Running is definitely my worst event, going to hit this hard tomorrow!

I did my second ever 5k run last week, 21:18. I'm hoping to shave at least a minute off tomrrow!

On a separate note, any Ottawa, ON crossfitters around?

Nice. I don't have access to a measuring utility here on vacation in SoCal but will gladly hop out for a 20-25 minute run.

Recently have been doing runs where every 2 min interrupt for 10 HSPUs and then keep running, go for maybe 30 minutes and you are TIRED! Since I'm between jobs and without a gym, gotta try to make up stuff like that. So far so good... possibly lost a little strength without power lifting but it'll be all right.

Have a great day everybody. Looking forward to joining the CrossFit community in DC soon... if you have any info or advice about CF things in DC please send me an email or message. Thanks!

19:48 min last Saturday

M/37/5'10"/191#

27:32

~Never Quit!

Ah ha, I can regain some credibility on this wod after my disappointing Roy time. The V trophy will not be mine...

5 k. That's great it was going to be a run tomorrow anyhow as I played hockey tonight and I need to flush some pain out of my legs.

As for #2 Alex...Well i'm in Ottawa. Funny enough! Of all people on this site...hehehe.

Where do you crossfit? Capital S&C?

looking sexy as ever Graham!

Ran a 5k race last Saturday. 22:55. Improved by about 3min in the last 2 months. Need to get that time back down to my cross country times! (19-20min) 3...2...1...Go!!!

since i do crossfit, I hope for a run WOD on the day I have my daughter!because I can't go to gym when she's with me....and running is so nice with her!

18:48

After todays WOD, I am glad that we dont have to lift tomorrow

what is the world record for WODs done in 24 hours?? Any one know?

@ #11.... I AGREE!!!

I remembered that I didn't have access to a bike to do the 30k ride on the 4th of July, so I ran 5k instead... Guess tomorrow it's a 30k bike ride for this guy!

Here's an idea, HQ:

when you interview the 2010 Games champion, don't do it in the arena, with 40 people behind him talking on cell phones, and somebody nearby using power tools to take down the games equipment.

Find a quiet place, and do a respectful, professional interview. Think "Masters, Butler Cabin".

I am curious to know the height, weight, and age of the top finishers at the games. Is that information available?

Thanks!

so back in may, my 5k time was a pitiful 36.03, thanks to crossfit and the paleo diet i have shed 30 pounds and 13 minutes off my 5k time, i'm down to 22.37!

Been away from posting but working hard ;)
was a little under the weather yesterday so today went a little slower

5 R, 95# all:
15 DL
12 HPC
9 FS
6 PJ
= 26:31

Erin

if anyone hasnt tried this yet, try running the 5k barefoot or in vibram five fingers. it makes a big difference.

"Roy" Rx'ed

27:54

30/M/140/5'10

Looking forward to run the 5k on the track, I haven't ran a 5K for a long time, I know someone is going to ask so here is the calculation of the 5K , in the track 5K is 12 Laps plus half a lap. or 12 laps and 200 meters. or 3.1 miles or 3 miles with 200 meters.

Have a nice run everyone, for everyone that hates to run, don't worry about it give it a try, the program works! just be safe.

SANTI

FRAT anyone??????

26:17

Hilly course through my neighborhood. Started raining at the 2 mile mark.

did a pack march this morning, and got a massive blister on my heel, so i dont think i could run as i can bearly walk.

whats a good sub for a run? was thinking of a bike ride at x distance?

or go swimming for x distance?

what are the subsitute distances for swimming and bike rideing?

I'm mad right now I officially hate the reg. Gym. 24hr.. There is way too many people and not enough space. I can only go after work and it's packed.. And I can't afford a membership to a crossfit gym right now. I really want to get in competition shape but seems almost impossible at 24hr. How can I get into a crossfit gym for a reasonable price.?

Warm up: 8 rd of 30 second handstand and 10 squats = 5:10

5k trail run: 27:51

"Will must be the harder, courage the bolder,
spirit must be the more, as our might lessens."

Rookie! What's up mate?

FRAT indeed my friend, you know we're always lurking...

did the hokey pokey today

30 RFT: 20:03
power clean
thruster
L lunge
R lunge
Rear rack press

16rnds @95lbs, 14 rnds @ 75lbs

Hart - try an equivalent distance row on the C2.

Graham I remember how sweet it was when we got your muscle up video on mainsite last year. Somehow I a feeling it's gonna be a regular thing from this point forward! This is soo awesome, I'm still in disbelief not cause I didn't think you were gonna do it, but because it was the coolest thing I've ever seen in my life! Your the man!

Perfect! I am in Ocean City, MD this week. I was wanting to run on the boardwalk tomorrow anyway. Explored the marshes along Assateague Island for a couple hours today; yesterday I rented bikes & went up and down OC. Really, all I am trying to do is not let The Shark on the Harbor or Phillip's get the better of me.

#25 Bman

I put together my crossfit home gym cheap watching Craigslist for used gym equipment. You can find some deals from people who want to get rid of equipment they stuck in the basement after that new year's resolution got old.

Graham front and center! Love it!

Just on 30 minutes. Lameburgers!!!!!!!! But I did have to stop cause I didnt warm up and its freezing cold at the moment, right quad cramped up. Plus it was raining at the start, then stopped so i was running holding my snowboarding jacket.

But excuses aside, not happy at all.

Playoff Beard - always here lurking too. Mate getting back into it after watching the Games. Great spectacle

23:30
Good time
took the charing cross route

18.03 min
On a threadmil with little elevation.
Give me sun and outdoor running!

26/m/5'11"/206(after the run so probably closer to 209)

23:36

M/38/217 lbs/ 6'3:

As Rx'd

outside running on hilly terrain

23:47

#2/#7

I am also in Ottawa, but on vacation this week.

I'm usually at either the RA center, City of O gyms or Carleton gym (Sep-Apr).

f/26/150/5'5"

5k
29:13
PR (down from 33mins on treadmill a few mos. ago)

beautiful day here in portland, maine. we picked a nice hilly route for today's early morning run, which makes it even more enjoyable.

the running and endurance are coming for me, slow but sure.

have a good day everyone :)

New personal best for me! Feels good :-)

29:17

Crossfit Sri Ram Ashram, India
Thwarted by monsoon rains these days. Making up for missed WODs

Yesterdays WOD - Roy
Arvind 21:55 80KG
Bachendra 25:34 80kg
Gautam 32:00 80kg

5k run
Ravi 24:18

On tread.

19:33

2 miles on the eliptical in 14:54...Lower back pain SUCKS! Man I gotta get over this.

6k 26:31. Did an extra one because the route I run is exactly 6k, not sure where I hit the 5k mark :)

6k 26:31. Did an extra one because the route I run is exactly 6k, not sure where I hit the 5k mark :)

6k 26:31. Did an extra one because the route I run is exactly 6k, not sure where I hit the 5k mark :)

6k 26:31. Did an extra one because the route I run is exactly 6k, not sure where I hit the 5k mark :)

Playoff Beard and Rookie,

Nice to see the FRAT shout-out!

#19 HAKU

"Big difference" in what way?

3.5 miles

26:46

I run in vibram five fingers everytime. I'll never runn in sneakers again and I've tried them all..I only own 140 pairs! But only 40-50 are for running/CT. anyway the thing about running barefoot is you need to slow down considerably. I would run a 5k under 22:30 but when I started with these I was doing 9-9:30 miles and everyweek I would increase by about a minute. The reason for this is that your foot needs to adapt to the pounding. BUT, I've been injured a few times from running and I've been fine since the fingers!!...research for your own good or read 'on the run'

florida heat is not my friend:

27:38

#52 Mark: I did some research about Vibram five fingers and decided to buy some this past February. I wanted to train for a 10k in them that was happening in late March (probably too soon I know). I ran fairly quick times in them early on, but I started developing severe foot pain that to this day has not gone away. It bothers me most in periods of rest and in the mornings. I'm not sure what happened and am too cheap to get it looked at (cause they'll probably just tell me to stay off of it) but I would advise anyone to be careful if you go with the five fingers.

On serial miller

17:45

As Rx'd - 18:10

Who saw Crossfit odyssey on FOX NEWS, this morning!!! Good Stuff. Being a small affiliate this huge!!!

Run 5K

time 27:22
last time 24:35
time befor that 27:39

it felt good till the turn arround, then on the las k my stuped calf tightened up again.

That and my hams were tight and sore from the start, but that didn't seem to hinderme. Looking at the time now I can see I was quite a bit slower so it might have effected my run more then I know.

Goods, it felt good. I was pushing pretty hard, I tried to focus on my breathing. I wasnt ever out of air, but I got sore. I tried to keep in mind that as long as I was breathing ok, I could keep pushing.

On the down hills I'd ''coast'' a bit till I felt ok then I'd use the down hill to give me some speed. I pushed up the hills instead of just making it up them.

It felt like my time was a whole lot better then this because of the way it all felt. But good run none the less. That and I got it done befor it got any hotter and it was over cast so no sun.

Hydration and streching for the rest of the day,

Well, my 5k was 28:36.... I need to start shaving off some serious time from that, but it is a start and could be worse. Go Crossfit!

23'57"

5k for time:

Paul Had a boo boo and went over the Wash. way bridge, otherwish he would've killed this one!

Paul: 15:58 (not actual 5k)
Eric: 24:50 (PR)
Harold: 25:39
Kristen: 27:51 (PR)

5k Row
19:40

M/36/5'11"/180

28:14

M/43/6'/200

24:21

To all the people discussing FiveFingers, I ran a 10k in mine the first week that I had them. It was also my first 10k and I hadn't been doing any running other than what was coming up on mainsite WODs. I don't recommend that type of break-in. Just be sure to try and run with some technique because you will kill your feet if you are still doing a massive heel strike in them.

m/34/6'4"/209#

Subbed 5k row for run

18:14

Really wanted to go sub 18:00 this morning... Too much booze last night.

CrossFit has changed the lives of my entire family down here in Laredo, check out this video documenting the story of my sister who has gone from suffering from lupus to a 300 lb deadlift

http://www.vimeo.com/13441566

www.g7crossfit.com
Miguel Garza
Owner

22:28 for a 5.5K run. raining and windy here in north bay ontario today.

any crossfitters in the north bay area?

30/M/140/5'10

AS RX'D

22:02

I ran at a comfortable pace, nice and easy run. BRING IT COACH. Have a nice one every one.

SANTI

28/m/6'3"/213

PR is 16:59.... looking for sub-18 today :-)

as rx'd. trail has some nice hills.

21:57

Ran at a nice, steady pace after deadlifts destroyed my legs yesterday. Sore.

26/M/145/5'7"

Last 5k was at 21'30". Today did 12 miles around 1hr 45min.

Forgot to say after the run did a short METCON of 3 rounds of
10 x Burpees
10 x 45LB KB Swings (the heaviest one I found today) time was 2:17

SANTI

On hilly but beautiful X-country loop behind the X-Fit barn:

24:24

Great video's, keep 'em coming!

I heart Kristan, Valerie, and Rebecca.
Actually having some many crushes is getting quite difficult to manage.
Please stop the videos. I can't take any more awesomeness.

Kstar

Can't run without having severe issues with my legs for days after so subbed to rowing:
5k row
18:38.1

Thanks to crossfit, new PR today 5K 17:19
Öland, Sweden

29:36. 3 miles in rough humidity.

24:12 rx, (some small, nice hills)

Home road course

25.17

23:06 three min pr

F/34/5'3"/108
5k run
23:38

42/m/176cm/73kg

22:25 (last time 22:06)

I start fast and I finish fast, but in the middle part I always seem to fall back into some sort of comfort zone. Guess I need somebody to "pull" me.

FRAT shout out to PB, Rookie, and Bingo!

Ah, Crossfit... one day I hit a 6# pr and snatch 160, the next I run a 5k 2 minutes slower than my PR... Is it the constant challenge that brings me back?

26:34, as rx'd

FRAT indeed. :)

Nice snatch, Gene!

On treadmill.

22:30

M/23/6'2/160

22:47

Lol I thought 5K was 3.3 miles which took 24:15. Based on my calculations, 3.1 miles = 44sec/.1mile so I sheaded 1min28sec to get 5k time. Not my best, felt a little slow, but tried pose running the whole time and calves are killing me. Haven't done 5k since Octoboer so guess not that bad but almost passed out at the end because it was so hot outside.

YEAH GRAHAM HOLMBERG!!! Spealler was my #1 and Graham was my dark horse...steallar performance!

Had to sub row a 5K due to right achilles tendon problems for the past month...never a dull moment.

TIME: 22:47

31 min

Can someone please explain to me what the new 'hands-off' pushups are? Thanks.

FP road course
26:02

subbed 5K ROW

PR 20:11

35 yom 210 bwt

3.5 mile run
24:59 (pr by 2:14)
5k approx. 22:10

will hit this one on saturday with my new affiliate gym. so rest for today, which i'm pumped for after Roy.

i know a bunch of marines are on here, just curious if they let you do kipping pull-ups on your pt test? if not why? thanks

24 min. outside with 5 yr old son on his bike, not too fast but it was windy and fun listening to him working so hard.

M/24/149/58"

CFWU
5K Treadmill
30:57....NOT what I expected but I'm getting back into running, will kill that time next 5k!

2010-07-28 - 21:00 (work) TM 9. 3.15M's.
2010-07-18 - 20:00 (work) TM 9. Further next time.
2010-05-01 - 20:00 (work) TM 9. 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 - 21:00
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

M/30/5'9"/195

25:34

21:10

Yesterday really took it out of me!

Today was a gut check!

20:36
last time:20:48

20:47 5K Row

RX'ed 27:38

Very disappointed with this time. My lungs and legs had plenty left but my lower back is very tight from the 75 Dead Lifts @ 225lbs yesterday. It's about 4~5 mins off of avg time for a 5k run.

Just wondering, was anyone else's time for this run impacted by a tight lower back?

#69 Miguel,

Great video, very inspirational on the overall power of fitness

30:00

Carole
F/52/5'6"/133

Made up "Roy" today:

135# dl
20" box
kipping pull-ups

23:56

M/33/6'/200

Treadmill-
19:43

I am in the military and was worried starting CrossFit training almost 3 months ago that my run time for my PT test would suffer... Nowhere close to my PR, but more than happy with my time. Could have been faster if I had more confidence during the fisrt mile. CrossFit is truly a "total fitness" program. Thanks to CrossFit Charlotte for a great CF-L1 this weekend.

Just a sidenote: as someone who works out with kettlebells primarily, the form in that picture is a good way to screw your neck up badly. Do not stick the neck out, it must be in line with the spine. "Turtle" your neck, and you're in for a world of hurt.

Stay safe and happy crossfitting.

Time: 20:25

Ave HR: 172 Max HR:181

On High School Track. Hot and humid out there today, was looking for a pr of sub 20:00 but was difficult in the weather and legs were tired from the 75 225 lb deadlifts yesterday. Ave per lap: 1:38x

about 30 min - treadmill timed out

M/31/195/5'10

Roy as RX'd

26:40

A big shout out to Spealer and Clever; they're beasts!

23:46

PR in 100 degree heat index Florida day!

28:33

35:25...My first CrossFit wod ever. I WILL get better!

41 minutes. Outside in MO heat, bleh. First WoD ever, just like #115.

2nd CF day (newbie)

45/m/6"2/260

5K: 35:27 - had to stop and walk some 97 degrees at 1:45 p.m.

25:47

Wow, I haven't done a 5K since last November, and this was half a minute better than then. All my toes were asleep at the end, as usual, and it hurt like H.E. double hockey-sticks, as usual. At Aptos High School.

Great performances today from gb, memuc, Kim and Carole. Outrageous job Casey P.

22:31 on a very hilly course in 20 mph winds. Not totally disappointed but wish it was a little better. Legs are still pretty tired from yesterday. 3 years of CrossFit and still loving every minute.

NEVER QUIT!!

As rx'd--22:58. (New PR) Last time was 23:43.

Stryder 9 - My back is shot I will skip the run altogether today. "Misery loves company"
Josh H. - Thanks for the advice, kettlebells bothers my neck.
I should stop whining right?

@ 110

Yep, my time was way off. Ive been trying to think what the hay it could of been.

calves and hams are what brought me down, 23 and change..

3 mile run
21:21
then 30 K's to E's

@ Seattle, as rx'd 23:19

m/165

@ home route w/ nice brutal hill at the end

Time 23:52 (PR by 1:08)

*my pr @ track is 22:01

rx'd 28:18

First time posting, and my first three-day session! I can't wait for a lifetime of "barbarian fitness". 22:19 for a 5K in Oxford, UK.

25:21

31:30

Running has never been easy for me. I'd like to cut that time down to about 25 mins some day.

23:11 as rx'ed.

23:09

As rx'd

Easy 5k row, recovery day from heavy strength work.
21:18

M/17/5'11"/165

rx'd 24:04

Love the video/story of your sister, Miguel. Just a question...you weren't the brother that told her that changing her diet wasn't going to help were you??? ;)

Very inspirational. Thanks for posting.

21:53 (400 m track)

5k no time posted.

Asthma was bad today. Ran 1st K strong and then started to feel it kick in. Had to stop to get breath after 2nd K and frequently thereafter. What an idiot. Asthma has been bothering me for last 6 months and you would think I'd remember to take a couple of puffs of controller before I started out. What a waste....

102 degrees outside
stuck to the treadmill 24:38

Right shoulder has a Torn rotator cuff; Surgery in the morning
m/52/6'/215

5K in 24:31 ... Pretty terrible. Nearly 5 minutes off my PR time from two years ago when I was running regularly and not lifting/doing CrossFit. I don't care what anyone says; Lifting weights and gaining muscle mass makes you a slower runner.

19:55 5K run
M/31/5'8"/201

M/32/6'3"/200
20:36 on the track (PR)

Previous:
20:49 on the road (PR)
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

Day 2 of crossfit for me, yesterday kicked my butt pretty good with the deadlifts and pullups. the box jumps were a rest. Ran 5k on a treadmill in a hot gym 22:24. 4 minutes off my PR.

5K as RX'd

17:10

Almost there. CFE is helping ;)

88 and humid 25:50

M/33/5'4"/141lbs
Runs on treadmill
22:51 PR
Lower back killed me due to the deadlifts yesterday

5k: 19:44 (new pr)

39M/5'10"/170#

W/U: ROM exercises, 20x.

As Rx: 21:10.

C/D: light walking.

Off PR by 0:46. Outside road course (86F, 55% humidity). First long run wearing Vibram KSOs so I didn't use a very aggressive pace. Other than a slight blister on my L-big toe, they felt great. So far, the best athletic shoes I've ever worn. Didn't use a strict Pose on this run, as it's still a bit rough on my L-ankle injury. But it was close. Still had a lot of energy after this run.

22:00 PR

I am extremely thankful for what CF/CFE has done for me in the three weeks I have been following it. In the last three weeks I have gained 3 lbs of lean mass and dropped 3:34 off my previous 5k time. The work/results ratio for this program is amazing- coming from a bodybuilding weight program and a higher mileage (25-30 a week) running program- this is absolutely astounding.

23:59 barefoot - second ever CrossFit workout. first time running over a mile in 18 months.

truthfully, i feel that i would not have been able to keep this pace if it weren't for gritting my teeth through yesterday's WOD. this seemed like a walk in the park compared to the pain i was feeling 24 hours ago.

26/m/215

Did 3 rounds of one mile on the treadmill at 1%.
2 mins rest in between which I used to do KB 55lbs press, 10 each side.

7:40 mins
7:30 mins
7:25 mins

Felt good. Lower back was thight due to hockey last night.

M/22/70"/190 lbs

as Rx'd
31:38

Didn't feel any leg soreness or pains, just felt winded. Not a great 5k time.

as rx'd

22:25

M/177/6'1"

24/m/165lbs/70"

Run 5k
23:16

Josiah- 25:28

Natalie- 25:29

Running is pretty hard on my knees, so I'd like to recommend the "Get Running" app on the iPhone. Helps me chug along;)

25:04 as rx'd

M/26/71"/196

Got confused and badly messed up my route. And I'm apparently in terrible shape. Running sure was easier when I was closer to 180 than 200 lbs. But I am proud of hitting the last km or so real hard.

3.87 Km
22'29.4"
9'20"/mi avg.

Avg. HR: 181
Max HR: 204

39 min on mile 3 puked 39 times

29:57- hot, hot, hot!!!!!!

@ Comment #69 - Awesome video, Miguel. Stories like that are what I love about Crossfit.

30m44s - legs heavy/dead after yesterday's WOD but around my best to date (not a competent distance runner :).

24:15

I'm recovering from a turf toe injury so running is out of the question. I did the workout from March 15, 2010 instead and scaled the overhead squats.

As many rounds as possible in 20 mins:
15 back extensions (off of a 35 degree angle)
15 knees to elbows
15 reps of overhead squats at 65 lbs.

I finished 5 rounds in 21:15. I lost some time in the middle asking Joe to spot my overhead squats, probably about 2-3 minutes.

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M

As rx’d: 27:28
Foam roll after
Compared to 100501: 27:00

26mins.

with my 4 year old son in tow, so add 70lbs of rolling excitement

23:54

23/M/5-8/163

Rest day for me, but happened to run 5K Sunday...

26:17 (PR - Previous PR time of 27:05)

Marine Corps PFT course (3.0m): 18.00

5K
30:56

*** FRAT ***
Today I ran for fun, and to reflect on the year that has passed since I started CrossFit. The trail I run on is the unique and beautiful arboretum trail on the campus of the University of Wisconsin, Green Bay. You can't find a better place to clear your head, while dodging mud puddles in some parts, and hoping an extra-pokey wood chip doesn't end up in your shoe. Today, I wasn't running to get a PR, to be disappointed in a time, or to end up in a quivering heap at the end. I ran because I have two feet that work, two eyes that see, two hands that swing, and lungs and a heart to make it all go.

Those two eyes have been opened, and CrossFit was the beginning of it. Opened to new exercise, new nutrition, new ideas, new people, new anger and new happiness. So much has been learned in one year, that my eyes tear up thinking about it, mainly because I am UPSET for allowing myself to be blind for so long. How could I have lived 40 years without knowing what a metcon was? How could I have one time thought a Pop Tart was good food? Why didn't I think for myself about so many, many things?

The new people mean so much to me, I don't know how to express it. My brother-in-law Kiril introduced me to CrossFit, and I thank him for that first step. Coach Glassman I thank for providing ideas that translate into truly positive results. And also thanks for a fantastic forum, which reflects what liberty is all about. It's about respectfully disagreeing as much as it is about coming together. The FRAT family reached out to me and I feel tremendous loyalty to them all especially Pony for being so friendly and Herm for being so selfless. Everyone else you deserve thanks too, but just too many names to list. The FRAT Paleo Challenge led me to a place where I feel like I'm eating the most enjoyable food of my life, and at the same time feel good about what I am eating, physically and emotionally. You don't realize how much food is a mental game until you get through several weeks of guilt-free satisfying meals and it hits you that this is the way life should be lived.

The message board contributors are amazing. Journal articles by coaches like Tate and Rippetoe have helped me more than I can ever pay back, and probably saved me some injuries.

Daily WOD posters are extremely valuable, from Bingo's incredible detail to Fitmom's spirit all the way down to anyone posting your time, age and weight. The Games competitors are inspiring, especially the women. Having two teenage daughters, just showing them what a strong woman can do is more important than many of you may know.

If you made it this far, thank you for reading.

**** FRAT ***

m/33/6'6/245

well.... this was the first time I have been able to run since breaking my foot 3 months ago... and it showed :(

29:30

At one point I was passed by an old lady on with a walker

m/26/5'8"/150

22:40 in 95 degree heat.

AND I placed 1st in my age group overall in a 9 week series of 5k's locally. We usually have anywhere from 70-100 racers every week. Woot! Thanks Crossfit!

5mi 40:37

and

Roy scaled to 3 rds: 8:11

If there are any Cross Fitters in Thailand, I would love to train with someone. Pushing by myself everyday is fine, but would really like some competition, I have tried to convert some people with no luck. Please let me know if you'd be interested.

cfwu(no be), 800m jog

as Rx'd 21'13
Medina loop

M/30/6'2/213

Warmup:
Sand Volleyball game
Dynamic Stretching

WOD: 5K on paved trail

Time: 26:28

Traveling - clocked distance with truck odometer...then lost my landmark in the dark, so I just ran for 30 minutes.

M/37/6'1"/218

Helmand Province Afghanistan, at nearly 3000 feet elevation, in a dust storm, dumb idea. Coughing up dirt clods all night.

26:28

M/49/6'3"/195

22:51

5K - 22:26
Average 4:29 min/Km

M/37/5'10/165

Run 5k 24:40(pr) in aquasocks
Last time 25:45
22/02/2010 29:20

Also set new DL PR of 135kg in last CFT so strength and endurance both making gains thanks to crossfit

28:48 on crushed granite trail, 80 degrees/83% humidity

2nd CF workout for me too!

age 20 bw 170

16:33

started at my house. to little caesars. mcdonalds. subway. campbell corners. stopped at millard. i think it turned out to be slightly more than a 5k

M/34/507/160
RX 24:55

F/29/5'9"/147

25:43

Promptly started dry-heaving after crossing my finish line. In 10 years of being a sprinter (in my earlier days), I had never done that!

27.09 as rxed
27.10 on 12/09/09

m/30/5'8/180
3.07 mi
25:14

21:02

M/22/5'10/180

Did 10k on that day, 47.02

m/31/170/5'8"

21:00

Did my usual 5.5Km route but in reverse. Time was 24:50 39 seconds slower than PR.

27:42

20:38 on treadmill

Run 5K

tt = =25:45

24:52

27:35
Need work

24:12 Love to hate it!

guy looks like a gay

19:20 as rx'd for 4 sets. I was on target for about 24-25 until gym went dark and they closed it for electrical issues. Good sets up till then though...

27:56

Tim: 19:17, 96 degrees in Lumpini Park

Shara/30/F/68/138: Treadmill, 28:00

Done on 100729

Row 5k

20:35

10 minutes After completeting the 100729 WOD

Ran 5K from house E on County Line; N on State 2.5K then back to house.

Adam 30:58
Scott 28:27
Rich with knee problems 5K Row 27:00

Sluggish after three weeks of travel.

23:45

Rowed 5k in 18:25.2.

M/31/6'4"/232lbs

as rxd

Renfroe course

27:25

98 degrees

as rx'd

22:45

25:44 last time 27:02

better but still not up to par

5K

22:59

31 seconds faster today. Felt good.

29/6'8"/221

29:35 work loop

Ran 8 km road race - 34:06 or 4:16 per km = 21:20 for 5km. Good for 20/207 overall and 4th in my age group.

m/43/59/160

m/53/155
32 min

5K on tm

29:06
previous 27:36
pr 27:14

row 5k 21:54

5k in 25:33

My legs were smoked from deadlifts yesterday

22:59 (PB - I think)

row 5000m

21min

m 29/6'1/180
23:14

f 28/5'7/123
29:17

21:15

Run 5K

32:58

25:48 ran on some pretty steep hills

m 29/5'10/155
19:01

M/42/5'11"/180

23:27 (PR--previous PR 23:40)

27:58

Outside, 22:14

9 minutes into my beautiful 3.11 mile 38 minute trail run, I rolled my ankle and broke my 5th metatarsal. the 35 minute walk out really sucked.

m/41/6'0"/192

26:54

25:07

m/22/185

25:54

not my best run, felt slow after lap 3. Not used to track running, constantly reminding yourself which lap your on. Not as relaxing as a trail. But then again I never subbed 30 minutes before crossfit :-)

M/26/200

35:30

Can definitely improve on distance running.

22:29

9 mins into 5.5k trail run, i rolled my ankle and broke my 5th metatarpal. the walk out sucked.
vs 42:41 for 5.5k in Redwood Regional Park 5/2/10
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.

m/28/5'7"/195

25:20

26/m/72"/197

30:00

First run of more than 1 mi in 2(!) years. Crazy how life goes.

5k- 24:11 (no feeling so hot about it)

still recovering from foot sergury but mannaged to do 2.1 miles still. left shin-splint started kicking in too, but what can you do. took me 24 min to do the 2.1. horable horable horable :(

25 mins tread mill at Drum

22:36

35:49

awful run, new route, no endurance, hot

23 / M / 5'9" / 135lbs

28:35

My first 5k! The longest I'd done before was 2.5 miles. Sweet.

18 / M

34:42
I am satisfied, because I've never run that much at one day. Anyway, first WOD, what I could do:)

Did this twice working on pose. have not run alot since hammy tear. terrible performance walked alot

28:44

around 5 minutes off pr.

M 36/5'10"/172

23:54

Flat Terrain

As rx'd, 25:24.

Distance was a bit longer than 5K, but close enough. Jen and I mapped an out-and-back route; we ran out together, and then came back at our own pace. She finished in 27:27. At the turn-around, we were 14 and change, so we both had negative splits.

Even though it was more enjoyable on the way out, it felt nice to open it up a little on the way back. Of course, that made the last half-mile painful.

p.s. End of July: WOD 121 of 200 as rx'd.

30:36 rxd on running track

28:25...previous was 28:03 or something close to that...kept phone (timer) in truck so I subtracted a minute

Thought my time would be better...didn't have that voice in my head yelling for me to stop so much...maybe if I had the timer with me I could've beaten previous time

i did 23.52 on treadmill at 1.0 incline

Ran outside with some pretty steep hills and a stiff wind.

23:17 (PR)

Treadmill in Iraq 24:15

Its a lil hot here...

M/33/507/159
As RX'D
24:45

31/m/71"/175#/My House: Killeen, TX

CFWUx3
22:46

M/25/5'9"/175/Moody AFB

I havent ran a 5k in awhile and it felt good "just" to run. I didnt go for a pr or run hard today, I took easy, too easy I think. I was shooting for a 12 min split.

Time 26:18 (fastest 20:09)
I waited till it was a round 2100 to go to the running trail on base because it was like 100 degrees with ALOT of humidty during the day. It was still hot when I ran but no sun was beating down on me.

DO WORK!!!

32:14

Bout a min off my pr. I really need to get knees checked out. I have plenty of ability to go faster but knee pain really hinders me.

27/m/72''/180

23:25 (previous PR 22:45)

As Rx'd.
27:00
(PR on 5K = 23:59)

"Mrs. Wobbly"
27:00 (PR)
First time with 5K for CrossFit.

We ran this one together. Our times were slow due to high level of low back pain due to the deadlifts from the "Roy" WOD yesterday!

As rx'd
24:01

1:30 longer than last 5k. Isn't it suppose to go the other way.

pittsfield out & back

25:53

real dissapointed when i took the stopwatch out to see my time for the last 200m, thought i was making better time!

guess not, oh well still did it!!!

24:27 (pr)

Compare to:
100501 - 20:29 (track at park)
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)

26:16

CFWU x 3; pistol attempts.....LOL

25:30; at least I finished this time, last time I quit at 2.1 miles. Still about 2 minutes from last year....got to get back.

Scrolling up LOTS of folks going the wrong way on the time similar to me? Whats up?

21:37 with the dog

Approx 23min

run 5k (indoor track)

19:25 (splits: 6:32, 6:23, 5:56 + :34)

previous:
20:26 (5/11/10)
20:30 (12/9/09)
21:41 (11/19/09)
20:38 (11/10/09)

33:40
no Breakfast or food before run @ 11:30 am, not a good idea.

4m - 27.03

22:41

20:53 last time, not sure why I was much slower...bad day for me. maybe 5:30am with no food is reason, oh well.

28:30 Sunday ran to school

24.m.140.65"

as rx'd
20:32(PR)(Treadmill @ 9.0 for 2.90 miles the rest 11)

Last Time (rowed 6.25k)
30:15(PR)

Last Time (Street PR):
28:06

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

Last Time (Lot PR):
24:3x

Ran around the high school track 12.5 laps=3.1 mile
5K 19:03.42

M54yo 236#

10:31
10:48
11:01
00:55

33:15

72F w/ some humidity and light rain

M/22/171/6'2"

As Rx'd:

23:12

30:18

5K run, as Rx'ed

Course: hilly, paved, overcast, cool
Time: 24:26

m/36/5'9/174
Little bit of pose work, light jog to warmup.
23:12!
Didnt' use Garmin pace guy this time. Just ran intervals.
Felt great. Tried to use more hip as I saw at Games. Made down & esp up hills much better. Legs not near as tired. Did excess carbs contribute to time?
7/28: 23:14
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

32min 30sec

I'm not the fastest runner out there but I enjoyed the run and I will get better! I ran on a treadmill because of excessive heat advisories. I always run better outside, but not this time!

5k run:

24 mins 56 secs

Very happy with this time, and also know I have previously run 2 and a half minutes faster.

24:59

As Rx'd

25:55

Actually ran 3.5 mi total ... getting better w/ running in FiveFingers, ran part on gravel

23:02 on a treadmill. I usually prefer to run outside, but it was too dusty tonight.

46/m/171

3.7 miles

39 min

wow, my running has deteriorated badly

35yom / 195lbs

Run 5k

28:27

This felt pretty good, especially since I only managed 2k last time around. Not my best time, but I worked on my gait and made some progress. Hopefully I can refine my stride and improve my time and distance.

5k on treadmill

23:50

first time running a 5k since calf pull. took it easy, gradual speed increase throughout.

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

5k run--36:23

26:30, very slow. 100 degree heat didn't help much.

ran ~ 1.6 miles

12:19 (PR is 12:18)

3 mile run:

6:52
7:06
7:07

21:05 08/10/2010
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

26:57

26:57 (on new Cambridge 5K)

F/33/160/5'7"
33:19 (treadmill)

Eh. 19:32 is alright for doing it at 11:30 pm.
I definitely felt my back from 100727 ("Roy").

2010-08-16 - 22:00 (work) TM 9. 3.3m.
2010-08-13 - 30:00 (work) 4m.
2010-07-28 - 21:00 (work) TM 9. 3.15m.
2010-07-18 - 20:00 (work) TM 9.
2010-05-01 - 20:00 (work) TM 9.
2010-03-31 – 20:12 (work) 2nd WOD
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
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 - 21:00
2009-07-20 - 22:40 (2@13:40) Hard run
2009-06-15 - 21:16
2009-05-25 - 22.04 (work)

EJ
M/37/168
ROW 20:29 PR
EJ

M/5'10/160/26

as rx'd

22:20

1RM bench: Failed at 195