Great....TURTLE TIME!

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.

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

17:39

18:38

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

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

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.

Greg/m/35/5'9,177

as rx'd - 21m 09s.

bingo, thanks for the referral to paul's post

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

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.

3m - 19.36

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!

GO TEAM ROGUE!

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

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

M/39/5'4/145
5K Row 22:54
scaling for pulled calf muscle

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.

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

#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!!

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

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

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

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.

Love dat udder team too, BUT GO ROGUE!!

event 6 = be prepare for the unknown and unknowable

BoZ your moustache rules

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

17:17
Thank you POSE.

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

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

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

26:50

Damn Mikko. Awesome.

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.

Male/33/6'0"/195lbs

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

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

16:15

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)

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!

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

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.

Ran it twice this week. :(

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

Both with VFFs.

27:30
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.

25:50

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

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 !

22:13
new route

16:54

As rx'd with 20kg vest

25:00

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

24:35 rx

19:11. Trail Run

17:45 with 25 lb vest

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.

21:57

5K Row

19:48

F/40/5'6"/150

27:54

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

m/37/6'1"/208

20:37

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

29/6'8"/219

30:10 work run

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 :-)

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.

SANTI

M/38/5'10"/189lbs

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

25:20

"Turtle time" as Kim would say :-)

Way to go Cookie!

42/m/176cm/73kg

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.

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

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.

17:10
No POSE no trick

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

23:54 a PR

27:14 a full two minutes off my last time

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 :).

26:25

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!

28:32 in five fingers.

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

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.

m/33/5'9"/175

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

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

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

32/M/190

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.

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

32/m/5'10"/210

26:36

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

23:16 on a treadmill. did 3.12 miles

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! :)

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.

22:06

To Coach and The CrossFit Community:

Thank you.

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

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

Running like a man on fire!

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

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.

25/m/6'2"/195

23:15

M/32/72/175

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

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

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

2010-10-28:20:00
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)
2010-07-18:20:00
2010-05-01:20:00
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)
2009-12-09:20:52
2009-11-09:20:40
2009-10-09:21:11
2009-09-03:21:00
2009-07-20:22:40
2009-06-15:21:16
2009-05-25:22.04

5K Time: 19:21

Just broke my Middle toe! No crossfit makes me sad

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!

Snatch/Dip/KTE from ystd, details there.

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.

NEVER QUIT!!

TRAINERS:

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.

thoughts?

26:41 with 20lbs weight vest

M/28/70/157

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.

23:53
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.

21:39

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!

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

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?

5k Rx'd

21:59

Treadmill

Brazil

I hate running. So, I:
5K Row w/ SCBA Mask & Turn-Out gloves.
Time-26:10

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

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

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.

Walked to the track for a warm up

Jogged with my body but nice consistent pace. Was quite chilly this morning though
25:10

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

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.

Bingo,

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

PukenMike

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

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.

Al,

Check out CrossfitEndurance, they specifically address your concerns.

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.

Subbed 5k ROW
20.47(pr)

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.

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?

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.

M/22/70"/192#

4 mile run

39:08

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

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.

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 :)

M 186 34 yo 6ft.

20:46

Eddie,
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.

Eric,

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.

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.

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

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

27/m/5'11"/175
School course 23:23(PR I think)

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.

M/24/6'1"/180

20:56
First 5k in a good while. Felt good. Goal is to get back under 20.

Brian P -
Great, thanks!

As RX'd

21:40

24:20 STUCK ON THE MILL / 3.125 MILES

Can we eat bread now?

http://www.nytimes.com/2010/10/19/science/19bread.html?_r=2

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

19:50 treadmill 5k

29:31- town run with a few hills

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

21:59

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

97/Al - look up www.crossfitendurance.com

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.

30/M/134

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.

5'10/185/27

5k- 24:12

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

35-M-185

As Rx'd,

5KM Run, 24:58 minutes.

m/39/76/210

snail pace but fun

~3 1/4 miles in 30 flat

at Blanchard Wood's cross country course:

23:35

later,
b

19:56

35/M/6'00/188

25:56

(3 Minutes slower than pr)

26:58
previous 29:06

23:39
Took a wrong turn on my route. Ended up making it just 3.0 miles instead of 3.2

39M/5'10"/170#

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! :)

Asthma attack midway, but managed to do a 21.02.

19:32 (59 second PR)

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).

23:48

21:08

Ran on beach up at GC.

If it was exactly 5km - a new PB!

27.29 (around the block)
27.09 last time

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

23:00 (PR)

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.

22:07
just a bit short

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)

24 rxd

As Rx'd on treadmill with 1 degree incline:

22:36.5

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 :)

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

29:30

Laura f/48/5'7/155

D @ 29's

5000m row
20:54.2 (PR)

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

21:34

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

20:42

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.

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

23:10

M/49/6'3"/195

22:02

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

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

Sedona Airport Loop Trail 43 min

29:31

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.

29:28

22:00

27/M/5'9"/165
Camp Dwyer, Afghanistan

5.2 in 27:18

hills suck

19:53, subbed row at station.

4.22 km in 26:20.

36:31 PW (Personal Worst)

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

M/23/177/6'2"

Ran 7.2k outside in -1C.

34:51

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?

M/22/5'10"/170

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.

27:23 

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.

3.2 miles w/ broken pinky toe: 24. 40

27:30 3.13mi on a treadmill

24 / M / 5'9" / 135lbs

"Brenton"

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.

22:03

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.

#181
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!

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

37/M/75kg

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

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

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)
========================
25:45.9

NOTES
- 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!

3 mile run
22:15
then
10 K's to E's
50 sit ups

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.

24:25 (beach path)

#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.

sub'd PRT

sub'd PRT

24:44

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

M/43/5'11"/185

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

m/41/169/5'9"

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

1:10:50

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.

m 29/6'1/183
26:30

f 28/5'7/123
28:34

m/34/6'4"/215#

subbed 5K row for run.

18:06

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

26:58

¡Vamos CrossFit Alfa!

Run 5K

tt = 25:01 on treadmill

Run 5K, outdoors on usual route.

27:29

PR is 24:22

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

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

28:10 on tmill.

21:20
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.

CFWU x 3

Ran at YHS track; 59F, brisk wind

26:12

24:50

21:22

23:21

27:22

22:35

31 yom, 190 lbs

22:30

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.

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

50/m/145
19:18

29:00 min

M/35/205/6'

Rowed 5K in 19.23

28:18

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

22:38

m/32/170lb/5'8"

ran 5k after 30-155# C&J

23:22

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

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
Daniel
M/29/5"6"/178

M/33/6'3"/198
M/33/6'3"/198
22:16 on the road

Previous:
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

25:46

27/m/5'8"/130

21:25

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

@ home
22:20

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

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

22:00.

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.

Pennsville loop

26:21

24:29 pr

Done on Thursday Oct. 28:

7.2k run: 34:51

32:00

As Rx'd.
23:28 (PR)

"Mrs. Wobbly"
23:27 (PR)

Run 5K

33:18

Compare to 100728

32:58

Run 5 K
27:57

49 / 181

on the mill at 1%

28:23

M.36.168 27 min.

27:42 for time

45:30
Ran 7.28 km on single track hills.

Missed.

2 miles: 12:57

@swedesboroLoop

2nd WOD of the day

hills & wind were painful

24:33

5K run
26:50 hill course. 54 degrees fog & drizzle.
M/49/197#/72"

Run 5K
32.45

Compare to 100728
41.00

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

21:47. Real hilly terrain.

50/m/190

Via Stairmill. 30:42

m/36/5'9/181
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

7:30 pace

great day for a run. ~60 degrees outside

22:53

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

great day for a run. ~60 degrees outside

22:53

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

22:30

5k (road)

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

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

22:10

27:14

Treadmill, funning with a full stomach.

23:46
7:39/mile

23:46
7:39/mile

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

28:09

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

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.

2010-11-29:20:00. Brkn@18:48. Hard.
2010-10-28:20:00
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)
2010-07-18:20:00
2010-05-01:20:00
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)
2009-12-09:20:52
2009-11-09:20:40
2009-10-09:21:11
2009-09-03:21:00
2009-07-20:22:40
2009-06-15:21:16
2009-05-25:22.04

M/32/5'9"/155

27:15

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

M/28/75kg

5k run on treadmill.

17:34

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

along Hudson River

27:06