March 21, 2011

Monday 110321

Run 10K

Post time to comments.

Compare to 070209.

BellevueL1_USDL1_BoiseL1_CanaryL1_SanAntonioL1_CFNEL1_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Bellevue, University of San Diego, CrossFit Refinery, CrossFit Canarias, Alamo CrossFit, CrossFit New England.


CrossFit Games Open Week 1 workout deadline has been extended - New Update.


"Mikko Salo: Coming to America--Boston and Reebok Part 2", CrossFit Journal preview video [wmv] [mov]


"How To Miss" with Coach Mike Burgener - video [wmv] [mov]


"Crossing the language divide in Afghanistan" by Ryan Cormier, The National Post.

Posted by lauren at March 21, 2011 5:00 PM
Comments

Yes! I've been waiting on this one!

Comment #1 - Posted by: bigdog78 at March 20, 2011 5:00 PM

thank god its only a run.... :)

Comment #2 - Posted by: adrianlua at March 20, 2011 5:01 PM

Yes! this is the only wod i can actually beat someone at! This, and that bike wod last july

Comment #3 - Posted by: evan at March 20, 2011 5:05 PM

Hey I am new to crossfit. Does everyone follow the WOD or do you also supplement other things into your workout?

Comment #4 - Posted by: Frank at March 20, 2011 5:08 PM

Actually did this Friday....lol....49:30
Far from my best, but first one in a while.

Comment #5 - Posted by: neil at March 20, 2011 5:09 PM

Frank,

Its all about constantly varying workouts. Whether you follow CF HQ daily, or mix it up with some CF Football, Endurance, Zumba, Yoga, Oly Lifting, speed walking, speed Gardening (yup its a sport). There are no rules.

Enjoy the burn and reap the rewards of improved fitness!

Comment #6 - Posted by: Alao at March 20, 2011 5:20 PM

YES! Coming from a former LSD athlete, one of my favorite workouts...

Comment #7 - Posted by: Jonathan Offen at March 20, 2011 5:21 PM

I'm sorry but I HATE seeing Reebok's name in front of CrossFit.

Comment #8 - Posted by: Seth at March 20, 2011 5:34 PM

any of you data loggers have a more recent compare to date?

thanks,
brian

Comment #9 - Posted by: brian p m/34/5'8-1/2"/169 at March 20, 2011 5:47 PM

Anybody know how your 10k should compare to your 5k?

Comment #10 - Posted by: JakeA at March 20, 2011 5:50 PM

JakeA,

It should be twice as long.

:)

Comment #11 - Posted by: Chris at March 20, 2011 5:52 PM

Looking for a little advice. I have an opportunity to get a used Kettler Kadet rower for a very cheap price and was curious if anyone out there has any experience with this machine. Don't have the money for a C2 right now and was just wondering if I should buy the Kettler or just save up for the C2? Any info you have would be greatly appreciated.

Comment #12 - Posted by: ferb44 at March 20, 2011 5:57 PM

ferb44: save your pennies.

Home from a visit to the "primordial bed". Need a workout so will accept the punishment of a run.

Thanks, Coach...even for this!

Comment #13 - Posted by: bingo at March 20, 2011 6:08 PM

Anyone know how to report problems with the Sectional Games website? I have a score that I can't validate.

Comment #14 - Posted by: Dave at March 20, 2011 6:10 PM

Can we sub a car for the legs? Ha!

Comment #15 - Posted by: Big T at March 20, 2011 6:10 PM

Compare date should be 090729.

Comment #16 - Posted by: Andy at March 20, 2011 6:10 PM

haven't done this for a while now...can't wait

Comment #17 - Posted by: Lior M - m/22/182/5'11" at March 20, 2011 6:19 PM

Great Seminar in Gran Canarias! Thank's to all trainers, Pat, Courtney, Jami, Simon and Melissa!

Gracias Alejandro por su hospitalidad!

Cada vez adoro mais o CrossFit, próximo passo abrir o CrossFit Porto! :-)

Comment #18 - Posted by: Ricardo Porto at March 20, 2011 6:22 PM

Comment #11

In regards to the Kettler rower...I used one and it was horrible. I hated it very much. Nothing at all like rowing on a C2.

Comment #19 - Posted by: Whocares at March 20, 2011 6:25 PM

@ BigT: Sub a car for legs? Yes, but only to measure the distance accurately. Then you have to leg it!

Comment #20 - Posted by: Lol Mettam at March 20, 2011 6:33 PM

Awesome L1 cert in San Antonio. I wish it was more than two days. Huge thanks to Chuck, Russell, Lance, Nicole and Lindsey.

Comment #21 - Posted by: Javi Cano at March 20, 2011 6:44 PM

Comment Whocares:

Thanks for the info.

Comment #22 - Posted by: ferb44 at March 20, 2011 6:44 PM

Dave #12, Go to the games website. Go over to "About The Games" along the top of the webpage. Click on "FAQ". Next, click on "Other Site Features & Functions". The "I am totally stuck. Where can I turn to for help?!" entry. There is an email address and some instructions on how to get help.

Comment #23 - Posted by: sirkarm at March 20, 2011 6:56 PM

Looks like I will be at the track all day. Yuck

Comment #24 - Posted by: Keith at March 20, 2011 7:00 PM

Great Level 1 in Boise this weekend. Thanks to Crossfit Refinery for hosting and the trainers, Joe, Eric, Nick and Miranda. Outstanding job everybody. Sorry Idaho, but the potatoes weren't paleo!

Comment #25 - Posted by: Dean at March 20, 2011 7:14 PM

I think I'll replace this wod with a hopper deck wod. I've had a small bump of inflammation under my right foot for 2 days now. Bump is gone today but I can still feel a tiny bit of pain. 10K won't do me any good I think. Choice: tough it out or heal it up? I'll choose the latter this time.

Comment #26 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at March 20, 2011 7:41 PM

slow as snot, but I'm on my way to 13.1. Did 7 miles = 1hr 13 min

Comment #27 - Posted by: Cookie 44/5'6"/mom of 3 at March 20, 2011 7:43 PM

What are Nadia and Austin doing in San Diego pic? Looks like some rock, paper scissors?! LOL!

I had a great time this weekend at the Level 1 Cert in San Diego. I learned a lot! All of you coaches were very knowledgeable, and your fun personalities made all the difference. Thanks! Also, super stoked I passed! YAY!!

Comment #28 - Posted by: Amber at March 20, 2011 7:59 PM

Good vid from Coach B. I was messing around a few weeks ago, warming up for a WOD with OHS in it and nearly dislocated something when the bar started to move backwards and I didn't let go of it. After I turned around, I noticed a fellow client looking at me with a stone-cold look and he said "that looked painful - drop it next time".

Comment #29 - Posted by: Nick at March 20, 2011 8:01 PM

44:34 in the rain and left over snow.

Comment #30 - Posted by: zach at March 20, 2011 9:39 PM

Crossfit Sri Ram Ashram, India

We have a dirt track around our building. We always do 5k as 15 rounds, 10k as 30 rounds. Not sure how accurate this is. I suspect its a bit short.

Vijai Raj - 40:25 (30 rounds)
Uttam - 38:45 (30 rounds)
Gautam - 46:51 (30 rounds)
Ravi - 30:50 (20 rounds)
Bachendra - 30:50 (20 rounds)
Vikash - 23:15 (15 rounds)

Comment #31 - Posted by: rashmi at March 20, 2011 9:58 PM

Was really hoping I did better, but at least there is plenty of room to improve.

Rx'd (49:17)

AvgHR 167
MaxHR 177

Comment #32 - Posted by: Jared K m/33/70"/213 at March 20, 2011 10:32 PM

6 miles on FOB Marez in Vibram Five Fingers 47:19

Comment #33 - Posted by: Rhys at March 20, 2011 10:39 PM

Hey great job in Boise this weekend. Had a blast, and got a lot of great info.. -Noah The orange shirt next to Miranda :)

Comment #34 - Posted by: Noah at March 21, 2011 12:06 AM

38:11 exactly 10km yesterday

Comment #35 - Posted by: Mario at March 21, 2011 12:28 AM

Shout out to Crossfit Sri Ram Ashram, India! Keep it movin! Now 3-2-1-GO

Comment #36 - Posted by: Carolyn Worley at March 21, 2011 12:31 AM

24.5 laps in the 80+ heat = crapy run time 49:51, off 3.5m from PR. Kept thinking of pose technique and focused on pulling my leg and landing mid-foot...I'll blame it on the heat.

Comment #37 - Posted by: Larry S 6'3/195/35 at March 21, 2011 12:44 AM

53:09 on a hilly route with a spectacular Africa sunrise!

Comment #38 - Posted by: Kurt Terblanche at March 21, 2011 1:39 AM

M/32/6'0"/211

45:49

Treadmill w/ 2% grade

Comment #39 - Posted by: Aaron D. Selph at March 21, 2011 3:00 AM

Calf injury. What is the sub for rowing?

Comment #40 - Posted by: Angiestone at March 21, 2011 3:21 AM

AllisonNYC??? (My Crossfit Crush!) where has she been? I havent seen any videos of her in a while?

Comment #41 - Posted by: USMC0369 at March 21, 2011 4:45 AM

51:00

Comment #42 - Posted by: leibc2 at March 21, 2011 4:48 AM

57:35 hilly route.
Uphill no issues, quads sore on the downhill from yesterday's WOD.

Comment #43 - Posted by: gb 43/m/71"/185# at March 21, 2011 5:19 AM

re: #39

I would sub a 10k row. It's about the same time. I was thinking about doing the same thing.

Comment #44 - Posted by: JakeA at March 21, 2011 5:32 AM

shout out to coaches at boise refinery L1 this weekend! thanks to miranda, joe, erik and tommy for all of their knowledge. one thing tho - we wanna know erik's results from his WOD today! thanks to miranda for yelling me to a PR on fran ;)

Comment #45 - Posted by: Kerri at March 21, 2011 5:57 AM

46:08

Comment #46 - Posted by: Matthew m/30/6'2"/175 at March 21, 2011 6:26 AM

52:07

Ironically, I had wanted to get a short 3 mi. run in on our rest day (Saturday). Having missed it, I put it after yesterday's front squats & rope climbs. Kinda laughed when I saw "Run 10K." As always, preparing for the unknown and unknowable, right?

Comment #47 - Posted by: Jim 40/5'11"/170 at March 21, 2011 6:34 AM

Nice video about what CrossFit is doing for the team building at Reebok. And how good does Miko look in those Zigtechs! #tweaked

Comment #48 - Posted by: Pat Overton at March 21, 2011 7:13 AM

Crossfit Cert in Boise at the Refinery this weekend was great. Thanks to Joe, Eric, Tom, and Miranda for putting together a great weekend. Matt E.

Comment #49 - Posted by: Matt E. at March 21, 2011 7:29 AM

32/m/6'/183

As tempting as it is to sleep in when it's 45F and raining...

45:57

Comment #50 - Posted by: Tyler V. at March 21, 2011 7:35 AM

11.29 miles in boots and utilities in 1hr 49mins

Comment #51 - Posted by: alfonzo a mayora at March 21, 2011 7:41 AM

Sub'd for 20K bike ride
40:16

Comment #52 - Posted by: NAMWIZ at March 21, 2011 7:52 AM

27/m/5'11"/213ish

51:23 on the Indian Head Rail Trail

Comment #53 - Posted by: Nickosaurus at March 21, 2011 8:07 AM

Thanks for having the Level 1 Cert at the Refinery in Boise this past weekend! Was very impressed with the extremely professional staff-was hanging on every word! Our sport truly is KING!

Comment #54 - Posted by: Karen B at March 21, 2011 8:08 AM

Great L1 Cert at USD with Stephane hosting! The wealth of knowledge that was present was unbelievable. Big thanks to Coach for showing up and taking questions that was surreal. Boz, keep growing the stache strong!

Comment #55 - Posted by: Stu at March 21, 2011 8:12 AM

Gracias a todos los que vinieron a la certificación en Canarias. Felicidades a los aprobados y gracias a los monitores! Nos vemos cuando abráis vuestros box.
Suerte a todos!

Nikol y Alejandro

Comment #56 - Posted by: Alejandro at March 21, 2011 8:13 AM

#33

Rhys,

Good effort, just started in my VFF, only managed to run 4km on a treadmill so far. Calves in turmoil!!

Comment #57 - Posted by: Mick m/41/5'8"/176 at March 21, 2011 8:20 AM

Thanks so much for an awesome L1 Cert at the Refinery Crossfit in Boise. Thanks to Joe, Eric, Nick and Miranda for putting it all together, and Boise for hosting. It was as informative as it was inspiring. Thanks!

Comment #58 - Posted by: Mariana at March 21, 2011 8:31 AM

Sub 5k row - 21:53

Comment #59 - Posted by: Alan at March 21, 2011 8:31 AM

Frank,

the WOD that pops up here is sometimes less that what you will need to focus on. for instance, today, I NEED to compensate for my lack of Distance running but i dont want to sacrifice my progress on deadlift. so i will work in some condensed training time on 3RM deadlift to keep a well rounded approach to the total training experience. these WODS are a piece of your bigger puzzle.

Comment #60 - Posted by: Katorkryle at March 21, 2011 8:33 AM

10k=54:44

Comment #61 - Posted by: Josh at March 21, 2011 8:37 AM

10K exactly, several hills and lots of potholes/gravel on the route, and light rain...53:30. Felt great!

Comment #62 - Posted by: JB at March 21, 2011 8:50 AM

USD L1 CERT. Thanks to the entire cert staff for facilitating such an awesome experience.I could go on about the high level of expertise and professionalism demonstrated by each coach on the coaching staff but that would take up a lot of space. Top notch people.

Comment #63 - Posted by: Robert Prince at March 21, 2011 8:51 AM

What if you can't run 10k?

Comment #64 - Posted by: Walker at March 21, 2011 8:59 AM

#62: Not to be an a**, but subbing a 10k run shouldn't directly be space surgery...? Alas, my stomach flu presently prevents me from running at all.

Comment #65 - Posted by: AndersB at March 21, 2011 9:03 AM

55:02 at noon (HOT and HUMID)

Comment #66 - Posted by: liv4tris at March 21, 2011 9:24 AM

i love it when i post my time and it is THE slowest.....you people are beasts lol

Comment #67 - Posted by: duffy1298 at March 21, 2011 9:33 AM

Last time 2/9/11:
"Ran just under a 10k outside: 46:54
10 degrees in Chicago today but it feels like -5"

Today: Ran same route as above in 43:50-It is a beautiful day today! Perfect for running.

After the 10k- I completed 23 burpees for day 23 of my 100 day burpee challenge. (These were the slowest burpees of my life thus far haha)

Comment #68 - Posted by: Sarah (f/22/122/5'4") at March 21, 2011 9:53 AM

50:22

Comment #69 - Posted by: mike/41/6'3"/230 at March 21, 2011 9:54 AM

What a reminder of why I hate running!

On a treadmill at 6.5 steady for a time of 56:00.

Please let tomorrow be an upper body strength day - like bench or presses!

Comment #70 - Posted by: chad81 at March 21, 2011 9:59 AM

2011-03-21: 43:58. 6.2m run. (TM)
2010-07-04: 48:30. 6.6m run. (TM)

Comment #71 - Posted by: gs at March 21, 2011 10:17 AM

f/41/5'4"/117
Love these WODs! Wish this had come up as Sectional #2. Darn it.
49:40
Route was 6.49 miles. Little long.
Felt great.

Comment #72 - Posted by: Heather Szabo at March 21, 2011 10:26 AM

In regards to the level one cert in Boise ID. Training staff did a great job and to be trained by Miranda was like being trained by a celebrity!! Thanks to everyone who helped put on the weekend that kicked my butt!!

Comment #73 - Posted by: Dan H. at March 21, 2011 10:30 AM

M/43/5'11"/190

Ran 9.8k

52:25

Comment #74 - Posted by: nutfam at March 21, 2011 10:33 AM

our affiliate did:

3 rounds:

15 HPC 135/95
15 burpees

95# Time: 4:28
power clean for strength work
Accessory: pull ups, push ups, hspu, air squats ghd sit ups, full ROM back extensions

Comment #75 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 21, 2011 10:37 AM

Does anyone know a point of contact for the crossfit games? I have been charged three times by them and still unable to log in. They have no contact number or email for any problems that upsets me. So if anyone out there can help me I would be extremely grateful!

Comment #76 - Posted by: scott at March 21, 2011 10:38 AM

Had an awesome time in San Diego, great people, and great fun!

Comment #77 - Posted by: Prasch at March 21, 2011 10:57 AM

Monday 110321
Run 10K

Post time to comments.

time 1:05 That is an hour and 5 min

Last 5 k was hard, it was a good lesson in mental toughness.

Comment #78 - Posted by: NikNichols42yo 5'7'' 165lbs at March 21, 2011 11:18 AM

52:02

grumble grumble running grumble grumble

Comment #79 - Posted by: Kris S at March 21, 2011 11:27 AM

Traveling this week so did yesterdays WOD today:
11:42
subbed neutral grip PU
135# front squat
Resort gym had free weights but no high rack, had to clean the weight each round which got hard as I got close to the end. Still a great WOD. I always laugh at the other people "working out" in these resort gyms. I am sucking wind, hands on my knees and most of these people look like they could go out to eat right from the gym! To each there own. CrossFit rules where ever you are!!

m/37/6'1"/205

Comment #80 - Posted by: Rough Robbie at March 21, 2011 11:30 AM

I was dreading a running workout! Haven't been able to run with some ankle injury, so I'm subbing in a faux-triathlon.

450m "Swim" on a Vasa Trainier
12k Stationary Bike
3k Run on the tredmill (lot of snow dumped on us this morning)

0:53:45

Comment #81 - Posted by: Patch at March 21, 2011 11:45 AM

Big thanks to the trainers and staff at the L1 @ Alamo CrossFit! Chuck, Nicole, Russell, Lance and Lindsay, had a great time. THANK YOU!!!

Mike R.

Comment #82 - Posted by: Mike R. at March 21, 2011 11:49 AM

Bruised ball of foot doing DUs last week. Was able to 5K in 31:32.

Comment #83 - Posted by: Phil/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at March 21, 2011 12:02 PM

M/45/5'10"/185

Time 1:02.38

First long run since knee surgery... was nice to finish.

Comment #84 - Posted by: Raven Fuentes at March 21, 2011 12:42 PM

47:05 on a gravel airfield in Basra, Iraq. The sand and wind made my nose bleed.

Comment #85 - Posted by: Brian at March 21, 2011 12:43 PM

just checked the website for the 1st time since last night

apparently "run a 10k" wasn't some sort of sick joke

heading to the track...

Comment #86 - Posted by: Warren B at March 21, 2011 12:53 PM

Mapped out a 10k, then had to make a detour due to construction, ended up with what looks to be 5.6 miles in 39:01.

Buy in: Bench press 5-3-1-1-1-1 165-185-205-215-215-215; Front squat 5-3-1-1-1 165-195-225-205-215.

Cash out: mob work: butt delamination and shoulder whooping.

Comment #87 - Posted by: Kamper M/46/205/74" at March 21, 2011 1:15 PM

43/m/176cm/73kg

As rx'd

49:10

Without any knee pain with Nike Free Run.

Comment #88 - Posted by: Memuc at March 21, 2011 1:23 PM

Didn't measure, just ran for

58:00

Satwiwa and Pt. Mugu State Parks. Hilly, muddy and rocky.

Awesome time Kamper!

Comment #89 - Posted by: mas 54/m/155 at March 21, 2011 1:27 PM

47:17

Comment #90 - Posted by: Shane G 6'3"/220/27 at March 21, 2011 1:29 PM

M/52/6'4"/215

52:30

Comment #91 - Posted by: JOe at March 21, 2011 1:43 PM

Just PR'd at 49:33 in Fivefingers... Stoked!

Comment #92 - Posted by: Nick Kirkes at March 21, 2011 1:47 PM

44:40

Heart rate between 87 and 92 the first 5km.
Heart rate between 82 and 90 the last 5km.

(Had to slow down about halfway because of lactic buildup. Was able to speed up again at about 3/4)

Comment #93 - Posted by: sindre at March 21, 2011 1:58 PM

71:08

Comment #94 - Posted by: Sinal M/31/5'9"/215 at March 21, 2011 1:59 PM

48:35 perfect running conditions in vegas today. Thats the furthest I've run since I was like 16 years old.

Comment #95 - Posted by: Ryan S 34/m/5'7"/150 at March 21, 2011 2:04 PM

6 miles

53:21

Comment #96 - Posted by: ferb44 185# at March 21, 2011 2:13 PM

10K TT treadmill 1 degree incline 39:56 (6:30 pace)

Comment #97 - Posted by: Casey P M/43/5'10/173 at March 21, 2011 2:29 PM

After 5 days of recovering from the flu:

5K
28:43

Comment #98 - Posted by: Pete M/40/72/190 at March 21, 2011 2:34 PM

54:17

Longest run I've ever done. Did it outdoors on the Salmon Creek Trail, 8:44 average pace. 5k split at 25:41, 8:16 pace first half. Rained the whole time, got nice and soaked. Need to push faster, wasn't really that tired at the end.

Comment #99 - Posted by: Sheldon N (M/33/6'/184) at March 21, 2011 2:47 PM

M 36/5'7"/131

As rx'd: 39:18

Comment #100 - Posted by: Dan D at March 21, 2011 2:49 PM

40M/5'10"/170#

W/U: skipped. Couldn't wait to get out and enjoy the nice weather.

As Rx: 52:38.

C/D: walk 1k.

Off PR by 4:54. Run on outside road course (63F, 63% humidity, wearing VFF). Took full advantage of the new spring weather. Threw on some shades and took a relaxed pace, soaking up the vitimin D. Actually, it was probably more work taking a slower pace. Even developed a blister on the ball of my left foot. But, I enjoyed every step of this run.

Comment #101 - Posted by: rjf (Since 07-20-07. WOD no. 1006) at March 21, 2011 2:49 PM

Super soar yesterday. I think it's the bicep tendon giving me all the trouble. Could barely warm it up.
Today:
Calisthenics
Foam Roller
3/3 min rounds of jump rope
Stretch the shoulder

Comment #102 - Posted by: Daniel Anderson at March 21, 2011 2:50 PM

Still recovering from 8 miles on Friday, sub'd Sealfit WOD.
-50 x DU
-Press: 8 x 95, 6 x 105, 3 x 115, 2 x 125, 1 x 125, 1 x 125
-15 x 95lb press
-40 x burpees (unbroken)
time unknown

Comment #103 - Posted by: ajax at March 21, 2011 2:58 PM

10 k at work.
Regular course. Mud and some snow/ice left.

55.43

Comment #104 - Posted by: JohanS m/42/177cm/87kg at March 21, 2011 3:02 PM

46:ish rx'd at Santos Trailhead - Pine Tree and Dog Bone Loops

Comment #105 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 21, 2011 3:29 PM

Doing this tomorrow, for I feared that I would get sick on this snowy/rainy day :/

Comment #106 - Posted by: Nikee 17/ f/130/5'6" at March 21, 2011 3:38 PM

48:23

sandy hills...gotta love 29 palms

Comment #107 - Posted by: David at March 21, 2011 4:05 PM

6 rounds of:
2:30 speed bag + 2:30 heavy bag
m/53/6’/215

Comment #108 - Posted by: Pete In Sun City at March 21, 2011 4:06 PM

did
"Weaver"
as rxd
28.22

Comment #109 - Posted by: Jonblaze at March 21, 2011 4:29 PM

as rx'd 49'58"

my 10k route Juanita to Kirkland with hill in the middle out and back.

Comment #110 - Posted by: Tim 34/5' 10/ 165 at March 21, 2011 4:33 PM

32:23 for 3 rds .67 mi run, 25 push ups, 25 abmat sit ups. 1st workout in 2 weeks after hamstring pull. vs
57:25 on t-mill w/ 3 30 sec breaks to suck gatorade 12/1/06
55:34 on t-mill w/ bad acid stomach 9/7/06
56:25 on t-mill w/ 3 breaks for water on 7/26/06

Comment #111 - Posted by: kevin o at March 21, 2011 4:38 PM

Sub'd 10k row. (no long runs since knee surgery). 44:53

Comment #112 - Posted by: Jim S at March 21, 2011 4:39 PM


I can't help but notice Matt S, who was complaining yesterday that the front squat weight was too light, isn't here complaining that HQ should be programming a full marathon instead of a 10k.

Comment #113 - Posted by: Jay at March 21, 2011 4:41 PM

L1 cert at Bellevue was great. Little sad it's over. Thanks to Todd, Curtis, Jessie, Chris,and Abby. You all rock!!! Go group !!!!! you know who you are. :)

Comment #114 - Posted by: Rona at March 21, 2011 4:42 PM

57:52 with some hills and a causeway.

Comment #115 - Posted by: John m/42/68"/165 at March 21, 2011 4:50 PM

Missing long runs lately, so I did a 10 miler. 1433 elevation gain, 7100-8300 in elevation. 1:58. :)

Comment #116 - Posted by: TineNeff at March 21, 2011 4:58 PM

M/33/6'3"/200

Miserable, miserable 30 mph winds: 46:42

Worst 10K experience of my life.

Comment #117 - Posted by: Ben S at March 21, 2011 5:19 PM

@Andy - Thanks for the compare to date


two laps around 5k Blanchard Woods CC loop:

49:20

(24:17,25:03)

got lazy in middle of second lap, sore legs caught up to me.

later,
b

Comment #118 - Posted by: brian p m/34/5'8-1/2"/169 at March 21, 2011 5:24 PM

What a perfect day to run!

59:58. Took it easy and enjoyed the zen!

Mad love for CrossFit!

Comment #119 - Posted by: Andrea Cross at March 21, 2011 5:30 PM

50:45 as rx'd

Comment #120 - Posted by: MarcusG 30 5'9" 168 at March 21, 2011 5:37 PM

Run 10k: 50.36

Took it easy on the run. Right leg/knee felt weak towards the end, but feeling great afterwards.

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." ~ Mark Twain

Comment #121 - Posted by: Espinosa m/26/5'11"/165 at March 21, 2011 5:44 PM

45/172

6 miles - 59:43

Comment #122 - Posted by: Rick Cantu at March 21, 2011 5:49 PM

What an amazing weekend in San Diego. The Level 1 Training was by far the best hands on certification I've been lucky enough to be a part of. Thank you to all of the coaches, you guys kick ass!

Comment #123 - Posted by: Michele at March 21, 2011 5:50 PM

49:32 ran the boardwalk up and back, may have been just under 6.2 miles.

Comment #124 - Posted by: greg 39/6'3"/217 at March 21, 2011 5:57 PM

M/42/180

10k: 48:51

More better faster

Comment #125 - Posted by: Marty at March 21, 2011 6:04 PM

6.25 mi on treadmill

49:59

Comment #126 - Posted by: Marky Mark at March 21, 2011 6:08 PM

m/41/156
53:44 10k

Comment #127 - Posted by: Seth H. at March 21, 2011 6:23 PM

M/50/6'3"/195

52:03

Comment #128 - Posted by: JimL at March 21, 2011 6:26 PM

6.25 miles
1:01:13

Comment #129 - Posted by: rox 45/5'4"/120 at March 21, 2011 6:35 PM

49:18 10k Row level 5.

Comment #130 - Posted by: DavisBenDavis at March 21, 2011 6:42 PM

56 minutes. Cold rain the last half. Proud of myself for pushing hard the whole way.

Comment #131 - Posted by: hillmang at March 21, 2011 6:46 PM

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

As rx’d: 53:14
Foam roll after
Compared to 070209: 1:01:22

Comment #132 - Posted by: Sesoku at March 21, 2011 6:47 PM

~65 min

first time doing a 10k w vibrams...stuck with a steady pace.

Comment #133 - Posted by: controlfreak at March 21, 2011 7:09 PM

As rx'd. 53.58. Damn I hate running. :)

Comment #134 - Posted by: devo 38/m/6'2/213 at March 21, 2011 7:12 PM

Ran a half marathon Sunday in 1.51 so skipping this one.

Comment #135 - Posted by: Rosie in Atl at March 21, 2011 7:15 PM

54:17

As Rx, outdoors in the rain on Salmon Creek Trail, 8:44 average pace. Split at the halfway point was 25:41. First time running a 10k, I think this is the longest run I've ever done.

Comment #136 - Posted by: Sheldon N (M/33/6'/184) at March 21, 2011 8:06 PM

57:00

The worst 10k of my life. Maybe the football yesterday wasn't such a good idea.

M/37/5'10"/180

Comment #137 - Posted by: DomH at March 21, 2011 8:26 PM

L1 Cert Boise: What an amazing weekend! Thanks Casey, Tyler, & Sun at CrossFit Refinery for graciously hosting such an awesome event. Joe, Eric, Tommy, & Miranda, you guys were class acts. Not only are all of you incredible athletes, you're knowledgable, friendly, and professional. My experience was valuable, and enjoyable. Thanks again.

Comment #138 - Posted by: Michaela B. at March 21, 2011 8:41 PM

Great cert this past weekend at usd in San diego! Great program. Great trainers staff and coaches. Learned a ton!

Comment #139 - Posted by: Brent at March 21, 2011 9:46 PM

48:26

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

Comment #140 - Posted by: mark nash at March 21, 2011 9:52 PM

Awesome L1 Cert. in Bellevue. All of the trainers (Todd, Curtis, Jessie, Chris,and Abby) were amazing and I learned so much! Thanks!

Comment #141 - Posted by: Ana at March 21, 2011 10:25 PM

49:45

Comment #142 - Posted by: dpp at March 21, 2011 10:45 PM

Massive thanks to all the staff for the lvl 1 cert in the canary's had an awsome time and met some awsome people this truly is an amazing community worldwide !

for all the people who came out with us to celebrate sunday night ive programmed a workout for you to try and post results to me on facebook - michael madden or email me michael_madden@hotmail.co.uk please keep in touch was great meeting you all.

Jager-BOMB! - 15 min amrap
4 Pullups
8 Burpee's
12 Med ball cleans (10/8 kg)

3 2 1 GO

Comment #143 - Posted by: Mike at March 22, 2011 1:18 AM

F/40/5'6"/150

must not have remembered my route correctly--mapped it afterward and it turns out to be 9.3K---aaaargh! Didn't think I could run it this fast.

54:28

Comment #144 - Posted by: mom to five at March 22, 2011 3:14 AM

Subbed a 10k row with the damper at 10.
41:36

Better than my college time 3 years ago. But then I couldn't Deadlift heavy either.

Comment #145 - Posted by: JakeA at March 22, 2011 4:37 AM

3 mile run
22:30
then
30 K's to E's
25 Pushups

Comment #146 - Posted by: dyagg at March 22, 2011 5:41 AM

M/32/6'1/182

Ran 1st 10k race on Sat. Longest I have ever run.

Cut this down to 4.5mi including a slow start...
Calfs burned from mile 1 ;) About 35min

Comment #147 - Posted by: onepostandimout at March 22, 2011 5:54 AM

m/33/5'9"/180

59:01

Comment #148 - Posted by: lelliott at March 22, 2011 6:14 AM

Crossfit Warm-up x2
Dynamic stretching

Scaled run back to 5k
Time: 28:54

m/25/5'6"/165

Comment #149 - Posted by: FKarcha at March 22, 2011 6:29 AM

33/m/5'10"/220

59:01

Comment #150 - Posted by: D Craig at March 22, 2011 6:39 AM

Ran 5k, 40.19. But my previous longest distance running without stopping or walking some was 1.5 miles so I'm ok with this. It can only get better.

Comment #151 - Posted by: Theresa at March 22, 2011 6:51 AM

2.25 miles in 24:30

Comment #152 - Posted by: Sean Lacy at March 22, 2011 7:37 AM

57:03

appox. timer(runkeeper) paused in the middle of run.

Comment #153 - Posted by: knodes at March 22, 2011 8:18 AM

These times really aren't very good...This is why again crossfitters like every other athlete on earth shouldn't claim to be the most fit in the world. Even the elites. YOU SIMPLY ARE FIT FOR WHAT SPORT YOU DO! CF makes people excellent explosive weight lifters who are light, proficient when exercising with body weight. However they are not good endurance athletes and this is obvious through almost every time posted averaging well over 8 minute miles.

as rx'd: 41:13

Comment #154 - Posted by: Colin at March 22, 2011 8:31 AM

Thank you Pat, Courtney, Jami, Simon and Melissa, you were all outstanding as Trainers at the L1 Cert in the Canary Islands this past weekend, informative and fun, great memories!

Comment #155 - Posted by: licia at March 22, 2011 8:34 AM

Went for a 12.5 mile bicycle ride with queen instead. Who likes to run anyway...?

Comment #156 - Posted by: KB 24/5'10/197 at March 22, 2011 8:51 AM

Haven't run any distance in a while and had to do it on the treadmill. My sanity gave out after 4 miles: 34:30

Comment #157 - Posted by: Rggr at March 22, 2011 9:43 AM

46:00

Comment #158 - Posted by: Rusty M/30/183/5'11" at March 22, 2011 10:05 AM

M/65/183-Run 5K- 36:14- WAY too much walking! Feeling dull today.

Comment #159 - Posted by: peejay2 at March 22, 2011 11:01 AM

Colin,

What is a good endurance athlete then? Crossfit has an endurance website. Give it a look. I happen to think these times are all good. Remember, one is comparing to oneself, not to others. It's the fittest "you". Food for thought.

Comment #160 - Posted by: ds at March 22, 2011 12:18 PM

Thanks sooooo much to all the incredible trainers at the L1 cert @ the CrossFit Refinery in Boise this past weekend!!!! I learned so much and had a blast AND stoked the fire for CrossFit even hotter!!!
Thanks again everyone for all the fabulous energy and enthusiasm!

Comment #161 - Posted by: janelle at March 22, 2011 12:19 PM

Great L1 Cert in San Antonio! Thank you, Chuck, Lindsey, Nicole, Russell & Lance! Looking forward to my future in CrossFitting!!! ~Karyn

Comment #162 - Posted by: Karyn M. at March 22, 2011 12:20 PM

5k on track 28:43

Comment #163 - Posted by: GU997 M/41/185/5'10" at March 22, 2011 12:43 PM

10k row 45:01-first time.

Comment #164 - Posted by: jt at March 22, 2011 12:46 PM

LOVE LOVE LOVE when we get to run!!! 42:39....not a pr, but great still
Collin....check out crossfitendurance.com.

Comment #165 - Posted by: shariBaby/5'2/102 at March 22, 2011 1:07 PM

C-
12 laps
51:56

Comment #166 - Posted by: Jeff & Charity @ CF Snohomish at March 22, 2011 2:02 PM

Colin, you got pwn'ed by over a minute by me as a Crossfitter. I did Ironman Wisconsin for the past several years and I can tell you that as an endurance athlete it is a given that you will lose strength, size, stamina and speed by training with the old endurance paradigm of 15-25 hours plus of training. My run times have only gotten faster since I switched to CF.

Comment #167 - Posted by: Casey P in Milwaukee at March 22, 2011 2:22 PM

1:10:15
and I'm a smoker. laff

Comment #168 - Posted by: paul at March 22, 2011 3:09 PM

I did this workout on Tuesday, March 22, 2011. My wrist is sprained from this weekend so I did a 5 min. warm-up on the eliptical machine and then did one round of the CFWU. I went light on the pull-ups (85 lbs assistance), dips (85 lbs assistance), push ups, and TRX exercises (less of an angle).

I modified this workout to a 5k (3 mile) run. I tried the fore foot/pose running style for the first time. I ran the first .5 mile without shoes and then put them on for the next 2.5 miles. My calves are absolutely killing me, and I think I will have blisters all over my fore foot, but overall things went pretty well.


I finished in 31.02. That includes the time I took to go get water and walk out the stiffness I was feeling in my feet & calves.

Comment #169 - Posted by: RJB7 at March 22, 2011 3:29 PM

Hills, hills, and more hills on this one! As my running partner says, "OWWWWWWWWWW!".

64:18

Comment #170 - Posted by: Thinlizzie at March 22, 2011 3:41 PM

Inexact route, but according to Google maps it is 6.2 miles. Hilly route too, and I had a few traffic delays.

47:20. Went out hard, may have coasted a little in the middle, and finished strong. Need to try to push it through the whole race.

Comment #171 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 22, 2011 3:52 PM

forgot to post this yesterday...I follow CFE but saw this on the mainsite and was travelling and figured what heck!

41.10 RxD

Comment #172 - Posted by: ErikVT at March 22, 2011 4:51 PM

50:30 Rx

Comment #173 - Posted by: Keil at March 22, 2011 5:40 PM

outside on what seemed like 8 trillion hills and a pretty strong wind, all those are just excuses, but still. next time faster.

59:31

Comment #174 - Posted by: Raph at March 22, 2011 6:27 PM

extremely strong winds, walked most of it: 1:13

Comment #175 - Posted by: Casey Ryska at March 22, 2011 6:37 PM

1:10:08

Comment #176 - Posted by: myles456 at March 22, 2011 7:12 PM

Treadmill
5k - 27:15
10k- 55:17

Comment #177 - Posted by: David at March 22, 2011 8:12 PM

45:56
Slower than I would have liked. The WOD from yesterday destroyed my legs, so my pace suffered.

Comment #178 - Posted by: Magnus 25/5'8"/160-165 at March 22, 2011 11:40 PM

WOD #61 - Done on 3/23. Scaled down to a 4-mile run. At 255 lbs, not sure the extra 2.2 would be good for my knees.

WOD time - 46:19

Guess I'm not "ee-leet". Maybe I'll just quit doing this and go back to thrice-weekly-20-minute eliptical sessions with a one-time-around-machine-weight circuit. Or maybe I'll choose not to listen to the arrogant, short-sighted and foolish haters (not to mention the product haters, form police, and nudity police) that make up the annoyingly vocal 1% of posters that feel like they have to spread negativity around. And while I'm at it, maybe I'll take the rest of this rant to the message board. Sorry if I indulged here for too long.

M/42/5'11"/255

Comment #179 - Posted by: Pat Overton at March 23, 2011 11:17 AM

Oh and Casey P.? Represent!

Comment #180 - Posted by: Pat Overton at March 23, 2011 11:24 AM

haven't been doing much running. not quite ready yet mentally for this distance, had to walk a couple times.

52:20 on treadmill

Comment #181 - Posted by: Callum at March 23, 2011 12:07 PM

60:25

Prince William Forest Park, VA (wicked hills)

Comment #182 - Posted by: gerschey at March 23, 2011 1:14 PM

m/39/76/210

Rowed 10K on C2

39:29

Comment #183 - Posted by: Chas at March 23, 2011 3:22 PM

5K: 23:29 not a 'race' PR, but a never worked out at that pace before - felt about 85%.

Comment #184 - Posted by: Brandon375 at March 23, 2011 3:54 PM

48 min on a hilly route

Comment #185 - Posted by: Lior M - m/22/182/5'11" at March 23, 2011 4:53 PM

54:20
Had to do it after dinner on a treadmill at the firehouse didnt try and go fast just finish because we just ate after a couple of fires and when i was running had to stop at least 5x cause food kept coming up. so just happy to finish.

Comment #186 - Posted by: cheflin at March 23, 2011 10:14 PM

26/m/194/70''

49:22 in the cold rain in npt

ran it with holly, she went 53:44

Comment #187 - Posted by: gino at March 24, 2011 1:16 PM

row 10k on c2
44:42

Comment #188 - Posted by: Kyle A. at March 24, 2011 4:54 PM

1:00:27
happy to have survived

Comment #189 - Posted by: jh 42/210 at March 24, 2011 4:59 PM

feet failed

5k in 21:11

Comment #190 - Posted by: lucien at March 24, 2011 6:53 PM

Why would anyone in their right mind want to run 10k?

Comment #191 - Posted by: Justin at March 24, 2011 7:13 PM

What's it with all this whining about running? Where's the "practice your weaknesses" spirit?

Comment #192 - Posted by: AndersB at March 25, 2011 8:59 AM

10k- 7k uphill, 1k down with a few flats in my Merrell True Gloves(awesome platform) 57 min and some change.

Comment #193 - Posted by: 0tter1 at March 25, 2011 11:21 AM

Miyagi and Mrs. Miyagi
As Rx'd.
51:14

Comment #194 - Posted by: Miyagi m/31/167.2# at March 25, 2011 3:41 PM

44:41

Comment #195 - Posted by: amped 36/M/190/6' at March 25, 2011 6:04 PM

Due to foot inflammation (didn't wanna run on it), I subbed this for the 10K

Hopper deck card 9 of Spades:

MD
21-15-9
Box Jumps, 21''
Kettlebell Swings, 1 pood
SDHP, #45

6:10

Comment #196 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at March 25, 2011 7:10 PM

As rx'd 59:25

Jogged most of the way!

Comment #197 - Posted by: al deezy at March 25, 2011 8:32 PM

4.6 hilly miles 46:00

Comment #198 - Posted by: brett_from_wylie at March 26, 2011 7:01 AM

53:42 (treadmill)

28/m/5'8"/193

Comment #199 - Posted by: Justino at March 26, 2011 12:20 PM

Great course in Gran Canaria! :)
Thanks to all the trainers and participants!


Takk for alt!

Comment #200 - Posted by: Iselin at March 28, 2011 2:34 AM

42:27mins.

Comment #201 - Posted by: BarryT at March 28, 2011 7:11 AM

15 miles in 40 minutes on the stationary bike. Still can't run because of my ankle, but I'm getting close. Will have to try a 5k soon.

M/26/5'11''/200

Comment #202 - Posted by: Kent at March 28, 2011 2:55 PM

Terrible cold....throat burning...did 5k on elliptical 29:57

Comment #203 - Posted by: BigCurly13 at March 29, 2011 6:25 AM

got to 6k (26:00) and blisters started. remember not to do more than 5km on treadmill because of this!
finished with 20 minutes of skipping...

Comment #204 - Posted by: Jack - Hitchin at March 29, 2011 11:56 AM

10k = 1:00:31

Happy considering I haven't run in like 5 months.

Comment #205 - Posted by: Henry M at March 29, 2011 3:30 PM

did dumbbell bench press (7x5)

90-100-110-120-130-140-150(f)

Comment #206 - Posted by: Manchild at March 30, 2011 4:08 AM

1:14:33

Comment #207 - Posted by: Chris O. M/41/5'10"/210 at March 30, 2011 2:14 PM

Little late but 38:40

Comment #208 - Posted by: Evan at April 2, 2011 11:58 AM

m/37/5'9/181
55:13
26:39 split, 28:33 2nd half
Wow. That was bad. Heart rate didn't feel bad. Legs weren't even that bad. Just totally did not concentrate on running fast. Need to pay attention & push each minute on watch.
7/1/09: 51:01 24:12 split
1/17/09: 49:57 24:51 split
12/13/08: 50:14 24:10 split
7/10/08: 50:49
4/12/08: 52:00
2/1/08: 50:36

Comment #209 - Posted by: jrm at April 2, 2011 6:53 PM

52:44

10k treadmill run

2.5% - 9.5% incline and 11kph - 15kph

started steady, introduced a 'hilly' bit, then picked up the pace and levelled out at 3.5% and 11-12kph. sprint finish. harder than i thought it would be.

Comment #210 - Posted by: zenoperegrinus at April 4, 2011 1:52 AM

Run: 10k
52:48

Comment #211 - Posted by: Harpo m/43/145/5'7" at April 6, 2011 1:41 PM

As rx'd: 42.59

Comment #212 - Posted by: Mike Honcho M/32/5'10"/180 at April 8, 2011 4:23 AM

4.25 miles - 36.45
had to stop for blister on foot

Comment #213 - Posted by: Faleep at April 12, 2011 7:41 AM

59:47

Comment #214 - Posted by: Dexter at May 2, 2011 4:58 PM

44:33
Roughly 8K, 6 laps (through green belt then loop around street)

Comment #215 - Posted by: Doug at May 27, 2011 2:27 PM

m/34/5'9"/163

5.57 miles in 1:03 (wrenched knee)

Comment #216 - Posted by: jiggastemple at September 24, 2011 6:53 PM

Just got in 47.17 hilly. Good luck to all!!

Comment #217 - Posted by: Derek at November 27, 2011 6:58 AM

Sub row 10 km 45:04

m/37/5'11"/194

Comment #218 - Posted by: jjp at November 28, 2011 12:29 PM

10K on a indoor track 41:10

Comment #219 - Posted by: FrankW at November 28, 2011 10:13 PM
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