Rest time between sprints?

I seem to remember 30 seconds being done used by sprinters in their training...

I love the 100m sprints. Thanks for the top videos as of late, I, along with most people i'm sure, find these so helpful. Strong work B.

I ran sprints last Thursday, and Im still paying the price for it. But I wiil try again

Lot's of gut's on those lifts B...very inspiring!

WOW, I'm flattered....CrossFit HQ copying my WOD ;)
I had my guys do this last Thursday;

9 reps at 100m, we totalled the times to get a score. I got a 2mins 28secs.

And the Videos have been excellent

Keep'em coming!!!

Great video B! I didn't even know Canada had an armed forces let alone people willing to go to Afghanistan.

HooYah instructor Driscol!

True sprints! Yahoo! I'm really pleased to see these added to the mix!

Yah ... whats the rest interval on these?

I haven't performed any short, explosive sprints like these in years ... sure hope I don't pull a hammy in the process.

Was the last post a joke?
I think I'm gonna mix this one up with the 800m WOD that I didn't do:
4x100m ; 30 second rest each
2x800m ; 2 min rest each
4x100m ; 30 second rest each

Should be fun.

I put my money on a 5k for today; can I cash my ticket at the show window?

I was referring to post #6

Nice work B!

#5 Great video...I am one American that is proud of the men and woman that risk their lives so I can be free.

I cannot put into words how stoked this makes me! I love crossfit, but i am a triathlete first, and don't get enough speed work in! This is AWESOME!

true 100m sprinting is like a max effort so 3-5 minutes is usually prescribed. I am not sure that this is what's prescribed though.
If it more for the metabolic challenge then perhaps 30-60 seconds but the intensity won't be as high.

Great way to stick it out B!

Do most folks do these on a track? Still trying to figure out the best way to approach this

Y Zhou, I'm with your on the whole 'was that a joke' comment? Turns out we's Canadians live in houses with running water, too.

Good lord, what a great video. Nice work there, B.

Comment #6 Joey, perhaps he needs to be educated.

I'd like to give him the benefit of the doubt that he was joking, but I don't think he was.

Steveo

26 y/o 185 lb

our track team [went to USC (south carolina) were i did the decathlon] and we use(d) 60 seconds rest between sprints...
my times:

12.8
12.7
12.7
12.5
12.4
12.2
12.1
11.9
11.6
12.5

i love this workout! [worse on this = 12.8, best = 11.6]

#6
hahahahahaha....oh that's good........very funny joke cause I know you cant be that crazy...yes, funny.....I hope

Good to see the runs on the WOD's.

Great work Brenden! Thanks again for the workout back in December.
Olivia & Mike

yeahhhhhh B! (nice shoes)

John Wopat- You so called this! When I saw running as the WOD, I laughed out loud. :)

I, too, really do hope that #6 Joey Hesterson was joking. I have found quite a few people though, that have no idea how many Canadian troops are in Afghan and also how many have sacrificed their lives in GWOT. My heart goes out to their families the same.

Also, I loved the video!

Kate

Very impressive, Brendan. Way to fight for 185# instantly locked out overhead and still come up out of the bottom!

I believe that the #6 comment is in reference to that commercial for internet service where all the shlubs are competing with the athletes.

nice save on that last one, B...cutting it REAL close, hahaha!

cheers,

Fortunately I know my pace count and I can mark 100m at 61paces.

Comment #15 is correct. Maximal sprints fire huge numbers of muscle fibers like maximal lifts. You need a long rest if you want to work all 10 sprints close to your fastest pace.

If you only take a 30-second break you'll probably drop off times considerably. The times on post #21 are good but the spread is still 10%.

Assuming this WOD is aimed specifically at the phosphagen energy system you should give yourself plenty of rest. Rest periods for maximal efforts uo to 10 seconds (phosphagen system) are recommended to be 12-20 times the work interval so between 2 to 3.5 minutes. If you shorten it up you'll be working more and more into the glycolytic energy system. It depends on what you are really trying to work on....but as not many sprint WOD's are posted give yourself time to go at it hard each time.

Another option is to do 5 sprints with a minute or two rest then take a 5 minute interval and repeat the second set of 5.

I think I'll have to try maxing out on my snatch balance soon. Oh hell, maybe just maxing out in the snatch. Bodyweight looks like a good and reasonable goal, although it sure feels like hell every time I try to pull it from the ground!

Way to pop that ish up Brandon.

Don't badmouth the canucks...I truly hope that WAS a joke. I haven't yet been to Afghanistan, but I have seen Canadian forces working in Iraq, and they are as brave as anyone I've ever worked with. You gentlemen, and ladies, have a nice day. By the way, great workout...I'll probably be crying at the end...I'm pretty new to crossfit. I'll post my times when I'm done, but that will be this afternoon.

Sad times, but hard work!

???? - watch didn't stop until 19.32 (I was faster than that!)
???? - stopped/started again in middle (10.43 - I was slower than that!!)
14.40
13.58
15.16
14.18
15.93
15.10
16.07
14.33

Best: 13.58 Worst: 16.07

Tip for anyone else - don't run with a black laundry marker in your hand. Apparently running tends to shake it up a bit... ;-P

coming up that the video isnt there? anyone else getting that problem?

For my log, I should add that I had a 1500m jog to the oval and back again as my warmup/down (+ a bit of stretching). I also had a fair rest between each sprint, untimed but probably about 2-3 minutes. I went post to post on the local soccer field, and every trip back was faster than the previous... ???

brilliant video, again.

inspiring stuff

Hey....first time to do this crossfit thing. Sounds and looks way cool. So yesterday I did the WOD and was leary it would be enough. Intensity level could have been higher..(but thats my bad on the pullups mostly).... but I am glad to say I started feeling that oh so special soreness in my shoulders legs and back muscles yesterday and woke up with flamers. A good day for a run!

Yeah, as a Canadian soldier who did serve in Afghanistan, I thought #6 was a low blow, but we will blow this one off. did I finish beating the dead horse? Keep up the good work troops.

Jay Penney

brendan - that was some #$*% right there.

i'd like to give that shot. anyone know how close to my max OHS i should be?

Once again I am floored by you B....amazing work!! My hero ;) (oh...nice shoes too)

If doing this on the track it's best to warm up with 2 400's-stride the straights and jog the turns. I am STOKED to see sprints as the WOD!! -Maybe it'll stop raining enough to hit the track for this one.

I rested for 1:00-1:30 (basically until I could get my breath reasonably slowed down) between sprints. Times were

14:54 fastest
17:09 slowest
15:85 average

I used Google Earth to measure the distance, but I expected slightly faster times. Oh well - got my exercise for the day!

Age 28
BW 165

as far as my comment about the 60sec rest, i just wanted to clarify what 'goal' that has in mind. when you do this it is designed for a 400m training session with sprint endurance in mind. tony, above, is correct, and if you are wanting to give a max effort on each one and go for full recovery i recommend 3-5 minutes between runs. however, if you do the w/o with a 60sec rest and you take the average of the runs [i suppose as long as there is not too much variability], you can quadruple this and get an idea of what your 400m time should be [i.e. what kind of 400m shape you are in]. Thus, if your average is 15, you are probably in good enough shape to run a 60sec quarter [give or take]. i know one of my teammates [olympic silver medalist at the last olympics in the 400] got to the point where he did the entire workout in the 10.9 to 11.1 range and ran a 44 low at the games. thus, in the end, it depends on what you are training for and can alter the rest for the workout accordingly.
i hope this helps.

Runs done at n-24 gym NOB around B-ball court. 21 fastest, 24 slowest. according to the posted sign 110M round trip, but I lost a lot of time on the turns, does this sound like a reasonable alibi?

How much more or less is 100yards? I measured in yards not meters.

Awesome video!
I haven't run these since football in college 22 years ago!
I usually make my football players run these. They're gonna love watching coach get all pukie!
All out baby! You gotta love CrossFit!

280#'s/43 yom

150m Row x 10 (60" rest btwn each)

Best(#4)= 27.3 sec.; Worst(#1)= 30.0 sec

Lots of snow and ice make for a treacherous run so I subbed 150m rows. The rest interval was dead on for recovery.

CFWU X 2

Taking 2 weeks off from running to heal a tender hip. Did C2 Rower instead. 100M row X 10:
Fastest = 19.3sec (9th Rep)
Slowest = 20.6sec (1st Rep)

Rest interval was double the work interval...so roughly 40 secs.

#45 1 meter = 1.09 yards

best - 15:06 (set 4)
worst - 15:81 (set 10)

rested as long as it took to walk the 100 meters back to the start line

M/74/219/42yoa
0630: max pu, 2x220 wu, 5x220, 32-33s (hadn't see the WOD before we planned the AM run).

1400: ASWU, Diane: 13:35. Holy crap. This one should be called "beautiful demon from hell." Incredible workout. My HSPUs leave a lot to be desired.

For what it's worth, as a poor sprinter who nonetheless loves to do sprint work, I do sprints to build power, to get something I don't get from 400s, 800s, etc. As they are saying above, if you are not running at close to top speed, you are not working anything different than the longer, slower runs. In other words, a low intensity, tired 100 isn't working the same fibers as a nearly top speed 100 performed after sufficient recovery. 2-3m rest works for a 200m run, which is how long it takes me to walk back to the start point.

Bit of shooting outside the walls today, but another stunning day to be crossfitting in Camp Cupcake. Video is downloading ...

Fastest: 15.31
Slowest: 16.46

23m/184/5'9"

wimped out on this one.
only did 4 or 5 sprints
After some form work:
fastest: 13:76
slowest: 14:27

Nice video.
The commentary really helps as this is a surprisingly difficult exercise.

What is music in the background? Looking for some new tunes for my workouts.

track was dark, distance may not have been exact each run

best: 15.30
worst: 18.75

14.6
14.6
14.9
15.0
14.9
15.4
15.3
15.7
15.3
14.5
best: 14.5
worst: 15.7

40 YO male/200lbs/5'11"

1 mile warmup
- 2 laps jog
- 2 laps jog the straits, build the curves

10x100
- sprint the straights, walk the curves
- 20-22 seconds

Hope to do yesterdays workout this evening, modified for my fitness level of course ...

To # 6 Joey Hesterson. I cannot write what I wanted to, but please come back and tell all of us you made a mistake with a bad joke.

#39 most likely your snatch balance will be a little more than your full squat snatch, totally different than the overhead squat considering speed and timing issues. Hope that helps. Start light and work up slowly especially if you havent done them.

#45, billy

100 yard = 91.44 meter

Trust me, I was wondering the same.

wish i culd do this today but unfortunately is cold and slippery outside. OLY lifts today.

Good job Brendan!

warmup: 2x4 alt one arm neg pullups and elevated pushups
5x100m soccer field sprint & walk back
first and slowest 29sec, each one faster, final fastest 23.48sec
not enough rest to continue for 5 more
will practice one arm OHS at work

M, 41 years
6', 195

Subbed 100 meter sprints on the concept II

Best Time= 53.65 seconds
Worst Time= 1 min. 11.08 seconds

#6 Joey

You didn't know Canada had an armed forces and people willing to go to Afghanistan?

Well, what do you know about Canada? That we have a winter that lasts 12 months long? We live in igloos and instead of cars we use a dog sled to get around?

Like the others said, I hope you were kidding. If not, that was one of the most ignorant comments I've heard in a while!

Greetings to the CrossFit community. I need some advice. I just got hired as a strength and conditioning coach at a local high school and I am using CrossFit methods in the Football team's off season training. However, I just got an email forwarded to me that the baseball coach hired some dudes from Philadelphia Sports Club this past season who trained the baseball team. Now, we all know that CrossFit creates elite athleticism. How do I reach out to the other coaches to let them know they should use me a strict CrossFitter for over a year and not these commercial gym trainers who probably cannot teach a clean and jerk if there life depended on it. Any help would be awesome!

wet streets this morning
warmed up (or burned out) with 3 mile jog
18.88/20:48

Running is still out for me with my bum foot, so I subbed a 5K fast walk.
Time- 55 min.

First half was slow due to arguing with the dogs as to who was going to lead and working kinks out from the squats yesterday. Second half, I found my stride and felt like I could have gone much, much longer, but time constraints said no.

Kate

did the crossfitnyc wod today

might do this tonight with my gf

In the summer of 2003, I attended the Canadian Militia Command and Staff course in Kingston, Ontario. As a Marine Officer, I've been to some pretty tough schools (both physically and mentally); however, I want to say that this staff officer course was by far the best staff planning course I've attended in almost 20 years. The Canadian Army is a highly motivated, professional, well organized armed force. Glad they're on our side!

Semper Fi,
Steve Rakow
LtCol USMCR

Thanks everyone for all the nice comments about the video. Tony has been amazing and a lot of fun to work with. #39....Joe my max O.H. squat is 225lbs. B

37yoM/5'8"/150

As RX'ed, 10X 100m
18.17
16.13
15.66
15.26
15.55
16.12
15.46
16.22
15.25
16.06

I had a trigger point flare up just to the inside of my left scapula this morning. Made it fun to breath deeply or swing my arm. This thing needs to go away, and soon!

Fastest 13 sec
Slowest 14 sec

Done on sand with running start, walked 100 meters between runs.

These comments about whether or not Canada has a military is ridiculous. America is not the only world-class fighting power on our continent.

Manuel de Rivera
LTC, Mexican Infantry

rowed 100m instead

fastest was 17 secs.(rnds. 3-10)
slowest was 19 secs.(rnd.2)

2:1 recovery to work

Are those sidearms I see in the pic? I'm curious, do canadian posts have "green zones" where you are not allowed to carry, since they are "safe areas"? I hear numerous "Clearing barrel" stories but I would love to hear from some of you folks in-theater (U.S. and canadian)

You guys and gals are fighting the good fight over there, thank you all!

fastest-15:00
slowest-16:64
Snatch balance max.143lbs bw 181
hspu practice

M/18/185

11.14
12.35
13.04
14.89
15.18
14.92

All I could get first time doing this workout, Im beat.

50/200/6-4

Rowed 100 meters;
Fastest 23.4
Slowest 27.2
Recovery was 100 meters very slow.

I am in my second day of crossfit. I find that some of the workouts are easier for me due to my weight training backgound ex. Linda. But other workouts are difficut because I am not used to the exercises like pullups or muscle ups. I am looking forward to becoming more physically balanced. To my point...I only got through 9 of the sprints. I started out with 60 second rest then had to go to 90? I didnt know what a good rest time was. But apparently 60 was shorter than I needed before puking. Anway my fastest was 12.1 and slowest was 19.1 ouch!

I have been reading about the Paleo diet and had a couple questions for anyone out there who uses or is knowledgeable about it.
1)I've read that studies in which endurance athletes ate complex carb products (like whole grain cereals) before races showed positive corolations between the complex carb intake and race performance. What would the paleo diet say about this?
2)What are your opinions on the zone diet?

Of course I'm kidding about Canadian armed forces. I just pulled this out of my service record:

http://img113.imageshack.us/img113/4215/image1dp6.jpg

You guys trained us in Winter Warfare back then.

Did the sprints. Fastest time was 11.9 seconds.

Did sprints on treadmill. Not fun. Got up to speed then stayed there for 6 tenths of a mile. Did 10 sets at 11 mph.

Fastest 15 secs
Slowest 17 secs

Indoors on Basketball court
4x25m court sprints

Best: 15.68
Worst: 19.73

Rest week for me, but I thought I'd share a story from college football. After a scrimmage during pre-season we "celebrated" a little too openly and publicly for our defensive coordinator. Now he just happened to be a 2-time athlete of the year at BU, a collegiate 400M guy, and a former AFL DB. The next day at the end of practice he ran us through 14 consecutive 100's with about 15 seconds rest. Coach won all 14 and then ran up the hill to the field house where he visited Pukie. (I was already in the trainer's room with an injury, unsure if I was happier or more ashamed to have missed the carnage). Pretty humbling to think about a 40ish yo man beating 60 college athletes 14 straight times!!

as rx'd

fastest 16:00
slowest 19:10

fastest 21:00
slowest 24:14 (first one)

pre - shoulder press 5x5 - 105,110,115,120,125(4)

circuit for time x 2:
35 double unders
35 back ext's
35 box jumps - 20"
35 sit ups
75 ft walking lunge
35 push up burpees
time-13:27

post - 30,20,10 rep rounds for time:
GHD sit ups
knees to elbows
time: 6:49

plus hspu practice after

#80 Joey H., nice job on the retraction. Did you run your 100s forwards or did you have to backpeddle the whole time?

Tee hee.

Went off the res with my own workout today:

10 HSPU
20 Deadlifts (185#)
30 Pullups
40 Knees-to-elbows
50 Bench Jumps
60 Pushups

Threw in 40 DB cleans (40#) and 10 more deadlifts for good measure. Toward the end I had a strange thing happen--I went from normal, workout-warm to really cold, very suddenly. A bad chill. This sound familiar to anybody?

Best time was :19.10 or so, worst was 24 something. I ran the first 8 of these on 1 minute (i.e., taking off on the minute which gave me appromimatly 40 sec rest)and every finish after the first was 20 sec and over. The last 2 I took an extra minute of rest and had 2 finishes in 19 sec and change. I ran these outdoors at a measured high school track. Finished up with some heavy power cleans and 5x5 shoulder presses to work on some of my many weak points. Good day. Thanks Coach. BW:173, Y/A:58

fastest time - 13:04
slowest time - 15:21

runs done on a 200m indoor track so 100m mark is estimated.
first 5 with 80-90 seconds rest
second 5 with 60 seconds rest.
hard to stop the timer on the wrist watch when flying around a corner and dodging traffic since it's a public track with slow and fast lanes.

pre - shoulder press 5 X 70/75/80/85/95
post - stretching real good!!!!!!!

M/30/193#

warmup: OHS 2x8, ran 800m

100s: 1-6 twinge in left hammy, walked and stretched between sets
#7: pulled my RIGHT hammy, wouldn't ya know? OUCH.
These were really fun - it felt good to go all out (until the injury).

#64 Barry - If coaches are in decent shape, invite them to a CF workout then explain the CF principles, why it's superior to other methods, etc. Have them invite the Pa. Sports Club trainers to do the same for them. If coaches can't do the workouts (or don't know a barbell vs. a dumbbell), ask if you can do a few workouts pro-bono with the captain & co-captain of the baseball team while coaches supervise. They'll be able to make a more informed decision. If they're a "no go", after the FB off season, ask the FB coaches & kids to give testamony to the rest of the HS Athletic Comm.

Non-CF Birthday Workout: Coached & ran interval jog/sprint workout this morning, not for time. 50y sprint/100y jog/50y sprint/100y jog followed by 1 min full recovery & 1 min active recovery(PU's, SU's...) all x 6. Would rather have done 10x100 for time (harder work, especially when not training/coaching others!).

Age: 31
BW: 182

400m jog to warm up

10 x 100m Sprints

Slowest 100m: 15.51 (Achieved on 5th rep)
Fastest 100m: 14.65 (Achieved on final rep, surprisingly)

14.57
13.76
14.09
12.81
14.54
14.22
14.38
14.66
15.49
14.52

Best 12.81
Worst 15.49

Rest time was 1:30

30yrs / 210lbs /

My god don't any of you folks know a joke when you see it! If Joey made the comment about the the french vice the canucks I doubt there would be any further discourse - only laughing.
Hoo Yah Joey!

Had to run sprints on the Tread - 30 seconds with 60 seconds rest x 15

33m/185#/6'/CF44

WU: 45min of good stretching

3.5 sprints before I pulled my left hammy. Very slight but still painful. Did 1000 jumpropes for my conscience. Geesh, when will I learn to do some warm up running to get my muscles ready? I was a soccer player and can't seem to remember that it was over 10 years ago. Gonna spend today and tomorrow icing and doing Coach Sommers' "treatment" on my calloused hands.

Unbelievable video. Very motivational!

18:44
16:05

Good base info.

did 4 x 100 m and wasn't getting much out of it (as i had to do it on the treadmill... too cold/too much snow). did this instead:

5,5,5,5,5 shoulder press (20,25,35,45,50,50)
and
1 round of:
35 double unders
35 back extensions
35 box jumps (15")
35 sit ups
75 ft walking lunges
25 burpees
11:10

#93 Jill
Thanks so much for the advice. I will definitely invite the baseball coach to see one of the CrossFit workouts I put together for the football team. The football coach is stoked about these workouts and I even give him some to do on his own. He is sold on CrossFit and I hope that other coaches will be soon as well. I hope to meet with all the coaches eventually. I appreciate all your suggestions. Get Some, coaches!!!!

yesterday Josh @ 6:45

today slowest 15.9 fastest 14.0

Done at HS track, luckily they just chalked the lanes and marked off the 100m and other distances.

18:29
18:62
18:25
18:88
18:85
18:79
18:78
18:62
19:15
18:91

Best 18:25, worst 19:15 for a 5% difference. Rested as long as it took to walk back to the start and reset the watch, about 2-3 min. Then ran a 400 for time, 86 sec. As we can see, I'm not much of a sprinter, but damn am I consistent.

F/35/132

slowest: 18.9
fastest: 17.5

yikes! these are tough...

#64 Barry; You may also want to show the baseball coach Josh Everett's training regimen for UC Riverside. It's featured in the current issue of CrossFit Journal. Ask him what the guys from Philly Sports Club have in comparison. Good luck.

26yo/M/68kg

10x100m row (2 mins rest between rows)

1 - 19secs (SLOWEST)
2 - 18.5
3 - 18.2
4 - 18.4
5 - 17.9
6 - 17.8 (FASTEST)
7 - 18.1
8 - 18.2
9 - 18.2
10 - 18.2

Bingo- Cool story.

10x100m C2 Rows (45 second rest)

17
19

#64 Barry:

I would also recommend being prepared to highlight the ten recognized fitness domains (in the Crossfit Foundations article) and be able to show where traditional programs (assuming this is what the Philly Sports Club guys are doing) are lacking. I know from my experience in school sports programs that we never really developed the flexibility (gymnastics), power (oly weightlifting) and coordination (both) that CF does. And although we always worked on stamina, it didn't hold a candle to the CF program (metcon). You could just say "Strength and Endurance are not enough". If their program is really lacking this could be enough to win the debate. This is just off the top of my head. Good luck.

my times are the slowest posted so far, I am not a sprinter but I am a runner.(#44) I dug in and my Hip flexors, ITB and hip abductors are shot, I feel like I put out. The only thing I can think of to account for it is the time it took me to transition around the corners of the b-ball court I ran on and the people I had to dodge. Does this account for my 30%ish below average performance? I'm usually running 3:30 or less 800s 10:50 PRT 1.5 mi runs 23:00 5K. Generally low mid pack metcon WOD performance.
I know I'm not racing anyone but me but I'd like some reassurance that this is situational and not fully my weakness. Thank you.

Subbed 100m row due to snow and ice
Slowest 18 (8x) fastest 17 (2x)

#104 and #108
Thanks for the advice. I will no doubt show the baseball coach the Josh Everett article, thanks for the reminder. I am going to try and meet with all the coaches and go over the foundations article. When I met the football coach and told him about CrossFit, he was sold after 1 week of broomstick fundamentals with the team. I know the other teams will feel the wrath of CrossFit just the same. Thanks again for all the help.

Subbed 2km row
7:40 (hockey yesterday and today before this took its toll, still can't get it in under 7:00)

28/M/185
1 hr. of PT & CFWUx2

Best: 13.56
Worst: 15.32

Today was basketball day - legs shot after playing for 2 hours... no wod for me today.

did cfwu x 2 before and cfwu X 1 to end...

#88 gaucoin- good one!

#89 rcurriejr- A goose walked over your grave. :)

Kate

Got to love those sprints! Something I have been wanting to do for awhile. Great day to be out in the sun.
Best time was #9 12.94
Worst time was #1 14.86
Was running into a strong headwind for the first 8 sprints, changed ends of field for last 2. Time reflects that with #9 being my fastest.
Quads and glutes are on fire.

Those videos are the most helpful learning tool that I have been exposed to in a long time, in any endeavor. Thanks!!!!!

13.3
14.2
1 min rest.

N- WU- 200m run
18-19 barefoot (developed ugly blood blisters on pinky toes)
20-21-23-23-22-22-23-23 with shoes
Best- 18
worst- 23

L- WU 200m run
22-23-22-24-23-22-22-22-24-24 all done barefoot
Best- 22
worst- 24

This was L's birthday WOD, even though his birthday is tomorrow. He will be 13!

Kate

Kezar Stadium, 49 degrees, rain.

16.5
16.28
15.56
15.31
15.25
15.31
15.53
14.97
15.03
14.68

slowest: 16.5
fastest: 14.68

WU: 400m, jump rope work
CD: 400m

OK....new guy here again. Day 2. (shoulders and legs and lats are feeling nice and sore). Sprints was a nice challenge. Didnt have access to a track this morning so I rationalized and did shuttle sprints back and forth across our 20yd aerobics room. Does that sound like an acceptable replacement exercise (4 lengths of the approx 20 yd. court, full sprint)? Didnt time it either, but after just a few....I was about to puke. After 5 I was ready to quit, but decided if I cut the distance in half (back and forth ...2 lengths = 1 sprint) I could at least finish. No puking, but my legs are aching today, and I am anxious to feel how the legs are doing come sunrise! I'm diggin this so far....(but am worried about clean and jerk kind of stuff as I have a pretty torn up lower back)...Oh well, Bring it on.

only made it through 5 and then tweaked left hammy...very frustrated

best: 13:23
worst: 13:56

interested to see how this'll feel tmrw

strided out
13.27, 14.91
3/4 speed
12.21, 12.01, 12.12
full speed
11.52, 11.86, 12.53
strided out - too cold outside to run, hammy feeling a little strained
15.81, 13.75

forgot to write, paced out 100m on my street, may be a little shorter than a true 100m

PT. Exercises
Striders
Stretch

WOD
1- 13
2- 13.48
3- 12.76
4- 13
5- 12.46
6- 11...... Ahhhhh!!!!

As I was about to finish the 6th, I felt a SHARP pain in my right Thigh. I got a Gnarly charlie horse I guess. Theres a big lump and it feels really tight now. I hope it's just a charlie horse.....

100yard sprints
14.53
15.36

Did them all on the C2, because I live in NYC and the nearest 100m open space is in Central Park, 25 blocks away. All with damper set to 10. About 18-19 seconds each. Hopefully the next time this WOD comes up will be a weekend, where I can get to the park.

Gained 3lbs, now 155#. Hopefully it's muscle.

By the way, has anyone else noticed dramatic gains recently? I will post this to the message board.

Tariq

looking after the kids today so no getting to the track; did 100m sprints on Concept II. Slowest 20.1 Fastest 18.3 rest between sets 2:40

?? I did my sprints on different levels 4,7,10 and no real time difference, not sure what to make of that???Hmmmm.

Best: 15:03
Worst: 16:38

Distance estimated using g-map pedometer. Times are all sketchy because I was just pushing the buttons on my wristwatch myself.

MAT #128
Check out #80.

39/195

Wish I could have done these the right way; I'm really itching to start sprinting again. Alas, weather still isn't cooperating, so...

85 yard sprints (length of my backyard)through 8-12' snow drifts in boots....

10-longest 20seconds, shortest 17 secs..

Well something happened today that hasn't happened to me in forever, if at all: I didn't finish this WOD... In retrospect, running ten 100m sprints indoors on an oval 100m track that is angled at the turns is a terrible idea, but a learning experience. I was really starting to wonder if I was about to severely hurt myself running on that track so I stopped after 5 rounds, but now I know what the demands are for such an event and I'm looking forward to trying it again on a STRAIGHT track, hopefully outdoors in the SUMMERTIME (hint hint).

Anywho, 14:27,14:54,14:81,15:16,15:55 were the times I posted. Pretty sad, from the look of it.

Pre- shoulder press 5X5 95,105,110,115,120
Post- 30,20,10 GHD sit up and knees to elbows in 9:09

Ouch.

20:19 slowest, 18:46 fastest. Remaining 8 in between.

Preceded by 4x800 (3:09, 3:08, 3:10, 3:05)

As prescribed with 1 - 1.5 minutes between.
Done on sidewalk in front of house.

13.47
13.22 (fastest)
13.69
13.85
14.43
14.85
14.09
14.53
14.63
14.69 (slowest)

100m sprints are my FAVORITE running workout.
However, they also REALLY bother my hip flexor. Last time I did a workout with these I was limping for over a month.

So...subbed a 10k run.
Erin

Neil(49)& Ellie(52)

Sub 200 mtrs cycle on Monark Ergomedic Test Cycle.

5 mins warm up + 5 mins of fast/slow 30 secs, increasing speed on each fast rep.

Neil 2.5 kgs resistance

1# 17
2# 15
3# 14
4# 14
5# 13
6# 13
7# 14
8# 13
9# 13
10# 13

Take away fastest(13)and slowest(17) total up rest and divide by 8. Ave time 13.63

Ellie 1.5 kgs resistance

1# 17
2# 16
3# 16
4# 16
5# 16
6# 15
7# 15
8# 15
9# 16
10# 15

Take away fastest(15) and slowest(17) total up rest and divide by 8. Ave time 15.63

The Dirty Dozen Fitness Myths.

To recap the myths.

1# Weight training makes you muscle-bound.
2# Muscle turns to fat when you stop training.
3# Train low intensity to burn fat.
4# If you double your training volume, you get twice as fit.
5# You lose fitness when you rest.
6# Resting heart rate is a good indicator of fitness.
7# Moderate intensity is best for health.
8# Losing weight on the scales is a good indicator is a good indicator of fat loss.
9# Swimming is good for weight loss.
10# Exercise "wears out the joints".
11# Older people shouldn't train hard.

If anyone wishes the full explanation of any these myths, just ask and I'll post the day, the date and the comment # of the original posting.

Myth# 12 You should stretch as part of a warm up.

It's one of the most common myths of the lot, which even some high-profile sports professionals seem to believe! Numerous high quality scientific studies have clearly demonstrated that not only does stretching before exercise (ie during a warm up) fail to reduce the injury risk, it can actually lead to diminished performance compared to not stretching! This is because stretching temporarily breaks some of the chemical bonds that filaments in the muscle need to use to produce contraction. The net result is a reduced strength of contraction for up to one hour after stretching. The number one priority for a warm up is to gradually raise the core temperture and increase blood flow around the muscles that are about to be used. This may be followed with some mobility exercises/practice movements, especially if the subsequent activity is fast moving or dynamic in nature.

gaucoin - did you do this at CFY?
yikes, I found the 200m track too tight.
I am so looking forward to these again in the summer. The curves reeked havoc on my right hip.

I have noticed a few posts referring to pulled hams. I hope everyone heals quickly. Luckily for me my previous athletic experience was in track so I spent a good 15-25 minutes fully warming up for this one.

33/M/178#/5'9"/CFT=830
16.2,16.61,16.77,16.18,15.82 (5 min break)
15.86,15.72,15.63,15.76,16.5

Mrs. Sheepdog
39/F/135#/5'6"/CFT=?
27.3,27.2,22.7,21.68,20.97 (5 min break)
22.63,?,22.51,21.5,20.85

13'56
13'92
14'25
14'04
13'35 fastest
15'96 slowest
14'85
15'14
14'05
14'26

:15.81 / :16.73

28yom/5'11"/165#

Josh:
21 Overhead Squats 45k
42 Pullups
15 Overhead Squats 45k
30 Pullups
9 Overhead Squats 45k
18 Pullups

Time: 7:35

followed by 10 x 100
15
14
15
13.9
14.1
14.6
13.9
14.1
14
13.8

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

Ten sprints for time:
Run 100 meters
1. 19:35
2. 19:06 Best
3. 19:19
4. 17:86 (think I may have stopped the timer a little early on this one)
5. 19:12
6. 19:79
7. 19:97
8. 19:66
9. 20:25 Worst
10. 19:73

3 minutes rest after each. Had to pace off 100M = 55 strides.

bw: 185

As rx'd: Fastest 12.9; Slowest 14.0

Not a good day. First I measured off 120 meters by mistake and then on the 3rd sprint I pulled a hamstring. So no valid times.

10 sets of approx 110m
90 sec rest after each
17.08,
15.03,
14.92,
14.93,
15.27,
15.26,
15.14,
16.16,
15.18,
15.33

M/30/300

Got out 3 sprints...felt good - all within 12-13 s...then slightly pulled a hamstring. Tried one more at a slower tempo but it was sore enough not to risk pushing it....don't think I warmed up enough...I've been stretching for the last 2 hours...still sore. ouch.

Been sick as a dog since I did the hspu/pullup wod last thursday and almost "rhabdo'd" my arms after not doing pullups for around 4 months.
Today's workout was a blast. Only did 6 100's, at a fantastic public track near downtown Enseneda. They graciously waived the 3 peso fee, since I only had a $20 bill.

14's to 16's.

Subbed 150 m row sprints x10
1:30 rest in between
0:41,0:41,0:40,0:40,0:38,0:38,0:38,0:38,0:38,0:38.

19.5 seconds
27 seconds

on a .10 mile track chock full of traffic. My fastest lap was my last lap (11) I was too close to sub 20 seconds not to go for one more.

M,32,205
CFWUx2
had to do the sprints on treadmill.
started speed 11.5mph, first couple of sprints at 11.5 and then went up 0.5 every 100 meters with 1 minute rest in between. Got up to a speed of 15mph, for the last sprint. Felt good!

40/162
On a football field
13.1 sec
16.8 sec

5 gassers (1 min rest between)
10 stadium steps (no rest)

Fastest: 13:81 (3rd & 8th runs)
Slowest: 14:57 (first run)

15.06
17.33

Stopwatch was giving me fits.

#1 - no record
#2 - 14.7
#3 - 14.9
#4 - no record
#5 - no record and strain right glute.
#6 - no record some continuing pain. Call it a day.

Healing up now...

6'1" 197bw 41yom
CFWU

Best #1 15:52
Worst #4 17.54
(#10 second best 16:00)

15.04
15.97
Distance appr., paced off in park based on my old Marine pace count of 65. When will I stop saying things like "this doesn't look too bad..."

1 min. rest between sprints.

15:95, 18:18

age 40
bwt 212#
ran on road with slight incline one way and decline coming back (funny how that works).
best time uphill-14.05
worst time uphill-15.22
best time downhill-12.71
worst time downhill-13.64
my 100 meters was 100 long strides down/up the street.

30 YOA
BW #220+/-
best 14:90
worst 15:22
Insert excuse-----> I think I got some faster times but Im pretty sure I lost my 2 best to timing equipment problems (faulty operator) =-)

subbed rowing for this due to lack of timer I can sprint with.

best-16.9
worst- 17.6
avg- 17.25

That's right, Trevor, CFY it was.

Holy pulled hammie day, it seems people (me included) were not prepared for the demand of this WOD. Hopefully we get a chance to redeem ourselves in a few months.

Slowest- 17.83 (first one)
Fastest- 16.21 (last one)

As rx'd on the VVMS track

David.....Ryan
14.72.....12.47(F)
13.56(F)..13.31
13.84.....13.03
13.88.....13.62
14.00.....14.03
14.38.....13.94
14.22.....13.91
14.68.....13.95
14.90(S)..14.72(S)
14.34.....14.21

145 x 5
165 x 3
175 x 2
185 X 2
200 x 1
205 x F
205 X can't even begin to get it off my shoulders.

"Kempie's Subtle"

Buy in: 5 muscle ups

15-12-9

Handstand Push Ups
Left hand sledge hammer swings
Kettlebell swings
Right hand sledge hammer swings
Pull Ups

Cash out: 500 meter row

11:24

Snow from the other night and no track prevented me from actually running; sub'd w/ 100m rowing sprints on C2 at highest resistance.

Best: 16 sec
Worst: 18 sec

approx 40 secs in between each sprint for a total workout time of 10 mins. Worked on elbows to knees and inverting the body position on that. Hope to be able to do it with straight legs at some point in the next few months.

Treadmils suck for this sort of thing
but
1min Rest between sprints
Incline 2 for first 2Rds
then Incline 4 for remanding Rds
Speed 20
averaged 20 sec of work,worst 25 for .15 distance

--

Sub'd:

5 x ~100m sprints in 6 inches of frozen snow in my Merrell hiking boots at 25 degrees in the dark with my dog. At least it wasn't raining or snowing.

Failed to get the time on runs 1 of 5 and 5 of 5.

15.39 best
20.25 worst

I can't wait to do this one again on a bare surface.

Thanks Coach for this WOD.

--

Haven't run sprints in a while. Definitely going to feel it in the morning. As rx'd outside on the track.
1. 12.31
2. 12.33
3. 12.31
4. 13.71
5. 12.68
6. 12.30
7. 13.28
8. 13.73
9. 12.58
10.13.78

16:42
16:02
15:34
15:55
16:05
14:73 best
17:63 Worst (miss hit button on watch)
16:28
16:22
16:44

Total time to do 10x100's 13:17

16:42
16:02
15:34
15:55
16:05
14:73 best
17:63 Worst (miss hit button on watch)
16:28
16:22
16:44

Total time to do 10x100's 13:17

4 laps WU @ 8min/mile
Worst 14.8 (#3)
Best 11.9 (#9)
on 2 min rest

Age 34 / BW 195 - Colorado Springs

12/13/14/14/14/14/14/14/14/14
3 min rests in-between runs.

Who knew 10 sprints could be so taxing?
14.66 fastest
16.02 slowest
most were in the mid 15's

David
12.9 (fastest)
13.00
13.20
13.8
14.00
13.50
14.1 (slowest)
14.1 (slowest)
14.1 (slowest)
14.1 (slowest)

12.3
12.26 (fastest)
12.88
13.4 (slowest)
13.27
13.32
13.04
13.33
13.03
13.06

Did them on the C2 rower DT rain and mud on running course.

Slowest 21.3. Fastest 20.1. Thirty seconds rest between efforts.

-D.

43 / 199

12:07 15:97

Did this late yesterday just before the sun went down, but forgot to post. 100m run (measured out with a wheel to get it exact). Slowest time was 19:49 (first). Fastest was 16:48 (8th run). All others between 16:48 and 17:21. Haven't done sprints like this in over 25 years! Wow!

CFWU- 3X15

Sprints- didn't time them, had no stopwatch. Ran them with a good rest in between each one. Took under 15 minutes total. Wasn't sure how 'fast' I was moving but my quads are feeling it this morning.

100 yards

sprinted down and walked back with Kettlebells alternated with Partner.

PJ fastest 100 12.7
Glenn fastest 12.9

Our slowest 16.5

Worked up to speed as it was about 10 degrees fastest came at 7th interval. Rest was about 90 seconds.

26m/200#

cfwu x 3, 10 pullups, 15 everything else

subbed down-back-down on the basketball court for 100 meters, i'd say it's pretty close

16.76
17 (slowest)
16.3
16.02
15.51
15.95
15.69
15.78
15.33 (fastest)
15.59

I know someone is going to probably give me some grief for this one but I'm going to insert the caption to the picture anyway.

"Look at the size of our medical transpo, eh?"

subbed rowing
did 2 "sets" at fan settings 10-6. 1 min rest between efforts. ave 17.5 for all 10.

follwed it up with 5 sets of OHS and pull-ups:
OHS PU
95x10 10
105x10 10
115x10 10
125x10 10
130x10 10
need to get lower!

Ran 10 "approximate 100m" on our street. Timed the whole workout, not individual sprints.

19:14

I think I ran more than 100, had to pace out my distance on the indoor track. It is balls cold in Minot, booooo.

22:55, 25:45

I may just be that slow, but I'd like to think I'm not.

125m rows/90 sec rests
0:25.6 best
0:32.9 worst - fell off the seat

400m run = 500m row
100m/400m = 0.25
0.25*500m = 125
100m run = 125m row

Paul: 14.64 sec / 16.01 sec

Estimated the 100m; I think a bit long.
Best time was the last: 20.35
Worst time was the first: 22

#135

Yes very interested...

olease post or email me with the specifics to hunt down these myths...

Thanks.

p.s. Thank you for the rest day...Sprints; OUCH!

Charity-Ran in street in front of house-slight grade- 60 sec rest-
Fastest 15:50- Slowest-17:25
Jeff-Pulled Hammy on 2nd one. finished on rower
Fastest on rower 17.9
Slowest-19.2

BW 188

Power Clean 8x2

85,95,105,115,125,140,150,165

DSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDS

AS RX'D:

fastest: 15.35
slowest: 16.86

DSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDSDS

Did this together with yesterdays.
Fast time 28 seconds
Slowest 40 seconds.
Just not the same on treadmill

40M/5'8"/180

1M Warmup
Snow and traction made the prescribed WOD unfeasible so...
subbed 10x200M repeats w/2min jog inbetween
times in the 40sec range.

On the 3rd. sprint, on a teadmill i was actual doing .10 miles per set my hamstring pulled.

I then just ran 1 mile for 8 min. at 9.5 mph my hamstring started to hurt.

10x100m sprints

Fastest: 14.31 seconds (#10)
Slowest: 14.93 seconds (#2)

cfwu 3x
4 lengths of basketball court 4 sub
19:68/21:12

~18 secs per sprint. Rep 7 felt the slowest and probably 3 the fastest. I didn't have paper or an accurate stopwatch to be more specific. I'm surprised at how tired I felt. Maybe next time I'll warm up a bit more.

I'm a day behind.
48m
10x100m 15.87-16.34

125 m rows/45 seconds rest
Best: 21.9
Worst: 22.9

Not sure I've ever gotten the erg going that hard before.

WOD as rx'd
1. 11:19(downhill)
2. 12.76*
3. 12.97
4. 13.31
5. 13.72
6. 13.66
7. 15.00*
8. 13.93
9. 13.74
10. 14.33

180/34

wow I'm slow
13.5 & 17.32 most were in the 15 sec range

Anthony (BW=180)
Notes: 100m ROW
Round 1 - 18.1 SLOWEST
Round 7 - 16.9 FASTEST

Jodi (BW=103)
Notes: 100m ROW
Round 5 - 22.4 SLOWEST
Round 6 - 21.2 FASTEST
Round 10 - 21.2 FASTEST

This workout just made me think..."I may not be very strong...but I'm slow."

5 pullups
10 pushups
15 squats
1 hayes lap
10 rounds
16:37

bw 165#

all times in 14 sec

rest was walking back to the start line

20,20,19,20,20,20,19,20,21,19 secs on 100m track. corners sucked. 10 min ellip wu 16/16. hr avg 131, hr max 169.

bwt-145 (ugh back down, I guess this is my "natural" weight)

cfwux3
4x100m ; 1:45 second rest each
2x800m ; 3 min rest each
4x100m ; 1:45 second rest each

Best 100m = 13 seconds
800m #1 ~ 4:00
800m #2 ~ 3:20
Worst 100m = 16 seconds

about 15 seconds each, 14 minutes total time.

17.25 fastest
19.00 slowest

I hate sprints!

58 strides = 100m

Beach sprints, between "bush plateau" and 2nd/3rd Boardwalk, best ~13.5'', worst around 15.5''

First 4: 1'15'' rest
3'00'' break between 5 and 6
more 1'15'' rests
3'30'' between 9th and 10th, 10th and 11th, cooldown boardwalk run

12.7 then pulled my hamstring. bummer.
rest days ahead.

33 / 230#

All sets in the 13's except for the first in the 14's.

Age 51/BW 240#, subbed 150m Row x 10 (1 minute rest between sprints)
best = 33.1 (interval #10)
slowest = 38.7 (interval #3)

I hate doing sprints on a 'mill especially when they top out at 11 mph:
11 mph @ 3% X 10
all were appx. 20 sec

also did 400m @ 11mph
tabata knees to elbows score 7

14:34 (fastest)
14:64
14:37
15:15
15:23
14:97
14:86
15:53 (slowest)
15:20
15:15

Approximately 3 minute rest in between efforts. This was really fun. I could tell when I started to lose it, and when I was really pushing myself for it. I should do these more often.

pre-planned reduced effort cycle

just did 5 sprints

worst. 27:78 at a trail - have no idea if it was the right distance

after the first sprint the HS track opened up

best 18:41

Best - 11:50
Worst - 12:71

17.3
20.3

6'4, bw 259
only did 5, first time sprinting - ever. wow, harder than I thought!
fastest: 18.72
slowest: 19.34
Probably ran 110-115m (from gym entrance on track to finish line). Short indoor track, so included 2 corners. Can't wait to see how times improve as I work the gut off!

TDY to DC. Had to use hotel Star Trac treadmill. Horrifying. The fastest setting was a 6 min mile. I loped along on the silly thing. Not an actual sprint. More of a trot.

Not satisfied. Want a real struggle. A safari in search of Mr. Pukie.

Will seek out more... Perhaps make it to Primal...

Outside at the Rec

13.53

14.80

14.2-16.2

fastest was 13.43
slowest was 16.94

Used a cell phone in my hand for stop watch. didn't get everytime. not sure how accurate fastest time is.

Age 32
weight 218

14.51
17.4

50 yo male 185 5'9"

19/18/17/17/18/15/17/16/18/17

fastest 15
slowest 19

Team Lakeland

Neil
16.9
16.6
16.1
15.1 <--Started using the hips
15.9
15.4
15.1
15.7
15.7
16.9

James:
15.5
16.3
15.2
15.6
15.6
15.4
15.5
16.3
15.9
15.5

18/20
ran three lengths of basketball court touching walls on either end, a bit more than 100M
wu=30 min hard eliptical, full yoga

pulled right hammy a bit on last sprint

11:21 and 11:87

cfwux3
17.13-18.46

BW 59kg

down with cough and flu, only did 5x estimated 100m

1: 27
2: 25
3: 20
4: 19
5: 18

CFWU x3

Best - 12:03
Worst - 15:28

Adam

fastest time: 17:28 slowest: 20+ (missed the lap button) total workout about 9:00 (did 12 100s)

Dad: age 57 weight 185
total workout, 21 minutes.

Could not exactly measure out 100m so decided to run hard to run for 20 seconds and rest for 30 seconds this was followed by kick/punch/sprawl for several rounds

DONE Sat. March 3rd & Combined with WOD of March 3rd

bw-200

wu
squats, db cleans, ring dips, 1/4 mile jog

wod 1-3 rounds for time of:
400 meter run as sub for 500 meter row
40 pushups as sub for 30 bodyweight benchpresses
12:59 total

wod 2-10 sprints for time of:
100 meters
18:68 with wind
17:32 against wind
16:80 with
17:50 against
17:17 with
17:52 against
16:02 with
17:82 against
16:96 with
17:59 against

worst-18:68 on 1st sprint
best-16:02 on 7th sprint
difference-1:66

Both were with the wind. 18:68 on the 1st sprint was just feeling it out....like a warmup. Otherwise a much tighter spread of times.

MC

Age 35
bw 183

104M runs
(1.5 laps of a tennis court, 5 turns per run, weird running - what ya can, where ya are, with what ya got?)

Best was 18.44
Worst was 19.41

Looking forward to finding a straight flat 100M stretch to try this again...

19/25

Did this uphill/down

Best: 21.45 (#6)
Worst: 23.84 (#1)

Wondering if I used the right marks on the track...

cfwu
16:44 - slow
1639
1489 - fast
1512
1523
1528
1489 - fast
1528
1528
1558

fastest - 14.22
slowest - 15.57

100m was estimated on field

44, 5'11", 202lbs
18:38/19:29
-sobering, demoralizing, etc; felt like i was moving pretty quick...and then i'd look at the watch when i finished
-only did 5; groin, lower back, and quads were telling me i should stop if i expect to walk tomorrow; i haven't run that hard for any distance in a loooooong time
-i HOPE i over estimated the distance as i paced off what i thought was approx 100 meters, because if my math is correct, my fastest sprint was only 1 second faster than the pace for my mile times in high school; even at nearly 30 years older and 60+ lbs heavier, that just doesn't seem possible

Age: 23, BWT: 150

F: 13.02
S: 13.94

Sprint#1 – 15.0 seconds
Sprint#2 – 14.8 seconds (Fastest)
Sprint#3 – 15.0 seconds
Sprint#4 – 15.0 seconds
Sprint#5 – 15.9 seconds
Sprint#6 – 15.8 seconds
Sprint#7 – 15.0 seconds
Sprint#8 – 15.6 seconds
Sprint#9 – 15.9 seconds
Sprint#10 – 16.5 seconds (Slowest and SPENT!)

done on 3/4/07

ran from break in fence @ gas line by school, up to shrub and break in fence by Clinton st.... where it is pretty flat.

20.4
18.6
19.0
20.2
20.0
clock malfunction
20.4
------
last two ran up towards house
22
23

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

1. CFWUx 3 10 reps each:
-OHS 45lbs
-Goodmornings 45 lbs
-Tuck Pull-Ups
-Ring Dips
-Twisting Sit-Ups
-Samson Stretch

2. WOD
10x 100 yard sprints

I did 100 yards instead of meters because my pedometer only does feet and I forgot the meters/yards conversion. I wanted to do this as more of a conditioning workout, so I rested only long enough to walk back to the starting line. Admittedly, however, each walk back got a little slower than the last.

3. Stretch
Lower Body only due to time.

P.M. Workout

1. Eliptical
20 minutes alternating forward and backward pedalling. Steady state for recovery from sprints.

2. Superset
Horizontal Rowx 4x 25
Push-Upsx 4x 25- Went back and forth with no real rest periods.

3. Ab Wheel
Bwtx 3 10 from my knees.

F/31/5'6"/116 lbs
New poster here. Noticed I've been slacking off of the workouts lately so I'm hoping a commitment to posting my times will shame me into keeping up with them.

According to Google Earth, it's exactly 100 meters from my mailbox to the end of my cul-de-sac. I could only do 8 sprints and I only recorded the whole time (11 min 5 sec). After reading the comments I don't think I wasn't giving myself enough recovery time. Dammit.

m/ 30/ 6-2/ 245

CFWU x 2 x 10

10 Light pole sprints, which are around 85 yards. Rested only long enough to walk back to the start. Did these right after "Josh".