August 17, 2014

Sunday 140817

Run 10 km

Post time to comments.

Compare to 120530.

Lindsay Evanish.


Fixing the immature overhead squat with Miranda Oldroyd - [video]


"Handling Handlebars - and Life" - CrossFit Journal [video]

Posted by Pukie at August 17, 2014 5:00 PM
Comments

This is some kind of weird coincidence. I'm racing a 10k tomorrow morning. It was meant to be I guess.

Comment #1 - Posted by: Mack at August 16, 2014 5:13 PM

Hey CFHQ, Tried to watch the video links but keep getting a message that states they are private. Never seen that before. Just letting you know. As a coach, I love the pointers.

Comment #2 - Posted by: Shawn at August 16, 2014 5:45 PM

Same with me about
the video's

Comment #3 - Posted by: Mike Andridge/44/5'8"/175 at August 16, 2014 6:02 PM

YIKES,
any ordinary week I would have cringed at the sight of Matt Chans hip, but since its SHARK WEEK< IM OK!


Steady recovery MATT.

Comment #4 - Posted by: Luc at August 16, 2014 6:43 PM

I got the video, but it is cut after 54 seconds. :(

Comment #5 - Posted by: Ski at August 16, 2014 7:04 PM

Speedy recovery Matt! Great instructional videos HQ.

Comment #6 - Posted by: hollyhog at August 16, 2014 7:09 PM

Did this yesterday morning. 49:32. Running is getting stronger with Crossfit.

Comment #7 - Posted by: Alojz M/42/91kg/191cm at August 16, 2014 7:14 PM

50:48 .. wasn't even winded, a lot of fatigue in my lower quads though, definitely could have cut a few minutes off, i'll push harder next time :)

Comment #8 - Posted by: Kyle at August 16, 2014 7:54 PM

51:51

As rx'd

Comment #9 - Posted by: Brett (26/M/188cm/80kg) at August 16, 2014 9:29 PM

58:34 - PR on 10k. I have never broken 10 mile on a 10k. My best 5k ever was just over 30 min. Funny thing is that since the 5k in June till today I have not run over a mile once. Not one mile. But three crossfit classes a week seems to be working.

Comment #10 - Posted by: Eric Crane at August 16, 2014 11:44 PM

38:43 17 years old/ 174lb/5'11

Comment #11 - Posted by: Patrick at August 17, 2014 12:02 AM

43:37 201lbs /32 yrs old. Not my pb but coming back after not having trained for 6 weeks. Really pleased with the time and the run!

Comment #12 - Posted by: Stuart at August 17, 2014 12:13 AM

00:45:23

The Run was amazing, i closed the Run after 15 km in
01:13:45

Comment #13 - Posted by: Wiezo at August 17, 2014 1:37 AM

10k Row instead of run

40:25

Comment #14 - Posted by: Stox at August 17, 2014 3:27 AM

48:40 rx

Comment #15 - Posted by: gb 47/m/71"/185# at August 17, 2014 3:28 AM

Not my cup of tea, but did it in 58 minutes.

- For me, that is a huge improvement:)

Comment #16 - Posted by: Espen Nævestad at August 17, 2014 4:13 AM

10KM run at Isle of Noirmoutier ( France) : 1:01:40
L'Epine - Bois des Eloux - la Gueriniere - Noirmoutier - L'Epine
Next 13, 17 then 21 KM

Comment #17 - Posted by: Bois Laurent at August 17, 2014 5:01 AM

Uh oh, now ESPN is going to do another piece on how dangerous CrossFit is because a CrossFitter got hurt...

Speedy recovery Matt! "Most Jacked Dude On Crutches"!

Comment #18 - Posted by: Mighty Joe at August 17, 2014 5:33 AM

warm up
2 rounds of
12 thruster 95#
4 shuttle run 10meters +3 burpees

Then:
10K at 43:45

Comment #19 - Posted by: Nelson Teixeira at August 17, 2014 5:43 AM

Libreville - 36:54.... Boom!

Comment #20 - Posted by: Spanish at August 17, 2014 5:50 AM

No.

"I do not choose to run."

Bless you for all of the other programming provided here, free of charge.

But this I will not do, so help me God.

:)

Comment #21 - Posted by: Tom G at August 17, 2014 6:24 AM

Oly lifting session

Comment #22 - Posted by: D.S. F 52/5'6/117 at August 17, 2014 6:49 AM

Male 40/5.8/75k
56 minutes
Straight after a 20 mile bike ride 131 minutes

Comment #23 - Posted by: Weebill at August 17, 2014 7:04 AM

Sunday musings…

1) DOMS. Delayed Onset Muscle Soreness. The CrossFit gift that keeps on giving.

2) Review. "Learning to Breathe Fire", J.C. Herz. J.C. tackles the history of CrossFit (and to some degree the history of fitness training) through the prism of the original fire breather Greg Amundson, and one of the earliest non-Santa Cruz adopters of CrossFit, this year's Masters champ Jerry Hill.

Short take: a highly recommended read for every Affiliate member who learned about CrossFit from friends who belong to a Box and not from CrossFit.com. J.C. tells the story of CF's early days and earliest growth in a very entertaining fashion. It's a fun primer on where CrossFit has been and how it came to include >10,000 Affiliates.

Long take: everyone who reads "Learning to Breathe Fire" should then come here, to CrossFit.com, and get lost in old videos of Co@ch.

3) Rob Lowe. "Never compare your insides to someone else's outsides."

I came across a piece written by Mr. Lowe in Slate Magazine about dropping his first-born off at college. Quite well-written, I might add. I know nothing of Mr. Lowe other than the couple of his works I've seen (I do not read tabloids or bios of actors/athletes, etc.). From his article, in which he shares the pain of letting go of that first child and the fear that letting go might mean being forgotten, I get a feeling that he and I would be quite comfortable in one another's company. The above quote seals it.

There's a piece of mine out there somewhere in which I say "never compare your dress rehearsal with someone else's Opening Night," or something along those lines. Actually, it might have been "don't compare your practice reel to someone else's Highlight Reel" now that I think about it. But no matter, pretty similar to Mr. Lowe's advice to a son having a sudden crisis of confidence wondering if he will measure up to his classmates. It was good advice from me then, and it's good advice from Mr. Lowe now, both to his son and to each one of us. The courage to fail during the process, and the will to endure the endless behind-the-scenes effort necessary to create a "Highlight Reel", should be a source of pride, a wellspring of confidence for all of us as we view everyone else's.

Good on ya, Rob Lowe. First round's on me.

4) Twain. "I used to remember everything, but now I only remember the things that never happened." --Mark Twain.

Twain never disappoints, does he? There's all kinds of meat on that bone. Is he saying that he no longer remembers things that really happened, only those things he imagined at the time, or imagines now? Or is he rather saying that looking back on his life he only remembers those things that SHOULD have happened, but didn't?

Knowing Twain, my bet is that his answer would be:"yes."

Memory is a funny thing. Partly accurate reportage, one's memory is leavened by equal parts wishful thinking and regret. At least according to Twain. Think of your own narrative, the telling of your story. How much is fact, how much is embellishment (never let the facts interfere with a good story!), and how much is what you wish had happened? We were telling stories at dinner the other night, stories we all knew, ones we'd all taken part in creating and ones we've told countless times. Each time they are told they get a little better. Does this happen with you? Some of the stuff in our stories probably never really happened, but we remember it just the same.

But Twain also touches on regret in this quote, don't you think? Things that could have been, or should have been, but for one reason or another, never were. Dangerous ground, that. Regret can turn the urn of happiness into a sieve. In his later years Twain was said to be increasingly bitter. One wonders if his regret fertilized the weeds in the garden of his memory.

Ticking time bomb, or soothing balm over time. Memory serves.

I'll see you next week.

Comment #24 - Posted by: bingo at August 17, 2014 7:05 AM

M/50/69:/190#
RX'd
1:01:43

@Tom: Nice Seinfeld reference :^)

"Why? I'll tell you why: I choose not to run!"

Comment #25 - Posted by: J.T. at August 17, 2014 7:10 AM

50:29

First time running more than 5 miles in 7 years. Was only going to do 5k, but felt good at the halfway mark, so kept going :p legs turned to stone tho when I turned to head back home.

Off to the pool for recovery now. Happy Sunday everyone!

Comment #26 - Posted by: Travis G M/5'08"/175/28 at August 17, 2014 7:15 AM

Results in the filter

Comment #27 - Posted by: Travis G M/5'08"/175/28 at August 17, 2014 7:16 AM

Great video's
Good luck with a healthy
recovery Matt and Cheri

did not even want to know my time
so I left the watch at home
4.6 mile jog in the country:)

Comment #28 - Posted by: Mike Andridge/44/5'8"/175 at August 17, 2014 7:22 AM

55:12 wet windy and countryside rolling hills - love it!

Comment #29 - Posted by: JBR 38/5'9"/172# at August 17, 2014 7:23 AM

1:05:00 treadmill..my 3rd day on cf..already in love..will get better :p

Comment #30 - Posted by: T at August 17, 2014 7:24 AM

I didn't even check this today but did 10km on the treadmill this morning. I did 10km in 1hour 5mins. Average of 9.2km/hr. This is incredible for me. I weigh 80kgs so it's not an easy feat. 10kgs to go!! :)

Comment #31 - Posted by: Preet at August 17, 2014 7:34 AM

54:33 I did that yesterday.
Today will be my rest day.
A hug from Colombia.

Comment #32 - Posted by: David Eccehomo at August 17, 2014 7:36 AM

57:57 Rx'd

Comment #33 - Posted by: Joe Northside m/35/70"/200 at August 17, 2014 7:45 AM

1:05:00 treadmill..my 3rd day on cf..already in love..will get better :p

Comment #34 - Posted by: T at August 17, 2014 7:53 AM

Ran it at a campground today and my daughter stopped me at 4 miles cause she had to poop. Time was 29:42 finished the last 2.2 miles in 16:10 for a total of 45:52. I was pleased but wanted to finish under 44. I'll push harder next time.

Comment #35 - Posted by: James L. M/38/5'10"/175 at August 17, 2014 7:57 AM

41:09. 5th place overall, 2nd place age group. Huge PR. Trained exclusively with main site.

Comment #36 - Posted by: Mack at August 17, 2014 8:31 AM

Made up yesterdays
As Rx'd 7+1 Climb

Will do the run tomorrow

Comment #37 - Posted by: Matt Lawrence at August 17, 2014 8:36 AM

i closed the run 50:49

Comment #38 - Posted by: Daniel Sommer at August 17, 2014 9:04 AM

1h02 wowza running is a weakness of mine! Glad to have this one done

Comment #39 - Posted by: Boo Boo F/26/5'8/145 at August 17, 2014 9:31 AM

10K 1:00:51

Nice rolling run included a part of the unopenned 404 extension (and steep climb)

Thanks

Comment #40 - Posted by: mikeyb m/53/180 at August 17, 2014 9:42 AM

Made up the deadlift/sprint/burpee, workout from Tuesday, August 5th. Results posted there.

Big props to everyone who did the 10K!

Comment #41 - Posted by: Kevin C. (M/55/5'11"/174) at August 17, 2014 10:01 AM

JBo, details there.

Comment #42 - Posted by: bingo at August 17, 2014 10:29 AM

52:08; not a PR, but much better than the 1:01:12 that I did on 140705.

Comment #43 - Posted by: fargingbastige (M/47/6'0"/198) at August 17, 2014 10:39 AM

30 kilometres in 3:15:38

Comment #44 - Posted by: Danny at August 17, 2014 10:41 AM

1:06 - 10K trail run

Comment #45 - Posted by: TD at August 17, 2014 10:46 AM

46/m/176cm/72kg

As rx'd

52:58

Far from my PR, but in good POSE style and pain free.

Next week, the wires will be removed from my left wrist and I hope I'll regain normal ROM and strength soon.

Comment #46 - Posted by: Memuc at August 17, 2014 10:50 AM

25 mile bike ride instead 1:38 to wet for pace

Comment #47 - Posted by: Richard Jones at August 17, 2014 10:59 AM

Filter must hate me. So I'll just post the numbers again without the story

50:29 Rx'd

Comment #48 - Posted by: Travis G M/5'08"/175/28 at August 17, 2014 11:07 AM

12 km 1:11:00
10 km 1:00:00

Pulse Ø 162

Km 5-6 Rain and wind:-)

Comment #49 - Posted by: Dennis at August 17, 2014 11:44 AM

49:32

Comment #50 - Posted by: EJB - m/22/5'10/150 at August 17, 2014 11:45 AM

49:59

Comment #51 - Posted by: phill 37°21'41"N 118°23'43"W at August 17, 2014 11:51 AM

1.05.42

Comment #52 - Posted by: Jake Kiddoo at August 17, 2014 11:53 AM

1:03:20

First time.

Comment #53 - Posted by: Sinal M/35/5'10"/212 at August 17, 2014 12:00 PM

58:53

Stopped 7 times during the second 5k.

Comment #54 - Posted by: buffedout at August 17, 2014 12:02 PM

49:35

Comment #55 - Posted by: j5 at August 17, 2014 12:20 PM

58:40

Comment #56 - Posted by: Brad H at August 17, 2014 12:22 PM

1:25

Had trouble with a new app I was using for distance tracking so I might have run about 12-13K. I also had to stop for about 5-8 minutes within the first 10 minutes for unscheduled restroom break.

Comment #57 - Posted by: BW at August 17, 2014 12:58 PM

Did yesterday's WOD. Results posted there, the ran 6.4 miles on trails- very hilly. 1:18:39

Then hiked another mile and half.

Comment #58 - Posted by: PizzaMan 47/6'2"/212 at August 17, 2014 1:28 PM

@ pizzaman
great work today
and to everyone else

Comment #59 - Posted by: Mike Andridge/44/5'8"/175 at August 17, 2014 2:10 PM

49:58 asphalt maked it suck. My calves are fried.

Comment #60 - Posted by: Mikael Wirén M38/180cm/82kg at August 17, 2014 2:26 PM

53 min

Comment #61 - Posted by: Adam C. 28/6'2''/225lbs at August 17, 2014 3:06 PM

@ #38 Danny - ouch!

Comment #62 - Posted by: JBR 38/5'9"/172# at August 17, 2014 3:12 PM

51:36 Rx

Comment #63 - Posted by: Brandon McCombs at August 17, 2014 3:12 PM

M/41/5'10"/190

57:29

Earn your beers!

Comment #64 - Posted by: Playoff Beard at August 17, 2014 3:33 PM

Where is Bingo ?

Comment #65 - Posted by: Bailey at August 17, 2014 3:51 PM

5k scale - 34:03.4.

Comment #66 - Posted by: Matt von L (28/m/6'0"/200) at August 17, 2014 4:07 PM

M/35/6'1"/190

Rounded it up to a 7 mile trail run. Some good inclines raised my heart rate through the roof. Loose rocks, gravel and dirt can be tricky, but it's awesome to get out in nature.

1:09:45 - 6 mph pace

Comment #67 - Posted by: NickName at August 17, 2014 4:10 PM

I ran 10km 1 hr and 8 min. My second day of crossfit and this stuff is tuff. I definitely will continue.

Comment #68 - Posted by: John at August 17, 2014 4:19 PM

First ever 10k distance!! 1 hr. 28 min. In the country majority of distance uphill.

Comment #69 - Posted by: chelsk at August 17, 2014 4:56 PM

Treadmill 57:43.

PR

Comment #70 - Posted by: Bill at August 17, 2014 5:00 PM

42:54

Comment #71 - Posted by: DLong M/39/5'10"/175 at August 17, 2014 5:16 PM

7.2 miles
1:04:23

Comment #72 - Posted by: Tod m/44/70"/200 at August 17, 2014 5:43 PM

Musings in the traveling filter. Thanks for the shout-out @Bailey.

Comment #73 - Posted by: bingo at August 17, 2014 5:44 PM

Asrx
1 hour 3 Minutes

Comment #74 - Posted by: drock at August 17, 2014 7:49 PM

Bingo, I'd come to believe that "in the filter" meant that you hadn't done the musings yet and I didn't want to call for them because, well, they're something you freely give rather than something we should demand. (Kinda like mainsite WODS, but that's a different subject.) That being said, there are an awful lot of us who are checking comments on Sunday to see if you've written something.

Comment #75 - Posted by: djz at August 17, 2014 8:06 PM

Bingo, I'd come to believe that "in the filter" meant that you hadn't done the musings yet and I didn't want to call for them because, well, they're something you freely give rather than something we should demand. (Kinda like mainsite WODS, but that's a different subject.) That being said, there are an awful lot of us who are checking comments on Sunday to see if you've written something.

Comment #76 - Posted by: djz at August 17, 2014 8:06 PM

5k with my 12 yr old son :)
39:40

Comment #77 - Posted by: Cyndee K at August 17, 2014 8:48 PM

44:20, nice day in aus for a trot.

Comment #78 - Posted by: Michael H at August 17, 2014 10:53 PM

56'45"

Comment #79 - Posted by: simone at August 17, 2014 11:27 PM

5ft 10,19 yrs old, 165lbs, male

As rx'd
00:47:12

Comment #80 - Posted by: RCBH at August 18, 2014 1:20 AM

M/25/6'/86kg

2500m swim instead of 10k run

about 55min (had only analog clock)

Comment #81 - Posted by: Przemek at August 18, 2014 4:08 AM

10k in 62:54. Hot & Humid!
(Part of 8 mile run in 81:27)

Comment #82 - Posted by: Saggars M/46/6'1"/188 at August 18, 2014 5:32 AM

@djz,

Nope, I'm a target for the filter just like everyone! Thanks for your kind words.

Comment #83 - Posted by: bingo at August 18, 2014 5:59 AM

8k-scale 4.70 56:44 first run at this distance

Comment #84 - Posted by: al herring at August 18, 2014 6:43 AM

2014-08-18: 4 miles@30mins (TM)
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 #85 - Posted by: gs at August 18, 2014 12:04 PM

3475 strides
340 calories
25 minutes
4.33 kms
On precor USA efx elliptical. No treadmills and raining too har for running outside.

Comment #86 - Posted by: CKK at August 18, 2014 1:14 PM

1:01:23

9:53 Pace

Comment #87 - Posted by: Arsenio Ivory at August 18, 2014 2:27 PM

53:40 in the pouring rain

Comment #88 - Posted by: Matt Lawrence at August 18, 2014 3:24 PM

Well tried for 10k at lair o bear today made it through three miles before Arial attack by lightning so couldn't finish. Maybe next time

Comment #89 - Posted by: kri$ at August 18, 2014 4:02 PM

50:28

Comment #90 - Posted by: myles456 at August 18, 2014 4:21 PM

10K Row 40:07! New PR by :40 seconds. Wanted a sub 40, next time.

Comment #91 - Posted by: Kurt M/40/185 at August 18, 2014 4:44 PM

mountain biked... more fun

Comment #92 - Posted by: Tormod at August 18, 2014 7:13 PM

55:16

Comment #93 - Posted by: Brett Dean at August 18, 2014 7:20 PM

50:51 on treadmill

Comment #94 - Posted by: Trevor M/5'10"/190/29 at August 18, 2014 7:22 PM

7 miles in 1:12:43

Comment #95 - Posted by: Jim at August 18, 2014 7:56 PM

:(
I don't like to cut short a run, but I didn't have it this morning. Humid this morning and could barely hold my 10k pace for a 5k. :P

5k: 24:14

Comment #96 - Posted by: Dave H (M/38/5'8"/142) at August 19, 2014 6:04 AM

nice outdoor evening run yesterday, felt good.

51:35 - 10k

Comment #97 - Posted by: Silas (M/28/6'/170) at August 19, 2014 7:27 AM

as rx'd 57:30

Comment #98 - Posted by: Jamie m/185/35/5,11 at August 19, 2014 12:27 PM

M/32/5,8/185
morning
10min emom
Snatch, hang snatch, high hang snatch @ 135
hatch squat program week 10 day 1
then afternoon 10k
59:27 rx
more than 10min over my average time, the snatches and the squats tired me out

Comment #99 - Posted by: david at August 19, 2014 2:51 PM

As rxd 54 mins

Comment #100 - Posted by: Casey Ray at August 19, 2014 5:24 PM

Ran 5k;

27:45

Comment #101 - Posted by: ART/M45/5'5"/152 at August 21, 2014 5:58 AM

54:28 Rx

Comment #102 - Posted by: badinfluence (M/38/5'9"/185) at August 21, 2014 7:44 AM

35/m/71.5"/188#/TN

Hot, humid, and mild hills

53:41

Comment #103 - Posted by: Archer6479 at August 22, 2014 3:14 AM

both 48:45 range

Comment #104 - Posted by: EB - Husband at August 22, 2014 4:43 AM

5 km 21:32 :(

Comment #105 - Posted by: Dairis at August 26, 2014 12:48 AM

10K row
50'14"

Comment #106 - Posted by: RAD at September 6, 2014 2:03 PM

50'14"

Comment #107 - Posted by: RAD at September 6, 2014 2:06 PM

2014-09-21: 7k at 34.
2014-08-18: 4 miles@30mins (TM)
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 #108 - Posted by: gs at September 22, 2014 2:38 PM

2014-10-05: 46:30. 6.2m (TM)
2014-09-21: 7k at 34.
2014-08-18: 4 miles@30mins (TM)
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 #109 - Posted by: gs at October 5, 2014 11:50 AM

2014-10-26: 48:44. L4L.
2014-10-05: 46:30. 6.2m (TM)
2014-09-21: 7k at 34.
2014-08-18: 4 miles@30mins (TM)
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 #110 - Posted by: gs at October 26, 2014 6:08 PM
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