May 30, 2012

Wednesday 120530

Run 10K

Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.
Post time to comments.

Compare to 111127.

McAtee_OpenEvent4_muscleup_th.jpg

Enlarge image

CrossFit Louisville East.


"CrossFit Kids Trainer Course: Pull-ups" with Aimee Lyons, by Again Faster Equipment - video [wmv] [mov]


WOD Demo with Doug Katona and Valley CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]

Posted by Pukie at May 30, 2012 5:00 PM
Comments

Go JoEllyn & Lindy! Great pic!

Comment #1 - Posted by: Daniel at May 29, 2012 5:15 PM

Gonna be a challenge. On the video Doug mentions a shorter warmup. Any suggestions on how long it should be and what movements/exercises should I do?

Comment #2 - Posted by: Josh at May 29, 2012 5:19 PM

Any good ideas for a distance if I wanted to sub the run for a bike ride? Obviously a 10k run and a 10k ride aren't nearly the same workload. What should one be shooting for? 40k? Thanks!!

Comment #3 - Posted by: James at May 29, 2012 5:24 PM

Might be the first crossfit workout ever that I'm not looking forward to.

Comment #4 - Posted by: Resh at May 29, 2012 5:28 PM

And the comments disappear...

This is why I will never complain about CFHQ programming, you guys rock! CFers in North America need to step out of the aircon box and check themselves in a natural environment sometimes. http://www.crossfitendurance.com/ SFW

Comment #5 - Posted by: Pär Larsson at May 29, 2012 5:38 PM

Ooooh. I've been wanting to do a long run since I've been back at it (1 month in America, thus one month CF again), but haven't had the motivation to do it.

Today's WOD was perfect, not to crazy heavy on the legs, so I feel they'll be ready for tomorrow, and last weeks killed them but I took an extra day off. So, I'm ready for this. Granted I'm going down to a 5k.

Here goes nothing.

Comment #6 - Posted by: Jared Krauss at May 29, 2012 5:46 PM

Well even though James says to sack up and run, I think I'm going to do slideboard intervals for hockey instead. Maybe I will rest and then do it PM.

Comment #7 - Posted by: Kyle at May 29, 2012 5:51 PM

Hey Ryan:
Those are the kinds of comments that give CF a bad name. The guy was just looking for some advice and maybe just wants to get a ride in instead of a run. No big deal. Wish I could help you James. Maybe someone will have an idea on what the biking equivalent of a 10K would be. Enjoy your ride.

Comment #8 - Posted by: Josh at May 29, 2012 5:59 PM

@ James, comment #4: You bring up a legit question. Many years ago when I dabbled in triathlete-ism, an article I read in a reputable fitness magazine mentioned that the bike-to-run equivalency conversion rate is 2.4:1. Meaning, a mile of running equals 2.4 miles of cycling, with equal amounts of exertion. I think it has something to do with distances covered in a target heart rate range, because a mile of cycling is shorter than a mile of running, as far as the cardiorespiratory work is concerned. The formula isn't perfect, but it's worked pretty good for me in the past.

So, I guess a 24km bike ride is as good as a 10km run. Just my two cents.

Comment #9 - Posted by: J.T. at May 29, 2012 6:03 PM

@James

In an olympic distance tri, it includes a 10K run and 40K bike, so I would say 40K would be a good sub.

Comment #10 - Posted by: Dan at May 29, 2012 6:05 PM

Hey James,

10K Run = 10 K Row = ~40 K Bike = ~2.5K Swim.

Cheers.

Comment #11 - Posted by: bingo at May 29, 2012 6:32 PM

How miles is in 10k

Comment #12 - Posted by: gary at May 29, 2012 6:46 PM

Gary:

10k = about 6.2 miles

Best of luck!

Comment #13 - Posted by: Aaron S. at May 29, 2012 6:55 PM

"How miles is in 10k" (?)
Comment #13 - Posted by: gary at May 29, 2012 6:46 PM

@Gary: It is 6 1/4 miles more or less

Comment #14 - Posted by: ian at May 29, 2012 6:55 PM

38.48.4

Comment #15 - Posted by: Daniel at May 29, 2012 7:12 PM

Get it Jo & Lindy!!!

Comment #16 - Posted by: Zach at May 29, 2012 7:25 PM

@11 and @3

I usually am against most things flame, but really? This was the ONE WOD where I expected little-to-no "errrrp, what does 'run 10K' mean?"

Comment #17 - Posted by: Jon Craig at May 29, 2012 7:42 PM

And ... what about if you're not a runner lol 10k rowing? Or sub even more K for rowing?

Kevin in Charleston, SC

Comment #18 - Posted by: KHarts87 at May 29, 2012 9:27 PM

It is nice to see a run posted. I did a trail run with my 4 year old son on memorial day, we averaged 11:42 min per mile for a total of time of an hour and 13 minutes moving time, and it just so happened to be 6.2 miles.

Comment #19 - Posted by: tylar at May 29, 2012 9:52 PM

I have a bad knee, thinking about doin it on the elliptical. Is 10k on the elliptical the same as running 10k?

Comment #20 - Posted by: Damien at May 29, 2012 10:00 PM

If a four year old can run 10k and average under 12 min miles none of you have an excuse. Run!

Comment #21 - Posted by: tylar at May 29, 2012 10:42 PM

Oh dear... You know it's bad when you see the WOD and wish for burpees instead!

Comment #22 - Posted by: Gary Langton at May 29, 2012 10:52 PM

@Tylar: Congrats! When do you turn five?

Comment #23 - Posted by: Sally James at May 29, 2012 10:58 PM

A friend of mine at work, who was a cross country runner, has a shirt that reads" Our sport is your sports punishment!" and I have to believe it after reading some of the posts here! I have only recently started Crossfit but one of the things that Glassman said that resonates with me is to focus on your weaknesses, if this is yours I say kick it in the ass and come back stronger. Better 2b dfl than dft (didn't f'in try)

Comment #24 - Posted by: victoria aeternitatem at May 30, 2012 12:16 AM

Last week I did the Special Olympics Torch run in Missouri. I started the run out thinking, "10k would be a good distance."

1h 45m later I stopped and found I had covered 10 miles plus change. I have not run more than 2 miles in one workout in the last 8 months.

Don't do the run in Inov8 210XF though. First 5 miles, no problem. Second five miles = hurty feet.

M/5'9" 170/ 28y

Comment #25 - Posted by: Kyle M. at May 30, 2012 12:42 AM

Recovery Day today after 5 days straight including MDM.

FOB Salerno.

Comment #26 - Posted by: james.patrick [M/50/66"/135] at May 30, 2012 1:13 AM

ya tylar great job

Comment #27 - Posted by: yohan at May 30, 2012 1:42 AM

ya tylar great job spending time with your son

Comment #28 - Posted by: yohan at May 30, 2012 1:47 AM

58:11

Comment #29 - Posted by: TomO/45/M/200 at May 30, 2012 2:44 AM

48:09

Comment #30 - Posted by: Joshua Maher at May 30, 2012 2:54 AM

I just rounded up to 7 miles in 47:18

Comment #31 - Posted by: kirby at May 30, 2012 3:10 AM

m/44/5'6"/140

11k
56:12

Comment #32 - Posted by: duane at May 30, 2012 3:51 AM

10.26 km - 39:42

Comment #33 - Posted by: Samo orlovsky at May 30, 2012 4:10 AM

First 10k run ever. Happy just to finish.
59:57

Comment #34 - Posted by: Blake Arnold (M/6'5"/200lb) at May 30, 2012 4:16 AM

@24 That's funny. I thought the same thing.

Comment #35 - Posted by: jmu alum at May 30, 2012 4:16 AM

m/43/6'0"/196

as rx'd 1:02:33

Comment #36 - Posted by: Jeff H at May 30, 2012 4:35 AM

52:08

Beautiful morning run here in Michigan.

m/38/6'/167

Comment #37 - Posted by: V$ at May 30, 2012 5:09 AM

Easy WOD today. 35:02 then a boat load of burpees to finish it off.... AROO

Comment #38 - Posted by: LeEarl Rugland at May 30, 2012 5:11 AM

F/41/5'6"/145

1:04:16

Temp nice, but humid and drizzling in NC this a.m.

I don't think I'd be much slower if I did a brisk 10K walk--maybe should consider it for next time and preserve these b-ball-pounded knees.

Comment #39 - Posted by: mom to five at May 30, 2012 5:24 AM

Early morning long run in Austin in the cool summer morning weather (75 and humid)...

Dave m/28/5'7"/180
1:03

Kristina f/28/5'2"/122
1:08ish (forgot to start my timer, got back about 5 min after Dave)

Comment #40 - Posted by: Kristina at May 30, 2012 5:35 AM

..42:10...from Italy

Comment #41 - Posted by: Roberto at May 30, 2012 5:36 AM

not completely sure on the distance ran now, but at least 6 miles. . 54:25

I have not tried running that far since before winter(stress fracture, winter is winter)

Comment #42 - Posted by: Greg Whelan at May 30, 2012 5:47 AM

49:34

Comment #43 - Posted by: Shane G 6'3"/220/27 at May 30, 2012 5:47 AM

m/30/5'10"/219
51:40 with 2x extreme hill with elevation changes of 100m in both directions.

Comment #44 - Posted by: Dan T at May 30, 2012 6:02 AM

Thank you CFHQ!! I have never ran this far intentionally. LOL. I've been thinking of doing a 5K for some time now and today I did two. :)

M/38/157/5'9"

56:19

Next time will be better. Will the butterflies ever go away before starting a WOD. I guess I'm so nervous from doing these workouts that I've never done before.

Comment #45 - Posted by: Chevytahoe77 at May 30, 2012 6:16 AM

49:15

Comment #46 - Posted by: mlt at May 30, 2012 6:17 AM

8 km - 48 mins

Comment #47 - Posted by: DPL at May 30, 2012 6:35 AM

44:31 as Rx'd
M/45/160/5'-11"
Great morning run this morning.
Nice to have a WOD that is my "thing".
Have a great day all and hit it don't quit it!

Comment #48 - Posted by: steve calhoun at May 30, 2012 6:50 AM

10K for time: 39.42

Comment #49 - Posted by: Lauren Sears at May 30, 2012 6:52 AM

46:44, a bit humid here in nyc for that

Comment #50 - Posted by: Justin R m/5'11"/180/35 crossfit west village at May 30, 2012 6:52 AM

@ # 20 - No, not at all....

Comment #51 - Posted by: Lauren Sears at May 30, 2012 6:56 AM

cf member stats from logsitall.com

median all: 52:28
median women: 54:48

20-30: 51:49
30-40: 53:42
40-50: 52:50

-bill patton

Comment #52 - Posted by: bill patton at May 30, 2012 7:09 AM

Thanks yohan!

Comment #53 - Posted by: tylar at May 30, 2012 7:10 AM

WOD deferred 2/2 Tropical Storm Beryl

5 RFT of:
Row 500 meters
30 GHD sit-ups
95lb Power Clean, 20 reps

33:56

Comment #54 - Posted by: gb 44/m/71"/185# at May 30, 2012 7:25 AM

Have never run a 5k much less a 10k but did it today with a time of 1:03:13. I can live with that

Comment #55 - Posted by: Shane-o at May 30, 2012 7:42 AM

I have a question pertaining to yesterdays wod.Different posts talked about overloading your quads on the front squats. My quads are sore today and I wondering if anyone could help me on what I might be doing wrong. thanks for any help.

Comment #56 - Posted by: Dan at May 30, 2012 7:52 AM

M/25/188/5'9"

10K in 50:56

Comment #57 - Posted by: Scott at May 30, 2012 8:07 AM

@ 56 Anon
I was wondering the same thing. But I watched it and it gave some good pointers. I ran by myself and wasn't able to draft off of anyone. I was hoping they would cover more on the warm up though and some stretching afterwards.

Comment #58 - Posted by: Chevytahoe77 at May 30, 2012 8:09 AM

10km-44'52". 100D+

Comment #59 - Posted by: Francesc at May 30, 2012 8:18 AM

10km-44'52". 100D+ from spain!!

Comment #60 - Posted by: Francesc at May 30, 2012 8:20 AM

m/41/6'4"/237

Only ran 3 miles and at a turtle's pace of 38:51. I have never ran more than 3 miles in my life and it has been probably 17 years since I've done that. My legs gave out long before my lungs.

Comment #61 - Posted by: JayW at May 30, 2012 8:21 AM

This blog would be useful and effective if in order to post you had to indicate: age/sex/height/weight/score/yrs cf'ing.

Then, it would actually serve the purpose for which it may be intended - to benchmark against others to effectively gauge your progress(ion).

Comment #62 - Posted by: matt at May 30, 2012 8:28 AM

56:50 on trails @ Bald Mtn. Recreation Area, Detroit, MI

Comment #63 - Posted by: Rory McKeown at May 30, 2012 8:55 AM

10K row 42:51.7

Comment #64 - Posted by: josey at May 30, 2012 9:03 AM

6 miles in 44:00

Followed by a celebratory deadlift @ 405 lbs.

Rory
Afghanistan

Comment #65 - Posted by: Rory at May 30, 2012 9:06 AM

Quattlebaum 57:11 winds @ 18mph and raining. Thank goodness for the rain.

Comment #66 - Posted by: Jeff Quattlebaum at May 30, 2012 9:07 AM

56:39

Comment #67 - Posted by: Łukasz at May 30, 2012 9:26 AM

48:32 as Rx'd
Longest run ever - by 2 miles

Comment #68 - Posted by: Jetté 42/M/5'11"/170 at May 30, 2012 9:32 AM

@Matt @62.

Think I included all your requested criteria except how long with CF. I've been doing CF wods for 2 weeks. Lots of experience with weightlifting and team sports (played college football) but I am unfamiliar with a lot of the CF movements (namely, gymnastic stuff). Best part of CF thus far for me is at night, finding out the next day's WOD and thinking about how to do it and setting goals. I like not having to prepare my own workouts. It is very refreshing.

Comment #69 - Posted by: JayW at May 30, 2012 9:49 AM

56:23... Out here in Georgia, USA it is super hot and humid so that added some difficulty

Comment #70 - Posted by: JDawg at May 30, 2012 9:52 AM

54:40

Rx'd on a track for accurate distance: 25 laps. In south TX heat; thankful every time clouds blocked the sun. Longer distances are no fun with my short legs, but I kept grinding.

Comment #71 - Posted by: Bill M. m/47/5'3"/135 at May 30, 2012 10:01 AM

M/34/6'3"/200
46:34
Prev:
44.23 (PR)
46.36

Comment #72 - Posted by: Ben S at May 30, 2012 10:03 AM

m/43/6'1/159
10k - 42:00

Comment #73 - Posted by: Patrik Hultberg at May 30, 2012 10:06 AM

2012-05-30: 28:16/4m,45:03/6.25m,47:31/6.6m.
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)

Comment #74 - Posted by: gs at May 30, 2012 10:12 AM

M/39/5'9/212

Warm-up segments rested between each.
300m 80%
400m 80%
400m 90%
600m 90%

WOD as Rx'd
1h 13m 10s
5k splits
1-36m 20s
2-37m 50s
Never run more than 4.2 miles before in all my 39 yrs. With my warm-up and 10k it was 7.3 miles total. Feels pretty good. Knees and back don't hurt. Guess all the strength training is paying some dividends. Thanks Crossfit.

Comment #75 - Posted by: Todd H at May 30, 2012 10:21 AM

Perfect day to run here in Mil-town!
M/26/190/5'9"
10k-46:12

Comment #76 - Posted by: Jeremy at May 30, 2012 10:22 AM

36/M/5'11"/213/1 year crossfitting

10k = 01:42:04 (yes 1 hour and 42 minutes)

I've never ran that far...ever. At the 6k mark I reached a creek. The remaining 4k back to my house was all incline. I've never experienced anything like today. I had full muscular failure in my lower body. I can barely walk. Both my achiles feel like they are torn. I can't hear...everything sounds like my head is in a bucket of water. However, I did not stop atleast a jog pace. I refused to walk. I was going to pass out or something was going to break.

Comment #77 - Posted by: J. Bolen at May 30, 2012 10:27 AM

36/M/5'11"/213/1 year crossfitting

10k = 01:42:04 (yes 1 hour and 42 minutes)

I've never ran that far...ever. At the 6k mark I reached a creek. The remaining 4k back to my house was all incline. I've never experienced anything like today. I had full muscular failure in my lower body. I can barely walk. Both my achiles feel like they are torn. I can't hear...everything sounds like my head is in a bucket of water. However, I did not stop atleast a jog pace. I refused to walk. I was going to pass out or something was going to break.

Comment #78 - Posted by: J. Bolen at May 30, 2012 10:28 AM

30/M/5'11"/210/1 month CrossFitting

1 hr 18 min

Comment #79 - Posted by: David at May 30, 2012 10:40 AM

Day 30
M/45/6'0"/195
Essentially the end of my first month of CrosFit and enjoying it. No time to do a 10k during lunch, so I did WOD from Fri, 25 May 12 (120525) since I missed it due to a long holiday weekend. 5 rounds for time of:
75# push-press, 25 reps
50 double-unders
Time: 12:20

Comment #80 - Posted by: fargingbastige at May 30, 2012 10:46 AM

61:43 on a treadmill

Comment #81 - Posted by: orkun at May 30, 2012 10:47 AM

20/M/6'23''/168/1week crossfitting
45:46. New to crossfit but have been running for some time now. Feelt really good!

Comment #82 - Posted by: Jensen at May 30, 2012 10:54 AM

I buggered my foot last night in soccer so a run is out of the question today. Am I right to assume 10km run = 10km row = 1000 Sumo High Dead Lift? Seems a little much but if its the only alternative I'll go for it. Is there something else I could do?

Comment #83 - Posted by: Robert Tyrer at May 30, 2012 10:59 AM

31/M/6'3''/205
59:40 - My goal was under an hour. Did it with 20 seconds to spare!

Comment #84 - Posted by: David Weber at May 30, 2012 11:10 AM

m/21/5'8/160

Run 10K

Time: 52:28

Comment #85 - Posted by: Drewpy at May 30, 2012 11:16 AM

#58 if your that sore from yesterday, you probably did too much weight for 21-15-9. the Rx was 95...so for beginners you should have been much lighter.

Comment #86 - Posted by: Kerber at May 30, 2012 11:20 AM

48:23 in good ole Michigan.

Comment #87 - Posted by: Sloan Peterson at May 30, 2012 11:31 AM

Made up yesterday's wod, with this modification:

21-15-9
walking lunges (21-15-9 each leg)
burpees
pull-ups

9:39

Comment #88 - Posted by: Carole (F/53/5'6"/138) at May 30, 2012 11:48 AM

42:22.

Comment #89 - Posted by: T at May 30, 2012 11:53 AM

10k run
41:30

Comment #90 - Posted by: Paul Daniel m/28/6'2/200 at May 30, 2012 12:01 PM

Hey...I just ran a 5K last week. Posted a 22:29. Can I just double that time and call it good for today? 44:58 sounds pretty good to me.
Please?
No...?
Crap. Guess I'll run.

Comment #91 - Posted by: JPZ at May 30, 2012 12:18 PM

31/5'10"/178

49:55

Legs are wrecked from yesterday.

Comment #92 - Posted by: ghick at May 30, 2012 12:24 PM

M37/6'0/185
52:20
Half trail and pavement
80 degrees in NJ

Comment #93 - Posted by: Ron at May 30, 2012 12:40 PM

52:00.... expected so much more bitching but i guess that will come tomorrow if the WOD is another 10k. personal belief is that every CF'er should complete the ultimate WOD and run at least one marathon in their lifetime. 26.2 sure puts lesser mileage in perspective and builds a certain mental toughness that you never know until you have done one. finished my first marathon this year in a humble 4:59:12 based primarily on a CFE [endurance] training model. 3,2,1...run!

Comment #94 - Posted by: G at May 30, 2012 12:41 PM

What? Crossfitters complaining about an hour of running... That's funny :)

Comment #95 - Posted by: T at May 30, 2012 12:55 PM

lolololollo at the people trying to sub running for biking or rowing???

39:43

5'5"/135/18

Comment #96 - Posted by: Ryan at May 30, 2012 1:01 PM

Subbed 45 minutes max BW Benchpress reps on the minute every minute.

Feelin' yoked. About to go feed the beast.

Comment #97 - Posted by: Jack(ed) at May 30, 2012 1:10 PM

M/25/6'2"/220

6.9miles in 54mins
Roughly a 7:48min/mil
Times 6.4miles
Equals 50min 10k

Trail runs in the rain and mud.

Comment #98 - Posted by: Geno at May 30, 2012 1:12 PM

@91 JPZ. Now I'm really interested to see if and how your 10K turned out. LOL.

Comment #99 - Posted by: Chevytahoe77 at May 30, 2012 1:16 PM

Well young Master Ryan @95, I suppose at 18 years of age I might find the humor in the attempted subs, but at 52 after a lifetime of athletic triumph and trauma ANY run is a chore. There are more than a few folks here who cannot run, though they would dearly love to. Rather than skip the day they will sub (I'll do a 60:00 Time Trial in the next couple days).

With time, Grasshopper, you will see...

Comment #100 - Posted by: bingo at May 30, 2012 1:27 PM

51:56

Comment #101 - Posted by: Mavrick161 at May 30, 2012 1:39 PM

44:30

Comment #102 - Posted by: Cafta at May 30, 2012 1:40 PM

M/31/5'10/160lbs
10k in 45:21; 7:15 pace with tired legs from front squats yesterday.

Comment #103 - Posted by: DrSack at May 30, 2012 1:46 PM

M/41/6'2"/190/1 Month Crossfit

1:01 on the flat American River Trail in Sacramento, CA (4 mins off best time). My legs were shot around the 7 KM mark thanks to yesterday's squat/burpee WOD.

Comment #104 - Posted by: Sactown at May 30, 2012 1:54 PM

38:16.. Was a bit harder than usual..

Comment #105 - Posted by: Fredrik Qvennerstedt at May 30, 2012 1:57 PM

45:54
Includes about a minute spent trying to cough up a bug.

Comment #106 - Posted by: jomo m/48/6'/172 at May 30, 2012 2:22 PM

@ Comment #10

Is that correct? That is an UNBELIEVABLE pace if true. Are you part Ethiopian?

Comment #107 - Posted by: Garry D at May 30, 2012 2:38 PM

M/19/6'1"/181

49:47:29 rxd

Time for dinner and a nap

Comment #108 - Posted by: RJ at May 30, 2012 2:47 PM

m/51/5'10"/175 53:40 treadmill

Comment #109 - Posted by: Darrell Porter at May 30, 2012 2:59 PM

Age: 30
Gender: male
Weight: 175
Time: 43:53.8
Awesome run! And feel great afterwards!!!!

Comment #110 - Posted by: Jeremy Dorries at May 30, 2012 3:43 PM

8k

47:34

Comment #111 - Posted by: Saganamooo at May 30, 2012 3:43 PM

a little over 10k, 6.3 miles
1:12:37 could have been fast if I didnt take my dog.

Comment #112 - Posted by: Tim 32 5'6" 170 at May 30, 2012 3:48 PM

43:01 as rx'd (PR)

Comment #113 - Posted by: Magnus 26/5'8"/160-165 at May 30, 2012 4:02 PM

M / 31 / 5'8" / 175
6.4 miles
01:06:30
On the treadmill at the hotel!

Comment #114 - Posted by: Chris at May 30, 2012 4:03 PM

Kinda cool - I'm a trail runner, but I've been trying to incorporate a lite version of the full-fledged WOD in an effort to make me a more well-rounded athlete. I usually come in after a run and take a look at the horror I'm up against. Nice surprise to come in today and discover my workout is already out of the way (and not only that - for once my time compares favorably to what the "elites" are posting)

Comment #115 - Posted by: Dan at May 30, 2012 4:04 PM

first of all, @bingo- well said, as usual! thank you

F/33/5'6"/118

For comparison-sake: CF'ing for 3 years, with about 10 months of CFMom during pregnancy, back to mainsite 7 months ago (my CF baby turned 1 yesterday). I'm no firebreather, despite those years under my belt, but I've come a long way

10K: 64:55

aaaaand it seems I have a long way to go


Comment #116 - Posted by: SWB at May 30, 2012 4:05 PM

1:02:12 meh okay pace.

Comment #117 - Posted by: Ryan at May 30, 2012 4:27 PM

row 10k on c2
43.45

Comment #118 - Posted by: Kyle A. at May 30, 2012 4:28 PM

M/17/170

45:07 as rx'd

Just started doing crossfit and am loving it do far. I can't wait to incorporate it in my training next wrestling season!

Comment #119 - Posted by: Eli Jackson at May 30, 2012 4:35 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Jog 400M

As rx'd: 51:30
Foam roll after
Compared to 111127: 53:31 on treadmill

Comment #120 - Posted by: Sesoku at May 30, 2012 4:46 PM

CFSB week 6, weighted pullups, 5-3-3-1-1-1-1

100, 110, 120, 130, 150, 155, 155

Great job Carole. Boy, it sure hurts to miss the 10k, ar, ar.

Comment #121 - Posted by: mas 55/M/153 at May 30, 2012 4:59 PM

3 rds, 15 BE, 15 situps, 15 70lb push press, 15 pushups

8:34

At the Santa Maria YMCA.

Comment #122 - Posted by: mas 55/M/153 at May 30, 2012 5:02 PM

M/5'10"/171/CF for 2 months independently

48:48

my wife
5'5"/145

56:17

we've never ran over 2 miles at one time and were expecting to take 1 hr+ at least...good stuff

Comment #123 - Posted by: Dakota at May 30, 2012 5:03 PM

XFIT WU
C&J: 1, 1 @ 80% 1RM (170), 1, 1 @ 85% (180), 1, 1, 1 @ 90% (190)
WOD Mod: 5 + miles on hilly course at 46:54.

Comment #124 - Posted by: Kyle Bisceglie 45/5'10/180/m at May 30, 2012 5:07 PM

50:33. I discovered 5:30 in the afternoon in south Florida is not the best time to run. 92 degrees! The heat breaks u down. I sure miss January.

Comment #125 - Posted by: Kurt M/38/185 at May 30, 2012 5:15 PM

5k Newton Loop

tt = 27:54

Comment #126 - Posted by: fitz997 at May 30, 2012 5:33 PM

25 / M / 5'9" / 139lbs

2mi

18:59

Wow, I've been lazy this year, but I didn't realize it was this bad: I haven't run over 800m in about a year. I could have gone further today, but my training buddy ran only 1mi and was waiting on me. Probably better to build my distance up slowly anyway.

Comment #127 - Posted by: BC at May 30, 2012 5:37 PM

DG

46/F/5'2"/115

1.15 mi (15 laps)

14:00

Comment #128 - Posted by: BC at May 30, 2012 5:42 PM

10k Run: 52:13
M/6'1/230

Comment #129 - Posted by: V. Lidy at May 30, 2012 5:44 PM

M/30/180/5'9"

56:06

Comment #130 - Posted by: M.Gill at May 30, 2012 5:44 PM

53:07

Comment #131 - Posted by: SB at May 30, 2012 6:02 PM

Mis-calculated the distance of my route and ran a mile farther than i needed to... o well

73:33

Comment #132 - Posted by: JeffHamilton at May 30, 2012 6:13 PM

Two months since TKA or Total knee arthroplasty / total knee replacement
With time, youngsters, you will see
My running days are over; at 54 with 20+ years in the Army, a lifetime of running, jumping, weightlifting and athletics. Old age and too many injuries and surgeries have caught up with me.

Physical therapy and "Proprioception exercises" No WOD. Have to work out smart

M/54/6’/205

Comment #133 - Posted by: Peter at May 30, 2012 6:21 PM

51:58

Comment #134 - Posted by: Troy at May 30, 2012 6:46 PM

44:39
Rx

Comment #135 - Posted by: ChadB at May 30, 2012 6:54 PM

m/41/5'11"/200lb

6:15 miles

1:05

Comment #136 - Posted by: pjduenas at May 30, 2012 7:08 PM

Prepared for a 10k and had the 10k pace but I had to stop at 5k because the girlfriend was having some issues.

5k- 25:08(10 k pace)

Comment #137 - Posted by: Edwards M/15/5'11/177 at May 30, 2012 7:23 PM

54min

Comment #138 - Posted by: Alonso NEto at May 30, 2012 7:28 PM

@ #78 J Bolen, dude, are you OK?? That was a scary comment!

Comment #139 - Posted by: shiret at May 30, 2012 7:32 PM

5 miles 42:34

Comment #140 - Posted by: Paul at May 30, 2012 7:44 PM

Ryan, when you laugh at others who need to sub for running a 10k (those who have no ACL, or significant cartiledge damage, war injury, etc.) it shows you to be the loser. Of course, at 18, sounds like you haven't had your attitude adjusted enough yet. Keep laughing and you will find someone to do that for you.

At 5'5"/135lb. you should be laughing in the mirror.

Comment #141 - Posted by: Charlie B at May 30, 2012 8:13 PM

OH Squat 15-15-15-15-15
45, 70, 95, 115, 135

Row 5K - 20:08

Compare to:
080201 - 50:05
071016 - 52:47

Comment #142 - Posted by: B. Rhaly at May 30, 2012 8:32 PM

M/27/5'8/189

50:31

56:45 111127

Comment #143 - Posted by: Gabe at May 30, 2012 8:40 PM

30m/224/6'

10k run every 2.5k took 1min walk break
As rxd 1hr 4 min

Comment #144 - Posted by: Daniel cram at May 30, 2012 9:26 PM

@139 I'm good. My achilles and the outside of my knees are sore. Running that far was as tough mentally as physically. It was nice to complete it. I will however pick an area with a flat grade to mark my run next time.

Comment #145 - Posted by: J. Bolen at May 30, 2012 10:17 PM

2.44 miles, per MapMyRun, in dark with happy English setter dog tonight, 21:04.

Comment #146 - Posted by: matt h 50 182 5'11" 1mar11 at May 30, 2012 10:32 PM

Run 10K

52:49

22/M/5’6”/160
CFBD: 2/27/12

Comment #147 - Posted by: Dan at May 30, 2012 11:18 PM

50:11

As rx'd

Comment #148 - Posted by: Brett (M/23/188cm/75kg) at May 31, 2012 1:27 AM

M/28/6'2"/235lbs.

48:06 RX

Comment #149 - Posted by: Matt at May 31, 2012 3:11 AM

6 miles @ Shortline

50:43

Comment #150 - Posted by: ferb44 176# at May 31, 2012 4:00 AM

59:57

Comment #151 - Posted by: Blake Arnold (M/6'5"/200lb) at May 31, 2012 4:55 AM

52:39

That's 9 minutes faster than the last 10k I ran on the same course more than a year ago! I'm still amazed with the effect of this program.

Comment #152 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 31, 2012 5:03 AM

57:00

Comment #153 - Posted by: Michael at May 31, 2012 6:00 AM

Complete as fast as possible:

30 Push Press 175 lbs
60 Pull Ups
7.19

Comment #154 - Posted by: Jonblaze at May 31, 2012 6:11 AM

55.09

Comment #155 - Posted by: md at May 31, 2012 6:41 AM

9000 to 9800 for the 10k 1:05, just went at a very easy pace. Biked in. the pm 34 miles.

Comment #156 - Posted by: Pt 39/154/5'7'' at May 31, 2012 7:14 AM

m/35/5'10'/181
59:42 with 20 to 30 mph winds front and back.

Comment #157 - Posted by: Dave at May 31, 2012 8:21 AM

3 mile run
21:58
Then
30 K's to E's
then
25 Push ups

Comment #158 - Posted by: dyagg at May 31, 2012 8:25 AM

38:06 PR! Ran with my 20 yr old brother, Im 35. He beat me in the final sprint, little bast%$&! LOL. Interestingly, been doing Crossfit for about a month, after a less than awesome 5k performance 2wks ago I cut my running back to one speed day, one tempo day, and one long run, and focused on cross fit. PR dropped by almost 3min! had to recheck mileage to be sure time was right! Not completely sure of reason for such a huge jump in performance but I do think Crossfit played a role for sure!

Comment #159 - Posted by: victoria aeternitatem at May 31, 2012 8:35 AM

Second day of CF feeling tired but excited.

Rx in 58:26

Comment #160 - Posted by: Josh Martin at May 31, 2012 9:01 AM

10k on the c2 row
44:56

Comment #161 - Posted by: Adam B. at May 31, 2012 10:21 AM

M 177sm/82kg/27age
10k-46'57"

Comment #162 - Posted by: Vasilii at May 31, 2012 10:31 AM

Haven't ran a 10k in a while, enjoyed this one
47:10 could be better

Comment #163 - Posted by: Jerod Blake at May 31, 2012 12:09 PM

Haven't ran a 10k in a while, felt good!
47:10 could have been better

Comment #164 - Posted by: Jerod Blake at May 31, 2012 12:26 PM

10K 56:40 This is one of the WODS that i'm just glad I finished.

Comment #165 - Posted by: Brad/6'4"/200/m/31 at May 31, 2012 12:37 PM

Row 5k moderately ... 29:00 crossfit newbie

6 ft 1, 232 lbs

Comment #166 - Posted by: KHarts87 at May 31, 2012 3:46 PM

M/41/188

Ran 5k

24:52

Comment #167 - Posted by: Scott Andresen at May 31, 2012 4:32 PM

1:05:32

Comment #168 - Posted by: myles456 at May 31, 2012 5:14 PM

Not sure how far I ran, but I did our 3 mile run course twice and ran to my car in 45:00

Comment #169 - Posted by: Brandon at May 31, 2012 5:36 PM

1:03 first run of the year!! Outch

Comment #170 - Posted by: Cat st-felicien at May 31, 2012 6:40 PM

42/m/185

43:54

Comment #171 - Posted by: JackM at May 31, 2012 8:09 PM

First 10k ever.

Varied terrain in the bay area.

55:30

Comment #172 - Posted by: Ken at May 31, 2012 9:12 PM

53:44

Comment #173 - Posted by: hugoLopez at June 1, 2012 12:52 AM

49:23

Comment #174 - Posted by: marky mark at June 1, 2012 7:40 AM

52:50

Comment #175 - Posted by: roh at June 1, 2012 7:56 AM

57:17 Rx'd

34/m/245

Comment #176 - Posted by: Jeremy at June 1, 2012 8:52 AM

Did this at the Y instead:
1k row
1 mile run
1k row
16:10

Comment #177 - Posted by: georgecole3 at June 1, 2012 1:20 PM

57:45
First nice day up here in the Palouse. I was able to take the shirt off and run on the Bill Chipman trail. Thankful for Mapmyrun so i could know my distance.

Comment #178 - Posted by: JTJ/M/28/165 at June 1, 2012 3:46 PM

9k
40:26

Comment #179 - Posted by: JFA at June 1, 2012 8:02 PM

6.27 miles
59:30 (started and stopped timer in house...need to get a watch)

Comment #180 - Posted by: leibc2 at June 2, 2012 9:39 AM

1:00:34

Last time: 59:42 (December 15, 2011)

Comment #181 - Posted by: SF at June 2, 2012 3:19 PM

scaled (UW)
3k on treadmill
2k row mach
m/55/155

Comment #182 - Posted by: Roger at June 3, 2012 9:17 AM

50:10

Comment #183 - Posted by: Crubinm/35/195/5'11" at June 4, 2012 5:57 AM

subbed 5K elliptical 34:58

Comment #184 - Posted by: BigCurly13 at June 4, 2012 6:42 AM

...38'50''...my PB

Comment #185 - Posted by: roberto at June 4, 2012 8:48 AM

10K run 47:42

Comment #186 - Posted by: Brian 30/180/5'9"/M at June 5, 2012 4:56 AM

M/5'5"/27/180

5k - 30mins

Comment #187 - Posted by: JBH at June 6, 2012 1:40 PM

54:29

First 10k for crossfit!

Comment #188 - Posted by: Saam at June 6, 2012 3:47 PM

1 hr 5 min and change

Comment #189 - Posted by: MilesForks at June 7, 2012 10:26 PM

C-
ran 50 min. on centennial trail

Comment #190 - Posted by: Jeff & Charity @ CF Snohomish at June 8, 2012 10:33 AM

17 year old. 43:29.

Comment #191 - Posted by: Ilya from Israel at June 9, 2012 1:51 PM

did 15 sprint runs

approx 100-150 ft each
no time recorded

Comment #192 - Posted by: al deezy m/34/150 at June 9, 2012 3:16 PM

Only have time for a 5K during the week.

23:15

Comment #193 - Posted by: brett_from_wylie at June 9, 2012 4:26 PM

55:00

Comment #194 - Posted by: therozfather. 31/M/194 at June 10, 2012 8:32 AM

53:50

Comment #195 - Posted by: tum1 at June 10, 2012 7:48 PM

Didn't do. Ran Fuquay 5K & Ninja Run 5k on successive Saturday's instead.

Comment #196 - Posted by: jrm at June 11, 2012 6:50 AM


53.18 - tweaked hamstring.
52.08 12/5/11

Comment #197 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at June 14, 2012 2:05 PM

Run 10K

53:20 on treadmill - watching my Heat made it go by so fast

Comment #198 - Posted by: TZ at June 21, 2012 9:49 PM

Day 52
M/45/6'0"/195
Performed on 120621-Thursday
As RX'd: 47:13

Comment #199 - Posted by: fargingbastige at June 22, 2012 11:04 AM

56:21 26C outside.

Comment #200 - Posted by: Ronnieboy at June 26, 2012 5:13 AM

did this a couple weeks back in Toronto

54:24

Comment #201 - Posted by: Callum at July 3, 2012 10:44 AM

32.05 5k

Comment #202 - Posted by: faleep at July 5, 2012 8:22 AM

2.5 km
12:25

Comment #203 - Posted by: Jason O'Dell at July 27, 2012 10:42 AM

46:54 (compound laps 20x500m) 17.08.12 37oC

45:18 (track) 29.12.11
52:44 (t/m 2.5% - 9.5% & 11kph - 15kph) 04.04.11

Comment #204 - Posted by: zenoperegrinus at August 17, 2012 9:44 AM

55.28 - central park loop with 1 water break after crashed on final hill 8/26/12
53.18 - tweaked hamstring. 6/14/12
52.08 12/5/11

Comment #205 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at August 26, 2012 9:20 AM

53:10

Comment #206 - Posted by: Julio V at August 26, 2012 10:08 AM

3.5 K about 2.2 miles
Mile 1 7:31
Mile 2 7:54
Total 16:42

Comment #207 - Posted by: Jason O'Dell at August 30, 2012 9:09 AM

54.18 central park loop. 9/15/12. slow and smooth all the way. no crash. gatorade at 25 min.

Comment #208 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at September 15, 2012 2:48 PM

Ran 3 big laps through green belt the same night as doing the Crossfit Total.
=4.1 km (3*1.3+.2(house to start and back))

Comment #209 - Posted by: Doug at December 4, 2012 5:22 PM
Post a comment






Remember personal info?