March 21, 2011
Post time to comments.
Compare to 070209.
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
Yes! I've been waiting on this one!
thank god its only a run.... :)
Yes! this is the only wod i can actually beat someone at! This, and that bike wod last july
Hey I am new to crossfit. Does everyone follow the WOD or do you also supplement other things into your workout?
Actually did this Friday....lol....49:30
Far from my best, but first one in a while.
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!
YES! Coming from a former LSD athlete, one of my favorite workouts...
I'm sorry but I HATE seeing Reebok's name in front of CrossFit.
any of you data loggers have a more recent compare to date?
Anybody know how your 10k should compare to your 5k?
It should be twice as long.
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.
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!
Anyone know how to report problems with the Sectional Games website? I have a score that I can't validate.
Can we sub a car for the legs? Ha!
Compare date should be 090729.
haven't done this for a while now...can't wait
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! :-)
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.
@ BigT: Sub a car for legs? Yes, but only to measure the distance accurately. Then you have to leg it!
Awesome L1 cert in San Antonio. I wish it was more than two days. Huge thanks to Chuck, Russell, Lance, Nicole and Lindsey.
Thanks for the info.
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.
Looks like I will be at the track all day. Yuck
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!
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.
slow as snot, but I'm on my way to 13.1. Did 7 miles = 1hr 13 min
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!!
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".
44:34 in the rain and left over snow.
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)
Was really hoping I did better, but at least there is plenty of room to improve.
6 miles on FOB Marez in Vibram Five Fingers 47:19
Hey great job in Boise this weekend. Had a blast, and got a lot of great info.. -Noah The orange shirt next to Miranda :)
38:11 exactly 10km yesterday
Shout out to Crossfit Sri Ram Ashram, India! Keep it movin! Now 3-2-1-GO
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.
53:09 on a hilly route with a spectacular Africa sunrise!
Treadmill w/ 2% grade
Calf injury. What is the sub for rowing?
AllisonNYC??? (My Crossfit Crush!) where has she been? I havent seen any videos of her in a while?
57:35 hilly route.
Uphill no issues, quads sore on the downhill from yesterday's WOD.
I would sub a 10k row. It's about the same time. I was thinking about doing the same thing.
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 ;)
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?
Nice video about what CrossFit is doing for the team building at Reebok. And how good does Miko look in those Zigtechs! #tweaked
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.
As tempting as it is to sleep in when it's 45F and raining...
11.29 miles in boots and utilities in 1hr 49mins
Sub'd for 20K bike ride
51:23 on the Indian Head Rail Trail
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!
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!
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
Good effort, just started in my VFF, only managed to run 4km on a treadmill so far. Calves in turmoil!!
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!
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.
10K exactly, several hills and lots of potholes/gravel on the route, and light rain...53:30. Felt great!
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.
What if you can't run 10k?
#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.
55:02 at noon (HOT and HUMID)
i love it when i post my time and it is THE slowest.....you people are beasts lol
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)
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!
2011-03-21: 43:58. 6.2m run. (TM)
2010-07-04: 48:30. 6.6m run. (TM)
Love these WODs! Wish this had come up as Sectional #2. Darn it.
Route was 6.49 miles. Little long.
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!!
our affiliate did:
15 HPC 135/95
95# Time: 4:28
power clean for strength work
Accessory: pull ups, push ups, hspu, air squats ghd sit ups, full ROM back extensions
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!
Had an awesome time in San Diego, great people, and great fun!
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.
grumble grumble running grumble grumble
Traveling this week so did yesterdays WOD today:
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!!
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)
Big thanks to the trainers and staff at the L1 @ Alamo CrossFit! Chuck, Nicole, Russell, Lance and Lindsay, had a great time. THANK YOU!!!
Bruised ball of foot doing DUs last week. Was able to 5K in 31:32.
First long run since knee surgery... was nice to finish.
47:05 on a gravel airfield in Basra, Iraq. The sand and wind made my nose bleed.
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...
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.
Without any knee pain with Nike Free Run.
Didn't measure, just ran for
Satwiwa and Pt. Mugu State Parks. Hilly, muddy and rocky.
Awesome time Kamper!
Just PR'd at 49:33 in Fivefingers... Stoked!
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)
48:35 perfect running conditions in vegas today. Thats the furthest I've run since I was like 16 years old.
10K TT treadmill 1 degree incline 39:56 (6:30 pace)
After 5 days of recovering from the flu:
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.
As rx'd: 39:18
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.
Super soar yesterday. I think it's the bicep tendon giving me all the trouble. Could barely warm it up.
3/3 min rounds of jump rope
Stretch the shoulder
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)
10 k at work.
Regular course. Mud and some snow/ice left.
46:ish rx'd at Santos Trailhead - Pine Tree and Dog Bone Loops
Doing this tomorrow, for I feared that I would get sick on this snowy/rainy day :/
sandy hills...gotta love 29 palms
6 rounds of:
2:30 speed bag + 2:30 heavy bag
as rx'd 49'58"
my 10k route Juanita to Kirkland with hill in the middle out and back.
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
Sub'd 10k row. (no long runs since knee surgery). 44:53
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.
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. :)
57:52 with some hills and a causeway.
Missing long runs lately, so I did a 10 miler. 1433 elevation gain, 7100-8300 in elevation. 1:58. :)
Miserable, miserable 30 mph winds: 46:42
Worst 10K experience of my life.
@Andy - Thanks for the compare to date
two laps around 5k Blanchard Woods CC loop:
got lazy in middle of second lap, sore legs caught up to me.
What a perfect day to run!
59:58. Took it easy and enjoyed the zen!
Mad love for CrossFit!
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
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!
49:32 ran the boardwalk up and back, may have been just under 6.2 miles.
More better faster
6.25 mi on treadmill
56 minutes. Cold rain the last half. Proud of myself for pushing hard the whole way.
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3HSPU per round
As rx’d: 53:14
Foam roll after
Compared to 070209: 1:01:22
first time doing a 10k w vibrams...stuck with a steady pace.
As rx'd. 53.58. Damn I hate running. :)
Ran a half marathon Sunday in 1.51 so skipping this one.
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.
The worst 10k of my life. Maybe the football yesterday wasn't such a good idea.
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.
Great cert this past weekend at usd in San diego! Great program. Great trainers staff and coaches. Learned a ton!
Retired Army First Sergeant
Awesome L1 Cert. in Bellevue. All of the trainers (Todd, Curtis, Jessie, Chris,and Abby) were amazing and I learned so much! Thanks!
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 firstname.lastname@example.org please keep in touch was great meeting you all.
Jager-BOMB! - 15 min amrap
12 Med ball cleans (10/8 kg)
3 2 1 GO
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.
Subbed a 10k row with the damper at 10.
Better than my college time 3 years ago. But then I couldn't Deadlift heavy either.
3 mile run
30 K's to E's
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
Crossfit Warm-up x2
Scaled run back to 5k
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.
appox. timer(runkeeper) paused in the middle of run.
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
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!
Went for a 12.5 mile bicycle ride with queen instead. Who likes to run anyway...?
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
M/65/183-Run 5K- 36:14- WAY too much walking! Feeling dull today.
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.
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!
Great L1 Cert in San Antonio! Thank you, Chuck, Lindsey, Nicole, Russell & Lance! Looking forward to my future in CrossFitting!!! ~Karyn
10k row 45:01-first time.
LOVE LOVE LOVE when we get to run!!! 42:39....not a pr, but great still
Collin....check out crossfitendurance.com.
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.
and I'm a smoker. laff
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.
Hills, hills, and more hills on this one! As my running partner says, "OWWWWWWWWWW!".
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.
forgot to post this yesterday...I follow CFE but saw this on the mainsite and was travelling and figured what heck!
outside on what seemed like 8 trillion hills and a pretty strong wind, all those are just excuses, but still. next time faster.
extremely strong winds, walked most of it: 1:13
5k - 27:15
Slower than I would have liked. The WOD from yesterday destroyed my legs, so my pace suffered.
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.
Oh and Casey P.? Represent!
haven't been doing much running. not quite ready yet mentally for this distance, had to walk a couple times.
52:20 on treadmill
Prince William Forest Park, VA (wicked hills)
Rowed 10K on C2
5K: 23:29 not a 'race' PR, but a never worked out at that pace before - felt about 85%.
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.
49:22 in the cold rain in npt
ran it with holly, she went 53:44
happy to have survived
Why would anyone in their right mind want to run 10k?
What's it with all this whining about running? Where's the "practice your weaknesses" spirit?
10k- 7k uphill, 1k down with a few flats in my Merrell True Gloves(awesome platform) 57 min and some change.
Miyagi and Mrs. Miyagi
Due to foot inflammation (didn't wanna run on it), I subbed this for the 10K
Hopper deck card 9 of Spades:
Box Jumps, 21''
Kettlebell Swings, 1 pood
As rx'd 59:25
Jogged most of the way!
Great course in Gran Canaria! :)
Thanks to all the trainers and participants!
Takk for alt!
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.
Terrible cold....throat burning...did 5k on elliptical 29:57
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...
10k = 1:00:31
Happy considering I haven't run in like 5 months.
did dumbbell bench press (7x5)
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
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.
4.25 miles - 36.45
had to stop for blister on foot
Roughly 8K, 6 laps (through green belt then loop around street)
5.57 miles in 1:03 (wrenched knee)
Just got in 47.17 hilly. Good luck to all!!
Sub row 10 km 45:04
10K on a indoor track 41:10