Wee!

12:38 as RX'd

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

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!

Called it.

Was just wondering the same thing, Herm.

Where have all the L2 Certs gone?

Herm,

Good to see you back in the game Brother.

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

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!

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 :)

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

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.

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.

Yes! I love the 5k!

yes! hopping to break 20 mins

Goodness. My Favorite... NOT!

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

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...

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

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

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...

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

heiser #17

good call!

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

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

20:15 Pr

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

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

run 5k

25:10 (pr)

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!!

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

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!

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

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.

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!

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

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

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

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

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

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.

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!

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.

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.

#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.

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

22:58 ~5km road run.

m/44/185

24:30

#2 Anthony

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

#2 12:38...really?

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!!

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!!

sub'd row for run
24:31

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

27:18

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

22min (treadmill)

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

# 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!

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

27:25

Aloha,

Jordan

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.

20.54 Treadmill

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?

26/m/186

27:14

22:00. Last time, 22:15.

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

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

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

5k, altstetten

time: 20'30

Subbed row for run

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

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.

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

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.

m/23/5'10"/160

*24:22*

M/40/170/5'10"

11/08/09 - 28:24

10/9/09 - 27:24

22:10

M/24/5'11''/200

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

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.

M/34/165
21:26 on the treadmill

as rx'd

M/35/185
22:59 School

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

24:33

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?

20:45

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

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.

24:59

m/42/5'10"/210

41:20

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.

m/32/6"2/185-israel

20:42

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

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

39:15

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

0:38:32

20:54

Treadmill.

22:45 hilly course.

M/53/181
23:10

Treadmill today:

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

23.47

41:30

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?

Laryngitis.

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.

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

M/17/5'11"/180

so sore from the filthy fifty so only managed 35mins

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.

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.

m.23.175

23:22

5 second PR on this route.

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.

23:50

As Rxd
Treadmill

22:11

Very ugly but new PR by over a minute

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

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

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

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

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.

24:01 road circuit

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

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

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

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.

27:56

30:10

interruptions at intersections ruined the flow...

12.5 laps on a 1/4 mile track.

23:29

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)

21:29 today at lunch.

last month was 21:37

26:51

subbed 30 minutes non-stop ultimate frisbee.

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.

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

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

Personal Best = 23:45

Modified Warm-up

WOD (5k Row)
:21::21

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

Get some, Go again!

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

subbed:

4 miles on elliptical (level 8)

30:43

22/M/5'11/169 lbs

17 Min 58 Seconds
Best time yet!!

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!

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.

27:53 (PR)

Now I want to vomit and die...

Dale, what happened with your calf?

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

28:57

trail run 5k ish 28 sec improvement from last

27m/220/6'4

10 Laps at the Quarry stairs loop:

31:05

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

19:00
:46 slower than 09OCT

Ran on dreadmill, no time to go outside.

28:42 for 3.1 miles

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? ;)

5 Rounds for time of:

12 Push Press 95 lbs
12 Knees to elbows

CF Edmonton

9:45

19:50

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.

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)

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

ER,lunch,run

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

23:25

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

48 / 176

on the tm at 1% grade

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

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

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

time time

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

23:10

Great times everyone! Especially after the 50s!

26:30

Holly - "crash" course is priceless. hahaha

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!

Harpo,

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

25:33 didn't pace myself well

18/m/165

CFWU X 3
Speed bag & Heavy bag work out

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

As rx'd:

23:08

Rowed 5K instead; too many big dogs loose.

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!

As Rx'd

22:29 (PR by 2:18)

m/26/140/5'11"

Allergies + asthma + altitude = 26:29

Ran 5 miles...32:37

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

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

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

5k 26:34

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

9.0mph avg

3 X CFWU

WOD 5k in 24m08s

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

24:04

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

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

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.

m/38/76/205

C2 5K row

19:09

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.

3.0m: 19.19

Hey-

2 mile - 17:44

-K

20:51 - Might have been a little longer.

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#)

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!

24:52

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

24:13 over rolling course

23:25 Rx'd

M/27/6'2"/150

My 2nd Crossfit 5K

last month- 23:12
today- 22:05

Yeah!

Gym's only treadmill was in use.

Substituted elliptical machine: 27:39.

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

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

24:42

M/24/5'9"/175

First time running this far without stopping.

27:27

24:09
times keep getting worse

M/26/5'5"/166

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

21:56

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

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

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.

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.

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

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

24:58

Sub 5k row. 27:44.

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

31:03

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

26/m/72"/180lbs.

21:13

PR.

17.48, 3 miles.
treadmill. PR.

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

DL-350
DB Thrusters-40

6:55

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.

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

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!

M/38/69"/200

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

M/47/66"/135

CFWU

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

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

20:10 at that point.

M/48/6'3"/195

21.03 (new PR)
treadmill

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!

3 mile run
22:26

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

3 miles 19:00

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

24:42 on treadmill.

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

m/37/187/72"

26:15

USMC CFT
294

Row 5K

58/M/202 - 22:23.3

49/F/125 - 23:35

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

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

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.

#220

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

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.

still hate running.

as rx'd on a treadmill: 22:32

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

26.20 (pr) as Rx'd

20/m/5'11"/163

M/47/200

29:34

With sore knee and broken toe.

m/40/76"/240

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

ran 3.00 miles
27:17

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

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.

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

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

C: 250 DU 21:27

BG: 27:50 5K PR!

Treadmill at 1% grade 22:27

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
...........................................................

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

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.

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

23:20

Hmm, not great, 25:29...

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

31/m/196

21:26
3.1 miles on track

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

First time running a 5K
30:16

M/33/5'9"/148

18:32 as Rx'd

CROSSFIT HOLLYWOOD

M/33/5'9"/197

5K- 21:50 as rx'd.

23:17

* a bit longer than 5k
* ran with Thompson

Sprained ankle last week so I used the stationary bike.

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

20:42 as rx'd

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

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.

24:16

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

27/M/150
27:01
Los Angeles

3.25mi in 34:15, treadmill @ 1.5%

last time: 3.3mi in 35min (outside)

m/41/6'0"/192

27:24 on treadmill

26:50 some improvement

26:42

Treadmill

1.0 incline

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

M/42/5'11"/175

24:13 (PR)

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!!!

Outside, 23:46

m/15/143/5'8"

27:03.64

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

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

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

28/6'8"/224

24:50

24/m/175

treadmill 0.2 grade

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

21:13

22:13

m/31/210
24:12

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.

m/23/5'8/174

27:08

I hate our route at HIT Fitness.

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

34/F/5'10"/160

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

26:53

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.

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.

As Rx'd

45:05

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

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

23:58 on hilly course.

PR by 90 seconds doing nothing but X-fit.

Woot.

Had to skip due to hockey injury

24:19 new PR just xfit-ing.

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

25/m/6'1"/170

3.5 mi over hilly terrain.

24:04

26:10

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

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

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

27:05

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

29:00

M/25/154#/5'7"

Subbed 5k Row

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

30 yom, 185 lbs

24:45 as rx'd

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

bw 170

subbed 5K row

21:24

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

row 5 k 20 11

21:43

first time on new course

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

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

23:36

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

26:38

Still working on my downhill POSE technique.

34/m/175

as rx'd treadmill 24:10

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.

4 weeks ago: 32:17

Today: 26:20

WOOHOO

at TCWSH track 23:54

m/31/254

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

33/m/170

5k 27:10 last time 31:40

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!

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

(first time running 5k with fivefingers)

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

37m 5'11" 212lb Ashland, KY

22:13

22:20 5k on a treadmill 1.0 Incline

Mark: OPT WOD

Theresa: rowed 5k - 23:40

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.

20:48

5k
20:48

PR

29.45 last was 32 minutes.

POSE method attempt. need practise but looks promising.

25:15 - developed blister on foot midway through

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

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

25:31

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

26.55; off road @ Padden

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!!

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

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.

27:12

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

RXD 25 minutes

24:53

Treadmill KAF

As rx'd

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

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!

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

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.

24/m/170lbs/70"

slick ice outside, had to run on treadmill this time

5K
22:14

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.

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

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

Monday 091109
Run 5 K

TIME:30 Mins

M/32/144lbs/5'5"

Runs on treadmill 1.5% incline.
25:07

23:03

last times: 23:40, 24:50

23:50 pr

10/09/09- 25:01.09

24:02 outside

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

m/41/169/5'9"

25:28

22:47 on treadmill

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

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

26:48

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!

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

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.

25:49

M/34/70/205

wod as rx'd
32.25

26:10

24.06

M/25/5'9"/195

31:22

(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.

19:40

C-
800 route
21:59

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

@superfitness

treadmilled it..

23:51

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

yesterday 60 min run

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

31.36 road run

Replaced 5K with

2000 m row
1 mile run
250 double under

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

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

Did this workout 11/12/09

Again, sick since Sunday

25:13

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.

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''

CFWU x 3; 8 PUs/#55lbs

treadmill

23:26

3 mile run: 22:01

Took about 30 minutes. Didn't time it.

m/34/6'/175/none

as rx'd
23.58

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

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

30mins

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

7:08

5K Row

18:46 as RxD

Damper set to 5.

Jeff @ home
road route
21:42

As rx'd

25:08

track work

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

5k @ 26:36

28:34

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

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

4 mile "Turkey Run"

28:33

2 minutes off last year's run.

25:18

Ran with the pram for first time.

Run 5K SUB Lifefitness Bike

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

31:00

19:30 as rx'd

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

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

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

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

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

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.

10k outdoors on trail - 45:10

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.

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!

Missed

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

27:47

5k run - indoor track

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

last: 21:04

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

m/29/6'1/195

25 min

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

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.

treadmill 28:25

first mile was 8:34
second mile was 19

m/ 27/ 204/ 74"

12.5 laps around the track, 5000m exactly.

20:47

I HATE RUNNING

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...

30:07

m/40/67"/181#

25:53 (same at last 5k)

row 5k
22:27.5

CFWUx3

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

27:48

Ernest 39/M/61"/165