I hate to run...Thanks for making me!

Hmmm, I just happened to run a 5k today, my favorite hilly loop, ends with a loooong killer uphill. 23:00 I'll sub my own WOD for tomorrow.

Weird. So did I (tonight (good weather, finally!)). Track work, though. Didn't time it, 'cause I ran it as 3 1-mile intervals, with burpees and pullups in between.

Swam afterwards; Lord, I'm bad at that. 1000 yards took about 45 minutes.

Cool.. I will probably row this one. I just started back to college and they happen to have a C2 in the fitness center and I love it.

now there is a fit girl. 100% Crossfit.

Does anyone no how to shrink the pictures down to view the whole thing.
When I open them its so big I can only see the upper left corner.I can't scroll at all either.

well, its 1030pm in Long Beach,
going for a run...

Question ... I have to run on the treadmill... 5k is what in miles???

SQ - 3.1 miles

3.3 miles

Oops, you beat me to it Steve HB.

Nice to have another day off foe the shoulders.

Jeff-

Right-click on the link and hit the "open in new window" tab. That should bring up the whole pic.

-D.

OK.
A 5k is 3.1 miles.
How many laps on the b-ball court?

just finished a 10k
right about 55 minutes

Long Beach sure did smell tonight
with some of that leftover red tide
bullshit...

about 60 laps on a college or high school basketball court...

60 laps would be mind numbing!

i got 45 laps on the track at my gym

Jeff: Alternatively, change your screen resolution . . . more pixels = see more of the picture

Run 5km

Hammersmith Tube lights to EPH back door
19:20.2

Cheers, kempie

Given that there's no instruction to "compare time to XYZ date" does that suggest that this one is not meant to be a personal benchmark, or is this just an error of omission? Never seen that before.

Me: 24:02.

Emily: 24:08, even after finishing a grueling hill workout last night.

21:47

That's my second best 5k ever, and considering the first was in a race with other competitors, I'm very pleased with this time.

About two and half minutes better than the last time I ran a 5k, which was two weeks ago.

Jeff-

Right click and open in a new window. You can scroll the whole picture.

12:44

I ran ~2,8K, kind of Cooper test.
I liked it a lot, refreshing, nice weather.

I ran 2639 in 12 minutes. For Cooper this is "above average" in my age category, only 61 meters short for "excellent". (I lost meters with my shoe laces ;D).

After two weeks of crossfit and two months of "my own" crossfit, I like the result. I didn't ran longer distances for more than a month.

And FYI a 5k is 3.2 miles.

27 minutes, two minutes closer than last time to 21 minute goal.

28:00

Approx. 2 min improvement from the last time. Still need more work running, but happy with performance.

ok, couldn't get the website up this morning

ROWED 5K=20:38

felt good, first time I ever rowed that distance, thought it would be more painful, like the 500.

for the record, the conversion rate is .62 miles per kilometer-5K=3.1 miles, 10k=6.2 etc.

warm-up, walk/run 6 minutes on treadmill, increasing pace every 30 seconds until 6.0 mph, then increasing to 10mph for one minutes at the five minute point followed by short active stretch

5K time: around 23:30 on the treadmill, stuck around the 23-24 minute mark

TK, we last ran a 5K (3.1 miles) for the WOD on July 26th.

21:46 (PR by 16 seconds).

I hate to run distance, so I might do some sprint or hill work later today.
Did a make-up Cindy that I missed while rehabbing my hammy. 11 full rounds, up from 9 rounds five pull-ups last time.

good run, thanks coach.

5K Ran on a gravel road with hills 29 min. Still really slow.

23:05

22:03

Only 2nd WOD, ran a 29:00.

ran (mostly)about 2.6miles
19min (according to the ipod)...seems WAY too fast (i'll gauge the distance when drive back from school to confirm.

per google calculator...

5km = 3.10685596 miles = 5,468.1 yds
(a mile is 1609.3m)

so it would be 12.43 laps on a 440 yd track
or a bit closer to 3.11 miles on the treadmill

60 laps?
Ye Gods!

61 laps of a high school court.
56.8 laps of a college/pro court.

I've actually done this before. It is brutal.

29:03

when you only run on level ground, hills are brutal....

3 mi. trail run, same route as last time

split 15:08/16:48

31:56

woke up this morning with sore hams and groin from the WOD a couple of days ago. Didn't seem like it was going to be a pleasant morning, but I settled down in the last mile and was able to finish strong.

Beat my previous time by 13sec. Also helps that I did not do this in the heat of the day.

19:30
Peak HR = 194.

swim workout yesterday. interval work from 200m to 25m about 25min of actual sprinting.

today was smoked but ran anyway. 5K in about 23:30 forgot to start my stopwatch. watched some training at the shoothouse then ran another 5K back as an interval workout. HR around 170 during work cycle rest cycle ended when HR got to 130-135.

bought some pvc last night to make rings. if anyone has got any other advice for construction that hasnt been posted please email so i dont burn my house down

thanks

In sunny and very hot Southern Spain at the moment so run this late at night when it is cool...late means about 10.30pm

run5k=22:30:77

hamstrings are hurting. felt lousy throughout this run. CF willed me through it..

There are several different distances given here.
A 5K IS 3.1 miles
1K= .61 miles

my mistake 1K= .62 MILES

Beautiful clear morning. The Clash cranking on my iPod. Great run along the river. 23:56. Thanks Coach. Matt

28:10.25

I know it's an improvement, but I'm not sure how well.

5k run 22:50
After the run I did 30 min of
Tabata (pushups, back ext., kettlebell swing)
using 10 sec. rest to switch exercises.

Cindy this morning:

Mulcahy - 20 rounds
Rod - 20 rounds
Webster - 19 rounds (new PR)
Lozano - 13 rounds

Went with Jackie today. I put together a spreadsheet and realized I hadn't done about 1/3 of the girls ever. So my goal is to get a performance on all of them.

12:28 for Jackie.
1000m row took 3:45, thrusters were rough, and pullups made my forearms feel like exploding.

Run/Walk/Run/Walk.... 5km with Michelle

about 33 minutes

21:09.36 (PR). Previous PR ~22:30 one month ago.
6:49 mile pace. Previous pace ~7:14.

Course measured by Google Earth (earth.google.com). Use the path measurement tool. I checked the program on a USA Track & Field certified course to verify its accuracy.

20:36
Nice hilly course

time=24:58 for 3.12mi
Over 4min improvement from last PR! Only thing that I kept thinking was the treadmill test on The Ultimate Fighter. Just did not want to give up. Tried to give it my all. Visions of Matt Hughes telling me that he was testing my mind were ever present. Warmed up with 1.5pood KB shoulder stabilizers. rotating situps, KB seesaw presses, KB deck squats, and KB shuffle cleans. Finished with KB overhead carries and farmer's walks. Totally spent but can't wait for tomorrow's WOD.

road march x2hrs, 40lb ruck, 15min/mile pace

3.2mi in 25:42...i really need to get my running going. i suck.

squat work later (possibly in the form of OHSs).

Well I took about week and a half off to have oral surgery. I literaly did nothing. The first week I was doped up on meds and on a soft diet so I did not even want to work out. I started to feel really dumpy about three days ago. I have not taken more than 6 days off at a time in over a year. I could really tell taking that much time off affected me.

My time was 19:32

Last time I ran it in 17:56.

I do not like running!

29:33

22:59, 32 seconds slower than last time (July 26)

21:40, over a minute better than last time. I am totally sold on CF and spreading the word. Team MOSUL continues to chug along.

19:20 over a relatively level course.

28:23
PR for me, so I'm happy. Don't run long distance ... unless it's the WOD.

Steve HB -- thanks for the quick response (and all the others who helped out later). If I had no answer I was gonna cheat and make it 3.0 miles, but 3.1 miles it is! (Running is not my strong suit...yet.)

SQ

21:27

Good times in the Atlanta, noon time heat!

Started with 100 squats for time: 1:30
Rest three minutes then Run 5K with 20lb. vest: 22:55
Then 5 minutes of bridge practice courtsey of Jeff Martone!!!

Greg

Got my miles and klicks mixed up. 5 Miles in 44.09 minutes. Thanks to my buddy Graham for pointing that out to me (while we were running).

1st WOD in about a month due to knee tweakage ... subbed 5k row:

20:48

Hmph. I ran for Michael yesterday (and did an extra 800m + situps/extensions), so I was hoping for some less aerobic work today, but oh well, 5k it was.

22:48, outside in great weather and small hills, *exactly* the same time as my last outdoors run 8-(

I've been using the treadmill too much, I need to go out and do some speed work so I can get that time down some.

Andy the M

edit:

i verified my distance with a car, and it's only 2 miles (exactly)...

so 2miles (3.22km) in 19 minutes

23:43 on very flat street course.

Well i am new to the crossfit team first of all. I have been with you for 3 days now and i did a sub for yesterday instead of a rest because of the excitement from my first day. 5k= 25:00 on the dot that includes one shoe tie about .1 in off road and .1 in wheel chair ramps. LOL What can i say i live in Fl and it is flat. Now i actually feel like i am going to pass out.

Ran twice this week already, so I decided to row instead. 19:03 on the Concept2.

25:50(tm)

New to CF One week exactly

BW-240
29:45 on the treadmill (exactly 3.1miles)

27:00

went out a bit too hard (8mph) and hard to slow down (7mph) for the last 1.6 miles on the treadmill.

15 mile run this morning. 2 hours. iPod batteries died 10 minutes into it. Oh well.

Way to go Brent and Sue!... How will I workout without you guys at school??

21:15

5000m on the track. Started out at 20:00 pace, but had to slow after 2 miles. Tired from swimming and BJJ yesterday. Finished up with handstand practice and fingertip pushups in the grass.

Decided to row,
5k on C2 18:04.
Not my best effort.

Ran 8.3km, 4km on very soft sand and the rest on the hardpack. 48:06.

20:40, maybe a few meters here or there

============

25.30, for 3.4 mile loop at home. 2 min's better than last time, xfit works!

follow with HS and L sit's then 30 min yoga

Where's John Walsh? Because it's Motherf&^%$*g aerobic day!!
Thanks for the friendly conversions; I went with Chris F it seems as I did 56.5 laps on the b-ball court and PR'd the 5K!
25:25 Shaved almost 3 minutes off the time by eliminating the treadmill. Next is trying it on a road course.
Like Beth Moscov, I'm going to have to make friends with the run as I certainly am not on speaking terms with it now!
Beth,
You're an inspiration! Keep up the good work!

22:40, feeling weak and slow the whole time. I hate running in the desert, sucks any water out of you within the first 1k.

24:10

Went to the X-Fit gym:

Did a warm-up run/squat combo.

21-15-9

Thrusters (35lbs), Pull-up, run 400m, rounds x3

Approx. 20 min.
Then Abs

GRD-Olly

***Have fun at school Katie Jo... we will miss you. I have a feeling you will still be working out HARD! Keep posting your numbers on the workouts so I have something to shoot for!
Sue

somewhere between 25 and 26 min, and that's with not having run more than a mile since the saratoga lake tri last september...in just 3 weeks of crossfitting....ya'll have yourselves a new recruit. mold me, oh great masters of fitness...

Team Ruthless - Crossfit Virginia
Dino: 19:17:26
Craig: 20:44:00
Jeff: 22:03:00
Steven: 22:07:00
Trevor(9 years old): 26:12:15

Ran 3 miles on Wed in 17:32 and did Michael today instead.

Wife:
30 min elliptical

WOW! The last time I ran 3 miles straight was 7 yrs ago for a PFT (USMC ooohhhrrraaahhh). Of course back then, my time was 19:20 and bw 175. I started CF 3wks ago and feel great.

Today, 25:20 and bw 205. Horrible, but will improve.

Glad I beat the 9 yr old. First time running out doors in a long time. Route was measured by using route ruler. I hope it's accurate. Time 25:29.

18:53 with moderate hills. then chased a bunch of soccer balls for 2 hours.

A. I detest long-distance running.

B. Did this WOD after 1 1/2 hours of stand-up and ground fighting.

C. I detest long-distance running.

Time: 25:40

D. I'm probably just making excuses... but I really do hate running. :)

been sick all week, so just did Monday's WOD this morning:

Monday 050822
Overhead squat 45-45-45-45-45 reps
Front squat 45-45-95-95-95 reps
Back squat 45-45-95-95-115 reps

warmed up with jumprope, pullups and sets of the above squats with a dowel.

WOD-17:00

took today as a rest day since i didn't rest yesterday.

21.36.07 2 minutes fatser than the last time I ran 5K. Breakdown goes a little something like this
Lap 1-6.49
Lap 2-8.10
Lap 3-6.35
Thank you Crossfit.

Jeremy

Executed a 3 round "skills and drills: WoD instead of the 5K run.
- Weighted pull-ups
- Assisted HSPUs.
- Weighted dips.
- Straight-legged deadlift.
- OHS (bar only)
- Additional boxing practice.

Subbed 5k on C2- 21:05

C2 5K
18:59.9

Last 19:08 (8/18/05)
Best 18:48 (6/30/04)
Worst 19:14 (9/6/04)

27:00, not bad after a 4 day bender!

Tried to run more than 1/4 mile for the first time in a long while. MY ITB problems flared up again right after mile 2, and had to walk back to the car. This sucks!!

Mike Donnelly

22:31

5k row... Great workout.

time for the 5k : 24:57

5K = 23:34

Two hours later during a rainshower 120# sandbag carry for 8/10s of a mile in 14:13. Bodyweight down to 115#; too much stress, not enough sleep and food equal a lousy performance. Became a struggle to not drop the bag.

22:40

~ 45 seconds faster than last time:)

Cooled down with 3x cfwu, 15 reps with 20 lb vest

as rx'ed: 28:40

First time doing the 5K outside. Aside from the whole heat issue, I had some trouble getting a steady pace. Started off too fast; first couple 400m splits were under 2:00. Had to finally stop and walk for a minute after 3200m. Ended up walking a little, then running hard, then walking, then running again...over and over until I was done. I was happy with the time, but it was probably one of the ugliest runs ever :)

Few quick notes about my last few days of training. On Wednesday I did stadium bleachers x4 and jogged 400m (quads were DONE after this). Thursday I did Michael, but time was poor. Did REAL back extensions for the first time, but had to keep finding someone to hold my legs. 800m runs were all good times (~4:00 each), and situps were broken into sets of 30, 20.

I used today's run as conditioning for my girls volleyball team (I am the head VB coach @ Berkeley High School). We ran 3.25 miles and I am proud to say that the whole team running single file together made it in just under 30 minutes. It is the beginning of the season. By the end we should do much better.

Second post.

Got together with some folks in the early evening and cranked out another workout, in addition to the 5k from this morning:

Five rounds for time of:
- 45 pound barbell Overhead walking lunges, 50 feet
- 21 Burpees

Let trailing knee gently “kiss” the ground on each lunge.

Total time: 14:05

11 seconds slower than the last time, but did the walking lunges with 45# for all rounds; last time i did the last 2 rounds with no weight. Really happy about performance.

All burpees broken, but managed to do at least 4-5 reps per effort, with several in the 10 - 12 range. Managed 14 or so in the first round unbroken. Had to stop a few times during the lunges as well, holding the bar overhead during the pause, mind you.

i think i wasn't "kissing" the ground with my knees on the last round or two, however. Need to push a bit harder next time.

29:50

after taking a few days off from crossfit this was a good way to ramp up for Kelly tomorrow. Not that great a time. Maybe ok for a 220pounder? :)

oh well.. my time is 5 sec slower than it was back on 10/31/04 when i ran in a REAL 5k (not a treadmill at 1deg)... i suck.

24:27 as rx'd.

I just didn't have it today. Lots of breaks.:(

25.26

tread mill #2 incline

whatever

Did my usual 6.4k route run. Time was 30:11. This 1:17 slower than my last run on this route. Major difference this time is that I did the run in the dark. I live in a rural area with no sidewalks and over half of this run is along a road with no houses or street lights. I'm not saying that this is why my time went up as much as it did but it probably had an influence since I had to watch my step a bit closer.

A 5k run at the same average pace would take 23:35. One of these days I'm going to go to the track and run 5k to see what my time would be.

19:35
C2 rower, AHR 170

BW: 183
24:35 :-(

24:13 late in the day; out of gas.

I did what Brand did.
JK

30:20

Rutman mile sub

sandbag: 150
BW: 185

Time: 15m 40s

Got into a groove, I am going to try this with the same weight and I am pretty sure I can beat 15m.

Did some pull ups afterward. Timed myself doing 50 pull ups. (25,15,5,5) each set was about to failure. time: 3m10s

Made a mistake -

3 mi. trail run, same route as last time

split 15:08/15:48

30:56

Beat my previous time by 1m 13sec.

I had a nice little run of PR's on the 5k there for a while, but I broke it today, in fine fashion. 24:11, approx 1.5 min slower than my personal best. Not sure what the culprit was - morning workout, some work-related stress, who knows. Even took an extra rest day but I just didn't have it. Time for a nice vacation. See you after labor day.

Had some long work days
30min easy run
15out/back
28:31
Feels good to be back on program

Route a little over 5k. 23:49 PR and the entire time I couldn't stop thinking how much I hate running! Afterwards took the dog out for some exercise and ended up running an additional .75 mile. This time I actually felt better. Maybe next time I will take the dog first and then do the WOD and see if I like it better.

27:15
I'm pretty sure my alcohol consumption is not helping my running time. Central Park was beautiful for a run today, though like many on this post, running is not a favorite.

23:20 (pr I think)

21:19

Ran the Lewis Morris park course (5K, very hilly) with Erik: 27:36, about a minute faster than last time.

Erik also showed me how to snatch my new 1.5 pood KB (man, that thing is heavy . . . I have a lot to learn), and showed off by holding a perfect handstand, no wall support, no wavering at all, for about 30 seconds.

I think I ended up runnin 2 miles. I didn't time it because my stopwatch died! Running sucks.

22:50' Nice day for a run.

Riding practice later today.

5 pull ups
10 push ups
15 sit ups
20 squats
20 rounds in 20 mins

bw=205. walk 8 mins for warmup. run to Washington Monument and back (3.5 miles) in 25 mins.

Done on 8/27--27:44. Hammies felt like they were glued down after yesterday's good mornings. Went straight into 8/27 WoD modified for lack of wall ball.

Rollerblade ~ 13K for time of 40'

27:09

45 secs better than last time.

Sunshine finally hitting the HMB coast.

26:45. yuck. only two redeeming facts, better than last 2 times and lots of room for improvement

5K
30:30

Due to travel, this was done a day late.

5K

TIME: 26:27

Did 6.25 miles instead since it falls on my long run day. Took me a long time - 1 hour and 45 minutes. But it was 95 out and I took it really easy.

Away on an Integrated Corrective Exercise course. Did awesome coastal run loop with 0.65Km killer hill at the end.
Length 6.2Km
Time 34.10
Location Austenmere NSW

Ended up rowing the 5k without even knowing the wod. I am on vacation without my computer. Funny thing is, in the hotel gym, the concept 2 rower kept moving accross the room so every 1500M I had to stop and move it back. The first time, it actually split in two and I had to put it back together. Approximate time was 25 mins, excluding recontruction/moving breaks.

3 miles in 22:31

19:32 continuous ups and downs, less than 5k
AVG HR 176, range 173-184

(Leppävaara track clockwise, morning, empty stomach, long night sleep)

Sub'd in QLD Open Full Contact Karate(Kyokushin)Champion ships.
Three fights. Won first two lost final. Shins and hands nice and sore from kicking/puching them (open so no padding)..
Shoulder offically working again, but still building stability.Will do the run when the brusing goes down on my shins

19:49

ran the first mile in 6 min!

I started crossfit about 2.5 months ago.

7/13/2005: 5k (3.2 miles) for time: 23:46
Totally Gassed at the end -- lungs burning.

7/26/2005: 5K for time: 23:32.
Totally gassed again! But 14 seconds faster!

8/26/2005: 5K for time: 22:50.
Gassed, but felt much stronger through this run, and 42 seconds faster!

Take that for what it's worth. :)

-P Bryan Edge-Salois

Hark:
3.27 miles in 39 minutes. (thought 3.26 was 5k)

[This is weird. In Cross Country in high school I started by run-walking the 3 miles and would get like 30 minute times... this morning I ran the entire time and did 3.26 in 39 mins (treadmill 1 degree elevation- supposed to be the same as a track according to FAQ).
That's the suck. I didn't do a warm-up and started at 6mph and my legs freaked out- wasn't as much a cardio workout today as a leg workout... Ugh.]

Rick: 2 miles and took a break (hand was tingling weirdly freaked him out) came back for another .65 miles... (Rick wants to make it clear that he reached 2 miles before me... like anyone cares).

20:45

28:10

3.0 miles 24:22

little more than 5k

27:42

thanks!

29:49

I ran 2.5 miles on 2 hrs sleep. Finished in 21:39, but was struggling.

I need a rest day!

Ran 30 min in Golden Gate Park with my daughter in the jogging stroller. About 3.5 to 4 miles; included some brief stops for baby wrangling.