What is the rest interval between sprints?

Haha just did ten 100m springs in my workout today, along with a bunch of other stuff. Should be interesting to see how this effects my legs for sprinting tomorrow. Stupid 'Murphy's Law" :)

the weather should be just perfect for this tommorrow, can't wait!

Oh man this is perfect! I was heading to the track for a warmup anyways, seems I'll be staying there for this!

To whomever recommended "Running Fast & Injury Free" by Gordon Pirie the other day...THANKS! What a fun read for a free book. I ran out and bought some running flats...perfect for this WOD.

Does anyone have a good technique for marking off short distances if a track is unavailable? I'm thinking of buying a pedometer wheel online so I can run anywhere.

Looking forward to this .... I have some times i would like to beat

Awesome Video. Never heard this stuff in gym class.

Just pretend that you are being chased by Ray Lewis

great video. Opened my eyes to yet another one of those counter-intuitive details which can make such a difference (you mean leaning forward DOESN'T make me run faster? hmmmm.) I love sharing these instructional videos with my kids, as they can learn "from the experts" rather than hearing me talk..

Mind you, I don't particularly like running with them as they are all at least twice as fast as I am!

#4

mapmyrun.com has a great way of marking out your course. I just plotted out a 100m run just two minutes walk from my house. Granted I live in an estate so it's easier to reconcile the map to the houses but worth a look.

Great video. I played this for my 15yro son who plays HS football. The coaches don't teach this type of running technique- we will implement this into our program.
vae

coach,

Can you please let us know what the rest time should be between sprints. There was a lot of speculation last time, but know real answer from you. As always , thank you for this awesome program. It works wonders

Coach,

Can you please let us know what the rest time between sprints should be. Last time there was a lot of speculation, but no definite answer from you. As always, thank you for this awesome program, it does wonders.

rest time should be how long it takes you to walk back to the start, or alternatively until your heart rate goes back down! Im not sure what the range is, but I think that your hr would be back down by the time you walked back

16.47, 15.81, ~14.32, 15.24, 15.45, 15.19, 16.07, 15.67, 16.07, 15.83

About 1 second slower than I usually am. Yesterday's workout (cleans and front squat) must have taken it out of me. I was tight this morning, and my first times show I didn't really warm up well. Fastest time includes some operator error so I don't really count it.

Im going to pretend like Im chasing "partylikeits1984", mwahahaha I coming for you hippie

did (15s W: 120s R) 7...
had to get ready for work. Will time it better next time.

First sprint workout in a looooong time.
17.02, 16,22, 14.80,16.19, 15.94, 17.11, 15.82, 16.56, 14.83, 15.41

CFWU X 3

100 m sprints X 10
Best time 17.42 sec
Worst Time 23.46 sec

pretend you are a doughnut being chased by rosie odonnel

100 m row/40 sec rest x 10
17.8 fastest, 19.4 slowest

best - 9:89
worst - 10:53

Post # 33 Erik:

You sure about your numbers? Those are world-class 100 meter times. Not to doubt anybody's posts, but you could be making a good living if those numbers are real.

Sorry I meant # 22 Erik, not # 33 Erik. Still, those are exceptional times if they're real.

286#/43 yom

100 yd football field, on grass with running shoes

walk 100 yds for recovery

16.0 was the best and 17.5 the worst

100 m row (on level 10)/ 1 minute rest x 10
First one 19 sec, all else 18 sec.

32/M/185
10 x 100m at the track
fastest: 14s
slowest: 18s

Amy, Susan, Brian and Sheryl

Raining out, ran on indoor track at the YMCA. 13 laps/mi. Sprint 1 lap, walk 1/2 lap. Didn't time splits, total time 9:02

Insufficient open space at the gym to do these, so I rowed 10x100M. Each sprint was from a dead stop and time was consistently 22 seconds.

age 40-3 more days
bwt 210#

between 15 and 18 seconds. legs very tired after doing squats yesterday.

Anyone know where I can get more of this video?

Sunny day, freshly rubberized and empty athletics track, 10 by 10 as rx'd

Cool down - 2000m technique row, no straps

Goodbye hammies.

vance #11-
football is different than running in a straight line. tall, upright running in football is usually considered not the best technique. football players should always be accellerating, and therefore leaning, and probably ready to go in more than one direction. not to mention they should be able to give/take a hit at any moment. upright runners can succeed in football (i.e. adrian peterson) but also tend to be more injury prone (...i.e. adrian peterson). maybe teach him this technique to use during the 40.

I had to use my GPS to mark the distance. I did low 15s to start then started to trail off into the 18s then finished on about 16. not the best times but its 110 out here in vacation land and the desert isnt exactly a ruberized track. I tried to "pretend like I was doughnut being chased by Rosie Odonald" but i think she would have caught me by the 5 iteration.

How long do we wait in between sprints

Rest 20:1 between sprints if maximal effort is executed. So if you ran 15 second 100m efforts, then rest period should be 3 minutes. I did this workout on Saturday at a track and it was a perfect work:rest ratio.

bw: 185

No sprints for me, 5x5x275 back squat, a2a.

So get this. I spent the weekend in the boonies just outside Kerrville, Texas. They have this one gym in Kerrville where non-members are welcome for a daily fee.

So my son and I are in the weight room, and this dude walks in with a Van Halen t-shirt (sleeves cut off), and blue jeans tucked into knee-high cowboy boots. I'm thinking, what have we here, but I don't make eye contact because I'm basically shy and this is not my gym.

So, as I was setting up to do the deadlift workout, the guy walks over to the rack beside me and says "Are you using this exercise ball?" Dang if I did not recognize that voice. Very distinctive. So I look up at him and say no, and that's when I recognized who it was: Thomas Haden Church. You know the guy, he played the mechanic Lowell in the TV series Wings, he was Ned in Ned and Stacy, he was nominated for an Oscar for his role in Sideways, and he most recently played the Sandman in Spider-Man 3. So he and I basically shared the rack while I did my deads and he worked on shoulders with his trainer.

The dude looks pretty good for his late 40s. He says cool things like "dude," dresses all devil-may-care, and apparently digs Van Halen. Just like everyone I went to high school with. Totally killer!

--Rob

#5, get a Garmin. You can mark distances as needed and take it on all your runs, it has interval timing, etc...

Stepped out the distance on a sandy rocky trail. Took about 115 strides to mark it out. It was a 100m as far as I could tell.

Best: 16.42
Worst: 17.97

Um...Erik (#22), the world record 100m is 9.77. Remeasure your 100m or get on the Olympic team.

Off to do mine. =)

6'2"
167 lbs
12.5% bf
41 y.o.

fastest: 18.04 seconds
slowest: 19.18 seconds

All others in the 18s.

58 strides = 100m

the rest times for sprints were addressed in one of the journals but I don't recall which one. A max effort 100m sprint is taxing to the CNS and requires a 3-5 minute rest like a max effort deadlift etc.
The rest would depend on what you want to get out of it. The shorter rests with minimally less effort on the 100 may be better at improve 400m times.

Rest interval: back in the day, for me that was 20+ yrs. ago, the "10-100's" was a popular running drill/fitness test for my football coaches. I think it was something like backs had to get all 10 under 15 seconds and lineman under 17, or so, the rest interval for each was 35 seconds. I still do this drill regularly but at 42 yoa I don't push fate, I shoot for 18-19 seconds and rest for the balance of 60 seconds, repeating one 100m every miniute-on-the-minute.

hmm, wondering if I was a little short on the 100M...I checked on the google pedometer site...

Best: 12 flat
Worst: 13.27

Neighbors thought it was amusing...

Best - 11.23
Worst - 12.81

#39 Kerrville huh ? I live right down the road in Comfort, Texas. Good to hear that their are some folks in my neck of the woods doing Crossfit.

"Sorry I meant # 22 Erik, not # 33 Erik. Still, those are exceptional times if they're real."

They're not. I wouldn't worry about it.

50/196

Back after a week of vacation in Lampasas, TX. visiting with friends, Beautiful place.

Today did 5x5 Hang squat cleans (need the practice).
95-115-135-155-135

best 12.1
worst 12.9
a full second slower than what i could run 10 years ago. Then again i would have never done a wod the day before speed work 10 years ago. Also this was done after an hour on "the patch"
just some excuse making from an old man.

37yoM/148/5'8"

Cut in half (only did 5)
Worst - 16.13 (first one)
Best - 14.96 (last one)

Followed by "Lynne"
As Rx'ed
12/6, 12/10, 12/10, 7/10, 3/5

Last set of 10 sprints had me down for a few days, so I decided to scale a bit, and then make up some missed work.

You guys sure picekd a great day to do sprints in Waterloo, ON! Beautiful, sunny day! 24*C. Sprinted INTO head wind (light to moderate resistance).

Sprinted on a Rugby field from goal post to goal post. Active recovery on the walk back to starting point.

Fastest Time - Sprint 2 - 14.01
Slowest Time - Sprint 6 - 16.60

Longest walk back recovery was 1:20.30

Best - 13.25
Worst - 14.37

I found form was the key, the 13.25 was on my last sprint as I really worked on form, the video helped a lot.

Awesome story about Thomas Haden Church, I had the pleasure of having Rowdy Roddy Piper standing right behind me in the Chicago O'Hare airport customs line last year. I turned around and smiled and shook his hand, and he laughed and asked me how old I was, and told me he was wrestling when I was in diapers. Great dude. It is really cool to meet famous people and have them be real, honest and good people. It is sad all the bad ones get in the news all the time.

200m track

Best 16:49
Worst 19:10

Rest 100m walk back to start

M/37/174

Just did a track workout yesterday:

1.5 mile warmup (6 laps)
10 x 200m -- best: 37, worst: 41
w/200m jog between each
1 mile cool down - 3rd lap at pace: 1:24 (=5:36/mile)

Followed this with the deadlift workout from the other day at the gym. Weather's getting hot 'round here...

46 yom
3rd time doing sprints. 3rd time pulling a hamstring.
only 6 sprints completed
fastest 14:11 slowest 14:84

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-190lb

1 mile warm-up run

10 100 meter sprints paced out on city street

Best time 12.21sec
Worst time 13.68sec

3.5 mile slow lake run followed with some pull-ups and push-ups.

Fun workout - long stretch afterward - Legs felt tight after sprints.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-190lb

1 mile warm-up run

10 100 meter sprints paced out on city street

Best time 12.21sec
Worst time 13.68sec

3.5 mile slow lake run followed with some pull-ups and push-ups.

Fun workout - long stretch afterward - Legs felt tight after sprints.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

12.4s best
14.7s worst

That workout is much more exhausting than it sounds.

M/33/85kg

No good track close by!

"Lynne"

Body weight bench press 5,3,2,3,2 = 15reps(this was humiliating)

Pull-ups 12,15,12,12,10 = 61reps(the humiliation continues)

= 76reps in 10min

+40kg OHS 6,8,10reps in 10min

Sonz Jupiter's Trevor Win'E Memorial Results

Matt/Tommy/J-Mac/Todd
20:04

Dana/Jenni/Jordan/Pamela(CrossFit Philly)
22:57

Great work everyone. We managed to raise over $1100 with donations still coming in.

Not running this at the gym, so I did it at home. 100m required I run a slight incline. Elevation at the start point of 902' and the end point of 935'. If I did the math correctly, that appears to be a slope of 10%.

Best time -- 21 sec
Worst time -- 26 sec

I'm not sure if I did this one correctly, I thought the idea was to finish all ten sprints as quickly as possible.

Best time ~17sec
worst time ~21sec

total time 11:01

Based on everyone elses times, I'm either really slow or ran too far.

M/48/160

Best time: 25 sec
Worst time 27 sec

Butch

36y/210#

15:90 - 17:23

The pack a day habit didn't help.

1 mile warm up
16-17 second 100s
Total 100s time 9.09
1 mile cool down
18 mile bike ride too. (to and from work)

M/47/153/715

Run on funky indoor track.
Fastest 14:97
slowest 17:06

Tweaked right hamstring on 9th so shut it down. I believe I would have been at least 1.5 seconds faster on the straight, AND I wouldn't have tweaked myself coming off a corner.

XFWU x 3

approx 100 m x 10 with my dog Red.(slight uphill and on gravel driveway)
22:56, 19:56, 18:52, 18:53, 18:76, 18:54, 18:33, 16:98, 18:73, 18:31

pre-big dynamic warm up
wod-slightly uphill and into the wind
14.58,14.37,14.64,14.31,14.20,14.37,14.25,13.93,
13.97,13.89
post-stretch

Did it on 200m track

Best 16:49
Worst 19:10

rest 100m walk back to start

1.5 mile warm-up jog
IT Band and Samson stretches

10 x 100 meters at track:
Best: 17:47
Worst: 18:40

2.5 miles cool down jog

Ran Windmill Hill (90 meters), rested on the walk down.

17s
20s

29M/5'11"/172#

Best: 16.95
Worst: 19.30

First time I've sprinted in ~11 years. Sounded much easier than it was.

did the wod demo from sun.
10 rds
15 DL 135#
15 Push-up
12:41

Same as Dan above. Both Dan & Brandon put me to shame. 14:35 as rxed. Major back cramping on round 8! Looking for a bag of 800mg motrin....

13:09 and 14:98-2 min rest between sets.

I used the same stretch of pavement as Corson so I'm hoping it's pretty close to 100m, and it's on a slight uphill grade. Don't know how any of my times were faster than his so self-doubt has crept into my mind. I felt my left butt cheek cramp at the first run so I had to back it off a bit for a few runs and the I finally gave 'er on the last one. I enjoyed this WOD as it's something I've never done in my life so it tests and teaches me, I still want to do this one on a track, though!

Pre-HUGE warm up plus 5X5 shoulder press up to 128lbs
Post-14 min jog to get the legs to normal and to get some of that beautiful vitamin D. AND THEN SOME STRETCHING!

runs done at outdoor track but due to a Jr. High School track meet I had to estimate distance on back stretch.
times approximate as it's hard to hit the watch while sprinting across the finish line isn't it?
13.6,13.6,13.4,13.4,13.5,13.6,13.9,14.0,13.5,13.7

pre: long dynamic warm up
post: soccer field strides barefoot x 3 and plenty of stretching.

oh yeah, 3 minutes rest btw and distance was just shy of the length of a soccer field.

good times gaucoin, Rob C, OPT mommy and Red

WOD as prescribed
Did on trail so unsure if was exactly 100m. Probably alittle more. (Did at straight away between mile 1 and 2 markers). First 6 did in same spot. Last 4 did on trail in unmarked manner due to time constraints.

Ran 1.5 mile to warm up
Sprint 1-20.99 sec, 2-19.79, 3-18.61, 4-20.81, 5-19.24, 6-19.96, 7-18.46, 8-25.72, 9-27.03, 10-22.65

Best 18.61; Worst 20.99 Took from consistant distance in the first 6 sprints
PLayed with normal running pattern and the form given in the clip. Guess which was faster? You got it. The video clip way.

M/38/155
fastest - 14.4
slowest - 15.2
GPS measured, self timed.

Substituted 5x 200m hill sprints, grade varies between 30 and 45 degrees. No time, just trying to get through it. One word: brutal.

i WOULD LIKE TO MAKE A COMMENT ABOUT NUMBER 22. ONLY FIVE PEOPLE IN THE WORLD HAVE RAN THAT FAST OF A TIME. IT WAS A 100 METERS NOT A 100 FEET.

holy crap, i didnt know it was 3 min rest. i was doing 30 sec rest intervals. followed by a 90 sec post workout throw up interval.

45 / 179

measured 100m (328 feet) and ran with a tailwind on a straight-away

14.31 fastest (#2)
15.95 slowest (#5)

for only running less than 3 minutes, I'm beat.

Best: 11.78
Worst: 14.16

Marked 100m with GPS in my driveway. 3 min rest in between each set. Held my Ipod Nano as my stopwatch, boy that was tricky! I pussied out and only did 5 rounds due to time contraints and shin splints. Hurt to walk. To VA Runner I go!

30/M/200

Bike to gym

CFWU x 3

Feeling better today. Full mobility still not back in knee.

Brendan's WOD

10 rds of
155# DL, 15 reps and 15 pushups
10:15

5000m row
22:16 (concentrated on good form)

17.33 fastest (and last), 18.45 slowest(and first). Done on a marked high school track for 100 meters. I took plently of rest, 3-4 minutes. My efforts were consistent, most finishes in the high 17 sec (17.72, 17.76, 17.90, 17.90, 18.06, 18.15, and so forth. This was much better than last time when I was doing 19-23 seconds on shorter rest. Thanks, Coach! BW:168 Y/A:58

beat this #39, i just had lunch with the man who played the hillbilly in Deliverance - the one who said "squeal like a pig" - all we talked about was training and nutrition.

m/44/72"/185 ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

BW-OHS-185x5, pullups 50x5. Did yesterday's workout today. I will run tonight at soccer practice

I'm on a deload week so I only did 5 rounds for time.

5 rounds in 8 min 19 sec. Felt pretty good. That three years I spent working up to a BWx15 OHS paid off!

This one has me a little nervous...I haven't run 100 meters in 36 years!!! I hope my hamstrings hold out!

CFWU 3X12

On work days I work out at lunch hour, and I work in downtown Seattle. So, did 7 200's at 12 mph on treadmill not counting the time it took the mill to work up to and down from 12 mph. Walked 2.5 min between. Post - stretch.

I suppose I could've done sprints in an alley. Probably would have ended up talking to some law enforcement personnel too.

First time poster. (F/31/5'6"/116 lbs)

Normally I just lurk here but I noticed I've been slacking off on my workouts so I'm hoping a commitment to posting my times will shame me into keeping up with them.

According to Google Earth, it is exactly 100 meters from my mailbox to the end of my cul-de-sac. I was only able to run 8 sprints and I only recorded the total time (11 min 5 sec).

After reading the comments, I realize I wasn't resting enough in between. Next time I will read the comments BEFORE I start the workout.

24 YOM 195 lbs
100m x 10 w/ 2-2:30 min rest
13.8
13.2
13.7
13.2
13.8
14.2 Slowest
13.0 Fastest
13.4
14.1
13.6

13.59 PR

41yom / 150

WU - Short runs, stretches, exercises from the video

WOD - Second time for this one. About 1 sec better than last time
14.22, 14.02, 13.97, 14.12, 14.13, 14.15, 14.29, 14.53, 14.72, 14.09

Fastest - 13:97
Slowest - 14:72

Last time on grass and was one of my first workouts with XFit. This time on pavement, much better recovery this time. Started to slack in rnd 7,8,and 9 but was determined in rnd 10 to not let up. Feel really good about this one. My legs will be sore tomorrow.

26yoM/68kg

row instead of run.

slowest 18.6 secs(last time - 19.0)
fastest 18.2 secs(last time - 17.9)

2 mins rest between sets.

41yom 180lbs
This was a bit hard for me. I hadn't done sprints for about 3 months. The longer distance took its toll. I am used to do the Canadian army sprint program which is:

40m x 12,3min rest,60m x 8,3min rest,80m x 4.

I only timed my first sprint, as it is too much of a pain to start/stop every time (I didn't have a buddy on the sideline to do that for me). It was 14.57sec w/ slow jog back to start line. After that I just did the sprints, but my total time from beginning to end was 11:51min. So I am not an olympic athlete here like our friend Erik #22, but I give an honest effort.

age 15
bwt 170
height 5'6

best: 11.6
worst: 13.5, started striding out for the last couple

36/M/64kg

1. 14:59
2. 14:89
3. started pushing it and pulled left hamstring-limped home...

So this sucks. I've wrapped it up hard and icing it. Any more suggestions for a fast recovery?

20 rounds

3 pull ups
3 dips

About 11:00 forgot stop watch

19/m/150#

as rx'd
best: 14.3
worst: 16.2

28/M/185
CFWUx3

Best: 13:27
Worst: 15:94

my legs are shot.

41yom / 150

Best - 13:97 (#3)
Worst - 14.72 (#9)

Actual post got blocked but wanted to ensure my results were posted so if the other one makes it I appologize for posting twice.

31/m/220/77"

Best:13.88
Worst: 15.16

Slight uphill grade and headwind, but i wanted to rest in my yard rather that someone elses. Best run came on 4th try, slowly degraded from there. 9th run was only one over 15. Never ran this before so I don't have a baseline, but for a big tall guy I am pretty happy.

I too was uphill and into the wind. This one made my lungs burn and gums bleed.
Best - Hurt a little
Worst - Hurt a lot
This one needs a name....

37/f/145/5'5"
best 19:13
worst 21:73
walked the rest of the way around the track to rest between sprints.
I never sprinted before in my life, but kind of liked it even though I stunk at it. It was a little embarassing to have a university football team practicing in the next field while I did this.

10x100 yards, 12-14 seconds; 5 minutes rest between each to work the phosphagen system; would take 7-10 minutes rest next time as lungs felt it in the later reps; Clyde Hart, the great 400m coach at Baylor says 5-10 minutes rest for his 400m athletes

Best 15.23

Worst 16.8

mile and a half warm up run and super-duper-hottie-pregnant-girlfriend-track-coach for encouragement.

Best: 14.5
Worst: 15.0

(recovery 90-120 sec)

10 x 100m with c:a 3,5-4min rest between
14-15s

Didn't feel much in lungs, but my legs were like logs of timber afterwards. Nice workout!!!

My timer didn't show fractions of seconds, so my best two times were 14s and the eight worst times were 15s. Not very accurate, but I guess the switching on and off manually is even more inaccurate... :)

Mark

Best 15:33
Worst 17:02

1 mile warm-up
3 rounds of 25 squats and 25 pushups (2:45)
best - 13.2
worst - 17
30 second rest between each one
cool down
not consistant at all
but in my defense my legs were heavy when i started

i'm new to cross fit and didn't realize that i should put my personal info

26/M/5'11"/210lbs.

Age 25
Bwt 110

WU - 26# Kettlebell swing, 10 rounds, 10 reps

Best - 20.66
Worst - 24.82

Age 25
Bwt 110

WU - 26# Kettlebell swing, 10 rounds, 10 reps

Best - 20.66
Worst - 24.82

#39 CaptainVictory-
Thanks for the story. That was neat.

I was having internet issues yesterday so I wasn't able to post. I hope all had a day of remembering.
Yesterday, I didn't do much for PT, just went on a walk. However, the day here was beautiful so my husband and I went for a long, beautiful motorcycle ride and then went to a cookout where the kids swam and we watched them and drank toasts to all our friends, those gone and those here. A memorable day.

Today-
CFWU x 2

Lynne sorta with extra-
Bench- 95 lbs
jumping pullups
Overhead squat- 45 lbs

7/10/6, 9/10/9, 6/6/8, 7/6/7, 5/9/8

Kate

30yom/175#

As Rx'd...probably 85% max effort on each one, walk back rest.
Best: 12.32 (#3)
Worst: 13.30 (#1)

The rest were sub 13.00

#114 Jared-
Welcome, you only need to include your personal info if you want. It's not a requirement.

Happy CrossFitting!

Kate

Best: 14.86
Worst: 15.64

Did yesterday's WOD today
Just got back from SFAS a few days ago...trying to get back into the swing of things
Lost about 15 lbs of muscle (and lots of strength too)
I couldn't stop singing the praises of CF to all the guys at SFAS with me. It helped me tremendously. Time to get back to work....

Ran the length of a soccer field - my daughter timed me the old fashion way - 1 Mississippi 2 Mississippi - based on that my best was :12 and my worst was :15....

f/43yrs/165

CFWU rx'd 3x
Best time: 19.56 sec Worst time: 21.16 sec

50/m/168
15:07 best
16:02 worst
haven't sprinted in so long I'm sure I could drop seconds off that time with some practice.
Got the mrs. to do this one too. She's on day three.

400m x 4

1:09, 1:17, 1:13, 1:21

xxxCF or Diexxx

Can't find my watch. 100mx10 hard as my lard heavy tail could handle.

31 M 225 @5'11"

Hey #100, mrjling

My story is similar to yours. I got in one good sprint at 14:86 (not too fast, but for someone who hasn't run, I was excited, especially with the high school football team watching this 39 year old run on their track).

But the second sprint was a different story; 50 yards into it I pulled up with a major "ouch" in my left leg. I am now applying the RICE proceedure- Rest, Ice, Compression and Elevation.

But I'm wish I could take something for my discouragement. bummer.

14's - 16's

at Soquel High Track. What a fun workout!

100 yds

Only completed 4 sprints

Best - 15.34
Worst - 16.31

37/M/183

Did the Brandon workout from the other day
135lb DL x15
Push Ups x15
10 rounds for time

Finished in 11:26

A** kicker but felt great!

44/176

Really wanted to run at the HS track but there just wasn't time with my kid's obligations tonight. I could have measured 100m out on the street but instead did this:
30m sprints up my driveway at 2% rise pushing a steel sled weighing 120lbs. Times were:
8:52, 8:30, 8:27, 8:22, 8:61, 8:95, 8:77, 8:75, 8:76 and 8:44.
I really had no idea what the times would be but was hoping it would fall in the 12-15 second range. Next time I will lengthen to 40m and increase the weight another 22 lbs.

First Unscaled WOD.

Probably my last for a while too . .
:)

Lower soccer field in Cascade Park, 100m-ish by pace. Note to self: Bring wheel measure next time.

Worst (first): 19.94
Best (last): 18.09

M/26/178
CFWUx3
WOD as Rx'd:
13.25, 13.41,13.82, 14.27*, 13.68, *, 13.74, 13.80, 13.69, 13.54

I'm usually around 12.5, I think my distance was a little long, and I had some trouble stopping my timer on a few trials.

Done after yesterday's WOD; BW 128; at HS dirt track

18.03/17.90/17.50BEST/17.78/17.90/17.70/18.08/18.26WORST/18.00/17.95

My worst today is the same as my best last time, so I improved overall. Average today 17.91, ave before 18.71

Paula
Best: 20.33
Worst:21.9

Travis
Best: 14.5
Worst: 17.8

WOD
100m Dash x 10:

1 15.5
2 14.8
3 14.2 !
4 16.2
5 16.0
6 16.4
7 16.5
8 18.5 ?
9 16.4
10 15.2

avg. 16.0

45 202

100 large paces on street

16.2 warmup son timed 1 st 3 runs he does 11.1
13.2
13.1 i beat his 8 th grade 13.2
13.9 self timed
13.8 hurt hammy
tried one more could not finish

49/F/110

First 100 I was very tentative, testing out old detatched tendon injury...21:86

Next 100 19:14

Then, got a little cocky (mistake)
17:11, limping through the last 30 meters.

On one hand, I am very sad, this being the first WOD that I didn't finish. On the other hand, I am very excited, because I know I could have gone faster if not for this stupid leg!!!!!

One way or another, I am going to get this better.

ran 20 min. to track did 7 sprints, legs done front of quads tightened up, ran 13 min. back to car. sets were around 16-17 secs. Legs smoked now.

M/28/225#

Ran these on the Duke track here in Durham and had to time myself.

Fastest: Low 14 sec
Slowest: High 15 sec

BW 60kg

Bicycle sprint workout in the morning. Group ride hill sprints on a bicycle. I won 4 of 10 all out efforts with a low of 10 second between efforts to a max of 15 minutes. 20mph+ group riding in between efforts. Tough group with good quality racers. Total time 1:54

Second workout, from CF Sedona:

1000m row
6 10kg Ball slams
750m Row
12 10kg Ball slams
500m row
18 10kg ball slams
250m row
24 10kg ball slams
125m row
30 10kg ball slams

Total time 21:32 It was much tougher than I thought it would be. C2 Rower set at 5.

33 Y/O
6'2'' 235lbs
Best 12.66
Worst 13.87

Did it on the elementary school program, 100M according to phys ed teacher. I was very happy with this, especially since I have never considered myself anything close to a sprinter. Fortunately very few kids were on the playground to see the fourth grade teacher lumbering to the finish line.

10 of these were harder than I thought. I did use approx. 3 min. of rest and would alternate timing and running with my partner.

Thanks CF

Going to make this one up tomorrow. Only got about 3.5hrs sleep last night.

Did about 7k's this morning,didn't time it but it was a good pace.
Mini Cindy also
5rds 5:04min

Needed something easy after the Trevor challenge yesterday so I did:

'Total Death'
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.50 X body weight = 255
Back Squat: 1.25 X body weight = 215
Shoulder Press: .75 X body weight = 125

55:00

Haven't deadlifted in a while so took it fairly easy and broke up the sets.

This one leaves me hurting for days
14:62
15:9

The overhead squats didn't help.

39yom/165#

44 yo fat 205
only six...spongy left knee
fastest 17.4
slowest 22.2

Light stretching.

WOD Ran on street behind my apartment
12.5 paced out 100m, street had slight
11.4 slope.
11.72
11.53
11.62
11.47
11.45
11.67
12.24
11.74

I really enjoy the wod. The cfwu is great. My problem is strecthing,i hate it!! Since i hold cf to the highest esteem is there a recomended stretching post-work routine? I did the wod and pulled my quad. I think its due to being tight. Someone give me some advise please?

27/m/215
skipped the sprints and did this instead:

10 rounds for time of:

135# deadlift x15
pushups x15
400m run

34:28

rest day for me. I need to find a track so I can make this up on the weekend...don't think this will work too well on a treadmill. ;-)

42/m/166

best 12.15
worst 13.01

hmmm, maybe a couple yards short, or maybe CF really is making me faster

8 minute snatch set - 72R/64L. Not able to maintain 18 rpm for 8 minutes, but getting closer. No hand cramps or deadhangs, but I did feel the ring finger callous "tugging" during the last 2 minutes of the left hand which slowed my pace. I must be doing something wrong during the bell's descent to be pulling on a callous so soon in a set.

WOD:

Best time: 16.4; worst time 17.1. Three minute rest break between rounds. Couldn't seem to engage hams and glutes or loosen my shoulders despite a mile warmup jog and stretching. My body felt like an upright block of wood.

Best: 16.13
Worst: 17.8

Crux of splits were at the 17.30 mark.

Noob here. Doing the WOD for about 7 days now. The soreness is a killer.

Anyway, here it is:

10 x 100m sprints:

best time 13sec. worst time 15sec.

-in the rain.
-on asphalt.
1/4 mile track with 100m marked on the straights. Run the straights, walk the curves for recovery.

Wow, that was unexpectedly painful. I suppose I shouldn't be surprised. Coach has the patent on the "looks so simple on paper, feels so difficult in practice"

16.04 best, 16.93 worst. Discounting the last one (I was *beat*), all would have been within .56 seconds of each other.

Marathon in just under 3 weeks... then I can stop piddling around with pesky long runs and stick to Crossfit.

Not much of a stop-watch: only reads full seconds.

All 17 to 18+ (I'd guess most were mid 17 seconds. Old and slow. Of course, I used to be young and slow.

1 - 15.98
2 - 15.61 Best
3 - 15.75
4 - 15.81
5 - 15.99
6 - 16.40 Worst (I have no clue what happened here)
7 - 15.85
8 - 15.90
9 - ??.?? operator (me) error on the watch
10 - 15.73

I took about 3 minutes rest between sprints spent walking past the start and back again.
With the exception of that odd ball number 6 all times were within .38 seconds of each other. This didn't bother my legs all that much but I do have tightness in my upper back between the shoulder blades. I felt like I could run much faster then I actually was, just couldn't get my legs to move quicker.

30/F/158

combined yesteday's and today's WOD... think my times were disrupted a bit. but since my upperbody is so weak, my legs were okay after the OHS.

5' bike
CFWUx3 (-pullups, +pushups)
OHS 45#/pullups, assisted with green band (approx 30# help) 10 rounds even.

serious form issues w/OHS. i had to drop the weight from 67 to 45 because i couldn't keep the weight in the proper position. frustrating...

then, 100m x 10. 18" best, 21" worst.

i have to tell you all that i couldn't be happier about crossfit. i am pushing myself more than i have since high school. i would never have imagined doing this 5 years ago. when i lined up for my first sprint, i could hear the excuses piling up in my head -- you already did a workout, save this for tomorrow, just do 5, etc. -- but for some reason, i just started sprinting. something about crossfit has changed my approach to working out and change what i think i can do. i know my times suck and my OHS needs work, but i am still getting up and doing it again. 3,2,1, go. i love it!

colleen

Best time: 15.26
Worst Time: 17.14

18/f/5'0 :( /126

13.79
14.81

Didn't time individual runs.

Whole thing took 15 min.

17.18
18.50

26yo/m/150lb

13.20
13.32
No Time (Screwed up the stopwatch)
14.10
13.22
13.41
14.00
14.00
14.04
14.04

Another humbling experience for me, but I guess there is no where to go but up!

41/M/170

Interesting that I would post after JaHo, as my 10 sprints were:
16.07 best
16.93 worst

On another note did 5 muscleups for the first time ever!

10x100m sprints on the rower

56/M/195 worst was first, 18.9, best was 9th & 10th, 16.9
The more noise I made, the faster I went

46/F/125 worst was first, 24.5, best was 5th, 23.2

39/M/173

Best: 19.32 Worst: 21.40

I don't know how fast they were because my stop watch broke, but I did this wod
fastest time between 10 and 20 seconds
slowest time between 10 and 20 seconds

I have been doing cross fit for about 3 months now and just have to say tonight is the first time I have been able to do the CFWU with real pull-ups and dips. NOT BAD FOR A GIRL

worst:30 sec best: 22 sec

That WOD was tough for begining Cross Fit program. Looking forward to future work outs.

Times were a mess and I'm not sure I was using the correct markings. Two good times seemed to be 14.7 and 15.2; the rest I think were ruined by the chrono being shaken. Did five and ran out of time; will try to do the rest tonight. Oh well.

BW 60kg

best: 19:50
worst: 23:24

additional note to self:
+/- 100m at the JR Oval

M/17/135

Estimated my run on a slightly uphill street.

fastest: 12
slowest: 13

I took 3 minute and 30 second interval rests.

43 yoa male

as Rx'd

Fastest 15's
slowest 20's

8 minute snatch set - 72R/64L. Not able to maintain 18 rpm for 8 minutes, but getting closer. No hand cramps or deadhangs, but I did feel the ring finger callous "tugging" during the last 2 minutes of the left hand which slowed my pace. I must be doing something wrong during the bell's descent to be pulling on a callous so soon in a set.

****

WOD:

Best time - 16.4; worst time 17.1. Three minute rest breaks between rounds. Couldn't seem to engage hams and glutes or loosen my shoulders despite a mile warmup jog and stretching. My body felt like an upright block of wood.

24/M/150

Wow, I totally misunderstood this workout! I sprinted the 100 meters, then walked back to the starting point, but instead of timing each individual sprint, I timed the whole thing including the walks!!! =(

Anyway, for what its worth the whole thing took me 18 minutes

1/2 Intensity Week
Only planned to run 5, ended up only running 2 due to aggravating a pulled hamstring on the second one.

First 11.54
Second 12.14

200lb/66"/38yom

16.4 fastest
20.1 slowest

1/4 mile warm-up around track + light stretching

Best Time: 13.63
Worst Time: 14.26

M/27/194

CFWU x 2 (modified to get in some muscle-up practice)

Didn't time the 100's today but they felt good. I don't feel like I fell off at the end like the last time I ran this.

37 YOM
5'10"
205#

BT-13:36
WT-14:85

Not quite sure why my posts are sometimes held and not posted....oh well. Good luck to all...good stuff on here today as usual.

13.16,13.13,13.16,13.03,12.76,
12.48,12.62,12.61,12.67.

160#/33yom

15.84
18.03

Probably just a little over 100m, but each run was the same distance.

39 yom, 161#
Best: 14:33
Worst: 18:90 (last 2)
Brother-in-law Brian, ex-marine, worked out with me. His first Crossfit experience. Called me Lucifer, met pukie after the 6th round. Did post 14:32 in 7th round though! Said it was the toughest thing he'd done in a long time.

14.81 best
15.28 worst

best 12.52
worst 13.16

51/190/6'
16.32
14.84
15.18
15.14
15.24
15.16
15.09
15.10
15.28
15.11

I was going to buttercup this and do 5, but my gym track is only 80 meters, so I did six. Slowest was 18 seconds, fastest was 15. Did some clean and jerks up to 70 lbs. BW ~ 150-ish last I checked.

Someone else is doing crossfit in Waterloo? Right on.

No stopwatch means no times.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
27 YOM 190 lbs, 5'9'

RAN 5 MILES INSTEAD, IN THE HEAT OF THE DAY.
ALSO DID 20 MIN OF JUMP ROPE.
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

#127 Chad,

Thanks man! I'm also doing lots of light mobility work trying to keep the ROM of the muscle. Feels good.

no offense meant towars anyone, but I would like to get the "official" rest time from the creators of this workout

WU
75 meter jog/sprint
10 100 meter sprints
no stop watch

45M/235#
Misplaced my stopwatch!

According to wristwatch:
best = just under 14, probably 13.8 or so...
worst = 16

I'm just happy to get through this WOD with two functioning hamstrings, which is better than I did last time.

best- 00:11::53
worst- 00:13:50

ran between two manhole covers from mapquest.com but appears to be a bit short according to my times??

M/30/6'/185

16.83
15.83
15.81
15.31
15.05
15.06
15.36
15.05
15.05
15.83

Fun. Hadn't done sprints in a looong time.

28/m/205
bt 14.93
wt 16.48

i think i got an accurate distance check from a range finder but i think being deployed and just not running much is why times are slow. great workout just the same and my legs are feeling it.
god, i hate running!

As for Erik's time, I wonder 100yards or 100 meters. Personally I know what 100 yards are on a sprint track but damned if I could figure out what 100 meters is ( 110 yards ) without getting a tape out.

Self timing/hand timing can cut about a 1/4 second nearly per click.

I wonder if I do this tomorrow, if my cell phone will fly out of my hand sprinting ( it has a stopwatch feature and I don't have a proper one ).

Some good times posted today, otherwise.

First time sprinting

Fastest time
14.1 sec

Slowest time
16.2 sec

really proud on myself on this one

bwt 135
age 17
male

1st sprint in better than 5 years... 1st day for me with Crossfit! Couldn't be more psyched to begin. Best 13.2, Worst 16.1. Will improve. Legs are dying today.

40/M/195
13.03 best
14.85 worst

23M 6' 165

approx. 15 sec. and 17 sec.

cfwu minus pullups (travelling this week and there's nothing handy in the hotel for doing pullups)

ran a mile for warmup on my legs, then ran the sprints at probably 80%. no stopwatch so no times.

C2x500
CFWUx3
fastest - 15:02
slowest - 15:76...unless you consider my last one my slowest...because I didn't do it. 9 was good for me...

Timed with my mp3 player, so not very accurate.

best ~11
worst ~17

jogged to and from local track.

best - 14:66 (4th)
worst - 15:32 (8th)

AVG - 14:98

Warmed up with a short jog to the track
Worst - 16.53 (1st one and over a second slower than all other 9 times)
Best - 14.29 (4th)

note to self - all approx. 3 minute rest

Done on the erg:

10 x 100m, 2 min rest

Worst: 16.5 secs
Best: 15.9 secs

Worst one was the first one, best one was the last one. Generally was around 16.1 for the middle ones. Not sure whether 3 minutes rest would have helped me much more.

Age: 37
B.W: 157
W.U: 1/4 jog
WOD: best - 12:09 / worst - 12:56

Best = 13.63
Worst = 14.37

In my mind I'm faster than this.

40 yo
190#
6'0"

29yo/f/144lbs

16:52
sub'd 5 kg ball
i under estimated how tough this one would be! that smoked me.

Age 35
BW 145#

Ran 4 miles, spread out the sprints through the run.

Fastest :20.40
Slowest :21.95

17/22 - 1 minute rests

previous = 19/25 - 1 minute rests

Tim: best 14sec, worst 16.5sec

14.63 best
16.41 worst

Jeff-@ work- no sprints for me today-
Subbed Annie
50-40-30-20-10
Double unders and sit ups (unanchored w/ pillow under back)
10:13

Did on the C2.

Fastest was 17.5, slowest was 18.9.

Tricks: set a meter countdown, for better tracking. Also found that short strokes and setting the damper to "10" maximizes speed.

Afterwards did a descending pyramid (from 5) of HPSUs (nose-to-floor). Also did a bunch of pistols after being inspired by Court this weekend. Threw in some L-sits to keep myself humble.

Tariq

Ten sprints for time:
100 stride-length, uphill, gravel road

Best 00:17; Worst 00:18

23/26 - 1 minute rests

Best- 16:34
Worst-19:30

Best 12:82
Worst 13:91

m/ wt 240/ age 31

best 14:19 twice
worst 15:47
only two over 15 secs (no. 8 and 9)

could feel it all through the legs.

did old football warmup: high knees, butt kicks, side shuffle, etc

forgot timer at home. Was surprised at how strong I felt on these. Also felt pretty fast, but I wasn't racing anyone, and had no clock, so it may have been all in my head. Hip flexors and hammies are dead.

Done on treadmill... didn't gauge well on first go.

Worst: 00:30
Best: 00:16

Had to pace this one out in the big parking lot in the Presidio...

Dynamic WU, burpees, pushups...

Best time: 14:03
Worst time: 15:22

Hit 14:03 x 3....

20,19,18,19,19,20,19,19,20,19 secs vs
20,20,19,20,20,20,19,20,21,19 secs on 100m track 2/28/07. corners sucked. 10 min ellip wu 17/17.

15.34, 15.71, 16.03, 16.41, 16.54

Five sprints for time:
Run 100 meters

All runs up a slight incline.

Age 51/BW 240#, subbed 150m Row x 10 (appox. 1.5 minute rest between efforts)
best = 30.4 (twice intervals #6 and 8)
slowest = 34.9 (interval #1). Done after row and wall ball workout of 070530. Almosted opted out, but glad I made the attempt.

34/m/178
WOD as Rx'd

1 17.28 (Worst)
2 16.45
3 16.56
4 16.12 (Best)
5 16.78
6 16.48
7 16.26
8 17.00
9 17.05
10 16.68

Age 51, bw 170
Modified:
1 @ 440 yd
10 @ 50 yd
3 @ 100 yd
30 situps
Alternate pull-ups and push-ups
pull-ups: 15, 12, 10
push-ups: 3 @ 15
30 situps

Jogged a few laps for warm up, then did ten sprints of 100m without keeping time.

played soccer game instead

30/M/213/6'2"
Fastest - 15:36
Slowest - 16:83

100m rows on the C2.
Fastest 17.2
Slowest 18.1

willp
28m 247lb
4minutes
10 sec rest

best 12.27
worst 12.94

best 15:51
Worst 18:00

Catching up after missing this past weekend.

worst 15.45
best 14.59

Best 17.50
Worst 19.41

(41 yom/5'11"/173 lbs)

Paced off 100 on the trail

13.xx fastest

14.xx slowest

Had to sub track work with the treadmill. Did 10 sets, 10mph @ 15%(max) incline for max time:

19 sec, 21 sec, 19 sec, 18 sec, 21 sec, 18 sec, 24 sec, 16 sec, 18 sec & 22 sec.

My mind said that I could do 30 seconds a pop, my body said otherwise!!

Torrential rain, work obligations, and many, many other excuses jumped out of the bushes, mugged me, and kept me from attempting this workout.

Charity- Ran from yellow line to end of cul-de-sac. About 1-1:20 min. rest between.
Best-15:20 (racing neighbor kid)
Worst-16:50

M 31/205/6'

15:42
17:12

45/145
At the track
3 1/2 laps WU
Some of those sprint exercises from the last video for WU

Ten 100m sprints
13:64
14:57

Generally a little slower each time. Legs were toast afterward.

Jog to warmup. 2:30 min rest each round.
13.12 secs
17.43 secs

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32/200/M

best 13.04
worst 32.35 pulled a hammy on the last round but still crossed the finish line.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

did this on 5/31

Sprints on the beach... marked out 100m (estimate)

20:81
??:??
20:00
18:98
19:43
18:88
18:??
18:89
18:96
17:76

Rested about 1:30 between sprints.

Thanks!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

13.70
13.81
15.13
15.80
13.82
14.85
16.09
13.52
14.73
14.18

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

On the C2.

Slowest: 20:07
Fastest: 19:03

-D.

Man, am I slow! (33, 200#, 5'10")

Fastest: 14.73
Slowest: 16.90

Busted a capillary in my eye trying, though!

26m/175
ran on marked track
self-timed
13.31-fastest
16.18(slacked off)
14.92
15.57
15.52
14.17
15.67
15.07
15.17
13.38
-rested no longer than 30 seconds in between-wasn't really sure how long to rest, so I rested enough to ensure I wouldn't be calling ralphy!

fastest 14:12
slowest 15:20

total time 11 min.

No time to hit the track today. Tabata squats seemed like a good substitute. Felt much stronger than last time I did tabatas. Didn't really feel the burn until the seventh set, and performed at least 20 reps per set. High of 25, low of 20.

35 y/o 152

Guestimated 100M

Ran 14.5's to 17 seconds (average 15.5)

Rested 1 minute between sprints.

15.41

CFw/u,
Did 10, .1 miles,35-37 secs.

Thanks Coach and Lauren.

36/M/197

CFWUx3

Last time:
Best - 12.03sec
Worst - 15.28s

This time:
Best - 10.94s
Worst - 12.31s

This ia a tough WOD, but I love it! I can't express how amazed I am everytime I have a new PR. Rest was about 1 minute between most sprints - very similar to last time. This is a good way to start my week.

Age 35
BW 181

CFWU * 2

Best: 13.92
Worst: 15.20

Did 10 pushups immediately after each sprint

15.20,14.85,14.14,14.38,13.98,13.92,14.43,14.42,14.71,14.45

180/M/30

Warmed up with b-ball and some jogging. Found out later my distance was 4 yards short. Oh well.
Best: 11.37
Worst: 12.48

I wanted to puke after the 3rd run and I felt this for a few days after.

1 12.30
2 13.53
3 13.14
4 13.53
5 13.02
6 12.98
7 12.95
8 13.19
9 13.99
10 13.07

best - 12.30
worst - 13.99

1.5 mile run +
CFWU x 3 (total = 100squats, 100pu, 45 pull ups)
HS Track was full - walked off 100m by the beach

Best = 11.60
Worst = 17.25 (first one, distance was way off, rest in the 11.6 - 12.5 range)

1.5 mile run

45/235/840

Best = 19.37
Worst = 20.00

Clydesdale. Something else to work on ...

(done 6/6/07)
Met my buddy Tom (an avid track guy) at the track to help me with my form. After running a few 17s/18s, he quickly pointed out that it's not worth running for time until I improve my form. So, I stopped timing and started focusing. I still hate running for the sake of running, but I'm determined to improve on this WOD.

This is my first post.
27 yo m
5'11"
165 lbs

Best time = 12.95
Worst time = 14.03

One thing that sucked about mine was it was on a 200m track...therefore the straight stretches were only 50m.

Bah! I was going to do this after work this morning (work nights) at the local football field...except that it was raining all night, like 2 inches of rain and still pouring! Bugger!
Another day...

ran these barefoot on the beach on the harder sand towards the surf. really felt it the next few days in my core. hard to get exact time measurements, but I averaged around 15s per sprint, with 14s being the best and 16s being the worst.

15.9-16.9
(Walked 300m in between to catch breath) Keep doing that

m/ 30/ 6-2/ 245

Did these in a parking lot in the middle of the night. No time just did these as fast as possible and rested only long enough to walk back to the starting line.