10K! or . . .

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW! #10 Mon/Wed @ 7pm, starts July 20
In Manhattan
Elements #64 is SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (1 slot left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

NEXT CFNYC SEMINARS:
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th)
Wednesday 090701
Run 10 K
Post time to comments.
Compare to 090117.

Whenever the main site calls for a 10K run we offer alternative programming here at the Box (not because we don’t believe in running a 10K, but only because we cannot coach a 10K run inside the Box). So if you want to run a 10K (a behavior we strongly encourage, as it is today’s WOD), run it in the great outdoors. But if you’d like to get a workout indoors along with some coaching, come in for a class!
If you’re looking to run outdoors and would like company, please use today’s comments to try to coordinate with other CFNYC members so that you don’t have to run solo.
Staying erect (stop laughing!)
Leucine vs. whey for muscle growth

Flavored cooking oil: easier than it sounds

Vegan vs. carnivore, LOL
Bumbershoot’s Food for Thought food essay contest
Artery-clogging saturated fat carbs
Coconut milk ice cream (recipe)
Happy birthdays to Dianne and Brian Kane!
CAPTION CONTEST! (post to comments)

Responses

  • juan

    ny city chase end of the month
    http://www.citychaseusa.com/events/view/61
    who wants to see some cfnyc teams?

  • Kate

    I love all these running WODs – first Eva, now a 10k. I’m in heaven!
    Special thanks to Annie for teaching me how to do a kipping pullup – couldn’t have gotten through Eva without them!

  • torch

    So I have a weird proposal:
    I want to do this WOD by running from the Manhattan Box to the BK box tomorrow morning. I’ll be in Manhattan around 6:30am, and ready to depart by 6:45. I’ll come up with a way to make it about 10k. If anyone is interested in making this a group run, please let me know or stop on by. If not, I’ll let y’all know how it went.

  • torch

    there is also an alternate CFE with Brian at 6:45 as per the regular schedule

  • kj

    I am definitely in, Juan.
    Of course this comes up on a day when I won’t have time to do it. Oh well, I’ll look forward to making it up on Thursday!

  • Jessica L.

    So, if you can’t run an entire 10K, is it better to run/walk for 10K, or just try to run 5K?

  • Zach SInger

    ummm…..Jessica…most every athlete at the box should be physically capable of running an entire 10k. The limiting factor is more likely to be your head. Remeber, running is mind over matter; if you don’t mind, it don’t matter. Just push through it – your body will be fine. (Unless I’m off here and you’re fighting a legit physical condition preventing you from running long runs – in which case 5k is presumably too much as well).
    Get out there and run as much as you can. Stay mentally focused and strong and run as much as you can and walk only when you absolutely HAVE to. But get the 10k — they Rx enough 5ks on the mainsite, and you’ll have the supreme joy of doing one of those soon enough. Take this chance to step out of your comfort zone and get it done. And be glad they aren’t Rx’ing the 15k again — cause if you think 10k is bad, that is a whole new world of discomfort.

  • Zach Singer

    Had a late night at work and managed to make up the total at the office
    BS: 325 (PR) – I think I could have hit 330…next time.
    SP: 175 (PR) – Went for a 4th at 182.5 for BW – missed, but think I can get at least 176 next time–you just never know when that 1lb tipping point will come into play ;-)
    DL: 435 (PR)
    Total: 935 (PR) – Old total was 880.

  • Anna

    I would totally be down for city chase.

  • http://www.davinacohen.com Davi

    City Chase sounds like a blast. Count me in.

  • Justin K

    Woke uu early this morning
    Ran the whole 10K in 49:54
    I really pushed myself hard.
    I am proud of myself that I was able to do this.

  • torch

    39:42 from Manhattan Box to Brooklyn Box. Map my runs (yeah, yeah, i know) says 6.13 mi. So give or take a couple of minutes…

  • Hari

    Note: No 5:30 PM WOD’s today or tomorrow (run-only day, Rest Day).

  • kj

    Nice work, Justin!
    If anyone wants to tackle the park loop with me tomorrow afternoon, let me know.

  • Sophie

    Does anyone who is not very good at running want to do a 5k? I’m not very fast (best 5k is 27 min) so I don’t want to slow anyone down, but would love to run with some other people. Running a 10k seems basically impossible at this point

  • juan

    Sophie run a 10k you’ll feel so much better afterward. You too Jessica L. It will suck but the feeling of accomplishment when its done, is totally worth it.

  • kj

    I agree with Juan. All running boils down to is putting one foot in front of the other. Your body can handle it. It has endured far worse already.
    The beauty of running is that you can push yourself in the moment if you feel strong, and you can back off if you feel weak. You dictate your pace, but let the WOD dictate the distance.
    I would love to run with anyone who doesn’t think they can do this, but I have to do celebratory things this evening. My offer for tomorrow still stands :)

  • juan

    yeah i cant run this thing for another 2 weeks. Im in for a group run, if anyone wants to wait till then.

  • drew

    Is that the Happy Hands Club from Napoleon Dynamite?

  • Craig_Cinci

    Sophie what time did you want to run? I’m really slow too and despise this WOD. I’d be happy to run it with you. We could go along the water on the east side.

  • Mike

    I’m thinking of running from WFC back to midtown after work today if anyone wants to join, but I’ll meet up if there is a group runnning elsewhere.
    My 5k time is usually around 25min, so I’m not too worried about being slowed down by anyone… I can take care of the slow part myself.

  • Kurt

    Is there any chance of making up Eva tonight?

  • Aaron

    Sophie, Craig, what time are you thinking of doing this? I’m not too fast over long distances and would be happy to run with some other people.

  • Kate

    KJ – I’m up for a run in the park tomorrow, but can’t make it in the evening. Any chance I could convince you to run in the morning instead? Anyone else interested in meeting up tomorrow morning?

  • kj

    I would love to run with you Kate! I have a feeling you’d force me to push myself. Unfortunately, works starts for me at 7am, so unless you are a fan of the 5:30am run, it probably won’t work.

  • Lisa

    Oooh my favourite type of WOD :) Especially as my arms are SORE from Eva yesterday.
    I was planning on doing the loop in Central Park this evening, starting at 6:30pm at the Columbus Circle entrance. It is 5.8 miles so just need to run another 0.3 of the loop to make 10K. It has rolling terrain, Harlem Hill, and plenty of distraction for those who do not enjoy running that far.

  • Sophie

    Craig and Aaron,
    I was thinking around 6:30? Did you guys wanna do the 5k or 10k? Along the east river sounds good.

  • Craig_Cinci

    Sounds good. Might as well do the 10k. It’ll suck & take about an hour, but why not? Can’t get better at something unless you work at it.
    Where do we want to meet? I live at Houston & Suffolk or we could just meet at the track.
    Wanna be in charge of the map Sophie?

  • felix

    Kurt, if possible i would like to make up eva as well (i ran 10k yest morning actually).
    felix

  • sophie

    craig and aaron, what are you emails?

  • Craig_Cinci
  • http://allisonbojarski.tumblr.com Allison Bojarski

    Please note that this weekend we are maintaining a REGULAR SCHEDULE despite the fact that it is a holiday weekend.

  • Josh Rosenfield

    Lisa, depending where you look most places say the loop is 6.1-6.2 miles, so I think that’s fine.
    I *believe* I will be running it tonight around 6:30 but starting from the 90th street entrance on the east side.

  • Msx

    Walk like an Egyptian, Z-health style

  • Kurt

    For those interested in CFE workouts, this is what Martin and I did in the torrential downpour yesterday:
    4 x ~250m, 30 sec rest between each lap
    rest 2 min
    4 x ~250m, 30 sec rest between
    Keep each lap within 3 seconds of each other.
    I kept the intervals within 3 secs of 58 seconds. For added difficulty, both of us ran with our backpacks on, since they would get soaked on the ground. The rain and the weight made it much more intersting, as the terrain made POSE more important and the weight shift changed my POSE form. Good times!
    P.S. Felix, I should be at the 6pm class tonight. If you are available for that class, I look forward to finishing Eva after you!

  • Lisa

    Josh, good to know the distance is at least 10K. You running north from 90th Street? I usually run it counterclockwise so I get to run up Cat Hill.

  • Brian

    Tomorrow is a rest day and although today the WOD calls for a 10K. there is a 2 person 2 mile relay in van courtland park. Each person runs 2 miles.
    the cost is $5 per person and the race starts at 7p. I would like to do this provided i dont have to work the unfortunate thing is i will not know till tomorrow afternoon. i will post this again tomorrow to see who if someone is interested. there are several watering holes near by to go to afterwards also.
    Races traditionally are held every other Thursday over the summer at 7 PM. Runners sign up at the Tortise and Hare statue on Broadway across the street from the Lloyd’s Carrot Cake Bakery.
    Race Schedule for 2009:
    May 21
    June 4
    June 18
    July 2 (2 x 2 mile relay)
    July 16
    July 30
    August 13
    Easy parking is available at the public lot by the golf course. Entrance to lot is off Van Cortlandt South by the northbound entrance to the Deegan. Walk tot the start is around a half mile.
    Cost of each race: $5
    Directions:
    By train – take the #1 train to 242nd Street, and walk about a third of a mile north on Broadway to the Tortise and Hare statue
    By car – get off at the Van Cortlandt South exit off the Deegan (87), and turn west (right) on to Van Cortlandt South Street. Follow this one block to Broadway, and turn north (right), and drive about 1/2 mile to the Tortise and Hare statue. Parking is not always easy to find. Make sure to provide extra time for finding a parking space.

  • Josh Rosenfield

    I guess so. I don’t generally run, I much prefer my road bike, but I figure I’ll give this a try. I usually go counter clockwise because going down those turns by the hockey rinks is a lot of fun.

  • Sophie

    For anyone else interested, Craig and I are running the 10k at 7pm, meeting at Houston and Suffolk. Let me know if anyone is interested. I’m not very fast, just an fyi

  • brian

    this mornings CFE was death by 10 yards.
    run 10 yards the first minute, 20 yards the second, 30 yards the 3rd minute, etc.
    We did it in the box and had to turn around every 10 yards which added the difficulty level.
    awesome work Deann, Kate and Chris
    Anthony rocked the C2 rower with 25 rounds, he did 20 meters/ minute.

  • kj

    All I will say is this, Sophie. Speed does not make you a runner. Getting out there and running, however, does :)
    Good luck!

  • Aaron

    This is going to be great. My email: aaronDOTallonATgmailDOTcom. I will see you guys there at 7pm.

  • Sara

    Did Eva: 59:21, 1.5 pood
    worst wod I’ve yet experienced. I’m going to attempt the 5k tomorrow. Kj, what time and where are you running?

  • Sara

    Sorry, I’m going to attempt the 10k tomorrow… Although 5k sounds a lot better;)

  • Sophie

    Thanks KJ, I hope I survive, I’ve never done a 10k

  • kj

    Sara, I was hoping to run the park loop from West 96th Street any time after 5:30 tomorrow. I’m moving on Friday, so it will be the last time that Central Park is literally right outside my door.
    However, if the time works, but not the location, feel free to suggest something else. Unfortunately, I am under contractual obligation to sit at this desk between 7 and 5.
    I’m pumped to hear about how you all rock this tonight.
    (Levi – Have I convinced you to run even 1k yet? I have additional enthusiasm that I can muster if you’re getting close!!)

  • Mike

    Levi,
    I will say that I do not approve of 5,000 single unders as a sub for todays running… get out there and do it like the rest of us who suck at running!
    This should be interesting later. I think a 3.5 mile race is the longest I’ve ever run in my life up to this point.
    However, for motivation I did acheive a decisive LSA victory during lunch at the Amish Market consisting of lamb stew, stuffed flounder, and curried chicken alongside some veggies and stuff from the hot food bar. It was delicious.

  • Levi

    5,000 single unders is just ridiculous. I could never do that. I’m going to sub 15,000 cartwheels instead.

  • kj

    Levi, throw in one back handspring for good measure, and there’s a slight possibility I won’t give you crap about skipping this.

  • Kim

    Ran this on treadmill this morning
    58 min. felt terrible, but glad its done.
    Music helps a ton.

  • torch

    For anyone who did or is doing their first 10k today, congrats! The only way to get rid of that running phobia is to go out and do it… or at least resign yourself to the idea that it’s going to happen…
    Maybe it’s spending some, um, formative years on my high school cross country and track team talking here but running is hot… chew on that.
    that is all.

  • ad

    did the 10k clockwise in central park 45:30 a pr even after eva
    thanks Brian CFE and the Ramones

  • Lisa

    Did the loop in Central Park in 48:24. Meh. Best time there ever was 45:10.
    Ran back to the office down Broadway and through the newly-pedestrianized Times Square. The reduced traffic and wider bike lane make it easier to run through there now.

  • Reagan

    56:43
    Black Box (137,137)

  • Alex Bronfman

    48:45
    Just created a map my run account, found out I was 450 m short…bummr.
    just did 1 burpee for every 50m I missed, feeling better.

  • Jessica L.

    I took a couple of walking breaks, but I did it (and ran 4 miles…very slowly… before I stopped to walk at all). 71:20.

  • Kent B

    42:46 25 laps of track in East River Park

  • Kelly

    43:51

  • Adam

    no one is allowed to say they are slow
    great times everyone

  • Craig_Cinci

    1:02:10 – ran along the east side.
    Paced w/ Sophie who finished her first 10K! Nice job tonight.

  • Mike

    56:01
    Chambers st up the west side hwy to 59th, then east & south on whatever streets minimized the need to stop for traffic on the way back to 37th & 6th. And no broadway, since that would’ve cut the distance short. That hill on 59th between 11th & 10th really sucked.
    I did accomplish my 2 main goals of 1) finishing and 2) not stopping to walk. Would’ve been nice to finish under 50, but maybe next time.
    Q2 (53,46)
    Q3 (1,1)

  • Sophie

    Did my first 10k with Craig and Aaron, I totally slowed them down, SORRY! Finished in 62 min. It was absolutely awful! I wont be able to walk tomorrow. Thank you so much Craig and Aaron for making me do it, I really appreciate all of your encouragement!

  • Kelly

    good job sophie!!!

  • Josh Rosenfield

    Who’s got my cortisone shot?

  • kj

    YAY SOPHIE, JESSICA L, KIM & ANYONE ELSE WHO DID WHAT THEY THOUGHT THEY COULDN’T!
    Okay, no more caps lock. I normally abhor all caps, but I sincerely think this occasion called for it :)

  • Josh Ruz

    I ended up running around the south tip of Manhattan (~ from the East river sea port to ~ 34th St. on the west side). According to the Run Free app I clocked in at 55:35 for 6.36 miles.
    I’m not sure how accurate it is, but it’s cool to be able to just run and have it keep track as you go.
    Makes me want to run a 5K just wandering aimlessly throughout the city.

  • juan

    Took a rest day
    day 9 of rehab deads
    135×25
    145×25
    145×25

  • juan

    Congrats jessica L and sophie.
    See I told ya.

  • Aaron

    Sophie, it was a lot of fun and awesome to see you push through and finish…nothing to be sorry about.

  • http://gpowered.net Tim

    47:23 counterclockwise central park outerloop starting/finishing at 72nd/CP west
    Still going through elements but I’d be down for City Chase (been doing WOD’s for about 2 months now)

  • Kurt

    Sissy Test, scaled to Weakling test:
    15 descending ladder of burpees, mixed with 15 ascending ladder of 1.5 pood swings
    16:45

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