February 9, 2011

Wednesday 110209

Run 5K

Lance Cantu 19:54, Josh Everett 20:49. Post time to comments.

Compare to 101028.

ChrisMandvilleLosCabosMexico_th.jpg

Enlarge image

Chris Mandville, Los Cabos, Mexico.


"Flowmaster Chuck" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]


"Mikko Salo: Coming to America Parts 4-5", CrossFit Journal preview video [wmv] [mov]


Compete March 4-6 in CrossFit at the Arnold Sports Festival - video [wmv] [mov]


"How to Explain Patterns with Math" by Jason Marshall, Quick and Dirty Tips.

Posted by lauren at February 9, 2011 5:00 PM
Comments

Hmmm... I both love, and hate this...

Comment #1 - Posted by: Masen Mills at February 8, 2011 5:01 PM

Easy, considering the Belgian guy just completed 365 marathons in 365 days.

Comment #2 - Posted by: Justin Walker at February 8, 2011 5:03 PM

19.11 : repeated 400m turn arounds

Comment #3 - Posted by: Chad Johnson at February 8, 2011 5:10 PM

Seriously crossfit is trying to kill me.

Comment #4 - Posted by: Dennis at February 8, 2011 5:30 PM

Great... I love running...

Comment #5 - Posted by: Yamazawa at February 8, 2011 5:34 PM

That is one of the best pictures yet.

Comment #6 - Posted by: Merle McKenzie at February 8, 2011 5:44 PM

Wow Josh!

Comment #7 - Posted by: Alex Europa at February 8, 2011 5:54 PM

Just did this for some extra fun!
Trail 5k barefoot 17:38 :)

Comment #8 - Posted by: Anders at February 8, 2011 6:04 PM

That guy describing the Arnold classic seems a bit up his own. "Who's talking about this, you or me?" WTH.

Comment #9 - Posted by: Pedro at February 8, 2011 6:06 PM

Why couldn't this have been Saturday when I was in Hawaii, not Denver with lots of snow and sub zero temps.

Comment #10 - Posted by: Jim D. 50/m/165/5'11" at February 8, 2011 6:13 PM

23.30 tm @ 1%

good for me...been a while since i cracked the 25 min mark...

Comment #11 - Posted by: controlfreak at February 8, 2011 6:17 PM

@ #8
Agreed . . . uncool and not funny!
Get him out of there!

Comment #12 - Posted by: apollo at February 8, 2011 6:18 PM

@8 & 11

I think is was sarcasm. Judging by the overall laxness of the video I'm going for 100% sarcasm.

Comment #13 - Posted by: Ryan at February 8, 2011 6:25 PM

@8. Having worked with this guy for a few years, 100% sarcasm.

Comment #14 - Posted by: Eric at February 8, 2011 6:32 PM

Yes!!! Wednesdays are my 5k day anyhoo! and a pic of my favorite place on earth to boot!! Here's to my first sub 30!

Comment #15 - Posted by: Cookie 43/5'6"/mom of 3 at February 8, 2011 6:43 PM

This should be awesome!

Comment #16 - Posted by: pleepleeus at February 8, 2011 6:53 PM

I'm calling BS on #7 running a 5k barefoot trail in 17.38

Comment #17 - Posted by: nick in sydney at February 8, 2011 6:53 PM

18:45

Comment #18 - Posted by: Ronnie at February 8, 2011 6:54 PM

you're all crazy! running is the best. 16:54

Comment #19 - Posted by: Andrew at February 8, 2011 6:54 PM

Can't wait.

Comment #20 - Posted by: Diabolical at February 8, 2011 6:54 PM

you're all crazy! running is the best. 16:54

Comment #21 - Posted by: Andrew at February 8, 2011 6:54 PM

Just ran 5K two days ago on the rest day, no problem, I'll do it again!

Comment #22 - Posted by: C Bird M/27/5'10"/215 at February 8, 2011 7:05 PM

yep, it was dry sarcasm, made me laugh ...

Comment #23 - Posted by: kent at February 8, 2011 7:07 PM

Ran 2 miles to work with 4 stoplights:16 min
Worked all day
Ran back home:15 min
Mabe i'll fit in a 5k tomorrow

@#7
If i ran a 5k barefoot it would take me about 25min to complete but 4 days to for my calves to recover

Comment #24 - Posted by: david r at February 8, 2011 7:10 PM

See ya at the Arnold Sports Festival, just registered.
Its going to be an awesome weekend!

Comment #25 - Posted by: Erik 34 | M | 72" | 100kg at February 8, 2011 7:12 PM

Flowmaster Chuck aka the Mayor of CrossFit!!! Chuck, I am proud to work for and be part of any team you are leading. Thanks for keeping the Dirty South crew "wired tight" and for being a great mentor and friend. I am also glad to hear you say in the video that the test kit is the CrossFit Bible. :)

Love ya!

Bobbi "Jo/Jean/Sue/Sarah"

Comment #26 - Posted by: bobbi at February 8, 2011 7:14 PM

I can't believe Americans still go to Mexico.

Comment #27 - Posted by: Benjamin at February 8, 2011 7:22 PM

@14 nick in sydney:

Why is that BS? I have come close to that before on smoother trails. ~5:40 time is fast, but definitely not impossible.

Comment #28 - Posted by: Kerry at February 8, 2011 7:42 PM

running...the only crossfit workout i am good at! 18m 38s

Comment #29 - Posted by: Robbo at February 8, 2011 8:10 PM

At least with today's wod the form should be ok..

Comment #30 - Posted by: Green eggs & ham at February 8, 2011 8:23 PM

been many years since running 5km....35:20 in 5fingers on a treadmill.

Comment #31 - Posted by: MS at February 8, 2011 8:36 PM

High of 19 degrees tomorrow in the D...Look forward to stepping out into the freezer for a few and finishing out the wod with 1 round of getting into my fuzzy bunny slippers for time...

The Arnold Comp sounds like a helluva legit kick off to the games season. Anybody know what the cap is for number of individual male competitors??

Comment #32 - Posted by: Matt in Detroit at February 8, 2011 9:06 PM

I hope that there will be lots of videos coming out of the Arnold... wish that I could be Stateside for this one!

Comment #33 - Posted by: Adam from Japan at February 8, 2011 9:17 PM

@ #14 not bs :) relatively flat trail round a golf course, with one small hill. I haven't ran in shoes for 3 years...

Comment #34 - Posted by: Anders at February 8, 2011 9:20 PM

can I get a wod demo plz

Comment #35 - Posted by: jason at February 8, 2011 9:23 PM

going to be my first run in 5F.. this will be interesting.

Comment #36 - Posted by: Doc Santos 23/m/65"/130 at February 8, 2011 9:32 PM

22:40

3.1 mi on treadmill, 1% incline

Comment #37 - Posted by: marky mark at February 8, 2011 10:27 PM

DNF!!!!! Major cramp in lower back so stopped.
I had no idea just how fatigued I was after yesterday (heavy good mornings, heavy f/squats and then Ledesma).

Comment #38 - Posted by: Munk at February 8, 2011 10:54 PM

negative 10 in the gym, didnt even wanna know what outside temp was
subbed
4 rounds
500m row
25 Burpees
50 Double Unders

22mins even

Comment #39 - Posted by: charbs 25/190 at February 9, 2011 2:25 AM

24:55 rx

27 deg F this morning in NC. The run was a nice wake-up call.

Comment #40 - Posted by: gb 43/m/71"/185# at February 9, 2011 3:09 AM

I'd like to preface the following comments with this - on a daily basis I am humbled by every ones times on this site. BUT,every time pure running comes up the crossfit community in general struggles. I thik people avoid steady state running because it's so 'globo gym' but it's a really functional task. I just feel we undermine ourselves a litte when we point at it and say that it's not as hard as crossfit, then when we do it our results don't stack up (speaking in generalaties). That's why I love Mikko and Spealler so much, because they dominate not only crossfit but more 'common' fitness tasks aswell

Comment #41 - Posted by: Ed at February 9, 2011 3:18 AM

21.00

Comment #42 - Posted by: Joshua Heidemann at February 9, 2011 3:31 AM

I totally felt this 5k was on the horizon - will hit it tomorrow AM.

Comment #43 - Posted by: Ian (aka Mo) 39/5'8"/165 at February 9, 2011 3:32 AM

4.1 miles on airedyne- 17:57....pursued similiar time domain as could not leave house

Comment #44 - Posted by: mike d 146 5'7" 35 at February 9, 2011 3:43 AM

I've not been posting much, performances or anything because I recently tore/strained my distal bicep tendon doing back level on rings. Yeah that felt great!
but, I did want to pop on and say Chuck - you're the man bro! It was a pleasure meeting you at my L1 cert way back last year and to just hear about your journey in CF.
Nice piece! Chuck (et al) keep up the great work!
SP

Comment #45 - Posted by: Steven M. Platek at February 9, 2011 4:31 AM

m/45/185

26:00

Comment #46 - Posted by: cosmo at February 9, 2011 4:42 AM

3.2km in 18:34...
:p
Thats a pb so im happy! No runner am i, but im pushing myself into it!

Comment #47 - Posted by: Tim(sydney) at February 9, 2011 4:57 AM

LOVE to see Chuck Carswell getting some much deserved press on the site. He was my flowmaster and embodies so much of what I believe that Crossfit is. HQ has a tremendous resource in Chuck. Never loose him!

You are the best Chuck. Thanks for all that you do!

Comment #48 - Posted by: TR at February 9, 2011 5:19 AM

21:14

Comment #49 - Posted by: Ryan Olson at February 9, 2011 5:20 AM

22:24 - Ran on indoor short track.

Comment #50 - Posted by: Townsend m/27/5'8"/140 at February 9, 2011 5:28 AM

22:33 on treadmill

Feel like I could have done a lot better than I did. Paced too slow in the beginning.

Comment #51 - Posted by: travis reese m/24/175/68 at February 9, 2011 5:35 AM

35min

Comment #52 - Posted by: Miha at February 9, 2011 5:36 AM

3.26 miles @ 28:37

running in shorts when it's 35 is not great. knees just wouldnt loosen up. wanted to gun for a sub 25.

now i can do yesterday's WOD this afternoon

Comment #53 - Posted by: jeff--m/30/6'7"/238 at February 9, 2011 5:43 AM

M/43/5'11"/190

25:23

Comment #54 - Posted by: nutfam at February 9, 2011 5:57 AM

Actually one of my favorite WODs...18:11

Comment #55 - Posted by: Erie Hebert at February 9, 2011 6:14 AM

Gonna do this one in 2-4 feet of snow. Yes!!!

Comment #56 - Posted by: mickey at February 9, 2011 6:17 AM

Nice video on Chuck. I see him in almost every cert picture but had no idea what his name actually was and what he did. Glad to know now!!

Comment #57 - Posted by: Eric - CFNC at February 9, 2011 6:19 AM

"The guy in the video" (Andy) did my L1 cert. He is hilarious. The comment was just his dry sense of humor.

Comment #58 - Posted by: Mike at February 9, 2011 6:23 AM

Anders,

I've been running barefoot for two "seasons" (I live in Chicago and don't run barefoot from dec - march).

If have a few questions for you don't mind answering:

1) how much running do you average per week (just crossfit, crossfit + cfe, or crossfit + running).
2) what was the surface of the trail? grass, dirt, gravel, pavement, wood chip, etc
3) do you have an offseason where you can't run outdoors?
4) what's your longest barefoot run (and on what surface)
5) do you practice 100% sprints barefoot? if so, can you sprint on pavement?
6) do you walk barefoot as well?

I am extremely impressed with your 5k. Basically, I just want to compare notes.

My fastest barefoot 5k is about 21 mins. My fastest in toe shoes is about 1 min faster. I mostly just do crossfit, so I don't get a ton of milage barefoot, but I do walk barefoot everywhere when the weather permits. I don't sprint on pavement, but I do on grass. My longest barefoot run is 10k (on corse pavement) and my feet were pretty raw by the end. I can do a 5k with no problem. I generally try to run on a wide variety of surfaces. Last march, I felt like I was basically starting from scratch after being off since Dec.

Thanks for any feedback you can provide.

Michael

Comment #59 - Posted by: mike at February 9, 2011 6:40 AM

22:34 two weekends ago in a 5K race. Running an 8K this weekend so I will do something different today.

Comment #60 - Posted by: SB at February 9, 2011 6:42 AM

21:36, nice sunny day in Iraq

Comment #61 - Posted by: Eric at February 9, 2011 6:56 AM

M/36/218

24.23 for a 5k with a slight variation in elevation.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #62 - Posted by: Ken "Chappy B+" at February 9, 2011 7:20 AM

2011-02-09: 24:00 (3.6m. Felt good)
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 (3.45m. 2nd WOD)
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)
2010-01-21: 20:25 (2nd WOD)
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

Comment #63 - Posted by: gs at February 9, 2011 7:39 AM

I am 44 year old male and Started crossfitting 1 January 2011 and have been doing workouts focusing on developing olympic lifting technique as well as what appears to be the typical wod skills. . Did my first fran yesterday w/ 85 lb squat thrusters and pullups as prescribed in 10:23. It kicked my ass. That was awesome. My stregth, power and flexibilty are improving each week. I am starting to perform main site wod's as prescribed on a daily basis and then improve times.

Comment #64 - Posted by: John at February 9, 2011 7:40 AM

19:32 TM

Comment #65 - Posted by: Jeff Holden at February 9, 2011 8:12 AM

M/39/6'1"/175

25:42

reminded me why I hate running! Thanks!

Comment #66 - Posted by: chad81 at February 9, 2011 8:17 AM

M/33/6'3"/200
19:18 on the track (PR)

Previous:
22:16 on the road
20:36 on the track
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 #67 - Posted by: Ben S at February 9, 2011 8:18 AM

25:07
Not my fastest, but considering we got about an inch of snow during the run, probably my most fun 5K.

Comment #68 - Posted by: Brandon375 at February 9, 2011 8:26 AM

19:44

Comment #69 - Posted by: Michael Yang at February 9, 2011 8:28 AM

28:48 on TM

Comment #70 - Posted by: John Davis at February 9, 2011 8:33 AM

25:35pr by 2min and 7 seconds

Comment #71 - Posted by: hillmang at February 9, 2011 8:40 AM

27/m/5'11"/214
25:04 200m down and back 25x

Comment #72 - Posted by: Nickosaurus at February 9, 2011 8:45 AM

30:44

I suck

Comment #73 - Posted by: Hale at February 9, 2011 9:02 AM

5k 22:50
7.2k 40:00

Comment #74 - Posted by: YAD at February 9, 2011 9:05 AM

More Carswell on the main site is a darn good thing. glad to see you are well man. cant exaggerate your positive contribution to wellness and teaching as well as coordination of the cert operations.

keep it up man.

Comment #75 - Posted by: joshua bryce crile at February 9, 2011 9:17 AM

23:04

Comment #76 - Posted by: therozfather. 31/M/194 at February 9, 2011 9:28 AM

He ruined the picture by positioning himself where he covers up the famous "arch"... Would have been a great picture if he moved himself over about 3 feet so you could see the famous arch...

Comment #77 - Posted by: guest at February 9, 2011 9:29 AM

5.1k on the Coastal Trail
25:50

Comment #78 - Posted by: chavez at February 9, 2011 9:34 AM

On a side note: 333.3 kg tandem clean & jerk http://www.youtube.com/watch?v=ffZBF74gzkw

Comment #79 - Posted by: vern at February 9, 2011 9:42 AM

5K - 16:58

Back to CrossFit!

Comment #80 - Posted by: LeEarl at February 9, 2011 9:47 AM

26:39

over hilly terrain, trying out forefoot striking. definitely got to start running more!

Comment #81 - Posted by: thesomnambulant at February 9, 2011 9:50 AM

M/56/5'9"/151

5K on treadmill with 1.0% average incline(took it up and down to better mimic outside running).

28:02

Comment #82 - Posted by: CBland at February 9, 2011 10:01 AM

My long 5K hilly road loop in 14 degrees. It's been a tough upstate NY winter!

29:49

Comment #83 - Posted by: james.patrick [M/48/66"/135] at February 9, 2011 10:03 AM

As rx'd, on farm: 20.49

Haile Leul: 23.00 barefoot

"To be hopeful in bad times is not just foolishly romantic. It is based on the fact that human history is a history not only of cruelty, but also of compassion, sacrifice, courage, kindness.
What we choose to emphasize in this complex history will determine our lives. If we see only the worst, it destroys our capacity to do something. If we remember those times and places—and there are so many—where people have behaved magnificently, this gives us the energy to act, and at least the possibility of sending this spinning top of a world in a different direction.
And if we do act, in however small a way, we don’t have to wait for some grand utopian future. The future is an infinite succession of presents, and to live now as we think human beings should live, in defiance of all that is bad around us, is itself a marvelous victory." ~Howard Zinn

Comment #84 - Posted by: Espinosa m/26/5'11"/165 at February 9, 2011 10:04 AM

Ran 10k outside: 46:54
10 degrees in Chicago today but it feels like -5

just for personal reference: route was harrison-ashland-roosevelt-michigan-harrison

Comment #85 - Posted by: Sarah (22/120/5'4") at February 9, 2011 10:08 AM

24:35..not my best!!All you people crying...shut up and run!!

Comment #86 - Posted by: TRIPKASE m/38/160 at February 9, 2011 10:09 AM

Today was my first 5km street run in my vibram 5 fingers. It was a great run and I set a new pr for my 6km route @ 29:54. That includes times to slow down for large ice patches. Going to run my first half marathon this year :)

Comment #87 - Posted by: Roger at February 9, 2011 10:28 AM

m/36/165
20:37 on the treadmill

Comment #88 - Posted by: j. galt at February 9, 2011 10:34 AM

ran 5k outside

22:22

NOT satisfied !!!

better next time

Comment #89 - Posted by: L.Marash m/22/187/5'11" at February 9, 2011 10:37 AM

Running an 8K on Saturday. Subbed:
20 minute AMRAP
Power Clean (ascending per round)
5 pullups
10 pushups
15 squats
11 rounds + 2 power cleans

Comment #90 - Posted by: SB at February 9, 2011 10:48 AM

Boots and utes: 21.59

Comment #91 - Posted by: M. Honcho M/32/5'10"/180 at February 9, 2011 10:56 AM

21.30

Comment #92 - Posted by: Zachary Wilson at February 9, 2011 11:03 AM

20:24....feels good to run, love it!

Comment #93 - Posted by: mike ford at February 9, 2011 11:12 AM

Where is all the WOD demos for this workout? lol

Comment #94 - Posted by: jacob at February 9, 2011 11:13 AM

Where can we sighn up for the Arnold Festival ?

Comment #95 - Posted by: Andrew at February 9, 2011 11:14 AM

RX'ed Time 28:20

Comment #96 - Posted by: stryder9 m/37/5'8"/155# at February 9, 2011 11:17 AM

21:27
That chops 1:10 off October's time.

Comment #97 - Posted by: TRN III at February 9, 2011 11:18 AM

What are the WODS at the Arnold Festival?

Comment #98 - Posted by: Chris at February 9, 2011 11:30 AM

22:17
Pretty happy running on snow and ice covered roads

m/37/6'1"/205

Comment #99 - Posted by: Rough Robbie at February 9, 2011 11:31 AM

Awesome JOb!!!!!

Comment #100 - Posted by: leslie at February 9, 2011 11:34 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #101 - Posted by: Jason Pichie at February 9, 2011 11:38 AM

As rxd
Bottom parking lot @ Blue Flame CF
25.32

Comment #102 - Posted by: Jonblaze at February 9, 2011 11:40 AM

Finally a workout after my own heart! But yesterdays...Does anyone have any advice for handstand pushups? I'm fairly new to Crossfit and the actual movement is hard enough, but getting into the position is even harder. Maybe just a mental problem with being almost 40 and being upside down. Any suggestions are greatly appreciated. Also, I watched the videos on the demo section. The hardest part seems to be getting upside down into the position.

Thanks,

Male, 6'-1", 175 lbs

Comment #103 - Posted by: Eric in Chicago at February 9, 2011 11:42 AM

Carole and Kevin made up the Ledesma WOD today. Results posted there.

Comment #104 - Posted by: Kevin C. at February 9, 2011 11:47 AM

Weakness training
For time:
100 thrusters @ 95#
Every minute on the minute for the first 50 thrusters do 5 pullups
21:49

Comment #105 - Posted by: Chris B. 18/150/5'10 at February 9, 2011 11:54 AM

Rowed 5k 20:03

Comment #106 - Posted by: TimT at February 9, 2011 12:08 PM

30:49. PR

Comment #107 - Posted by: preacherman at February 9, 2011 12:10 PM

23:45. Worst 5K time in a year. Need to start running more.

Comment #108 - Posted by: Shaw at February 9, 2011 12:10 PM

28 minutes, 38yo male

Comment #109 - Posted by: Linden fire reyes at February 9, 2011 12:17 PM

M/65/182- I'm too old, I'm too short, I'm not a runner, I'm....aw, whatever! Run 5K 36:24

Comment #110 - Posted by: peejay2 at February 9, 2011 12:19 PM

22:36 PR

Comment #111 - Posted by: Lindsay Gonzalez at February 9, 2011 12:19 PM

subbed 5k row
22:05

Comment #112 - Posted by: brittk at February 9, 2011 12:26 PM

30:14

Comment #113 - Posted by: Jed at February 9, 2011 12:44 PM

19:10
on treadmill
ran the first 2 miles at 10, then dropped to 8.7 for a bit, finished strong at 10-12

101028-21:20
History: 20:36, 20:43

Comment #114 - Posted by: Magnus 25/5'8"/160-165 at February 9, 2011 1:00 PM

19:52

Comment #115 - Posted by: Lincoln at February 9, 2011 1:09 PM

m/32/5'8"/170lb

ran 5k after doing CFNE Games WOD#1
12-9-6-3
- C2B pullups
- 135lb front squats
- HSPU to 25lb plate

6:43
84 159 170

5k on treadmill at 1%
24:35 (1+ minute slower than 10/28/10)

Comment #116 - Posted by: Adam Hamm at February 9, 2011 1:09 PM

HELP

So the past two days after working out I feel very week and achy, almost like I have the flu. I have been doing Crossfit since July 2010. Three days ago I did 100 burpees for time and then "Karen" 10 minutes after. Yesterday I did "Ledesma" and today I did the CFNE Games WOD#1 and then ran a 5k. I felt achy and flu like all day yesterday but felt fine this morning. But it all came back today after my workout.

I think I am going to take a rest day tomorrow but I haven't felt like this before and I was wondering if anyone had a possible diagnosis? My urine isn't dark or anything so I don't think its rhabdo. I have gotten 8 hours of sleep the past two nights and I am eating normally, any ideas? Thanks in advance.

Comment #117 - Posted by: Adam Hamm at February 9, 2011 1:15 PM

what? no "demo wod" video? aw, man! how am i going to know what to do if i don't get to see hot ripped dudes (or chicks) demo-ing it for me?!!

Comment #118 - Posted by: danirox (f/28/5'9"/145) at February 9, 2011 1:21 PM

5 miles 33:42 in vff. Last 5 mi run was in Haiti around the airport!

Comment #119 - Posted by: Armand Lotman m/28/5'11"/200 at February 9, 2011 1:25 PM

27:45

Comment #120 - Posted by: ccraft at February 9, 2011 1:28 PM

As rx'd
27:21

Comment #121 - Posted by: JC (M/23/5'9"/175) at February 9, 2011 1:40 PM

20:17

Comment #122 - Posted by: Jette 41/M/5'11"/175 at February 9, 2011 1:40 PM

As rx'd
27:21

Comment #123 - Posted by: JC (M/23/5'9"/175) at February 9, 2011 1:41 PM

EJ
M/37/166
23:35 on treadmill
EJ

Comment #124 - Posted by: EJ at February 9, 2011 2:04 PM

23:05, treadmill, 1% incline

Comment #125 - Posted by: mlt at February 9, 2011 2:09 PM

Adam Hamm,

Sounds like you are not allowing your body to recover properly. Feeling "achy and flu like" is a common sign of overtraining (or under recovery depending on how you look at it). My humble advice would be to take a rest WEEK with perhaps some very light movements and stretching/mobility type stuff. Then ease back into workouts at 50-75 percent of intensity. In a week or two of solid recovery this way, you will find a whole new energy and be able able to hit the WODs with as much if not more intensity than before.

It is very important to listen to your body and know when to dial it down to gain improvements. The very best athletes are experts at pushing their ego aside and recovering when necessary. Hope this helps, this process has worked for me a number of times and again, just my humble advice. Good luck.

Comment #126 - Posted by: axel at February 9, 2011 2:15 PM

Eric in Chicago #97- advice for HSPUs

I was going to say stay by getting into position and holding that for a perios of time and then resting. Try to lower yourself a bit at a time until you build the strength to go all the way down and up again. If you have a box, get it it on your knees and put your hands on the floor so you are replicating a HSPU but using the box for support as needed. Shoulder press also may help you out until you get the strength but there are few substitues to actually getting upside down because you have to use so many more stabilization muslces. Good luck

Comment #127 - Posted by: Jim at February 9, 2011 2:16 PM

24:52

20 degrees in Denver. Streets and sidewalks snow covered and slushy.

1st mile 7:57
1.1(middle) mile 4:28/4:27
last mile 7:58

Times throughout the run were very consistent, just trying to keep from slippping and falling.

Comment #128 - Posted by: Jim D. 50/m/165/5'11" at February 9, 2011 2:19 PM

109 - Adam
... have you considered that maybe you have the flu? Take a couple of days off, maybe back off on the two-a-days for a week or so, and see how you feel.

Comment #129 - Posted by: Jay at February 9, 2011 2:19 PM

CFWU x3

just under 5K: 21:04

Comment #130 - Posted by: Matthew at February 9, 2011 2:27 PM

Spruce Canyon Circle + Begole Circle times 2.
Don't love: hard pack snow, 13 degrees, 8300' elevation, involuntary eye-watering. Love: sun on the snow-covered trees, hauling my high school weight up the hills, and a negative split!
27:09.
Hey #93, suck it up.

Comment #131 - Posted by: COfitLIB at February 9, 2011 2:28 PM

BWU

29:12

@ Forrester Gym, FCCO; indoor track

Ernest 40/M/61"/167

Comment #132 - Posted by: twiki2 at February 9, 2011 2:32 PM

M/25/5'8"/160 lbs

5K run on Treadmill: 24:23

Not my best time... :(

Comment #133 - Posted by: Jonathan Offen at February 9, 2011 2:34 PM

m/29/5'11"/197

22:55 Road

Comment #134 - Posted by: nathlete at February 9, 2011 2:42 PM

perfect running conditions in vegas today

22:40

Comment #135 - Posted by: Ryan S 34/M/5'7"/155 at February 9, 2011 2:43 PM

23:54 rx'd - did this one at home - lots of hills on this property!

Comment #136 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 9, 2011 2:46 PM

hi,,,PatMo for the French Invictus Team
at 17 o'clock 5k run road in 18:03.
and for yvangt 19:38
by...

Comment #137 - Posted by: PatMO at February 9, 2011 3:01 PM

M 36/129/5'7"

18:46

Comment #138 - Posted by: Dan D at February 9, 2011 3:03 PM

C2 5K
22:00

Comment #139 - Posted by: Bill M/34/5'8"/198 at February 9, 2011 3:10 PM

Way to go peejay2 #103! Beginning and finishing are the keys to this game. You have me by almost 10 years but I know how you felt.

Comment #140 - Posted by: CBland at February 9, 2011 3:12 PM

21:44 on a treadmill

Comment #141 - Posted by: Bryan Hampton at February 9, 2011 3:14 PM

Previous

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

Today...it's 20 degrees out...I went to my Cedar Point Hill loop...the trail was plowed but still covered in snow & ice made it kind of tough going...my knees started killing me on the loop back...stopped to walk 4 times again on this one

Time 34:26...by far my worst time...but it was freezing and lousy running conditions

Running is my weak point...I need to work at it big time

Comment #142 - Posted by: Cleveland at February 9, 2011 3:16 PM

Whats a good indoor substitute? I don't have a treadmill or a rowing machine.

Comment #143 - Posted by: Noah L. at February 9, 2011 3:27 PM

Anders is a beast. Dude owns Crossfit Pacific Beach and that time is legit. Check out the Forged Clothing page to see Anders crushing a WOD with the Forged guys(facebook page).

Comment #144 - Posted by: Chris #3 at February 9, 2011 3:34 PM

Subbed a 5K row. No sidewalks/side of road to run on, all covered with 2 feet of snow, and no access to treadmill or indoor track.

18:32 which is a 5K row PR

Comment #145 - Posted by: Judah at February 9, 2011 3:41 PM

5k row
21:13

Comment #146 - Posted by: Dryw m/32/175 at February 9, 2011 3:41 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 23:21.

C/D: skipped.

Off PR by 2:57. Runs on outside road course (19F, 5F wind chill, 47% humidity, wearing VFF). Coldest 5k to date. Icy roads added to the challenge. At times I felt like I was running in place like Scooby-Doo. Wind cut across my face like a razor. Toes numb. That aside, enjoyed the run.

Comment #147 - Posted by: rjf (Since 07-20-07. WOD no. 976) at February 9, 2011 3:42 PM

Rowed 5K 19:35
Avg 500m 1:57.7

Comment #148 - Posted by: Burry at February 9, 2011 3:59 PM

20:09....... :)

Comment #149 - Posted by: shariBaby/5'2/105 at February 9, 2011 4:07 PM

Rowed 5k 20:54.5

Comment #150 - Posted by: Mark & Theresa at February 9, 2011 4:27 PM

My long 5K hilly road course in 14 degrees. A bear of an upstate NY winter.

29:49

Enough winter already!

Comment #151 - Posted by: james.patrick [M/48/66"/135] at February 9, 2011 4:28 PM

M/34/142lbs/5'5"

24:43
Ran on treadmill

Comment #152 - Posted by: Brandon Burritt at February 9, 2011 4:36 PM

25:40... poop

Comment #153 - Posted by: JC at February 9, 2011 4:37 PM

27.31 track
27.29 last time - around block

Comment #154 - Posted by: Kyle A. at February 9, 2011 4:38 PM

Treadmill

27:00

Laura f/48/5'7/155

Comment #155 - Posted by: power-girl at February 9, 2011 4:41 PM

On a 1/12 mile track, BRUTAL on the knees: 18:04

Comment #156 - Posted by: Matchesmalone at February 9, 2011 4:46 PM

At Blanchard Woods CC course:

22:50 (PR?)

then shoulder at globo

box jumps 5x2: 30",33",36",39",42",42"

Comment #157 - Posted by: brian p m/34/5'8-1/2"/169 at February 9, 2011 4:50 PM

6 months Post Op Rotator cuff surgery
4 Rounds of:
3 Minute Heavy Bag and 3 Minute Speed Bag
M/53/6’/215

Comment #158 - Posted by: Pete In Sun City at February 9, 2011 4:51 PM

21:06
Summer ridge loop, had to box jump onto car hood in snow, toes froze in VFF, good run.

Last time was May in Vegas:
cooldown from Barbara on Rnr's world track
~24'
May 5, 2010 11:35 PM

Comment #159 - Posted by: ajax at February 9, 2011 5:02 PM

5k Row

19:38 (PR)

Comment #160 - Posted by: Craig-Always Forward CrossFit at February 9, 2011 5:02 PM

27:00

Brr.

Comment #161 - Posted by: BCG at February 9, 2011 5:03 PM

21:15... stoked, shattered my old PR...

Comment #162 - Posted by: Sam at February 9, 2011 5:04 PM

28 minutes on the TM

Comment #163 - Posted by: C Bird M/27/5'10'/215 at February 9, 2011 5:07 PM

28:05 on variable terrain. Variable being snow, packed snow, ice, in 16 degrees. Not my best time by far, but was rather fun in conditions I haven't ran in before.

Comment #164 - Posted by: Rodney at February 9, 2011 5:10 PM

41/m/185

10k 44:01
(5k split 20:52)

Comment #165 - Posted by: JackM at February 9, 2011 5:12 PM

23:10 (PR)

Outdoors, nice cool sunny weather in the Pacific NW. Legs were still very sore from Karen earlier this week.

Comment #166 - Posted by: Sheldon N (M/33/6'/183) at February 9, 2011 5:13 PM

Tabata Dips - 5
5 RFT: 21 BJ(24")/12 Hang Power Snatch(75) - 5:57

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 #167 - Posted by: B. Rhaly at February 9, 2011 5:38 PM

24:30 w/ my pit yanking my shoulder out of socket the whole way (snow makes him mental). Just wondering if anybody else runs with their dog?

M/23/5'8/150
Gracie Jiu-Jitsu falls church, va

Comment #168 - Posted by: nutter at February 9, 2011 5:39 PM

Time = 24:30

Comment #169 - Posted by: Ken Mitchell at February 9, 2011 6:01 PM

11 k approx. 50 - 55 mins

Ran along the beach between Del Mar and Torrey Pines State Park (California).

This run was my third along the beach in last week. Other runs were 12 k (Coronado) and 10 k (Torrey Pines). Hiked Mt. Woodson yesterday. God, I love So Cal!

No asthma problems at all on the ocean runs. Love it. I want to move here some day.

Back to the Canadian prairie in two days where I told it is cold!

Comment #170 - Posted by: Ronnieboy at February 9, 2011 6:29 PM

M/39/6'3"/212lbs

5k on treadmill

19:57

Comment #171 - Posted by: Andrew at February 9, 2011 6:32 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M

Row 5K: 20:39
Foam roll after
Compared to 100222: 20:44

Comment #172 - Posted by: Sesoku at February 9, 2011 6:33 PM

Jay, I got a flu shot so I don't think it's the flu, although it may be. I will give it a couple days and see.

Axel, thanks, that is good advice. I will try taking a couple days to a week off and see if it helps any and start back at it at lower intesity. I do think it may be overtraining because I have been two/three a days for almost two weeks.

Thanks both for your advice.

Comment #173 - Posted by: Adam Hamm at February 9, 2011 6:35 PM

F/40/5'4"/119
5k: 22:41
-treadmill
Had faster pace for a half marathon (at sea level) that I ran three weeks ago than today (at 6500 feet).
I love sea level.

Comment #174 - Posted by: Heather Szabo at February 9, 2011 7:20 PM

3.1 mi on treadmill.

27:27 (pr)

Comment #175 - Posted by: Sinal M/31/5'9"/215 at February 9, 2011 7:30 PM

m/51/158
3.4 k 21 min
need more work

Comment #176 - Posted by: DAVID LINGLE at February 9, 2011 7:36 PM

On a treadmill:

21:50

Didn't want to run it on a mill, but all the local tracks are still covered in snow, and I really didn't want to do a harder surface. Legs fatigued - definitely need to run some more!

Comment #177 - Posted by: rb (M/33/5'8"/150) at February 9, 2011 7:38 PM

26:43 on treadmill.
First time not to have to sub rows in over 2 years. Crossfit and KS Mobility WOD has been the best therapy for my knees. Felt great and can go faster.

Comment #178 - Posted by: Alan M/45/180# at February 9, 2011 7:38 PM

5k in 5 degree weather on lake shore drive. Kiss me and call me a snowman!
16:54
P.S. Chicago public works please put more salt on the ice that is the lake front trail!

Comment #179 - Posted by: Doc. Anderson at February 9, 2011 7:41 PM

I sure miss running but knee still a little tweaked post surgery for meniscus tear. Sub'd 6k row 24:40. I guess it was supposed to be 5. Oh well.

Comment #180 - Posted by: Jim S at February 9, 2011 7:45 PM

32/m/5'10"/220

26:39

Comment #181 - Posted by: D Craig at February 9, 2011 7:52 PM

treadmill

25:00 PR

Comment #182 - Posted by: jeff reising m/39/6/200 at February 9, 2011 8:38 PM

WOD #34 - Really felt yesterday's workout today. Would have liked to have had the off day but I didn't get to work out over the weekend so, had to be done.

5K Run (actually 3.2 mile run measured with car over a road course. Would somebody please clear the snow off the school track!) - 38:32 (ugh)

M/42/5'11''/257

Comment #183 - Posted by: Pat Overton at February 9, 2011 8:38 PM

F/40/5'6"/150

5K:

27:16

First time under 28:00 since M was born! Would help to take off some more weight....

Comment #184 - Posted by: mom to five at February 9, 2011 8:45 PM

42/m/176cm/74kg

23:53 (last time 23:20 before 22:25, 22:06, PR sub 22 min)

Slower and slower! What used to be a strength turned into a weakness.

Comment #185 - Posted by: Memuc at February 9, 2011 9:52 PM

Rowed 6,250 meters: 28.36

Husband ran on treadmill 27:00

Comment #186 - Posted by: Jordan at February 9, 2011 11:22 PM

M/52/6'/180
26:10 on indoor track. Way too nasty to run outside in the "Cuse"

Comment #187 - Posted by: Dan at February 10, 2011 3:59 AM

TM 1* incline...first "long" run in the vibrams, still sick...weak performance

30:34

Comment #188 - Posted by: AMERICUS at February 10, 2011 6:04 AM

30:40

Comment #189 - Posted by: sharlene raines at February 10, 2011 7:15 AM

26.50 PR by 35 seconds. Ran outside on grass trail.

Comment #190 - Posted by: Amykr F/38/5'9"/143 at February 10, 2011 7:33 AM

ran 3.125 miles in 19:27. That was my fastest of all time which was awesome! Ran at the indoor track in syracuse too...

Comment #191 - Posted by: Jacob A at February 10, 2011 7:37 AM

19:27 on the indoor track in syracuse... Are there two of these or do we go to the same gym?

This was a major PR by far. Crossfit works!

Comment #192 - Posted by: Jacob A at February 10, 2011 7:38 AM

23:30 in the snow.

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #193 - Posted by: mark nash at February 10, 2011 7:39 AM

ran 2.2 in 20 outdoors with my wife...did yoga in the morning

Comment #194 - Posted by: Tim at February 10, 2011 7:49 AM

M/41/5'8"/150

As RXd, but on indoor track in my five-finger Sprints (34 laps...)

20:30 and calves are THRASHED - boy won't those 315 squats (210 with weight!) tomorrow feel GREAT!!

:/

Comment #195 - Posted by: Jon at February 10, 2011 7:49 AM

m/26/197/70''

21:45

very cold out

Comment #196 - Posted by: gino at February 10, 2011 7:54 AM

Last time I ran a 5k was in the Corps in Oct 1999
18:30

Today 34:55

I love how CrossFit can show you what you need to get better at!

Semper Fi!

Comment #197 - Posted by: Chris Dogg at February 10, 2011 8:06 AM

5K - 28:47

Comment #198 - Posted by: Heather W at February 10, 2011 8:35 AM

Subbed 5k row - 20:15

running kills my knees and lower back.

M/39/6'5"/219

Comment #199 - Posted by: Bigredsfo at February 10, 2011 9:33 AM

M/31/76"/210
CFWUx3
Subbed 5K row : 21:52

Comment #200 - Posted by: Dollabilz at February 10, 2011 9:52 AM

23:09

Comment #201 - Posted by: Rusty M/30/185/5'11" at February 10, 2011 10:08 AM

19:59 finally broke 20 minutes!!! Barely.

Comment #202 - Posted by: BH2 m31/182 at February 10, 2011 10:33 AM

23:59.

There were 3 objectives today:

1. Don't reinjure the calf muscle. SUCCESS
2. Don't look at the watch at all during the run. SUCCESS
3. Run at an easy, comfortable pace. FAIL

Well, #3 almost worked out. I felt comfortable most of the way. But I felt strong in the last kilometer, and I was smellin' the barn pretty hard, so I opened it up. I guess you can take the boy out of the track meet, but...

Comment #203 - Posted by: Mel/37m/5'10"/175 at February 10, 2011 10:35 AM

32/m/5'10"/220

Did a 5k row the morning after.

21:37

Comment #204 - Posted by: D Craig at February 10, 2011 10:47 AM

I just started with crossfit in late January. Longest I've ran in years. Did it in 23:51. Not bad, considering I would have been happy under 25.
38/M/5'9"/167#

Comment #205 - Posted by: CHL at February 10, 2011 11:04 AM


27:30
(treadmill after CF warmup and misc. 2% Incline and did some intervals. Pace ranged from 7:30 - 10). Goal is 22:30 - 23:30. Can do it now in a race setting in 25:00.

Comment #206 - Posted by: liv4tris at February 10, 2011 11:10 AM

treadmill 24:50...tried to go faster but the treadmill couldn't get up to speed and the belt slipped a few times...next time get a better treadmill

Comment #207 - Posted by: nucf m/24/5'7"/155 at February 10, 2011 11:16 AM

28:54 - I am actually very happy with this time because this was a trail course and was ran straight up hill for half of it. My last regular 5k was 26ish and that was over the summer so now I am excited to see what a not-so-steep 5k would look like for me. Go Crossfit!

Comment #208 - Posted by: Sarah at February 10, 2011 2:19 PM

same here. 29:16
happy tho cuz the last three months was strength bias. no long runs at all. work route is half down hill and return trip all up hill.

next time PR for sure.

Comment #209 - Posted by: danlau at February 10, 2011 2:37 PM

22:34

Comment #210 - Posted by: SDH 24/6'2"/ 200 at February 10, 2011 3:46 PM

25:57

Comment #211 - Posted by: myles456 at February 10, 2011 5:40 PM

3 mile run
22:00
then
30 K's to E's
25 Push Ups
4:00 of Planks

Comment #212 - Posted by: dyagg at February 10, 2011 5:46 PM

Subbed: 20 min. AMRAP of 400 m., 5 pullups, 10 unanchored situps, 15 squats to medball- 6 rds

Comment #213 - Posted by: thinlizzie at February 10, 2011 6:56 PM

5K ROW - 20:09

Comment #214 - Posted by: MarcusG 30 5'9" 168 at February 10, 2011 7:10 PM

23.50 on treadmill

Comment #215 - Posted by: Rosie in Atl at February 10, 2011 8:44 PM

m/39/185/5-10

ran to the creek and back with Looney.
16.18 out and 16.43 back through the forest.
=33.02 at 74%

Comment #216 - Posted by: Matt A at February 11, 2011 1:17 AM

M/28/5'6"/165LBS

30:29 (PR) In the rain.

Comment #217 - Posted by: Olen Gifford at February 11, 2011 4:10 AM

25:27(22:59 last)

on the treadmill at 1/5% incline today. Sucked

Comment #218 - Posted by: Bells 38/195 at February 11, 2011 8:10 AM

Jack - 22:18
Holly - 35:09 (stopped for shin splints/cramp)

Comment #219 - Posted by: Jack - Hitchin at February 11, 2011 11:42 AM

28:44

outside, in michigan, snow, hard pack, pavement, running in place(due to above), overall felt ok, since i had bronchitis last week.

have a nice weekend. on my way to some adult beverages.

Comment #220 - Posted by: bert at February 11, 2011 12:09 PM

20:24 bitches.....i finally have an arena i can keep up w/you CFers.

Comment #221 - Posted by: marcos at February 11, 2011 12:25 PM

22:46 in the cold

Comment #222 - Posted by: James at February 11, 2011 12:34 PM

20:35

Comment #223 - Posted by: Marco at February 11, 2011 12:36 PM

26:34 for 3.12 hilly miles vs
broken metarsal 7/28/10
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.

Comment #224 - Posted by: kevin o at February 11, 2011 4:12 PM

Gym route: 3.5 miles
27:40

Comment #225 - Posted by: Mad Max at February 11, 2011 6:18 PM

26:18 on tm

Comment #226 - Posted by: LindsayDC 5'8"/148/28 at February 11, 2011 6:58 PM

22:34

Comment #227 - Posted by: amped 36/M/195/6' at February 12, 2011 6:06 AM

m/39/192

on treadmill 21:48

Comment #228 - Posted by: Patrick at February 12, 2011 8:09 AM

25:32

Comment #229 - Posted by: Pacers at February 12, 2011 10:06 AM

Subbed: 20 min. AMRAP of 400 m., 5 pullups, 10 unanchored situps, 15 squats to medball- 6 rds

Comment #230 - Posted by: em :) at February 12, 2011 10:19 AM

5k on treadmill 1% incl.

26:57 disappointing, last one in Oct was 23:54... haven't been running as much as I was then, just doing main site WOD's. Thought I'd do better, guess I have to do more running w/WOD's! :(

Comment #231 - Posted by: knodes at February 12, 2011 10:44 AM

on treadmill 24:35

Comment #232 - Posted by: tum1 at February 12, 2011 12:23 PM

as rx'd pretty hilly route
21:20 m/27/165/5'9 manhattan ks

Comment #233 - Posted by: matt c at February 12, 2011 3:53 PM

23:40

Comment #234 - Posted by: JDisch at February 12, 2011 4:45 PM

24:33

Comment #235 - Posted by: greg 39/6'3"/217 at February 12, 2011 6:38 PM

26:19

Comment #236 - Posted by: al deezy at February 13, 2011 11:49 AM

m/21/168/6'0

22:06

Comment #237 - Posted by: Brent at February 13, 2011 1:04 PM

25:27

Comment #238 - Posted by: Kevin McClellan 49/195 at February 13, 2011 2:30 PM

29minutes

Comment #239 - Posted by: AGL at February 14, 2011 11:09 AM

32:18

Comment #240 - Posted by: Chris O. M/41/5'10"/210 at February 14, 2011 1:35 PM

Bwt:186
walk/run 5min off 6min on for the most part
:55::42

Comment #241 - Posted by: Buela at February 14, 2011 4:00 PM

Theresa:
5k C2 - 23:05 (last 5k 11-9-09 @ 23:18)

Comment #242 - Posted by: Mark & Theresa at February 15, 2011 4:58 AM

5k completed in 31:07

Comment #243 - Posted by: The Ostridge at February 15, 2011 5:19 AM

35 yom 195

30:42 on riverwalk. Not getting any damn faster! About 32 degrees outside.

Last time I did this:
34 yom 200 lbs.

On treadmill 28:23.
First mile was 7:32 and 2 mile time was 17:37. Just couldn't maintain that pace for the last mile

Comment #244 - Posted by: kgw at February 15, 2011 11:15 AM

24:27 as rx'd

Comment #245 - Posted by: scugs at February 15, 2011 4:42 PM

Missed.
Previous PR = 23:28


"Mrs. Miyagi"
~26 minutes
Previous PR = 23:27

Comment #246 - Posted by: Miyagi m/30/168.2# at February 15, 2011 6:56 PM

5K Hill Course (35 degrees, clear)
27:49
M/50/196#/72"
Need to do a better job with pacing.

Comment #247 - Posted by: RB at February 16, 2011 3:56 AM

As Rx'd: Outdoor track at work; Lane 2.

24:36 - 7:56/mile

15 Feb 2011
M/27/175

Comment #248 - Posted by: Joshua at February 16, 2011 8:23 AM

23:30

Comment #249 - Posted by: D. Swan at February 16, 2011 10:53 AM

Subbed 4k row: 16:44 min

Comment #250 - Posted by: CER - M/36/203/6' at February 16, 2011 3:33 PM

19:55 Rx

Comment #251 - Posted by: P Castaneda - CF Inland Empire at February 16, 2011 8:01 PM

21:48mins

Comment #252 - Posted by: BarryT at February 17, 2011 2:48 AM

indoor track

18:46

last - 18:28 (pr)

Comment #253 - Posted by: cbecker at February 17, 2011 2:16 PM

m/37/5'9/184
24:04
Felt pretty good. Obviously didn't go fast enough. Good job using hips. Still need to go faster on high intervals.

24:16 at Myrtle Beach.
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 #254 - Posted by: jrm at February 17, 2011 6:03 PM

22:19 (Woodlands Office Park route)

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 #255 - Posted by: B. Rhaly at February 19, 2011 8:39 AM

22:20

slow time for me, usually at 20-21.

Comment #256 - Posted by: schinizel/m/32/5'8/150ish at February 22, 2011 3:23 PM

BrandX scaled

2 miles 26:00 wow I am out of shape

Comment #257 - Posted by: BigCurly13 at February 23, 2011 6:37 AM

26:28

Comment #258 - Posted by: JT at February 25, 2011 5:59 PM

21:11 on treadmill, off PR by 2:09
@ 1.5% incline
8.8mph most of the way.

This was my fist 5k in 2 years and 2 months. I've been really favoring the powerlifts recently.

Definitely can push a little harder next time. goal is 20 minutes.

Comment #259 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at February 25, 2011 8:15 PM

23:28

5k treadmill @ 3% 12-15kph

i'll try this again soon on the circuit i ran last time.

prev 22:30 5k (road)

Comment #260 - Posted by: zenoperegrinus at February 26, 2011 8:09 AM

Me: 44yo/M/5'10"/181lbs/ 15%BF

Warm Up: Greg A's Warm Up + some med ball cleans

WOD: 4 rounds of 4000m Row / 500m Run / 25 Med Ball Cleans

1000m Rows: Gasser, tried to keep the watts at 200 and it was tough. I averaged 180ish over each 1000m

500m Runs: POSE'd it with my 5 fingers, I used it to recover from the run and prepare for the cleans...

25 Med Ball Cleans: broke these up into 7-7-7-4 and that worked out well.

Cool Down: nothing.

Have Fun, Train Hard,

Billy

Comment #261 - Posted by: Crossfit Billy - Olympic Crossfit at March 4, 2011 2:08 PM

22:29

Comment #262 - Posted by: MoGreene at March 17, 2011 12:06 PM

M.37.180.5'10"

26:20 (8:24/mile)

Windy and hilly. Round the Vista loop.

Comment #263 - Posted by: DomH at April 2, 2011 3:36 PM

24:26
Past Calhoun’s around green belt and back home to drop off dog then down to school (long way) to far driveway and home.

Comment #264 - Posted by: Doug at April 5, 2011 5:56 PM

25:44

Comment #265 - Posted by: ByungChanLee at April 9, 2011 9:11 AM

Ran with a 30lb backpack

37:14

Comment #266 - Posted by: JerryM at April 19, 2011 6:46 AM

M/23/70"/193#

7/28/10 - 31:38
10/28/10 - 39:08 (4 mile run)
4/23/11 (today) -26:51 (little under a 4 minute PR...I'm excited about this!)

Comment #267 - Posted by: Bill Gibson at April 23, 2011 8:05 AM

m/33/5'9"/164

Getting my distance back up:

1.3 miles in 13 mins

Comment #268 - Posted by: jiggastemple at June 20, 2011 7:54 PM

6-26-11

22:01 (+1:56)

Comment #269 - Posted by: bookworm at July 3, 2011 3:50 AM

33"34

Comment #270 - Posted by: Byung Chan Lee at August 16, 2011 7:45 AM

33"34

Comment #271 - Posted by: Byung Chan Lee at August 16, 2011 7:46 AM

M/39/216lbs/6'3"

As Rx'd

28:30
nice and easy :-)

Comment #272 - Posted by: Andrew at August 17, 2011 6:41 PM

M/28/75kg

5km trail run
17:59

Comment #273 - Posted by: haavardm at August 18, 2011 4:46 AM

It's look like your floating in water! That was really amazing.

Comment #274 - Posted by: Marissa @ ogio golf bags canada at September 18, 2011 7:22 PM

along Hudson River

25:57

Comment #275 - Posted by: Manchild at December 31, 2011 11:23 AM
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