Ahhh...right in the wheelhouse.

to any swimmers out there. I have a friend who is an competitve swimmer and is trying out for the national swim team. From there, the best get to try out for the olympics. He is not open to crossfit right now. Any swimmers seeing any improvement in their swimming as a direct result of crossfit i can share with him? Not being a swimmer, he has no incentive to listen to me.
Can't wait to see if I can beat my time from the last time I did posted wod .

I'm a swimmer/water polo player. Yes, my performances (Masters level swimmer, playing on a traveling club polo team) have improved since I started CF...though I would be hard-pressed to draw direct correlations from X exercise/WOD to Y improvement.

I'm a bit confused by your post though...first of all Oly trials are 3 years off, so there's not really any reason to be focusing quite so narrowly right now. What's more, you don't have to be on the national team to qualify for Oly trials.

Sounds more like fear of the unknown on the part of your friend and his/her coach.

Ah, the Gagliardi 1600! This one kicks my a$$ and takes my name like no other (except for evry other CF workout!)

Nice picture today! Coach, walking the walk! Or is that hanging the hang?

inverted hangs are exactly what I have been gtg on.Only sets of five throughout the day. I'll have to try twenty at once. I have gotten 10 at 1 time..Cool to see a pic of it thanks CF..

15:15
Avg HR: 149
Had to pause for some back stretching starting in the 3rd round; I think it's a legacy of doing Sudnay's WOD yesterday.

Today "Cindy" 15 rounds(2 rnd PR) then 30 minutes on the turbo trainer.

My butt is sore from 4 hours in the saddle yesterday but surprisingly the rest of me wasn't sore at all. I was expecting to wake up feeling like i had broken legs.

Who is that a photo off? Is that coach?

Hi all,

This is my first Wod posting, stumbled on crossfit last year did about a month of wods then picked up a few injuries playing rugby. On the mend now and getting fit extra fast due to crossfit.

15:58 - Had to break squats into 2 sets of 25.

Hope to share my results and improvements as the days go on.

Stu.

Beth,

C'mon, shame on you. You should know better, being a CFHQer and all. Of course it's Coach G! (I suppose there's always a chance I could be wrong, so if that's not Coach, I'll do 50 pulls to inverted hangs.)

Awesome sequence, Coach. Nice front lever on the way down, too.

Mike

8:26 as Rx'd
Felt slow and sluggish today. The squats were a nice break from the run.
16 seconds faster than last time.

did a full body circuit in the gym with some of the guys I work with afterwards.

Have been doing Crossfit religiously for the past 6+ weeks, though this is my first post. Fitness capacity, strength and speed have gone through the roof since I started. As a former D-1 collegiate swimmer and Oly Trials qualifier in 2000 (got smoked in the 50 free), I definitely think Crossfit has potential to drastically improve swimming times as a replacement to other dryland routines. Currently talking with my former college coach about how much improvement I've seen -- and he seems to be listening -- though most swimming coaches are notoriously difficult to persuade to change their methods. We'll see. Not sure if any collegiate programs are using Crossfit, though there are some elite coaches out there who are willing to try something new in order give their swimmers the edge (by reputation, it's some of the best ones like those at Auburn, Texas, etc.). For what it's worth...

Did Saturday's Cindy workout beforehand. Did better than last attempt so not a fresh attempt at this WOD.

Did 14:18 using treadmill.

Put in 1:39 for first lap, 1:47 on the final lap. Harder than I thought it would be, although if you push through the first 10 squats while breathing like a steam train, the rest becomes easier as you start to get your breath back!
Second workout later will be wing chun class.

14:34 as prescribed. The last 2 sets of squats were broken. Runs were at 7.7 mph. This is just over 6 mins better than my time in March! Still a bit stiff/sore from Sunday's WOD.

10.31 as prescibed. on my last set, the squats could have been lower. look forward to seeing some of you at the june certification. The brits are coming

18:57
Runs at 8.5 mph
first set of squats unbroken (and it brought tears of pain to my eyes). last 3 set of squats broken.
Very jelly legs!

Hi all,
12:20 as prescribed.
Until later...

Forgot -
Avg heart rate: 156

Lets ess...that was 50m & 400SQTS x 4 right?...12:48
Happy birthday to our daughter Cam... the BIG 30 today!

Decided to knock it off early - will do 5x CFWU later

13:03

Runs on the treadmill in 1:45. Got my first set of 50 unbroken SQ on the first set.

Today I turned in probably my best CF performance yet. 13:06 as Rx'd. It felt so good. There was sweat EVERYwhere.

Brian

Now I'm pissed...did 5 rounds instead of 4: 20:26, oh well got a good workout though.

13:15 as Rx'd.

cfwux3

16:40 I even walked some of the last lap legs were jelly. Walked stadium stairs w/45# bar on shoulders 6 times up and down. Then walked 1 lap w/bar on shoulders. Feel pretty good now.

11:43 as Rx'd.

13:42 as rx'd

kept tread at constant 16kph for runs.....still giving my calf an easy time.

First CF workout....14:14 (also did CF warm-up)

11:18
I was hoping to break 10min but after the 1st step of the 2nd lap it became clear that that was not going to happen. My goal then became not to get lapped by tim's 8:26 time.

17:24
running: sets 1, 2 and 4 at 8 mph; 3 at 7.5 mph
squats: first set unbroken
rested too long b/t rounds; could have pushed thru that. great workout. look forward to comparing next time.

12:37 as prescribed. AH, the humidity of The South; it's back!

17:47

First day back after 2 weeks off.

10:40 as prescribed, Miami is really getting hot now.

Joint mobility

2 1/4 minutes 15# cb mills, 53L/56R
3x10/10 15# cb inward pendulums
50 10# hand switches

WOD - 10:32, 17 second improvement

Left shoulder whining, no higher rep OH squats today. Setted these together:
5x1 115# (bwt) OH squats
5x1 Bar MUs
5x1 Bar hipovers
5x1 double 52# kb cleans from floor, no pre-swing

7:49

Runs were between 60-70s throughout. Squats unbroken and butt to floor.

Todays WOD

5 rds of 400m run
50 squats
18:50
This time was 1:45 slower than my time on May 8. Not sure why. This time was done on a treadmill, last time on a track??? Certainly didnt feel like I was dogging it this time.
Then did 100 push-ups, 200 sit-ups

Will be practicing OHS, Snatch and Cleans, then doing Deads tonight.

Steveo

11:36 - 1:22 faster!

Hard work on running is paying off! Watch out Steadman!

Got my housemate to come along, he ran with me and rested while I squated. An eye opener for him!

What an amazing workout. Felt great! Tried for under fifteen, but couldn't do better than 15:40.

Fun to see if Matt G. gets called out again on this one...

damn JSP..... do you have a running backround? Please say you do

JSP...you're right there with me. If I get called out, you'd better get it too.

Just a Q. 50 Squat at BW right?

well....I suppose I should start posting. Been crossfitting since the first of the year, and have been greatly impressed, inspired and humbled by most your times.

11:43 as rx'd

13:42
did lunges instead of squats

next time this workout comes up i will try to see how much faster my time would be on a track instead of the hills of CO

Did Fran today as a demonstration for some guys here at BUD/S. New PR: 4:18. Get Some...

SteveO,

You posted 5 rounds. You may have done an extra round. As you know, this WOD comes in 4 and 5 round versions.

13:35

About 1:10 faster than 03/04/05. Runs slow, but improving. Squats unbroken.

A nice break for my now-healing hand where that "cleans + pushups" beast tore off a callous - thanks!

Did 5 rounds cuz I felt pretty good, times were 12:03 for the first 4, 15:08 overall. Would have been faster but for the slow-starting stoopid treadmill (gotta find a track to do this kind of WOD on...)

Laters,
Andy M

Craig: 11:58, 1st & 3rd sets treadmill, 32nd & 4th sets VersaClimber... very 'interesting'
Kirby: 12:15, same order

WOD
11:58 outside
wanted under 11 but it was not going happen today.

9:03

This is a 5 second improvement on last time which is not that bad considering that I have bronchitis and have not really slept in 2 days.

Subbed OH squat with 45# bar-they need worked. and worked me over pretty well too. 20: and a smidge

As Rx'd 12:00.

Today was a good one.I was aiming for a sub 10, but I guess I lost concentration. Ran outside and am now paying with a little soreness in my tibialis but nothing serious.

OK...

7:45.79

Splits-
1:51.22
1:53.28
2:00.15
2:01.14

I tacked this on at the end of a plyo/sprint workout at the track. Prior to the WOD I'd done about 20-25 minutes of plyos and 2500m of sprints. This was session #2 for the day.

18:06...what a slug!...was 1:50ish 400's..
does this one work to the advantage of the runner type bodies?.i.e.: all else being equal (even percent bodyfat)... I'd imagine a 5'9'' 160pd guy'd do better than a 5'9'' 200 pder?

The current American studs (Justin Gatlin in the 100, Jeremy Wariner in the 400) are in the 5'-6' / 170lb. range, but there were some pretty big boys running for awhile. Of course in hindsight steroids may have had something to do with that...

I think a lot of it has to do with the idea that many "big" guys have convinced themselves that it's not healthy to run (hard on their joints). Plus there are other events for bigger guys that us little dudes don't really figure into. You don't see many 5'9" 170lb. throwers (after high school).

And there's always the self-preservation factor...when you're little like me, you've got to be able to run from danger ;)

I'm back....
took a little break to nurse some nagging injuries and focus volleyball season and Karate training, we had someone testing for their 4th degree, very big deal in our school. Stretched and focused on hanging from hands, L-sits, handstands and still stretching out hip flexors, and trying to strengthen my hip extensors at the same time.

Even with the break.....

9:55 on todays WOD as Rx'd!!

1:53 seconds faster than the last time, outside on the same track.

Nice time Matt G (as always!). Do you do your other workouts alone or with training partners?

The reason for skeptics on the fastest times on this workout...
there are less than 20 american men that can currently run a 4 minute mile. This of course is with no squats involved and training specific to running a mile.
On this workout running at 4 minute mile pace and doing all of your squats at 1 per second would net you a time of 7:20
the ability to stay close to this pace over 4 continuous rounds is truely amazing and a mark of elite fitness. My hats off to the guys that can do it.

Typically alone Bob. Unfortunately I've yet to come across a Josh E. or Greg A. locally to push me. I need to get back out to Cali...

There are times my work schedule (traveling) isn't very conducive to having a workout partner, I've also managed to drive off a couple of friends who wanted to try working out with me.

This is my first posting. I've been doing CF for a little over a month now and I've seen a lot of improvement in everything from strength to endurance and speed. Last time I did this workout it took me almost half an hour. Today: 21:00.

Still need to work on my breathing and take shorter water breaks after running.

Few adjustments:
800m run
50 squats

19:40

Also Pavel's Force Recon KB Workout:
one arm c&J w/ 32kg KB for 10 min- 56
heavy abs- 5x5
Pull-ups 100 total alternating with front squats (2x24kg KB) reps of 10
Swings 15 per arm.

RLTW

12:03, shooting to break 12:00 and fell short at the end...

14:48, broke squats into 5 sets of 10 with 5 sec rest between each.

Matt,
I just lost my workout partner of 9 mos. because of a change in schedules and WOD wear & tear. He's back to training like a body builder. Every now and then I see him doing barbell swings and double unders, but the pullups & Olympic Lifts got to him.
Bob

Couldn't get out, so subbed 100 turns on the jumprope for each 400. Did squats with "B-squat" stance, so each set was broken into 25 with each stance. Time was 10:50.
Hit heavy bag. 3x2min w/1 min rest

This is my off week. I kinda want to do this though. I wonder if going slow would break the "get some rest freak" rule?

TimM-

I've got a bit of running under my wings. Only ran on a team for one year in High School; had to can it to spend more time fencing. That said, I kept running regularly. I run 25-30 miles per week, including two speed workouts. I've got a typical runners build, at 5'11" and 145 lbs. Plus, because of fencing these bodyweight squats feel pretty comfortable. Just wait until the WOD calls for real lifting; I'm pretty laughable.

Anyways, just felt like clarifying.

P.S.- nice time Matt G.

Warmed up w/singles of C&J up to 205.

Shaved off 22 seconds from my last time with a 12:25. Felt a little stronger on the run, but still feel the worst part of the workout is the beginning of round 3 - legs feel like lead.

Altered the workout slightly for Fran and Tom from Seattle. Figured I'd keep them out of the sun a little. They had their choice of doing a 400m run, 30 double unders, a 500m row or .67 miles on the aerodyne at the beginning of the rounds. They could only do each one once, so they eventually hit all four upon WOD completion. Tom got a 16:53 and Fran came in close behind him with a 17:21. If you two are reading this, it was a great pleasure meeting you and having you over for workouts during your vacation. Thank you, both. Thanks also for the tips on consecutive double-unders.

Four rounds for time of:
Run 400m (1:31/1:37/1:42/1:43)
50 Squats (1:19/1:33/1:33/1:24)
TOTAL TIME=12:21
Did not do this one last time, no reference time.

As Rx'ed in 9:06.
I really wanted to break that 9:00 barrier. I think that if I would have had a continuous 400-meter course as opposed to a 200-meter down-and-back course I could have shaved those 6 seconds off. Next time. Even so, it was a :39 second improvement over last time (although I subbed a .75-mile bike for the 400-meter run for the last one.)

Hi all,
Just realized that I did five rounds, just as we did in early May. I did improve by 1.5 minutes. 14:00 to 12:30. I noticed what I thought were exceptionally fast times and felt a bit inadequate. Okay, I am not too much of a slug.

Lesson learned: read carefuly

12:17

I am very happy with this time. I know it isn't close to some of them, but I am happy with it none the less.

Re: 400m vs. 1 mile and pacing...you'll notice that the current US 400m stud (Jeremy Wariner) isn't running the mile in 4:00 either. You can't make a direct comparison of pacing from the 400 to the mile.

11:49

That's cool... nearly a minute off of the last WOD.
first 400 split 1:38
I'm nursing bad shoulders, I just could'nt go easy doing WOD,so I've just quit all weight for a time. My shoulder wakes me up at night.
on the plus side, my running is improved as I've dropped some upper body muscle. It's hard to watch it fade away...

11:00

runs on treadmill @ 10MPH and 1% incline.
First 2 sets of squats unbroken.

splits:
2:40
2:33
3:00
2:46

11:16

My favorite part of this workout is that, by the end of each run, I'm thinking, "god I hate running 400's, I can't wait to start squatting."

And then, of course, by the end of each set of squats, it's "god I hate squats even more, I can't wait to get back to running."

Still, it's nice that I can convince myself whatever comes next will be easier, even when that isn't actually the case, as it's the only way I can slog all the way through these workouts.

14:52

Almost 1 min better than the last time out.

10:00....2 seconds better than last time. really wanted to break the 10min mark but it wasnt to be

Fantastic improvement Graham...good to see you getting your housemate involved

And good to see the boy wonder back...Steadmania!!!

11:42

I was hoping to get under 11, but I knew after the first lap that wasn't going to happen.

But me, brian_g and one of our friends got hit on by some 13 year olds. :)

Josh,

My hope is that competitive spirit and awe played a bigger role in the skepticism than the bad analogy.

Running 1 minute 400's seperated by 50 squats, even at 1 per second is a VERY, VERY different animal than running a 4 minute mile and then performing 200 squats in 200 seconds.

The run is a rest from the squat; the squat is a rest from the run. The shuffled couplet allows for greater power output than would the same exercises coupled but unshuffled.

Most of our shuffled couplets are rapidly approaching IMPOSSIBLE times for unshuffled but still coupled efforts. This is just another couplet.

This was covered, perhaps poorly, certainly obliquely, in the "Fooling Around with Fran" article a few CFJ's back, but it's an easy thing to prove to yourself and well known to programming wizards.

Hi all,

Lisa did 300m run w/50 squatsx4
Duration 12:30
Until later...

Hi all,

Lisa did 300m run w/50 squatsx4
Duration 12:30
Until later...

13:27

i know we are not supposed to double up on wods but, i missed the 5 min. clean/pushup challenge and wanted a shot at it. So today went like this...
2:30 pm 5 rounds for time of:10 x 135lb clean/15 pushups = 4:25
4:15 pm 4 rounds for time of:run 400 m/50 air squats = 10:48 ( 1 second improvement from last time on fresh legs).

Executed WOD in 27:16.
- Additional HSPU work
- Additional ab work.
- Warm-up of two complete cycles of 4-story stair run.

15:27.2

I got stuck with one of those tredmills that starts at 1mph and takes like 3 hours of holding the "up" button to get it to 10...so my 400m runs were about twice the times they should have been.

10:30

Rd 1: 2:32
Rd 2: 3:11
Rd 3: 3:16
Rd 4: 2:59

Total 11:59:84

Wife:
12:36 - 1:45 on elliptical for each run

First WoD ever.

Spent 15 minutes in the gym. When I walked out, I felt like I'd been there for an hour.

12:32, speed on the treadmill at the end 13.6. Felt it could have been faster, but didn't want to overdo it first time around.

No breaks in the squats... but only just. :)

11:16

Treadmill 400's. Had to slow pace last 200.
1st 100 squats unbroken
Last 2 sets, as few as 5 sometimes b-4 going on.

13:21
Improved from 17 mins.

Modified again : ran 1/2 mile, then 100 squats, then 1/2 mile then last 100.

Time : 10:03

Nearly 100 degrees outside. Too damn hot for WOD....:( Did it anyway....

14:58
last time 16:10

After about a month of being caught in the "tornado of life" I am finally back on track (Got about half the WOD's in but never on the right day).

14:14 as Rx'd

Heading towards the local track when the rain hit hard. Couldn't face the gerbil wheel so I ran in the rain. The first two rounds were refreshing, but my water soaked clothes got a bit cumbersome after that.

Only a 20 second improvement from last time :(

These types of WOD's always bring the immortal words of "Graham the Monkey Boy" to mind:

"Running after squats is funny."

Finally,

Deadlifts 130 kilos supersetted w/pushpress 65 kilos 62 reps of each (2 of each per ~29.5 seconds)Duration 15:00
Average HR 162 bpm
Done for now...

12:43 w/ treadmill at 3%

No broken squat sets, yay!

First Post. Been at this about 3 - 4 weeks in addition to regular tri training. I hope, but can't prove, as of yet, lowered times/increased performance.

I live in Florida, but starting next week will be in Wilmette, Il. just off Lake Mich. Anyone on here from up that way? Looking for potential parks to utilize, etc.

11:11 as RXed
sweet pain.

17:30

First set of squats unbroken.

25 and 25 after that.

12:04 as perscribed + three max sets of knees to elbows.

Coach & Matt G
sorry if my post came of as negative. I am really amazed/impressed with the ability of the guys that can run 4x60-70 sec quarters with 50 seconds of squats as recovery.
I realize the analogy I made was incorrect in that they are 2 different types of workouts I was trying to point why people question the times and also make the point of what an elite performance sub 8min on this workout really is.
For me personally the squats were not rest or recovery from the run or vise versa. I couldn't do 4x400m in 60 w/50 seconds of nose picking for recovery let alone squats.

Afternoon,

WOD, as required, 21:00ish. (Guy at the gym refused to issue a stopwatch so I had to use my phone.) Squats unbroken. I'm sure I could have done better but before I started I decided to slow it down a bit as I've been "diagnosed" with either Lyme disease or ehrlichiosis and I'm not sure what effect intense exercise will have. Plus it's about 90 degrees outside.

Bo

After work
Warmed up with cleans and snatches
then did deads.
5x315
3x405
2x425

Will
Yes I know I did the 5 rd. version, I just prefer it. I need all the running I can get.
Thanks

Steveo

13:40 as rx'd. Ran on a tread, wasted a good 30+ seconds each round while it got up to speed. Ran at 9.1-9.5, felt pretty good.

12:40, treadmill so some delay, but also lots of broken squats, long way to sub 10, but maybe someday.

"I couldn't do 4x400m in 60 w/50 seconds of nose picking for recovery let alone squats." - josh everett

Given how often exercises mentioned in the comments seem to be making their way into WOD's lately, I'm a little worried about where Coach might take this nose picking recovery idea.

15:22

first 2 sets of squats unbroken, then 25 x 2.

opted for the air-conditioned treadmill rather than a steamy outdoor track. temp. was still 90 degrees at 6p in Philly. come on, that's too hot, right?

13:57 as RX'd.

19:10 seconds

Bad - Bad - Bad

My wind wasn't terrible, it was my legs that were shaking during the sprints.

All squats broken - sometimes as few as 5.
Sprint 1 - 10mph
Sprint 2 - 8 mph
Sprint 3 - 7.7 mph
Sprint 4 - 7.7 mph

I'm 5'10 and 200 - I gotta drop 15 lbs...It's all diet baby.

Time 13:25 at the track
Wanted under 10. Lots of room for improvement for that goal.

15:01, more than 1 minute faster than my last time. Real proud of that, especially considering that last time I was indoors, and today I was outside in the GA heat and humidity.

I'll be really proud of myself the day I can manage to do all the squats unbroken, much less get under an 11 minute time.

10:46

12:18

On treadmill at 1.5 incline

9:09...felt sluggish but alright considering I did it on the way home from work, which was 10.5 hours of delivering kegs and cases of beer throughout town in relentless southern heat!

Nice swim afterwards...looking forward to tomorrow!

Too beautiful to run on treadmill, so went to the boardwalk and ran b/w tourists. since the boards are marked in tenths, did the runs in tenths as well.
.3 mile run, 50sq, .3m run, 50sq, .2m run 50sq, and .2m run 50sq
total time: 13:35
finished with some pull ups and dips on the playground.

Once again a WOD that looked pretty easy on paper...
Sub 12:00 after squeezing out the last 10-15 squats with an ugly grimace on my face.

14:50

my runs were all sub-1:40 but i suck at squats.

this workout really illustrates the underlying principles of CrossFit to me. i can run each of the 400s on a 6min/mile pace w/o really struggling too much. however, since my squats are no good, my overall time bespeaks a much lower level of overall fitness than one might expect based solely on the runs (not that ~1:30 400s are anything really special). in this line of thinking, if i could trade :15 or even :30 on each run to be able to do the squats unbroken, my time would be markedly faster even though i was running at a much slower pace...a bit frustrating but valuable knowledge concerning overall fitness in general and as it pertains to me.

Went away for the weekend and came back with a head cold. So breathing let me down.
Measured run by bike odomintor before i started
Time 15:49. Ave HR 177, yep definatly not well today

15:45
Runs on treadmill. No breaks.

Warmup: 1.5 hrs of lawnmower-push and Tabata skeeter-swats.

13:45 Feel as if I can do it faster next time.

19:32

Was shooting for 15:00...better luck next time.

Hey, so are we ever going to do any cardio?

hahahaha

17:00 at local high school track. I love the pain of first 50-100 metres after the squats.

Is it okay to fall to the bottom of the squat, or should I control my self all the way down? Does anybody do this? This is what I did for my last 30 or so and it's much faster, and in some ways easier.

13: 37 treadmill 400s, squats broken for 4 sets.
Warmed up with rotator cuff rehab.

12:18 as Rx'd (BW = 229)

13:30.5

Tread mill 1/4's suck and good. Sucks that I have to start from 0 every time I jumped on. Good in the respect that it kept me from blasting the first 150 and then holding on for dear life.

Squats are squats. Enough said...

10:25

Finished as Rxd in 13:20 running outside.

11:46
User error on treadmill the last round. With 200M left I hit stop instead of faster. Had to wait for tread to stop then start again to finish last 200M.

Run 400 meters
50 Squats
4 rounds for time of 13'59"47

Didn't read carefully, so I ended up doing the 5-round version of this. Time not measured, but almost certainly between 17 and 18 minutes (1:50 - 2:00 each run, 90 seconds each set of squats) . . . no improvement over last time.

As RX'd 13:23
400's was on a treadmill so there was a VERY SLOW start and a Slow end(tried the jump off thing to help with time on rd 1 and almost killed myself...LMFAO).

-- Workout one (am):

Clean and Jerk:
135, 135, 135, 145, 145, 145, 150 (fail), 135
3 sets of knees to elbows

-- Workout two (pm):
I misread this and did (400/50 Squats * 5)
time ~14:30

AM workout was weak and unsatisfactory. I'm pretty sure I lost some muscle on my Rainier trip.

PM workout represents around a one minute improvment from the last time I did the one.

18:58

Still taking it easy on the knee, so NordicTrak subbed for running.

19:37
as RX'ed, no broken sets! (I still remember just a couple of months ago barely being able to do 20 consecutive btw squats so I'm stoked although my overall time is about the slowest)

Last time we did this one I think I subbed jump rope for running so I didn't have a comparison time. My goal for next time is 15 min. at least.

19:22
I would like to dedicate my next song to the WOD, it's called "Lungs on Fire"

15:00 as Rxed

Went to the track with my buddy Ole and we ran into two other guys just completing the WOD.

Warmed up with samsons, a few easy laps, and some other stretches, then the WOD:

Nic's time = 12:43
Ole's time = 24:09

Then we chilled out and I cooled down with dive bomber pushups, muscle-ups, ring dips, L-holds from the rings, L-holds from Iron Cross (close enough), and pull to inverted hang.

Four rounds for time of: 15.49
Run 400 meters-Apprx 1.5 times around a football field on turf. Track unavailble due to trackmeet.
50 Squats

REST: 10 Min

4 Rounds:
10 Pull-Ups
15Dips
50 Crunches

35 minutes "Kaizen" swimming, focus on kicking and breathing.
15:46 as Rx'd

9:25

Wow, that's a two minute improvement from last time. Now that's progress. And it did not even feel that bad (last time I felt I nearly died at the end).

17:07, this was my third crossfit workout. the squats really slowed down my run times, couldn't feel my legs.

Didn't have much time, only could complete 1/2.
Time: 8:22

13:31 like a man (outside)

Mike Donnelly

Lynne, "tabata skeeter swatting" LOL!! Me Too!

WOD 17:55 - about 6 minutes better that 3/4

9:00 for the first two legs, so a very consistent pace. Probobly would have been slower if i wern't running from the damn mosquitos.

I am sitting here in amazement that some of you finish more than 2 rounds in the time it takes me to do one. That is a level of fitness beyond my comprehension. Truely awesome.

Mike.

CFWU x 3
100 pushups.

WOD
Time 20:41.

Bike 1:30 (sub'ed for ankle)
50 squats

I was off today and had to split the squats 30/20 for each set. Was in a daze the entire time.

13:02
I thought I was doing good until I saw all the other times. Have been away for three weeks so have to get back up to strength.

11:04
Did this at the track this morning. I was very winded of course but my back really stiffened up on me. It always seems to do it on these types of workouts. Did a full workout at the weightlifting gym yesterday which may be partially to blame. ....Have to get a crossfit t-shirt to represent because a local gym is out there doing their "bootcamp" session. Didn't look too bootcamp to me.

My 400m = 4 city blocks

15:15

Finished with handstand walks, best attempt around 16 feet - cartwheels for 100 feet, just to say I traveled that distance.

16:57. I was pretty happy with that.

12:05

I was worried that all the fat old guys weren't posting on this one!!
18:37 (started the watch late, but treadmill warm up was exceptionally slow, so time could have been 20:37).
Nonetheless, this was after working SLDL (5x5x135) and OHS. I also started working the overhead presses as part of warm ups. That Dan John guy has some good ideas somtimes.

Time: 20.18

Did 7mph on treadmill at .25 mile per set

trying to train for a powerlifting meet in 5 weeks
2/3 305lb

Sub'd 530M for 400M

14:15

Squats unbroken but painful!

Tim

15:00 as prescribed. Most squats unbroken and deep. Heart rate during a run: 170.

My brother Brian finished at 17:40 and Shu Mei at 19:55.

15min flat, on treadmill.

Doubled this with a fight gone bad variant.

2 x 200 at 1:15

2 x 200 at 1:10

50 squats constant.

GRD

Time: 15:10

Glad my stomach flu didn't interfere.

starting second week of Cross Fit
Warm Up
Sampson Stretch (do the Sampson Stretch once each round for 15-30 seconds)
then 3 rounds of 10-15(10) reps of
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up (pulldowns 145 lbs)
Dip (pushups)
Warmup time about 13:07 minutes
Then about 20 minutes to get on bike get to trail
--------------------
workout -
Four rounds for time of:
Run .25 miles
50 Squats
time - 25:51 - did I win?

9:32
a good bit faster than i anticipated, which is good because i usually have the opposite problem
of not coming close to what i anticipated

23:35

Everything felt sluggish. No broken sets on the squats, but nothing near a Tabata pace either. The run was down the hill from my house to a certain fire hydrant and back up, a distance I judged to be about 400m. My split times were about 50% higher than expected. I am not sure how this breaks down between my pace being sluggish, the distance being off, and the effect of the hill.

Sore muscles and sluggish performance aside, I am really enjoying being back with CrossFit after devoting the winter to Olympic lifts.

10 sets of approx. 400m unmeasured repeats in a nearby park; average 1:30. Gave the squats a rest as I wanted to do a little speed work. I need a lot more than a little.

JW

BW=215
BP 15,12,5,5,5
PU 12,7,5,5,5

+ yesterday
Run 400 meters
50 Squats
17min~

6/8/05

Ended up doing this instead:

run 1 mile (6:19; treadmill, 0.5 incline)
20 pushups
30 box jumps (20")
30 situps
row 800m (3:12)
20 pushups
30 situps
30 box jumps (20")
20 pushups
row 800m (3:12)

about 25 min.

feel tired (bad sleep, erratic diet) and rt. elbow and wrist sore after the 1-arm snatches + wgt. pullups. Hmmm. Need to re-evaluate and get back on track.

12:07 great day for a work out.

4 rounds
run 400m
50 squats
time = 11:50

This one doesn't play to my strengths. Hope I figure out what those are at some point.

12:42.

-D.

26:01

Still plugging ahead.

11:45 as rx'd

10.05
4 rounds of:
100 squat thrusts
50 squats

ok, so total time was 16:40
splits were all 1:50-1:40.
all done as Rxd, why am i so slow? i thought i was hauling butt on this one. walking from treadmill and squat area maybe? hmm, i'll get faster.

Ryan,

Thanks for the hospitality and the coaching! It was a pleasure meeting you and working out in your gym.

Interval run 1 hour total time
warm up 1 mile
100 squats
5 min 2/1 tempo wk.
20 jump lunges
5 min 2/1 tempo wk.
100 yrd walking lunge
5 min 2/1 tempo wk.
2 min max reps box jumps
5 min 2/1 tempo wk.
200 yrd buddy carry
5 min 1/30 sec tempo wk. x4
recovery run 1/2 mile

13:18
all squats broken

thanks!

Murph

11:21

Missed this the last time around. Not a particularly good effort, but I'll take it.

10:53

31:06 for .6 miles x 4 with 50 bw squats each round.

BW=203.6
Ran @ H.S. track @ 3:30 pm today:
14:26.21 total

16:24 last time, feels much better at the track.

John 9:05
Brent 8:44

10:38
Felt slow.

18 mins dead.

Took this very easy, still nursing some stiff hammies and lower back after yesterday's painstorm. Have done the five-round version quicker than this, but my back was on fire during the rounds so pushing harder would have been a mistake. I feel nice and loose now!

16:22