March 10, 2004
Three rounds for time of:
Run 800 meters
Post time to comments.
David Keisler;s weight set has crossed the Atlantic four times. His father purchased the plates while stationed in Morocco in 1961. David picked up the dumbbells in East Berlin in 1978. In forty years these plates have crossed Check Point Charlie, been lifted on three continents, and followed Dave to Iowa, South Carolina, Texas, and California. These are well-traveled weights.
Scientists find that 20-30 minute efforts have greater application to 6 minute events than does 60-90 minute training efforts! http://www.usrowing.org/itemdisplay.asp?id=1134
Posted by lauren at March 10, 2004 8:14 PM
Wow...this was rougher than I thought, but really helps to show me what I need the most work on.
Time: 36:02 (includes 1 minute rest between sets)
My 880's and pullups were really hurting, whereas the rest was all easy...
run more, do more pull-ups
Felt great starting out...but by the last set of pullups, I was getting a little woozy. Found myself making up little rhymes about Pukie. Fortunately none of them came to pass.
28:21 for the workout. Lifted upper body afterwards, and I have to swim later on today.
Harder than I thought it would be. You certainly can see your "regular" push-up and pull-up ability diminish as your oxygen decreases.
Run 800m, 50 Squats, 40 Roman-Chair Sit-ups, 30 Push-ups, 20 100# Assisted Pull-Ups.
no runs, knee hurts to bad.
First-time crossfit workout for me. This site rocks. Look forward to doing more.
Fun session. Arms and back fried from yesterday, they complained loudly during pushups and pullups.
Three rounds for time of:
Run 800 meters
50 Squats (50/50/51)
40 Sit-ups (40/40/41)
30 Push-ups (12,10,8/10,10,10/10,10,11)
20 Pull-ups (7,7,6/7,7,6/10,11)
last set did a +1
Yes a tough one!26.47.I hit the first 8oom to fast and was in oxygen debt for the rest.
Forgot to stop my watch but it was just a bit under 40:00 -- however, I didn't do all the pushups and pullups, decided rather than taking long rests in the middle of the workout, it was more important to do what I could (a couple maximum sets of each with short rests) and move on.
But I think I actually did 20 or so extra squats and situps, I got distracted by unleashed dogs checking me out and lost count...
I am still not allowed to run for another 2 months or so. Subbed 1/2 mile aerodynes for the runs. Seeing I was averaging about 2:30 on each these and know for sure I can't run a 5 minute mile (not yet, anyway :-) ) I should probably adjust the distance when subbing in this manner. Used the 20# vest for the rest of the exercises. Ring push-ups were easier than expected and sit-ups (performed feet flat on ground, unbraced with hands in contact with head, elbows to knees) were harder than expected. Pulling muscles were shot from yesterday; pull-ups broken into sets of 5 after the 1st round. Squats performed slow and deliberate to parallel. Time was 28:07.
Welcome to Crossfit. Good time!
40 minutes on the wall clock. Need to buy a stopwatch.
Let's see... small victories: felt strong through the 800s, found a new groove on the air squats where my hip flexors got more work resulting in more "pop" at the end, and the situps (hands behind head, feet fixed) were a snap. Maybe RCSUs next time.
Still needing work: it took me more time to do the first 20 pullups than it did to run the 800. Backed off on the subsequent two sets with assisted pullups (80# @ bwt: 185) which was a little too easy, but kept me burning on through the sets.
40 minutes, half-sets on pullups, full sets everything else. Did the squats as frog-squats (heels together, toes out) in accordance with a recommendation for beginners I found on Dan John's site...seemed a little less stressful on the knees, better burn in the quads.
31:01; unit PT this afternoon was running and pushups and situps. So, I rowed 1K's instead of running. Pukie was nearby...
Keegan's (10 years old) first crossfit modified:
My time 27:44
No breaks on squats,abs or pushups.
Squats 50,50,50, Situp 40,40,40, Pushups (15,15), (15,10,5), (16,11,3), Pullup, substituted jumping pullups for regular (10,10), (10,5,5), (5,5,5,5,)
Need to improve running and upper body.
I think Roberto Duran once said, "No Mas"
52 minutes. WOW!!! I started Crossfit this week. Unbelievable. I've been searching high and low for a program that will not only assist me in being in top performance, but which is not dull or tedious. Today, my rearend was thoroughly kicked. It took me 52 minutes to finish this. I couldn't believe how tough it was. I'm used to doing 20 pullups here and there, but in combination with the other exercises plus the sprints, I was truly challenged. Thanks for a great workout!!
Crunches instead of situps (due to bad back), pullups on Gravitron. Thought I was going to throw up at the end. Hardest w/o yet.
did someone say tough WOD? oh yeah
all 800m runs a bit under 4:30
push-up (30, 25/5, 15/15)
pull-ups (basically a mess .. this is where i really break down)
29:48. This one was tough! All of the exercises had breaks in them. All pushups were done on pushup bars.
This was also my first Crossfit workout. I found this site from a link on Dragondoor.com. I've been having good strength results with the PTP workout and have been doing my own cardio of running and rucksack marches. I was looking to incorporate a more functional, total body fitness routine with the PTP and this may do the trick. Todays workout was pretty intense although I didn't kill myself on the run intervals or the pullups, only did one set of 10 per round. Did a 24:39 but I didn't take the time to split the pullups into sets to get the full 20.
My upper body was really sore from the last few days. I introduced another guy to crossfit today after SWAT training.
Our time was 33:47
30:59,this one was hard core...I'm getting better in the pull up's...though!
17:30. Felt strong and flew through the WOd today.
30:00 minutes flat.
Yard is still covered with snow so I rowed 800 meters (Averaged 3:30).
Push-ups 30, 30, 30
Pull-ups 10,10, 10
25:50 for two rounds. Body felt dragged out and I almost took a day off, but since Thursday is off I tried. This was a tough one!
Did my runs in around 3:50 each
Squats were 50,25/25 15 sec. rest
Crunches 40/40 unbroken
Pushups 30/30 unbroken
Pullups 10/10, 5/5/5/5.
When I got home my new 16Kg KB had arrived! I was pooped, but messed around with it anyway.
Dang this was my first day doing this. WOW I am so tired. Took in the high 30 minutes.
I thought this would be fun, but it became a battle of determination on the second set of squats, and from there on in it was just pain. I managed 29:20. Week 2 back at crossfit and it's still no easier!