Mike feeling the love from Eva. She left him begging for more.
WOD:
Run 10 K
Post time to comments.
Compare to 1/17/2009
Challenge Day 31!
In addition to the above WOD:
Strength Challenge: Deadlift 5×3
Endurance Challenge: 10 rounds, 100m sprint, 30 seconds rest between rounds
Pullup Challenge: 30 dead hang pullups
Quick rant:
Running 10k sucks, particularly if you’re one of us who aren’t the fans of the running. Here’s some sage advice: do it anyway. We’ve had the conversation with a lot of you about how no matter who you are, CrossFit has something for you. If you’re not a runner, this is one of the WODs where you need to pay it forward. If you’re an athlete who’s more skewed toward power, consider that the way you feel about running the 10k is the same way that the people who are more endurance-oriented feel about knocking out the CrossFit Total.
Do it anyway, it will make you a better athlete.
June 30th, 2009 at 9:09 pm
My two cents re: the 10 K ; it will give your body (arms, back shoulders, etc..) a break after the CF Total and Eva. I put my eternal optimist hat on….especially with a pure RUN!
July 1st, 2009 at 5:34 am
Oh this is just peachy!
July 1st, 2009 at 6:01 am
Sweet.. Jen i have Gina coming today.. so if you want to run it here. Feel free.
July 1st, 2009 at 7:03 am
home grown again- my hs is still sore -need to rest that baby this summer – no long runs for me
wod with craig this am:
4 rounds:
800m run
10 pull ups
15 push ups
20 sit ups
25 squats with 50lbs on shoulders ouch
extra credit:
2 sets of 50lb chest press 12 reps
July 1st, 2009 at 7:46 am
Nice picture.. who’s the eye-candy doing the swings?
July 1st, 2009 at 7:49 am
7 miles, Bull-Hill road (appropriately named) Unfortunately, I can’t even walk right now because my knee hurts so much, not good.
July 1st, 2009 at 7:58 am
10K – My adventure started out with Van H.’s, “Running with the Devil”. Felt positive for the first 10 minutes of my run, it must have been that big down hill. The vibe shortly ended when my iphone went flying into a ditch.. I had to run with my broken iphone. This just sucked. I was contemplating ditching the phone in the woods..but thought my husband would be a tad bit pissed off if i did this and couldn’t find it. .. that would be about right for me. Old Hartford is a nasty hilly run. The last leg is completely awful.. but I do recommend the run for those who want to get rock solid. My abs and thighs felt the love for sure.
48:26
July 1st, 2009 at 8:50 am
10K – My adventure began with 1 1/2 miles up hill. The next mile and a half was decent, but somewhere around 3 miles my legs turned to lead. The second half of the run was a combination of feeling totally pissed at Coach, proud for doing this damned run, grateful for cloud cover, and generally slightly insane. Last mile had 2 or 3 lovely blisters working. Got it done, and, since it apparently didn’t kill me, I must, therefore, be stronger.
Being weak is a choice. I am not weak. Slow, but not weak!
1:07
July 1st, 2009 at 9:44 am
Stupid question: Is 10K six miles? Back in the day when I used to run 5-10 miles every single frigging day I found the first 3 were a bitch and after that it just became sorta rote. Of course, I was in my 20s and early 30s so it ought to have been easy. Anyway, I’ll give it a shot.
Did the 800s and one-armed thingie on Tuesday in 24 something. A good workout because it requires balance, though the 800s were a killer.
Cindy, running several miles without an iPod is just a bitch. Sorry to hear you broke your iPhone. I’ve lost my iPod. Don’t tell Tom, he’ll lecture me about how I lose everything! (which I do.)
My food log for today is dedicated to Will “Stop the Carb Madness” Malz, who is convinced I don’t eat enough and am still eating too many carbs. Aside from a couple of ravioli my diet yesterday was pretty damned lite on carbs! I’m even trying to back off the daily banana habit because I guess, according to that crazy-ass zone thing you guys follow, bananas have carbs and are therefore a no-no!!! I remain in the nutrition camp that acknowledges “good” carbs and “bad” carbs. but since you’re both 10 times more fit than me, I’ll folo your advice …
By the way, I know eating less than 1,500 cals per day seems light, but I’m honestly pretty full after every meal. That’s the trick to eating heavy fiber. It takes your body longer to break them down and they don’t enter your system as sugar, so you get a greater sense of fullness. The trick is getting used to thinking of fruits and veggies as real food if you’ve spent years eating “bad” carbs and junk.
Sorry about the stupidly long post. I’ve been absent for several days!
June 30
Brkfst:
Hard-boiled egg: 70
Peach: 60
Dannon yogurt: 140
3 C. coffee: 50
Total Brkfst: 320
Lunch:
Greek salad (mixed greens, tomatoes, olives, cukes & feta cheese) W/vinegarette dressing: 300
Total lunch: 300
Snack:
Lite caramel frappaccino: 100
Small fruit salad: 100
Total snack: 200
Dinner:
2 large cheese ravioli:100
½ sausage: 160
Large spinach salad w/ walnuts & O&V: 150
2 glasses wine: 260
Total dinner: 670
Daily total: 1,490
July 1st, 2009 at 9:57 am
Maybe this i kill me. No lie, I cannot get out of bed.
July 1st, 2009 at 9:57 am
Eileen – 10 kilometers = 6.21371192 miles, to be precise.
July 1st, 2009 at 9:58 am
should have read, maybe this did kill me.
July 1st, 2009 at 11:10 am
Thanks Will! Bailey and Tom are coming tonight to do either Eva or the one-armed thing. I’ll try the 10k at home as I have to taxi Chloe to a friend’s house after work. The lake is a 5.2-mile loop and then my neighborhood is a half mile, so twice around that at the end…..
July 1st, 2009 at 11:55 am
CFWU2x
“Eva”
5 rounds
row 800 (sub run)
KB 36lb
pull up: 1 rd jumppull, 4 rds assisted red band
52:47 no PR there, but that’s okay!
Thanks coach!
July 1st, 2009 at 12:45 pm
OK,
bear in mind I am in the totally remedial (read:severe disability) when it comes to running–
but since I did my first 5k a few weeks back I decided to do it again.
5k:36:10
and I ran the first two miles completely unbroken!WHOOT!!
July 1st, 2009 at 3:52 pm
Joyce –
Rocking time girl! I am so proud of you, rowing all those bitches.. you go girl.
July 1st, 2009 at 3:54 pm
Laine,
Great job with the 5k! Where have you been??? We miss you. I know you are focusing on training for karate.. but we still miss you.
Let me know your schedule in the mornings..we can work with it.
see you soon.
July 1st, 2009 at 5:40 pm
cindy-
I am emailing from work so I can only do it on this site. read my comment from saturday’s bike ride (on your site here, sat) it is a funny story. Next week should be better for me to come there, possibly some eves. I have had sick kids on and off and been doing a lot of cycling. and karate! the xfit has made a huge difference in both cycling and karate. we are going to maine tomm. eve but will be back sunday nite. so I am sure I will see you next week. I miss you too!!Laine
July 1st, 2009 at 6:45 pm
1st day back after a 2-3month hiatus….
CrossFit Total workout
115 -BS
55-SP
145-DL
315=Total
July 2nd, 2009 at 7:18 am
Rocking 1st total Alessandra! Happy to see you back at the Playground!
July 2nd, 2009 at 7:30 am
Great job Laine! two miles unbroken!
Will M- anything wrong with 1/2 banana?
Eileen- you a doing much better with the food. I wonder if it would help if you listed the grams of fat, carbs and protein? Cindy and Will can give you the zone info.
Hard-boiled egg: 70cal 4.5g(f) 1g(c) 6g(p)
etc.
July 2nd, 2009 at 7:38 am
I’m about ready to throw away all my “running” shoes. I’ve been limping since the run yesterday and my knees are in extreme pain. Maybe I’ll save them to paint and do yard work.
July 2nd, 2009 at 8:24 am
10 k = 52:06. Get in the zone and run….love the 10k
July 2nd, 2009 at 9:16 am
Annie – Thanks! I’ll check in with some of the Zone stuff again.
I didn’t run the 10K yesterday because I got home so late after working and bringing Chloe to her friend’s house. How dare life get in the way of Xfit?! I’ll probably do Eva tonight and 10k tomorrow.
Wednesday, July 1:
Brkfst:
Hard-boiled egg: 70
Yogurt: 140
1 C. skim milk: 90
Total Brkfst: 300
Lunch
Small salad w/scoop of tuna salad: 300
Total lunch: 300
Snack
½ C. cherries: 60
Dinner:
Large tossed greens salad W/O&V: 200
Small turkey burger w/slice of cheese: 230
2 glasses wine: 250
Total dinner: 680
Daily Total: 1,340
July 2nd, 2009 at 9:29 am
And for those of you who were anxiously waiting to see how I clocked in… 54:21, though the mid-afternoon thunderstorms. It was cool though, because I managed to look like I was completely drenched from the rain, as opposed to my normal mode of being completely drenched from sweating profusely.
July 2nd, 2009 at 9:34 am
And Eileen – on the carbs thing, what we’re looking to get rid of for you (and everyone else) is the high-glycemic index carbs.
High glycemic foods promote a strong insulin response. What we are trying to do is to get everyone off the insulin / blood sugar roller coaster and to a point where their blood sugar and therefore energy levels are more steady and constant.
Bananas aren’t necessarily evil, in moderation. We would rather see you keep your banana habit and eliminate any refined foods (read: foods made with flour and / or sugar) as a first step. Kill the bread and pasta for starters, and we can talk you through a more detailed approach, including a meal plan (if you so desire) when you are here.
July 2nd, 2009 at 3:26 pm
Thanks Will. That should be pretty easy for me, as I eat few refined foods. I’ll occassionally eat a very small amounts of pasta (usually with large salads) or a single slice of pizza. Last week I had a quarter of a bagel with my breakfast on a couple of mornings. I’ve eliminated TONS of carbs from my diet in the last year and I think rewarding myself with an occassional piece of bagel or a couple of raviolis will keep me sane. As for the ‘nanas, I’ve already started subbing out other fruits in the a.m. but still like one or two during the week.
See you in a bit so I can do Eva. I hear she’s an unrelenting bitch.
July 2nd, 2009 at 7:45 pm
I must add I never did pick up those headphones off the road. Free Playground tee to anyone who finds them on Old Hartford Rd. – they are white and on the left side of the road heading towards town.