February 18, 2007

Sunday 070218

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

Post time to comments.

FalseGripFullExtension-th.jpg

Enlarge image

False Grip - video [wmv] [mov]

Posted by lauren at February 18, 2007 6:22 PM
Comments

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.

Comment #1 - Posted by: wayne at February 17, 2007 6:45 PM

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

Comment #2 - Posted by: hollis at February 17, 2007 6:46 PM

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

Comment #3 - Posted by: Lisa Lugo at February 17, 2007 7:15 PM

Cill,
awesome work!

Comment #4 - Posted by: Pierre Auge at February 17, 2007 7:20 PM

Congrats Cill! That was amazing!!

Comment #5 - Posted by: Kwood at February 17, 2007 7:28 PM

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!!!

Comment #6 - Posted by: Michele M at February 17, 2007 7:59 PM

What's next, Cill?

Comment #7 - Posted by: rob miller HQ at February 17, 2007 8:04 PM

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

Comment #8 - Posted by: Ronnieb at February 17, 2007 8:24 PM

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

Comment #9 - Posted by: Jerry Hill at February 17, 2007 8:29 PM

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.

Comment #10 - Posted by: MikeC at February 17, 2007 8:43 PM

awesome video, awesome.

Comment #11 - Posted by: Jimbo at February 17, 2007 8:59 PM

Awesome work Cill! I knew you could do it!

Comment #12 - Posted by: Greg Amundson at February 17, 2007 9:35 PM

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

www.valleycrossfit.com

Comment #13 - Posted by: Mike in L.A. at February 17, 2007 9:50 PM

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

Comment #14 - Posted by: john at February 17, 2007 9:57 PM

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

Comment #15 - Posted by: Cill at February 17, 2007 10:15 PM

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.

Comment #16 - Posted by: Terry T. at February 17, 2007 10:17 PM

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

Comment #17 - Posted by: DJ at February 17, 2007 10:50 PM

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?

Comment #18 - Posted by: gaucoin at February 17, 2007 11:10 PM

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.

Comment #19 - Posted by: gale at February 17, 2007 11:43 PM

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

Comment #20 - Posted by: pjminni at February 17, 2007 11:43 PM

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

Comment #21 - Posted by: mrjling at February 18, 2007 12:09 AM

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

Comment #22 - Posted by: Josh K at February 18, 2007 12:12 AM

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.

Comment #23 - Posted by: apolloswabbie at February 18, 2007 12:17 AM

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

Comment #24 - Posted by: apolloswabbie at February 18, 2007 12:19 AM

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

Comment #25 - Posted by: JohnS at February 18, 2007 12:25 AM

Cill go you!!!!

Comment #26 - Posted by: eva t. at February 18, 2007 12:25 AM

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.

Comment #27 - Posted by: JMM at February 18, 2007 12:28 AM

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

Comment #28 - Posted by: Rick K at February 18, 2007 1:04 AM

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

Comment #29 - Posted by: Al at February 18, 2007 1:07 AM

lol wow I'm tired 2400 meters

Comment #30 - Posted by: Al at February 18, 2007 1:08 AM

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

Comment #31 - Posted by: Al at February 18, 2007 1:19 AM

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

Comment #32 - Posted by: J9 at February 18, 2007 2:43 AM

Great video. Congratulations Cill, very inspiring.

Comment #33 - Posted by: Dan MacDougald at February 18, 2007 3:04 AM

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

Cill, excellent job.

J

Comment #34 - Posted by: Jay at February 18, 2007 3:08 AM

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

Comment #35 - Posted by: Patrick at February 18, 2007 3:16 AM

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!

Comment #36 - Posted by: Joe at February 18, 2007 4:15 AM

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

Comment #37 - Posted by: ddcordwood at February 18, 2007 4:22 AM

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!!

Comment #38 - Posted by: TimmyTheNoose at February 18, 2007 5:05 AM

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

Comment #39 - Posted by: sarena at February 18, 2007 5:53 AM

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

Comment #40 - Posted by: jknl at February 18, 2007 5:56 AM

44/175
All runs on mill @ 1%

3:00
3:20
3:23

Comment #41 - Posted by: Sailorcrew at February 18, 2007 6:39 AM

45yom/179

all runs on mill @ 1%

3:37
3:47
3:42

Comment #42 - Posted by: tom perry at February 18, 2007 6:56 AM

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.

Comment #43 - Posted by: derek at February 18, 2007 7:02 AM

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

Comment #44 - Posted by: newt66ssa at February 18, 2007 7:28 AM

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

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

Comment #45 - Posted by: Toby at February 18, 2007 7:38 AM

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

Comment #46 - Posted by: MCORRY at February 18, 2007 8:03 AM

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

Comment #47 - Posted by: SFC DB at February 18, 2007 8:05 AM

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.

Comment #48 - Posted by: derek at February 18, 2007 8:18 AM

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.

Comment #49 - Posted by: tjo at February 18, 2007 8:20 AM

2:55
3:05
3:06

Comment #50 - Posted by: jpf at February 18, 2007 8:23 AM

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.

Comment #51 - Posted by: cso at February 18, 2007 8:23 AM

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.

Comment #52 - Posted by: OPT Mommy at February 18, 2007 8:25 AM

as rx'd on treadmill

2:45
2:44
2:47

Comment #53 - Posted by: paulw at February 18, 2007 8:41 AM

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

Comment #54 - Posted by: OPT at February 18, 2007 8:43 AM

3:10
3:20
3:10

13:40

nice to be able to run outside again here in denver

Comment #55 - Posted by: dmarsh at February 18, 2007 8:44 AM

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!

Comment #56 - Posted by: apolloswabbie at February 18, 2007 8:44 AM

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.

Comment #57 - Posted by: Guy at February 18, 2007 8:58 AM

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

Comment #58 - Posted by: J9 at February 18, 2007 8:59 AM

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

Comment #59 - Posted by: broot at February 18, 2007 9:02 AM

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.

Comment #60 - Posted by: Taylor at February 18, 2007 9:07 AM

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.

Comment #61 - Posted by: Fat Mike at February 18, 2007 9:13 AM

www.ringtraining.com

very good

Comment #62 - Posted by: mrjling at February 18, 2007 9:15 AM

Congrats Cill! Awe-inspiring!

18:45 as rx'd

Comment #63 - Posted by: Valerie S. at February 18, 2007 9:48 AM

CFWU x 2

As rx'd

14:14 (at a 9mph pace)

Comment #64 - Posted by: mbalanda at February 18, 2007 9:50 AM

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

Comment #65 - Posted by: mbalanda at February 18, 2007 9:52 AM

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

Comment #66 - Posted by: TK at February 18, 2007 10:03 AM

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.

Comment #67 - Posted by: Tom at February 18, 2007 10:07 AM

My Times
3:52
4:16
3:45

Comment #68 - Posted by: DaveC at February 18, 2007 10:08 AM

W/U
15 min on bike
CFWU x 3 rds

3:00
2:51
3:00

38yom/220#

Comment #69 - Posted by: anthony at February 18, 2007 10:10 AM

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!

Comment #70 - Posted by: FiveJumpChump at February 18, 2007 10:11 AM

14:19 as rx'd

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

Comment #71 - Posted by: Tamas at February 18, 2007 10:20 AM

28/M/185
CFWUx3

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

3:58/3:52/4:02

Comment #72 - Posted by: edevine at February 18, 2007 10:28 AM

16:11:95

Comment #73 - Posted by: Mickgee at February 18, 2007 10:28 AM

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.

Comment #74 - Posted by: BigDog at February 18, 2007 10:31 AM

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

Comment #75 - Posted by: rcurriejr at February 18, 2007 10:31 AM

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

Comment #76 - Posted by: HarryHogg at February 18, 2007 10:32 AM

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.

Comment #77 - Posted by: bingo at February 18, 2007 10:35 AM

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

Comment #78 - Posted by: Moccasin Guy at February 18, 2007 10:37 AM

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

Comment #79 - Posted by: TJF at February 18, 2007 10:39 AM

Overall - 7 min 25 sec

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

Comment #80 - Posted by: Brent E. at February 18, 2007 10:42 AM

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.

Comment #81 - Posted by: bingo at February 18, 2007 10:46 AM

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?

Comment #82 - Posted by: Moccasin Guy at February 18, 2007 10:51 AM

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

Comment #83 - Posted by: Johnnylove at February 18, 2007 10:56 AM

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.

Comment #84 - Posted by: Chris M at February 18, 2007 11:00 AM

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

Comment #85 - Posted by: tmatheson at February 18, 2007 11:02 AM

2:53
2:56
2:57

Comment #86 - Posted by: CodyC at February 18, 2007 11:28 AM

2:59
3:12
3:24

Comment #87 - Posted by: tim thomas at February 18, 2007 11:36 AM

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

Comment #88 - Posted by: b ring at February 18, 2007 11:37 AM

280#'s/43 yom

Outside, ~18 degrees with some wind

4:02/4:13/4:21

Comment #89 - Posted by: Kegger at February 18, 2007 11:45 AM

6'2"/200lbs/29yo

2:38
3:05
3:29

Comment #90 - Posted by: JP22 at February 18, 2007 11:59 AM

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.

Comment #91 - Posted by: William Walshe at February 18, 2007 12:01 PM

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

Comment #92 - Posted by: Rich at February 18, 2007 12:10 PM

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

Comment #93 - Posted by: MSR at February 18, 2007 12:16 PM

41 yom 6'1" bw197

CFWU
3:16
3:44
3:50

Comment #94 - Posted by: Tom J at February 18, 2007 12:16 PM

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

Comment #95 - Posted by: dcyn at February 18, 2007 12:22 PM

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

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

Comment #96 - Posted by: Woody at February 18, 2007 12:31 PM

felt pretty strong today

3:26
3:18
3:23

14:07 total

Comment #97 - Posted by: domer at February 18, 2007 12:35 PM

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

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

Comment #98 - Posted by: Brian V at February 18, 2007 12:36 PM

2:42
2:50
2:52

Comment #99 - Posted by: David B. at February 18, 2007 12:40 PM

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

Comment #100 - Posted by: john wopat at February 18, 2007 12:46 PM

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

Did Fran afterward. 11:43

Comment #101 - Posted by: crossfan at February 18, 2007 12:56 PM

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

Comment #102 - Posted by: jknl at February 18, 2007 1:02 PM

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

Comment #103 - Posted by: in8girl at February 18, 2007 1:07 PM

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

Comment #104 - Posted by: Maggie at February 18, 2007 1:21 PM

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

Comment #105 - Posted by: Mike Mc at February 18, 2007 1:22 PM

Yay Cill !

Comment #106 - Posted by: Mikki at February 18, 2007 1:31 PM

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.

Comment #107 - Posted by: Eric O at February 18, 2007 1:31 PM

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

Comment #108 - Posted by: piper at February 18, 2007 1:33 PM


27yo 200lbs

CFWUx3

17:45 (on treadmill including rest times)

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

Comment #109 - Posted by: Greg at February 18, 2007 1:35 PM

Theresa

4:14, 4:15, 4:20

Mark

3:37, 3:55, 3:55

Comment #110 - Posted by: Theresa & Mark at February 18, 2007 1:47 PM

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.

Comment #111 - Posted by: Trevor S at February 18, 2007 1:53 PM


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.

Comment #112 - Posted by: suavdaddy at February 18, 2007 2:00 PM

2:42
2:40
2:42

Comment #113 - Posted by: JeffT at February 18, 2007 2:06 PM

WOD
2:32
2:37
2:40

11:49

That Russian dude is sick!

Comment #114 - Posted by: JPW at February 18, 2007 2:06 PM

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

Comment #115 - Posted by: silence at February 18, 2007 2:10 PM

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

Comment #116 - Posted by: Marty at February 18, 2007 2:13 PM

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!

Comment #117 - Posted by: Chris at February 18, 2007 2:15 PM

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

Comment #118 - Posted by: Helmut at February 18, 2007 2:19 PM

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.

Comment #119 - Posted by: neilfit at February 18, 2007 2:22 PM

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

Comment #120 - Posted by: mhollis at February 18, 2007 2:24 PM

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

Comment #121 - Posted by: Adc (CrossFitSydney) at February 18, 2007 2:29 PM

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

Comment #122 - Posted by: Geoff at February 18, 2007 2:29 PM

400m warm-up/stretch

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

Comment #123 - Posted by: Mary Ann at February 18, 2007 2:29 PM

BEN
29/175

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

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

Comment #124 - Posted by: Ben B. at February 18, 2007 2:29 PM

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

Comment #125 - Posted by: Jeff G at February 18, 2007 2:45 PM

23/M/6'0"/165#

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

Total time 12:53

Comment #126 - Posted by: SLO Bryan at February 18, 2007 2:51 PM

3:29
3:17
3:06

Comment #127 - Posted by: chris l at February 18, 2007 2:59 PM

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!

Comment #128 - Posted by: DJ at February 18, 2007 3:00 PM

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

Comment #129 - Posted by: B-Mac at February 18, 2007 3:00 PM

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.

Comment #130 - Posted by: neilfit at February 18, 2007 3:06 PM

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

Comment #131 - Posted by: rfs at February 18, 2007 3:08 PM

CFWU X 2

As RX'd

15:35

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

Comment #132 - Posted by: Heidi at February 18, 2007 3:12 PM

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.

Comment #133 - Posted by: Ryan at February 18, 2007 3:18 PM

4:20/4:18/4:29

Comment #134 - Posted by: Denise at February 18, 2007 3:19 PM

5:16/4:59/4:41

Comment #135 - Posted by: Mariah at February 18, 2007 3:21 PM

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.

Comment #136 - Posted by: Dan Silver at February 18, 2007 3:24 PM

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.

Comment #137 - Posted by: neilfit at February 18, 2007 3:26 PM

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

then I measured my route - only 750m per split

Comment #138 - Posted by: LMD_matt at February 18, 2007 3:32 PM

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.

Comment #139 - Posted by: Nolan at February 18, 2007 3:42 PM

total 16:13

Comment #140 - Posted by: Nolan at February 18, 2007 3:44 PM

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.

Comment #141 - Posted by: Sesoku at February 18, 2007 3:47 PM

3:54,3:49,3:44

Comment #142 - Posted by: Trooper at February 18, 2007 4:00 PM

14:38

Comment #143 - Posted by: Mel Jenkins at February 18, 2007 4:05 PM

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...

Comment #144 - Posted by: Fred at February 18, 2007 4:09 PM

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 . . .

Comment #145 - Posted by: TexasPatrick at February 18, 2007 4:16 PM

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

Comment #146 - Posted by: TimmyTheNoose at February 18, 2007 4:32 PM

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)

Comment #147 - Posted by: PIPER at February 18, 2007 4:44 PM

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

Comment #148 - Posted by: Robin at February 18, 2007 4:46 PM

16 minutes

Comment #149 - Posted by: JohnN at February 18, 2007 4:48 PM

43/201

20:52

Comment #150 - Posted by: dwf saintsfan at February 18, 2007 4:50 PM

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.

Comment #151 - Posted by: Tron at February 18, 2007 5:00 PM

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

Comment #152 - Posted by: Cleve at February 18, 2007 5:01 PM

3.04.19
3.24.30
3.23.25

TM 2% incline

Comment #153 - Posted by: R.Fielder at February 18, 2007 5:01 PM

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

Comment #154 - Posted by: Cleve at February 18, 2007 5:01 PM

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.

Comment #155 - Posted by: rfs at February 18, 2007 5:15 PM

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...

Comment #156 - Posted by: gaucoin at February 18, 2007 5:20 PM

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

Comment #157 - Posted by: gamb at February 18, 2007 5:20 PM

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.

Comment #158 - Posted by: Mike Mc at February 18, 2007 5:25 PM

Yeah Cill!
Congratulations girl, that was awesome.

Comment #159 - Posted by: nicole at February 18, 2007 5:41 PM

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.

Comment #160 - Posted by: ut steve at February 18, 2007 5:48 PM

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

Comment #161 - Posted by: Joe at February 18, 2007 6:04 PM

3:03
3:13
3:17

Comment #162 - Posted by: Adam Drake at February 18, 2007 6:05 PM

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)

Comment #163 - Posted by: davej at February 18, 2007 6:14 PM

Not Cascade Ridge, Carlton Peak

Comment #164 - Posted by: davej at February 18, 2007 6:15 PM

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

Comment #165 - Posted by: Brawny at February 18, 2007 6:23 PM

33 / 231#

3:12 / 3:05 / 3:05

Comment #166 - Posted by: vggolfpro at February 18, 2007 6:23 PM

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

Comment #167 - Posted by: Tom N. at February 18, 2007 6:25 PM

4:20
4:20
4:3x

Comment #168 - Posted by: Tmc at February 18, 2007 6:28 PM

3:07/3:29/3:55

Comment #169 - Posted by: Jeff R at February 18, 2007 6:30 PM

outside

Comment #170 - Posted by: Jeff R at February 18, 2007 6:32 PM

Saw tomorrow's WOD...

Comment #171 - Posted by: bingo at February 18, 2007 6:34 PM

50 yo male 185lbs

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

3:28
3:24
3:20

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

Comment #172 - Posted by: Ray Rosales at February 18, 2007 6:35 PM

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

Comment #173 - Posted by: mr. chest at February 18, 2007 6:35 PM

WOD as rx'd

13:38

Comment #174 - Posted by: Travis G at February 18, 2007 6:37 PM

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

Comment #175 - Posted by: Jay Corbett at February 18, 2007 6:46 PM

WOD as rx'd

13:35

Comment #176 - Posted by: Travis H at February 18, 2007 7:21 PM

3:20
3:13
3:05

on treadmill from stop

Comment #177 - Posted by: jbean at February 18, 2007 7:25 PM

total time 15'16

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


Comment #178 - Posted by: Micah at February 18, 2007 7:27 PM

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

Comment #179 - Posted by: hoddy2000 at February 18, 2007 7:38 PM

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

Comment #180 - Posted by: FireSmac at February 18, 2007 8:11 PM

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

Comment #181 - Posted by: Kim at February 18, 2007 8:16 PM

3 Rounds
800 m Runs + 2 minute rest

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

Comment #182 - Posted by: Leanne at February 18, 2007 8:27 PM

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)

Comment #183 - Posted by: stan k at February 18, 2007 9:44 PM

2:31
3:01
2:59

Comment #184 - Posted by: VWstu at February 18, 2007 10:00 PM

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

Comment #185 - Posted by: Rob Corson at February 18, 2007 10:13 PM

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

Comment #186 - Posted by: Erin at February 18, 2007 10:17 PM

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!

Comment #187 - Posted by: jon h at February 18, 2007 10:48 PM

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

Comment #188 - Posted by: Brian (Tokyo) at February 18, 2007 11:03 PM

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.

Comment #189 - Posted by: gale at February 18, 2007 11:28 PM

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

27/f/130lbs

Comment #190 - Posted by: Nic at February 19, 2007 1:43 AM

M / 37 / 185

As RX'd - Ime 15:26

Comment #191 - Posted by: JT's Daddy at February 19, 2007 1:47 AM

3:10
3:15
3:10

Comment #192 - Posted by: Michael at February 19, 2007 2:14 AM

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

Comment #193 - Posted by: Mike G at February 19, 2007 3:42 AM

21:30
used EFX

Comment #194 - Posted by: Timmy T at February 19, 2007 5:37 AM

40 M/71"/210

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

Comment #195 - Posted by: LOO3 at February 19, 2007 5:37 AM

BW 59kg

4:47
5:42
4:32

Comment #196 - Posted by: Alicia Z at February 19, 2007 5:59 AM

1 mile warmup...

3:41
3:22
3:15

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

Comment #197 - Posted by: delhicat ~ 39f/117# at February 19, 2007 6:27 AM

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

Comment #198 - Posted by: mike in the ro at February 19, 2007 6:45 AM

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

Comment #199 - Posted by: brian t at February 19, 2007 7:09 AM

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

Comment #200 - Posted by: dbones at February 19, 2007 7:11 AM

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

Comment #201 - Posted by: dbones at February 19, 2007 7:12 AM

bw 149#
14:10 total

Comment #202 - Posted by: pat d at February 19, 2007 8:19 AM

180/34

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

Comment #203 - Posted by: lawman698 at February 19, 2007 8:49 AM

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

Comment #204 - Posted by: JEFF AND CHARITY at February 19, 2007 9:04 AM

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

Comment #205 - Posted by: ChadC at February 19, 2007 10:28 AM

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

Comment #206 - Posted by: Jim at February 19, 2007 10:51 AM

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

Comment #207 - Posted by: DaGunk at February 19, 2007 11:56 AM

As rx'd bw 191

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

Comment #208 - Posted by: Jason Brown at February 19, 2007 12:06 PM

As rx'd

14:09

Comment #209 - Posted by: Todd68 at February 19, 2007 12:15 PM

14:56 as rx'd

Comment #210 - Posted by: Wally at February 19, 2007 12:20 PM

20/m/160

3:08
3:22
3:34

Comment #211 - Posted by: DJA at February 19, 2007 12:20 PM

17:00

Comment #212 - Posted by: Cameron at February 19, 2007 12:23 PM

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...

Comment #213 - Posted by: Sarah at February 19, 2007 12:30 PM

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.

Comment #214 - Posted by: kevin o at February 19, 2007 1:04 PM

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

Comment #215 - Posted by: water-ratt at February 19, 2007 1:10 PM

As rx'd on a track, windy

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

Comment #216 - Posted by: JENNY O. 36F/130# at February 19, 2007 1:11 PM

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

Comment #217 - Posted by: Tom (M/19/167#/6'1") at February 19, 2007 1:44 PM

44/222
CFWU x 3
16:00

Comment #218 - Posted by: RonH at February 19, 2007 2:20 PM

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

Comment #219 - Posted by: JBell at February 19, 2007 2:29 PM

13:10

Comment #220 - Posted by: JLW at February 19, 2007 2:32 PM

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

Comment #221 - Posted by: JW at February 19, 2007 2:55 PM

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.

Comment #222 - Posted by: Chrispy at February 19, 2007 3:16 PM

TSCHANZY 44YOM 170 LBS 5'9"

DID CFT THIS AM FELT IT!

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

Comment #223 - Posted by: mtschanz at February 19, 2007 3:55 PM

Paul 13:05

Comment #224 - Posted by: paulf at February 19, 2007 3:59 PM

TSCHANZY 44YOM 170 LBS 5'9"

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

Comment #225 - Posted by: MTSCHANZ at February 19, 2007 4:02 PM

15:30

7.8 on treadmill all 3 run

Comment #226 - Posted by: dickie at February 19, 2007 4:22 PM

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!

Comment #227 - Posted by: Firefighter Joy Beth M at February 19, 2007 5:15 PM

5:10
4:42
4:38

Comment #228 - Posted by: Firefighter Joy Beth M at February 19, 2007 5:16 PM

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.

Comment #229 - Posted by: Scott at February 19, 2007 6:39 PM

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

Comment #230 - Posted by: Mike_h at February 19, 2007 6:53 PM

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

Comment #231 - Posted by: Troy Archie at February 19, 2007 7:04 PM

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

Comment #232 - Posted by: GinaC at February 19, 2007 7:10 PM

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

Marie - 18:20

Comment #233 - Posted by: Brandon C at February 19, 2007 8:38 PM

PPD Results:

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

Comment #234 - Posted by: Matt M. at February 20, 2007 1:40 AM

ran on the track eddie:18 min 10 seg

Comment #235 - Posted by: juan at February 20, 2007 2:27 AM

did this on 2/20 AM
TM
342
347
405

Thanks!

Comment #236 - Posted by: murph at February 20, 2007 4:11 AM

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

Comment #237 - Posted by: Hale at February 20, 2007 5:12 AM

26m/200#

cfwu x 3 (10 pullups, 15 everything else)

wod 15:58

Comment #238 - Posted by: benji at February 20, 2007 5:27 AM

3 mile training run....23.25

Comment #239 - Posted by: dyagg at February 20, 2007 5:46 AM

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.

Comment #240 - Posted by: Bill Stock at February 20, 2007 5:53 AM

As rx'ed - 16:04

Comment #241 - Posted by: DC Steve at February 20, 2007 6:40 AM

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

Comment #242 - Posted by: Nick E. at February 20, 2007 7:18 AM

bw 165#

did on ymca track 1/18 of a mile

2'53" on all sets

Comment #243 - Posted by: bridges at February 20, 2007 8:56 AM

3:32
3:39
3:40

Comment #244 - Posted by: Wayne at February 20, 2007 9:40 AM

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

Comment #245 - Posted by: Adam SM at February 20, 2007 9:52 AM

4:42
4:42
4:27

Comment #246 - Posted by: Alex McClung at February 20, 2007 11:12 AM

3:35
3:19
3:17

dreadmill, icy outdoors

Comment #247 - Posted by: todd biggetoe at February 20, 2007 11:24 AM

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

3:26
3:20
3:19

Great weather.

Comment #248 - Posted by: df404 at February 20, 2007 11:49 AM

Time 14:48

Comment #249 - Posted by: TJ at February 20, 2007 12:24 PM

Feels good to run again...

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

Comment #250 - Posted by: Matt_M at February 20, 2007 12:59 PM

14:13

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

Comment #251 - Posted by: mas at February 20, 2007 4:39 PM

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

Comment #252 - Posted by: Jim D. at February 20, 2007 5:17 PM

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

Comment #253 - Posted by: G.Luke at February 20, 2007 6:55 PM

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/

Comment #254 - Posted by: MarkFu at February 20, 2007 8:38 PM

btwn 3:30 and 4:00 on treadmill

Comment #255 - Posted by: Lauren C at February 20, 2007 9:09 PM

yeah cill!!!!!!

Comment #256 - Posted by: ben at February 20, 2007 10:41 PM

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

Comment #257 - Posted by: Nuke-Marine at February 21, 2007 4:41 AM

Treadmill @ 1%
2.57
2.57
2.54

Comment #258 - Posted by: Mike_h at February 21, 2007 6:42 AM

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!

Comment #259 - Posted by: mike in the ro at February 21, 2007 6:42 AM

19:45

Comment #260 - Posted by: EMelton at February 21, 2007 7:29 AM

CFWUX2

approximately 17 minutes.

CFQUX1 to cool down.

Comment #261 - Posted by: meyerj at February 21, 2007 7:34 AM

3:25
3:27
3:29

Comment #262 - Posted by: steve hb at February 21, 2007 7:50 AM

Bwt: 133

2:13
2:48
2:43

Runs on treadmill at 1 degree incline

Wife ran
3:15
3:09
3:00

Comment #263 - Posted by: Speal at February 21, 2007 9:09 AM

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.

Comment #264 - Posted by: dandny at February 21, 2007 9:53 AM

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.

Comment #265 - Posted by: EVQ at February 21, 2007 10:53 AM

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

Comment #266 - Posted by: MagicBoy at February 21, 2007 12:11 PM

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.

Comment #267 - Posted by: bingo at February 21, 2007 12:31 PM

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.

Comment #268 - Posted by: Dale Saran at February 21, 2007 1:43 PM

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

Comment #269 - Posted by: TM at February 21, 2007 5:46 PM

3:11
3:10
3:12

Comment #270 - Posted by: nsb at February 21, 2007 6:51 PM

Joey

3:30
3:30
3:30

total: 14:30

Comment #271 - Posted by: Wichita at February 21, 2007 7:13 PM

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

Comment #272 - Posted by: juan at February 21, 2007 9:44 PM

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

Comment #273 - Posted by: photoman at February 21, 2007 9:58 PM

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

Comment #274 - Posted by: juan at February 22, 2007 1:53 AM

cfwu x 3

as req'd 15:22

Comment #275 - Posted by: RickA at February 22, 2007 5:10 AM

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

Comment #276 - Posted by: FlubberC at February 22, 2007 5:27 AM

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

Comment #277 - Posted by: mws at February 22, 2007 3:59 PM

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

Comment #278 - Posted by: Jeff_Roddy at February 22, 2007 6:42 PM

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.

Comment #279 - Posted by: Kaala at February 23, 2007 12:31 AM

3:43
3:45
3:45

Total 11:13

Comment #280 - Posted by: David at February 23, 2007 1:25 AM

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

Comment #281 - Posted by: firedave at February 23, 2007 3:24 AM

3/4 mile warm up

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

Treadmill at 9.1 mph (6:35 mile pace)

Comment #282 - Posted by: clementhe at February 23, 2007 5:43 AM

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

3:10
3:08

will try faster

Comment #283 - Posted by: Paolo at February 23, 2007 6:43 AM

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

Comment #284 - Posted by: Ell at February 23, 2007 9:33 AM

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

Comment #285 - Posted by: Nicholas Burgett at February 23, 2007 12:41 PM

29/185

3:10
3:05
2:59

Treadmill

Comment #286 - Posted by: joeyrav at February 24, 2007 3:28 AM

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!

Comment #287 - Posted by: Meyer at February 24, 2007 5:34 AM

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

Comment #288 - Posted by: Luca Z. at February 24, 2007 8:08 AM

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

Comment #289 - Posted by: johnmcc at February 24, 2007 9:24 AM

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.).

Comment #290 - Posted by: John Frazer at February 24, 2007 12:47 PM

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

Comment #291 - Posted by: Baron at February 24, 2007 3:43 PM

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

Comment #292 - Posted by: firemcghee at February 24, 2007 5:23 PM

26 yom, 205#

as Rx'ed, 2x around block

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

Comment #293 - Posted by: Adam at February 24, 2007 5:53 PM

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

Comment #294 - Posted by: homerba at February 25, 2007 9:44 AM

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.

Comment #295 - Posted by: Michael Ledney at February 25, 2007 3:45 PM

13.33

1 minute rest between rounds

Comment #296 - Posted by: Z at February 28, 2007 1:22 AM

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

Comment #297 - Posted by: hammy at March 1, 2007 10:36 AM

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

Comment #298 - Posted by: ggdillon at March 2, 2007 6:03 PM

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

Comment #299 - Posted by: NYCRaider at March 6, 2007 9:48 AM

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

Comment #300 - Posted by: Shootfighter at March 6, 2007 12:06 PM

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

Comment #301 - Posted by: Shootfighter at March 6, 2007 7:10 PM

CFWU
3 sets 95 lb overhead press

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

Comment #302 - Posted by: Dave at March 7, 2007 3:49 PM

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

Comment #303 - Posted by: Gravy at March 16, 2007 1:14 PM

Warm up 2 miles.
6X800 outdoor track
2:24
2:18
2:19
2:14
2:11
2:03
2 mile cool down.
Great run! I am a runner and wrestler age 33 5'11" 155pounds. If my times sound fast, I once ran 800 in 1:49. So this was an easy workout.

Comment #304 - Posted by: Johnny at January 24, 2011 3:59 PM

15:57 but substituted 2 min of box jumps first round, air squats second round, wall balls third round in place of the resting breaks.

Comment #305 - Posted by: Sweetheart at January 25, 2011 11:50 AM

3:41
4:19
4:22

Iphone Nike+ GPS

Comment #306 - Posted by: do1 32/5'11"/165 at January 25, 2011 2:52 PM

as rx'd on treadmill!

2:40
2:43
2:47

Comment #307 - Posted by: dynamite at January 26, 2011 9:11 PM

2:40
2:43
2:47

Comment #308 - Posted by: dynamite at January 26, 2011 9:13 PM
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