Dang it!! I rolled my ankle running a 5K on Sunday. Looks like another row!

soft

Yes! Been waiting for that 5K to come around!

CrossFit Women are stunning. Period.

Thanks for these early posts lately!!!!!!!

yea! gonna beat my 19:17 time!

Marketing what?

sweet video

called it

liked the video

oh my!

Run run run run run yeeeeeeeeeeeeewwwwwwwwwwwwwwwwwwwww :D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D:D yay hahaha

Holy Core Batman!!!
Coach is it ok if I triple the distance on this?

SISU!

When are the SISU! Shirts coming out?

Like the early posts too ! Like much more that pic !

I *almost* did this today. Ugh. Running has become a goat, and not my cute adorable one with a capital G.

Cookie- can you run yet? Please kill this for me. Your sister needs you LOL

5k, I will meet you at dawn.

new CF goal is to become a girl in the pics!

All I want for Christmas is to marry a Crossfit Girl!

My friend wants me to do the Death Race in 2011, so I think I'll do this with boots and a 20 lbs vest. Should be interesting in the snow!

crikey, they sure have got you guys tied up in knots over these beauties.

and for good reason!

WU with row and CFWU,
BSx5:135-225-250-250-250

made up Lumberjack 20 WOD:

25:54 as rx'd, treadmill runs

SPx5:115-115-115
Free Standing Barbell Calf Raisex10:135-225-225
Wt PUx6: 1.5pood-1.5pood

Thankful I was able to do this WOD. Heavy heart for the ones who are not.

I found out today, on my way to CF, that my uncle has stage 4 throat cancer and will be going into surgery before Christmas. I lost my mom five years ago to cancer on New Years Eve.

Just another reminder to not take your time here, or your loved ones, for granted.

l,
b
m/33/5'8-1/2"/167

Sweet... Patrick if your reading this it's outside

Not to devalue Mikko's accomplishments, but what happened to the 09 Games' second and third place finishers? Where are the interviews with them?

Can't wait for the entire Mikko documentary!

YESSSSS!!! Thank you!!! Ran a split 10 miles today, but I'll do this tomorrow anyway!! (Sorry Bmack and Carl...:p )

Run strong !!

damn dude, do I have to move to Finland or what?!

did this as a post WOD this afternoon, I had a strange feeling that this WOD was coming...Anyway, i'll do it again tomorrow

did it in 22min15

That video will be a very interesting watch!

Mikko is truely an Elite athlete

Always running in addition to the WODs, and then the 5k pops back up! Nice!

Did about 3.5 miles last night... 5K time was 21:33 (PR). Ah well, another tomorrow. Legs are still a bit sore from last week.

Gorgeous video - beautifully shot, edited...just beautiful everything!

So impressed with how the quality of crossfit videos has changed over the past couple years.

It also goes without saying - beautiful pictures! :)

5k... fivefingers...
first run in 3 months.

21:04

felt good. wasn't tired afterwards.

At last week's CF 101, I asked Coach when the Games footage would be coming out...he kinda shrugged, said he had no idea, and made some comment about artists always dragging their feet on stuff like this. I think Coach was having a bit of fun, b/c I can't imagine he's anything less than delighted with the end product. This looks amazing!

Mikko: "I don't lay on my back (after a WOD) its a sign of being beat." Nice!

-I have said this may times at my gym, and its true. Train how you fight, fight like you train. On the street, you will never see me on my back, why should my training be any different?

this documentary will be so sick, can't wait.

Very cool Journal "article." Thanks CrossFit! From, All of Us who may be a little self-conscious of our broad shoulders and bulging biceps!! :)

www.crossfitchron.com

5K 18:58

Male, 42, 6'1", 190 lbs
7.2 Km 42.15

30/M/5'10"/147 (MTN WARRIOR)

Going for 3.5 Miles under 23 minutes and 50 to a 100 GI Janes 10 minutes after the run. Have a nice run everyone!

SANTI

but there's a blizzard outside!!...

Hmmm 5k run or go to Maui. Think I'll do Maui. It's -35 degrees here in Saskatoon Canada. Running in that cold is out of the question.

I ran 5 miles on sunday so I don't know if I want to run again so close together...for some reason I'm feeling Lynne tomorrow.

Man up, Alex. Sheesh. JK!

And not sure I follow #6. I have found that a lot of athletes I know who have remarkable bodies came from collegiate athletics or prior training. Though, I have met many in addition to them who, with proper CF conditioning and nutrition, have achieved amazing physiques.

Maybe he's saying CF is like any other fitness fad? Not sure but I assure you that CF is legit. Some may adopt more of one aspect that others like CF Football, gymnastics or Oly and gain certain physical appearances from that. But in my eyes and experience, CF can truly transform a person in so many ways.

Excellent photos and video. CrossFit women should be proud of their "broad shoulders and bulging biceps", not self-conscious...we've worked hard enough to earn them!

That video just raised the bar. Now I'm spoiled and I don't want to see anymore unedited garbage! :D

Sweet "Sisu" video, and #6 comment, yes i will buy anything that says CrossFit on it, my main concern is to represent the community and help it in any way i can whether it is buying shirts or participating in events like FGB or Lumberjack 20.

M/17/5'11"/175

Greetings,

4 weeks into crossfit and loving it.

27:15

M 21/6'/157

eww outie...

Back from Level 1 Cert in Italy (and a little holiday); what a perfect welcome back gift!

5km = 20:14

23:53

Fastest since my footinjurie!

24:47
wind against me on the way back

m/44/185

22:47

TM - 223
(M/24/168lbs - 5'7") Krak

3.2mi in 21:43 On a treadmill (my times are always slow on a treadmill)

I just love CrossFit women. Their strength. Their discipline. Their tight bodies. Their developed muscles. Their dedication. Their desire to educate and share the CrossFit lifestyle. How encouraging they are. Their ability to conquer anything that life throws at 'em.

Strength is hot.

I'm so proud of all of my strong pretty sisters!

20:42 Treadmill

m/41/5'6"/145

22:35

Ran in a 5K event on Saturday. New PR in the event 24:21

#48,
Jay, I guess you've never seen an actual outie before. Put your man pants on and enjoy the view. Then maybe you'll see more.

M/42/5'11"/175

26:12

M/34/6'1"/203

29:00 Treadmill

30:19
Felt great. No side aches, no need to rest, as per usual. Good steady pace, right at how I'd run back when I was training on jogging regularly. But then I had to work at it to get this pace. With crossfit, it just comes naturally.

YAY!

Spider Chick- Well put. I'm also so happy for what crossfit has done for me and all other women. It's so empowering.

19:24

28/6'8"/223

25:52

haha this is funny, cause we had our section PT and it was a 5K ruck march, its awesome doing the daily crossfit without even getting on the site

~3.3 mi 33:37 no side aches which is more than i can say the last time i ran it in Sept, i wasnt winded but i didnt really push.

d'oh.... going to sub real shoveling :D

How 'bout some male beauty as well? :)

I have a finnish female friend who has an old beaten-up sweatshirt from the 70's with SISU written across the cheast.. i offered her $200 for it a year ago, but she refused... now i will offer her 500!!
Mikko Salo rules, respect from Sweden

21:33

Time to start chasing 21:00

bw 170

last time
subbed 5K row
21:24

this time subbed front squats
160x5
180x5
205x8

M/24/155/5'6"
rx'd 20:17
coming off a cold

after many many many steps backward on the 5K, i finally see a step forward. although i missed yesterday's core buster, so i'm sure that helped.

25:54

I have a quick question, and would appreciate any advice. On the shoulder day sp 5x1, pp 5x3, pj 5x5, I have trouble catching the pj weight, and usually have to drop the bar after each rep, clear some weight, clean it back up to the rack and start over to get each successive rep. Just curious if that is what is intended, or how someone would string together a set of 5 reps?

Thanks in advance for any insight here.

m/33/6'4"/217#

Subbed 5k row
19:06

Slacked on the first 500 meters, thinking this was going to be awful, then picked it up after that. Felt great, think I could shave at least another minute off this.

Third day of CrossFit..

5K..36:50

Ok, so it was more of a slow jog than a run, but its the first time Ive run that distance since HighSchool JROTC 10 years ago...so definantly happy with the fact that finished!!!

* NO MORE VIRTUAL SHOVELING *

here in quebec, I ran in 2 and a half inches of fresh powder. There is 4 more inches to come.

Ran in 25min12 in fluffy snow

Evening workout ( shoveling the driveway)

26:15 Treadmill

okay, awesome video as usual with CrossFit, but seriously guys... "coming soon" is all I ever seem to find when asking when these movies are finished. "coming soon" is not a hint. does ANYONE have any intel? Ive done all the recon on this and still came up nil... help?

Sisu -
This looks really good.

Just wanted to share a quick story from yesterday. We had 5 prisoners escape from prison, four were caught after a short car chase. The fifth who commited the attempt murder on the guard (currently on life support) fled on foot into the thick woods of Michigan. Myself who is a dog handler and my back up who is a swat member (both dedicated CF'ers) started the track which travelled through partially frozen swamps, (over the knee) thick woods and rugged terrain. We tracked the suspect down, dog locating him under thick swamp grass. The track was long. Thanks to CF and the functional movements we had plenty of gas for a fight at the end. The track seemed more like a warm up. Been at CF for 2 years now and just wanted to thank the CF cummunity and coach for the service they Provide.

M/6'0/200/39

M/46/150

800m (2:47)

20 x 40m (all under 5 sec)

rest 5 mins

20 x 40m (all under 5 sec)

I think anaerobic training is much better when it comes to running (-:

#80
A true success story. Awesome to hear you kept civilians safe through this awesome workout regime! Thanks for serving in the Law Enforcement sector and stay dangerous out there brother

#74... Great Job (Dan M.) that's impressive

as for me... did a 4.2 mile run (bc that just happens to be how long my favorite trek is.)

3 mile mark - 20:30
3.2 mile mark - 21:30
finish - 28:58

I need to start supplementing more runs along with W.O.D.'s... my pr for this course is around 26:30 min.

missed monday sub:

power clean w/jerk 1-1-1-1-1-1-1

135-185-195-200-205(f)-205-205(f)

run 5k

made the run alot harder and put a hurtin on my back.

5k- 21:42

10 rounds, 30 sec pull ups 30 sec rest

20-15-12-12-12-11-13-12-12-12

total: 131

Bur. WU.

3 rds of: Run 800m, 135 pound Power cleans, 21 reps. 26:39.

3x1 Deadlift: 315lbs, 335, 355
3x1 Wtd PullUps: 55lbs, 65lbs, 75lbs
Ab roller: 2x15
Neck Harness front/back: 3x10, 35lbs;

Stretch

M/37/5'10"/194

28:15

Way slower than PR, but I'm also 14lbs heavier now!

~Never Quit!

2009-12-09 - 20:52 (work/TM)
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)

31/m/5'11"/200

Ran for 30 min. had to stop several times to stretch out my lower back that was cramping. Ran about 6k in that 30 min. Did it on a treadmill. It is windy and cold in St. Louis

f/40/171/5'11"

5k in an Ottawa blizzard. Can't say it was a quick one. 29:45. Running with our dog is so much better when it's cold out. She doesn't overheat and has to keep moving to stay warm.

Linds, I like my developed traps ;)). I envy the power of your broad shoulders and nice guns!!

31:50 (new PR)
m/48/73"/190

27YOM/5'10"/175

5k
28:55

Haven't ran in a long time. At 3 m I still passed the PFT. Am very happy with that, but will do better next time.

20:50 ON TREADMILL

...I HATE 5K RUN...

:-(

24/m/170lbs/70"

5k
22:23

10k eliptical 21:54

As rx'd

26:35

cheeks -- hope your fellow officer pulls through.

next CF video? Fran w/ tased inmates :p

25:25 - could have done better, i know to push myself more in the beginning.
gonna go knock out some handstand push-ups, weighted push-ups, and KB work (TGUs, swings). Love it.

m/33/5'10"/185
Embarrassing to post this one. My right calf cramped at the 2nd mile and had to walk the rest.
39:59

23:10 in Fairbanks

38M/5'10"/169#

Run 3.48 miles: 21:15.

Off PR by 0:51. Runs on outside road course (51F, 46F wind chill) slightly over 5k (consistent w/past runs).

Had to squeeze this in during my lunch break to avoid the snow storm that is supposed to roll in later this afternoon. Sky opened up with a fierce downpour of rain about 5 min after I came back into the house. So I timed this perfectly. I think I could have scored a new PR if, I didn't have to use the first half of the run as a w/u. But, I'm just glad I didn't have to do it in a blizzard. :)

Thanks Nick T. and Brendan.

23:33/as rx'd
m/6'0/200/39

Speed bag and heavy bag, 5 rounds no breaks
m/52/218

M/35/175

23:34 on treadmill...

33/m/165

ran 3.2 miles in 26:36 last time 27:40

treadmill 1% grade

28:41 Turtle Time. I should run 2 miles-get breathing under control and THEN start timing my 5K.

CFWU- 3 rounds of 15 air squats, unanchored sit ups, lat stretch/band pull from PT. 2 rounds of 5 Left arm pull ups.

Love the snow day here in CT!

#94 Wish I could post a 20:50 and say I "hate to run"!!!

41/m/176cm/73kg

23:32 (last time 24:18, PR 21:42)

Made up the lumberjack workout from Saturday, with massive scalings:

400m
Active warmup
20 DLs - 155#
20 KB swings - 26# (heaviest we have)
400m
20 OH Squats - 55#
20 burpees
400m
20 pull-ups (all bodyweight...a huge victory for me)
20 box jumps (@ 20")
400 m

Gave out on the dumbbell squat cleans...couldn't get the form together, and was too tired to work it too hard. Instead of injuring myself, quit while I was ahead-ish. About 45 minutes, total. Yikes...this one was a beast!

24:54
1st time on treadmill (0.5 incline)
Slower than normal run

21:21 treadmill

today was 21,18,15,12,9 of thrusters, sdlhp and lunges with a light 25lbs
rolled the back over the foam roller which helped a LOT after the tightening from the worokout

25:09

as Rx'd

KBL Warm-Up

WOD (5K Row)
:21::45

::20 slower than last time. Hands got too slippery & stoppped to wipe the handle off so it wouldn't slip out again.

Get some, Go again!

RX'd 22:38

Can we suspend gym memberships of people who use the squat rack to do bicep curls?

I wanted to do deadlifts today (I sort of lag behind the WoDs), and a guy decided to use the only squat rack in my gym to do bicep curls. The worst part: he did 4 sets in 20 minutes! I told myself, "he can't possibly take that long to do curls... I'll just wait." 20 minutes, 4 sets, and a ton of posing later... I finally got to do my deadlifts.

Phew... sorry for venting. I was just upset that I should have gotten home 20 minutes earlier.

Ran 2.5K in 10:47 and stopped, my right foot was numb on the lateral side??? After a few minutes of walking around it felt better. Was a pretty good pace for me too WTF?!?!?

21:55 in berkeley, ca

39 degrees with wind chill

my midline was DYING from yesterday's GHDs and back extensions

Run 5K

Time: a depressing 27:39
I don't know what happened. It didn't feel bad, besides some lower back pain which is my arthritus, it felt pretty good. I was running hard, and hit my hills hard. I was suprised and discusted with my time. I had run better 5k's with a hangover.

CFWU x 2

As rx'd 28:39.

Not a PR by any stretch of imagination. Not sure when running became a weakness, but this time clearly needs work.

rowed 5k 22:23

Mr. Salo doesn't look like a sisu...sorry couldn't help it. Please don't come and find me.

Did this in 32.45 not amazing but not too bad for a fat lad!

Doc's orders - no running (both knees have been reconstructed, lost most of the cartilage in my L knee...just problematic really), so:

5000m Row - 21:20.1
1000 splits:
5:00.7 (stopped to adjust feet straps)
4:18.4
4:08.8
4:02.7
3:49.5

Clearly I did not warm-up properly!

sucked major wind for some reason, did on elliptical w/ resistance (may be why) at 29:30 after yesterdays core workout (kick ass by the way)

as rx'd

M/42/225#/6

33:05 min

48 / 175

as rx'd on the mill at 1% grade

29:00

First 5k in 23min, ran total 7k.

25-40mph wind, 15 degrees, snowing. Good times.

#17 Pony - I can run, but I'm not supposed to be yet. Me and the 5k will have to meet another day :( GET IT!!
What gorgeous pics of CF women!!! Oh how I *wish* i had a body like that! *sigh*....

Blizzard = 5k on treadmill at 2.0 incline....lame I know, gotta love winter in Minnesota

M/35/72"/244

28:03

Cramped up in my right calf at the 4k mark and had to slow way down. Spent much of the run focusing just on form, ensuring I get the right biomechanics down. I found that the better my form got, the faster I could run with less exertion.

US Army Chaplain, Fort Richardson, Alaska

25:13
Not a big fan of running but need to get into it more.

Tried to tack this one onto yesterday's WOD. Ah...yeah...that wasn't happening. Ran/walked/sprinted for a mile instead.

27:40

Ran on the treadmill. Overdid the first mile and had to stop and walk several times over the rest. Never again on the treadmill!! I'll pick a different cardio activity next time the weather's bad and this one comes up.

M/24/5'11''/200

Row 5k ILO Run 5k

18:25.7 (PR)

subbed 1 1/2 hours of snow shoveling

28:26

As Rx'ed

f/21/5'4/155
I like #81s workout a lot. im trying to lean out and maintain speed, so im going to try it out

5K
20:38

21:56 on a local track - PR!

WOD - 21:15 (12 seconds slower than CFPR in Sept.)

22:50 treadmill 1%

Did the Lumberjack 20 today because I ran 7.5 mi. a couple days ago.

M/22/167#/72"

Had to scale in order to avoid injury. DL 275lbs x20 was not going to happen...

20 Deadlifts (225lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time: 37:14

Getting back into Crossfit after baby #3. 2 minutes faster than 2.5 weeks ago!

19/m/164#

WOOT!!!

5K
19:47 on treadmill

as rx'd (on treadmill) 22:11

Did 20:55, which was a PR, and on a pretty rough track (three uphills and only one down). Pretty happy about that one. :)

5k row, 17:31. This is my fastest time since turning 40, by a nice solid 15 seconds.

Cash out: 2 rounds bench press 5 reps 135, 10 situps, 10 pullups; 3 rounds incline bench press 4 reps 135, 10 pullups.

thanks to the snow here in new york had to row
6000m row - 24:45 pr since the last time i rowed 6000m

My CF goal is to get a CF girl...

Oh yeah my 5K time... 23:55......Need to push harder next time!!!!

DJ (#114)

A friend of mine who rows at int'l level told me a neat trick to avoind hands slipping on the C2:

Get a small towel and wrap it around the handle - something like a bar matt works well as it's just longer than the handle and not too wide. That should stop your hands slipping when they get sweaty and also alleviate the chance of blisters too.

Happy workouts!

F/35/5'2"/125

Foot hurts too much for running...did elliptical instead.

Pentagon gym

on a treadmill as it is 3deg outside......27:30
def need to run more!!ha,ha

3 mile run:

22:21 12/09/2009
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

Bur. WU.

1000M row, 21/15/9 of GHD SU, Back Ext. 6:36.

ATG Squat: 3x1, 275
Stiff Leg Deads: 3x1, 275
COC Grippers: Sx15, #1x10, #1.5x6, #2x3 - all full range/closed

Stretch

Kamper, that's hauling! Nice work.

18:30 (pr) Left me wiped!

CFWU x 3, NO pullups, some HSPUs instead

24:18 and that slow punky time left me wiped! LOL

house course

25:43

M/47/5-11/200

28:02

I hate running, so this is always my toughest WOD.

11/30: 18.25

22:14, better than the last few. Had to stop and blow my nose a few times due to the frigid 45 degree temp. Did I mention the high today in beautiful AZ is a cold 60? :)

Run 5K
Time :- 17:51 mins
Wet, windy and hilly but I still enjoyed it (weight lifting isn't my strong point) :-) Need to attack this one on the track one sunny day (around about July/August).

Magic Fun.

Thanks dan m! Yeah, I have been paying very little attention to rowing lately, yet I have noticed the times dropping whenever I do. Must be something to this IWCABTAMD crossfit stuff after all.

2 x 400m 1:27 and 1:35

then 5 mile bike TT

at 12:45 HR to 162.

37 M 6' 165#

5K on treadmill
25:24

too cold to run
did old CF wod - Nov07
for time:
1K row,25 DU's,750m row,50 DU's,500m row,100 DU's
10:54

26:36

34 yom 225 bwt

did diane instead today
21-15-9 of
225 deadlift
hspu's to a foam pad (3.5 inches)
time: 5:15 pr by 11 seconds

will hit the 5k later!

Paul 31/6'0/180
24:25 - best time ever

12 laps around Farm Project
Approx 3 miles
22.27

#143 Miska
Did you have to catch a taxi home?

25:23, row

On the treadmill due to snow - power went out right around 1.7 miles... these new treadmills stop fast!

I was on pace for about a 22:15.

26/m/182/68"

31 yom
127lbs
30:01
Next time set treadmill at 6.3 to start.

No able to get to the gym tonight, the joy of having 3 kids and a mum just out of hospital. Soooo sad no 5k for me.

No fun

32/M/190

as rx'd - 25:40

Not even close to my PR and not even trying for it, not feeling myself lately.

However I did come to the realization that a 5K is not 3.2 miles which means my PR is probably 40 seconds better than I thought.

Looks like my new goal is a 22:30

Well, My Ipod said I ran the 5K in 24:29, but I think there was a malfunction somewhere. I hit my halfway point at the same halfway point the Ipod always tells me for the 5k, but when I got to where I started (and should have been the end), The Ipod said I still had 440 meters to go! The Nike+ feature of the Ipod is essentially a pedometer I think and it was VERY windy, so maybe the change in stride through it off on my way back against the wind... I may be reaching...LOL...

Either way, 24:29 I guess!

CG E-City CrossFit
Leary
24:30

m/191/6'

cfwu x 1

WOD 5k run sub 5k row 22:31

subbed 250 DU for time:

C: 10:13, I feel I have graduated from DU school! I consistently got 15 in a row, good thing this was the last main page wod b4 going to catalyst for ~ 4 months.

BG: Did his bumper certification today so shoulders were gassed, 150 DU 14:53

See you in May, main page!

sub'd 5km row due to ongoing knee dramas post long and slow running

19.15.

17 seconds down on PR but given I've been massively drinking and eating recently due to boys weekend and business silly season, I'm OK with this.

goal is to go sub 18.40 in 2010

in awe of Mikko Salo and his 17 minute 5km row

20:41
heels hurt
wet slushy roads

off road snow 5k.... sounded like a good idea... felt like a bad idea... didnt time this one

Sean #147- Good idea bro. Thanks

I ran 4.78 mi (7.69 km) the other day instead of CFing so I guess I'm even.

I ran at 8:04 which would put a 5K between 23:00-25:00

M 175 33 6'

25min.

f/28/5'6"/123

5K 25:15

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 some negatives
Row 500M

Subbed row 5K due to snow: 19:34 PR
Foam roll after
Compared to 091009: 20:33
Compared to 090408: 20:08 previous PR

31:04

Fighting an asthma attack from the cold air most of the way. Next time remember to stop and use my inhaler when it hits, despite stopping, I should get a better time that way.

Stuck on tread again; -15 and flurries.

25:50 (5 sec slower than last time)

17:10= my 5k run babie!!!

23:27

58/M/203 - Did yesterday's WOD today. See results there.

rowed 5K

20:42

m/22/195/6'1''
21:40
38 seconds slower than last month

28:37

Haven't exercised much at all in the last month, school and illness hit hard. With that in mind, this is quite a good time for me!

26:24

The Hard Routine: -24 C with -32 C windchill. Path is starting to ice up, didn't use my ice spikes but will need to use next time around. Traffic was a little heavier than usual on street crossings today. Run felt better than time.

29/6'1"/210

barefoot fivefingers
25:45 treadmill
1% incline

and I have 2 superfluous nipples which makes it so much harder!

Learn.

27.10
26.36 last time
(weight vest 3x200,400, 600m this morning)

Good run; thanks coach!
Time: 24:39

27:26

2min+ faster than last time, best is 24min and change.

I was at 14:30 at my turnaround, so I'm happy with the negative split. Chose a rolling route up the East edge of Central Park. Run felt pretty good, but overall I'm still a big slow bastard. POSE is feeling much for natural.

I didnt even run the 5k. I am working my Pose Running Skills because I havent ran in like 3 years for any type of training. Instead I did:

20 Kettlebells Swings (1.5)
10 Burpees

5 ROUNDS FOR TIME: 8:56

Tis all I could do

As rx'd 20:12

Documentary? Why?

M/25/152#/5'7"

Subbed 5k Row

Time: 23:31 (best last time by 6 seconds, missed PR by 2:16)

One mile. 7:17

30 seconds over my PR from last year. Cold and painful. Soquel High School.

M/63/197- I knew my Run 5K in 38:04 sucked, but after I saw some of the other posted times.....it REALLY sucks. I'd blame it on the cold air--but it's still above freezing. Rats, I've used up all my excuses!!~!~!

25.19 as Rx'd (pr)

20/m/5'11"/168

21:35

Subbed 5K Row 18:33
PR by 19 seconds. Happy with this, all I wanted to do was beat my last time. Pace was usually about 1:52, slipped to 2:00 once or twice, and was 1:47 a few times. Last 500 was around 1:45.

Damper was set at 4 again, felt good, maybe go to 4.5 next time? Thanks to everyone at the gym for pushing me.

It still sucked as much as last time, but had a good push.

21:29 as RxD

Not even close to a PR.

24:50 on track

58 y.o. 5'10, 151lb

Ran 6 miles. Last Three 20:14, total time 44:18

DL 340x3, 365 fail; run 1600m 7.09, 2 min transition, row 3400m 13.40

Sorry, I wimped out on the WOD. I did Cindy instead. 7 rounds (PR)I know that sounds lame, but I started some CF about 3 weeks ago and Cindy was the WOD.
22 m 6' 187lbs

22:28 pr

m/22/180/5'10
CFWU
25:46 w/hills

Never timed a 5k run before so 27:34 is a PR!

BTW, what a bunch of run-haters. You should be able to run every day.

m/31/220

22:45

CFWU x3

23:40

2 min off pr from thanksgiving. guess doing the lumberjack 20 on monday and yesterday's monstrocity took its toll.

M26/6'0" 188lbs

20:21 treadmill. First 5k test in the last 3 mos - lost 17 lbs ins that span. Way faster than previous PR. going to go sub-20 next time.

28:38

I was really hoping to do better...that is pretty much exactly my time from a month ago...now it is 30 degrees here with 40 mph winds but that's no excuse...I felt much better then I did last time I just couldn't get 100% effort...stopped running twice...it sucked

M/29/5'8" 185lbs

31:00 treadmill. PR b/c I've never timed a 5k before. Shooting for 29:00 next time. #220, congrats on the new PR, the sub-20 would be sweet

@Thatcher: took the bike after the sauna. ^^

31:25 treadmill at 6.2mph

M/34/165
20:50

m/19/145lbs

17:17 - PR!

26:25.57 12.9.09

28:30

M/26

Some of these times are really great....I'm pretty slow. Gotta get this down to 29.00 in a week.

Ran a 31.43 today. You guys running sub 6.00 miles are fast!

21:40

m/20/170 day 40

3 mi cold, windy, hilly run

24:59

trying to jump back into crossfit. sore from recent work outs. mix of run and walk. 35 min.

30:55

25:46 on treadmill

Missed PR by 3 seconds because my math skills disappear when I'm doing WODs so I set the speed too low.

Run/Power Clean WOD, details there. 23:17

12/9/09: 24:56
11/9/09: 27:27

did 3.5 because it was easier than stopping .3 mi from my starting pt. 26.58

27:35 on treadmill. Fastest I have ever ran it but this was the first time that I pushed myself because I know I will have to try and up it next time the 5K comes up

30/M/5'10"/147 (MTN WARRIOR)

RAN 3.5 MILES TIME WAS 24:30 (PR) then did 1 muscle-up and 50 GI Janes, after that did 20 minutes of ab exercises.

SANTI

24:37

27/M/5'11"/230 lbs

Did it in 21min 18 sec
not bad for a fat guy

m/29/155/5'8"

26:44 (PR by 2 minutes)

Army Para EPL:
4 miles, Max Strict Chin-ups (dead hang to chin above bar), Consecutive Max Sit ups in 2 min (w/ feet held)& Consecutive Max Push ups in 2 min

30:00 for 4 miles, 21 CU, 65 SU, 55 Pushups... in the cold with blowing snow.

m/40/76"/239

For those that don't believe CF/CFE works, I want to testify.

I started CF/CFE in July and ran a 5k time trial on 8/19 in 25:55 (8:21/mi.) at the local track. I have done base CF from the main page on a 3:1 cycle and stayed as true to the schedule as I could with CFE thrown in using the ultra distances. I have done 17 CFE WODs in the four months since the time trial. I ran the 5k WOD tonight at the same track in a new PR of 24:43 (7:54/mi.) which is an improvement of 1:12 overall/27 seconds per mile/7 seconds per lap.

I attribute the gain in time to three major factors: learning how hard I can push myself, learning more efficient running technique, and a significant increase in strength and endurance. Thank you Crossfit.

As rx'd
24.12
PR by over a minute

Then did 3 rounds of cfwu as a "cooldown"

M/44/178/5'9"
Row 5K - 21:57

39/m/200
3 miles marked course at LAAFB
23:49
not bad for not running for a while.
The thick air helps!

bodyfat check 11% today. cool...

CFWU

one round

situps on steep decline

WOD

one mile - 10:12.

Awful, yes, but i was exhausted.

man that video is a good one.

19:35. Lungs were on fire from cold air in California. No joke

last time 22:35, aimed for sub 22 min and finished 22:00 on the dot :-) so pr again :-)

21:19

M/25/5'9"/180-185

"5K RUN"

Time: 20:09

Uuuhhh!! So close to sub 20 mins....next time!

REST WHEN YOURE DEAD!!!

Oh yeah I forgot, I ran outside. 46 degrees and raining but actually wasnt that bad.

22:49
sub'd row for run

Being on the other side of the world and not freezing doesnt seem to bad!

20 degrees C, nice road, 600m turn arounds.
21:17min 5k

Run 5K

TIME: 30 Mins

20:53 treadmill

35yom / 206lbs

Run 5k

4k in 26:46

One of my worst performances...I need to remember to empty my bladder before I begin. Also, need to rock better underwear and cover the display if I'm going to run on the treadmill. Or I could just run outside.

21:15. Last time: 22:00. Thought it was going to be slower given wind and traffic, but I guess I went balls out.

subbed 100 pullups, pushups, situps, squats in 22min

29.18 @ 2.57 miles. I thought it was 5k, but then I used mapmyrun.com and it was a bit shorter then i thought.

23:28
-30
almost get run over at a crosswalk
5 extra lbs of clothing just to stay warm
Love it!!

Did a row instead

5k

24:13

forearms were sore during the row.

25/135/m/5'5

24:40

not at all pleased with my time, since i was shooting for as close to 21 min as i could get. well, i guess that's what i get for not doing very much running lately and not drinking enough water before running.

M/44/6'0"/175
Rowed this Sunday morning on the C2. 21:59.7 Not a personal best but getting closer....

19:44

#264 Raj, try loosening your grip on the bar next time. Sore forearms is a sign you are gripping to tightly.

28:43 bad time

3k in 16:19. Damn shin splints.

5k 29:51 . . . slow poke

29:04

Run 5K

M/26/6'/170lb

5K in 28:30 on a treadmill at 1% incline without stopping.

(This is the 1st time I've ran this distance without stopping in a very long time).

23:44

5k run on the beach. Ran a comfortable pace with no timer.
Semper Fi!

5K - 26:54

It was pretty windy... not pleased with my time but I kept a steady pace and I've never done a 5K run before.

As rx'd

23:12

25:00

treadmill 1%

treadmill, no incline
22:07

21m31s pr

m/27/180--17:02 anybody know who that picture is of? thought jolie at first, but now see thats wrong.

Knee no longer allows running:
5 minutes of TGU'(16Kg)
Walk 3.45 miles in 48 minutes.

Anyone have an opinion about stem cell repair of a torn meniscus?

23:50
WTF
3 min slower,

M/26/75"/168lb

24:18

m/23/160/5'7"

Rx'd 22:30

M/32/6'3"/203

21:01 on the road
Previous:
23:02 on the road
21:59 on the road
21:08 on the track
21:40 on treadmill
22:15 on the road

20:07

M/33/6'1"/197

daniel and i ran 5k in 21:25. It was 25 degrees outside with 40 mph winds. not bad considering all the clothes i had on. I just pushed through the wind when running against it and gave it all i had with the wind at my back. gotta love ohio weather.

33/f

30:28 (fastest 5k since having my little girl 10 1/2 months ago)

m/25/160/5'6"
Hilly course:
22:17-18 seconds off my best on the same...closest I have come to that in a long time. I need more consistency.

outside, mostly flat surface
9k
39:58

m/38/250

To cold to run outside (14) ran on tredmill 1% grade

32:30

19:20
plus :20 from 11/9, plus 1:06 from 10/10.

Treadmill at midnight after work. 30:05 Still need to lose about 20 pounds before April. First longish run in a while.

m/15/145/5'8"

26 minutes. Cold and windy wanted to get it done fast so I did.

m/37/186/72"
23:19

Did interval running for 20 minutes

Outside, hills:

21:55

30/m/71"/186#/Camp Taji, Iraq

CFWU x3

22:07

Yay! 18:02 5k fastest yet.

Done Dec 9 8PM
Usual road route
24:55

23:33 (PR)

M/42/71.5"/165

Fought wind, rain, two hills, muddy trails, after dark.

RX´d
23:02

As rxd: 8:36/17:25.

22:48 (treadmill)

23:49

PR by ten seconds. Pretty happy with that considering the frigid weather and hilly course.

5k row
26:52 - better than last time but definitely needs improvement!!!!

1% on tm

27:42
previous 29:49
pr 27:14

3 mile run
22:58
then
75 Sits
30 Pull ups

m/40/169/5'9"

25:58

25:04

Time was very slow. Ran 1 day late due to 9 degree weather. Ran it in 22 degree weather with snow and ice on roads and sidewalks.

last time:
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

this time:
did 3.0 miles in 0.75 mile segments. didn't record time, but it was in mph: 7.5-7.4-7.3-7.2! in my VFFs. i got all distance!! next step is working toward getting all distance in fewer sprints/rests between and get all 5k in one shot

28:21

24:37

2miles

on treadmill - 25 mins

Theresa: rowed 5k 23:18 (last time - 23:40)

Mark: OPT WOD

Wk2 Day1 of adv5x5:
BSx5:135-225-315-315-315-315
BPx5/Rowx5:135/135-155/155-175/165-200/190-220/210

5K
23:03 (11:59 split) on treadmill

1st mile at 165 bpm
2nd at 175
3rd at 180-185, 8.5mph

later,
b
m/33/5'8-1/2"/167

23:17 felt slow. I'm not sure when I transitioned from love to run, hate to lift, to the exact oppisite, but I'm there!

4 Rounds (both left and right side equals one round)

21:43

1 pood KB

5 single arm swings
5 cleans
5 snatches
5 circular cleans
5 clean and jerk
10 reverse lunge with KB
10 situps with KB

19:10

24:09

m/31/210
23:15(PR)

Brad
25:56

ran this 12/12/09
24:22 PR
previous PR was 24:54

26:41

3 miles = 25:34

Estimated 5K time = 26:09
(with an addition of 35 seconds to the 3 mile time)

PR on 090720 = 23:59

swedesboro loop w/ stinker & miyagi

26:59

25:43 5k

25:00 5k

m/22/160lbs

M/25/5'9"/195

28:39

row 5k
21:52.9

31/m/5'10"/210

Did a 6 mile run. The 5k split was 27:00. The 6 mile run was 53:43.

24:04

Wanted a sub 24 bad. KAF

outside in the cold

24:22

Sunday - I did the Wed WOD - run 5k. And then I attempted the Friday WOD.
1.5 mile warmup
5k (3 mile) run Joe - 27:20
Melissa - 27:50
Ran a negative split, first 1.5 miles was 14:30

As Rx'd:
23:50

PR by 30 seconds :)

M/23/160

22:24

M/32/160 6'1

34:36
pr is 25:15

24:37

@ work, Row 5K, 20:45, 2 second PR

24:15

R.H. run - stopped twice

27:30
Gettys 5k

5K
1000 m Row
100 pull ups
30:02

As rx'd 37:50

d
@ 29'S

ROW 5K 22:24
+ 100 SITUPS
+ 50 PULLUPS

I had to work so no run,

son - m/15/225 1st 5k 30:09.

He was very pumped and got thru without anyone to push him to finish.

m/31/6/205

25:45 in town. About 30 seconds slower than PR.

m/22/5'6''/160

19:05. Tryin to break 19!

20 laps at the 250m track near home.
(quite slippery in finvefingers)

time: 20'04

indoor climbing

Time: 21:21. Last time 21:09 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.

Took it easy due to knee pain and split the distance into smaller chunks.

Around 30 mins total.

29 min
hams tight

5K Hill Course - 26:38
M/48/193#/72"

5k run - indoor track

21:41 (splits: 7:08, 7:09, 6:46 + :38)

last: 20:38 - sprained ankle is still healing

22:20 outside...cold

Run: 5k
22:56
PB by 0:28.

m/36/5'9/176

No CFWU. Just jogged to WU. A little pose work.
24:25
Better job pushing on 9's. Need to do better on 7&8's. More forward lean, deep breaths.
11/9: 24:37
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

22:54 @ 8.1 plus sprint finish, need to push more.

last times: 23:03, 23:40, 24:50

23.m.137.65"

as rx'd
*rowed 6.25k instead
30:15(PR)

Last Time (Treadmill):
30:00 @8.6

Last Time (Street PR):
28:06

Last Time (Treadmill PR):
21.27? @8.6 for 2.90 miles the rest 11

Last Time (Lot PR):
24:3x

Run 5K SUB Life Fitness Bike

30:00 (10.8 miles)

29:13

27:22

Ran at incline village
20', distance ~3.5km on ice, etc.

M/20/5'10/128

did 5K row instead because of knee

23:15 - PR! by 57 seconds

24:15 (on treadmill)

:30 better than last time, but still :30 over PR. was on pace for 22:00 ... 14:00 for first 2 miles. gotta push through urge to take a break after 2 miles.

ran inside equivalent (based on my scientific calculations, high resistance) on elliptical (???) whatever...
19:30

i'm sure this equates to a PR

performed on 091220

44 yom 203 lbs.

Used to running outdoors

First time 5K ever on a treadmill, crappy time!

36:02

equivalent to the first one when I started Crossfit.

m/42/6'/155 12-29-09
L-foot injury - did subs
1:30 intervals, 4 sets each. set watch for 1:40 for transitions.
44# KB swgs, Russian style
26# wgted 24" box steps
bar sumo dead lift high pull
24" box jumps
need to adjust. maybe drop sdlhp. had to stop watch and rest during swgs
27:08

32:20
Ran on track 12 laps. Had to walk some. Right calf was locking up.

Snow run on trails...
4.74 mi. @ 9:48 pace.

http://connect.garmin.com/activity/21726866

2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
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)

26:00 (treadmill)

2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
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)

2010-01-21 - 20:25 (work)after WOD max effort
2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
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)

2010-02-09 = 20:18 (work)after wod felt good
2010-01-21 - 20:25 (work)after WOD max effort
2010-01-15 - 20:37 (work)Rest Day
2010-01-13 - 20:52 (work)after WOD felt good
2009-12-09 - 20:52 (work)
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)

25:48 smoked

ran ~ 1.6 miles

12:23 (PR is 12:18)

34.12

20:28! PR