As Rx'd. 6:07.

Ran another mile. 6:00.

Rx'd 6:06

40/M/5'11/205

As Rx'd 6:12

2.75 mile run and 25 bleachers. First mile split was: 7:22

total time: 29:55

2.75 mile run and 25 bleachers, first mile split:

7:22

total time 29:55
rested 5 min then did:
12-9-6:
R/L kb clean and push press 1.5pood,
ring dips
5:52

"The fear of the LORD is the beginning of wisdom: and the knowledge of the holy is understanding."
-King Solomon (Proverbs 9:10)

Rx - 5:50 M/33/185

Rx - 5:50 M/33/185

#4
Nice!

6:20 as rx'd

2.75mi run plus 25 bleachers, 1st mile split:

7:22

total time: 29:55

5min rest then
12-9-6
R/L kb clean and push press, ring dips
5:52

m/35/5'10"/185

5:48 rx'd

Great pic! Would like to see a full pic of the dog. I have a boxer that looks to be her twin!

Great Pic! Please send a pic of dog, could be my boxers twin...amazing.

Nice layout!

Bertrand Russell has clearly misquoted. #13, it's clearly a riff on God's Word. Crossfit can rip on God but we can't reply?

+1 #4.

@ #4:
Blessed are you, when men shall revile you, and persecute you, and shall say all manner of evil against you falsely, for my sake.
Matthew 5:11

I'm going to go post my CF WODs on the Vatican website.

No need for bible quotes

Matthew 6:5-6
“And when you pray, you must not be like the hypocrites. For they love to stand and pray in the synagogues and at the street corners, that they may be seen by others.

Rx: 5:30

M/23/6'2"/183

+1 #4

Also, do you guys all remember when "running a mile" was something we all thought was this tremendous feat? Now we do it for a warmup some days.

The Yoke preview video didn't even show the yoke being used as a yoke! LOL That's like using farmers walk implements as parallettes! :\ I guess I'll go watch the full video...LOL.

+1 #4 - nice catch gar
-1 #19 - it won't hurt you Sampson
even - #18 - trust me, the Vatican has nothing to do with the Bible, csweet

are people really putting as rx'd? Ha, surely you don't scale this!

Where's the wod demo video for this one?

CrossFit posted a quote by Hitler a while back. There was such an uproar that it was quickly changed. How many more people have been slaughtered in god's name over the years? ENOUGH with the religion already!!!

Am I the only one that finds it strange that war stories and medieval times stories have been passed down generation to generation but no one has a good bible story that some ancestor made sure was passed down?

Ran 11.5 miles last mile was 7:45

This makes Nate Jones one of my favorite guys in the NFL now. Hope I get to see him play somewhere next season!

#27 Jeramie...uh, those ancestors made sure those good bible stories were passed down from generation to generation by writing them down and, well, putting them in the bible. Now, whether you BELIEVE the stories, that's up to you.

4:49. Finished out with a 5k at a ending time of 18:36 so i obviously slowed for the second half.

M/46/5'11"/188

1 mile - 6:23

1 mile on treadmill
6:18

From Afghanistan
Semper Crossfit!

Today, half marathon in Gothenburg in Sweden, 21km :-)).

#36 shawnixon
you should really consider the literary history of the Bible before you slam it. comparing it to aesop's fables is a joke.
No literary piece has ever gone so much time with such perfection as the Bible. yet you might believe in less credible sources such as the history of the united states or maybe even ancient egypt...

m/45/183

6:10

5:48 (treadmill). First post ever.

WOW this mustv taken alot of thought!

4:17

greg a warmup + samson stretch

squat day:
1x5 @ 45
1x5 @ 90
1x5 @ 110
3x5 @ 140

110520 wod scaled: 12:06
5 rft:
40 squats
15 box dips

today's wod: 14:13
1 mile - walk, trot, run, jog my legs were smoked after all the squats, but i did it.

It wasn't long ago that doing this warmup alone would've been considered my "workout". Awesome to see progress!

The Yoke is the BEST equipment ever. Rob O. hit it on the head with this design. If you use the Yoke as an actual Yoke it's the pure definition of moving large loads, long distances, quickly.

If anyone wants one of these things for their gym, check out www.HybridAthletics.net. You can order right there from the front page and it will get shipped out immediately, to anywhere.

#36 shawnixon - believe whatever you want to believe, but I find it interesting your take on it. That "book written by man" has had so many prophecies come true that it's a statistical impossibility hundreds of times over.

Not that I expect that to change your mind, the truth of God is smacking us all in the face and if our eyes aren't open to it, we aren't going to see it. It's just human nature.

Yeah let's keep quoting this "holy" book;

For every one that curseth his father or his mother shall be surely put to death: he hath cursed his father or his mother; his blood shall be upon him. Leviticus 20:9

Why not keep religion and Politics off this board? Go soap ur box elsewhere! This is for nutrition, health and fitness.

That said, I'll be doing today's mile Tabata style.

Is this the 'rapture' WOD? Huh...

first mile-7 min 30 seconds; second-6 min 15 seconds

We've been doing this WOD since 7:00am this morning, every hour and to continue on the hour, for 24 total.

5:46

Back not ready for longer runs yet. Sprints up an incline instead.

12 X 50 meter sprints - finished just as the rain started. Sprinted 50 meters, fast walk back to start (sprinted up a slight incline....running on a decline is not back friendly at this point) and repeat.

Judo and BJJ later this morning. While I can't spar or throw/be thrown hard, I can work on technique, footwork and off balancing.

6:15 running outside. Mapped it out with mapmyrun.com but didn't realize I had put in a hill

9:09

7:17

6:17

Going back to the yolk, I am a metal fabricator, I made one of these for the gym i belong to crossfit greendale, it also converts to a rickshaw. I can build one for other gyms and customize. You can check it out on crossfit greendale's web page.

I ended up running and hiking in my new VFF's yesterday... I know everyone said not to overdo it, but apparently I did, because my calves feel like death today. I might have to sit this one out!

M/51/153/1-1-06

7:23 outdoors.

Not very good, but still as fast as I've been in awhile. Would like 7:23 LOL.

Again, well-played, T.

7:24

I think Wilmot was pulling on my shirt tails

5:42

6.49, treadmill on 1% incline

Why are you guys quoting the bible??
I dont understand the reference ??

Like mentioned above...this is about health and fitness, not some book.

m/43/200/5'11"

7:49

#36 shawnixon
There is no reason to be rude or disrespectful. You have your beliefs, let others have theirs. Nobody is insulting/attacking you, so please keep your negativity to yourself.

jratchick@yahoo.com

33/m/5'10"/220

Heel not ready for running yet.

2k row

8:16...slow and steady

#47...that is AWESOME!!! It'd be interesting to see the times and your strategy for eating throughout the day too.

7:00 pace during a barefoot run

2011-05-21: 7mins. BF on TM. 47.75" BJ (pr).

okay people firstly this isnt a place about religious discussion so please stop it, secondly you cant just post something about your religion and basically tell a person "i have my beliefs so shut up" if your really one of gods children you will be open to other peoples beliefs. this isnt a place where religion should be discussed so stop projecting your faith

F*ck I'm tired of my sinusitis! 2 weeks w/o running, and 1 week w/o crossfit now... Has resigned to doing some light yoga for peace of mind...

6:52

M/45/185/5'9"

m/37/5'8"/170#

Treadmill 1mi run - 6:34

M/51/5'9"/172

25 HSPU
"Randy" 30 Squat Snatch
1 Mile Run = 7.28

6:40 dirt

This crossfit stuff is amazing...

I don't like running. I hardly ever run, yet I probably haven't run a mile this fast since high school.

6:18

M/48/5'9"/170

6:59. Broke 7 minutes for a personal record.
M/27/5'10"/170

6:40 (1:30, 1:40, 1:45, 1:45)

Can anyone tell me how to download a movie from the CF Journal to my ipod? iIlliterate.

7:50 mi - clearly more work to do...

Today is armed forces day so I decided to do Murph for the first time and check my split time for the first mile run.

1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

48:10 (First mile: 7:44)
Tried to practice pose running for the first time but quickly came back to "just make it through this" form running.

"The characteristic of a genuine heroism is its persistency. All men have wandering impulses, fits and starts of generosity. But when you have resolved to be great, abide by yourself, and do not weakly try to reconcile yourself with the world. The heroic cannot be common, nor the common heroic."
   - Ralph Waldo Emerson

Made up yesterday's "Wilmot".

19:13, as Rx'ed.

RIP

As rx'd with baby jogging stroller

9 minutes

m/5'9"/152
Timed the second mile of my run, 4:56

6:22

M/30/5'7"/160

0.25mile - 1:31 min
0.50mile - 1:34 min
0.75mile - 1:31 min
1.00mile - 1:25 min

Total 6:02 minutes (Should've pushed harder on last lap).

I ran a mile at a track meet last night. Does that count? If so it was 6:03

1 Mile
5:30 on Treadmill
first half at 11.4 (2:30)
second half at 10.2 (3:00)

Fastest since high school for sure.
Finished with some thai striking on the heavy bag and some failed attempts at bar muscle ups.

40M/5'10"/170#

W/U: skipped.

As Rx: 6:27.

C/D: SP, 135x3 - 150x3 - 165x1.

Run on outside road course (74F, 53% humidity, wearing VFF). Not happy with time. Just didn't have any drive to pick-up the pace. Just cruised along. Probably should have done a warm-up first. SP felt very heavy, most likely thanks to yesterday's ring dips. Wanted to do 165x3, but one was all I had today. So not a spectacular performance, but running in the beautiful weather felt great. Impossible to feel down! :)

5:53 as rx'd

7:46

finished it off with 3 rounds for time: 5:16
5 pullups
10 pushups
15 squats
2 tire flips

@#76 - Didn't need a "crutch" for this one!! LOL! :)

43/m/176cm/73kg

6:36

Rested about 10 minutes and ran another mile in 6:38

6:30

6:30 in bad weather

6:28 as rx'd

6:22

6:54

Disappointed; well off PR of 6:18. No excuses, just didn't have it today.

Run 1 mile (4 farm laps): 6.00

Haile Leul: 7.24
Mariana: 7.44

5:52.

I think the impact of crossfit on football players' quickness and speed was more than a tad overstated in the video. Appropriately selected crossfit training for GPP makes a lot of sense in some parts of a periodization scheme (and could have some indirect effect on the desired traits), but 'crossfit' training for people who are already top notch athletes will only improve their quickness, speed, and strength insomuch as it resembles other more established methods of developing those traits.

Crossfit's great, just be careful with the claims you make or you risk undermining the true value of this type of training.

SGDL:(wu 135-185-225) 275-275-295
SNx5: (wu 95-115) 135-135-135
Thrusterx3:(easy 95-135-155-165-175)

500run/maxHSPU/500row:
4:38 (1:55, 26 reps in :44,1:57)
4:26 (1:56, 27 reps in :39, 1:49)

F/41/5'4"/117
6:54 - neighborhood loop
Eric did it in 6:25

7:25

6:18. Solid WOD

I think it's interesting that the cultural view of the bible is based much on view of religion, which are two very different things. in fact the bible actually calls religion a whore, and that includes christianity, but not exclusivly, because rather than follow what the bible really teaches, they have sold their values and their dignity to the governments of the earth, for a price. Many people don't know that the bible prophecies that God will put into the minds of the governments of the earth to destroy religion for good with a voracity like a wild animal. interesting. Revelation 17:15-18

6:43 barefoot on a track. My feet hurt.

8:20 done right after making up yesterday's WOD (Wilmot). RIP

6:23 as rx'd after heavy deadlifts

free site for using google maps to chart rout distances:

gmap-pedometer.com/

perfect for running/biking etc.

6:23 as rx'd after heavy deadlifts

6:46

c/d: 20-30 feet of handstand walks.

m/20/5'8/160

Run 1 mile

Time: 6:09

Fastest ever mile time!

*Fear of the Lord is the Beginning of Wisdom...

M/51/153/1-1-06

WOD #2 of the day. Caught up with WOD I missed.

AMRAP 5:00
3 DL 225#
7 PP 75#

4 Rounds + 3 DL

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M x 1-1

As rx’d: 6:08
Foam roll after

8:19

4 miles @ 33:08. Not good but I had to clean up after the dog about half way which ate up a minute or two.

Kettlebell H 2 H drills, and snatches w/ 20 kilos
M/53/6’/210

47 you/280#/M

As rx'd in 8:24.

9:03 Rx'd...with a peppering of rain, side wind and hill to boot.

7:09

7:10

7:00 on the button.

Also: I ran the Bay to Breakers last weekend in 1:22

If you ever get the chance, do that run. Crazy!

At #45 true bible was written by men but so hasevery book we read . So if your saying fallible men wrote the bible those same fallible men write books today. There is great stuff to know about the history of the bible. It's unfortunate that people give it such a bad name.

35/M/6'00/189

7:00

96 degrees out

6:36
Third day of Crossfit !!

In wake of knee surgery 5/18, can't run a mile. Next week @ Y will instead row 2k and see if I can keep it sub 8 minutes (did a 2-legged 2k row over Easter at 7:45).

Knee discomfort 'broke' last night -- after an hour, slept well. Today, went hard at my in-home WOD, dubbed Knee Gone Bad:

3 rounds w 1 min in between rounds, of these 1-legged exercises:

- Stairs lift (scoot up 14 stairs backwards on butt using 1 leg 2 arms; scoot down fowards, 1 leg 2 arms. Go up and down for 1 min; each stair = 1 point)

- Step ups 1 leg (each step up + down = 1 pt)

- Hollow rocks hold 5 secs relax 3 secs (each 5-sec hold = 1 pt)

- Leg stationary, hand crawl to pushup, crawl back, stand up (1 pt)

- Ottoman dips (1 pt each)

==============

133 + 140 + 150 = 423 points. Intensity good to great on rounds 2 and 3 for stair lifts and Ottoman dips. Covered 66 stairs in round 3.

Will do again tomorrow and see if can kick up Hand Crawl to Pushups count (stuck around 10-11 for a minute; should be able to get 15-20) -- and Ottoman dips further.

7:10
I ran this one outside (half on pavement and half on grass)
Love running, once it's over!

6:28

M/37/6'1/168

45/171

7:47

First time i ran a mile for time. 4:57.

6:17, second half was pretty hard.

As Rx'd: 5:18.
M/27/170/6'
Lifted After.

8:24

Those of you that slam the Bible should at least take a look at the historic accuracy of it. Though you may disagree with what's in it, I think if you studied the facts surrounding the manuscripts from which it came, you would be truly amazed (or at least also make you call into question some of the ancient writings you DO believe to be true!)

- 5:22

5:29 (barefoot/outdoors)

7:35 (barefoot)

6:45

9:20
Slow time but pretty fast for me. Fastest I have ran a mile in 10 years.

first time ever that I ran/timed 1600meters: 7:41
laps 1:54, 1:58, 1:57, 1:51

while warming up I timed other distances just to have an idea of my times:
100m: 0:20
200m: 0:50
400m: 1:50
After the mile I could not get myself to give these a more serious try.

8:20

6:56

This will improve - 8:57.

Joni - 9:06.

6:08 (PR)

Done at the track. Went out a little too fast on the first lap then tried to hold it together. 2:47 split at 800m. Improved from 6:14 last time about a month ago. Wore my NB Minimus shoes, still getting used to the barefoot feel.

8:13

M/35/6'4"/193

6:08 on the rowing machine.

Interesting - no one can seem to run a 5k faster than 22 or 23,but everyone can run a mile under 6 minutes, some even under 5. It's going to be great fun seeing the preformances at the Reebok Crossfit Games 2011.

As rx'd 6'19"
On track in Vibram 5 fingers

7.22 as Rx'd

21/m/5'11"/175

6:11

Slower than I anticipated. Legs are much more tired than I thought after the 300 squats yesterday.

NEVER QUIT!!

M/30/6'0"/180lbs

6:31

38 /M / 178 cm / 90,8 kg

First mile run since 3 years:

7:30 that felt so bad, gotta keep workin´

8.04 -m/21/205lbs

6:56 barefoot.

5:46
Trail run: FOB Cobra, Iraq
10min. rest

Then 2RFT:
21 reps each
KB swing (53#)
30" Box jump
SDHP (95#)
OHS (95#)
pull-ups
double unders

19:43

Glad today is a rest day!! Fight the fight CFers

6 min 24
after macdonalds
in rain

7:17 tabata style (20:10). Outside.

M/34/5'8"/145

outside 4:42

Couldn't have done another 50 yards.

M/20/6"4/185
Had to do on stupid treadmill so lost some time getting it up to speed but oh well, 6:15.

6:17 (PR)

M/20/175
On some trails near my house.
first mile warm-up- 7:23
second mile- 6:24

36-M-185

Run 1 Mile, as Rx'd.

6:28 mins, PR by 25 seconds.

3 mile run
21:12
then
30 K's to E's
then
25 Push ups

Ran the mile in boot n utes with a 35ish pound sandbag in 7'43"89

M/24/162

5:41

7:48 PR !

6'1/M/31/210

7:21 - Ughh.
I need to get used to this Florida summer heat again.

7:42

6:13

5:39
Haven't done that for time in a long time. Felt good.

m/37/6'1"/205

8:29

7:54

I haven't timed a mile run since I was in high school. Definitely not my strong point.

8:07

Had my PFT today, mile split was 7:16.

1.5 mile was 11:02

Was hoping crossfit would allow me to run sub 10 min, I must say my alma mater Div I track practice put me in better shape. Now I am stronger with Crossfit.

6:34

6:34

FTS track 5:43

spent today at the lake, ended up hitting the gym at 8:30pm. Couldn't remember the WOD's exactly and I may have to miss the gym tomorrow, so I did this:
Barely any WU.

Thruster every 30 sec: 155 up to 225
failed 235. rested 1min or so and got 235.

3rnds of 5xDL 315, 5x30" BJump: 2:22
rested 20-25sec or so between rnds.

5xPU,15xKBS,20XDU,10xOHS: 1:09
20 reps of PU,KBS,DU,OHS: 1:59, 2:03
(rest 2min/rnd)

7:09

7:09

7:04 little longer than a mile.

Nothing ever evolved into everything. Nothing X nothing, no mater how long you wait, still ends up being nothing. Love provides the proof that God is. Lust is the result of those living apart from God.

8:28

6:48

M/175/5'7"/31

6:51

M/195/5'10"/36

6:09

Time to finally have uneven legs/pelvis/curved back looked at. Gait is my limiter on fast distance, not strength, not wind.

To whom it may concern, The religious references were probably inspired (or instigated) by the Bertrand Russell quote. Beyond being a great mathmetician and historian, Lord Russell was probably the foremost agnostic philosopher of the 20th century. Anyone really wanting to understand math, logic, history, philosophy or religion would do well to begin reading Bertrand Russell.

Did 'heavy Grace' today...155# 5:02 m/6'3"/240

M/43/5'11"/185

7:08

6:44 in the rain.

7:29

slower than I expected. Legs felt tired

6:17.

First timed mile in FOREVER. Totally guessed on the pace. I think with better pacing and a bit more practice I can break the 6 minute mark.

Treadmill, 1.5 deg,
6:25

7:28

m/45/6'4"/185

M/29/5"11/165lbs

5:51

f/34/142/5'1"

9:32

couple of days behind on this wod. Did it immediately after doing the 7 rounds: 35 jump rope, 1 snatch! BAD idea... started cramping about 1/4 into 1st lap so had to really slow down :( cramped for the entire rest of run.... not fun!

PR.....7:08 !!

Haven't ran a mile that fast ever!! Fastest mile prior to that was 7:20, when i was 24 in the Police Academy.

M/43/5'9"/210

Run: 1 mile
6:58
Feeling like underwater due to allergies, but first time under 7min.

outside 1 as RX - 6:58

sub 2 mile trail run.

~20 min

7:11 Rx

First mile run since receiving an epidual shot for my back.

6:27 on treadmill

F/40/5'6"/150

7:38

6:58

1 mile - 7:05

m/32/5'8"/170lb

nice easy jog

7:30 mile

6' flat, on Bolling track in VFF
Felt OK, legs still not fresh from half marathon (9 days previous!). No warmup.

Swam 400m later at Scott's

C-
6:58

6:36

done at home

6:11

100 burpees - 6:18

7:06

6:37 t/m @ 3%, 13.5 - 15kph

5km 26m

M/39/191/5-10

Panzer to Patch 5 miles with Dave.
44.08 mostly uphill, felt pretty good about the whole effort.
AVG HR at 76%, cal 946.
at mile 2 at 17.57 at 76% avg.
Last 3 miles in 26.11 at 78% avg.

5:44 Rx'd

6:48

6:41

Subbed 2000m row for 1 mile run:

8:00.9

15 secs slower than early April. Could it be knee surgery last week that's the difference? ;)

male, 38 y/o, 151#, 68"

Army PFT
ran 2 mile in 15:11
Also 80 push ups and 76 situps

05/26/2011

Sub's 2K C2 row:
7:59.9

7:21

11:50

m/37/5'9/180
6:13
Used treadmill. Ran 400 @6, rest, 800 @ 7, rest to warmup. Then ran on 10 for .6 mi, 9.5 through .85, then 9.0.
Used treadmill to help force pace. Pleased w/breathing. Using shorter strides but still trying to use hips.

7:26 (pr)

7.12
Willow Crest Lane to Middleridge to Bridgemont

WU
1 mile run on track
7:06
M/50/197#/72"

34yoa 202lbs

5:17 on treadmill

4 laps in park

8:25

WOD #98 - Done on 5/30, later in the day after doing the double under/snatch workout, and on my high school's track. The last time I ran a timed mile on that track, I was a 17-year-old, 182 lb senior and ran it in 6:05. This just in, 42 ain't 17. Didn't think I'd run a 6:05 again, but I was hoping for a little faster. Oh well, just another thing to work on.

Agility warmup
WOD time - 9:02

M/42/5'11"/256

Did hill run up to cabin road in 17.53

8:30

This was tough at 0530 after hitting Wilmot yesterday...

5:47

6:33

as rxd @ BFCF ROTC course
6.59

6:05 (pr)

Missed.

50/m/190

on track 1st time.9:47

Neighborhood mile (hills): 6.07

First time ever on a track outside
7:57

M/23/70"/195#

8:22 at south county HS track

Getting back to it after about a 14 day layoff as a result of slicing my palm open cutting some watermelon. I was pretty disappointed with my time but didn't really push it too hard. Experimented with more barefoot running today...really want to get back to around a 6 min mile. Need to do more 100m, 200m, 400m repeats etc. etc.

Road bike to/from work

rx'd 7:58