February 27, 2013

Wednesday 130227

Run 5K

Post time to comments.

Compare to 121001.

BrianSullivan_Randalsnatch_400.jpg

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Randal Setzler.


"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
Comments

Looking forward to this one!

Comment #1 - Posted by: James at February 26, 2013 5:27 PM

You have to enlarge image to see the mustache!

Comment #2 - Posted by: Mick at February 26, 2013 5:29 PM

What is the equal amount in meters on a rowing machine?

Comment #3 - Posted by: LC at February 26, 2013 6:04 PM

"Sickness to Fitness" on the back wall is spot on!

Comment #4 - Posted by: JB at February 26, 2013 6:12 PM

Lot of great things happening in this picture. Most importantly, moustache.

Comment #5 - Posted by: Chris at February 26, 2013 6:13 PM

@LC, why not just run?

Comment #6 - Posted by: Awarenesss at February 26, 2013 6:23 PM

@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

Comment #7 - Posted by: SL at February 26, 2013 6:46 PM

Called it. Ready to stretch the legs in the a.m.

Comment #8 - Posted by: Dean at February 26, 2013 6:53 PM

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?

Comment #9 - Posted by: Eg at February 26, 2013 7:30 PM

27:46 running definetly my weakness.

About a 1.5 minute improvement. Ran on treadmill, a foot of snow on the ground.

Comment #10 - Posted by: hollyhog at February 26, 2013 7:41 PM

#6. Maybe he/she lives where there is a foot of fresh snow covering an icy street. why question it?

Comment #11 - Posted by: Dave at February 26, 2013 7:53 PM

If I haven't lost in the woods of Syberia at -20C, I will post the time, guys :D

Comment #12 - Posted by: Antonio at February 26, 2013 7:56 PM

Going to try and get it under 17

Comment #13 - Posted by: Nick at February 26, 2013 8:10 PM

22:02. Happy.

Comment #14 - Posted by: Pat Sherwood at February 26, 2013 8:16 PM

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)
total: 524

Comment #15 - Posted by: Josh M/19/184lbs/5'6" at February 26, 2013 8:28 PM

going to do this one thursday

Comment #16 - Posted by: Josh M/19/184lbs/5'6" at February 26, 2013 9:11 PM

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.

Comment #17 - Posted by: Jack Brookes at February 26, 2013 9:58 PM

If wanting to row instead:

5k = 3.1mi; 1000m = .62mi; therefore 5k = 5000m.

Ouch, my brain hurts!

Comment #18 - Posted by: Samer at February 26, 2013 11:55 PM

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

Comment #19 - Posted by: Jay at February 27, 2013 1:32 AM

Thx for the conversion!! Can't run due to an issue with my foot.

Comment #20 - Posted by: LC at February 27, 2013 1:39 AM

M/35/192lbs Push up:55 Sit up:61 Pull up:19 Run: 22:26

Comment #21 - Posted by: Eric at February 27, 2013 2:43 AM

m/44/5'6"/140

24:00

Comment #22 - Posted by: duane at February 27, 2013 3:42 AM

20:35. Finland, m/ 27/6'3/230/

Comment #23 - Posted by: Huntti at February 27, 2013 3:57 AM

m/27/5'11"/170
20:50

Comment #24 - Posted by: MalcolmMor at February 27, 2013 4:17 AM

29:33 (pr)

Comment #25 - Posted by: Joe Northside m/34/70"/210 at February 27, 2013 4:29 AM

24:53

Comment #26 - Posted by: Shane G 6'3"/200/29 at February 27, 2013 4:35 AM

F/28/5'4"/118

18:55

Comment #27 - Posted by: Katie at February 27, 2013 4:38 AM

40:12

more like a waddle...i'm trying

Comment #28 - Posted by: Mike Vinson/M/45/5'8/212 at February 27, 2013 4:44 AM

m/53/5'7"/178

27:58

Comment #29 - Posted by: Bruce at February 27, 2013 4:48 AM

@Mike Vinson
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.

Comment #30 - Posted by: KellyO at February 27, 2013 5:02 AM

3,360 meters on a treadmill at 23"22'

Legs were not cooperating after Zeus LOL!!

Comment #31 - Posted by: Manolo at February 27, 2013 5:07 AM

24:50

on treadmill at 2.5% incline

Comment #32 - Posted by: texinma (m/44/150/5'7) at February 27, 2013 5:18 AM

@18: or kilo means 1,000; therefore, a kilometer is 1,000 meters. So 5 kilometers is 5,000 meters. :)

Comment #33 - Posted by: Josh at February 27, 2013 5:35 AM

18:12

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 :)

Comment #34 - Posted by: Dennis Rasmussen at February 27, 2013 5:35 AM

M 42/192/6'0"
26.54.

Comment #35 - Posted by: Mike at February 27, 2013 6:08 AM

5k Row
21:20

Comment #36 - Posted by: Jim R. M/50/5'8"/160 at February 27, 2013 6:11 AM

25:52
Treadmill
170 HR
127 after 2 min
26% recovery

Comment #37 - Posted by: GBNT at February 27, 2013 6:13 AM

21:41 row.....my run time would've been around 25:30

Comment #38 - Posted by: Sean at February 27, 2013 6:14 AM

M 25/167/5'7
19:40

Comment #39 - Posted by: Zac at February 27, 2013 6:14 AM

21:41 5k row.....a run would've taken 5 minutes longer, and would've been too cold

Comment #40 - Posted by: Sean at February 27, 2013 6:17 AM

M 40/170/5'7
26:02

Comment #41 - Posted by: Nate at February 27, 2013 6:28 AM

39:45
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.

Comment #42 - Posted by: BW at February 27, 2013 6:34 AM

24:52

41°F with 13 mph winds this am

Comment #43 - Posted by: gb 45/m/71"/185# at February 27, 2013 6:37 AM

M 21/185#/5'11"

Rowed 5k: 21:46
Today marks my first month of following the crossfit website.

Comment #44 - Posted by: Damon S. at February 27, 2013 6:42 AM

M/40/5'10"/189lbs

26:09

Hollyhog, I'm always chasing your numbers :)

Comment #45 - Posted by: Playoff Beard at February 27, 2013 6:43 AM

5k "conversion" to 5000 meters...I'm dying here, that made my day. Thank you.

Comment #46 - Posted by: Gabriella at February 27, 2013 6:45 AM

Cfwu x1

Wod

27:15 on treadmill - avg 6.8 mph

Comment #47 - Posted by: Rbst 37m 5'10 192 at February 27, 2013 7:10 AM

Trying not to do cardio lately because of muscle breakdown. What's a good substitute

Comment #48 - Posted by: Jon m at February 27, 2013 7:25 AM

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.

Comment #49 - Posted by: Jase at February 27, 2013 7:31 AM

24'30" on tredmill.

Comment #50 - Posted by: Alessandro at February 27, 2013 7:45 AM

@43 muscle breakdown by following mainsite wods? Unless your not eating at all, not possible.

Comment #51 - Posted by: John S at February 27, 2013 7:47 AM

Awesome picture.
Awesomer mustache.

Comment #52 - Posted by: Augustus at February 27, 2013 8:00 AM

24:30. Not my best. Been rowing more lately.

Comment #53 - Posted by: Kurt M/39/185 at February 27, 2013 8:08 AM

21:58
Treadmill

Comment #54 - Posted by: ART/M/44/5'5"/150 at February 27, 2013 8:15 AM

22:04. Getting back into
It after 3 weeks injured. Not quite my PR but I'm happy for now

Comment #55 - Posted by: Dennis at February 27, 2013 8:37 AM

26:49 m 37/6'2"/199

Comment #56 - Posted by: Rob P at February 27, 2013 8:54 AM

28:55

Comment #57 - Posted by: Charity at February 27, 2013 9:07 AM

21:50
M/28/6'1/205lbs

Comment #58 - Posted by: TomUp at February 27, 2013 9:11 AM

Made up Saturday's du/sn workout this morning. Results posted there.

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at February 27, 2013 9:38 AM

Playoff beard,

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.

Comment #60 - Posted by: hollyhog at February 27, 2013 10:01 AM

First time in 4 years 20:00!!!

Comment #61 - Posted by: Paul kemp at February 27, 2013 10:02 AM

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..

Comment #62 - Posted by: Playoff Beard at February 27, 2013 10:10 AM

27:02 outside on university track.

Very slow; 4:32 off PR. Strong headwinds and legs really beat after Zeus yesterday.

Comment #63 - Posted by: Bill M. m/48/5'3"/135 at February 27, 2013 10:13 AM

24:26 lots of hills, could have done better in track.
M/30y/1.65m/59kg

Comment #64 - Posted by: Eduardo Lafayette at February 27, 2013 10:13 AM

M 21/185#/5'11"

Rowed 5k: 21:47
Todays workout marked one month of following the crossfit website every day.

Comment #65 - Posted by: Damon S. at February 27, 2013 10:15 AM

28:41

Comment #66 - Posted by: Kris M/36/5'10"/175 at February 27, 2013 10:35 AM

M 38/190#/5'10"

24:30

Comment #67 - Posted by: murphinator at February 27, 2013 10:44 AM

Day 303
M/46/6'0"/195
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".

Splits:
1-mile = 6:23
2 miles = 12:52

Comment #68 - Posted by: fargingbastige at February 27, 2013 10:50 AM

Modified for my CoCr & Polymer Knee
Row 5k
23:06
M/55/72”/210

Comment #69 - Posted by: Pete In Sun City at February 27, 2013 11:02 AM

5k row
23:54
Thanks to my coach k. Clark for pushing me !!!
(M/55/6' 2"/168)

Comment #70 - Posted by: Jon Hansen at February 27, 2013 11:03 AM

M / 42 / 5'09"/ 195

24:28

Comment #71 - Posted by: Wamphyri at February 27, 2013 11:16 AM

M/ 36 / 6' / 170

19:50

Comment #72 - Posted by: Dburn at February 27, 2013 11:22 AM

1 mile warmup

5k- 24:10

1 mile cool down

Comment #73 - Posted by: Energizer Bunny at February 27, 2013 11:38 AM

First 5k EVER.
32:18
The faster you go, the sooner it's over.

Comment #74 - Posted by: Sandy at February 27, 2013 11:54 AM

140# of fury! Nice mustache coach! 24:18

Comment #75 - Posted by: Centenodiego at February 27, 2013 12:15 PM

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

Comment #76 - Posted by: MDMelissa 48/almost 5'4"/120 at February 27, 2013 12:19 PM

M/49/5'10.5"/185

27:44. Rowed it. Achilles improving, bit still a little sore.

Comment #77 - Posted by: kcsportsdoc at February 27, 2013 12:52 PM

Day 303
M/46/6'0"/195
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.

Comment #78 - Posted by: fargingbastige at February 27, 2013 12:54 PM

M/26/200/6'0

Rx'd: 29:06.8

Comment #79 - Posted by: Easy, Killer... at February 27, 2013 12:58 PM

Almost 2 weeks in.
M/31/5'8.5"/215
28:30
About 4 minutes slower than my PR, but I haven't run in months, so I'm happy.

Comment #80 - Posted by: The Beez at February 27, 2013 1:12 PM

Subbed:
For time:
400 m. run, then
21-15-9
Power Snatch (115)
KBS (1.5 pood)
Pullups, then
400 m.run
23:42

Comment #81 - Posted by: SB at February 27, 2013 1:12 PM

19:45 - treadmill
(6:10,5:58,6:37,0:58)

Comment #82 - Posted by: DLong (M/37/5'10"/185) at February 27, 2013 1:13 PM

M/21/6'/220
made up zeus this morning WOAH! as rx'd 56:12

5k 21:20
Had to shorten up my strides and be careful because of the ice and snow here in the midwest

Comment #83 - Posted by: Josh NIU at February 27, 2013 1:16 PM

24:14. PR'd by 4:23.

Comment #84 - Posted by: Steven673 at February 27, 2013 1:22 PM

M/33/173/5'8
23:19

Comment #85 - Posted by: Curtis l at February 27, 2013 1:24 PM

25:52

Comment #86 - Posted by: Jason M/34/72"/195 at February 27, 2013 1:25 PM

14:59 (In the middle of track training)

Comment #87 - Posted by: Andy B. at February 27, 2013 1:30 PM

M/31/200/72

Treadmill 5k

25:22

Comment #88 - Posted by: SeanP at February 27, 2013 1:39 PM

M/31/200/72

Treadmill 5k

25:22

Comment #89 - Posted by: SeanP at February 27, 2013 1:40 PM

M/30/6'/170

32:00 w/45lb weighted vest

Comment #90 - Posted by: Kevin at February 27, 2013 1:44 PM

m/43/5'8"/180

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.

Comment #91 - Posted by: Mike A. at February 27, 2013 1:44 PM

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?

Comment #92 - Posted by: kcsportsdoc at February 27, 2013 1:47 PM

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?

Comment #93 - Posted by: Brandon R at February 27, 2013 1:49 PM

M/43/6'3"/265#

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.

Comment #94 - Posted by: Halvy at February 27, 2013 1:54 PM

34:35 my first time :-)

Comment #95 - Posted by: Miguel Soto at February 27, 2013 2:05 PM

6'/180/42/M

19:00

Comment #96 - Posted by: Joad at February 27, 2013 2:31 PM

M /29/6'/172lbs

22:38

Not a PR for but considering it is 31 degrees out Im not upset.

Comment #97 - Posted by: Stuart at February 27, 2013 2:43 PM

20 seconds on 10 seconds rest 8 rounds row for calories
74 calories

Comment #98 - Posted by: Ryan Richard at February 27, 2013 2:44 PM

32-m-pa
5-8 187

This proves again that I'm a terrible aerobic athlete even though I can lift alot of weight. That's not athleticism unfortunately.

Time: 27:30.

Comment #99 - Posted by: Kabitman15 at February 27, 2013 2:49 PM

M/24/5'10"/175

21:37

pr by 54 seconds

Comment #100 - Posted by: T. Swihart at February 27, 2013 3:13 PM

26:21
Tredmill

Comment #101 - Posted by: Keykosz at February 27, 2013 3:16 PM

#81 kcsports

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.

Comment #102 - Posted by: Chris at February 27, 2013 3:31 PM

did another round of Zeus - can't do 5k on the treadmill

Comment #103 - Posted by: mikeyb m/52/179 at February 27, 2013 3:46 PM

#81 kcsportsdoc

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.

Comment #104 - Posted by: David T., M/53/5'8"/180 at February 27, 2013 3:47 PM

18:58 personal best time!

Comment #105 - Posted by: Dan at February 27, 2013 3:51 PM

#81 kcsportsdoc & #92 Chris,

My daughter is a coxwain and says "at the finish you should be 20 degrees from vertical or so."

David T.

Comment #106 - Posted by: David T., M/53/5'8"/180 at February 27, 2013 4:00 PM

25:45
I hate running.

Comment #107 - Posted by: Cory M/32/6'/205 at February 27, 2013 4:01 PM

27:28

Comment #108 - Posted by: Pacers at February 27, 2013 4:15 PM

30 minute trail run with Rocky - not sure of distance

Comment #109 - Posted by: Jetté 43/M/5'11"/175 at February 27, 2013 4:18 PM

26:31

Comment #110 - Posted by: Dustin M/31/5'8"/175 at February 27, 2013 4:20 PM

21:20

Comment #111 - Posted by: tom darty M26/6'3/194 at February 27, 2013 4:28 PM

25:16
Treadmill after a wicked leg workout the day before
Bad excuse...I need to step it up

M/35/5"10/175 lbs

Comment #112 - Posted by: Thomas at February 27, 2013 4:30 PM

M/29/5'9"/165
26:17 indoors
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.

Comment #113 - Posted by: TSMaxwell at February 27, 2013 4:34 PM

F/19/1% incline on treadmill 23:45

Comment #114 - Posted by: SeemaSamawi at February 27, 2013 4:38 PM

27:28

Comment #115 - Posted by: abh f/27/5'5/130 at February 27, 2013 4:39 PM

-1:32 from previous 5k!!

Comment #116 - Posted by: abh f/27/5'5/130 at February 27, 2013 4:40 PM

23:26 pr!!

Comment #117 - Posted by: JB at February 27, 2013 4:43 PM

27:52

Comment #118 - Posted by: do1/m/34/5'11"/160lbs at February 27, 2013 5:01 PM

3.2 miles in 27:59, 5k in 27:45

Comment #119 - Posted by: BAfirefighter at February 27, 2013 5:07 PM

M/ 34/ 170lb/ 6"
5k Run with Nike+

27:52

Comment #120 - Posted by: DS at February 27, 2013 5:09 PM

Just watched today's video titled "Bring the Noise"...SWEET!!!

Comment #121 - Posted by: Playoff Beard at February 27, 2013 5:11 PM

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.

Comment #122 - Posted by: Majord at February 27, 2013 5:16 PM

M 19/5'10/193

22:19

Rx

Comment #123 - Posted by: Saveliy at February 27, 2013 5:17 PM

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.

Comment #124 - Posted by: craig M/52/5'9/175 at February 27, 2013 5:36 PM

M/22/5'11"/183.6

25:14

treadmill. said my final distance was 5.01 km.

Comment #125 - Posted by: Miles Forks at February 27, 2013 5:52 PM

3 mile run...
21:31
Then
30 K's to E's
Then
12 155# Cleans
Then
25 Pushups

Comment #126 - Posted by: dyagg at February 27, 2013 5:56 PM

M/28/70"/180
19:33
Felt pretty good about it until I saw Katie's time. That's alright, I'll get back under 18:00 one day...

Comment #127 - Posted by: Jason Duby at February 27, 2013 6:11 PM

M/21/5pi10/180

20:52
did on indoor 200 meters track

Comment #128 - Posted by: félix at February 27, 2013 6:12 PM

M/21/5pi10/180

20:52
5k did on 200 meters track

Comment #129 - Posted by: félix at February 27, 2013 6:15 PM

22.30

5 minutes better than last try (2012). 2:26 slower than PR (2007)

Comment #130 - Posted by: Guti (M/28/6'1/185 at February 27, 2013 6:17 PM

M/50/5'5"/146

18:48

Last weekend in Tampa for CrossFit Endurance Cert = Time UNBELIEVABLY well spent !!!

Comment #131 - Posted by: Kona Cole at February 27, 2013 6:28 PM

M/32/220lb
20:58

Comment #132 - Posted by: Patrick Gomez at February 27, 2013 7:05 PM

22:18. PR.

Comment #133 - Posted by: Jeff at February 27, 2013 7:16 PM

6K - 36:42

M/46/235

Comment #134 - Posted by: Mav at February 27, 2013 7:31 PM

Run 5K

24:24

Disappointing

Comment #135 - Posted by: Saganamooo/m/24/5'5/124 at February 27, 2013 7:43 PM

M/30/5'11''/185
24:07

Comment #136 - Posted by: John at February 27, 2013 7:50 PM

25:00

Comment #137 - Posted by: D. Peterson at February 27, 2013 8:06 PM

21:35

Comment #138 - Posted by: phill 37deg21'41"N 118deg23'43"W at February 27, 2013 8:16 PM

32:00 5k
So sore from "Zues" but worth it!

Comment #139 - Posted by: Jake Kiddoo at February 27, 2013 8:38 PM

21:37, my calves were screaming from the double unders the other day!

Comment #140 - Posted by: Tim P. at February 27, 2013 9:08 PM

32:00

Comment #141 - Posted by: scfd1_9607 at February 27, 2013 10:39 PM

23:18
PR by 51 seconds

Comment #142 - Posted by: Brett (24/M/188cm/77kg) at February 27, 2013 11:12 PM

Did it less than a week ago (I try to do this weekly)

PR @ 22m45s

Comment #143 - Posted by: Micah at February 28, 2013 12:09 AM

M/41/5'9''/185
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)
15 pull-ups
15 dips
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.

Comment #144 - Posted by: jankka at February 28, 2013 12:31 AM

19:34

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.

Comment #145 - Posted by: Chrisso at February 28, 2013 12:54 AM

Completed on a uphill road, wasn't nice but rx'd 32:34, was very very cold too numb hands :(

Comment #146 - Posted by: Daniel P Phillips at February 28, 2013 1:50 AM

24:50

Comment #147 - Posted by: ameen at February 28, 2013 1:54 AM

Run 5k
22:29

M/40/5'11/170
also loved the 5k conversions earlier. so funny.
Didn't realize "Zeus" was a b!tch ... gotta re-name that one.
love this stuff !!

Comment #148 - Posted by: Ballelli at February 28, 2013 3:47 AM

Row - 20:40

Comment #149 - Posted by: Chris at February 28, 2013 3:50 AM

12-9-6-3
95# snatch/burpees

5:55

rest 5 mins

run 5k

23:58

Comment #150 - Posted by: Mike A M/25/73"/198 at February 28, 2013 4:06 AM

22:41 new pr

Comment #151 - Posted by: Ramsey at February 28, 2013 4:12 AM

25:41 Longest run since Cardio Cath last April - no issues. Under 24 next time.

Comment #152 - Posted by: Rowan (M/48/5'5"/154) at February 28, 2013 4:16 AM

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.

Comment #153 - Posted by: ajax at February 28, 2013 4:37 AM

25

Comment #154 - Posted by: cmb at February 28, 2013 5:04 AM

5k 31:12
Done on a treadmill w/ 1.5% incline
M/35/6'03"/245

Comment #155 - Posted by: DSwitz at February 28, 2013 6:35 AM

26:08. Row at level 6.5. Too cold to run.

Comment #156 - Posted by: Elliott Harding at February 28, 2013 7:05 AM

19:50 on a Combat Outpost in Afghanistan - followed immediately with "Linda"

Comment #157 - Posted by: Wes at February 28, 2013 7:15 AM

F/51/5'6/120
Was off to long from surgery
And Zues beat me up
And I suck at running
2 miles 20 min

Comment #158 - Posted by: D.S. at February 28, 2013 7:26 AM

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.
kelley 15#
cale 35#
much harder than i thought it would be

Comment #159 - Posted by: kelley f/47/5'3"/133 at February 28, 2013 7:52 AM

19:40

M/20/5'11"/176

Comment #160 - Posted by: ProteinTortilla at February 28, 2013 8:42 AM

24:38

Comment #161 - Posted by: Craig at February 28, 2013 8:46 AM

5.5k 29:27

Did the same distance 2 Sundays ago for 30:48

F/32/156/5'8"

Comment #162 - Posted by: Shankuan at February 28, 2013 8:56 AM

M/49/5'8"/216

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

Comment #163 - Posted by: Mike/UT at February 28, 2013 9:01 AM

M/40/220/6' Did this on elliptical bad mistake it took way to long.

Comment #164 - Posted by: Noah at February 28, 2013 10:40 AM

29:03 on a treadmill

Comment #165 - Posted by: ScooteR at February 28, 2013 10:41 AM

23:01

Comment #166 - Posted by: myles456 at February 28, 2013 10:55 AM

M/22/6'0"/181

23:59 - PR by 1:58

Comment #167 - Posted by: Alex at February 28, 2013 11:50 AM

row 5k

23:55 (PR)

Comment #168 - Posted by: Carole (F/54/5'6"/135) at February 28, 2013 12:53 PM

21:24 Berkeley Marina N. loop

Comment #169 - Posted by: jomo m/48/6'/172 at February 28, 2013 1:16 PM

drom
sled push pull

5k run on treadmill
30:46

Comment #170 - Posted by: EVQ at February 28, 2013 1:17 PM

Row 5k
19:25 PR

Comment #171 - Posted by: DPL at February 28, 2013 1:40 PM

35:34 With my dog who stops at a lot of bushes haha

Comment #172 - Posted by: JDawg at February 28, 2013 2:29 PM

24:24 PR

M/20/182cm/89kg

Comment #173 - Posted by: Roel at February 28, 2013 2:31 PM

25:05, couldn't beat 24:10!!!

M/52/190lb

Comment #174 - Posted by: Mazz at February 28, 2013 3:00 PM

20:12 as rx'd

Comment #175 - Posted by: MAGNUS M/27/5'8/160 at February 28, 2013 3:08 PM

Biked 18 miles:
AM 9 miles - 38min
PM 9 miles - 40min

Comment #176 - Posted by: Joe Casale/M/39/5'5"/150# at February 28, 2013 3:49 PM

31:00

Comment #177 - Posted by: lucio1928,M/41/184cm/98kg at February 28, 2013 5:36 PM

M/42/192
Always sucked at runs. 26:53.

Comment #178 - Posted by: Rshert at February 28, 2013 5:45 PM

24:11

Comment #179 - Posted by: 07054 M/31/220 at February 28, 2013 6:43 PM

male, 40 yo, 68", 150#

time 24:20

Comment #180 - Posted by: karl at March 1, 2013 12:10 AM

M/27/200/6'1

24.11 on treadmill

Comment #181 - Posted by: Jens at March 1, 2013 1:32 AM

6.88 km - 28:38

Comment #182 - Posted by: orkun at March 1, 2013 2:06 AM

M/35/6'3"/200
First time for me since '09?
21:40 road
Prev:
19:55 road
20:17 track
19:18 track (PR)
22:16 road
20:36 track
20:49 road
21:01 road
23:02 road
21:59 road
21:08 track
21:40 treadmill
22:15 road

Comment #183 - Posted by: Ben S at March 1, 2013 4:30 AM

F/42/5'6"/140

29:39

Comment #184 - Posted by: mom to five at March 1, 2013 4:45 AM

M/33/190/5'8

24:29 Dreadmill

Comment #185 - Posted by: Northcup at March 1, 2013 6:13 AM

24:10

Comment #186 - Posted by: stany at March 1, 2013 6:33 AM

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

Comment #187 - Posted by: wyatt rush at March 1, 2013 8:06 AM

Jon Dette! Best video EVER on this website!

Comment #188 - Posted by: Greg S. at March 1, 2013 8:58 AM

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

Comment #189 - Posted by: Josh M/20/184lbs/5'6" at March 1, 2013 11:22 AM

22:59 on road.

Prev:
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.

M.38.175.5'10"

Comment #190 - Posted by: Dom H at March 1, 2013 1:54 PM

34:14
after doing Crossfit warm-up and OH Squats 3 x 5

Comment #191 - Posted by: Stephanie F/45/130/5'2" at March 1, 2013 3:18 PM

Male/17/180#

20:06

Hooyah.

Comment #192 - Posted by: Brandon Teel at March 1, 2013 3:41 PM

M/27/6'0/185

18:58 PR

Comment #193 - Posted by: Odysseus at March 1, 2013 4:57 PM

M/27/77'/195
23:34 pr

Comment #194 - Posted by: Ajax at March 1, 2013 5:00 PM

2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.
2012-10-01: DNC.
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)

Comment #195 - Posted by: gs at March 2, 2013 7:11 AM

how do you take that stache seriously?

Comment #196 - Posted by: mtvet at March 2, 2013 8:52 AM

M/40/6'1"/200

20:26

Comment #197 - Posted by: Dan G. at March 2, 2013 9:51 AM

-15C, icy road and wind.

39 minutes. It was just survival, guys : )

Comment #198 - Posted by: Antonio at March 2, 2013 11:02 AM

43/m/185
as rx'd

21:04

Comment #199 - Posted by: JackM at March 2, 2013 12:36 PM

37/5'9"/158 21:26

Comment #200 - Posted by: JBR at March 2, 2013 6:41 PM

18:36

Comment #201 - Posted by: dan at March 2, 2013 10:33 PM

17.01 min

Comment #202 - Posted by: Richie Lopez at March 3, 2013 7:11 PM

M/43/166/5'8" 18:46

Comment #203 - Posted by: Russ Zufelt at March 3, 2013 7:43 PM

32:50

Comment #204 - Posted by: jt 5'10" m 175 39 at March 4, 2013 8:25 AM

M/43/174/82

26'53" (PR)

Comment #205 - Posted by: SJ Lee at March 5, 2013 3:32 PM

Barefoot on grass
22:35

Comment #206 - Posted by: vic* at March 5, 2013 5:09 PM

Скайрайниг(наклонная дорожка)
40мин=2.5км

Comment #207 - Posted by: Roman-Sibir at March 6, 2013 12:21 AM

M/41/189

25:07

Way off any PR, but I got it done. On treadmill at 7.5mph the whole way. No incline.

Comment #208 - Posted by: Scott Andresen at March 7, 2013 10:45 AM

long fast run outdoors after a dissapointing 13.1 perfeomance... it felt great thanks CrossFit

Comment #209 - Posted by: Nathan m/165#/1979/ since 2008 - at March 8, 2013 5:47 PM

m/39/5'9/177
WU, pose work.
24:23
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.
10/1/12:
WU
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.
27:55
4/8/12:Must not have done
1/2012:
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.
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

Comment #210 - Posted by: jrm at March 10, 2013 6:15 PM

24:45

Comment #211 - Posted by: Drewski at March 11, 2013 1:58 PM

Run: 5k
21:28

Comment #212 - Posted by: Harpo m/45/5'7"/145 at March 11, 2013 2:31 PM

45/m/176cm/74kg

24:15

Comment #213 - Posted by: Memuc at March 12, 2013 10:02 AM

26:22

Comment #214 - Posted by: Boo Boo F/24/5'8/148 at March 13, 2013 7:13 AM

Row 5k - 23:40, including breaks
breaks at 2.5k, 2k, 1k remaining, forearms were locking up. need to work on grip strength endurance.

Comment #215 - Posted by: BJK at March 13, 2013 10:29 AM

22'27"

Comment #216 - Posted by: RAD at March 13, 2013 12:34 PM

35' Run/walk/limp/crawl

Comment #217 - Posted by: Chris O. M/42/5'10"/202 at March 14, 2013 2:38 PM

M/35/205/6'2"

PR!

31:35

Previous time one month ago 44:00

Track run

Comment #218 - Posted by: Joshua Parrish at March 15, 2013 8:39 AM

m/34/5'8"/175lb

as rx'd 24:13

Comment #219 - Posted by: Adam Hamm at March 18, 2013 8:32 AM

29/m/5'8"/130lb

as rx'd. 23:22

Comment #220 - Posted by: SX at March 21, 2013 4:38 AM

20:35 (pr) in Florida on a very flat course. Splits per km:
1-3:44
2-4:16
3-4:14
4-4:24
5-3:44

Comment #221 - Posted by: mlt at March 21, 2013 1:22 PM

M/27/77'/195
23:34 pr

Comment #222 - Posted by: Ajax at May 16, 2013 1:07 AM

23:33

Comment #223 - Posted by: mcdontron at August 8, 2013 7:29 AM

23:00 Aramco track - breaking back in.

21:47 30.01.13 KSA
20:40 16.08.11 UK

Comment #224 - Posted by: zenoperegrinus at September 2, 2013 11:40 PM

CFWUx1
23:00
From door, 3x through green belt out the far side and around loop, back to door

Comment #225 - Posted by: Doug at January 16, 2014 1:10 PM
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