February 27, 2013
Post time to comments.
Compare to 121001.
"Bring the Noise" with Jon Dette, CrossFit Journal video [wmv] [mov] [HD mov]
"CrossFit Games Update: February 26, 2013" - [video]
Posted by Pukie at February 27, 2013 5:00 PM
Looking forward to this one!
You have to enlarge image to see the mustache!
What is the equal amount in meters on a rowing machine?
"Sickness to Fitness" on the back wall is spot on!
Lot of great things happening in this picture. Most importantly, moustache.
@LC - I say row 5k. My run times are almost identical to my row times of the same distances so I think it's a perfect 1:1 conversion
Called it. Ready to stretch the legs in the a.m.
Always curious about bigger distance run wods. My warm up includes a 1.5 mile run. Do I skip the run during the warm up on these days? Any thoughts?
27:46 running definetly my weakness.
About a 1.5 minute improvement. Ran on treadmill, a foot of snow on the ground.
#6. Maybe he/she lives where there is a foot of fresh snow covering an icy street. why question it?
If I haven't lost in the woods of Syberia at -20C, I will post the time, guys :D
Going to try and get it under 17
too stormy to run outside, did tabata instead.
pushups: 30, 17, 10, 8, 8, 7, 9, 8=97 (100 next time)
sit ups: 9, 10, 9, 9, 10, 9, 9, 9=74
squats: 23, 20, 20, 20, 20, 17, 18, 20=158
mason twists: 22, 26, 30, 22, 21, 22, 22, 27=195 (200 next time)
going to do this one thursday
5am - 19:55
new PB last time i did this I was 21:13
M 22 215lbs 6f'1 London - did this at the track so that a better record of the distance.
If wanting to row instead:
5k = 3.1mi; 1000m = .62mi; therefore 5k = 5000m.
Ouch, my brain hurts!
Hi, i am a newbie to crossfit, i love the concept and idea of it, still learning all the terms like rx and wod...this will change my life now i hope....go hard or go home
Thx for the conversion!! Can't run due to an issue with my foot.
M/35/192lbs Push up:55 Sit up:61 Pull up:19 Run: 22:26
20:35. Finland, m/ 27/6'3/230/
more like a waddle...i'm trying
Good job - Keep it up! Write it down! This time next year you will see how far you have come.
By the way, i LOVE the 'stache on Randal.
3,360 meters on a treadmill at 23"22'
Legs were not cooperating after Zeus LOL!!
on treadmill at 2.5% incline
@18: or kilo means 1,000; therefore, a kilometer is 1,000 meters. So 5 kilometers is 5,000 meters. :)
First sunny day in months here in Denmark, so the WOD was a perfect match. And I had a rest day yesterday, so my legs were full of energy!
Love the running WODs as i am a smaller CrossFitter and can't compete in the heavy WODs ... yet :)
127 after 2 min
21:41 row.....my run time would've been around 25:30
21:41 5k row.....a run would've taken 5 minutes longer, and would've been too cold
I haven't measured it out exactly but I think I ran a 5.5k. I felt better than I thought I would, I didn't get tired and could have gone faster but for my first run in years, I was surprised that there was no drop off in my endurance. I could have kept going for a lot longer and faster. Will know more for next time.
41°F with 13 mph winds this am
Rowed 5k: 21:46
Today marks my first month of following the crossfit website.
Hollyhog, I'm always chasing your numbers :)
5k "conversion" to 5000 meters...I'm dying here, that made my day. Thank you.
27:15 on treadmill - avg 6.8 mph
Trying not to do cardio lately because of muscle breakdown. What's a good substitute
I'll have to sub due to a stress fracture in my left foot running 50-60 miles per week. time to scale that down? Yup
Might just get a good chest workout in. I don't think The fittest man on earth gets that big chest by just doing tabata push ups.
@43 muscle breakdown by following mainsite wods? Unless your not eating at all, not possible.
24:30. Not my best. Been rowing more lately.
22:04. Getting back into
It after 3 weeks injured. Not quite my PR but I'm happy for now
Made up Saturday's du/sn workout this morning. Results posted there.
You got me on the run this time. Running is my weakness and crossfit has helped me take almost two minutes off my 5k in the last two months. Keep up the good work.
First time in 4 years 20:00!!!
Comment #55 - Posted by: hollyhog at February 27, 2013 10:01 AM
I'm pretty weak at everything, but it's fun to compete. I work out alone in my garage gym, so you guys are all I have!
Same to you, I'll be checking in on Friday..
27:02 outside on university track.
Very slow; 4:32 off PR. Strong headwinds and legs really beat after Zeus yesterday.
24:26 lots of hills, could have done better in track.
Rowed 5k: 21:47
Todays workout marked one month of following the crossfit website every day.
5k = 20:11
Compare to 121001 = 19:22 (0:49 slower today)
Actually amazed that I could break sub 24:00 considering yesterday's beast of a WOD, "Zeus".
1-mile = 6:23
2 miles = 12:52
Modified for my CoCr & Polymer Knee
Thanks to my coach k. Clark for pushing me !!!
M / 42 / 5'09"/ 195
1 mile warmup
1 mile cool down
First 5k EVER.
The faster you go, the sooner it's over.
140# of fury! Nice mustache coach! 24:18
Can't run. Tried some kinda (pack + puppy = butter pup scaling) Zeus. Very humbling. Many equip. issues - the dock I use for box jumps underwater (super hi tide). no rowing machine or wall ball. Thought I was gonna be Brenda BadA$$ and tried 60# for SDHLP/pushpress/bent-over row...yeah, right. The only other combo available was 40# so, for my future reference -
3 rnds for time (25:37)
20 Big rock thrusters (for wall ball shots)
20 SDLHP's 40#
20 Adirondack chair jumps (box jumps)
20 push press 40#
20 bent over rows 40#
20 push ups
(forgot to write down the back squats)
Time to recover with yoga
27:44. Rowed it. Achilles improving, bit still a little sore.
CORRECTION to Original Post:
Previous 5k time = 22:41 (121001-made up on 121005)
Today's time = 20:11
2:30 FASTER than last time. Rock on.
Almost 2 weeks in.
About 4 minutes slower than my PR, but I haven't run in months, so I'm happy.
400 m. run, then
Power Snatch (115)
KBS (1.5 pood)
19:45 - treadmill
made up zeus this morning WOAH! as rx'd 56:12
Had to shorten up my strides and be careful because of the ice and snow here in the midwest
14:59 (In the middle of track training)
32:00 w/45lb weighted vest
30 min. trail run on 4" of fresh slush/snow
No idea how far I went, but it was beautiful and I had a blast.
I think my rowing form is improving as I really felt it in my abs at the end of the pull. Any thoughts from you rowing mavens out there?
Did stairs instead of running but still felt great! Can't wait for tomorrows WOD!
Im new to this crossfit stuff, should I just stick to the given WOD religiously or can I add WODs and other stuff on top of it on days I feel good?
Great video of Jon!!!
Been off the grid due to work travel and a week of the flu. Need to make up a few of the Hero WOD's this week and will get the 6k row (run + 20%) in this evening. Can't run due to a hip replacement.
Not a PR for but considering it is 31 degrees out Im not upset.
20 seconds on 10 seconds rest 8 rounds row for calories
This proves again that I'm a terrible aerobic athlete even though I can lift alot of weight. That's not athleticism unfortunately.
pr by 54 seconds
Hard to say, but probably yes. You should be getting plenty of lay back and apply power to the handle. Both will tire out your abs, but as you get used to the movement the soreness will shift from abs, biceps and hamstrings to quads and the back in general.
did another round of Zeus - can't do 5k on the treadmill
I posed that question to my daughter, a 4-year coxwain. I opined on my stab at an answer, which is - I think on a long distance row, that feeling it too much in the stomach meant they were leaning too far back at the end of the stroke, and had to use too much abs to get the torso repositioned for the reset sequence (arms first, then back, then legs), or that they were starting to retract with their legs before their torso was reset, so their abs were having to fight their leg pull?
Her answer - Ideally abs should be tight throughout the stroke. However, if they're especially sore tomorrow, I would agree that they are over extending. It should be a combined, near equivalent effort from the back and abs.
HTH. David T.
18:58 personal best time!
#81 kcsportsdoc & #92 Chris,
My daughter is a coxwain and says "at the finish you should be 20 degrees from vertical or so."
30 minute trail run with Rocky - not sure of distance
Treadmill after a wicked leg workout the day before
Bad excuse...I need to step it up
Looks like I'm not the only person that's beat up from Zeus yesterday! Shoulda been faster but I haven't been doing a lot of distance running past few months.
F/19/1% incline on treadmill 23:45
3.2 miles in 27:59, 5k in 27:45
M/ 34/ 170lb/ 6"
5k Run with Nike+
Just watched today's video titled "Bring the Noise"...SWEET!!!
1k warmup 28:15. I didn't meet my goal so I went ahead and did 20 mins rowing, 20 mins stair climbers, and 20 mins on the elliptical. Feeling good even though I didn't make my mark.
22:52, a new PR!!! I'm really happy with my time as I did Hero WOD Hamilton yesterday, so my legs were a little tired.
treadmill. said my final distance was 5.01 km.
3 mile run...
30 K's to E's
12 155# Cleans
Felt pretty good about it until I saw Katie's time. That's alright, I'll get back under 18:00 one day...
did on indoor 200 meters track
5k did on 200 meters track
5 minutes better than last try (2012). 2:26 slower than PR (2007)
Last weekend in Tampa for CrossFit Endurance Cert = Time UNBELIEVABLY well spent !!!
So sore from "Zues" but worth it!
21:37, my calves were screaming from the double unders the other day!
Did it less than a week ago (I try to do this weekly)
PR @ 22m45s
Since I had to skip the Zeus (due to work and other irrelevant excuses ;)) I spiced up my running and made it outdoors.
2 km run (11:54)
4.5 km run (27:18)
30 push press
30 Sumo Deadlift with High Pull
30 40 cm box jump
30 bench press (40 kg?)
30 front squat (approx 25 kg)
30 leg raise with bar hold (40 kg)
1.2 km 'run'
I was totally gone after the workout. Plus that my condition is really bad after the winter at the gym. Need to get some endurance in my program too. Eventually, when biking time comes, it'll help.
I haven't run a 5km in three years. My old PB 5 years ago was 19 something. I am really happy.
Just goes to show that crossfit prepares you for almost anything.
Completed on a uphill road, wasn't nice but rx'd 32:34, was very very cold too numb hands :(
also loved the 5k conversions earlier. so funny.
Didn't realize "Zeus" was a b!tch ... gotta re-name that one.
love this stuff !!
rest 5 mins
25:41 Longest run since Cardio Cath last April - no issues. Under 24 next time.
Ran base perimeter w/ Dallas (6+ miles), under 60'.
Then, 1 x Snatch/35 x DUs for 6 rds, worked to 135. CF gym.
10/3/12: Ran 5K at end of sprint triathlon (400m swim, 12mile bike...), 21' flat.
Done on a treadmill w/ 1.5% incline
26:08. Row at level 6.5. Too cold to run.
19:50 on a Combat Outpost in Afghanistan - followed immediately with "Linda"
Was off to long from surgery
And Zues beat me up
And I suck at running
2 miles 20 min
unable to run 5K, 4 1/2 month old grandson would rather hang out in garage with us than be pushed in stroller in rain/snow. opted to do some ring work then did 50 turkish get-ups.
much harder than i thought it would be
Did the same distance 2 Sundays ago for 30:48
Recovery day, went low impact.
5k on the Life Fitness Eliptical level 12.
23:49 - last 1.5 miles sprint intervals.
5 rounds russian twists
M/40/220/6' Did this on elliptical bad mistake it took way to long.
23:59 - PR by 1:58
21:24 Berkeley Marina N. loop
sled push pull
5k run on treadmill
35:34 With my dog who stops at a lot of bushes haha
25:05, couldn't beat 24:10!!!
Biked 18 miles:
AM 9 miles - 38min
PM 9 miles - 40min
Always sucked at runs. 26:53.
male, 40 yo, 68", 150#
24.11 on treadmill
First time for me since '09?
19:18 track (PR)
M 6"2" 215 32yrs , 27:05 on treadmill with max speed of 10 mph day after 7 round 29 rep 135 squat + 1/4 mile
Jon Dette! Best video EVER on this website!
legs were still sore from zeus, but still this is quite a bad time, need to do more long distance.
got 31:02 rx'd treadmill
22:59 on road.
22:58 on treadmill
25:12 on road
23:01 on treadmill
Would like to get this below 22 mins on the road, some time soon.
after doing Crossfit warm-up and OH Squats 3 x 5
2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.
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)
how do you take that stache seriously?
-15C, icy road and wind.
39 minutes. It was just survival, guys : )
Way off any PR, but I got it done. On treadmill at 7.5mph the whole way. No incline.
long fast run outdoors after a dissapointing 13.1 perfeomance... it felt great thanks CrossFit
WU, pose work.
Disapp. Done after work on a Saturday. Thought pace was good. Around 7:00/mi on 1st mile. Then 8 or 8:30, thought I pushed hard on last 400 or so. Good thing or would've been much worse. Rt quad tried to cramp after 1st mi, but didn't get bad. Didn't run intervals. Decent use of hips going up hills.
Ran course at Raulston arboretum. Intended to run sprints within 5k. Turned ankle pretty bad shortly after starting. Kept going after I recovered. Big struggle though.
4/8/12:Must not have done
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
Row 5k - 23:40, including breaks
breaks at 2.5k, 2k, 1k remaining, forearms were locking up. need to work on grip strength endurance.
Previous time one month ago 44:00
as rx'd 24:13
as rx'd. 23:22
20:35 (pr) in Florida on a very flat course. Splits per km:
23:00 Aramco track - breaking back in.
21:47 30.01.13 KSA
20:40 16.08.11 UK
From door, 3x through green belt out the far side and around loop, back to door