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