September 22, 2011

Thursday 110922

Run 5K

Post time to comments.

Compare to 110816.

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Erin La Voie


"Transforming an NFL Quarterback" with Matt Hasselbeck and Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]


"Design-Build-Teardown-Repeat" by Rogue Fitness - video [wmv] [mov]


WOD Demo with the CrossFit Media Team - video [wmv] [mov]


"I am always doing that which I cannot do, in order that I may learn how to do it."
- Pablo Picasso

Posted by Pukie at September 22, 2011 5:00 PM
Comments

Team America!

Comment #1 - Posted by: Andrew Asbach at September 21, 2011 5:17 PM

Team America!

Comment #2 - Posted by: Andrew Asbach at September 21, 2011 5:18 PM

Called it!

Comment #3 - Posted by: Playoff Beard at September 21, 2011 5:22 PM

15:38 - CrossFit Endurance is how I train. BMack has made me a FREAK! Thanks Coach!

Comment #4 - Posted by: Jake Fisher at September 21, 2011 5:27 PM

that is an awesome modification to the US flag. I would fly that with pride!

Comment #5 - Posted by: Sid at September 21, 2011 5:28 PM

Hope the implied patriotism doesn't offend anyone....lol!

Comment #6 - Posted by: Jeremy at September 21, 2011 5:31 PM

oh to be the rope...

Comment #7 - Posted by: Mel/38m/5'10"/175 at September 21, 2011 5:34 PM

Hell yeah CrossFit Media. Great video. Get out and run.

Comment #8 - Posted by: James H at September 21, 2011 5:39 PM

ESPN2 is not for the Europeans...

i hope that when HQ sells the games broadcasting rights to ESPN we (the eurotrash) wont get the short end of the stick...

i would gladly pay for a descent stream...

Comment #9 - Posted by: Patrik at September 21, 2011 5:59 PM

19:37

Comment #10 - Posted by: Kevin Boothe at September 21, 2011 6:24 PM

Can anyone post a link to where I can buy the Reebok t-shirts with just Reebok on the front? like the one worn by hasselbeck?
Thanks

Comment #11 - Posted by: Jeff at September 21, 2011 6:29 PM

CF HQ media stop your crying and run. Be tough.
My 5k run 20:50 new pr by 1 sec.

Comment #12 - Posted by: Thrill at September 21, 2011 7:04 PM

Crossfit in your undies, I like it. Try that in a globo gym

Comment #13 - Posted by: Brennan at September 21, 2011 7:25 PM


Another great pic!

Comment #14 - Posted by: Kevin McClellan 50/ 195 at September 21, 2011 7:30 PM

SOLD!

Comment #15 - Posted by: john at September 21, 2011 7:41 PM

I need to move, no girls that look or workout like this where i live ):

Comment #16 - Posted by: Jeremy at September 21, 2011 8:00 PM

Nice CrossFit Media! Get some!

Comment #17 - Posted by: EC at September 21, 2011 8:04 PM

22:08

GFBD

Comment #18 - Posted by: Josh Holden at September 21, 2011 11:09 PM

24:06 new pr by 17 secs.

Comment #19 - Posted by: Brett at September 22, 2011 12:25 AM

25:02
barefoot

Comment #20 - Posted by: TomO/45/M/200 at September 22, 2011 1:58 AM

I'm normally a huge fan of crossfit HQ and all they do for the games. This year I felt that the coverage for the non-American cross fitters was shocking. It's either not available in Europe or it doesn't work.

Must do better!

22:38 for the WOD. Still love them :)

Comment #21 - Posted by: Mike at September 22, 2011 2:08 AM

5km .... 20.37

PB by 1min off very little running!

Crossfit working its magic!

Comment #22 - Posted by: Dewi, Wales, UK, M/33/5'9"/164 at September 22, 2011 3:00 AM

Were doing a 5k Saturday....Obligated...NO CHOICE.!!!

Comment #23 - Posted by: Esco at September 22, 2011 3:35 AM

22:18 or very very close (stop watch did not go off)
exact same time as last time or a little less
you have to start sprinting from a little before John. You have the juice to do it.

Comment #24 - Posted by: charbs 195/m/26 at September 22, 2011 3:51 AM

5K 20:33- Warmed up with 100 American KB Swings @ 16kg/50 sandbag snatches(lighter bag at 50lbs)

Comment #25 - Posted by: Joy Byxbee at September 22, 2011 4:07 AM

5k 20:34

Comment #26 - Posted by: Beaudb at September 22, 2011 4:54 AM

25:59 Not running much at all lately and nursing a cold.

Comment #27 - Posted by: bird at September 22, 2011 5:09 AM

m/46/185

26:14

Comment #28 - Posted by: cosmo at September 22, 2011 5:10 AM

19:49

Comment #29 - Posted by: Townsend m/28/5'8"/140 at September 22, 2011 5:35 AM

27min

Comment #30 - Posted by: KSW at September 22, 2011 5:40 AM

32:00

Comment #31 - Posted by: bwk5015 at September 22, 2011 5:42 AM

performance brackets from CF'ers (500+ reporting) @logsitall.com:

median all: 25:28
Fuel Sutton - 15:33
Chris Sinagoga - 16:33

median women: 29:36
amanda lee - 18:36
kristan clever - 20:33

age brackets:
U19 23:28
20-30 24:21
30-40 25:25
40-50 27:29
50-60 31:16

-bill patton
logsitall.com/crossfit cf log

Comment #32 - Posted by: bill patton at September 22, 2011 5:57 AM

21:00 with a 35 pound ruc on my back.

Comment #33 - Posted by: Enrique at September 22, 2011 5:58 AM

25:23 (PR!) Thx CF and CFE:-)

Comment #34 - Posted by: Laszlo m35y/146/5'8 at September 22, 2011 6:12 AM

m/39/192

21:47 (Had to stop for 1 minute at an intersection, wondering what the time would really be otherwise)

Comment #35 - Posted by: Patrick at September 22, 2011 6:13 AM

19:50 on a treadmill at 1% incline
Not my best but I did do it with ease!!

Comment #36 - Posted by: EricSweet/m/32/180/69" at September 22, 2011 6:20 AM

24:18

Comment #37 - Posted by: ferb44 176# at September 22, 2011 6:28 AM

20:20

(ran a race last weekend - 5k - hit my 'adult' PR with a 19:33)

garmin watch stats for this morning's run:
mile 1 - 6:40
mile 2 - 6:38
mile 3 - 6:24
o/a avg pace - 6:31
total distance - 3.12 miles
elevation gain - 194 feet
elevation loss - 216 feet
average heart rate - 164
max hear rate - 179
calories burned - 372

Comment #38 - Posted by: GleichSTL m/34/174/5'10" at September 22, 2011 6:35 AM

M/39/5'10"/193lbs

As Rx'd: 29:33

Wow, that's a couple minutes slow for me. Back was sore from deadlifts, quad cramp, navigating sidewalks and dodging traffic, not enough sleep...ok, enough excuses. Easy number to beat next time!

Comment #39 - Posted by: Playoff Beard at September 22, 2011 6:53 AM

hmmmmm? Always women topless or in their underwear. Where are the men in the buff? Just Sayin.

Comment #40 - Posted by: db at September 22, 2011 7:06 AM

28:03

Comment #41 - Posted by: Nick at September 22, 2011 7:15 AM

25:28 no fun no fun.

Comment #42 - Posted by: Curtis Warren at September 22, 2011 7:19 AM

Sean

27:36 as Rx'd

with three large hills

1st 3 mile run in over a year

Comment #43 - Posted by: sean snyder at September 22, 2011 7:34 AM

Sean

27:36 as Rx'd

with three large hills

1st 3 mile run in over a year

Comment #44 - Posted by: sean snyder at September 22, 2011 7:34 AM

Very hilly 6K course at 36:05.

Comment #45 - Posted by: Paul Z. M/43/5'9"/175 at September 22, 2011 7:37 AM

23:29 (5k route around the house based on runningmap.com)
I still hate the 5k but I'm glad that CF programs the 5k periodically (otherwise I wouldn't do it). After Jason Khalipa's programming lecture at the CF Lvl 1 course at CF Max Effort I understand why CF periodically programs the 5k and other monostructural movements.

Comment #46 - Posted by: mlt at September 22, 2011 7:54 AM

Modified for me and my DJD
Speed bag and Heavy bag work out.
10-2 minute rounds
M/53/72"/210

Comment #47 - Posted by: Pete In Sun City at September 22, 2011 8:03 AM

hmmmmm? Always women topless or in their underwear. Where are the men in the buff? Just Sayin.

Comment #40 - Posted by: db at September 22, 2011 7:06 AM

I'm certain that a quick Google image search for "men in the buff" will do the trick :)

Comment #48 - Posted by: Playoff Beard at September 22, 2011 8:06 AM

24:31 rx

Nice WOD demo video.

Comment #49 - Posted by: gb 44/m/71"/185# at September 22, 2011 8:14 AM

23: flat....

Comment #50 - Posted by: Pers.Anton at September 22, 2011 8:28 AM

I'm certain that a quick Google image search for "men in the buff" will do the trick :)
Comment #48 - Posted by: Playoff Beard at September 22, 2011 8:06 AM

But I've already bookmarked crossfit, they should make it easier for me ;)

Comment #51 - Posted by: db at September 22, 2011 9:09 AM

M/26/170

24:22 PR

Comment #52 - Posted by: Shawn at September 22, 2011 9:51 AM

Hope you guys didn't leave Cara out there for too long!

Comment #53 - Posted by: LaurieG2 at September 22, 2011 9:58 AM

24:15! damn that felt good!

Comment #54 - Posted by: Ian Williams at September 22, 2011 9:58 AM

Still slow but 2:30 faster than a month ago. 28:07.

Comment #55 - Posted by: Robert G at September 22, 2011 10:01 AM

2011-09-22: 20:00 (3)
2011-08-16: 25:00 (3.75)
2011-05-22: 45:03 (10K)
2011-02-09: 24:00 (3.6)
2010-11-29: 20:00 (Brkn@18:48. Hard)
2010-10-28: 20:00
2010-10-11: 23:18 (3.5)
2010-09-29: 23:00 (3.45)
2010-08-16: 22:00 (3.3)
2010-08-13: 30:00 (4)
2010-07-28: 21:00 (3.15)
2010-07-18: 20:00
2010-05-01: 20:00
2010-03-31: 20:12
2010-02-09: 20:18
2010-01-21: 20:25
2010-01-15: 20:37
2010-01-13: 20:52
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 #56 - Posted by: gs at September 22, 2011 10:01 AM

M/25/145/5'8"

Took my golden retriever with me...not sure who was pushing harder!

20:51 PR

Comment #57 - Posted by: Chris at September 22, 2011 10:14 AM

24:23 in the country... 2+ min PR!!

Comment #58 - Posted by: Bwb at September 22, 2011 10:16 AM

Subbed 5k row
20.25.7(pr)

Comment #59 - Posted by: Jonblaze at September 22, 2011 10:18 AM

Subbed row at st.9, 19:31, new pr by 23 sec.

Comment #60 - Posted by: ScottMacArthur at September 22, 2011 10:27 AM

25:00 for 5k
ran 5.5 miles total in 47.

Comment #61 - Posted by: jonw at September 22, 2011 10:42 AM

going to sub 5k row in an hour or two, and aim for 1:50 / 500 pace for 4k, then 3:30 for final 1k. Think that's in 18:10 range, which would be 1:12 better than a month ago. We can dream, can't we? Hehe.

Comment #62 - Posted by: matt h - 49 180 3-1-11 at September 22, 2011 11:00 AM

21:04 (Bamberg to Bichberg)

Comment #63 - Posted by: thetimmy at September 22, 2011 11:08 AM

25:13

Comment #64 - Posted by: Scott Harrison at September 22, 2011 11:08 AM

m/178cm/87kg/35y
26:15 PR by 25 sec

Comment #65 - Posted by: gepeto at September 22, 2011 11:13 AM

COS Fire Academy

25 pushups
sprint 50 yds
25 burpees
sprint 50 yds
25 squats
sprint 50 yds
25 burpees
sprint 50 yds
25 pushups

3 rounds for time

Comment #66 - Posted by: Eric S. at September 22, 2011 11:14 AM

18:56 (PR)
as rx'd
on treadmill
At 10 for most of the 5k, dropped to 5 for a few seconds so I could drink some water around the 2.5 mile mark. Then I went back to 10 and then to 12 for the last 300 meters.

Comment #67 - Posted by: Magnus 25/5'8"/160 at September 22, 2011 11:22 AM

19:55

Comment #68 - Posted by: Matt at September 22, 2011 11:35 AM

26:30 as rx'd

Comment #69 - Posted by: SB at September 22, 2011 11:50 AM

21:28 which is 9 seconds slower than August's time

I'll take it; I can't complain about sub-7's, on a course that runs 3.35 miles, following a Main Site protocol.

Comment #70 - Posted by: TRN III at September 22, 2011 11:58 AM

ran 5k work route:

26:15

first time under 27 in a year. felt good too.

Comment #71 - Posted by: robS at September 22, 2011 12:21 PM

26:16

Last time was 25:48.

Comment #72 - Posted by: Carole F/53/5'6"/133 at September 22, 2011 12:22 PM

Doing crossfit off and on for a year, last couple weeks doing every WOD except maybe 2 from being too sore from other workouts I have been doing but first time ever running 5k and was able to get 25:08 and can't wait to see how my time improves on the next 5k

Comment #73 - Posted by: MikeStout at September 22, 2011 12:23 PM

26:34

I'm a crossfit newbee

Comment #74 - Posted by: ZB mini hulk at September 22, 2011 12:23 PM

M 36/5'7"/130

18:33

Comment #75 - Posted by: Dan at September 22, 2011 12:38 PM

23:15

Wasn't feeling fast or energetic today. Well off my PR of 22:07.

Comment #76 - Posted by: Sheldon N (M/34/6'/183) at September 22, 2011 12:49 PM

As rx'd, 25:01.

Home course 2 (Pickett-CH out-and-back). Tried to treat this as a recovery run; went fast but comfortable. Focused on form. A little muggy out there today, but this felt good. My wind was great, my legs - well, they are not used to quite so much distance - they were pretty tired by the end.

Comment #77 - Posted by: Mel/38m/5'10"/175 at September 22, 2011 1:44 PM

Just started doing WOD a couple weeks ago and I'm loving it.

28.02

Comment #78 - Posted by: Sweez at September 22, 2011 1:59 PM

Ok, so I have a question.

OVERHEAD SQUATS: Every time I perform OHS, I get a tingling sensation through the back side of my lower arm, through my hands (all 5 fingers).

Any possibilities on what am I doing wrong?

Comment #79 - Posted by: stephen at September 22, 2011 3:02 PM

28 52 brutal

best time so far was 28 02

Comment #80 - Posted by: PaulDiane at September 22, 2011 3:06 PM

well definitely below my PR but just got back from a deployment last night and crossed 9 time zones. Then took this head on mid day with temperatures over 100. And I walked a few times lol

22:35

So not to bad considering haha

Comment #81 - Posted by: Fernando m/22/5'9/153 at September 22, 2011 3:23 PM

first 5k i have ran in a year due to an ankle surgery. plenty of improvement to come hopefully.
m/24/145/5'6"
23:27

Comment #82 - Posted by: Shawn W. at September 22, 2011 3:33 PM

M/34/6'3"/200
19:55 on the road
Prev:
20:17 on the track
19:18 on the track (PR)
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 #83 - Posted by: Ben S at September 22, 2011 3:36 PM

28:03

I've never run a 5K for time before. I look forward to improving upon this.

Comment #84 - Posted by: Alex at September 22, 2011 3:41 PM

M/40/82 kg/179 cm

21:20

Comment #85 - Posted by: Sigurbjorn at September 22, 2011 3:46 PM

20:59 Ran on a track

Comment #86 - Posted by: Matthew Lawrence at September 22, 2011 3:47 PM

will be running 7 on saturday for the New Jersey Run for the Fallen so no 5k for me today: although yesterday i did a 5k not for time but to keep loose- 23:02 my PR is 20:17
m/29/68"/175

Comment #87 - Posted by: War at September 22, 2011 4:13 PM

25:34

Comment #88 - Posted by: Jason at September 22, 2011 4:15 PM

m/19/6,1/189

28:00 Ran outside ,so i had a variety of slopes! Will improve my time. This was my first 5k.

Comment #89 - Posted by: Chad Ebersole at September 22, 2011 4:22 PM

I'm 51, and no where near the shape most of you guys/gals are, but stubborn. I typically take 35 mins to do a workout that you guys do in 10. Any advice on whether I should scale down volume or is it physiologically better to hang in there and get it all done. At 51, overtraining is now something I have to consider

Comment #90 - Posted by: bobr at September 22, 2011 4:48 PM

40M/5'10"/171#

W/U: skipped.

As Rx: 21:48.

C/D: BP, 3x5 at 180-200-220(x3).

Off PR by 1:24. Outside road course (70F, 61% humidity, wearing VFF). 35th time doing this WOD. Watch stopped sometime during the run. Added up the songs that played on my iPod to figure our the time. Doing "Lynne" a couple days ago probably contributed to getting only 3 BP reps at 220. Nothing spectacular today. But it was a much needed meditative run.

Comment #91 - Posted by: rjf (Since 07-20-07. WOD no. 1145) at September 22, 2011 4:49 PM

Absolutely pathetic, don't know what happened to me:

31:55

Comment #92 - Posted by: TZ at September 22, 2011 4:50 PM

23:58

Comment #93 - Posted by: Dexter at September 22, 2011 4:53 PM

25:15 PR by over a minute! Ran outside this time, and it was nice and cool out. Next time another minute will be cut off!

Comment #94 - Posted by: Saam at September 22, 2011 5:02 PM

Best-laid plans of mice and men, and all that...

5k row = 19:31.2

9 secs slower than in August, an a minute more than I hoped for. Didn't help that the ancient C2 decided to stop peeling off meters for a good while, 15-45 seconds I'm guessing. Pretty frustrating because until the C2 stopped counting meters I was averaging around 1:52-1:53 for every 500 yards, and when meter-count resumed, I was magically up to 2:01 / 500 meters (though I kept rowing, hard, while C2 didn't track meters).

Next time I'll be ready for that and time the outage with my GymBoss...

w/u - 60 sec Samson, 7 @ pushup, scapula pushup, Grav+80# pullup, BE, situps, dips; 10 air squats, 1x7 115# BS, 250m row.

Comment #95 - Posted by: matt h - 49 180 3-1-11 at September 22, 2011 5:12 PM

M / 27 / 6'3 / 212

19:58

Comment #96 - Posted by: Tweeter1101 at September 22, 2011 5:40 PM

bobr- I think it makes a lot of sense to scale the workout so that you end up doing it in about the same time as some of the younger athletes. You will be able to maintain better intensity that way, as well as reduce your chance of injury.

Best of luck!

Comment #97 - Posted by: Kevin C. (M/52/5'11"/172) at September 22, 2011 5:54 PM

30.06 as rxed

Comment #98 - Posted by: Kyle A. at September 22, 2011 6:07 PM

28:30

Comment #99 - Posted by: sixtenmathman at September 22, 2011 6:12 PM

Running an official 5K race on Sat. New to Crossfit after moving over from P90X. Typical 5K time for me is 22-24 depending on the course.

Comment #100 - Posted by: Brad Mason at September 22, 2011 6:14 PM

Subbed 5000m row- 26:06

Comment #101 - Posted by: Thinlizzie at September 22, 2011 6:34 PM

31:01 - barefoot on a gravel road in Lincoln, VT

Comment #102 - Posted by: Son of Grok at September 22, 2011 6:48 PM

Caught in filter. As Rx: 21:48.

Comment #103 - Posted by: rjf (Since 07-20-07. WOD no. 1145) at September 22, 2011 6:58 PM

32:22

Comment #104 - Posted by: Sinal M/32/5'9"/221 at September 22, 2011 7:04 PM

31:34

This is 1:51 longer than last time. Not my worst, but the running WoDs are still a weak point for me.

Comment #105 - Posted by: Alton 32yo/5'11"/175lbs at September 22, 2011 7:04 PM

Think about what youll post to comments before/during the WOD. Likely to be less excuses and more energy into the WOD.

Comment #106 - Posted by: Tjm at September 22, 2011 7:07 PM

Just getting into crossfit, but training for a duathlon.

30/M/74"/228lbs

25:03 @ 7.7mph average speed.

Comment #107 - Posted by: Garnett at September 22, 2011 7:17 PM

Just getting into crossfit, but training for a duathlon.

30/M/74"/228lbs

25:03 @ 7.7mph average speed.

Comment #108 - Posted by: Garnett at September 22, 2011 7:18 PM

16:02

Comment #109 - Posted by: Tommy at September 22, 2011 7:32 PM

I switched it up a little for this 5k with something inspired by a WOD that I saw on the Gymboss site .... Ran the 5k but every 5 minutes (continuous timer) I stopped and did 25 pushups and 25 squats (I think the one that inspired this may have been 50 PULLUPS and 50 squats). I ended up with 13 intervals/rounds ( 7 run, 6 pu & squats) for a total time of 32:28.5. I took it easy to feel my way through it but it was definitely a nice change of pace. Give it a shot.

33 y/o M, 5'11" 170#

Comment #110 - Posted by: Kevin D at September 22, 2011 7:59 PM

@ bobr #84, what kevin #89 said seems wise: scaling good. Also may depend on how you prioritize injury prevention, intensity, recovery time, and other things.

Recovery time/quality and injury prevention are moving toward the top of my list.

Comment #111 - Posted by: matt h - 49 180 3-9-11 at September 22, 2011 8:04 PM

23:51 walmart run

Comment #112 - Posted by: Rob Hole at September 22, 2011 8:11 PM

23:51 walmart run

Comment #113 - Posted by: Rob Hole at September 22, 2011 8:12 PM

21:05

Comment #114 - Posted by: Eric H. at September 22, 2011 8:14 PM

M/42/6'3"/260#

31:14 on treadmill @ 1.5% incline

Not the same with the new hip, but could be much worse.
Happy to have finished.

Comment #115 - Posted by: Halvy51 at September 22, 2011 8:41 PM

22:58 as rx'd.

Had to do it on a treadmill because of the temperature.

Previous:
25:12
23:01

Comment #116 - Posted by: DomH at September 22, 2011 9:36 PM

I'm not real sure how far I ran, there is a trail here that it exactly 5k. However, me and my buddy made the wrong turn at one point and ran much further, expecting it to turn back around the lake (It never did). O well! Extra running never hurt anyone!

Took us about 45 minutes. First time I have ran a 5k(well more) in 5 years. My calves are KILLING me!!!

Comment #117 - Posted by: Chaun m/22/6'6"/200 at September 22, 2011 9:36 PM

43/m/176cm/73kg

As rx'd

23:29 (new route)

Tried to stay sub 23 minutes, but couldn't hold the 13kph pace.

Comment #118 - Posted by: Memuc at September 22, 2011 11:50 PM

31:28...so freakin' sore from the dealifts yesterday...ready for more thou!

Comment #119 - Posted by: Vinsanity at September 23, 2011 3:33 AM

25:08

Comment #120 - Posted by: Quattlebaum, Jeff at September 23, 2011 4:54 AM

5k ROW 18:54 (rowing is easier on my bum knee)

Comment #121 - Posted by: fathertyme M/33/6'/170 at September 23, 2011 4:56 AM

23.10 for the 5k. Good job everyone!

Comment #122 - Posted by: E Lei at September 23, 2011 6:31 AM

25:00

Comment #123 - Posted by: danieltspencer at September 23, 2011 6:50 AM

25:20

Comment #124 - Posted by: Latham M/185/31 at September 23, 2011 6:58 AM

25.10

felt nice and controlled

Comment #125 - Posted by: controlfreak at September 23, 2011 7:20 AM

19.32 on a 5k XC course. Long ways from my 16.05 PR last year.

Comment #126 - Posted by: JeffRay at September 23, 2011 7:52 AM

21:12

2-3% grade incline from .5 mile to 1.5 mile on my loop

Comment #127 - Posted by: JFA at September 23, 2011 7:54 AM

Run 5K
Time: 22:37

M / 34 / 6'0' / 195#

Comment #128 - Posted by: Brennan at September 23, 2011 8:15 AM

So should we expect Matt to get injured this year too, the same as Knowshawn Moreno? Hope his programming works better for him!

Comment #129 - Posted by: Calgary Newf at September 23, 2011 8:40 AM

Completed as Rx'ed.

Total time = 28 min

Comment #130 - Posted by: fosterww98 at September 23, 2011 9:04 AM

@ matt h - m49 | 5;11" | 185 bwt

Matt,
I just saw your question regarding my programming from the last time the 5K came up (compare to link)

My affiliate follows CF mainsite but also has some classes that follow CF endurance. I tend to mix things up which results in some overlap...

CF Endurance uses a three part schedule. Part 1 - Strength, Part 2 - CF WOD and Part 3 - Endurance (intervals, etc). You DO NOT do all three every day.
...

I missed the 5K again but will be running this weekend in Integrity's Revenge.

WOD:
1 min airdyne warm up - 30 cals or so

2 rnds (rest 3min between) of
5x PC and jerk 155# touch and go reps
10x OH lunge with 45# plate
10x GHD situp

finish with 1min airdyne 35 cals or so.

Comment #131 - Posted by: brian p m/34/5'8"/170 at September 23, 2011 9:33 AM

1:30 bike ride into the Forest of Nisene Marks.

Comment #132 - Posted by: mas 54/M/155 at September 23, 2011 11:52 AM

as rx'd 24 flat

Comment #133 - Posted by: GrandeLSM at September 23, 2011 11:55 AM

27:45, not a good time for a soldier

Comment #134 - Posted by: CW2inIraq at September 23, 2011 1:22 PM

media team, what a bunch of whiners! i do mine with a 40# ruck, a dog, and a hilly trail! 33:16

Comment #135 - Posted by: vancheesey at September 23, 2011 1:41 PM

21:43, not my best effort

Comment #136 - Posted by: Jetté 42/M/5'11"/170 at September 23, 2011 1:52 PM

M/51/153/1-1-06

Minimal time available. From CFE:

4 Rounds, each for time. 4:30 between each round.

3 Power Clean 125#
10 Burpee

0:41/0:41/0:40/0:38

Comment #137 - Posted by: bingo at September 23, 2011 2:43 PM

5.42 KM took 22:41 minutes. Flat and (mostly) hard surface trail.

Comment #138 - Posted by: NB at September 23, 2011 2:57 PM

41:11

Comment #139 - Posted by: Scooter at September 23, 2011 4:00 PM

25:56

Comment #140 - Posted by: myles456 at September 23, 2011 5:13 PM

28:09 pushing chariot loaded with 3 year old and dog!

Comment #141 - Posted by: Erik Mortensen at September 23, 2011 5:19 PM

@ brian p thanks. your post and bingo's make me think I'll check out CFE.

Comment #142 - Posted by: matt h 49 181 3-1-11 at September 23, 2011 5:26 PM

25:07

Comment #143 - Posted by: AGL at September 23, 2011 5:50 PM

m/39/6/190
As Rx'd
Ran at the wife's pace for the first 2K as she pushed the stroller. The last 3K I pushed the stroller.

32:23

f/29/501/140

32:57

Comment #144 - Posted by: Jeremy A. Olive at September 23, 2011 5:58 PM

as rx'd
24:00

Comment #145 - Posted by: cory at September 23, 2011 6:48 PM

26:51

Comment #146 - Posted by: Raph at September 23, 2011 6:58 PM

37:11 redwood park loop vs
37:52 redwood regional park loop 8/18/11
26:34 for 3.12 hilly miles 2/11/11
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 #147 - Posted by: kevin o at September 23, 2011 8:55 PM

39:51 (could go faster ...)

Comment #148 - Posted by: Paul Pajo at September 24, 2011 5:57 AM

25:31

Comment #149 - Posted by: keithl at September 24, 2011 7:07 AM

21:26, beat my last PR by 16sec.

Comment #150 - Posted by: Alan Reyes at September 24, 2011 12:03 PM

m/40/76/210

27:45 hill course

Comment #151 - Posted by: Chas at September 24, 2011 12:29 PM

24:47

Comment #152 - Posted by: JT at September 24, 2011 3:01 PM

33:00 3.5 hill path

Comment #153 - Posted by: Rory Mac at September 24, 2011 5:22 PM

C-
800 M route
22:31

Comment #154 - Posted by: Jeff & Charity @ CF Snohomish at September 24, 2011 9:46 PM

28:00

Momma 32:15

Comment #155 - Posted by: snavec at September 25, 2011 7:25 AM

5k
Paul: 19:57
Gunnar:20:05
Chris: 24:07
Matt: 24:40
Jen: 26:02
Brycen: 26:09
Brendan: 27:50

Comment #156 - Posted by: jenniferw at September 25, 2011 9:19 AM

Jeff @ home
"Map my Run" Route
Did 3/4 mile loop around house last instead of first.
22:00

Comment #157 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2011 9:40 AM

24:40

Comment #158 - Posted by: Kg at September 25, 2011 1:17 PM

Don't know how fast it was. Did it in the middle of the night with headphones on, three times around the block. Felt fast though with the music going.

22/m/5'11"/171

Comment #159 - Posted by: Logan S at September 25, 2011 1:37 PM

Don't know how fast it was. Did it in the middle of the night with headphones on, three times around the block. Felt fast though with the music going.

22/m/5'11"/171

Comment #160 - Posted by: Logan S at September 25, 2011 1:38 PM

recreational temp: 26 min

Comment #161 - Posted by: ccfeldt at September 25, 2011 10:48 PM

M/ 37/ 134 lbs/ 5'-6"
As Rx - (on a treadmill) - 23:23
I also had a slow ramp up to the run so that slowed me down.. I have been crossfiting for probably over 5 years now, and I've never done a 5K. I was a decent runner when I was younger and just didn't want to "waste" a workout just running. Plus mky weaknesses are more of the higher weight movements as I'm pretty light. I figured since I was pretty sore in my lower back from deadlifting yeterday, I would do this WOD. I was fine with my breathing etc., but my ankle was sore.. I must have rolled it or something. My feet were getting numb and sore, and painful.. now I'm hobling around.. I should have treated running like everything else... do a 5K slow and steady, ramp up a bit for a few and then tackle it with proper intensity. I was concentrating on pulling my legs into the 4 position, NOT driving. I could feel when I was getting a little winded that I was starting to "pound" a little bit, but then slowed it down a little and refocused on pulling my legs up and at a higher count to not land so hard. I will try to incorporate running back into my WODs... possibly as a post WOD burn, etc. When I was a lot younger I could do this easily in about 5 or 6 minutes or more faster... that's terrible. Although my weaknesses have most certainly improved, this old strength is now a weakness and I must address it. 23 minutes is TOO damn slow.

Comment #162 - Posted by: Anton at September 26, 2011 6:47 AM

26:20 - Had my 2 boys on Friday when I was planning to do the run. It wouldn't stop raining, so I decided to take the boys and just go for it. I threw the boys in the double-wide stroller gave them a couple flashlights and put a tarp over them. Took off on the run and felt pretty good despite the puddles all over sections of the curvy, hilly, mostly paved path. Then, all of a sudden the tarp caught under one of the stroller wheels and jerked us off the trail in a fortunately grassy area, rather than the creek, mud or trees. A little while later the stroller suddenly came to a grinding hault when the front wheel came off. Finally, I got up the muddy hill at the halfway point when I really started to feel my arms. In the end, they became the limiting factor but I finished before the 10th request to be "all done - home".

Comment #163 - Posted by: gr8phul1 - M/33/5'11"/170# at September 26, 2011 9:51 AM

26:20 - Had my 2 sons last Friday when I was planning to do the run. It wouldn't stop raining, so I decided to make it happen anyway and threw the boys in the double-wide stroller with a couple flashlights and put a tarp over them. Took off on the run and felt pretty good despite the puddles all over sections of the curvy, hilly, mostly paved path. Then, all of a sudden the tarp caught under one of the stroller wheels and jerked us off the trail in a fortunately grassy area, rather than the creek, mud or trees. A little while later the stroller all of a sudden came to a grinding hault when the front wheel came off. Finally, I got up the muddy hill at the halfway point when I really started to feel my arms. In the end, they became the limiting factor but I finished before the 10th request to be "all done - home".

Comment #164 - Posted by: gr8phul1 - M/33/5'11"/170# at September 26, 2011 11:38 AM

26:20 - Had my 2 sons last Friday when I was planning to do the run. It wouldn't stop raining, so I decided to make it happen anyway and threw the boys in the stroller with a couple flashlights and put a tarp over them. Took off on the run and felt pretty good despite the puddles all over sections of the curvy, hilly, mostly paved path. Then, all of a sudden the tarp caught under one of the stroller wheels and jerked us off the trail in a fortunately grassy area, rather than the creek, mud or trees. A little while later the stroller all of a sudden came to a grinding hault when the front wheel came off. Finally, I got up the muddy hill at the halfway point when I really started to feel my arms. In the end, they became the limiting factor but I finished before the 10th request to be "all done - home".

Comment #165 - Posted by: gr8phul1 - M/33/5'11"/170# at September 26, 2011 11:39 AM

31:43

Comment #166 - Posted by: jeff at September 26, 2011 3:47 PM

Ran a little over 5k at Integrity's revenge on saturday. It was the 4th WOD of the day and my legs were smoked. Started in front of USS Yorktown and turnaround was halfway up Cooper River Bridge. Had to shimmy across p-bars at one point and had to climb over four cannons at the end.

28:22 (31st place)

I need to be a better runner!

Comment #167 - Posted by: brian p m/34/5'8"/170 at September 27, 2011 9:17 AM

took off for J's b-day--will run tomorrow.

Comment #168 - Posted by: mom to five at September 27, 2011 12:46 PM

M/42/5'8"/160

Treadmill in Five-Fingers 20:30

Comment #169 - Posted by: Jon at September 27, 2011 6:54 PM

23.40 treadmill

Comment #170 - Posted by: gazza at September 28, 2011 1:02 AM

M/44/5'11"/190

26:14

Comment #171 - Posted by: nutfam at September 28, 2011 4:53 AM

23:10 but need to redrive the distance b/c my foot ped said 3.5 miles

Comment #172 - Posted by: Bells 38/195 at September 28, 2011 6:50 AM

Ran 2miles 15:44

practice DU's

Comment #173 - Posted by: knodes at September 28, 2011 3:57 PM

Lake Loop (3.5?)

30:13

Comment #174 - Posted by: TJO 44/185 at September 28, 2011 4:49 PM

19:48

Comment #175 - Posted by: KF at September 29, 2011 4:08 AM

26:46

2:30 faster than on 8/25.

Comment #176 - Posted by: SF at September 30, 2011 3:18 PM

26:45
28:17 as rx'd

Comment #177 - Posted by: ByungChan Lee at September 30, 2011 10:46 PM

m/37/5'9/181
CFWU 2@home. Jog to other side of rd. Couple of pose drills.
23:25
Better pace at end this time. Didn't run intervals. Just tried to keep good pace.
8/16/11:
23:54. Rawls Ch Rd
Very disappointing last 1K. Avg pace around 5:30 on last 1K.

2/9/11: 24:04
10/28/10: 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 #178 - Posted by: jrm at October 2, 2011 6:49 PM

3.8mi run - 28:42

7:33 pace

Comment #179 - Posted by: jbyroads at October 5, 2011 4:37 PM

5Km - 26:23

Comment #180 - Posted by: Borja VIllalba at October 8, 2011 2:14 PM

21:43

Ran the Big House, Big Heart run in Ann Arbor this morning. Pace was exactly 7:00 per mile; felt pretty good about my result!

M/26/5'11''/195

Comment #181 - Posted by: Kent at October 9, 2011 3:56 PM

I'm not real sure how far I ran, there is a trail here that it exactly 5k. However, me and my buddy made the wrong turn at one point and ran much further, expecting it to turn back around the lake (It never did). O well! Extra running never hurt anyone!

Took us about 45 minutes. killed my back.

Comment #182 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:50 PM

23:29 track 21.10.11

felt rough after big night. know i can go faster.

20:40 rd 03.09.11
23:28 t/m 09.02.11
22:30 rd 28.10.10

Comment #183 - Posted by: zenoperegrinus at October 21, 2011 10:38 AM

26:45
28:17
25:31!!!

Comment #184 - Posted by: ByungChan Lee at October 28, 2011 9:11 AM

m/33/170lb/5'8"

24:30

didn't try to go to fast

Comment #185 - Posted by: Adam Hamm at November 8, 2011 5:27 AM

24"47

Comment #186 - Posted by: ByungChan Lee at November 20, 2011 9:45 PM

CFWUx1
11 laps around Castle w/Bantams
26:00

Comment #187 - Posted by: Doug at December 8, 2011 5:23 PM

New to crossfit and looking forward to the progress. 5k time-32:21

Comment #188 - Posted by: amanda at January 15, 2012 4:59 PM
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