October 28, 2010

Thursday 101028

Run 5K

Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.
Post time to comments.

Compare to 100728.


Enlarge image

Andy del Cueto, CrossFit Alfa, Mexico City.

"Two-Minute Drills Part 6: Back of the Socket" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Playing On The Rings at GSX Athletics - video [wmv] [mov]

Event 6 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Posted by lauren at October 28, 2010 5:00 PM


Comment #1 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at October 27, 2010 5:06 PM

Do yourself a favor. Click on "compare to" and look for Paul C, post #169. Paul is why Coach did this. Paul is why I come here, to the comments, every day.

Cheers, Brother. Hope your trail run today, through the Fall foliage on 40yo feet and with eyes open, is a highlight for the day. Reading your post, again, is already one of mine.

Comment #2 - Posted by: bingo at October 27, 2010 5:17 PM

Monostructural....pose is a wreck...I'm rowin' it

Comment #3 - Posted by: JD at October 27, 2010 5:18 PM


Comment #4 - Posted by: Jason Johnson at October 27, 2010 5:20 PM


Myself and Jason ran this on Camp Hansen in Okinawa, Japan.

Comment #5 - Posted by: Talon Smith at October 27, 2010 5:21 PM

Kim Malz NOOO fear... I'm here, here is the real turtle time. This is gonna blow. FML. I SUCK at running.

Comment #6 - Posted by: The Anaconda at October 27, 2010 5:25 PM

Just read the post #169. Good stuff. It sums up a lot of what this community is about. Thanks again, to all that contribute to Crossfit.


Comment #7 - Posted by: Greg G at October 27, 2010 5:26 PM

as rx'd - 21m 09s.

bingo, thanks for the referral to paul's post

Comment #8 - Posted by: BL at October 27, 2010 5:33 PM

Nice! Just ran a 5k 2 days ago in 19:45 after working to a Snatch PR and a 500m PR.

Comment #9 - Posted by: jay at October 27, 2010 5:36 PM

PAUL C~ honored to be a part of your reflection back in July.

I'll try my best to add a little extra hitch in my giddy up early Thursday morning.

Comment #10 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at October 27, 2010 5:36 PM

3m - 19.36

Comment #11 - Posted by: M. Honcho at October 27, 2010 5:46 PM

Oh man! That Suburban was BRUTAL!!!! This was painful!!! Nice job to my team! Who can stop or slow down when you have Mikko, Tommy and Kris pushing right alongside you!


Comment #12 - Posted by: Miranda at October 27, 2010 5:52 PM

The Rogue/Again faster showdown is awesome. One question after this last event, is Miko Salo bionic? His speed is off the hook.

Comment #13 - Posted by: Spartan Loyal at October 27, 2010 6:15 PM

That was the funnest event to watch, thus far. I was actually cheering in my living room...!

Comment #14 - Posted by: Adam S. (M/24/5'6"/175) at October 27, 2010 6:20 PM

5K Row 22:54
scaling for pulled calf muscle

Comment #15 - Posted by: Paul D at October 27, 2010 6:22 PM

Bingo, thanks for the mention of Paul's post. It was enjoyable to read.

Last 5k was about mid Oct. and did 22:03. I've never been a runner and that may have been the longest I've run without stopping. I've played many sports all my life, lax middie with lungs and legs for days when I was in top game shape. I've run timed miles before but never more than that. I look forward to seeing if I can beat my only 5k time ever.

Comment #16 - Posted by: WJC at October 27, 2010 6:28 PM

5k with 20lb vest-it's on!

Comment #17 - Posted by: Chuck O at October 27, 2010 6:32 PM

#1 Kim - it cant be your turtle time cuz its MINE!!! Yes, old folks in walkers pass me by! PRd my 5k saturday 33:02 - - i know most walk faster than that but I was dang PROUD!!

Comment #18 - Posted by: Cookie 43/5'6"/mom of 3 at October 27, 2010 6:33 PM

Mikko is the new version of the 6 million dollar man. That guy is amazingly fast

Comment #19 - Posted by: Mark at October 27, 2010 6:33 PM

Gonna sub the equivalent of a 5k run:

50x 45# KB swings; 50x 20" box jumps; 1k row; 50x 85# squats; 50x Jmp Pull-Ups; 2.5k bike; 75 dbl unders; 25 burpees; 800m run

Comment #20 - Posted by: nukemarine at October 27, 2010 6:37 PM

Mikko was chasing Heather like she was John Connor and he was the T-1000. Nutz!

Comment #21 - Posted by: mimicry at October 27, 2010 6:39 PM

Rogue/Again Faster video
Moving the bumper plates / load and pushing the car. So basic, so real life so freaking hard. Ten to one many gyms this weekend will employ the same tactic. Great wod.

Comment #22 - Posted by: Cav at October 27, 2010 6:43 PM

Love dat udder team too, BUT GO ROGUE!!

Comment #23 - Posted by: james.patrick [M/48/66"/135] at October 27, 2010 6:45 PM

event 6 = be prepare for the unknown and unknowable

BoZ your moustache rules

Comment #24 - Posted by: 11381/29/m/5'7/155 at October 27, 2010 6:47 PM

What!? No WOD video to show? Oh yeah, it's running...(insert sarcasm here) fun.

Comment #25 - Posted by: Punishment. at October 27, 2010 7:20 PM

Thank you POSE.

Comment #26 - Posted by: Eddie at October 27, 2010 7:33 PM

I just cant decide who to cheer for... Rogue, or again faster! choices choices

Comment #27 - Posted by: Matt at October 27, 2010 7:36 PM

Has anyone tried the Inov 8 flite 195's and how do they compare to the 230's or 220's for crossfit?

Comment #28 - Posted by: Townsend m/27/5'8"/140 at October 27, 2010 7:54 PM

Ran a half marathon Saturday but not for time. Tomorrow I'll see what I can bust out on 5K.

Comment #29 - Posted by: Jim at October 27, 2010 8:08 PM


Comment #30 - Posted by: RKH M/34/6'/195 at October 27, 2010 8:10 PM

Damn Mikko. Awesome.

Comment #31 - Posted by: jay at October 27, 2010 8:31 PM

Mikko was running like a man possessed. That was great.

@#27. I have a pair of the 195's. They are comfy yet minimalist. Nice flat shoe. I have narrow feet and the feel nice and secure. Never worn the 200's but according to inov8 the difference is the amount of material in the sole. I also have a pair on New Balance MT101's, also a flat shoe that might be worth checking out. Good luck.


Comment #32 - Posted by: Brone at October 27, 2010 8:46 PM

Run: 5k
About 26:50, feeling truly awful with a cough, just ground it out.

Comment #33 - Posted by: Harpo m/43/145/5'7" at October 27, 2010 9:21 PM

Run 800M/10 DU/50 BJ (24")
Run 400M/20 DU/40 BJ
Run 200M/30 DU/30 BJ
Run 100M/40 DU/20 BJ
Run 100M Backwards/50 DU/10 BJ


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)

Comment #34 - Posted by: B. Rhaly at October 27, 2010 9:59 PM

While Boz may not possess the genetic ability of Rory to grow the sweet Ron Jeremy 'stache, his philosophy of, "Don't be a dickhead" is something that, while said in jest, are words we can take away for application in our daily lives. Great video, looks like it was a fantastically fun weekend reminiscent of the first couple of Games. No reason why most boxes can't do stuff like this for family-fun and team-building. Gives me a lot of ideas for my wife's MBA class trip coming up in December. Keep them coming!

Comment #35 - Posted by: CFinBKK/35/M/70/173 at October 27, 2010 10:09 PM

Anybody else hear Dave Lipson saying "I never lie on ze metkohn" when Mikko finishes his first run? hahahhahaha

Comment #36 - Posted by: Vincent N at October 27, 2010 10:13 PM

Adam S. - Dude, I was catching myself cheering them on as well. Mikko was a beast and Heather pushed hard at the end. Great job Team Rogue and Again Faster.

Comment #37 - Posted by: Jack at October 27, 2010 10:24 PM

Ran it twice this week. :(

1st 5K: 18:17
2nd 5K: 20:08

Both with VFFs.

Comment #38 - Posted by: Robbie Southards - M/24/155/5'9" at October 28, 2010 12:27 AM

Outside, finishing uphill (Ugh).

About 1:30 improvement over last time, but last time was on a flat track, this one was outside with some very slight hills. Wore VFFs, footstrike was good the whole way through. I'm mostly happy that I finished hard and I don't feel like I'm going to die right now.

Comment #39 - Posted by: THolm at October 28, 2010 1:37 AM


Cut about 2 mins off the last time a few months ago :)

Comment #40 - Posted by: 9teeneightyfiver at October 28, 2010 1:48 AM

That was one of the best team events I've seen !
I was glowed to my seat the whole 15 minutes, incredible. Got to try it, real soon.
BTW clicked on compare to and read #169, that is why i crossfit. thank you Bingo !

Comment #41 - Posted by: Zvi at October 28, 2010 2:29 AM

new route

Comment #42 - Posted by: charbs 25/185 at October 28, 2010 2:48 AM


Comment #43 - Posted by: Andrew at October 28, 2010 2:51 AM

As rx'd with 20kg vest


Damn the freemantle docker it almost blew me over on the first half!

Comment #44 - Posted by: Brian R - 29 / M / 174cm / 90kgs at October 28, 2010 2:52 AM

24:35 rx

Comment #45 - Posted by: gb 43/m/71"/185# at October 28, 2010 3:26 AM

19:11. Trail Run

Comment #46 - Posted by: Ezekiel M. - CrossFit Coastal at October 28, 2010 4:46 AM

17:45 with 25 lb vest

Comment #47 - Posted by: mfryer at October 28, 2010 4:55 AM

28 Oct 10
Run 5K barefoot: 25.??

1.5 mile @12:41, 8mph pace minus warmup
5k time: 25:xx, was @3.25 when I hit 26 mins, was just in the groove and wasnt watching. After 1.5 mile marker I slowed to approx 6.5 mph pace.

Comment #48 - Posted by: Shane Lawrence at October 28, 2010 5:06 AM


Comment #49 - Posted by: mike d 148 5'7" 35 at October 28, 2010 5:12 AM

5K Row


Comment #50 - Posted by: Jacek at October 28, 2010 5:30 AM



best time since baby M was born 10 months ago--yay!

Comment #51 - Posted by: mom to five at October 28, 2010 5:34 AM



early morning before breakfast, felt great! Been a while since just mono...

Comment #52 - Posted by: Scotty T (TX) at October 28, 2010 5:42 AM


30:10 work run

Comment #53 - Posted by: Stretch at October 28, 2010 5:53 AM

Mikko was stupid fast on that run. It looked like the video was being fast forwarded he was running so fast.

Then again, I think we could all find another gear if we got to chase after Heather :-)

Comment #54 - Posted by: WalterMitty at October 28, 2010 6:12 AM

I am stepping off doing the main site WODs for a while will only do the WODs that I am weak at the most or never done the movement or to practice the stuff that I am weak at and work at my affiliate on my weakness. :) Bingo thanks for the remind of paul's post. I love this community.


Comment #55 - Posted by: SANTI at October 28, 2010 6:17 AM


What's up FRAT? Thought I would spice up my regular weightlifting and join ya'all for a little morning run!


"Turtle time" as Kim would say :-)

Way to go Cookie!

Comment #56 - Posted by: Playoff Beard at October 28, 2010 6:41 AM


23:20 (last time 22:25, before 22:06)

Felt smooth and fast, but it seems like I actually become slower and slower everytime I do this.

Comment #57 - Posted by: Memuc at October 28, 2010 6:49 AM

Mikko was motoring! Holy Crap that whole workout was awesome!

Comment #58 - Posted by: Sparky_M/35/5'5/215 at October 28, 2010 6:52 AM

There is absolutely no good reason to sub some other workout for a 5k. The people doing the "equivalent" of a 5k by incorporating some sort of squats or pull-up workout are only fooling themselves. Run the workout.

Comment #59 - Posted by: KB at October 28, 2010 6:58 AM

No POSE no trick

CC and 1 mile track runner in high school ftw :)

Comment #60 - Posted by: Joshua Gritton at October 28, 2010 7:02 AM

23:54 a PR

Comment #61 - Posted by: knodes at October 28, 2010 7:04 AM

27:14 a full two minutes off my last time

Comment #62 - Posted by: Sandi Trixx at October 28, 2010 7:07 AM

Love both videos... the GSX playing on rings left me speechless at their poise, and I was on the edge of seat cheering and gawking at the athleticism displayed by Team Rogue and Team Again Faster. You athletes are so inspiring!!!

5K- 29:33. First time back with distance after a sprained ankle. It's all good :).

Comment #63 - Posted by: Maria F/26/170/5'8" at October 28, 2010 7:08 AM


Comment #64 - Posted by: jeglit (m/38/6'4"/220) at October 28, 2010 7:09 AM

Good morning, KB. Welcome to the wide world of Crossfit where "you vs. you" involves everything YOU bring to the table each day. All the good stuff, stuff you are really good at, as well as all of bad stuff, stuff at which you either stink or stuff that you just can't do.

What? bingo, you bring this up about a run? Surely you jest (because everyone around here would talk just like that!). It's a run. The simplest thing we do. EVERYONE can run.

Ah, Grasshopper...were it t'were so. For you see, KB, some of us don't run very much because we are NOT fooling ourselves. We have some infirmity, often due to a pre-CF life of doing stuff like...wait for it...running. I have a hip and back issue. My close friend and fellow doc has a nagging not-so-little bone-on-bone issue in both knees. Unlike me this particular friend truly laments that he cannot, should not run.

"Absolutely no good reason..."? Meh. It's like wearing gloves, ya know. For some folks it's a mandatory part of doing Crossfit despite the admonition to "match your purse" if you do. Such declarations as "absolutely no good reason" don't really prompt a whole lot of helpful discourse downstream.

I'm absolutely sure of that!

Comment #65 - Posted by: bingo at October 28, 2010 7:11 AM

28:32 in five fingers.

I love running! At least I keep telling myself that.

Comment #66 - Posted by: Adam W m/41/5'7"/180 at October 28, 2010 7:13 AM

5000 m on the C2 rower (WU & CD done separately)

18:30.1 (PR by 50 secs!)

I've been doing a combo of CF and CFE. Alternating running and rowing on CFE.

Life's good.

Comment #67 - Posted by: Guy - M - 6'2" - 220 lbs - Ottawa, Canada at October 28, 2010 7:33 AM


on treadmill 28:43 (2:09 past PR)

Comment #68 - Posted by: lelliott at October 28, 2010 7:34 AM

slept great last night, so i ran a 10k- 51:09

Comment #69 - Posted by: mike/40/6'3"/210 at October 28, 2010 7:46 AM

Man-crush on James Hobart. Regular crush on Camille LeBlanc-Bizenet. Yow-za.

Comment #70 - Posted by: asuderelict at October 28, 2010 7:48 AM


woke up this morning and decided that I would run a 5K since I've missed the last few. Thought I'd look at the WOD just out of curiosity and what do you know.

My, how far I have fallen in the last couple months - 24:08. About 1.5 min. off my PR.

Comment #71 - Posted by: john g at October 28, 2010 7:51 AM

BAZINET! Noooooo! Now she won't like meeee!

Comment #72 - Posted by: asuderelict at October 28, 2010 7:52 AM



Comment #73 - Posted by: D Craig at October 28, 2010 8:01 AM

23:04, felt like I did not work hard enough.

Comment #74 - Posted by: bahec at October 28, 2010 8:16 AM

23:16 on a treadmill. did 3.12 miles

Comment #75 - Posted by: Nick 24/187/5'9 at October 28, 2010 8:22 AM

Well, we'll just add running back into the laundry list of things to improve upon. A year ago when I was running outside consistently my 5K was in the 24-25 minute time frame.

Running to improve has gone down the crapper and it showed with a 31:47 outside 5K time today.

Knocked out "Grace" in support of Barbells for Boobs~ Mammograms in Action 3 hours later.

95# 3:37 PR

All of you nailing 20 something and under 5K's~ STANDING OVATION TO YOU! :)

All of us just gettin' it done and not cherry picking~ STANDING OVATION TO US TOO! :)

Comment #76 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at October 28, 2010 8:44 AM

In the spirit of what Bingo highlighted in #2 above, 5K run on the little x-country course behind my CrossFit barn, on an absolutely flawless Fall upstate NY day.


To Coach and The CrossFit Community:

Thank you.

And to Bingo, though I am agnostic, I have to say it: AMEN.

Comment #77 - Posted by: james.patrick [M/48/66"/135] at October 28, 2010 8:46 AM

Mikko and Tommy H. were crazEEE!!!!
Great work everyone!

Running like a man on fire!

Comment #78 - Posted by: danlau at October 28, 2010 8:46 AM

Okay, okay, all you guys think those were turtle times? Mine will be terrible. Been doing CF for 2.5 months and only tried to run 5K once. Just wait til about 12:30 and check back. You'll see a turtle time. LOL

Comment #79 - Posted by: preacherman at October 28, 2010 9:03 AM

I've been out of the loop for a few weeks.

Run 5K: 28:36

My last 5k was 27:09. Need to be more consistent.

Comment #80 - Posted by: snowblind at October 28, 2010 9:08 AM



Comment #81 - Posted by: scottn at October 28, 2010 9:08 AM


I typically don't appreciate it when people post there own modifications to main site wods. Today I modified the Main site wod, and I'm sharing my results.

-2k warm up run

-Bergener Warm up
50kg Snatch for technique

-1 mile for time (5:52)

-2k cool down run

Comment #82 - Posted by: BTS at October 28, 2010 9:09 AM

26:33: my best 5K run time since my Army days.

Comment #83 - Posted by: Greg at October 28, 2010 9:13 AM

5K through the neighborhood - 24:09

out the front door
severn twd fulton
left at fulton
left at martin
left at murray
right at sherwood
right at mercer
right at bedford
right at murray
right at martin
left at dover
left at graham
right at murray
right at severn
end at the front door

Comment #84 - Posted by: cnc at October 28, 2010 9:18 AM

2010-10-11:23:18 (3.5m. 2nd WOD)
2010-09-29:23:00 (3hrs after "Jack")
2010-08-16:22:00 (3.3m)
2010-08-13:30:00 (4m)
2010-07-28:21:00 (3.15m)
2010-03-31:20:12 (2nd WOD)
2010-02-09:20:18 (2nd WOD felt good)
2010-01-21:20:25 (2nd WOD max effort)
2010-01-15:20:37 (Rest Day)
2010-01-13:20:52 (2nd WOD)

Comment #85 - Posted by: gs at October 28, 2010 9:19 AM

5K Time: 19:21

Comment #86 - Posted by: Brenden Mance at October 28, 2010 9:24 AM

Just broke my Middle toe! No crossfit makes me sad

Comment #87 - Posted by: Chris Dall at October 28, 2010 9:36 AM

OK, my posts keep getting caught up.

maybe it's b/c my time was like a turtle with 2 legs..done outside 31:47

Clearly need to get back in the running game!

Comment #88 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at October 28, 2010 9:37 AM

Snatch/Dip/KTE from ystd, details there.

Comment #89 - Posted by: bingo at October 28, 2010 9:39 AM

20:19...kinda mad since I thought I would take Austin on this one. Did heavy deadlifts before running as part of a strength program I am using to augment my training. Probably had something to do with the tired legs, but no excuse.


Comment #90 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at October 28, 2010 9:47 AM


I had an ACL replacement in my right knee back in 1998, so it's always been my weaker and sore knee. However, recently I've got a new issue. After squats on Saturday, I have real pain when trying to bend my leg all the way.

Left leg: touching my heel to my butt is no problem

Right leg: while i always had to stop short of touching my heel to my butt due to "tightness", i've now got a sharp pain (like a really bad sprained ankle feeling) when I try to touch my right heel to my butt.

it almost feels like i need to keep going...and maybe "pop" something...kind of like popping your knuckles..you feel a little pain, then the pop allows for more movement. that said the knee pain is pretty high when i approach the heel to the butt, so i am a little hesitant to "go for the pop".

i have full strength and no pain if i squat to just parallel, but any deeper and the pain starts.


Comment #91 - Posted by: WalterMitty at October 28, 2010 9:50 AM

26:41 with 20lbs weight vest

Comment #92 - Posted by: Al at October 28, 2010 9:56 AM


5K - 22:29 on treadie

I was going to do an easy LSD run ala Sealfit active recovery day b/c I'll be on M-F this week. Wanted to have a somewhat day off.

Anyway, I changed my mind after the first 1 1/4 miles and went a little faster. I ended up finishing real hard with a 5:42 pace the last mile. I haven't run a mile that fast since HS. Overall time not bad for a non runner.

Comment #93 - Posted by: WJC at October 28, 2010 9:56 AM

11:56 out
11:57 back

Happy to have finished. This cold has really taken it's toll on my cardio. Suprisingly enough the first 1/4 mile was at a 6 minute pace and felt really good, then I fell apart.

Comment #94 - Posted by: Jim D. 50/m/165/5'11" at October 28, 2010 10:02 AM


very happy with this :) havent been running 2 much at all! rowed 30mins last night in a 2:07 pace soo for sure thats helping the running too!

Comment #95 - Posted by: Jen Osborn f/26/175/5'11 at October 28, 2010 10:04 AM

26:17 Good to see running is not a fav amongst the crowd!

Comment #96 - Posted by: Charles at October 28, 2010 10:12 AM

15k cross-country. 68mins.
I love crossfit. Its provided the most useful, intense, varied approach to training I've ever used. It seems well geared towards combat pt, which is awesome, and truly works.

However I have one small concern - that is the lack of a good hard genuine endurance session. In my experience, an elite/decent combat infantryman needs to be able move fast over a long distance, over difficult terrain, in almost every theatre of war. And whilst normal crossfit training definitely achieves high overall fitness, I worry that (very short) 5k run every few weeks just isn't quite enough to prepare your body for good old fashioned soldiering!

Not a complaint - just a small personal concern, and wondered if anyone else shares it?

Comment #97 - Posted by: Al at October 28, 2010 10:14 AM

5k Rx'd




Comment #98 - Posted by: Guilherme Guida M/27/5'9''/183 at October 28, 2010 10:21 AM

I hate running. So, I:
5K Row w/ SCBA Mask & Turn-Out gloves.

Comment #99 - Posted by: The Anaconda at October 28, 2010 10:37 AM

Here it comes. Turtle time. 32:00. PR by 5 minutes though. Yes 5 minutes.

Comment #100 - Posted by: preacherman at October 28, 2010 10:41 AM

That time is not bad compared to mine:
Today's 5K 34:50

Comment #101 - Posted by: Daniel.Laiseca at October 28, 2010 10:54 AM

Rowing is not a useful sub for running, the demands and movement are nowhere near similar. Why are people using it. Running is basic human movement, suck it up.

Comment #102 - Posted by: grambo at October 28, 2010 10:59 AM

Walked to the track for a warm up

Jogged with my body but nice consistent pace. Was quite chilly this morning though

I have not run that far non stop in awhile. I felt great afterwards.

Comment #103 - Posted by: Doc W at October 28, 2010 11:08 AM

Run 5K

time 30:52

Now it felt good.

and my excuse is I don't really trust my mesurement. I just clocked it in my car. I will go on line and trace it out and see if I'm colse.

Now the run felt fine. Better then I though it would. Pushed on the hills. ran harder on the down hills. kicked at the end everything. So I'm fine with the run. Either way it was good to get a 10 k in.

Comment #104 - Posted by: NikNichols42yo 5'7'' 165lbs at October 28, 2010 11:09 AM


Thanks for the referral to Paul C.'s comment. That is something worth sharing at the box.


Comment #105 - Posted by: Mike McGoldrick at October 28, 2010 11:10 AM

Can anyone give me some advice on kipping...

What has been happening lately is that as I kip hard, I start to gain more and more momentum each pullup, until I get to about the 7-10th pullup and then I'm completely out of rhythm. Any tips?

Thanks. Scott

Comment #106 - Posted by: scott at October 28, 2010 11:33 AM

Ran a 5K trail run a week ago: 21:28

subbed 45 minutes of ultimate frisbee 3 on 3 today. too nice of a day to not play.

Comment #107 - Posted by: Matthew at October 28, 2010 11:34 AM


Check out CrossfitEndurance, they specifically address your concerns.

Comment #108 - Posted by: brian p at October 28, 2010 11:49 AM

22:37 - a great run after a 300 yard swim to warm up . . . After that wrestling match of jumping under all those snatches yesterday, it was nice to run free.

Walter Mitty in #91 (above:) Be very careful of that knee; I had the same condition three years ago - pre-CrossFit and without a previous injury. That tightening, worsening feeling that I could sometimes pop, exactly like a knuckle, turned out to be meniscus damage. I would get it after running, back when I was burning 5 and 6 milers a few times a week. I'd try to stretch the knee, or my quad, but I couldn't bring my foot anywhere close to my rear end. The other leg was perfectly fine and quite loose by comparison.

As a matter of fact, I thought of this while running today's 5-K. I can remember exactly where I was and what it felt like when the meniscus finally gave way. I had to have arthroscopic surgery to snip off the hunk that was tearing away.

The lesson I got is that when a structural and specific and sharply painful problem does not change over time, despite rest or mobility work, then some kind of repair is probably in order.

Mobilize; see what K-Star's blog can offer, but if the specific issue does not improve, you might have a date with an MRI machine. Good luck.

Comment #109 - Posted by: TRN III at October 28, 2010 11:51 AM

Subbed 5k ROW

Comment #110 - Posted by: Jonblaze at October 28, 2010 11:56 AM

Had my AF Fitness test today so that'll be in place of the 5k.

1 min max push ups - 68
1 min max sit ups - 59
1.5 mile run - 10:13
Total points - 97.9 (out of 100)

Ran 27 sec slower than last year but took some time off. Test again in 6 months and want to get back into crossfit shape and see if I can post a 100, just need to run a 9:34... easy.

Comment #111 - Posted by: Michael C. at October 28, 2010 11:56 AM

Here is a question: why do so many of you lie when posting your times on the WODs? I count at least 5 sub-18 minute times here....so you guys all run sub-6 minute miles for each mile, huh? Just like the last crossfit total when multiple people were posting 500 and 600lb deadlifts and squats. I'm sorry, but it's just not that common to run repeat sub-6 minute miles. Some can do it, yes, but the number of people who claim this is a little suspicious. Kudos to those who post honestly. Anyone else call BS?

Comment #112 - Posted by: Eric the Red at October 28, 2010 12:00 PM

Thanks TRN III.

When I have my ACL reconstruction in 1998, there was meniscus damage already. The Dr. removed some that was flapping around, and the also tacked some down. I plan to ice it daily and not squat for a week and see how it goes from there.

Comment #113 - Posted by: WalterMitty at October 28, 2010 12:07 PM


4 mile run


I'm mad. I need to check out some five fingers.

Comment #114 - Posted by: Bill Gibson at October 28, 2010 12:19 PM

8/13/10: 24:11
10/28/10: 24:05

getting closer to the sub 23's.

to Eric the Red: it is crazy that so many people can run that fast for so long, 5-6 minute miles? repeats of that!! my hats off to those that can run like that.

Comment #115 - Posted by: bert at October 28, 2010 12:22 PM

Eric the Red:
I DO NOT lie on my times.
Maybe stop and thinking about other's times and focusing on your own.
Why do I run 5 min miles and a 17min 5k? Because I just so happen to be a professional triathlete.

Just the same, if some people post high lift scores, perhaps its because its THEIR specialty.

My heavy lifts suck but I have no problem posting a 205PR 1RM C&J.

People who make up false scores are only cheating themselves and the site itself. However, I don't think that many people are doing this. I think that people just have particular strengths and weaknesses.

If you happen to live in the SF area, lets meet by the track. I'll teach u POSE running and u'll see why sub-20min 5K's are a piece of cake :)

Comment #116 - Posted by: Eddie at October 28, 2010 12:22 PM

M 186 34 yo 6ft.


Comment #117 - Posted by: Jdude at October 28, 2010 12:34 PM

You are right on with pose running. I attended the Endurance Cert a year ago and it forever changed my ability to run longer and faster. I was running sub 20 min 5K's before but they were a taxing experience. Once I learned and kept practicing pose, running became effortless, quick, and smooth. 10K's and Marathons are easy to conquer now as there is no more pain in my ankles/knees/hips/back. It is much easier to do sandbag runs and partner carries. With pose running 17-19 min 5K’s are very possible to people who have been plagued by distance running. Check it out.

Comment #118 - Posted by: seth at October 28, 2010 12:42 PM


I am not a competitive runner, but quickly googling "5K Race Results" and looking through times, it would appear that there are lots and lots of folks more than capable of running a 5K in less that 20min. Many less than 18min.. a few in the 15min range.

I would imagine the same sort of thing might happen if I looked at weight lifting competitions and deadlift above 500lbs.

Of all the places for people to brag and lie about times. The crossfit site seems to be pretty low on the list.

Comment #119 - Posted by: Jdude at October 28, 2010 12:43 PM

AM WOD @ CF Morristown : front squat medley #135 for 15, #95 for 30, #95 for 35.

PM rx 5k for time on a 400m track 16:39.

Comment #120 - Posted by: Rich Airey at October 28, 2010 12:47 PM

I second #72....Camille LeBlanc-Bazinet is a total hottie...Good God

Comment #121 - Posted by: Mittloaf at October 28, 2010 12:47 PM

It was great. I ran it in 18:34. Felt great.

Comment #122 - Posted by: Louise at October 28, 2010 12:51 PM

School course 23:23(PR I think)

Comment #123 - Posted by: justaman - liberty, sc at October 28, 2010 12:52 PM

Al (comment 97)

As a soldier who has deployed in a variety of environments, I can definitely appreciate your concern. I would point out, however, that Crossfit can be considered for many of us a solid foundation for what we do in life. Consider soldiering, whatever that may include for you, (rucking, running, carrying heavy loads for long periods of time) as your sport. In the same way a triathlete or a surfer or a rugby player may use CrossFit as a good foundation that will truly benefit them in their sport, it is still necessary for them to train in the specific avenues of what their sport requires. CrossFit is an outstanding foundation for soldiers, but we do still need to train in our specific "sport" of soldiering in order to stay at the top of our "game" which just so happens to be war.

This is simply the way I think about it. Hope that helps.

Comment #124 - Posted by: Splinter at October 28, 2010 12:53 PM


First 5k in a good while. Felt good. Goal is to get back under 20.

Comment #125 - Posted by: upstatesooner at October 28, 2010 12:55 PM

Brian P -
Great, thanks!

Comment #126 - Posted by: Al at October 28, 2010 12:57 PM

As RX'd


Comment #127 - Posted by: Aaron Acosta at October 28, 2010 1:00 PM


Comment #128 - Posted by: DavisBenDavis at October 28, 2010 1:04 PM

Can we eat bread now?


Comment #129 - Posted by: Johan S at October 28, 2010 1:50 PM

Nike Air Luna? Good all round trainer, no more than 5k run and to complete Met Con with?

Comment #130 - Posted by: Dave at October 28, 2010 1:56 PM

19:50 treadmill 5k

Comment #131 - Posted by: Loretta at October 28, 2010 2:02 PM

29:31- town run with a few hills

Comment #132 - Posted by: em :) at October 28, 2010 2:27 PM

WJC 5:42 mile for a non-runner is pretty sweet.

Comment #133 - Posted by: DavisBenDavis at October 28, 2010 2:27 PM


Comment #134 - Posted by: SDH M/24/6'2"/205 at October 28, 2010 2:36 PM

25:12.17 w/hip pain for some reason. Might need orthodics for my shoes...

Comment #135 - Posted by: CollegiateXFitr at October 28, 2010 2:40 PM

97/Al - look up www.crossfitendurance.com

Comment #136 - Posted by: gazaloo/m/45/165lbs/5'9" at October 28, 2010 2:55 PM

I'd say that, unless you have an injury or honest physical debility that prevents you from running, there is no reason that you should not run. Everything short of debility is an excuse, and sometimes debility is an excuse.

That said, for everyone who hates running, or sets themselves up in a negative mindset such as "I suck at running," maybe your times will get better if you learn a little skill and stop being negative about the action. Instead of saying "I suck," you could say - "I have room for improvement." Check out the POSE videos in the journal, take a POSE clinic (or other running form of your choice if you insist), and develop the skill like you do with snatches, KB work, double unders and every other physical action that requires some practice.

Didn't run a 5k today, not doing mainsite WODs (affiliate+CFE+my own programming). I did run a 1 mile for time to establish a baseline for improvement. 1 mile in 6:56, goal is a sub 6 minute mile, a sub 20min 5K, and a 400lbs squat by January 1st, 2011, and then a sub 4 hour marathon and 500lbs squat by the 2011 Marine Corps marathon. My overall goal is to be stronger and faster at the age of 36 than I was at 18.

Comment #137 - Posted by: Madoc at October 28, 2010 2:55 PM


It was a gorgeous day in Maine, did a 4+ mile trail run on a hilly course. Felt great! Don't know what my 5K time would have been.

37 min for a little over 4 miles on a hilly route.

Comment #138 - Posted by: Eric E at October 28, 2010 2:59 PM


5k- 24:12

I like my new nike free's! they feel completely different running versus traditional shoes!

Comment #139 - Posted by: Sheldon at October 28, 2010 2:59 PM


As Rx'd,

5KM Run, 24:58 minutes.

Comment #140 - Posted by: Wardo at October 28, 2010 3:02 PM


snail pace but fun

~3 1/4 miles in 30 flat

Comment #141 - Posted by: Chas at October 28, 2010 3:18 PM

at Blanchard Wood's cross country course:



Comment #142 - Posted by: brian p m/34/5'8-1/2"/169 at October 28, 2010 3:22 PM


Comment #143 - Posted by: Dave Fleming at October 28, 2010 3:22 PM



(3 Minutes slower than pr)

Comment #144 - Posted by: Dan D. at October 28, 2010 3:50 PM

previous 29:06

Comment #145 - Posted by: Ticotexas M/40/69/150 at October 28, 2010 3:51 PM

Took a wrong turn on my route. Ended up making it just 3.0 miles instead of 3.2

Comment #146 - Posted by: John M/26/5'9"/195 at October 28, 2010 3:55 PM


W/U: skipped.

As Rx: 20:52.

C/D: skipped.

Off PR by 0:28. Outside road course (46F, 60% humidity, 15 MPH wind, wearing VFF). Cold toes! :)

Comment #147 - Posted by: rjf (Since 07-20-07. WOD no. 898) at October 28, 2010 4:05 PM

Asthma attack midway, but managed to do a 21.02.

Comment #148 - Posted by: Jan at October 28, 2010 4:08 PM

19:32 (59 second PR)

Comment #149 - Posted by: Townsend m/27/5'8"/140 at October 28, 2010 4:21 PM

5k at about 70% pace. Still under the weather and asthma didn't like cold air. Decided not to push it, just wanted to get the run in. (See log for details).

Comment #150 - Posted by: Ronnieboy at October 28, 2010 4:24 PM


Comment #151 - Posted by: runnermom at October 28, 2010 4:30 PM


Ran on beach up at GC.

If it was exactly 5km - a new PB!

Comment #152 - Posted by: JT at October 28, 2010 4:31 PM

27.29 (around the block)
27.09 last time

Comment #153 - Posted by: Kyle A. at October 28, 2010 4:32 PM

24:23 on singletrack trails (PR for this route)

Comment #154 - Posted by: mcdontron at October 28, 2010 4:38 PM

23:00 (PR)

Comment #155 - Posted by: SB at October 28, 2010 4:47 PM

32:37 5k which for me just may be a personal best. I am in the Air Force and physical fitness is really starting to take shape. It's no longer your dad's Air Force, or Chair Force as some like to call it.

I was diagnosed with compartment syndrome in my calves back on about the 9th of June and was on a medical waiver for no running more than a quarter mile until 23 Aug. This is my first time running more than 2 miles since before June.

Doctors wanted to do surgery, but I said no no. I decided to get me some VFF KSO's and haven't looked back since. Changed my running form, and the pain in my back, knees and calves went away when running.

I will probably be doing another 5k this Saturday and then here at the base I am at we do a wing run, which is 5k, the first Monday of every month, so I will be doing ANOTHER one on Monday weather permitting.

Comment #156 - Posted by: Justin at October 28, 2010 4:51 PM

just a bit short

Comment #157 - Posted by: TBone at October 28, 2010 4:57 PM

Did this after 20minAMRAP... ouch.
Treadmill 1 incline. Pace was all over the place. Not a lot of running so sufferfest. Hold onto 6.7-9min pace down to 6-10min
9:09 (62/82)/10:27 (61/70)/9:31 (66/73)/0:47(70/73)
Total- 29:12 (163/182)

Comment #158 - Posted by: Phoenix at October 28, 2010 5:00 PM

24 rxd

Comment #159 - Posted by: D. Swan at October 28, 2010 5:06 PM

As Rx'd on treadmill with 1 degree incline:


Comment #160 - Posted by: Garth M/28/6'2"/185lbs at October 28, 2010 5:15 PM

20:08 My favorite - running in the dark early morning - cold air and leaf lined roads.....complete BLISS! Not a PR, but I'll take it for 6am :)

Comment #161 - Posted by: shariBaby/5'2/105 at October 28, 2010 5:17 PM

Im with ya fit mom on turtle time
cool, windy, hilly in the park


Laura f/48/5'7/155

Comment #162 - Posted by: power-girl at October 28, 2010 5:18 PM

D @ 29's

5000m row
20:54.2 (PR)

1st day back after 5 week vacation....feels GOOD!

Comment #163 - Posted by: waderpro at October 28, 2010 5:19 PM


Comment #164 - Posted by: BH2 m31/178 at October 28, 2010 5:29 PM

5k-23:06 felt good. Haven't ran in a while though
Overhead squat work followed by back squats.

Comment #165 - Posted by: Shaw at October 28, 2010 5:43 PM


I gave it my all but not a PR. It was a serious wake up call that I need to supplement some running into my training program.

Comment #166 - Posted by: dakotacardosanto at October 28, 2010 5:44 PM

Just ran 1K in the rain with the dogs. bingo's rain multiplier is 5x. Ergo, as Rx'd!

Comment #167 - Posted by: bingo at October 28, 2010 5:46 PM


Comment #168 - Posted by: Jake Dickerson at October 28, 2010 6:02 PM



Comment #169 - Posted by: JimL at October 28, 2010 6:10 PM

Man... Had to do a 3rd 5K this week. uggh!

3rd 5K: Ruck March 50lbs bag + 30lbs of body armour: 32:00

Comment #170 - Posted by: Robbie Southards - M/24/155/5'9" at October 28, 2010 6:41 PM

Sedona Airport Loop Trail 43 min

Comment #171 - Posted by: Tony at October 28, 2010 6:43 PM


Comment #172 - Posted by: thinlizzie at October 28, 2010 6:51 PM

22nd of Feb. 28:01
1st of May 26:27
Today: 23:26

Only extra running was playing some soccer and skipping some crossfit running. Best time with the new ACL :) I'm hoping to get back down to sub 20 before surgery.

Comment #173 - Posted by: FinnishCraig m/23/5'8"/152 at October 28, 2010 7:06 PM


Comment #174 - Posted by: tdhalls at October 28, 2010 7:09 PM


Camp Dwyer, Afghanistan

Comment #175 - Posted by: Matt C at October 28, 2010 7:18 PM

5.2 in 27:18

hills suck

Comment #176 - Posted by: Raph at October 28, 2010 7:45 PM

19:53, subbed row at station.

Comment #177 - Posted by: ScottMacArthur at October 28, 2010 7:47 PM

4.22 km in 26:20.

Comment #178 - Posted by: Sinal M/31/5'9"/215 at October 28, 2010 7:51 PM

36:31 PW (Personal Worst)

Comment #179 - Posted by: Linwood Wright at October 28, 2010 8:25 PM

warm up plus 5 min running warm up
J 23:00
A 26:20 w/3 short breaks

Comment #180 - Posted by: JoshuaM M/28/73"/165# 100210 at October 28, 2010 8:26 PM


Ran 7.2k outside in -1C.


Though my running isn't that fast yet I have noticed massive recovery post workout. By the time I got my timer out to check my heart rate right after the run it had already dropped to 120bpm and by the time I was up the stairs in my apartment I was breathing normal and felt totally fine. I'm left wondering... did I even just go running?

Comment #181 - Posted by: Jordan D. at October 28, 2010 8:43 PM


Changed it up a bit. I hate running.

Run .75 mile
20 pull ups
Run .75 mile
15 pull ups
Run .75 mile
10 pull ups
Run .75 mile
5 pull ups

Ended up totaling just about a 5k and 50 pull ups.


Comment #182 - Posted by: Dan Lav at October 28, 2010 8:44 PM

trying to get back into my ranger/sapper shape from 1.5ya... and far from it.

25:00/3mi. trying to get back into the 36-37min/5mi again.

Comment #183 - Posted by: jae at October 28, 2010 8:47 PM

3.2 miles w/ broken pinky toe: 24. 40

Comment #184 - Posted by: Espinosa m/25/5'11"/165 at October 28, 2010 9:04 PM

27:30 3.13mi on a treadmill

Comment #185 - Posted by: Netillo 28/m/5'10/193# at October 28, 2010 9:10 PM

24 / M / 5'9" / 135lbs


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Didn't wear extra weight.


This was my first metcon in a while since I've been out with a weird upper back injury. I didn't push too hard today.

Comment #186 - Posted by: BC at October 28, 2010 9:30 PM

POSE is not "total" BS. I run on a rubber track, and I find if I try and focus on POSE concepts, I do not hear the little squeek you get when your foot makes contact with the track - resulting from poor foot placement. No reason to throw the baby out with the bathwater. Take the good parts from POSE and enjoy your run!

Comment #187 - Posted by: Stubs at October 28, 2010 10:06 PM

21:22 on a eliptical. Treadmill doesn't work and I don't have a way to measure my running distance on base. Yet.

Comment #188 - Posted by: Derek M/24/156 at October 29, 2010 1:10 AM


As rx'd 25:45, one minute slower than pr

Comment #189 - Posted by: Chris in Perth, Oz at October 29, 2010 1:33 AM

Haven't posted a time in a while but I'm proud of this.....

last time 27:56, this time? 24:24

Thanks Crossfit!

Mike Kelly

m/36yr/5 11/200

Comment #190 - Posted by: Mike Kelly at October 29, 2010 2:25 AM

My 60th officially logged WOD:

Run 5K

On 400m track:

02:01.6 / 02:06.3 / 02:05.0 / 02:06.0
02:07.2 / 02:06.4 / 02:06.6 / 02:01.5
02:04.4 / 02:05.8 / 02:05.2 / 01:58.2
0:51.7 (1/2 lap)

- HR Avg 165 / HR Max 181
- Doubt this is a PR (can't check b/c my NYRR membership has expired), but still pretty good seeing as how I've run maybe 5 times in the past 6 months. Last time I was anywhere near this was when I was running regularly.
- Still had plenty of gas in the tank, will push harder next time
- Ended my early morning fun by playing with my new 30lb slam ball for 15 min. My new favorite toy!

Comment #191 - Posted by: toddamn m/36/5'8"/155 at October 29, 2010 4:02 AM

3 mile run
10 K's to E's
50 sit ups

Comment #192 - Posted by: dyagg at October 29, 2010 4:38 AM

I did a 5k row last week, so in the spirit of constant variety I went for a shorter duration event - 400m swim, 6:56, pr by 2 seconds ... I am fully aware how pathetic that time is, but I love to swim and as they say, work on what you suck at.

Comment #193 - Posted by: Kamper M/46/205/74" at October 29, 2010 7:32 AM

24:25 (beach path)

Comment #194 - Posted by: beemer (f/39/5'4"/125) at October 29, 2010 8:24 AM

#184 Pleepus

If you know anything about 5k running, you'd know that 17 min is not an elite time. There are a number of high school athletes that can hit a 17 min 5k, and won't even be near tops on their cross country team. I'd be willing to bet that anybody that did any distance running during their hs years, and kept up with it after that could definitely hit 16-17 min 5k times. You have to remember that a lot of people came into crossfit with a major strength, such as distance running. Those strengths will show more so in single mode wod, like the 5k.

First post, but I felt I needed to address it.

Comment #195 - Posted by: Matt D at October 29, 2010 8:50 AM

sub'd PRT

Comment #196 - Posted by: greg 6'3"/210/38 at October 29, 2010 9:12 AM

sub'd PRT

Comment #197 - Posted by: greg 6'3"/210/38 at October 29, 2010 9:12 AM


Comment #198 - Posted by: Chris Haines at October 29, 2010 10:06 AM

Decided to ruck with 55# plus water, 43:00. It sucked, hadn't rucked in a while.

Comment #199 - Posted by: Chris at October 29, 2010 10:17 AM


Still cannot run because of a tight Soleus muscle in my right leg.

Comment #200 - Posted by: nutfam at October 29, 2010 10:42 AM


Ran 8 miles in prep for PB Half Marathon - Dec 5


Comment #201 - Posted by: Richie D. at October 29, 2010 12:05 PM

Subbed rowing

Time: 21: 19. Recent times: 21:21 and 21:09. In my PR for 6250, I "Cruised by 5K at 20:30." I used the following strategy: For the first 3K maintain 2:05 for 500m, then 2:10 for 500m; for the next 1K, allow 2:15; then back to 2:05/2:10 strategy. In my faster days, all time goals were 5 seconds less; need to work back to that.

Comment #202 - Posted by: blades at October 29, 2010 12:35 PM

m 29/6'1/183

f 28/5'7/123

Comment #203 - Posted by: OFQ-MD at October 29, 2010 5:15 PM


subbed 5K row for run.


Comment #204 - Posted by: dan m at October 29, 2010 5:39 PM

24:52 Anyone in St. Louis wanna help a fella with learning pose running?

Comment #205 - Posted by: Libbie at October 29, 2010 6:16 PM


Comment #206 - Posted by: myles456 at October 29, 2010 6:29 PM

¡Vamos CrossFit Alfa!

Comment #207 - Posted by: Jaime at October 29, 2010 7:01 PM

Run 5K

tt = 25:01 on treadmill

Comment #208 - Posted by: fitz997 at October 30, 2010 3:47 AM

Run 5K, outdoors on usual route.


PR is 24:22

Uphill and into the wind...both ways...

Comment #209 - Posted by: bingo at October 30, 2010 8:04 AM

jordan 23:20
tiff 30:17
b. 28:42

Comment #210 - Posted by: b. at October 30, 2010 9:14 AM

28:10 on tmill.

Comment #211 - Posted by: mnf at October 30, 2010 11:23 AM

last time: 20:36, 20:43
I thought I was going at a great pace to beat my last record. But apparently I was a minute behind. I did this at dusk and could not see my watch, and I always feel that I am running a lot faster at night, so that might be the factor here.

Comment #212 - Posted by: Magnus 25/5'8"/155-160 at October 30, 2010 11:43 AM

CFWU x 3

Ran at YHS track; 59F, brisk wind


Comment #213 - Posted by: F15E_WSO_M/48/6'/175 at October 30, 2010 1:00 PM


Comment #214 - Posted by: cleib23 (M/27/5'8"/165) at October 30, 2010 3:22 PM


Comment #215 - Posted by: Dryw m/32/180 at October 30, 2010 3:34 PM


Comment #216 - Posted by: Tyler Scott at October 30, 2010 5:11 PM


Comment #217 - Posted by: lk at October 30, 2010 5:36 PM


Comment #218 - Posted by: amped 34/M/195/6' at October 31, 2010 6:39 AM

31 yom, 190 lbs


Comment #219 - Posted by: Jeff Weltmer at October 31, 2010 7:13 AM

23:20 on a high school track. Not as fast as I was aiming for. It started to hail in the middle of the run, then cold rain, which felt great.

Comment #220 - Posted by: Matt Johnson (m 6'3", 220, 30 yo) at October 31, 2010 8:54 AM

Gunnar: 2036
Chris: 2313
Harold: 2444
Jen: 2709

Comment #221 - Posted by: jenniferg at October 31, 2010 9:06 AM


Comment #222 - Posted by: E5fyrman at October 31, 2010 3:04 PM

29:00 min


Comment #223 - Posted by: CER at November 1, 2010 4:07 AM

Rowed 5K in 19.23

Comment #224 - Posted by: Mike Honcho M/32/5'10"/180 at November 1, 2010 4:25 AM


Previous times were 28:25 & 28:03...did both of those in the metroparks on a course that starts at cedar point...did this one around Cress...stopped and walked about 4 times...legs felt good just didn't have the drive to keep going for whatever reason

Comment #225 - Posted by: Cleveland at November 1, 2010 9:11 AM


Comment #226 - Posted by: Kevin - M/190/6'/39 at November 1, 2010 1:34 PM


ran 5k after 30-155# C&J


probably should have done this by itself and gotten a minute or two faster, oh well

Comment #227 - Posted by: Adam Hamm at November 1, 2010 2:05 PM

Did 3 rounds of the crossfit warm up and completed the 5k in 42 minutes which is pretty good time for me.
Took about a month off from exercising but getting back into it. I love how crossfit motivates me to make the most out of my exercise time and push myself

Comment #228 - Posted by: Daniel at November 1, 2010 3:57 PM

22:16 on the road

20:36 on the track (PR)
20:49 on the road
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 #229 - Posted by: Ben S at November 1, 2010 4:34 PM


Comment #230 - Posted by: Kevin McClellan 49/M/195 at November 1, 2010 5:32 PM



fastest time in almost 2 years. (personal best 21:11 set in jun'08)

Comment #231 - Posted by: SX at November 2, 2010 4:33 AM

@ home

Comment #232 - Posted by: Jeff & Charity @ CF Snohomish at November 2, 2010 1:56 PM

I did a modified workout from the one posted on 10/28/10 today.

I rowed 5 kilometers (5,000 meters) for time.


This was my first time back on the rower since August, which is when I re-injured my low back trying to blast through a workout. The rower's clock reset on me at 3000 meters and I think I was about 12.5 minutes into the workout. I finished the last 2000 meters in 9:34.

Comment #233 - Posted by: RJB7 at November 2, 2010 2:17 PM

Pennsville loop


24:29 pr

Comment #234 - Posted by: al deezy at November 2, 2010 2:29 PM

Done on Thursday Oct. 28:

7.2k run: 34:51

Comment #235 - Posted by: Jordan D. at November 2, 2010 2:41 PM


Comment #236 - Posted by: Doug Sunshine at November 2, 2010 2:51 PM

As Rx'd.
23:28 (PR)

"Mrs. Wobbly"
23:27 (PR)

Comment #237 - Posted by: Miyagi 30/m/164.2# at November 2, 2010 6:08 PM

Run 5K


Compare to 100728


Comment #238 - Posted by: Louis Herrera 51 70" 178 at November 2, 2010 8:59 PM

Run 5 K

Comment #239 - Posted by: George Hernandez (in Chicago) at November 3, 2010 5:37 AM

49 / 181

on the mill at 1%


Comment #240 - Posted by: tom perry at November 3, 2010 11:22 AM

M.36.168 27 min.

Comment #241 - Posted by: Abe at November 3, 2010 1:19 PM

27:42 for time

Comment #242 - Posted by: hillmang at November 3, 2010 11:14 PM

Ran 7.28 km on single track hills.

Comment #243 - Posted by: Mik at November 4, 2010 6:16 AM


Comment #244 - Posted by: Bphantom at November 4, 2010 8:26 AM

2 miles: 12:57

Comment #245 - Posted by: MikeyPaul/m/29/170/5'8" at November 4, 2010 5:23 PM


2nd WOD of the day

hills & wind were painful


Comment #246 - Posted by: stinker [28.m.160#] at November 4, 2010 6:29 PM

5K run
26:50 hill course. 54 degrees fog & drizzle.

Comment #247 - Posted by: RB at November 4, 2010 6:37 PM

Run 5K

Compare to 100728

100728 was my first CrossFit workout. Now that's something!

Comment #248 - Posted by: Rachel - F/5'3"/128/27 at November 5, 2010 4:38 AM

21:47. Real hilly terrain.

Comment #249 - Posted by: hillmanb at November 5, 2010 9:53 AM


Via Stairmill. 30:42

Comment #250 - Posted by: denob at November 6, 2010 5:39 AM

CFWU-2. At beach condo.
24:16 at Myrtle Beach.
Felt pretty good as far as leg fatigue goes. Good job using hips.
Too slow on 3rd K - 5:01. Other laps around 4:43
7/28: 23:12
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

Comment #251 - Posted by: jrm at November 6, 2010 4:58 PM

7:30 pace

Comment #252 - Posted by: Seigs at November 7, 2010 8:22 AM

great day for a run. ~60 degrees outside


(0:08 over PR, 0:50 over treadmill PR)

Comment #253 - Posted by: Callum at November 7, 2010 2:59 PM

great day for a run. ~60 degrees outside


(0:08 over PR, 0:50 over treadmill PR)

Comment #254 - Posted by: Callum at November 7, 2010 3:10 PM


5k (road)

Comment #255 - Posted by: zenoperegrinus at November 8, 2010 11:26 AM

CrossFit Warmup
5k rowing with setting on 8 (CF) 21:53
10 L-sit pullups
20 handstand pushups.

Comment #256 - Posted by: Karsk (57 M 5'9" 185lbs) at November 8, 2010 11:47 AM

30:36, too cold and wet to drag the kids out in the wagon

Comment #257 - Posted by: JerryM (m/39/6'2"/240) at November 8, 2010 3:13 PM


Comment #258 - Posted by: nsb at November 8, 2010 8:20 PM


Treadmill, funning with a full stomach.

Comment #259 - Posted by: Fkarcha at November 9, 2010 5:57 AM


Comment #260 - Posted by: MNinKC at November 9, 2010 2:39 PM


Comment #261 - Posted by: MNinKC at November 9, 2010 2:40 PM

17:19 Fun run guys, i felt like i had more energy on the last 2 km.

Comment #262 - Posted by: Gabe M at November 10, 2010 1:15 PM


Slow for some, but 4min pr for me! knee pain was minimal (big improvement) but I really need to get to running more often.

Comment #263 - Posted by: illis/m/29/5'9/165 at November 12, 2010 8:09 AM

24:31 3 laps and up the hill around KG arena with the PWT2 team.
Nick S can run! Lead the way the first 2 laps and I pushed to catch up. He slowed down towards the end of the final lap.
Ben and Denali were right there the first 2 laps as well.

Comment #264 - Posted by: Doug at November 15, 2010 1:00 PM

2010-11-29:20:00. Brkn@18:48. Hard.
2010-10-11:23:18 (3.5m. 2nd WOD)
2010-09-29:23:00 (3hrs after "Jack")
2010-08-16:22:00 (3.3m)
2010-08-13:30:00 (4m)
2010-07-28:21:00 (3.15m)
2010-03-31:20:12 (2nd WOD)
2010-02-09:20:18 (2nd WOD felt good)
2010-01-21:20:25 (2nd WOD max effort)
2010-01-15:20:37 (Rest Day)
2010-01-13:20:52 (2nd WOD)

Comment #265 - Posted by: gs at November 29, 2010 3:23 PM



Comment #266 - Posted by: Antun Karlovac at December 15, 2010 7:19 AM

for Patmo 18:06 on road
and for yvangt 19:35 on road
for the french invictus team

Comment #267 - Posted by: Pat Mochen at February 9, 2011 3:03 PM


5k run on treadmill.


Comment #268 - Posted by: haavardm at February 10, 2011 6:07 AM

22:25 on treadmill at 1degree. $O: 30 bar muscle ups

Comment #269 - Posted by: Ryan 6'/187/34 at March 7, 2011 6:11 PM

along Hudson River


Comment #270 - Posted by: Manchild at November 27, 2011 6:33 AM


Comment #271 - Posted by: William M. at May 2, 2014 3:36 PM


Comment #272 - Posted by: dcyn at May 28, 2014 1:23 PM
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