23:15 Rx'd; that's my PR from a few years ago; very hard to break through on the 5km 

22:11 (in DC, had to stop timer at a few red lights)

26:38
up hill and back down. 42 degrees and some wind/rain.

20:09 sub 5R of 5 ringpulls, 10 pushup, 16 lunge, 20 wall balls @9k, 25 KB SDLHP @10k each. Knee still shot. Last few 5ks subbed with walk 6km (10k vest) in about an hour. Wasn't feeling the burn though.

21:18 

5’8” / 162 lb / 20 / M

Rx’d 24:41 on running track

28:16 with a cold. Sleep was not good last night so didn’t push until the final 800m 

3.11 mile run on treadmill

25:46

Biked - 15000m at level 10

남/46/20190227
32:24

28:00, compared to 28:05
this course was flatter, though
Saturday Feb 23, 2019.

28:30 Rx
M / 40 / 176cm / 72kg

25:12 Rx

28:11

Thank you for these great articles. Are there thoughts on what causes the tumor cell to lose its ability to respire normally to begin with? thank you

23'53" RX

21:30

Rx 24:01

19:09

17:35 for 2.8 hilly miles

30:36.54

25:46 with 30lb vest today at the hot chocolate Atlanta 5k male age 44! RX!

30:16. Treadmill.

22:32, did 3.75 miles on station elliptical level 11

5k Row 22:31

26:48 RX
with some hills

Treadmill
29:38

Rx 37:10
Did this outside - lots of ups and downs, had to take about 10 breaks 

19:13

30:30rx

I’m just stepping into the world of CrossFit and trying out the WOD’s at my gym. I’m not the best runner, did 5000m in 36 mins... but overall did 5 miles in 57 mins.

Everyone’s times in here are amazing! One day I’ll get there! :) 

27:35 Assault runner

M/56/6’2”/178
Run 2000, row 3000 due to left knee not liking to run distance
23:01

23 :10 treadmill 

4 miles 38:08

28 mins and still in bits. Need to do more running.

Mainsite WOD was right on schedule!! I had planned a 5k run.

I pushed for a sub 8:00 pace in hopes of hanging on but faltered during mile 3 due to foot traffic and the grade of a hill towards the end of my run.

Still completed in 25:55 which is good in my book. 

Row 5k
20:08

Valentine's day partner WOD with Pat🥰
25 min amrap (finished 7rds plus 85 reps and walking lunges)
15 synchro burpees
80 dubs split however
synchro walking lunges 50ft each
pinch played carries 15/25 50ft each alternate

24:35

First 5K run in 4 years! Happy with the result!

29:58 with a 0.5 incline

25:00 on the dot.  Conversation pace right into a 1k swim test.  

M/32/6'1/215

January 30th I ran a 34:42
Today ran 31:40

46:41 slow, but at least it was 5k this time!
Fiancí© 29:36

31:20 rxd (various terrain, went up and around UNR campus) 

5k in 25:15 on treadmill

33 mins 

Row 5k 21:58

23:44 RX

Scaled to row 2500m 12:18

Not quite 100% but if I didn’t do something, might start sled pushing folks off the roof.  Lol!

Every time I cut carbs (except the veggies), I crash and am weak as a kitten 😤 What the heck??!?  Suspects, any thoughts?

Just finish this wod today on my brand new Concept 2 black model D rower.   28 minutes and proud more practice on a quality machine will improve my time since my other rower was a decent ATS air rower.  Love rowing wods .  Total Body Workout! :  )

21:42 treadmill 

Ran for 20 min around the neighborhood 

I wasn’t feelin the 5k today so I did a mini triathlon instead. 
1.5 mi run
1000meter row
1.5mi bike 

No rest between. It was a good sub. 

26:33 rx on the mill at .5 incline 

did 2/13 WOD, 30 min rest and then 2/14 WOD…
2/13  completed in 18:22, this was tough, but just kept on rollin…

2/14  opted for the 300 cals on Airbike completed in 20:01 with 6.9 miles...

5k ROW - 18:31.0.   31sec improvement over last time

40 years/ first year in trainig/ 5k in 34 minutes whit tactec plate carrie its no bad or not?

34:20 Rx 

17:52 5k on the road.  Tripp Starling, you will not be good at running if you just follow HQ's program, but that doesn't appear to be a goal of theirs.  If you want to get better at running and do HQ's program at the same time, you will have to incorporate more running into your program.    

27:27 today compared to 26:23.  Disappointed that I was a full minute slower.  Trying to incorporate "pose running" method and it hurts.  My calves burn and I had to stop and walk several times.  Also my knees and right hip hurt.  These aren't injuries, I'm just not running distance except when programmed by HQ and my body isn't used to it or the new technique.  Anyone experienced this?

Thank you for all the information thus far!  

24:17 (27sec PR)

25:33

29 minutes outside rx
So muddy! 

5 KM RUN 21:40

Couldn’t get the run in today hopefully tomorrow. 

Subbed:
30mins on the bike moderate pace, & EMOM 20secs as fast as possible.

One hour at climbing gym.
Run 5km. 33:13

25:23, 5K on treadmill. 

22:05 treadmill 

23:00 on treadmill with 0.5 incline

32:50

41.20 not a good runner! 

Run 5K. 21:53

25:38 
Back to the land of ice and snow.
-7 degrees 
43/M/192

27:95

First WOD in five years. Good to be back!

20:48

24:49 when I crossed the 5k mark. Total run covered 5.59k in 27:45. I am getting slower not faster.

I did not run on 1/30 because of weather, opting instead for a 200cal push on my elliptical trainer.

Treadmill 5K 
26:25

Couldn’t bring myself to run today. 
Pike hero workout. Rx 40:40

5,000 meters on Assault air runner (4,500). First time running on an air runner, and it was really hard for me to mentally engage. I don’t usually like running on any treadmill, but I thought I would give it a shot especially since I’m on call and have to leave in case of emergency. The Assault air runner will definitely help you understand pose running method if you pay attention. In the end I just couldn’t mentally hold on and with 500 meters left decided to finish it on the road. Time was over 30 minutes.

happy to see this one, in FLA Disney with kids this week - nice to workout outside for a change

first run in over a year, hips tight after a year of biking and hockey no running

4KM 26:00 minutes

Too wet and rainy to run (wimpy, I know.  10 years ago this would have been a no-brainer run day), so I went with the next best thing:

5-5-5-5-5 deadlift
265-275-275-275-265#

5,000 Metres running at 1.5% incline done in 22:04

29:06 

Swam 750m instead.

Torn meniscus

Run 8k; 50min

I actually did this on Saturday with a 30lb vest! I didn’t time it because it was my first time doing a 5k with a 30lb vest.  I’ve done a 20lb in 24:02.  I was approx 26-27 minutes. Gonna run it again with the vest on Sunday and will have a proper time because it’s the Atlanta hot chocolate 5k male age 44

I actually did this on Saturday with a 30lb vest! I didn’t time it because it was my first time doing a 5k with a 30lb vest.  I’ve done a 20lb in 24:02.  I was approx 26-27 minutes. Gonna run it again with the vest on Sunday and will have a proper time because it’s the Atlanta hot chocolate 5k male age 44

20:17 on treadmill

100 Cal, 12 minutes

23:07 
On treadmill at 0.5 incline 
PR (previous PR was 23:48 in March 2017)

21:53

24min50s.

Subbed 5000m row
25:27
Wiped out on some ice getting out of my truck
last night--so this was a nice leisurely row.
m/48/175

20 min cap. 6 rounds of 100 single unders, 20 alternating leg pistols to 14# medicine ball (for 3 rounds) or 30 forward walking lunges (for 3 rounds), 6 rounds 0:15 second knee tuck hold on parallettes.

00:23:56

M/44/6'2"/185

300 cal assault bike which ended up being 9.1 miles in 23:46...180925 compare to did 9.3 miles in 24:23

Rx 22:33 on the treadmill.

19:38 rx

21.46 

1% incline @ 3mph for 1 min
1% incline @ 6mph for 3 min
1% incline @ 7mph for 1 min
1% incline @ 9.5mph 30 sec
repeat the 7mph:9.5mph for 4 rounds
recover @ 1% incline @ 3mph for 1min
1% incline @ 5mph for 1min
1% incline @ 7mph for 30 sec
3% incline @ 7mph for 30 sec
5% incline @ 7mph for 30 sec
7% incline @ 7mph for 30 sec
9% incline @ 7mph for 30 sec
then reverse the process down to 1% incline before spiking it to 9% at 7mph for 30  sec.  Then drop the incline to 1% and speed to 3mph for 1 min
1% incline @ 5mph for 1 min
1% incline @ 8mph for 3 min
1% incline 7 mph for 1 min
1% incline at 10.5mph for 30 sec
1% incline at 7mph for 1 min
1% incline at 10.5mph for 30 sec
1% incline at 5mph for 1 min
same incline and increase the speed by .5 every 30 sec until reaching 7mph and stay at that incline and pace until 29 minutes.  Reduce the speed to 3mph and walk it in totally 30 minutes and 3.2 miles.

I recently got some minimal sole trail runners and plan to transition into a mid-front foot strike running style. I'm male/6'1"/~195lbs/29 with an athletic background and in decent shape. Any tips for this running form from the community?

What are some thoughts on this workout with an elliptical?

Something seems amiss in the work capacity graph.  The ft*lb/min look like they match the vertical scaling, but the minutes don't line up with the horizontal axis.  I.e. they don't match the WODs at all.  e.g. Nasty girls (11:14) date point should be out near where the Filthy 50 point is.  Filthy 50 (25 min) should be where Monti is, and Monti should be way out to the right (50 min).

Great to see the old "what is fitness" videos, straight from the source.  2 thumbs up.  

Thanks Coach

I really like the comment above about finding a rhythm. There are so many things in sport that have one and once found, even I become a runner. Sorta. Still, the point is important. For me, I'll find twenty minutes of walking lunges or something, cause it's not nice outside here in Maine. Find your rhythm, too.  

Long effort day. This is one of the most commonly programmed workouts in dotcom. If done right, i.e. put the right amount of effort, it is one hell of a workout with just the right amount of suck and the right amount of awesome. When compared to your fastest mile it can be a very meaningful marker of cardiovascular capacity. Start at a pace that feels 8/10 and stay with it or speed up. Most athletes will be able to do this RX. Athletes not used to longer efforts or not used to running can use Option 1.  Find a rhythm, you fucking rock!
.
OPTION 1
For athletes not used to longer efforts (20min+), or not used to running: 
In a 25 minutes window:
Run as far as possible

This type of workout is notorious for having low attendance. This is an opportunity to educate clients on the benefit of this type of session and promote an environment that builds camaraderie. I also have to make sure that I’m fired up to coach this session. I often feel like the days that the athletes skip, might also be the days where the coaches are the least motivated as well.
Here are some thoughts on potential scaling:
I will encourage most athletes to complete the entire distance today. This can be achieved by mixing running and walking, as needed. Newer athletes, or athletes that have little exposure to moderate distance running, will most likely need to scale to a run/walk combination. 
For very new or de-conditioned athletes, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes run for a set time. For example, run/walk at a moderate pace for 15-20 minutes. Another option that I can use is to have athletes run/walk in one direction away from the gym for 10-15 minutes and then attempt to run/walk back to the gym in the same time, or less. 
If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury, a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg could be another option, if the equipment is available. For an athlete with an upper-body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters could be a suitable alternative.

Champions Club Scaling Notes

STIMULUS:
See the compare-to for notes on January 30. This one I want to talk about running technique a bit. See the group stuff for details. Even for us, the weather is too crappy to run (thick ice below 5 inches of snow on sidewalk), so we’ll do AMRAP in 20 minutes of: 1:00 running jump rope, 30 lunges, :15 l-sit.

GROUP:
Not one single person I can think of off the top of my head enjoys when we do running technique with our group. I don’t particularly enjoy coaching it either, but I make myself because it’s really important and it transfers to everything else in CrossFit. When the group is running, you need to be out there looking at the frame they’re creating. I did a post in it a while back (the comments show you how seriously they took it haha).
http://championsclub.squarespace.com/home/2015/12/3/a-framing-visual-running.html
(w/f safe except for the comments)
Use whatever cues you’ve got in your toolbox to stop them from being too far out back or too far in front.

WARMUP: Running warmup, to me, can be broken down into two categories: drills and technique.
Pose drills are the classic hopping/pulling ones that look goofy but really to a lot to help perception. Even if they’re not being done perfectly, they get you warmed up a bit.
Technique means lining them up, having them run, then correcting what you see while they run. This is usually falling demos, blocking, or other partner-assisted running.

KEY MATCHUP: Do I want my people to hate me today or not?

SCALING THIS WELL WILL CAUSE ME TO: Not lose any members (or have them get lost on the run).

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Coming off a rest day could mean you go harder, but only doing it a month ago would be tough to pr. I think. I could be wrong.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Who runs a 5k anyway?

Globo scale: run 3.1 miles/5k. Treadmill at slight incline if using  one to simulate wind resistance.  If no running track or treadmill at your gym, row 5k, assault bike 300 cals (men/women), or aerodyne 350 cals.

Woohoo!