Posted by: Stretch at November 10, 2009 5:49 AM

24/m/175

treadmill 0.2 grade

20:21 (3mi)
21:31 5k

Comment #274 - Posted by: NickR at November 10, 2009 6:06 AM

21:13

Comment #275 - Posted by: butter at November 10, 2009 6:21 AM

22:13

Comment #276 - Posted by: bookworm at November 10, 2009 6:24 AM

m/31/210
24:12

Comment #277 - Posted by: rstrang at November 10, 2009 6:45 AM

m/31/6/205

26:15

In town on the street. Not one of my better times. About 1 min off my PR. I blame the filthy fifty yesterday.

Comment #278 - Posted by: Andy A at November 10, 2009 6:51 AM

m/23/5'8/174

27:08

I hate our route at HIT Fitness.

Comment #279 - Posted by: sean mascaro at November 10, 2009 7:01 AM

Day 1 of CrossFit... 28/M/190 28:02

Comment #280 - Posted by: jc at November 10, 2009 7:06 AM

34/F/5'10"/160

Tried a new route; still too many hills to be a keeper.

26:53

Comment #281 - Posted by: Laura DeMarco - CrossFit Rx at November 10, 2009 7:12 AM

M/6'1''/191

Time 21:14. Better than my last effort of 22:59, but still of my PR of 19:33. I'm a little under the weather today.

Comment #282 - Posted by: Jeff in Phoenix at November 10, 2009 7:17 AM

Time: 21:09 Much better than last time at 21:43. In my PR for 6250, I "Cruised by 5K at 20:30." I tried to do the following strategy, but couldn't maintain: For the first 3K maintain 2:00 for 500m, then 2:05 for 500m; for the next 1K, allow 2:10; for the next .75K, 2:05 and sprint for the last 250m.

Comment #283 - Posted by: blades at November 10, 2009 7:22 AM

As Rx'd

45:05

Comment #284 - Posted by: KaziK m/25/5'10/170 at November 10, 2009 7:34 AM

27:24

somewhere between 3 miles and 3 and a quarter.

nowhere near my best, but not bad on a hilly course after a half hour of cardio this morning

Comment #285 - Posted by: CME f/30/164/5'6 at November 10, 2009 7:43 AM

Did my first WOD last night. Ran 2.5mi and another .5 walking. It's been a while since I did any running at all, and about a year since I've worked out consistently. However I've been an athlete my whole life, and it comes back easily for me. I can' give a time, due to walking the last .5mi, but I felt like I was around a 7-7.5min/mi. Next time I'll get a time.

Oh and, M/36/68"/160

Comment #286 - Posted by: Aelhues at November 10, 2009 7:43 AM

23:58 on hilly course.

PR by 90 seconds doing nothing but X-fit.

Woot.

Comment #287 - Posted by: Adam A. at November 10, 2009 7:46 AM

Had to skip due to hockey injury

Comment #288 - Posted by: SeanMerron at November 10, 2009 8:11 AM

24:19 new PR just xfit-ing.

Comment #289 - Posted by: 0tter1 at November 10, 2009 8:28 AM

Thanks to Crossfit North Santa Cruz and a special thanks to the instructors at the cert, this was my second time at the level One cert and was even better the second time around. The seminar was ran very well and the info was presented in a easy to understand fun format and I plan to attend several more level One certs before trying the level Two.
Mike Choate
Crossfit Modesto

Comment #290 - Posted by: Mike Choate at November 10, 2009 8:32 AM

25/m/6'1"/170

3.5 mi over hilly terrain.

24:04

Comment #291 - Posted by: Ian C at November 10, 2009 8:34 AM

26:10

Comment #292 - Posted by: Zimm (M/22/69"/190) at November 10, 2009 8:41 AM

Did "Upside-down Angie" today:

Squats: 1:42 (unbroken)
Situps: 2:25 (unbroken)
Pushups: 4:21 (10's and 5's)
Pullups: 6:39 (10's and 5's)

Total: 15:09

This was a totally unexpected workout as I thought the pullups at the end would be murder. My PR for regular Angie is ~18:30

Comment #293 - Posted by: Arthur M/34/5'11"/175 at November 10, 2009 8:58 AM

I didn't do this; however, I did 4.828k on Saturday in 21:25.

Comment #294 - Posted by: Nate at November 10, 2009 9:10 AM

27/M/173lbs/67"
5.25 miles 37:04 cross country
"in the dark"

Comment #295 - Posted by: Carlos Cinco TM 223 at November 10, 2009 9:11 AM

27:05

Comment #296 - Posted by: fosterww98 at November 10, 2009 9:12 AM

Completed 5 K after doing 16 rounds of Cindy...so much for catching up....it sukt

29:00

Comment #297 - Posted by: Gene 40/6'2"/217/W2D1 at November 10, 2009 9:36 AM

M/25/154#/5'7"

Subbed 5k Row

Time: 23:37 (missed by by 2:27 [21:15])

Comment #298 - Posted by: Ransom at November 10, 2009 9:38 AM

30 yom, 185 lbs


24:45 as rx'd

Comment #299 - Posted by: Jeff Weltmer at November 10, 2009 9:44 AM

did approx 4.87km in 23:23. A bit off my PR, but kept a real steady pace the whole way through.

Comment #300 - Posted by: kito at November 10, 2009 9:53 AM

bw 170

subbed 5K row

21:24

Comment #301 - Posted by: paulw at November 10, 2009 9:53 AM

M/220/43 on treadmill 1%

Was going to do 10 K instead ended up doing 3.5 miles in about 27 minutes then I ran a 400 at 9.0 mph another 400 at 9.0 then a 400 at 10.0 then a 300 at 10.2 mph and a 200 at 11 mph

Comment #302 - Posted by: Kevin Seiwell at November 10, 2009 10:01 AM

row 5 k 20 11

Comment #303 - Posted by: Paul A at November 10, 2009 10:23 AM

21:43

first time on new course

Comment #304 - Posted by: steeliekid 41 67" 175 at November 10, 2009 10:33 AM

I call BS on the 12:38 by Anthony :-)

The world record for men is 12:37.35 set by Ethiopian Kenenisa Bekele in 2004

Comment #305 - Posted by: Jeff at November 10, 2009 10:53 AM

Bad run for me 29:50 I have done this at sub 26min. on the same path.

Comment #306 - Posted by: Captain Wyatt52 at November 10, 2009 10:57 AM

23:36

Comment #307 - Posted by: mrd m/25/5'10"/195 at November 10, 2009 11:28 AM

I changed my route a bit, very hilly, lots of climbing.

26:38

Still working on my downhill POSE technique.

Comment #308 - Posted by: Crix (m/39/5'11/170) at November 10, 2009 12:00 PM

34/m/175

as rx'd treadmill 24:10

Comment #309 - Posted by: ffkwill at November 10, 2009 12:01 PM

34yom / 208lbs

Run 5k

Ran/walked 4.17K in 32:04.

Had some time off last couple of weeks b/c of the flu, so I didn't have a lot left (especially considering the last two workouts made me almost too sore to move). I was also coughing up phlegm the entire way which made it hard to breathe. Hopefully next time I can resume running the entire 5k within my regular time.

Comment #310 - Posted by: Bphantom at November 10, 2009 12:02 PM

4 weeks ago: 32:17

Today: 26:20

WOOHOO

Comment #311 - Posted by: Dinzy at November 10, 2009 12:22 PM

at TCWSH track 23:54

Comment #312 - Posted by: GU997 at November 10, 2009 12:34 PM

m/31/254

5K 29:56
walked for first 2:00 minutes

Comment #313 - Posted by: B Miller at November 10, 2009 12:51 PM

33/m/170

5k 27:10 last time 31:40

Comment #314 - Posted by: karim at November 10, 2009 1:01 PM

I attended the L1 Cert this past weekend in North Santa Cruz, and want to say THANK YOU! The facilities were awesome, the staff was friendly, professional and just overall badass! Like Pat's example meter, they were on the badassness side of things! haHa! Not gonna lie, I was totally geekin' out when I saw who all our trainers were! THE BEST! Like celebrities to me! I had a great time, and great overall experience with everything with the cert. The people who attended were all cool, and I'll be working harder and pushing the people I train a little bit more, and sharing even more knowledge. The little things make huge differences! so are they really little things?? My clients will get it all! And Rory, thanks again!

Comment #315 - Posted by: Aaron Garcia at November 10, 2009 1:42 PM

time: 24.13
track: 5 x 1k stampfenbachstrasse, zurich
temp: 5C / 41F

(first time running 5k with fivefingers)

Comment #316 - Posted by: Jon A at November 10, 2009 1:51 PM

10/11/09
M/34/79
Treadmill, 16.1 km/h, incline of 1.5
18:48

Comment #317 - Posted by: blackrockboy at November 10, 2009 2:09 PM

37m 5'11" 212lb Ashland, KY

22:13

Comment #318 - Posted by: John at November 10, 2009 2:13 PM

22:20 5k on a treadmill 1.0 Incline

Comment #319 - Posted by: Kiko at November 10, 2009 2:23 PM

Mark: OPT WOD

Theresa: rowed 5k - 23:40

Comment #320 - Posted by: Mark & Theresa at November 10, 2009 2:49 PM

23 / M / 5'9" / 133lb

2 miles: 21:02

Easily the longest distance I've ever run. Thanks, CrossFit. I'm sure I'm going to want to kick myself when I crunch some numbers and find out that 5k is 2.3 miles or something and I could have done this one as Rx'd for the first time.

Comment #321 - Posted by: BC at November 10, 2009 3:53 PM

20:48

Comment #322 - Posted by: Jacinto Rodríguez Piedra at November 10, 2009 4:26 PM

5k
20:48

Comment #323 - Posted by: Jacinto Rodríguez Piedra at November 10, 2009 4:28 PM

PR

29.45 last was 32 minutes.


POSE method attempt. need practise but looks promising.

Comment #324 - Posted by: Adam - M/24/5.9/216 at November 10, 2009 4:49 PM

25:15 - developed blister on foot midway through

Comment #325 - Posted by: cja at November 10, 2009 4:50 PM

M/32/5'4"/142lbs
Runs on treadmill with 1.5% incline
24:43

Comment #326 - Posted by: Matt Burritt at November 10, 2009 4:53 PM

3 miles in 24:40...in the rain...in the dark...Couldn't ask for better. :) 5K time probably around 25 flat.

Comment #327 - Posted by: Clinton Canaday - 23/6'3"/210 at November 10, 2009 4:58 PM

25:31

Comment #328 - Posted by: beemer (f/38/5'4"/130) at November 10, 2009 4:58 PM

23:53 I am finally faster than pony's mascara

Comment #329 - Posted by: allie 38/M/168 at November 10, 2009 5:04 PM

26.55; off road @ Padden

Comment #330 - Posted by: Wade at November 10, 2009 5:28 PM

20:18. was shooting for sub 20, but it will have to wait for next time. pr since I started crossfit is 19:49. must have been a perfect day!!

Comment #331 - Posted by: Allen in IA 34/6'1"/181 at November 10, 2009 5:31 PM

Haha, looked like a good day to try the King Kong workout. First workout I haven't been able to do as Rx'd. Give me six months.

Kevin 21/190/5'7"

"Donkey Kong"
1 425# Deadlift
4 Pullups (gym won't let me bring my rings for MUs)
3 225# Squat Cleans
4 Handstand Pushups

5:11
------
Chris 20/185/5'9"

"Diddy Kong"

1 285# Deadlift
4 Pullups
3 165# Squat Cleans
4 Handstand Pushups

6:29
--------
Caddy

1 285# Deadlift
4 Pullups (gym won't let me bring my rings for MUs)
3 185# Squat Cleans
4 Handstand Pushups

5:21
--------
Today's Football WOD

65% bodyweight Push Press x1
1 Strict Pullup
65% bodyweight Push Press x3
3 Strict Pullup
65% bodyweight Push Press x5
5 Strict Pullup

AMRAP in 15 minutes.

Jake 20/155/5'9"
105# x 6 Rounds

Peters20/175/5'9"
110# x 6 Rounds

Comment #332 - Posted by: WSU CrossFitters at November 10, 2009 5:32 PM

30:52 in a downpour. i am terrible at running. i haven't ran for distance in months and I was sick last week so I don't feel too bad about the time.

Comment #333 - Posted by: benji at November 10, 2009 5:53 PM


27:12

very slow, have not had a good 5k in a while.

Comment #334 - Posted by: Kevin McClellan 48/M/195 at November 10, 2009 6:21 PM

RXD 25 minutes

Comment #335 - Posted by: Darcyskow at November 10, 2009 6:33 PM

24:53

Treadmill KAF

Comment #336 - Posted by: Wayne at November 10, 2009 6:46 PM

As rx'd

26.53
Still nursing a pulled ham... Kept it slow

Comment #337 - Posted by: stojo at November 10, 2009 6:51 PM

Level 1 cert at Andrews this past weekend was phenominal! Dave, Chris, Justin, and Heather were all extremely organized, knowledgable, and friendly; a great way to spend the weekend! Thanks for opening my eyes to crossfit!

Comment #338 - Posted by: Dave at November 10, 2009 6:57 PM

31/M/190

not as rx'd

I baled after 2500 meters. In stead of slowing down I rowed 2500 meters.

2.5K run - 12:10
2.5K row - 13.11

Comment #339 - Posted by: john g at November 10, 2009 7:09 PM

As Rx'd:
25:10

Right onto Lake Howell, Right onto 436, Right onto Howell Branch, Left onto Lake Howell to end of parking lot.

Comment #340 - Posted by: Eric Gohl 21/5'10/163 at November 10, 2009 7:58 PM

24/m/170lbs/70"

slick ice outside, had to run on treadmill this time

5K
22:14

Comment #341 - Posted by: Eric-Fairbanks, Alaska at November 10, 2009 8:16 PM

22:00

Been out of the loop for about 6 months, just getting back into it.

Congrats to Anthony for having like the second fastest 5k in the world. I wish you luck in London. I think you are only off by like a second or so.

Comment #342 - Posted by: Chad at November 10, 2009 8:46 PM

30/m/71"/184#/Camp Taji, Iraq

CFWU x1
5k: 22:21 (PR +0:56)
CFWU x1
Step aerobics class... :/
CFWU x1

Comment #343 - Posted by: Archer6479 at November 10, 2009 9:36 PM

Monday 091109
Run 5 K

TIME:30 Mins

Comment #344 - Posted by: donald.toro at November 11, 2009 2:12 AM

M/32/144lbs/5'5"

Runs on treadmill 1.5% incline.
25:07

Comment #345 - Posted by: Brandon Burritt at November 11, 2009 4:05 AM

23:03

last times: 23:40, 24:50

Comment #346 - Posted by: jonfaiella at November 11, 2009 4:30 AM

23:50 pr

10/09/09- 25:01.09

Comment #347 - Posted by: Jim Moore at November 11, 2009 4:33 AM

24:02 outside

Comment #348 - Posted by: joecam 35/M/188 at November 11, 2009 4:46 AM

21:42 on the treadmill, went too hard in the beginning, know I can beat that time, WANT sub-20 :)>

Comment #349 - Posted by: wcm at November 11, 2009 9:03 AM

m/41/169/5'9"

25:28

Comment #350 - Posted by: Richie D. at November 11, 2009 10:02 AM

22:47 on treadmill

Comment #351 - Posted by: gary martins at November 11, 2009 10:30 AM

21:52
with some feet problems from soccer, still did pretty well.

Comment #352 - Posted by: magnus 24/5'8"/155 at November 11, 2009 10:53 AM

20:07; tough after 50's and tabata run (CFE) the day before.

Comment #353 - Posted by: CJ 5'10";204; 34 y.o. at November 11, 2009 11:01 AM

26:48

Comment #354 - Posted by: christine zamarra at November 11, 2009 11:20 AM

25:30

Pace felt slow right from the start and I couldn't find a higher gear. I felt like I was stuck in my 10k pace and just could not shake it. To bad, ran this two days late (Wed, Remembrance Day) and traffic was very light and conditions near perfect for this time of year @ 10* Celcius, light wind. Today was a day made for pr's.

However, great day to be alive!

Comment #355 - Posted by: Ronnieboy at November 11, 2009 12:20 PM

3 mile run:

6:50, 7:35, 10:30

left quad cramped up into a rock at the end of 2nd mile, couldn't really loosen it up after that. had to do a crab run instead haha. probably due to not enough sleep and cindy earlier in the day.

24:56 11/10/2009
22:48 10/11/2009
20:46 09/03/2009
21:02 07/21/2009
20:02 06/15/2009 (400m track)
20:47 05/27/2009
20:05 04/08/2009 (400m track)
19:50 03/07/2009
20:19 01/11/2009
21:38 11/21/2008
25:30 10/21/2008
22:18 09/19/2008

Comment #356 - Posted by: johnathon in seattle 28/5'8/158 at November 11, 2009 12:25 PM

5K

23:25 PR(24:24 last)

Felt like a great run today and time showed. Tried staying on the ball of my foot more and seemed to have more spring.

Comment #357 - Posted by: Bells M/36/6'1"/195 at November 11, 2009 12:48 PM

25:49

M/34/70/205

Comment #358 - Posted by: B Bowen at November 11, 2009 12:49 PM

wod as rx'd
32.25

Comment #359 - Posted by: Sam L at November 11, 2009 1:33 PM

26:10

Comment #360 - Posted by: colin k at November 11, 2009 1:51 PM

24.06

Comment #361 - Posted by: Fred Frisell at November 11, 2009 2:14 PM

M/25/5'9"/195

31:22

Comment #362 - Posted by: AST at November 11, 2009 2:38 PM

(done 11/10 noon)
Decided to sub four 800m's around the block instead, but only did two (5:12, 141/155 & 5:11, 152/168 w/ one stop on each). Sun was blazing and that's all I needed to give in. I hate running.

Comment #363 - Posted by: Mike Scott M/43/5'10"/210 at November 11, 2009 2:53 PM

19:40

Comment #364 - Posted by: e5fyrman 50/m/140 at November 11, 2009 4:24 PM

C-
800 route
21:59

Comment #365 - Posted by: Jeff & Charity @ CFSnohomish at November 11, 2009 4:36 PM

23:56, 5k on treadmill
12:43/11:13.

ran first half at 160 bpm, second half at 170.

later,
b
m/33/5'8-1/2"/168

Comment #366 - Posted by: brian p at November 11, 2009 5:31 PM

@superfitness

treadmilled it..

23:51

Comment #367 - Posted by: stinker |27.m.160| at November 11, 2009 5:46 PM

5k row (my 1st 5km row so focused on form)
28:30

yesterday 60 min run

Comment #368 - Posted by: Nicky F/45/5'2"/124 at November 11, 2009 6:12 PM

29.01 6.3 speed for about 2 miles, then down to 6.0 for a little and 7.0 for the last 1/10 mile

Comment #369 - Posted by: Dominick at November 12, 2009 5:04 AM

31.36 road run

Comment #370 - Posted by: Matt at November 12, 2009 5:22 AM

Replaced 5K with

2000 m row
1 mile run
250 double under

Ryan - (100 dus) 24:00
Gunnar - 21:02 pr by 1:30

Comment #371 - Posted by: gunnar at November 12, 2009 5:33 AM

apprx 3 mile run with unit. not sure on time but probably about 7:30/45 pace

Comment #372 - Posted by: scubasteve 169 37 at November 12, 2009 7:09 AM

Did this workout 11/12/09

Again, sick since Sunday

25:13

Comment #373 - Posted by: liv4tris at November 12, 2009 8:52 AM

30:50

Unfortunately, I'm not exactly sure about distance because the trail markers at the park were totally confusing!! I'm pretty sure it was basically 5k.

Comment #374 - Posted by: radixhound at November 12, 2009 10:29 AM

28:18
I did 1k loop around the firehouse. I climbed a little hill 5 time. 1:20 better than the last time.
m/33/188/5'10''

Comment #375 - Posted by: MitisFD at November 12, 2009 10:36 AM

CFWU x 3; 8 PUs/#55lbs

treadmill

23:26

Comment #376 - Posted by: F15E_WSO/47/6'/175 at November 12, 2009 11:27 AM

3 mile run: 22:01

Comment #377 - Posted by: jnel at November 12, 2009 2:35 PM

Took about 30 minutes. Didn't time it.

Comment #378 - Posted by: MattP (m/48/5'11/175) at November 12, 2009 5:27 PM

m/34/6'/175/none

as rx'd
23.58

Comment #379 - Posted by: Kevin B at November 13, 2009 1:35 AM

run to work 2.5km and then back with backpack
13min30sec per leg

Comment #380 - Posted by: tamas at November 13, 2009 2:51 AM

5.5 km pushing 60#s of kids in a stroller;

30mins

Comment #381 - Posted by: bertS at November 13, 2009 6:33 AM

Can't run- sub a 2000 M row effort here

7:08

Comment #382 - Posted by: russell - m/26/190 at November 13, 2009 6:54 AM

5K Row

18:46 as RxD

Damper set to 5.

Comment #383 - Posted by: ZachM_PantherCF_71''/190 at November 13, 2009 12:38 PM

Jeff @ home
road route
21:42

Comment #384 - Posted by: Jeff & Charity @ CFSnohomish at November 13, 2009 3:04 PM

As rx'd

25:08

Comment #385 - Posted by: Cory at November 13, 2009 6:02 PM

track work

Comment #386 - Posted by: ehayes at November 13, 2009 6:30 PM

Row 5k @ home , 21:05, 13 seconds off PR,

Comment #387 - Posted by: Mad Max at November 13, 2009 8:31 PM

5k @ 26:36

Comment #388 - Posted by: Chris K at November 14, 2009 1:20 AM

28:34

28F degrees
tried pose for duration - a little slow and sore calves afterwards

Comment #389 - Posted by: dingrr 51/m/175 at November 14, 2009 8:15 AM

20:08
pr is 19:40 from July and October

thought I was adept under the 20 min mark.

I guess the 10 or so pounds I've put on (trying) has slowed me down.... Happily trading my running speed for some real strength. I'm lifting weights I never thought possible......totally worth it

Comment #390 - Posted by: Shane/31/6'/190 at November 14, 2009 1:00 PM

4 mile "Turkey Run"

28:33

2 minutes off last year's run.

Comment #391 - Posted by: tgremillion at November 14, 2009 4:19 PM

25:18

Ran with the pram for first time.

Comment #392 - Posted by: JT at November 14, 2009 6:59 PM

Run 5K SUB Lifefitness Bike

30:00 (10.8 distance)
-----------------------
Run 5K SUB Elliptical

31:00

Comment #393 - Posted by: Louis Herrera 50 70" 179 at November 15, 2009 9:11 PM

19:30 as rx'd

30 seconds slower than last time. I'm really disappointed. Don't wanna talk about it.

Comment #394 - Posted by: john_20arkansas at November 16, 2009 2:26 PM

24:54. fell asleep in class earlier. slower by just over a minute than last time. and it hurt before halfway through

Comment #395 - Posted by: Jay [22/5'6"/160] at November 16, 2009 5:02 PM

Hill Course 5K
25:50
M/48/193#/72"

Comment #396 - Posted by: RB at November 16, 2009 6:15 PM

Did the 5k in about 27 minutes. SLOW! Ran a bit over 4 miles total.

Comment #397 - Posted by: blckorder at November 16, 2009 8:56 PM

23:10 on the road
25 min+ around a month ago!
34/m/6'-1"/195#

Comment #398 - Posted by: reese at November 17, 2009 5:55 PM

m/36/5'9/175

No CFWU. Just work on pose a little.
24:37
Felt like I started off and finished better. Still need to push harder on middle intervals
10/9: 24:40
9/3: 24:58
7/20: 24:38
6/15: 23:25
5/25: 22:21-PR
4/9: 23:30
See 7/20/09 for further history.

Comment #399 - Posted by: jrm at November 17, 2009 6:36 PM

10k outdoors on trail - 45:10

Comment #400 - Posted by: Trac Nguyen M/28/152/5'7" at November 18, 2009 7:54 AM

M/20/5'10/140

still can't run so did 5 K row instead.

24:12

never rowed long distance before, not sure I went as fast as I possibly could have.

Comment #401 - Posted by: Josh R at November 18, 2009 10:54 AM

33/f/5'8"

31:27

fastest i've done a 5k since before i had my 2nd kiddo 10 months ago. my fastest 5k ever is 25mins...which i'm hoping to get back to soon!

Comment #402 - Posted by: CrossfitMom2 at November 18, 2009 12:03 PM

Missed

Comment #403 - Posted by: Miyagi 29/m/168# at November 18, 2009 6:30 PM

did 2.5 miles of the 3 in 0.5 mile segments. didn't record time, but it was at 7 mph for all segments. in my VFFs. one day i'll get all 3 miles

Comment #404 - Posted by: BobO (m/24/6'5"/190) at November 18, 2009 7:54 PM

27:47

Comment #405 - Posted by: EdC at November 18, 2009 8:04 PM

5k run - indoor track

20:38 (splits: 6:56, 6:44, 6:21 + :37)

last: 21:04

Comment #406 - Posted by: cbecker at November 19, 2009 5:59 AM

not sure how far I ran but it took 46:02

Comment #407 - Posted by: smithwick's at November 20, 2009 3:48 AM

m/29/6'1/195

25 min

Comment #408 - Posted by: matt b grand cayman at November 20, 2009 5:54 AM

34 yom 200 lbs.

On treadmill 28:23.
First mile was 7:32 and 2 mile time was 17:37. Just couldn't maintain that pace for the last mile

Comment #409 - Posted by: kgw at November 20, 2009 11:34 AM

43 yom 202 lbs.

Didn't keep close track of time because I forgot timer.

I looked at clock when I got back.

Approx. 35 minutes give or take a minute.

Comment #410 - Posted by: Speedster at November 20, 2009 11:45 AM

treadmill 28:25

first mile was 8:34
second mile was 19

Comment #411 - Posted by: lb at November 20, 2009 7:33 PM

m/ 27/ 204/ 74"

12.5 laps around the track, 5000m exactly.

20:47

I HATE RUNNING

Comment #412 - Posted by: Jimmy at November 20, 2009 8:15 PM

it was cold and raining and dark on 091120 when i did this, so i subbed 30 min of jump rope, which i am not good at and needed the practice...

it hurt...

Comment #413 - Posted by: Isaac Twist m/30/167/5'11" at November 22, 2009 7:55 AM

30:07

Comment #414 - Posted by: vino63 at November 23, 2009 4:14 AM

m/40/67"/181#

25:53 (same at last 5k)

Comment #415 - Posted by: Anthony Rubino at November 24, 2009 9:02 AM

row 5k
22:27.5

Comment #416 - Posted by: dcyn at November 24, 2009 12:04 PM

CFWUx3

Sub: 10 mi. stationary bike (FAT BURN/Level 1)

27:48

Ernest 39/M/61"/165

Comment #417 - Posted by: twiki2 at November 25, 2009 4:06 PM

25:41

Erin:
27:02

Comment #418 - Posted by: MikeyPaul - m/27/5.8/170 at November 27, 2009 11:38 AM

17.10 Treadmill run.
pb (not fun)

Comment #419 - Posted by: Tom J at December 9, 2009 2:45 AM

17.10 Treadmill run.
pb (not fun)

Comment #420 - Posted by: Tom J at December 9, 2009 2:46 AM

5k 26:23
46 y/o
6'2"
225 lbs

Comment #421 - Posted by: Moneycoach at December 10, 2009 1:07 PM

30:00 (flat course)

Comment #422 - Posted by: TROY at December 11, 2009 12:01 PM

45/m/168

31:15

3

3 lbs up and bloated, too much eating and drinking, first WO in a week...the Christmas rush

Comment #423 - Posted by: moglee at December 22, 2009 2:41 PM

26:48

Comment #424 - Posted by: rche9820 at December 25, 2009 12:48 PM

ran ~ 1.6 miles

12:18

Comment #425 - Posted by: Manchild at April 12, 2010 12:28 PM

november 2nd 2010 26:35

Comment #426 - Posted by: ccraft at November 2, 2010 11:09 AM

HPzZHx Very neat blog article.Thanks Again. Will read on...

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