We do just one? Then we're done?

Dude, i did this in like 30 seconds... like yesterday.

Whoa! Thanks Coach! Good day for skills work, need to practice handstands and deadlift anyway.

sounds a little... easy?

OK My wife already thinks that I've gone nuts with this crossfit stuff. When she sees me walking off down the road like this its going to be the last straw!

Really #2?,

I'll call your 30 seconds. 400 metres at about 1 metre per step - will be about 200 lunges per leg (Scientific wild-ass guess). It will be plenty and it's gonna hurt. 1 step every second will equal about 6.5 minutes.

So this means that tomorrow is...

I don't even wanna think about it.

I gotta agree with jon h. 400m walking lunge is gonna hurt. I still cringe when WODs have us running 400s.

I'm still recovering from a strained muscle in my lower back during the last heavy front squat workout, so I'm glad that this is something I'll be able to do. Although I must admit, it seems a little on the easy side.

What?? far-out workout idea. Simple. Elegant. I like it; thanks for keeping up the creativity Coach.

#4 Stefan - I suspect it won't be nearly as easy as it first appears. I'm thinking it ain't gonna be easy at all. Actually, I'm guessing this is going to be a prime candidate for some sweet DOMS in quads and glutes

first crossfit workout with this one,,,this workout may be underestimated

I agree with #10... this WILL be painful.

Question for anyone on the forum who might have some nutritional background.

A sports medicine nutritionist told me last week that having a glass of milk after a workout was more beneficial for recovery time than a fruit smoothie with whey protein. Is she right by saying this?

30 seconds per 400 seth?. 2 minute mile? That's pretty quick.

sethy poo...

fyi, here's the world record (and top 5 fastest finishes) for the 400meter sprint distance. I'll call Guinness in the morning and let them know you smashed the record, doing lunges, no less...

1. 43.18 Michael Johnson August 26, 1999 Sevilla
2. 43.29 Harry (Butch) Reynolds August 17, 1988 Zürich
3. 43.50 Quincy Watts August 5, 1992 Barcelona
Jeremy Wariner August 7, 2007 Stockholm
5. 43.81 Danny EverettJune 26, 1992 New Orleans

this one's gonna hurt

This will be painful about two days later. I led a workout a couple weeks ago that included 3 pull ups, 5 burpees, run ~70m, walking lunge ~70m X 20 minutes. About six rounds (around 400m) of that and your legs are like rubber. Legs were sore for 5 days!

Ouch.

Easy? This is a classic Crossfit workout. It appears easy on paper, but I can assure you (done properly) this will be far from "easy." Go ahead Dude (#2) post a video of your like 30 second performance...

I think they guy was making a joke about the 30 seconds. You guys know this thing? A joke. Well, maybe not.

Yeah, and get ready for this one. I did this in triathlon practice for school once, and I didn't even finish it.

This wouldn't be an easy day.

think 200ish squats, kind of, non stop. Fun :)

This will be far from easy

Oh man, glad the next 3 days for me are 1/2 intensity. =)

#13. depends on what is in the smoothie. Milk is broken down to two basic proteins; casein (not sure I spelled that right) and whey. Casein is a good protein but whey is digested easier and has a wide variety of amino acids. To have a good post recovery drink it should be close to a meal in nutritional value. If your smoothie is similar to meal then it is better than milk. If it is just whey in a regular smoothie then is not too far off from milk. Hopefully that is helpful.

Good thing I didn't plan on using my legs for the next couple of days. This will suck! I can't wait.

Just straight walking lunges or are they weighted?

this is going to be painful...

Good one.

Mike P,

I second that prediction of sweet, sweet DOMS. Mine will probably be delayed only by 100m from the start and last until rest day.

400m perfect walking lunges will prove to be a great WOD

superg,

They are unweighted. Depending how I go tomorrow, I might think about taking an O-bar with me, overhead. Probably not...

No more easy talk ... or Coach is gonna hit us with something nasty ... Filthy fifty/Twisted Twelve looming in the midst?!?

For anyone who thinks this one is going to be easy, we did these as a rugby 7s workout and almost the entire team was incapacitated by the end. Its slow and can be done but it really gets you after.

this will be a great WOD but lets get to what is really important here: these tony blauer videos. i'm not gonna lie, they're pretty much great.

serves me right. today i did the WOD that the girls did a few days back. Annie seriously is a machine.

5 rounds for time of

1 squat snatch
10 OHS
1 squat snatch
10 OHS
15 pull-ups

13:28 and i only used 45#!

my legs are fried; walking lunges are going to be interesting...

I'm fearing for my bum already

Looks so simple on the paper, I just know it's going to be a crippler.

#14 any 'sports nutritionist' that says that must get kick backs from the dairy industry. What works is whatever is best for you, I've gone off whey (and most dairy) and switched to hemp protein and noticed that my physique felt a little 'tighter' and I'm less mucousy. Some hemp protein, fruit, flax or healthy oils all
blended up does the trick for me.

You just gotta play with things until you find your best combination...

Oh this is gonna be good. People at the track will think I'm nuts but that's okay.

#14 - CBR Chitown

I would say the fruit juice smoothy with whey protein is probably better. Right after a workout your muscles are absorbing glucose to replenish their glycogen supplies. Protein also gets pulled in to start muscle repair. Fruits are loaded with fructose which gets converted to glucose pretty easily. With a scoop of protein powder your have a lot of whey protein which is also broken down very quickly and can enter blood stream

With milk you have lactose which gets broken down to glucose and galactose easily in some people and in others just gives them diarrhea and gas. So that is a pretty negative thing right off the bat. Also you want simple sugars which fructose is, lactose needs to be processed first to be absorbed into blood. A glass of milk will also not contain as much protein (unless it is a big glass) as a scoop of protein powder. Also the casein protein is very slowly broken down, so it will not hit the muscles as quickly. This can be a good thing as whey is digested very quickly, but you are kind of looking for quick in a post workout drink.

She probably read some article that came out awhile back saying milk was better than sports drinks after a workout. Well that assumes you are not lactose intolerant and that you don't put protein in your sports drink.

Note, I am not a sports medicine nutritionist, just a lowly molecular and cellular biology major who read a lot about this in the past. So I would say this is what I believe to be true, but I could be wrong.

What happened to the girl who did 400m walking lunges?

Disaster! Get it. Dis-assed-her!

Hey I was wondering where I could find workout logs to download and print? Is there anything available?

for those who think this sounds easy try wearing 40lb weight vest, and touch knee of rear leg to ground each step. Then post how far you got b4 U quit.

Must...not...underestimate...

I'm new to crossfit and LOVING it! I'll try to do this tommorow wearing body armor as a variation.

Age - 32, Ht - 68", Wt - 200#

CFWU(10) x3, sub in HSPU

WOD - 400 lunges (I'm on a ship, not exactly easy to know what counts as 400m. I think a meter a lunge is a fair guess).

Total - 19:15

Did it on the tabata protocol. First off, I'm on a ship, so I had to be a tad careful kissing the knee to the ground (non-skid can rip flesh off of you). Sheesh, I knew work-out was gonna hurt from previous experience with the 100m lunge, 800m run, 100m lunge workout. Almost collapsed coming down the ladderwell afterwards, so I had to really use the hand rails. Tomorrow the DOMS are seriously gonna hit big time, I know it.

Yes, that's a warning. Be VERY careful going down stairs after this work-out. Whatever muscles help you go down stairs are trashed after this.

A little on the easy side? I wish I was half the athlete as those that think this is a little on the easy side. You are all studs.

Try keeping your hands on your hips, your chest nice and upright, your lead foot nice and flat and your rear knee just tapping the ground on each step. Good times!

400m walking lunges is going to dominate you

there is a mystery in this workout.. maybe the coach wants us to learn sumthing from this one... damn u coach

advice on the deadlift... juss make sure the best possible form is looking up all the way as chest is stick far out and ur grip is fully on the bar like ur those coins held in ur hands while ur at the casino. and while ur pulling up juss keep looking up with chest out and u'll pretty much feel ur legs doing the work. don't give up just push it. message for women its like probably being pregnant getting the child out.

Had to think about it for a second before I feared it, but I'm sure shaking in my boots now that I have

I think Im might just go get it over with right now so I can wake up with some nice DOMS

Will be doing this on the treadmill. Fun!

Interestingly, the walking lunge is the position you are in when you are picking asparagus (I guess cutting is really what your doing) and Ist generation Filipino farm workers stayed in this postion for at least a ten hour workday. And, many being Kali practitioners, would spar with the asparagus knives for fun on their lunch break!

I though it sounded too easy, but after reading everyone's comments I look forward to the pain. I am going to go go go for it

this is madness. how am i going to walk down stairs the next day?

oh yeah, sorry, this was in the Stockton area during the 40's.

this probably will hurt more than doing 300 squats for time.

First WOD after an 86 km ultra trail race over the weekend. I don't think it could possibly be more painful for me than this one right here. Can't wait!

Hmmmm...Just waiting for the first post "as Rx'ed", and then the time. And what it felt like.

Can't wait to say 321GO.

CFWU, WOD as rxd, 19m25s, this was painful...anyone thinking its not going to be is in for a surprise...i am dreading tomorrow!

Wow that felt good, my legs haven't burned like this in a long time.

paused for ~10 seconds after every 20 lunges, sort of tabata style, although towards the end the pause increased a little to "until I felt like I could do 20 more lunges", otherwise as Rx'd - about 17:00

I just kinda collapsed and lay down on the field at the end, but when I remembered to stop my watch it was at 17:56 I think that was about 90 seconds after I finished, but I was pretty wasted, it could have been 10 seconds or 5 minutes for all I know.

Only been doing this a few weeks and I am sure this one is going to be painful, and I know im going to get some odd looks if i do this on a treadmill or on the street - either way its going to be fun!

PS Ray Rosales - do you train with Guro Inosanto - thats the only place i've ever heard the asparagus story?

The more I think about it the more tomorrow looks like a day sitting will be painfull exersise.

318 steps in 21:50

Did about 250m in just over 15 minutes. Killed me I can barely walk. Hopefully next time this comes up I will be able to do the full 400m in under 20mins.

Don't underestimate this its one of the hardest crossfits I have done.

I was wrong. Definitely harder than it looked.

395 steps in ~19:00 as RX'd.

Flat outdoor terrain, measured with Google Earth, 106F, 10% hum, 2kph wind, sunny.

As RX'd.

:13:34::89 270 steps

M/88kg/31
As RX'd
~340 steps in 16:08

CFWU 3 sets, 10 reps

336 Steps
18m36s

This one was tough. Some Afghans on my compound thought I was crazy.

It's a good one.

M/193/37
As RX'd
365 steps in 21 minutes. Broken sets after the first 60 lunges.

CFWUx3

13:51
366 steps (I could have lost count, but I was taking pretty huge steps)
My knees are totally bruised from doing this on concrete. Oh, and it was 420 meters.

85 steps in 2:55 for the 1st 100m, then had to call it due to rain. Legs burning after 50m.

12:42 - 487 steps. Full hip extension and knee lightly touching ground each rep. Strides stayed long until the last 100 meters....I came close to falling over near the end and had to shorten my strides to stay upright. The older couple that walks the neighborhood in the morning couldn't help but stop and watch the bizarre sight.

Quads, hams and butt on fire. Glutes were trying to cramp during the walk home. It's painful now and I'll bet the resulting DOMS will leave a lasting impression.

6 min snatch set: 54L/567R. Hand switch at 3 minutes. Didn't have as much power as usual; glutes/hams definitely affected by the lunges.

Recovering from hip flexor injury, can't do lunges yet. Did this instead:

4 rounds of:
50 OHS (broom stick)
30 box steps (30-35 cm box), holding a 12 kg DB extended over head (one arm)

15:45

Switched arm after 15 reps of the box steps. All reps slow and controlled to avoid re-injury. Didn't rest much at all.

400 m lunges would probably have been harder, but I'll feel the DOMS tomorrow for sure.

I knocked Fran out today, due to little children sickness and some other stuff-

5:40, PR by 2 minutes 7 seconds, only my second Fran. Looking forward to getting under 5- then 4.

I have a 25-hour shift today so I will do this tomorrow. From reading the comments i am psyched to go out and get going on this. Thanks all for the inspiration.

Estimated 300 steps

11:47

no track, so I just did 400 steps...took about 26 mins

its the quiet ones that get you.
pumped for this.

Ow.

25:37, 420 steps.

353 steps
15:38

# Greg --- It wasn't the wife that gave me odd looks this morning ( she already thinks I'm nuts ) it was the neighbor coming up my road walking her dog that thought I had been taking over by aliens!

m/160/48
391 steps
17:57

Almost fell over a couple of times. wow.

The first rule of CrossFit: the simpler it appears on the web page, the more agonizing it will be.

The second rule of CrossFit: the simpler it appears on the web page, the more agonizing it will be.

In respect and preparation for this WOD, I shall begin my day with a zone breakfast of 3 blocks of 800 mg motrin. I shall also unwrap my special stash of potty mouth words and have them at the ready. They'll certainly be needed by the end of the first 100m.

400 steps, 43.55. sets of 20.

400 lunges with barbell, 43:55

42yom / 148

as rx'd 14:55 (395 steps) - back knee kissing ground each time. Toward the end back knee was slamming into the ground uncontrollably. This one really burns, my legs were like ball park franks that plump when you cook them.

Post - HSPU Practice and balance work as well as stretching.

Concerning the article on "High School PT". That is what High School Physical Education should be about. I wish it was that way over 25 years ago when I was in High School.

I need a quick show sizing answer. I’m at a hotel in Atlantic city and there is a Nike outlet nearby. I’ve searched the message board and cannot find an answer to my question. I’m usually a size 10.5 in shoes. The Nike free’s 8.0 only seem to come in exact sizes (8, 9,10, 11, etc. ) I tried on both the size 10 and 11 in the store. The 10’s felt really tight, while the 11’s felt about right. My question is this, how sung should they be? The kids they have working in the store are no help. I understand that the shoes take a while to get used to, but should they be a bit uncomfortable to begin with?
I hate to pass on a good deal. They will run me 31 bucks if I can figure out which size to get.

No track, so i measured the distance covered by one lunge as approx 3 ft, 1 yard. My lunge was knee over foot, rear knee kissing the ground. 400m = 440 yards. I will be doing 440 lunges. I think i just cried a little.

If anyone thinks walking lunges seem "too easy", try holding barbells to add resistance... say 25 lbs each hand. That'll make it interesting.

Mr. T. once said "I predict PAIN!!"

Tomorrow is going to hurt.

7:30

lost count of steps

39yo female 152cm 48kg
15:24 405 steps
I too, approached this WOD as a tabata. 20 steps then partitioned. Challenging getting to the computer to post. Had to sit on my bum and scoot down the stairs like a toddler.

32/m/160
as rx'd
427 steps, 21:30 minutes

18:30
485 steps

Couldn't bring myself to do this down the street, so I measured out 100m in the backyard. Amazing how big a 12-foot hill feels when you're doing lunge steps.

37/m/178

21:57 (splits of 10:12 & 11:45)

Worked on maintaining good form throughout. Much harder workout than this looks at first glance.

1 mile run
CFWU x 3
goal = 100 walking lunges each leg (200 total steps)
managed 110 each (took me across the playground where I do the CFWU to the street, however far that is, not timed)

I've never thought walking lunges were easy, especially if they're done right and after a night of "Fight Gone Worse".

6'2" 170 lbs

400 steps
15 minutes

Not sure if my post is going to come out...got eaten by the spam filter. So, here it is again:

13:51 - 366 steps (unless I lost count)

Knees are pretty bruised from touching ground to concrete every step. If it comes up again, I'll try to find some grass. This wod was especially painful after doing Fran yesterday and playing softball and indoor soccer last night.

age 41
bwt 206#
15 min. stat. bike
15 min. c2 rower
3/4 mile run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU- minus squats
WOD: 352 steps @ 25:44.

As I've learned with every Crossfit WOD
" Deceptively Brutal !!"
Bill

1 day behind.
"FRAN"
CFWU x3 pullups dips 5reps
Scaled to 75lbs
6:38:06
If I can get it down to sub 5min then I'll scale the weight up.

Can't wait for this WOD tomorrow. From the look of everyone's posts I'll need someone to help me walk home by the time I'm done.

I'm not ashamed to say 24:00 is how long it took me. My legs felt as though they were forged from iron by the end. Had to stop numerous times, but kept tight form throughout.
**suggestion for future WOD**

add a handful, say 6-8, 50 meter sprints, immediately following this insanity. I did a few and it really felt quite good, not that my legs worked properly.

previous post in filter....

40/male/183

24:00

absolutely drenched in sweat 1/4 of the way thru

Krav Maga sunrise class for a warmup. Then scoot home and out the front door. Did it as Rxd in 30-step sets with pauses to shake out my quads.

362 steps (or maybe 392 - I may have lost track of sets) - 14:54.

First and only WOD I haven't had to scale.

38/f/139

Did my first highly modified Fran this morning, 30lbs, with half-jumping/half-kipping pullups.

9:36

I love walking lunges! Will do this WOD in the driveway tomorrow.

For those who said "easy, THAT'S IT" HAHAHA, i would like to see you in the morning. My legs have never felt like this before. That was probably one of the hardest WOD I've done yet.

Sorry didn't count steps, ttied to just not puke!!

Oops, looks like the spam filter ate my first post.

38/f/139

Did my first highly modified Fran this morning. 30lbs, with half jumping, half kipping pullups.

9:36

Very psyched about today's WOD, love walking lunges. Will do tomorrow morning.

Be happy he didn't ask for 5 lunges, 5 presses with an Oly for 400 meters.

34 yo female, 9 months old daughter

Pretty new to this... Didn't have time for Fran yesterday. Began morning with simplified Fran (45 lb bar, jumping pullups).
10 min rest - then taught heavy intervall indoor cycling class 45 min.
Another 10 minutes rest then walking lunges on treadmill 400 m = 400 steps split in 8 x 50.
~30-40 s rest inbetween. Horrible!!
Time: 13.24. Might have cheated a little by not touching every knee... Will still be painful over the next few days... ouch!

My favorite comments from those who have not yet tried the w/o:

"We do just one? Then we're done?"

"sounds a little... easy?"

"Just straight walking lunges or are they weighted?"

Almost as good as asking do we ever work abs?, or when do we do cardio?

I have the soccer team I work with do lunges, usually 50 meters at a time for a few sets, but I have never made them do 400 meters straight through for time (or done so myself), yet...

m/42/170

13:33
346 steps (I think)

I now have the rear I always wanted.

Ow! Definately Disaster or Disashim as the case may be.

Only made it to about 175m 140+ reps, got dizzy, saw stars and lost count, or something like that. Took me 9:54 just to do that. Quads are screaming and my butt hurts.

We had our first Pukie the clown today in our group. I think my bud got noxious from the burning cross ties on the railroad. Sure is dry down here.

Yummy. This one should be painful. Especially, after I did Fran yesterday.

today's training:
7x3 weighted ring-dips: 5-10-12,5-15-17,7-20 22,5 kg
450 mtr walking lunges, knee kiss ground and back straight every rep. 469 steps in 30:58 min.
walked funny afterwards, squating was realy funny
Liked this one.
have fun, Johan

#85 - get the 11's. I like them snug, but loose enough to slip off without redoing the laces.

I normally wear a thin pair of socks with mine since my feet tend to sweat (just a little). If I didn't wear socks, the stench would be arresting.

Good Luck - Enjoy.

#41 - re logs. I just built an excel spreadsheet with columns for date, WOD name (if any), a column for how done (as rx or mod), one for time, and a very big remarks column, where I add amplifying data. Example:
date WOD done time remarks
16-Aug-07 Murph 25% 25:03:00 1 mile elliptical 8:52, 5x5 dumbbell rows (12.5#)/10 pushups/15 squats, 1 mile elliptical 8:03

bw: 184

As rx'd: 21:29, 404 steps.

#54

Madness?..THIS IS SPARTA!

ha

38/M/190
Feel the burn
Warm up with 25 double umders and 5 min jump rope
WOD walking lunge for 1/4 mile
done in 14:35 and 430 steps

400m walking lunge. 15:50. Now I am having trouble walking normal.

400m walking lunge. 15:50

Does anyone have advice on how to tame advanced hand calluses and blisters? I've been at it with Cross Fit steadily since April, and let them go a little too long. They became large, and I've recently been losing healthy skin to tearing and exposing some tissue. More critically, they have become debilitating making the grip for pull-ups, Olympic lifts and deadlifts difficult and painful. I've recently tried chalk and, now, gloves with no relief. I need more active treatment and strategy. Any input is greatly appreciated! Thank you!

#88 - Go for the 11's, your feet will expand while you are working out/running and you will need the extra room. Most running shoes are sized about 1/2 size off from what you would normally wear anyway. Sounds like a good deal although I am not a Nike fan.

52/M/159/(5'5" (maybe relevant here))

Did this on a treadmill, which I'm guessing made it much easier than in the "real" world. Set it for 2% incline and 1.3 mph, and just ground it out at that pace.

11:55, 435 steps. Every step with a light "kneebrush" on the trailing leg. The treadmill pretty much guarantees that you won't take any breaks.

#120 Kyle:: For calluses, usse an emery board to file 'em down, almost flat. Do this at least every 3rd day.

If they've already torn, search the discussion board . . . much conversation already there about treatment strategies.

#117 Ray R

HAHAHAHA! Loved 300. Wonder if those guys were Crossfitters? They sure were cut!!!

As Rx'd
17:24 with 420 steps (knee "kiss" every time)

88# go for the slightly smaller one. They'll stretch and mold to your foot.

Off to the park for me

50 yo male 190 5'9"

20:10

#85: I agree with John Messano, get the 11's. Your feet will swell slightly when exercising so if the shoes are snug in the store, they are probably too small. As a general rule, any time I've bought cheap shoes and sacrificed a fit where my feet go "aah", i've regretted it. Good shoes are essential; that's why Lee went to Gettysburg! BTW, as long as you're in AC, go to the White Horse or White House Sub Shop. It's White something. your hotel can tell you where. Subs to die for, a local institution. Just thinking about it makes me hungry. Enjoy.

24/f/5'6"/153

19:01, 373 steps

37/m/210
14:50 as rx'd didn't keep track of the steps.

walking home after this my knees where buckling ever step i took it must have looked like i was drunk

no warm-just dove in

12:47 with 365 steps

this wod is no joke

30 muscle-ups (heavily scaled!- used to jumpstretch bands and a climbing harness) 15:40

Tabata Jumprope 16:00

36/215

17:43

90% were good lunges.

15:06
380 steps with no stops

Rep standard:
http://media.crossfit.com/cf-video/CrossFit_WalkingLunges.mov

400 walking lunges in 19:02. This is going to hurt later.

Thank you for any help...

So, with each step we take a lunge, correct? And, how far down do we go? Until our Knee touches the ground? And, how long are the strides supposed to be--natural walking stride or as long as we can reach?

Thank you.

Sinc, --g.

Estimated about 500 steps, lost count after 90 or so. I couldn't control knee well enough to have it *lightly* touch the ground, so I was a little above that. Maybe next time I'll break out the knee pads. Went down and then back up hill. Uphill much easier.

12:35

I made it 250 meters...did squats yesterday along with the DL WOD...looking back on it, bad idea...took me 13 minutes to go that far....brutal, just brutal...cheap crack, indeed.

Estimated about 500 steps, lost count after 90 or so. I couldn't control knee well enough to have it lightly touch the ground, so I was a little above that. Maybe next time I'll break out the knee pads. Went down and then back up hill. Uphill much easier.

12:35

310 steps; 17:00.

Had to skip Sunday's workout so I did it today along with the lunges.

32yoa male/still 230 lbs. after three weeks of Crossfit

3 x CFWU (less pull-ups)

3 rounds of following:
- 21 / 15 / 9 reps of 95 lbs thruster and gravitron assist pull-ups
- 125m track lap of lunges
- 125m track lap of light jog to shake out the lunges

total time: 42 minutes
felt good and I kept the intensity medium-high.

I'm going to San Antonio for three weeks this time next week - first time to Texas for me!

Woohoo, finally back on the official workouts.

No track. My stride's about 3 feet, so did it as 440 lunges. 15:22, knee to grass (bad bruise on one knee, so didn't want to clang down).

Pretty interminable :-)

Milk after workout info for those interested:
http://www.medicalnewstoday.com/articles/79235.php

and chocolate milk:
http://www.medscape.com/viewarticle/524370

Doesn't really compare to a protein drink - but data is starting to show that milk is a powerful after workout drink.

39 yo/174lb

Didn't count steps. 18:05 as RX'd.

Painfully simple, simply painful.

In response to the article about high school PT. I found Crossfit about a year ago and have been hooked ever since. Shortly after I began doing it I incorporated it into my high school PE classes that I teach. It has made such a difference. Most of the kids seem to really enjoy it and ask to do it on a daily basis. It has completely changed my classes for the better. I scan the home page and affiliates pages daily for new workouts that I can have my classes do. I even have a group of about 10 advanced/extra motivated students who join me after school to do the WOD's. I am so happy to have found crossfit. It has dramatically improved my fitness levels, has made me a better teacher and has added to the fitness and enjoyment of exercise for my students.

I'm going to be dead after this and my legs are going to be dead for the next few days

41yo/f/165#
1 day behind
1st Fran-HEART almost bursted!
65#-18rep, 55#-3 reps
6 ugly pullups 15 gravitron pullups with 69#
55#-15 rep
15 gravitron pullups with 69#
55#-9 reps
9 gravitron pullups with 69#
8:33min
You people are amazingly fit to do this non- modified let alone sub 4 min!
Marked my route for tomorrows beautiful lunge workout:)

Time: 14:42

Steps: 332

The hardest part was the 400meter wobbly walk home!

Thanks Coach.

First time doing this one - very humbling - I regret the run considering the WOD

Warmup - Tabata Pushups - 131 - Run 7.34kms - 31:31

400m Lunges as rx'd- 20:21

Judging by times looks like I didn't go as deep as most people did, non the less the stairs down from the track where an adventure to say the least.
21/m/185

10:37
397 steps

42yom,190.

15 min.

Stopped every ten steps or so, am wondering how this could be done w/o stopping!!

First CF work-out!

m/29/165

50 strides
1:58

I went back and forth through the house 2 times. I'm guessing it's 50-60m.

I live in fear of tomorrow.

349 Steps
~20 minutes as rx'd

M/33/5'9/168#/CFT=870

Big ouch!
17:17. Done barefoot on a treadmill, w/ trailing knee to the deck everytime.

My neighbors already think I'm crazy from throwing a duct taped basketball against the side of my house, running sprints like a maniac followed by push-ups in the grass etc .. This will put things over the edge.. Ha!

I won't get to this one for a few days. I'm getting ready for the urbanathlon in NYC on the 29th of Sept. Alternating crossfit wod's w/ distance runs.

I've noticed two things getting ready for this race..

1. I truly miss following the 3 on, 1 off format and doing the WOD the day it comes up.
2. People who run long distance are insane. Even while working on my form, I still feel pain in my knees as I pass the 5 mile mark.

50# vest: walking lunge 50 steps - ouch
plus just wearing it around for an hour

40# vest: 3 rounds: 3 pullups, 6 pushups, 9 squats

40# vest: balance beam, box jump to 12", 16", 20" and 2x3x24" stepup

No weight vest: walk up 4 flights of stairs

my bum hurts good

CFWU(12) x 3

As Rx'd:
12:33 with good form.

Knees were red from the track surface and after the first ~150 I had to pause every 30 or so. Very difficult coming back to work after doing this at lunch, getting in and out of the car was a pain!

First Crossift WOD in 2 months, good choice to start back up.

25yof/171lbs/69"

My PT crazy co-worker joined me and I kept losing count between swear words, but did approximately 300ish lunges in 23:00. Used my garmin GPS and went slightly over at .25 miles (402m). Also had to hold onto the wall when going down the stairs at work.

I do this workout once a month. I find that jogging 800m afterwards, and finishing with sprints really help with getting the "knot" out of my ass.

TJO:
9:37
340 steps (with telemark knee pads)

CSO:
18:36
311 steps

this isn't that easy, its very tedious and any stairs or having to bend over at work after to pick up stuff, pretty much kills you. use to do this for basketball BC training, and like said in post #161 you tend to curse alot

24/f/142

WU: Run 1 mile pushing double stroller w/kids: 8:24min (a little slow today)

400m walking lunges: 18min

After Fran and deadlifts yesterday...this one definately hurt!

My husband, Jason, took one look at todays workout and said, "this shouldn't take too long". Then he paused and said, "I say that about every work out, and then stick my foot in my mouth afterwards."

Great workout!!!

Not happy that I have to miss this one today..studid roller hockey playoffs... this looks extremely painful. I love it

time-16:21
375 steps

If you do them slow and correctly, they really hurt. Still pumped 3.5 hours later.

So uh, 30 seconds huh Sethy-poo? Damn your workout partner must be Superman...I cant even run a quarter mile in 30 seconds let alone do 400m of walking lunges in 30 seconds...Oh well, maybe post a video and we all can see your technique.

44/f/5'4"/125
457 steps 19:31 ouch!

31m/bwt180
rx'd 14:50 370 steps
measured using
http://www.gmap-pedometer.com/
thanks to whoever posted the site last week.
Joel

CFWU x3 (w/o OHS)

391 steps in 18:07 (truth to tell, the knee didn't "kiss" the floor every time but no matter, I'll hurt later...)

Way to go, Mary Ann...you must have legs of steel!!

Started off with a 3 mile jog. That was a mistake. Didn't have a track so I did 400 lunges in about 25min.

CFWU (10) X's 3

Had to use treadmill because I got ran off the high school track by security...will count that towards warm up.

400 lunges using (1st 100)perfect...
(2nd 100)near perfect...
(next 100)pretty darn good...
(next 50) "E" for Effort...
& (last 50) "mommy look at that beached whale crying like a little bitch" form.
Final time= 16:01

Thanks Coach! Now I look like Mr. Heat-Miser when I walk. Tomorrow I expect to look like Jake Gyllenhaal after the 57th take of the opening scene in Brokeback Mountain.

23m/5'8''/155
As Rx'd 11:49
forgot to count steps. second week of crossfit an loving it!

376 steps in 16:27

Not every single one touched the ground, but the vast majority did. This one hurt every bit as much as I thought it was going to.

I remember doing a crossfit workout with 100 lunges over a year ago and it destroyed me - lots of DOMS.

THis time,
15 minutes 10 seconds - 340 lunges.

#88

I would definetely go for the bigger pair. I ran in shoes that were too small for me for years and learned that the hard way. You feet expand when you sweat.

I am an avid nike free guy, I've had three pairs. I haven't heard of the 8.0's however but I live in Canada and we get different stuff then you guys in the states. The higher the number the less impact the "free" will have. I would reccomend for crossfit as low as you can go. I train in the 5.0's and they mimic bare feet the best and there is a difference between them and the 7.0's. When I am going on 5k plus runs I put on the 7.0's but for most wods I wear the 5's as they transfer your energy the most efficiently as they have the least amount of cushioning.

This wod is going to kill.

36/M/64kg

Saving the lunges unfortunately, looks good though! Did:

Back Squats

60kgx5
70kgx5
75kgx4
75kgx4
70kgx5
60kgx5

2-3 mins rest between sets.

uhhhh... i used to do crazy lunge walks. 100m followed by 20 of those split lunges that we did in martial arts. i would repeat that four or five times. then i would bear crawl the length of the football field. that sucked major donkey %$#@.
i skipped out on this one and did:
push ups 20-1/sit ups 1-20 (alternating)
pull ups x30, x20, x10
power snatches 145 for triples for a few sets

This is my first posted WOD. I started burning so badly that I lost count of my steps. Finished in just under 17 minutes with some sloppy form during the last 100m or so. The worst part was the walk up a pretty steep hill to get back to my house! Love the WOD. Simple but highly effective!

5min rope skipping + CFWUx3

WOD as rx'd: 368 steps in 10:59 min

Practiced some handstands afterwards..

not bad, but we'll see how the run goes tomorrow..... 326:25 min

Warmup: 1.5K run + stretching.

WOD in 16:00.
Steps didn´t count, but they´re around 360 (one step a little more than 1m).

NIce excercise, legs are really pumped up after the work out!

- OlliS

#88,
One of my buddies told me that there are two things people never spend enough money on: child care and running shoes.
Invest a little more and get something that fits properly or your legs/back/mostofyou will probably be feeling it later. My thoughts for what it's worth...

Only did 200 yds becuase of ultimate practice/conditioning
156 steps, 6:53 continuous for about the first 50 yds, paused at the top till the last 20 yds

Subbed this wussy workout with:

Ate four live tigers for time

As Rx'ed: 8 min 16 seconds

All you guys lunge walking for time and complaining need to wrestle wild animals and tell me how bad your glutes hurt then.

Badassfit for life!

#88 i'd say get the 11th. I took a number bigger shoes the second time i got nike frees and i'm better.

And the only thing i didn't get on the Spear demo is what happened to the first attacker, was he ko in 2 seconds or it's just he was left alone while taking care of the second attacker?

31m/5'10"/188lbs

run 400m
381 steps 12:23
run 400m

2 months doing crossfit. Awesome workout. I wish I had discovered it sooner. First post.

jon h #6 awesome prediction other than the time. I was looking forward in completing this thing in 6.5 minutes. But when that time came and I saw I was just passing the halfway mark on the track my bottom lip started quivering. Now I can barely walk up stairs. And I live on the 3rd floor of my apartment building with no elevator. Oh the agony!!!

15:07, 330 steps

24/M/190

First CF WOD, so pumped to finally be getting started!

Didn't have a track so I took 450 steps in 17:53.

Wow!!!!! I majorly underestimated it lol. I'm comment #4 btw. That work out killed my legs and I was dying :P great work out.

#129 I hit that place the first night I was here...man that was good.

#177 It's an outlet store so my versions and colors are limited. I was planning on using them during workouts like Fran, Cindy and similar workouts. I'll look around for other versions.
Thanks to all that replied.

14:38, knee kiss of 90% of them.
Rode bike to and from track for warm up.

Wow, I really underestimated it. (I'm comment #4 btw) That work out really killed my legs, I was really dying lol. 400m sounded like nothing but is ALOT for walking lunges, I got shown hahah. It's a great work out.

28/M/220

My first Crossfit workout after being sold the benefits by friends last week. An absolute leg buster after 3 weeks on vacation being lazy.... 18 mins, I lost count of the steps after 200m when my main effort was trying not to collapse.

Really interested in the crossfit workouts, a little confused however, are you supposed to follow the WODs rigidly? As some guys are supplementing / skipping days. I take it you have no idea what the WOD is until it is posted? Do they run on a cycle? Your hel;p will be appreciated!

Age: 35
BW: 184

CFWU 2x15

As Rx'd, 19:10, 360 steps

No rest yesterday an dno WOD for the rest of the week. The new addition arrived yesterday. Kaygan is 8lbs. of beautiful. See you all next week.

did it in 320 steps. it didn't hurt at all.... for the first 15 then it was killer!

that plus the warmup was definately a great workout.

D

Down a slight hill for 200m and then back up for 200m:

JJ: 17:19 243 steps
Taylor: 17:00 260 Steps
Ben: 12:16 352 steps
AL: 15:26 380 steps
Ryan: 14:22 323 steps

As Rx

15.24 mins

#192 Wils

yeah, try to follow the workouts as closely as you can! remember that the crossfit program is geared towards a total body fitness, so they work everything you've got, (even what you didn't know you had) which is why it's set up the way it is. fell free to add an exersize or two for the day but remember that tomorrow is a new day and you have no idea what they will throw at you. i for one am glad i rested yesterday and didn't go running, cause i'd be killin.

even if you have to scale down the weight or take a break, try your best to finish the whole workout, cause if you pusgh yourself (safely) then you will see huge improvements.

i've only been in it for 3 weeks now and my friends and family are already telling me they can see a huge difference, and i feel it and see it myself as well. just keep pluggin, you'll get it.

D
22yrs / 5'10" / 127#

Rest cycle. T'ai chi, back PT. This is a good one to save for an upcoming trip--don't have to worry about what kind of gym the hotel has.

#186

I don't appreciate you sarcasm. Clearly you can't do the workout and now your the "Sub random workout and post it like it matters" guy. Congratualtions. Maybe you should try CrossFit Kids. Besides, I've had a lion in an armbar and it's not easy to hold. I don't think you did it.

40,m,184

10:20
368 lunges

It did hurt . . . does hurt . . . was pretty sure it would given the source.

19 yom 178lbs

Walking Lunge 400 m Back Knee to Ground

18:00 lost track of steps

31/M/160#

14:56; 456 steps

This morning - "only 400m?!?!"

Run to park (700m)
400m/~365 steps - 12:27
Run back to gym (700m)

Now - Insert foot in mouth

As Rx'd

400m in 23:24

Ow.

Well, only second week on crossfit ... and i am in pain ... 21:49 and about 469 steps

1 st time posting,
cfwu x2
367 steps 13:00

M/26/195

375 steps in 23'54

That was hard, had to use arms to push off of legs a little after the halfway point. Then at the end I was really pushing.

20/m/140
Followed WOD from Crossfit navy seals

5 rounds for time of :
30 ohs
run 400 meters
30 star jumps
run 40 meters

Time- 34:29

Bwt: 133

As Rx'd:

9:48

460 steps (i think)

Swung my arms a bit to get out of the lunge to save myself from too much pain tomorrow

40 yof, 5'7", 150lbs

1 mile run 8:48 (treadmill, 1%)
400m walking lunge 16:43, 394 steps (treadmill)
1 mile run 9:00 (treadmill, 1%)

I would almost certainly have taken more strides on ground than on the treadmill, where the front foot is always moving back, but I did OK. This wasn't as bad as I thought. Although my butt's going to be sore tomorrow!

36/m/165

Fran using 30# dumbells 8:41 (PR)
200m walking lunges 195 steps 8:46

24/m/168

did it in just over 20 minutes. Took me 349 lunges. Although now after reading most people's posts, I'm starting to think that maybe I underestimated 400m. The track I was running on was 837 meters, or so the sign said. Really random distance for a track in my opinion, but I'm not an expert. I tried to go exactly halfway, but as it wasnt quite circular, I'm thinking I must have underestimated. Still hurts like nobody's business though.

8:20 as rx'd in back yard grass
bit by wasp on step 280
361 steps

m/33/215

21:54 348 steps...1st time posting here, finally getting serious about this stuff so we'll see how the improvement goes.

CFWUX3

As RX'd 13:05

Did my 400m route that I stepped off on my street. Then, I got to wondering how accurate my normal loop is. I then measured my lunge stride and it was 4' (long legs, full extension). I took 316 strides which = 385 meters. So, I did another 10 lunge steps to make up for it!

brutal
pre crossfit warmup with sotts presses 3x15
post 10 k2e

19minutes including water breaks every 100m
this is one of my weakest areas 425 lunges knee to ground,treadmill 1mph at 2.5% grade

As Rxed
363 lunges
14:20
Can't wait for what tomorrow will bring. Hopefully won't involve walking or anything with the legs. Have a good night.

368 steps
11:58
Worked my way around the track doing sets of 25 then 20's

My first WOD as rx'd. Bring the pain!

16:27
352

I suppose I can't ask for more leg workouts can I coach?

Annie is a beast. Did the vid workout and it took me 15:01. Ten min is insane. Today's WOD 18:49 441 steps. My legs are going to feel this in two days. Can anyone say DOMS.

M 39 175

As RX'd 18:10

OUCH

I was able to get up to my 3rd floor office, but how am I to get down?

27/m/188

375 steps, 16:35

This is totally a Crossfit WOD!! I love these, all the workouts that look easy at first are notorious for being killer; at least for me. After the workout we ran home and then did some awesome parallette training with my new homemade parallettes. The plans that were posted are perfect!
Nolan: 11:42
Chris: 21:57
We both forgot to count. Didn't read the WOD correctly.

375 lunges in 18:42
destroyed my legs worse (or should i say better?) than any legs day i had bodybuilding

I'm excited to post my first rx'd WOD.

16:27
352

1/2 intensity cycle, 200m 5:53, 168 steps.

13:09 261 steps 10 second break halfway through, touched knee to ground every step.

After I did this, I suggested to "The Assassin" that he do this 50 steps at a time and take a 30 second break between rounds of steps.

He got it in 12:09 and 271 steps, so I am thinking this is the way to go.

cfwux1

400 lunges = 15:50

12:08 as rxd - 200m track 2 times around.
Feels good!

10:58 and 396 lunges... that was tough!

post: amrap pull up's= 5

I modified this one just a little, doing 200m lunges, 100m walking, stretches, 100m lunges, 100m walking, 100m lunges, stretches. I finished up by doing some hip loosening exercises with a hurdle. I'll be stretching throughout the day to make sure I will be able to walk normally tomorrow.

400 meters walking lunges? Reminds me of the summer i spend at Bragg waiting for SOPC I to start. I was so smoked i couldn't stand or sit. Thanks for the flash backs.

lost count of steps... just kept thinkin 'keep body moving.....'

rx'd on track: 9:26

followed by tabata sit-ups

23/m/155

Crossfit is genius! My shoulders hurt so bad today that I seriously thought I contracted tetanus. I wanted so badly to work out but coulkd think of nothing that wouldn't strain my shoulders. This is perfect!

400m walking lunges for time:
12:55
~340-360 steps

measured the back yard, converted it to meters and did it up and back in laps. I can say that my general fitness has improved dramatically over the last few weeks as this was not a challenge to my cardiovascular system. That having been said, my legs are thick right now! I got about 40 lunges in before I rested the first time. I'd walk at least 15 lunges before resting through the whole thing and rested never longer than 15 seconds or so (ok maybe 20 once or twice). I finished pretty quickly it looks like. Thank you Coach, for today.

351 steps 11:15
Now I have to get on a ladder and paint. Hope I can get down.

11:05 as rx'd in OPT backyard grass - 364 steps and no wasp sting.

post: amrap push ups in 2min = 57
amrap AbMat situps in 2min = 57
odd isn't it?

400m walking lunges
Time: 15:23
Steps: ~355

Grace, 30 C & J, 65# = 7:40

My legs feel like jello and should feel real good for soccer tomorrow night. Ha ha ha
Erin

M/31/196

WOD: subbed 9# bar overhead lunges for 400m, since that sounded fun.
Now, my left hand is numb.
Walking up stairs is horribly painful, going down is potentially dangerous.
Time and # of steps irrelavant for me.

Tim: +20# weight vest

pre: Burgie, L-pull-ups x5, muscle-up x1, L-dips x5, +20#

400m, 307 steps, kiss ground with back knee, +20#: 14:30

post: Parallette HSPU x1, regular HSPU x3, no vest (+0#)

AAAAAAAAAAAAAAAAAAAAAAAAAAAA
m/38/177/67"

cfwu x 3 subbed squats w/ 45lb bb shoulder press

wod as xr'd

19:50
424 steps
WWWWWWWWWWWWWWWWWWWWWWWWWWWW

nb. Immediately post-lunge, I 'ran' 200m uphill, walked another 400m, 'ran' 200m downhill backwards, and jogged 200m to my house. Then I stretched my hamstrings as much as possible. They're still sore as hell, but this really helped loosen the knots. I left the vest on because that was the quickest way to get home!

I can't recommend this strongly enough. I feel much better now than I did immediately after the lunge-a-thon when my hams were seizing up and threatening to windowshade up into my butt.

"Ross" (Tribute Ross Enamait)

Four rounds for time of:
12 Burpees
24 Pushups
36 Squats
Run 400 Meters

Total Time = 26:23
1= 5:25
2= 6:23
3= 7:10
4= 7:21

30 m 185 5 10
focused on form... 320 steps @ 19:20

2.5k easy pace run, 400m walking lunges: ~18 min. of hell on earth followed by another 2.5 walk/run/shuffle/wobble that took forever!
Great workout. Deceptive.

L did 200 steps, no distance no time.

46 / 178

14:25 and 407 lunges. The fitness director joined me and she completed it in 11:57 and 433 lunges.

I am in complete rag. 11 minutes but now I can't even walk up the stairs in my own house. John has a lot to answer for.

When I first saw this I thought "why so easy?"

Never again will I doubt a WOD.

Ouch.

Bwt: 133

As Rx'd:

9:48 (460 steps, I think)

18 / F / 142

400m lunges (I didn't count steps)
16:24

then went back and did like 25m again as my friend was finishing...then we jogged a lap to loosen up.
WHEW! That was awesome!

M/182#/38 yoa

10:38

m/27/165/5'8

Big bang small name!
my legs thought this was 4,000,000m by the end.
still only had a time of 14:38

m/33/5'9"/175-[118 days since CF Columbus Ohio]

So the only place to do this WOD was in the back of my employers parking lot which is exactly 100 meters wide and is about 200 meters away from my building. So I ran to the location and began the WOD.

18:50 later my legs were rubber

... and I still had to walk back 200 meters.

14:50
450 steps (450 m according to map)
Did 100 at a time then a short rest

27/m/170

1 lap around oval track (402.3 meters), knee tap to ground, non-stop

13:36, 421 strides

The Paseo Club--Valencia, CA

14:41 Didnt count how many, but was 400m. Legs are WoBbLy

F/30/ 116lb.

Warm up- 3 rounds of 15 supermans, situps, 20 pull ups, samson stretches
WOD-as rx'd 24 minutes. 350-400 lunges. Lost track a few times.

I am the only one with such a slow time. I kept good form and didn't quit though...
I really used to think I was in good shape. Before I started crossfit.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WOW! I will never ever say agian that a workout is easy before I do it.

I said yesterday "Man, today is going to be an easy day, Fran will only take max 5 minutes" It took me 4:45 and felt like I was gonna pass out for an hour afterwards.

Today again I was like wow this is gonna be simple. Once agian i proved that I am an idoit. That was killer. My legs are dead.

Wow! I knew not to be fooled by this. First day on CF and I went 92 steps in 4:16:22. I could barely make it one lap on what I had paced off. The walk to the car post gym was interesting as well.

13:50
344 steps

killer leg work out
didn't time it
400 as Rquired

Livestrong!

no track, did 400 lunges, ouch

14:20

18:37, 432 steps. Did first 100m straight through, then had to go to 10 steps, breathe, 10 steps, leg shake, through to finish.

33m/604/216lbs.

You're not alone V, it took me 21:50 for a good 400. I lost count also. Dang, my legs are shaking!

Waited until it was dark and dressed in black...still my wife begged me to do it indoors... Well, did it outdoors anyway (my burning thighs would've made the house catch fire...
420 steps in 7:50

13:01 as rx'ed on a soccer field, 398 steps. Can't believe how long that took me, I estimated the field to be 100m long so I hope I was right. My legs are ruined, anyone have any ideas on how to help with the muscle recovery? Salt bath? Hot/cold therapy?

Post-4 100m 50% sprints with 20 reps of an exercise in between for rest.

25/M/163

Much more difficult that I thought it would be. Legs turned to jell-o about 3/4 of the way! 15:16.

381 lunges (knee to ground every rep)

21 minutes

On a sprained ankle.

I did like 20 step to 40 step splits.

33/F/141/5'3"
Ouch! I did this in my back alley. I have pretty short legs so I did 439 lunges in 33:28.

I have anterior compartment syndrome in my right leg and its pretty inflamed now. My foot was numb by about half way. I probably should have stopped then. Now I have to hobble myself to the physiotherapist and explain myself. She's not going to be too impressed ;)

15:28 as Rx'd. No clue on steps.

Long time lurker, long time WoDer, first time poster.

18 minutes even. 367 steps. 100 straight through, then 50, then I went until failure the rest of the steps.

I tried stairs after and that didn't happen. I did a set of pull ups and couldn't stand when I dropped off the bar.

Good times. Tomorrow is going to be a fun day.

12:52

Ouch!

36M/5'10"/165#

15:54

Didn't measure distance. 400 lunges w/knee to ground.

300m
15:20

15:54

400M Lunge 15:54 333 steps

14.48 406 steps
ouch!!!!

m/18/bwt:155

as rx'd: 10:21

42yom 182lbs

Damn! That was a killer! I did 50 steps then took 20 sec rest and so on...whoever thought it was going to be easy clearly had no idea what they were saying... I just hope that coach is not going to follow that up with Tabata squats!...

400m Walking Lunges: 13:45 and 393 steps

M/36/215

Who knew one lap around the track could totally fry my lower body?

11:59, 293 steps (I have long legs)

Getting to my car was interesting!

46 200

as rxed 10:24 in 393 steps

fell to ground 3 times hurt time
this really hurt and I believe much more pain to come

23'00"
~430 steps 4 laps around N24 main b-ball court

30/m/205
time 12:50
350 steps.

Ran 1/1/5 mile when done.

F/32yo/5'10"/153#
I've lunged a mile a couple of times, best time 48mins (12min split). This was a little more tolerable.
Steps: 299
Time: 9:48(PR)

M/29yo/6'4"/202#
My mile lunge was pretty pathetic, 64mins (16min split). This one really burned b/c of the pace, I liked it though!!
Steps: 291
Time: 11:53(PR)

dang, if it took speal 9:48, then this wod is definitely underestimated. At least I got something to shoot for.

Anybody that can honestly do that in its entirity, you are the man/woman!!! Did more than half and then died.

328 steps, about 19 minutes.

Was so tired I forgot to stop the watch upon finishing.

30yom 185#......12:09 as rx'd

17:59 425 lunges

dont have a track available so:
450 lunges in 31:30

are we supposed to be doing more than the WOD?

I'll admit I underestimated this before I began. I didn't get a full 400m, it was only 1/5 mile. I think that puts me roughly 50m short, not real sure. In any case, 311 lunges-14:53.

M/43/152#
360 lunges in 16:55

Lost track of steps. 16:20 with knee kiss every time. I then hobbled around for ten minutes afterwards while i tried to run a few miles. I'm sure I looked funny and will be sore tomorrow.

as rx'd, 14:40, 390 lunges
knee to grass 95% of time, good torso position. This was definitely not easy, jello legs, and I hesitate to say this, but... not as hard as I expected. We'll see what DOMS has to say in the next two days. Next time I'll do this with overhead stick. Great WOD though.

Didn't have it measured out exactly at 400m but 385 steps in 18:45. Four lengths of a soccer field.

m/60/185
CFWU
WOD scaled to "Pack" 250m
11:28 236 steps

400m lunge as rxd: 18 min

25/m/5'7/190
Wow today sucked. My legs feel like jello. As rx'd 450 steps in 19:50

110 degrees in the shade. Measured out 50 yards in front of my house and went at it, did 450 yards in 18:12, 393 steps (I think) while my 5 year old rode her bike back and forth. My knees are bruised.

15:17
about 390 steps

Forgot to say, ow, that hurt. Excellent WOD!

someone at the gym had an idea to add a vest to it... yuck!
460 steps @ 20:19
10# vest

M/31/195
CFWU x 2
As RX'd at a track here in beautiful CO:
15:25
351 steps

If not for my CF partner, my time would've sufferred, but there's nothing like a little friendly competition to help you push yourself a little bit harder. I could barely walk afterwards, not really looking forward to DOM's

400 lunges indoors. I'm pretty sure my strides are longer than 1meter.

14:41

That really hurt!

400 lunges indoors. I'm pretty sure my strides are longer than 1meter.

14:41

That really hurt.

Ouch, 400 steps, 23 minutes, there was some shaking involved and grace went out the window.

Oh man, I can't wait to hear in 1-2 days about how people's legs are burning.

13:59
360 steps

thought I might have cut it short so I did 10 more steps after I stopped the timer.

400m 367 steps 15:50

13:49, got distracted and didn't count steps. Thought it would be easy............it was not.

12:31, 198 steps.

Weighted? I dont think so right? This will be a good burn. I train a boot camp and we go like 20 ft and that kills ya...

23/m/6'4"/212
I have no idea how many steps, it was alot.
16:55

First Post
Good WOD
380 steps,19:40

24/M/260#

17:51 in either 288 or 388 steps. I'm 6'3" tall so I don't think 288 is out of the question (especially because I was stepping as far as I could).

127/m/24

200m 10:30

...then I roller-bladed home up a decent hill

OK, so I've got to do this tomorrow and all these comments are firing me up! I think I'll put some icy hot on my legs tonight to prep for the DOMS :)

Age=27
BW=185

400 walking lunges non-stop in a big open field.

Legs felt like jelly afterwards:)

I am new to Crossfit so all I can say to this is...Ouch!!! I made it about 150 meters. Can't wait to improve.

Thanks for the workouts coach!

Went to HQ and took Hollis & Danielle's class, partly to avoid this wod, and they assigned it!

14:33

Thanks Hollis and Danielle, it was fun.

250 lunges before form deteriorated..15:38.

damn my short legs!

220 steps

16:39

had to go back to work....so scaled it

Neil(50)

400 walking leg lunges.

19.00

Legs are going to hurt like hell tomorrow.

Have a good one.

Neilfit.

51yom/209
CFWU then 403 lunges in about 35 minutes. I was so happy I finished it that I forgot to look at the time. The first 100 meters took less than 5 minutes while the last 100 meters took about 15 minutes.

5'10, 200ish

First time poster, semi-long-time reader. Been doing the workouts seriously for a month or so now.

400 lunges, about 30 mins give or take (1 1/2 episodes of PTI on the iPod). 10 steps and then rested, was looking to complete the entire set vs going for time. Seems like there are some insanely fit people on here. Hope to work myself up to that.

14:56 - 356

As Rx'd
14:18
399 Steps

C. Rhaly F/51
100M
4:58
101 Steps

As Rx'd
14:18
399 Steps

1 mile bike
ROM's
CFWUx2(Bone)

WOD
DJ- 320 @ :11::37
Bone- 372 @ :12::26

Good thing we brought ZUBAZ (early 80's bodybuilder pants) to the gym w/us. I don't know if our Quad-Zillas would fit in the avg man's shorts after that one.

P.S.- Bone, buy some stretchy pants.

Get some, Go again!

as RXed 36:42 and i'm glad i'm off work tomorrow because i'm going to have trouble walking

Time: 29:09, Strides: around 415, but i was too fried to keep a good count

Man I feel like a rookie...after the first 100m, I had to stop about every ten strides or so. You guys are amazing. Rock on.

26/245/6'6"

Wow! that's all i can say about this one

324 steps/15:48

384 lunges, 16:37, paused for about 10 seconds every 20 lunges. Legs are shaking now. They will be on fire tomorrow.

25:43

no idea on number of steps

22 mins. However, I might have gone 400 yards, not meters, so it would have been even worse. Sweet.

22/m/170

CFWU x 3
I did 359 lunges to cover the 400m in 16:03

I am seriously regretting my 3rd floor apartment (no elevator).
Ouch

400M Walking lunges
14:18
399 Steps

Did 400 lunges which I think works out to about 400m, but not entirely sure. It was 1.25 laps around the boat pond in Central Park. Yes, the tourists were fascinated. No, I did not see Pale Male, the red-tailed hawk. My knees are a bit red now. 17:32. Good thing I did not do that in my gym as I may have grunted and hence my life would be in danger.

(http://www.nypost.com/seven/08252007/news/regionalnews/psycho_spin_out.htm)

This is where Norma and I work out on the weekends, FYI

Tariq

As Rx'd
14:18 (399 Steps)

M 34/168

lost count of steps.
did virtually unbroken, finally something in crossfit i am semi-good at, lol.

13:04

F/51
100M Walking Lunges
4:58 (101 Steps)

12.25, done on a track.

24:12 - 313 lunges. I smell a 10k tomorrow.

M/34/170
did 400 walking lunges in 15 mins.

13:08

~350 lunges. lost count like 5 times.

321 steps
11 mins flat

F/46/114

15:07
400 yards, in the yard.

CFWU plus 1 min jump rope x3 rounds

24:49, 348 (give or take a few) lunges - my goal was to beat 25:00 and I made it, barely! What a great workout!!

M 36/195/6'0"
4 months into crossfit, first time doing walking lunges.

400m by gps in open field -- around 340 steps in 25:48. Started with sets of 10, but broke down into sets of 5 after the halfway point.

We did a variation of the WOD this morning at Petranek Fitness --

400m walking lunges
30 pullups
400m run

Took me 22:48; took the students anywhere between 18 - 44 min.

Pretty sure we frightened the whole neighborhood. :)

44/175

15:50 wearing a 20lb vest.

Done outside in grass for most of it and woods for part of it. Started on my front lawn and went straight back into the woods for 100m, out and back twice. Knee to ground each time done in 378 steps.

m/195/23

13:45

389 steps

27/m/205
forgot to count steps
as rx'd 11:28

25/M/170lbs

Umm, Ouch? That about sums up this workout.

WU = Some muscle ups, KB swings, jump rope, wall ball. Enough of each to work up a good sweat.

I am not too sure on the exact measurements of an outdoor "track" considering the six lanes (that isn't well marked). So I decided to do this in lane 6, start and finish at the same spot. It was probably closer to a "Brand X 400" (which is about a mile long, j/k)

453 Steps = 18:22.

21/M/136

Ran a 1.5 mile fartlek this morning as part of a welcome back PT session. Feels a lot nicer to run in the cool air before the sun rises up.

WOD - 400m lunges in 390 steps at 13:31.31. Wow, my friend and I did an 1/8 mile jog to get our legs loosened up and they felt like jello for the first half. Walking down the stairs from the track felt miserable. Deceivingly evil lunges...

Post - 600m swim to loosen all the joints up and enjoy the sunny weather.

330 steps at 10:03

37 yo/m/170
yahoo!!! 420 steps (was easier to count): 12:37

320 steps 12:37

41/167 - 97 degrees in North Texas

31 consecutive pullups, 2 mile run

19.26 - 400 lunges, back knee to just above ground

Steve
400 lunges, likely more than 400m
15:19
Getting down the stairs afterward was NO fun.

M/25/208#

800m run: 3m 11s

400m lunge walk (one lap on lane 6 of standard track) 18m 12s 348 steps

800m run: 3m 05s

Think I could have pushed more on the lunge

as rx'd

16:43

25/f/129#

breakfast: run 46 minutes = 6.05 miles

met up w/my buddy @ da gym and took her thru her 2nd CrossFit Warm-up. working on gettin her squat down. had her try both assisted and jumping pull-ups. intro'd deadlift posture. practiced shoulder press form.

then: headed to one of the nicest all-weather tracks in our area at a local high school for our lunges.

WOD:
Jennie & me
363+(?)lunges = 21:27

tried to stay with my buddy and not get too far out in front of her. (after i looked back and saw her hands pushing off the lead leg, had to watch her to make sure she kept form as good as possible, hehe) so about half-way thru as her legs were dying i suggested we finish the last half Tabata-style. had her keep count of lunge reps while i watched the clock and cued the intervals. don't quite remember wut she said our count wuz at the end. know i did more reps cuz i kept walking back to where she wuz so we could lunge together.

legs feel ok at the moment, but i'm sure playing tomorrow nite's basketball game will be interesting....

Oh my gosh. I did 600 lunges. Oh my gosh.

24 min flat.

Compared to how many steps everyone else took I think it's safe to say I went past 400 m.

16:08 409 lunges

N: 372, 13:34
J: 324, 10:56

bwt 240 age 32

328 steps time 16:40

i could feel this one half way through and can tell I will feel this one for the next couple of days also.

27/F/133lbs
Attempted 400m lunge.
Died at 300m, 24 minutes

29/M/190lb

15:15 ~290 lunges

did "Barbara" earlier in the day

scaled 50%. Did 200 m, 210 steps, 14:30. First day back after one week off. Feels good.

Theresa 17:35 423 steps
Mark 17:59 455 steps

26/m/170

As rx'd

16:10 - 340 steps

400 lunges

22:45

steve/51/165
As rx'd
10:22 412 lunges

Patty/49
12:35 200 lunges
All done on the grass just off the parking lot of our gym.
Got lots of WTF looks

As rx'd: 16:10.

DJ, good call on the ZOOOOOOBAS! I'll have to try that. Not too sure about the wind resistance. I guess if it worked for M.C. Hammer it could work for me. I always say that.

My knees are a combination of blood and pavement. Coach, that was crazy; and when I say crazy, I mean "like walking down the sidewalk with half a canteloupe on your head muttering 'I'm a hamster; I'm a hamster.' crazy".

THANKS COACH!

17:45 412 strides, done on a grass field next to a measured track at the high school, 4 x100. Knee down on every stride, i can't imagine doing this on any other surface. Needless to say, I'm hobbling about like I have small pieces of glass in my shoes; any volunteers to carry me upstairs after the Met game is over? I'll throw in a 6 pack. thanks, Coach1 BW:178 Y/A:58

Scaled to 150 yards. 130 steps; 11:59.

450 yards

(I know it's really 437, but I had a nice 50 yard measured course across three tennis courts nearby. All went well, except I annoyed some tennis players.)

50 yard splits: (m:ss.ss)
0:58.11 - Oh, this is easy
1:16.98 - maybe not so much
1:37.54 - okay, only a third done and it's already sucking this badly?
1:36.64
1:38.15
1:29.96 - maybe if I push it it will be over sooner
1:33.75 - yeah, sure, that's the ticket
1:47.64 - maybe not
2:03.14 - owwwwww.

Total: 14:01.91

As a bonus, my 4 month old son Owen came along with me and completed 350 yards before he fell asleep in the stroller.

as Rx'd

16:19
369 steps

i may have counted a few extra, but that's a correct ballpark.

How much you wanna bet we do something with squats tomorrow?

ouch :)

16:32 as rx'd

at Haverford Twp H.S track
Tabata Style

Thank you to my lovely timekeeper and sexy cheerleader, Anne Farnum.

as rx'd

14:58 and 400 lunges, full hip ext.

Wow! An amazing amount of posts today.

#194 edevine-
I was wondering just today when you were going to announce the good news, Congrats on the newest addition, it's a nice name.

#227 Angry G & L-
I have been meaning to say this for a couple of days to L and was delinquent, my apologies,
Welcome and Happy Crossfitting!

Kate

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

20:27

302 lunges (74/77/76/75)

220/43

42yo/5'10"/m

Wow... sure sounded a lot easier than actually doing it.... ouch!!

Just under 12 minutes

28/f/150something#

I did this outside. Distance was estimated using the car's odometer.

Distance - 250 m
Steps - 245
Time - ~13:30

I was looking forward to this all day. Never before had the yellow fire hydrant down the street seemed so distant. If CrossFit Leg Day is any indication, I'll be in pain tomorrow. THANKS, COACH!

17:26

my naivete at how difficult this was going to be is betrayed by my decision to run rather than drive the 2 miles from my house to the track. I just finished the most painful and embarrasing 2 mile walk/stumble home in my life - that part of the WOD took 90 minutes.

ive been doing crossfit for 2 months now and i'm hooked, I had to post my first comment though because this workout was ridiculous. keep it coming coach.

L-
407 steps
Time: 16:32
Half way through realized that he should have been wearing different pants and not jeans. Goofy Kid. :) Towards the end depth was lacking.

N-
393 steps (at one point lost count, though) Time: 22:20
Depth became the same issue as for L, although she wore shorts.

K-
WU- yard work 2 hours and 20 walking lunges
444 steps, did 424 meters (different route than the kids, across our backyard and back)
Time:26:44
Halfway through, depth of lunges became an issue and I was losing my balance frequently. My feet and ankles hurt, plus my quads, hammies, interior and exterior hip flexors, uh, also my glutes and...

J-
Had to sit this one out as he has tweaked his back.

Kate

26/M/173#/5'10"

As Rx'd - 325 lunges

14:10

14:12
hope there's no fires tomorrow.
my legs are fried

36/M/5'11"/185# of afro-asiatic wonder

362 glorious steps
18 sublime minutes

1/2 week (thank goodness)

200 meter Walking lunge

184 steps
12:25

400 steps about 20 minutes and my legs felt like they were gonna explode. this was day 1 of crossfit for me!

I'm going to apologize for my comment number 1 up there. What the hell was I thinking... My legs are still shaking 5 hours later.

400 M lunges w/ 20lb vest (underestimated the WOD)
16:42
365 steps around track, each lunge touched knee to ground.

18:51 349 lunges

ouch.

M/45/145
At the track
1 round CFWU
Run 400m WU
1 round CFWU
Run 400m WU
1 round CFWU
Run 400m WU

440 lunges - no stops
13:10
Twice as long as the SWAG earlier. Wanted to try to do it unbroken so I didn't want to blast out of the gate.
Gonna feel this one tomorrow. And the next day.

310 steps or so, kept losing count. Also did more than 400m, it was actually 420 as I was doing across a school playground and did 6 back and forths of 70m each.

17.21

A side note, I live on a second floor apartment, after this workout I had to literally put all my weight on the rail as my legs were too weak to carry me up the stairs.

Killer killer killer workout

9:10

Still pumped 11 hours later. WOW!

let me add I should have done this on grass, knees are pretty raw no

21:08, 395 steps

466 Steps
12:20 up hill half way/then down the other way

19:58
hands on hips, knee lightly touching ground. I wonder what tomorrow will feel like...

M/22 bwt148 cfwux2

+5lb pack
420 steps, 14:40

412 steps

kk kk kk kk kk

43/F/130/5'2"
Kath: 11:55 (452)

This wo was fine. Until the delirium set in.

I'm also going to just enter a bunch of our CF-Atlanta times

MikeG: 9:50 (380)
Travis: 11:12
Tim: 13:16
David: 13:16
Ebon: 17:00 (346)
William: 14:42
Rob: 16:50
Josh: 21:46

Tommy: 9:50 (366)
Eliz: 11:24
Casey: 16:40
Scott: 16:52
Jessi: 16:59
Amy: 17:55 (406)
MikeR: 17:51 (367)
Lauren: 17:56 (402)
David: 20:02 (332)

Jocelyn 14:53 (381)
Russ 22:21 (317)
Jason 12:18 (395)
Brent 13:01 (345)
Jody 12:29
Theo 14:32 (357)
Marty 15:00 (367)
Jenny 15:48
Ruthie 15:20 (450)
John R. 15:25

Tom 10:35 (337)
Terry 16:25 (378)
Dietrick 16:18 (354)

I've been doing the crossfit workouts for about 4 weeks now. Heard about the site at a wrestling clinic. I'm so impressed with the workouts. I'm a high school wrestling coach that is always looking for the most challenging workouts for my wrestlers. I love the simplicity and the mental toughness that these workouts build. Fits perfectly with me and my team.

389 steps in 16:45

#388 Minired
You paid your penance by wearing that 20lb vest - holy smokes.
You STILL had a good time.
Good work.

d - 29m/175

15:45, 431 steps

j - 33f/125

14:22, 505 steps (on tread)

YAAAAAAHHHH! Jesse Woody and David Bell and Primal Fitness on ABC I Caught. Prime time for American Parkour. Huge props guys. Congrats!

D.

33M204
Sonofa......

3 sets of CFWU

drove to track

made 200m in 189 steps

made 225 steps in 14:15

OUCH!!!

finished with 1 1/2 lap airborne shuffle.

As Rx'd 14:41. Legs are WoBbLy. Plenty of room for improvement on that one.

3 lengths of the football field. Goalpost to goalpost. 10:00 High school cross country team was on the track.

33M204
OUCH!
CFWUx3
drove to the track.
made 200m in 189 steps (several stops)
made 225 steps in 14:16
finished with 1 1/2 laps at an airborne shuffle.

back & forth 22x b/w two measured points... 10:25

bw - 195.5
13:38
lost count of steps?

F/26/5'0"/130#

As Rx'ed
19:42
416 steps

I keep waiting for one of the neighbors to call the police thinking that someone is getting brutally murdered next door when I do these workouts...

At the range all day for quals.

400 meters as Rx'ed

320 steps
11:05

lunged 15 meters back and forth in my sideyard 27 lengths. Glutes and Quads are real sore.

bw - 215
22:00

bw - 211
22:50

bw - 195.5
13:38

14:45; 380 steps (appx)

Great w/o
63 year old .. 5' 11" ---205

355 lunges, 17:45 as RX'd....after a 3 mile run ...

33/M/220#/ 6'1"
as rxd 16:20 328 steps
6:20 first 200
10:00 second 200
800m cool down

That was incredible! I can't believe how something so simple is such an amazing workout!

400m in 400 even steps (that's odd)
in 13:48 blindingly difficult minutes!

Did 200m down one side of the street and 200 back, was only heckled once on the way back by a bunch of teenagers who responded with "WTF" and when I stopped to yell CrossFit, they braked and watched... "Cool, why'd you stop?" To breathe was my response as they cheered me to continue and follow me to about 380, then I guess they got bored and sped away... we may have some new followers soon!

as rxed 11:10
post amrap 2 min pushup= 63

28:47 - 387 steps - 400m.
broke down really bad 150-50-25-25-20-20-15 etc etc until 5's required a major internal discussion before continuing.

Well fellow CrossFitters, I've been doing the CF routine for about 14 months now and this is the first time I've done this workout. I haven't missed too many WOD's so I'm pretty sure this particular one hasn't been done in quite sometime. Many WOD's look easy on paper, and you'd think that I'd learn by now - but, no...I didn't. Holy crap did I ever learn tonight! It took me somewhere around 15 minutes and some 400 odd steps...I lost count when I had to focus on not falling over! Needless to say, this WOD was a killer...especially if you did it correctly(knees kissing the ground people)! And I thought people would look at me funny while doing the workout...how about after the workout - I looked like a stumbling, bumbling drunk! Good on ya' CF!

Brian

20:48
Strict form.

definately a weekpoint. Thought for sure I was going to cramp on the uphill quarter mile walk home, but somehow did not collapse although everyone I passed looked at me funny for walking like I had never used my legs before.

23/m/185

23/m/185
388 steps
25:30

Tom
m/45/185
24:31

Chris
m/14/105
22:12

Chris should have been probably 2 minutes faster - he waited for his old man too much out of compassion. Bloody soccer playing kid.

Ouch. I thought I hated running.

t.

43yo/male/167lbs (before this workout, anyway)

Ouch, that hurt. There was no way I could get that done without rest pauses every so often.

As Rx'd: 18:21, 360 steps

I may not be able to stand tomorrow morning. Thanks Crossfit!! :)

55 y.o. 5'10 155lb
18:51 sec
459 steps.
This hurt like hell.

400 m @ 15:32

19:54 - 365 Lunges

Did this at a local park, near the ocean, in the dark at around 8:45. Randomly, two of my neighbors were walking their dogs seperately and stopped to talk to each other in the middle of the park while their dogs played. As I was lunging towards them, their dogs started barking so they both looked in my direction. Soon enough one of them yelled "Brian, is that you?" to which I replied "yeah" lunged a few more times, then said "I'm just being weird."

I like the idea that some people think what we do is a little out there.

35/m/180
Morning WOD
CFWU
5 Rds 30sec FGB Format
35lbs Thrusters
35lbs SDHP
Leg Lifts
Push Ups
Sit Ups
Total 377

Evening
400m Warm Up run
WOD as Rx'd
400m Walking Lunges
390 Steps
13:53 min
400m Cool Down run

30yo/male/215
363 steps
13:44
that sucked
nuff said
here's hoping no 5k run tomorrow

15/M

Lost track of steps

9:06

Legs are JELL-O!!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
12:14

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

9:06

43/m/166

interval training for 10K

440 x 8, 90 sec each, recover 30-90 sec between.

This was actually quite exhausting. Trying to scale back the leg portion of WOD. Any previous experiences out there?

360 steps
15:40
20 minute hill climb on treadmill

So, I started doing crossfit last friday and am still sore from that workout. I read some of the comments last night and was actually sold on this being an easier workout. What a crock. Legs are my biggest strength and this kicked my butt. I couldn't make it to a track so I did it along the lengthy side of a basketball court. 8 times to one end and back is 400 meters by the way, just in case anyone needs a good alternative. However, you will get some funny looks from the basketball players. Especially when the groans kick in.

6:23

200 Walking lunges

24/m/165

my first WOD, it looked easy on paper, but i was getting killed within the first 50m!!! managed to get through all 400 (with frequent breaks). i was doing this on my school's basketball court (we dont have a track) and saw another guy doing the same thing- dont know if he was on the CF program

30 mins.

37 bw190

13:18
379 steps (1 lap around 1/4 mi track)

...can you say jello

That smoked the quads, glutes, and lower back.

Delaney- 14:36, 329 steps.

Lisa - 15:59, 328 steps.

22:15, approx 406 steps at sbcc track--nice place to suffer!. ran 800m to wu. hr avg 128. hr max 152.

11:47

14:07, 374 steps. A killer.

29/M/205

21:47, approx 425 steps on a track. This is my second WOD and was a killer! I too had to take frequent brakes to complete.

25/M/148

9:50 (366 lunges)

Had to keep slapping my legs and shaking them out, which probably confused the hell out of anyone who drove by and saw me.

35/180

15:23; 363 lunges; as rx'd

VVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVV

WOD : 9min 33sec..
Should of done these without pants..
this is my kinda workout...lol... keep um coming

VVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVVV

18:12
417 steps

so after 19 (almost 20) agonizing minutes, and 382 lunges I am questioning my sanity. What did you say? Never mind! anyway, I am a humbled man.

13.06
I decided to do 400 walking lunge steps(C&P Pit)
Each with Knee touch,hands at chest height

WOD: 335 lunges 11:56. Never underestimate the WOD. Solid solid stuff.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:

11:05
420 steps...ish?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

BWT:155
:21::56
I finsh thats what matters. I need alot work in so many areas. Life is good though because I am working on those areas. Brandy

4 mile run

4th lane qtr mile--380 steps 25 mins--brutal

no CFWU

22yom/6'2"/215#

as rx'd

12:21

maybe i could have pushed harder, but looking at the distance to go and how little of a distance one lunge got me was a serious mind f***.

Male 25 yrs 185lbs

400 Meters 10mins 367 steps, and wow my legs are dead. Also my neighbors think im crazy, but it was funny to see what kind of faces they made.

Oh, 400 meters? This is going to be easy!!! Until I got to about lunge # 40, umm, when I took a ten second break, the first of what? 20? Oy. This was pure misery. I mean, at least, with the other WOD's I'm not thinking about quitting about halfway through. What the hell, Coach? Another one of your fiendish ideas?

So, I lost count about halfway through, because I was, uhh, trying to not fall over during each lunge. lol.

Time: 15:44.10 Yikes

13.57, roughly 365 lunges

M/43/233/6'4"

365 lunges and 19:10

Took lots of will power! After I trudged back up several hills from the shady workout area my wife met me with tennis racquets ready to play. It was hilarious. There are tennis muscles that lunges kill off. Unless the ball was hit nearby I had no chance of getting to it.

As rx'd, steps unknown.

165 bwt, 23yo/m
15:58

As RX'd

15:07
405 steps

Tomorrow is going to hurt I think.

50/195

15:26 360 Steps. What a butt kicker!

28 yom 220#
Climbed Long's Peak on saturday
this workout felt about the same
17 min.

Gotta' give serious, serious props to the sub 10:00 crowd here. Wow! I did 400 walking lunges on grass (for lack of a track) in 20:14 and really thought I was moving along pretty good. Obviously need more work. Also, touched my knee a couple of times a bit too hard--ouch!

Anyway, I'm sure the simple act of stepping off the curb tomorrow will be a real treat.

365 steps in 19:10

Tried to play tennis afterward...

That was rich. :-)

Dear Lord, sweet baby Jesus... 8lb 6oz baby infant Jesus... HELP ME!

416 steps, 13:50
as Rx'd

Didn't have a distance, but just wagged 1 lunge per meter and set a goal of halfway (bit new to this). I admittedly did take several "stand and catch my pulse" breaks, but at least I made it through all 200 walking around my house. My dogs think I'm crazy and my butt muscle hurts...

BTW, for really thick calluses (the kind that are so thick that you can't really feel through them), something that works better than any emery board or pumice stone on the market is this: a microplane grater, fairly fine but not their finest; get it at your local gourmet cooking store. I'm not kidding at all. It works particularly well when the callus is fairly dry and tough, taking off lots of material fast; when you get to more tender skin, it stops being as effective, so it's almost self-regulating (be careful of course). My wife walked a marathon and after her blisters faded I got her feet back to smooth in one session... with a small pile of "grated foot" to show for it. Gross--but really effective.

19/M/140

I thought I was doing the "pack" scale for 250m, but trying to do fractions in your head while doing the WOD is not smart.

on one of those indoor tracks:
370m (duhhh)
16:54

now was it 280 steps, or 380? I think 280 because I was trying to go really deep, psoas stretch deep.

This hurt.
479 steps
16:35

32:31 Ouch.

400 meter Walking lunge

Post time and number of steps to comments.

Red letter day for me. This is the 6 month anniversary of my hip resurfacing, so all restrictions on activity came off. I celebrated with this WOD.

400 steps in 15-20 minutes, broken into 20 sets of 20. Done in back yard, so I wasn't sure about distance, but I'm 6'3", so each step should be about a meter. Just very glad could do all the reps.

Ouch... 24/f/150
400 lunges= 17:45

Tried to run after, more like a drunk run. Got home and jumped in the bath to try and limit the pain of this when i wake up tomorrow.

Was not fun trying to walk up the stairs to my apartment!

5'3/30/F/125

2nd Crossfit workout. May not make it out of bed for a third....

359 steps, 17:29
as Rx'd

Also, a bit unrelated but just wanted to ask...

I have been doing crossfit now for about 2 weeks and the tricep on my right arm will not stop twitching- every couple of minutes!!! Husband says it prob a pinched nerve due to the exercise, anyway else experience this?? Feels like that advert for Restless Leg Syndrome on the TV- you know the medication that has a side effect of excessive gambling?!?! But in my arm!!! Good job i'm not going to Vegas :)

Completed as rxd

Carol & Shay 12:56 256 steps
Shawnine & Shay 8:54 no count
Barri 5:42 lost count

5'9/153/m/27

14:45

16:12 400 lunges good form the whole time

This one is just a straight burner!

12:39
340 steps

34 190#
13:34
345 steps

straight leg dead lift
dead lift
calf raises
leg curls
leg extensions

Paced out 110 steps. Did 4 passes in ~21:30. There was no "delay" in my DOMS tonight!

Thanks!

32/m/72"/165

14:46
No track so just did 400 steps

My strides were long and with my legs definitely over a meter. Probably traveled about 450 meters.
Next time will try this at a 400m track.

As rx'd: 13:00 and 399 paces.

Did this after doing "J.T." first. Still playing catch up with old missed workouts. 2-a-days are killing me.

13:34
345 steps
straight leg dead lift
dead lift
leg curls
leg extension
calf raises
24 inch box jumps

1st group workout - ouch. no, seriously, ouch.

26:30 and about 370 or so lunges

200 meters:

13:23

Ouch...

34yom/215

16:15 - 434 lunges

Borrowed a workout from Coach Dan Colsen from CF Rockford....

I call it Dan Colsen Broken Shoulders:

3 rounds:
25 SDHP (supposed to be a 250m row but I had to sub)
20 OHS 95 lbs
15 standing press (no push) 95lbs

18:14.

This workout was a killer. My shoulders are jacked, and my legs are numb. Took a 10 minute walk on the treadmill just to feel somewhat normal.

Great Workout Dan!!!

285#/43yom

as rx'd in 20:40 and 387 steps

Back knee to the grass. This may have been a mistake at 285#'s.

38/192/6'1"

350 lunges in 16 minutes.

Shoulder press: Smith Rack (each 5 reps)

135, 155, 175, 175, 175, 195, 195

25# shoulder flys 3x10
12# rear shoulder flys 3x10

44M/240#

Time = 17:38
Ouch.

My 7th grade daughter, Nicole, was mortified to learn that I planned to do this at the JR High School track. I laughed and told her she was welcome to walk behind me with a sign saying "this is not my Dad". What fun.

This was a killer.. 20:25

32/182/5'9"M
368 lunges 11:58

As Rx'd
27:21- Excited to be able to finish it!
340-350 steps (lost count after 300)
Said to me by the walkers on the track at the park-
"That will take you forever!"
"You're doing a tough one today!"

The best part was after that spending 8 hrs. on my feet at work! Horray for Starbucks.

350 lunges 12:33

I didn't have a measured area, so I went with a "typical" number of lunges.

377 steps 9:25

Didn't count steps 13:34

NICE! Haven't felt that burn since the climb out of the Grand Canyon with a 40# pack!

Wife and ran 400m, then scaled the lunges to a count of 200 total, followed by another 400m run. 21 minutes even

It's gonna hurt climbing the stairs tomorrow at work.

3-2-1-GO

NICE! Haven't felt that burn since the climb out of the Grand Canyon with a 40# pack.

We ran 400m, then scaled the lunges to a count of 200 total, followed by another 400m run. 21 minutes even

It's gonna hurt climbing the stairs tomorrow at work.

3-2-1-GO

16:45, Great workout Coach!

30y/o male, 175lbs
about 400 steps
14:40

45/m/186/5'11"

as req'd strict form

15:00

369

scaled to 160M at 6:59
151 steps. Not quite knee to the ground though as I was in the really rough street and I dont think I could have done it. This was hard enough.

Love this one! Nobody counted steps.

Master Lee- 9:51 (that's what a 6th degree black belt's time looks like, yikes)
Maxim- 10:13
Lana- 11:13 (she said she cheated a little)
Misha- 11:38
Cory- 12:30
Neil- 13:42
Lydia- 15:36

I'm so glad my gym has an escalator in it so I didn't have to walk down the stairs afterwards.

45/m/185/5'11"

as req'd strict form
15:00
369

Age 51/BW 245#
440 lunges (26:04) on the grass @ the local high school practice field, thank god for the grass as there was never a gentle touchdown. This was good, thanks COACH.

320 steps in 19:32

Scott

bw 163 age 38
13:26 Rx'd
barely able to walk,can't wait to see how it feels tomorrow!

31/m/215/6'5"

Did a two mile hilly trail run before workout. Not the best idea for a good WOD time, but now that I can run without pain in my knee I want to train more for a couple 5Ks before the season is over.

WOD as rx'd:

19:14

Was hoping to do it faster than my run...not even close. 12 hours later I am already getting sore.

BW 167 420 steps x 3.5 ft = 1470 ft = 458 meter in just about 20 min

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

Done!
It was brutal

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

Two years ago i started crossfit with my rugby team, and haven't touched it since... tonight i started again, recovering from bronchitis... out of excuses... 19:38 and i couldn't remember how many steps, but i've never felt more out of shape (or more accomplished)

412 or 402 (lost count by 12)

17minutes but really i asked this lady who gave told me the wrong time and i'm estimating its 13-17minutes but since this was my first time imma stick with 17.

OUCH. That's all I've got to say about that.

14 minutes/lost count of the steps.

I am the strength and conditioning team for Joshua Springs Christian School Varsity Football (our Jr High team was the picture for the WOD a few weeks back) and I had the entire team do this WOD with me as our post practice conditioning. I am slowly but surely bringing in Crossfit. Our Jr High coach is a crossfitter and he and I are conspiring against the traditionalists...

37m/185
cfwu x3 minus back extensions (at park)
wod
15:33 (if i remember correctly)
~370ish lunges
did sets of 25 and a few 20s by the end

Well now THAT was fun! Stairs will be interesting over the next 2 days. 19:21. Hot girls were running on the track, causing me to lose count (of my steps, that is).
Afterwards, did 4x25 push-ups, squats (can you believe it)! kb swings w/20 kg and situps. Finished in 15:52. Roasted, toasted but never coasted!

21/m/185
Looks like I didn't go deep enough. Still I had wobbly legs all day long.
10:37 395 steps

I think about 15 minutes. Ran into a friend and chatted for the last 200M and lost count. For a tele skier it was like a short run in mashed potato snow.
Admittedly will need to do some IT band stretching. Come December will need to repeat that for ~6 hours. A nice second rest day.

As rx'd, BAREFOOT!!! 400 exactly (weird): 14:41

I looked at this one and said to myself it sounded easy. Then I remembered all the other WOD's that looked easy on paper.

Thank God for muscle ups tomorrow, my legs'll be sore for a week.

As rx'd, BAREFOOT ! 400 exactly (weird): 14:41

I looked at this one and said to myself it sounded easy. Then I remembered all the other WOD's that looked easy on paper.

Thank God for muscle ups tomorrow, my legs'll be sore for a week.

My first attempt at an actual crossfit exercise..
made it 200 steps, then walked the rest of my mile course (city of Maple Grove gave me a bike trail exactly 1/2 mile from the house to the stoplight) in about 35 minutes. worst walked mile ever, this is gonna hurt for a while.

21/m/185lbs/6'3"

400 steps, 16 min. Yikes! Had to focus hard on balance at the end there, the knees were just begging to buckle...

as discussed with jon h, warm up at the not so local playground, over-head squats, pull-ups, dips there were a set of rings but they were bolted directly to a beam, no rope chain etc and only 4' tall so no experiment with tomorrows muscle ups...
6'4 307 33m, 1/8 mile 300 plus lunges, 2 bloody knees and after having to re-do one some where around 225, perfect form. I hate you 225, I hate you like a dad!

10:42, strange for me it was rather easy one...

I did another 200 in 4:50 and still it was OK

M/40/184

10:20, 368 steps.

This hurt. Still hurts.

28/f/110#

i am on my way to gaining that 10 pounds mr. rippetoe!

13: something (my stopwatch broke towards the end)
lost count of steps!

800m warmup/stretch
15:31
374 steps
soon became bloody knee kisses to asphalt

42-year-old male, 225 lbs, 6'1"

12:55

348 steps

Form suffered as I pressed ahead -- loss of depth, zig-zagging, etc. I expect my legs to be very sore & tight for almost a week. No exaggeration. Walking lunges do that to me.

As RX'd; strict form: 331 steps, 23:40.

390 steps
18:49

Approx 394(lost track) on hotel treadmill. 18:24

27/f/128

300m, 276 steps, 18 min

27m/200#
warmup: pullups, dips, situps, back ext 3x12
i went down & back on the basketball court 6 times in about 22 minutes/274 steps.

M 48 70" 174

400 Meter Walking Lunge

13:21 & 395 steps

323 steps

13:09

29/m/200

12:31 as rx'd. 201 steps each leg.

405 steps on 400m track in 12:15

as rx'ed
12:11

I thought this was going to be an easy day....

16:27, 409 steps

as RX'd 22:20, 413 steps. Ouch.

M/36/215 lbs

modified this workout to practice form with light weight

5x10reps thruster - 45,45,55,65,75
5x10reps squat - 45,45,55,65,75
5x10reps deadlift - 95,95,95,95,100
3x10reps clean - 45,55,65

a day behind

CFWU x3

6 laps around basketball court (.25miles)
broken into sets of 10 after first lap.
21:03:50
480 steps

No timer.
About 360 steps.
Very elegant, brutal workout.

I'm glad i have a long stride. 342 lunges in ~20 min.

25yo/M/6'5"/215#
400 meter walking lunge
13:39
approx. 350 steps

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

am MU 4,4,3,4 , planche pushup work

during day OHS 135 2x10, HSCL 175 6x3, one armed one legged pushups 5x3, L-pullups 5x5, kipping 25

evening 400M lunges time 15.50, 377 steps

12:32
Forgot to count steps.

Mike: Aprox 15 minutes;Aprox 400 steps

38/f/139

My driveway is conveniently 55M long.
17:22

33 YOM, 200#

19:23, 343 Steps

28M/5'6"/165#

I admit. I was a skeptic on this workout until I started.

16:34 w/ 405 lunges

I took my dog out with me to join me on this wod & she kept looking back at me with a look that said "what's taking so long?".

400m walking lunge at 15:15

9:57

27/M/175

Wow, this was probably the most misleading WOD on paper that I have done to date. I thought for sure I would be able to breeze through it but that was certainly not the case.

14:50, 357 steps and it took me 15 minutes to walk 1/4 mile back to my house afterwards!

I've been using Crossfit as an inspiration to help me stick to exercising and have lost 60 pounds since January. I've done versions of WOD's and crossfit style stuff, but this was officially my first WOD, as RX'd.

30/M/5'11"/210#

400m walking lunge

382 steps, 26:30

Looking forward to more...

that was awesome, in a sick way

11.43 (no where close to you Speal)
364 steps

I think that's the leg version of "J.T." with the way it totally annihilates one muscle group, while the rest of the body feels left out

M/44/250#

Former powerlifter, 2nd week in crossfit 353 steps in 26 minutes. This was insane, legs are shot.

CFWU X 3

WOD-
360 steps
16:11

Estimated the 400m but think was pretty close.
362 steps in 19:13

29 yom 6'2" 202#

400 meter walking lunge. 380 lunges (give or take 10, might have lost count)

13:52

CFWUx3
13:30 and 328 steps
on a hot day at the track on MacDill AFB
Saw a guy and his dad(?) doing overhead squats and the CFWU in the gym beforehand. Then I turned around after starting my lunges and they were following me around the track. It was good to have a fellow CFitter out there pushing me after doing these WODs solo for so long.

This was my first complete WOD. I paced out my own 400m and I did 410 lunges in 21:21. Still trying to figure out where I can do muscle ups and dips.

18:05 - probably did about 450 - 500 meters

43 yom 225

Did Tuesday's WOD on Wed.

348 steps, 11:40

37/m/174
386 steps 19:46

M/35/5'8"/164

18:00...lost track of steps. The pain endures.

11:01 about 380 steps. Lost count of steps a couple times. My legs are thrashed today.

Age: 42
BW: 165

CFWUx3 (minus dips due to wrist injury)

As RX'd: 20:02, 200 strides

mountain biking's gonna suck tonight...

36,180,6'2"
16min=420 lunges

Every day I think to myself, I would never devise a workout like this, and every day I'm thrilled by the challenges and the changes I see in myself as a survive each one.

16:23
360 steps

274 strides; 17:37.

21:28
350

My internet was down yesterday so I couldn't get to the WOD so I did something different.
Morning
WarmUp
WOD - 50-40-30-20-10
Double Unders
Situps
Time = 12:43
You know situps kill a fat man so after the first set fo 50 I was toast....so I self assisted most of the reps in every set after the first one.

Afternoon
Rode Mtn bike to Library & then Gym (@5 miles). Played basketball for about an hour and then rode home (@ 3 mils)

Evening
Did some 6 inches to finish off my stomach (inspired by my son's Pee Wee football practice)

Age 35
BW 145#

As rx'd:

11:44

No track. Did 400 lunge steps. 19:03.

Me: 5'10" 190lbs 40yo M

CFWU + HSPU x 3

As Rx'd = 8:40

Honestly, I am did not think that this one was too incredibly tough. If it were 800 meters I probably would have done a puppy version of the WOD. I am normally in the middle of the road when it comes to my times on WOD as Rx'd as compared to other bloggers and I am wondering if I did this one incorrectly.

I USED A TREADMILL AND LIGHTLY TOUCHED MY KNEE ON EACH REP. I DID NOT USE THE SIDES FOR ASSISTANCE.

I AM WONDERING IF THE TREADMILL IS AN UNFAIR TOOL WHEN DOING WALKING LUNGES. DOES ANYONE HAVE INPUT?

I plan on doing this WOD in the near future around a track to see if their is a real difference.

Have Fun, Train Hard,

Billy

38/m/196#

15:35 and 325 steps.

I probably could have done it faster at the expense of form, but I know that isn't the point. Severe wobbling going on at end of sets (tried to go for 10's) and I was sweating up a storm. So easy on paper, so difficult in practice.....

AL

33M / 185# / WOD #164 / CFT 825

400 meter Walking lunge

400 grass-lunges in nearby park

14:25

340 / 14:48

19M / 167# / WOD #7 /CFT: ??

Time: 12:44
# of Lunges: 396

Can barely walk...

touched knee every rep
slow and steady
352 steps
17:02
easy 1 mile run to loosen the legs up

352 steps
17:02
then easy 1 mile run

Local high school track... 5am... rubberized track saves the knees.

that didn't feel very good
19yom bw 165
10:56

8:18
Approx 370 steps, lost count when my dog took the stick I was using as a marker.
Did the set without stopping, next time I will pace it quicker from the start.

I think this is gonna hurt on Thurs...
I thought people were gonna call the cops on the wierdo lunging up and down the sidewalk in front of the church.

27yom bw 150
Approx 380 steps, 10:40

17 min.

350 reps

Fell over after 300m and had to basically crawl home from the park...

250 steps, 13.22

360 steps
15 mins. the track has never seemed sooo looong. I am writing this post a day later and my ass and legs are killing me. Thank goodness it's an upper body day.

Emily and Wendy

16:13
Pretty much in sets of 10 after the first 25.

Emily and Wendy

16:13 Pretty much in sets of 10 after first 25. Wobbly.

20:28/444 steps. Ouch.

Outside @ BVU track

472 steps

13:53

CFWU
14:10
325 steps
46,M,195

42/6'1"/193

402 lunges in 17:33. Anyone who says they did this in less that 300 lunges just plain lost count!

Unlike firedave's set I was more a tabata style; where I pumped 10-15 & took a breath. I realized that slow & steady is the way to go because I had the lead for 3/4's into it & then he blew by me on the home stretch.

Knees to ground every time but was not keeping a big stride consistently which hurt my #'s.

17:47 min
420 steps

I WANT A REMATCH FIREDAVE(LT)(repost)

41/163
as rx'd
18.25
~425 lunges

Getting back to WOD's for a bit..
20:20/ 423
Yes Sue and who's idea was it to wear a vest??
10# vest for me to:)!!

23/152
as rx'd
13:25 - forgot to count the steps :(

Whousa, we are gonna be crippled the next few days...

56/M/189 20:50

46/F/125 20:59

We're ruint

30yr/M/6'/200

800m run w/u
72steps=70m
felt a twinge in hamstring on #72 so I stopped.
3 mile run=19:30 (even 6:40 miles)
800m run w/d

Did this with a 50lb vest! Only because I am really stupid. I was destroyed @ 100meters ready to quit @ 200, dry heaving @ 300 watching the blood roll down my legs @ 400 from my legs giving out and knees banging the ground. it took so long the battery in my watch died.but I finished!!!

Jeff-@ cabin
440 steps untimed unmeasured
Charity @ cabin
525 steps unmeasured around 18 min.

34/M/165 Cincinnati, OH

as RX'd 13:43
That sucked so good.

34M/88kg

305steps, 30min

400m walking lunges

335 steps, about 8 minutes

17:44
350 steps

18:27 as rxd.

No idea how many steps.

336 steps
15:40

WOW.

12:09 @ 316 steps

TTTTTTTTTTTTTTTTTTT

21/m/208

29:45 that was really hard. so much so that i lost count

34/m/235

as rx'd

368 steps, 15:04

I walked gingerly back to my truck when I was finished.

as rx'd

21:00
392 lunges

20 minute interval workout on stairmaster
Overhead Squats: 1x10-95, 2x10-115, 1x10-95
400m lunge workout took 18:45 after everything else. Didn't keep track of steps.

M/43/198

Time - 28:11

As RX'd 22:31

23/M/162

CFWU
then did like 500m walking lunges: 27:47.85'

^______^

27yoM
68kg
5'9"

430m lunge walk

time - 16.30

steps - 453

trailing leg touched the ground every rep as my bloodied knees can testify!

approx 400 reps
23 min

took several breaks

poor form during last 100m

performed 8/30/07

Two days later - quads, glutes in lots of pain. Hard to walk and sit. Three of us went around a track in about 13 1/2 minutes. The last quarter lap I did 20 quick lunges and then 10 slow lunges. Got my heart rate to 165. Not too bad for a 43-year old.

400 Meter walking lunge
302 reps
17:00
then sprinted 300 meters immediately after.

15:24

11:15

22/m/175#/70in

20:18
350ish steps

Did this one with my 12 year old son; not alot of fun, but gota love the burn (I wish I was 12 sometimes)

M/29/218

18:34, 340 steps.

23:21
418 Lunges (Broken with rest stops)

Prediction--Pain!!

New to CF. Started on Aug 20th. I just did this work out this morning! Pain is an understatement.

I did 5 lunges and then 3 Pushups, so on so forth for the full 400 Meters.

410 Strides / 246 Pushups / 34:43

Question for you all! My recovery time is terrible, is there a supplement you'd recommend over others? Currently taking CellMass.

Thanks for the site! I spend too much time on this thing!

Thanks!
Brent

22:55 - ouch!

24:00. then crawled to the airconditioning to recover.

36/M/199

13:56
300 - 330 steps (lost the exact count a couple of times). Regardless, this one was tough and I fully expect to have a full-blown bout of DOMS tomorrow - outstanding workout!

Thanks Coach for making me look forward to doing an exercise I really don't like.

37/m/6'/195

300 m to failure, zero form left

17:06

16:10
around 350 steps, lost count

Did it on a treadmill. Could not touch my knee on all the steps so to punish myself I did the 400 meters with 10lb dbs in each hand. Time 11:50 Steps 356

M/21/161 lbs.
9:57

Did 400 lunges in my apartment. Knee touching the ground each time.

M/26/180

13:05

8x up and down my road
I reckon is between 40 and 50 meters.
So between 320 and 400 meters.
20 mins approx, no stopwatch, used phone clock.

Did previous fridays wod with squats yesterday so legs already tired and rode bike out of saddle for 4 miles prior with 22kg son on back.

Didnt do to well on this one. ROM was poor.

About 380 steps 25 mins. Found out by afternoon that I was catching a cold...

39/m/190

19:34

392 steps

ouch

46/240

21:28
Full ROM, with scraped knees to show for it. Yowza !!!

9/1/07, done on football field to save knees.

18:50

No idea how many steps.

32/m/165

One step per meter, full ROM so 400 total.

12:30

28/m/210
12:55
Didnt count

23/M/180
17:38
399 lunges

41/m/170

18:38 400 walking lunges

about 15 minutes and 400 walking lunges
did this while walking the dog on open, dog-friendly field at a local college and had to intervene in some overly frisky playing, so not exactly a great baseline, but great benefit.

broke into sets of 25, egad was tough.

the field was nice and soft on my knees, not like a track would have been.

16:11 didn't count the steps

two days later and entire thigh and glutes feeling it

M/37/175

Following vacation, making up for a couple missed WODs...

Today:
500 m row and modified CFWU
Fran - 6:34 (last time: about 8:40)
1/2 mile jog on track
400m Walking Lunge on HS Track: 17:57 (421 steps)
1/4 mile survival shuffle on track

This may be the most I've worked my legs in a single session since running track and CC in HS.
The DOMS I can already feel coming will not be pleasant...

as rx'd

19.12

lost count of no. of steps

38/M/195--Syracuse NY

15:53 (381 steps, give or take)

This WOD made me realize I have WAY too many steps in my house.

cfwux3
wow, i thought that was really going to suck. and ya know,,,it sucked much worse than i thought

as rx'd- 418 steps in 25:50

21:00

Need to find a track or something.

Man that burned.

175 meters.

14:44, 362 steps

WOW, Did it over the weekend

M/31 yr old/190lbs

as Rx'd 12:42 - 374 steps.

17:38 mostly sets of 6 and 10

Didn't even time it, 412 steps (added a few- doing it at home). I'd guess 12-15, though.

m 35 bw 155

OH MY FREAKIN GOD

Done at Jersey shore on the sand, so had to improvise. I did 400 lunges, solid form, and called it 400 meters.

14:38.

I only think about this workout every time I try to sit down.... or get up.

jog 5 min WU

as rx'd, 20:45

M/51/155/5'8"
as Rx'd
429 w/knee touching track
23:57

Correction: 22:57

Did this Sunday. Legs still sore, 4 days later.

18:07

364 lunges for 400m

18 minutes something

I was laughing so hard at how my legs had turned into noodles that I forgot to turn off the stopwatch right away

16:41 Hockey earlier in day

400M Walking Lunge.. Looked like a semi-easy workout after a long week.. 1 non-stop lunge, hands on my head to prevent leaning or cheating with a knee kiss. Well its 5 days later and the soreness has finally left my body. I sure didnt see that train wreck coming...

10:56

18:44

374 steps

19:33

28 - Male - 150lbs

420 lunges
13 minutes 35 seconds

17:32 350 steps

M/46/205lbs
19:13

Had to cut it a little short-

316/410 (estimating by measuring stride length)
in 11:29