November 27, 2011
Post time to comments.
Compare to 110321.
Jimmy Whiteley, Wanaka, New Zealand.
"Axe Throwing With a World Champion" with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]
"Teaching The Deadlift" with Erik Preston by Again Faster Equipment - video [wmv] [mov]
"In the middle of a difficulty lies opportunity."
Posted by Pukie at November 27, 2011 5:00 PM
- Albert Einstein
I have never been much of a runner, and unfortunately will have to complete this one on a treadmill. I'm faithfull to the main page WOD though, so I'll give it my best shot.
Eff me running. No pun intended.
Eff me running. No pun intended.
i seriously was thinking about trying this out one day after a wod. i guess im really smart!! looking forward to it
GPP....don't be scared to run folks. Great METCON.
And, ya never know when you may have to....
Really great comments everyone! Thanks for your two cents.
Good timing for a run!! I never thought I would ever hear myself say these words " That lumberjack is HOT!"
Just moved and marked out my 100,200,400,800,1600,5000 and 10000 meter runs last Saturday morning. Can't wait to burn this track in!!
Running = Awesome! I'm very excited about this WOD.
hey guys im new to crossfit and ive done 6 workout days so far. i love it ! its soo fun. my question is are these wod just random out of the hat workouts or is there a method to it thankss
Joe C - From my experience with CrossFit, workouts are meant to remain constantly varied. As coach Glassman says, routine is the enemy. The purpose of constant variance in your workouts is to always bring new and unknown demands to your body. Fitness is general physical preparedness and is meant to prepare you for real life. Real life demands are always unknown and random. Therefore, training for fitness must simulate that. If you train with routine and no variance, your body will eventually plateau in growth and will also demand more rest. I don't know exaclty how CrossFit HQ programs the workouts, but they are definitely applying constant variance.
Love the WOD AND THE PICTURE!!!!
Wanaka best place in the world!
I ran 10.4 miles on Turkey Day morning. Thank God for a Garmin (I can pull up my 10K time)
WOD at approx. 55 min's @ rx'd.
@11 There is a Method. Constantly varied = look where we have been and what we have done. Program ahead to touch on what hasn't come up for a while or has been missing from the programming.
I believe there is a science to it! I don't believe they are pulling them from a bingo tumbler these days!
@11: to add on to the above, there is a general template in which crossfit mainsite follows. A four day cycle consists of three consecutive work days and one rest day. The three workdays try to work a variety of fitness domains. If you work really hard on one of the days, you are able to work really hard the next day because the workout will work on something different than the day before.
You can read more about it in this free CF journal issue: http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
Solid work, Erik. Hope all is well with you!
If you want a big deadlift, you look where you want to be going -- up.
Come on, 16 comments and not one time posted. Can we please get two threads going or something. One strictly for times and the other for everyones motivational comments and what not. I mean I love you guys but I hate sifting through 100 posts to find only a handfull of times. I'm really not trying to bash anyone but everyday it's the same thing, 32 comments worth of "OMG, this WOD is brutal" "Get Some" "Let's do this" "I'm so sore from yesterday" I'm just saying.
Oh and before I forget...
M/30/208 50min as Rx
I second #18, m/31/170 46:21 as rx
Agree with common #18. I'm fine with personal commons, but post your time after you finish shoot the sxxt.
1:06 as rx'd in combat boots running circles around my PB on terrain that I am pretty sure Satan himself designed.
45:00/ SUM41 WAS SUPPORTING TO RUN
M/20/173 45.00 as Rx 1 day after 2 weeks on exercise carrying 45kg of kit on patrols daily, disgusting stretcher runs, tabbing and some serious lack of sleep.
First session of Crossfit seems to have went okay but hopefully i will knock 5 minutes off this the next time it comes around when I am better rested.
Love from the UK.
m/41/218 1:00:31 over the road in the rain...
53:19 on treadmill at 1%, V5s mid-strike.
Oh boy - did a 5K yesterday. But I'm up for that 10k today!!
Ran 10k last Sunday in 1:08:23 around neighborhood. 1st 10k ever.
Ritual. It's the end of November. In the United States we are just finishing the Thanksgiving holiday weekend, the purest of our national holidays in all respects. We are entering what is euphemistically known as the "Holiday Season", a time once used to commemorate the intersection of family and faith, now b@stardized into a commercial org@$mic frenzy. Hidden in there, somewhere, alive against all odds, lie the rituals that bind us together, bind us to some version of our past.
Rituals are different from habits. Habits are trainable, repeatable, common activities we engage consistently in the hopes of some equally consistent, common outcome. They are largely personal and exist in a tiny personal domain. No, rituals are a shared endeavor, and choice is not always a part of the program.
We call these rituals by many names; in the extended White family they are traditions. We are a family that craves such things. Do it once it's a precedent. Do it next year and it's a tradition. Do it yet again and however it went is now inviolate ritual. Is this good?
Some rituals are gentle, almost whimsical. They tickle us and we smile little smiles as they come and go. Others are grand, some so outsized that "grandiose" is the only apt descriptor. There is weight to these, demands that must be met, plans that must be made. Some of this weight is real, usually born of history that stretches generations into the past. Some are even pleasant.
The power of ritual to teach and to bind is part of why they persist. The power of a ritual to resist a changing world, whether macro or micro, speaks to the inherent and personal resonance of that ritual. The more internal the effect, the greater the power.The longer lived the ritual, the more resistant it is to a changing world.
Church. The family meal. Travel. Gifting. All of the trappings that surround each. Why do we do what we do, especially at this time of year? Do our rituals remind us of a history that is warm, a legacy that bears propagating? Do they teach a next generation in a way that leads us to look forward with eager anticipation? Even painful rituals such as Yom Kippur end with optimism.
Do they rather simply reinforce some something that should have faded away, been allowed to die? Something that stands in the way of a better today or tomorrow, yesterday as the anchor that drags against full sails and a bright horizon? These we should have the courage to leave behind.
'Tis the season in which most of us face the longest-lived, most deeply entrenched rituals in our lives. Most of them are likely that way because they bind us to a warm past, teach us, re-fuel and inspire us. Whether writ large or small, these are what we should return to as we face the bombardment of a world a'changing.
I'll see you next week...
Easy paste. Run 50 min XC in the woods.
Man I love running.
Definitely not in shape to run that nor is my hamstring up for that...so I did this instead...
1min body weight squats
1 min shuttle runs
1 min crunches
46:16 cruising speed, nothing fancy
Did a squat clean KB swing wod yesterday, my legs are fried.
On the up side its a beautiful fall day in the mid 60's in the northeast. One of the few positives of global warming.
the one WOD i can do... 45 minutes... i still hate running, but at least it's easy.
1:04:43 as rx'ed in the pouring rain
Modified for me and my DJD
30 minutes on exercise bike: 9.5 miles
Perfect day for running in Tulsa,OK, 40 degrees F and sunny.
Also, a shout out to 918 CrossFit and CrossFit Life.
15 min warm up. 6-ish miles hard pace on trails, plus 5 min cool down.
Total run time: 1:09
Roughly 50 min 10k.
Doc needed some off-leash running so no exact run for me today.
54:25-trail running. A lot of ups and downs.
1:05 pr. hilly road run - same route as 110321.
1:05 pr. hilly road run - same route as 110321.
48:56 (last time 49:10)
Trail run in Benediktbeuern, mostly flat, but with 770 vertical feet up and down. Without any knee pain with Nike Free Run.
Raining like crazy here today (Michigan). Gonna make this up Tuesday. Did a strength day instead. Snatches and set a deadlift record 405# !!!
Starting tomorrow...when are the WODs posted so I can check back?
55 minutes, I paced myself much more than I should of, could of, good run!
M/40 53:40 My Lab loved this one but he kind of fell off towards the end.
2011-11-27: 43:47. 6.2m run. (TM)
2011-05-22: 45:03. Race
2011-03-21: 43:58. 6.2m run. (TM)
2010-07-04: 48:30. 6.6m run. (TM)
Neither of our pairs of knees like long runs, so, did the following:
30 hspu, feet on smith bar
50 kettlebell, 1.0
hang power clean, 115#
front squat, bar only
push jerk, 115#
Haha I love the comments!
so everyone knows that they are younger and lighter than you and should therefore beat you!
Most are prob pretty accurate
If you beat me it's prob because 1 I ran in the rain, 2 ran on a hilly trail, 3 ran in the snow,
couldn't run, rowed 10K instead. 37:41, had trouble with a spot to put the ipod at the beginnning
The 5k I did the day before did not help.
58:36. out of curiosity, how many used treadmills and how many were outside?
58:31 on a treadmill, new to Crossfit
M/65/187- Run 10 K
54:11 outside, right before the rain.
1:02:42 with a 41+ lb. ruck pack on. A little rain. Some hills. OSU's bike path route. Great time!
33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 2 HSPU per round
6.25 miles on treadmill: 53:31
Foam roll after
Compared to 110321: 53:14 on road
Treadmill, 7:55 average pace. 23:37 at the 5k split. 2.21 miles @ 8.0, 2 @ 7.5, 1.75 @ 7.0, last 1/4 mile @ 7.5. Ran in my NB Minimus shoes, calves/feet are toasted. Took 5 minutes off my time from March.
Roads way too icy, did 10k row
I love my rower :)
Jump rope 67 minutes
10k (Afgahnistan 3000ft elevation) 58 mins
@ Russ and Troy, those are great 10k rowing times. Hoping to finish a 10k next time (made it to 5k this time) on the C2.
59:34 Sweated out all the turkey and stuffing!
M/34/220lbs 49:52 as Rx'ed in Kyrgystan @ 16 degrees F with snow (course it wasn't on the running trail, so I was unimpeded). On the way home, thanks for the WOD!
as rx'd 58:34
Nearly swallowed my tongue when I read Jonathans time (comment #61) for the 10k......then read his distance...lol
9K+80 pull-ups+120 push-ups = 1h 1min
Second time ever running this far: ~1:05:00
Did this yesterday and today my ankles and achilles tendon are toast.
sub row 10 km 45:04
Not ready for 10k. Running is my biggest weakness soon to be new strength.
5k on treadmill
10k Treadmill 59:04. I have never tried running that far, thanks for the challenge.
Easing back in after almost a month off.
5K row, 19:28
1hr 3 seconds
54:38:13 OUTSIDE w/h Hills, Treadmills are for sissys, kidding my knees hurt. WHOOP!!!
24 Lap Run at Y
Hadn´t someone stolen my Inov-8:s from my CHECKED-IN backpack (with the bus company Via Bariloche) on the way b/w Bariloche and Buenos Aires in Argentina, I´d have loved this. Fortunately, the second-hand market for barefoot shoes with extreme traction is, to say the least, poor in Argentina. Ha!
36:32 min, new pr, last time i had ran a 10k was in 42:00min
45:54 Rx'd (PR)
* felt good, focused on picking feet up fast (pose)...
* 22:30 at 5k turnaround
10k outside 54:03. Focused on form not time.
6 miles on treadmill; 35:49. Ran at 10.1 MPH for first 3 miles at .5% grade. At 3 mile, took the pace to drink water/sweat towel speed for :30. Finished the last 3 miles at 0% grade at 10.4 mph. Treadmill stunted full extension and hip flexors inhibited performance.
59.50 on Treadmill with 2.0 incline M/33/5'10/208
10 Handstand Push-ups
8 Handstand Push-ups
6 Handstand Push-ups
4 Handstand Push-ups
2 Handstand Push-ups
As rx'd, 4:16. Fun and fast. Unbroken HSPUs. DUs went okay, a few breaks.
Forgot to post this earlier, too dark (and cold) to run in the AM, so I rocked the treadmill on 3% incline: 42:28.
42 minutes. Merriam trail. Probably straight up 6 miles.
actually 6.26 miles; might be faster for me to just walk a 10K--and less stress on my knees, ankles, plantar fasciitis--maybe next time...
29:04 at 5K (with dog)
last 1/2 without dog
1st ever 10K run... Thanks crossfit:)
eaten by filter days ago...did this sunday 11.27
5k row - 19:45
Aimed for 10k but ran out of gas and time. Motivates me to get at least 7.5k next time.
w/u - 30 sec Samson, 10x push | scap push | sit | be | dip | spider-lunge | 45# HPSnatch
5x3 HPSnatch: 55#-65-75-85-100f-100
9-7-5 1pood KBS, dips = 1:27 (vs. 1:46 on 10.14)
Vicious hip-pop, instead of arm-based swing, makes all the difference on KBS. Thanks Dave @ CF box ;)
c/d: 25m walking lunge (big steps = 35 secs; 50m walking lunge = 66 secs; 10 T2Bar
37:57 for 5k trail run vs
32:23 for 3 rds .67 mi run, 25 push ups, 25 abmat sit ups. 1st workout in 2 weeks after hamstring pull 3/21/11
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
Ran my first 10k yesterday morning here in Fargo. 30 degrees, no wind, no snow.
Not extatic about this time as my last 5k was 26:23
Jeff @ West Seattle Stadium
26:17 2nd half
Still pretty bad time. Need to go faster on 1st half especially. Ran tabata type intervals on 2nd 5k. Picked a spot & sprinted to it. Try doing this using BFL tech next time. Pretty good job pushing at end. Allowed me to at least get under 52:00
3/21/11:55:13 26:39 split, 28:33 2nd half
7/1/09: 51:01 24:12 split
1/17/09: 49:57 24:51 split
12/13/08: 50:14 24:10 split
First day back after a week off for bronchitis
Row 5k, 19:28
Male 29, 78kg
As this was my 3rd 10k in my life (8-9 years ago last time) and that i skipped the varmup, I am pretty happy with the time. I had no problem with the breathing, but my legs start to hurt. So my goal is to do 10k under 45min next time.
easy jog 6.5 miles in 65 min on treadmill
10K = 56:07
Using mapmyrun.com, I'm guessing my route was a little short (probably 6.1 miles instead of the full 6.2). Still, this was a very good time for me; 7:24 miles.
45:18 track 29.12.11
52:44 t/m 2.5% - 9.5% & 11kph - 15kph 04.04.11
51:28 at the farm with a cold
Two laps around the green belt with Roscoe on Sunday.
First workout since hurting my back on Santora.
On the track at Howard: 45:38 (5/3/11). Couldn't find my previous 10K time from Alaska...oh well.
Around the Howard track again:
45:22 (better than last time by sixteen seconds)