I'm from the south and every Sunday we go to church then go to momma's house for a big Sunday dinner. it's hard to train, let alone do anything else, after Sunday dinner at momma's.

Congrats Cill. I know how much hard work you have put into getting the Muscle Up. Great Fun seeing it on video.

Cill-
That was the most inspirational video thus far! THANK YOU for your inspiration!
I WILL get a muscle up this year!

Cill,
awesome work!

Congrats Cill! That was amazing!!

Cill,

So Cool!! All that hard work paid off girl. I am so bummed I wasn't there to see it in person! You're AWESOME!!!

What's next, Cill?

Cill,
I'm so happy for you, you worked hard and it paid off.

World Class Coaching...
and
Every day folks with the guts to put forth the effort...
Outstanding!

Wow, I wish I could do a muscle-up. I'm going to keep working at it until I can. You guys who can do them are awesome. Great music choice. Finally musical accompaniment for people who can't remember their 20's.

awesome video, awesome.

Awesome work Cill! I knew you could do it!

Quick...add Cill's name to the "TROPHY CASE!"

www.valleycrossfit.com

If anyone is having any trouble with their lifting form, I cannot recommend Rippetoe's "Starting Strength" enough. I got mine Thursday, read it in just a few hours, and with just a few seemingly minor tweaks in technique, put up PR's in my deadlift and shoulder press in back to back days. Whats more, the weights felt much, much lighter, like, I could probably have maxed another 10-20 pounds on top of the PR's. Anyway, I'm a believer. Have a great weekend everybody.
-John

Thanks for the support you guys! Couldn't have done it without you. I guess there is no question about how happy that made me, (it's hard to keep cool when you are that stoked).
Cill

20'20 on the WoD.

The video is crazy awesome. I haven't done muscle ups in over 10 years and I know I can't do them now. With a spot, lol. They are hard as hell to do, so to those in the video - CONGRATS!!! I'll get back there someday.

Cill... The look on your face at the end of the video says it all. Congrats!

That was pretty frickin' cool, I gotta say. I really need to get my ass in gear on the muscle-ups and I'm glad that video is there to push me.

Seriously though, what is that tune? It seems so happy/hippy-esque I can't help but smile...

It's the J. Geils band, ain't it?

I am so stoked" I got my MRI today no results yet but by the grace of god I am going to be fine, and also I will finaly get a workout done.Had jury duty last week and back troubles , but I look forward to this WOD and me getting back to my cross fit" lovin WODS.

Need some help guys . . .

Was going to start a "ME Black Box" variation this week and was looking for some advice.

That was going to look like this:

Sunday-Metabolic conditioning
Monday-Max Effort (Total Body)
Tuesday-Metabolic conditioning
Wednesday-Max Effort (Lower Body)
Thursday-Metabolic conditioning
Friday-Max Effort (Upper Body)
Saturday-Off

Where I need help is on how to choose what to do on the metabolic conditioning days. Do I just mix it up and just pick random WOD's or should I be trying to choose certain types of WOD's for my metabolic conditioning days? I do brazilian jiu-jitsu and would also prefer to do met con that would help my conditioning for that if anyone has advice on what would be good workouts for helping my conditioning for jiu-jitsu. Also, sometimes my met con days will just be my jiu-jitsu class depending on what kind of time I have and how I am feeling.

Thanks in advance

This is exactly how the whole video-posting thing should work. Simple. Brilliant.

Congrats Cill! Great video, great editing. It brought a tear to my eye!

Gale, congrats!

Cill, that was outstanding. What a treat to watch.

Thanks for a great vid.

I'm still healing from Linda - at the 36 hour mark, I'm mostly GTG but my back muscles are still shredded. The fact that I have never done dead lifts is woefully apparent. On the other hand, I've very little upside potential for BP/squat, but can make a lot of gains for DLs just by getting the technique into my body, not to mention making the strength gains in my back. What an incredible lift. And I used to think it was a waste of time ...

John, thanks for the heads up that Starting S is available now. Reading Rip's articles on the DL/Squat yeilded great nuggets, and I'll bet I get more stuff like that when I read the whole book.

I had an interesting learning experience during Linda while bench pressing - working to get the reps out, I unconsciously shifted my palm under the bar a bit and found extra leverage. I've never been a great BPer, and never had any serious coaching or trainin on BP, but after 25 years I had assumed I knew what there was to know. There's always more to learn.

Apparently, I'm cheap and easy. These vids about the muscle ups have me counting the days until rings arrive ...

m27yo 190lbs
CF Total:775
Back Squat:275
Shoulder Press:135
Dead Lift:365

Cill go you!!!!

Comment #20 - Posted by pjminni

I've followed a similar program in the past with pretty good results. On Max Effort days, I would focus on power lifts. On Metabolic Conditioning days, I would to do couplets of med- to high-rep Olympic lifts and some kind of cardio work (3 to 5 rounds for time). Kettlebells work great for this kind of metabolic work, in my opinion.

Check out this Parkour and be humbled Jackie Chan!
http://video.google.com/videoplay?docid=515642196227308929&hl=en

CFWU x 3
switching off grips for pull ups( sissy & normal)
added stand press to help with HSPU
skiped for 2 mins

WOD 15:30

Wow 1200 meters never hurt so bad, Feel the Pain.
Enjoy all

lol wow I'm tired 2400 meters

Rick,
I just watched that russian kid and that is absolutly incrediblecheck it out its worth while and the music is cool

ha, that's awesome Cill!!
i miss crossfit soooooooo much :(
MRI this Friday

Great video. Congratulations Cill, very inspiring.

The newer vid's are a great help for learning / tweaking proper form-thanks coach and staff.

Cill, excellent job.

J

Doesn't that guy ever take his hat off??

Comment #25 - He took his hat off to get a photo with his hot girlfriend:

http://photos1.blogger.com/x/blogger/6391/4030/640/900676/DSC00870.jpg

congratulations Cil!

Great choice of music. Haven't heard Geils in a long time.

RE: comment #1 from Wayne...Wayne, I totally get what you are saying about being in the south and not being able to workout on Sundays after dinner with the family. Just skip the workout and forget about it. I miss one or two days per week due to house things, kids, other sports that I play, (whatever IT is) and I am still seeing results from CrossFit. Just do what you can when you can and work hard at it and all will be fine. The important things about Crossfit in my humble opinion are that you empty the tank on each workout and that you not be a slave to the schedule vis-a-vis MAKE IT WORK FOR YOU!!

Cill-hard work, guts and sheer determination really pay off! awesome! extremely encouraging!

Cill- I loved your face in the video, the range of emotions was great! Great job on the muscle up, and congrats.

Gale- good to hear that you'll be back soon!

J9- Hang in there.

Kate

44/175
All runs on mill @ 1%

3:00
3:20
3:23

45yom/179

all runs on mill @ 1%

3:37
3:47
3:42

Wayne, we have a saying at my house it is simple "Earn your dinner". We either workout before church or early afternoon before we load the family up and head to mom's house. Enjoy and like the last post said make it work for you.

11:25
ran on soccer complex in Plano, TX; probably not a whole 800m

I'm still feeling Linda's wrath!! (Did it Friday instead of Thursday)...

CFT and WOD today before going to dinner w/ the family...

bw-197

wu
1/2 mile trot around the track

wod
1/2 mile-3:40
rest 2:00
1/2 mile-3:43
rest 2:00
1/2 mile-3:39

Total-15:02

MC

m38yo, 198 lbs
CF'er for 3 weeks

CFT=655
Back Squat: 245
Shoulder Press: 135
Dead Lift: 275

WOD
3:18
3:24
3:35

Wayne, we have a saying at my house it is simple "Earn your dinner". We either workout before church or early afternoon before we load the family up and head to mom's house. Enjoy and like the last post said make it work for you.

Constantly running treadmill set to 1%.

3:22
3:21
3:17

Tabata Sit-ups: 18-17-18-14-12-9-9.
Tabata 20# DB BP: 17-18-18-19.

2:55
3:05
3:06

Constantly running treadmill set to 1%.

3:40
3:45
4:09

Tabata Sit-ups: 14-14-11-12-11-10-10-11.
Tabata 15# DB BP: 16-15-8-7.

as rx'd, 1.5 incline (8.5 on first 2 and 8-8.5 on last run).

3:28, 3:28, 3:37 (wanted to give up, but pushed through)

the 2 minutes rest killed me, usually i took 5-6 minutes in between when i did sprints before.

i can't wait for the snow to be gone to get outside, not a fan of the treadmill...soooo boring.

as rx'd on treadmill

2:45
2:44
2:47

2:41,2:46,2:47 - Row (6)

pre - snatch practice - 1,1,1,1,1 (143lbs PR)
post - wall ball practice w/ 12 kg to 10 feet x 100 reps

3:10
3:20
3:10

13:40

nice to be able to run outside again here in denver

M/6.2/220

3.37
3.39
3.53
15.09

Perfect day to run in Baghdad, weather wise. Perfect WOD, back still too sore from Linda to do anything else but run!

Easy jog and running drills warm up.

On a hilly course;

3.01

3.08

3.03

Middle portion of course was a 300m hill.

Good.

Kate- I can't even do that!:( lol
thanks :)

3:30
3:29
3:26
(bad diet)

Where can I get a quality set of rings? I vaguely remember a post was made around Christmas time but cant find it. A little help would be greatly appreciated! Thanks ahead of time.

We already had a long run scheduled. 12 miles in 1:55.10 - nice slow pace. That said, it's starting to warm up in Baghdad, and I would have rather run the 3 x 800 and puked on my shoes.

Rule #48. No more LSD runs after a CFT or max effort day.

www.ringtraining.com

very good

Congrats Cill! Awe-inspiring!

18:45 as rx'd

CFWU x 2

As rx'd

14:14 (at a 9mph pace)

...To clarify, the 14:14 included 4 minutes of rest. Times were in the 3:25 range for each 800m.

Strangely, my earlier attempt to post didn't come through.

Did 800m rows instead of runs. Splits were 1.55, 2.05, 2.02. Felt wrecked.

Did full CFWU using a 20lb weighted vest. Fun!

Tariq

Congrats Cill, very inspiring! Now I'm even more excited for my rings to arrive on tuesday...I can get back to practicing MUs like I could back at Crossfit sacramento.

My Times
3:52
4:16
3:45

W/U
15 min on bike
CFWU x 3 rds

3:00
2:51
3:00

38yom/220#

If anybody could help me with a little question. I have an Army PFT coming up, and I was wondering if anyone has any advice as to how many rest days one should take off before a PT test when doing the crossfit regimen. I'm just curious because I've heard many varied answers, and I want to know from someone who is working with crossfit specifically. My email is rmcwvf@mizzou.edu! Thanks!

14:19 as rx'd

14.5kmh (3:20 per 800m) 1% incline treadmill.

28/M/185
CFWUx3

These times made me want to puke more than the exertion of the running:

3:58/3:52/4:02

16:11:95

CFWUx2
20 walking lunges

900m rows instead of running
2:55
3:02
3:09

Amazing how hard you can push yourself in 20 minutes.

Really deadened by Linda Yesterday (Needed to get back on schedule, but wanted to try Linda - even with reduced weights, that's a monster). Next time I'll just stick my hand in a blender and call it a day.

15:25 (incl. 6 mins total rest)

Followed with 245# dead lifts x 8,8,8,6 and wall-assisted hspu x 10,10,8,6

All 800's done on treadmill @ 3% incline- 10mph
All 3 were 3:00 minutes

Today's WOD is a perfect Monday workout for me--no upper body, so will do tomorrow.

Missed all of the squat workouts in the last cycle so unlikely to have much improvement on the CFT. The CFT is a max effort test of absolute strength. I've been thinking about another of my weaknesses, muscle endurance, and specifically muscle endurance in body weight exercises. I flame out on "Angie" and other high volume BW WOD's from muscle fatigue way sooner than I lose my breath. Kelly noted a max effort Pull-up on her CFT, and I am just as curious about my BW exercise maxes as I am about my strength 1RM.

Sooo, I propose the BW max equivalent to the CFT. Call it the CFB or CFBMax. Using "Angie" or "Tabata Something Else" as the guide:
One round, max number of reps (go to muscle failure on each)
Pull-ups
Push-ups
Sit-ups
Squats
Do not rest between exercises; speed does not matter.
CFBMax score is total of reps.

Bingo 1 year ago max PU 3, Push-up 15, sit-up 25

Pull 20
Push 26
Sit 46
Squat 56

Total 148 (CFBMax)

I'll post this on the Board as well, but I know that Coach doesn't really spend any time there. Just something fun to consider.

3:10
3:10
3:25
Total 9:45 as rx'd
Treadmill

WU
Run to gym 20 min
WOD
TOTAL 13:27 on treadmill including the 2 min rest b/t rds.

Overall - 7 min 25 sec

1st round - 1min 53 sec
2nd round - 4min 14 sec
3rd round - 1min 18 sec

In addition to being curious about my max numbers on BW exercises I know that I need to train to increase my muscle endurance. So today's full WOD was:

"Angie to the Max" or "Max Something Else"

Max number of reps possible in each exercise; work to muscle failure; do not rest between exercises; rest 2 minutes between rounds. 5 Rounds of:
Pull-ups
Push-ups
Sit-ups
Squats

Pull 20 13 11 8 8
Push 26 19 13 11 12
Sit 46 26 21 22 23
Squat 56 35 29 29 34

Total 148 93 73 70 77

Observations:
1) As expected, massive drop-off from round 1 to 2, and 2 to 3. Pretty consistent from there on out.
2) Would do much better with a partner/coach/cheerleader...too easy to give in to the pain working alone.
3) Even without said partner, etc. I STILL hurt plenty.
4) Very happy with max 20 on Pull-ups. Despite the naysayer yesterday, this stuff works no matter what you bring to the table at the start.

D.

Bingo,
I'm a high school track coach and we do a workout similar to what you are saying. We call it Maxson's Maxs after one of legendary runners.
Max # of 200's in 4 minutes
Max # of Burpees in 1 Minute
Max # of Body weight Bench Presses
Max # of Body weight Squats
Max # of Pullups
Max # of Dips
Than we total the maxs like a CFT
I let them choose the order and they want to do it in. I also do not set a time limit. Many high schooler are too weak to do some of these exercises but we try to keep it geared toward personal achievement and less for competition.
I'm surprised how many of my athletes cannot do a single pullup or a single dip. Is it just me or is America getting weaker?

Age 30/BW 184#/5'10"

Subbed 1/5 mile on Horizon elliptical, L5 for runs

R1: 4:02+2 min rest
R2: 3:57+2 min rest
R3: 4:06

M/37/175

Did a treadmill 5-mi. hill interval workout at constant speed instead, about 52 min., hills: 1%, 2, 5, 2, 8, 2, 5, 2, in half mile chunks.

#28 Rick K -- that Russian parkour video is awesome -- judging by the names at the end, only one kid was Russian (Oleg), the other two were "Joe" and "Nort" (from the cyrillic), but definitely done in Russia. Amazing stuff.

2:04
2 minute rest
2:08
2 minute rest
2:16
2 minute rest

2:53
2:56
2:57

2:59
3:12
3:24

as rx'd outside
3:12
3:31
3:36

280#'s/43 yom

Outside, ~18 degrees with some wind

4:02/4:13/4:21

6'2"/200lbs/29yo

2:38
3:05
3:29

3:19
3:14
3:03 (PR)

Some local kids tried to chase after me for the last run, so I gave it a bit of extra wellie!

Makes me think I should source a training partner, give every workout a bit of extra wellie.

As rx'd

3:40
3:35
3:45

3 rounds:
5 pullups
10 pushups
15 squat
20 situps

finished with 20 minutes of laps in the pool

age-40
bwt-212#
1-3:39
2-3:52
3-3:42

41 yom 6'1" bw197

CFWU
3:16
3:44
3:50

the snowing and thawing made the track almost like a skating rink

4:23
2 min rest
4:28
2 min rest
4:08

running on ice definitely slowed me down, I might try this one again later with spikes, it should help a little

26/6'6"/180 lb
CFWUx2 (w/ push-ups; no pull-ups / dips / back extensions)

2:58
3:01
3:03
13:02 total

felt pretty strong today

3:26
3:18
3:23

14:07 total

Didn't do split times. Total ET with breaks = 13:57

That works out to an average 800 time of 3:19

2:42
2:50
2:52

4:19-3:41-3:39. I ran the first one on an indoor track and I think I lost count of the laps (it's 10 for a half) and went too far. The second 2 on a treadmill @ 1% and these times were near to outdoor track times. After yesterday I didn't want to pick up anything heavier than a beer bottle, so this WOD was a good call. Thanks, Coach! BW:175, YOA:58

3:01, 2:58, 2:52 on treadmill w/ 2 min rest in between.

Did Fran afterward. 11:43

Bingo- that's an awesome idea.

#81- I agree about America getting weaker. Look at how many kids glide through stores or down the street with their skating shoes instead of walking!

N- WOD as Rxed
4:30
5:25
6:25 (with some walking)

L- Rode his bike (just a little coughing)
2:50
2:40
2:54

I'm still resting my foot, feeling antsy to get back in it.

Kate

PERFECT day for a run here in Raleigh

800- 3:08
Rest 2:00
800- 3:17
Rest 2:00
800- 3:05
Time: 13:30

Followed by a 30 min run at about a 7 min pace.

Then 1 min wall jumps (or whatever they are called, we used to do them in basketball),
max squats in 1 min: 76
25 push ups, 12 dips
20 push ups, 12 dips
15 push ups, 12 dips
max squats in 1 min: 75

Erin

1st rd - 3:08
2nd rd - 3:05
3rd rd - 3:10
Total - 13:23

This is the hardest I've pushed myself running in a while. My lungs need some more training!

3:07
2 min rest
3:16
2 min rest
3:16

Total with 4 minutes rest:
13:39

Total with 6 minutes rest (to make 3 complete rounds):
15:39

A pretty good time, but I'd like to better next time around...

Age 28 BW 165

Yay Cill !

BW 173

2:30/2:30/2:40

Runs on Treadmill. Looking forward to being able to do these on the track when the snow clears.

big pipe: 800m rows, 13:55 w/rests between, 9:55 of rowing, avg about 3:20 per round

27yo 200lbs

CFWUx3

17:45 (on treadmill including rest times)

then...
4 rounds
25 walking lunges
15 20" box jumps

Theresa

4:14, 4:15, 4:20

Mark

3:37, 3:55, 3:55

weather a little warmer but still too much snow on the ground for a good 800m
Opted for the C2 rower instead
800m damper at 6
2:57/3:07/3:11
2 min rest
pre - snatch practice
post - 2 sets of 25 wall balls with 8kg ball
and false grip practice after video inspiration.

Was sick today. Felt like I was going to pass out before CF. Powered through though.

CFWU x3

As Rx'd

15:00 (even), including rest time. No splits.

Probably could have done better if wasn't sick.

I have a feeling the WOD tomorrow is going to be hell.

2:42
2:40
2:42

WOD
2:32
2:37
2:40

11:49

That Russian dude is sick!

2:54
3:02
2:59
rough dirt road with slight hills
form was sloppy, i need to run more

M/38/185

Yesterday's CFT didn't work out quite the way I had anticipated - I thought I'd be able to stretch out my sore lower back and set a few new PRs, but it wasn't to be. No squats or DLs. Managed to press 145 before slumping off to the bike for an hour of cardio.

Played a couple of hours of pond hockey at a pal's acreage just north of Toronto later in the day, which did wonders for my mood. The beer afterwards helped plenty, too.

Today's workout:

CFWU x 3
As RXd on a treadmill:
14:15, including the two-minute rests.

More better faster

male, 27, 6'2", 250lbs

4:37
4:40
4:41

total = 17:58 (on treadmill including rest)

This was my 2nd WOD and am still picking up on the terminology, but what is the "1%" on a treadmill that #'s 41 & 42 are talking about. Is that incline?

Thanks!

Does anyone use pump rocks instead of rings for muscle ups?

Neil(49) & Ellie(52)

Cill, well done in achieving you first muscle up. The video was awesome and your reaction, fantastic. If there ever was an example of " Happyness is victory" that was it.

W O D slightly modified.

Neil X/trainer 800 mtrs @ 150 units of resistance.
1) 3.54
2) 3.35
3) 3.28
2 mins rest between reps.

Ellie Cycle 2 km @ 2.0 kg of resistance.
1) 3.53
2) 3.42
3) 3.34
2 mins rest between reps.

male, 39, 5'8", 165 #'s
too much snow and ice so I ran on the treadmill
20 minutes even including 18 minutes even, including 2 rests

Treadmill 800m
Incline 2 Speed 15~16.5
3.08
3.32
3.18

49 yom; 228#

Used treadmill at 1.5% and walked at 3.0 mph for the 2:00 rest.

4:16
4:54
4:46

total time: 17:56

400m warm-up/stretch

3:13
3:20
3:26
Total 13:59

BEN
29/175

==========================
1. 3:07
2. 2:58
3. 5:08

==========================
done at stowe on treadmill, 1% incline. Bonked .15 into 3rd repeat.

13:40
9, 9.5, 10 mph 1% incline

23/M/6'0"/165#

As Rx-ed:
2:50
Rest
2:57
Rest
3:06

Total time 12:53

3:29
3:17
3:06

500m Row

:03::19

:02 rest

:03::09

:02 rest

:02::59

Probably shouldn't of ate 3 helpings of Meatloaf after Church, before the gym.

Get some, Go again!

30 yo BW 172
2:57
3:10
3:07
13:14 total
Outside on a track

The dirty Dozen continued.

Myth #6 Resting heart rate is a good indicator of fitness.

Everyone has naturally differing resting heart rates(RHR)regardless of fitness, so if one person has a lower RHR than someone else, it doesn't necessarily mean there any fitter, and indeed they may well be less fit. RHR is only useful when you compare your own RHR at two different times. All other things being equal(same time of day, same level of emotional arousal, same level of tiredness etc.)If your RHR drops over a period of time, your fitness level has probably improved.

Myth #8 Moderate intensity exercise is best for health.

Contrary to popular belief, while moderate intensity is good for health, new research suggests that without doubt, high intensity exercise is even better, reducing the risk of coronary heart desease, strokes, diabetes and all-cause mortality to a greater degree than moderate intensity exercise. Of course, beginners still need to take it easy while they build up a fitness base. But if you're already exercising at a moderate intensity , you can gain additional benefits from increasing the intensity by working at up to 85% of your maximum heart rate for some of your workouts.

To be continued.

44/M/6-0/200
3:50 / 3:59 / 4:08
outdoors on a track on one of those windy DFW days.

CFWU X 2

As RX'd

15:35

Did the filthy fifties yesterday...a little rough around the edges today.

M 175lbs 23yrs
I had to do the CF Total today.

CFWUx3
BS-355 lbs
SP-140 lbs
DL-345 lbs
CF Total - 840
Then my run times were 3.01 - 3.10 - 3.16

Here's a question: Is it better to run before lifting, or lift before running? Any advice is appreciated.

4:20/4:18/4:29

5:16/4:59/4:41

Windy SF neighborhood hill course. Slow on the uphill and even slower on the down. Should have gone to a flat track to spare my shins. Dismal times resulted.

1. 3:22
2. 3:42
3. 3:44

-D.

The Dirty Dozen continued.

Myth #6 Resting heart rate is a good indicator of fitness.

Everyone has naturally differing resting heart rates(RHR)regardless of fitness, so if one person has a lower RHR than someone else, it doesn't necessarily mean they are any fitter, and indeed, they may even be less fit. RHR is only useful when you compare your own RHR measurements at two different times. All things being equal(same time of day,same level of emotional state, same level of tiredness etc) if your RHR drops over a period of time, your fitness level has probably improved.

To be continued.

times 3:17/3:13/3:13

then I measured my route - only 750m per split

24 yom 188 bwt
18 deg F 5 with the windchill, sprints were interesting to say the least. Can't wait for it to warm up a little, at least the roads are finally clear enough to run on them here in Syracuse, NY

3:48
4:07
4:15

It's frustrating because I know I can run faster when it's warmer. Oh well, it'll pay off when the tri season kicks off.

total 16:13

28 y/o 170 lb 5’10” approx 11% bf
Warm up – 3 rounds of 10 squats, Samson stretch. Jog 400M

Run 800M
Rest 2 minutes
Run 800M
Rest 2 minutes
Run 800M

Time: 18:33
Snow covered roads.

3:54,3:49,3:44

14:38

3:15
3:10
3:10

I'm worried I'm not quite running 800 meters. The distance is slighty more than 2/10's on my car odometer and back...

41 y/o, 185lb

.5 mile as determined by the ford method (drove the escort 'round the block)

3:37
2:00
3:48
2:00
3:51

Time: 15:18:2

Here in glorious Wylie, TX . . .

on concept II: all three segments 3:11 (1:59 splits)

lil pipe
had a large meal about 45 minutes prior to this one...
2:54
3:25(started tastin my dumplings)
3:35(awful cramping)

for comment #117..
Chris.. If your treadmill is the same as mine ... the 1% is the grade or incline. It is recommended to do at least 1% to simulate running outside. The next is the speed in mph. 2.0 is 30 min miles or 2 mph. 3.0 would be 20 min miles.. Hope this helps

16 minutes

43/201

20:52

M,32,6'1",200
CFWUx2, subbed OVHS for 4 rounds of Tabata squats,SC-16
WOD, as rx'd
3:24
3:32
3:36
Probably could have put up better numbers but today is my cheat day, and I look forward to my Ben and Jerry's ice cream.

3 min with marked diston sulfur gulch west from playground:
-from fourway to park
-from bike 'v' to church
-from church to city hall path

3.04.19
3.24.30
3.23.25

TM 2% incline

3 min with marked diston sulfur gulch west from playground:
-from fourway to park
-from bike 'v' to church
-from church to city hall path

gmap-pedometer.com and runthere.com are a couple of good Web sites for measuring running distances -- even as short as 0.5 miles. Better than a car odometer, and you can use them to measure places a car can't go.

2:48,2:50,2:48 on the ROWER!! I'm spent, I'm already on Day 3 because I had to do Linda on the rest day. Gulp...

AS Rx'd 2% incline treadmill
4:05,4:02,4:00

To piggyback your comment rfs, I used Google Earth's 'ruler' and my Timex GPS HRM/watch to verify the distance. They were both very close to each other - within about 5m. Good enough for me on the streets around my house.

Yeah Cill!
Congratulations girl, that was awesome.

TM at 1%grade

3:17
2:00 rest
3:20
2:00 rest
3:23
14:00 total

felt like the 2 min rest hurt (prior rest 3:30)but each of these was a PR. last PR was 3:28.

can't believe people are not even capable of doing 800 meter runs and instead are using the rowing machine. pretty sad.

3:03
3:13
3:17

Vacationing for anniversary.
Did something like this yesterday at Temperance River (Tofte, MN)
Hiked ~4 miles from 602 ft. elevation to 1526 ft. to Cascade Ridge. Ran last mile, then ran/walked 2 miles of the return, call it 4x 800's with 30 s rest. (8 mi round trip)

Not Cascade Ridge, Carlton Peak

3:18 (pr)
3:34
3:42
I love seeing improvement

33 / 231#

3:12 / 3:05 / 3:05

M/26/180
CFWUx3
WOD as Rx'd:
2.54
2.00
3.03
2.00
3.07

4:20
4:20
4:3x

3:07/3:29/3:55

outside

Saw tomorrow's WOD...

50 yo male 185lbs

as RX'd on the mean streets of Long Beach, CA.

3:28
3:24
3:20

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

2:58,
2:52,
3:30 (cramped up last lap)

6'0, 168 27M

My Brother Ran:

2:29.2
2:29.3
2:28.4

6'3 180 24M

WOD as rx'd

13:38

40yr 153lbs 5'7 11%BF

2:20 800m
2:00 Rest
3:43 800m
2:00 Rest
2:23 800m

Performed on a Tradmill

WOD as rx'd

13:35

3:20
3:13
3:05

on treadmill from stop

total time 15'16

first round. 8 and 8.6 speed on treadmill
second round 10.0
third round 8

Imprecise 800 with one turn around:
2.56 / 3.24 / 3.15
This one hurt - I'm out of shape for the 800m.

2:55 3:01 3:07. Outside in the neighborhood, with my 6 year old daughter riding her bike next to me. Priceless.

Cill - You are a constant inspiration! I adore this video and YOU! Thanks for always encouraging me. You are amazing. Congrats!

3 Rounds
800 m Runs + 2 minute rest

1 = 3:17
2 = 3:26
3 = 3:27

Age 51/BW 240# (subbed 1000 meter row for runs)
1000 meter row
2min rest
1000 meter row
2min rest
1000 meter row
(18:51)

2:31
3:01
2:59

did yesterday's wod today
squat - 245
OHP-125
DL-350
CF Total=720#
41 yom 173# 6'1"

3:30
3:30
4:10
cold weather kills the ol' lungs!

Outside on the track
1600m for WU
2:54
3:14
3:17
Total 13:29
The first lap felt too fast to last...
Regards,
Thanks for the videos and congrats Cill it looked good!

BW: 170 Age: 27

Ran on rubberized track...sunny out, slightly breezy conditions and about 55 degrees Farenheit.

1st: 3:07
2nd: 3:19
3rd: 3:08

WOD DONE AS FOLLOWS
4:40
4:22
4:25 THE FINISHED WITH LITE SQUATS 3X10 REPS AT 40LBS,100 WALKING LUNGES. FELT GOOD TO WORKOUT AFTER BEING OFF FOR A WEEK.

CFWU
WOD as prescribed
(didn't do split times)
13:25

27/f/130lbs

M / 37 / 185

As RX'd - Ime 15:26

3:10
3:15
3:10

16:52 with 2 x 2:00min rest
getting faster held 8:00 min pace for each 800 meters

21:30
used EFX

40 M/71"/210

Completed on Monday 2/19
3:30
3:21
3:21

BW 59kg

4:47
5:42
4:32

1 mile warmup...

3:41
3:22
3:15

all 1/2-mile (804.7m) rounds at 1% incline, 2 mins. rest between rounds

Did 4min jump rope all out
100 sit-ups
4min jump rope
50 supermans/50 OHS with broom handle
4 min jump rope
No gym available this week

did this after cft

total time 16:25 (with rest)

accidentally stopped treadmill on the last 400 of the last 800 had to reset it
speed/incline 9/1.5 8.5/1.5 8/1.5

did a modified Barbara prior to this and prior to Barbara the TOTAL...
3 rounds
5:50, 7:00, 7:46

doh... posted Barbara times
800's two of them
4:07, 4:15

bw 149#
14:10 total

180/34

This was the first run since tearing the meniscus...ran slow about 3:55 each round.It felt good to run again.

Super windy. As rxed.
Jeff-3:08-???-3:14
Charity-3:32-3:27-3:23

Gym closed so ran on the streets. Actual distance is not known. Second two rounds were on a different course.

4:09
5:16
5:15

M, 41 yoa
6', 195 lbs.
14 min. 45 sec.

37/m/190 --SYracuse NY
did this right after CF total...felt like I had 300 pound legs...
3:22/3:41/4:15

As rx'd bw 191

1st 800- 2:42
2nd 800- 2:54
3rd 800- 3:16

As rx'd

14:09

14:56 as rx'd

20/m/160

3:08
3:22
3:34

17:00

CFWU easy on the pulls/push; rode bike to track.

As rx'd 14:43, 3:35/3:34/3:32 splits.

Very windy..that didn't help. Just not as fast as I would have liked (wanted all to be under 3:30, as 3:17 is my current PR). Next time...

5:37, 5:43, 5:42. ran up & down my street each round. thot i'd measured 400m ea way. not sure now comparing my times. have to re-check. hr avg 137, hr max 168.

48 yr/old 200lbs

After watching 'the guardian' i was itching for a wet workout so i swam 3x800 in just over 40 minutes. finished with 800 kick and 10 minutes of treading water w/ hands out of the water.

ratt

As rx'd on a track, windy

3:44
3:53
3:42
Total 15:19

as rx'd on continuously running treadmill, 1% incline

Run 800m (2:30)
Rest 2 min
Run 800m (2:32)
Rest 2 min
Run 800m (2:37)

Total: 11:39

44/222
CFWU x 3
16:00

21/180
2:40
2:56
3:49
Hmm...definitely spent myself on those first two...

13:10

Run times slower due to heavy snow. Can't wait for summer. As rx'd:
1-3:31
2-3:35
3-3:42

M/40/210#

3:52:51
2 min Rest
4:01:30
2 min Rest
4:08:86

Total=16:02:80

Ran outside on non-flat street.

TSCHANZY 44YOM 170 LBS 5'9"

DID CFT THIS AM FELT IT!

14:09 ON TREADMILL DELAY TO GET UP TO SPEED.

Paul 13:05

TSCHANZY 44YOM 170 LBS 5'9"

THE ABOVE WAS INCLUDING THE 2X 2 MINUTE RESTS IN BETWEEN

15:30

7.8 on treadmill all 3 run

5:10
4:42
4:38
on treadmill - run faster on a track, but my college gym has a horrible atmosphere and prefer working out at the station
Nowhere to go but up from here!

5:10
4:42
4:38

38yoM 155#
CFWUx3
1/4 mile warmup run
4:30
4:20
4:07

Not sure how to pace myself on these. Probably did not go as fast as I could have. Recovered too quick, and not winded after 1st split.

Olivia:
4.18
4.12
4.11
(did 4.05 last time Nov 20)

3:50
3:33
3:23
On treadmill wil 3 incline

Gym closed so ran on the streets and guessed at 800 meters. Second two rounds were on a different course, and must've been longer than 800 meters.

4:09
5:16
5:15

Brandon - 12:25 at the house. Ran out .25 mi and ran back.

Marie - 18:20

PPD Results:

Matt: bw = 167lbs
Ran 725 yards x 3 w/2min breaks:
total time = 14:00

ran on the track eddie:18 min 10 seg

did this on 2/20 AM
TM
342
347
405

Thanks!

Food poisoning or flu. I'm in no shape to run. Damn fever. And the cure is NOT more cowbell.

26m/200#

cfwu x 3 (10 pullups, 15 everything else)

wod 15:58

3 mile training run....23.25

15:40 as rx'd.
Approx. 7.7, 8.0, and 8.5 MPH 1/2 mile splits on the treadmill. Time includes the two 2-min rests (as rx'd).
I started too slow. Could have probably done all 3 splits at 8.5 mph.

165# male; 5'9"; 28 yrs.

As rx'ed - 16:04

as rx'd:
17:28 (including rest)

bw 165#

did on ymca track 1/18 of a mile

2'53" on all sets

3:32
3:39
3:40

40 min jog to warm up
workout as rxd 20:30 on hilly street course
20 minute cooldown jog

4:42
4:42
4:27

3:35
3:19
3:17

dreadmill, icy outdoors

Half-mile course on H.I. (hills)

3:26
3:20
3:19

Great weather.

Time 14:48

Feels good to run again...

Time: 17:00, including 2 x 2 min rests.

14:13

including 4 mins. of rest. On the streets of Enseneda on Fat Tuesday.

12:22
2:45/2:50/2:46

cfwux3
as rx'd
3:23,3:45,3:42

3x400 m warm-up, modified CFWU
On the track...
3:24
4:02 after the first 800, my lower back locked and spazzed up.
4:11
This was *loads* of fun a day after CFT /sarcasm/

btwn 3:30 and 4:00 on treadmill

yeah cill!!!!!!

Age - 32
Ht - 68"
Wt - 215# (16.7%)

CFWU(15) x3 - 12:42 (did 6 kips, 11 feet elevated HSPU)
Rest - 7 mins

WOD - as RX'd, Run 3x 800m w/ 2 min rest in between. Used treadmill at 9.0 mph (dropped down to 8.0 on last two laps w/ minute to go on each).

Lap 1 - 3:30
Lap 2 - 3:30
Lap 3 - 3:47

From memory as my watch timer reset on me. I'd prefer to have used a track, but those are few and far between on a ship.

I ""LIKE"" the improvements I made on this. Faster speeds, less rest.

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

Nov. 18, 2006

Wt: 230 (22%)

WOD - BrandX Pack: as Rx'd run 3x 800m, Rest 1:1

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

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

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

Treadmill @ 1%
2.57
2.57
2.54

Did on 2/20 as with 1 min rest only.
1st rd 4:04
2nd rd: 3:45
3rd rd: 3:28
on treadmill...pretty weak!

19:45

CFWUX2

approximately 17 minutes.

CFQUX1 to cool down.

3:25
3:27
3:29

Bwt: 133

2:13
2:48
2:43

Runs on treadmill at 1 degree incline

Wife ran
3:15
3:09
3:00

m 34 bw 163

Yoga class first

3 rounds on treadmill at 6 minute mile each round. Two minutes rest between.

Each Round: 2:52.

Treadmill set on1 for incline
1.started at a 6.30 mile pace and worked down to 5.50
2.started at a 6.30 mile pace and worked down to 6.0
3. started at a 6.30 mile pace and worked down to 5.56
I didn't do the math.

First time posting something in a while. Feel like I've kept in pretty good shape though.
1st- 2:49
2nd- 2:57
3rd- 3:05

Couple days behind. Treadmill 0 Degrees
3:35
3:41
3:41

Can definitely get faster first round, might be able to suffer more in last round. Middle round is tough. Still, I used to struggle to break 4:00.

Did this on 2/21 as a catch-up.
400m jog as a warmup.
3:04, 3:14, 3:20.
not great, not awful. Really need to get my times solidly under 3 mins for this. Then went to do the DL WoD for 2/21.

I did this since the track is burried in snow!

Complete 3 rounds of:
Run 7.5 MPH @ 6% for 3 minutes
Rest 2 minutes

I could have went faster... next time

3:11
3:10
3:12

Joey

3:30
3:30
3:30

total: 14:30

i did it in the track 14' 08" i'm very tired my hamstrings are killing me.
eddie did 18' i think don't remember
juan

skipped it. will work on shoulder press in lieu of rest day.

eddie: 3 sets time 13:38 pukie was in the corner, 19 yrs bw 163 lb juan

cfwu x 3

as req'd 15:22

All three 800s between 3:35-4:00

Last time I did this I may have measured my route too short - this time I remeasured and it may have been too long. Who cares though? Either way I'm smoked.

3:16
3:20
3:23

Did WOD on 2/18
WU 50 yd dashes x 3

Did puppy version
3 x 400 meters Walked 400 for rest
1:52.32
1:56.84
1:51.50

m/39/195ish

sub'd 1000m rows
3:33 (PR), 3:49, 3:47. Gassed out after the first one and had to force/trick myself into starting the last 2.

3:43
3:45
3:45

Total 11:13

only did 2( still babying knee ) first time running since surgery
3:20
3:40

3/4 mile warm up

All 3 x 1/2 mile rounds at 3:16

Treadmill at 9.1 mph (6:35 mile pace)

two rounds, treadmill, running at 16kph-16.5kph

3:10
3:08

will try faster

BW = 163 lbs

Rowed 800 instead of running...

3:30
3:45
3:46

Will go out to the track next time for the runs.
sousadvocate

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Round 1 = 3:45
Round 2 = 3:33
Round 3 = 3:20

Total time = 14:38

Notes: Run on treadmill at 8.0, 8.5, 9.0

29/185

3:10
3:05
2:59

Treadmill

Ran inside on a treadmill rather than on the track
took exactly two minutes rest between
3:20
3:00 thats as fast as the treadmill would go
3:00 but it was plenty challenging!

2:58
3:00
3:17
9:15 total
M 38 BW 202
on treadmill 2% incline

treadmill .5%grade
2:55
2:45
3:15

As Rx'ed on 400m rubberized track.

3:24 (PR by 3 secs.)
3:31
3:37

Warmed up and cooled down w/ CF North Level II testing incl. 37 sec. handstand hold against wall(PR by 12 secs.).

CFWU x 1 First time in a couple weeks, recovering from elbow owie.
24 kg kb snatches x 10 l,r

Subbed 1k rows
3:45
4:06
4:01

as Rx'ed
3:42
3:28
3:24

26 yom, 205#

as Rx'ed, 2x around block

3:30
rest 2
3:40
rest 2
3:53
Total: 15:03

14:38 - 3:31/3:32/3:35
3 sets of 10 - squat 135/185/185

38/235/M
Runs on high school track in rain

2:46
3:59
4:48

What a difference 2 mins rest makes. Last time I took 5 mins between runs and got, 2:42/3:09/3:29. Felt way more spent that time too.

13.33

1 minute rest between rounds

44, 5'11", 202lbs
18:50 on treadmill

-5:26, rest 2:00, 4:53, rest 2:00, 4:31
-PR by almost 2.5 mins from 11/18 wod
-started treadmill at 4.5 mph each run and increased as i ran; in hindsight was easier than i expected despite doing it 5 hours after 'linda'
-slowly getting used to running again; should knock off 1.5 to 2 mins next time

31yo/m/175 lbs
done on 2/23/07 after xfit Total wod

1: 9.6 @0.0 for .5 mile 3:15
2: same 3;09
3: same 3:09

total time including 2:00 breaks is 8:23

On treadmill, 0.5 mile.
4:41
4:21
4:21

m/ 29 yoa/ 6'2"/ 255 lbs.

1. Modified CFWU 2x 10 reps each
-Samson Stretch :30 each side
-Overhead Squat 45 lbs
-Goodmorning 45 lbs
-Strict Pull-Ups
-Ring Dips
-Sit-Ups

2. WOD
-800m Run: 3:30
-2:00 Rest
-800m Run: 3:38
-2:00 Rest
-800m Run: 3:40

Average 800m Run: 3:36. I really suck at running. I carry a lot of my 255 lbs in my legs from years of power lifting (heavy squats and deads). I'm trying to correct that for better overall fitness and for fighting so these kinds of WOD's are just what I need.

3. Static Stretching
10:00

P.M. Workout

1. Eliptical Intervals
20:00

2. Superset
-15 lbs DB Curlsx 25, 25, 20, 15, 15
-Push-Upsx 25, 25, 20, 15, 15

CFWU
3 sets 95 lb overhead press

Ran the 800's on a treadmil
1) 3:07
2) 3:00
3) 2:55

No CFWU

6 x 800m run on track (31 degree temp)

3:16
3:22
3:16
3:24
3:32
3:02

Rest between each cycle for 400 meter jog around track that took 2:00