Awesome photo!!!

I already saw the commercial. Awesome.

Badass Picture!!

The commercial is awesome.

“Why do my posts get censored?” One of the most popular questions asked on the “comments” section. Take it from me, it’s not personal. The spamfilters catch all kinds of seemingly innocuous stuff and sometimes the folks who check it just miss the fact that your post is really important and really sincere.

Trust me. Yesterday’s Newbie post never made it to light.

Day 2 of cycle 3, a monostructural WOD. One exercise. Run 5K

I don’t really have to explain how to do this one, do I?

In a perfect world everyone would do this outdoors. 5K is ~3.1 miles. If you haven’t got a route set in your neck of the woods take a look at Mapmyroute.com or sites like that. Sadly, it’s not a perfect world. I live in Cleveland and we just got a bunch of snow. Someone else might still run outdoors here with snow and 20 degree weather, but not me. If you run indoors on a treadmill it’s still 3.1 miles. To more closely approximate a real run use an elevation of 1 or 2 degrees. Remember, this is a RUN, not a jog. Try for a PR.

The most common sub for running is rowing. At this level it’s 1:1, so a 5K row. Let’s not have any derogatory comments about folks who won’t be running. I know…I know, it’s so basic that everyone should run. Mandatory skill, etc. The cold reality is that some people really can’t due to some infirmity or other. Be kind. The bike equivalent is probably 20K, and the swim is 1250M.

A Sunday run. 3-2-1…Go.

That pic is badass. So juiced up just looking at it.

Looking forward to see how much the 18 lbs of fat I put on over the holidays slows me down tomorrow. Hopefully I can make it under 23 minutes.

I thought it said on Reebok's website that they would not be opening up CrossFit gyms. The article seems to state otherewise

Whew!
Needed to do 20min tempo run tomorrow. This is perfect.

Why exactly has Crossfit teamed up with Reebok? This seems like the most mismatched pairing I could imagine. Reebok represents everything BUT functionality. Their shoes are based on design... hyped as minimalist with all the kosher argument explaining why the bio-mechanics of barefoot running is good for you, but then goes on to add "heel padding for protection"??? Anyone remember Easy Toners?

They've also paired themselves with Jukari... another globo gym fitness class for women looking to become skin and bones, without muscle in the easiest, fastest, and most painless way possible.

The Reebok company degrades the Crossfit culture. Guilt by association. Reebok is a company flailing, without vision. I just can't wrap my mind around why Crossfit wants this association.

Cochese give back the crown or run.

Pete, it's always about the money.

Military staying away from Crossfit?
Not at my post (Ft Stewart). My division is paying for Level 1 certs at our post every week for the next ten weeks. I know Crossfit has been big in the special forces community for a while but now we are trying to incorporate functional fitness principles into regular physical training in the standard BCT as well.
For a long time the Army has solely focused on what we test...push ups, sit ups, and 2 mile run. Not only does this not prepare the average Soldier for the demands of the battlefield, it had lead to lots of overuse knee/ankle/hip/shin pain from the over emphasis of long runs and ruck marches especially on consecutive days.
While there is no perfect work out program, Crossit and the principle and methodology they espouse are definitely beneficial to the military. Like any activity, there is potential for injury. Most of the problems I have seen so far is a lack of education and understanding. People are doing their regular workouts AND crossfit...bad idea. They are doing 40 minute hero workouts 5 days in a row....bad idea. They think if it's not a metcon they have to do some daily running on top of the strength/gymnastics work...bad idea.
I don't know if the "military" is moving away from Crossfit. I do know that my post leadership, from division level down realizes the benefits of the Crossfite methodology, when done correctly...the challenge is getting people to buy in to doing it correctly.

Great video Latch! Very cool to hear about your, and many other of the original box owner's starts!

M/20/73kg

First ever day on a CF WOD, Been doing mensmag muscle routines.
30.46 5k run, looking forward to smashing that!

21:36

I think Reebok has done alot to change CrossFit in a positive way thus far. Hell they've opened several boxes of their own, or sponsored them. They've got their HQ filling classes competing against each other, and the Jukari thing was in the past before they were introduced to CrossFit. What were you doing before CrossFit? I know I wasn't doing anything functional. The way I see it is "So far, so Good." I'm glad they're around.

24:16; treadmill

Oh man oh Man..... Looking forward to hoping no one is on the treadmill.... Would run outside but since I have no one to run with and we are STILL getting snow ... Treadmill it is for me....

Also ... Since I am now finished with week 2 and sore but feeling amazing I wanted to share my newbie post.

This is my 2nd attempt with crossfit. I started it for about 3 months several years ago on a deployment. This year I started it again but it was for me this time... I have seen a marked inprovement not just in how I feel physically but emotionally. I suffered from sever depression after the loss of a boyfriend and a good friend within the same year.

As I started this venture I was not sure what to expect really. As far as I was concerned the sky was the limit right. Well, I want to sincerely say thank you to all the people in the forum, bingo for your awesome newbie tips(i print them and keep them in my workout book, and the inspirational videos of people like Maddy.

Crossfit has opened up to me new friendships, a new outlook on life and self. BRING ON 31 and here is to a PR for a marathon in 2012!!!!!

Now just 5 more hours till I can go get my run in!!!!

You may not like the commercial or the partnership, but 5 or 6 years ago, I saw a video with some crazy actors getting ripped for a movie about Spartans, and it lead me here...

4k run/walk (oh for some new knees - anyone got any spare??)

29mins

25:59 after deadlifts

Bingo, this just for thought on Run vs. Row:
B-Mac and crossfitendurance.com go with 125% for making conversions, or 25 additional meters of rowing for every 100 meters running, regardless of the distance. So today would be a 6,250m Row if you use their programming. Cheers and thanks for all your awesome postings and advice.

25/m/175
30x muscle ups for time
9:47 (first 9 unbroken) new PR
(last try was @ 12:55 w/ first 7 unbroken)

36:14

26:14

7000ft elev + snow + gravel = 36:47 20k bike =)

A long 5K in 40 degrees and rainy conditions at FOB Salerno, The Stan.

27:31

Reminded me of an early spring-time run in upstate NY!

M/28/83kg/190cm

25'10"

sleet, snow, about -2'C / 28'F

greetings from Serbia!

massive sand storm rolled in. 26:12

25:17... Had to stop to watch the sunrise coming over the Melbourne Causeway

If Reebok can continue the "fitness as sport" it should be ok. But if they water it down for the masses then I think the true blue crossfitters will seek out another form of competition in fitness. Especially if the Reebok crossfit gyms start to undercut all the established affiliates.

T Scott

29:44

15'F

Time: 21.05 It was hard, I'm not used to training longer than a 15min time domain.

m/46/185

27:24

19:24

25:33 - ran 5k in the snow with 20lb weight vest

22.50 after swings, clean & jerk

Tabata did last night.
1.5 pood KB SDHP - 10
Squat - 17
Pull up - 8
Push up - 16
Sit up - 10
Total score - 61
5k run today in 21.04

Crossfit took over Reebok from the ground up. Not the other way around. Reebok is not going to dictate what happens in the box I go to or mainsite. Reebok gives Crossfit a megaphone to get the word out. Even if they did start their own boxes with no financial limits they could not compete with the expert coaching provided at our experienced affiliates.

My wife is a marathon runner, so she drug me out for an 8 mile run...60 minutes.

9 mile mountain bike ride over some hefty terrain and trying to keep up with a bunch of 20 something kids. I'l count it.

1hour 35 minutes.

My wife is a marathon runner, so she drug me out for an 8 mile run...60 minutes.

23:23
M/45/6ft1.5/175lbs
I ran the Knoxville, TN YWCA Race Against Racism yesterday, with about 200 other runners. It was about 41 degrees and clear, some wind; course was rolling with some long moderate inclines. I had a hard time knowing my pace; started out too fast, slowed too much in the last mile, and missed my PR by a couple of minutes. Still it was a lot of fun. Fastest woman's time was 21:22 and she looked to be about 25; fastest man was 18 and change and he looked to be 50 something. It was my first actual 5k race. I strongly encourage other CrossFitters to find a 5k fun run and do it! Much more fun than running by yourself in the park. Plus, your money goes to a good cause.

The Reebok crossfit gyms aren't paying Reebok anything as far as I am know, they just get sponsorship/special rates on Reebok apparel as well as increased exposure. The membership rates are probably set by the owner of the box just like in any market.

5k run pushing my 7 month old son - 21:40.

21:47 Treadmill run

20:52

Used to run cross country in high school, so far from a true lifetime PR. That's just under 17 minutes. However, the two are completely incomparable as far as my overall fitness. I'll take my sub-21 as my "PR" and not looking like a complete skin-and-bones twig any day.

Check out the Home Page of Reebok.com. Whoa.

Musings and a response about Row/Run subs in the ether...

25:13 treadmill run with 1% incline

M/27/170/5'10

5k run, -20C, sidewalks covered with ice and snow-23:21

Greetings from Kingston, Ontario, Canada

21:32 on flat course after 21-15-9 45 lb. Kettlebell swings and pullups. CrossFit rocks!

23:53

25:58

5k
23:20

Btw, there is very cool free app for tabata timer.

23:37.

5k
26:45
m/46/5'8"/153
PV, FLA

22:43
Beautiful day here in Vegas.

25:26 @ the track

20:25 treadmill run with 0% incline

25:26

hopefully sub 24 next time. this was a lot harder than i had hoped (sadly)

m/5'9"/205/29 shallotte nc
22:39

Any suggestions as to how I can improve my running? I got 31:55 today and I'd like to go up, but the WODs don't usually have running in them.

21:51 (PR)

Outdoors in the cold with snow flurries, 18 seconds faster than my previous time. Unbroken, no crosswalk/traffic stops. Ran a negative split, was 11:11 at the halfway point. NB Minimus shoes, calves held up okay this time.

23:11

I hate running on the treadmill.

21:08
37 y/o male
73" tall, 166 pounds
Ruston, LA

20:56!!!! HATE THE TREADMILL!!!

5K walk with 50lb vest at blanchard woods CC course in less than an hour.

5k @ home

27:52

2K, 9 min and change...2nd day back after surgery, yeah!

#63 Sheldon
I just got the NB Minimus yesterday. I've been wearing the Nike Free for the past year. They were my first pair toward less shoe. It took a while to get used to them but now it feels like a regular ol sneaker. How do you like the Minimus? Right now they are not comfortable to run in. I've yet to experience how they feel in any other mode. Thanks.

30:06. Will beat my time next run! ;-)

Row 5K
21:20
Previous PR = 20:31

m/43/195/5'11"

20F (-6C) outside. Still better than a treadmill.

30:11

21:37 (PR)

~26:45 at track, pushing kids in stroller.

17:03

5k @ home

28:36

22:57 w/20# weight vest

22:00
hot and slow, later in the day than usual in Honolulu

hell, I guess they can't all be PR's

25:12 pushing my two boys (2 & 6 months) good way to get them to go to sleep.

It's been said that once you find god that you don't need a church because god is inside you. I don't know anything about that but to me it sounds like my journey to Crossfit. Whether or not Reebok and Crossfit have aligned or I'm the last man on earth is immaterial. I am Crossfit and I will train.

had to sub with 6.25k row, conditions dictated
24:40

5656

Ran w/ ALF Friday at Nellis, ~4.2miles on outdoor track.

M/40/134

30:33 with ACU's Boots and 21 lbs vest.

30:43

28:10

28:10

18:58. Wish I could squat more.

About 25 min. Had some big hills on my route. I think I paced them to slow. Should have went at them a little harder. Not sure how to feel about this reebok thing. Don't want Crossfit to "sell out".

Injured knee, no rowing, running, jumping or squats for a while
8 / 3 minute Rounds of Speed bag and Heavy bag
M/54/6’/205
Garage Crossfit enthusiast

5k - 27:02 on treadmill two hours after doing filthy fifty

Awesome picture.

Subbed 1 hour bike ride.

3.2 miles in 25:36 (8:00/mi)

M/28/175

Question about missing workouts... I'm going to be snowboarding for a few days next week in CO (pray for SNOW). I've worn my heart rate monitor before so I know I burn about 700 cals/hr x 5 hrs hours of riding, so im definitely not "sight seeing" while im riding. Should I still try to do WODs in the morning before riding?i have lifting experience but i consider myself a CF newbie, for sure. I don't want to deal with the guilt issues of missing a workout but it's not like I'm going to be lazy those days either. Thanks for the thoughts.

M/36/198

22:31-Long way from my hs X-country times.

26:01 (pr)

M/23/6'4''/235

30:46

Wow pretty poor result. I think if my legs were at full strength I would have done better. Definitely getting at least 29 mins next time!

F/41/5'4"/117
hour trail run with Doc off leash then 5k on treadmill @ 7:24 pace.

M/39/208#/73"

21:44

Aside from a strong wind, nearly perfect day for running on Oki -- light rain, about 65 degrees. Followed run with a little OHS/Snatch form work.

Eddie I think this is a personal preference thing. If you want to and have time to then WOD out and enjoy. If not then don't. Enjoy your vacation. I use crossfit as a means to enjoy life to the fullest. I don't let it get in the way of enjoying life. I know what you mean about feeling guilty but in the grand scheme of life those few WODs missed won't mean much. It's the habit of doing crossfit regularly that matters. Hope this helps your decision bro.

Well lucky me no one was on the treadmill.

21:31 for the 5K

Continued to do another mile backwards and then finished out to 5 in 41:00. I hate treadmill running but it has to be done sometimes I guess!

Jclinam,
Thanks for the input. One of my resolutions was to complete every WOD for the whole year so I think I'll try get it in if I can. If not, I'll try to make up what I miss one way or another when I get back. Take care.

I really hope that this partner ship with Reebok doesn't affect local boxes and the whole crossfit idea. I feel if reebok keeps opening more large boxes that with their funding they may eventually hurt the smaller boxes who don't have the funding and backing of a larger reebok box eventually leading to crossfit boxes becoming less and less feeling like a small gym and more towards becoming like a globo gym

M/23/188cm/77kg

24:40

Not too bad for not having done any running over 800m in the last few months.

m/43/150/5'7

3.1 on the treadmill

24:50

First time I've run over a mile in a long long time.

4k, 22:03

m/43/5'7/150

24:50

23:28 on TM at 1% incline

M/34/5'9"/220

23:38, plus 300 lunges at the end.

M/190/33/5'9"
39:03 4miles w/10 lb on my back

29:34

21:35 (slow)

Portland's cold weather and running a 5k...its great.

Time of 36:56:32...not bad. Definitely needs improvement.

24:26 w/ trail run.

26:49 treadmill 2% grade

20:16

22:52
far from a pr. not sure why it was so hard.

m/39/192

20:35 on treadmill

2:40 hike w/ 35lb pack in the Forest of Nisene Marks. Hard workout actually. On Jan. 15.

Excellent photo.

25/m/288/6'2

33:54

Bought "The Paleo Diet" today

23:02 through the beautiful East Lansing.

24:11

improvement of 1:04 from sept! (and it was 28 degrees outside, and it felt like 17 degrees!!)

new house new course which is short around 2.7

23:36

33 minute trail run, not sure of distance

24:37

26:27

18:45 treadmill

18:45 on the treadmill

19:31 4th event of the Great Lakes Invitational at Crossfit Indy North, Indianapolis, Indiana. Bright and early Sunday morning in sub 0 degrees. Good stuff.

27:55

24:15 on treadmill, a little slow but I am fighting piriformis.

Treadmill: 16:59/3 miles.

31:00 on treadmill, 2 degree incline
42:00 for 4 mile.

16.38 on treadmill, flat

First 2.5 miles at 7.5mph, last .61 at 8.0mph - can start at 8 next time:

24:35

Around 27 min
Felt pretty good

20:59 5k row, too cold for me to run. Pr'd by 6 seconds. Really want a sub 20.

Around 27 minutes, nice and easy. Good "recovery" workout from Filthy 50.

30:15. Still nursing a foot injury.

31:28 - Speeds varied from 4 mph speed walk at 30 - 45 seconds, to 8 mph wind sprints for 1 min to 1 min 30 sec. The longest run I've done in 6 1/2 years; everything till now were short, 1/2 mile warmups.

~23:30

Well I took a wrong turn and screwed up my 5K course. So it was actually 4.9K in 23:01. Run felt good though. Took a relaxed pace through most of this. Felt strong at the end, so opened it up a bit on the last kilometer. First run in NB Minimus shoes - they felt good. Hopefully my calves/feet are not too sore tomorrow.

in filter, ~23:30, @work, 1st time in nb minimus

23:15
3.1 mi treadmill run

31minutes with 10kg vest.

Hurt a lot more than i expected

25:23 in an inch of snow

CF WU

27:56 - 3.1 mi on treadmill - first day back in over a month, brutal.

33:13

M 51
subbed 2 miles: 17:30

m/17/6'0"/185lbs
28:36
pretty happy with it because i was able to run the whole thing without any breaks. i used to hate to run even a mile

Jeff @ work
Damper on5
19:27.1

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

23 min & change ... good run

Compare to:
100501 - 20:29 (track at park)
090720 - 23:11 (neighborhood route)
090307 - 22:58 (track at park)
080810 - 25:35 (neighborhood route)
080311 - 22:11 (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

M/46/220/74
Warmup: 60 WB w/20lb; 30 k2b; 30 v-Situps
Run: 27:07

25'8"

18.48 treadmill

21:30

50 / 186

on elliptical

27:40

5k row 18:33.5 @ work

2.5 miles - 16:58

* big loop around neighborhood.

M/ 37/ 134 lbs/ 5'-6"
As Rx: 20:58 on a treadmill.. same as last time. (usually on about 8.2 for most of the run.. i as at about 9.2 for the first half mile, but rethought that since it was 3 miles. I think I might have only done 3.0 instead of the 3.1 miles however, but still a great improvement)(last time 23:23)

this was my first time running, since 9/22 last year, so about 4 months lapse and a BIG improvement. I must admit that I've been eating much better the past 3 weeks or so and I have been getting PRs all over the place... I know that diet plays a big role.. the proof is in tne numbers... I have done nothing differently with training, etc. Still just CFing and being a dad, and playing with the dog.(active)
I concentrated on pulling a lot... still i'm a bit of a pounder when I'm getting really tired.. I was so focused on just getting my mind off the running.. I'm sure if I concentrated my efforts on running, and working my cardio I could shave off a lot more time as well. I think that the treadmill gives you motivation but also holds you back... for one, you have to kind of focus, or you'll run off line and get messed up.. I was reading the TV screen in the gym, listening to music.. all that stupid crap to get my mind off the boring dull pain of the run... at least when I'm doing other movements I'm concentrating on the reps, the form, my technique.. really when you're tired and sucking wind, I was trying more to get my mind OFF everything and just put it in automatic pilot and jsut think of pulling to keep me from punding..
Still my feet were sore a bit and my ankles, but no big deal... actually a lot less shin pain this time... I used to be a pretty good runner back in the day.. not concentrating on that.. I have to concentrate on doing EVERYTHING wellso the OLY movements have taken center stage for a while now.

QUITE an improvement from the last run... the last time I did the 5 K run, was the first time in probably well over 5 years that I did a run, and a run only for a workout... not very fun and pretty boring to me... running at someone, running to something, running away from something/ someone.. all fun.. just running for running sake is usually pretty boring.. sometimes in the summer when we're at the beach I'll take a super early or late jog on the beach.. it's just fun and relaxing.. to take in the beach and get a little sweat going.. feel the rhythm of you heart and the rhythm of the waves.

Ran off road while my fiance ran it on the road.

Had to stop once, and go slow another time. Off road made this much more difficult.

Not timed.

22/m/5'11"/171

15:30
15 years old

15:30
15 years old

22:24

PR 28:03

Last two times I did this I was in the 34 range and walked a bunch of times

Today 29:37...only stopped to wait for traffic

22:38 at Greenville News Downtown 5K

22:43

Dromana

m/38/5'9/180
In Vegas. Decided to go for run. Turned out 5K WOD posted. Didn't realize it until I got back. So, ran 4.03 in 31:14. Dealt with crosswalks, etc. 7:42/mi pace. So converted to 5k - about 23:45
9/22/11: 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

2012-01-22: 21:00 (3.15 miles)
2011-09-22: 20:00 (3 miles)
2011-08-16: 25:00 (3.75 miles)
2011-05-22: 45:03 (10K)
2011-02-09: 24:00 (3.6 miles)
2010-11-29: 20:00 (3 miles Brkn@18:48. Hard)
2010-10-28: 20:00 (3 miles)
2010-10-11: 23:18 (3.5 miles)
2010-09-29: 23:00 (3.45 miles)
2010-08-16: 22:00 (3.3 miles)
2010-08-13: 30:00 (4 miles)
2010-07-28: 21:00 (3.15 miles)
2010-07-18: 20:00 (3 miles)
2010-05-01: 20:00 (3 miles)
2010-03-31: 20:12 (3 miles)
2010-02-09: 20:18 (3 miles)
2010-01-21: 20:25 (3 miles)
2010-01-15: 20:37 (3 miles)
2010-01-13: 20:52 (3 miles)
2009-12-09: 20:52 (3 miles)
2009-11-09: 20:40 (3 miles)
2009-10-09: 21:11 (3 miles)
2009-09-03: 21:00 (3 miles)
2009-07-20: 22:40 (3 miles)
2009-06-15: 21:16 (3 miles)
2009-05-25: 22.04 (3 miles)

M/42/5'8"/168
Run 5k
20:30

21.36. PR by a minute.

38:56 Redwood Regional Park loop after 5 inches of rain vs
37:11 redwood park loop 10/23/11
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.

26:38

20:53

27:35

GSLP

DL 185 x 14
Press 95, 95, 95 x 11
Chins 11, 8

28:47
Previous PR = 23:28

Mrs. Miyagi
28:47
Previous PR = 23:27

M/29/79kg/184cm

5K (treadmill with elevation of 1 degree)
time: 24:48 (did the first 2K way too fast...)

/Johnny

M 38/5'10"/184

w/10lb vest

34:39

22:25

21:19

Mapmyrun states it was only 3.05 miles, so just a tad under 5k. Looks like it was exactly a 7-minute mile pace, which should be a personal best for me and a pace I'll shoot to beat next time.

M/27/5'11''/195

indoor track, run a bit more than 5 k,
24:46

21:04 (pr)

24:43

Last time (9/11) was 26:46

22:09 t/m 14.02.12 3% incline & 12.5-15kph

Started at 12.5kph and built up to 14kph before halfway. Last 400m at 15kph. Preceded by 3x10 HSPU.

23:29 track 21.10.11
20:40 rd 03.09.11
23:28 t/m 09.02.11
22:30 rd 28.10.10

26:35

M/38/5'11"/170

Newbie to crossfit. Amazed at how my "cardio" is just as strong as when I just used to focus on "cardio."

sub 2 hockey games Friday night

21:38 (PR?)