April 8, 2012
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"L-Sit Variations" with Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Potomac CrossFit - video [wmv] [mov] [HD mov]
Posted by Pukie at April 8, 2012 5:00 PM
Those CFIT NWA women are smoking! Wish we had women like that at our gym...
Did this workout instead of Saturday's because our gym wasn't open. Got 21:36... It a long way off of my PR of 18:50 but I need something to work towards.
Ran 10mi in 1hr 46 min yesterday instead of yesterday's WOD, so I'll do yesterday's today.
17:10, followed by WOD Cindy.
Sexual assault 5k camp arifjan Kuwait 24:15
Posted a 20:11 on a frosty morning. Lost fine motor skills for most the day but improved the time!
Dog will love this WOD.
Great pic. Women are awesome!
My best 3 mile time in the Marines was 17:55, Im not sure what it is now, guess Im about to find out. Semper Fi
m/31/185 Ran my first 5k ever today Apple Valley Bunny run 23:28, fallowed by a 35:00 scaled Pheezy (I only have 1 bar in my garage right now) wheew. I've been Crossfitting for 2 months now and this is exactly what my life needed. Thank you very much. The hero workouts are inspiring to say the least. I wanted to say Hey to crossfit high def I talked to a couple of them at the run and they seemed to be a really fun and supportive group. You have effected every facet of my life and I am forever greatfull.
5km time 27:20: 2 laps of 2.5k circuit with hills (20m+ elevation gain on each lap)
Just a little PFT practice, Marines. Good luck to you all. Semper.
any one else think the pic looks hot
They are so HOT I burned my eyes!!!
First 5k in about forever. And I have to do it on a treadmill.
Did Pheezy today and then the 5k. terrible idea
27:41, V5s on dusty concrete outdoors at 1800m altitude. Then 12 sets of core Tabatas.
5.03km - 23:01
Another reason to run on a trail: it's fun!!
I don't even begin to claim to be knowledgeable about the science behind Crossfit. All I know is that i've not did a 5k since the last one in January and my time has improved again. Cheers Crossfit!
I'm a bit new to Crossfit, so I've got a simple question: Is that 5k meters or yards?
Well I've never heard of a kilo-yard so...
30 Benrather Volkslauf in Germany :-)
In case you guys didn't notice, yesterday's WOD was the 3rd marine from 1/6 killed in Helmand during that deployment that has been honored with a Crossfit WOD. Thanks Crossfit for remembering the fallen of 1/6. "Desforges" on 120128 and Captain "Bull" Barrett on 101226 were the two previous workouts.
30 Benrather Volkslauf
Greetings from Germany
Took my dog on a 4.1 mile loop. Didn't time it but felt really good.
30 Benrather Volkslauf in Germany :-)
Might not want to stand straight across from each other when swinging those hammers...could turn out to be a very bad day if one slips and hammer goes flying across. It would be safer to stand at 120 degree separation instead.
Did Randy this morning for first time. Then I ran with Dog. 28.51
Thanks for making today's WOD a "non-gym" workout as most gyms are closed today! Much appreciated.
Was supposed to rest but couldn't resist going for the 5k haha
Ran 26:35 the other day
may do later leaving for vacation
nice picture, poor sledge technique
Did this on a new course. Was nice to get out in the sun today!
1) Honey-do. I have a sneaky suspicion there's a list waiting for me.
2) Stooges. The world is filled with two kinds of people: those who laugh at the Three Stooges, and those who wonder why.
3) Poetry. When I write the January "Newbie Posts" one of the things I try to get across is the importance of thinking about each WOD before doing it. Really thinking, digging deep, trying to figure out what the programmer is seeking with this particular workout.
CrossFit has been, from the very beginning, as much of an intellectual exercise for me as it has been a physical fitness program. What kind of WOD is this? What are the movements in the exercises chosen? How do the exercises fit together? What is the time domain and what are the energy pathways? How does/did/will this WOD fit into this 3-day cycle? It's particularly interesting if I need to scale, or if I need to work around an injury or an equipment issue.
Like a hole on a golf course or an established climbing route, the best WOD's work on multiple levels, including subconsciously. They are more enjoyable, more interesting, a better challenge on the second or third time through. Like a really good essay or poem, the best WOD's have nuances that emerge over time and after reflection.
4) Hip. It strikes me that CrossFit as it relates to the fitness world has much in common with those edgy, obscure bands and music known once upon a time by only the coolest of the hipsters. The elite, a type of musical cognoscenti. There was a sense of discovery and an ownership of sorts associated with this world of non-commercial, indeed anti-commercial music. It was hard to find these musicians; fans who did had a certain "first flag planted" explorer mentality. Finding the new, hip band conferred a sort of hip-by-proxy on them.
Kinda like CrossFit ca. 2003-2009.
Now? Now it's almost the polar opposite in the music world. It's almost impossible to remain "indie" or outside some sort of mainstream or acclaim now that there are so many outlets on the internet and so many social nets in which to be caught. This in turn has created a sort of musical egalitarianism. The downside of this is that everyone now has a chance to like what you like, and what might have set you apart (Tori Amos, CrossFit) is now either part of the general awareness or bubbling just below the surface, ready to break through.
The upside, for a musician or for CrossFit or for fans of either, is that something really good can now be found and enjoyed by the masses and not just the elite or the hip. We, who once might have measured ourselves by our inclusion in a tiny tribe of the similarly tasteful or adventurous, must now make room for the person who streams download number 1,000,000 or becomes a member of Affiliate number 1,000.
There is no longer any honor in fitness obscurity, of practicing a program about which no one knows. Coolness now lies in doing something that everyone likes. The more people who like our CrossFit the cooler we, and it, become.
5) First Easter. Mrs. bingo and I were abandoned by Lil'bingo last night for dinner. Some of our best, most meaningful discussions occur when we are left alone unexpectedly, though I've no idea why this might be. Over a typical "Primal Zone" meal we continued an earlier conversation: how does the rel!gion of the Native Americans and other Aboriginal peoples account for basic scientific facts such as the existence and structure of the solar system? Do they even try? Does it matter?
This particular conversation actually started as we walked by the cemetery on Key West. Surrounded on all sides by water nonetheless, the prevailing sense there was dry, the mausoleums and headstones bleached as white and parched as any bones in a desert. Is that all there is?
Despite the surface differences, however dramatic and however loudly trumpeted, there exist great similarities among the world's great rel!gions. I think these similarities are particularly striking when you compare those of the landed, the American Indian, the Australian Aborigine, any number of Amazonian peoples, separated by millennia and miles, all of whom preach a type of filial duty to the earth that sustains them. Ashes to ashes; dust to dust. An ethic of harmony to be propagated between everyone and everything alive.
This differs, of course, from the major rel!gions of the developed world in the endgame. Today the Christ!an world celebrates its greatest mystery, its most deeply held faith. There is something after the end, after the ashes, after the dust! Heaven, a favorable reincarnation, Paradise...the ultimate carrot as reward for a life lived according to remarkably similar guidelines. Funny as well, isn't it, how similar are the guidelines in the Old Testament, the New Testament, the Koran, the tenets of H!nduism, and those of the Sioux.
Similar but for one thing: no carrot.
Ashes to ashes; dust to dust. Headstones bleached as white as the bones beneath. Is that all there is?
I'll see you next week...
Posted by bingo at April 8, 2012 8:24 AM
Musings in the filter 0823...
Pheezy rocked yesterday, 5K with tired beagle, had to carry her, finished with a 19:14.
Hopped 5k in 45:15. (it was up and down a trail, a bunny trail)
Great morning for a run. Was hoping to do better.
Didn't time it, but my boxer and I enjoyed the run. Since I've only been doing CF since the fall, my endurance has improved tremendously.
Had a nice run at midday. 5km @ 25:08.
Did rope, sled and barbell training this morning, then ran the 5k in 23.17 this afternoon. Feeling the burn, loving it.
26:42, wiped after doing yesterday's hero WOD and then trail running 4 miles yesterday
I ran cross country in high school. Well, more like I ran behind cross country in high school. My fastest 5k was over 29 minutes.
I've been doing CrossFit Endurance for about 3 months now, usually taking this site's WOD and their endurance WOD. Today's Endurance WOD was a 10k Time Trial, but since I'm running in a 5k in 3 weeks, I thought I'd see how I'm doing.
5 months ago I weighed 315 lb, ran a mile, and was gassed. In 3 weeks, I'll run a 5k 5 minutes faster than I've ever run one before. Sooo, thanks CrossFit. You probably saved my life.
a very hilly 21:54,
still hurting from yesterdays awesome WOD
a very hilly 21:54,
still hurting from yesterdays awesome WOD
21:17. Beautiful day in Albuquerque. Nice bosque run.
5k 39:33 holy smokes that was hard. Never ran like that since high school PE x__x
first week of crossfit. This stuff is no joke. Gotta love it though
23'54" very slow......:(
Only realized that their was a tire in the pic after 20 minutes
Did yesterday's WOD. Subbed 145# for the Front Squats and Push Jerks on the first two rounds, then 135# for each on the third round. Kept the 225# DL though.
First time running the 5K, 21:18, not too bad after a huge Easter feed!
21:30 Rx, nice to get out and enjoy the warm sunny Easter Sunday Weather.
21:30 Rx, nice to get outside and enjoy the Warm Sunny Easter Weather.
Nice pic yes, but no one has actually commented on how awesome it is to see two woman doing somethin not typical. Crossfit woman are beautiful because they are strong and not giving in to theMODEL world. Yet,even amoungst or fellow xfitters woman still have to put up with the crap! Maybe next shirtless guy doing an awesome lift will get atentin not for what a rockin job he is doing, but gor how hot he looks.. Oh, well men will be menin xfit men
5k 23:.22 hilly,gravel beautiful day in CA!!
22:54, PR by 43 seconds
28:00, its been a while since I did a metcon endurance wod!
20:20. Just from 2 weeks of Crossfit/CFE I can feel a tremendous difference in my running ability.
@45, I'm surprised you didn't have to carry her the whole way at that pace..
Before starting crossfit a few months ago, my go to "workout" was to run/plod 3-5 miles a couple of times a week. Needless to say, I've run a lot less miles lately... and I'm a lot FASTER! Unbelievable.
5k handstand-30:00 minutes. Not bad I guess.....Jk
Actual 5k, on my feet, 26:50. Slower than usual.
Leisurely 2 mile stroll. Un-timed. Lovely day.
Marine Corps 3 mile three years ago: 20:56
3 mile 4 weeks ago before starting a body building program: 29:47
3 mile after 3 weeks body building and one week of Crossfit: 25:38
Awesome improvement in just a month
With a 30lb vest and 10yr old in a local 5k event. To be able to run with my youngest daughter is something special. She is able to manage 12 minute miles at this point.
29:09 after 3 weeks off w/ back injury
I just ran the trails at my local park. Not too sure how far it was.
5.35 k in 32:42 (3rd run since ankle/snowbording mishap in Feb)
35km/h wind, 2 celcius, good times.
13 WOD's in 21 days, all as rx'd
Gonna take 4 or 5 days off and eat like a caveman/viking:)
33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Jog 400 M
As rx'd: 28:13
Foam roll after
Compared to 100115: 23:21 treadmill
female/15 y.o./5'3"/139 lbs
26:46, wasn't really trying too hard.
45:00. Almost died from exhaustion.
Newer to CF. I have never timed a 5k before so I will call today my PR: 24:44. Not great, but I'm happy with it.
First run in 6 or 7 months. Didn't push it today, just found a comfortable pace and held it.
Asthma has been a big concern for me in the last couple of years. I have been playing around with foods thinking maybe an allergy has been making it worse. For the last week I have substituted avacodos for almonds and walnuts and asthma has markedly improved. My fingers are crossed!
Watched a YouTube video of a guy in a wheel chair talking about to workout excuses
Was cold and windy today, thought about that video so I put on a vest to stay warm, a weighted vest 25 lbs
Couldn't get away from house, so did mini 'nasty girls'
5 95lb hang cleans
then 2 km row
M/33/5'11/258lbs (down from 298lbs thanks to 90 days of xfit)
Beautiful sunny day is singleton heights, NSW, Australia.
First 5ks in a while.. and it was awful!! but fun
Happy Easter!!! HE is Risen!!!
Retired Army 1SG
Just found something else to improve on!
Samuel, #88-Good for you, keep at it and the rewards will come. Semper Fi!
Today I did a 33in box jump (into the bed of a brand new pick up) and I am going to have to call that a pr! Also ran a single track bike trail here in OKC>> 4.5-5 miles in 49.52. That was a doozy after pheezy.
Suffered slight tear in my hamstring demonstrating how to run to first base while coaching about 10 weeks ago and now finally back to 100%. Great run this evening...short of my PR of 24:18 but gonna get back there and better soon.
Ran 5k not for time. Moderate pace at my parent's after Easter dinner, maybe 23-24 min? Current PR is 21:51.
First 5K run in 22 years. Thank you Crossfit.
First 5k run in 22 years thank you to Crossfit.
I ran and it was raining, it was great, people thought I was crazy :)
Late entry 9 April
Headwind made the outward leg tough, but made for a nice tailwind on the return leg.
2012-07-08: 1-13:20, 14:20-20:00, 22:00-26:00.
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)
Ran slightly hilly devon course in 25:31. 8:11 mike average. It is raining here today which is great to run in! Not my fastest time of the year but doing crossfit is maintaining my cardio. Well done to everyone who did te workout and posted it, your struggles and triumphs inspire me to keep going!
19:55 on treadmill
crossfit athlete stats from logsitall.com/ranking
median all: 25:25
median women: 29:32
20-30 : 24:26
30-40 : 25:19
40-50 : 26:34
50-60 : 31:16
Ran/walked 3.2K (2 miles) over some steep hills
need to run more
Bunny Hop 5K, 4th OA female, 11th OA
outside run after drive home from Ft. Myers
50 Sit Ups
50 Push Ups
22:30 on a treadmill.
as rx'd (outside)
couldn't get away yesterday to do this wod so today went to local hike and bike trail.
3 mile trail with 20+ ft elevation changes throughout and a half mile straight on pavement back to start point.
left my phone with timer on in my truck and made it back including short warmup in 23:19.
couldnt get away for this one yesterday so today went to local hike and bike trail that has a 3 mile loop with 20+ ft elevation changes all throughout and a half mile straight on the pavement back to the starting point.
left my phone with timer running in my truck and made it back with a short warmup in 23:19.
33:00 at 10,400ft. 10 min slower than at sea level.
Did 5k row instead Monday 4.9 - 19:20.9 pr
(vs 19:22.9 Aug 2011, 19:31 Sept 2011)
Focused on good posture, external rotation of shoulders, and hard-easy stroke rhythm (some 14-6, some 8-2 to mix it up).
w/u - shoulder mob, tuck lever practice to 1 min total (:45, :20), 7x (push, scap, be, sit, dip, spider), 65# DB farmer carry 50m, 9-7-5 for time dip + el-foot pushups = 1:24, 250m row 1 min
c/d - shoulder mob, side stretch x 10, 2x10 40# 1-arm DB row, 1x15 40# rev. wrist curl, 2x10 48# face pull, 3 rep 45# ohs
19:20 = average 3:52 / 500m and 1:56 / 250m. Hmm, what's it going to take / how long to get to 19:10, then 19:00? Would have to start pushing w/legs harder at 2000-2500 meter mark, and maintain 1:50-1:54 average from then until end, with 1:48 or better final 500.
24:20. Done at home, distance appr 3.2ish miles. Felt horribly fat and slow after the pig out weekend
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)
1.5 Miles, 15:10
5K (+) my route is a touch long, 31:50
Crossfit, Y U NO have longer running WOD's?
(Ran in forest)
sub'd 5k row for 21:59...was on duty, and didnt want to run in boots
25:50. Felt good the whole time but I guess that's because I was running so slow. Disappointing.
RX'd 5K with a 20lbs vest.
New route in Benediktbeuern.
29:42 on treadmill, 3 walks
I've been doing crossfit for just about 4 months now, and I haven't run in about three weeks. Ran just about 3.5 miles today, and usually I'm dying after I run it, but man, I felt like I had so much energy! I love crossfit!
first 5k wasn't sure how to pace it
Got into it for the last 750m.
Bad shin splints after this run - I only get them after I'm running for the sole purpose of running (I never get them while playing sports etc). Does anyone else get them in similar cases and can you offer any tips?
34minutes wearing 7.5kg vest
not sure if i'm remember correctly but I think I got 22:15
Hilly trail run - unknown distance - 44 minutes
Ran on 4/10/12 and beat my nutfam man! Must be a PR for me.
First 5k ever that I know of. I was hoping for sub 30, but I'm quite proud to have just completed it.
24:57 at MB right after tax season & not working out for about 2 weeks. Heart rate was real high compared to normal. Race slow, I'm fat! At least I kept it under 25 min!
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
Better pace at end this time. Didn't run intervals. Just tried to keep good pace.
23:54. Rawls Ch Rd
Very disappointing last 1K. Avg pace around 5:30 on last 1K.
10/28/10: 24:16 at Myrtle Beach.
Felt great. Tried to use more hip as I saw at Games. Made down & esp up hills much better. Legs not near as tired.
See 7/20/09 for further history
From HayFo's house, no clock, plenty of sun, achey knees
Windy day on track near mt apt. Cherry blossoms in full bloom.
22:58 doing my outdoor cambridge loop.
New Holland Farmer's 5k in New Holland, PA
19:15, 9th overall and 1st Masters Runner. Wore Vibram KomodoSport LS.
31 minutes and change, maybe 32 minutes and change (I forget). Some backwards running mixed in.
Mapping problems again - ran 4.78K in 25:37. Used this as a recovery run - did not push, even at the end (that was hard). Just enjoyed the nice, cool weather and focused on form. Lungs felt great, legs were a bit tired by the end.
25.24 1 incline, treadmill
21:45 as rx'd
Fast 5k for me! Got off to a quick start and held it; was probably taking slightly longer strides than usual.
WOD: 35min. *Sub running with using some kind of glider; still unable to run due to sports hernia.
22:21 5 x around compound (just over 5k in 40oC) 19.05.12
22:09 t/m 14.02.12 3% incline & 12.5-15kph
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
23 mins on a treadmill. FLW.
100 air squats
100 sit ups
With 40lbs vest
25:49 8 laps on .4 mi track