December 9, 2009

Wednesday 091209

Run 5K

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Beauty in Strength - The CrossFit Journal.


"Sisu" - Trailer for the upcoming Mikko Salo Documentary - video [wmv] [mov]

Posted by lauren at December 9, 2009 5:00 PM
Comments

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

Comment #1 - Posted by: Scott L 38 5'-10" 194lb at December 8, 2009 5:02 PM

soft

Comment #2 - Posted by: joe.m at December 8, 2009 5:04 PM

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

Comment #3 - Posted by: Kelli B. at December 8, 2009 5:04 PM

CrossFit Women are stunning. Period.

Comment #4 - Posted by: Sakura at December 8, 2009 5:06 PM

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

Comment #5 - Posted by: gs at December 8, 2009 5:06 PM

yea! gonna beat my 19:17 time!

Comment #6 - Posted by: nathaniel 15/5'10/137 at December 8, 2009 5:10 PM

Marketing what?

Comment #7 - Posted by: grotts at December 8, 2009 5:13 PM

sweet video

Comment #8 - Posted by: joe at December 8, 2009 5:13 PM

called it

Comment #9 - Posted by: Gabriel.Wright at December 8, 2009 5:15 PM

liked the video

Comment #10 - Posted by: mikey j at December 8, 2009 5:18 PM

oh my!

Comment #11 - Posted by: joel Raines at December 8, 2009 5:19 PM

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

Comment #12 - Posted by: William Stormont at December 8, 2009 5:22 PM

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

Comment #13 - Posted by: luke at December 8, 2009 5:37 PM

SISU!

Comment #14 - Posted by: Carlos P. at December 8, 2009 5:39 PM

When are the SISU! Shirts coming out?

Comment #15 - Posted by: Carlos P. at December 8, 2009 5:41 PM

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

Comment #16 - Posted by: Tou/m/31/5'8''/182 at December 8, 2009 5:42 PM

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.

Comment #17 - Posted by: Strong Lil Pony! at December 8, 2009 5:46 PM

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

Comment #18 - Posted by: dinzy at December 8, 2009 6:01 PM

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

Comment #19 - Posted by: Tim Carr at December 8, 2009 6:05 PM

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!

Comment #20 - Posted by: TJ Miller at December 8, 2009 6:16 PM

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

and for good reason!

Comment #21 - Posted by: atom at December 8, 2009 6:18 PM

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

Comment #22 - Posted by: brian p at December 8, 2009 6:20 PM

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

Comment #23 - Posted by: John at December 8, 2009 6:23 PM

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

Comment #24 - Posted by: Archon at December 8, 2009 6:37 PM

Can't wait for the entire Mikko documentary!

Comment #25 - Posted by: Dustin C at December 8, 2009 6:37 PM

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

Run strong !!

Comment #26 - Posted by: shariSantaCruz at December 8, 2009 6:39 PM

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

Comment #27 - Posted by: phil at December 8, 2009 6:42 PM

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

Comment #28 - Posted by: 11381/29/m/5'7/155 at December 8, 2009 6:43 PM

That video will be a very interesting watch!

Mikko is truely an Elite athlete

Comment #29 - Posted by: Daz - CF Newcastle at December 8, 2009 7:01 PM

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.

Comment #30 - Posted by: Slav 22/m/5'8"/150 at December 8, 2009 7:02 PM

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! :)

Comment #31 - Posted by: Kath at December 8, 2009 7:10 PM

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

21:04

felt good. wasn't tired afterwards.

Comment #32 - Posted by: mackey at December 8, 2009 7:20 PM

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!

Comment #33 - Posted by: Joe at December 8, 2009 7:34 PM

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?

Comment #34 - Posted by: Greg/M2 at December 8, 2009 7:49 PM

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

Comment #35 - Posted by: mike at December 8, 2009 7:57 PM

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

Comment #36 - Posted by: Lindsey Smith at December 8, 2009 8:01 PM

5K 18:58

Comment #37 - Posted by: Andrew at December 8, 2009 8:14 PM

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

Comment #38 - Posted by: Ross at December 8, 2009 8:37 PM

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

Comment #39 - Posted by: Santi at December 8, 2009 8:44 PM

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

Comment #40 - Posted by: Alex/M/24/6'3"/181/Chicago at December 8, 2009 8:50 PM

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.

Comment #41 - Posted by: Brian Mallard at December 8, 2009 9:00 PM

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.

Comment #42 - Posted by: adam (m/23/5'9"/162) at December 8, 2009 9:01 PM

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.

Comment #43 - Posted by: sakura at December 8, 2009 9:04 PM

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!

Comment #44 - Posted by: Rachel - CrossFit Sonoma County at December 8, 2009 9:04 PM

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

Comment #45 - Posted by: jb at December 8, 2009 9:14 PM

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

Comment #46 - Posted by: Jake Trahan at December 8, 2009 9:42 PM

Greetings,

4 weeks into crossfit and loving it.

27:15

M 21/6'/157

Comment #47 - Posted by: mick.midd at December 8, 2009 11:13 PM

eww outie...

Comment #48 - Posted by: jay at December 8, 2009 11:50 PM

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

5km = 20:14

Comment #49 - Posted by: Leigh at December 9, 2009 1:09 AM

23:53

Fastest since my footinjurie!

Comment #50 - Posted by: Sebastian M/23/183/81,2 at December 9, 2009 1:30 AM

24:47
wind against me on the way back

Comment #51 - Posted by: Charbs 23/190/m at December 9, 2009 2:06 AM

m/44/185

22:47

Comment #52 - Posted by: cosmo at December 9, 2009 3:01 AM

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

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

Comment #53 - Posted by: Brandon at December 9, 2009 3:02 AM

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!

Comment #54 - Posted by: Spider Chick at December 9, 2009 3:02 AM

20:42 Treadmill

Comment #55 - Posted by: Tim M/43/5'11"/165 at December 9, 2009 3:38 AM

m/41/5'6"/145

22:35

Comment #56 - Posted by: duane at December 9, 2009 3:48 AM

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

Comment #57 - Posted by: SB at December 9, 2009 3:58 AM

#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.

Comment #58 - Posted by: Doc Mock at December 9, 2009 3:59 AM

M/42/5'11"/175

26:12

Comment #59 - Posted by: nutfam at December 9, 2009 4:13 AM

M/34/6'1"/203

29:00 Treadmill

Comment #60 - Posted by: rickkoe at December 9, 2009 4:30 AM

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.

Comment #61 - Posted by: Kristina F/26/5'3"/116 at December 9, 2009 5:01 AM

19:24

Comment #62 - Posted by: ben at December 9, 2009 5:05 AM

28/6'8"/223

25:52

Comment #63 - Posted by: Stretch at December 9, 2009 5:09 AM

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

Comment #64 - Posted by: Aaron at December 9, 2009 5:20 AM

~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.

Comment #65 - Posted by: Blithe F/28/73"/172 at December 9, 2009 5:42 AM

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

Comment #66 - Posted by: Nick T (29m, 73, 195#) at December 9, 2009 5:51 AM

How 'bout some male beauty as well? :)

Comment #67 - Posted by: Sandy at December 9, 2009 5:56 AM

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

Comment #68 - Posted by: Lax at December 9, 2009 6:10 AM

21:33

Time to start chasing 21:00

Comment #69 - Posted by: matt m/46/65"/154lb at December 9, 2009 6:12 AM

bw 170

last time
subbed 5K row
21:24

this time subbed front squats
160x5
180x5
205x8

Comment #70 - Posted by: paulw at December 9, 2009 6:14 AM

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

Comment #71 - Posted by: jeff at December 9, 2009 6:24 AM

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

Comment #72 - Posted by: jeglit (m/37/6'4"/220) at December 9, 2009 6:28 AM

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.

Comment #73 - Posted by: DenverDanimal at December 9, 2009 6:52 AM

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.

Comment #74 - Posted by: dan m at December 9, 2009 6:52 AM

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!!!

Comment #75 - Posted by: Deb H at December 9, 2009 7:21 AM

* 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)

Comment #76 - Posted by: 11381/29/m/5'7/155 at December 9, 2009 7:38 AM

26:15 Treadmill

Comment #77 - Posted by: Walker at December 9, 2009 7:38 AM

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?

Comment #78 - Posted by: Brendan at December 9, 2009 7:40 AM

Sisu -
This looks really good.

Comment #79 - Posted by: Justin A at December 9, 2009 7:45 AM

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

Comment #80 - Posted by: cheeks at December 9, 2009 7:46 AM

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 (-:

Comment #81 - Posted by: bo_D at December 9, 2009 7:58 AM

#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

Comment #82 - Posted by: Brendan at December 9, 2009 8:01 AM

#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.

Comment #83 - Posted by: Corey 24/m/190 ish/ 6'0 at December 9, 2009 8:01 AM

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.

Comment #84 - Posted by: nate/27/185/6'/m at December 9, 2009 8:06 AM

5k- 21:42

10 rounds, 30 sec pull ups 30 sec rest

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

total: 131

Comment #85 - Posted by: Adam (m/23/5'9"/165) at December 9, 2009 8:09 AM

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

Comment #86 - Posted by: bw (m/5'7/180/30) at December 9, 2009 8:14 AM

M/37/5'10"/194

28:15

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

~Never Quit!

Comment #87 - Posted by: Playoff Beard at December 9, 2009 8:18 AM

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)

Comment #88 - Posted by: gs at December 9, 2009 8:20 AM

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

Comment #89 - Posted by: cheflin at December 9, 2009 8:30 AM

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.

Comment #90 - Posted by: JuliePlatt at December 9, 2009 8:33 AM

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

Comment #91 - Posted by: G at December 9, 2009 8:34 AM

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

Comment #92 - Posted by: Sam at December 9, 2009 8:44 AM

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.

Comment #93 - Posted by: Marc at December 9, 2009 8:49 AM

20:50 ON TREADMILL

...I HATE 5K RUN...

:-(

Comment #94 - Posted by: Chris at December 9, 2009 8:49 AM

24/m/170lbs/70"

5k
22:23

Comment #95 - Posted by: Eric-Fairbanks, Alaska at December 9, 2009 8:50 AM

10k eliptical 21:54

Comment #96 - Posted by: blue dog at December 9, 2009 8:52 AM

As rx'd

26:35

Comment #97 - Posted by: cory at December 9, 2009 8:54 AM

cheeks -- hope your fellow officer pulls through.

next CF video? Fran w/ tased inmates :p

Comment #98 - Posted by: Nick T (29m, 73, 195#) at December 9, 2009 9:01 AM

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.

Comment #99 - Posted by: Simon/29/M/185/5'9" at December 9, 2009 9:08 AM

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

Comment #100 - Posted by: tnikkola at December 9, 2009 9:10 AM

23:10 in Fairbanks

Comment #101 - Posted by: timmy at December 9, 2009 9:13 AM

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. :)

Comment #102 - Posted by: rjf (Since 07-20-07. WOD no. 656) at December 9, 2009 9:21 AM

Thanks Nick T. and Brendan.

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

Comment #103 - Posted by: cheeks at December 9, 2009 9:29 AM

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

Comment #104 - Posted by: Pete In Sun City at December 9, 2009 9:39 AM

M/35/175

23:34 on treadmill...

Comment #105 - Posted by: BillB at December 9, 2009 9:43 AM

33/m/165

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

Comment #106 - Posted by: karim at December 9, 2009 9:44 AM

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"!!!

Comment #107 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 9, 2009 9:45 AM

41/m/176cm/73kg

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

Comment #108 - Posted by: Memuc at December 9, 2009 9:57 AM

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!

Comment #109 - Posted by: dk m/33/6'0"/220 at December 9, 2009 10:14 AM

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

Comment #110 - Posted by: Jette 40/M/5'11"/175 at December 9, 2009 10:17 AM

21:21 treadmill

Comment #111 - Posted by: dewy24 M/40/170 at December 9, 2009 10:17 AM

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

Comment #112 - Posted by: dinzy at December 9, 2009 10:17 AM

25:09

as Rx'd

Comment #113 - Posted by: Pat C m/6'/170/25 at December 9, 2009 10:19 AM

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!

Comment #114 - Posted by: DJ at December 9, 2009 10:28 AM

RX'd 22:38

Comment #115 - Posted by: stryder9 M/35/5'8"/150# at December 9, 2009 10:29 AM

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.

Comment #116 - Posted by: GH at December 9, 2009 10:40 AM

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?!?!?

Comment #117 - Posted by: Gabriel Wright at December 9, 2009 10:48 AM

21:55 in berkeley, ca

39 degrees with wind chill

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

Comment #118 - Posted by: scott 26/m/5'9"/160 at December 9, 2009 10:50 AM

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.

Comment #119 - Posted by: NikNichols42yo 5'7'' 165lbs at December 9, 2009 10:53 AM

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.

Comment #120 - Posted by: Keenan/m/39/73/208 at December 9, 2009 10:54 AM

rowed 5k 22:23

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

Comment #121 - Posted by: Adam 43/6'2"/190 at December 9, 2009 10:54 AM

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

Comment #122 - Posted by: SOJ at December 9, 2009 11:00 AM

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!

Comment #123 - Posted by: Sean (M/27/5'11"/182) at December 9, 2009 11:07 AM

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)

Comment #124 - Posted by: RussA at December 9, 2009 11:15 AM

as rx'd

M/42/225#/6

33:05 min

Comment #125 - Posted by: Power_Puff_Boy at December 9, 2009 11:22 AM

48 / 175

as rx'd on the mill at 1% grade

29:00

Comment #126 - Posted by: tom perry at December 9, 2009 11:22 AM

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

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

Comment #127 - Posted by: billy at December 9, 2009 11:22 AM

#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*....

Comment #128 - Posted by: Cookie at December 9, 2009 11:35 AM

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

Comment #129 - Posted by: Bernie at December 9, 2009 11:36 AM

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

Comment #130 - Posted by: Chappy B at December 9, 2009 11:38 AM

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

Comment #131 - Posted by: John at December 9, 2009 11:42 AM

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

Comment #132 - Posted by: John m/40/163/68" at December 9, 2009 11:49 AM

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

Comment #133 - Posted by: Kent at December 9, 2009 11:51 AM

Row 5k ILO Run 5k

18:25.7 (PR)

Comment #134 - Posted by: Herm at December 9, 2009 11:55 AM

subbed 1 1/2 hours of snow shoveling

Comment #135 - Posted by: jc at December 9, 2009 11:56 AM

28:26

As Rx'ed

Comment #136 - Posted by: Hale at December 9, 2009 11:57 AM

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

Comment #137 - Posted by: SF at December 9, 2009 11:58 AM

5K
20:38

Comment #138 - Posted by: Jacinto Rodríguez Piedra at December 9, 2009 11:59 AM

21:56 on a local track - PR!

Comment #139 - Posted by: Mike Gray - M/36/6'/180 - Zürich, Switzerland at December 9, 2009 12:03 PM

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

Comment #140 - Posted by: rebar [51y/m/11st1/70"] at December 9, 2009 12:08 PM

22:50 treadmill 1%

Comment #141 - Posted by: B-Mo 6', m,32,197 at December 9, 2009 12:08 PM

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

Comment #142 - Posted by: Daniel B at December 9, 2009 12:24 PM

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

Comment #143 - Posted by: Amanda R. at December 9, 2009 12:31 PM

19/m/164#

WOOT!!!

5K
19:47 on treadmill

Comment #144 - Posted by: andrews at December 9, 2009 12:31 PM

as rx'd (on treadmill) 22:11

Comment #145 - Posted by: Jamie/m/175/5'11"/30 at December 9, 2009 12:32 PM


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

Comment #146 - Posted by: Miska at December 9, 2009 12:42 PM

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.

Comment #147 - Posted by: Kamper/M/45/74"/200 at December 9, 2009 12:43 PM

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

Comment #148 - Posted by: robg at December 9, 2009 12:45 PM

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

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

Comment #149 - Posted by: James 21/M/5'10"/205 at December 9, 2009 12:46 PM

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!

Comment #150 - Posted by: Sean (M/27/5'11"/182) at December 9, 2009 12:49 PM

F/35/5'2"/125

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

Pentagon gym

Comment #151 - Posted by: Spy at December 9, 2009 12:52 PM

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

Comment #152 - Posted by: Brent m/230/6'2/35 at December 9, 2009 12:56 PM

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

Comment #153 - Posted by: johnathon in seattle 28/5'8/156 at December 9, 2009 12:59 PM

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

Comment #154 - Posted by: bw (m/5'7/180/30) at December 9, 2009 1:06 PM

Kamper, that's hauling! Nice work.

Comment #155 - Posted by: dan m at December 9, 2009 1:07 PM

18:30 (pr) Left me wiped!

Comment #156 - Posted by: nick at December 9, 2009 1:10 PM

CFWU x 3, NO pullups, some HSPUs instead


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

Comment #157 - Posted by: F15E_WSO/47/6'/180 at December 9, 2009 1:12 PM

house course

25:43

Comment #158 - Posted by: wilsontt at December 9, 2009 1:13 PM

M/47/5-11/200

28:02

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

Comment #159 - Posted by: Rustypelican at December 9, 2009 1:20 PM

11/30: 18.25

Comment #160 - Posted by: M. Honcho M/31/5'10"/170 at December 9, 2009 1:21 PM

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? :)

Comment #161 - Posted by: ScottMacArthur at December 9, 2009 1:23 PM

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.

Comment #162 - Posted by: marathonmax in Scotland at December 9, 2009 1:32 PM

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.

Comment #163 - Posted by: Kamper/M/45/74"/200 at December 9, 2009 1:32 PM

2 x 400m 1:27 and 1:35

then 5 mile bike TT

at 12:45 HR to 162.

Comment #164 - Posted by: Deano at December 9, 2009 1:45 PM

37 M 6' 165#

5K on treadmill
25:24

Comment #165 - Posted by: CrossFit Refugee at December 9, 2009 1:55 PM

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

Comment #166 - Posted by: OPT at December 9, 2009 1:55 PM

26:36

Comment #167 - Posted by: Alexandra F/35/5'7"/139 at December 9, 2009 1:59 PM

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!

Comment #168 - Posted by: brian t at December 9, 2009 2:05 PM

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

Comment #169 - Posted by: Paul at December 9, 2009 2:06 PM

12 laps around Farm Project
Approx 3 miles
22.27

Comment #170 - Posted by: Jonblaze at December 9, 2009 2:09 PM

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

Comment #171 - Posted by: Thatcher at December 9, 2009 2:15 PM

25:23, row

Comment #172 - Posted by: Raph at December 9, 2009 2:26 PM

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"

Comment #173 - Posted by: Nathan at December 9, 2009 2:35 PM

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

Comment #174 - Posted by: Jon Gray at December 9, 2009 2:50 PM

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

Comment #175 - Posted by: Elaine in Scotland at December 9, 2009 2:50 PM

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

Comment #176 - Posted by: john g at December 9, 2009 2:53 PM

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!

Comment #177 - Posted by: neil at December 9, 2009 2:53 PM

CG E-City CrossFit
Leary
24:30

Comment #178 - Posted by: Dan Leary at December 9, 2009 2:54 PM

m/191/6'

cfwu x 1

WOD 5k run sub 5k row 22:31

Comment #179 - Posted by: hiflyer51 at December 9, 2009 2:55 PM

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!

Comment #180 - Posted by: XFit Rice Owls at December 9, 2009 3:01 PM

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

Comment #181 - Posted by: nick in sydney m/38/6ft/183 at December 9, 2009 3:04 PM

20:41
heels hurt
wet slushy roads

Comment #182 - Posted by: luke Pettigrew m34/5,10/150 at December 9, 2009 3:05 PM

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

Comment #183 - Posted by: Zimm (M/22/69"/190) at December 9, 2009 3:07 PM

Sean #147- Good idea bro. Thanks

Comment #184 - Posted by: DJ at December 9, 2009 3:19 PM

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

Comment #185 - Posted by: Alan 22/m/5'9"/180 at December 9, 2009 3:27 PM

M 175 33 6'

25min.

Comment #186 - Posted by: Jason Martin at December 9, 2009 3:31 PM

f/28/5'6"/123

5K 25:15

Comment #187 - Posted by: Sarah at December 9, 2009 3:50 PM

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

Comment #188 - Posted by: Sesoku at December 9, 2009 3:52 PM

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.

Comment #189 - Posted by: Matt_Evansville at December 9, 2009 3:53 PM

Stuck on tread again; -15 and flurries.

25:50 (5 sec slower than last time)

Comment #190 - Posted by: Trent at December 9, 2009 3:55 PM

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

Comment #191 - Posted by: Edd at December 9, 2009 3:55 PM

23:27

Comment #192 - Posted by: Tyler Scott at December 9, 2009 3:57 PM

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

Comment #193 - Posted by: Dave and Belinda at December 9, 2009 4:04 PM

rowed 5K

20:42

Comment #194 - Posted by: Pete - Decatur, Ga at December 9, 2009 4:09 PM

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

Comment #195 - Posted by: Ben at December 9, 2009 4:10 PM

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!

Comment #196 - Posted by: Eric at December 9, 2009 4:11 PM

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.

Comment #197 - Posted by: Ronnieboy at December 9, 2009 4:13 PM

29/6'1"/210

barefoot fivefingers
25:45 treadmill
1% incline

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

Learn.

Comment #198 - Posted by: Quads :: at December 9, 2009 4:15 PM

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

Comment #199 - Posted by: Kyle A. at December 9, 2009 4:25 PM

Good run; thanks coach!
Time: 24:39

Comment #200 - Posted by: FrankyT at December 9, 2009 4:25 PM

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.

Comment #201 - Posted by: Brett_nyc at December 9, 2009 4:37 PM

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

Comment #202 - Posted by: Eric Pelletier at December 9, 2009 4:47 PM

As rx'd 20:12

Documentary? Why?

Comment #203 - Posted by: rtc at December 9, 2009 4:52 PM

M/25/152#/5'7"

Subbed 5k Row

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

Comment #204 - Posted by: Ransom at December 9, 2009 4:57 PM

One mile. 7:17

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

Comment #205 - Posted by: mas 52/M/150 at December 9, 2009 4:59 PM

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!!~!~!

Comment #206 - Posted by: peejay2 at December 9, 2009 5:00 PM

25.19 as Rx'd (pr)

20/m/5'11"/168

Comment #207 - Posted by: Logan S at December 9, 2009 5:04 PM

21:35

Comment #208 - Posted by: magnus 24/5'8"/155 at December 9, 2009 5:05 PM

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.

Comment #209 - Posted by: ChadWHall M/22/6'1/190 at December 9, 2009 5:12 PM

21:29 as RxD

Not even close to a PR.

Comment #210 - Posted by: ZachM_PantherCF_71''/190 at December 9, 2009 5:13 PM

24:50 on track

Comment #211 - Posted by: beemer (f/38/5'4"/130) at December 9, 2009 5:20 PM

58 y.o. 5'10, 151lb

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

Comment #212 - Posted by: Ken_Davis at December 9, 2009 5:22 PM

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

Comment #213 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 9, 2009 5:43 PM

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

Comment #214 - Posted by: Nate at December 9, 2009 5:48 PM

22:28 pr

Comment #215 - Posted by: BPemberton at December 9, 2009 5:51 PM

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

Comment #216 - Posted by: ChrisR at December 9, 2009 5:53 PM

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.

Comment #217 - Posted by: Spit Sylvia at December 9, 2009 5:54 PM

m/31/220

22:45

Comment #218 - Posted by: Matthew at December 9, 2009 5:58 PM

CFWU x3

23:40

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

Comment #219 - Posted by: Matthew at December 9, 2009 6:13 PM

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.

Comment #220 - Posted by: Chris at December 9, 2009 6:17 PM

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

Comment #221 - Posted by: Cleveland at December 9, 2009 6:34 PM

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

Comment #222 - Posted by: JBM at December 9, 2009 6:38 PM

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

Comment #223 - Posted by: Miska at December 9, 2009 6:39 PM

31:25 treadmill at 6.2mph

Comment #224 - Posted by: mikes at December 9, 2009 6:40 PM

M/34/165
20:50

Comment #225 - Posted by: J. Galt at December 9, 2009 6:43 PM

m/19/145lbs

17:17 - PR!

Comment #226 - Posted by: colton at December 9, 2009 6:45 PM

26:25.57 12.9.09

Comment #227 - Posted by: sullinator at December 9, 2009 6:54 PM

28:30

M/26

Comment #228 - Posted by: Joshua at December 9, 2009 6:57 PM

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!

Comment #229 - Posted by: MTR/m/168/5'9" at December 9, 2009 6:58 PM

21:40

Comment #230 - Posted by: Exodus813 18/M/6'0"/175 at December 9, 2009 7:01 PM

m/20/170 day 40

3 mi cold, windy, hilly run

24:59

Comment #231 - Posted by: jack b at December 9, 2009 7:04 PM

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

Comment #232 - Posted by: Steph B at December 9, 2009 7:07 PM

30:55

Comment #233 - Posted by: Linwood Wright at December 9, 2009 7:29 PM

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.

Comment #234 - Posted by: Paul_C m/39/6'/175 at December 9, 2009 7:37 PM

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

Comment #235 - Posted by: bingo at December 9, 2009 7:40 PM

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

Comment #236 - Posted by: Damian at December 9, 2009 7:54 PM

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

Comment #237 - Posted by: jake at December 9, 2009 7:57 PM

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

Comment #238 - Posted by: John VanWey at December 9, 2009 7:57 PM

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

Comment #239 - Posted by: Santi at December 9, 2009 8:07 PM

24:37

Comment #240 - Posted by: Rosser at December 9, 2009 8:13 PM

27/M/5'11"/230 lbs

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

Comment #241 - Posted by: Dan Mason at December 9, 2009 8:13 PM

m/29/155/5'8"

26:44 (PR by 2 minutes)

Comment #242 - Posted by: Zeb at December 9, 2009 8:27 PM

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.

Comment #243 - Posted by: Jay [22/M/155/5'6"] at December 9, 2009 8:45 PM

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.

Comment #244 - Posted by: tony at December 9, 2009 8:50 PM

As rx'd
24.12
PR by over a minute

Then did 3 rounds of cfwu as a "cooldown"

Comment #245 - Posted by: stojo at December 9, 2009 9:04 PM

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

Comment #246 - Posted by: Alan at December 9, 2009 9:34 PM

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...

Comment #247 - Posted by: abr at December 9, 2009 10:00 PM

CFWU

one round

situps on steep decline

WOD

one mile - 10:12.

Awful, yes, but i was exhausted.

Comment #248 - Posted by: rbst m/33/5'10"/187 at December 9, 2009 10:00 PM

man that video is a good one.

Comment #249 - Posted by: Brandon M at December 9, 2009 10:42 PM

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

Comment #250 - Posted by: Tanay at December 9, 2009 11:19 PM

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

Comment #251 - Posted by: marco m/32/6´4"/200 at December 9, 2009 11:48 PM

21:19

Comment #252 - Posted by: Dan at December 9, 2009 11:54 PM

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

"5K RUN"

Time: 20:09

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

REST WHEN YOURE DEAD!!!

Comment #253 - Posted by: BlackCatX-Fit at December 10, 2009 1:48 AM

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

Comment #254 - Posted by: BlackCatX-Fit at December 10, 2009 1:57 AM

22:49
sub'd row for run

Comment #255 - Posted by: TomO/43/M/200 at December 10, 2009 3:00 AM

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

Comment #256 - Posted by: Sean at December 10, 2009 3:24 AM

Run 5K

TIME: 30 Mins

Comment #257 - Posted by: dtoro at December 10, 2009 3:51 AM

20:53 treadmill

Comment #258 - Posted by: lucien at December 10, 2009 4:45 AM

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.

Comment #259 - Posted by: Bphantom at December 10, 2009 5:15 AM

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

Comment #260 - Posted by: Chris H at December 10, 2009 5:26 AM

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

Comment #261 - Posted by: ryan 6'/33/185 at December 10, 2009 5:27 AM

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.

Comment #262 - Posted by: Greg C. 6'4"/26/325 at December 10, 2009 5:34 AM

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

Comment #263 - Posted by: Troy at December 10, 2009 5:47 AM

Did a row instead

5k

24:13

forearms were sore during the row.

25/135/m/5'5

Comment #264 - Posted by: Raj at December 10, 2009 5:52 AM

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.

Comment #265 - Posted by: Eamon at December 10, 2009 6:49 AM

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

Comment #266 - Posted by: Allan at December 10, 2009 6:50 AM

19:44

Comment #267 - Posted by: Trac Nguyen M/28/152/5'7" at December 10, 2009 6:52 AM

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

Comment #268 - Posted by: dan m at December 10, 2009 7:16 AM

28:43 bad time

Comment #269 - Posted by: Kevin Walls at December 10, 2009 7:26 AM

3k in 16:19. Damn shin splints.

Comment #270 - Posted by: Matthew/23/6'2.5"/215 at December 10, 2009 7:34 AM

5k 29:51 . . . slow poke

Comment #271 - Posted by: Mike at December 10, 2009 7:46 AM

29:04

Run 5K

Comment #272 - Posted by: Alfie at December 10, 2009 8:19 AM

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).

Comment #273 - Posted by: Mitch at December 10, 2009 8:27 AM

23:44

Comment #274 - Posted by: Tyler E at December 10, 2009 8:49 AM

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

Comment #275 - Posted by: Burko 47/170/5'10 at December 10, 2009 9:03 AM

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.

Comment #276 - Posted by: Nat at December 10, 2009 9:15 AM

As rx'd

23:12

Comment #277 - Posted by: Jon/M/27/5'9/160 at December 10, 2009 9:26 AM

25:00

treadmill 1%

Comment #278 - Posted by: D. Price, Akron, 33/m/215 at December 10, 2009 9:58 AM

treadmill, no incline
22:07

Comment #279 - Posted by: gary martins at December 10, 2009 10:44 AM

21m31s pr

Comment #280 - Posted by: Angelo at December 10, 2009 10:46 AM

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

Comment #281 - Posted by: johnny boy at December 10, 2009 11:45 AM

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?

Comment #282 - Posted by: MikeE m/61/162/68" at December 10, 2009 12:38 PM

23:50
WTF
3 min slower,

Comment #283 - Posted by: Brendan at December 10, 2009 1:06 PM

M/26/75"/168lb

24:18

Comment #284 - Posted by: Adam F at December 10, 2009 1:07 PM

m/23/160/5'7"

Rx'd 22:30

Comment #285 - Posted by: Focker at December 10, 2009 1:13 PM

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

Comment #286 - Posted by: Ben S at December 10, 2009 1:44 PM

20:07

M/33/6'1"/197

Comment #287 - Posted by: GMN at December 10, 2009 1:47 PM

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.

Comment #288 - Posted by: brianohio at December 10, 2009 1:52 PM

33/f

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

Comment #289 - Posted by: NewCrossfitMom at December 10, 2009 1:53 PM

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.

Comment #290 - Posted by: tucks at December 10, 2009 1:54 PM

outside, mostly flat surface
9k
39:58

Comment #291 - Posted by: Dryw m/31/5'9/170 at December 10, 2009 1:54 PM

m/38/250

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

32:30

Comment #292 - Posted by: TPDFISH at December 10, 2009 1:59 PM

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

Comment #293 - Posted by: Josh M/34/74"/195# at December 10, 2009 2:54 PM

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

Comment #294 - Posted by: steve m/37/6'3"/260 at December 10, 2009 3:16 PM

m/15/145/5'8"

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

Comment #295 - Posted by: Matthew J. at December 10, 2009 5:58 PM

m/37/186/72"
23:19

Comment #296 - Posted by: VooDoo Medic at December 10, 2009 6:55 PM

Did interval running for 20 minutes

Comment #297 - Posted by: tlav30 at December 10, 2009 7:07 PM

Outside, hills:

21:55

Comment #298 - Posted by: amped 35/M/190/6' at December 10, 2009 7:55 PM

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

CFWU x3

22:07

Comment #299 - Posted by: Archer6479 at December 10, 2009 8:13 PM

Yay! 18:02 5k fastest yet.

Comment #300 - Posted by: Th hartman at December 10, 2009 9:07 PM

Done Dec 9 8PM
Usual road route
24:55

Comment #301 - Posted by: jon h M/47/145 at December 10, 2009 9:28 PM

23:33 (PR)

Comment #302 - Posted by: BRICEJ m/23/164/5'8" at December 10, 2009 10:56 PM


M/42/71.5"/165

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

RX´d
23:02

Comment #303 - Posted by: Kenneth Bolyard at December 11, 2009 2:54 AM

As rxd: 8:36/17:25.

Comment #304 - Posted by: Xman at December 11, 2009 5:21 AM

22:48 (treadmill)

Comment #305 - Posted by: Nicholas at December 11, 2009 5:28 AM

23:49

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

Comment #306 - Posted by: Adam Al. at December 11, 2009 5:46 AM

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

Comment #307 - Posted by: Nicky (F/46/5'2"/124) at December 11, 2009 5:49 AM

1% on tm

27:42
previous 29:49
pr 27:14

Comment #308 - Posted by: Ticotexas M/40/69/150 at December 11, 2009 5:57 AM

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

Comment #309 - Posted by: dyagg at December 11, 2009 6:52 AM

m/40/169/5'9"

25:58

Comment #310 - Posted by: Richie D. at December 11, 2009 7:58 AM

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.

Comment #311 - Posted by: Jim D. 49yom 165# 5'11" at December 11, 2009 8:49 AM

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

Comment #312 - Posted by: BobO (m/24/6'5"/190) at December 11, 2009 9:22 AM

28:21

Comment #313 - Posted by: the somnambulant at December 11, 2009 9:26 AM

24:37

Comment #314 - Posted by: bookworm at December 11, 2009 11:28 AM

2miles

Comment #315 - Posted by: headhunter at December 11, 2009 1:50 PM

on treadmill - 25 mins

Comment #316 - Posted by: Casey at December 11, 2009 4:14 PM

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

Mark: OPT WOD

Comment #317 - Posted by: Mark & Theresa at December 11, 2009 4:56 PM

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

Comment #318 - Posted by: brian p at December 11, 2009 5:59 PM

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!

Comment #319 - Posted by: marcengine2 m/44/195/73" at December 11, 2009 6:39 PM

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

Comment #320 - Posted by: gregorioz at December 11, 2009 7:11 PM

19:10

Comment #321 - Posted by: e5fyrman 50/m/140 at December 11, 2009 7:37 PM

24:09

Comment #322 - Posted by: Crystal 26/125/5'4" at December 11, 2009 8:07 PM

m/31/210
23:15(PR)

Brad
25:56

Comment #323 - Posted by: rstrang at December 12, 2009 5:33 AM

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

Comment #324 - Posted by: eburley at December 12, 2009 9:05 AM

26:41

Comment #325 - Posted by: rche9820 at December 12, 2009 9:36 AM

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

Comment #326 - Posted by: Miyagi 29/m/168# at December 12, 2009 10:18 AM

swedesboro loop w/ stinker & miyagi

26:59

Comment #327 - Posted by: al deezy (32-m-155) at December 12, 2009 10:37 AM

25:43 5k

Comment #328 - Posted by: gunnar m/38/190/73" at December 12, 2009 12:22 PM

25:00 5k

m/22/160lbs

Comment #329 - Posted by: Patrick at December 12, 2009 2:34 PM

M/25/5'9"/195

28:39

Comment #330 - Posted by: AST at December 12, 2009 2:49 PM

row 5k
21:52.9

Comment #331 - Posted by: dcyn at December 12, 2009 4:21 PM

31/m/5'10"/210

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

Comment #332 - Posted by: D Craig at December 12, 2009 6:17 PM

24:04

Wanted a sub 24 bad. KAF

Comment #333 - Posted by: Wayne at December 12, 2009 7:04 PM

outside in the cold

24:22

Comment #334 - Posted by: stinker |27.m.160#| at December 12, 2009 10:56 PM

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

Comment #335 - Posted by: Joe Casale/m/35yo/5'5"/170lbs at December 13, 2009 5:46 AM

As Rx'd:
23:50

PR by 30 seconds :)

Comment #336 - Posted by: Eric Gohl 23/5'10/163 at December 13, 2009 12:51 PM

M/23/160

22:24

Comment #337 - Posted by: Yessuh at December 13, 2009 1:21 PM

M/32/160 6'1

34:36
pr is 25:15

Comment #338 - Posted by: Nathan Barnet Herrera at December 13, 2009 1:35 PM

24:37

Comment #339 - Posted by: bookworm at December 13, 2009 2:36 PM

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

Comment #340 - Posted by: Mad Max at December 13, 2009 2:38 PM

24:15

R.H. run - stopped twice

Comment #341 - Posted by: JT at December 13, 2009 8:31 PM

27:30
Gettys 5k

Comment #342 - Posted by: brittk at December 14, 2009 7:45 AM

5K
1000 m Row
100 pull ups
30:02

Comment #343 - Posted by: 42elysium at December 14, 2009 2:04 PM

As rx'd 37:50

Comment #344 - Posted by: Go at December 14, 2009 3:16 PM

d
@ 29'S

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

Comment #345 - Posted by: waderpro at December 14, 2009 6:24 PM

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.

Comment #346 - Posted by: morrowesq at December 14, 2009 9:04 PM

m/31/6/205

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

Comment #347 - Posted by: Andy A at December 15, 2009 8:11 AM

m/22/5'6''/160

19:05. Tryin to break 19!

Comment #348 - Posted by: Doug at December 15, 2009 9:43 AM

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

time: 20'04

Comment #349 - Posted by: ccfeldt at December 15, 2009 11:01 AM

indoor climbing

Comment #350 - Posted by: Jon A at December 15, 2009 11:19 AM

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.

Comment #351 - Posted by: blades at December 15, 2009 1:50 PM

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

Around 30 mins total.

Comment #352 - Posted by: JonK at December 15, 2009 3:17 PM

29 min
hams tight

Comment #353 - Posted by: johnmc at December 15, 2009 6:32 PM

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

Comment #354 - Posted by: RB at December 16, 2009 3:51 AM

5k run - indoor track

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

last: 20:38 - sprained ankle is still healing

Comment #355 - Posted by: cbecker at December 16, 2009 6:00 AM

22:20 outside...cold

Comment #356 - Posted by: Erby at December 16, 2009 1:40 PM

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

Comment #357 - Posted by: Harpo m/42/5'7"/145 at December 16, 2009 2:02 PM

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

Comment #358 - Posted by: jrm at December 16, 2009 7:00 PM

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

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

Comment #359 - Posted by: jonfaiella at December 17, 2009 5:53 AM

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

Comment #360 - Posted by: Francis Vu Nguyen at December 17, 2009 8:18 PM

Run 5K SUB Life Fitness Bike

30:00 (10.8 miles)

Comment #361 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:41 AM

29:13

Comment #362 - Posted by: B Miller/m/5'9"/254 at December 18, 2009 5:53 AM

27:22

Comment #363 - Posted by: arobi at December 19, 2009 7:06 PM

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

Comment #364 - Posted by: Ajax at December 19, 2009 11:19 PM

M/20/5'10/128

did 5K row instead because of knee

23:15 - PR! by 57 seconds

Comment #365 - Posted by: Josh R at December 20, 2009 8:17 AM

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.

Comment #366 - Posted by: Callum at December 20, 2009 7:28 PM

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

Comment #367 - Posted by: Isaac Twist m/30/165/5'11" at December 23, 2009 2:35 PM

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.

Comment #368 - Posted by: Speedster at December 27, 2009 10:16 AM

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

Comment #369 - Posted by: PB at December 29, 2009 10:46 AM

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

Comment #370 - Posted by: chaps at January 4, 2010 8:08 AM

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

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

Comment #371 - Posted by: mcdontron at January 8, 2010 8:30 PM

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)

Comment #372 - Posted by: gs at January 13, 2010 12:02 PM

26:00 (treadmill)

Comment #373 - Posted by: TROY at January 14, 2010 11:05 AM

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)

Comment #374 - Posted by: gs at January 15, 2010 12:02 PM

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)

Comment #375 - Posted by: gs at January 21, 2010 11:53 AM

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)

Comment #376 - Posted by: gs at February 9, 2010 2:14 PM

25:48 smoked

Comment #377 - Posted by: Brian J. at May 1, 2010 5:32 AM

ran ~ 1.6 miles

12:23 (PR is 12:18)

Comment #378 - Posted by: Manchild at May 1, 2010 2:10 PM

34.12

Comment #379 - Posted by: sx360e at May 3, 2010 6:53 PM

20:28! PR

Comment #380 - Posted by: gary martins at May 4, 2010 10:07 AM
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