Had a feeling this would be today.

27:57. Ouch.

Did it in 20:58. Followed that up with some situps and worked on technique in the snatch along with about 10 minutes of heavy bag work at the end.

16:00

Very tired legs...

15:16 Woke up late, jumped out of bed and hit the start button on my watch as I went out the door. 400s felt good and I tried to focus on driving through the heels on the squats which burned more.

Shoveling Rules!
http://bootcampfitnesskc.com/shoveling.htm

Are these bodyweight squats or back squats or front squats - how much weight?

Andy, they are bodyweight squats.

Wow, my fourth time for W.O.D and I did the whole thing in around 20-25 min. (didn't properly time) I am hot, sweaty, and remember every cigarette I ever smoked, but I feel awesome thanks Crossfit!

21:21

15:21!!!

These series of 400 meters have to be the fastest I've run to date...I checked the stopwatch after the first 400 and I swear it read 1:17. No breaks on any of the squats; I worked them at an even deliberate pace with a full lock at the top and well under parallel at the bottom.

I was dreading this WOD when I saw it last night. Maybe the two hours of extra sleep I got made the difference.

19:29.2

Subst 500m C2 for 400m run. ~7" slower/rd than previous similiar effort 02/02.

18:20

First WOD I've completed in a time worth posting!

hakim, I got 21:21 too!

21:07

I just found out our track is a bit longer than I originally thought. The run distance was actually 472m per round. (This makes me feel a little better about my time.)

Complete 5 rounds for time:
Run 400 meters
50 Squats

Total Time=16:03

Pat Tillman- honorary Crossfitter. Give it a little bit extra today, ladies and gentlemen, and give thanks to ALL who serve...

Smokin'...

13:46

Eating beforehand was a bad idea. I lightened my load (Ahoy Pukie!) after the 4th set of squats and pushed hard through the 5th round.

Congratulations to all you runners, and Kelly!, jdg and Matt who really nailed this one. Mine was a pokey 23:11, but I was happy to get through the squat sets without breaks.

Time was 19:49.

Opened and closed with a bunch of reverse hypers and glute/ham raises.

Matt G. you are a maniac!Nice work!

OK I screwed the pooch and only did three rounds.
14:30
Thought it was an easy day. I also did yesterdays WOD.
165# Bench
25, 22, 19, 17, 17,
Pull ups
19, 12, 12, 12, 10

Time 21:34
Thought this would be easy. Thought wrong.

20:04

Improvised my own wod today:

Jump Rope 45 sec.
1 Pd KB Swings x 20
JR .45
Box Jumps x 20
JR .45
1 Pd KB Snatch x 10
JR .45
Burpees x 10

Rest 1 minute

KB Swings x 15
rest 30 sec.
Pushups x 20
rest 30 sec.
KB Snatch
rest 30 sec.
Burpees x 10

KB's when used effectively (best form you can muster) will kick you butt!
Fun one!

Kris

17:08 it was really hard to get my legs to stride for the first 100m of each round after squatting. It felt really good to burn like that!
I had completed the Thurday WOD 1 hour prior. used 165# (bw 167)/ pull-ups
7/25
7/20
8/18
6/14
7/15
(35 bench/92pullups) 25min, practice deadlifts,

21:21 - a popular time tonight!

I wasn't going to do this WOD tonight; I treated my unit to a boatload of squats, bootstrappers, striders, lunges, and other fun for PT this afternoon. But I decided, in honor of the men and women who won't ever get to sweat and burn and gasp for breath again, to suck it up and get it done.

Doing yesterday's WOD today and todays later tonight

Bench press bodyweight 225

1/ 15bp 18pu
2/ 12 11
3/ 7 6
4/ 6 5
5/ 6 5

About 15 minutes. Did a Tabata row and wall ball with my new Dynamax 20 pounder!! I am dead

17:45 of HELL. Don't know how its done in 15:00 - Nice Job! I gave her all she had, captain. Thanks for the workouts, Crossfit!

19:45

15:10

Legs = jello.

16:59

as a note though, I marked the distances roughly using a campus map, so I assume that I did something in the range of 350m as opposed to 400, and I'm having stiff adducters and shins, so I didn't go low on the squats...maybe 2/3?

overall, I've been doing crossfit on and off for the past 6 months, and am finally trying to be consistent. Did the past 3 day cycle without skipping a workout (sad that it's a new record. this is my first post, btw

gene and paresh
13:18

My runs were 400 yards rather than meters 14:31. Did thurs wod a few hours prior,
bwt 150 BP,s 17-11-9-7-7
Pu's 28-20-17-18-17. Was disappointed in the fall off in the BP, took 2 minutes rest between each round.

15 min

17:12. Eighty seven degrees in my home gym. I'm still sweating an hour later.

I cheated. I only accomplished three rounds, not the entire five.

19:34

I modified the workout a bit by adding some pullups:

1/4 mile run
50 airsquats
12 pullups

5 rounds
time: 29:30

Second CrossFit W/O for me -- I'm a convert.
13.08 time - through up on the fourth cycle and when I was finished. I fear what is next to come with the weights.

I can run again!!!! Got the clearance from my physical therapist last week. I think this is the first lower body WOD in a long time that I didn't have to make some sort of modification for. I have the feeling my aerodyne will begin to collect dust for a while.

Time was around 20 minutes (don't know exactly). I tried to ease myself into the running and kept it around speed 5 or 6 with a 3 degree incline. No broken sets on squats.

700 meter run
50 squats
700 meter run
50 Squats
700 meter run
100 squats.
Longer runs...shorter squats.
Time=14:25

All squat sets were broken. Had to walk a bit to stretch my legs back out after the squats. Did go all the way down, though. At the end just shooting for 23 minutes and got it right on the nose, might have been a few hundreths, heh.

23:00