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THURSDAY 090903

Run 5 K

Post time to comments.

Compare to 090720

CFBK Strength Preference: CF Football
3 rounds for time:

Sprint 40 yards
21 Kettlebell Swings 2 pood
7 Burpee Pull Ups

Post times to comments.

[Insert prerequisite high horse remarks about running, etc.] But seriously, it's been nice lately. Good thing to go try. We'll of course provide alternatives. Also, I'm going to be doing a CFE alternative following BK lunch if anybody's interested.

A word about progress in the gym. CrossFit is highly intense and requires a lot of power, strength, and practice. A lot of the movements do not come overnight. We all have strengths and weaknesses we have to develop. That is one of the cool things about us following the Main Page. There is a standard -- and not an easy one -- we have to pursue. It takes a while to be able to do every WOD as Rx'D! And even when you get there, you'll still have your goats.

It's easy to get absorbed in our little community and get blown away by the caliber of athletes we have. It's also easy to get down about being the middle of the pack or, sometimes, lower. IF YOU ARE THE MIDDLE OF THE PACK IN A CROSSFIT GYM IT IS LIKE BEING A C STUDENT AT HARVARD!!! It does not make you are ho-hum in the real world! I remember that a lot of the best athletes at BK were nowhere close to where they are right now a year ago. And NONE of you would recognize me 2 years ago when I started. Keep plugging away, keep your chin up, and good things are going to happen!!!

IMG_0161.JPG
Raul in motion...

1073 Comments

Taking a break from studying here, but i just watched the power elizabeth video, and Torch you shouldve made a video and submitted your time cuz you smoked the guy in that vid by like a whole minute. Just a random thought mid studying delusion.

5 K
27 minutes
done and done

3-2-2-1 fighter pull-ups
20-10-10-10 push-ups
29:45 5K with 4 rests

I have a crazy idea:

How about I sub rowing for running? I had this thought that if I spent a week or two building up my strength on all of our favorite medieval torture device, I'd come back hauling ass on my runs, as I'm already starting to notice some subtle changes in my stride (more power from my hamstrings) since rowing on my last three Met-Cons.

Any comments, caveats, and/or suggestions on this would be greatly appreciated!

R

rachel, it used to be Rx'D as run or row 5k. feel free to row!

Did the BBB / park loop (4x)

25:07 - not a PR but better than the last couple times. Thanks to Guy who drove me to maintain a good pace for the first half.

Also did some shoulder press beforehand
75x5-95x3-115x3

Chris Choi, I had better watch out so you don't start leaving my ass in the dust on the runs -- you are picking up the pace like a madman!

24:17 - not a PR but after the thrusters and squat cleans, I'll take it.

Torch I'm interested in the CFE after lunch - I wanna be a poser. 2p?

so as it stands for oct 3 mud run

Avery
Guy
Torch
???????

Takers? Also, we are a costume team. We need to come up with a theme. I'm leaning toward Lumberjacks, but of course I would lean that way...

yes, 2pm

I'm taking another group out to play some paintball on Sat Oct 17th. We are heading out to Skirmish in PA (Which is awesome if you havent been or seen). Anyone who is interested, email me at craigrosenbaum at gmail dot com.

I'm having some rare downtime at the office, so I did a little research on the Rowing Vs. Running issue, and am now understanding why rowing has been helping me step up my game:

Basically, running rewards people of my build: small and thin, with longer limbs and a relatively light upper body. I don't have very much to carry around or weigh me down, so with proper form, my physique allows for maximum mechanical efficiency.

However, especially now that I've gotten good at pose and squatting with weight has really upped my speed, my old friend running isn't providing me with the same level of exertion as before.

Rowing, on the other hand, is hands-down the most challenging sort of endurance exercise that someone of my build can do, because I can't rely on more girth, weight, or broader shoulders to help me snap back. I have to work my whole posterior kinetic chain twice as hard to make up for how small I am, which builds my strength AND power at an intensity that running can't give me anymore.

This is all just part of my grand plan to specialize in not specializing, then take over the world ;-)

Oh, and OBVIOUSLY I'm doing the mud run.

Lumberjacks is cool, but I'm gunning for pirates ;-)

team 1 for mud run:

Avery
Guy
Rachel
Torch

if we get 4 more before monday, i'll register another team

Look who's talking Rachel, you've made some monster gains in strength.

Elements Class #5 represent.

Yes Rachel, you are beginning to see that strength, no matter what the sport, is critical. Now if we could only get more endurance athletes to get this point. But your observations are correct, and exactly why I can row until the cows come home, but absolutely hate running.

if these is a second team, i'll run -- otherwise i'll drink the beer that they talk about incessantly. (And if anyone ever wants to go up to Harriman to road ride up Bear Mtn & around Seven Lakes Dr lemme know).

2 more people?

I have a mountainous half marathon on Sunday, so I'm not directly leading by example today and am skipping the 5k. I did do a really horrible alternate though that I took off CF Milford's facebook feed.

"Oprah"
5 dead lifts, 315#
10 squat cleans, 155#
15 power snatches, 115#
20 overhead squats, 115#
25 push presses, 115#
30 KB swings, 1.5 pood
35 wall ball, 20#
40 pull ups
45 burpees
50 double unders
run 1 mile

26:31
ouch

oprah seems to be *considerably* worse than a 5K
rough

Wow, oprah is a bitch

Hey !.. Whats this talk about a mud run.. It sounds like a Icelander could want a part of that..
Tell me more...
also- is there anybody around CFBK at 3.30pm ? I want to do oprah

Ari, there's a mud run in Harriman State Park on Oct 3rd. It's a 5k with obstacles and a 90ft mud pit at the end. If you're free on the 3rd, i'll put you down. Another two people and I'll register another team.

I'll be there at 5:30pm, but not 3:30.

YES... Im in for the mud run.
I just signed up for the Game Day on saturday 12th.
Are there many people going to that?

there's a few. i'll check into it tomorrow. so that's two more people needed for the mud run. if even one more sounds off i'll just go ahead and book the team.

I have always hated running and have been avoiding our 5 & 10k runs since i became a member of the BOX. Today however marks the end of my harmful relationship with running. We(running and I) are working together to re-establish a responsible, loving relationship.

Todays run was loose and sloppy but for my first time I didn't care. Hey, I lost my V-Card so whatevs! 23:48 was my time and I intend to squarsh it by X-Mas.

Did some post-5K CFE pose work with Torch and Guy. Learned a lot. Need more.

If anyone would like to work pose(intervals and time trials) a couple times per week in addition to WODs I'd be into partnering up.

All in all a good day. Need meat!

Costumes for the run = Awesome!!!

I'm always willing to look like a jackass so I'll dress up in pretty much whatever you guys come up with....

I really like the portion on the Runamuck FAQ that says some runners duck tape their shoes to their legs so they don't lose them in the mud pit!

I did an untimed 5k plus yesterday at Fort Tilden/Jacob Riis Park. A great place to run if you have the time to ride the A train, plus you can get fish tacos at Rockaway Taco after.

Have to work more today, bah.

DNF

back started to seize up. i blame my poor clean form on elizabeth yesterday. got through one mile. balls

ran around prospect park = 5.44 K: 29:53, by my calculations if i had ran the rx'd 5k i would've ran it in 26:30..so i shaved 2 minutes off my last 5k. tried the pose run, worked awesome till i got tired and i started regressing back to old running ways.

Damn Torch, that one looked like it hurt.

5k down in Florida with my cousin & sister - 22:30 definitely a PR. Felt really good too. I like running at night much better.

yes. and still hurts. hours later.

Hey did my name fall off the list for the mud run? I remember throwing my hat in the first time around...

Can i take a one small pic from your site?
Have a nice day
Joker

nick. you're back on.

Where are you from? Is it a secret? :)
Elcoj

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