Sweet I got the run bug!

This is crazy- I had already registered to run in a 5K race tomorrow morning!

The joggers and dog walkers at the park are going to love me... On your right! On your left!

NICE! I'm running the Diefenbooker tomorrow!
http://diefenbookerclassic.ncf.ca/Diefenbooker2010/index.html

I feel deadlifts coming soon.

Uh oh! Looks like Casey is a heel striker. Don't tell Dr. Romanov! ;-)

Great! I have been needing a good run!

If we're stuck inside tomorrow....any recommendations on the treadmill grade?

Thanks!

Spot on Coahc G, well stated! I've been doing CF for 16 month and love how it has changed everything I do.

It's a beautiful day in the neighborhood!

I'll be running this 5K as the last leg of the Smith Mountain Lake Sprint Triathlon in Huddleston, VA. 750 m swim, 20 K bike, 5 K run for time!

#8 Grade your treadmill at least to 3.3 and keep the speed faster than a 'normal' jog. Since this is a run for time and the treadmill is such a crutch/helper when compared to the friction loss of running outside over various grades of terrain (even on a naked eye 'flat' surface). You could even set the treadmill to a varied grade program as long as you kept your speed at a challenging level.
Good luck.

Heel striker Warning!
That's not how you should run children.

30/M/143/5'10

Traveling, taking this 3 day cycle off. eating bad food and getting plenty of rest. have a nice one everybody.

SANTI

That's one of the coolest pictures ever

I was expecting this to show up soon...

I was telling my friend how I wanted to correct my farmer's tan and he suggested I go for a run tomorrow and I said well maybe CF will post a 5k run as the WOD....Freaky.

Called it but not happy about it!

This was posted on 02/22/10 (though posted as "Run or Row 5K")

I'm an alcoholic, and one of the things that most of us say at meetings is "I thought I was special. Then I came in here." I hear 70 year old men and women say it all the time. Narcissism and selfishness are nothing new, they've always been tolerated and it usually leads to trouble.

I was gonna run a charity 5K tomorrow at the beach but job duties prevailed and kept me in town. Nice to know I'm running one anyway.

That is a beautiful photo.

National Geographic, Runner's World, The New York Times, Men's Health, the CrossFit Journal, The Globe and Mail... it belongs in them all.

Marty

#8 MTR: Dr. Jack Daniels (yes, that's his real name), one of the foremost authorities on running periodization training and exercise physiologist out of SUNY Cortland says the following:

"It costs about 7.1% less energy to run on the treadmill at 6:00 or 5:00 pace (compared to overground). HR can be a little higher on the TM because of the heat factor, but that doesn't mean you are working harder, so don't pay any attention to HR just run the speeds you want, or slower speeds but with a grade that will give you the work equivalent you want."

He also recommends a 1% setting to most accurately factor in for the absence of wind-resistance. When you change back to a 0% grade, there is a marked difference in effort which you can compare to running downhill.

Best of luck

I remember when Nickelodeon first came out, one of the mottos was "Kid's Rule!" I think one can still here it on commercials and television shows for kids. Kids don't rule...anything. I think that is even worse for kids to hear than how special they are.

This is great! Was already registered to run a 5k tomorrow morning. This will be my first time running more than a mile at once, so it will be interesting to see how well I do.

Crossfit Sri Ram Ashram, India

Bachendra 28:47
Gautam 20:14

Yesterdays WOD
Bachendra 16:46 rx
Arvind 19:20 (20kg KBS)

"The children now love luxury; they have bad manners, contempt for
authority; they show disrespect for elders and love chatter in place
of exercise. Children are now tyrants, not the servants of their
households. They no longer rise when elders enter the room. They
contradict their parents, chatter before company, gobble up dainties
at the table, cross their legs, and tyrannize their teachers."
--Attributed to Socrates by Plato circa 4th Century BC

The perception of character flaws and decay of society's youth is as old as history itself. Mr. Zaslow's above article has many legitimate points, but I believe they have much more to do with grade inflation (Both in secondary and collegiate education) than some greater problem with society.

As RX'd outside tonight: 21min and 58seconds with no stopping (except to dodge the Friday night cars).

Thanks coach.

I love Crossfit.
About the Wall Street Journal piece: The main idea is interesting but WSJ's editorial take is reductionist drivel.

Haha great here come the running critique comments...

Yep, already have one planned for the morning.

I am disappointed that anyone would repost the tripe in that article. The elderly have been complaining about young people throughout all of recorded history. Get over it grayheads.

I want to know what the colts times are on fran if anyone knows please send me an email

#32, Ben, you seriously think that the point of the article is invalid and doesn't touch on a disturbing trend? Sounds like you think that it is exaggerated (but I don't want to put words in your mouth). I beg to differ. The pandering that college professors do to accommodate students' requests is ridiculous (I'm a student, btw). If the exam is comprehensive, then you better study your ass off. If the HW is designed to take several hours, at least, don't expect to cut that in half by half-assing a solution attempt and then going to the professor because you "don't get it" and waited too late to start. Got a C on that test, don't beg and plead for a little boost based on "effort". Obviously, you didn't put enough in. Life isn't going to accommodate you, so professors should be beating your ass into the ground (regardless of institutional mandates to inflate enrollment with inflated grades)...Probably hogged enough board space with that rant. Sorry.

Didn't realize that my post wouldn't show up immediately, so I reposted it. I should have read the notification about being held for approval. Things have changed since my last post. My apologies.

felt it coming whatever when im done time to do more muscle ups

Andrew I also want to know those times for the Colts - if you get them please send them on to me!

I'm racing a 5K Sunday so I'll just shift a day.

Wow! What a coincidence... 5k run here at Camp AJ, Kuwait. Did it in 27:43...3wks after sprained MCL injury! Crossfit rocks!

Yeah I agree with Andy & Andrew. Im dying to know the Colts fran, diane and elizabeth times. Im guessing the best time is a healthy Bob Sanders

Coach,

Next time Fran comes up, please post Peyton Manning's time for comparison instead of Khalipa or Speal. :)

As the saying goes:

Children have never been very good at listening to their elders, but have never failed to imitate them.

You all forget you were just as bad (if not worse!) once.

42/m/176cm/73kg

Ran 5k last wednesday 20100428 in 22:06.

Rowed 5k today in 19:15 PR (last time 19:35).

Since I am from America I will not be running 5k. I will be running 3.12 miles.

26/m/5'11"/215ish
23:43

41/m/5'8"/69kg

Ran 10 K instead. 43:06

m/41/6'0"/192

26:23

#39

total agreement. Kids today might be dredging for A's but the adults they are imitating are dredging for free health care.

Friday made up FS but did 3x5 (wrote it down wrong). Not to miss out on Burpees, warmed up with:
150 Burpees for time= 14:13

No records for me yesterday but felt good to be moving. Planned on running in the trails tomorrow so might try a wod I saw Eva T write up.

Question: anyone know where to get Crossfit stickers for your car?
Erin

M/29/145lb/5'6"

i didn't time this one, but it felt really good. nice, long strides with good turnover. i was happy to see the 5k come up today since cardio is the one area that i feel i've fallen behind on since doing CF.

first distance run outside since the fall, 23:58. Winters here are sometimes tough for distance runs.

Run 5K

Time: 43:83

21:35

Scaled to 3K (1.9miles due to shape of bikepath)
between 14 and 15 minutes (straight!)
M/36/155/5'9"

Row 5k
Time=18.52 PR!
Last time=20.54

Gonna be tough to beat. This hurt pretty good!

Coach's video was great today. It's exciting stuff. You hear it everywhere by guys that wish they thought of it first.

Quick question for everyone. Can I ask why there are CrossFit Kids certs available in other countries but not on the East Coast? If anyone near Massachusetts can let me know of projects in the works to bring the certs within a 10 hour drive I would love to get in on them.

Also can we get the Fran times for the Colts?

5k, wooded course w/ rolling hills: 18:28

16:52..... Still got it.... Kinda...

i'm from Charlestown, MA. just got my cert down in NJ this month. there's another coming up:

June 19th - 20th
CrossFit Level 1 Course
CrossFit Morristown
Morristown, NJ

it's not a bad drive if you can take friday off to drive down before rush hour.

it's accredited now, so completely worth it.

m/44/185

22:02

2010-05-01 - 20:00 (work)felt ok
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)

M/25/160

10K

43:11

20:55

I ran the 5k this morning with my sister on the country roads around our house, so it might be a little bit more or less than a 5k.

Josiah 25:04

Natalie 25:07

Tomorrow's WOD: run 5k backwards?

26:11

subbed 5K row. first time doing this without having to sub sdhp, so default pr!

19:43, damper on 7

M/20/6'1"/170

Did this yesterday for a PFT. Ran it at 20:00 with 20 pullups and 100 crunches for a score of 288.

Would love to see the wod times for the colts any way they will published?

As rx'd 18:23

20:31

Rxd 19:18

24.05

as Rx'd 23:01 Don't remember 5k being that long !

CG E-City CrossFit;
Leary(f/41/5'8/125-23:40
Leary(m/44/5'11/200)-25:17

5 k on the treadmill-24:49 pr

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

As rx’d: 27:00
Foam roll after
Compared to 090903: 26:14

Can't wait to get this later. Somehow knew it'd be a 5K day, on a sunny hot Saturday in May. TROOPS: Armed Services Network is airing the Oregon Spring Game w/ the "Support our Troops and Families". ESPN2 airing it in the States. As a huge Duck fan, couldn't be prouder.

I am very disappointed. I am still working on my running (jogging) and I was excited to see how I improved since Feb 22 WOD. Unfortunately, I battled side cramps the whole run. But despite that I kept a steady pace and I didn't stop once... until I had to wait an intersection briefly, jogging in place. I think I had about a mile left Once I began moving again, I was hit with an terrible side cramp and forced to stop altogether briefly. I was able to resume running again but soon was overcome by the pain again. I walked the last ~1/2 mile. I was so frustrated/mad/disappointed as I was set to shave 2-3 minutes off my time. Granted, I am still slow but I was excited that I didn't feel fatigued to need "walk breaks" like I did on Feb 22. I look forward to the next 5k WOD to try this again.

WOD run 5k - did what I could ran/jogged/walked for 35 mins flat. Tracked by GPS RUN.gps app for android.

Kermit from www.crossfitsantafe.com

30 male 6ft 170

26:13 on eliptical after a crazy night in Prague! PR!

m24/6'1"/163 lbs

M/30/195/5'9"

Shut off my ipod timer on accident but restarted, recalculated, and did some simple arithmetic.

Best guess is 23 minutes.

M/26/140/5'11"
as rx'd 23:59

subbed 5 k row

21.27.6(7damper)

27:18
in my fivefingers

6k 25 mins.
This was my first run this year, i have been following 70's big to try and get bigger and stronger so i have been focusing on olympic lifting and powerlifting. I achieved my aim to get bigger and stronger. I put on 8kg and set PR's in every lift: squat, dead lift, bench press, press, overhead squat, clean and jerk and snatch.
The only negative is my conditioning slipped back a lot. This is my first week back crossfitting and i dont feel any where near as fit as i was 5 months ago.
My bodyfat increased only 2% and is drpooing back already now that i'm drinking less milk. My cholesterol level rose a bit but not a significant amount and i'm sure that will go back to what it was originally pretty soon.
I'd recommend 70's big to anyone wanting to get bigger and stronger, it definately works but bear in mind you will lose a lot of your hard fought conditioning.

25:39

Slowest time since starting X-fit. Some factors that might have slowed me down:
-not enough sleep (watched the Jazz game)
-oppressive heat and humidity
-new course with brutally steep hills

24:45

Dude, I'd love to see the Colts' Fran, Elizabeth, and Diane times. I'm imagining they crush those workouts.

m/165

as rx on road w/ hills: 25:40

m/35/160
swam 1200m, then 5k ran at 20:40

28:47
Not a great time, but a testament to CF. I've NEVER been a runner, and never run more than a mile straight. I've been doing CF for about 4 months, and today I added an extra 1.5 miles to the 5k without stopping. I'm also stronger AND leaner than iv ever been.
CF is amazing.

Been doing a longer run outside with those SWEET New England hills tossed in for good measure on Saturday mornings with a buddy.

4.8 miles

loving the NASTY hills for bathing suit season!

TIME: 48:20

at CFP we did a team WOD of 150 tire flips for time~flipped it back and forth so 75 flips a piece.

Tire weight: about 175#??? TIME: 12:14

beautiful day here in CT!

Run 5K

today 24:35
I'm not sure anymore what my pr is, but I'll take it today.

left ham got tight, but not to a point to hinder the run.

[QUOTE=Nik Nichols;707930]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.[/QUOTE]

39M/5'10"/170#

W/U: skipped.

Run 5k: 21:20.

C/D: Light walking.

Off PR by 0:56. Outside road course (74F, 45% humidity). As always, skipping a w/u slowed my starting pace. Otherwise, the run felt good.

5K run time-24:52
I did the run outside in 100 degree weather with vibrams five fingers. Windy today as well. Last time i ran it was 22:30 inside on a track

M/26/158/5'11"

Warmup: High-knees, butt-kicks, static stretch, strides.

Ran 1.5 in 13 min.

My knee pain started again at 1.25 miles. Not suprised pain occured, just disappointed.

Ran in my vibram five fingers.

M/165

19:01 - Flat course.

Just shy of 5K (3.05 miles

23.56 (7:51/mile pace)

M/20?5'8"/160
hurt pretty bad 32:02

f/40/173/5'11"

5k run 26:04

Still trying to get under 26 minutes. Sigh...

I'm hoping that one day I'll get off this plateau.

Ran a 5k college-wide race (our Mayfest festivities) on Wednesday after a workout and completed it in:

18:40

I'll just take that as my time and call today good.

M 37/158/5'10"

5K on dreadmill 0.5% incline (slave to the beeper for work) in
21:02.

Then some DUs, worked on muscle ups, finished with pushup tabata.

Thank you, CF, for making me a better man.

We have been changed, to bring change.

25m/5'10"/175lbs

As rx'd. Did it outside at Tower Grove Park in St. Louis. Gorgeous. That said, I hate running and I'm bad at it. 22:04 with 3 stops to walk.

5K (3.107 miles)
26:12

23:20, 2 whole mins slower than Dec. That was my last 5k and last outdoor run, and I purposefully didn't go at 100%. Holy sweat--feels 95 here in NYC.

M/32/6'3"/200
20:49 on the road (PR)

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

30:40. Never run more than 1 1/2 miles before today. Been crossfitting since February. It works.

agile 8 and burgener WU

row 5k 19:37 (PR by a few sec)

stretch and go home

later,
b
m/33/5'8-1/2"/166

Did a track workout with CrossFit Newport this morning

Run 400m
Broad Jump 200m
Bear Crawl 200m
Walking lunge 200m
Run backwards 200m
Run 400m

12:31 as Rx'd

Also in celebration of my kiddos birthdays, I rented a bouncy house and I have been jumping on that thing all day. Being a kid is great exercise. If we would all remember how to play again, we never would have to workout.

NEVER QUIT!

1% on tm

27:36
previous 27:42
pr 27:14

5'7"/180/M/32

Getting acclimatized to Fort Benning, GA so I was a little slow today.

5k (26ish mins)

Warrior Dash Texas - unofficial 27:31

Greg
M/35/5'11"/197

3.10 miles - 27:08

Abbi
F/33/5'1"/114

5K - 34:29

21:40

37yoM/188#

15K (preparing for a marathon in September) in 1:30

The Diefenbooker. 5k
Tough uphill course
21:50

20:48
it has been awhile since I have broken 21 mins. Pushed hard on on the last lap and was rewarded.

26:27 compared to 28:01, back in Feb.

85°F, 63% Humidity, Houston is brutal.

Disappointed in the overall time, but happy about the improvement. ACL surgery knee was bothering me at first, but the more I ran the better it felt :)

5'8/165/37

30:36 -- first run in vibram five fingers - calves sore

21:31....I hate running!

27:50

22:43
I almost had to stop because of the 90 degree weather and high humidity today. Normally I love running......

34 yom 225 bwt

warmup butterfly pull-up work

3.5 mile run in 27:13 (5k time around 24:12)

short sprint workout at track after ward

m36/178/5'8"

as rx'd 26:45

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy
My WOD
10 minutes speed bag 1505 hits
m/52/218

M/64/199-Run 5K
34:53

I ran by accident today , was suppose to give blood but they turned me away because of a rash i developed after going down by the river a few days ago , poison ivy or something

kids and the feeling they have of entitlement , don't they feel that way way because parents give them the junk they see advertised? and since there friends have just about everything they want, so should they, and when this cycle is continued it follows into adulthood and our consumerism society is perpetuated.

kids are special. we all are when you look at the staggering odds against each of us entering the world

Paul45

25:32

26:41

Wow, poor time. My 5k time is going in reverse to all my other gains made through CrossFit.

To make matters worse, I didn't have to wait for traffic at all today.

23:23

Great way to start the day with very few vehicles out on the road.

40/m/190
as rx'd

22:02 outside

26/m/5'11"/175
as rx'd
25:43
did not want to run
Crossfit definitely has improved my mental strength to keep going!

Did Fran (7:15 (PR))
Ran 11 miles (prep for 50m in 2 weeks).

25:22

Best in a long time.

Burpee/SU/DBS/PU/HSPU WOD, details there.

24:21

Disappointed because I ran pretty hard - however, this is my first 5k after starting Crossfit 2 weeks ago after a 4 month break from surgery. It was also oppressively humid in New Orleans and the wind was gusting very hard today. Also, I don't have running shoes. All in all, OK place to start from.

23:19...I think you got this one, Sir. Lets pray for deadlifts.

On a track 30:38

Fastest time ever was in boot camp 9 years ago in 20:30. I'll get there, I'm just hauling around about 55 more pounds now

23:11
Felt relaxed today but, the time is slow.
11:22 out
11:49 in

19:43 tuesday 4/27

Just a note to all the run "experts" here criticizing the heel strike; heel striking is not always bad. Many elite distance runners have a heel strike. For example, Haile Gebrselassie is a mid foot striker on shorter and mid distance runs but he heel strikes on marathons. The reason for this is speed. He runs so fast on mid distance stuff that he is basically sprinting so he's on his toes/mid foot. When he runs at a marathon pace, he's still going way faster than anyone here runs a 5k (sub 5 min miles often) but it's slower for him so he heel strikes.
Now, despite the fact that he heel strikes when he goes slower, what really matters is that his heel strike does not occur out in front of his body but rather, right underneath his center of gravity which is the real thing to focus on. Some people are natural heel strikers, the key is just to not stick your foot out in front of your body which slows you down.

26:32

On track.

Funct fit to shop physical and back (5k)

time 23:07

29:43

This is 3:30 better than my first 5K from September. I kept a good pace for the first 2K and then ended up walking a lot. I still find the running to be rough.

My six years old son ran 1k in 6' 15" with me today, i' m pretty proud of him!!!

33:31 lake run approx 3.5m

5K in 23:24

Middle of the road, but still an improvement.

20:45 I think is my fastest 5 k. useless now legs done

23:52

34/M/6'00/196

26:58

90 degrees, humid, hilly, slow

4 minutes away from my pr

CFWU x 3

2.1 miles then quit...ugh.

17:03

M/49/6'3"/195

22:10
perfect running weather today here in Colorado

23/m/6'0/191

Ditto @JimL (above) on the weather in CO! Where in CO are you @JimL?

25:50
Felt great actually — never been a good distance (I know, I know, it's only a 5k, but still...) runner, so this is pretty good. Glad to have an excuse to enjoy the outdoors!

Pretty good for me!

27:40

M/44/180

Row 5k - 21:42

w/ my mutt 27:17

12min bike to track

cfwu
2rds 15reps
pushups
situps
squats

35:23

12min bike home

awful run. did not feel good today

26:14

22:28

m/22/185

23:05 (PR)

24:10

20:05 .... not a PR since Crossfit ....

But!!!! I haven't lost any speed over the winter with VERY little running....like maybe three or four runs that weren't in a structured Crossfit routine. I'm extremely happy to know that six months of virtually no running and sticking to main site the best I can has maintained my running fitness so well. It's crazy, but I'm a believer through and through!!

Did this in my Five Fingers. I've been using them for all my sprint work and some gym time. One tendon in my right foot isn't a fan, but I think it will listen when I try a longer run again in a week.

27:36

Row 5K, 19.30, PR by 8 seconds

Burg WU, snatch to 155, snatch pulls, snatch deadlifts

Cash out, one arm barbell pwr cln

Rx'd 24:32

As Rx'ed
28:04

29:26 on Feb, 22 2010

ran 20 minutes, plus 12 story stair run in my building.

22:44 approx. 5k

19:14

21:00 on Lake Shore Drive with Garmin

Ran in my vibram kso's this time.

24:06

20:29

REST THIRTY MINUTES

5K ROW 19:40

M/36/187

CFWU x 3

31:18 on gravel road

Front squat 5x5 @ 135

20:29 (track at park)

Compare to:
090720 - 23:11 (neighborhood route)
090307 - 22:58 (track at park)
080810 - 25:35 (neighborhood route)
080311 - 22:11 (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

29:41

25:14 at 8000 ft elevation i love afghanistan

Wow. I suck something awful. 32.41 with the treadmill at 2% grade.

27:02 8:42/mile

windy conditions, hilly course, embarrassingly slow time. I need to either spend less time in the weight room and more on the road (I thought I would never say that) or make time to do both.

New pr..this decade anyway ;)
24.56...2.5 mins improvement and it felt good!

M/35/5'9"/199.5

29:31; Treadmill 1.0 incline

26:00

Ran this one on a track...slower.

30:12 tough hilly course but goal is to get that down sub 25.

age 20 bw 170

21:58

first time ever running a 5k. tougher than it seems. it ended up being 3.5 miles because we went from weight room to whitcomb. turn left down campbell. right at little caesars. right at McDonalds. right at gas station by subway. back to weight room.

scaled up to the mud run today, good timing! :)

5'8 / 145lbs / 26

5K on treadmill. 3.15 miles in 30min.

m/42/5'8"/82kgs

28m40s

M/41/69.25"/180lbs

as rx'd on treadmill 23:25
my first true attempt at running that far for time.
can hardly wait to see what my time is in 3mos.

We justed started doing a whiteboard of our own out here at Crossfit Basrah, Iraq.

4 rounds:
30 yd Broad Burpee
40 sit-ups
30 1 Pood KB Swing
20 Pullups
10 95lb Squat

Gelo-30:53
Jethro-38:48

24:44

running running running. never ending

25:03

25:56 wow I am pathetic

rest day for me today. I'll hit it tomorrow

31:14

WOD - 5K run after W/U.

26 mins 43 seconds.

Happy-ish with time. Forgot that I was running on a full stomach, so never had the chance to stretch out.

21:59

25:36

Haven't run for a few months. First time with my Vibram FiveFingers (other than WOD w/u sprints)

Ran the f/l loop in the dark.

m/42/5'6"/145

5k
21:27

24:30 PR

20:09

(PR: 19:36)

F/23/5'6"/120#

Late entry:

Army Physical Fitness Test

300 points (13:50 run)

Ug.

33 mins treadmill in garage
90-100 degrees inside ist mile 8:15
then die out.ran 3.2 miles is that correct.

ran the 1/2 marathon in Champaign, IL

1:46:41

27/m/182

Next time this comes up, could we all post our incline % if done on the treadmill, or else maybe give a rx'd grade? It would be nice to compare times against folks who ran at the same incline.

Thanks!

24:02; pose running. 1st timed 5k since January when I converted to 100% pose running. I use to run the 5k in 22:00; 2 minutes slower doing pose.

Anyone come across those Fran or Diane times from the Colts yet?

Coach, can you post those? Can anyone post those? Names and times please?

I'd LOVE to see those.... Hell, I'll take the documented times of anyone in the NFL; I have some CIS (Canadian University) football clients who'd love to see where they generally stack up to the pros in regards to GPP.

HA! One of my students emailed me Friday afternoon with the very same question: extra points. I replied that there were plenty of points over the course of the semester to "lift" his grade. Oh, and his email didn't include a salutation or a closing line either.

3 mile run:

6:24 (1:28,1:39,1:40,1:37)
6:51 (1:45,1:41,1:42,1:43)
6:45 (1:42,1:43,1:43,1:37)

20:00 05/02/2010 (400m track)
21:24 03/06/2010
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

Run 5K

As rx'd. Time: 48:22.

WOD was done on trails at Uwharrie Forest, and preceded by 500m swim and 8 mile mountain bike ride. ;-)

19:54, had to row because the treadmill at the station quit working after .2 miles. I hate rowing.

24:59

M/50/151/1-1-06

First run this year. Attempted outside. Shins rebelled after, oh, 3 or 4 steps.

3K 17:30
2K Row 8:30

Seems I need to spend a little more time in the slightly longer time domains. Also think I hate running enough to declare 'uncle' on anything over 800M and switch to 2 or 3x on roller blades.

M/39/68"/190

25:15

I don't think the argument against today's students is so clear. Sure, it is pitiful for a student to beg for a few points with no justification to make a grade, but more often I think students are asking for points back because they are challenging the test. Many students who just keep quiet and accept their grade may simply lack the confidence to question the almighty teacher. If you're wrong, then you're wrong, but if its controversial then you have to fight for it.

02/05/10
M/34/81
5km OTR in vibrams
8:45 out
8:33 home
17:19 total

3 mile run
22:45
then 20 K's to E's

28 minutes

42:41 for 5.5k in Redwood Regional Park--Bridal Trail up Chowen to Frost down Orchard vs
24:55 @ 8 mph w/ 2 brief stops 7/21/09
23:40 @ 8 mph w/ brief (doh!) slowdown @ 20 mins to 3.5 mph 4/8/09
35:43 for 3.91 mi around lake merritt avg 6.56 mph 3/7/09
24:55 @ 7.5 mph 9/20/08
34:09 for 3.77 mi in hilly montclair 8/10/08
23.22 on tmill at 8 mph 3/13/08
23:30 @ 8 mph 1/16/08
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07 v
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

@ #216 Kevin:

You have definitely checked the constantly varied block...

Ran a 4 mile mud run today! Great fun!

M/25/5'9"/178

Time: 25:11

Uuuhh, 5 mins slower than last time, new born daughter is keeping me up at night so I am not gettin much sleep at night and my WOD times are suffering. Hopefully soon she starts to sleep longer through the nights...probably not.

DO WORK!!!

23:36 (PR)

only 9 seconds better than old pr, but i'll take it. been trying beat that time since september. need to work on cardio ... legs felt great whole way through, but tired about halfway point.

BFH-21:30
BP-24:00

F/26/5'5"/118

Time: 25:45

Humid, hot... but not worse than last time I ran it, which was snow/rain and cold. It's always something!

This is approximate, because I used a "Map My Run" type thing to map it out but it is better than my last 5K (26:54). It's funny because I didn't even look at the Crossfit page but I just decided to do a 5K today.

time/PR: 19:49

it was a beautiful running day today!

M/42/5'11"/180

23:40 (PR--previous PR 24:13)

m/36/5'11/214

26:55

F/39/5'6"/160

30:03

23:30 5 sec slower today

May 2 - 90 min run
May 3 - row 5km 23:39 (PR)

Ran the 5k and have noticed an increased performance after all those 400m runs for warmups and WODs. Dropped 30 seconds from my last 5k run.

22.17

27:12

28:39

Make up day for me - 22:32

Cashed out with shoulder press, push press, push jerk skill work.

RX'd 24:32

did a 6km loop around the neighbourhood.

33 minutes. Definitely faster/easier on a treadmill.

3.5 mile course

26:55

m/178cm/89kg/34y
26:40 PR

As Rx'd:

23:41 (PR by 9 seconds)

I was actually surprised I PR'd today in the heat (90 degrees). It felt like my feet were burning from being on the scorching sidewalk. Maybe that's what made me run slightly faster :)

26 minutes

When I first saw it, this photo made me wonder about the people watching in the background, the police. Here is an article about Afghan police that I found interesting.

http://www.foreignpolicy.com/articles/2010/04/24/afghanistan_s_boys_in_blue?page=0,1

28:56

m/47/177
rx'd 24:20

5k run, at Roosevelt High track. 22:20 I think it's a PR.

5k - 21:40 (treadmill @ 2.0 grade)

This picture is amazing...you can see the envy on the onlookers faces...

19:47 as rx'd on treadmill

F/34/5'3"/108 Biked 10K and an hour of weights.

Row 5k

20:11

m/41/5'7/150

22:15

M/34/6'/183

20:18

I had to come back and log this, I was on Daytona beach, and planned to run the gas out of the tank in the surf, and suck up as much oxygen as I could before I left Florida. Kept my 9mph pace so... 27 min or so.
I then just kept running at that pace untill I had nothing left, ran the gas out of the tank.
70 minutes, approx. 10 miles by GPS. I was then to tired to be anxious about the impending 5 hour flight, and slept it off at 30,000 feet.

M 36/5'10"/170

27:10

Rx on dreadmill 22:03

Thank you, CF, for making me a better man.

I have been changed, to bring change.

22:17

m/45/170

26:00

Tried to pull this one out yesterday evening at the globo gym. There was no AC, and it was full of people and sunlight all day... it must have been about 95 in there. Stopped at 2 miles in 13:55, then rowed 500 m in 1:50 for a warm down. Have a great day everybody.

32/m/5'10"/210

26:34

beach path, 24:54, not my best....

23:44

cfwu x 3
5-1K intervals
4:38/4:58/5:06/5:06/5:04
rest 2:30 between

24:26 on treadmill at 1.0 incline. 30 seconds faster than last time which was outside with my dog dragging me around but still off a best in the 23s last spring.

m.159.37

30:46 3.1 miles

25:29 @ WMS Track

well i was thinking 5k was 3.3 miles, so i evidently did almost a 1/4 too much. oh well.

26:00 even. first run that long in a long time.

1/4 mile too much, i should say.

28:03

Did it at Metroparks...not a precise 5k but close

Previous time was 28:38

Left phone/timer in car since I forgot my watch so I started the timer locked my car and started running then when I was done had to unlock the car and get the phone out of console to shut it off so I subracted a minute from the time...not precise at all but I did the whole thing without stopping so that's an improvement

45:03 79.6 degrees, 50% humidity, sunny

Probably didn't help that I gave blood yesterday, but hardly a major factor.

m/209/old as dirt

14:00...2.25 miles, just building up for a 5k race

14:00...2.25 miles, just building up for a 5k race

3+ mile run in Oak Bluffs, MV

25:45

pittsfield out & back:

24:27 (pr)

C-
5K route
31:24

First CrossFit workout...

Oye, I'm out of shape.

28:33.6

First CrossFit workout...

Oye, I'm out of shape.

28:33.6

WOD: Run 3.0 miles

Gunnar 20:02
Paul 20:51
Jen 25:11
Eric 25:21

grrr...

23:40

Felt good, just didn't manifest in a good time.

20:54 (pr I think)

...doing this on 4.5 hrs sleep made me realize how much good rest is important.

Was unable to run today. Too busy :'(

Run 8K With some hill: 40:10

My fiance and I are on vacay down at St. Pete Beach Florida!!! Thus we scaled down the WOD.

We did not keep track of distance. We rather ran time based. We ran 15 minutes along the shore into the wind then 15 minutes back with the wind to our back. All done at a moderate pace.

Awesome view!!!

Rowed this time: 18.36
Ran 3m on 4/16: 18.02

5k on outdoor track 24:25

As RX'd

Run 5K

Completed time: 26:44

cooldown from Barbara on Rnr's world track
~24'

At morning 5k row: 20:17. It was my first 5k row.
At afternoon 5k run in a race: 22:47.

As rx'd

24.30

27:17

19:45

I wonder what payton manning's fran time is?

4.75 miles in 35:26 (7:28 per mile)

Distance is my benchmark run in NYC. Head north on the West Side Hwy, beginning at North Moore. Turn around where the park ends at 29th st. Run the bike path one way and the boardwalk the other. Finish line is back at North Moore. Great run with little traffic and lots of sun along the Hudson.

M/25/5'11''/195

4 rounds:
run 400M
rest 2 minutes

1 - 1:13
2 - 1:21
3 - 1:27
4 - 1:30

Run 5K SUB Life Fitness Bike

31:00

Compare to 091209

30:00

M/31/5'9/175

rand for 24:23 not sure how far it was because I was in unfamiliar teritory and didn't have a very great place to run.

F/31/5'9"/213
Row 2000 meters 11:00

F/34/5'5"/162
Row 4300 meters 22:00

90degF first summer's day

24:49

31/m/71.6"/173#/Chapparal Rd, TX

CFWUx3
Ran 3/4 mile on treadmill and got kicked out of Gold's Gym because my daughter hit a boy for budging in the day care... Sheesh

24:16 on the country road

31:09

felt really slow today. pretty disappointed

m/36/5'9/176
Little bit of pose work. Lite jog.
23:14. Best time in over a year. Used pace guy on Garmin. Set it for 23:50 & was able to stay 150m ahead of pace..
12/9/09: 24:25
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.

35yom/208lbs

Run 5k

2k in 12:43

I'm not sure if I'm mentally tired, physically tired, or both, but I just couldn't pull off my workout last night, and this 5k was terrible. I'm going to try and get some more rest and also get into the 3 on, 1 off rhythm to see if that corrects the problem.

37/m/6/74kg
19:56

run 5k (indoor track)

20:26 (splits: 6:47, 6:47, 6:17 + :34)

previous:
20:30 (2/24/10)
21:41 (12/9/09)
20:38 (11/19/09)
21:04 (10/13/09)

3m Marine Corps PFT: 17.53.

First 300 in five years. Thanks CrossFit!

22.04

30:40 – (10:59-9:58-9:43)
Down the street, and 3 times there and back on the green belt.

25:56

19:50

25:16

27:00 - treadmill

casual jog with friend. not timed

First week of running in fivefingers, only managed 2k at a leisurely pace due to my calves being on fire.

[23:12]

ran ~ 1.6 miles

12:33 (PR is 12:18)

45/m/171

run 5.7 miles

59:12

needs work

2010-07-18 - 20:12 (work) TM 9. Further next time.
2010-03-31 – 20:12 (work) 2nd wod best run yet
2010-02-22 - 20:14 (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)

2010-07-18 - 20:12 (work) TM 9. Further next time.
2010-05-01 - 20:00 (work)felt ok
2010-03-31 – 20:12 (work) 2nd wod best run yet
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)

24:29 5.03K. Gradual rolling hills. No PR. Forefoot running in regular running shoes.