September 23, 2006

Saturday 060923

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

cf-plano-sept06-th.jpg

Enlarge image

Troy Dodson, CrossFit Plano


Eddie's Essentials of CrossFit Class: The Deadlift [video], CrossFit San Diego.


Canadian researchers discover effectiveness of high intensity exercise.

Posted by lauren at September 23, 2006 1:27 PM
Comments

So I was doing this workout today and, well, my legs EXPLODED!

Comment #1 - Posted by: gaucoin at September 22, 2006 8:18 PM

This should be fun after yesterday's 3x800m repeats and the 1.5mi tempo + 4x200m hill repeats I did on the rest day.

I should smack myself for my rest day antics. Oh well...get some...go again.

Comment #2 - Posted by: Adam Drake at September 22, 2006 8:21 PM

oh, is that all? ;)

Comment #3 - Posted by: Steven N at September 22, 2006 8:22 PM

Those deadlifts look scary!

Comment #4 - Posted by: dan colson at September 22, 2006 8:29 PM

seriously, is that it?

Comment #5 - Posted by: justin at September 22, 2006 8:41 PM

So do we call this a rest day? Haha just kidding, Ill probably be eating my words tomorrow.

Comment #6 - Posted by: Wilcox at September 22, 2006 9:13 PM

I'm excited for the opportunity to redeem my 800m time. Plus even if I don't, nobody will know as long as I do the squats and lunges really fast. =)

Comment #7 - Posted by: treelizard at September 22, 2006 10:06 PM

Something tells me 800m times are gonna be down a little after 100m of walking lunges.

Comment #8 - Posted by: Andy Shirley at September 22, 2006 10:29 PM

15:47 total
3:40 lunge
5:17 800m
6:50 100 squats (broken into groups of 10 for up to 70 then suffered through two sets of 15)

Comment #9 - Posted by: Travis L @ Prosperity at September 22, 2006 10:57 PM

10:54 as rx'd

Comment #10 - Posted by: Bighungry1969@prosperity at September 22, 2006 11:19 PM

Total time 11:09 as rx'd

"running" times
100m Lunge 2:57
800m run 7:45 (4:48)
100 squats 11:09 (3:24) Broken into 20's

So glad there was no witness to the "running" technique for the first 100m or so after the lunges

Comment #11 - Posted by: Fi at September 23, 2006 1:44 AM

Hey Troy,

Why don't you call the fire brigade to get the cat outta tree brother? Surely more effective than wall balling the poor thing 100ft to its death...;)

As for today's WOD....oh yeah, ouchy...

Comment #12 - Posted by: karl at September 23, 2006 1:44 AM

wore 40 lb xvest - 10:15

Comment #13 - Posted by: OPT at September 23, 2006 3:01 AM

just under 10:00 min.
OPT, that's the only way I'll beat you... when you're wearing 40 lbs...lol!

Comment #14 - Posted by: dj haus at September 23, 2006 3:32 AM

Primary goal was to hit 100 squats, so I did the WOD backwards (and hit the squats!).

Run was over the hill and back (slightly more than 800m).

Did 80 lunges as an estimated 100m.

10:41

Comment #15 - Posted by: brendan s at September 23, 2006 3:39 AM

Four of us went by pairs:

Frank/Jeff; 8::57/9::23
Jad/Thor; 8::47/9::38

That was a kick in the butt!

Comment #16 - Posted by: Frank Heinrich at September 23, 2006 4:08 AM

the deadlift video shows a WOD we have the recruits do. DEadlifts, Pushups, Run. Whats your reps etc ?

Comment #17 - Posted by: tj at September 23, 2006 4:20 AM

How many steps more or less are 100 meters when you are doing walking lunges?

Comment #18 - Posted by: Frank at September 23, 2006 5:12 AM

Talissa: 16:20 (did 175 walking lunges since was in gym) OUCH!!!!!!

Comment #19 - Posted by: Dublin Girls at September 23, 2006 5:21 AM

"The intense training might be a good occasional or complementary workout for people who are already active, but shouldn't replace their regular exercise routine, he said."

Oops, I guess I better go back to LSD training before I hurt myself.

Comment #20 - Posted by: ScottH at September 23, 2006 5:26 AM

400 run + CFWU x 1

As Rx'd: 14:15

At 5:45 a.m. I got to dodge security truck patrol, newspaper throwers & sprinklers.

Comment #21 - Posted by: Leanne at September 23, 2006 5:29 AM


12:48...with rowing sub BUT was able to finish with 6 consecutive MUs which was nice,,,maybe one day I'll be able to join the 10 consec MU club.

Comment #22 - Posted by: dave k at September 23, 2006 5:31 AM

CFWU (3 x 12)

100m linge walk
800m run
100 squats

Total Time: 12:18

Walking lunges are a super pump, really love them, but not running so great for the first hundred meters into the 800 after that.

Comment #23 - Posted by: RobertP at September 23, 2006 5:40 AM

CFWU x 3 (minus squats)
100m lunge walk: 2:20
800m run +/-50m: 2:25 (was done on a soccer field vs track)
100 squats: 2:20
Total time = 7:05

40min jog there, 20min jog home. Muscles have been well rested on account of me having a cold and not having done much exercise in a week. Cheers.

Comment #24 - Posted by: Ruari at September 23, 2006 5:54 AM

10:41. Sub'd rowing for running. Lunges barely broken, but the squats certainly were!

Comment #25 - Posted by: Norma at September 23, 2006 5:57 AM

Sub'd in College Football and beer for time...ok maybe I will squeeze this workout in too...

Comment #26 - Posted by: Mike OD at September 23, 2006 6:12 AM

MikeOD- You always make me smile before I head out to embrace the WOD. Thanks!

Comment #27 - Posted by: turtlest at September 23, 2006 6:32 AM

CrossFitOC MD - did this one as a small group.
Kelley - 9:46
Steve - 10:35
Jill - 12:05

Comment #28 - Posted by: Steve Rakow at September 23, 2006 6:36 AM

I did 3 rounds of this....I am walking funny now!

Comment #29 - Posted by: tamtam at September 23, 2006 6:49 AM

did not time
did 100 ab loungers also
great leg workout...ouch!!!

Comment #30 - Posted by: Tuber at September 23, 2006 7:09 AM

13:40

Comment #31 - Posted by: Redding Mark S at September 23, 2006 7:16 AM

13:10

Comment #32 - Posted by: Mickgee at September 23, 2006 7:17 AM

yesterday's WOD
800m x 3

3:54
3:41
3:33

CF Community, should I have posted this in yesterday's Comments?

Comment #33 - Posted by: Hugo at September 23, 2006 7:29 AM

9.41 as rxed

Comment #34 - Posted by: kyle a at September 23, 2006 7:29 AM

11:39:70
I knew those extra 100s yesterday would come back to bite me in the butt...but I love my new chrono-getting into hundredths, 'cause that might be the only way I can see progress!!! ;)
lunges-2:23:64
800-5:34:63
squats-3:41:43

Comment #35 - Posted by: turtlest at September 23, 2006 7:38 AM

hahahaha! been doing crossfit enough to know that this one looked painful, indeed it was
wod time: 9:53, broken as follows: lunges: 3:17, run: 3:14, squats: 3:21
had aspirations of running better time on 800 than best yesterday since there was only one. chucked that idea after the first 20 meters of the run

Comment #36 - Posted by: mfbunch at September 23, 2006 7:41 AM

9:58

Comment #37 - Posted by: dan colson at September 23, 2006 7:45 AM

8:41
Squat distance might have been short; done at a 1/4 mile park track. First 1/2 of the run was done with my 2.5 year-old son on my back. Squats in sets of 25.

Comment #38 - Posted by: Rob S at September 23, 2006 7:53 AM

10:58

Comment #39 - Posted by: chris l at September 23, 2006 8:04 AM

lunges (2.42) AWESOME Pump
800m (3.15/5.57) first 100m more difficult
rest (2.00/7.57) to catch breath
100 squats, 2xsets of 50, (2.10/10.07) another great pump

Comment #40 - Posted by: Marine at September 23, 2006 8:07 AM

Turtle...I trying to bring joy and happiness..before all the pain and suffering of the WOD...it's the least I can do. Personally I find lunging with a pole hanging about 5' in front of me dangling a guiness to be good motivation....of course I spill it all on the run...then I cry.

Hugo #33..yes you should post your scores with the day it was posted...only reason because if the workout comes up again, coach will put a link to those old scores so you can hopefully see great improvement in your times.

Comment #41 - Posted by: Mike OD at September 23, 2006 8:09 AM

13:16

Comment #42 - Posted by: MSR at September 23, 2006 8:09 AM

lil pipe-did this one on track and wondering if i didnt have the greatest form on the walking lunge but time was 7:00 no breaks

sam-7:10

Comment #43 - Posted by: PIPER at September 23, 2006 8:22 AM

Did yesterdays today:

800m x 3

1) 3:18
2) 3:22
3) 3:27

thought I'd do better...

Comment #44 - Posted by: tedw at September 23, 2006 8:27 AM

with 20 lb vest 11:20

Comment #45 - Posted by: brent colson at September 23, 2006 8:29 AM

Have we ever done a running workout where the time is set, and we're running as far as we can, i.e.

3 rounds of Run 5 minutes for distance or "Run as far as you can in 20 minutes"

With other WOD's, we have a set amount of time to do as many reps as possible. This would be like that (like Cindy).

Any thoughts?

Comment #46 - Posted by: jared b at September 23, 2006 8:32 AM

Easy day. Paced myself all the way through and felt very fresh after.
I think I'm getting recovered from my Tabata-Hell the other day.

As rx'd

8:14

bw 67kg

Comment #47 - Posted by: mrjling at September 23, 2006 8:36 AM

12.02

Comment #48 - Posted by: jgp at September 23, 2006 8:36 AM

BW 190
age 38

walking lunges - 3:15
800m run - 5:03
100 squats - 3:29
total time 11:57

didn't think i'd finish this after yesterday, but i did it, and i love the way i felt afterwards.

Comment #49 - Posted by: bsbcoach at September 23, 2006 8:40 AM

Are these air squats?? No weight right?? Please..

Comment #50 - Posted by: Brian S at September 23, 2006 8:40 AM

D: Puppy version: 55m lunges, 400m run, 55 squats - 8:30
J; Buttercup version: 35m lunges, 400m run, 35 squats - 16:00

Really feeling yesterdays running.

Comment #51 - Posted by: Deejay at September 23, 2006 8:40 AM

lunge 3:27
run 3:18
squats 4:10
1 minute break between excersises.....i'm new

Comment #52 - Posted by: bloniasz2 at September 23, 2006 8:43 AM

11:47:39 - Squats broken into 50-30-20

Comment #53 - Posted by: JeffS at September 23, 2006 8:48 AM

toatal = 9.47.72

legs were like jelly after the 100m walking lunges.
2nd lap of run they started to kick into gear. Squats were brutal struggled to get under ten mins. Tough little workout.

Comment #54 - Posted by: dennyy at September 23, 2006 8:49 AM

as rx'd

8.07

Comment #55 - Posted by: karl at September 23, 2006 8:51 AM

Brian S. - yes, no weight. You're welcome.

BSBCoach- You are getting hooked, I think. Good going. CrossFit is amazingly addictive.

MikeOD- laughed out loud again at the visual...you have a gift, keep 'em coming...

Comment #56 - Posted by: turtlest at September 23, 2006 8:51 AM

subbed 800m row for run on account of shins sore from yesterday's 800's.

12.43

Comment #57 - Posted by: rachel at September 23, 2006 8:52 AM

CFWU x3
Age: 44, 159lbs

May not be pretty, but as Rx'd:

Walking Lunge: 2:00
800m Run: 4:00 (wow! the start of the run was a killer)
100 Squats: 6:45

Ttoal: 12:45

Comment #58 - Posted by: John McGhee at September 23, 2006 9:12 AM

cfwux3rds 15 reps of dips,pushups,ohs,situps,back ext then did 3x2 l pull-ups, 6x2 pu's, 9x2 jumping pu's
bwt 240 age 31
wod
100 lunges (50 ea leg)
800 8.0
100 squats (5setsx20)
time 14:35

made up yesterdays 800 workout
800 x 3 ea at 8.0 time 3:56 ea one

today's workout was definitley harder than it looked legs are really fried now.

Comment #59 - Posted by: brian t at September 23, 2006 9:14 AM

9:29

legs were a little stiff from standing all night at DMB show, tonight's show should be interesting for my legs.

Comment #60 - Posted by: Adam at September 23, 2006 9:22 AM

8:01 at a track

Comment #61 - Posted by: JeffT at September 23, 2006 9:26 AM

CFWU x 3
11:27

Comment #62 - Posted by: silence at September 23, 2006 9:28 AM

8:59

Comment #63 - Posted by: Shol at September 23, 2006 9:28 AM

big pipe: 11:53, estimated 100m on a 160m track for lunges, prob did about 130m which killed

Comment #64 - Posted by: piper at September 23, 2006 9:28 AM

10:34

Comment #65 - Posted by: andrew g at September 23, 2006 9:39 AM

14:00


Notes: Legs not too tired since I sub'd 45min swim for 800m x 3 Wod yesterday.

Comment #66 - Posted by: Rob_M at September 23, 2006 9:49 AM

8:14

Comment #67 - Posted by: kelly moore at September 23, 2006 9:51 AM

9:17 wearing 40lb. vest
* 95m walking lunge (I did 100 walking lunges by accident...it measured out to 95m)

Comment #68 - Posted by: AFT at September 23, 2006 9:59 AM

10:04... as stated: doesn't have to be fun, to be fun :op

Comment #69 - Posted by: J at September 23, 2006 10:11 AM

at the track

6:30 as rx'd

Comment #70 - Posted by: paulw at September 23, 2006 10:16 AM

Anybody seen the "In Comparison and Contrast: CST< RKC and Crossfit" article on http://www.rmaxinternational.com/forum/showthread.php?p=97538 yet? (Warning, you have to sign up and then get tons of ads in your inbox constantly)

It contains excerpts from this article: http://joshsgarage.typepad.com/articles/2006/01/kettlebellcross.html
with some CST advertising tacked on at the end.

"CST offers descriptive, not prescriptive solutions to fitness. Instead of offering generalized programs that everyone is to do in order to consider themselves fit, CST seeks to offer a roadmap from where someone is where they want to be. CST's Training Hierarchy Pyramid provides the framework for any individual to acheieve their goals."

Hmm, I thought Crossfit had a framework for any individual to achieve their goals too. Someone's not paying attention...

I will refrain for further comment for now...

Comment #71 - Posted by: treelizard at September 23, 2006 10:20 AM

sheeeee....yite #70

that is bloody fast paulw, nice one mate!

Comment #72 - Posted by: karl at September 23, 2006 10:20 AM

Hybrid of today and yesterday.

100 meter Walking lunge
800 meter Run
100 Squats

12:05

2 x 800 for time
2:40
3 minute rest
2:41

Im gonna be hurtin tomorrow

Comment #73 - Posted by: Eric N at September 23, 2006 10:21 AM

43/158/5'11.5

getting old

Slightly over 100m squats, slightly over 800m

13:08. However, for a change, all squats full depth

Respect to all those with sub 10 minute times

Comment #74 - Posted by: Nick K at September 23, 2006 10:25 AM

8:21 @ the track

Comment #75 - Posted by: TimO at September 23, 2006 10:40 AM

as rx'd

7:55

I should add 15 seconds cause I realized I wasn't getting my knee all the way down on the lunges...I was doing it on a street so I was a bit apprehensive to slam my knee. Other than that I was getting below knees on the squats.

Did a 6:15 pace on the 800 run at 1.5% incline.

Comment #76 - Posted by: SFC at September 23, 2006 10:46 AM

Jared,

Feel free to start running...I'll grab a watch and call you when it's time to stop....PS...you might also want to take the basket and horn off your mountain bike next time we go riding. Ha.

Comment #77 - Posted by: Mike OD at September 23, 2006 10:54 AM

13:44 immediately following yesterdays WOD. A little spent to say the least the 800m felt like slow motion (jelly legged after lunges.)

Comment #78 - Posted by: *****TROOPER***** at September 23, 2006 10:58 AM

2:31
3:55
3:32
Total 10:00

Finally I am feeling half way competitive.

Comment #79 - Posted by: Winn at September 23, 2006 11:00 AM

7:31 as Rx'd
...This one is going to hurt tomorrow

Comment #80 - Posted by: RandyG (CrossFit Denver) at September 23, 2006 11:06 AM

Mike OD

Baby steps, dude. I had just taken off my training wheels! Did Zigzag out at Chiccoppee last weekend. Was going to call you, but even your superhuman mountain biking skills would not have been able to do that with a single speed.

If you want to head up our way, we're doing a group WOD at South Forsyth High school at 4:30. My wife needs someone to push her a little.

Comment #81 - Posted by: jared b at September 23, 2006 11:07 AM

J-man,

Wow..impressed on the zig zag...back in my multispeed days used to knock out the whole trail with zig in around 1:05 parking lot to lot. Yeah...no bleeping way my single speed could hit that trail. Would love to join for the group WOD but hitting the trails in about 15min then off to shower and have a beer. (PS they expanded the trails at Old Alabama again..more hills....woohoo). Have fun with the workout!

Comment #82 - Posted by: Mike OD at September 23, 2006 11:16 AM

Does anybody know the approximate equipment cost to start a CF affiliate? Well I guess an affiliate would be a misnomer, it would be more of a place for my friends and I to do our WODs not a money maker. I ask because it looks like I am going to be kicked out of my yuppy gym, I have a meeting with the general manager set for next week. Is there any precedent for setting up a gym in a rental storage place? I know, I should probably post this this on the message board or just look there...

Comment #83 - Posted by: dbones at September 23, 2006 11:17 AM

as rx'd 9:01

Comment #84 - Posted by: krista colson at September 23, 2006 11:19 AM

it was kinda easy. lunge walk was easy, run was easy, only last 30 or so squats were difficult. should have done a couple more sets.

Comment #85 - Posted by: justin at September 23, 2006 11:20 AM

9:09 as rx'ed. No vests, I'm a heavy 195.

Comment #86 - Posted by: gaucoin at September 23, 2006 11:26 AM

paulw and kelly moore...you are my barometer!

as rx'd
7:06

Comment #87 - Posted by: JackM at September 23, 2006 11:28 AM

9:21 as prescribed
lunge 2:56
run 4:15
squats 2:09
BW = 165

Comment #88 - Posted by: Sam L at September 23, 2006 11:38 AM

bw-193

cfwux2

wod-on highschool track
walking lunges full length of football field
2 laps around track
100 squats

10:21 TOTAL

MC

Comment #89 - Posted by: MCORRY at September 23, 2006 11:40 AM

10:47

legs felt like jello!!!

Comment #90 - Posted by: OPT mommy at September 23, 2006 11:48 AM

Not sure if I measured wrong or if I'm just slow on the lunges.
100m lunges 7:00
800m run 4:25
100 squats 2:10
Total w/ some rest between rounds 16:26

Comment #91 - Posted by: JAY M at September 23, 2006 11:57 AM

12:12, as rx'ed. Walking lunges knees to asphalt :), run was more like a nice easy jog, and the squats weren't as low as I usually get them but I think below parallel. Some guy in his truck tried to ask me for directions and I said, "Sorry, I'm jogging" without missing a beat. :) It's gonna be a good year.

Comment #92 - Posted by: treelizard at September 23, 2006 12:11 PM

25yo F BW 166 dropping #17WOD
I had to modify it because its cold and pouring rain and I don't wanna play outside in it! So here is what I did tabata style..

20 sec work 10 sec rest

6 rounds of jumping lunges tabata 16, 19, 16, 17, 15, 15 total 98 score 15

8 rounds of jump rope tabata didn't count reps went as fast as I could

8 rounds of squat tabata 16, 19, 17, 16, 16, 17, 15, 18 total 134 score 15

took 13min 47secs....had a lil transition time in there!

good time....sweat like u read about!

Comment #93 - Posted by: Niki at September 23, 2006 12:13 PM

28 y/o 170 lb 5’10” approx 12% bf
CFWUx3

100 meter Walking lunge
800 meter Run
100 Squats
Time: 15:47

Comment #94 - Posted by: Sesoku at September 23, 2006 12:21 PM

11:55, 1 mile warm up run prior
walking lunges on treadmill(.07 miles)
1.5 mile run then:
CF Santa Cruz WOD, 7 rounds:
10 125# Dead lifts(2/3 BW)
10 HSPU
10 24" box jumps(subbed for DUs)
23:05
41 y/o, 180#

Comment #95 - Posted by: ACFD capt dan at September 23, 2006 12:22 PM

At the track...

8:50

hard time trying to get the old legs to work after lunges, I tell ya!

Comment #96 - Posted by: M-force at September 23, 2006 12:45 PM

11:05 as Rx'd

Comment #97 - Posted by: bingo at September 23, 2006 12:59 PM

12:08

Pretty sure I overestimated distances, but I guess that's ok; just means I did more work than I had to.

Comment #98 - Posted by: Cam at September 23, 2006 1:02 PM

bw 185

11:20

Comment #99 - Posted by: ml at September 23, 2006 1:06 PM

7:29

Comment #100 - Posted by: MagicBoy at September 23, 2006 1:09 PM

As Rx'd
9:14

Comment #101 - Posted by: Randy at September 23, 2006 1:31 PM

5:17 100 YRDS OF LUNGES
5:35 880, RUN/JOG
4:34 100 SQUATS
ET 15:26
KNOW I CAN IMPROVE THESE. ANOTHER GREAT WORKOUT.

Comment #102 - Posted by: doug at September 23, 2006 1:39 PM

9:19 as Rx'd

What the...paulw...are you human?

Comment #103 - Posted by: JBell at September 23, 2006 1:59 PM

6:38, but in hindsight the run must have been closer to 500m-600m for me to have a time like that (eyeballed it around a field). Not manly enought to do another lap after the squats.

Gonna watch fellow Crossfitter BJ Penn get his hind-end handed to him tonight.

Comment #104 - Posted by: jared b at September 23, 2006 2:01 PM

bw: 201 age: 36
warm up: 21 min. of rowing, 5000 meters

180 meters of lunges
800 meter run
100 squats

22:53

Comment #105 - Posted by: Damon at September 23, 2006 2:04 PM

BW-199
10:06

Comment #106 - Posted by: Ben S. at September 23, 2006 2:07 PM

10:40

After coming back from shoulder surgery, I thought I could atleast be competitive on this, then paulw made me feel like the invalid that I am

Comment #107 - Posted by: Kfeldt at September 23, 2006 2:09 PM

BW-212
9:01
Had pre-workout visions of beating my best 800m time from yesterday. After the lunges, yeah right!

Comment #108 - Posted by: Ed F. at September 23, 2006 2:14 PM

************************************************

Tore the right hamstring during the Best of the West Competition; no WOD.

************************************************

Comment #109 - Posted by: Danny T at September 23, 2006 2:22 PM

100 meters uphill ouch! 1/2 mile run, squats broken up often. 9:14

Comment #110 - Posted by: SJV at September 23, 2006 2:23 PM

lunges - 2:27
800m - 3:08
squats - 2:56
total - 8:32
9 seconds faster on the 800 then my best yesterday even though I could hardly move my legs after the lunges.

Comment #111 - Posted by: Adam DV at September 23, 2006 2:29 PM

as RX'd
9:34
isn't the start of that run fun after the lunges!

Comment #112 - Posted by: firedave at September 23, 2006 2:30 PM


I played rugby this afternoon. Seems like a suitable sub for the WOD. But, I will probably do this later.

Comment #113 - Posted by: Greg at September 23, 2006 2:30 PM

Used a 20 lb. vest, on a track: 7:18

Comment #114 - Posted by: Anthony W. at September 23, 2006 2:31 PM

Jared..6:30?? Holy ****....Me be thinking you are not converting the metric system right..and you being a Canadian has no excuse!

Warmup - Single Speed Mountain Bike Sprints (2 laps, 53min total). Fastest lap 22:14,..the other lap I got lost trying to find the new trail..opps.
Oh yeah WOD: 11:15
100 lunges (guessing 100m), 800m run, 100 squats (broke into sets of 25)...pretty sure that's all my legs want today.

Heaven...Is mountain bikers with 32 gears, dual suspensions, pretty bike shirts and their gold's gym keyring getting passed by some guy with one gear, one suspension, a tank top and a crossfit keychain.

Hell...Is being on the part of the course you cant take your hands off the handles..and on your IPOD...Nelson song comes on...I mean..Nelson?? When the hell did I program this?? Obviously after a few beers...oh well..guess add a guy singing "After the rain.." to the "heaven" statement above..

Now off to beer-load the muscles.

Comment #115 - Posted by: Mike OD at September 23, 2006 2:32 PM

11:59, 800 meter was probably the sore point as A it was 1000 or so meters and B my legs were not happy with me after squats. This was a great WOD for me though. Due to having legs the size of most telephone poles they rarely get sore before my lungs give out.. today was a (un)pleasant exception.

Comment #116 - Posted by: docg at September 23, 2006 2:33 PM

8:00 flat as rx'd

Started with wednesdays workout "Lynne"

Comment #117 - Posted by: Deli at September 23, 2006 2:39 PM

Went to gym to do CFWU x 3 after WOD

Comment #118 - Posted by: bingo at September 23, 2006 2:50 PM

7:19

Comment #119 - Posted by: Raymond at September 23, 2006 3:05 PM

9:18 as rx'd

start of run hard after lunges. on treadmill. should have started run faster (started at 8mph but finished at 9.5, no grade). i am thinking that if i continue to do these lunge workouts i should install a handrail beside the toilet at home like they have in the handicapped stalls!

Comment #120 - Posted by: alanf at September 23, 2006 3:06 PM

9:11

squats were broken, could shave ~30 seconds off next time if squats are continuous

Comment #121 - Posted by: Adam Drake at September 23, 2006 3:09 PM

8:17 as rx'd

Wasn't as bad as I thought it would be!

Comment #122 - Posted by: Huff at September 23, 2006 3:10 PM

13:54

Took breaks during squats, but I got through it. :)

Comment #123 - Posted by: Emily at September 23, 2006 3:22 PM

as rx'ed: 7:44

Comment #124 - Posted by: Jason P at September 23, 2006 3:27 PM

zac-14:13
mae-14:18

Comment #125 - Posted by: zac and mae at September 23, 2006 3:38 PM

Rowed 1000m on C2 (3:54)
CFWU (less OHSQ) x 3

WoD as rx'd 14:52

Comment #126 - Posted by: JFD4 at September 23, 2006 3:45 PM

Anthony (BW=180)
Thrusters 90 pounds x 36 reps
Thrusters 90 pounds x 10 reps
Thrusters 45 pounds x 45 reps

Jodi (BW=105.5)
Notes: as rx'd
Time: 10:53

Comment #127 - Posted by: Anthony B at September 23, 2006 3:46 PM

6:44

Comment #128 - Posted by: Kyle Felmley at September 23, 2006 3:51 PM

As rx'ed at the track, again:7:28. Welcome to Cross(country)Fit! Thanks, Coach.

Comment #129 - Posted by: john wopat at September 23, 2006 3:52 PM

BW=167
age 37
10:10 as Rx.

Comment #130 - Posted by: coop at September 23, 2006 3:54 PM

7:48

Comment #131 - Posted by: Eric Brown at September 23, 2006 3:59 PM

Correction from yesterday's entry

(Run was 1800' w/ 50# pack (not 1080'); push-up w/packx10; and DB curl (35#er's)x10}x6.
Duration 26:44...

Comment #132 - Posted by: Jonathan Jensen at September 23, 2006 4:04 PM

10:24 as rx'd. start of the run felt a bit gumby-legged! hr avg 121, hr max 148--seems low. hrm may be on fritz.

Comment #133 - Posted by: kevin o at September 23, 2006 4:11 PM

At a proper track, what a pleasure.

Wife timed it at 8:00, but who knows. After rubbing knee caps off on lunge walks, almost fell over when i tried to run, felt like a duck waddle.

Paul

Comment #134 - Posted by: Paolo at September 23, 2006 4:16 PM

10:41.93

Comment #135 - Posted by: Mel Jenkins at September 23, 2006 4:17 PM

9.08 as rx'd (broke squats into 5 sets of 20)

Comment #136 - Posted by: lmd_stacey at September 23, 2006 4:18 PM

Did yesterday's today - day behind. Those 800's were not kind. Not as good as I would have hoped, but not as bad as I expected. Posted on yesterday's. Will get this tomorrow am.

Comment #137 - Posted by: Dale Saran at September 23, 2006 4:22 PM

Did the WOD in the video:
Rounds in 15 min of
135# dl x 10
Pushups x 15
200 m runs (on t-mill)

5 rounds.

Comment #138 - Posted by: Lynne Pitts at September 23, 2006 4:26 PM

12:42

Comment #139 - Posted by: peterh at September 23, 2006 4:31 PM

BW: 169lb
Age: 31

As rx'd 6:43min

Did this on a track. Was waiting for this to be another painful surprise but it turned out to be the easiest wod in 6 months for myself. I think three rounds would make it nice and evil although I did appreciate the break as I'm still sore from Linda.

Comment #140 - Posted by: LMD_Mike at September 23, 2006 4:31 PM

9:37

Comment #141 - Posted by: Peter at September 23, 2006 4:39 PM

6'4" 225 lb.

Running for the first time in 2 months after a broken toe.

10:51.

Comment #142 - Posted by: LucienNicholson at September 23, 2006 4:44 PM

Mike,

I saw earlier you posted "beer for time". I'm well into "ME beer day". Was planning a ride tomorrow, but looks like I'll be wiped out. I am therefore able to consume a few pops tonight. Nothing worse than the day you and I went mountain biking after a dinner the night before of red wine and chocolate chip cookies (I don't recommend that to anyone).

Like I said, the run distance was a little off.

By the way, I officially am the proud owner of three goat shares, two cow shares, and 5 doz farm fresh, free range eggs every week. Soon the raw milk will be flowing.

Kefir, anyone?

Comment #143 - Posted by: jared b at September 23, 2006 4:44 PM

Did this even though I pulled a hamstring yesterday. Spent all day stretching it and trying to work it loose to no avail.

100m lunge 2:06
1/2 mile 4:03 (limping)
100 squats broken 2:44
Total 8:53

Comment #144 - Posted by: Jim D at September 23, 2006 4:56 PM

Kelly good to see you posting again!! Or, have I just been missing your posts? What happened to Matt G.? Reading both of your times always made me feel like drinking beer.

Comment #145 - Posted by: Jim D at September 23, 2006 5:01 PM

8:46 as rx'd

at Havertown High School Track, Pennsylvania

Comment #146 - Posted by: John Messano at September 23, 2006 5:06 PM

As rx'd. Measured slightly over 8 walking lunges over 10 meters, so did 88. Ran slightly over 800 meters.

9:11

Comment #147 - Posted by: ScottH at September 23, 2006 5:16 PM

Jared, just curious. How does one become owner of goat and cow shares?

Comment #148 - Posted by: turtlest at September 23, 2006 5:28 PM

Substituted 1.5 hrs of gymnastics class

Comment #149 - Posted by: TC at September 23, 2006 5:40 PM

9:04 as rx'd

afterwards:
3x10 pullups
5x rope climb
5x bachar ladder

I was shocked to see those sub-7:00 times. awesome job, guys.

Comment #150 - Posted by: Ben L at September 23, 2006 5:41 PM

BW: 180 Age: 48
12:31

Comment #151 - Posted by: Denny M at September 23, 2006 5:51 PM

As rx'd:

9:52

Comment #152 - Posted by: Shawn B. at September 23, 2006 5:51 PM

Theresa 9:36
Mark 8:45

Tough one.

Comment #153 - Posted by: Theresa & Mark at September 23, 2006 5:54 PM

turtlest,

Actually, that's a great question. My wife and I have been researching the benefits of raw milk vs the ultra pasteurized crap sold in grocery stores, and a guy needed something I have, and it so happens he owns goats and cows and chickens, so we swapped out.

Otherwise, http://www.realmilk.com/where1.html is a place to look.

It's illegal to sell or buy unpasteurized milk, so you either have to own the animal (thus the "share") to consume the milk, or some people sell it as "pet milk", which is perfectly legal (and reminds me of the scene in "Meet the Parents" where Deniro asks Stiller to milk his cat because it has nipples).

I don't think this is a great place to start the milk good vs milk bad debate, but I can't wait to try the raw stuff, make our own butter, yogurt and cheese and stuff (and ice cream).

www.minijersey.net is the place ours is coming from.

Comment #154 - Posted by: jared b at September 23, 2006 5:55 PM

Age 29 Bwt 200
Running done on road
All as rx'd
No breaks
9+03

Comment #155 - Posted by: NAVAFIT at September 23, 2006 6:08 PM

Jared, I drink raw milk too! :)

Comment #156 - Posted by: treelizard at September 23, 2006 6:10 PM

Jared- I'm psyched to hear about this, being a "granola girl" from way back. Left Colorado and gave up much of the easy availability of this kind of stuff. I am looking at minijersey- looks like we are in the same state. I'm gonna be hunting for something like this a bit more to the south and the site you gave will make that easier. Thanks for the info. Enjoy! Your kids will be better for it. Mine are still eating organic and they are both in their twenties.
Turtle

Comment #157 - Posted by: turtlest at September 23, 2006 6:17 PM

AS rx'ed: 8:07

Comment #158 - Posted by: chrisg at September 23, 2006 6:19 PM

21 min w/ about 150-200 meters of lunges

Comment #159 - Posted by: Schactler at September 23, 2006 6:24 PM

bw: 185

As rx'd: 8:56

Comment #160 - Posted by: rick510 at September 23, 2006 6:29 PM

7.08
As Rxed
Grass Track
100m Lunge
800m Sprint
100 Squats to D Ball

Comment #161 - Posted by: Adc(CrossfitSydney) at September 23, 2006 6:49 PM

bw 165
age 29

as rx'd 11:09

Squats were broken into: 20, 20, 10, 20, 15, 15

It was so cold out that the air scorched my lungs during the run, and my wife called it quits after the first 400m. She made up the squats when we got home.

It was pretty blustery out there, so running was a bear. I think it's the spot where I lost the most time. Lunges were pretty almost completely unbroken.

Comment #162 - Posted by: Jay at September 23, 2006 6:52 PM

family wod tonight!

fatdad, 44, 5'11", 201lbs, 5th week of crossfit
50yd lunges
1/4 mile run
50 squats
7:03

carol, 40, 5'7", 151lbs
as rx'd: 10:41

elliott, 13, 5'3", 98lbs
as rx'd: 10:21

ethan, 13, 5'5", 109lbs
as rx'd: 10:53

dylan, 12, 5'1", 92lbs
as rx'd: 10:54

kiana, 9, 4'8", 83lbs
100m lunges
1/4 mile run
50 squats
8:30

leanna, 9, 4'6", 77lbs
100m lunges
1/4 mile run
20 squats
~11mins

jackson, 6, 75lbs
35m lunges
1/4 mile run
35 squats
~7mins


Comment #163 - Posted by: hammy at September 23, 2006 6:55 PM

Urbana Garage Group:

as Rx'd

Karl 8:50
Dorie 9:14
Molly 11:09

Comment #164 - Posted by: Karl G at September 23, 2006 7:05 PM

As rx'ed 8:35. 6'1 195 lbs 28yrs. If only my pullups were this easy!

Comment #165 - Posted by: Brent at September 23, 2006 7:07 PM

As rx'd

7:47

Comment #166 - Posted by: Jr_Johnson at September 23, 2006 7:13 PM

Awesome little WOD!

as Rx: 9:03

Comment #167 - Posted by: jodi at September 23, 2006 7:30 PM

19:50
At the middle school track, have a strong feeling lunged and ran possibly double.

Comment #168 - Posted by: RAFAELH at September 23, 2006 7:39 PM

10:25
lunged for 120m (unintentional)
smoker!

Comment #169 - Posted by: a noble at September 23, 2006 7:41 PM

Eddie, now that is a goodlooking deadlift video. But The "C" state was Colorado. They have problems too. Thanks buddy.

Rip

Comment #170 - Posted by: Rippetoe at September 23, 2006 7:57 PM

#163
Way to go! Keep the family moving. We love to see that children are involved. Our kids CrossFit too. Ages 10,12 &13. We're 41 and 45. Enjoy your weekend!

Comment #171 - Posted by: jodi at September 23, 2006 7:59 PM

Did the BrandX puppy

Age: 31
BW: 235 (23%)

CFWU(10) x3 - 17:10
rest - 5:23 (was walking my block measuring if 200m)
Lunge 55m - 3:00
rest - 2:00
400m - 2:21
rest - 3:20 (almost threw up)
55 squats - 2:00
Total - 12:40

Ow, ow, ow. My legs REALLY hurt after this. Feels good to lie down in front of a fan after this.

Comment #172 - Posted by: Nuke-Marine at September 23, 2006 8:09 PM

14:50

Comment #173 - Posted by: hondaracer at September 23, 2006 8:15 PM

33 y.o. male, 174#
As Rx'd 10:30.
Legs, shot!

Comment #174 - Posted by: Denver Sheepdog at September 23, 2006 8:42 PM

Caught up with CF Sydney for the WOD ... thanks guys!

as rx'd
8:01
hmmm ... can't bend down anymore:-)

Comment #175 - Posted by: Matt Swift at September 23, 2006 10:14 PM

10;24 as rx'd

Comment #176 - Posted by: Vincent at September 23, 2006 10:15 PM

My second 50% day of this 4 day block
So I did:
- 50 mtr lunge
- 400 mtr run
- 50 squats
time: 4:30 min.
Extra: muscle up practise.
Have fun, Johan

Comment #177 - Posted by: Johan Nederhof at September 24, 2006 1:13 AM

11:37 as rx'd

Comment #178 - Posted by: Max R. at September 24, 2006 5:13 AM

as rx'd 14:15

Comment #179 - Posted by: Travis at September 24, 2006 5:18 AM

as rx'd

10:05

Comment #180 - Posted by: JonM at September 24, 2006 5:42 AM

as rx'd

13:00

Comment #181 - Posted by: JohnN at September 24, 2006 7:08 AM

as rx'd

377 - 8:52
404 - 8:47

Comment #182 - Posted by: df404 at September 24, 2006 7:59 AM

10:54 as RXed.

Comment #183 - Posted by: MurphIZ at September 24, 2006 8:09 AM

10:17 as prescribed

Comment #184 - Posted by: Ahmik at September 24, 2006 8:21 AM

Chris - 10:20
Julie - 16:21

Comment #185 - Posted by: Chris Jordan at September 24, 2006 8:30 AM

As Rx'd:
9:37 (I didn't record times for each exercise)

Comment #186 - Posted by: phillip bwt 173 at September 24, 2006 8:37 AM

As Rx'd
10:05

Comment #187 - Posted by: tim FT.CARSON at September 24, 2006 8:43 AM

As Rx'd
10:05

Comment #188 - Posted by: tim FT.CARSON at September 24, 2006 8:44 AM

85 lunges
threadmill run @ 9.0
Squats

14:54

Comment #189 - Posted by: Frank at September 24, 2006 9:11 AM

16:50

did anyone else experience a strange burning sensation in their thighs?

Comment #190 - Posted by: David Gladstein at September 24, 2006 9:32 AM

12:08, spent about 40 sec. getting the treadmill to reset, but I'll take it. Get some...

Comment #191 - Posted by: FireSmac at September 24, 2006 9:38 AM

7:40

did workout right after yesterday's workout with 5 minute rest

Comment #192 - Posted by: lmd hefty at September 24, 2006 10:01 AM

50 years old, BJJ purple belt 100 meter lunges, 800 meter run,and 100 squats in 9:20. I am sure I can get in the high 8s

Michael Estrada
50YOA
178lbs
5 foot 5inches
Maguilla BJJ purple belt

Comment #193 - Posted by: mike at September 24, 2006 10:50 AM

Team LEGION in IZ

JK 13:05
JP 11:01
AB 16:00
CA 13:15
MV 10:05
All as RXed except for MV...rowed 800 meters due to sore calf.

Comment #194 - Posted by: MGV35 at September 24, 2006 11:05 AM

Triathlon training:
Ran 1:20 SLOW
About 8 miles

Comment #195 - Posted by: Dasha Baez at September 24, 2006 11:56 AM

Sandy:

10'34"

Comment #196 - Posted by: Sandy at September 24, 2006 12:50 PM

12:18 as rx'ed

Comment #197 - Posted by: DC Steve at September 24, 2006 12:56 PM

8:19 as rx'd

Comment #198 - Posted by: photoman at September 24, 2006 1:40 PM

Still a day late...

CFWU x3
BW 127

As rx'd 10:45

Hurt so good after yesterday! Didn't time events individually, and I'm only sort of sure about the distance of 100m, it may have been a bit long. Probably not though, just felt like it. I love the running WODs.

Comment #199 - Posted by: Sarah at September 24, 2006 2:05 PM

34yrs 192# 17%BF 5'8.5"

CFWU x 3: assisted pullups due to recovering rotator cuff tear

11:22.5 run man the run hurt :)

Comment #200 - Posted by: Kudo at September 24, 2006 3:10 PM

oops, I did 100 lunges not 100M of walking lunges, and I thought I had a respectable time LOL!

Comment #201 - Posted by: Kudo at September 24, 2006 3:15 PM

For time:
100 meter Walking lunge
800 meter Run
100 Squats
9:26 -- On a track.

Then did:

60 Pullups and 60 Dips in 11:37.

Comment #202 - Posted by: Steve G (Age 44) at September 24, 2006 3:16 PM


26yo 200lbs

light walk warm-up

100 walking lunges (with dog)
100m sprint x 6 (raced my dog)
200m sprint x 1 (without dog)
100 squats

21:00 mins (30-60 sec rest between sprints)

Comment #203 - Posted by: Greg at September 24, 2006 3:57 PM

bw 165#

as rx'd with a 22# vest on

7min 57sec

Comment #204 - Posted by: bridges at September 24, 2006 4:07 PM

Subbed 1000m row for running

12:32

Comment #205 - Posted by: Tim F at September 24, 2006 4:12 PM

CFWUx3 - squats
~11:30
saw that chrono wasnt rolling at about 200m into
800 ARRRGH! wasn't going to start over,though
1 day behind

Comment #206 - Posted by: G.Luke at September 24, 2006 4:15 PM

6:55 as rx'd....

Comment #207 - Posted by: BobM at September 24, 2006 4:47 PM

6:45 at 7258 ft.

Comment #208 - Posted by: blake at September 24, 2006 5:16 PM

Age 50/BW 240#
120 yard walking lunge
subbed 1000 meter row for run
100 squats
20:23

Comment #209 - Posted by: stan k at September 24, 2006 5:52 PM

As Rx'ed: Jack 9:27 Hunter 9:27

Comment #210 - Posted by: Jack at September 24, 2006 6:16 PM

BW 58kg

14:50
i think did more than 100m and 800m as it was outside

ow legs ow

Comment #211 - Posted by: Alicia Zhuang at September 24, 2006 6:17 PM

Times:
Lunges : 1:15
800m : 2:50
Squats : 3:00
Total : 7:05

Comment #212 - Posted by: Jon at September 24, 2006 6:26 PM

Andrew: 11:15
Brooke: 15:05

Comment #213 - Posted by: Andrew B at September 24, 2006 6:45 PM

8:57 as rx'd... should have pushed harder

Comment #214 - Posted by: Ben -Alaska at September 24, 2006 8:07 PM

Are we to use weight with squats or just your own body weight?

Comment #215 - Posted by: T.Starks at September 24, 2006 9:05 PM

9/23/06 7:30pm

With partner Brent @ Doherty High

7:31

Comment #216 - Posted by: Shane Rosselle at September 24, 2006 11:02 PM

me

bw-145lbs

11:27

gerrick

bw-240lbs

14:11

ran in the rain, could've done it quicker on the treadmill, but where's the fun in that?

Comment #217 - Posted by: edmund vega at September 25, 2006 1:54 AM

10:43
2:20 lunges
4:10 run
4:13 squats

Comment #218 - Posted by: Rusty at September 25, 2006 4:47 AM

9:03 as rx'ed

Comment #219 - Posted by: slc dirtbg at September 25, 2006 5:47 AM

12:00 as Rxd

Comment #220 - Posted by: Nick at September 25, 2006 6:53 AM

cfwu x 3

11:40

Did this on a treadmill. Quads were fried after the squats. Sets of 20's, then 10's

Comment #221 - Posted by: Brett_nyc at September 25, 2006 7:17 AM

J: 8:42 as rx'd
Did right after 3 x 800 WOD. 3 min rest prior to start

Comment #222 - Posted by: JSG at September 25, 2006 7:30 AM

lunges 3:30
run 4:21
squats 6:40

total 14:31
this is my second week of this program, loving it so far.

Comment #223 - Posted by: justin at September 25, 2006 7:32 AM

As Rx'd

Anand 13:10

Margie 14:34

Comment #224 - Posted by: va realtor at September 25, 2006 7:37 AM

Subbed 1000m row for run (time 4:01 pr)

Total time 14:30

Squats were broken, primarliy for @#!?&! arthritic hip, but good rom, hitting target bench with my butt at the bottom. Have to admit first 20 lunges or so not quite touching my knee--hitting golf balls on the practice range not quite enough warmup!

Comment #225 - Posted by: Blades at September 25, 2006 8:26 AM

19:00

Comment #226 - Posted by: Cameron at September 25, 2006 8:50 AM

6:38

Comment #227 - Posted by: Karl Blanke at September 25, 2006 8:51 AM

14:39, after 30 muscle ups in 6:34

Comment #228 - Posted by: Auty Brooks at September 25, 2006 9:01 AM

CFWUx3 (minus squats)

As Rx'd 12:29

Comment #229 - Posted by: SueAnne at September 25, 2006 9:08 AM

14.05 min as rx'ed

Comment #230 - Posted by: Ryan at September 25, 2006 12:07 PM

lunge = 2:32
800 = 4:20
squats= 2:32

total = 9:24

Comment #231 - Posted by: Davie at September 25, 2006 12:27 PM

12:10

Avg HR: 170
Max HR: 181

Comment #232 - Posted by: MJB at September 25, 2006 1:52 PM

10:40
running on treadmill.

Comment #233 - Posted by: Jamie W. at September 25, 2006 2:29 PM

As Rx'd

8:24

Think you need to make this 2 or 3 rounds!!!

Comment #234 - Posted by: Dasha Baez at September 25, 2006 3:02 PM

12:31

Then rucked a mile and a quarter roughly 70lbs

Comment #235 - Posted by: petey at September 25, 2006 4:16 PM

Stacy: 9:20
Katie: 9:05

Comment #236 - Posted by: Katie Jo at September 25, 2006 4:22 PM

Didn't have an accurate running course so I subbed 500 rope skips for the run. Finished in 12:12. A to A squats and knee to ground 'kisses' on the lunges.

-D.

Comment #237 - Posted by: Dan Silver at September 25, 2006 4:23 PM

As RXed:
8:41

Comment #238 - Posted by: mws at September 25, 2006 4:34 PM

7:29 as rx
i love this stuff!

Comment #239 - Posted by: Garry Martin at September 25, 2006 5:52 PM

Brutal. Did this one day late on 9/24.
11:09, as rx'd
Lunges - 3:11
800m - 3:59
Squats - 3:58

Had to estimate by using my 100m pace count to map out an 800m course. Today (rest day) it hurts to sit down to go to the bathroom. Thank you so much.

Comment #240 - Posted by: Dale Saran at September 25, 2006 6:10 PM

11:43 and that's no bullsh&t.

My legs are shaky.

Comment #241 - Posted by: Ron Nelson at September 25, 2006 6:33 PM

Ran like a total spaz after the lunges
15:00

Comment #242 - Posted by: Clay S at September 25, 2006 7:54 PM

9/25. 14:09.

Indoor track is awful on the lungs.

Comment #243 - Posted by: J. Addison at September 25, 2006 11:53 PM

Cramped up big time during the lunges...Mostly walked the 1/2 mile at a face pace.
16 minutes.

Comment #244 - Posted by: NYCRaider at September 26, 2006 6:04 AM

18:00

Comment #245 - Posted by: Chris.Mich at September 26, 2006 6:09 AM

10:34 Catching up after the seminar.

Comment #246 - Posted by: steve hb at September 26, 2006 6:20 AM

I just started training with CF yesterday. I added a 2 mile run, 1 mile to the track and back to work. tough workout, my butt muscles ache today. I can see these workouts being addictive.

Comment #247 - Posted by: movie-replicas at September 26, 2006 7:45 AM

total: 16:28
My running needs improvement, and my squats were really broken. I'm looking forward to seeing my impovement the next time this workout comes around.

Comment #248 - Posted by: Whitney Bass at September 26, 2006 8:18 AM

11:04

Comment #249 - Posted by: ChadC at September 26, 2006 9:06 AM

13:56

Comment #250 - Posted by: GinaC at September 26, 2006 9:06 AM

WOD as rx'd 10:31

Comment #251 - Posted by: pwoodruff at September 26, 2006 10:05 AM

as rx'd
11:59

Comment #252 - Posted by: T.Starks at September 26, 2006 11:08 AM

CFWUx3
8:22
Went a little too far with the lunges; wasn’t familiar with the markings on the track.

Comment #253 - Posted by: Doug at September 26, 2006 11:18 AM

A few days late....

100m lunge 3:04
800m run 3:28
100 squats 6:14

12:46 "workout time," but my total time was 14:26 w/rest btw exercises

How do you all do the squats so fast? I did 4 x 25 and didn't take much break between sets, I don't see how I could have done them much faster....

random note: first CF post :D

Comment #254 - Posted by: Hannah Tuson at September 26, 2006 12:18 PM

A few days late....

100m lunge 3:04
800m run 3:28
100 squats 6:14

12:46 "workout time," but my total time was 14:26 w/rest btw exercises

How do you all do the squats so fast? I did 4 x 25 and didn't take much break between sets, I don't see how I could have done them much faster....

random note: first CF post :D

Comment #255 - Posted by: Hannah Tuson at September 26, 2006 12:18 PM

11:51 as rx'd

Comment #256 - Posted by: Tommy A. at September 26, 2006 1:03 PM

8.29 as RX'd.

Olivia: 10.16

Comment #257 - Posted by: Mike_h at September 26, 2006 3:22 PM

As rx'd 9:43

100m lunges
50m walk
800m run
100 squats

All done on a track.

Comment #258 - Posted by: A.M. at September 26, 2006 5:41 PM

Did a Bench Press workout first?
10x145
8x220
6x235
4x255
2x275
2x290

Ran around neighborhood, so not quite sure. Had only a clock instead of a stop watch, but as RX'd
somewhere between 9 and 10 minutes

Comment #259 - Posted by: mark at September 26, 2006 7:18 PM

As rx'd
9:40

Comment #260 - Posted by: AJonusas at September 27, 2006 3:11 AM

Did this on 092706

12:26
did 100 walking lunges (probably more than 100m)

Thanks!

Comment #261 - Posted by: murph at September 27, 2006 5:50 AM

7:59 as rx'd

Comment #262 - Posted by: Von-Paul at September 27, 2006 1:33 PM

BW=205, 46, 72"
36 lunge steps (~4 feet per step, heel to heel)
Treadmill @ 3.5% incline, ~9.0 speed, 3:18 split.
Squats broken, 10+15+15+10+15+15+20
8:15.76
done Wednesday, 9/28/2006 @ 2100 pst

Comment #263 - Posted by: jimc at September 27, 2006 8:52 PM

Meyer 11:44
12:30 candis
12:30 sam
13:13 Godfrey

Comment #264 - Posted by: Meyer at September 28, 2006 4:31 AM

9:49:04
90 lunges

Comment #265 - Posted by: Luca.Z at September 28, 2006 6:17 AM

age 39 (9/23) bw: 198ish
Did this one for my birthday with family on the football field.

as rx'd: 14:48 (lunges 4:28, 800meters 8:16, sq. 2:04). The 800 was awful. Slow and painful- still recovering from previous workouts. Gonna be working on lowering 800 times. Lunges broken, Squats straight and good.

Comment #266 - Posted by: kaala at September 28, 2006 6:39 PM

Walking Lunges from garage to street & back
Ran around two blocks (one big rectangle)

9'29"

Comment #267 - Posted by: AT at September 29, 2006 3:41 AM

11:00 as Rx'ed

Now I can check off the 100 squats from the CF North Level 2 standards.

Comment #268 - Posted by: John Frazer at September 29, 2006 4:26 AM

Did it twice because I thought i could go faster after my first attempt

1. 7:40

striaght into

2. 6:58

Comment #269 - Posted by: denzil Bentley at September 29, 2006 10:13 AM
Post a comment






Remember personal info?