I just got my Eva T. calendar in the mail!

WOW. It's amazing. She's amazing.

If any of you have a woman in your life who you've been trying to motivate to start Crossfitting, this may be the way to do it. Lots of women I've talked to have been afraid of training hard in fear of "looking like a man". Eva is a perfect example to destroy that myth. She looks drop dead gorgeous, incredibly feminine and STRONG. Being strong should be something to strive for instead of something to avoid.

I bet a lot more women would be in the gym doing CrossFit instead of sitting on the elliptical for hours if they saw Eva's pictures. It worked for me. Before I saw the women of CrossFit I was one of those women I mentioned. Now I train hard. I want to get stronger everyday and look like it. I want to be able to do things with my body for the rest of my life. I want to be a strong, beautiful woman.

The calendar is also just fun to look at. I couldn't take my eyes off of it all morning. I don't think I've ever looked at a woman's picture for that long. She looks SO hot. I brought it to my gym today to show it off and I stood around staring at it with the guys for what felt like an hour. The pictures are stunning and I loved the variety of the shots. That woman's body is insane. Proof that hard work, dedication, and passion pay off.

Train hard and the looks will come. Fit, Happy, Healthy, Powerful Women are Beautiful.

Dang EVA. Thank you for demonstrating that Strong is Beautiful.

I want to be just like you someday and inspire women like you've inspired me.

I was wondering when this WOD was going to pop up its ugly head again.

Allison, I agree, strong is hot.

Looking forward to the "walk" tomorrow.

I remember the last time this came up, I was just starting crossfit. I was like, "Oh Crap" and a few people came on here and were like "That's it?" The posts later were like "That was soooo hard!" I love it. I was sore for like a week after this one last time.

OMG. I remember this one from last summer. My buns remembered it for about 2 weeks.

The last time I did this a certain Coach of mine whos name I won't mention told me that 400m is about 600 steps for me and my little legs..

I did them and my butt was higher than it's ever been in my life for days. It looked great in jeans the first night but I couldn't walk two days later.

Turned out it was more like 400 steps give or take. I won't make that mistake again. I still owe him for that one.

Never done this one...just read the last set of comments...this is going to be a real treat! Buns of steel, new meaning!

Has anyone ever tried this on a treadmill? Is it possible?

Ok, figured it to be a leg type workout with the upper body beating over the last two days but:

based upon the posts from the compare date, this is going to be painful!

3,2,1, GO.

#1 AllisonNYC - very classy post.

And I totally agree about EvaT!

Someone has a sick and twisted senseof humor for this one! I remember doing this in august. It was my 4th WOD. I have a very interesting time trying to conquer stairs for the next week! Previous PR 28:38 Goal in the morning is 25 minutes or less.

Ian and Ike, looking good! Thanks for manning that thin blue (furry) line.

Someone has a sick and twisted sense of humor for this one! I remember doing this in august. It was my 4th WOD. I have a very interesting time trying to conquer stairs for the next week! Previous PR 28:38 Goal in the morning is 25 minutes or less.

#8 I don't think so.... Its not too easy to pace this one... especially if its your first time. You may encounter balance issues by about 200meters or so(unless your just an animal) so I personally would recommend a track.

This workout took me about 10:30 and I couldn't walk the next day. Heck.....I couldn't even get out of my car! Excellent training for the martial artist.

ahhhhhh that WOD destroyed me last time!

Damn! This was my first crossfit wod ever and I couldn't walk for about 3 days afterwards. eeek!

this was brutal last time lol I am soo looking forward to doing this in the cold tomorrow

After a year and a half of crossfit I am inspired to post. This WOD was the result of much laughter from friends and family at my expense. And as my pre-school teacher told us, you get what you get and you don't throw a fit!

AllisonNYC I completely agree, I saw a copy of that calendar last month when the illustious shero EvaT was at the barbell cert at CF-ATL, AWESOME. As a fellow strong-chick, here's to cut arms & powah thighs haha.

Ohgod. I remember this wod. Couldn't walk for 4 days. hehe I can't wait to put our crossfitNorthAtlanta folks through it .

Ooohhhhh. . . it's back. This is one of those workouts that I'll never forget the first time I did it. Looking forward to being wobbly again.

I've been doing crossfit religiously for the last 3 cycles and dabbled before. I trained in college at the highest level in crew 20 years ago (hence I will not be getting any PR's in several areas again (just a hunch..LOL)).

The hardest workouts so far:

1. Linda
2. 400m run(I subbed 500m row), 21 SDHP, 21 thrusters x5

I'm guessing the physical impact of this 400m walking lunge will not be as immediate and catastrophic to the system but will be reminiscient of my experience 10 years ago of trying to play tackle football on thanksgiving day with no preparation other than the typical workouts at the globogym...... I couldnt get out of bed without agony for 3 days. And that was when I was 30....OMG I am dreading/loving the challenge. :)

-I need Kansas City crossfitters to train with......any out there?

I knew the Blauer vid was a sign...he was here for the last time, too.

C

I know what you're thinking.....doesn't look sooo bad on paper

After nearly a year of Crossfit, not one other WOD left me more sore for a longer period of time than this the last time it came around. The wokout itself is not to terrible, but the aftermath is horrific.

Great Video! Very informative, well done. Thanks a lot!

I'm on duty all weekend at my Coast Guard station so I'm stuck doing this WOD in our relatively small gym. We're getting a prety bad winter storm tonight and tommorow so doing it outside is probably gonna be out of the question. It's approximately 10 yds wall to wall. Should be interesting. Anybody else have a similar situation?

I cringed in pain when I sat down on the toilet seat for about 3-4 days after this last time. I looked like I had a corn cob in my tail end when I walked also- but hey walking and going to the bathroom is a small price to pay for the kool-aid

Sat
SP rep 1: 70-70-75-75-75
PP rep 3: 80-85-90-90-90
PJ rep 5: 95-100-105 (4+1)-105(PR)-105(4+1)

1 Arm snatch, 25#, 60 rep each arm broken into sets of 15.

Worked on HSPU- ooh they are a million times better and can get 12 in a row.

Likely will get in some interval work tomorrow morning (Sunday).
Erin

Down as a result of surgery.

This was one of my first WODs too and it kicked my butt, pun intended. I know if I could do this one I would beat my time by at least a few minutes.

070828 19:50 424 steps

This one looks easy but I in vision the track and I think otherwise (plus I’ve read other posts). I plan to do this tomorrow on one of the Plainfield High School tracks, which are all snow covered due to the snow storm tonight so it should be interesting.

#8 Bearcat-I did it on a treadmill last time in 17:17. I almost thought it was an advantage because I resisted the urge to decrease the speed and so I was forced to maintain a constant pace.

I took one look at the WOD and said that is going to hurt. Its so simpled then LoL'ed. Luckily I just started karate again after a long break of intense work at school. The first thing we did when I got back was lunges, squats, and basics (more lunges with punches).

:)

#30 Denver
Yeah I can see how that might be an advantage....sort of. What speed did you use? Incline?

The 08 Eva T calendar is here:
http://www.aasgaardco.com/store/store.php?crn=208&rn=313&action=show_detail

$17.45 including S&H.
Hope my wife likes it as much as I do.

Wow...
I just heard my thighs start sobbing... LOL.

Instead of weighted pull ups yesterday, I did this little gem (halfway through I was cursing myself for thinking it up):

"One K"

100 Pullups
200 Wall Ball Shots
300 GHD Sit Ups
400 Double Unders

For time. Partitioned as needed.

1:04:57

- Tom

Maybe it wasn't a good idea working on my squat after today's workout. Tomorrow will suck bad, but what more could I ask for during exam week. Gotta love the crossfit monster.

#36 Tom

I did the rx'd WOD "Michael" on 071203. After doing the three rounds of 50 GHD Sit Ups I literally felt the soreness in my abs for a full week. I can't what the after effects of doing 300 would be like.

So, I just got a fellow SWAT Team guy to do Crossfit. You know his type, he is uber strong, the strongest and most fit guy on the team. So he's been doing it a whole 3 weeks. He looks at today's WOD and says, "That's it?"

Oh is he in for a surprise. I can't wait to invite him on a 5K in three days. The tough guy is gonna either cry through the pain so as not to appear weak, or he is gonna have to come up with a good excuse not to go with me. It will be worth it to put up with the pain to watch this.

I telemark ski 2-3 times a week. Almost feel like I'm cheating on this one. That being said, this is probably gonna burn my ass tomorrow morning.
Question, is this with, without, or option bar?

Nice picture

My hamstrings did not appreciate this WOD. I changed it up a bit and did 50M lunge, 50 Pullups, 50M lunge, 50 pushups...keeping the lunge distance constant while dropping the pullups and pushups by ten every set. i didnt time myself.

#36....
Wow.. I am gonna give it to you. Thats a creative one. Though I think one that would be fun to try.

Haha, I did this in water polo. At that point, I was already having trouble walking and this workout didn't help at all. This was our warmup... afterwards we did ~15 bleachers and some sprints and then we got into the pool to do drills and swimming sprints. Oh man, that was fun :P I'll have to give this one a try.

Is that tony blauer serieus about that protective gear and helmets... we drill like that with just a mouthpiece and gloves...

THIS IS A WOD THAT WILL MAKE YOU CRY MOMMA" WHEN YOU GO TO SIT DOWN A DAY AFTER YOU DO IF YOUR NOT USE TO THIS EXERCISE.BUT I REALY LOVE IT, IT MAKES FOR A GREAT SET OF QUADS AND NICE BACK SIDE.

Oh, man... it's going to be tough doing my field work for the next couple of days

I would like to buy an Eva T calendar. I would like to see what it looks like. It seems as if the web site is down in the link through the store and through the post from earlier.

I will try again later.

The Zone diet is really beginning to work. My body refuses to sleep more than a couple of hours (5-6). Then, it wills me to get up.

In addition to the WODs, I did two days of tabata style 100's. I could not do the weighted pullups yesterday because of this. The 400m lunges should be fun.

100 pullups (lighter weight on Gravitron),
100 bench press (~185)
100 situps (50 regular and 50 knees to elbows on a bench)
100 squats (or leg press - I do not care what Mark Rippetoe thinks as long as I am doing full extension - I usually do about 360 - 450 lbs for this). There is also an inclined squat machine that also kicks my butt if I put on enough weight.

Anyways, looking forward to checking out the Eva T Calendar.

Stuart

John #12 & Ryan #41,

Thanks and it's Ike and my pleasure to do whatever I can to keep the wolves at bay from preying on everyone else out there. Take care and stay fit!

Ian Carver (K9-4)
Sacramento Sheriff's Dept.
www.SSDK9.com

#47 Stuart: Check out

www.skievat.blogspot.com

That's Eva T's blog. You can click right on the calendar which you'll see when you scroll down a bit and you can get it from there. :)

I have her blog bookmarked in my computer. It's fun to read. Everytime she posts she creates a workout that can be done without equipment which is great, especially for traveling.

GREAT VIDEO!! First training video I think I've seen that says to get smacked around for a bit. Very informative and something I'm definitely gonna practice with my partners.

Similar problem as #26, Weather too nasty to do outside on a track and gym is small w/out a track. Somebody out there 5'11" have a step count for me? This way I can lose my mind going wall to wall in my house.

So I pop on to check the workout this morning….and this is the process that went on in the ¼ second it took me to read it….

400 Yards (um, ok some kind of intervals, I’ve got this)….
Walking (What the hell? Confusion sets in)
Lunges (When I got that far, he came for a visit)

“He”, I suppose is Pukie’s second cousin. He is that sick, cold, heavy fealing in the bottom of your stomach. His arrival us usually heralded by the expression “Oh $#!7! I am in trouuuubllllle.”

He is fear.

I managed 175 steps, and that was all she wrote for my legs, so I hobbled back and forth a little bit, stomped my feet some and gutted out another 25. Total time 13:38.

What on earth are you guys talking about “won’t be able to walk in 2 days”. I can’t walk NOW! The next 48 hours can just dang well take care of themselves, I’m going to go find my Motrin.

Regards,
Lisa

Well, made it through 3/4 of the steps (300) in 16:30, which is better than last time but man, a full 400 will really be something. Ow! (measured by # steps, not by distance; did it in my dorm room)

CF Amateur
1st time for this WOD...

Ran 3:20 wu
400m walking lunges 14:09
Legs are screaming from running 5k yesterday before the pullup session.
Pain has already set in and not enough motrin.

M/22/6'1"/185

So glad I did all of my swims yesterday. 21.09 in the 50 free and 50.1 in the 100 fly.
Warmup: Shovel so I can get to the meet and coach the little guys
400m Lunge: No stopwatch, couldn't find it. 491 steps total. That was brutal. Lunging downhill is so much harder than uphill. Thankfully the plows did a pretty good job, I was only working through a couple inches rather than seven or eight.

Good luck everybody, it's a doozy

25/m/185

I'm glad I got this one over with early. Work tonight should be interesting, not being able to walk and all...

15:47 - a 10 minute improvement from August, WOOT!

30/m/180

As rx - 15::21 - 398 lunges.

Legs were on fire! When I stopped I made the mistake and sat down...well...more of a controlled fall. Tryin to stand up, now that was a sight. Great work-out!

5min rope skipping + CFWUx2

WOD:

7 x 1 x weighted pull ups (from yesterday)

1x25Kg
1x30Kg
1x35Kg
1x37,5Kg
1x40Kg
1x42,5Kg MISSED
1x41,25Kg (new PR)

400m walking lunge:

381 steps in 10:27min

davidcg81

same thing. All ice and rain outside in annapolis. I am trying to figure how many times I have to lunge back and forth in my office. My guess is it will just be 400 lunges.

Crossfit Bucca

25/m/205: 12:20; 400 steps

Oh I remember this one like it was yesterday! 457 steps 19:31 and hurt like hell for 3 days. I was stronger once the pain went away though. Bring it on!

NAC #51 I'm 5'10 and it took me 333 steps.

I'd never done this WOD before and I was a little intimidated from all the foreboding posts. It wasn't that bad but we'll see in the next couple of days.

As rxd: 14:25

Ran 50m x 2 afterwards with a rimmed HMMWV tire and my legs are smoked.

http://i7.photobucket.com/albums/y257/nickoi/IMG_1361.jpg

22'06"
430 steps around the J50 parking lot. 54 sec improvement. I rested little and kissed the ground on most steps. ran 1.5 mi warm up, I seem to be ungodly slow in comparison to most.

bw: 183

As rx'd: 18:33, 366 steps. Gravel makes it tricky.

24/m/5'9"/190

16:45 steps...hmmm too preoccupied with not trying to faceplant, maybe next time?

viva la revolution
hohenfels, germany

AllisonNYC~

Outstanding post! I read your email when I got in this morning and instantly raced to the CF site to see what you were going to say! The momentary suspense was killing me!
I absolutely agree, as I have posted many times lately! It is not 1940 anymore. "Stay barefoot and pregnant......do the dishes.....and where is my damn beer..." are obsurd statements of the past. Elvis is dead, and it's almost 2008. The woman of today is exactly as you described. Strong in body, mind, heart and soul, intelligent, ass kicking and feminine at the same time. ALL of that correlates to being BEAUTIFUL!
Eva T., Nicole, Annie, Spider Chiok, AllisonNYC, Colleen, just to mention a few of CF's women are the beautiful WOMEN of today, as are all of the rest of the women who stand up, dig in, kick ass and be beautiful on these posts and in and out of our affiliates around the world!
HELL YEAH!
(I so flippin agree with you, Ijust wanted to piggy back on it a little bit!)

AS FOR TODAY's WOD:
Not this kid, not today. I did this WOD about a week and a half ago with a 10ft SLOSH PIPE on my shoulders and my knees and arse are still a tick tender! PLUS, from doing Heavy Fran yesyerday (8:28), I'm achey....and it's raining like a mother out........and I have ran out of excuses so I guess I will attack this WOD as Rx'd later today! (talked myself right back into it in only a few sentences! WOW!)

I woke in the middle of the night laughing in my sleep thinking a WOD:
"Tabata Run Forrest Run Tabata"
Tabata Run
"Forrest"= 10 pullups
10 pushups
10 squats
20 rounds...10 seconds rest in between rounds
followed by a tabata run. Time.

Am scared, but will have at it in 3...2....1..GET SOME!

~J~
~Train Hard and Push Through "IT"!~

26/M/5'10"/170

14:52 and 413 steps as RX'd

Chris: 23:30, unk steps

CFWU x 2

400m walking lunge:

376 steps in 10:33 min

5min rope skipping + CFWUx2

WOD:

400m walking lunge:

376 steps in 10:33min

269 steps per foot, 18:02. Slower than Aug - which turns out to have been short [sigh - now I know about gmaps]. Much stretching of my quads after - that's my failure point, and where I will pay the next few days. Maybe the 4 mile walk I promised my husband for later today will help? LOL.

400m walking lunge-

347 steps in 10:47

44/178

Last time was 15:00 with a 20lb vest on.

This time I was aiming for the Darwin awards so opted to do it outside in the middle of a blizzard in New Hampshire on unpaved roads, with a 20lb vest.

Time: 19:55, 408 steps.

My wise ass daughter was giving me some coaching on the way back, "Dad, make sure your knees are tracking over your toes" while I was stumbling like a drunken Sailor.

M/30/5'7/183
406 steps, 22:29
I have no idea if I did 400m or not, but 400 steps seems like it will get me close. I'm just glad to finish, but I think the next few days may be provide me with memories of this wod.

12bravo, what city are you on SWAT? My fiance is a police officer and SERT (our version of SWAT) is one of his career goals. One of his friends from Academy shares that goal and will be CrossFitting with us to train.

Dave and Belinda, what's your fieldwork? I'm an archaeologist.

Stuart, my sleep has been changing a lot- I hadn't considered that the Zone was the cause! Has anybody else experienced this??

After yesterday's ABC and shopping with Mother-in-Law today, I might not make it to this WOD. Tomorrow, for sure! People always stare as I lunge up and down hotel hallways and keep my trusty medball on the hotel nightstand... travelling for work sucks!

8:02 as rx'd

30.5 trips of 13 m in facility

sailorcrew- sounds like you've got a great daughter! Is she Crossfitting yet, or what??

31/f/158/68"

oooh, such a great welcome back. thanks, coach!
CFWUx2 (-dips, +HSPU)
440 walking lunges
22:05

can you say, rug-burn? this is the first workout that i literally collapsed and laid on the ground. usually i walk it off -- there was no walking this time! i was just saying friday that i thought the walking lunge was one of the best exercises ever. thanks for agreeing, coach!

ck

#73 sailocrew

My parents live in NH and they said they are getting hammered (with snow) right now!

A) you are an animal for attacking that in the snow

b) you are mad man for hitting that with a 20lb vest

c) looks like you have pasted down your primal gene to your daughter...that is so awesome!

d) hellova time...especially in those conditions!

GREAT JOB EVERYONE FOR ATTACKING THIS WOD! I love readin the times, posts, trecherous conditions people are doing this in! So pumps me up!

Just finished "Tabata run Forrest run Tabata" (as rx'd from up above)

runs at 12% grade at 9mph on tread

33:21

This was a horrifying WOD...it was wonderful! Fullblown asthma attack midway through (don't know why, it's been a while since one of those). Hit the Albuterol, caught my breath, pulled my face off the floor and continued on and finished.

I tell my clients:
"If it burns...it is supposed to. If it hurts...it is supposed to. If your short of breath...too bad suck it up and push on. YOU CAN YELL, SCREAM, MOAN, SWEAR, SWEAR AT ME, SWEAT, BLEED, CRY, PUKE, SPIT........BUT YOU CANNOT QUIT!!"

Gotta walk the walk.
Will hit this one later if bride allows!

Great day everyone! It's a new day...have a new experience!

~J~
~Train Hard and Push Through "IT"!~

Hi Leslie,

Yes, she does. She's 14 and does the main page right along with me. I scale for her where necessary but the progress she had made is amazing. She is a soccer player and the level of fitness she has achieved from Crossfit compared to her team mates is amazing. David.

Sunday musings...

This is one I can do. Will get it after working through my "honey-do" list.

1) Christmas cookies are NOT Zone. They cannot be macronutrient balanced. They were actually the inspiration for the Lays Potato Chip "Betcha can't eat one" campaign.

You've been warned.

2) Passion. Specifically passion at work and for our work. I read an article in Sports Illustrated last week about an NHL team that is replacing a coach. A major task for the new coach is to make sure that a certain 23 yo superstar doesn't lose his passion for playing the game. Really. Honestly and truly, that's what it said. Can you imagine? You're 23 years old and someone is paying you several million $$ each year to play your chosen game, and somehow you've given off vibes that there is a risk that you might lose your passion for playing.

Now, there are some among us who are so good at what they do that they can just "mail it in" and whatever "it" is will still be so much better than most others who do "it" that the result will still be extraordinary. I think these folks got to this point partly through native skills and talent, but I contend that they arrived at this stage of excellence because of their passion for whatever it is they do, coupled with a pride in their level of achievement that prompts them to, at the very least, attempt to bring their very best to each "game". Anyone been to more than one cert? I can't imagine Coach's passion was any less evident at the second one in comparison to the first. In a similar fashion I don't think that Larry Lindeman or Eugene Allen feel any less passionate about their roles as first responders now, at my age, than they did as younger men. Nor do Eddie, Andy, and their SEAL brothers who continue to re-up.

Not everyone is passionate about what they do for a living, but those of us who once played the games that other men and women are paid to play will always pause at revelations such as that offered about the new NHL coach and say: Really? How could that be?

3) A Job Well-Done. To continue on this theme just a little bit, every job I know provides someone downstream with some sort of benefit. Even if one does a job extremely well the "everydayness" of a job sometimes makes one jaded to the impact that this downstream benefit may provide to the receiver. Kinda like the quarterback who throws the pass that allows the slot receiver to make the touchdown reception who replies to the press "I was just doing my job" on his way to the showers, or the firefighter who escorted the last occupant from the burning house to safety who says "that's just what I do" on her way to the showers.

But every now and then, even if you do your job so well that people who receive the benefits of your work are regularly and routinely amazed at your skill, your fortitude, your courage, whatever, something happens to break through the blase, your jaded view of what you do because you do it all the time. And you allow yourself just a small moment to realize that what it is that you do is extraordary; that you do it better than many or most others who do it; and that it really DOES make a difference for the people who receive the benefit of that work, no matter what that work may be.

I had one of those moments this week, one of those rare moments when I allowed myself to look at what I'd done through the eyes of the young man on the receiving end of my labors. One of those rare moments when I allowed myself to acknowledge that I do what I do well, and that what I do matters.

I don't think it makes a difference what it is you do; essentially all jobs are noble. I'll bet that you do it well. I'll also bet that you respond to compliments in a manner similar to the quarterback or the firefighter responding to the reporters, because otherwise it feels too much like patting yourself on the back. But every now and then it's nice to allow yourself to look at what you do through the eyes of the person who gets what you do or gets what you make. And it's nice to allow yourself, every once in awhile, when someone tells what a great job you did, it's nice to allow yourself to just smile and say "thanks".

I'll see you next week.

M/6'3/222/27

Don't have a track near by so I averaged 3 feet per lunge, did 440 lunges in 13:19. Very very hard!

17:59

386 steps

18:02

Bingo- I think some young, pro athletes, or even veteran athletes can become overwhelmed and jaded by publicity, money, and high demands. It's exciting watching athletes who love the game, are gracious to their fans, and generous with what they're time and money. Folks like that, in any profession, are very likeable.

Also, heros and sheros, I think, can claim they are "just doing their job" while being gracious, and not wanting a lot of private recognition. The team aspect of so many careers, such as firefighting, may leave many individuals who receive a private thank-you saying something like that because all they can think about is the value and importance of the rest of the team.

I don't disagree with what you said at all- I agree, actually, and just thought I would add some additional musings.

Now, perhaps I should get out of bed and away from the laptop!

Leslie- 27 / female / 6'2" / 175

22:17 319 steps (I'm Daddy-long-legs).

185/39/75"

I haven't had a visit from Mr. Pukie yet, but I had a visit from his distant cousing, Mr. Burp-a-zone. Mr. Burp-up-a-zone or (Mr. Burpie for short) tastes like 2 hour old breakfast drink and cantelope with a dash of olive oil for a real zesty treat.

I'm going to go find another zone to help subside Mr. Burpie a little bit.

I'm ready for my day of rest. Oh great, my thighs just locked up! I'll crawl to the kitchen instead.

400 steps

17:30

32/F/5'10"/155#

Last time this came up, I did the work inside and felt I might have measured the distance a little short. This time, I used favoriterun.com to map out an exact 400m outside.

Last time: 9:48, 299 steps (most likely shy of 400m)

Today: 10:56, 330 steps

I then waited 5 minutes and went again.

Today, second round: 10:55, 327 steps

Let's see, this is my first time with this WOD.

My average gate is 106cm which would make this workout about 377 lunges. However, I'm backing it off a bit so I walk tommorrow and WOD on Tues. Next time it'll be the full 377.

16:34
304 lunges

This was definetly enough for today as I had a hard time climbing the stairs to get out of my basement - J.E.L.L.O.

34/M/77kg

400 steps: 11min 40sec

This is gonna hurt BIG TIME!!!!!!!
I can't wait!

50/M/180

scaled - pack 250m
14:12

Raining out so I did 250 walking lunges around my basement.
Todays tingling in my legs promises tomorrows pain!

Comment #45

"Is that tony blauer serieus about that protective gear and helmets... we drill like that with just a mouthpiece and gloves..."

OMG...a 4:16 video that's packed with some GREAT info and that's all that's heard?

The other 4:13 seconds talked about creating a mental blueprint and stress innoculation...VERY valid points for those who haven't been in that position before....heck, it's valid for those that have been there before. By doing the drills at the speed he was demo-ing, your mind is able to create proper programming, i.e. mental blueprints.

Sorry if I come across as an a**, but all that info given, and the ONLY thing mentioned is 'we do that with just a mouthpiece and gloves'....come on now!

JTG

400 steps in my parents' kitchen - 17:12

m/29/222

19:09

I can't walk.

m/42
first time 400m Walking Lunges
400 steps, 17:45

400 lunges @ 23.26m

435 steps, 35:00
Last 40 meters crying, sobbed after workout. I kept thinking, 'I must have been holding on to something to cry like that.' Then I realized, nope, just a workout that tried mighty to kick my arse and I wouldn't let it. THAT's CF!

Well today the track was all locked up so we had to pace out 400m around the church parking lot across the street. This was definately interesting in Syracuse seeing as we had about a foot of snow fall last night. Lunges through 1 - 1 1/2 feet of snow is awesome!
Nolan: 12:01 326 steps
Chris: 12:30 360 steps

First day 1 wek 1 of the burgener olympic lifting program from the dec CFJ, then lunges. 210 mtr 230 steps in 13 min, then my parents came by to visit.I wanted to finish the wod, but did not mind very much to stop.
I wonder how you all do it so fast, like running with lunges or something.

Have fun, Johan

42/f/5'6

shoveled my driveway for an hour.
did 400 m lunges driveway.

20:25 min

13:01

Ouch!

Love the dogs! Is there a photo album of the Crossfit APBTs anywhere?

Maximus 3x5 program, squats, 5x45,45,135,185,205,225,225,225; then presses, 5x45,45,65,85,105,115,115,115. My partner Josh Murphy nailed 280 on his working sets of squats and 150 for his presses. Two days off definately helped. Thanks Max and Josh! BW:170 Y/A:59

hands-free, knees to the ground
Denise 18:30
Jane 19:25
Beth 21:15

Totally lost track of how many....

After shoveling the yard and sidwalk did lunnges up and down the hall.

As RXed: 17:00, 448 steps (16 lapsx28 steps).

.M

400 m walking lunge

14:08

359 lunges.

Just did this out in 8 inches of snow. Didn't get the time as my watch actually stopped working.

No fun.

185#/M/35

11:53 395 steps

Thanks Bingo for yet another wonderful Sunday post. Clearly the passion you write of is found in the vibrancy of your insights.

no track, estimated distance

400 steps

TIME - 10:12

I think crossfit should incorporate shoveling into their WODs (all those in the chicago land area understand my pain)

#67 J roCK

Elvis isn't dead my friend.

Scotty: M/33/152

20:59 Approx 450 steps

Justin M/33/215

32:42 Approx 440 Steps

"I can't feel my legs!"
Not just for trauma victims anymore

167/f/36
13:35 375 steps. fun! very meditative.i loved this but i cant walk at all 10 minutes after. gulp. I fear tomorrow.

Gary----51/M/205.....24:45...approx. 440 lunges
Scott---33/M/152.....20:59
Justin--33/M/215.....32:42

Keeping track of the number of lunges seems secondary to not falling over.

As Rx'd: (405m, 410 steps on HS track)

15:36

(almost two-and-a-half minutes better than last time: 17:57 - 421 steps)

Felt it going quicker this time, but still a killer. Legs have never been so pumped as from this WOD. DOMS should really kick in about Tuesday while I'm sitting on my butt playing poker all day in Vegas... :)

190/39/M

400m Walking lunge as rx'd in 3 inches of snow covered track

400 run wu
13:43 376 steps + one slip and fall
400 run cool down

Thanks for all the inspiring posts

400 walking lunges
12:39

My legs were so sore when I got out of bed this morning. I was doing lunges 2 nights ago and they caught up with me. Tabata squats yesterday too. I'm hurtin :) Love it

My hands are a disaster

I love you J ROCK!!
seriously, I learn so much from every one of your posts. I love you for your spirit and enthusiasm.

33M / 187# / WOD #223 / CFT 845

CFWU, then 400 meter Walking lunge = 342 steps in 14:59, broken mostly in bursts of 10.

m/44/154

17:42 400+
Way better than first time, but my legs are still hurting.

373 steps in 18:05 (-1:05)

Last time this came up it was wicked hot and I had to do this along a shaded treeline as the sun started to set. Today it was 30 degrees with 30 MPH winds and blowing snow.

And thanks to my friend P. Froschauer with the 1st Cav in Baghdad. These desert combat boots are ultra warm!

5'8''/145/m24

11:13

F/33/144/5'5

Did 300m 15:30 250+ lunges.
To be fair I have to dance tonight and need my legs...

BTW - Thank-you CrossFit -

40y/o M
75" 200#
CFWUx3 (home version...sets of 15)

400m walking lunges
18:11 426steps
I think I need to remeasure

M/45/156

400m walking lunges: 11:53; 413 steps
That'll hurt tomorrow!

on the 100m indoor track at the YMCA, 347 steps, 8:32.

warmed up with Snatch work

WOD "Pacing The Cage" 16 1/2 laps down and back across our gym floor, 33 turn arounds. Untimed but confident it was still quicker than last time.

11:25 work on touching back knee and staying off heels. try to count steps.

26/m/5'10"/167

We did yesterday's WOD today -
40,45,45,50,50,55,45

Then, in addition to today's WOD, we did max # of jumping squats in 1 min. with a 45lb barbell on back as seen here:

http://media.crossfit.com/cf-video/CrossFit_BurgJumpingSquatsMR.wmv

Singer and I tied at 47. Brown started crying at like 15 and only got about 25. This addition was a nice little icing on the cake - highly recommended.

8:21 as rx'd

lost count of the steps

Crappy weather in Boston. Measured out a 42" and that results in approximately 377 steps per quarter mile. I did 384 last time, so did the same this time in my living room while watching the Pats game.

New PR...384 standing lunges in 15:59. Did it in sets of 50 lunges.

Staying off heels was wrong. Work on pushing off front heel to use glutes.

13:48 pr. For some reason I missed the step counting thing, both in the instructions and when I checked my previous pr. D'Oh! Last time 17:24 in 420 steps.

24:17, 416 as rx'd.
Legs collapsed when I finished.

D - 41/205/6-3" 20:40
M - 41/118/5-1" 20:52
Lost track of steps

30 y/o male, 155lbs.

11:44, 342 steps. Somebody kill me, please.

D: 41/205/6-3" 20:40
M: 41/118/5-1" 20:52
We lost track of step count.

Doug, 20:40. Mary, 20:52.
We lost track of step count, around 400 and 425.

44/m/158#

As Rx'd, 19:41

Wow, does going down stairs suck after that.

12:15

slower than last time but had to do it inside due to weather and suffering from a cold

I can tell I am going to be jacked up for a day or two. I though I would be fun with my 2 yr old daughter on my shoulders. she is aprox 30lbs made it 200m and decided that the kiddo was a the best bad idea of the week. finished in 12:30

40/195/6'0"

8:22.

Allison,

Judd and I were standing next to each other at the Quantico cert watching the physical prowess, control, potential explosive force and overall molten-brass hotness that radiates like an aura around Eva and before my brain-to-mouth filter kicked in, I blurted out-

'Yep, God is a man. Definitely.'

'nuff said, I suppose.

Chef

.

26/m/5'10"/203

We did yesterday's WOD today -
45 55 65 75 75 75 75
Then, in addition to today's WOD, we did max # of jumping squats 1 min. with a 45lb barbell on back.

Jake and I tied at 47. Rane thought 50 was to hard and cried his way to 25.

This will be my first time doing this WOD, and the comments thus far have convinced me to go run errands first before tossing my lower half in the blender. Like much of the rest of the country, Chicago is currently buried under a small mountain of snow, so if I'm going to safely take my 400hp rear wheel drive car to the mall in this mess, I need my legs to work properly. I've already measured it out: 57.33 lengths of my living room. I'm nervous about this one, but that's never stopped me before. I will report back upon completion.

as Rx'd (kinda lol)
16:54
353 steps
I chickened out and went to my base gym and used the basketball court. The 40 mph wind gusts and blowing snow kind of detered me from using the track. I went around the court 5 times, which should be roughly 400 m. Talk about getting some weird looks. Gotta luv it!
My gluteus maximus is fried right now, lol.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

400M Walking Lunge
Time: 28:52
446 steps. 28 basement lengths.
Foam roll after.
First time doing this one.

11:10

340 steps

faster than last time...

34 M 195

19:20
395 Steps
X-Mas party slowed me down a little today.

48/M/170 19:54

Well, rode my bike into town to get the mail and stop by the track....was almost killed by a lady who decided she just HAD to park in the space that I happened to be riding past. Then I decided to run sprints at the track BEFORE the lunges. Oops.

Made it 200m in 9 minutes with 179 steps. I stopped then because I was afraid I wouldn't be able to ride home :D

12/16/07

M/38/172
394 steps

None of the kids actually finished the entire distance but these are direct quotes. I think it's a reflection of how their legs actually felt according to their age. Looks like they put in some serious work!!!!

Cayden
M/6/40
1 million and 9

Dakota
M/5/41
2051

Justus
M/8/48
8000

Madison
F/6/44
920

can someone tell me how to locate an old post on the comments

1k row, cfwu

RX'd: 12:43--360 lunge steps. 22 secs faster, 44 steps longer due to more accurate 400m out and back since last time.

400 steps - 12:03

140#/20yom
cfwu

12:57 (from 20:45)

wow! destroyed last time! can't walk, but wow! kudos to those who finish, and good luck walking tomorrow

M/38/172
394 steps

None of the kids actually finished the entire distance but these are direct quotes. I think it's a reflection of how their legs actually felt according to their age. Looks like they put in some serious work!

Cayden
M/6/40
1 million and 9

Dakota
M/5/41
2051

Justus
M/8/48
8000

Madison
F/6/44
920

390 steps

480 steps
23 minutes

Snowpacked roads

as Rx'd - 16:02 (20:06 last time)
didn't count steps
Ouchies

This workout is really going to suck with a 20lb weight vest.

When this WOD was posted, like many, I said: "That's it?!"

Now I know what IT is: Pain after the first 10 meters or so, followed by panic, followed by sweat, followed by tears... ...then I reached 100 meters.

~415 steps
15:57

47yom 160#
351 steps (slightly longer than 400m) but, the same number as last time. 11:11 4 secs faster

Squats yesterday.... stupid me.

Ran 1.5 miles 11:08
Lunges 13:40
Ran 1.5 miles 12:22
1.5 hours of racquetball

First time doing this WOD, my legs are beat!

As Rx'd in the snow, 13:49, 375 steps.

F/26/115/4'10"

Lots of short lunges the first 200m...then switch to long lunges but still end up with 515 lunges all together. I did not think I would end up doing this many lunges today.

515 steps
22:38

On track, no hands, knee to the ground:

376 steps
17:30

17:57 as rx'd

24/f/5'6"/149

425 steps
Time: 16:04

24/m/150

16:07

417 steps

This was such a good WOD. Really didn't think it was going to be that bad but I like to be proven wrong from time to time. Very humbling.

24/m/150

16:07

417 steps

This was such a good WOD. Really didn't think it was going to be that bad but I like to be proven wrong from time to time. Very humbling.

MY NEIGHBORS THINK I AM NUTS!!!
23:30 w/ a baby stroller (baby included)
Did not count steps
The stroller made me bend forward a little, so poor vertical form but had to push it - half uphill

m/28yrs/75kg

15 min 51 sec and 372 steps.

I expected it to be a killer, but after the first 10 steps I though, hey this is easy, then I reached 30 and changed my tune. For the last third there was more lunge, step, lunge than there was lunge, lunge. Walking tomorrow is going to be interesting.
Bring on the rest day.

403 steps...about 20 min

Front squat
205 x3 reps x5
clean pulls
210x3, 215x2 , 225x1
rack jerk behind head
up to 205
-some dead work-

CFWU- Minus pu's
Wod- 18 mintues.
Five minutes better than last time!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/37/185/70"
WOD as Rx'd

Did on center lane at HS track.
376 lunges; 16:17.

9:25, 9:30 last time..... round a 200m twice

P.s.- it was 30 degrees out and a few little snow flakes were flurrying about me as I did this. =)

As Rx'd. 423 steps = 15:38.

9:25, 9:30 last time..... round a 200m twice

M45/250#

WOD as Rx'd 393 steps in 19:48. Short rest every 20 steps after the first 80. Cost me two minutes over last time. Will crank up intensity next time.

done in the pouring rain....couldn't use the track because they are redoing it, sooo I based "step-age" on posts here.

420 lunges....around 11:30 for time.

owie, owie, owie. if i fall down my stairs who is gonna call the ambulance? LOL! Get some!

47/M/6'3"/232
Wow – that WOD kicked my a$$. I just missed this last time since I started CrossFitting on 5 September of this year. Once again, in black and white on the post it didn’t look too bad, and I figured I’d knock it out in 5 minutes. Boy was I in for a shocking surprise, and my neighbors up here in Sugarloaf must think I’m nuts. I used my TBS pace count a few months back to measure out a 400 meter course by our house and I used that today. I started with a thorough CFWU, then the lunges. 102 steps out to the turn around point and 102 steps back. It took me a total of 26 minutes to complete, and I was breaking it up into sets of 5 steps at a time. I was surprised at how winded I was getting. I know this workout will crush my legs for the next week. I’m just pleased that I stuck with it the whole way and I don’t care if my neighbors think I’m crazy.

WOD done in 11:20 379 steps.
Now I will enjoy watching football and let my "jello legs recoup before going to work.I love this wod!

320-340. I only had a 25m stretch, so 16 laps. Roughly 19-22 each lap. Dont have the time

35/M/178
CFWU
400 Steps = 445m (Measured after)
15:45min

27/m/168

As rx'd

13:38 ; 340 steps

44/M/6'/185

DID THIS WITH A 45 POUND WEIGHT PLATE CARRIED IN MY ARMS CROSSED IN FRONT OF CHEST.

4OO-M WALKING LUNGES WITH 45 PLATE: 14:08

I'LL BE USING MY WALKER THE REST OF TODAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Shana A. f/31/135 .... Dani B. f/32/141

w.u. w/500M row, 250 jumpropes, spiderman stretch & o.h.squats w/dowel

Shana-- 16:16
Dani -- 16:19

knee-kiss every step(didn't count the steps)

then:
400M farmer walk w/40#s
400M walk w/45# plate overhead
1000M run
38:27
then: tababta handstands & tabata L-hang & stretching.

M/51/69/184
Track snowed over, so I did 440 lunges around the b-ball court. Knee to deck every step.
Time 20:31
Followed with 25/15/10 GHD BE & SU

Here was my WOD.

(1) Shoveling for 90 minutes.
(2) WOD - only 150 meters for me since I pulled a muscle in my glute trying to go deep everytime (my 5th WOD) while my wife got 300 meters (her 2nd WOD).
(3) Shoveling for 90 minutes.

I am done.

bingo -- love the musings, thank you.

leslie ap -- haha! posting is addicting isn't it?

laura decatur -- TWICE?! you are insane! god bless you!

J Rock -- wow... i mean, wow... i don't know that i belong in that group, but THANK YOU for the shout out. and as you said, strong = beautiful. thanks to all my sheros who inspire me! (anyone heard from kate -- jknl?)

U'i -- darn straight! you tell that mean workout! well done today.

and on a personal note, i actually measured my lunge. its 43". that means i should have done 368. i did 440. that's an extra 72! i was feeling guilty for not doing these outside, but not really anymore. besides, my butt will thank me for those extra 72. about to get in the cold whirlpool -- 55 degrees of fun, but might be the only reason i will be able to walk tomorrow!

ck

370 lunges in 13:00. Did the extra 30 for an even 400 in 14:06. Ouch.

26/m/165
416 steps in 15:41.

bwt:152

rx'd with 45# bar: 13:47

29/M/190

400m walking lunge
19:22
Happy just to be done. This was painful.

m/33/175

422 steps
16:35

43/M/190
14:12 376 Steps - Will feel this tomorrow!

61/m/178/6'

CFWU x 3

WOD 400m walking lunges

14:53 398 steps

Burnt up my quads!! Rear knee touch 99% of the time. In August I only did 250m in 11:28. Faster pace at the rx'd distance this time!

46 198

as rxed 10:02 (384 steps)

it hurt, and last time the doms hurt even more.

436 steps, 16 minutes..so far it was not too bad! we will confirm in the the morning!! i did the shoulder press, push press, push jerk WOD from the other day first. i have BJJ tomorrow night...we will see how i feel....

hmmm, marked off exactly 20 repeats of 20m - 12:57 which is much slower than the 11:05 I did it in last time. Last time was outside. I really focused on staying taller and tighter in the core and more constant movement. I guess the constant movement was slower. I would shake out my legs and record laps every 20m.
Pre: cfwu x 2, bwu x 3 followed by 5 sets of 3 reps each FS and Jerk (88#/110#)

m/33/204x6'

So the last time this came up I think I made it about 220M and 181 very miserable steps.
Today's a new day

WOD as RX'd
343 steps 20:25
It felt absolutely awesome to finish, and yes I grin a little everytime I hear someone say "that's it" on any of the WOD's. This is a self correcting problem. it usually only takes once. Waited 30 min. and did Yesterdays WOD of weighted PU.
CFWUx3@15 ( my legs were destroyed)
1-25
1-45
1-65
1-85
1-95 (missed)
1-90
1-90(missed)
Shoulders still blasted from 3 days ago.
Everyday above ground is a good one!

18:17

did not count steps

39/M/5'10"/195lbs

I could only do 200M, which is twice what I expected to be able to do.

319 lunges, 17:30. I failed at 320 and couldn't stand for about 10 minutes. I must be making some short lunges. Gotta watch that.

Too cold and snowy here to go to the track. Instead I did:

10 rounds for time of:
5 weighted dips w/ 25lbs
10 deadlifts 135lbs
5 pullups

It was really really not nice, but a damn good workout.

wod
13:32
402 lunges
about a minute better than last time. woohoo

400 M as r/x'd
finished in: 18:55
(prev pr - 20:20)
we had to detour around a couple deep puddles on the track. i only counted my first 100 steps but it was about a quarter lap so its about 400 steps.

5oo m Swim
Between Laps, Sets of:
push-ups, sit-ups, flutter kicks, crunches, leg raises, pull-ups

tejanostylin -

The simple way to locate an old post is to use the Find function of your browser. In Firefox and in Internet Explorer, use Ctrl-f and search on a string of text you know is in the old post you want to find. I usually just search on my name.

HTH

34/M/6-01/185

400m walking lunge in 18:54 in the snow

about 360 steps, I think

I used a track. 300 steps even, weird. 11.56

correction
2 minutes better than last time. nice

Happy birthday to me! 43 years old today. I'm proud to share the date with Beethoven and the Boston Tea Party.

Today's WOD: 428 steps, 27:35. 2 minutes slower than last time. I blame the weather.

Now to curl up with a strong beer. Strictly medicinal, of course! :-P

396 steps 9:46 as rx'd, shoveled myself out twice for another 90 min-can I eat a christmas cookie now?

28/m/187

14:57, 382 steps. PR by 1:38

M/26/135

Sub 400 lunges in my livingroom and hallway. Set of 60, 40, then 25's till the end... this was more of a mental challenge than anything, although I'm sure I'll feel it tomorrow.

Time: 14:32

Also did yesterday's weighted pull-ups today. I LOVE weighted pull-ups, nothing makes me feel more bad-ass!

30-45-55-65-75-75-75

1st and 2nd 75lb pulls I got my chin to the bar, 3rd I was about 1 inch short, but I've reached my goal of 1/2 bodyweight! New goal: 100 lbs!

30/m/186

as rx'd

339 steps
13:04

397 steps
18:41
then figure out how to get home without quadriceps.

322 steps in 21 minutes at an indoor track (sad.) I had to stop three times to catch my breath and wipe my sweat drenched face, I had no idea it was that hard. Looks like my steps were too long as well. I will strive to improve.

That really was a terrible experience. My legs are still quivering. I didn't cheat though, no hands and knee almost touched the ground every lunge. What ever doesn't kill you makes you.... well, really really sore.

11:12
349 steps

400 steps of snow lunges in the poconos. 20:59

24 lengths of the basketball court at the gym. ~600 steps. 11:25. Now all I have to do is wait for tomorrow...

391 Forgot the stopwatch

265 steps in 23:47. Cut it short at around 300 meters because I need to be able to walk this week. Stuck my legs in my 45 degree pool for about 30 seconds immediately after workout - hopefully that'll help the recovery.

I knew that something bad was coming today, but I didn't expect this...

WU: dog walk to the start point at a good pace

WOD: 16:47 ~360 steps and countless weird looks from people passing by.

Last time this took me over 24 min, so it's a good improvement!

Did
1:30 walk at 3.5mph
1:30 run at 11.5mph
1:30 walk at 3.5mph
1:30 run at 10.5mph
1:30 walk at 3.5mph
1:30 run at 9.5mph
20 Goblet squats with 65lb dumbelll

Did above in entirety for 3 rounds on treadmill..nasty!
Then did 1/6 mile of lunges, around track upstairs at gym in 14 minutes

Limped out of there...naptime now.

Allison_NYC when does your calendar come out?

Hey everyone, first time poster here. Coach, thank you for reminding me what pain and hard work really is again. That said, I made up a workout I want to get some feedback on.

Bench press 135#
Bent Rows 95#
KB Swing 53#

21-15-9 reps for time

After a few months I've got it down to 3:20.19 and hoping to get it below 3:00 by the end of the year.

Good/Bad?

6'4"/195/21/M

Any other CFers in charleston?

8:56 as rx'd

steps came to around 400.

21/M/6'1/185

First time ever doing this WOD:
21:56, lost track of step count

Ow.

Crossfit #16

NYC Style
measured off a meter in my stairwell. Climbing 2 stairs at a time equals one meter.

417 2 stair climbs 24:49 minutes.

M/22/150

As rx'd: ~14 minutes
~450 steps

Done outside in the cold, wind, and snow. Difficult to measure so did 400 lunges, probably a little longer than 400M.

Think it was 16:08.

6'4"/210/22

15ish minutes. 385 steps.

31/m/185

used indoor track and think i went over but rather do more than enough than not enough.

446 steps 19:30

13:27 394 steps
did a small inside track to not 100% certain on distance
3 sets one arm incline pullup with bent knees
2 sets weight transfer planks 5lbs

Age=27
BW=185

15:50 mins

OH MY GOD! I HAVE NO LEGS!

43/m/164

shoveled a lot of snow,
inside 400 walking lunges

19:10

M50/170

22:40

10 x 40 meters with a walk back between each set...very tough the last 80 meters.

35/m/70/170
Amundson wu
WOD 402m 427 steps, 22:30

27/f/137
Time: 11:05
Faster than last time by about two and a half minutes. Yeah! I freakin' love crossfit. I just wish I could stick to the Zone (unfortunately I love cookies way too much).

have to add 50 total steps for each set of 40 meters

6'0 185 Male

First week doing CrossFit, this kicked my butt no pun intended.

365 steps in 19 minutes, 51

As Rx'd on treadmill @ 2%, with knee kissing the deck on about 3/4 of the steps.
15:16, vs. 17:17 in August. Felt much more difficult this time...

Mike: 11:58; 382 steps

I am 5'2" so following allisonnyc's comments I went w/ 450 steps of lunges as I didn't have the chance to calculate beforehand.

I think it took me a little less than 30 minutes but I forgot to look at the clock when I finished...was too much in some crazy state of being after these lunges...I didn't realize that my heart would also be taxed and that...it was decently painful during the workout, but doesn't hurt much now (yet). My butt muscles were twitching like crazy while kneeling at Mass lol since I workedout immediately prior.

First time w/ this one.

m/28/154

CFWU X 1

60# Weighted pull-ups - 7

300 steps
9:45

First workout! Looked easy on paper!

357 Lunges on a treadmill at 1.2mph

Had to step off and walk away 4 times.

Anyone have an idea how to make this program work for a firefighter 24 on 48 off schedule? It is a lot easier to workout at work!

Age 35
BW 149#

12:16

M/36/190
400M walking lunges as rx'd:
12:21
Brought back memories of last time.

Did yesterday's as a makeup. 7 Pullup singles:

45
90
100(pr, with the rest)
105
110
115
115f

200 steps. 6:55

Cut in half due to fear I wouldn't be able to get out of bed. First attempt at this WOD. I think 200 will be plenty. My quads are already cooking up the pain that they will bring tomorrow.

m/33/70/201

18:46 didnt count steps.that was a leg pumper!

rowing training

2000m row
15 DL 65kg
15 pushups
10 rounds
2000m row

38.25
ouch

Shana A. & Dani B. in ATL-- you are animals! Awesome workout, I will be watching for future posts. Folks like you inspire me to kick more butt every time I go out!

Sometimes I get the feeling from my coworkers, as we load our overnight bags (and my medball) up to go spend another week out of town, that they are annoyed by my dedication to fitness, and my goal (to be bulletproof). I enjoy that they are annoyed because it reminds me that I am doing something challenging and demand... all the while, I am reaping huge rewards. Love you, CrossFit!

Leslie- 27 / female / 6'2" / 175

36/183
as RX'd 400m Lunge Walk
348 steps. 12:13

f / 44/ 5' 10" / 166 lbs.

I've been avoiding this all day... lounging around... reading about the zone... napping... cooking meals for my family... snowed in... I hate this WOD... Last time I only made it 1/2 way around the track...OK, OK, OK, its time to start. 3-2-1... ugh

#173 w/ the baby in the stroller

absolutely hilarious!!! your neighbors should think you are crazy haha - way to be hard core :)

36m/ 6'1"/183

Had to mod today as I was watching the babies and couldn't leave the house.

Measured lunge is 42" ball to ball.
That equates to just about 375 lunges in 400m.
Did 375 Jumping Lunges in 19:11
http://www.hyperstrike.com/Jumping-lunge-Exercise-1104.aspx

My last time I did as rx'd and my time was just under 14min.

I'm in trouble! I nearly fell down the stairs after my shower!

42/162

15:52 - 432 steps, about a 4 minute improvement from last time.

36M/6'3"/225
450 yards- about 15 minutes

WOW! I died during the 1st 100meters. I think I did to other stuff. I did the following:

Row 2K meters in 8 minutes
Crossfit Warmup
Burguner Warmup
WOD.

Do u think I exhausted myself to much before the WOD?

425 steps 12:30 Did on treadmill.

f/45/130
finally doing a rx'd wod after a 2 week lay off
FEELS SO GOOD

400 lunges
11:17
I'm very much looking foward to the booty pain tomorrow

Allison,
on your first date w/ someone you should show him your hands. If he reacts badly, he is not for you. I don't care how cute he may be. If he's turned on then a 2nd date should be considered. Trust me. My husband loves my 'disaster' hands!

I LOVE callouses on a man....huge turn on

5'11"/206lbs./30 year old/M

Walked around the aerobics room at my gym. perimeter is about 56 yds. Walked around 8 laps in 13:45. Took about 348 steps. yup, it killed.

coco colleen,
you beter have done those lunges by now. I don't see your time posted yet. Hey, if i can do it, so can you. Took me all day too, finally got to it at 6 but I'm done!

M/18 yrs old/ 145#

16:25

First time doing this workout and wow....looks alot easier in print. I even had to run back to my dorm after this one! my legs have never felt more fried, i love CF!

wow, i've just started following the program a week ago...amazing! todays walking lunge wod was even more difficult considering i did it a snow storm on a track near my house covered in 15 cm of snow! thats crossfit!!!!

m 32 / 181# / 6’2.5”
400 meter Walking lunge

14:03 (100m 2:54, 200m 6:25, 300m 10:15, 400m 14:03, heastbeat between 170 and 180 after 5 mins)
351 steps, 1st 50 steps stepping through, after that stopping in middle for a split second.

I’ve been CFing for 1 week now doing the WODs every day. The first time I heard about CF a couple of weeks ago I know I would love it. Fantastic concept. I have my background in martial arts but I have not been competing for 11 years now. I’ve worked out regularly 2-7 times per week and I’ve always considered being more or less in great shape. Well, I guess I’ve been wrong. My performance this first week (with the exception of maybe today’s lunges) has been rather pathetic. But I can’t wait to see the progress I’m sure I’ll make the next 12 months when I finally have a concept that “allows” and encourages you to push yourself to the limit.

I promised myself when I started a week ago that I’ll take the first two weeks easy. I’ve never done Olympic lifts before and I’ll concentrate on technique to start with. A lot of work to do there.

Fantastic website and community you have here. Thank you so much for sharing all this extensive knowledge and encouragement in this way. I’ve been a member of my local gym for more than 17 years now and I’m for the first time seriously considering giving up my membership. Thank you so much for CrossFit.

BW 70kg

11.31

400 Walking lunge steps Knee touch each rep

~360 steps in 12:53

Better than last effort by 7 steps and 3.5 minutes.

Jodi (F/29/107)
500m row
Mobility Drills
CFWUx1

500 walking lunges (have no idea how many meters but a heck of a lot more than 400 - haha!)

Time: 19:15

36yom/6'/205

.3 mile = 500m

16 min

(I hope my math is right)

f /44 / 166/ 5'10"

#264 Gina, just finished

400 lounges, 26 minutes.

happy now but can't walk

as rxd
m/6'2''/200
15:35
403 steps

made up yestersay

65lb pullups

400m lunge 12:45

1st time on this one.

As RX'd

14m 30secs

Looking forward to the DOMS tomorrow!!! ;-)

As Rx