November 29, 2013
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Compare to 130927.
"Freedom is not free" with CrossFit EaDo - video [ipod] [mov] [HD mov]
Posted by Pukie at November 29, 2013 5:00 PM
At least it won't need gym equipment
It's to make sure everyone runs off all the junk we just partook in on this gracious Thanksgiving Day.
It happens, even us Paleo Freaks may go over the edge on days like today. Lol
Ran a turkey trot 5k this morning. I'm claiming it for tomorrow's wod.
For anyone else really struggling to keep in the met-con groove, or trying to get back in, I have really found that adding a 75% effort 5k every week has helped me jump back in faster.
Obviously YMMV but it's been pretty stark for me. Hope everyone enjoyed the holiday.
My legs are dead from yesterday's WOD, this 5k is going to be hell!
Compared to 130927 (24:09)
First mile felt slow and legs felt heavy from yesterday.
As Rx'd - 24:09
I called it the other day.
Although i have got 50 shades of soreness i will tackle it like a pro.
Hey - I train at my local affiliate about 3-4 classes a day. I'm looking into either buying a pair of Nano 3's or Reebok Lifters to both train and WOD in. Are the Lifters "hybrid" enough to do this for 5-6 hours a day? Would you go Nano or Lifter? Thanks!
Gasses out after 3.5k
Guess i started too quickly, muscles sore and out of shape..
I will try again soon
Hi , I know this is a bit off point but could somebody please tell me why there is no longer any scaled WOD's om the main site ? The link is there under the start here button but when you click it it just leads to an affiliate website.
24:02 (PR by 7 seconds)
Legs heavy and sore for the first mile after yesterday.
Did this one indoors today. The weather is crap here in the UK:
Treadmill w/1% incline @ 1:1 - 8mph:10mph - 60sec:60sec
Rowing instead of running (recovering from injury)
Row 5K 20:53
41 seconds faster than last time. Slow either way.
Swod presses 10 x 45, 7 x 55, 5 x 65, 3 x 72.5
Deadlifts 10 x 95, 7 x 115, 5 x 135, 3 x 155#
Strict hspu 1 x 10, 1 x 10, 1 x 9
Did 30 minutes on the treadmill with a total distance of 3.69 miles.
1st 5K in my life if 54 years & 15 if those years with MS, Wishbone 5K for YMCA St Cloud MN with my husband. 26:34 minutes. Resting today back to CF Saturday!
Boise Turkey Day 5K
Strength: Power clean 5x3 @ 165# (PR +3#). Also power clean 180x1 (PR +2#). Split jerk 180x1 (PR +10#).
WOD: 40y sprint x 10. Fastest was 5.8s.
5km row...sore hamstring has been making running problematic.
4900 meters @ 27:14
Satellite images show that my previous times are invalid because the inside lane at the track is only 395 meters (means I only ran 4938m total). So this time I ran in the middle lane (400m) but fudged the landmarks and stopped 100m short at the end... add about 35 seconds to my time based on pace. I must have been completely bored out of my mind to mess up half a lap, but I'll get it next time.
Nice job on the prs, D.S. and Gavin!
28:32; don't know the distance, but am sure it was more than a 5K.
Actually have access to a rower, so I took advantage and did Jackie and her two younger sisters:
45lb thrusters, 50 reps
45lb thrusters, 25 reps
45lb thrusters, 15 reps
warm-up quart of egg nog
26:02 hills, 50% grass, old Jackie boy on leash.
100 burpees - 6:56
5K on treadmill - cool down kept starting at 20 mins. Not sure of my time, but estimate around 30 mins
Nice PR's D.S. and Gavin! Great way to start the day.
We did a team workout today. Carole and I lost to Doug and Rodney. Great fun!
25:15 5K. Man that was sadistic after the 400 squats yesterday! Quads are smoked.
Ran Oyster Bay, NY Turkey Trot yesterday.
5k 22:35 lost time on my pr of 21:50
First post filtered.
Great work Gavin, and D.S.!
Do you think main site programming (AsRx) is enough to compete? Since what makes you fit is intensity not volume, I don't see Elite athletes follow CrossFit.com.
What do you think?
R.I.P. Mike Jenkins World's Strongest Man and owner of Crossfit Gamma.
15min AMRAP 20 push-ups, 50 squats
8 Rds 23 reps
Rest 3 mins
Run 5 km 24:01
@Joe N, thanks! Although I'm solely CFFB these days, I'm keeping an eye on all your posts!
Completed a workout prior to this of 15 mins of 20 push-ups and 50 squats. Made 5 Rounds.
19:20. Felt good to get outside and run!
Dan (#13): I would not recommend either for doing a full WOD in. Have used them both. The lifter plus shoes are phenomenal for doing heavy squats (> 405#) because of their stability, but are not very good for burpees,double-unders, box jumps, lunges, and runs. I was very excited about the Nano 3s, but they were a tremendous disappointment. They look like they should be great for WODs, but they were not. They do not fit well, and feel awkward in general. They are poor for running, double-unders, box jumps, and lunges, and are not really great for anything in particular. I continue to use Vibram FiveFinger KSOs for most WODs because of their versatility, light weight, comfort, perfect fit, and low soles. I use Underarmour UA Spine shoes for pure running (extremely light and comfortable), and Reebok Lifter Plus shoes for heavy training.
Bad news. My back is a mess.
Tried to run and was in pain from the first few steps and am very bummed about that. Running is my first love.
Subbed 55:00 on the spin bike for 18km
So sorry your injured hope you heal quickly. Good excuse to relax and enjoy the holiday.
25:43. Could have gone faster but did another wod first. Got work off all that turkey day junk I ate. Haha
Glorybelle - so sorry to hear that! Hope you feel better soon.
Glorybelle- sorry to hear the bad news. Take some time off of those things that irritate it, and maybe find yourself a good massage therapist.
Turkey Trot 5k: 20:44
23:20 bluffs park after yesterdays wod
@CF Quito/#48, main site programming alone is not enough to compete. It takes a while to build strength. You can limit metabolic conditioning to 1x/week and then increase it to daily for 2-3 weeks and you will have great metcon for competing. You can't do that with strength. Strength had to be a 4-5x/week process.
Met cons that work the aerobic pathway will hinder strength and even reduce strength. Top athletes work metcon but never at the expense of strength.
Note that I'm not stating that main site won't make you fit, because it will. Your question was about competing. I also believe one can become fitter by doing more than mainsite alone. Bingo showed us how with CFSB (CrossFit strength basis). CFFB (CrossFit football) ups this to another level. Other programs, such as Outlaw work as well. Even a simple Starting Strength routine would work, although the strength portion may interfere with the metcon. This is why central programming for strength and conditioning is ideal.
22:04. I can't break low 20's and I've been trying
Modified for my CoCr & Polymer Knee
Row 5k: 23:55
Soldier for Life
22:20 nice pull!
Mile treadmill run @ hotel = 8 mins
Around 4:30 first 800, 3:30 second
1 mile warm up - 12 min
Clock went out, but about 25:30
At King Street. No incline. Been working to increse distance to 4 mile runs. Ran 3.35 miles in 27 minutes.
26.15. Last time 26.36.
Row 5k = 18:59 (PR)
-Motivated myself the whole way to break 19min (2.5k Split = 9:27).
Just saw the video. Their idea was awesome. Definitely something to think about when doing each WOD.
@Joe N, Kevin C and D.S. thank you. I know I'm just feeling sorry for myself. I'll try to stay positive and rehab the back safely so I can be back at it in no time.
Compared to 130927 (29:43). Legs were burning until after the first mile.
23:58 - On my Cambridge course. GPS seemed to have me run farther than normal!
24 años / 185 lbs
24:08 al 75% de mi capacidad
Thanks Mike - really helpful
Camp Djibouti, Africa. Turkey Trout 5k/3k walk:
21:19 on 30th Bday.
Turkey Trot, 19:55. After 3 months lay off due to injury.
too bad, 21.53 (PR: 21.31)
22:51 as rx'd cross-country
3 mile run...
30 K's to E's
On tready at 2 degree incline
I mountain biked Taejung Imdo, instead. 30 km course.
24:29 - RX
Feeling pretty rough after turkey-based self-abuse.
26:14, ran it after doing the 7 sets of 2 thrusters, left leg felt like it was going to fall off. :)
6 x tabata intervals on treadmill;
9.2 to 9.8 mph, 25 sit-ups, 2 min. R.I.'s.
6 x tabata intervals on treadmill;
9.1 to 9.6
2 minute rest intervals.
A few days late 22:05
First 5K in a while.
Compare to 120927: 30:21
Run 400m, pose work, dynamic stretching
26:16 disapp overall. Just need to improve cadence for entire run. Try to make time for endurance work.
At least a little better than last time. Hopefully Endurance work paying off.
8/1/13: 27:12-Alltime worst. Currently weighing 7 lbs more than last time & focusing on strength program.
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: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
24:55 (last time 23:37)
New route at Forstenried, flat.
Wanted to do 7x2 thrusters before, but failed below previous PR at 75 kg already and gave up because it didn't feel right in my lower back.
RUN...? BLEAH !! TROPPO FREDDO
PREFERITO 20' DI DOUBLE UNDER !!!
MA DOPO 10' LA ROPE CRASH ...
COMPLETATI 170 D.U.
133m INDOOR TRACK
133m INDOOR TRACK
5km. 22.05min Last km was all up hill with a head wind from hell