This will be perfect for me tomorrow. Yeah running!!!

Time to beat Rob again...muahaha. I'm thinkin this will require steel toes.

as a friend and fellow warrior, that video gives a very small glimpse into Brett's (AFT's) determination, coachability and perseverence all in one
i speak as one but i know others will see, he is a large asset to the CF family b/c of these qualities
what i have seen for years, everyone gets to experience, i am proud and humble

Coach,

Asking for another shoulder press after a push jerk failure? You're sooo funny.

Is the CFWU supposed to be done on running WOD'S?

I can't believe AFT made the WOD picture, that is too funny.

OPT, so are you gonna kiss him now?

Just started back yesterday for first time in 6 weeks. Can't even explain how good i feel after only one day back on X-fit.

is this kinda like a max effort day where you rest as much time as you need or do you try to finish all 3 as fast as you can with a running clock?

chris, run as fast as you can and rest as much as you need to, keep time for the runs and rest seperately. that way when you do it next time you will have something to judge yourself from.

Chris S:

Finishing all three as fast as you can would make it a 2400m run and not 3x800m.

Coach said rest. So I am going to. It would be useful, however, if Coach would tell the group how long to rest. Then we'd eliminate these questions and have a more accurate gauge of effort. I plan on resting for 1 minute past after my breathing returns to normal.

I will also do the CFWU first. It gets me ready for effort.

90 seconds of jogging or walking is a pretty typical rest interval between hard 800-meter runs.

Chris S, some will rest 1:1 (length of time to do the run same as rest before next round). Some will rest 2:1 (half as much rest as the run). Some will rest a set amount of time. Some use a heart rate meter and could rest till heart rate is at 50%. Some just walk around the track once.

As said, write down how you do it so you have some benchmark to compare yourself with later.

that was a pretty pitiful showing
800m 3:55
rest 3:30
800m 4:03
rest 3:30
800m 4:13

might have something to do with the deadlifts yesterday, my glutes and lower back were a little sore. not to mention I'm about 10# heavier than when we did this last. I've got the workout dialed in just can't seem to get my eating habits right.

Travis-

Are you gaining muscle? Is your body composition changing for the better? It may be that your body is adapting to the stress that Crossfit is introducing to it. Crossfit can pack on some muscle if the conditions are favorable. When was the last time you did this WOD? 10 lbs in 6 (if you did it on Oct 5)weeks isn't unheard of. I know that I have no problem gaining that fast if my diet supports it.

This may sound crazy. What other exercises do you do, or is the WOD the only physical training done on that day?

1SG-

Just so you know, I'm standing at parade rest as I type this. Don't ask how me how I can do it, I just can.

It all depends on how you feel and what your current fitness level is. The WODs left me floored for quite a while, and that was while scaling them down. I was scoring over 300 on the APFT and still smoked to the core. Your body will adapt over time, given your diet is where it should be.

I do extra depending on how I feel. When I'm in the rear, I do 4 WODs a week after work and on the weekends, in addition to unit PT. When I'm forward, I do some cardio/sprints/HIIT in the morning, and then a WOD in the afternoon, depending on what's going on. If I can only get one in, I'll skip the cardio and go w/ the WOD.

I think you'll find that CrossFit is a good mixture of cardio and weight lifting, and may not want/need to do any more. Just make sure that you're eating right, drinking water, and getting rest days when you need them, and you'll be amazed at your improvements.

JR,
Thanks! I am trying to make this work, and trying to get as many details as I can get. We have been in the sandbox for 4 months now, and the run in the morning and the gym in the afternoon was getting a little boring.
Oh yeah, At ease!! Once again thaks for the help.

JR, unfortunatly my diet does support gaining ten pounds in 6 weeks. Just not muscle. I think I've gained pretty much all the muscle that I'm going to easily; my body comp has gotten better, but nowhere near where I'd like it. Now I've got to burn off the fat. Which theoretically shouldn't be too difficult as there is plenty of it. But the difference between theory and reality is a joke for another day.

Stories of true American Heroes.

http://www.emailthis.clickability.com/et/emailThis?clickMap=viewThis&etMailToID=1805495428

This was a little complicated from the timing factor....do you factor in the rest time? Is there a target rest time? I finished the three rounds in a total of 14:20. I think I underestimated stamina on the first run and went a lot harder on the last two. Interesting workout...might need to hurt myself more later tho.

1SG-
The WOD is a great downrange workout. I am almost at the halfway point, and it has been my workout from the start, and once you and your joes have been XFitting for a while and get the hang of it, you won't want to do anything else. Plus, you won't spend a lot of time dong it; I easily work out a time to do it with my patrol schedule. Also, I'm one of those guys that can "naturally" max the APFT due to genetics/luck, but there were plenty of areas where I was weak and didn't know it; XFit exposed those just through the WODs. Trust me, it will pay off, not only for overall health, but when you give your guys an APFT and tape test and the difference is in the numbers. Don't forget to do the CrossFit WarmUp. In my opinion, it is an integral piece of the puzzle. Hope this helps.

Travis-
After reading your comments the other days about seeming to hit a wall with dips and then a slower time on Diane, I think that you actually may need to take a 50% week or a rest week. It sounds like your body is fatigued and especially where you are, you are going to feel the fatigue quicker. Stress of being where you are will show up in your body first before you are aware of it mentally.

Kate

I will be subbing 6 hours of cleaning out gutters, trimming grapvines, and raking leaves for the running. Proceeded by the CFWU x 3.

Kate

Probably a stupid question, but what consists of the CFWU? I currently do a "continuous" warm-up of high-knee skips, hk runs, butt-kicks, backpedal, lunges, "athletic position" carioca, "a-p" shuffles, and 2 20 yard sprints from "ready position". Any help or a link to see the CFWU would be appreciated. Thanks.

-Jake

Felt really good today.

800m 3:06
Rest 3:00
800m 3:10
Rest 3:00
800m 3:08

1SG / Will,
Crossfit is slowly gaining popularity here in Afghanistan as well. The best part is the time and intensity. Those are hard to match with any other type of workout.

Now we just need to get some rings.

Legs are still a little wobbly from yesterday and I just finished a 4 day bout with the an intestinal bug.
1 3:49
2 3:24
3 3:20

excellent video, great work Brett.
It was much easier for me to spot the differences between the push press and the push jerk.

Jake #24:

CFWU is in the FAQ of the site. Soooo...yeah, dumb question. :)

didnt feel too good. 3 800's in 13:30. Took about 2 min rest between. Afterwards did 50 pull ups(full range, been cheating some), 50 full range dips(haha), Got some help on clean form. Feelin alot better on the motion now

Great job, Bret! The other day, I did push jerks and i hit my chin when I pushed the bar. Should I tilt my head back? push the bar forward? Any suggestions would be greatley appreciated! Thanks

15 mile easy run, 2:22 (first 9, 1:38; last 6, 44 min.) Taped my arches and soleus and felt great! I'm ready for the marathon, 7 weeks to go!!!!
I am running the disney marathon raising money for the lukemia/lymphoma society, as many of my friends parents and clients have or had some form of cancer. If any one's interested in donating or interested in doing a distance event through team in training, here is my website.

http://www.active.com/donate/tntscfl/tntscflLChadwi

Adam- My rings are currently en route (Tyler Hass's Power Rings). I brought a set with me downrange, but the Army lost them with the majority of my team's duffels. Once my rings are here, my setup will be pretty much complete minus the rope and rower. Then, "Crossfit ASR Cheyenne" might be the most forward-deployed unsactioned XFit facility in the world. We aren't even on a FOB, just a little 200x300 meter outpost. Best-kept secret in Iraq. Happy Crossfitting!

No Grunting, They Said, and He Was at the Gym

http://www.nytimes.com/2006/11/18/nyregion/18grunt.html?hp&ex=1163912400&en=08d8658209aa7d48&ei=5094&partner=homepage

as Rx'd, 12:38 (2:22 faster than last time)
BW = 205

Warmed up on bike for 5 mins, then 5 min jog at 7:30/mile pace

800 @ 2:58
walk @ 2:01
800 @ 2:55
walk @ 1:45
800 @ 2:55

Won't rest so much next time, unless of course, my 800s get faster, in which case I'll need it.

First week with x-fit. Excellent program!

My legs were killing me BEFORE the run. Turned in 3:15 - 3:43 - 3:42. Walked 400m between runs.

a good approach is to set a timer to 4min and take off every time the alarm sounds. That way your rest is based on how fast you finish. if it takes you 3:30 to run an 800 than you only get 30sec rest before you take off again.

I want to be like Coach when I grow up. Who wouldn't want to train under him. Time for another Cert,

On treadmill that doesn't go faster than 10.0:
800m 3:46
rest 1:30
800m 3:32
rest 1:30
800m 3:30

2:39
walked a lap
2:55
walked a lap
2:47

Really focused on staying on toes and keeping stomach sucked in which I have noticed creates better posture (elongated spine) and greater force transfer between abs and hamstrings. Anyone have experience with this?

2:32, 2:32, 2:27

5:00 rest between efforts.

My best so far this year.

One of these days I am going to have to drive to a track and see how fast I can go without speed bumps, sharp turns, the 180 degree turn around and inclines. It seems like the turns slow me down more than the fatigue.

3:02
3:14
3:12

CFWU ( 3 x 10 ) + 500m jog

800m sprint times:
3:01.10
2:51.30
2:56.38

recovery times 2:1

still sick and coughing lots
3:56
4:18
3:54

As rx'd

1. 2:21.43
2. 2:35.01
3. 2:52.45

Exactly 4 minutes rest in between each.

GO BLUE!!

#33 - I was about to post that - thanks. this is required reading for today.

BW : 70kg

WU : run to gym, CFWU x1

Main on treadmill that takes some time to accelerate.

3:32 (14kmh)
3min walk
3:27 (14.5 kmh)
3min walk
3:22 (15kmh)

Even if 15kmh equates with 3:12 per 800m, I will stick with the above times since there is no air resistance on a treadmill and makes pacing easier.

1. 2:41
2. 2:53
3. 2:51

Go Buckeyes!

Yea! a WOD I can still do.

1. 3:39
2. 3:47
3. 3:45

at the beautiful Mission Viejo High School track

Yesterday:
6 rounds - 200m, 15 bar dips, 20 situps
18:22

at the decrepit, defunct Oxnard High School

WU run to gym
WOD
2:50
3:00
3:10

Kate,
we're almost done, I'll rest when I get home. I'll just accept that I may be a little slower and a not quite as strong and remember not to hurt myself. Thanks.
Travis

Gabe
1@ 2:49
2@ 2:54
3@ 2:49

Wendy
1@ 3:45
2@ 3:35
3@ 3:16

Sandy
5'25
4'27
4'18

with two minutes rest between one and two

#40
Ahmik, sounds like weakness.

3:22
3:31
3:40
2 min rest

3:40, 3:39, 3:24 on a treadmill. I wanted to descend these and a treadmill is an easy way to force yourself to ramp up. Took about 6 min between efforts. Faster than last time which was outside on a track. BW:175, YOA:58 Thanks, Coach!

walked 400m between 800s

800-3:16
rest-4:52
800-3:20
rest- 5:40
800-3:30

total 20:40

4.56/4.41/4.46 on the tmill.
Rested 3 min in between.
Worked varying speed intervals, 7,5,8,4, etc.

Did 4 since that is an equal 2 miles:

2:30
2:38
2:32
2:29

1:1 work:rest

faster than last time but I must try harder!

3:19
3:00 rest
3:22
5:00 rest
3:34

I felt like I cooled down too much with a 5:00 rest.

Day behind. "Diane" posted ystd.

880's at the H.S.

3:03
3:10
3:18

4:30
4:02
3:35

3:06, 3:17, 3:10 - this was painful after Diane

oh yeah, 2:1 rest to work

as rx'd
2:42
2:39
2:37

3:00 rest between runs

3:25
rest
3:15
rest
3:05

Subbed 8 mile, 70# ruck: 1:42:53

Guess I'm certified for deployment now. Why does the military always take something fun, like backpacking, and turn it into work :(

PB

Met with local CrossFitters here in San Antonio and did a slightly modified Cindy:

As many rounds in 20 minutes of
5 L-Pull-ups on rings
10 Push-ups
15 Squats

Total of 9 + 2 (numbers were slightly affected by 7, 4, and 2 year olds wanting to try ring pull-ups at the same time)

wod as rx'd total time 10.40

1-2.35
rest-1.25
2-2.28
rest-1.32
3-2.35

Runs outside
N: 3:15, 3:16, 3:17
J: (with full flak body armor..appx 32 lbs) 2:54, 3:03, 3:10

2:56
3:19
3:13

Didn't track rest times, maybe 2-3 minutes each. The runs felt better than the mile runs I did yesterday.

4x200m: 34.6/32.5/34.9/35.4sec
2x100m: 15.1/16.0sec

3:44
3:57
3:45

rested ~1:30 between efforts.
second time probably crap due to big hill that I had to go up instead of going down, like with first and last sets.

2.2 mi run to HS track

3:34
3:30
3:24

2.2 mi run home

Yes! Negative splits.

Sad state of school children fitness (and no more pull ups required!!):

http://www.contracostatimes.com/mld/cctimes/email/news/16045753.htm

Whoops - forgot to post my rest

2.2mi run to track

3:34
3:30
3:24

2 min rest in between each 800m

2.2mi home

Family CF Day
Ran to Windmill
4x windmill hill tree circuit
20x step ups on picnic bench
60 push ups (Bman)
60 crunchers (Maggpie)
Family football game (Whammie)
Awesome feast afterwards!!!

3:29 3:30 3:36, lots of up and down hill running.

3:13
3min rest
3:23
4min rest
3:23

3:34/3:28/3:26
~ 3:30 rest between efforts.

The track was full so I ran up a large hill nearby:
3:51
3:52
3:54

#67 PB, that's not a ruck, that's a run. Are you trying to break yourself? Doesn't sound like the Army turned it into work, you did!

12:45 miles, not bad. How tall are you?

2:30/2:22/2:43
1st and 3rd into cold headwind
good workout, nice to be outside again

2:46,3:13,2:47
2nd round into a brutal cold headwind.
Boo to this workout, outside hates me.

2x 800m 3:16(pr) and 3:33
8x 100m
i wimped out on the last 800m :o( just didn't have it in me today.

CFWUx3-pull (no bar at track)

3:25
3:22
3:17PR

compare to 3:20/3:30/3:22, overall 8 sec. better and I got under 3:20 for the intermediate standards which I'm working on currently. So I'm happy!

XXXXXXXXXXXXXXXXXXXX
4:00
4:06
3:34
XXXXXXXXXXXXXXXXXXXXX

3:15
rest 3:00
3:45
rest-5:00
4:15

Urban 800

Done in Oakland; plenty of pedestrians, cars, and even a moving truck to avoid.

3 minutes rest between efforts:

3:10
3:23
3:18

Played with 20kg KB and ran 800m/3:48 to warm up

3:27--PR by 8 secs.
3:30
3:29

Rested 2-3 min. between efforts.

3:02
3:16
3:19

Three minutes rest between. Definitely could've pushed it more.

B: 3:11, 3:16, 3:17

J: 3:15, 2x400 no times(interrupted mid way by my 4 yr. old falling off his bike. he's my rabbit!) and then 3:45.

Sub 1000m C2 Row Drag 4 for Run
3min Rest

Adc
3.38.0 @24 SPM
3.46.4 @23 SPM
3.46.2 @23 SPM

Roger
3.47.1 @31
3.54.7 @29
3.56.4 @29

3.05, 3.04, 3.20

3:20
3:20
3:24

Rough terrain track run, but same course as last time.Times a little quicker this time and able to push much harder.

3:30 at 9mph, 3:25 at 9.2mph, 3:20 at 9.5 vs
3:39 at 8.5mph, 3:35 @ 8.7mph, 3:26 @ 9.2mph on 10/5/06. 10 min ellip wu. hr avg 122, hr max 176.

33 yo male, 178#
Today's WOD
3:49
3:25
3:12-should have pushed harder on the first rep

Caught up w/ Diane from yesterday
As Rx'd
9:20, 85 seconds faster than April
I bought some climbing chalk after reading Coach Rippetoe's Essential Equipment article in the September journal and with just a light dusting I didn't have any grip problems for the DL.

Did tabata squats with my gf instead...we just couldn't get motivated to get to the gym and run.

21-21-21-21-20-20-19-20, BT score 19, Pr score 20
20-19-19-20-18-18-18-18, CS score 18

800m x 3
10 minutes rest in between

2:56 (stupid shoelace...)
2:50
3:06

235#(23%) male 44yo

3:35
3:40
3:35

3:18
Rest 6:00
3:08
Rest 5:00
3:18

Felt good. Need to push harder.

3:30/3:30/3:29 on treadmill @ level 1.5 incline
speed avg at 8.5 m/hr, goal 8.6-8.7 avg next time

cfwux3rds squats,pushups,situps,dipsx15 plankx25sec kip pu'sx8
runs
This time Last time
8.0 3:45 same
8.5 3:31 8.3 3:38
9.0 3:20 8.6 3:30
age 31 bwt 240

Early this afternoon did yesterday's WOD (posted in yesterday;s comments.)
Then went and did this WOD. Started with a 400M slow jog warm-up. Then times as follows:
3:37, 3:43, 3:49. Full rest in between ~2-3 min ea.
Not happy with the positive splits, but I now have something to compare to and beat next time. This was my first attempt at this work out.
Feeling pretty wiped right now!

4:02
3:58
3:53
Track at El Dorado Y

3:35
3:45
3:40

cfwux3 + 30 dips
1/2 miles on track
4:28
3 min rest
4:18
3 min rest
4:05

26 M155

2:52
2:50
2:55

1:30 rest

Subed Row

1000m - 3:46
1000m - 3:50
1000m - 3:52

11/18/06 5:15pm

age: 36
bw: 70kg

3:10, 3:07, 3:14

9:31 total time

bw 188

4:30
4:43
4:55

rest length unknown but pretty short

Age 50/BW 240#
3:16/3:12/3:26 on treadmill
running clock 22:29, appox. 4:30 between efforts.
Go DAWGS.

started getting dark so I did this one at the fire hall on the treadmill
2:47
2:47
2:47
3:00 minutes rest between,
posterior chain smoked from yesterdays DL's

Wow! So took a long break from when I first started Xfit to now. Lost all my workout buddies with a PCS. :( So it took a little longer to get back in the swing. Today was my second set of WOD's and I am actually behind this set. My roomate and I have started to build a gym in our garage piece by piece, so it has been great to just walk right out of the kitchen and into the "gym". I plan to talk my roomate into trying it, we will see, I think he will do it out of sheer curiosity. Anyway did Diane this morning and must say it was very difficult with dumbbells and realized the need for an olympic bar and a mat for the HSPU. Will do the 800m run tomorrow.So very happy to be back at it. How could I forget it rocked this much, and hurt this much? :)

Three efforts for time of:
Run 800 meters

Subbed row 1000 meters

first @ 6 setting 3:53 (last time 5 setting: 3:50)
second @ 5 setting: 3:53(last time 5 setting:3:49)
third @ 7 setting: 3:54 (last time: 6 setting: 3:51)

Played round of golf as warmup. Also my excuse for being slower this time. Wanted sub 3:50; Strategy was to try to maintain pace of 1:50/500, and let myself slack to 1:55 as I got tired, but didn't work. Next time try 1:55 pace and get stronger.

really pushed this one. Did it on treadmill
3 rds. of .5 mile

started with 9.0 3:28
went down to 8.0 3:45

started at 10.0 for
.3 finished at 9.0 3:10

3 min rest in between runs

2:51 2:56 3:12. My 3 day head cold finally caught up with me on the last one, totally died. I'll take it, though. Get some...

Oh yeah, 3 min. rest between sets.

2:45
3:00 rest
2:55
3:00 rest
3:05

3 rounds for time of: run 800m
1:1 work:rest

3:10
3:22
3:37 (~10% carbs in diet really showed up here)

ran an easy mile in 9:30 to finish things up/cool down

Chest still feeling a bit tight. Playing it safe and taking the day off.

3:31
3:27
3:30

4:00 min walk between rounds

Back to a longer post OPT mommy. runs done at indoor 200m track. 3:22/3:31/1:36/1:30
planned on a 45sec 200 which was on target after the first 400m but couldn't keep the pace.
3min rest
on the last one I crashed at 400m stopped the watch and then 5 seconds later started up again after feeling guilty about quitting.
First time doing all out 800m.
Last 3 summers have been spent racing 100 and 200m. Still getting used to working in a completely different energy system. The base has been set now.

Matthew: 14 YOM, BW 131 #
2::49 1:1 rest
2::51 1:1 rest
2::57

Frank: 47 YOM, BW 200 #
3::39 2 min rest
3::34 2 min rest
3::32

Ran around a couple non-rectangular blocks in my neighborhood, which mapmyrun.com says is about 826 meters.

Ran a lap with the dog as a warm-up, then: 3:25, 3:18, 3:12.

It was nice to feel stronger with each lap. This crossfit stuff works, I tell ya.

Followed up the run with Bikram yoga in an attempt to stretch out some of the pain that Diane wrought on me yesterday. HSPU's and deadlifts...wow, head to toe soreness.

2:45
2:50
2:51

3'27''12
3'37''87
3'41''70

Seems pretty slow. Just started xfit yesterday. My lower back is super sore from yesterdays workout.

bw: 187

Subbed 800m rowing. 2:53, 3:08, 3:06

Full warmup, time to move up to 15 reps this week
3:00,3:14,3:15 on the treadmill about 3:30 rest in between

Subbed 1000m rowing
3:34. 3:49, 3:51
5 minutes rest between sets.

36 bw 190

3:00 2% incline
1min rest
3:00 2% incline
1min rest
3:00 3% incline

no trip on treadmill
so sprint/run 3:30 x 3.

3:10
rest 3:30
3:22
rest 3:30
3:17

W-up: skipping with hspu for 5 min.
1st min: 1 hspu, rest of the minute rope-skipping
2nd min 2 hspu + skipping
etc untill 5 min, 5 hspu
run 800 mtr: 4:11 min
rest 5 min while doing the hspu sequence minus skipping.
run 800 mtr: 4:04 min
5 min hspu sequence
run 800 mtr: 4:02 min
Extra muscle-up practise, working on transition.
have fun, Johan

WU-12 min jump rope

3:35
3:30
3:43

3:21
3:28
3:18

Julie:
4:53 (1:30 rest)
5:40 (1:58 rest)
8:05 (she recorded 10:03 but I think she forgot to reset her stopwatch after her rest)

Chris:
Rutman mile
bw 165#
sandbag 85#
15:07 (had to stop and tie my shoe on lap 3)

800m 4:22
rest 2:00
800m 4:22
rest 2:00
800m 4:04

really messed up my first 2 effort by running to far so I didnt get an accurate time

3rd
3:15

Rd 1: 2:53

3 min. Rest

Rd 2: 3:01

3 min. Rest

Rd 3: 3:06

3:24
3:17
3:18 On gravel road by house

3:03
3:08
3:07
Outside- windy and cold

2:40
2:47
2:42

ran 3*800m all at once,
treadmill: 1% incline, 5.9 speed
total time: 15:21
(did after I did dianne from yesterday to make up missed days)

as rx'd
2:41
3:07
3:11
Three minute RI

2:50
2:50
2:58

3:20, 3:30, 3:30 (15km/h, 14.4, 14.4 on treadmill at 1*) About 3 minutes in between.

Ran on the same track both times.

this time:
800m: 2:35
rest: 2:00
800m: 3:00
rest: 2:00
800m: 2:45

previously
"800m: 2:36
rest: 3:00
800m: 3:00
rest: 3:00
800m: 2:43"

I shortened the rest interval and obtained virtually the same results.

Walk 200 between 800's

3:34
4:01
4:08

800m: 3:13
Rest: 3:00

800m: 3:37
Rest: 2:45

800m: 3:36

Colorado Springs - No Compromise!!!

Brent - 3:11/3:06/3:27
Shane - 3:11/3:06/3:14

Run 800 meters:

3:36 (pr)

Ran on treadmill 8.5 mph. Done yesterday.

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(15) x3 - 15:23 (subbed pu and dips with 10x ring pulls and ring push-ups)
Rest - 6:59

WOD - BrandX Pack: as Rx'd, Rest 1:1

Round 1 - 4:24
Round 2 - 4:37
Round 3 - 4:43

800m is 4x around my block, so it's up and downhill the whole way.

------------------------

Oct 5, 2006

Wt: 240 (25%)

WOD - BrandX Puppy: 3x 600m for time, rest 1:1

Round 1 - 2:54
Round 2 - 3:09
Round 3 - 3:30

------------------------------------

September 22, 2006

Wt: 235 (23%)

WOD - BrandX Puppy (3x600m) 1:1 rest

Round 1 - 3:24
Round 2 - 4:10
Round 3 - 3:40

Can't remember if I posted this already:

2 X CFWU

SUBBED 800m dash

3 X 1000m Concept 2 Rower
4:06, 3:57, 3:56

Wheel for Abs and I was done.

800m 3:14
Rest 3:38
800m 3:36
Rest 3:34
800m 3:54

Subbed 3x800 c2 rows as running and I no longer get along very well.

Row: 2:55
rest 2:00
Row: 2:53
rest: 2:00
Row: 2:51
rest: 200

Stoked about the negative splits. My warm-up was not all that great, and I think it cost me a few seconds on the first 800.

2:44, 3 min rest, 2:54, 3 min rest, 2:49.
Runs 1 and 3 had 5-10 kt tailwind. (Failed to beat 2:36 PR.)

No WOD

Tang Soo Do seminar.

Those guys are nasty

7:00 warm-up
3:20 for first 800
3:40 cool down at 5.0 mph
3:17 for second 800
4:00 cool down walking, then at 5.0 mph
3:26 for final 800

Ran on treadmill at 9.0, 9.1 and then varying speeds between 9.0 and 8.0.

CFWU x 2
Subbed 3 x 1000 rows on the C2

3:53 pulling hard 1:50ish pace as long as possible. Nearly gassed at 500, had to slow it down a bit to finish.

4:11 - Different strategy - moderately hard pull (2:00 to 2:05) then sprint last 175 meters

4:15 - Gradually accellerating from start to finish, beginning at a 2:20 pace finish at 1:45. Probably increased speed a bit too slowly. Still left gasping at the end.

bw=204
1x800m=3:58
1x800m=3:55
1x800m=3:50

34 kipping pullups (pr) met goal of 30 by Thanksgiving. Now onto 40 by Xmas. Ultimate goal is 65.

2:50
2:45
3:06

Off of my pr (2:40) significantly. It looks wierd to run faster on the second round but there was a strong head wind on the first and third runs, and subsequently, a tail wind on the second.

Age 36, bw=177
1x800m=3:45 (Rest 2 Min)
1x800m=3:45 (Rest 2 Min)
1x800m=3:45

Jen:
3x800m
3:10
3:04
3:10

1:50 recovery

zac-3:52, 3:56, 3:30
mae-3:20, 3:23, 3:20

Team Lakeland
Neil 2:25 2:47 2:57

Jen "I'm sandbagging" 6:18 6:09 5:57

Olivia:
4.17 2 min rest
4.05 3 min rest
4.07

44, 5'11", 201lbs
5:25, 6:03, 5:49
these look like my mile times from 30 years and 60 pounds ago BUT, i ran them without walking which is a PB in and of itself. i definitely could not have done this when i started crossfit almost 3 months ago or when we did it last time on 10/05.

2:45, 2:51, 2:51

Rested for the same amount of time as each of the first two sets took.

2 mile run instead

wu: 800 meter jog, much less structured than last time this popped up
wod: 3:15, 3:09, 3:02, descending splits but slower than last time-blaming it on the lazy warmup

M-5:28, 5:21, 5:10; 24:30
D-sick

3:23
3:19
3:10
On Treadmill

2:53
2:54
2:41 (pr)
5 minute rests between. Didn't meet Pukey, but he was in the neighborhood.

3:18
3:21
3:14

14 mins flat

age: 39 bw: 194
catching up on these I missed last week. Looking forward to this one. Subbed C2 1000m rows.

3 sets wu -- sq 15, abroller, hanging leg lifts, pullups, dips x 10
3x 1000m rows which were crazy good workout. I was laying out on the concrete driveway of my house gasping and watching the finches nest in my house.

1- 3:45.4
2- 3:38.6
3- 3:37.9
all at 36s/m

3.09
3.19
3.19
1 min rest

Last time (for me it was the 9/23/06 WoD)
1 - 3:09
2 - 3:23
3 - 3:32
5 mins rest in between.

Today (actually done on 11/21)
1/3 cfwu - squats
3:09, 3:17, 3:23
with :45 less rest (used 4:15 rest in between for almost a 1:1 ratio). This seems hard to believe given that I was sporadic for a while on WoD's and have only recently begun hitting it hard again. But I'll take it. Now, need to get the times down to at least one or two sub 3 mins.

3.21, 3.11, 3.03
On treadmill @ 1% incline.

Pr since crossfitting
2:37-2:50-2:48

on the road outside of home

1 - 6:23 (uphill)
2 - 5:38 (mixed)
3 - 6:12 (downhill)

On treadmill at work @ 2%incline:
1-3:22
2-3:49
3-4:00
resting about 4 minutes between each.
32yo, 192 lbs

3:15, 3:17, 3:23 (5 minutes rest in between)

Been a few WOD behind. Did this yesterday 11/21..on treadmill with 10mph max...all 3 runs were 2:55 ish...3 min rest btwn.

M/44/250
1000M row
4:04 rest 3 Mins
4:07 rest 3 mins
3:58
should have pushed harder on the 2nd row

Tried to estimate 1.25 laps on a .43 mi track to get about 800m.

2:49
3:08
3:19

The second one was by far the most difficult. I pushed myself so hard that I was grunting the 150 m or so, ha.

1/2 mile intervals:

3:29
3:29
3:27

3 efforts for time of 800m run:

4.00
3.55
3.47