I would like to make a proposal to Services on my base to build a pullup "station" like the one depicted. Anybody have a good idea what it took to build it? How are the posts anchored? I wish they'd build a obstacle/confidence course, but I'll settle for the pullup bars.

Can't wait for tomorrow!

24:15
20# dumbbells
all sets unbroken

Krista,
Huh? Dumbbells? Normally, squats done in high reps and especially with a 400m run are bodyweight only. No extras needed.
Glad I could jump on early in the postings to report the results of my team's first cross country meet.
I only have 20 runners total (the other two teams brought about 50 and 40 respectively), but we had great results.
First place in 8th grade boys and 7th grade girls. Second and 6th in 8th grade girls and 5th place in 7th grade boys. All of our runners ran their best times so far and no one was the last runner in. We Crossfit twice a week and run the rest of the time. The kids love Fight Gone Bad and, beleive it or not, thrusters. They routinely play around with the medicine balls until I have to chase them off.
1 more tri-meet, then the district finals. I'll keep you all posted, like it or not!
Thanks to the entire CF community, Coach and Lauren in particular for this great program!

Great job, Ron! Looks like you are successfully using crossfit to help the kids acheive their best results. Give them all high fives for us. :)

Laura

Ron,

Great results for the team! The thanks go to you and your team also for being such a vibrant part of the CrossFit community. Let 'em all know they're champs.

14.05. Runs in bare feet on grass track.

14:35

It's been a couple of months since I completed a WOD in under 15 minutes...had to recheck my watch.

POSE technique is working well for my knees. Thanks Eugene wherever you are!

8:42

Ahmik, did the 400s on the PRT course. Try not to beat too bad.

12:58

Bright, clear morning. Cold but almost no wind. Ran outside on the track. Beautiful!

11:33 as prescribed. Definitely felt yesterday's DL's.

10:07

all sets unbroken

30:57 with modification

1 mile @ 7:00 pace
50 squats
1 Mile @ 7:00 pace
50 squats
1 mile @ 7:00 pace
50 squats
400m @ 5:49 pace
50 squats

Then swam 20 laps x 50m
I am trying to train myself to breath on both sides. I think I drank more water than swam.

Subbed 200 jump ropes for each 400m run.

12:26

Hi, I just started my first WoD yesterday with the dead lift + push up routine. I'll be trying this one tonight. My primary motivation is an improved golf swing. I'm a 2 handicap looking for that extra edge to get me to red numbers. I found this web site and it sounds like a good routine for increased strength and flexibility in my core muscles, which I hope will result in a more effortless swing and prevent injury.

I'm kind of worried about building the wrong muscles and/or decreasing flexibility. I'm going to set up a consultation with a trainer at my gym to make sure I'm working on the right muscles. I'm hoping he/she can give me some additional rotational and golf specific exercises that I can add to or substitute into the WoD.

22:48 as prescribed (I've always wanted to say that!). All sets unbroken. Feeling a little slow again today - an effect of the second week of the zone?

Started off the day with Chelsea at 04:30. Will return to today's WOD later, but have been wanting to introduce my part-time crossfit friend to Chelsea for a long time.

Doug = 23 rounds
Alex = 28 rounds (!!)

The full 30 is just around the corner ! I am STOKED!!

14:38 as perscribed.
This was a welcome rest for my hands. I ripped a callus off yesterday by doing all those pull-ups. OH YEAH SUPPOSED TO BE PUSH-UPS! So I am still such a dork.

Sorry, but I just have to tell you about my disrupted WOD this morning. I had just completed the third set of 50 squats when an elderly lady waved me down as I ran past her yard. Long story short, someone had dumped two little puppies in her yard and she didn't know what to do (she can't drive, etc). So my bleeding heart ends up jogging home carrying two puppies inside a cardboard box. Luckily a vet near my house took them and will try to find them a home. Gees am I a pushover or what? Although I will say that carrying two puppies in a box while jogging a 1/4 mile was a nice end to the WOD.

12:21 as RX'd
Then put my platoon through "Army of Tabata":
Tabata sets of: push-ups, crunches, squats and flutter kicks.

David H.,
Crossfitters: Getting fit; saving puppies. What life is all about!

Todays WOD
15:21
A respectable time I think, for someone hovering around 260lbs.
This was done on a treadmill at work. Looking forward to getting out on a track. This part of Canada will have to lose a couple feet of snow and ice first, but I'm sure my running ability is way up.
Steveo

First day back after the knee twist 3&1/2 weeks ago. 22:07 As RXed. I really concentrated on my best form in DL's which remained unbroken. But I needed breaks in the pushups after set 5!! Oh well, I'm back to WOD's again so it's all good.

I've been following CrossFit and Dragondoor for quite a while, but never really gave the WODs a shot, so today I just did it. Now I can say I just finished my first true CrossFit Workout Of The Day! No substitutions, no dividing the load, just the full workout.

And now I feel humbled... 19:15 as prescribed (first time I can ever say that).

13:19

Runs were 460M

Tim

7:31.59

WOD was #2...started the day with a lower body lift. My glutes are REALLY sore.

Sorry, above post was for yesterday!!

13:29 as RXed. This morning I felt yesterday's DL's, but a little Motrin and some biofreeze on the hams and I was good to go. I think the tighter legs actually helped me keep the "CHI Running" form, 'cause I didn't WANT to lift my knees! Knee felt fine on the 1/4's.

DanO

12 minutes

14:32

Hey Ron, great job with the Cross Country kids! I'm so jealous I didn't get to XFit when I was a >>-CC->> kid. Awesome you have to chase 'em off from the med balls!

Hey Don, don't stress about working the "right" muscles. Functional movements is training whole body coordination and integration, not specific isolated muscles. Also, on the flexibility tip, my flexibility has improved significantly since I started CrossFitting.

David, congrats on saving puppies. It's like WOD+2.

Ok, so my workout...
Did the Mike Burgener Warm Up

Ok, so I totally guessed on the 400m part, I basially ran a lap around a city block. I'm really hoping I overguessed it, 'cause I averaged 2:20 laps. Squats as Rxed.

WOD - 18:19

Finished with
Handstand - Facing away from wall: 1 minute
Handstand - Facing the wall and walking side to side: 1 minute
Pullup bar one hand hangs, 10 seconds each hand x 2

Warm-up:
Split jerk - 10 singles w/175#
Snatch - 8 doubles w/125#
500m row (1:42)

Are all the parking spots at CFHQ marked as handicap? Cause that's how my legs feel right now. 1st set of squats had no breaks, the 2nd had one and by the last round, I think I had 4. Time was 12:47.

Hey Don - regarding the golf workout thing. . .

I am not an avid golfer, but I as far as I understand most of the muslces used are in the 'core' (main trunk of the body). Do a search of the message boards here for 'Full Contact Twist' and side to side medicine ball passes.

Other sites you should find information about these exercises are www.dragondoor.com and www.medicineballs.com

And don't worry about working the wrong muscles. If you follow the format here you will get flexible and strong all over. A good place to check out is Lynne's FAQ - link at the top of the 'Friends of Crossfit' column on the right of the main page.

14:11 as Rx'd, used a treadmill.

11:48 as Rx'd

Slowly loosening up my overtight hip flexors and getting my one sided legs into one piece for running. Amazing how much difference head & neck position make in running form too. Did 500m row plus Pullups, Karate Belt Dips, Broomstick Twists & Situps x 3 for warm-up.

13:37 as prescribed, no breaks, runs around my hilly block in the rain

Thanks J Jones. I've been doing some research into rotational drills. The full contact twist sounds great, but it might be difficult to find space to do it at my gym. That might be something to set up at home. I have a good selection of drills to try now. I'm going to try some woodchoppers tonight after my WoD (I'm still sore from yesterday).

Remind me again how far 400m is on the treadmill? 800m? and I increase the incline to 1.5 or to 2?
thanks
McCloud

13:31 as RX'd.

McCloud,
400m is approx. .25 miles. 800m is about .5 miles. 1.5% incline is fine to get you more on your toes.
Bob

12:03

I'm sure it didn't help that they were spraying the infield with some sort of pesticide. I'll probably wake up tomorrow with a third arm or something.

I hope this the right place for an interested lurker to ask a question -- is a CrossFit WoD meant to complement the workouts we're already doing, or replace it, or a little of both? I've noticed that some people seem to be doing big workouts plus the WoD, others apparently the WoD alone. Can anyone offer guidance on how to mix CrossFit with other training?

Love this site, by the way -- I'm planning to try my first WoD after work today if enough of the ice has cleared off my local track.

I knocked the squats down to 25 and added in 10 pushups and I completed the 4 rounds in 18:30.

I forgot to start my stop watch so no time to post. finished with weighted dips and pullups.

Dal,
I do the Wod's when I can and mix them up with Istvan Javorek's complex conditioning workouts. He is along the same lines as Crossfit, high intensity, low rest workouts. Lots of complex movements, DB squat thrusts, jumping lunges, stair runs, pullups, dips and other fun stuff. I recomend Istvan Javorek to anyone and Crossfit too. Here's a taste of one of his Dumbell complexes:

Javorek's Dumbbell Complex I. Exercise:
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Squat Push Press x 6
Dumbbell Bent Over Row x 6
Dumbbell High Pull Snatch x 6
Five exercise x 6 reps = 30 reps/set
Javorek's Dumbbell Complex III, Exercise:
Dumbbell Regular (Supinated) Curls x 6
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch Regular or From Hip x 6
Dumbbell Parallel Press x 6
Dumbbell Bent Over Row x 6
Dumbbell Squat Push Press x 6
Dumbbell Bent Over Kick Back x 6
Dumbbell Squat Upright Row x 6
Dumbbell In Front Of Thighs Special Good Morning x 10
Eight exercises x 6 reps = 48 reps/set. + 1 exercise x 10 reps Total
58 reps/set

Did a few snatch singles this morning: 105x1, 135x1, 135x1. Felt darn nice to throw the 45's overhead.

WOD: 15:50 as Rx'd

Definitely not my best WOD. I was/am very sore from yesterday's DLs. Will be icing and stretching tonight, as I'm hittin an early surf session in San Diego in the a.m. with the "big swell" that's rolling through.

Finished up with 4 sets flat BP, 4 sets incline DBs. Have been trying to supplement some more chest work in during the week due to my girly man pecs.

Have a good weekend all!

Did two rounds in 13:00. Everything was broken up.

17:07
squats 1: 50; 2: 30/20; 3: 30/20; 4: 25/25.

First time straight through a 50 rep set of squats (without walking around).

finished with abreviated crossfit warmup (down?) medicine ball slams and working to standing on my head.

cf warmupx3

16:35
jumprope 2 min each rd.
squats unbroken

14:45
Slow runs, unbroken squats.

Second workout today (Chelsea for 28 rounds at 04:30). Sweet !

12:20
The 400's felt long but they were measured correctly so I guess I'm just tired from the previous workouts. Looking forward to getting some ring work in since it's my first weekend (free time) with them.

I want to learn more about Javorek's complex.

Hadn't done a WOD for the last two days, so needed to get my body working again. Took it easy:

skipped for fifteen minutes
plyo stuff (jumping, hopping, clap push-ups, lunges, throwing)
run 500m

Nice work out, lower back was tight from yesterday's WOD. Broke up last to sets of squads to 30 then 20. I can wait for tomorrows work out.
Finished off with some bench press and dumbell press. 4x

Time: 15:50

I am a longtime fan of Crossfit, but I have finally had enough of the knuckleheads that insist on posting impossible scores and times. Like most reasonable people, I use the posted times and scores as a sort of gauge to see how I am doing. But how can you compare yourself to someone that is obviously not telling the truth? Not to name any names, but today' WOD, for example, cannot be accomplished in less than 8:00. To do it in 7:31.59 would require running 400 yards in 1:00 (a world class accomplishment by itself), with 50 BW squats at say 1 per second for 50 seconds, the WOD could be completed in 7:20. I'm not buying it.

Hey Tony, if those folk want to lie (I don't know or care) then let them do it. It's their loss. Come on mate, don't let OTHER peoples actions effect you mate.

My time:
400 metre run
50 squats
5 sets

12:24 and oh my god did I slog my guts out for it! I'm SO chuffed to have gotten what I think is a decent time. YAHOO!

8:32 (legs are not in very good running condition anymore)
warm up was fran style pull-ups 21-15-9 no breaks
two 1 minute L-sits on rings

Hey Jim W. be home in a week (the 12-18th) have to get together and train some time. And Larry made it out of bootcamp with a thunder bolt and marksmen rating so it sounded like he did great.

URGH! The above should read 4 sets not 5. Sorry.

as Rx'd.
10:47

As requested
13:20
Sore legs : )

16:30. I really thought my quads were going to spasm.

Ok, I'll post a slow time to average out one of the crazy times.
16:40
Squats kill me every time.

11:46 as Rxed

actually when I saw the 7minish times I sort of broke it down similarly and came to the same conclusion.....but truthfully I could care less.
16:04....
barefoot in the Ft.Lauderdale sand....which presents interesting additional challenges.

12:06 as Rxed after doing "Linda"

folks, as ive said before, Matt G is a machine, and we all know machines cannot lie (i guess unless you programmed it, too...). with that in mind, i for one will continue trying to beat his performances and i suggest you do the same bc its good for humans to try to equal machine's performances but not good for humans to try to be machines...thats impossible, duh.

workout-wise, i was still experiencing some soreness from my pulled quad muscle so i kicked light day #2 off w/ some bball ("outside of the school"). i havent really played in months but i beat two other guys who were much more skilled than me twice in 21...go figure. after that i screwed around a bunch in the weight room w/ "glute" squats, broomstick crap, the Coach Sommer pike stretch, this deep squat hip stretch, an upper hamstring stretch thats good for those knee-scrappers out there, wall squats, etc etc. im really trying to start using my glutes and hams while squatting and will actually be taking at least the next week to work on that (maybe a month). everyone talks about getting the movements then adding weight, and ive finally decided its time. form first. so lots of reverse hypers, glute-ham raises, broomstick DL/RDL/FS/BS/OHS/etc for me.

oh yeah, after all that crap, i did some HSC w/ 95# focusing on hip extension to get the weight up and then some push presses focusing on staying on the heels. ediddy out.

Tonyd-

I agree that there are often conspicuous numbers posted here but, having seen some of our athletes in action, I know that many of these numbers are fact. You should be humbled, inspired and amazed to witness the feats of physical prowess here. I recognize the urge to "call bullshit" on people but I warn you that you'd better be damn sure you are correct about it. Our elite athletes are, justly, proud of their performances and will most likely take offense to somebody accusing them of lying. Just because a particular WOD seems impossible to you doesn't mean that some other guy won't spit it out in half your time. It happens to me on a regular basis. Your skepticism is "reasonable" but your accusatory tone is just rude.

-D.

and in case you guys think my performance today is impossible, i, in my humanity, sprained my ankle playing bball...hurts a little but def minor since i kept playing on it...maybe i am a machine after all....

16:00. Runs went from barely-restrained sprint in the first round to 8-minute pace in second round to aggressive stumbling in the final round. Those squats really killed me. I was proud of getting the first set unbroken, but after that I just kept trying to get the first 25 squats unbroken. Succeeded, mostly.

Good workout, since the PFT is next week and this can do nothing but help my run time. Also, its good to get reacquainted with the uniqueness of burning legs. No other muscle group hurts quite the same way as the legs do.

Hey tonyd...

Since you're accusing me of lying, let me say this...piss off. You're welcome to come workout with me anytime...I'll kick your lazy ass.

And tony...why don't you sack up and post a time or result yourself?

Check mine on a consistent basis, you'll see I shine on run and bodyweight oriented activities, but hardly excel on some of the other WODs.

19:22 no breaks. Cold outside, felt slow.

Matt G. is the bomb. This is his cup of tea. Throwing it up we knew he'd catch it.

Tonyd, you'd freak out to come to HQ. Our monsters have to be seen to be believed.

Coach

16:00 flat

Coach (and anyone questioning my time):

I don't personally own a video camera...but since I've been called out, I will do my best to obtain one and submit video footage of me performing this WOD.

And for anyone interested...I live in Memphis, TN. If you're questioning my time(s), please feel free to contact me and come to town. We'll square off at a WOD of your choosing.

And yeah, in case you were wondering...I'm damn pissed off right now.

well I got 14 mins on this one, and that's that.

I did the runs on treadmill speed 5, incline 11. My wife did regular runs and 25 squats per round.

My time=24:46

My Wife=23:37

greetings..(sorry it is so long)i have been doing crossfit for the last few months, i am in the airforce as a cop and have a high ops tempo, will be on the road a lot this year, i strongly belive in crossfit and belive that by doing crossfit,when and if i get sent to the sandbox and it looks like i will ,that doing crossfit will give me the edge i need to come home.and matt g, i have read your times and your posts and you are a true inspiration to me to strive and reach what you have..you see i am 6'6" and weigh close to 300 lbs and i am 45 years old but i can out do some kids i work with and have passed all my p.t. test..yes i know it is the air force but we got some kids that cant walk a city block with out hacking and trying to catch there breath.. i did todays wod in 24:45,so matt g you keep doing what you are doing because i belive strongly in the inspiration that you give this old man..and thanks crossfit for allowing me to be a part of this great community

As prescribed 16'13"96

My first WOD after looking at the site for a month and a half.

As prescribed:

14:51

stupidly i forgot my inhaler and almost quit a couple of times but ended up just slwoing down the run to regulate my breaths.

pretty fun and intense. can't wait till next time i think in a few days i might do this one again jsut to see how much better i do when my throat isn't closing up...haha

I usually don't post here, but Matt G. Coach wasn't calling you out or suggesting you were lying, he said he knew you would "catch" it. Which I took to mean you would do well. The way I read it he was paying you a compliment.
Kurtis

Crossfit W-up x2
17:09 as rx'd. BW=246lbs

And my time was 18:52 and we threw in a rope climb after each round.
Kurtis

About 11 minutes, just got done playing two soccer games too. My lets are gonna be jelly tomorrow!

HQ for a small circuit--racing in pairs of:
I mile bike sprint on level 20, 25 box jumps, 25 dball slams, 25 pull-ups. Then did snatch dowel work and light BB singles. Started the workout with an alley loop carrying a full 5 gallon water jug.

18:07. I was a little disappointed. I was swinging my arms like mad too.

As for Matt G, et al- "The man who says it cannot be done should not interrupt the man who is doing it."
-Brandt

15:28. Please someone tell me it's too fast! This was a flu cough eradicator.

Leanne - 17:40 (under orders to keep her heart rate down for a few months).

14:07 as Rx'd

400 meter runs done on the treadmill.

12:53

I about fell down the basement stairs coming to post my time, my legs are killing me!!

I personally challenge Matt G. or any one else to eat as well in recovery as I am. After last month's CF Journal I think this could be a category. The wife made Baked Salmon last night and Low Country Boil tonight.... Gotta love living on an Island!

Seriously Matt, Coach's endorsement settles it.

Tonyd.- don't jump into the arena w/o a sword; a look at some of the CF video links will open your eyes. I only compete against my own times.

Best,

DanO

First, thanks for all the e-mails about the sore back. Awesome community here.

13:12 as perscribed

Tonyd- What seperates the truly "elite" in all arenas is that they perform seemingly extraordinary feats. Check out the BUD/S training for aspiring Navy SEALs. They are elite, and the things they do and the way they train may seem to many to be "impossible" yet for those who want it bad enough it is attainable.

14:00

Ok, the Hater Nation has had its say...

as for me...
Matt, I'm still gunnin' for ya... I'll be the John Henry to the Matt G. machine.

and at that let me post my slow ass time:
15:33

and I had to sub erging for running (it's pouring out her and i think i have sand in my ...)

as rx'd
10:13

Everyone who posts on this board waits everyday to see Matt G.'s times, so they know how they did. Keep it up

9:08

In the pouring rain.

TimKl, I tried but I couldn't catch you.

Brand X's 400's are around 460. Time for Steve and I today. 14:10
I've seen a guy from Chico do Diane in 4:00, a 215# monster do Helen in 8:00,and a 13 year old who only weighs 85 pounds do Fran with 45#'s in 3:30. I need to see what Kelly, Matt and Josh post so I know more is possible. Don't send a video Matt, come out and visit.

Ditto, what Jeff says, Matt G. I'd much rather see your performance in person so I can shake the hand of a crossfit monster!

All hail the black box that is Crossfit.

I had someone call bullshit on me the other day, half way in jest. I promised them a demo of me doing 20 pushups. Anyone want a video of that? ;)

ps I'm 39, bounce between 150 and 155 and before October '04 I could only do 1 pushup.

I'll back Matt up any day of the week. Most other post-ers too.

It is just hard for some people to believe that this stuff is possible. . . but it is.

subbed 2 min jump rope for runs

13:04

my back is feeling those DLs today, esp when trying to keep good form on the squats.

go mattg. thought while i am at the beach this is a good workout to do on the beach.
11.32 i was happy with that

17:39
Did this one on a hill I use close to home it has about a 4% incline and is 100m long so I ran up and down twice to complete one round then did my squats at the bottom. The hill really made it a killer on the last 2 rounds.
Mark

Had fun with this one today. Smiled the whole way through. Treadmill. No breaks in the squats.

12:55 including treadmill startup time.

-D.

11:24

Well, let's see:
Matt G. - longtime regular CrossFitter, known "Freak of Nature," world class athlete, regular contributor to the forum.
"tonyd" - has never posted a WOD result.

Who do I take seriously?

Certainly not me.

I say that with great assurance.

-D.

16 minutes and change, but I think my "loop" measures out at about 600 yards. Would like to do this one at the local high school track, but the snow hasn't melted.

Re Matt G., I interpreted Coach's remark as a validation. That settles the issue for me. Matt, keep knocking it out of the ball park.

Matt G.

You stated that you were a water polo player for years and you described your build a few weeks ago. I have no doubt that the times you post are real. You are an inspiration to this 41 year computer programmer from Pennsylvania. Keep up the good work.

G. was my inspiration to tackle two workouts in one day yesterday. We have such positive role models here. When I hit the WOD I always ask myself, "what would (G, Everett, Amundson, Moore, Dan John, Coach) be doing right now." I love you guys !

Tell Michael Johnson that a 60-second 400 metre is world-class. I can do it no problem and don't consider myself superfit. I too find Matt G an inspiration.

12:35

Did this one outside in the cold. On the last 400 m run my lungs decided they no longer wanted to be a part of the lunacy.

i have been doing crossfit for the last 2 months and must say that i have been humbled by the experience thus far...i have reviewed the times posted by my "brothers and sisters" and commend you all...my times have been better than average and must say that Matt G seems to be "public enemy" no 1..lol...regardless for my first post my time was: 11:08

9:45
Subbed .75 mile bike for 400 meter run

17:00

Sandy: 12'27"
Darlene 16'30"

we are both hurting from the deadlifts....

400m on treadmill
time=11:05
all unbroken

12:40
200 Jump ropes for run

15:43

12:45
runs outside at the track. I'm happy that my asthma symptoms seem to be less debilitating.

I've been tapering my WOD's and climbing more, I will pick it up hard again later next week after a spring climbing trip.

still feeling sick, so i decided to heat up the germs with 2 wods back-to-back.
followed this one with wod 050305 (results posted on that page).
4 rounds:
run 400m
50 squats
time = 12:50.6
damn it jim, you beat me again!

oh yeah, nice work KristaJ.
unbroken 50-rep sets with added weight is a solid achievement!

14:45
All sets broken
Did 200 rope skips in place of 400m run. Rope skips took 1:30-2:00 minutes depending on how many times I hit my foot and had to reset.
Matt

15:24

12:40

Did this on Saturday, missed yesterday's workout. First 400 was 1:24. But after I did the first 50 squats and started to run on the 2nd round, I actually laughed out loud (for a few seconds). I felt like I was barely moving. It wasn't that I was incredibly tired, but my quads were just locking up. Like so many crossfit workouts, it looks easy on paper, but you don't realize how one exercise affects the other until you actually do it!

18:03

Really feeling all those DL's from yesterday

11:28' Had to use the handrail to get down the stairs from the track afterward. Then later, on to a 4 hr. riding practice session.

We subbed up to 1/2 mile runs and the 50 squats.

Joe, running 3 min per 1/2 miles but got a stitch in his side and walked the last 1/2, time was around 15 min.
John, slow and steady, time was 21 min.

16:10
with a cold.... runs 20 -30 seconds slower than usual.....

Forgot to post this yesterday.

15:57 as Rx'd on the treadmill at the gym. I think I'll be faster when I can get to the track and run it. Lower back started aching on the last couple of rounds.

15.42 as prescribed.
runs at park, 400m guess. possibly a bit longer
my third cross fit workout

Ran 3 miles in about 24 min and then did
4 sets of (200m run + 25 squats) in about 6:30.

Gorgeous day in San Francisco. Ran along the beach path to Fort Point under the southern end of the Golden Gate bridge.

I'm back. 10:22.

Ran 3 miles with 4 sets of 50 rep squats. Had to walk some because of low back. Which is incredibly tight after yesterday's WOD.

20 min in rounds of 4, 5, 6, and 5 min.

sub'd skipping rope for 2 minutes for running

15:34

14 Min.

12:38 as Rx'd w/treadmill

Posting late.
Time = 14.16

11:20
400m on treadmill

Did the whole workout! Took around 15 minutes. Had to take around a ten second break halfway through each squat set. I'm making great progress, thanks Crossfit!

So, I go without posting for a few days and look what happens!!! As a long time Matt G. supporter/baiter, I can only concur with Lynne. Long time poster with CONSISTANT times in the 5K and other running WOD's or a dude who is a self-described lurker???
Matt, don't let the bastards get you down!
Coach comes out and gives you props and the rest of the board falls out with the mad CF love!! You gotta feel pretty good by now.
Saw his times on Sat's WOD after being pissed off. All I can say now is: Stay out of his way!!

As for me, had to row last night as the gym was a zoo and I didn't like the animals!
A very believable 17:35.
Side note: ran the CC team through this yesterday. First finishers came in at 11:30 and 12:00. Tony D, if you're not to ashamed to read the comments after all this; my kids I coach are 12 and 13 years old and they flammed my time and that of about 70% of the others on the board!! I was the one timing them so I know it was real!!

I'm with Ron: 17:40

2 minute averages each run (although I cranked it up with each succeeding round I was faster .. . 1:48 on the last one). 50 squats took about 90 seconds each time. I literally did the squats on treadmill deck (thereby holding possession of the machine).

13:36
1st set unbroken, 2-4 broken on squats.
Breakfast came up at end of 4th 400. nasty!!

10:49 - 28 degrees with 15 mph wind = watering eyes, running nose and wheezing/coughing - I'll be glad when summer arrives.

Happy with the first run at 1:24...not so happy with the last at slightly over 2 minutes. Squats strong and consistent, but when I found I could move at near tabata speed the final 25 reps of the last round I realized I should have been pushing a little harder all along.

As a point of interest, I was doing rep 24 of round three's squats at the 7:31 mark. Matt G, if your travels take you into the Wisconsin area it would be great to meet you. I'd also be more than happy to do a WOD, but you'll need to give me a head start for a challenging race!