Friday, 09 Oct, 2009

Posted by Mandee on October 9, 2009   |   28 Comments

Run 5 K

Post time to comments.

The Effect of Exercise on the Immune System
Rehabilitation Oncology, 2002 by Goodman, Catherine C, Kapasi, Zoher F

28 responses to “Friday, 09 Oct, 2009”

  1. Justin says:

    Almost 2 minutes off my PR, but it was pretty dark this morning.

  2. Courtney Meyers says:


  3. z says:

    22:54. Slow course today for the 6 am class.

  4. Kerri says:

    Katy, Tracey, Christy and I had our own 8:30 class. 🙂
    5k at CC course +1 honk from a dump truck driver on the Parkway- 33:20
    Not a PR, but better than most my times since starting CF. (Not bad considering the binge night last night-pizza, wine, and those DELECTABLE desserts!! Thanks again, Joe!!)

  5. Craig Herr says:

    22:54 (1:36 off my PR)

    Thanks Joe C for pulling me through that run I felt like crap today.

  6. LeshaS says:

    33:50 on four hours of sleep (had to tend to a sick doggie) Then again, this was faster than last time on 8 hours of sleep…

  7. Will Blankenship says:

    I didn’t just puss out on this one today. I got to work almost 2 hours late so now I’m having to work through my lunch break. Yesterdays wod made me sleep like a pile of rocks last night. Went to bed at 9pm and STILL slept late.

  8. Daniel says:

    5k has been on a steady decline since starting xfit last October. 22-23-24-25 and today 26:25. I’ve gotten stronger but slower. I need to change something in my regimine or I’m on course to hit 30′ next October.

  9. Russell says:

    Daniel, judging the efficacy of CrossFit based off of your 5k time requires you to include data from three even more important categories:

    1. Sleep
    2. Diet
    3. Actually following the program as we prescribe

    All of these have been seriously weak for you in the past. I only bring this up because you getting slower after starting CrossFit makes you a rare exception among our members.

    Perhaps the changes you need to make have less to do with what you do in the gym and more to do with what you do at home.

  10. Aaron says:

    Roughly 80 seconds off my PR and that was at a road race almost 2 years ago so it’s been a while since my last 5k TT.
    This felt good, like HTFU good… that is after the wanting to puke feeling went away.

  11. Robb Dempsey says:

    30:31 PR Previous 3 attempts have been 34+

  12. Katherine Berger says:


    2 minutes and a few seconds off PR but it felt icky today and I had two dry-heaving moments thanks to the baby 🙂

    To counter what Daniel posted, when I started CrossFit I was a 5K runner exclusively and typically placed at local events for my age groups. I started CrossFit and knocked minutes off my time within a few months. Even after coming back from a 6 month break, I still ran the CCC in 30 minutes. Within 3 months, I was 5 minutes faster and the ONLY time I ran was when it came up on the main site. To me, that says a lot about what following the WODs, following the schedule (3 on, 1 off), not screwing around with 2 a days or repeating workouts for the hell of it, eating right at least 80% of the time, and getting a solid 9 hours of sleep will do for you.

    Now, that is not to say that some days you might just not hit your PR, but if you are consistently following the program, you should make steady improvements over time.

  13. Daniel says:

    While one person does not a study make, the data doesn’t support those assumptions.

    I’ve been eating Paleo for about 6 months now. I’ve been eating paleo with zone ratios for about 6 weeks.
    Last year my diet sucked, I was fatter and I was weaker.
    My sleep pattern, while not good, hasn’t chaned much in 20 years.

    The only signifigant change is last year I was playing tennis 2-3 times a week and running 2-3 miles, 2-3 times a week. Compare that will a regimine now of Crossfit 6 days a week consisting of very little distance running.

    I’ve joined a tennis team and plan on playing twice a week. If I can find time I want to also add 1, 5k a week. Then reevaluate after 2-3 months.

  14. Katherine Berger says:

    Oh, and to those who came at 8:30, sorry you were alone! I sent out an email about the 8:30 class this week and asked for members to RSVP if they were coming since its fall break. No one said they were coming on Friday, so I assumed no one would be there. Thanks to Tracey for getting everyone started and timing them!

  15. Jake Naumcheff says:

    27:12 PR by 27 seconds, still feels pretty slow…Looks like 2 or 3 Crossfit Endurance WODs spread throughout the week wouldn’t hurt.

  16. Hudson Slater says:

    Good job Aron. Thats an amazing time

  17. Russell says:

    You are the only member we have who has not decreased his or her 5k time. This means that the answer to why this has not happened for you comes from the aspects of your training that are unique to you. It does not mean that for some strange reason CrossFit just doesn’t work for you.

    I’m glad your diet is on track, and that clears up one variable, but the sleep is still probably your biggest issue. Going to bed at 2 in the morning every night is going to catch up with you. Sleep debt is cumulative. Perhaps that is what we are seeing in your times.

    The fact that you ran more frequently before also means you were probably a little specialized, so running less could results in a loss of that specialization, but your fitness, by definition, has improved with the breadth and depth of your other abilities… basically, it’s worth the trade to us.

  18. Aaron says:

    Thanks Hudson!
    Before we started, I heard through the vine you had a fast time too. Maybe there was a little extra motivation to take to top spot on the board 🙂 Now I wonder if it will hold thru the 430 and 530 crew.

  19. klowe says:

    Ran the North Plateau loop 1.2mi on Monte Sano with 20# vest. Trying to get used to the trails for the upcoming trail run. Several things learned.
    1. There are a lot of rocks on the trail
    2. Every rock is slippery
    3. Wearing a vest for a practice run was very stupid
    4. Wearing inov-8 street shoes to run a very rocky trail was very stupid
    5. Continuing to run on an ankle that was just sprained to hell and back….was stupid
    6. I am stupid
    7. Ice is not helping and it continues to swell…which is stupid

  20. tracey says:

    Kevin, That blows very bad!!! It was a slippery day out with the moisture and wet ground.
    This may seem weird, but I have used DMSO on sprains etc. and it has really increased the recovery time. I have used it on my horses, so why not me? You will experience a bizarre oyster taste….Other than that it worked well for me.

    27:30 I was too cautious on down hills and was feeling the chicken marsla/wine/dessert!! Joe Thanks for a fun time and great food:)

  21. Brad says:

    Haven’t got an email but I assume the 530 class is cancelled due to weather?

  22. Katherine Berger says:

    Email just went out…but for those of you who check this more often, the 5:30 class is canceled due to weather. 4:30 is tentatively still on…as long as the weather holds off.

  23. arthur V says:

    Ran 25:30 this morning with the 6am class, that was 3 minutes faster than the last time we ran CC 5k, which was my first Crossfit class. I haven’t done the zone diet all the way yet but I have drastically reduced sugar and bread and have been focusing on meats, and double veggies / fruits, and “worst” of all portion size! As of today, I have lost 12 lbs since first Cross fit class on September 3rd. Pretty sure next 5k I will hit 22!!


  24. Daniel says:

    Yeah. The reason seems to be specific to me. So the solution might also be specific to me. I’m just going to have to experiment with my methods and evaluate my results. I don’t think I can get much slower. My body just tells me I’m not running enough.

  25. James p says:


    Let me chime in and offer 1 other possibility. My 5k time DID improve initially when i started crossfit, but a lingering hip issue stemming from a workout i did last october, has slowed me down from my previous pr. it’s also slowed me down on any of the workouts that involve running. even if my hip feels good, as it did today, i am still a bit cautious with it, so subconsciously I limit myself. Daniel, you’ve been complaining of an ankle issue for the last couple months. it’s either that or your sunglasses weighing you down!


    and russell, that’s a very artsy picture of my ass. thanks!

  26. Robert Montgomery says:

    Back Squats: 5×5 @ 90% of 5rm

    Bench Press: 5×2

    3 hours later:

    AMRAP (rounds) in 15 mins
    5 Reps Locked out overhead – 135#’s Any methon
    10 Reps Push Ups
    15 Good Mornings @ 95#’s

    6 Full rounds complete

  27. Matthew says:

    Row 5k – 19:53
    This is a new PR by a few seconds. Felt like crap when i started but got into a groove towards 1600. Around 3000 i lost all connection with reality but got back on track with about 800 left. Tried to work on splits and breathing. I always feel weird rowing by myself but am happy with a new PR.

  28. Patrick says:

    Row 5k – 22:08 PR by 1 second.