row 19:40

12,570 36:59 Echo Bike.

M38 - 28:24
This was only my 2nd 5k ever. My first one was about a month ago and I got 31:46 for 3.2m (I didn't double check the distance before I started, when I told my wife she was like "why did you run 3.2m...?")
I'd consider that smashing my PR! Very happy with the progress! I couldn't run at all 2 years ago, it's been a long road.

F36 - 28:43
She lost to me by just a few seconds.... but she had many more miles left in her and I was absolutely done. 

Check out the highlights video here: https://www.youtube.com/shorts/zs4wXoq4Tic

M51/90/192

25:54 on a treadmill not 100% should be breaking 25mins, but hate running 🤪

26:45 rx

26:21 RX Air Runner 

Post-partum run comeback 😍
3 km : 17 min01

M 29. 5000m row. 23:01. 25-27s/m

35:24 Rx outdoor run NY @ 26deg F 🤦🏽‍♂️

RX'd
5,19 Km
Score 00:33:41
*Vest 20lb's*

5,19 Km
00:33:41
Vest 20lb's

33:31 RX

37:29, easy on the treadmill 

Steep hills outside, 28:08

5K Time Trial on Friday
Going for a top 20 time in the world at my weight!
HCI Consumers Ahora
Thank you!

Echo Echo variant rx- Echo - 16km =24:19mins / 397cals

Solo run at night after dinner 
0.9mi(2)+0.7mi(2)=3.2mi 
32:05
Einhander OST 

32:04

M; 35; 6’0; 187
- 26:00 RX

38:37 - treadmills suck; I’m sucking wind, and a sore meniscus made me walk parts of it. No excuses just facts. It’s not where you’re at it’s where you’re going! 

28'39 -CrossFit Zest Suji, Jeongpyeongcheon (toward Bundang) w/ @narae_shin

SCALED - 5K Row 
19:38 
AVG/500M - 1:57 
AVG S/M - 23 

29:15 não foi desta vez que melhorei meu tempo na corrida

Beginner option:
On a 20-minute clock:
Row for distance

2830m

👏👏

Beginner option:
On a 20-minute clock:
Row for distance

3605m

29:44 3.12 miles 

Rx 

34:12

63/M/510/215
30min echo bike 13,600m

3.10 miles 21:30 

28:01 trail 5k
*NOT a runner lol

M/51/183#
5000m run
34:04

Great practice for the HYROX. 

31:47
Bike 16,000m
Nonstop, but periodically switched to legs or upperbody to give the opposite a break.

Rx’d:  23:06

Tied 2nd best time from 2/5/2022. Standing PR is  22:58, from 2021.

250507: 23:32

Happy with the result, considering I don’t distance run as much as I used to. Last 5k I ran was in May when this last posted.

2,800m in 20 min

F/33/intermediate 

36:39 gravel roads 

5,000 m on echo bike 9:31

About 22 minutes on treadmill

M40 
32:13 on a self propelled treadmill 

M50/324/75”
2.6 miles - 31:00 minutes jog nonstop no walking

24:21
i have a 10-slide PowerPoint of excuses

20:47

19:54.9 5k Row on the battleship grey model D C2/pm5. Healing a heel bruise that seems to have turned into PF. Did better than last time. 

Dad: 31:39 for 5k on the newer black model D c2 rower! 

According to MapMyRun GPS
5.41km in 30:24
avg 5:37/km
cross the 5k mark at 27:56

21’09

5km -> 24,32min

On a Treadmill
3.77 Km at 20min

RX 40:00

3 RFT
Rows 750-650-550m
101 single unders
15 Am KB swings, 35#
16:37
Objective:  tax the back some, but not too much, tax the cardiovascular system, but not too much.  Mission success.

63/5'8"/160

F-67 🇺🇸
11,200 meters on HIIT bike
40:40 min

Weekly in gear WOD 

Firefighter boots, pants, coat, gloves, + 25lb vest

5k Ruck / Jog  - 50:53 

Alternated walking 100 meters then jogging 100 meters 

Ran last 200 meters straight through

RX
31:30

M 53/78kg/175cm

After piramidalne bench press 70, 80, 90, 100, 110 kg and back.
5K run on treadmill incline 3%, speed 11,5
25:59min.

A lot of what Chris posted about "compare to" was spot on. No conditions are exactly the same outside & within, from year to year, or even moment to moment, so it's all relative. Also "comparison is the thief of joy", while overused lately, hits, with running especially, for me. I have not been running as much lately for various reasons. Today, I returned to my favorite style, trail running. Largely unmarked, natural obstacle laden, windy, cold, (28° F) water adjacent. It was sublime for all senses. Probably about 7k, maybe 30-40 minutes, part of it running with a herd of deer (they're faster), stopping to listen to a cacophony of geese & trying to get my arms around a huge old tree still standing, that's been a favorite since I started running that trail when my nearly 30 year old kids were babies. My only comparison lately is between being  a person who does & a person who does not...lift, run, jump, hang, grow, try, etc. & choosing the former in ways that feel right for this 58+ year old body & mind.

 24:43

56M
Trail Run
Distance: ~4k
20:10

25:35
11.2 km on bike erg

Done ✅…Running is the bane of my existence, and I’m a 2X 5K Champion!

Ran 5,000 meters in 26:20.

Beginner option:
On a 20-minute clock:
Run for distance 2370 meters

Changed to 150 cals assault bike for time. 13:45

Beginner, 1.82 miles on treadmill. 

W/45 Row 27:16

36:16

Welcome!

34.18 min 

2 miles 19:57 treadmill run
Didn’t warm up enough lower back tight. Dissatisfied with this today. 

Beginner option:
On a 20-minute clock:
Run for distance

1.53 miles

34:04

Rx 24:35

250507: 25:14
2412010: 27:43
240423: 25:00

35deg out and in the dark. I could have pushed the pace more, but with having to frequently get up onto and run on uneven surfaces due to traffic I had to be more cautious on my foot placement, which slowed me down some. Knees and back aren't feeling too bad afterward so far and my time improved anyway, so I will take it as a win.

27:00 2 miles, walked first 5 min for warmup

32:10 

33:11

24:06

28:14 on assault runner

Off topic, the photo don't show the full picture of this amazing lady; Letchen du Plessis who is a adaptive athlete from South Africa. Thanx CrossFit for sharing her photo!!!

22:18 on assault runner 

20:07 RX, PR

Beginning the official CrossFit online programming.

5 km run — 33:57.

A weakness I’m committed to working on.

On the treadmill
42:16

This is stupid.
No.
Absolutely not.

No.

27:40

21:34
Then 15-12-8-6 DL and BS superset increasing weight 
115-125-145-165 bs
DL 100- -115 - 135 - 175 

28’09”

24:50 treadmill

a 5km run and that's training for the whole day?

5k row
20:41

25:05 parkrun

24:16 outdoor in CA

Champions Club Scaling Notes

RANT
The opponent I'd like to bring to our attention for today's workout (and tomorrow's too) is comparison.

My Uncle John was one of my football and basketball coaches growing up, and he always used to have this saying, "Don't compare. Compete!" I think about this every time I see a "Compare to..." link posted under a workout, and it has led me to (very cautiously) wonder if this might have been a slight mistake from Coach Glassman in his original philosophy. Again, I say this cautiously because maybe I'm just arguing semantics, but we also lost two of our most important Champions Club people in 2023 and 2024 due to a misuse of comparison: one of our moms was comparing her fitness to the high standard she'd set for herself over the previous two years and the other was an 8th grade boy who was comparing his strength to two of our mid-20s kids he was workout alongside with. They'd both been with us for like 5-6 years and so for me to miss such a big flaw in their training just goes to show how blind I was coaching them; I'm praying I'll get another chance with them one day!

Since then I use almost every workout as an opportunity to talk about when it's appropriate to compare and when it's not. To me, a true comparison has to be equal, so let's look at this 5k for example and see all of the factors that might not make a comparison truly equal:

Weather
Route
Traffic
Sleep
Nutrition
Aches and pains
Overall fitness and conditioning
Previous day's workouts
Desire to run a 5k

As dumb as it sounds, wanting to run a 5k back in May and not wanting to run it today make the comparison skewed; just look at how different NBA and MLB teams play when they have something at stake vs. when they're just waiting for the season to be over. And again, it's important to understand that this is directed at my OGs/veterans, because there is so much less room for pr's on our part; a new person could find a pr in a 5k just by bringing their push-ups from 0 to 3.

I also came to realize that comparison can only happen in the past tense, and that most of the stress I've seen from the veterans at the Champions Club with regards to their training comes when they are trying to deal with something that already happened. Competing, on the contrary, can only happen in the present, and this is what I have been trying to emphasize. And man, there is always something to compete against! The timer, for sure, but it goes way beyond that, and that's what I think would be worthwhile for you OGs and veterans today: turn your attention away from comparing and turn it towards competing! Compete with your desire to not work out at all! Compete with the discomfort in your lungs or legs! Compete with that car that's driving by for 10 seconds! Compete with your cadence for these next 11 driveways you pass! Compete with your pride telling you it's not worth doing this unless you pr! Compete with your temptation to push the pace faster than your aching knees would allow! Compete with your attention span, seeing how long you can keep focus on the figure-4 Pose position! Sometimes the factors will align and a pr will happen as a byproduct, but in the meantime use this as a way to work on way more important than some numbers on a timer.

Just saw Lincoln's comments on Saturday...and he hit it just right.  I'm a few years older than most of my virtual boxmates, and my experience was that I really felt like I was nailing it, given who I am physically and mentally, up until about 58-59 years old.  I could see what my 1rm really was on some lifts; I could push those 5-5-5-5-5 days hard, and still be in the game the next day.  Now, I still need to do heavy days, though the weights (esp. upper body) have come down noticeably, b/c I see in myself how strength falls off later in life; given what I do, the declines are gradual, but if I stop (almost always due to injury), the glideslope gets steep, and fast.  So CF is helping me mitigate the decline fairly well, and I'm able to do everything I want to do physically outside my basement box, like hike, ski, travel, etc. very well.  Most of you started lifting far earlier in life than me, so you'll be working to improve/maintain/mitigate and put off decline from a higher baseline than me, which will benefit you as you start hitting some of the inevitable physcial benchmarks of aging.

Not to be a downer...go nail that 5K tomorrow!  Though I wish HQ was in a northern state, so they would avoid scheduling wonderful outdoor workouts when its snowy and icy out.  :)

I ran a 10km today 😂