June 18, 2004
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
The last thing you see.
Posted by lauren at June 18, 2004 8:31 PM
Hey! Don't point those things at us, unless you intend to use them!
Richard & Felicia :)
Lower back was very tight during this WOD. Legs started to stiffen up after the 3rd 400.
On the road, nowhere to run to. 35 squats and 25 pushups, 20 minutes, 14 sets plus 10 extra squats to make a total of 500. Has anyone heard of a Matt Furey, and what do we think of him?
"what do we think of him?"
Uhhmm, this is getting a bit cultish for me.
Started the morning with pullups and pistols:
25# TSC pullups - 4x5 with one second at dead hang, one second with bar against throat
25 bodyweight pistols per leg jumping off 4" block into the pistol using a controlled descent. I will be doing many sets of five regular left leg pistols throughout the day.
WOD: 23:55 including the seven 90 seconds breaks - the breaks were definitely the "active rest" variety as the mosquitos were especially thirsty.
Intervals are great! Not bad for a 200# fat-ass.
Instead of sitting around for 90 secs, I jogged another 200 meters around the track and then started the next. The key to intervals is consistency. Pick your training time and then stay within +/- 3 secs. Keep up the awesome WODs crossfit!
One of my friends has referred to Furey at seperate times as a 'fitness prostitute' and a 'tourist.' I found both pretty amusing.
Measured out a quarter mile in my car on a road near the house and sprinted back and forth along this section. It had a shallow valley towards the middle which made for easy starts and hard finishes. I'm guessing my splits were in the 1:30 - 1:40 range. I only focused on timing the breaks and the entrie workout time precisely.
Total time was 23:38.
8*(500m C2, 90"R)
1:39.2 33s 359.1w
1:39.0 33s 360.6w
1:39.6 33s 354.2w
1:43.1 33s 319.3w - broke form with ~150m to go
1:42.2 31s 328.0w
1:42.0 31s 330.1w
1:42.1 32s 328.4w
1:42.7 32s 323.0w
4000m 13:29.5 32.2s 337.8w avg (11.6w more than 2k pb power)
Happy with effort. Power output not as high as last similar effort in 12/03, but rest time much shorter duration, so not completely recovered between intervals.
23:30 - indoor track
splits between 1:30 and 1:40
discovered that my rest was more beneficial if I just lied (sp?) down as opposed to keeping active, i.e., walking.
Matt Furey - I like a lot of the exercises he recommends ... his marketing approach, well ....... we all gotta eat.
8 rounds of:
Run 400 meters
Rest 90 seconds
Total time= 22:43
all others solidly b/w those times
Did these on my C2 rower instead
Total time = 22:29
Thats the last thing you will see, or maybe they are just going to shoot "pukie"?
Great WOD I love the ones with running in them!
This one is getting me ready for my 5K race I have in July!
Thanks for the site and the WODs keep them coming.
"Is that an M-4 or are you just happy to see me?"
Lets hope thats the last thing the bad guys in my neighboorhood see!
Had to do this one inside on the treadmill. Just set it at 12mph (max. speed) and ran the 400m, then hopped off and rested. The runs were all at 1:15...had the treadmill been capable of going faster I could have done so.
I need tomorrow's off day badly. I'm ragged...
1. Image not cool, sorry to offend...i guess you have had to been part of the situation to understand the shot.
2. The weapon platform is a P-90.
3. JohnL gets it, most Operators do.
4. Sometimes the bear eats you. Sometimes you eat the bear.
Laps: 1 – 1:50
2 – 1:44
3 – 1:41
4 – 1:43
5 – 1:44
6 – 1:50
7 – 1:52
8 – 1 :44
Feeling pretty slow compared to some the other rabbits. Felt good during the workout.
Tried to do this after doing Wed.'s WOD. Needless to say, to tough to go all out. Set the treadmill at 7 mph for first split, 7.5 second split, 8 mph for next 2 splits, then dragged my sorry but home to take the kids to Dave & Buster's. Box jumps rock!
20:45. First was a 1:05; did these on the fast, red track of the Naval Academy in Annapolis MD, in about 90 degrees of heat and sweltering humidity.
Metabolic conditioning was the limiting factor, but running form and hamstring weakness were not far behind. Must start running barefoot. Did 2-pood KB swings post-WOD for hamstrings; 5 sets of 5 dead swings on the minute, immediately followed by 5 sets of normal swings on the thirty-second mark. Finished with Janda Sit-ups and Hanging Leg Raises.
This morning was gymnastics class - Handstands, Tumbling, and (for the first time) parallel bars and pommel horse. I kissed the floor when I piked my hips swinging back on the parallel bars.
Oh, yeah - time only includes seven rest intervals.
Ran up at the high school track.
Ranged from 1:36 to 1:46
Then did Bi/Tri supersets and s/u
A little rain up here, but good workout, could breathe better the more sets I did.
Richard - 24:52
Felicia - 32:16
96* 50%Humidity... Come on Texas Summer !
Richard & Felicia :)
Got the first 400m in 1:12.
Nick Fury and all the rest of the SHIELD agents rock. Pitty the fo' who thinks different.
The day's image reminds me of a relevant motto: "don't bother running; you'll just die tired!"
Slowest 400 3 min, fastest 2 min. Total time 29:33
used a treadmill. got weird looks. ;)
My times varied from 1:24 (fastest) to 1:59 (slowest). AFter the first two laps I was gasping.
5 Cleans 145
30 1-arm DB Snatch, alternating arms, 55-pounds
Didn't have time for WOD, so St.Clair and I made up a short one. The snatches got real tough after 20, I was doing some ugly snatches, if you could call them that.
I love this CrossFit stuff.
21:00 flat including rests. The mosquitos were psycho tonight.
Same workout as Pappas since we did it together. Nice little workout if you only have a few minutes.
Jack Ehlers, welcome to Crossfit. Glad you are still checking it out. Don't be shy, post those results, it is a great way to track the amazing progress you will make. This community is friendly. We are family.
Last 3 resting periods were about a minute longer than 90 sec. Total works out to an even 22:22.
Kept rest intervals pretty close to 90 secs, 23:00.
Calves were very tight by the last 4. Wind was in my face on the front stretch which made for very hard finishes. Pukie tried to congratulate me after the hard push to finish #8 in under 1:30...I walked past him and rested alone though.
Don't have a track, so I sub'd running up and down the internal staircase instead. 10 trips is about 1m:20s @ full pace, so it's similar to a 400m run.
Total time: 21:18
23:55 -- best interval 1:36 (#5)
400 meter runs
90 sec rest.
Hot as hell.