Run, baby, run

As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters–use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.
Thursday 101028
Run 5K
Post time to comments.
Compare to 100728.

Jai at last year’s Halloween party in our “photobooth” set-up (a.k.a. shower/change room). Don’t forget this year’s party is tomorrow night!
All we are saying is give lard a chance / Pigstock 2010
Useful archive of newsletter articles on posture
Is candy evil or just misunderstood?
There is no escape from the cow
Why you shouldn’t train in front of a mirror


  • This is why you should run the 5K:
    And here’s what Brand X has to say about scaling today’s WOD:
    Big Dawgs and Pack:
    as Rx’d
    Run 1-2 miles depending on your ability
    Run 1-2 miles depending on your ability

  • Justin Katz

    Ran 5K this morning on Riverside Park

  • Leslie Becker-RE-POST

    Hey CrossFit NYC! I miss you all so much. I’m out here in Sarasota…85 degrees everyday! Sorry ; )
    Been working out at CrossFit Sarasota…and it made me love the Box even more. CrossFit Sarasota is in a physical therapy office so it is about the size of our front little new warm up space all carpeted. There’s one pull-up bar, two bars for weightlifting and a couple of med balls and abmats. The classes have two people in them. The amazing thing I’ve discovered….it’s still crossfit! I’ve learned some great new stuff here with chains and ropes and despite there only being two or three people, everyone is nice. The CrossFit style is there. I hope you’re enjoying the new Box.
    Also, just in case you’re wondering why we don’t have a new WEBSITE…here’s what happened. We were ready to launch the brand new site and low and behold the hosting company server completely crashed…so our site is out there someone is cyberspace. But don’t worry, our web guy is working on it and hopefully soon the new site which matches the new Box will be up and running.
    I’ll miss you at the Monster Mash…have a blast!
    Leslie B

  • Emily

    @Jeff B
    I was planning on coming in to the 6:30 class but can’t run. Would love to row instead, but that aggravated my foot last week. Was thinking of one-legged jump rope for 20 min…

  • Lisa

    Slooowww approximate 5K today, legs r sore.

  • Eric

    Forgot running shoes, is rowing 5k an OK alternative?

  • I’d been planning a 31k bike ride for today because it’s my 31st birthday (and I’ve been neglecting my road bike), so I’d like to thank the Crossfit main site for making today’s WOD numerically appealing to my inner math nerd.
    31st Birthday Brick:
    31K bike: 1:26:58
    3:06 minute transition
    3.1 mile run: 35:14
    Total: 2:05:18
    Conveniently, it takes 3.1 minutes to get my bike up 2 flights of stairs and change my shoes.

  • Hari

    I have a theory that when we accumulate a significant number of training-related injuries all at the same time, there is something bigger going on and it’s time to stop and take a look at what that might be.
    I have another theory that people eating clean and sleeping eight to nine hours per night don’t rack up excessive injuries.
    And one more theory: People who are eating crap and not sleeping tend to injure themselves trying to over train to make up for their sense of guilt about their bad habits.
    Try doing everything (sleep, diet, and exercise) at 200 total (out of a possible 300). Then work your way up.
    (90, 90, 20) is much better than (50, 50, 50). It will allow you to get to (90-95, 90-95, 90-95) which is where the best athletes live.

  • Josh Rosenfield

    Interesting article in the NYT about the city’s push to reduce consumption of sugary drinks. Interesting, because they get away from the root problem, and instead concentrate on a defensible way to scare the public, instead of trying to educate the public.
    E-Mail Reveals Dispute Over City’s Antisoda Ad

  • Hari

    By the nanny-state logic of the Bloomberg Administration, if you drink two cans of soda per day, you’ll weigh about 1500 lbs by the time you reach age 65.
    On the other hand, if you already drink 12 ounces of soda a day and are not overweight, you better not stop, or you’ll lose 100 lbs over the next 10 years.

  • chadb

    two laps around the reservoir, just over 5k
    Special thanks to “Ride the Lightning” for getting me through this in quick order.

  • Lisa

    Kate, great birthday workout! I like doing those too. Of course as the years go up at some point I will have to switch from birthday miles to birthday kilometers 😉

  • Billy

    Jones Beach this afternoon, along the boardwalk Field 6 to Field 2 and back.

  • Hari

    Regarding Friday’s WOD:
    Try something different with this WOD: Do it unbroken.
    I don’t mean don’t stop for 20 minutes (though that would be great). Instead just make a decision that once you start a set of 10 of a given exercise, you will not stop until the 10 are done. You can do 10 wall ball shots without stopping. Keep your eye on the ball. No dropping. It’s just 10 reps. Then walk over to GHD (or get down on the ground and do some sort of sit-ups), 10 reps without stopping. Then get up and switch to back extensions or good mornings, 10 reps without stopping. Not even for a second!
    You’ll get through the first round just fine. Sometime after that it will get interesting. If you need to breathe, breathe. But do it between movements. Once you start an exercise don’t stop, period.
    Post rounds, reps, and a summary of the experience to comments.
    (The sub for onse set of 10 reps unbroken is two sets of 5 reps unbroken.)

  • Eric

    Rowed 5k-20:51
    First time I ever did this, seemed like more of a mental game than anything.
    Things got a lot easier after the first 4000 LOL. Thanks to Carlos and Court for the advice.

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