May 1, 2010

Saturday 100501

Run 5K

Post time to comments.

Compare to 091209.

KirkinJohnsonAfghanPoliceWatchRun_th.jpg

Enlarge image

Casey Johnson (USAID), Kandahar Province, Afghanistan.


"CrossFit Trainers and Games Athletes" a CrossFit Journal preview video [wmv] [mov]


"GPP and Sport" with Greg Glassman - video [wmv] [mov]


"Blame It on Mr. Rogers: Why Young Adults Feel So Entitled" by Jeffrey Zaslow, The Wall Street Journal.

Posted by lauren at May 1, 2010 5:00 PM
Comments

Sweet I got the run bug!

Comment #1 - Posted by: Cody at April 30, 2010 5:00 PM

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

Comment #2 - Posted by: quinn McCutchen M/40/150/5'10" at April 30, 2010 5:03 PM

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

Comment #3 - Posted by: Ian at April 30, 2010 5:05 PM

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

Comment #4 - Posted by: Charles L at April 30, 2010 5:18 PM

I feel deadlifts coming soon.

Comment #5 - Posted by: FinnishCraig m/22/5'8"/155 at April 30, 2010 5:18 PM

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

Comment #6 - Posted by: Lol Mettam at April 30, 2010 5:19 PM

Great! I have been needing a good run!

Comment #7 - Posted by: Jenna at April 30, 2010 5:22 PM

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

Thanks!

Comment #8 - Posted by: MTR/m/168/5'9" at April 30, 2010 5:22 PM

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

Comment #9 - Posted by: PKW at April 30, 2010 5:29 PM

It's a beautiful day in the neighborhood!

Comment #10 - Posted by: Jay at April 30, 2010 5:41 PM

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!

Comment #11 - Posted by: Chris G at April 30, 2010 5:54 PM

#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.

Comment #12 - Posted by: FTyler at April 30, 2010 5:57 PM

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

Comment #13 - Posted by: PN at April 30, 2010 6:00 PM

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

Comment #14 - Posted by: santi at April 30, 2010 6:16 PM

That's one of the coolest pictures ever

Comment #15 - Posted by: AllisonNYC at April 30, 2010 6:22 PM

I was expecting this to show up soon...

Comment #16 - Posted by: Daniel Krull AKA "Franiel" at April 30, 2010 6:23 PM

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.

Comment #17 - Posted by: Pete 20/M/150/5'8" at April 30, 2010 6:28 PM

Called it but not happy about it!

Comment #18 - Posted by: justaman - liberty, sc at April 30, 2010 6:30 PM

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

Comment #19 - Posted by: steven at April 30, 2010 6:30 PM

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.

Comment #20 - Posted by: S at April 30, 2010 6:30 PM

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.

Comment #21 - Posted by: Matthew 23/6'2.5"/212 at April 30, 2010 6:33 PM

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

Comment #22 - Posted by: Marty at April 30, 2010 6:35 PM

#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

Comment #23 - Posted by: Tim/35/M/70/170 at April 30, 2010 6:58 PM

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.

Comment #24 - Posted by: Costello at April 30, 2010 7:04 PM

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.

Comment #25 - Posted by: Katie at April 30, 2010 7:04 PM

Crossfit Sri Ram Ashram, India

Bachendra 28:47
Gautam 20:14

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

Comment #26 - Posted by: rashmi at April 30, 2010 7:28 PM

"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.

Comment #27 - Posted by: John at April 30, 2010 7:33 PM

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

Thanks coach.

Comment #28 - Posted by: FTyler at April 30, 2010 7:37 PM

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

Comment #29 - Posted by: Ed G at April 30, 2010 8:22 PM

Haha great here come the running critique comments...

Comment #30 - Posted by: Christian/16/M/5'10/185 at April 30, 2010 8:22 PM

Yep, already have one planned for the morning.

Comment #31 - Posted by: Jordan at April 30, 2010 8:25 PM

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.

Comment #32 - Posted by: Ben Edelen at April 30, 2010 8:32 PM

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

Comment #33 - Posted by: Andrew Asbach at April 30, 2010 8:54 PM

#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.

Comment #34 - Posted by: Clinton Canaday - 24/6'3"/220 at April 30, 2010 9:50 PM

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.

Comment #35 - Posted by: Clinton Canaday - 24/6'3"/220 at April 30, 2010 9:52 PM

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

Comment #36 - Posted by: kevin at April 30, 2010 10:12 PM

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.

Comment #37 - Posted by: Andy - 44/6'3"/205 at April 30, 2010 10:58 PM

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

Comment #38 - Posted by: Rob at April 30, 2010 11:13 PM

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

Comment #39 - Posted by: brian at May 1, 2010 12:29 AM

Coach,

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

Comment #40 - Posted by: Danny at May 1, 2010 1:31 AM

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.

Comment #41 - Posted by: Patrick at May 1, 2010 3:09 AM

42/m/176cm/73kg

Ran 5k last wednesday 20100428 in 22:06.

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

Comment #42 - Posted by: Memuc at May 1, 2010 4:07 AM

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

Comment #43 - Posted by: Jeff at May 1, 2010 4:10 AM

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

Comment #44 - Posted by: Nickosaurus at May 1, 2010 4:26 AM

41/m/5'8"/69kg

Ran 10 K instead. 43:06

Comment #45 - Posted by: Nick in Sydney at May 1, 2010 4:32 AM

m/41/6'0"/192

26:23

Comment #46 - Posted by: Jeff H at May 1, 2010 5:17 AM

#39

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

Comment #47 - Posted by: chad at May 1, 2010 5:21 AM

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

Comment #48 - Posted by: in8girl at May 1, 2010 5:21 AM

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.

Comment #49 - Posted by: Mike at May 1, 2010 5:52 AM

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

Comment #50 - Posted by: Troy at May 1, 2010 5:53 AM

Run 5K

Time: 43:83

Comment #51 - Posted by: Derek at May 1, 2010 5:58 AM

21:35

Comment #52 - Posted by: Tyler Scott at May 1, 2010 6:04 AM

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

Comment #53 - Posted by: Tom Eberhard at May 1, 2010 6:06 AM

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

Gonna be tough to beat. This hurt pretty good!

Comment #54 - Posted by: Prinze at May 1, 2010 6:16 AM

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?


Comment #55 - Posted by: SD at May 1, 2010 6:18 AM

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

Comment #56 - Posted by: JT at May 1, 2010 6:25 AM

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

Comment #57 - Posted by: Ccar at May 1, 2010 6:28 AM

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.

Comment #58 - Posted by: JT at May 1, 2010 6:28 AM

m/44/185

22:02

Comment #59 - Posted by: cosmo at May 1, 2010 6:29 AM

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)

Comment #60 - Posted by: gs at May 1, 2010 6:54 AM

M/25/160

10K

43:11

Comment #61 - Posted by: JHendo at May 1, 2010 6:56 AM

20:55

Comment #62 - Posted by: dubbs at May 1, 2010 6:58 AM

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

Comment #63 - Posted by: Josiah Ertz at May 1, 2010 7:00 AM

Tomorrow's WOD: run 5k backwards?

Comment #64 - Posted by: Harpo m/42/5'7"/145lb at May 1, 2010 7:03 AM

26:11

Comment #65 - Posted by: Damion at May 1, 2010 7:26 AM

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

19:43, damper on 7

Comment #66 - Posted by: jeglit (m/38/6'4"/220) at May 1, 2010 7:32 AM

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.

Comment #67 - Posted by: ericthered at May 1, 2010 7:44 AM


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

Comment #68 - Posted by: Kevin McClellan at May 1, 2010 7:46 AM

As rx'd 18:23

Comment #69 - Posted by: Matthew Vesey at May 1, 2010 7:49 AM

20:31

Comment #70 - Posted by: Townsend at May 1, 2010 7:51 AM

Rxd 19:18

Comment #71 - Posted by: DSides at May 1, 2010 8:02 AM

24.05

Comment #72 - Posted by: controlfreak at May 1, 2010 8:07 AM

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

Comment #73 - Posted by: permac M/36/6'/190 at May 1, 2010 8:09 AM

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

Comment #74 - Posted by: Dan Leary at May 1, 2010 8:19 AM

5 k on the treadmill-24:49 pr

Comment #75 - Posted by: roee at May 1, 2010 8:35 AM

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

Comment #76 - Posted by: Sesoku at May 1, 2010 8:35 AM

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.

Comment #77 - Posted by: Chris H at May 1, 2010 8:35 AM

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.

Comment #78 - Posted by: hfurm f/29/5'8"/171 at May 1, 2010 8:39 AM

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

Comment #79 - Posted by: Kermit at May 1, 2010 8:45 AM

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

m24/6'1"/163 lbs

Comment #80 - Posted by: Danny G at May 1, 2010 8:49 AM

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.

Comment #81 - Posted by: cnc at May 1, 2010 8:51 AM

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

Comment #82 - Posted by: Jon at May 1, 2010 8:52 AM

subbed 5 k row

21.27.6(7damper)

Comment #83 - Posted by: Jonblaze at May 1, 2010 8:56 AM

27:18
in my fivefingers

Comment #84 - Posted by: TomO/43/M/200 at May 1, 2010 9:02 AM

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.

Comment #85 - Posted by: Gerard at May 1, 2010 9:04 AM

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

Comment #86 - Posted by: Adam A. at May 1, 2010 9:05 AM

24:45

Comment #87 - Posted by: quinn McCutchen M/40/150/5'10" at May 1, 2010 9:11 AM

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

Comment #88 - Posted by: Vas at May 1, 2010 9:23 AM

m/165

as rx on road w/ hills: 25:40

Comment #89 - Posted by: jnel at May 1, 2010 9:26 AM

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

Comment #90 - Posted by: J. Galt at May 1, 2010 9:29 AM

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.

Comment #91 - Posted by: Shane at May 1, 2010 9:29 AM

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!

Comment #92 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 1, 2010 9:29 AM

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]

Comment #93 - Posted by: NikNichols42yo 5'7'' 165lbs at May 1, 2010 9:32 AM

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.

Comment #94 - Posted by: rjf (Since 07-20-07. WOD no. 763) at May 1, 2010 9:41 AM

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

Comment #95 - Posted by: Law at May 1, 2010 9:47 AM

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.

Comment #96 - Posted by: Greg-NOLA at May 1, 2010 10:06 AM

M/165

19:01 - Flat course.

Comment #97 - Posted by: Ezekiel - CrossFit Coastal at May 1, 2010 10:27 AM

Just shy of 5K (3.05 miles

23.56 (7:51/mile pace)

Comment #98 - Posted by: Clippa at May 1, 2010 10:37 AM

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

Comment #99 - Posted by: Mark at May 1, 2010 10:46 AM

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.

Comment #100 - Posted by: JuliePlatt at May 1, 2010 10:53 AM

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.

Comment #101 - Posted by: akincaid/m/21/5'9/165 at May 1, 2010 10:54 AM

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.

Comment #102 - Posted by: Jim-SPCF at May 1, 2010 10:54 AM

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.

Comment #103 - Posted by: Caleb at May 1, 2010 10:55 AM

5K (3.107 miles)
26:12

Comment #104 - Posted by: Repto M/39/5'11''/235 at May 1, 2010 10:57 AM

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.

Comment #105 - Posted by: Chris H at May 1, 2010 10:58 AM

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

Comment #106 - Posted by: Ben S at May 1, 2010 11:06 AM

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

Comment #107 - Posted by: Brett at May 1, 2010 11:14 AM

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

Comment #108 - Posted by: brian p at May 1, 2010 11:16 AM

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!

Comment #109 - Posted by: Dan Blackmon (M/36/5'10"/175) at May 1, 2010 11:19 AM

1% on tm

27:36
previous 27:42
pr 27:14

Comment #110 - Posted by: Ticotexas M/40/69/150 at May 1, 2010 11:28 AM

5'7"/180/M/32

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

5k (26ish mins)

Comment #111 - Posted by: Sifu_Ryan at May 1, 2010 11:28 AM

Warrior Dash Texas - unofficial 27:31

Comment #112 - Posted by: therozfather 31/M/200 at May 1, 2010 11:29 AM

Greg
M/35/5'11"/197

3.10 miles - 27:08

Abbi
F/33/5'1"/114

5K - 34:29

Comment #113 - Posted by: Balsy at May 1, 2010 11:35 AM

21:40

37yoM/188#

Comment #114 - Posted by: Sethro at May 1, 2010 11:36 AM

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

Comment #115 - Posted by: Steven at May 1, 2010 11:39 AM

The Diefenbooker. 5k
Tough uphill course
21:50

Comment #116 - Posted by: Charles L at May 1, 2010 11:41 AM

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

Comment #117 - Posted by: magnus 24/5'8"/155-160 at May 1, 2010 12:05 PM

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 :)

Comment #118 - Posted by: FinnishCraig m/22/5'8"/155 at May 1, 2010 12:06 PM

5'8/165/37

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

Comment #119 - Posted by: E.J. at May 1, 2010 12:26 PM

21:31....I hate running!

Comment #120 - Posted by: Eric M/21/6'1"/ 207 at May 1, 2010 12:28 PM

27:50

Comment #121 - Posted by: ccraft at May 1, 2010 12:29 PM

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

Comment #122 - Posted by: Charlie11x at May 1, 2010 12:37 PM

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

Comment #123 - Posted by: brian t at May 1, 2010 12:44 PM

m36/178/5'8"

as rx'd 26:45

Comment #124 - Posted by: c-loc at May 1, 2010 12:44 PM

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

Comment #125 - Posted by: Pete In Sun City at May 1, 2010 12:48 PM

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

Comment #126 - Posted by: peejay2 at May 1, 2010 12:48 PM

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

Comment #127 - Posted by: paul45 at May 1, 2010 1:08 PM

25:32

Comment #128 - Posted by: ArcLite M/35/69"/163 at May 1, 2010 1:13 PM

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.

Comment #129 - Posted by: Ronnieboy at May 1, 2010 1:20 PM

23:23

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

Comment #130 - Posted by: Kevin3841 at May 1, 2010 1:22 PM

40/m/190
as rx'd

22:02 outside


Comment #131 - Posted by: JackM at May 1, 2010 1:32 PM

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!

Comment #132 - Posted by: justaman - liberty, sc at May 1, 2010 1:34 PM

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

Comment #133 - Posted by: cort at May 1, 2010 1:35 PM


25:22

Best in a long time.

Comment #134 - Posted by: Kevin McClellan 48/M/195 at May 1, 2010 1:51 PM

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

Comment #135 - Posted by: bingo at May 1, 2010 1:53 PM

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.

Comment #136 - Posted by: Aaron Lesher at May 1, 2010 1:59 PM

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

Comment #137 - Posted by: MessDog at May 1, 2010 2:08 PM

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

Comment #138 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 1, 2010 2:09 PM

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

Comment #139 - Posted by: Jim D. 49/m/165/5'11" at May 1, 2010 2:12 PM

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.

Comment #140 - Posted by: Jesco at May 1, 2010 2:19 PM

26:32

On track.

Comment #141 - Posted by: SaVaGe at May 1, 2010 2:29 PM

Funct fit to shop physical and back (5k)

time 23:07

Comment #142 - Posted by: jonEl M/38/5'9"/168 at May 1, 2010 2:36 PM

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.

Comment #143 - Posted by: Alton 30/m/5'11"/175lbs at May 1, 2010 2:44 PM

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

Comment #144 - Posted by: vats at May 1, 2010 2:54 PM

33:31 lake run approx 3.5m

Comment #145 - Posted by: Ambro at May 1, 2010 2:59 PM

5K in 23:24

Middle of the road, but still an improvement.

Comment #146 - Posted by: Jeff S/26/M/72"/190lbs at May 1, 2010 3:03 PM

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

Comment #147 - Posted by: jef at May 1, 2010 3:04 PM

23:52

Comment #148 - Posted by: charbs m/25/190 at May 1, 2010 3:12 PM

34/M/6'00/196

26:58

90 degrees, humid, hilly, slow

4 minutes away from my pr

Comment #149 - Posted by: Dan D. at May 1, 2010 3:17 PM

CFWU x 3

2.1 miles then quit...ugh.

17:03

Comment #150 - Posted by: F15E_WSO_M/47/6'/175 at May 1, 2010 3:21 PM

M/49/6'3"/195

22:10
perfect running weather today here in Colorado

Comment #151 - Posted by: JimL at May 1, 2010 3:26 PM

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!

Comment #152 - Posted by: DenverDawg at May 1, 2010 3:39 PM

Pretty good for me!

27:40

Comment #153 - Posted by: Bonnie at May 1, 2010 3:48 PM

M/44/180

Row 5k - 21:42

Comment #154 - Posted by: Alan at May 1, 2010 4:04 PM

w/ my mutt 27:17

Comment #155 - Posted by: tjt 29/m/5'11/168 at May 1, 2010 4:04 PM

12min bike to track

cfwu
2rds 15reps
pushups
situps
squats

35:23

12min bike home

Comment #156 - Posted by: Mike Farrell 58 5'10" 215 at May 1, 2010 4:05 PM

awful run. did not feel good today

26:14

Comment #157 - Posted by: scugs at May 1, 2010 4:05 PM

22:28

Comment #158 - Posted by: JRPD at May 1, 2010 4:11 PM

m/22/185

23:05 (PR)

Comment #159 - Posted by: harry at May 1, 2010 4:11 PM

24:10

Comment #160 - Posted by: Garrett Timko 16 5'9" 160 at May 1, 2010 4:15 PM

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.

Comment #161 - Posted by: Shane/31/6'/190 at May 1, 2010 4:48 PM

27:36

Comment #162 - Posted by: Runningeasy m/40/5'9"/205 at May 1, 2010 5:07 PM

Row 5K, 19.30, PR by 8 seconds

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

Cash out, one arm barbell pwr cln

Comment #163 - Posted by: Apolloswabbie 72.5 209 46 yoa at May 1, 2010 5:15 PM

Rx'd 24:32

Comment #164 - Posted by: Stryder9 m/36/5'8"/161# at May 1, 2010 5:18 PM

As Rx'ed
28:04

29:26 on Feb, 22 2010

Comment #165 - Posted by: CBrown at May 1, 2010 5:24 PM

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

Comment #166 - Posted by: chris 195/34/69" at May 1, 2010 5:50 PM

22:44 approx. 5k

Comment #167 - Posted by: Jette 40/M/5'11"/175 at May 1, 2010 5:54 PM

19:14

Comment #168 - Posted by: Josh M/35/74"/198# at May 1, 2010 6:01 PM

21:00 on Lake Shore Drive with Garmin

Comment #169 - Posted by: ryan 6'/33/185 at May 1, 2010 6:07 PM

Ran in my vibram kso's this time.

24:06

Comment #170 - Posted by: Jean-Paul Lara (26/m/5'10/173 at May 1, 2010 6:29 PM

20:29

REST THIRTY MINUTES

5K ROW 19:40

M/36/187

Comment #171 - Posted by: AD at May 1, 2010 6:30 PM

CFWU x 3

31:18 on gravel road

Front squat 5x5 @ 135

Comment #172 - Posted by: tdhalls at May 1, 2010 7:24 PM

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)

Comment #173 - Posted by: B. Rhaly at May 1, 2010 7:28 PM

29:41

Comment #174 - Posted by: Hale at May 1, 2010 7:29 PM

25:14 at 8000 ft elevation i love afghanistan

Comment #175 - Posted by: Rob T at May 1, 2010 7:31 PM

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

Comment #176 - Posted by: MTR/m/168/5'9" at May 1, 2010 7:34 PM

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.

Comment #177 - Posted by: jc at May 1, 2010 7:43 PM

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

Comment #178 - Posted by: Craigb at May 1, 2010 8:09 PM

M/35/5'9"/199.5

29:31; Treadmill 1.0 incline

Comment #179 - Posted by: Cooper at May 1, 2010 8:26 PM

26:00

Ran this one on a track...slower.

Comment #180 - Posted by: Ted C at May 1, 2010 8:33 PM

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

Comment #181 - Posted by: critical at May 1, 2010 9:10 PM

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.

Comment #182 - Posted by: Chris S at May 1, 2010 9:25 PM

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

Comment #183 - Posted by: brittk at May 1, 2010 9:38 PM

5'8 / 145lbs / 26

5K on treadmill. 3.15 miles in 30min.

Comment #184 - Posted by: Rapha at May 1, 2010 9:49 PM

m/42/5'8"/82kgs

28m40s

Comment #185 - Posted by: Alan Troy at May 1, 2010 10:09 PM

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.

Comment #186 - Posted by: Bryan de la Puente at May 1, 2010 10:15 PM

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

Comment #187 - Posted by: AngeloPell at May 1, 2010 10:16 PM

24:44

Comment #188 - Posted by: Rafael C Lopez at May 1, 2010 10:17 PM

running running running. never ending

25:03

Comment #189 - Posted by: Neill m/20/5'11"/186 at May 1, 2010 10:18 PM

25:56 wow I am pathetic

Comment #190 - Posted by: D$ at May 1, 2010 10:57 PM

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

Comment #191 - Posted by: Ransom at May 1, 2010 11:57 PM

31:14

Comment #192 - Posted by: Fatt Boy at May 2, 2010 12:41 AM

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.

Comment #193 - Posted by: Perry Cox at May 2, 2010 12:44 AM

21:59

Comment #194 - Posted by: Sindre at May 2, 2010 2:00 AM

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.

Comment #195 - Posted by: XAF at May 2, 2010 3:52 AM

m/42/5'6"/145

5k
21:27

Comment #196 - Posted by: duane at May 2, 2010 3:58 AM

24:30 PR

Comment #197 - Posted by: Matt 33/178/69 at May 2, 2010 5:05 AM

20:09

(PR: 19:36)


F/23/5'6"/120#

Comment #198 - Posted by: maggie at May 2, 2010 5:29 AM

Late entry:

Army Physical Fitness Test

300 points (13:50 run)


Ug.

Comment #199 - Posted by: james.patrick M/48/66"/135 at May 2, 2010 5:58 AM

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

Comment #200 - Posted by: pete at May 2, 2010 6:49 AM

ran the 1/2 marathon in Champaign, IL

1:46:41

27/m/182

Comment #201 - Posted by: Nick at May 2, 2010 7:16 AM

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!

Comment #202 - Posted by: MTR/m/168/5'9" at May 2, 2010 8:41 AM

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.

Comment #203 - Posted by: bobby c at May 2, 2010 9:47 AM

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.

Comment #204 - Posted by: Jason at May 2, 2010 10:28 AM

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.

Comment #205 - Posted by: Tim at May 2, 2010 10:50 AM

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

Comment #206 - Posted by: johnathon in seattle 28/5'8/152 at May 2, 2010 11:20 AM

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. ;-)

Comment #207 - Posted by: Mel/37m/5'10"/175 at May 2, 2010 12:28 PM

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

Comment #208 - Posted by: ScottMacArthur at May 2, 2010 1:32 PM

24:59

Comment #209 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at May 2, 2010 2:04 PM

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.

Comment #210 - Posted by: bingo at May 2, 2010 2:28 PM

M/39/68"/190

25:15

Comment #211 - Posted by: ferb44 at May 2, 2010 3:17 PM

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.

Comment #212 - Posted by: Brett at May 2, 2010 3:53 PM

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

Comment #213 - Posted by: blackrockboy at May 2, 2010 4:10 PM

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

Comment #214 - Posted by: dyagg at May 2, 2010 4:43 PM

28 minutes

Comment #215 - Posted by: Sherwood m/21/6'/200 at May 2, 2010 4:43 PM

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.


Comment #216 - Posted by: kevin o at May 2, 2010 5:20 PM

@ #216 Kevin:

You have definitely checked the constantly varied block...

Comment #217 - Posted by: james.patrick M/48/66"/135 at May 2, 2010 5:25 PM

Ran a 4 mile mud run today! Great fun!

Comment #218 - Posted by: Thinlizzie at May 2, 2010 5:41 PM

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!!!

Comment #219 - Posted by: BlackCatX-Fit at May 2, 2010 6:17 PM

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.

Comment #220 - Posted by: Callum at May 2, 2010 6:27 PM

BFH-21:30
BP-24:00

Comment #221 - Posted by: Baby Face Harry m/24/6'3"/200 at May 2, 2010 6:34 PM

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.

Comment #222 - Posted by: Nat at May 2, 2010 8:04 PM

time/PR: 19:49

it was a beautiful running day today!

Comment #223 - Posted by: Dshawtime at May 3, 2010 12:58 AM

M/42/5'11"/180

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

Comment #224 - Posted by: nutfam at May 3, 2010 4:30 AM

m/36/5'11/214

26:55

Comment #225 - Posted by: Keith M at May 3, 2010 4:45 AM

F/39/5'6"/160

30:03

Comment #226 - Posted by: mom to five at May 3, 2010 5:22 AM

23:30 5 sec slower today

Comment #227 - Posted by: Bells 37/6"1"/195 at May 3, 2010 5:46 AM

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

Comment #228 - Posted by: Nicky (F/46/5'2"/121) at May 3, 2010 5:47 AM

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

Comment #229 - Posted by: Derek (M/23/5'8"/153) at May 3, 2010 6:30 AM

27:12

Comment #230 - Posted by: Mik at May 3, 2010 6:47 AM

28:39

Comment #231 - Posted by: raph at May 3, 2010 7:27 AM

Make up day for me - 22:32

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

Comment #232 - Posted by: marcengine2 (m/45/195 at May 3, 2010 8:06 AM

RX'd 24:32

Comment #233 - Posted by: stryder9 M/36/5'8"/161# at May 3, 2010 8:36 AM

did a 6km loop around the neighbourhood.

33 minutes. Definitely faster/easier on a treadmill.

Comment #234 - Posted by: jamie/31/m/175/5'11" at May 3, 2010 9:09 AM

3.5 mile course

26:55

Comment #235 - Posted by: John/24/5'8/175 at May 3, 2010 10:41 AM

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

Comment #236 - Posted by: gepeto at May 3, 2010 11:16 AM

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 :)

Comment #237 - Posted by: Eric Gohl 23/5'10/165 at May 3, 2010 11:49 AM

26 minutes

Comment #238 - Posted by: JoshuaM M/28/73"/165# 100210 at May 3, 2010 12:09 PM

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

Comment #239 - Posted by: Ben Kaminski at May 3, 2010 12:12 PM

28:56

Comment #240 - Posted by: B Miller/m/5'9"/248 at May 3, 2010 12:27 PM

m/47/177
rx'd 24:20

Comment #241 - Posted by: Troy at May 3, 2010 2:07 PM

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

Comment #242 - Posted by: R.Lee_Seattle at May 3, 2010 3:09 PM

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

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

Comment #243 - Posted by: OUTnumbered321 at May 3, 2010 3:47 PM


19:47 as rx'd on treadmill

Comment #244 - Posted by: Steve O M/44/5'9"/160 at May 3, 2010 4:29 PM

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

Comment #245 - Posted by: Mindy S at May 3, 2010 5:30 PM

Row 5k

20:11

m/41/5'7/150

Comment #246 - Posted by: texinma at May 3, 2010 8:04 PM

22:15

Comment #247 - Posted by: Go Blue at May 3, 2010 8:22 PM

M/34/6'/183

20:18

Comment #248 - Posted by: Lee at May 3, 2010 8:58 PM

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.

Comment #249 - Posted by: shane lawrence at May 4, 2010 5:10 AM

M 36/5'10"/170

27:10

Comment #250 - Posted by: Rholl at May 4, 2010 5:37 AM

Rx on dreadmill 22:03

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

I have been changed, to bring change.

Comment #251 - Posted by: JimB at May 4, 2010 5:37 AM

22:17

Comment #252 - Posted by: fitz13 at May 4, 2010 6:02 AM

m/45/170

26:00

Comment #253 - Posted by: panger at May 4, 2010 7:08 AM

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.

Comment #254 - Posted by: Slav 22/m/68"/155 at May 4, 2010 7:14 AM

32/m/5'10"/210

26:34

Comment #255 - Posted by: D Craig at May 4, 2010 8:09 AM

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

Comment #256 - Posted by: beemer (f/38/5'4"/130) at May 4, 2010 10:06 AM

23:44

Comment #257 - Posted by: lucien at May 4, 2010 11:29 AM

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

Comment #258 - Posted by: surffire at May 4, 2010 11:44 AM

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

Comment #259 - Posted by: brett_from_wylie at May 4, 2010 12:25 PM

30:46 3.1 miles

Comment #260 - Posted by: Power_Puff_Boy at May 4, 2010 12:30 PM

25:29 @ WMS Track

Comment #261 - Posted by: GU997 M/40/185/5'10" at May 4, 2010 2:46 PM

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.

Comment #262 - Posted by: Eamon at May 4, 2010 3:00 PM

1/4 mile too much, i should say.

Comment #263 - Posted by: Eamon at May 4, 2010 3:00 PM

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

Comment #264 - Posted by: Cleveland at May 4, 2010 3:01 PM

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

Comment #265 - Posted by: Max at May 4, 2010 4:33 PM

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

Comment #266 - Posted by: The polish rifle at May 4, 2010 6:01 PM

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

Comment #267 - Posted by: The polish rifle at May 4, 2010 6:01 PM

3+ mile run in Oak Bluffs, MV

25:45

Comment #268 - Posted by: SteveT at May 4, 2010 6:47 PM

pittsfield out & back:

24:27 (pr)

Comment #269 - Posted by: al deezy (33-m-155) at May 4, 2010 7:12 PM

C-
5K route
31:24

Comment #270 - Posted by: Jeff & Charity @ CF Snohomish at May 4, 2010 9:20 PM

First CrossFit workout...

Oye, I'm out of shape.

28:33.6

Comment #271 - Posted by: Corkie (39 M 5'10" 200) at May 5, 2010 12:11 AM

First CrossFit workout...

Oye, I'm out of shape.

28:33.6

Comment #272 - Posted by: Corkie (39 M 5'10" 200) at May 5, 2010 12:12 AM

WOD: Run 3.0 miles

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

Comment #273 - Posted by: Jenniferg at May 5, 2010 7:07 AM

grrr...

23:40

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

Comment #274 - Posted by: Bobbo at May 5, 2010 7:25 AM

20:54 (pr I think)

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

Comment #275 - Posted by: schinizel/m/31/5'9/150 at May 5, 2010 9:14 AM

Was unable to run today. Too busy :'(

Comment #276 - Posted by: MercYuri at May 5, 2010 12:36 PM

Run 8K With some hill: 40:10

Comment #277 - Posted by: J-F/19/155/5'9 at May 5, 2010 1:18 PM

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!!!

Comment #278 - Posted by: Miyagi 30/m/162.6# at May 5, 2010 2:42 PM

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

Comment #279 - Posted by: Honcho M/31/5'10"/170 at May 5, 2010 3:30 PM

5k on outdoor track 24:25

Comment #280 - Posted by: Josh M/24/6'1"/177 at May 5, 2010 6:09 PM

As RX'd

Run 5K

Completed time: 26:44

Comment #281 - Posted by: Kyle Ngo at May 5, 2010 7:24 PM

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

Comment #282 - Posted by: Ajax at May 5, 2010 11:35 PM

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

As rx'd

Comment #283 - Posted by: Ritchy at May 6, 2010 6:06 AM

24.30

Comment #284 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at May 6, 2010 10:30 AM

27:17

Comment #285 - Posted by: Pacers at May 6, 2010 11:11 AM

19:45

Comment #286 - Posted by: tonyz 26/M/185 at May 6, 2010 12:54 PM

I wonder what payton manning's fran time is?

Comment #287 - Posted by: tom tom at May 6, 2010 1:04 PM

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

Comment #288 - Posted by: Kent at May 6, 2010 2:27 PM

4 rounds:
run 400M
rest 2 minutes

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

Comment #289 - Posted by: MikeyPaul/m/28/170/5'8" at May 6, 2010 5:36 PM

Run 5K SUB Life Fitness Bike

31:00

Compare to 091209

30:00

Comment #290 - Posted by: Louis Herrera 51 70" 177 at May 6, 2010 10:19 PM

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.

Comment #291 - Posted by: Cchurch at May 7, 2010 10:49 AM

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

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

Comment #292 - Posted by: Leea at May 8, 2010 5:04 PM

90degF first summer's day

24:49

Comment #293 - Posted by: stinker [27.m.162#] at May 9, 2010 6:44 AM

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

Comment #294 - Posted by: Archer6479 at May 9, 2010 9:17 AM

31:09

felt really slow today. pretty disappointed

Comment #295 - Posted by: illis m/29/160/5'10 at May 9, 2010 5:03 PM

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.

Comment #296 - Posted by: jrm at May 9, 2010 7:03 PM

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.

Comment #297 - Posted by: Bphantom at May 9, 2010 7:16 PM

37/m/6/74kg
19:56

Comment #298 - Posted by: AO'Reilly at May 10, 2010 2:07 AM

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)

Comment #299 - Posted by: cbecker at May 11, 2010 6:23 AM

3m Marine Corps PFT: 17.53.

First 300 in five years. Thanks CrossFit!

Comment #300 - Posted by: Honcho M/31/5'10"/170 at May 11, 2010 9:03 AM

22.04

Comment #301 - Posted by: Steeliekid 41 175 67" at May 11, 2010 10:23 AM

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

Comment #302 - Posted by: Doug at May 12, 2010 4:42 PM

25:56

Comment #303 - Posted by: D$ at May 13, 2010 8:50 PM

19:50

Comment #304 - Posted by: MaroonSwim at May 16, 2010 8:46 AM

25:16

Comment #305 - Posted by: Sean M/25/5'9"/170 at May 17, 2010 10:12 AM

27:00 - treadmill

Comment #306 - Posted by: TROY at May 18, 2010 12:16 PM

casual jog with friend. not timed

Comment #307 - Posted by: bookworm at May 26, 2010 1:56 AM

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

[23:12]

Comment #308 - Posted by: JonK at May 27, 2010 3:59 PM

ran ~ 1.6 miles

12:33 (PR is 12:18)

Comment #309 - Posted by: Manchild at May 31, 2010 6:41 PM

45/m/171

run 5.7 miles

59:12

needs work

Comment #310 - Posted by: moglee at June 13, 2010 4:56 PM

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)

Comment #311 - Posted by: gs at July 18, 2010 12:43 PM

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)

Comment #312 - Posted by: gs at July 18, 2010 12:46 PM

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

Comment #313 - Posted by: Thatcher M/43/5'10"/194 at July 28, 2010 4:00 PM

29:55

Comment #314 - Posted by: dcyn at December 28, 2011 12:06 PM
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