Thursday, 03 Sep, 2009

Posted by Mandee on September 3, 2009   |   44 Comments

Run 5 K

Post time to comments.

44 responses to “Thursday, 03 Sep, 2009”

  1. Craig Herr says:

    21:18 pr

  2. Justin says:


  3. Russell says:

    Craig I think that puts you on the board. The top three run times are all very very close for both men and women on our leader board.

  4. Patrick says:

    Row 5 K : 22:09
    Can’t wait to be able to run again, at least I’m making peace with the C2.

  5. klowe says:

    Awesome time Craig!

    Like we discussed…I need you to pace me so I can finally crack into the 21’s.

    Nice work!

  6. Katherine Berger says:


    PR by nearly 2:30!!!

  7. Mandee Miller says:


  8. Jakub Sikorski says:

    Bench Press 5×3 with 2 minute rest 255-255-255-255-255
    Finished with 2 sets of max reps with no rest 205×10 and 165×10

    I didn’t have any one to help me so I tried to go as heavy as I can without reaching complete failure on the last rep.

    Then 5K done on treadmill 23:30

  9. zora says:

    26.80 I’m getting worse in running I think my body trying get stronger and my upper body is getting use to all thoes training

  10. zora says:

    Good job Katherine

  11. Daniel says:

    I’ve definitly gotten worse at running. 21:50 is my pr on that course and I ran a 26 this afternoon. Russell asked me if I was pregnant. So I picked up a test. Not pregnant. I guess I’m just fuc@&ng slow. Ankle problems have a little to do with it but they are not the whole story.

    My time ruined my day. I’m mad now.

  12. Russell says:


    Not my best, but 20 seconds faster than when I had swine Flu.

  13. Slade White says:

    28:50 – a minute 20 slower then my PR. I was sucking wind today. Sounded like a locomotive coming down the trail. Russell passed me on the hill like a rocket. Looked like he was on a chair lift.

    I’m glad you’re not pregnant, Daniel. Next time…..use protection……for your ankle I mean. 🙂

    Don’t sweat it Zora, slower cross country time for upper body strength is a fair trade.

  14. Garth says:

    Interesting article on ibuprofen use prior to exercise. I know a lot of athletes do this. I have been taking NSAIDs based on my doctor’s recommendation to fight inflamation in my shoulders and Achilles. Some of you may be doing the same.

  15. Will Blankenship says:


    What an embarrassment. I felt good for the first 1/2 mile or so, then my body realized that I was running and said F you running man. Plus, I forgot my ipod. Plus I consumed two cases of Corona and two 5ths of SoCo last week on vacation. Plus my quads are killing me from the thrusters on Tuesday. Plus… ah… who am I kidding. Too many excuses. I’m just a poon. All aboard the Douche Canoe.

  16. Daniel says:

    My nonpregnant ass is going to run it again this afternoon. Now that I know I don’t have a baby to protect I’m going to just kill myself on the course. I hate that I’m sucking lately. I hope this zone challenge gets me on track again.

  17. JeffWomble says:

    23:30 PR. That’s a full 10 minutes faster than my first 5k back in April.

  18. tracey says:

    8:30 a.m. 27:45 (first time running the course) My client cancelled, so i did it again for good measure… 11:30 a.m. 27:27. Very used to running on the road, so its different in every aspect !

  19. Ashley says:

    35:45 and very proud of myself for finishing. Haven’t gone this far at least since the spring if ever!

  20. Russell says:

    Zora – I hope you do get a little slower. Your 5k PR is in the 17 minute range! that’s amazing, but also very specialized, and in order to be that specialized, you must openly and thoroughly suck at other tasks.

    Daniel- Having bad days is completely normal, even expected. It’s part of life. Just keep in mind that your “Bad” days are still huge improvements over how you were when you started CrossFit.

    On your plans to run the 5k again, If running two 5k’s in one day would improve your fitness to a greater degree than running a single 5k, The workout of the day would have read ” run a 5k, and then run another one two or three hours later”

    As it does not, we can assume that this is just going to hinder your recovery, possibly hurt your already stressed ankle, and make you suffer for no other reason than to make you feel like you are punishing yourself for being slower earlier today.

    If you really just want the punishment, try holding your breath for two minutes. At least that way your body will get a break and you can perform better on Saturday. Running it again is just unnecessary.

    Tracey – Read the above. Quality is more important than Quantity. Generally when someone tells me they want to run the 5k twice it means they just didn’t run it fast enough the first time. Suck it up, push hard, collapse on the other side of the finish line, and thinking about running will make you cringe for the rest of the day. That is how you will get the best results.

  21. joe c says:

    22:11 (pr) thanks craig for letting me use your ipod. thought i could have done a little
    bit better.

  22. Craig Herr says:

    Thanks kevin I will be glad to pace you anytime you want to run it! I think the Paleo / Zone diet has helped me feel much better at running at a faster pace. I too was unpaced and think I could push harder (or at least try to ) next time.

    Awesome Joe C!! I knew you would smoke your time from this weekend. Motivation and being pushed by others is the great thing about Cross Fit. I have to credit some of that music to Kevin he loaded my ipod with Cross fit Music

  23. Daniel says:

    Is the gym going to be closed tomorrow?

    I’ve never had a negative effect from 2 workouts a day, … not yet. In fact I think it might have helped a bit when I was doing it regularly. I’ve not been playing tennis lately, I’ve also been missing workouts, and I never run anymore. My business has been busy lately as well, I just moved, and I’ve made some changes in the business. These probably caused added stress. All these things probably contribute to my declining fitness.

    However, I just want to add something more in the day, or maybe just going harder will fix me. However, I feel I am pushing hard though, and I’ve been trying the 1 workout a day for awhile now, and I’ve only gotten worse.

    Diet has been good lately, and my sleep, well, it has has never been good. My lack of sleep has been a constant since I’ve started crossfit. The only thing that has changed is a lack of a second workout and not playing tennis.

    I think I might start playing tennis again this fall, stick with 1 workout a day, but add in a few light runs a week as a second light workout. Something has got to change before I can expect a different results. I’ve got to tweak the formula a bit.

    Any comments?

  24. Katie says:

    27:57 – PR by 1:08!

    I am incredibly happy as I do not enjoy running but continue to get incrementally better since the first 5K. I looked back in my notebook and my first couple of 5K times were in the 35:00 range.

    Maybe the fact that I had to pee like a racehorse helped my time…:)

  25. tracey says:

    Russell, GOT IT ! Im a lil OCD that way. I was a two a day chick for years. Sometimes i like the extra work with all out effort each time. HOWEVER, i appreciate what your saying.
    How am I going to be able to train for Marathons this winter? while doing crossfit?

  26. klowe says:

    22:08 – STILL SUCK in the 22’s!!!

    Today I felt great. It felt like it was going to be a PR (almost was 2 seconds off). But no…….again….

    I’ve always ran these by myself. I really want/need a faster rabbit to chase! Russell, Craig, Robert, Zora??? anyone???….help

  27. klowe says:

    Question for the running kids.

    Would tabata sprint/rest/sprint every day or every other day help my 5K efforts? I’ve seen the science and science says yes….but I don’t want get off the mainsite WODs to just focus on improving running….I want to hit the running work in the AM and continue with the mainsite WODS at lunch. I’m open to any suggestions.

    Running 5K time shows no improvement over the last 5 tries and any WOD with a run always slows me way down. Need help.

  28. Robert Montgomery says:

    225# Back Squats- 100 Reps for time: 36:28.

    First set was 20 reps and then 16 sets of 5. At 65 reps my lower back started cramping really bad, thought I was going to be forced to quit, so I foam rolled it for about 3 mins and it started loosing up which allowed me to continue. I thought I wasn’t too sore from tabata deadlifts yesterday but after my first set of 20 I realized the error of my ways…

  29. Zak says:

    22:18 PR by 10 seconds.

  30. Hudson Slater says:

    21:58 PR by 19 sec

  31. Kerri says:

    32:34 (PR) across the board. I beat my best time by 36 seconds, but that was an AM run on a day that I didn’t have to work. All 5Ks until CF, I ran in the mornings (all the city races), and, not on a CC trail.

    For the other PM runs (5K and 5K time during 10K WOD), this is a PR by 1:44. For a person that loathes running just to be running, this is a personal accomplishment….Yay!

  32. Katherine Berger says:

    Just wanted to say that the women today kicked ass! PRs alllll over the place!! And some great first-time times too! Lauren and Katy but broke the 26:00 mark and I know that Katie and Kerri PRed as well! Krista, Ashley, and Tracey all did awesome for their first time at the CCC! And Amy ran a sub-27! Really great times everyone!!!

  33. Katherine Berger says:

    There is nothing wrong with wanting to be a better runner, or doing two workouts a day. Just do it intelligently and with lots of planning. Ask Christy Bergin how she does it ( she is usually at the lunch class), or check out crossfitendurance.com

  34. Craig Herr says:

    Kevin-ready to pace you anytime just let me know. We can both chase the little ball of hate together.

  35. Larry Lowe says:

    Hotel Treadmill
    5K = 21:35

    That is a pr for me on a treadmill. I have never paced lower then 7 min/mile for three miles. It hurt. The treadmill didn’t let me slow down at all.

    Kevin, check out Crossfit endurance website. I have been following that site. I’m going to start picking up a couple of their workouts every once in a while.

  36. Craig Herr says:

    Larry I can’t wait to watch you compete at the hotel crossfit games!!

  37. Larry Lowe says:

    Event #1 – 10K Treadmill run
    Event #2 – 150 bed jumps for time
    Event #3 – AMRAP – 3 flights of stairs, walking lunges to next stair well, down three flights, sprint back to original stair well
    Event #4 – weighted pushups with luggage on your back (max in 2 minutes)
    Event #5 – AMRAP Luggage rack swimming – lay on stomach on luggage rack and swim your way down the hall and back. count laps in 20 minutes.

    The hotel games will be held at the Courtyard Marriott in Atlanta on a Tuesday evening. I hope you all travel to cheer me on like you did Russell.

  38. Craig Herr says:

    Awesome!! I’m there

  39. Matthew says:

    Ok, so i finally made a profile…after three weeks of trying to put in my username and email i came to the conclusion that im an idiot…..turns out i was right. For three weeks i have been putting in the wrong email address…no wonder i wasn’t getting an email confirmation.

    Would have loved to run today but bc of my knee i had to row the 5k……19:56….it’s twenty one seconds faster than the last time i rowed the 5k.

    Kevin, doing sprint work and interval training WILL help you with speed. So will doing hill work. Once upon a time ( bout 9 years now) i have ran a low 17 min time on this course. It was back in high school. I’ve ran plenty of cross country courses, and let me tell you, this is not an easy course to run at all. My average 5k time in high school was in the mid 16 min range. It has been a while bc of my knee, but running was my life. I always thought it was something easy to be good at bc everyone else just plain hates doing it. If i could be out there i would surely help pace you.

    Great Job to everyone that had a PR today! It’s not an easy course to run.

  40. klowe says:

    Awesome Larry….I’m there.

    Luggage rack swimming….LMAO!

  41. klowe says:

    Found one worth trying.
    “Death by 10m”

    Choose ONE Of The Following Sports:
    Swim, Bike, Run, C2
    10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

  42. Clint says:

    Lots of activity : Elizibeth sub dip station for ring dips 4:18. With about 40 Globo onlookers giving me weird looks.

    Then 1.5 mile max pace held 7:30 pace on tread mill. I know I couldn’t sustain the pace for 5 k but I’m happy. I will gladly sub a slower run for all the other areas I have improved.

  43. James p says:

    22:55 PR, but I think slow for what i’m capable of.

    Great comments. Kevin, i might join you on some supplemental run training. I feel like i run so infrequently that i just don’t know how to guage a good pace or measure my improvements in a meaningful way. please let me know if you want to meet up at the track and try some of those.

    Katherine i think you nailed it. the main page is good programming, but it’s not the gospel. you can do other things but being smart about it is the key. personally I couldn’t do 2 WODs a day without sucking at both and developing some serious overuse injuries. but that’s just me.

  44. Mandy says:

    Over pr by a minute.