good to see the running for WOD's. anyone else suffer from rubber-legs-flapping-wildly-with-threat-of-falling-on-face syndrome about the 200 metre mark after 1st round? ha!

good video as usual

Y-E-S just what i LOVE 400 meter sprints!!! WOO HOO

Filter (Brita etc.) from tap in safe areas, and purify (tabs, pumps) in unsafe locations...

If you mean during exercise, or specifically running, just take a look at how marathon runners drink during runs. With a 400m run, and 2 minutes rest in between, you should have no problem drinking from a bottle. On longer runs 5k+ I like to bring a long my camelbak with just enough water in it for the run. I don't really know about any "unsafe" times to drink water, except for the danger of spilling it all over the place while running.

Just finished up the Raleigh Certification..... Great time - great people..... AMAZING!

Thanks to Jason & Doc - plus everyone at CrossFit NC for hosting us and a huge THANKS to Coach (Lauren for all your support and input), Nicole, Tony, Ed, David, Jeff..... everyone from HQ making it possible for all of us. I know I missed some of you - SORRY - but know we all have a heart-felt gratitude for your effort, sacrafice and passion!!!

If I would rather swim than run, can anyone suggest an appropriate distance to swim as a replacement for the 4 x 400m runs? Thank you!

How about 400m?

I ran track and swam back in High School; for myself, a close approximation (time-wise) for a 400 meter run was a 100 meter swim, assuming you are swimming front crawl / "freestyle".

In terms of effort, however, a 400 meter run was much more tiring then a 100 meter swim.

Just my two cents ...

Mat- it's much harder (and slower) to swim 400m than run it... at least for me

Scott- I'll give 4 x 100m a try. Thanks!

I love Annie's energy! Great video. I will try some ball slam's tomorrow just for fun.

Kate

Zone question here. Does the fat in the food ex: soy sausage links 10 grams per 3.9 ounce count towards the fat blocks?? Advice greatly appreciated.

Comment #5-dub- work on weaknesses. You would rather swim than run, therefor you should run.

We have several clients at Mt Baker CrossFit who said, "I hate running" who 6 months to a year later now have either already run a half marathon or soon will run one. CrossFit takes weakness and turns it into a strength.

Aargh. Some of hard running over the last few days and my ankles are killing me. 11:36. Thought I was going to lose my lunch on the last round, only I hadn't even had breakfast ...

Love the video. I almost fell out of my chair laughing because of how much they were laughing in the video!!

Congrats to all who attended the cert in NC!

A day behind.
35 y/o M
5'9 / 229
20 rounds of Cindy as rxed.
Tried a different approach, instead of going all out in the beginning, tried to work steady all the way through and it worked out to 2 less than my PB. As always a great workout. Think I will swim 1200 m and do the 400's tomorrow. Have a good day.

I'm still in an area with plenty of ice and snow. Is it OK to do this with on the treadmill? Also, what would be a good all-round weight for a medicine ball?
Pete

Just got back after 5 days off from elbow tendonitis. Didnt just want to run, so I made up a WOD. Here it was:

3 Rounds of 15 reps each of:
OHS (95 lbs)
Knees to Elbows
Box Jumps
Ball Slams
Split jerks (95lbs)(65 lbs, rounds 2 and 3)

Good WOD, really got some metcon on this one, at least I thought. It put it on me!

Love the 400s. Nice to run in rain too. Makes you fell like Rocky, doesn't it?

Love the 400s. Nice to run in rain too. Makes you fell like Rocky, doesn't it?

280#'s/43 yom

as rx'd in 13:14.

500M row subbed for the 400m runs. (it's dark and snowy here in the Northeast when I get going). Seems like a fair trade. . .

12:28 (including the rest breaks).

Did Row 400M/Run .25 Mile/Row 400M/Run .25 Mile

1:36.4
(2:00)
1:38
(2:00)
1:37
(2:00)
1:33

Was rowing at a somewhat relaxed pace (feeling like I'm coming down with something) but still had to lie down at the end.

As rx'd - 11:43

11.5

Legs were starting to get shakey on the second half of the third and four run. Nice way to finish out the WOD segment.

Coach, Nicole, Dave, Tony, Eddie, Thanks so much for an amazing weekend. The certification is clearly the most straightforward info packed weekend on no-bull fitness there is. It is awe inspiring to see the Crossfitter's general level of fitness, and always cool to see how common sense methods and consistent work make that happen. Thanks to our Hosts Jason, Doc, Melissa, and Michelle (CrossFit NC)as well, you have an awesome facility! I learned something from everyone there!

Sprinting hurts my knee, so I subbed a Filthy 50. That's an equivalent sub right? Heh heh.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 DB swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Tuck jumps

31:57

Watch this be tomorrow's workout.

Happy Monday!

14:01 as rx'd

43yom, 177#
used treadmill 12:38

Well, after a brief hiatus I return to Crossfit . . . anyway . . .(still nursing a pulled hammie)
-2 mile run: 19:02
-2x200 m sprints (w/2:00 rest) 3:00

I'm a day behind. 7 rnds of "Mary" which is a round more than last time. Moving on up.

Crossfit footwear? Time to replace my running shoes and I bet Crossfit has given this some thought (along with all other things fitness related). Any advice? Running shoes vs "cross-trainers?"

23m/5'9"/ 181

as rx'd

12:36

Will do WOD after work today.

9 minute GS set: 65L/65R. Hand switch at 4:30. Chalk on fingers and heel of hands. Forearms feeling tired; no hand cramping or deadhanged reps.

3x30/30 52# GS swings setted with 3x10/10 36# jerks. 15 seconds breaks after each couplet. Grip being taxed hard.

I hate running. On a treadmill it's tolerable. Today, I was on the stretch of road I've measured at 200m, running there and back.

1) 1:14
2) 1:20
3) 1:26
4) 1:21

Throw in three 2:00 rests in between each round and that gives us ... 11:21

Age: 41
Ht: 6'2"
BW: 167

Did I mention I hate running?

That's a great article. I hadn't seen that one before. Thanks again for sharing so freely!

as rx'd

1:17
1:15
1:12
1:13

After reading the article I was trying to define my own notion of virtue. After thinking about it a bit I search Wiki and found a pretty interesting litany of things to think about.

http://en.wikipedia.org/wiki/Virtue#Buddhist_virtues

I don't know why the link says "buddhist virtues" because it begins with general western virtues.

ok, i figured it out:

w/f safe:
http://en.wikipedia.org/wiki/Virtue

13:25

as rxd
1:22
1:25
1:26
1:31

total = 11:44

I wish I could do this, but I'm recovering from some knee and ankle injuries. Last year when I was training for a marathon, my team would do similar runs like this every week. An added part of the training was that every following 400 would have to be 2-5 seconds faster than the previous one. So if you start out with 1:30, you should shoot for 1:25 then 1:22 and so on. It really helps getting a feel for pacing if anyone is training for a race. Just my two cents.

42yom/165
as rx'd

12:10 with the rest break.

CrossFit Edmonton

25/174
approx 3 min breaks. small track (50m) with VERY tight corners.
1.31.80
1.31.95
1.36.75
1.30.82

CFWU
subbed rowing
1:24, 1:29, 1:30,1:27 2 min. rest breaks

CFWU
4X400m with 3 X 2 minute rests. 11:08.
Finished with an ab workout.

400m is a great distance...really enjoyed it...I think.

Great seminar. Truly inspiring to meet such an amazing group of people. It was wonderful having all of the information from the journals presented so well. I have to say, if ever I was considering a career in coaching, it's now. Thanks to everyone who put in the time and effort in to making this weekend run so smoothly!

I love watching Annie try to do something with bad form. You can always tell that she is concentrating soooo hard to do it wrong when everyone else is trying their best to have good form.

Today was my first crossfit workout in almost 6 months!!! I had to take a hiatus while I was in police academy and getting used to my hours on the streets. Now I'm back to crossfit and training mma again, and man am I glad I'm back. Did yesterdays workout today and got 14. I'm gonna do todays workout tomorrow. Hopefully I can soon get back into the shape I was in back when I was fighting. Thanks crossfit. You guys have the best stuff out there.

I beat the teadmill, turns out it's limited to 12mph, some crazy AF safety thing or some such...

11:58

CFWU x 3 (did 3 kipping pull ups in a row - first time!)
row 500 m x 4 (2:03.6, 2:04, 2:04, 2:06.6)

post: tabata military sit up's (lowest score: 8, highest: 12)

Thanks to everyone at CFNC for hosting such a great seminar. Thanks to all the CF instructors and Coach for providing such excellent information. I had a blast the entire time.

And to the beast that handed me my ass on the "nasty girls" workout, Jeff T, my hat's off to you.

Jeff, I headed out before i could pass on my email address, so you can get it off this post. If you are every in virginia beach, you are welcome to use the old garage gym!

-Pat

Nice looking group down there this weekend in Raleigh. Smiling in the sunshine in shirtsleeves. I don't suppose you missed me, but I sure missed y'all! Shivering in Sopranoville.

46 yom 165# cfwu x3 with 3x400m jogs
as rx'd (may have been just shy of 400m indoor track 2 plus laps)
1:17.12
2:00.34
1:13.75
2:00.30
1:11.58
2:00.36
1:15.86
Total 10:59.31

M/26/181
CFWUx3
WOD as Rx'd
1.17
1.23
1.26
1.26
total: 11.34

I was told that someone posted regarding starting a gym in the St Louis Area. If so email me.

Joe

1:18(11.5 speed,1.5 incl),2 min rest
1:17(11.6 speed,1.5 incl),2 min
1:17(11.7 speed,1.5 incl),2 min
1:16(11.8 speed,1.5 incl),2 min
1:15(11.9 speed,1.5 incl),2 min
1:14(12 speed,1.5 incl),2 min
1:15(12 speed,1.5 incl),2 min
1:14(12 speed,1.5 incl),2 min
1:15(12 speed,1.5 incl),2 min

too cold outside
pre-CFWUx3
post-tabata military sit ups-11

12:17.72.......50m track....worked on my acceleration and deceleration.

12:30

THE NOOBIE FILES

Arrrgh running, Arrrgh treadmills....

AAAAAHHHHHH Crossfit!

14:10

15 jumping PU's- just trying to get better.

About 13 min with rowing... finished up with a few MUs

39yom 5'6" 165#

1 day behind. Did Cindy. Last time was 22 rounds, so tried this time w/20lb vest. Kicked my butt. 11 rounds + 5 pullups and 6 situps.

M/250
500M rows
1:58, 1:54, 1:50, 1:45
upset cause i know i should have pulled harder for the first 500M so warmed up on the bench and added (without rest between rows and BPs):
500M row - 1:57, 275# BP - 15 reps (7,4,4)
500M Row - 1:55, 275# BP - 15 reps (8,4,3)
500M row - 1:54, 275# BP - 15 reps (6,4,3,2)

so i've learned that the rows were similar if i rested 2:00 or BP'ed between. the first set of BP took less than 2:00 the 2nd-2:10, 3rd-3:00

Skipped running again w/ sore foot from last 5k. A day behind, so did Cindy instead for 19 rounds.

great, now I can suck at something 4 times in a row

missed yesterday
"Cindy" 18 + 5 pull ups & 9 push ups - PR 14=5pu&10 push ups last time
rest 15 minutes
4x500m row 2min rest
1:46.3,1:46.2,1:46.4,1:45.9
post-bench press practise- 5x133,143,153,163,173x3
tabata military sit ups lowest # of reps-11

WU- walk 2 miles

WOD-
3:05
3:05
3:06
3:06

Tried this on a friends treadmill to see if my foot felt ok on that with running/ walking. The answer is no. At least my times were consistant.

Afterwards did Ball Slams. A 25 lb homemade wall ball does NOT bounce! Switched to commercial made 8 lb ball and did 25. It was pretty fun.
Thanks Coach!

Kate

38 yo/177 lb

As Rx'd (200m out and back)
1:15
1:22
1:23
1:22

m/48/162

Cindy - 16

4 X 400 = 13 minutes

on treadmill
with breaks total time 11:40

25 m 200#
Did Cindy today
23 rds (PR)
I think Mondays are going to be CF Mondays for my soldiers from now on....maybe Barbara next week

WU
1/2 mi. walk on treadmill
WOD
11:21 on treadmill

As rx'd - 13:13....faster next time.

CFWU x1

100 Pull-ups (25 regular, 75 jumping)
100 Push-ups
100 BW Squats
100 Sit-ups

22:14

40 min eliptical trainer

On the road; out a back. Measured 1/4 mile intervals with my road bike.

1:24
1:28
1:38
1:58 (headwinds suck!)

Total: 11:48

12:45 on treadmill 1% incline with following speeds

15kmh, 15.5kmh, 16kmh, 16.5kmh

WU: jog to river (~.5 mi)
WOD: 4 sprints across bridge (probably a bit more than 400m). Distance approximate, so I didn't time it.
Jog back to work.

first did the remaining 6 min of yesterday's Cindy, ^min: 7 rounds.
Then today's runs, my rounds are 450 mtr.
1: 2:21 min
2: 2:08
3: 2:07
4: 2:10
Then the deadlifts of thursday:
3x 70-90-110-130-150-150- 5 x 150 kg
On the last one I thought to myself: that sucked, now do it again faster and more. and I did. I had fun, how about you?
Enjoy, Johan

modified wod because it's too cold outside.
400m treadmill at 1.5 incline - 1:27
500m row = 1.46
400m treadmill = 3.00 (what a drop the wheels fell off at after about 200m and I went from 10.5 to 6.5 back to 9.5 and shamefully came off tread for about 2-3 seconds)
500m row = 1.56
2 minute rest as rx'd

post - tabata military sit ups - low 8/high 12

I forgot to add that sometimes when doing a large amount of sit ups or knees to elbows my abdominals will cramp up pretty bad, to the point part of my abs appear to protrude out. Any ever heard of it?
All clear for hernia though.

Missed yesterday's so did Cindy:

As Rx'd: 24 same as last time. Deeper squats, cleaner pulls and pushes.

Practiced BWT benc after. Don't know how effective it was as I could only do 3X5 because of fatigue. Any thoughts?

I had a great time over the weekend at CFNC. Thanks to Coach, CFNC staff, and all the trainers for an awesome seminar. I learned so much. You guys are great.

12:16
28 yom, 197 lbs
Great workout, and the ball slam demo makes me want to go buy a ball!

#31 FCB

Anytime I run, I run in a pair of Asics running shoes. Asics are just what fit my feet the best, but when doing most crossfit workouts, I wear a pair of Nike Free 7.0. They are a pretty good crosstrainer, and they give you the feel of working out barefoot.

10x5 Walking Lunges w/21kg DB's (10sec rests)
6x2 Hanging leg raises
3sec x10 One arm 90* lock-off (alternating hands, Legs in L-position)
Fingerboard session(hard)

I know we've done this before. How come no "compare-to" link?
Cristobal park
lap 1 1'28
lap 2 5'02
lap 3 8'43
lap 4 12'21

minus 6 minutes = 6'21

WOD 13:03 32 yom 187 lbs

First day back after a week off cuz of a pulled muscle in my neck/upper back from doing pullups. Gotta listen to my body better...

1:43, 2:03, 2:03, 1:51 outside at the hs track. There was a nasty wind in my face the last 100 meters, so I ran the other way to have the wind at my back on the last quarter. Still, I'm embarrassed at these times. BW:170, Y/A:58

23m/6'1"/200

As rx'd
11:07

CFWU X3

Treadmill. 11.10. Can't wait until the ice melts up here in NYC so I can get back on the track.

CFWU X3

Treadmill. 11.10. Can't wait until the ice melts up here in NYC so I can get back on the track.

M/25/5'9"/175

4X400m
1:11
1:08
1:07
1:08

total= 4:34 (10:34 w/ rest time added)

wanted to go faster but 'Cindy' called after set 1 to remind me that my legs are sore from yesterday...

28/M/185
CFWUx3 (minus pull-ups)

Cindy: 23
Playing catch up after five days down with a nasty head cold. Missed three workouts, but they are the only three so far this year. Healing faster, thanks to CrossFit.

14:25 on treadmill doing 1/4 mi. per each round
Ham pulled in 3 R so I jogged the last R

I hate these things... they must be good for me then

1:12
1:10
1:15
1:16

Total: 10:53 w/ rests

12:04 as Rx'd

big pipe: rowed 500m's x 4, times from 1:40 to 1:52

4X400 total time 16:39-2:30 warm up-8:00 rest= 6:39 work.

As Rx'd

splits: 1:26,1:26,1:25,1:22

Total with rest: 11:39

on treadmill

Followed with 1/2 Cindy (10 Min)

10 total rounds with:07 remaining

PT exercises

WOD

DJ- 1::21, 1::16, 1::15, 1::14
Terry- 1::09, 1::17, 1::12, 1::10

Still feeling kinda shakey on my Hamie, so I didn't want to push it too hard. Saying that, I don't think I could of pushed it hard... I'm smoked from this past weekend. Both my Glutes, Hamies and Quads are hammered from Cindy. HOLLY CRAP!

Get some, Go again!

4 Mile training run..
32:16

13:08 Lame

160#/33yom

1:20
1:19
1:24
1:26

(11:29)

HSPU and glute-ham SU work post WOD

Used the sprinting track at my gym for the 400m so i ran them shuttle style (40 yds. back and fourth 11 times) Anyone know if this would make my time slower or if this is easier? Anyways my times were 1:30, 1:39, 1:43, 1:42

I'm not proud of it but here it is.

200M 35, 33 / 400M 1:32, 1:35, 1:36

I start slowing down significantly at 150M, and just get slower from there.

41yom / 151#

1:15
1:15
1:24
1:25

total= 11:19 (5:19 of work)

Wt: 212#

Couldn't find a good place to run.

500m row on Concept2
1:45
1:42
1:45
1:46

Pushed for 1:45 pace. Really had to step it up the last 100m. 2:00 rest between each set.

48yr/old 198lbs
swimmimg day so i did it as a first set in a 3000yrd workout:

4x100 w/ 2min rest

11:17

Great workout!

1:20
1:22
1:29
1:30

Total time: 11:41

m/39/165#/5'8"
12:45

18/M/185

as rx'd:
1:12
1:14
1:15
1:12
Times were all relatively the same because I ran as fast as the treadmill could go 12.4.

A big thank you to everyone at CF North Carolina. You were great host, and the facility is first rate. It is obvious from the moment you walk in that you take pride in your gym.

Thanks to everyone from HQ. You guys are the reason why CF is growing so fast, and why the seminars sell out so far in advance.

Pat - it was great meeting. I got your e-mail address, and I can't wait for the garage workouts.

Deric, Stephen, Pete, Barney, Jake, Wes ,and everyone I got the pleasure to help train - keep up the strong work.

Hopefully I will see you at CF games.

59 sunny/windy degrees in the tri-cities today!!!
400s at the H.S. track w/2min. rest:

CSO:
1:41
1:43
1:54
1:42
13:00 total

TJO:
1:16
1:19
1:25
1:32
11:32 total

Left my stopwatch at home (seriously!!). Did these on the treadmill. All sets at 1.0 incline. MPH: 9.2, 9.4, 9.5, 9.7. Could have gone faster for sure. Finished with a box jump over a 24" onto a 36" box, which felt pretty awesome.

Tariq

Beautiful day...I was glad to be running on an outdoor track. As Rx'd: 1:16/1:17/1:17/1:16

I used a garmin forerunner (gps watch) to moniter the workout and was pleasantly surprised to see how consistent the times were when I hooked it up to the computer.

Tim: 12:02 as rx'ed

400m splits: 1:25, 1:35, 1:30, 1:32

If I can maintain my initial split pace, I can do 11:40 (set as goal).

1.26
1.28
1.30
1.32

I think I ran a little farther than 400.

treadmills were taken and kept getting cut off outdoors by workers blowing leaves so i ran whatever and did interval training with weights.

On Treadmill
Incline 2 Speed 18~18.5
1.25
1.21
1.22
1.21

1:41, 1:39, 1:36, 1:35

1:30
1:34
1:36
1:30
total =12:10 w/ rest

1:30 x 4
Runs on incline treadmill at 10.(highest setting)

Thanks to all at the NC cert. Nice to meet so many familiar faces and names in person. I look forward to seeing and speaking to you all again.

also subbed in 500m rows.

13:18 total (1:44, 1:46, 1:54, 1:53)

Rowing felt really off - then noticed during the third rest that the damper was set to 10. doh!

Coach, Eddie, Nicole, Dave, Tony, Jaime
Jason, Doc & everyone at CrossFit NC
All the trainers and folks attending the seminar.

Thank you for the best seminar I've been to so far. Every time I go to one my eyes are opened to new things, new ways of thinking about old things. I learn so much every time. I meet the most wonderful people. It just keeps getting better and better. Thanks, Thanks, Thanks.

top speed on treadmill (@1%) was a paltry 10.
all sprints at 1:30
worked HSPU between sprints

100 meter Walking lunge (only did about 80m by mistake)
800 meter Run (always a little longer)
100 Squats
8:42 (1:16 better than sept.)

1:12
1:20
1:28
1:32
Total = 11:28 w/ rest

81
82
84
84
I feel like I'm the only ex-CC guy here. We always counted quarters in 70s, 80s, or 90s, never 1:10, 1:20, or 1:30. For some reason it seems easier.

Neil(49) & Ellie(52)

5 mins x/trainer

Sub x/trainer

3 X fast/slow 100s building up tempo in each fast rep.

Neil
1- 1.45
2- 1.39
3- 1.35
4- 1.29
Time- 12.28

10 mins recovery, followed by 20 laps of "Cindy"

Ellie
1- 1.45
2- 1.35
3- 1.21
4- 1.15
Time- 11.56

10 mins recovery, followed by 20 laps of "Cindy"

bwt-146
cfwux3

Run on street:
1:28
1:28
1:27
1:31

Total time + rest = 11:54

400 meter runs on 200 meter indoor track at the Shell:

1:32
1:35
1:32
1:33

Had to do it on the treadmill for 11:59. Ran 10min for warm-up and ran 30minutes total just because I was already on it. Did MA training for 1.5hours in the morning.Good day overall.

sub'd 500m row for run

1:48
1:50
1:47.8
1:46.8

42yom 160#

1:52
1:45
1:50
1:52

13:23

CFWU (as cool down - PU/BE)

Since I had today off, decided to hog the bar at the gym when it would not be so crowded. Will get the run in this week. Worked on form from what I learned over the weekend.

CFWUx3
DL: 45x10, 95x10
115x5,135x5,155x5,155x5,155x5,155x5,155x5
(failed on 4 rep of all 155 but better form than before)

Front squat: 45x10,65x10,85x6,95x5,115x5(f on 4), 110x4, 110x5, 110x5

SP x5 -PP x5 -Jerk x5: 45#, 55#, 55#, 55#

Then worked a bit on cleans
Erin

Walked dog to warm up
As Rx'd
Work/Rest
1:12/2:01
1:12/2:04
1:18/1:59
1:23/2:05
felt good ran another @1:26
I've had better Ideas
Keith

N- WU x 2 (7 burpees,15 squats, situps, back extensions, and samson stretch hold)

WOD-
1:50
1:54
1:53
1:58

Kate

CFWU x 3

Only managed 3 400's before the knee-pain stopped me cold.

9:25, would have ended up being 13:30

1:30
1:26
1:27
1:28

39/195

Crap, I got it in my head it was only 3. Oh well, I'll do an additional one tomorrow...

75 seconds
85 seconds
85 seconds

28/F/105#

i suck at running fast.
runs on treadmill 1% incline

1:45
1:49
1:38
1:38

Slightly shorter than 400m run.
10:07

2:39
2:26
2:15
2:02
Should have gone to the track like my hubby suggested, but it was hot today....I'm a wimp when it comes to the elements! Still afraid of going too fast on the treadmill..oh well. Running felt good though!

Legs felt like bricks after Cindy....
11:05
Splits for the 400s
1:21
1:18
1:16
1:14

13:47 2nd week of CrossFit and love it.

lost track of time:

but close to 20 minutes

just starting out in crossfit. man i hate running, but i'll learn to love it!!!

Outdoor track with wind
1:14.39
2:00.18
1:13.54
2:00.19
1:17.87
1:59.78
1:17.60
Total 11:03.55

11:59 as prescribed...on a treadmill.

I doubt if this idea get many sympathetic ears, but I'll float it anyway:

WOD's that really need to be done on a tract are easiest during the weekends when the schools which have the tracks are't using them.

Am I the only one with this problem?

28yo M 170lb 5’10”
Jog 400M, three rounds 10 squats, Samson stretch.

Four rounds for time:
Run 400 meters
Rest 2 minutes
Time: 18:56
Running in the dark

1:09
1:11
1:17
1:17

2:00 between each

total 10:54

followed up with a 900m swim alternating crawl and sidestroke each 100m

1:57
1:49
2:12
1:59

Total with 2min breaks: 13:54
Laps 1,3 were up hill
Laps 2,4 were down hill

Had to do them on a treadmill that would only go 10 mph.
6 400m @ 10mph
1:30 on all sprints two minutes rest @ 6 mph

40/M/149

Thanks for another educational entertaining video CFHQ Way to go Annie!

Did the run on treadmill...kinda sucks to wait for the belt to get up to speed.

as rx'd Total= 13:26

not bad for a short white guy

M 50 69 179 CFT 715
4 x 440, 90s, 85s, 86s, 85s
Very happy! Thanks Coach!

On Treadmill...Dam you cold Canada
1:34
1:30
1:21
1:13
...will do outside in 3 weeks when it comes around again...

Greetings all,

Work brings me away from home but the WOD still gets done! Caledonia will never be the same.

1% incline on treadmill.
As RX'd 17:13
Still working on my cardio but getting better...I think!!
Looking forward to coming home and making sweat angels.

Mark

workout 1 - run 3.75 miles at easy pace

later

cindy 19

158/41m

44yom/225lbs

All treadmill:

2:10
1:55
1:40
1:35

Total Time + Rest = 13:15

I just realized I did almost 800m sprints... dhuh
.5 = 800m I did .4 = 640m sprints man I thought it felt long! Oh well good for me lol....

That will help my cardio!

1:25.53
1:25.56
1:34.56
1:41.14

Four rounds for time:
Run 400 meters
Rest precisely 3 minutes between runs

Runs were on an outdoor 200 meter dirt track with a few bumpy areas and it was windy. Held on to stop watch during all runs.

4 x 0.25 mile run (all @ 10 mph on the mill) + 2 minute rests
total time: 12 minutes

30/M/200

Rode bike to gym (approx. 5 miles over ice/dirt)

CFWU x 3 (no pullups)

Timing was funky on the treadmill, so I recorded the sustained rate for 0.25 miles

10.3 speed, 2.0 incline
10.6 speed, 2.0 incline
10.8 speed, 2.0 incline
11.0 speed, 2.0 incline

about 2 minutes rest in between. Transitioning from walk to full speed added some time.

Rode bike home the long way (approx. 8 miles)

M/6'2"/198lbs/29yo

1:12
1:11
1:11
1:12

10 min ellip wu 16/16. wod = 13:33 or 1:40, 1:40, 1:50, 1:45--1st 2 runs started & jumped on treadmill @ 5.5 mph and cranked it to 8.5, but realized distance was accruing (duh!) before i jumped on. 2nd 2 runs 0 to 9 and 9.5 mph. hr avg 123, hr max 170.

On track:
1:19
1:26
1:30
1:28

13 minutes

Coach Glassman, Nicole, Tony, Dave, Eddie, and Doc and Jason from CrossfitNC

Words on a comments post can never express the gratitude I feel for having been apart of the certification this weekend at CrossfitNC.

The "source" of emotion from which all of you relay information from is powerful, effective, confident, and true. Thank you Coach. I learned more this weekend from you and your trainers than every personal trainer I ever talked to, any magazine I ever read, or any coach I have ever had!

I would seriously like to see a list of one-liners that Coach used this weekend,("Your brain doesn't know what your ass does for a living!") What a character! I ate it up guys, truly a blast!
I was so humbled by the experience that at times of "epiphany-like" realizations, a-ha moments, my mind would go blank. (I had a lot of those)

I think the one idea that I am still blown away by is not how much I learned from lectures and drills... rather, just by being "present", how much I learned that wasn't lectured, wasn't drilled....

Crossfit Charlotte look out, Andy is killing the OVH Squat!!!! More will be revealed!

Jeff, Pete, Derik, Steve, Mike, Ben, and everyone else from the Cert....You inspire the hell out of me,,,and I loved watching you suffer on Cindy...

Crossfit is DANGEROUS!

On track (jog 1/4 mile to warm up)

1:07
1:17
1:23
1:21

CFWU 1 and 400 m jog

1:31
1:33
1:35 -old guys get in my way on track! augh.
1:32

I can't wait till I try these on an outdoor HS track. Not having to turn on a tight track with a bunch of old guys (darned Bally's) might improve my time?

stretch & Jog 400 M

1:37 Tight HS
1:36 "
1:36 "
1:30 HS loosens up...

Total of 17 minutes. Did Cindy afterwards 22 rounds.

Age 51/BW 240#
subbed 500 meter rows for runs
15:13

Prepping for a small Strength and Endurance comp at work.

Subbed:

1 mile run with 30lb backpack in 8:05.
Max distance throws of 35lb bag of medicine balls. Approximately 20 feet.
5-man team push Humvee 50ft, two attempts. About 12 seconds.

First practice...fun!

As rx'd - 12:28

1:14
2:00 Rest
1:22
2:00 Rest
1:23
2:00 Rest
1:23
Total 11:22

Age 28
BW 165

I needed an extra rest day so I did:

run 1 mile - 6:30
row 1500 - 6:20
run 1 mile - 6:40
ros 1500 - 5:58

tired of the treadmill so went to an indoor 200m track
1:07
1:09
1:14
1:18
hamstrings were toast compared to running on the treadmill

27 yom 5'8', 170#
WOD as rx'd outside on the track in the dark and rain.
120.88
(200)
123.95
(200)
126.80
(200)
122.88
11.58 total including rest.

I mean 11 min 34.51 sec. Too winded to do math I guess

I agree completely with Coach's treatise on "Why Fitness'. My feeling is that I want to be the best animal I can be. The psychic and the physic are interwoven. Physical pracitice improves mental. Mental pracitice improves physical. Fitness will give us a dynamic life right up to its geneticly programed end. I for one will be Crossfiting the whole journey.

12:42 on treadmill
35yom
210#
2 weeks crossfitting.
Lovin' it.

2 minutes
rest
3 minutes
rest
2 minutes
rest
4 minutes

* did 2.5 minutes of rest to keep my right achiles tendon from exploding on me since I'm still dealing with tendonitis there.

Running is still my weakest link. That and cold air intake while running = me coughing for up to 2 hours later. Hate running in cold air.

I ran around the block, I think it is approx 500 meters. I took one of my dogs for the first 3 laps and by the 3rd he was getting really tired, so on the 4th lap I took my little puppy and she has very short legs so it was a slow jog for me!

1:54
1:54
1:59
2:30

Rowed 500's. BW=150. 5'07."

1:56
1:53
2:03
2:00

-D.

Did these on track...but the track is not well marked...and the staff have no diagram outlining the distances...so difficult to determine exactly 400m. The inside track is 200m...but thats the walking lane!!

I think I did about 420m.

I did 3 due to time constraints (thats my story anyways!)

1 - 1:12
2 - 1:14
3 - 1:17

25yom/170/6'1"

5 sets of stairs @ local college football stadium w/ 25 pushups in between.

Approx 20 minutes.

On the treadmill. First time doing this so I did not go all out. Could have/should have run harder.

Did not keep a real accurate time on individual runs. Total time was 12:52. Take away the 6:00 min of rest, that's an average of 1:43 on the runs if my math is right. My fastest (the last) was 1:27.

Thanks Coach!

as rx'd (all approximate 400's run on my street):
1:36, 1:35, 1:28, 1:23

Thanks to everyone who attended. It was a fantastic seminar. Colder then we wanted but at least we ducked the rain. I am sure those of you who did the workouts didn't notice the cold as much :-)

As for coach I cannot say enough. I have been to a bunch of seminars and always learn new information. The understanding and ability to communicate the movements and to give us all an understanding of fitness and the why and how we do things is what makes this community great.

Mark Toorock. Thanks for getting me addicted to Tracing. Now my mats are going to be toasted till I get the guts to try free running outside.

Again thanks to all who attended. Thanks for your help and all of the sharing that goes on at these events. I look forward to seeing everyone again soon.

4x300m 60 sec rest
47-53-57-60 7:37 total

why 300m? that's the indoor track at my gym. close enough. Heart wanted to do fifth, body said no.

22/m/165

my brother "It looked like he almost died."

1:10
1:14
1:25
1:21

1. 1:31
2. 1:31
3. 1:33
4. 1:25

with rests = 12:00

1:13
1:15
1:19
1:24

ran around a rectangular park so corners were a little slow, had to skip around a tiny dog on the last 400m to avoid squishing it

this was much harder than I thought it would be

Total time 11:11

on treadmill@1%

12:47

Female:bwt 174
About 15

Paul: 1:17, 1:16, 1:20, 1:19
Jen: 1:42, 1:48, 1:45, 1:35
Jaimie: 1:42, 1:59, 1:49, 2:00

1:19
1:24
1:13
1:27

1:35/1:33/1:32/1:35 = total 12:15

31 185#

1:42 2:00
1:39 2:00
1:46 2:00
1:52

12:59 total

32 yrs old, 220lbs

1:52
2:00 rest
2:00
2:00 rest
1:58
2:00 rest
2:04

13:54 total

Day behind. Done on (crappy) TM (with poor padding). 0 degrees.

1:24
1:28
1:28
1:32

12:02 total (musta messed up rests!)

2-quarters warm up
1 quarter 1:42
2 quarter 1:36
3 quarter 1:35
4 quarter 1:33
2miles 16:30
CFWU 3x15 (pullups 5,8,10)

Treadmill 400's (my treadmill's top speed is 10mph)
Time:
1st- 1:28, 10mph - 4% incline
2nd- 1:30 10mph - 4% incline
3rd- 1:29 10mph - 4% incline
4th- 1:29 10mph - 4% incline
not quite a 2 minute rest between each 400

Age: 41
BW: 164
CFWUx3

As Rx'd (on a treadmill set for 11 mph):

1:21
1:21
1:21
1:21

could have done the first two a little faster, maybe...

5th day on Paleo Diet (4 lbs lost, so far)

40 yo
bw = 180
sub'd 500m row for 400m run (all treadmills taken at gym, and I'm the only one who EVER uses the C2 rowers)
1:48, 2min, 1:51, 2min, 1:58, 2min, 2:01

A huge thank you to Coach, Nicole, Eddie, Dave, Tony, and everyone from Crossfit HQ, this weekend was amazing, inspiring, and one of the most motivational events anyone could attend.

Thanks to our hosts Doc and Jason, your facility is top notch! and your hospitality and BBQ are both outstanding.

As always I learned so much and enjoyed meeting and working with all of you!

Take Care and hope to see you all at another cert, and if any of you are in the DC area be sure to stop by Primal Fitness for a visit and killer workout :)

"I got my pen-cil...give me somethin to write on!.." Annie you crack me up girl. Thanks for showing us the good, the bad and the ugly...and for that awesome smile/laugh.

26yo/M/68kg

4 rounds;
run 430m (lap of mill)
rest 2 mins

1 - 1.11
2 - 1.21
3 - 1.26
4 - 1.26

total - 11.24

pukie knocked and was answered.

cfwux3rds 15reps of ohs,pushusp,dips,situps,back ext 5dhpu's samson stretch

400's on treadmill 1.5% incline
times 1:40 1:35 1:30 1:25

sidenote: need to sell out a little more in the beginning still a great wod.

3 x cfwu, 1 mile jog to stadium

1:26, 2 min rest
1:26, 2 min rest
1:31, 2 min rest
1:33, 2 min rest

First time running fast in a LONG time. I've been jogging maybe 3-9 miles/week, but nothing fast, so today my legs turned to jell-o. Heart rate and lung-wise it wasn't too bad which is testament to Crossfit's general fitness approach, i.e. your heart and lungs don't care what exactly the activity is that is working them. Today just showed that my muscles aren't used to the faster strides. It was a little depressing since I used to run 10 of these buggers at a faster pace back in the rugby days. Next time, next time.

31/ 182

75 s
79 s
83 s
87 s

10.53 as RX'd

That hurt....

Cindy = the longest 20min ever
2min rest from today = shortest 2min ever

CFWUx3

as rx'd 13:11

subbed 500m row
2:10
2:02
2:04
1:59

37/M/190--Syracuse NY

On treadmill (still snow outside!)
1:48/1:41/1:37/ 1:31

41/M/176

1:19
1:27
1:29
1:30

As Rx'd - Outside at CHS track

1:36
2:05
2:05
2:13
14:01 total

36/m/177/5'4"

did 1/4 mile runs

I forgot to record my times. I averaged about 2:10 per round on a treadmill. This was a nice change of pace.

stupid Chelesea,"
30 minutes of

1st minute
5 pullups
10 pushups
15 squats

2nd minute
6 pullups
11pushups
16 squats

3rd minute
7 pullups
12 pushups
17 squats

I got through +9(14pullups, 19 pushups, 24 squats) and failed at + 10
than went all the way back down to 5 10 15 and back up to plus 7

pullup total =254
Pushup total= 389
Squat total = 514

subbed 500M rows, knees can't take the pounding of a run.

did 6 sets, my first 2 were weak
1:55.6
1:51.4
1:49.8
1:48.1
1:46.9
1:46.3

6:24 (1:30, 1:39, 1:34, 1:41)

bw 182

row 500m 4 rnds. 2 min rest between rows.

143.3
145
146.2
140.6

Been awhile since I've done crossfit. Been sick, and then attempting to confront some past family issues.

So I am definitely not in the shape I was in in January. So, anyway, here's how it went:

1: 1:10
2: 1:13.99
3: 1:23. 30
4: Watch crapped out somehow so I guess something like 1:30?

This was not exactly 400 meters. I did a course on a soccer field that was closer to 350 meters barefoot. Anyway the drop in time after the second round indicated to me my depression in fitness. Seems like I will find the motivation to start back though.

on track lane 5
1:16.59
1:24.81
1:27.39
1:31.72

TSCHANZY 45 YOM 174LBS 5'9"

FRIED AFTER CFT TOTAL AND 7 SETS 3 REPS DEADLIFT

AS RXED

1. 1:28
2. 1:27
3. 1:28
4 1:29

5:52 TOTAL

TSCHANZY 45 YOM 174LBS 5'9"

TOTAL ABOVE DIN'T INCLUDE 2 MIN REST W/REST 11:52

1:23
1:21
1:23
1:25

26 YOM
5'10"
190lbs

800 meter warm-up

1:13
1:14
1:16
1:15

30 HSPUs afterwards - need to work on these.

tough workout today. had to modify.

400m: 1:08, jog 2 minutes
400m: 1:14, jog 2 minutes
200m: :35, jog 2 minutes, walk 1 minute
200m: :35

CFWU 3x

12:17

Rowed about 500m on our gym's new rowing machine afterwards for fun.

1:32/1:28/1:30/1:32; 12:03 total...hoping for under 12, but I'll take it. Could maybe have pushed a bit harder, but it felt good.

40 yo/M/200

1 mile warm up

1:44/1:44/1:51/1:46 - 13:05 total

treadmill:
1:45, 1:45, 1:42, 1:42

tm max speed was only 10mph, took 20 seconds to achieve max speed.

as rx'd
1:14
1:16
1:26
1:19

On a treadmill.

1)1.59 (2min break)
2)1.52 (2min break)
3)2.01 (2min break)
4)2.05 ...I felt like I was about to collapse towards the end of this round.

All up 13mins 57secs

12:27

6'3" 207lbs
4x400
1:16
1:15
1:17
1:18

11.09

8-minute jog to warm up, then 1:45, 1:48, 1:51, 1:55 (90-second breaks) on a wooden track with 30 laps to the mile. Hard to get up to speed with a right turn every 12 meters.

1:17
1:20
1:30
1:30

11:37
Legs felt so heavy by the end.

14:38 - treadmill alternating between 1% and 2%

recovering from injury so I did this one a few days late. I think I need to check my route distance again with the GPS. Times seem kind of fast.
modified CFWU
1:05, 1:10, 1:15, 1:14

21 mar 07
7 quarters each less than 90 sec's c 220 recovery between

done at sea level

Runs were 430m (lap of the mill that houses Crossfit Manchester)

total time = 11.32
1. 1.15
2. 1.24
3. 1.27
4. 1.26

On Track
1600 metres @ 8:21 for WU
Run 400 meters @ 1:17, 1:20, 1:23, 1:25
Rest 2 minutes
Total Time = 11:30

Outside on bike path

1:12 (tailwind)
1:22 (headwind)
1:19 (tailwind)
1:32 (headwind)

Jeff-500s on rower 2 min rest
1:34
1:47
?:??- rower messed up
1:46

BW = 165 lbs

2:20 6.7
2:18 7.0
2:12 7.3
2:02 8.0

Treadmill is actually a bad idea on this...allows you to go easier.

sousadvocate

still a few days behind. . . w/u jog 600m, sprint drills and strides
wod: 1:16, 1:16, 1:19, 1:15

come on this is an easy day.

I just ran pace
60sec
rest 2min

If you've ever trained for the mile or 800 this workout is a joke. try 20x400meters at 80-90 sec 3 min rest. 27x200 at 34-40sec walk a 200 for rest. 12x800 at 2:30-2:45 3min rest.This is just a sample of what my distance coach had us doing. IF you want some sprint workouts how about 4x350 at 100% with 5 min rest. how about a ladder. 20m,40m,60m,80m,100m, at 100% and back down with only a walkback for rest. Or 50m, 100m, 150m, 200m, 250m, 300m, 350m, 400m, and back down at80% with 2min rest between each. Good Luck!

M/37/174

Just did an interval workout of 8x400s with 400 jogs in between the day before this one posted, so did not do this exact workout -- let my Kung Fu class be my workout that day.

13:21 (including the rest periods).
Did the runs on a treadmill.

Sorry never posted a time. 4x400m with 2min rest each 400 at 60sec and rest ended up 10:05

ON 070321

mile warmup
on the riverside trail, trusting someone else's measurements
too cold out for actual 'rest' 2 minutes of jogging between runs

individual times:
1:43
1:46
1:45
1:33
12:47 total
so obviously I could have gone a bit faster

jeremy epperson #250 you're talking about specialization there, bro, not CrossFit.

that said, I'm planning to make a comeback to the track this summer [400m] after 10 years away. thanks for a little extra inspiration and for 'jogging' my memory with some workouts

obviously I have a ways to go but it's not like I'm trying to run a 4-minute mile. I just want a decent 400 time this summer. If you or anybody else has any input or remembers an old track workout pls email me as it's been 11 years and I barely remember. Also I don't have a lot of time to look things up myself- work demands my attention even now.

Plus I think it would be another feather in CrossFit's cap if I could beat my old PR 11 yrs later just by trackwork and CrossFit

If anyone would like any track workouts whether it be distance workouts or speed workouts for sprinters just ask. I'm more than happy to assist. I'm just better when it comes to running rather than lifting. Never been too strong.

jeremy sent me some workouts, which I'm going to follow.
very generous with the knowledge, and it got some old bells ringin
he definitely knows his stuff

btw, I was just kidding about 'specialization is not CrossFit'

I have specialized goals. CrossFit methodology is going to help me reach those goals, in a specialized way. I don't think the two are mutually exclusive, in fact I think the opposite.

I was actually making fun of people who have a rigid view of what CrossFit IS or IS NOT. To me it's more important to realize what CrossFit CAN BE.

A true state of perfection is impossible. Therefore, in reality, perfection is merely maximized improvement. The thing that makes CrossFit perfect that it is not rigid, it adapts to experience.

Scalability is a simple example. If you're not very strong, you can lift less at first. If you are a runner, you can run more.

ok, I really don't have time for this

thanx again jeremy e.

1:03 (pr)
1:23
1:26
1:28

M49/194#/6'1"

1:36/1:33/1:37/1:30

Notes: Performed on treadmill. Even with running start at 4-5 MPH, it still took treadmill time to come up to speed. Typically set speed to 10.5-11.5 MPH. Next time do this WOD on a track; confident I could get into the 1:20-1:25 range.

45/235

14:15

Weakness.

12:15
treadmill at 1 degree up, lost 10 seconds easy each round waiting for spin up.

15:40

1:38
1:44
1:51
1:39

Rd min/mi mph time
1 8:57 6.7
2 8:12 7.3 2:11
3 7:30 8.0 1:57
4 7:12 8.4 1:56

Start at 7.0 mph next time.

-CFWU 2x10
-WOD: Cindy

20 rounds even - was going for 22 rds, got 20 +5pu last time. But I am sick, so we'll say that's the reason. Yeah...

Also did the 19th's 4x400m workout cuz I was crossfit-less for a week and am now catching up. Did it on a TM with 1% incline, 1:30, 1:24, 1:18, 1:14. Should've gone out faster.

1:28, 1:25, 1:45, 1:35

Did the 300 work out as rx'ed in 26:42

42 yoa,183lbs.
CF w?u, then as Rx'd in 12:54, some "treadmill lag." Thanks Coach and Lauren.

About 90 - 95 seconds per 400. Reduced 3rd rest to 90 secs.

11:32

Age 35
bw 182

CFWU * 2

Total time 11:46
runs at 1:30, 1:27, 1:25, 1:24

Did on 3/27. Times posted there also.
Times (in sec) - 74, 75, 82, 86.
Also did 3/23 WoD on 3/27.

approx 400m on grass field with uphill and downhill segments

total - 11.36

1.35
1.32
1.34
1.35

bw 149#
1:20, 1:30, 1:35, 1:26

44, 5'11", 204lbs
14:46 @ 2:23, 2:13, 1:58, 2:12

1:24
1:29
1:35
1:30

no warm up

1:15.8
rest
1:20.4
rest
1:18.6
rest
1:18.2 (had to dodge a car, otherwise I would have beat #3)

Squats - 165# x20

11:22

This is the first time posting on the site so here it goes anyways

Skipped for 5 min for warm up

1. 1:56.7
2. 1.55.8
3. 1.57.8
2. 1.58.9

119, 5'11'', 180lbs

1:13
1:21
1:27
1:30

total: 11:31

M, 36, 6', 175#

1:30
1:30
1:30
1:30

Total: 12:00

13:30

30/M/200

Bike to gym

Pre: Pullups

400m row

1:26
1:25
1:23
1:26

m/ 30/ 6-2/ 245

CFWUx 2x 10

4x 400m runs with 2:00 rest. Total time was 11:50. Subtracting rest time and averaging the work time over 4 rounds I averaged 1:25 per 400m run. I've got a lot of room for improvement in any running WOD.