should be a nice workout tomorrow

practice what you suck at. the first 400 is sooo easy. the rest are so hard.

sweet

rest day today, knew that a run day was due! awesome

Greg A needs some more muscles.

Greg, what do you do other than Crossfit?

im already queezy.

I did Greg's 100 burpee pull ups tonight. Mother of God I was hurting. Biggest mental challenge I've had to face so far in my crossfit career.

Yesterday's picture... very nice. Today's workout of the day is a much needed break, nothing too demanding which leads me to this: I have been running into some over issues. 3 on 1 off kicks my ass and leaves me drained after 3-4 rotations. I know diet, rest, stress and are usually to blame, but I go from feeling energetic and great to completely worn out in no time now. My question to those that have done Crossfit for a while is just how often do you work out, what kinds of rest periods are you taking and do you schedule blocks of longer time to simply stay away from the gym and rest? I used to take a month or more off every 4-6 months to rest and refocus before when I just followed a simple weight lifting workout and the results worked. Any suggestions?

I meant over training (See, I can't even make sentences).

...and to comment on the video...what I think is so cool, besides the effort, is the fact that in the background is a guy struggling with Cindy. I am in no way knocking they guy....he is putting out, what I like is in that in this community the one thing we all share...regardless of elite/non-elite levels of performance...is perceived effort. You might be new to CrossFit. Hell, you might be new to fitness, but if you give your 100% effort and have to be 'mopped' of the gym floor by the end of it you have certainly accomplished something that many don't...regardless of score/time/load.
...and now I will accomplish going to bed so I can run some 400s tomorrow.

That dude is an animal!!

I remember when I first got into doing the WODS was when we had the like back to back 10k runs lol. I was shocked as we were doing the same thing so soon but oddly enough since running is my worse weakness I am looking forward to this one plus my body is kind of hammered from extra lifting after the WOD.

Here is the question I have 400 meters is how many miles? I belive I can run it on a trail on post if it's a half mile or is it a .25 of a mile?

RE #12
.25 Mile = 400 M
.5 Mile = 800 M

400 meters is .25 mile (1 mile = 1,609 meters, to be precise).

I would never run if it didn't come up in the WODs.

#8
Scott, try and take a week or two off. Get your diet straight and try and make your sleep patterns as regular as possible. Maximizing recovery is key to health/performance/success.

Also, I don't know if you work out at an affiliate, at home or in a globo-gym, but get a training partner. Having someone to hold you to a solid effort will never hurt.

oh no.. I don't love running.

I'm skipping this and going to Olympic Lifting practice. Maybe I'll run to the gym if I'm in the mood.

I should be practicing running. It's still my weakness.

Greg is the man.. Not too many videos with Brendon lately. What's up with that?

I am looking forward to it.

YES!!! A WOD I CAN ACTUALLY DO AS RX'D IN THE PARK

I am looking forward to this! My run times have been drastically decreasing and i was wondering how my sprint times would look. THis will be fun, im sure of it ;)

Scott, I started CF in July and love it. That being said, last week I noticed I wasn't as focused or pumped for the WOD. I got through them, but was feeling run-down. Last cycle I did the first day and then decided to take two off, plus the rest day.

By the third day, I was geared up and ready to go. I think the 3-1 cycle is great, but you need to listen to your body. Take a few days off here and there if you think you need it. Then, go back at it harder than before.

My $.02

When the video loaded and I saw what the workout was, I thought for sure we were about to see Greg A. do 100 pull ups in a row!

I feel like this video of Greg was just put up so the ladies of crossfit would have something to drool over. I'm disgusted, I thought we had more class. lol

James is Brenda your wife?

Greg, that was awesome. Say hi to the gang for me. Lets get together soon!!

Tony

This reminds me of days of track and field last year. One of our coaches was/and still is training for the Olympic decathlon. We had to do a 200/400/600/800/800/600/400/200 run and jog variation. No rest time. I sometimes still feel the pains from that run.

Im cool with seeing Greg A for the ladies if we can get more pics like the one yesterday.

I seriously think I got 2 new crossfiters just by showing them that pic:)

What is Greg A's murph score? Holy schmole with a pull up time like that it has to be good.

Greg, that was awesome. To do 100 kippers in that time and then remain standing to laugh about it is insane!

Scott, I usually do 2 on, 1 off, 2 on, 2 off, since I usually only get to the gym on weekdays and try to avoid burnout midweek (Wednesdays off). The tough thing is that I fall behind, feel like a slacker and sometimes wind up trying to do more than 1 workout/day. But, I know the feeling. However, if I want to avoid a certain WOD, I know that's the one to do.

For example, I'll probably clean in the morning tomorrow and sprint in the evening. Hopefully, I can still walk on Tuesday.

the WOD....400 meter run. Is it done just the once. Also, how many pulls...100? but doesn't say so on the WOD just on the video attached. Just trying to get into CF so any help would be great. Thanks

I think Greg has some future competition...better keep an eye on the other guy doing squats/pullups next to him.

#11: he's not an animal, hes Manimal.

I feel for the guy next to him though, honestly that looks like me doing that type of workout, and to have the guy next to you rip out a 100 pullups in 3:20 has got to be a major league humbler, but also a very positive goalpost to shoot for.

haha, Manimal. I'll be doing this workout on a treadmill. I've really got to get a wheel!

#30 - David
The WOD is sprint 400M 4 times, with a 2 minute rest between each sprint.

The videos vary. Sometimes they are a demonstration of the WOD posted on the day, mostly they are not.

You are not required to do any pull-ups, just the 4 x 400m sprints. Of course if you really want to do 100 pull-ups as well, no-one will stop you.

This is a perfect opportunity to practice snatches and OHS. Glad the CrossFit Gods had some pity on us after they dealt us the nasty girls.

That settles it, I'm shaving my head and wearing only bathing suits from now on. If they give me any trouble in stores or resturaunts I'll just do 100 pull-ups in under 4 min. Good plan right?

Hey all,

Just got home from another fantastic Crossfit Cert. Once again, another fine job by all at Crossfit HQ. The box at Crossfit Santa Cruz North is excellent!

I can't even begin to tell you how beneficial a Crossfit Cert is for your training. I learn something new EVERY TIME I attend. What never ceases to amaze me is the knowledge of all the people involved. First of all you get to hear Coach lecture about "What is Crossfit?" (Do you have that answer when someone asks you?) I can listen to that man lecture forever. A wealth of intellect and so entertaining! Within five minutes of hearing Coach speak, I have learned something beneficial to my own growth as a trainer/athlete. Thanks Coach!

We have all seen Nicole, Annie, Rob, Brendan, Eva, Tony, Greg, and all the other superstars in the videos, and we are always in awe of their physical prowess. Then you spend time with them at the certs and realize they are so much more than fantastic athletes. Their knowledge of form, function and how explain it to us mere mortals is just truly amazing. They not only live it, they love it! And I can't even begin to tell you what a fun bunch of people they are to hang out with.

I love to attend the certs because I get to network with other trainers (You know, the ones wearing those funky colored shirts!). These people take the time out of their busy lives to try and share a little bit of their experience with everyone attending. Just when you think you knew every little trick to teaching a movement, someone shows up with something new. Fantastic!

And last but not least, the folks that attend as "students." 70 people (more or less) hungry to learn. Nothing better than being surrounded by your kind. I tell ya', that's a lot of Koolaid (disguised as beer?) consumed in a weekend.

I feel fortunate to be part of such a great community.

That's pretty good.

But according to some of the youtube body building fans, these 'fish/monkey/spazing' pull ups are worth little more than laying on the floor. According to them, 16 'real' pull ups (most done with half range of motion) deserve more praise.

Hey, this is my first time posting.I have been doing the wods for about 4 months now and have seen great results. I'm totally addicted and feel that crossfit is by far the best workout routine I have ever done.

I have a question; I occasionally feel some pain in my shoulder (mainly my right) and it kind of feels like it is getting pulled out of place during certain exercises. I especially find trouble with cleans and really today and yesterday with the snatch and the hang power cleans. I think my form is getting better and some of it will work itself out but i'm first of all curious if anyone else experineces this and if so why( any pointers on form etc.) and secondly any ideas on how to strengthen the rotator cuff area. any feedback would be appreciated.

I thought I'd share this: http://www.gmap-pedometer.com/ it is a pedometer application for Google maps. You can find your neighbourhood and calculate 400m if you're doing your run outdoors.

It's pretty powerful I just used it to look up the route from my old place to the school I worked in last year, in Managua, 1.8869km.

You may remember that I too hate running but the tips you gave me have been helping. I'm ordering the Brooks' Beast (shoes for heavy people. Ironic considering how thin I am) and have improved my technique thanks to you guys and gals.

Another run distance calculator that I happen to like more than gmap pedometer is http://www.mapmyrun.com/. Check out both and use one if you like. I actually used it tonight to figure out my run for tomorrow's wod.

Greg A. is one of the X-men. . . I just know it.

Alex #41 I think you're on to something. He's got to be a mutant. Now all he needs is a code name. Any ideas?

Attended my first of cert. this weekend. Just wanted to say thanks for all the excellent instruction. You guys have really got a great program put together and do an awesome job of passing along that info to the rest of us. Thanks again.

By the way the new Santa Cruz North gym is phenomenal!

Thanks for the help all. Hopefully an extra rest day will keep me from burning out. The diet unfortunately is limited to what gets served in the dining facility (in Iraq).

Kick out the jams,brothers and sisters

This WOD needs more cowbell.

The fact that Greg could still stand is unacceptable, clearly he could have put forth more effort. HAHAHAHA, I'm kidding of course... I did 100 pull ups 2 weeks ago, except that was over about a 15 minute period, not 3... something to shoot for.

#6 , Swedishe

He inspires and motivates all of us to CrossFit!

We all have the ability to do so much more than we think we are capable of.

CrossFit and the atheletes we see in these videos are a huge inspiration to me.

They accomplish these feats because of their determination. The body will only do what the mind thinks it can do. That's the beauty of CrossFit. You have to be mentaly strong to be physically strong.

Your body will go where your mind takes it.

If you've seen this before , sorry for the repetition, but I love this quote.

You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds."

-General George Patton

Once again, I'm in awe of Greg. I had a goal a while ago of 50 pullups in 5 minutes. 100 in 3:20? Nice. Great video.

This is my scheduled week off and I get to miss out on all the fun workouts. :(

Ummm, it's actually active rest... ;)

3 rounds, for fun:
5 x 42" box jump
3 x muscle up

I love this combination. Might be good for rounds in 20', with a 36" box to make it a bit safer...

I haven't had access to rings for a while so I was pretty stoked when I pumped out three in a row, and then did it again!

Greg is a machine and 4 highlights from Comment #43 that i found inspiring:

1."You gain nothing by just going up to where your body says you’re tired."

2. "The body will build and grow only to fit the DEMANDS the mind makes upon the lazy body."

3."You must go to the point of exhaustion, then go on. If you always quit when you are merely tired, you will never gain."

4. "We use about ONE-TENTH of the available strength of our bodies and LESS THAN that of our MINDS."

Awesome findings Vince

That was 48****

3:20 = 200 seconds

That's 2 seconds per pull-ups for 100 pull-ups. Phenomenal work rate over a long period of time. This is why the kipping pull-up is so spectacular. Find me another strength-building and power-building exercise with those properties, other than kettlebell swings. I dare you.

LOL @ #36 -- sounds like a good idea, just make sure that they're board shorts and not a speedo!

I think i'm going to work some thrusters or L-shape PU's into this as I really need to work on my abs (and get into the Zone for that matter).

Dining choices in Afghanistan are pretty limited, but I can usually find olives and unsalted nuts (which are a good fat source) and tuna (good protein source)... I can just see a zone diet getting VERY boring for the next couple months. Mercury poisoning, here I come!

Great quote Vince. I also like this one from Patton:

"All men are timid on entering any fight. Whether it is the first or the last fight, all of us are timid. Cowards are those who let their timidity get the better of their manhood."

This is how I feel sometimes before a WOD.

I just figured out what I want for Christmas... my very own Crossfit Girl with the false grip.

#9 Scott

I've been doing the WOD following 3 on and 1 rest day for about a year now. Sometime life gets in the way and I have to skip or modify but other than that I don't take extended periods of rest.

Occasionally only now I've been able to supplement with some extra runs (usually 5ks) on rest days or on technical skills-type workouts (Eg Clean and Jerk, or upper-body only WOD's like JT).

Initially it was tough and my workouts were long but lately my body seems to be capable of doing more. I do seem to be hungrier in the past month though and find I "need" 10 hours of sleep on my days off.

So like #17 Derek says, tune up your diet and ensure you get some good sleep.

Try scaling the WOD's a little so you can stick with the posted one each day.

I find myself very motivated in the anticipation of the next days workout and then checking the site to see how I and everyone did.

I just read your #44 post after I got this far. I contemplated deleting the above but then I thought I'd just leave it in. It's really easy for me in the cosy life I lead to spout off about checking the website whenever and getting in some extra workouts and extra sleep.

The fact that you are in Iraq says a lot. I think it would be extremely tough to keep your energy level up there because you just never know if you have to jump into it at a moments notice.

It's awe inspiring that you and others deployed across the pond are able to actually find it within yourself to workout on top of your job over there.

If I was over there I think I'd need a workout partner to drag me out of bed.

Kudos to you and thanks.

AllisonNYC: this is pure assumption on my part, but I'll wager Brendan's got his hands pretty full right now, getting Crossfit North Santa Cruz up and running.

Here is one formula that I hear many use to avoid burnout/overtraining on the 3 on/1 off schedule:

1) Every 4th week, scale all WOD's to half-volume and/or half intensity.
2) Every 12th week, take a week off.

Or you can just take a day or a few days off when you're feeling burnout coming on.

Also, sleep and nutrition are critical, as others have mentioned.

Oh My Gosh! That gym is a 12 on a scale from 1-10

Hmm.. wonder if they need any new trainers to go along with their new gym .. Call me.. ;)

How do my fellow crossfitters feel about supplements?? ie creatine, high calorie protein (to maintain weight) ect.
24 Male 5'10 was 175 now 162. I love crossfit, I mean I LOVE it, but the pounds are falling off and I am starting to think I'm loosing too much!
Comments are appreciated.
Holla!

Holy crap. That guy was a freakin machine. Holy crap. And his pecs were so big he would need a 30D bra if they didn't hold themselves up. He has bigger boobs than my mom.

Just here to support Brenda regarding yesterday's posts. I was also rather offended by the picture (I didn't know the story behind it), and it did seem to me that most of the posts were more concerned with drooling than with the irony. But if the ladies decided to wear those costumes, I guess it was their choice.

p.s. ask my friends, I am certainly not a prude
p.p.s. i have a darn cute butt, too

30/m/195

WOD as rx 11::25 followed by 50 ring dips

Woah, thanks for the route-finders! Rock on.
Nasty girls yesterday:

Again with the Gold's = no rings! Had to substitute with some machine that rendered my lower body dead weight; didn't activate my core as much.

3 rounds
50 squats
7 machine-lift-M/U thingies
70 lb hang cleans

12:20

I think I might do this one in the pool.

T.M.I. Alex

37/m/198
1/4 mile warm up, WOD in 11:48 and 50 ring dips. Went further than Elvis...

I did this WOD yesterday and it was a killer!

Choose 4 exercises.
I chose.

225lb deadlift
95lb SDHP
30" box jump
"L" pullup

Get a deck of cards. Assign each suit to one of the four exercises.
Shuffle the deck and flip a card. The number is the reps. Jack was 11, Queen was 12, King was 13and the Ace was 14.
This works out to 104 reps of each exercise! It was a KILLER!
I'm going to hit this later this week but do BW exercises and do it for time!

Hope everyone had a great weekend!
~J~
"Train Hard or Stay the F$#@ Home!~

27/m/6'2"/192#

1st day of the Zone diet -- I feel like I have 100% more energy, and I'm carrying around a notebook all the time, hahaha

Did the WOD as Rx'd, but added 5x 135lb. thrusters and 5x L-shaped pullups per rest period, just to keep my abs in the game. 11:32

now having done that, I'm sure we'll have to do a billion thrusters tomorrow!

11:30 as rx'd

Greg you are an animal! I have said that every video I have seen of you, and you make it look so easy to boot! No screaming , yelling or cursing or anything, just pushing through it! You rock bro!
~J~
~Train Hard or Stay the F$#@ Home!~

32/m/6'2"/250#
back to fat and not happy about it. that's what you get for being lazy. treadmills take way to long to speed up.

14:39 as Rx'd

283 lbs, 44 yom

as rx'd

1) 1:44 2) 1:42 3) 2:01 4) 1:49

Runs 1 and 4 into a pretty stiff wind (of course the wind died down on runs 2 and 4).

1:19, 1:17, 1:20, and 1:17

32/M/170
cfwu x3
12:02 on treadmill.

21/m/185

CFWU was "nasty girls" in 19:50

WOD
roughly 10:00 on treadmill

I am now faster than I thought.

Jon 28/m 11:48 1:20, 1:24, 1:30, 1:34

Zack 27/m 12:22 total.

26/M/205

1:23, 1:20, 1:21, 1:23

Subbed 500 m rows, damper level 4.

1:48, 1:45, 1:46, 1:47

Painful.

M / 28y

As rx'd

Time: 12:33

Did it on a treadmill which didn't go fast enough

28 yom, 180 lbs

12:00 as rx'd

Had to do this on a treadmill, and it wouldn't go any faster. I know I can do a lot better outside.

23/f
1.26
1.33
1.32
1.35
Total: 12.08

Thought today's WOD wouldnt make me hurt enough so I just just ran a 10K. I'm Airborne...what did you expext?

35/m/70/185
WOD as rx'd 12:18 on an indoor 100m track. Probably faster on a 400m track or straight line.
Followed by 21-15-9 of 35lb kettlebell swings, pushups then 15-12-8 one-arm overhead presses with 25lb kettlebells to work on weak shoulder. Zone begins tomorrow.

37/m/6'2"/194

Treadmill - 1:55/1:44/1:43/1:33

Who wants some?!

27/m/183#s

12:12

that included a moment of puketastic wet-burp! Overall, I feel pumped!

LOVED the journal this month, Team! REALLY informative. Keep the momentum, baby!

18 / F

Nasty Girls (modified)
3 rounds for time of
50 squats
10 push-ups / 10 dips
Cleans @ 70 lbs
Time: 12:57

400m Runs
1:32
1:28
1:34
1:38
for an overall time of about 12:12
Mentally, that makes up for my crappy PRT run Saturday morning...

WOOHOO!
Thanks to Navy's win over Notre Dame I have no classes today. Definitely a double dose of CrossFit was the way to start the day! :-)

41yo/f/162#
CFWU x2
green iron woody band assit pullups 20x
jump muscle ups 10x
no back ext
run .25mile rest 2 min 4 rounds 13min
treadmill .5 degree incline
1st round 7.4mph/8:06 min mile
2nd 7.6mph/7:53min mile
3rd 7.8mph/7:41min mile
4th 8.0mph/7:30 min mile
OHS 55# 10x, 65# 10x, 75# 5x

Don't know the people behind the Boise gym but whats everyones thoughts on a Golds Gym being an affiliate? Is it legitimate or will they just use Crossfit as a loss leader? How would that affect someone's decision to open a small box there or in any other relatively small town with a big box gym?

M/22/6'1"/185

i HATE this distance.

WU ~2mile jog
1:06, 1:16, 1:14, 1:11

Couldn't jog the way back to my house

I met Pukie's not-so-distant cousin Dry Heave

bw 170

all rounds on treadmill @ 12 mph

1:24 (.27 miles)
1:13 (.25 miles)
1:14 (.25 miles)
1:15 (.25 miles)

Total 11:06,

Still beat my previous time despite the too long first interval.

Greg,

3:21 Not bad but I think I could easily finish that workout in under three hours....oh that was minutes?...uhhh never mind. (nice work man!!!)

Flyguy: Where is the Gold's Gym Affiliate?

M/30/5'10"/195

10:40 as Rx'd

Anyone other CFers at FOB Kalsu? I haven't noticed anyone else getting strange looks in the gym.

29/M/190

1:20/1:15/1:20/1:18

John

#93 - AllisonNYC - Looks like a Gold's Gym in Boise Idaho is the newest affiliate.

I am really bummed. I managed to make it 28sec into my first run and I pulled a muscle in my calf. It was to be only the second time I wore my new Vibram Fivefingers, so was running a little easy, but still didn't matter.

And I was looking forward to this. You sure use different muscles running with the Fivefingers than conventional running shoe.

#9

I'd like to add my 2 cents. I am indeed not an animal, but have been making steady progress for the past 4 months. I struggled with recovery as well. I'm also a former triathlete, so I know all about overtraining. Currently I train 4 days a week, Crossfit only of course. These days get broken up depending on the week, but always 4 days. I also do 4 weeks on, 1 week 50% volume. I think people can easily get caught up in thinking you have to do 3 on, 1 off becuase that is prescribed. I do get to pick 2 workouts a week to not do, but since Crossfit is about randomization I don't see a problem in this. Finally, I'm pretty sure I read somewhere that Brendan works out 4 days a week. Doesn't seem to be hurting him.

Greg, next video when you finish just rip the fleshy exterior off of your titanium enforced bionic body. Those vids are inspiring... Rock on.

That shoud read 3 weeks on, 1 week 50%.

1:32
1:43
1:47
1:55

standard CF WU

20 mins on treadmill

Anyone in Hunterdon County NJ??

37/M/188
as rx'd 14:30 not including the final 2 min. rest.

WU 1000m row.

SueAnne: How do you feel about those Vibram Fivefingers? I was just looking at the website last night. I think I am goin to invest in a pair of them.

I dont think I would substitute them for running shoes though..maybe.

I had a couple of quick questions for those of you who have attended a cert. Is there a hotel nearby where everyone stays? What time do the seminars start? Is it better to come in the night before? Anything else I need to know.

Thanks

mike myer #102,

I love them. The first day I had them I ran some 100m sprints. My usual time was 22 secs and all three sprints were at 19.

They are not too good at walking, at least at the speed I normally walk. I found it took me longer to get to the gym in the morning wearing them, and if it's cold, my feet freeze since you don't wear socks. Minor inconveniences.

I am going to have fun once my calves get use to them.

26/m/5'8/165

had to do it on a treadmill
12:56 as RX'd
I only get shin splints on the treadmill

this morning (afghanistan time)
4 sets of 5
bw C+J
bw snatch
(first time ever attempting either, i think the C+J went well, btu the snatch needs work)
225# front squat
ladder down 135 bp + decline
15,12,10,8,6,4,2

legs are toast, hope we dont have legs tommorrow

33M / 185# / WOD #193 / CFT 825

CFWU

Four rounds for time:
Run 400 meters (ran around the block = 550 meters)
Rest 2 minutes

2:16, 2:32, 2:28, 2:30...just what I needed, thanks Coach.

Chris and I were able to knock this out on the track instead of the treadmill. It's SO much better.
Nolan: 1:08, 1:17, 1:19, 1:21 (the last rest was 2:09 becuase I wasn't paying attention) Total: 11:16
Chris: 1:28, 1:33, 1:134, 1:27 Total: 12:04

FLOSI: When you sign up for a cert you'll get and e-mail with the closest airports and recommended hotels. It will tell you what time it starts and ends. I don't know if they're all the same but the ones I've been to are from 9-5.
I would recomend arriving the day before especially if you're flying. You should get a good night sleep and get settled in. If you decided to go in the morning and something goes wrong you're screwed.

About the Gold's Gym affiliate: I don't really question the business decisions of people like Coach. Seems like he knows what he's doing. Let's hope it attracts and converts all the existing members there to our way of life.
One thing I noticed is that the trainers at that Golds gym aren't Crossfit Certified but have NASM. Maybe the Crossfit trainers bios aren't posted yet..

Eamon, when are you coming over this way? We got a set of rings in last week and have been making fools of ourselves trying to do MU's, haha.

I'm really curious how long it is going to take the bumper weights to get here, but there's a set of 230lbs. in the mail too.

P.S. OW

My shoulders and the top of my back hurt. Guess I should take a day or 2 off from deadlifts and cleans.

I'm going to play with my new Kettlebell.

subbed 500m rows
1:50,1:53,1:52,1:53

23/M/135

11:47

BW 176

Deadlift-399x2,355x5,399x1,333x5 (all w/ a deadstart)
DB Press-3x5

400 m-

1:03,1:14,1:14

Nice work Greg.

I would be curious to see Greg do 100 pullups with the over hand grip and compare the time to the 3:20 on his under hand grip. Just something I thought might be interesting...

Nice thing about Crossfit is that most running is only 400m at a time. My least favorite exercise is to run, but 400m is over so quickly that it makes running less painful.

40y/o M
75" 200#
subbed Oprah and Judge Mathis for WOD
...spent
jk
12:08 as Rx'd (had Jack Russell for last 3 400s on heels, but I burnt him down on the final kick)

M/22/155

1.27,1.34,1.28,1.24-(11.53 Total)

Post-Snatch and OHS practice

#39

I the instability your describing could be caused by a small tear in your labrum the area in your shoulder socket where the bicep tendon connects.

The reason I know is it happened to me. Depending on how serious it is may just need time off. Mine was really bad and if I raised my arm over my head it would almost dislocate and fall down.

I had a surgery to repair mine. Take it easy and talk to you doc. I went around with my problem for almost 2 1/2 years thinking I would just take time off and come back and it wasn’t working.

Finished yesterday's "nasty girls" 46:27 with 21 x pullups/dips for muscle ups. I didn't think it would take that long. Crossfit is definitely getting pushing my envelope. I'm looking forward to the 4 x 400m.

I could not do the prescriebd WOD due to various factors. So I looked at another WOD and performed it and was exhausted at the end, a whopping 13 minute workout, but GRUELING. When I told co-workers I did a 13 minute workout, I get comments like, "Yea right, an effective workout in 13 mins, impossible!!" blah blah blah.. I need some good feedback to assure me I'm doing the right thing with CF!

I did todays WOD about three days ago, so changed it up.. I LOVE sprints!!! (despite the Iraqi dust clogging my throat!)

In 3 months will I notice a diff in body composition, strength, endurance, etc when these workouts typically do not go beyond 20 mins? Cos so far I enjoy CF soo much, it fits my part time ADD personality :-)

37m/180lb
1:23:59
2min
1:20:98
2min
1:21:60
2min
1:21:53

11:28:10
Glad to be back after a week off with a bad back.

all runs at about 1:40, last one at 1:32. pretty fast (for me). Can't be more accurate than that due to treadmill start-up slowness. Total time would be . . . uh . . . about 12:30?

Additionally: about 8 rounds of Cindy in 10 minutes, miscellaneous other stuff.

as RX'd
Jim 48/M/170 134,134,128,120
Gary 50/M/200 138,138,128,132
Criag 51/M/210 205,205,147,137

MAC pavement loop

1:24
1:21
1:22
1:24

2:00 rest between intervals

Ran 6 quarters on the tread mill. Fastest was 1:15. Slowest was 1:30. Next time I'll shoot for a 1:00. Felt good to stride it out.

BW-183
Age=27

8:40 mins

Allison,

Thanks for the tips. Sounds like coming in the night before is the only way to go.

I was actually in your neck of the woods this weekend and wanted to hit Crossfit NYC but didn't have time. I ended up at Equinox and that place was a zoo. Maybe next time.

m/185/6'/21yrs old
9:20 followed by 21-15-9 pull ups pushups dips and sit ups

Bwt: 133

Row 400 1:22
Row 400 1:23
Run 400 1:22
Run 400 1:14

37/m/170

1) 1:21
2) 1:27
3) 1:30
4) 1:27

11:39

CFWU- Minus the pull ups. Did a few after WOD and worked on kipping.
WOD- as rx'd 14 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

32 m 190

1:15/1:16/1:23/1:37

Cracks me up how everyone is all "..hey AllisonNYC, I like what you said about..." and " I wanted to come see you Allison..." and " ...Allison...snatch...lol". It is almost like A-NYC brought out all of the hormone crazed teenie boys out from hiding! You guys crack me up!
~J~
~Train Hard or Stay the F$#@ Home (and think of AllisonNYC)!~

Warm-up: 800m jog

As Rx'd (feels really good to say that once in a while):

1:57
1:58
1:59
1:55

Total time: 13:52

Cool down 400m walk, followed by 800m jog. Really happy with the consistency and that the last lap was the fastest--I didn't hold anything back on that one.

F/58/5'6"/136

1) 2:24
2) 2:16
3) 2:23
4) 2:21
By far my best ever. When I started in Sept. I had 4 minute 400's. I also loved how gasping for breath made me completely forget about pain from Nasty Girls!

24/M/70kg

WU 1/2 mile jog

I peaked at no.2

1:31
1:21
1:38
1:56

WOD - 11:40

I like the ideas here for recovery, with 50% weeks etc. I have been doing CF since March of this year. During the summer, I had a few consecutive days off each month due to travel or whatever, but I haven't really taken any extra days off in the last few months. My times/weights/reps are suddenly getting worse now. I think I will take the hint and take a break for a few days. Maybe I should have started today, I could have avoided the snow and 35mph winds!

Does anyone know if there are any 40/30/30 bars out there without partially hydrogenated oils or High-fructose corn syrup in them? Seems like both Balance and Zone have these ingredients.

12:24

stupid treadmill only goes 12 mph

21/M/163

I was really bummed because I thought my times were really slow. Then I realized my neighborhood sidewalk loop was 570m, not 400.
2:12
2:16
2:15
2:17

Assuming I did the same rate over the entirety of each round, 400m times would have been about:
1:32
1:35
1:34
1:36

For running on sidewalk, I'm happy with those times :-)

Hi everyone! I am new to the Crossfit plan and I have a few questions. 1st for todays WOD..for the rest period am I not walking or doing anything or can I walk through it?? ( I will be running on a treadmill). 2nd I was pretty sore after last Wed, Thur, & Fri WOD's.. so I missed the Nasty Girl from yesterday, should I try to double up today with the 400m WOD?? I actually started last Wed and so far its been a lot of fun. Thanks for your time. Rich

As rx'd

M/38/185

1:02
1:09
1:17
1:21

KEGGER- those are great times for a big man. I'm picturing a defensive end barrelling around the track.

Take a deep breath J roCK

Hey i have a question i hope someone can remember.

someone posted a link to a video of a man named Dave that was giving a squatting seminar it was very informative to me, he went through goblet squats and such. and he talked a lot about the body moving in it's own proper form. the link was posted in the comments back in september or something. can anyone remember it? or a video like it with good teaching info. Thanks everyone. xfit pwnz. :)

15:12 minutes total, including the final rest period. Puts me at 1:48 per 440m.

23m/195

1:13
1:16
1:17
1:16

finally good to be able to post again. Fractured my wrist in a bike wreck. I was out for 12 weeks. It was terrible. I got lazy, and didnt really post at all the entire time. Anyway.

M/160/24

1:15, 1:24, 1:25, 1:25 = 11:29

Not too bad for my first one back.

20m/170

1:10
1:16
1:22
1:20

takes me back to high school track...

1:33, 1:33, 1:32, 1:30
was going to run outside until I stepped outside cold and very windy. So wimped out and did a treadmill.

3 sets one arm deadlifts 90lbs
3 sets Turkish getups 15lbs

outside runs
1:32,1:33,1:47,1:40

29/m/185

11:36

Runs may have been a little short of 400m.

43/m/230
1:20; 1:41; 1:45; 1:52

does anyone else find dips performed on the top of a pull-up bar (like it would be performed at the very end of a muscle up on a pull-up bar) more challenging than regular dips with 2 parallel bars on either side? would this difference change the number of dips subbed for one muscle up if this variation is used?

i hope this makes sense, it didn't seem very easy to explain.

WU - 5 min stationary bike ride
as rx'd - 13:07 (excluding the 2 min rest after the last sprint)

M/30/170

1:15/1:15/1:19/1:11

Total workout took 11:00 on the nose. I ran the 400's on a track. Afterwards I did the performance menu: snatch/clean and jerk/front squat.

David

Question for someone who's been doing crossfit for awhile. I am am of intermediate skill in running and I have been lifting consistently for about 1 year and decided to give crossfit a try. Should I be supplementing these WOD's with running and an abdominal routine? Some days I feel drained after these workouts and after workouts like todays, I don't feel like I did enough.

Question for someone who's been doing crossfit for awhile. I am am of intermediate skill in running and I have been lifting consistently for about 1 year and decided to give crossfit a try. Should I be supplementing these WOD's with running and an abdominal routine? Some days I feel drained after these workouts and after workouts like todays, I don't feel like I did enough.

#140 - Vin

I have Zone Perfect bars. I just looked at the ingredients for all 4 in the variety pack and none have hydrogenated oils; the double chocolate is the only one with corn syrup. I wouldn't say the rest of the ingredients are very "natural" by any means, but it is certainly better than cookies or a chocolate bar.

brent

1:16
1:31
1:41
1:42

krista

1:24
1:39
1:37
1:40

Warm up:

5min rope skipping
3 rounds:
- 15 sec Samson stretch
- 6xsnatch + 6xclean (Olybar + 5Kg)
- 12 situps
- 12 back extensions
- 12 Pull ups
- 12 Pistols
- 12 HSPU's

WOD:

round 1: 1.34
round 2: 1.34
round 3: 1.37
round 4: 1.34

NastyN8
This is the first I've heard mention of supplements on this discussion since I started 2 months ago. I find it very liberating. Let me explain.

In a previous training life as a bodybuilder I spent a lot of time and money on diet and supplements. My goal was to add muscle mass, period. There is so much emphasis on getting bigger and gaining weight/muscle that it tends to take over your life (i.e. if you're not training then you're eating or planning to eat). This is the biggest criticism I have of bodybuilding. Fitness is not synomomous with muscle mass/weight.

If your performance on the WODs increases over time then you are becoming more fit. That is your goal. Whether you are 175# or 162#, it doesn't matter.

Eat enough of the right foods to maintain health and energy levels.

My advise to you is not to use supplements. Supplements will probably improve your performance over the short-term but the results are not sustainable.

Any one else have an opinion?

I read through these comments and I'm surprised by how many people create their own workout instead of doing the WOD.

Sure, subbing for injuries makes sense, but switching out a hard run for a heavy lift is training two different systems/muscle groups and seems to be a willful departure from the "plan" no?

anyway...as rx'd today in 12:30.

Alex

12:09

4 sets 2 min at 7:35 mile
no track used treadmill
h/r 155

35yom/6ft/180

Ah ... a nice, simple race. Starting in track one, me. In track two, pain. In track three, cramps. In track four, nausea. First one to the finish line wins.

1:08, 1:10, 1:19, 1:20

Altogether: 4:57 + 6 = 10:57.

Last time: 11:36 - though I was on a real track this time.

[For next time: I should have done better on round three. Started slow, planning to come in with the big hammer around the stretch - only the big hammer was stuck in the shed. Better start a little faster a suck it up.]

#161

I disagree with the results not being sustainable as a general statement to supp's, but agree with going it naturally, via proper diet.
Having come form the bodybuilding world myself, 7 year steroid verteran and abuser/basement chemist, 2001 IFBB pro card holder, I too have been through the peaks and valley's of supp's/no supp's/sustained/not sustained, 1.5-2.5 grams of protein per pound bodyweight, and the list goes on and on.
I am in the best shape and am more fit than I have ever been, and all I do is eat properly (of course train CF and sleep enough), no supp's.

see what I mean. Go to myspace.com/justintriquet.
No supp's just proper diet. On virtually every affiliate website the have the link to "What should I eat?" Crossfit.com, FAQ will also answer this question for you.
It works.

~J~

~Train Hard or Stay the F$#@ Home!~

Playing catch-up...

"Nasty Girls"
8:09
scaled to 55# (could have tried 65#) and jump-up MU. Followed by...

Today's WOD
1:36/1:28/1:24/1:20
First time doing both of these. Could have started out running faster on the first few rounds - next time.

#158
Thanks. I will check them out.

161 and 166

I like to see fellow converted bodybuilders on here. I think for the Crossfit athlete just a strong multi and some joint supps are the only way to go.

I use Universal Animal Pak and Flex packs of all the supps I have ever tired these I would have say they are truly effective.

1:10
1:09
1:11
1:11

By round 3 your legs feel like sandbags. And round 4 well lets just say you get through it knowing its your last one. Not a bad sprint workout. Definitly exhausted the legs! I wonder whats going to be the icing on the cake for day 3?? Any thoughts?

#51 All very very good points.

20/M/165#

As rx'd
11:00 even (without final rest period)

Averaged 1:15 per lap. Felt very good about it considering how long it's been since I've ran sprints. Also felt good to get on a decent running track again.

i just got back from a 4 day trip to long island and boston and i am beat... no workout for me. however, the long bus rides afforded me plenty of time with "Lone Survivor" -- Marcus Luttrell's book recanting the story of his ill-fated SEAL mission with Lt. Michael Murphy. if you all have not picked this book up PLEASE do.

as always, i am amazed and humbled by our armed forces, especial our special forces. God bless you. i wish i could find the words to express my gratitude.

looking forward to tomorrow and getting after it again,
ck

#143 rich s

rest between runs however gives you the best rest. i walk slowly usually halfway around the track or so. as far as doubling up on the workouts, here i would since nasty girls and running don't hit the same muscles the same way. but if you don't it's no big deal. there's always something coming tomorrow that will pound you.

#16, Jason:

Yeah, and you promised you'd run the next 10K with me. It's so much more real off the treadmill. Got track????

Susie

1st run since my 45.8 mile run a few weeks ago!

1:39
1:42
1:39
1:19

Felt Great!!!
Crossfit Newport Beach

13:05
minus the rest after the fourth run.

I determined since running is far from my strong point, my running spot is not quite 400m as I previously thought. After the first one, I decided I would do 6 with 1 minute breaks. I figure it was probably somewhere between 250 and 300m

43:44
45:25
43:53
47:75
48:78
49:38

NastyN8 and Charles..

Re: Supplements

While I understand your point on mass, charles, and agree whole heartedly, I do not see a harm in using supplements to SUPPLEMENT your diet. Thats what they are there for. Often times in the mornings I dont have the time or patience to prepare a meal with adequate protein, and some protein powder in my oatmeal simplifies things. This is a good and proper use of a supplement in my opinion.

As for living off supplements -- you always get much more of a benefit from consuming REAL food. Supplements can help complete a good diet, but should not be considered a good diet on their own. Living off of protein bars is not ok, but using them once in a while to bridge the gap between meals of real food is fine.

As for creatine, there are many mixed reviews on that in general, in all fitness circles. In the crossfit circle, creatine is generally shunned because it not only "artificially" builds mass by filling your myocytes with water, but it also will dramatically improve performance on short duration bouts as well as improve (though less significantly) on longer duration metabolic conditioning and running workouts. It is myu personal belief that some creatine, used in moderation, is ok. Usually I would recommend creatine as part of a R&R regimen, maybe after several weeks or days of training where the extra creatine from the supplements in your myocytes would actually bring you back to your normal levels. In general though, I would avoid consisten use of creatine if you want to be the best you can be. Creatine just gives your muscles more ATP (energy) in the period of time of 10-15 seconds of maximal force production.

In short, if you want your times and loads to be the best of YOUR performance, I would avoid creatine (or any other performance enhancers). However, protein supplements can be used to complete your diet (that is, just protein powders)

ANy other counter opinions?

bklyn_chris

J roCK-

Amen on the eat properly and train hard. I've never done steriods but I have fallen into the trap of supplements, carb counting, protein weighing... and what I have discovered is if I eat right and train hard I become faster, more powerful better endurance and I enjoy fitness to its max.

I like hearing people like you give their perspective after having done steriods.

As Rx'd
1:03,1:04,1:05,1:09
It really hurt for about half an hour afterwards.

Age 36
BW 187

CFWU 2x15

5x5 front squats from last week done today

11:15 vs 11:46 last time

12:26 toatal time

1:23
1:35
1:45
1:41

37/m/165

Total 6:18
1:23PR/1:38/1:38/2:39

fs: heavy single 120#
sn: 70%x1 75#, 75%x1 80#, 80%x1x4 85#
rack jerks: med single 95#
fs: heavy single 120#

I'm going out in front of my house to do some lunges and kettlebell stuff. My legs and booty are the only parts of my body that don't hurt. I'm going to fix that!

I'm going to laugh when I see my neighbors spying on my out their windows. hahah. They always do that.

pre-tall snatch practise up to 75#, 3 repsx7sets
wod-mod'f 4x400m row 2mins. rest
1:14.2/1:15.2/1:19.2/1:20.0
post-hspu amrapX4-13,12,12,6=42

26 yom 6'2" 155

Subbed for 500m row.

1:50
1:49
1:57
2:01

This workout killed my legs....I have some improvement to do on this one.

cfwux2

12:37 (prev 12:45) on treadmill 1% incline with following speeds

15.5,16,16.5,17 kmh (prev 15,15.5,16,16.5)

pre: tall snatch practice - 40lbs, 3 reps 7 sets
wod modified - 4 x 100 dbl unders, 2 min rest btw
2:56/3:15/2:42/2:35
post: amrap hspu - 2 min rest btw. 14,11,8,8=41
cold and icy here in Calgary so running was out and I certainly didn't want to do treadmill runs.

as rx'd at high school track; had to dodge PE students on last two runs. BW 127, first WOD back from having wisdom teeth out last thursday...

11:58 PR by 5 sec.
1:26/1:29/1:30/1:31

22m/5'11/167

13:15 used a pretty unscientific method for measuring the distance, figured that the power poles were set about 50m apart so measured from them.

The cert. this last weekend must have taken a lot more out of me then I thought. My times were way off my normal.

1:19/1:20/1:18/1:21

178#/M/35

61/m/177/6'

CFWU x 3
MU practice 3 sets from kneeling position
C2 row 1k
HSPU practice 3 sets partial ROM

WOD: 4 rds 400m 2min rest between 12:23

Post 5 sets BP

I need to get the MU's and HSPU's down, I am tired of subbing them in the WOD's!

50/195

500 meter rows, 1:46-1:44-1:43-1:47.

29/m/235

1:13
1:20
1:27
1:28

total 11:28

WU:
Row (damper@5) 2000m 7:37
9 L-sit pull-ups
10 weighted dips (50lbs)

WOD: 1:21/1:24/1:21/1:21 (Treadmill)

CD:
10 L-sit chin-ups
10 weighted dips (50lbs)
Row (damper@5) 1000m 3:50

I am happy to finally get to be one of the ones to say this: Thank you to Coach and Lauren, all the trainers and the CFNC crew for hosting a truly awesome cert. Having been following CrossFit for about 2.5 year now, I was starting to wonder if CrossFit was getting too big, but this weekend answered that. No, it is only getting better. Thanks to all in this community that make it happen.

Ryan

ps-Raz, I had to take the day off today. You are hardcore.

32/m/215/6'5"

Played paintball for about 4 hours yesterday and that involved a lot of sprints so I skipped todays workout and did yesterdays.

20:35 subbed 21 pullups and dips per set for the 7 muscle ups.

40m/157
1:50
1:50
1:55
1:45
total: 13:25

1.45 in 14:00 on a treadmill...
8.5/8.6/8.7/9.0 speed

Walked at 3.5 speed during the rest periods

41 yo M

sub’d 500M rowing: 1:46/1:48/1:48/1:50
Rest 2 minutes between
Post time to comments. 13:14 total

30m/176

66sec
76sec
80sec
84sec

Slower due to my short stint with MEBB (and a ton of eating), back to pure WODs and lower calories so these will improve back to my sub-60 sec splits. Got a lot of comments on my Vibram FiveFingers at the track. =)

Greg is awesome, and I know why! He's got to be an android!
From Wikipedia: "An android is a robot designed to resemble a human, usually both in appearance and behavior." See????

WOD: 10:41. Smoked. And I love it.

4x 400m

1:26, 1:33, 1:31, 1:35
2:00 rest between

#144 RTC Thanks for the recognition but I think the image you might want is more rhino or water buffalo running the track.

First time cross fitting since last March due to job issues.

CFWU X 2
A very slow time of 18:18.

That felt like high school track practice - complete with the girl running over and asking if I was alright at the end.

1:30
1:30
1:30
1:32

Mike Donnelly

34/m/205/6'0

..been doing crossfit for only a month now and am hooked....missed workout yesterday and doubled up todays with yesterdays...whoa, will feel this one tomorrow...did a scaled down version of 'nasty girls'...awesome pic ! What an inspiration..heres the results..

nasty girls 22:50 mins
4X400 2:25,2:20,2:00,1:50 w 2:00 rest between

32/F/125

First time with this workout -

As rx'd: (on treadmill)

12:51

Definitely doing this at the track next time and going faster.

Oh, you nasty girls -- my upper body is very sore today!

29/M/175

1:23
1:28
1:35
1:23
I went barefoot on the last round because my right leg was dragging. I've got ridiculously flat feet and inserts only do so much. In fact, like today, they sometimes cramp up my calf. I've got to get a set of those five fingers.

ON REST: Earlier today there was some commentary about rest, when to back off, whether to follow the 3/1 cycle or something else, etc. As an ex-triathlete, I consider myself somewhat of an expert at self-marination; having said that, I believe that once one gets their CF "sea legs" you should strive to stay on the 3/1 cycle even if you feel tired, sore, or are generally in a crappy mood. By giving oneself the liberty to take a day off for unspecified reasons of fatigue, you're on the slippery slope and pretty soon a day here and there becomes two days and so forth. The posted quote from Patton says it all; there'll be days when you feel fried and Fran is the last thing you feel like doing. Do it anyway; that's when you learn the most about yourself and what you're capable of. Coach and Lauren didn't arbitrarily decide on a 3/1 cycle; it's designed to produce maximum results. As important as it is to not skip a WOD, it's equally important to rest on rest days. You may feel great, but you'll pay down the line. I sure have. I also subscribe to the 12th week rest stratagem. I don't keep close track, but after 10 weeks or so I begin to feel pretty worn out and lo and behold, I'm due for a 12th week shortly. Obviously, if your knee is the size of a pumpkin or you can't get out of bed you can't workout, but short of that, I believe you should never start excusing yourself from a WOD if you want to achieve the results that CF offers to you.

As Rx'd
10:47
65, 71, 75, 76 (4:47 mile - Holy S#!7!!!)

One of my partners decided to go out like a cannon on the first one and my competitiveness got the best of me. I wanted to start with 75 and do cut downs from there, but oh well. This was still a killer workout, I don't see how anyone can do more of anything after this, I literally couldn't walk for at least 5 minutes afterwards.

- Alex

1:18 / 1:26 / 1:32 / 1:34 = 5:50 total.

21/m

1:30
1:29
1:18
1:18

First two were a little long, about 430 m.
Last two as rx'd.

500 rows: 1:49, 1:49, 1:49, 1:52. Very frustrated at my lack of meaningful progress at rowing; add it to the list with getting a MU, better hspu's, snatch form, and on and on...

1:54
1:56
1:54
1:53

Running is not my strong point, But I did it!

www.jensgym.blogspot.com

As Rx'd
10:47
65, 71, 75, 76 (4:47 mile, Holy $#!7!)

One of the guys that I ran with today went out like a cannon and my competitiveness got the best of me, I was able to hold back and NOT sprint the last 150m, but it still really took it's toll. I don't know how you guys can do more after this workout, I literally couldn't even walk for 5 minutes after I was finished!

#128 Steve L. - what is that time for? That can't be for the whole workout, is that from Nasty Girls or is it the cumulative time from just the 400s?
- Alex

39/M/205/73"

Treadmill:
8 mph
2 min
8 mph
2 min
8.7 mph
2 min
8.9 mph
2 min.

14:53, including last 2 min. rest
(Next time: 2 x 8.5 mph / 2 x 9.0 mph)

13:35 (final 2min rest included)

97, 85, 80, 73--if those numbers work out. I know the final time and tried to work back from markers I remembered. Sounds about right, course may have been a little long and turning around cost me a second or 2 each time.

Finished with 3x8 ring dips and ring pull-ups. I think I'm ready for my first ring muscle up!

31/M/163

As rx'd:

1:06.3
1:11.0
1:15.8
1:16.5

2 min rest between. Yet to do Nasty Girls, as yesterday was my day off. Can't wait for them, though.

#46 Fat Slice
Ha.... I use this snl reference all the time and no one every nows what I'm talking about... It figures that there would be a crossfitter using it.....ha.

How do you guys sprint on treadmills!?!

As fragged:

1:14
1:18
1:21
1:22

Nine of my MMA a buddies showed up for my Sunday Crossfit style workout, or as they call Russell's workout of death! Two of them met pukie! We got a chance to use my new Oly set (love it) and new Dynomax balls (lov'um). I also have an extra set of rings now so we all don't get hung up at the ring station... Can't wait for my GHM to get here!

juggle on People

Mark
1:31
1:30
1:30
1:29

26/F/150

Ran on track at gym .26 miles

1:49
2:00
2:00
1:49- left it all on the track for the last one.

This is one of those workouts that seems harmless, but is a great opportunity to push yourself. I have always loved running and I love how CF has gotten me a LOT faster.

On a similar note. I'm a freelance musician and in pushing myself physically since I started CF in May it's really transferred over to my musical career. I'm pushing myself to become a better musician in new ways, and as I do so I'm getting more and more opportunities to play. The CrossFit mentality has made me a stronger and more confident musician.

CrossFit your life.

1:08
1:08
1:19
1:23

26m/185#

1:08
1:12
1:18
1:21

Age 35
BW 148#

1:19
1:22
1:23
1:22

11:53 on a treadmill. I hate waiting so long for the belt to get up to speed.

42yom 185lbs
Played Hockey this morning, so opted for OHS practice.

OHS Practice: 65lbs x 15reps,85lbs x 15,95lbs x 4 sets(6-13-10-10).

Box Jumps(36") x 4 sets of 15reps.
Reg Bar Dips x 4 Sets (20-18-16-16).
Bench Dips x 1 sets(45lbs on lap x 20reps).
3 sets(90lbs on lap x 15reps).

Holy crap. While preparing to do Nasty Girls today, my friend got his first MU and then did 5 more after that! I still can't get one =(

191#

as rx'd
1:24:96
1:21:10
1:20:90
1:17:12
Total= 5:14:08

41 y/o mom of 5
12:54 (not incl. final 2 min. rest); done mid-day

Caliper body fat check prior run: 24% Yikes!
Time to try the Zone.

m/23/193

1:08/1:12/1:24/1:24

11:04. I wanted to get sub-5...so close! Now I know what it feels like to have your legs fail while running!

18/M

as rx'd
1:20
1:22
1:30
1:32
Total= 5:44

29M/5'6"/165#

1:34
1:34
1:34
1:34

10MPh was fastest treadmill would go & had to wait for it to warm up each time.

Felt surprisingly good & probably could've gone another round of four 400's. Maybe I'll try this one to see how many round I can get before I run out of gas.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Jog 750M, stretch.

Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M
Rest 2 minutes
Run 400M

Time: 11:45
Compared to 070319: 18:56 with previous 400M route that was actually 750M
Foam roll after

31/m/150#

1:17
1:17
1:19
1:24

5:17 run total

11:17 overall (run + rest)

24m/155
1:19/ 1:16/ 1:19/ 1:16 5:10 + 6 min rest

11:10

Oh yeah... immediately followed up today's wod w/ yesterday's nasty girls.

17:47 (scaled to 115# HPC's & sub'd 3/3 pull's & dips for MU's)

Not sure if "nasty" is the correct word. I can think of several others, but it wouldn't be prudent to post them here.

1:17
1:17
1:26
1:26
11:30 total.

1:29
1:27
1:25
1:23

done on treadmill, should have done on track

TOTAL - 5:44

WU: CFWUx3

WOD: 13:35 as RXd - ran with the dog in the neighborhood, she starts out fast then fades :)

23/m/190lb
100 pull as:rx
time:6:18

as rxd
41 yo 175 lbs
400 - 1:26
400 - 1:28
400 - 1:26
400 - 1:28

26/m/6'3"/170#

1:13
1:19
1:19
1:22
TOTAL - 11:13

1:17,1:26,1:27,1:24 outside up OPT's snowy driveway in probably sub-zero temperatures.

400m runs smoke me so bad, and I probably could have warmed-up better but I was jacked up and wanted to get it done. For some reason I missed these last March so I can't compare and contrast!

Pre-Burgener's WU with bar, 64 and 88lbs.
Post-Back Squat 3RM practice 220,240,260

F/36/135

1:18
1:21
1:26
1:26

5:31 run total
11:31 Total time

12:09, was sick all last week

1:22
1:26
1:33
1:34

22/m/170#/70"

1 - 1:05
2 - 1:03
3 - 1:05
4 - 1:11
Total Time Running - 4:24
Total Time - 10:24

Had to do some math to calculate the diameter of the circle in my local park... It turned out to be .257 Miles, close enough to 400m!

I did these a lot faster than I thought i would but I was totally gassed after each round. Did my 2 minutes of rest laying down which helped a ton. The first three rounds each felt like I was starting fresh but the fourth round i was pretty fatigues (you can tell by the 7 extra seconds i needed)

bklyn_chris

21/m/155

1:16
1:27
1:35
1:37

Total: 11:55

36M/5'10"/171.0#

As Rx: 12:19

6:19 running + 6:00 rest.

Times: 1:36-1:37-1:33-1:33.

Just looked it up on g-map pedometer -- turns out the track I was using was an ellipse not a circle so my .257 calculation was all wrong. It was really .19 Miles. So my times are a bit slower for 400 meters than i thought. oh well, better than nothing!

m/33/70/198

1:26
1:37
1:40
1:47
12:33

Greg is actually a cybernetic organism from a planet far far away enahanced with freaky superhuman abilities.

Didn't do it as rx but I went to the track and ran 10 200 meters as fast as I could. I am using this first go around as my feeling out stage so I'm not doing things for time until I get down the movements and no what I can and can't handle so on lifting I push myself more as well as running but I have yet to see how fast I am going I just go as fast as my body allows.

Lol main thing is I make sure I don't push myself until collapse plus with Army pt in the morning and crossfit afterwork I want to stay away from overtraining

11:34

m/37/6/167

As rx'd:

1:32
1:21
1:22
1:21

Probably should've warmed up more.

m/33/5'10"/182
1:28
???
1:30
1:29

42yo/170#/m

as rxd

12.10

It is now official: I am one short-legged slow old man!

PM Workout: 400 X 4
1:22/1:32/1:31/1:28

AM Workout: Nasty Girls
rx'd 10:43

11:48

47/M/149

As Rx'd

12:08

Been working on 1mi time lately, so just did that instead.

PR - 5:03

lots of pukie followed by...

CFWU @ 20 reps X 3

Missed Nasty Girls yesterday...had to squeeeeze it in this PM.
as rx'd 9:20.
Having bumpers at your house rules.
MU my worst part...tons of kip and a bit of jump in there everyonce in a while.
This morning went on a 30 min run to shake off the weekend. cheers

Sorry forgot stats
26m 187 6'0

as rx'ed 11:45

total

Anthony (BW=180)
R1: 1:25
R2: 1:25
R3: 1:27
R4: 1:29
Total: 11:56

Jodi (BW=109)
R1: 1:33
R2: 1:37
R3: 1:37
R4: 1:40
Total: 12:17

We may not be fast, but we are consistently slow!

Oh, and this was done outside near freezing temperature, up a dirt hill, down a gravel driveway, around the corner, and then back ... I wish we had an indoor track, hahahah!

On treadmill: time (mph), all incline "1"

1.35 (9.5)
1.33 (9.7)
1.32 (9.8)
1.30 (10.0)

Coulda gone faster.

Tariq

On treadmill: time (mph), all incline "1"

1.35 (9.5)
1.33 (9.7)
1.32 (9.8)
1.30 (10.0)

Coulda gone faster.

Tariq

Anthony B.,
If my addition is right, it looks like you graciously subtracted 10 seconds from Jodi's score and added them to your own. You might be faster than you think...

Treadmill

1:37
1:52
2:07
2:05
Total: 13:41

#261, welcome the the club.

19/m/170

as rx'd

11:07

m/23/205lbs
12:11 as RX.

This was brutal after yesterdays 2.5 hours of ultimate frisbee. I was NOT looking forward to running today.

Thanks Coach.

36/f/170
1:42
1:42
1:44
1:42
I guess consistency means I can push harder, although I also met pukie's nasty cousin - dry heave.
Zone question: Is it possible to zone out the whole family? we have 4 kids and major candy addictions. Is it killer hard to get everyone up and running on the zone?

27/M/5'9"/170

400M x 4 (actual distance around block is 458M)
w/2 minutes rest between

Time 12:35

1:43/1:38/1:38/1:36 splits

TripMN-GF 25/f/5'3"/???
Estimated time: 14:35 (she didn't start her own watch when she started before me so had to estimate off my time)

Cold and Windy are the words for the day.

on a tread mill with 1% grade. max speed is 12 mph.
1:41 (9.0)
1:31 (10.0)
1:19 (11.5)
1:16 (12.0)

total with breaks would be 11:47
outside on track would be better.

M/37/176

I love intervals. Wanted to do them at the HS track, but the football team was still going strong as of sundown...

1 mile W/U, then: As Rx'd on treadmill at gym, 1-degree incline, slow (2 mph) walk breaks for 1:45, then 15 seconds to allow belt to get up to speed by end of 2 minute rest:

(1) 10 mph = 1:30
(2) 10.5 mph = 1:26
(3) 11 mph = 1:22
(4) 11 mph = 1:22

Total as Rx'd: 11:40

Continued:
(5) 10 mph = 1:30
(6) 10.5 mph = 1:26
Grand total for 6 rounds: 18:36

1 mile C/D
15 L-pullups
Collapse

outdoor. I hate running.
as rx'd

1:42
1:39
1:51
1:35

1:40
1:42
1:30
1:32

treadmill

gotta find a track for these - treadmill takes forever to get up to speed

It's been 4 weeks since I started and finally the DOMS is fading so that only muscles I have rarely worked become really sore. The progress is inspiring!

WOD: It's me and my boss running away from a black bear....I'm winning.

As Rx'd
1:58
1:58
1:55
1:49
----
11:20

25/M/170

On Treadmill

1. 1:54
2. 1:45
3. 1:42
4. 1:40

Could have ran faster but was nervous on the treadmill with people around.

46 196

103.7 pr (by 2 seconds),114, 124,119

2 minutes is not near enough rest, after setting pr.

course is .1 mile and a little over then stop come back as FAQ suggests. Son who pr is 52 has run it at 56 so pretty legit.

My Pull-up bar SUCKS!

It fell on my head for the third time today. I have a huge lump and a headache to match.

I have the kind that hangs on the molding on one side of the doorway and the bar is on the other side. I don't like the cushy grip things either.

Does anyone know of a better kind that doesn't require tools and stuff to get up but is more stable than the piece of cr@p I have?
Thanks

27/m/168

as rx'd

1:34
1:26
1:28
1:25

total 11:57

Developing an insatiable appetite for reading everything I can about CF and O-lifting. I've subscribed to the Journal and purchased "Practical Programming for Strength Training" and "Starting Strength: A Simple and Practical Guide for Coaching Beginners" by Rippetoe. Any other recommendations?

Age 19
Weight 165

CFWU As Rx'd + 30 HSPU

Did the 100 pullups for time challenge today...hehehe

6:00

Ouch my palms hurt.
But i was so inspired by the performance of Greg A. there that i decided to do 150 more pullups of my choice...it was an interesting day. Before the 100 repper challenge i did the Filthy 50

Filthy 50 23:40 (that sucked the wind out of me)

24m/185#

1:15
1:12
1:10
1:09

Went with a 1:1 work-to-rest ratio. Finally figured out my stride during the last 2 reps.

run 400m x 4

1 - 1:21 !
2 - 1:39
3 - 1:42
4 - 1:39

low endurance, obviously.

This is my first run since my 45.8 mile run 3 weeks ago.

1:39
1:42
1:39
1:19

Crossfit Newport Beach.

as Rx'd

1:32
1:40
1:45
Then blew out calf. Didn't start 4th leg.

11:28
1:15
1:23
1:25
1:25
as rx'ed

#284 AllisonNYC

You sai you read all the posts so i know you'll get this hah. The Doorgym is a nice piece of equipment, or this one http://www.reviewcentre.com/reviews110604.html

The Powerbar pullup/chinup bar. I think that the second one looks better and more stable and i have heard they are both very nice.

Hope that helps some.

as rx'ed

12:47

22/m/180

1:10
1:13
1:09
1:08

- that's weak sauce. no lights out at the track today. we had to run this one at the gym 200m up, 200m back. the turn-around slows us down. im doing it again in the morning.

- its too bad there wasnt an AllisonNYC costume in yesterday's halloween picture.

- level 1 cert at HQ in January. cant wait. i just hope my leave request is approved so i can go home back to the states for a couple weeks. its gonna be expensive as hell cause i gotta fly back to the east coast from Cuba where im stationed to spend New Years Eve back in Philly, then fly out to Cali on the 4th. and all the way back to cuba by the 12th. its so worth it though.

- CrossFit is really picking up down here in GTMO. weve talked the athletic director to buy kettlebells for the gym and we already have our own rings but theyre gonna install some at the gym also. The two PT coordinators from our command down here on base have come to us to start CrossFitting and its spreading like wildfire. You have more and more of these gym rats and meat heads at the gym everyday asking "whats that youre doing?" ; "are you guys training to be SEALs?" ; "are you getting ready to be in the next 300 movie?". and weve almost gotten kicked out of the gym a number of times for dropping weights and doing handstand push-ups on the walls. yesterday was crazy. we had 8 guys strong doing "nasty girls" we rolled up, gave the lady at the desk a cd i burned with our own music, "nasty girls by nitty" and others and took over the gym. were editing the tape to send in. most of the people in there just stopped and watched. we set up the rings and rack our power clean bars and we jump on the pullup bar to do muscle ups and the dudes doing their little bicep curls get put to shame. haha i love it. ill be crossfitting til i die.

CFWU + HSPU work
as rx'd

1:23
1:19
1:21
1:23

11:26

28/m/200#

1. 1:07
2. 1:14
3. 1:18
4. 1:18

Then did 300 abmat situps

M/45/145
On the track.
4 laps warm up then;
As Rx'd
1:14
1:18
1:23
1:25

Total = 11:23

2x20 GHD situps & BE's & 20 pullups to cool down.

1:22
1:29
1:28
1:26

Let's show a little love for background guy. Great effort. Obviously no Greg A but still bringing it as best he can. That's the beauty of CF, one guys 14:00 Fran can hurt worse and feel even better than another guys 4:00 Fran.

You can feel like Greg A every time as long as you know you brought all you had!

12:10 as rx'd.

Thought that was ok till I saw the other times posted.

1/4 mile intervals with 2:00 jog @ 9:30/mi pace in between:
1:36
1:37
1:40
1:48

Coach
just want to make sure i timed this right. Do i tag on two minutes to the end of my last lap or is it 400m, 2 min rest...3.5 rounds for time.

16.43 as rx'd. Running is a huge weakness for me and I have to get better at it. Ran to the end of street, stopped and ran back to house.

Justin: 15:13
Kris: 15:40

Gidday,
I own a C2 rower. Best piece of equipment money can buy. Needless to say I sub'd the run for 500m row.

I said to my wife, "honey, guess what the WOD is today?" She always humors me by sounding interested.
I told her, "It's 4 500m row intervals, this should be an easy one for me, with all that rowing that I do."

I started CF at the end of August. This was one of the toughest yet. At the end of this one I literally rolled off of the erg and sit the floor.

Something about this community makes me want to push myself to the brink everytime I exercise.

1:43
1:43
1:47
1:50 nothing left!

Later.

1:37
1:41
1:45
1:38
12:41 total as Rx'd

I did my 4th and fifth WOD today with CF. 400m WOD as Rx'd 12:46
I tried to combine it with the Nasty Girl wod. Wasn't to successful I did as much as I could of it as Rx'd 27:44...and I am toast

subbed chasing stray cows through the bush.

1. 2:14
2. 2:28
3. 2:45
4. 2:30

The area were I live is somewhat hilly. So that added to my workout and to my time.

My wife and I were talking about how the workouts could be scaled so they can accommodate virtually anyone. And it got me to wondering who is the oldest and youngest person doing Crossfit. It might be nice to highlight these individuals in the monthly Journal. Just an idea.

44/M/6'/185
TIMES:
1. 1:22
2. 1:25
3. 1:27
4. 1:26

DID 4 SETS OF 25 POUND WEIGHTED PUSH UPS TO FAILURE. 33, 25, 22, 17. IT'S FUN TO TRY TO RUN FAST WITH A FIRE RADIO IN ONE HAND. IT'S LIKE A BRICK!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Hey thanks a lot Trevor. You're the best. I like the one from the link you posted. Not a lot of rubber grips and sturdy. Just what I was looking for.

#295 notw: HA. Next year. I promise.

#220 MOMO-RUSS:

Glad you caught it.
"Kick out the Jams, Brothers and Sisters" is also from Blue Oyster Cult

(I've been accused of joining a cult) ;)

Jake 35/180 1:23, 1:26, 1:26, 1:26
Wyatt 11/90 1:33, 1:43, 1:43, 1:47

As Rx'd

13:04

I did this one in a park near home. It was about 2/3 sidewalk and 1/3 grass with two hard right turns per leg.

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

Total time: 5:56 + 6:00 = 11:56

My lungs are frozen, but it hurts so good. Hooah!

EJEJEEEEJJJEEJEJJEJEJJEJEJEJJEJ
M/34/169
1:25, 1:22, 1:24, 1:30
DONE ON TREADMILL 1%GRADE

32/male/167

11:32

1:15 1:17 1:24 1:25
post- deads

m/40/174

cfwu x 3
burg. warmup- really helped

wod- 12:05

Kick out the Jams is the title of an MC5 song.

m/33/170

As rx'd-

1:16
1:23
1:31
1:26

m/180/18/6'1

finally a wod i can be competitive at

10:43 as rqd
70 sec
72 sec
72 sec
69 sec

40/M/170

11:48

17/M/173

400m - 1:08
400m - 1:14
800m - 2:57

total: 13:19

CFWU

WOD as RX'd on treadmill:

1:20.75 (speed 11.0)
1:19.4 (speed 11.0)
1:15.6 (speed 11.0)
0:53.74 (speed 12.0; 0.36 miles in 1:17.79 - accidentally hit "stop" after round 3 and reset it to miles instead of meters)

All times included the treadmill going 400 meters starting from speed 3.5. In retrospect I should have done all four rounds at 12.0 or greater. Next time a WOD has "run 400 meters" RX'd I will try it at 12.0

Cooldown:

HSPU practice
HSPU 2, 2, 2, 1, 1 with wall support
4.5' elevated Push-ups 15, 15, 11 (feet slipped)
OHS practice
3x 18#/10 (working on form)
Jog home - 4:42.62 (~0.7 miles)

11:21

M/22/150 cfwux3 afterwards

1:08 PR
1:20
1:17
1:27

Total - 13:12

As rx'd, 12:12

Didn't time each round, but increased speed each time on the treadmill - 8.5/9.0/9.5/10.0 mph. Could have done them all at 9.5 or 10.

29yo/M/6'4"/201#
1st 1:22
2nd 1:28
3rd 2:05
4th Jogged

Post workout, two 100M sprints. The 400 was my event in high school (56 sec PR), wow what a difference 14 years makes. LOL!

1:46
1:36
1:37
1:34 (equal to PR)
34/m/185

40 M 190#
1:26
1:20
1:23
1:22

On an indoor track (4.25 laps = 400m)- brutal- a lot of corners!

OHS practice and shoulder flexibilty work at the end.

Very stoked; my last 400 was faster than my first.

12:49

My first WOD ever...

21 / M / 6'3" / 193lb

1:21
1:20
1:26
1:30

40/m/178 or so

89 sec
88 sec
85
85

all with 2 min rest intervals

Ah, the first WOD post.

On treadmill, 1:44/1:48/1:56(hit wall, not literally)/1:53

Again!

M/23/151

1:19
1:22
1:25
1:23

Didn't push hard enough on 1,2,3

4 rounds for time
400 meter rows
2 minute rest

56/M/186 11:57 splits: 1:25.3, 1:30.8, 1:28.2, 1:26.0

I have a question on supplementation. Right now I am taking a part soy part whey protein mix, just becuase it was onsale plus I have never taken soy protein and wanted to give it a shot. What are peoples thoughts on the soy/whey mix?

Also, I take a multivitamin...Do other "crossfitters" take supplements at all? If so what have you guys/girls/animals/machines found that works best?

M/32/235

Outdoor track
800m W/U
4X400 as Rx'd 13:27
400m cool down

1.19/1.29/1.31/1.25
11.45 total

M 37 105kg

As Rx 11.36 total

23 y/o m
155lbs

as Rxed

1:18
1:19
1:22
1:18

I didn’t have a full track my son has a small dirt/bark dust track at his elementary school. Two laps around seemed just about right my first time was 1:37 and after that I don’t remember didn’t have anything to keep track. Total time was 12:53.

Plus my son was just chasing me around the track and cutting through the middle trying to catch me, so he got a workout...slowly but surely I will have him doing kids crossfit:)

30 yr old male 152

subbed 4 sets of rowing with RX'D rests

11:49 total time

25/M/208#

WOD as rx'd:
1:13
1:18
1:24
1:26

15 ring push-ups
20 GHSU
10 ring push-ups (alternating fwd)
20 GHSU
10 ring push-ups (alternating lateral)
20 GHSU
15 ring push-ups
20 GHSU

Did my first 2 MUs yesterday and my goal is to knock out 10 with out coming off the rings... I completed 6 MUs today resting in between reps

No timing this evening ... as we did 2 minute rowing intervals, with 2 minutes rest.

after the CFWU, of course.

My husband and my first WOD ever. Both of us are trainers and thought this was going to be too easy for our first day.... WRONG! Excited to get going with this.

My time was 12:40.

Tyson's was 11:40.

42yom / 147

1:07
1:14
1:15
1:22

Total: 10:58

Wanted to beat 11 minutes and must say a painful mission accomplished. A 21 second improvement over last time and this was the second work out of today.

Earlier made up "Nasty Girls"
12:24 as rx'd

1:52, 1:50, 2:00, 2:01=13:43 total

WOD: 1:06, 1:10, 1:20, 1:19. That was hard, I definitely need more practice on it.

2 rounds in 6:02
500m row
20 burpees

3rounds
4 one leg squats per leg
18 pullups
hollow rock
6 hspu
superman hold

m/31/183

11:11 as rx'd in 20+ mph winds, turning those corners was like hitting a wall

1:14, 1:15, 1:18, 1:24

Doubled up the WOD today. Made up Nasty Girls before.
1:31
1:25
1:29
1:39 Ran out of gas.

24M/6'6"/245lbs

As RX'd: 13:03
#1 1:14
#2 1:15
#3 1:25
#4 1:09

WOD #2: "My Back Hurts"
3 rounds for time!
10x 315lb deadlift
15x Pullups

then finished with 100 pushups.

gaucoin

too bad about the snow and cold. ran mine shirtless on a nice cinder track in about 75 degrees here in texas.

1:06 1:12 1:18 1:18

post: 45lb. weighted pull ups. trying to get the hang of kipping with a dumbell hanging between my legs. not so successful.

~15:00

400's on some serious hills

1:28/1:40/1:23/1:31

Dang i suck at this adding thing.

Time was 11:03 not 13:03

Sorry

RAZE

i'll give your "my back hurts" a try. sounds like a good one. what was your time?

500M Rowing sprints, times not so good today:
2:09, 2:07.5, 2:11, 2:11.3

m/32/173lbs

run in farm park from corner post to yard sale house driveway:
0:60
1:11
1:09
1:13

NOT P.R. by 2 secs! So close! Previously 0:59, 1:08, 1:08, 1:14 on 27 MAR 07

At work treadmill only goes 10 mph.
1:38 @ 9.5 mph
1:30 @ 10
1:30 @ 10 2% incline
1:30 @ 10 3% incline

WU-burgener, 3rds.X10 - samson, ohs, dips, hspu

as rx'd
1:52
1:55
1:54
1:56

Not my most valiant effort. Should have went to the track, back and forth through the house just doesn't cut it.

CFWU X1
WOD:
Performed on a treadmill
2:45
2:15
2:25
2:30
I suck...

Did the run on a treadmill, each 400 meters in 1:22
Then I tried the 100 chin-ups. Did the first 50 in 3:30, then finished out in 9:30. I've got to get better at kipping! Felt good though.

knees hurt, subbed 500m rows

1.34.9
1.43.8
1.46
1.48.9

these hurt today

1st - 1:17
2nd - 1:29
3rd - 1:33
4th - 1:41

m/33/176 184 days since CF, Columbus Ohio

11:33

44/m/153#
12:15

19 yom 160#

10:21

the last one was rough.

Male 36, 172lbs.
my time were

1st -1:15
2nd -1:17
3rd -1:25
4TH -1:34

Ken C
My watch stopped. I guess my wrist must have pushed the button or something. Pullups never seemed as hard after those deadlifts. By the way, i live in college Station. Where in Texas are you?

26 6'5 225#

13:03

8.0 was the fastest the treadmill went. I had plenty left in the end. I need to get a faster treadmill.

Total time: 11:40

1.23,1.18,1.29,1.30 In the dark at the track. It is great to see Wyatt's post.

CFWU 3X15, PU and Dips on Rings.

400m .75 speed warm up.

1:21, 1:21, 1:23, 1:23

Total of 11:28

400m .75 speed cool down.

track at shasta college
1:42, 1:43, 1:47, 1:44

Greg. Mmmmm...

12 min. No big mystery since my Nordic Trak only goes up to 6 min miles. wet hair, run 1.5 min per lap, take a 2 min rest, and then lather, rinse, repeat.

Must run on track. Must run on track with shirtless man who bears striking resemblance to Greg.

44/76"/195

treadmill

1:40
1:42
1:30
1:32

gotta find a track for these runs

35m 198

bike 3k for wu

asrx 11:32

ON TREADMILL so its probably not legit time

Spider Chick rules

sorry that was 5K for wu

1st = 2:11 (7mph)
2nd = 1:56 (8mph)
3rd = 1:45 (9mph)
4th = 2:03 (7.5mph)

14 min

*Thanks for treadmills. It's 35 degrees tonight!

M/46/6'/220

CFWU x 3

Burgener Warm-up

WOD as Rx'd

1:36, 1:37, 1:45, 1:42

Total: 12:40

29/M/200#

1:07, 1:13, 1:16, 1:18...sore tomorrow

1st = 2:11 (7mph)
2nd = 1:56 (8mph)
3rd = 1:45 (9mph)
4th = 2:03 (7.5mph)

14 min

Thanks for treadmills. It's 35 degrees tonight!

First decent workout after rib cage injury.

13:53 as rx'd.

#348 RAZE

Absolutely incredible runs at your size! Your "My Back Hurts" workout is over the top too - no matter what the time in my world.

Good work!

cold and windy out, not fun running today. 1:05 was fastest and 1:13 was slowest of 400m runs.

27/m/200
1:15
1:27
1:39
1:30

11:51

worked on my muscle ups this morning, didn't have any strength left to do the 50 ring dips after the WOD.

i want to be a greg amundson when i grow up

Ken C, My stopwatch actually stopped during my workout so i have no idea what my time was. First round was unbroken, other 2 were done in halfs. By the way, i live in College Station, Texas. What parts of Texas are you form?

Jon H, Thank you.

1.20
1.26
1.30
1.33

43/m/165lbs

1:47
1:37
1:44
1:37

12:45

Ouch. I was a lot slower than I expected to be. I'm thinking the hilly course affected my times. Plus it was cold and windy.

Here it is.

Time 12:54 felt good doing the run.

Plantar Fasciitis, so no running. Made up yesterday's workout instead (yesterday was game processing day, excused absence from working out because my gym is also the butcher shop. :-P )

"Slightly Nasty Girl"
40 squats
15 jumping pullups
15 bench dips
55lb hang power cleans, 10 reps

17:47

Treadmill@10mph (1:30) 1st,2nd,&3rd
Final@11mph (1:22)

If I looked like Greg A., I'd never wear a shirt either.

46/M/198lbs

Trap Bar DL's 245/3 275/3 325/3 375/3 425/3

2:37:56
1:56:85
1:54:13
1:46:09

R Hypers 90/15 x 3

Kind of dogged it on these until the final.

38/m/191

CFWU x 2

1. Accidently stopped my watch during the run.
2. 1:14
3. 1:20
4. 1:17

56 y.o. 153, 5ft 10 in

We don't have a track at CrossFit San Antonio. The block we run around is somewhat longer than 400 meters:
1:52
1:46
1:41
1:45
This was after doing a 4.5 mile run and a bunch of warm up drills.

A lifetime of shin splints have all but vanished in just under 6 months of CrossFit. I have a feeling they'll always be with me at least a little bit (they forced me off of my feet for days at a time at one point).

"Endurance runs" still get me (I know 90% of you don't consider 5K to be endurance), but I'm getting better.

Nowhere to do this outside at night, so did it indoors on a treadmill. Treadmill maxed out at 10mph, but I had a tough enough time at 9.

I let it get up to speed before starting time/distance.

First 3 rounds at 9mph, last round mostly at 8mph, but boosted to 9mph for the final stretch.

1:41
- 2:00 rest
1:41
- 2:00 rest
1:41
- 2:00 rest
1:51
- 2:00 rest

Total Run: 6:54 (I know it wasn't nonstop, but that's technically my first < 8:00 mile)

Total Time including final 2 minutes rest: 14:54

I had a lot of heavy strikes from the 2nd round on -- maybe I was "jogging" instead of sprinting like I should have been. I was landing hard on my heels then slapping the balls down hard as well.

Anyone else get that problem? Bad form? Or was it just fatigue? Regardless I'll be feeling the impact in my shins tomorrow.

Anyways, I'm humbled as usual by all of the other times posted.

28/m/185#

1'30"
1'36"
1'36"
1'34"

Times were higher because I couldn't stop my watch until I slowed down the tread mill. The sprints were ran between 10 and 11.0.

Raze

i'm in fort worth. have had some good times down in aggieland usa.

5:59 + Rest (1:28, 1:29, 1:30, 1:32)

1:39
1:22
1:43
1:52--pussed out on this one slow first 200-afraid i wouldn't finish, couldn't catch up time on the backstretch, still had too much left in tank. need a training partner.

11:45 total. I was limited by the treadmill. It only goes to 12 mph. Could have done much better on a track but I was unable to due to my 30 min lunch break!

1:17/1:17/1:15/1:10 - total 4:59

previous = 1:35/1:33/1:32/1:35 - total 6:15

~12:55

70,70,75,80s

Indoor track corners are harsh on vast med. and hammies!

Fourth friend I've trained in my garage. I'll call them clients when I start getting paid.

run 400m
10-9-8-7-6-5-4-3-2-1 of:
thrusters
KB swings
side jumps over bench

finish with 50 tuck jumps

Sam: Bar thrusters, 16kg KB swings, t = 18:45
Mike: 40kg thrusters, 20kg KB swings, t = 17:56

Really rocked me, and I was very impressed with Sam's intensity. I probably would have taken a bit longer, but the little voice in my head said, "no way in hell is he doing this faster than me!". Silly voice. Sam's gotta work on depth of squats, flexibility/low back, otherwise great form, considering it was his first workout of any kind in months. I should have had a heavier KB, but got my second overuse elbow injury two days ago (flexors).

1:53/1:43/1:42/1:42 = 7 mins (13 mins with rest) - on street

Previous: 14:38 on treadmill

M/45/245#

1:27
1:29
1:32
1:35

1:20
1:34
1:24
1:33

Total Time: 11:57

14:10

As RX'd

1:35
1:40
1:35
1:38

And during warmups did PR of 13 kipping pullups

37m 185
as rx'd (duh)
1:20
1:21
1:17
1:23
after 7 months finally got my wife into it (simplefit.org), so the virus spreads!

37m 185
as rx'd (duh)
1:20
1:21
1:17
1:23
after 7 months finally got my significant other into it (simplefit.org), so the virus spreads!

World's worst treadmill only let me do the WOD in 13:44. I'm not even tired. Next time it's outside, fo sho.

Four rounds for time:
Run 400 meters (subbed 500 meter row)
Rest 2 minutes

1:49, 1:53, 1:54, 1:55 Total 13:31. I think first split time is a PR. Had nothing left after this workout.

M/28/6'2"/205

1:14/1:17/1:22/1:23

11:16

Felt like I was running in place for the last 100M. almost ralphed

#395

I have had plantar fasciitis and will get if I dont use good shoe inserts you should check out
www.yoursole.com trust me after years in combat boots these things are the best I have ever tried.

bw 163 age 38
1:39
1:39
1:41
1:40
total 12:39

28/m/187

1:29
1:27
1:29
1:25

total 11:50

M 36 5'10" 161.5#

As RXed.

14:32, including the 2 min rest after the 4th 400 m leg. (The WOD says 4 RFT: 400 m run, 2 min rest)

Run splits: 1:37, 1:37, 1:38, 1:40 => 6:32 mile. (Can that be right? Nah. I'm not that fast. It's the 2 minute per round rest.)

(Round 1: 00:00 - 01:37 + rest,
Round 2: 03:37 - 05:14 + rest,
Round 3: 07:14 - 08:52 + rest,
Round 4: 10:52 - 12:32 + 2 min rest)

14:32, HR: 158 avg, 189 max

1:24
1:27
1:34
1:34

24M/190/5'9"

1:45,1:49,145,1:41 total 7 min mile

Used treadmill:
4 rounds of the following
Distance Speed
.1 3.0
.25 9.0

notes:
easier than expected. Try 9.5 next time
use .2 and 6.0 and step off next time

25/m/160

11:08 avg about 1:17 /400m

m/36/180

as RX'd (nice to say that) however, used a treadmill that maxed out at 16 km/h and was sharing it with another crossfitter (resting during his run)

my time: 13:53

4x400m / 2 min rest intervals

CFWUx3 (minus chins due to neck sprain from Nasty Girls)

1:57 (treadmill max @ 10 + speed up time)
1:38 (treadmill max @ 10 + Z3:02

The majority of the group (Lawing, Hunter and Holmes) ran each about the same time; 1:21 to 1:25. Larson typically came in about 3-5 sec after the main group. Soli came in about 5-7 sec slower, and Pughes and Klotz still need to do it.

75 seconds
(2 minutes)
68 seconds
(2 minutes)
77 seconds
(2 minutes)
71 seconds
(2 minutes)

= 12 minutes 51 seconds

best I've ever done, although I think the course I was able to use was closer to 367 meters than 400.

32 yo, 230#

#2, wilson - I don't appreciate your deceit and trickery. The first 400 was not "soo easy"...it was hard, and it only got harder! but seriously, I grinded it out even though I wanted to quit after the first one...when I was in high school in the early 90's, the 400 M was one of my event, and I consistenly ran it in the low 50s, and I almost always won. Funny what 14 years and 65# will do to you...anyways my times:

1:18, 1:40, 1:41, 1:31

this is definitely a weakness that I need to work on....thanks coach!

m/40/200ish
sub'd 500m rows cause of rain
1:46
1:46
1:48
1:44
Last one was fastest. All were mentally tuff. Headache to start - didn't improve during the wkout. Felt like quitting the whole time so happy to push the last one. Kind of gave up a little on the 3rd. Feel kinda sick, tired. Classic CF.

m/33/6'/210
cfwux3
400/nasty girl mash
4x400 1:30 (max speed on treadmill)

10x135# hang clean
15 pu/15 dips - Between each 400
19 min total time

24/f/5'6"/150

1:43/1:50/1:57/1:52

13:22

4x400m / 2 min rest intervals

CFWUx3 (minus chins due to neck sprain from Nasty Girls)
1:57 (treadmill max @ 10 + speed up time)
1:38 (treadmill max @ 10 + z3 = :02

4x400m / 2 min rest intervals

CFWUx3 (-CU due to neck sprain from Nasty Girls)

1:57 (treadmill max@10 +spd up time)
1:38 (tm max@10 +<spd up time)
1:35 (tm swap. max12+spd up)
1:23 (tm max12 full pace start)
Total 6:33 or 12:33 w/rest intervals

HR 151avg, 185max, 85kcal

Some running to get used to it, then sub rowing for speed:

Row: 4*400m
1.30
1.22
1.26
1.26

I literally wanted to die on the last one ;)

4x400m / 2 min rest intervals

treadmill max@14km/h
treadmill max@15km/h
treadmill max@15km/h
treadmill max@16km/h

Damn, I messed up and only did three rounds instead of four. Time for three rounds was 7:52, so time for four rounds should be somewhere around 11:10. Finished up with tree rounds of 8 knees-to-elbows and 8 handstand pushups (didn't time those).

1:30
1:26
1:27

With rests 8:30 (3 runs and 2 rests)

M/6"1/185lbs

As Rx'd (yay!)
1:24
1:30
1:35
1:33

I agree with the comment that your legs start to feel like sand bags! I think I may have shorted the 400m - had to guesstimate since the track was closed when I went, but I ran the whole thing on squishy grass, so maybe that cancels out the distance issue :o)

A runner's tip: it sounds really weird, but your legs have a hard time moving more slowly than your arms. When your legs start failing try pumping your arms more quickly - I promise it will make you move faster!

Ugg, after tomorrow's WOD I will offically be sore all over! Bring it!

BW 70kg
Treadmill 400m
Incline 3
Speed 20~17
Times 1.15~1.25ish

4 round of 400m / 2min rest

treadmill max@14km/h
2min rest
treadmill max@15km/h
2min rest
treadmill max@15km/h
2min rest
treadmill max@16km/h

1:31
1:38
1:36
1:34

As Rx'd:

1:13
1:12
1:12
1:17 (legs got very tight)

Total = 4:54 running time
Total with rests = 10:54

Pleasantly surprised.

1:22
1:24
1:34
1:35

5:55/11:55

Ran the Eganridge Route instead of the track (about 440m)

11:48 (1:28, 1:27, 1:26, 1:27)

8:15/14:15.

M/39/185

1:35
1:25
1:19
1:20

More better faster

M/51/170

Now, didn't I really mess this one up? I did 4X the number of rounds required. Well, I needed the exercise.

WOD -
4 X
4 rounds for time
1/4 mi
rest 2 minutes
total time: 1 hr. 6:16 min. = 76.25 min. / 4 = 19:04 min. (for the real WOD)

Fun run, 40 minutes.

M/30/5'7"/184
13:12
screwed up the treadmill setting on the last set, cost maybe 10 seconds

bw 256.0
20 March: 1:36, 2:05, 2:05, 2:13 - 14:01 total

6 Nov: 1:48, 1:39, 1:53, 1:50 - 13:13 total

Good improvement, especially considering how little I run. But more importantly, all were below 2mins. First 400m was a bit conservative. Goal for next time: 12:50.

total time 27:40

M/29/6'1"/227

1:35
1:35
1:40
1:40

Total Time with rest: 12:30

13:32 (time includes the 6 minutes off rest).

Ran ~9.5, 9.6, 9.7, & 10.0 MPH sets on the treadmill.

165/28/m/5.9

M 48 70" 177

Four rounds for time:
Run 400 meters SUB Cybex Arc Trainer
Rest 2 minutes

19:06

Raining here, so did this this morning on the company gym treadmill, which it turns out has a 10mph governator. Made the WOD as Rx'd a little too easy, so I extended the last 400m to 1,200.
That felt more like Crossfit.

400m 1:31x3
1,200m 4:32

Probably should have kept pushing the more aerobic metabolic pathways with another Km or two, since that was my default pace, but had to get up to the office.

37/m

1:30, 1:30, 1:37, 1:36

1:15
1:22
1:17
2:25

12:19 total

190/m/38

1:45, 1:42, 1:42, 1:15 (left the treadmill running...next time all will be that way.

other stuff followed

As Rx'd
1:18
1:18
1:26
1:23
Total = 11:25 min.

Tough one @ 4,600 ft.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

Today marks the start of a new training program in preparation for the games this summer. I'm going to begin the Starting Strength program with a few changes to make an effort to increase my strength even more than Crossfit already has. It's going to be tough not doing the WOD's everyday like I am used to, but I think this will pay-off in the end, and besides, i am still doing METCON WOD's to maintain my current conditioning level...just not every day.

WOD: 5x5

Back Squat: 225-245-255-265-275
Bench Press: 185-205x4
Deadlift: 275-315-315-325-335

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

1:10, 1:20, 1:26, 1:29 + 6 mins = 11:25 total

M/21/161#
Total: 10:37

22/M/185

Believe my times were:
1:20, 1:46, 1:57, 1:57
For a total of 13:02 (I remember the total and for sure the last two, not sure about the first two -- don't have it with me at the moment)

Oh fatty tissue, how I must be rid of you

Oh well, below 2 minutes each for me = never would have thought!

6:47 plus 6 for rest
total 12:47

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

Did the Nasty Girls workout and this one.

Nasty Girls as Rx'd with CFWU
18:15

4 Rounds for Time
Run 400 Meters
Rest 2 Min.
1:07
1:16
1:37
1:49

I am finally posting onto the CF website for the first time. I started CF about 4 months ago and love it!

24/f/118/5'6"

1:48/1:50/1:50/1:32

I was kinda all over the place with my times. Definitely could have pushed harder on the 2nd and 3rd rounds. Next time I will do this on the track. :)

1:26
1:25
1:24
1:25

as rx'd

11:04

First time trying this on treadmill instead of the local street I have measured at 200m each way:

1:56 (8.5 mph)
1:38 (10 mph max)
1:38 (10 mph)
1:36 (10 mph)

Age 42
Ht 6'2"
BW 170

Damn.. I have plateaued since March! :S

M/37/190

1:21
1:15
1:15
1:19

My Wife (Started doing Cross Fit on 17 OCT)
F/35

2:00
1:57
1:57
2:01

Total time: 12:27:39

36/195lb
Colorado Springs

Should have warmed up a little more than a 10 yard jog out and back from my starting line.

Four rounds with an even 2 min break in between:
1:20
1:15
1:25
1:35

CFWU x 3 + oly bar snatch for practise..

times as rex'd:

1.21
1.22
1.21
1.25

Never felt this tired during a run and I run a lot during my soccer practises and games.

Also had a little injury at my ankle and there were a lot of leeves on my round of 400 mtr. Next time need to get this under 1.20

13:04, done on 2007 11 06.

BW=164 lbs

On a treadmill
2:07 (7.5)
2:00 (8.0)
1:53 (8.5)
2:03 (8.0)

Note to self: Either start the treadmill at a respectable speed (like 6.0) and speed up (then hop off for the rest periods) or, better yet, don't use a treadmill. Too much time wasted speeding up from 0.0.
sous

Age 51/BW 250#
subbed 500 meter rows for runs
(2:00.0/1:59.6/2:01.6/2:00.6) 14:22 (15:13 last time).

M/39/6'2"/210

On treadmill
12:35

Injured, subbed with 500 m rows.

14:33

me & Jennie sorta did somethin like this last nite .... sprints around the track.... but only 2 of them were 440s, and the other 4 were 220s, and we had to do calisthenics during the "resting" between the sprints. not sure wut her times were (aside from the last 880), but she was never more than 10 seconds behind me.

880 jog for warm-up then.......
20 push-ups
220 = :34
20 crunch-ups
440 = 1:14
8 prayer push-ups
220 = :36
20 mountainclimbers
220 = :36
20 push-ups
440 = 1:19
15 bicycle crunches
220 = :37
20 mountainclimbers
880 = 3:50 (pacing Jennie. it worked - she ran the 2nd lap a whole 10 secs faster than the 1st lap!)

then footwork/sprints up n down field,
then more "core work" :
15 chandeliers
plank hold (untimed, hold until shaking starts)
opposite hand/foot balance hold
side plank hold

post all that mess: playin and winning our rec league basketball game

the PT guy, tall, lean, lanky, (a distance runner who mentioned this being the first in 6 yrs when he's missed the area half-marathon this past weekend) explained to a few of us after the workout that the best way to prepare for the Academy would be to train for exactly the same stuff they do in the Academy; calisthenics everyday, running at least 3 days a week. he gave us a few suggestions of different workouts he likes to do to mix things up occasionally for the trainees when the circuits get kinda boring.... and it all sounded like a runner's training program.

i wanted to ask him if perhaps deputy sheriffs and law enforcement officers in general might want to be a little more concerned with havng a substantial amount of strength and explosive power coming out of academy training, if they should be less focused on training to be better middle distance runners. but i just listened. and next he did say that the circuits done in the academy are not the best way to train. he mentioned guys losing "lots of weight, losing muscle mass, and then returning to the gym after the academy to find themselves with a much smaller bench"... (to which i tried not to chuckle out loud). but his overall take on fitness is aerobic aerobic aerobic, and half of the advice he gave out began with "there was an article in Runner's World magazine...."

after we left me n Jennie agreed that this guy sounded like he needs CrossFit. a few weeks ago he spoke to the group about the need to mix things up so working out doesn't become tedious. he had mentioned that he felt like he wuz in a workout rut. perhaps next time we shall introduce him to "Cindy" hehe.

11.12 as Rx'd on a track

Splits were 1.06 1.11 1.22 and 1.23

Okay, so it's been a few weeks. I'm finally settled in at McGregor Range, where my unit will be mobilizing out of,for Iraq. My Platoons P.T. scores were so dismal that I pretty much had to start from the ground up. Mostly Run improvement.Also your standard push-up improvement, and sit-up improvement. BORING! I've started implementing more of a crossfit regimen into their diets. Let me know what you think. We did todays WOD as a platoon. The times posted are my personal times.

WOD as rx'd:12:26
(slowest time in the PLT was 13:37)
Followed that up with the following workout.
5 rounds of
20 squats
15 no momentum sit ups
30 m. jog to the pu & dip bars
10 dips
5 PU
jog back 30m. start over
my time was 11:10
fastest time was 10:50

As Rxd

:79
:82
:83
:82
+6:00
11:26

Greg, you're a beast. An absolute beast.

What an f'in inspiration!

1:12
1:18
1:23
1:23

M/31/194

Ran up a bluff by work, walked down. ~300 yards, 6 rounds. No time. Cold and windy.

Klotz = 1:18-1:30
Pughes = 2-3 sec behind Klotz

As RXd

1:11
1:15
1:20
1:17

11:02 Total

M/43/195

Four rounds for time:
Run 400 meters
Rest 2 minutes

13:12

Fun workout.

Ran 4x400
Times:
2:15
2:10
2:00
2:06

Then I did some practice on my Snatch form. Looking at the times I am well off the mark so I think that my 400M is a little more than 400M. I will have to go out and measure today.

Jeff @ home
BW 160
Subbed 500m row-2 min. rest
136.1
146.3
149.4
149.2

CrossFit Mississippi
25/M/180
400M - 1:25
2 min rest
400M - 1:29
2 min rest
400M - 1:24
2 min rest
400M - 1:24

27.f.142

as rx'd, 13:46, on treadmill

30 yom, 156#, living @ 8600 ft.
did it a day late, but as rx'd
10:45 - 1:07, 1:10, 1:13, 1:15
can't wait for the squats later today!

m/36/216#

13:55

Tried this on a globo-gym treadmill -- the thing has a built in fan, a built-in TV, radio and computer screen colour graphics display -- but no easy way to crank up the speed -- just hold down the touch screen plus-sign and watch the speed crawl up by 0.1 mile increments... Infuriating.

on treadmill, 1%inc
12:39

On treadmill @ 1% grade only goes up to 10 mi/hr
1:35
1:30
1:30
1:30
Total= 6:05 + 6 = 12:05

26/m
215lbs/6'4"

7:15 on treadmill

not counting rests

Ran outside, 1/2 downhill 1/2 uphill and a nice steady breeze blowing.
1:12
1:18
1:23
1:23
Total= 5:16 + 6 min rest = 11:16

33 yom, 195#

CFWUx3
As Rx'ed 12:01

28/m/195
1:22
1:25
1:26
1:28

f/122

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:50
1:54
1:47
1:45

m/38/175/67"

cfwu x3

As rx'd running measured heliport route.
1:28
1:37
1:40
1:44
total=12:29

12:02, Hammy's are just too sore. Took it down a notch and just got it done. Next time should be better.

1:26
1:25
1:29
1:32

Total time = 11:53

1.05
1.15
1.18
1.19

1st time training after 2 weeks on the beach, felt ok

1.05
1.15
1.18
1.19

1st time training after 2 weeks on the beach, felt ok

total
12:23
Treadmill

1:11
1:12
1:15
1:18

Done a day behind, so combined 2 days into 1.

ROM's
Running Drills
400x4=
DJ :01::20 on all 4
Sara :01::55 on all 4, done outside.

Squats 1-1-1-1-1-1-1
DJ (135x5)225-235-245-265-275-295-325
Sara (45x5)65-65-65-65-65-65-65

Squats felt good, I probably should of gone heavier, but.. Good job Sara on your Srints and Squats!

Tim- Those TPS reports need a cover sheet.

Get some, Go again!

Warmup: 1 hour martial arts, kicking, sticks & forms

4 x 400m (roughly - my house to the big tree on the corner)

3:13
2:58
2:38
2:36

Excruciatingly slow, finding my running legs again after tons of long, very slow distance for the marathon. Never been fast, but my old 8 minute mile seems far, far away.

30yom, 160#
1:29 for all 4 intervals since the treadmill was at his max speed and 3% inclined. I need to find a better system!

160#/34yom

1:18
1:18
1:23
1:26

Total: 11:25

on treadmill 2% incline
1:33
1:21
1:21
1:24

m/1.72m/62.5kg

Subbed 500m row c2 level 6
1:40
1:46
1:44
1:48

1:10
1:13
1:23
1:26

32/M/180
W/U: 400m jog

1:15
1:18
1:24
1:24

Total (With 6min rest) = 11:21

total run time 7:12

Bwt:152.5
:12::20

32/M/5'5"/208

CFWU 10x3

1:39
1:45
1:35
1:34

12:33 total

fastest lap 1:34, maxed at 10 mph 1degree incline
wu=30 min office stairs level 14
end with pu's on minute =14

F/46/115

2:15/2:11/2:04/1:59.5 on tmill

First (and likely last) ever qtr under 2 min. ugh.

1:39
1:39
1:38
1:34

Did it on a treadmill- hate treadmills, next time I'll just do the 4.5 laps around a basketball court.

1:09
1:07
1:11
1:16

1:28
1:23
1:24
1:20

1:40 each at 10 mph on t-mill. takes 22 secs to get up to speed... 10 min ellip wu 18/18.

pre: Nasty Girls, 5 minute break

1:35/1:26/1:21/1:20

did 500m per run
13:41

1:34
1:25
1:21
1:19

as rx'ed 11:46

Two rounds for time:
Run 400 meters
Rest 2 minutes

Round 1 = 1:38
Round 2 = 1:35

Recovering from a virus so did what I could.

tm at 1%
2 at 10mph
2 at 9.6

M45/250#

1:24.50
?:??.?? I fat fingered the stopwatch >:0(
1:32.25
1:27.03

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

Not sure about the distance at the park, I think I was a little less than 400

TEMPLE HIGH TRACK - COOL EVENING
1:29
1:41
1:38
1:32

32/m/6'/185

1:10
1:13
1:20
1:24

24° outside - Heavy air

27/m/195

As Rx'd

1:02
2:00 rest
1:02
2:00 rest
1:00
2:00 rest
1:05

total time w/ rest: 10:09

not sure if it was exactly 400m as I didn't use a track and just paced off the distance.

1:51
1:47
1:47
1:41

No track available, used google maps to estimate distance...based on time think this was about 500m circuit

Did this one after the squats
1:38
1:34
1:34
1:34
2 min in between

Done on treadmill.
1.22, but forgot to set incline to 1% so did 4 more.
1.22
1.22
1.22
1.22

Male 37yo 225lbs

I used a treadmill @ 1% incline

total time 13:49

I believe I was running 1/6th of a mile instead of 1/4.

50.18
51.94
54.50
56.06

total = 9:33

RE: post 547

this site might help with the conversion

http://www.worldwidemetric.com/metcal.htm

48/f/145

2:09
2:06
2:07
1:59

14:21

did this run at the end of a leg workout on a treadmill, great finish!

1:28
1:30
1:35
1:37

26 yo male 185lbs

Time: 13:06

44/f
Treadmill
1:45
1:40
1:40
1:30

M/22/169#

1:04
1:07
1:17
1:23

d - 29m/175

1:15
1:20
1:30
1:25
Total: 11:35

j - 33f/125

13:52 on treadmill

19/M/165
1:16
1:18
1:21
1:21

1:48
1:40
1:38
1:35

39/m/190

1:52
2:03
2:04
2:03

running = weak point

My route took my 450m each time.

1:40
1:34
1:34
1:34

Really weird how the last three were all the same.

400m sprints on indoor track
1:12
1:15
1:19
1:18

46yom 160#
as rx'd on 400m track
Total 11:21
1:18.71
1:19.43
1:20.84
1:21.33

34 M 195

1:14
1:18
1:23
1:24

m/29/6'/165
approx 1:30, 1:40, 1:50, 2:00

35/165/M

1:55
1:55
1:55
1:55

Kept it steady for the first time doing this excercise.

My treadmill won't go higher than 10mph so did all rounds at that speed

J: 67, 68, 68, 68

Age - 32
Ht - 68"
Wt - 200#

WOD - 4x 400m w/ 2min rest between rounds for time

Total - 11:53 (6:00 rests, 5:53 run)

Treadmill would not go above 12 mph. Did first round at 10, second at 11 then last two at 12. Need to mark out 400m or find a track. Fast running on treadmill is dangerous.

I ended up moving at the speed of baby, and had to bike for 30 minutes in my basement just to get something in. I still can't do pullups; going to the chiropracter again this week.

I know I ran 4x400 meters with 2 min of rest between each 400m set on the tredmil at 12 mph, but my time of 10:46 seems fast. I guess I could have cut my rest time down a litte too much, I didn't mean to cheat.

36/m 175
1:18.56
1:16.37
1:19.77
1:18.06

CFWU x 2
I hate running!!

I mapped my course using map my run and using the odometer on my car and there was some discrepancy so I ran the first 400 to the mapmyrun point and then progressively went further until my 4th was done to point where my car measured it. Judging by my times I am guessing it is somewhere in between.

#1 1:03
#2 1:09
#3 1:17
#4 1:31
Total= 5:00
Total rest 6:00
Grand Total 11:00

AS RX'd

#1 1:39
#2 1:32
#3 1:25
#4 1:24

Total 6:00 How about that Rob Hole...

m/29/194

13:01

Did 10mph, fastest speed, on treadmill. Also, put incline on treadmill to 1.0

4x400m rows

1:46:7
1:50:0
1:55:5
1:56:0

M/29/168#

Total time 11:42
First lap 1:09 and went downhill from there.

As Rx'd 1:13, 1:19, 1:28, 1:29
Total Running: 5:30
Total 13:30

10:54
Measured on Gmaps before but started in the wrong place. Rechecked afterward and actually did 385m but did it on the beautiful white sand of Sandestin Beach, so I will take it.

1:27
1:24
1:24
1:27

11:15

m/28/225

12:55 as Rx'd
Pretty much 4X1:45

cfwux3

400m C2 rows w /2 min rest
1.38
1.39
1.39
1.38
-----
10.56

I don't mean to be too picky here, but I find these pull-ups to be a bit pointy-chinned. I certainly couldn't manage the same time, but the way I learned pull-ups/chin-ups is the entire head above the bar. Sure sometime you are suffering at the end and might use a little chin, but I don't think it sets a good example to go pointy right from the start.

Not my favorite video.

BW=206, 72", 47 yom
4-min cardioglide, 5-min nordictrac
CFWU x 2, 5reps

T'mill, 4% grade, 10 mph:

1:30 all 4 rounds, w/rests 12:00 even

Estimated distance 4*400m sprints.

First one short at 1:17.
Second 1:38.
Third 1:50.
Fourth 2:03.

11.5 mph first 2 12 mph last 2

11 minutes

1:22, 1:27, 1:30, 1:29 = 11:48

1:36 for all runs (ran on treadmill set to 10)

31/M/190
CFWU x 3 (Not a single broken set)
WOD as rx'd
1)1:28
2)1:24
3)1:23
4)1:25
I ran the sprints on a treadmill, next time I'd like to try it on a track.

I know I'm loved when I see this workout as the WOD - !!! :)
round 1 : 1:07
round 2 : 1:12
round 3 : 1:10
round 4 : 1:09

CFWU

1:10-1:15 (uphill) - messed up the stop button

1:22 (uphill)

1:10 (downhill)

1:14 (downhill)

I went half a mile along my course nad then came back...the uphill was signficant for sprints...but this meant that the downhill gave my dragging legs a boost at the end. The last 100m I had to push my self by asking if I would stop if my life depended on it.

I beat my goal...somewhere just south of 5:00 min mile...

last time
070319
15:40

this time
071105
at home
15:50

Charity-
1:22-1:21-1:20-1:17

Charity-
runs outside

As rx'd

11:48 (on a gravel road)

Bob
neverfeltbetter.blogspot.com

sub'd 400-m erg pieces
1:16; 1:16; 1:17; 1:16 (erg slides on wood floor)

29.m.150lb.72in
071106 wod#011
Four rounds for time:
Run 400 meters
Rest 2 minutes
Ran outside
4x~420m
12:59
(linear adjustment)
12:20
splits seemed to be ok:good:ok:slow
need a better watch.. neighbors looked at me strangely as I went sprinting/panting by
not a sprinting fan, but beats a 5k
###kS###

34 M 184

1:19
1:42
1:46

OUCH

*********************************** 11/11

Sub'd 500m C2 rows:

1:53
1:56
1:54
1:55

St. Marys

143lbs/30yoa

on treadmill

1:22 x 4 (fastest tread would go)

total time: 11:28

38/M/195--Syracuse NY
On Track
1:19/1:27/1:26/1:28

29/F/113lb/64.5in
420 meters instead of 400 meters
Ran outside - with a strong wind the first and third sprints, against it the second and fourth.
13:35
1:50-2:00-1:50-1:55
I don't like sprinting - unlike my husband I'd rather run a 5k :)

1.05
1.00
55
53

done on track outside my gym, it's supposed to be 400m

4:38

23-197-6'

46yo/m/167lbs

As Rx'd

1st run 1:34
2nd run 1.51, need to suck it up
3rd run 1:41
4th run 1:42

Man, I really do not like to run. The only reason in my opinion to run is if something/someone is chasing you!

1:27, 1:23, 1:25, and 1:25. Much better than last time.

51/M/155
13:25

Meyer- 1:23-1:15-1:14-1:10
Edler- 1:31-1:25-1:33-1:35
Godfrey- 1:24-1:34-1:44-1:43
Plunkett- 1:24-1:32-1:45-1:49

23/m/155
12:40 including the 2 min breaks in between
1:25 - 1:33 - 1:57 - 1:45

Sarah: ~13:55

cfwu x 3

1:27, 1:25, 1:26, 1:27

16 minutes on treadmill

Make that 14 minutes....

on treadmill 1%inc
1:29
1:25
1:23
1:49
12:06
leg press 3x7

6 minutes.

Ok, just kidding. That was just the rest period in between the 4 sets of running. I hope it's ok that I took a little longer than 2 minutes to rest after the final running rep!

1:09
1:13
1:20
1:20
====
05:02
06:00 rest
11:02

Last time in July did this: all were over 1:20

And it really makes a difference running on the ground versus cranking up the treadmill! (see results from last time)

34/M/160

as rx'd on a treadmill
12:22

next time I am doing outside on a track.

12:49 (includes the 6 minutes of total rest periods).

165/29/m/5.9

27/m/217.5

1:43
1:47
1:56
1:50