December 16, 2007

Sunday 071216

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 070828.


Enlarge image

Stress Inoculation from the Guard, Tony Blauer - video [wmv] [mov]

Posted by lauren at December 16, 2007 12:00 PM

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.

Comment #1 - Posted by: AllisonNYC_23/5'2/118 at December 15, 2007 6:43 PM

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

Comment #2 - Posted by: Lau at December 15, 2007 6:43 PM

Allison, I agree, strong is hot.

Looking forward to the "walk" tomorrow.

Comment #3 - Posted by: bostonben 30/5'9"/175 at December 15, 2007 6:50 PM

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.

Comment #4 - Posted by: Mike at December 15, 2007 6:53 PM

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

Comment #5 - Posted by: TomF at December 15, 2007 6:58 PM

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.

Comment #6 - Posted by: AllisonNYC_23/5'2/118 at December 15, 2007 7:01 PM

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

Comment #7 - Posted by: Mac at December 15, 2007 7:02 PM

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

Comment #8 - Posted by: Bearcat 33/m/66"/183lbs at December 15, 2007 7:03 PM

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.

Comment #9 - Posted by: wtp at December 15, 2007 7:04 PM

#1 AllisonNYC - very classy post.

And I totally agree about EvaT!

Comment #10 - Posted by: Pete - Decatur, GA at December 15, 2007 7:06 PM

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.

Comment #11 - Posted by: matthew at December 15, 2007 7:06 PM

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

Comment #12 - Posted by: John Seiler at December 15, 2007 7:07 PM

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.

Comment #13 - Posted by: matthew at December 15, 2007 7:08 PM

#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.

Comment #14 - Posted by: matthew at December 15, 2007 7:11 PM

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.

Comment #15 - Posted by: backick at December 15, 2007 7:22 PM

ahhhhhh that WOD destroyed me last time!

Comment #16 - Posted by: Stefan G at December 15, 2007 7:27 PM

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

Comment #17 - Posted by: samnyc at December 15, 2007 7:31 PM

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

Comment #18 - Posted by: newman at December 15, 2007 7:31 PM

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!

Comment #19 - Posted by: Matt at December 15, 2007 7:37 PM

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 .

Comment #20 - Posted by: at December 15, 2007 7:41 PM

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.

Comment #21 - Posted by: hub at December 15, 2007 7:43 PM

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?

Comment #22 - Posted by: Brad A at December 15, 2007 7:43 PM

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


Comment #23 - Posted by: craigb at December 15, 2007 7:48 PM

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.

Comment #24 - Posted by: Vince S. at December 15, 2007 7:58 PM

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

Comment #25 - Posted by: Bradley at December 15, 2007 7:59 PM

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?

Comment #26 - Posted by: davidcg81 at December 15, 2007 8:00 PM

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

Comment #27 - Posted by: Alex at December 15, 2007 8:05 PM

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).

Comment #28 - Posted by: in8girl at December 15, 2007 8:05 PM

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

Comment #29 - Posted by: Adam W 39/5'7"/178 at December 15, 2007 8:10 PM

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.

Comment #30 - Posted by: Tom Meehan at December 15, 2007 8:21 PM

#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.

Comment #31 - Posted by: Denver Sheepdog at December 15, 2007 8:22 PM

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).


Comment #32 - Posted by: David Chathas at December 15, 2007 8:26 PM

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

Comment #33 - Posted by: Bearcat 33/m/66"/183lbs at December 15, 2007 8:29 PM

The 08 Eva T calendar is here:

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

Comment #34 - Posted by: Denver Sheepdog at December 15, 2007 8:29 PM

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

Comment #35 - Posted by: WSU Soldier at December 15, 2007 8:36 PM

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.


- Tom

Comment #36 - Posted by: T Woody at December 15, 2007 8:36 PM

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.

Comment #37 - Posted by: Adam.F at December 15, 2007 8:37 PM

#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.

Comment #38 - Posted by: Adam W 39/5'7"/178 at December 15, 2007 8:49 PM

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.

Comment #39 - Posted by: 12bravo at December 15, 2007 10:33 PM

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?

Comment #40 - Posted by: Devildawg 2040 at December 15, 2007 10:33 PM

Nice picture

Comment #41 - Posted by: Ryan Kosh at December 15, 2007 10:39 PM

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.

Comment #42 - Posted by: Justin A Joiner at December 15, 2007 10:52 PM

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

Comment #43 - Posted by: WSU Soldier at December 15, 2007 11:06 PM

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.

Comment #44 - Posted by: Brent Sallee at December 15, 2007 11:13 PM

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

Comment #45 - Posted by: Francisco at December 15, 2007 11:24 PM


Comment #46 - Posted by: gale at December 15, 2007 11:30 PM

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

Comment #47 - Posted by: Dave and Belinda at December 16, 2007 12:15 AM

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.


Comment #48 - Posted by: Stuart at December 16, 2007 12:23 AM

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.

Comment #49 - Posted by: Ian Carver at December 16, 2007 1:06 AM

#47 Stuart: Check out

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.

Comment #50 - Posted by: AllisonNYC_23/5'2/118 at December 16, 2007 1:17 AM

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.

Comment #51 - Posted by: Raul at December 16, 2007 1:20 AM

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.

Comment #52 - Posted by: NAC at December 16, 2007 1:50 AM

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.


Comment #53 - Posted by: Female / 28 / 5'10" / 168 at December 16, 2007 2:41 AM

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)

Comment #54 - Posted by: vputz at December 16, 2007 2:43 AM

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.

Comment #55 - Posted by: SDER Male / 33 / 5'10'' / 177 at December 16, 2007 2:56 AM


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

Comment #56 - Posted by: EricBrandom at December 16, 2007 3:37 AM


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!

Comment #57 - Posted by: Alex Europa at December 16, 2007 4:12 AM


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!

Comment #58 - Posted by: Elvis at December 16, 2007 4:22 AM

5min rope skipping + CFWUx2


7 x 1 x weighted pull ups (from yesterday)

1x42,5Kg MISSED
1x41,25Kg (new PR)

400m walking lunge:

381 steps in 10:27min

Comment #59 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at December 16, 2007 4:59 AM


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.

Comment #60 - Posted by: Clovis at December 16, 2007 5:21 AM

Crossfit Bucca

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

Comment #61 - Posted by: Ronin 6 at December 16, 2007 5:22 AM

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!

Comment #62 - Posted by: Bethany at December 16, 2007 5:25 AM

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.

Comment #63 - Posted by: Nick at December 16, 2007 5:35 AM

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.

Comment #64 - Posted by: Bob Taylor at December 16, 2007 5:42 AM

bw: 183

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

Comment #65 - Posted by: Rick510 - CrossFit Clarksville at December 16, 2007 5:42 AM


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

viva la revolution
hohenfels, germany

Comment #66 - Posted by: JDT at December 16, 2007 5:57 AM


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 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!
(I so flippin agree with you, Ijust wanted to piggy back on it a little bit!)

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!

~Train Hard and Push Through "IT"!~

Comment #67 - Posted by: J roCk at December 16, 2007 6:10 AM


14:52 and 413 steps as RX'd

Chris: 23:30, unk steps

Comment #68 - Posted by: Erik in Schweinfurt, Germany at December 16, 2007 6:22 AM

CFWU x 2

400m walking lunge:

376 steps in 10:33 min

Comment #69 - Posted by: onefinesuri at December 16, 2007 6:33 AM

5min rope skipping + CFWUx2


400m walking lunge:

376 steps in 10:33min

Comment #70 - Posted by: onefinesuri at December 16, 2007 6:34 AM

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.

Comment #71 - Posted by: annlee at December 16, 2007 6:41 AM

400m walking lunge-

347 steps in 10:47

Comment #72 - Posted by: MarcusG at December 16, 2007 6:49 AM


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.

Comment #73 - Posted by: sailorcrew at December 16, 2007 6:53 AM

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.

Comment #74 - Posted by: bhub at December 16, 2007 6:55 AM

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!

Comment #75 - Posted by: Leslie Ap at December 16, 2007 6:56 AM

8:02 as rx'd

30.5 trips of 13 m in facility

Comment #76 - Posted by: OPT at December 16, 2007 6:58 AM

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

Comment #77 - Posted by: Leslie Ap at December 16, 2007 6:59 AM


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

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!


Comment #78 - Posted by: colleen at December 16, 2007 7:00 AM

#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


This was a horrifying 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 is supposed to. If 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!

~Train Hard and Push Through "IT"!~

Comment #79 - Posted by: J roCk at December 16, 2007 7:07 AM

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.

Comment #80 - Posted by: sailorcrew at December 16, 2007 7:08 AM

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.

Comment #81 - Posted by: bingo at December 16, 2007 7:11 AM


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

Comment #82 - Posted by: Robert Linkul at December 16, 2007 7:19 AM


386 steps

Comment #83 - Posted by: Ben at December 16, 2007 7:20 AM


Comment #84 - Posted by: Hari at December 16, 2007 7:24 AM

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

Comment #85 - Posted by: Leslie Ap at December 16, 2007 7:24 AM

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


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.

Comment #86 - Posted by: Mac at December 16, 2007 7:29 AM

400 steps


Comment #87 - Posted by: Brent Dodge at December 16, 2007 7:35 AM


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 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

Comment #88 - Posted by: Laura, Decatur at December 16, 2007 7:45 AM

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.

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.

Comment #89 - Posted by: AVB at December 16, 2007 8:04 AM


400 steps: 11min 40sec

Comment #90 - Posted by: Nicholas at December 16, 2007 8:06 AM

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

Comment #91 - Posted by: maj blatt at December 16, 2007 8:44 AM


scaled - pack 250m

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

Comment #92 - Posted by: Old_Guy at December 16, 2007 8:48 AM

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!


Comment #93 - Posted by: JT Goodman at December 16, 2007 8:50 AM

400 steps in my parents' kitchen - 17:12

Comment #94 - Posted by: murlin at December 16, 2007 8:56 AM



I can't walk.

Comment #95 - Posted by: Clovis at December 16, 2007 8:58 AM

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

Comment #96 - Posted by: Fred G at December 16, 2007 8:58 AM

400 lunges @ 23.26m

Comment #97 - Posted by: GDJ at December 16, 2007 9:00 AM

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!

Comment #98 - Posted by: U'i at December 16, 2007 9:03 AM

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

Comment #99 - Posted by: Nolan at December 16, 2007 9:04 AM

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

Comment #100 - Posted by: Johan Nederhof/Rotterdam at December 16, 2007 9:10 AM


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

20:25 min

Comment #101 - Posted by: hanneke_chicago at December 16, 2007 9:12 AM



Comment #102 - Posted by: Dave F. at December 16, 2007 9:14 AM

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

Comment #103 - Posted by: Lisa at December 16, 2007 9:15 AM

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

Comment #104 - Posted by: john wopat at December 16, 2007 9:16 AM

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

Totally lost track of how many....

Comment #105 - Posted by: Tybee Islanders at December 16, 2007 9:21 AM

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

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


Comment #106 - Posted by: Mischa at December 16, 2007 9:24 AM

400 m walking lunge


359 lunges.

Comment #107 - Posted by: RJCIV 23/m/207 at December 16, 2007 9:24 AM

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

No fun.

Comment #108 - Posted by: Jake Di Vita at December 16, 2007 9:24 AM


11:53 395 steps

Comment #109 - Posted by: Raz at December 16, 2007 9:27 AM

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

Comment #110 - Posted by: john wopat at December 16, 2007 9:28 AM

no track, estimated distance

400 steps

TIME - 10:12

Comment #111 - Posted by: smithwick's at December 16, 2007 9:31 AM

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

Comment #112 - Posted by: mickey at December 16, 2007 9:42 AM

#67 J roCK

Elvis isn't dead my friend.

Comment #113 - Posted by: Elvis at December 16, 2007 9:45 AM

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

Comment #114 - Posted by: Scotty at December 16, 2007 9:51 AM

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

Comment #115 - Posted by: Julie Parisien at December 16, 2007 9:51 AM

Gary----51/M/205.....24:45...approx. 440 lunges

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

Comment #116 - Posted by: Shibe at December 16, 2007 9:52 AM

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


(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... :)

Comment #117 - Posted by: Chris M_38/M/175 at December 16, 2007 9:57 AM


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

Comment #118 - Posted by: Starkey at December 16, 2007 9:58 AM

400 walking lunges

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

Comment #119 - Posted by: AllisonNYC_23/5'2/118 at December 16, 2007 9:59 AM

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

Comment #120 - Posted by: Julie Parisien at December 16, 2007 9:59 AM

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

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

Comment #121 - Posted by: wilson at December 16, 2007 10:01 AM


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

Comment #122 - Posted by: KT at December 16, 2007 10:04 AM

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!

Comment #123 - Posted by: Boxer4_M/44/229/6'4" at December 16, 2007 10:08 AM



Comment #124 - Posted by: gunbuck187 at December 16, 2007 10:08 AM


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

BTW - Thank-you CrossFit -

Comment #125 - Posted by: Discogirl at December 16, 2007 10:17 AM

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

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

Comment #126 - Posted by: JuanMurphy at December 16, 2007 10:18 AM


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

Comment #127 - Posted by: Rainer at December 16, 2007 10:23 AM

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

Comment #128 - Posted by: Rob Corson at December 16, 2007 10:24 AM

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.

Comment #129 - Posted by: dan colson at December 16, 2007 10:25 AM

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

Comment #130 - Posted by: ccraft at December 16, 2007 10:29 AM


We did yesterday's WOD today -

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:

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.

Comment #131 - Posted by: Jake Anderson at December 16, 2007 10:31 AM

8:21 as rx'd

lost count of the steps

Comment #132 - Posted by: paulw at December 16, 2007 10:33 AM

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.

Comment #133 - Posted by: mbalanda at December 16, 2007 10:33 AM

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

Comment #134 - Posted by: ccraft at December 16, 2007 10:34 AM

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.

Comment #135 - Posted by: JPW at December 16, 2007 10:42 AM

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

Comment #136 - Posted by: sam p at December 16, 2007 10:43 AM

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

Comment #137 - Posted by: Doug and Mary at December 16, 2007 10:48 AM

30 y/o male, 155lbs.

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

Comment #138 - Posted by: Deuce at December 16, 2007 10:48 AM

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

Comment #139 - Posted by: Doug and Mary at December 16, 2007 10:49 AM

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

Comment #140 - Posted by: Mary and Doug at December 16, 2007 10:52 AM


As Rx'd, 19:41

Wow, does going down stairs suck after that.

Comment #141 - Posted by: dcostolo at December 16, 2007 10:52 AM


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

Comment #142 - Posted by: OPT Mommy at December 16, 2007 10:53 AM

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

Comment #143 - Posted by: JOHN R GAUNT at December 16, 2007 10:54 AM



Comment #144 - Posted by: GregP at December 16, 2007 10:54 AM


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.



Comment #145 - Posted by: Chef at December 16, 2007 10:58 AM


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.

Comment #146 - Posted by: Mike Singer at December 16, 2007 10:59 AM

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.

Comment #147 - Posted by: havoc_30/m/6'/173 at December 16, 2007 11:00 AM

as Rx'd (kinda lol)
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.

Comment #148 - Posted by: Bearcat 33/m/66"/183lbs at December 16, 2007 11:09 AM

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.

Comment #149 - Posted by: Sesoku at December 16, 2007 11:11 AM


340 steps

faster than last time...

Comment #150 - Posted by: Brett_nyc at December 16, 2007 11:14 AM

34 M 195

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

Comment #151 - Posted by: Brycen G at December 16, 2007 11:18 AM

48/M/170 19:54

Comment #152 - Posted by: ncsheepdog at December 16, 2007 11:19 AM

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

Comment #153 - Posted by: universible at December 16, 2007 11:20 AM


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!!!!

1 million and 9




Comment #154 - Posted by: prochargedmopar at December 16, 2007 11:25 AM

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

Comment #155 - Posted by: tejanostylin at December 16, 2007 11:26 AM

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.

Comment #156 - Posted by: Joel B. at December 16, 2007 11:28 AM

400 steps - 12:03

Comment #157 - Posted by: jpf at December 16, 2007 11:29 AM


12:57 (from 20:45)

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

Comment #158 - Posted by: newman at December 16, 2007 11:30 AM

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!

1 million and 9




Comment #159 - Posted by: prochargedmopar at December 16, 2007 11:31 AM

390 steps

Comment #160 - Posted by: newman at December 16, 2007 11:32 AM

480 steps
23 minutes

Snowpacked roads

Comment #161 - Posted by: steve S M/40/175 at December 16, 2007 11:36 AM

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

Comment #162 - Posted by: Simon 170/m/31 at December 16, 2007 11:47 AM

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

Comment #163 - Posted by: Ben at December 16, 2007 12:02 PM

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

Comment #164 - Posted by: Mike Mc 29/5'9"/163# at December 16, 2007 12:07 PM

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

Comment #165 - Posted by: Jim D. at December 16, 2007 12:08 PM

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!

Comment #166 - Posted by: Storms at December 16, 2007 12:08 PM

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

Comment #167 - Posted by: gamb at December 16, 2007 12:11 PM


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

Comment #168 - Posted by: Kim Phan at December 16, 2007 12:14 PM

On track, no hands, knee to the ground:

376 steps

Comment #169 - Posted by: Sam_26/6'5"/211lbs at December 16, 2007 12:29 PM

17:57 as rx'd

Comment #170 - Posted by: b ring - crossfit richmond at December 16, 2007 12:31 PM


425 steps
Time: 16:04

Comment #171 - Posted by: Kirsten C at December 16, 2007 12:34 PM



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.

Comment #172 - Posted by: Chris Holt at December 16, 2007 12:38 PM



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.

Comment #173 - Posted by: Chris Holt at December 16, 2007 12:39 PM

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

Comment #174 - Posted by: TopherJ at December 16, 2007 12:43 PM


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.

Comment #175 - Posted by: KCN at December 16, 2007 12:44 PM

403 steps...about 20 min

Comment #176 - Posted by: ecp2 at December 16, 2007 12:44 PM

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

Comment #177 - Posted by: bleedcf at December 16, 2007 12:46 PM

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

Comment #178 - Posted by: Verve at December 16, 2007 12:49 PM

WOD as Rx'd

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

Comment #179 - Posted by: Glenn at December 16, 2007 12:49 PM

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

Comment #180 - Posted by: LTP at December 16, 2007 12:51 PM

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

Comment #181 - Posted by: verve at December 16, 2007 12:51 PM

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

Comment #182 - Posted by: aegean at December 16, 2007 12:52 PM

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

Comment #183 - Posted by: LTP at December 16, 2007 12:54 PM


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.

Comment #184 - Posted by: Brian V at December 16, 2007 12:54 PM

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!

Comment #185 - Posted by: Shannon at December 16, 2007 12:54 PM

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.

Comment #186 - Posted by: DanO at December 16, 2007 12:58 PM

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!

Comment #187 - Posted by: gale at December 16, 2007 12:59 PM

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

Comment #188 - Posted by: Barrick at December 16, 2007 1:02 PM

400 Steps = 445m (Measured after)

Comment #189 - Posted by: superg at December 16, 2007 1:02 PM


As rx'd

13:38 ; 340 steps

Comment #190 - Posted by: Jarod at December 16, 2007 1:03 PM






Comment #191 - Posted by: ROBERT SUTHERLAND at December 16, 2007 1:04 PM

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)

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

Comment #192 - Posted by: Shana A. & Dani B. in ATL at December 16, 2007 1:04 PM

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

Comment #193 - Posted by: monroe at December 16, 2007 1:05 PM

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.

Comment #194 - Posted by: Brian at December 16, 2007 1:06 PM

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!


Comment #195 - Posted by: colleen at December 16, 2007 1:09 PM

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

Comment #196 - Posted by: rpo at December 16, 2007 1:13 PM

416 steps in 15:41.

Comment #197 - Posted by: Ben at December 16, 2007 1:13 PM


rx'd with 45# bar: 13:47

Comment #198 - Posted by: Ben CFC at December 16, 2007 1:18 PM


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

Comment #199 - Posted by: Todd L at December 16, 2007 1:20 PM


422 steps

Comment #200 - Posted by: xc_riding_dc at December 16, 2007 1:25 PM

14:12 376 Steps - Will feel this tomorrow!

Comment #201 - Posted by: spacely at December 16, 2007 1:25 PM


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!

Comment #202 - Posted by: hiflyer51 at December 16, 2007 1:26 PM

46 198

as rxed 10:02 (384 steps)

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

Comment #203 - Posted by: Kevin McClellan at December 16, 2007 1:29 PM

436 steps, 16 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....

Comment #204 - Posted by: Josh Ortegon at December 16, 2007 1:31 PM

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#)

Comment #205 - Posted by: Intent at December 16, 2007 1:32 PM


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)
1-95 (missed)
Shoulders still blasted from 3 days ago.
Everyday above ground is a good one!

Comment #206 - Posted by: will at December 16, 2007 1:34 PM


did not count steps

Comment #207 - Posted by: Pete - Decatur, GA at December 16, 2007 1:35 PM


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.

Comment #208 - Posted by: Joe B. at December 16, 2007 1:35 PM

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.

Comment #209 - Posted by: Jeff at December 16, 2007 1:36 PM

402 lunges
about a minute better than last time. woohoo

Comment #210 - Posted by: dmic at December 16, 2007 1:38 PM

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

Comment #211 - Posted by: NOTW at December 16, 2007 1:38 PM

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.


Comment #212 - Posted by: annlee at December 16, 2007 1:38 PM


400m walking lunge in 18:54 in the snow

about 360 steps, I think

Comment #213 - Posted by: The H is O at December 16, 2007 1:39 PM

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

Comment #214 - Posted by: masseur101 at December 16, 2007 1:39 PM

2 minutes better than last time. nice

Comment #215 - Posted by: dmic at December 16, 2007 1:41 PM

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

Comment #216 - Posted by: Martin at December 16, 2007 1:42 PM

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

Comment #217 - Posted by: jodi colbert at December 16, 2007 1:42 PM


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

Comment #218 - Posted by: esteban at December 16, 2007 1:42 PM


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!


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!

Comment #219 - Posted by: Jared at December 16, 2007 1:45 PM


as rx'd

339 steps

Comment #220 - Posted by: MWade at December 16, 2007 1:50 PM

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

Comment #221 - Posted by: David Burns at December 16, 2007 1:54 PM

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.

Comment #222 - Posted by: Trent at December 16, 2007 1:57 PM

349 steps

Comment #223 - Posted by: chris l at December 16, 2007 2:04 PM

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

Comment #224 - Posted by: firedave at December 16, 2007 2:07 PM

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

Comment #225 - Posted by: Rob_31/70/170 at December 16, 2007 2:16 PM

391 Forgot the stopwatch

Comment #226 - Posted by: Neil in Lakeland, Florida at December 16, 2007 2:17 PM

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.

Comment #227 - Posted by: Redding Mark S. at December 16, 2007 2:18 PM

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!

Comment #228 - Posted by: James ATX at December 16, 2007 2:18 PM

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?

Comment #229 - Posted by: chris at December 16, 2007 2:20 PM

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.



Comment #230 - Posted by: Ator at December 16, 2007 2:21 PM

Any other CFers in charleston?

Comment #231 - Posted by: Chris_CharlestonSC_35yo_6ft_185 at December 16, 2007 2:22 PM

8:56 as rx'd

steps came to around 400.

Comment #232 - Posted by: Kieran_20/M/165/5'11" at December 16, 2007 2:24 PM


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


Comment #233 - Posted by: Joe at December 16, 2007 2:25 PM

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.

Comment #234 - Posted by: Chris Puckett at December 16, 2007 2:26 PM


As rx'd: ~14 minutes
~450 steps

Comment #235 - Posted by: Y. zhou at December 16, 2007 2:27 PM

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.

Comment #236 - Posted by: bingo at December 16, 2007 2:28 PM


15ish minutes. 385 steps.

Comment #237 - Posted by: Willy G at December 16, 2007 2:31 PM


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

446 steps 19:30

Comment #238 - Posted by: cashat at December 16, 2007 2:32 PM

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

Comment #239 - Posted by: jc at December 16, 2007 2:40 PM


15:50 mins


Comment #240 - Posted by: Steve Liberati - Steve's Club at December 16, 2007 2:40 PM


shoveled a lot of snow,
inside 400 walking lunges


Comment #241 - Posted by: moglee at December 16, 2007 2:47 PM



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

Comment #242 - Posted by: bdm at December 16, 2007 2:52 PM

Amundson wu
WOD 402m 427 steps, 22:30

Comment #243 - Posted by: FoCoMichael at December 16, 2007 2:53 PM

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).

Comment #244 - Posted by: Pil at December 16, 2007 2:53 PM

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

Comment #245 - Posted by: bdm at December 16, 2007 2:53 PM

6'0 185 Male

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

365 steps in 19 minutes, 51

Comment #246 - Posted by: Kevin at December 16, 2007 2:56 PM

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...

Comment #247 - Posted by: Denver Sheepdog M/5'9/166#/CFT=865 at December 16, 2007 2:57 PM

Mike: 11:58; 382 steps

Comment #248 - Posted by: mike in the ro at December 16, 2007 2:58 PM

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 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.

Comment #249 - Posted by: leah at December 16, 2007 2:59 PM



60# Weighted pull-ups - 7

300 steps

Comment #250 - Posted by: Ted C. at December 16, 2007 3:00 PM

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!

Comment #251 - Posted by: Phil at December 16, 2007 3:01 PM

Age 35
BW 149#


Comment #252 - Posted by: Shawn B. at December 16, 2007 3:03 PM

400M walking lunges as rx'd:
Brought back memories of last time.

Comment #253 - Posted by: firekillr at December 16, 2007 3:08 PM

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

100(pr, with the rest)

Comment #254 - Posted by: ash_29m/6'2/197 at December 16, 2007 3:09 PM

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.

Comment #255 - Posted by: Jimi_32/5'9/150 at December 16, 2007 3:10 PM


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

Comment #256 - Posted by: Brutz at December 16, 2007 3:13 PM

rowing training

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


Comment #257 - Posted by: Dave Gibbs at December 16, 2007 3:14 PM

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

Comment #258 - Posted by: Leslie Ap at December 16, 2007 3:18 PM

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

Comment #259 - Posted by: Jamie-in-Oki at December 16, 2007 3:26 PM

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

Comment #260 - Posted by: cococolleen at December 16, 2007 3:27 PM

#173 w/ the baby in the stroller

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

Comment #261 - Posted by: leah at December 16, 2007 3:39 PM

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

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!

Comment #262 - Posted by: sean at December 16, 2007 3:45 PM


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

Comment #263 - Posted by: Rick Cantu at December 16, 2007 3:46 PM

450 yards- about 15 minutes

Comment #264 - Posted by: go utes at December 16, 2007 3:47 PM

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

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

Comment #265 - Posted by: Eric at December 16, 2007 3:52 PM

425 steps 12:30 Did on treadmill.

Comment #266 - Posted by: SJV at December 16, 2007 4:00 PM

finally doing a rx'd wod after a 2 week lay off

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

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

Comment #267 - Posted by: gina johnson at December 16, 2007 4:01 PM

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.

Comment #268 - Posted by: Raul at December 16, 2007 4:05 PM

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!

Comment #269 - Posted by: Gina Johnson at December 16, 2007 4:05 PM

M/18 yrs old/ 145#


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!

Comment #270 - Posted by: Joe Bernard at December 16, 2007 4:05 PM

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!!!!

Comment #271 - Posted by: brian kay at December 16, 2007 4:21 PM

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.

Comment #272 - Posted by: lehti at December 16, 2007 4:22 PM

BW 70kg


400 Walking lunge steps Knee touch each rep

Comment #273 - Posted by: Adc (CrossFit Sydney) at December 16, 2007 4:24 PM

~360 steps in 12:53

Better than last effort by 7 steps and 3.5 minutes.

Comment #274 - Posted by: David Knutzen at December 16, 2007 4:28 PM

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

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

Time: 19:15

Comment #275 - Posted by: Jodi Arbeau - CrossFit Fredericton at December 16, 2007 4:33 PM


.3 mile = 500m

16 min

(I hope my math is right)

Comment #276 - Posted by: JKG at December 16, 2007 4:33 PM

f /44 / 166/ 5'10"

#264 Gina, just finished

400 lounges, 26 minutes.

happy now but can't walk

Comment #277 - Posted by: cococolleen at December 16, 2007 4:34 PM

as rxd
403 steps

Comment #278 - Posted by: AshleyWheat at December 16, 2007 4:35 PM

made up yestersay

65lb pullups

400m lunge 12:45

Comment #279 - Posted by: shawn hultquist 35M 195lb CFT 985 at December 16, 2007 4:36 PM

1st time on this one.

As RX'd

14m 30secs

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

Comment #280 - Posted by: RichieUK at December 16, 2007 4:38 PM

As Rxd
454 steps

Comment #281 - Posted by: Nick Mansfield at December 16, 2007 4:38 PM

13 minutes
400 steps

Comment #282 - Posted by: Hale at December 16, 2007 4:42 PM

as rxd:
bw: 220
20:13 didnt count steps. last 100 or so were damn ugly form.

Comment #283 - Posted by: Matt S at December 16, 2007 4:46 PM

F/39/135 5'4"

520 steps, 25:10

"Accidentially" did @ 550m. Underestimated size of back yard - checked afterwards - duh. Due to 6" of snow, used ski poles (to help with balance only) and husband's BDU boots. Hope I can walk tomorrow.

Comment #284 - Posted by: Jessica at December 16, 2007 4:48 PM

As RXd:


Comment #285 - Posted by: J. Reed at December 16, 2007 4:48 PM

#250 Phil:

If you can ONLY workout on duty, I might suggest working out the first day during yor regular PT time, and then getting up early the next morning and getting a workout in before you go home, or staying after you're off duty if the next shift doesn't mind. Better than working out every three days. I work 24's, too, and I've had to do this in the past before I got my garage set up.

Comment #286 - Posted by: firekillr at December 16, 2007 4:51 PM

419 steps

The cold air didn't agree with my respiratory system. I keep coughing now!

Comment #287 - Posted by: theresa at December 16, 2007 4:55 PM

CFWU, with supermans substituted for back extensions.

400m walking lunge -- 418 steps / 19:30 as Rx'd.

Comment #288 - Posted by: Dan Puckett at December 16, 2007 4:57 PM



Will walk funny tomorrow.

Comment #289 - Posted by: Fat Slice at December 16, 2007 5:03 PM

I love not being able to walk for four days!


Comment #290 - Posted by: Nick at December 16, 2007 5:04 PM


354 steps in 12:26

Comment #291 - Posted by: Caddy at December 16, 2007 5:05 PM

18:42, 385 steps

Goodness, gracious, great buttocks of fire! That was fun. I went a little longer because I missed the lap button on my phone once or twice, so this was about 420m-no big deal. I did it from the comfort of my living room instead of out in the snow like some of you monsters. It wasn't as bad as I thought it would be, but I know I won't be saying that tomorrow. I can feel the DOMS coming already. Viva la rest day.

Comment #292 - Posted by: havoc_30/m/6'/173 at December 16, 2007 5:09 PM

Nampa Idaho fire station 5
sanchez 8:48-409steps
beauvais 9:27-390steps
effinger 9:36-414steps
Turley 9:46

30 degrees outside

Comment #293 - Posted by: beauvais at December 16, 2007 5:09 PM


Shovel snow and chisel ice

3 hrs 15 min

Comment #294 - Posted by: Allentown's Hooligan at December 16, 2007 5:16 PM


360 steps in 19:49. Done at dusk at school, mighty cool (weather). Glad that's over. I think I felt this one for a week in August.

Comment #295 - Posted by: Ben S at December 16, 2007 5:23 PM


341 Steps for 13:37

Not very nice, not very nice at all


Comment #296 - Posted by: john g at December 16, 2007 5:30 PM

I tried this on the treadmill, it adds the element of trying to keep your balance while still doing the exercise correctly. I DO NOT recommend it. I'm sore, but not nearly as bad as some of the other postings. That makes me think I didn't receive full benefit of the WOD.

Comment #297 - Posted by: matt at December 16, 2007 5:35 PM


head cold is still making me feel like doo doo, so I made up yesterdays WOD today:
Stretched/Warmed up
3 sets 1 pull up w/25
4 sets 1 pull up w/35

anchored incline sit ups 1x50

Comment #298 - Posted by: Lan at December 16, 2007 5:37 PM

Leslie Ap ...

We are trying to get prepared for the level 1 cert in Feb! I love it that strong girls are commenting and supporting each other instead of catty competitiveness you see so often amongst women. So glad I discovered Crossfit and am not still spending 2 hours in the gym every day doing "cardio" and "lifting." I am having so much more fun now! And my boyfriend and family do think I am a little insane for being so dedicated to working out. I know they are so sick of hearing about Crossfit! Props to you for sticking with it on the road. I love that you travel with a med ball! Ha!

Shana A. in ATL (31/f/135/5'4")

Comment #299 - Posted by: Shana A. in ATL at December 16, 2007 5:39 PM

50 yo male (51 tomorrow!)5'9" 190lbs

368 lunges


indoors, around the gym floor. It's good size About 4 1/2 laps.

Comment #300 - Posted by: Ray Rosales at December 16, 2007 5:39 PM

ran a mile before, 18.97 and 353 steps, thought I was gonna puke.

Comment #301 - Posted by: Jason at December 16, 2007 5:44 PM

Did 5 rounds for time

50 steps walking lunge
20 pullups

as I skipped yesterday and wanted to throw some pullups in today. Took 17:27

Last time this came up I took 328 steps and about 19 minutes.

Comment #302 - Posted by: Rico at December 16, 2007 5:44 PM


396 steps

Knocked off 3 minutes from last time, but lots of the lunges were only 2/3 ROM. Hurt like heck anyway. Happy b-day Ray #299.

Comment #303 - Posted by: mas at December 16, 2007 5:48 PM

42yom / 147

as rx'd 13:53 (402 steps) - back knee kissing ground each time. Over a minute improvement and 7 more steps for some reason.

Comment #304 - Posted by: mhlane at December 16, 2007 6:03 PM

Just about to cruise down to the beach and do this on the soft sand. Could be brutal.

Last time I did this up and down the car park outside the gym on the bitumen. The result? Two very bloody and sore knees. Very stupid to wear board shorts, but at least I know my back knee was kissing the ground. Won't make that mistake again.

Comment #305 - Posted by: bladeboy at December 16, 2007 6:04 PM

200m - 184 steps


Comment #306 - Posted by: Hooger at December 16, 2007 6:04 PM

time 11:14
Clarksville, TN
I used knee pads which I think helped my time.

Comment #307 - Posted by: Ken P. at December 16, 2007 6:07 PM


370 steps.


Comment #308 - Posted by: Rob F at December 16, 2007 6:12 PM

Did 400 lunges around the yard 13:09

Comment #309 - Posted by: Rory at December 16, 2007 6:13 PM

Colorado Springs

12:35 as RX'd, knee to floor! Today was done at 24hour fitness as the high school track is full of snow. If anyone didn't know, 400 Meters is lunging the length of an NBA regulation baskeball court 13.8 times.

Oh, and one good note is that it is easy to count your lunges by the thump your knee gives when it touches down. I averaged 28 thumps per stretch of the court.


Comment #310 - Posted by: Brent "Manimal" Maier at December 16, 2007 6:13 PM

Used the local track. 24:06.

Comment #311 - Posted by: PhirePhighter Phil at December 16, 2007 6:15 PM

Crossfitting since May07
First time post
353 steps 25mins.

Comment #312 - Posted by: Janthony87 at December 16, 2007 6:16 PM

as rx'd, 400M

13:02, 420 steps

my first time I guess that means its a PR.

Comment #313 - Posted by: steve at December 16, 2007 6:17 PM


400 lunges (knee to ground): 13:08.

2:46 faster than last time.

Comment #314 - Posted by: RJF at December 16, 2007 6:25 PM


breakfast: run 46 minutes = 6.1 miles

last time wuz around a nice all-weather track; 360+ steps... and that wuz w/ lotsa extra strides from backin up several times to stay side-by-side w/my shero Jennie (this one wuz her 1st official CrossFit WOD!). so i figured that 350 lunges around the aerobics room at my big box would be more than enuf (with nice big steps despite my little legs).
time = 9:49
and just to make sure i did more then enuf, i went another 50 lunges ... 400 steps = 11:05

21-15-9: gi janes
42-30-18: sit-ups
time = DNF.... but i got a good reason! ...
first, Barry, the only guy i've seen in my big box that has actual wooden weightlifting shoes, struck up a lil bit of dialogue w/me, (sorry to hear about your ab strain buddy... get better soon!) and then as soon as i wuz done talking to him, this girl doin tricep press-downs on one side of the cable-cross station asked me "wut are you training for?" so i HAD to stop and explain about the awesomeness of CrossFit! she seemed pretty stoked about it too, especially once i told her that it's the best thing to do w/a workout buddy - that when each person tries to beat his/herself down harder than the other it's magic and just about the very best growth environment for those seeking true athletic prowess...
and after that convo i felt outta gas and runnin on empty.... so because i didn't finish that workout, did a buncha strict L-pull-ups & prayer push-ups.

i heart CrossFit! keep up the strong work everybody!

Comment #315 - Posted by: cleverhandz at December 16, 2007 6:28 PM


9:49 on the treadmill; clearly did something wrong based on previous time. approx 400 steps; lost count a couple of times while trying to keep from being "George Jetsoned."

Regardless, 5x5 squats are going to be interesting tomorrow.

Comment #316 - Posted by: Lynne Pitts at December 16, 2007 6:29 PM

Patty and Tbear mapped out 50m circuit at Crossfit Vancouver
8 rounds = 400m

48,47,44,44,44,45,46,46 = 365 lunges

- quads were super tight after
- finished with 5 minutes of stretching

Comment #317 - Posted by: tBear Vancouver 34/M/5'8"/172 at December 16, 2007 6:35 PM

as rx'd
350 lunges

Comment #318 - Posted by: joesif at December 16, 2007 6:39 PM

Approx 15:30. Somewhere around 390-400 steps. It was a little hard doing it down the street through 4-5 inches of snow, with winter boots, snow pants and jacket on, after shovelling a few times the 14'ish inches we had here in Ottawa today. This was about 1:30 faster than I did it in last time with summer running gear on. This is gonna hurt.

Comment #319 - Posted by: jef at December 16, 2007 6:44 PM

26 MINUTES , I DID 500 STEPS (just make sure was 400 m) . Feeling great, did on the beach bare foot at nigth .

Comment #320 - Posted by: F/33/shashyk/miami at December 16, 2007 6:48 PM

456 steps

Comment #321 - Posted by: Motomouse at December 16, 2007 6:48 PM

329 steps
Disappointed with my performance. Last time (070829) 14:10 and 325 steps.

Comment #322 - Posted by: RB at December 16, 2007 6:49 PM


as rx'd
did not count steps

Comment #323 - Posted by: Hobby at December 16, 2007 6:59 PM


13:27 ~ 320ish steps

Comment #324 - Posted by: Duds at December 16, 2007 7:01 PM

M 36 5'10" 152#

As RXed:

451 lunges, outside edge of the track (approx. 425 m)
27:29, HR: 170 avg, 184 max

Ouch. That was a little more brutal that I thought it would be.

Comment #325 - Posted by: Apollo Lee at December 16, 2007 7:07 PM


As rx'd:

383 lunges, 20:06...approximated 400m on car odometer

Comment #326 - Posted by: Napaknock at December 16, 2007 7:09 PM


400 lunges, no gauge for distance, just took approx 1 m/lunge. 16:01

Comment #327 - Posted by: wade at December 16, 2007 7:15 PM


Comment #328 - Posted by: Joe B. at December 16, 2007 7:21 PM

RX 13:39 397 steps. 1:20 something faster than last time. Legs feel better than last time also.

Comment #329 - Posted by: kkdammen at December 16, 2007 7:29 PM

370 - 14:11

Comment #330 - Posted by: mdeland at December 16, 2007 7:29 PM


Comment #331 - Posted by: MATMAN at December 16, 2007 7:40 PM


Cut it in half, 200m, 164 steps, 6:37. I wore kneepads because I have occasions to wear a dress soon and don't want bruised knees. So I went lunging down the street in my warm, dark clothes with white kneepads and a jaunty Peruvian-style stocking cap. About 60 lunges in I was stumbling around and thinking, 'I hope no one is looking out their window right now...'

Then I did a truncated version of Friday's WOD.

Shoulder press (1-1-1), 55-65-75f (PR by 5lbs)
Push Press (3-3-3) 65-75f-70
Push Jerk (5-5-5) 65-75f-70

Comment #332 - Posted by: Kim in MT at December 16, 2007 7:40 PM

CFWU x 3
480 Steps
15 or so minutes
then 10-1 ladder BWBP

Comment #333 - Posted by: eamon at December 16, 2007 7:42 PM

Did 300 yards carrying a 50 lb sack of feed. (3 trips of 100 yards) I've done OH lunges, but these were quite the workout.


Comment #334 - Posted by: sk at December 16, 2007 7:46 PM

14:00, 407 steps across back yard, 60 degrees. Much better than last time of 18:12 in the August heat.

Comment #335 - Posted by: Scott MacArthur at December 16, 2007 7:48 PM

I'm in late on this one.

Pre- 1.5 hours playing basketball

400M walking lunge (457M actual around my "track")
13:22, 492 steps

At least I didn't have any new snow to cause problems, though the 1/2 of packed snow from previous snowfalls was easier on the knees than the concrete as fatigue set in.


Comment #336 - Posted by: TripMN at December 16, 2007 8:02 PM

As Rx'd

Comment #337 - Posted by: B. Rhaly / CrossFit MS at December 16, 2007 8:20 PM

400 Steps

Comment #338 - Posted by: B. Rhaly / CrossFit MS at December 16, 2007 8:20 PM

As rx'd

400 reps total


i felt it a lot more in quads than glutes - is that bad?

Comment #339 - Posted by: Ryan at December 16, 2007 8:21 PM

Just when I was about to send a message saying how relatively easy these workouts were I did the walking lunges. No time or step counting; it was about survival!


Comment #340 - Posted by: Z at December 16, 2007 8:25 PM

We don't have a track out here in Fallujah and I don't trust the vehicles around here with a distance of 400M. :P I picked a distance that was pretty long and went for it.

26/M/205 6'1" 260 lunges for 10:16
I was taking big lunges since I saw the amount of steps were to be counted. I've never done this many lunges before and I still probably cut it short!!

Comment #341 - Posted by: Mike at December 16, 2007 8:33 PM

Hurt my quads and not my butt either... but that's normal for me.
409 steps / 14:43

How about combing this with a 100m kettle-bell push-up walk next time?

Comment #342 - Posted by: Dober at December 16, 2007 8:36 PM

I repeat Ryan's question in #337. I'm a lot more sore in my quads than in my glutes. Does that mean that my form was bad?

Comment #343 - Posted by: Vita at December 16, 2007 8:39 PM

BW 127, CFWUx3 (no pullups, no bar avail.)

400m walking lunge as rx'd at track

17:08, 411 steps

Comment #344 - Posted by: Sarah at December 16, 2007 8:57 PM


Two laps around the gym - didn't count steps. OW!

Comment #345 - Posted by: Dan at December 16, 2007 9:06 PM

The place I used last time for this (some tennis courts near my house) is padlocked and covered in snow right now. So, I couldn't use my same course, which I measured with the handy-dandy laser rangefinder to be exactly 50m across.

The basketball court at the gym *looks* like 25m. At least, it looks a bit further than the 25 yard range I'm used to using for shooting. So I went off that. But I forgot the rangefinder today.

Last time: 14:02
This time: 10:03.87

Averaged about 18 steps per length (and I just measured my stride at about 1.3m), so with 16 lengths I did 288 steps for 374m. Adjusted to 400m that would be a time of 10:47.

Felt way better than last time. Quads seriously hammered, but glutes seem fine.

Comment #346 - Posted by: JaHo at December 16, 2007 9:21 PM


Made it to 265M and then crampo grande! 194 Steps, 11:15. I'll get it the next time.

Comment #347 - Posted by: SamLoomis at December 16, 2007 9:25 PM



Legs were already burnt, can't say why though.....~

25 6'5" 245

Comment #348 - Posted by: Rush at December 16, 2007 9:26 PM

#337 Ryan & #341 Vita,

Soreness in the quads means that you probably took small steps. The bigger the step, the more soreness in the glutes. I must have got it about right, my quads, hams and glutes are all on fire!

Comment #349 - Posted by: bladeboy at December 16, 2007 9:27 PM

400m as rx'd on the beach (soft sand)


Previous result was 19:58 (5 mins 39 sec faster)

Absolutely stoked!

Doing this on the beach was something else altogether. Luckily the beach was deserted, so I didn't look like too much of a tool.

Definitely got "the full dose".

Comment #350 - Posted by: bladeboy at December 16, 2007 9:30 PM

404 steps

Comment #351 - Posted by: bladeboy at December 16, 2007 9:34 PM

27yo 200lbs


done outside on a track in Alaska at night in 3 inches of fresh snow with single digit temperatures

Comment #352 - Posted by: Greg M at December 16, 2007 9:39 PM

didn't have a measurable distance so matched the # of steps from last time

d - 29m/170

13:04, 431 steps

knee to floor each rep

j - 33f/125

14:30, 505 steps

knee to floor

Comment #353 - Posted by: dmarsh at December 16, 2007 9:46 PM


323 steps

400m on running track at high school, light rain
Last time, did it in 22:44

Comment #354 - Posted by: PG at December 16, 2007 9:55 PM

11 laps around a raquet ball court.

345 steps

Comment #355 - Posted by: JeremyS at December 16, 2007 10:10 PM

This one is great. I felt so much better this time than last time. I almost fell down the stairs every time I went down or up them last time. I still felt the wobble legs for a little bit, but the difference between the way I felt this time and the way I felt last time was night and day. I love crossfit. I see increases every day. Crossfit works.

Comment #356 - Posted by: runamucka at December 16, 2007 10:19 PM

25 m 80k
up and down a aerobics studio 20m in length each way
20 rounds

556 steps 9:31

4x BP after

Comment #357 - Posted by: Michael at December 16, 2007 10:54 PM

10:57. 339 steps.

Comment #358 - Posted by: morisong at December 16, 2007 11:09 PM

m/25/210 384 15:05
m/20/170 396 14:56

new to crossfit great way to start. excited to see what's next

Comment #359 - Posted by: Mark at December 16, 2007 11:10 PM

No idea how many steps, no idea how long...

Comment #360 - Posted by: Ben69 at December 16, 2007 11:26 PM


As Rx'd

11:19, ~355 steps

maybe I lost count at some point, but less time and fewer steps than last time seem plausible.

Comment #361 - Posted by: Memuc at December 17, 2007 1:00 AM

29 yo male. 6'4 95kg

320 steps in 11:40

Comment #362 - Posted by: Richard at December 17, 2007 2:13 AM

32 yo, 230#

had to skip this one, have my MRI results tomorrow. Don't want to aggravate anything, so I'll wait until I talk to the doctor. Left knee is now hurting just as much as the right, so I don't think it will be good news.

Comment #363 - Posted by: j-seal at December 17, 2007 2:19 AM

As rx'd at a track. Knee to ground, no helping with arms.

390 steps- 14:58

10 fewer steps but 17 seconds slower than last time. Maybe it helped that I was barefoot last time and I hadn't just drank 3 glasses of wine and a beer.

Comment #364 - Posted by: JeffChalfant 28/172/5'10'' at December 17, 2007 3:08 AM


As Rx'd

12:41/352 steps

Comment #365 - Posted by: SBright@CrossFitCHF at December 17, 2007 4:31 AM


20:10/554 steps

Comment #366 - Posted by: rebel4 at December 17, 2007 4:36 AM

26/6'6"/201 lb

13:26 / 287 steps

Comment #367 - Posted by: Woody at December 17, 2007 4:40 AM


150 lunges (alt legs)
150 squats

Comment #368 - Posted by: Jason Hudson at December 17, 2007 5:17 AM

43 y/o F, training for 8 weeks.

420 steps, 21 minutes

Comment #369 - Posted by: Lauriel Luther at December 17, 2007 6:02 AM

408 steps

Comment #370 - Posted by: JENNY O. 36F/130# at December 17, 2007 6:17 AM


12:30, 362 steps

I did the whole thing without stopping to rest...much better than last time and felt much easier this way. Next time I'll have to increase the pace a little...

Comment #371 - Posted by: Mary Ann at December 17, 2007 6:19 AM

367 steps

Comment #372 - Posted by: Mariah at December 17, 2007 6:43 AM

December 16, 2007
Post time and number of steps to comments.
Modified 200 m
200 steps 15 (?) minutes.
barefoot. very good workout. New at the lunges. Try 300 next time.

Comment #373 - Posted by: ajasso at December 17, 2007 6:52 AM

43 m 210#

360 steps, in insulated coveralls and la cross snow boots ---4" snow and 19 degrees out

21 minutes august one was 16 min--gear definitely slowed things down.

Comment #374 - Posted by: mtvet at December 17, 2007 7:27 AM

343 steps

Comment #375 - Posted by: steve hb at December 17, 2007 7:28 AM

PR: 18:35 352

Comment #376 - Posted by: JETT at December 17, 2007 7:28 AM

walking lunges 400 m

got a foot of snow here in michigan and i don't have snow shoes otherwise it might have been possible.

did 330 lunges (last time it took 328 steps)
time 17:10 last time 16:40

Comment #377 - Posted by: brian t at December 17, 2007 8:49 AM

350 steps 12:33

Comment #378 - Posted by: Luca Z. at December 17, 2007 9:16 AM


473 steps in 28:08 as rx'd

Since there is such a large difference between my steps and everyone else's, I'm beginning to wonder if my distance wasn't a little long. Went from where I park beside the building, around the back of the building to the end of the condos. Gonna measure it and check. Post actual distance later.

Comment #379 - Posted by: climbonadime at December 17, 2007 9:32 AM

You guys are killing me with your times! Maybe being 265 adds a little challenge; I was just happy to finish this (first time doing these). No track access; found an empty yoga room at my globo, lights off, and got to it. I figured 400 lunges would approximate the distance. Butt and quads are already telling me that the dreaded 2nd day DOMS is imminent. Let's see what tomorrow's WOD has in store for the ol' wheels. Ibuprofen is my best friend. 33:26 (slow!). Posting a day late, by the way.

Comment #380 - Posted by: Bombero559_M/38/265/5'11'' at December 17, 2007 9:46 AM

46 yo - 6' - 225#


As RX'd (on dirt track)

18:54 @ 400 steps even

Not sure if I was more intrigued by the difficulty of this otherwise benign looking workout or the fact, it took me exactly 400 steps at a measured track for start to stop.

Next time need to go to a rubberized track so no issues with hitting knees to ground and getting gravel embedded under the skin on the knees

Comment #381 - Posted by: wtp at December 17, 2007 9:50 AM

For future reference -

According to the odometer on my car, the distance I did was .35 miles, about .1 longer than I was supposed to do.

Comment #382 - Posted by: climbonadime at December 17, 2007 10:06 AM

Before I was into CF I did a similar workout.


1st 100M Hold 50 lb sand bag overhead

2nd 100M Hold 50 lb sand bag on left shoulder

3rd 100M Hold 50 lb sand bag on rt shoulder

4th 100M Hold 50 lb sand bag on in arms in fornt of you like zercher

Comment #383 - Posted by: Martin at December 17, 2007 10:11 AM

Did 400 lunges in 28:26

Comment #384 - Posted by: Mark at December 17, 2007 10:15 AM


400 walking lunges (no track)


Comment #385 - Posted by: EdK926 at December 17, 2007 10:25 AM

Famous last words...It looked easy on paper. I thought that this wasn't going to be that bad, and then 50 lunges into it I thought I couldn't go any further. I managed to keep going for the 400m. I didn't count my steps since I was too focused on not falling over. I could hardly walk after and I had to use the railing to get up the stairs. I am sure that I am going to be feeling this for the next few day. Thanks for crippling me crossfit.
Time: 20:07

Comment #386 - Posted by: Trevor W at December 17, 2007 10:50 AM

CFWUx2+bar cleans

400m walking lunge, all done.
First 100 lunges were unbroken. Crying 2's and 3's at the end. Going up stairs is painful, going down is positively dangerous. Forget the D in DOMS. At least I was not as crazy as last time when I tried holding a 12# bar for overhead lunges and lost feeling in my hands after 200m!

Comment #387 - Posted by: davej at December 17, 2007 11:01 AM

31 F (MOM) 125

Time: 8:35

415 lunges

Done on a treadmill at 2.0....

Awesome workout!

Comment #388 - Posted by: Tina D at December 17, 2007 11:11 AM

M 48 70" 179

800 Meter Walking Lunge

25:00 (no step count)

Comment #389 - Posted by: Louis Herrera Jr at December 17, 2007 11:11 AM


13:01 and 374 steps. Lordie...this was something else.

Comment #390 - Posted by: d at December 17, 2007 11:12 AM

384 steps in 14.32

Comment #391 - Posted by: overtime at December 17, 2007 12:00 PM

355 lunges
23:32 minutes

Comment #392 - Posted by: GinaC at December 17, 2007 12:13 PM

With all due respect to Tony Blauer, I will have to say that his video about dealing with an aggressor in one's guard is bad information. It is frankly a demonstration on how the aggressor will end the fight.

Striking from your back isn’t going to win a fight or stop one. The number one priority for a victim with an aggressor in his guard should be to control the aggressor and maintain safety from his strikes. Ultimately you want to get off your back, not get comfortable with getting smashed while on it.

There are many techniques available to the person on his back with an aggressor in his guard which Tony does not mention. These techniques should be the focus of any drill on ones back with an aggressor in his guard, not managing fear. He is correct that you should drill with real time strikes at 25% or so strike force, but the focus again, should be on regaining control or achieving safety.

What he should teach are all the methods that can maintain control of the aggressor while he is down in the guard, which position him for standard JiuJitsu submissions. Secondly, when the aggressor rears up to stand, he should be swept immediately, using his own momentum. If sweep attempts fail and the aggressor gets to his feet, the victim’s feet should be placed on the aggressor’s hips to maintain a safe distance from the aggressor’s reach.

You can learn these techniques at the Gracie Academy by taking the beginner’s course, “Gracie Combatives.”

Comment #393 - Posted by: Ben at December 17, 2007 12:41 PM

46 / 171

as rx'd 17:16 and 442 steps (14:25 and 407 last time)

26.4 lengths of the Fitness Center vs outside on the ball field

finished with 2 rounds of 200 single unders, 30 sec handstand hold against the wall, and 10 burpees

I'm done! DOMS for the next few days.

Comment #394 - Posted by: tom perry at December 17, 2007 1:04 PM

400M lunges
tried to count but lost track

Jeff @ home
400m lunges

Comment #395 - Posted by: Jeff and Charity at December 17, 2007 1:05 PM

14:40 / 350 steps
couldn't get to a track. did same number of lunges as last time.

Comment #396 - Posted by: Brent F at December 17, 2007 1:23 PM

"The number one priority for a victim with an aggressor in his guard should be to control the aggressor and maintain safety from his strikes."

Ben, I'm confused, this is exactly what I thought the video was about.

Comment #397 - Posted by: Nullname at December 17, 2007 1:28 PM


13:01 Exactly 400 steps

Comment #398 - Posted by: freddy c. at December 17, 2007 1:33 PM

250 lunges in 9:52

(prev 400 lunges in 15:50)

Comment #399 - Posted by: Tamas at December 17, 2007 1:45 PM

weighted chinups - 100 X 1,2,2,1,1,1,1,1,
Dumbbells only go up to 100 lbs. so I did a few doubles there.

400m lunges - 8:48. Forgot the # of steps.

3 rounds for practice
15 ohs 85 lbs.
18 pullups
15 gh situps
6 hspu's to forehead
15 gh back extensions
10 20 inch box jumps

Comment #400 - Posted by: russ greene at December 17, 2007 2:14 PM

Boy did I sell myself short. When I say everyone else's numbers I thought I had to have traveled farther in 319 lunges, so I measured the distance on the route through my apartment. I actually made it 365 meters, not just 200. So I was only 35 meters short of completion before I failed. Now I feel much better.

Comment #401 - Posted by: Joe B. at December 17, 2007 2:15 PM

383 steps
forgot to restart the stop watch when I opened the gate on the backside so I doubled time from last lap
22:44 room for improvement

Comment #402 - Posted by: Allie 37/M/168 at December 17, 2007 2:24 PM

360 steps in 12:04

Comment #403 - Posted by: Steve N. at December 17, 2007 2:27 PM

37 yo/193#

400 walking lunges 18:15 minutes

I have no idea of the number of steps. I had to do this several lunges at a time with short breaks every so often. My legs would pump up, then the short break would kinda let a little of the air out so to speak. I had a hard time walking back down the steps from the track.

Afterwards I did:

1. Seated Leg Curls 4 sets/10 reps: 150-155-155-175#
2. Calf Raises (Both legs on the Leg Press Machine) 3 sets/ 15 Reps: 180-270-360#

This made for a wonderful leg day!

Comment #404 - Posted by: Joey at December 17, 2007 2:29 PM


10:43. Did 4 1/2 laps on a track that is 18 laps/mile. Might not have been exactly 400m. More importantly beat last time by almost 3 minutes (same distance on same track). Balance was MUCH better this time.

Comment #405 - Posted by: jwm at December 17, 2007 2:32 PM

44/m/71 kg
496 steps, 25 minutes
Really hard to get up and down the stairs to and from the shower afterwards ;-) After about 100 steps I had to divide the rest into 20 or 30 steps each time.

Comment #406 - Posted by: AndersI at December 17, 2007 2:35 PM

14:19 (400 steps)

Comment #407 - Posted by: Jesse at December 17, 2007 2:44 PM

28 yom, 180 lbs

19:09 500m walking lunges

I did 400 lunges thinking my stride for lunges was about 1 meter (3.3 feet) but it's actually a little over 4 feet. I think this is about the same time I got when I did 400m, so huge improvement.

Comment #408 - Posted by: Jeff Weltmer at December 17, 2007 2:46 PM

That hurts! Got about 200 m and then did 10 lunges, 10 regular steps, 10 lunges, 10 steps, etc. for 400 m.

~12 minutes

Comment #409 - Posted by: Peter at December 17, 2007 2:51 PM


404 lunges in 17 min 16 sec. I made it all the way around the stadium track.

It was definitely a willpower tester. I went down to the SF recruiting compound and climbed a ~20 ft rope, but only got halfway in three tries. It's tempting to blame it on yesterday's weighted pull-ups, but I won't. I will conquer that rope!

Comment #410 - Posted by: Alex Martinez at December 17, 2007 3:05 PM

Made up last two WOD's

Weighted Pullups

55-65-100(just cleared chin)-100(same)-90-90(chin up)-100(chin up)much easier doing chins.

Then did walking lunge on treadmill for 1/4 mile. Set pace on level 1 and it took me 15 mins to get to 1/4 mile.

Comment #411 - Posted by: AckFit M/28/195 at December 17, 2007 3:46 PM

Little short of a 1/4 mile but

367 steps


Comment #412 - Posted by: headonkey at December 17, 2007 4:10 PM


lost count

Comment #413 - Posted by: Arasmith at December 17, 2007 4:15 PM


- 3 mile run
- 400m walking lunge, 370 steps

Comment #414 - Posted by: fishnhat at December 17, 2007 4:17 PM

17:18 378 Steps
(prev 28:47 - 387 step (one of my 1st WODs last Aug))

Comment #415 - Posted by: shiev at December 17, 2007 4:38 PM

Oh cheese and crackers! that was hard!

403 steps

Comment #416 - Posted by: TRAUCER777 at December 17, 2007 4:47 PM

300 the end of my block and back...I didn't time myself (I'll flog myself later - oops!)

I may just ask my coworkers to wheel me around the office tomorrow instead of standing up...we'll see how I feel.

Comment #417 - Posted by: Heather at December 17, 2007 4:48 PM

if you use you don't need a running track or need to guess what 400m is. Just use the site to measure between streets or even distances at a park. Helps as well to map a 3mile run for time especially if you don't have an open track near by.

Comment #418 - Posted by: marcusd at December 17, 2007 4:48 PM

404 lunges

Comment #419 - Posted by: MoyToy at December 17, 2007 5:03 PM

30yom, 160#

Comment #420 - Posted by: Pierre D at December 17, 2007 5:09 PM


22:44 520 steps

first time doing this workout BRUTAL

Comment #421 - Posted by: firetonic at December 17, 2007 5:10 PM

28 yom 225#

Boy do I loathe this workout . . .
422 steps in 22 minutes and change
Legs were swollen solid as I left the gym
tomorrow should be fun

Comment #422 - Posted by: Kuna at December 17, 2007 5:15 PM

I love this one!


Comment #423 - Posted by: Denise at December 17, 2007 5:22 PM

342 Steps

Boy I can hardly move my legs now, they feel like tree trunks

Comment #424 - Posted by: Michael Wallace at December 17, 2007 5:28 PM

as rxd, just a day behind...again

8+ laps around the backyard with 2 italian mastiffs thinking that lunges mean play time!

Approx. 10 minutes

Comment #425 - Posted by: OSV / 42yo / 170# / m at December 17, 2007 5:45 PM


Been sick a few days. Making up the press WOD.
Press:1x 105/125/135/145/155
Push Press: 3x 125/135/135/145/155
Push Jerk: 5x 125/125/135/125/125
Tweaked my wrist on the first set of push jerks, so had to go lighter on the push jerks, and wrap my wrist.

Pullups-Just did 2 sets of 10 assisted. I'll hit that one in a couple days.

Walking Lunge: 54 steps. Wanted more, but I was done. Call it 75M.

Comment #426 - Posted by: Peter at December 17, 2007 5:46 PM


Comment #427 - Posted by: Spider Chick at December 17, 2007 6:07 PM


321 steps

Comment #428 - Posted by: JTAC Gary at December 17, 2007 6:08 PM

400 meter walking lunge

first time doing this wod, on the treadmill, good balance work

as rx'd 21:24

Comment #429 - Posted by: sandy at December 17, 2007 6:14 PM

Awful, Awful, Awful did this on treadmill and just like last time didn't keep time. Couldn't count strides as I was busy picking up tongue on the track. Will not be able to walk the rest of week.

Comment #430 - Posted by: Rosie in Atl at December 17, 2007 6:19 PM


Comment #431 - Posted by: pilk36 at December 17, 2007 6:20 PM


Comment #432 - Posted by: Wade at December 17, 2007 6:26 PM

Nullname (Comment #397),

That is the irony of the clip. The aggressor in the clip was free to 1) stand straight up without any resistance, 2) stand over Tony without any threat to his base/balance, 3) and strike at will. Think of all the MMA matches that have ended in that exact scenario. There isn't a moment of control demonstrated, but a panic of dodging fists which will keep coming until it ends.

The Gracie Combatives program effectively teaches a series of moves that are designed to keep you relatively safe and give you the opportunity to reverse the situation, or even submit your opponent.

For example, if you have an aggressor in your guard, you never just lie on your back and look at him. The first thing to do is wrap your arm around one of his such that your arm is between the two of you, while holding his head down tightly from behind his neck with your other arm. (I don't know your level of JiuJitsu knowledge, but you can see how this position creates opportunities for submissions.)

While in your control, he may pull an arm out to strike, but you block it at his bicep with your forearm and wrap him back up again.

If he sits up, you need to create distance so that his arms can't reach your face. Only now do you open your legs. Placing your knees pressed together on his chest with your feet at his hips, you drive your own hips up and knees away. Keeping your hands in the ready position for blocking, you're safe from his strikes.

If he stands straight up from the closed guard, slipping out from your initial control, you immediately switch to a sweep. You can grab both of his ankles and drive your knees into his chest and if that didn't work, pull your legs back and kick him off of you.

There are a series of moves available to the person on his back in that situation and as you can see, none of this was demonstrated. The Gracie Combatives teach you not to accept the pummeling situation, but rather provide you with a sequence of moves for a given point on the continuum of attack from such an aggressor so that you can create distance, control, or opportunities to submit or reverse the situation.

If you’re ever in the South Bay of Los Angeles, let me know. I’ll be happy to introduce you to the academy. It’s an academy that is obsessed with ensuring a positive and comfortable learning environment for its students. I’ve been training there for several years. This is the website:

Comment #433 - Posted by: Ben at December 17, 2007 6:42 PM


I assume since you are using the terms 'aggressor' and 'victim' you are discussing a REAL fight, not a sport contest. That being the do realize that by using the ECT (Emotional Climate Formula) that Tony Blauer is demo-ing you are able to create mental blueprints of many different things...all of which will aid you in surviving/winning the fight.

In a REAL fight, fear management is a REAL factor and part of the fight. Heck, in a sport fight it's a big part. By applying the ECT formula to the drill, you are able to learn how to deal with the 'this sucks' portion of being on your back with an 'aggressor' on top trying to strike you.

Let's take away the fact that Tony Blauer was isolating one part of the fight AND you completely missed that point, and think for just a second....What complex 'wazoo' move/technique do YOU think you'll be able to pull off when you're on your back, a 'victim', with an 'aggressor' raining blows down on you?!?

You're right, ultimately, you want to get off your back (A-SAP), and you can apply ECT to each stage of the confrontation....there is SO much more than what you see in the video...much more than you can get in 4:16. If you didn't know, here is a link to another video, this time with Tony Blauer on top (the 'aggressor').



Comment #434 - Posted by: JT Goodman at December 17, 2007 6:45 PM

I didn't have a chance to measure so I did 400 lunges. 14:02

Comment #435 - Posted by: Jerome C 26/m/151/5'6" at December 17, 2007 6:57 PM


400 steps 16 minutes.

Comment #436 - Posted by: walter scott binns III at December 17, 2007 6:59 PM


371 steps

wow, talk about noodles for legs

Comment #437 - Posted by: chuddles at December 17, 2007 7:03 PM

425 steps
16:42 (8 more steps, but 1:30 faster)

Comment #438 - Posted by: dcyn at December 17, 2007 7:08 PM

399 steps, 23:43

Comment #439 - Posted by: Nicholas Burgett at December 17, 2007 7:17 PM

18:09, 389 lunges vs 22:15 and 406 lunges on 8/28/07. 10 min ellip wu 18/18. used roller this time on legs and glutes. see if this makes a difference in recovery. had difficulty walking for 4 days after last time...

Comment #440 - Posted by: kevin o at December 17, 2007 7:58 PM

Loss of sanity set in during the last bout 100m and my legs feel like jello but 15:25 so I was happy. I will say that My joys of sitting down at my desk have rapidly fleeted!

Comment #441 - Posted by: WSU Soldier at December 17, 2007 8:07 PM

400 meter Walking lunge

Post time and number of steps to comments.

360 steps in 18.5 minutes. Broke into 18 sets of 20. Nice to get some benefit for being 6'3".

Comment #442 - Posted by: blades at December 17, 2007 8:16 PM



Comment #443 - Posted by: Stewart at December 17, 2007 8:22 PM

Snowboard day

Comment #444 - Posted by: KSC at December 17, 2007 8:25 PM

18:03 - 444 steps

previous = 18:05 - about 450 - 500 meters

Comment #445 - Posted by: ChadC at December 17, 2007 8:36 PM

12/17/07 - 435 Steps 12:35

Comment #446 - Posted by: Jeremy Stecker at December 17, 2007 9:01 PM

JTG (#432),

I completely appreciate learning how to manage fear in a live situation, however my point was that I want to "create mental blueprints" of things to stop or control the hail of strikes.

I'm simply trying to point out that there are many, many more options available to the guy on the bottom, which aren't complicated.

Comment #447 - Posted by: Ben at December 17, 2007 9:12 PM

341 steps

Comment #448 - Posted by: Derek at December 17, 2007 9:29 PM

finally got to this today and all i have to say is: bloody h*ll! i actually made the full 400m (very much wanted to stop afer 100!). i was just shy of 400 steps, but being just slightly ocd i had to complete those last few :) roughly 20 minutes.
going up stairs afterward wasn't terrible... however coming back down i actually slid part of the way down the railing to aviod falling flat on my face - ha!
here's to not walking normally for awhile.

Comment #449 - Posted by: Lily Girl at December 17, 2007 11:11 PM


CFWUx3(pullups mostly real, thanks to that last video by Annie)
only did 100 walking lunges and I was smoked. Have to get better at those...My legs suck

Comment #450 - Posted by: BrettL at December 17, 2007 11:30 PM

440 Steps
15 Minutes

Comment #451 - Posted by: DZ at December 17, 2007 11:30 PM


CFWU x 2

19:51, 400 steps

Last time was 28 minutes and change. Improvement is a good thing.
Oh, and I'll be hobbling through the station all day. Hope we have some long commercial breaks so I can get back to the studio. Oy!

Comment #452 - Posted by: TV David at December 18, 2007 3:14 AM

460 steps

Comment #453 - Posted by: Moccasin Guy at December 18, 2007 4:06 AM

368 steps

Comment #454 - Posted by: westxun at December 18, 2007 4:10 AM

16:00. 347 steps. Easier than last time we did this one... hoping it FEELS easier than the last time.

Comment #455 - Posted by: baron at December 18, 2007 4:37 AM

cfwu x 3, no squats

i did 10 lengths of the basketball court, 24 steps each time in about 20 minutes. i was hoping for 12 but ran out of time, and i don't think my legs could have taken it anyway.

Comment #456 - Posted by: benji at December 18, 2007 5:09 AM

378 steps

428 steps

Comment #457 - Posted by: nutfam at December 18, 2007 5:57 AM


100m legs cramped up, I gave up.
Bugger..will work on that.

Comment #458 - Posted by: glyn at December 18, 2007 6:08 AM

On the IR.

Comment #459 - Posted by: DJ at December 18, 2007 6:11 AM

.3 miles in 14:23

Comment #460 - Posted by: SeaMonkey at December 18, 2007 6:20 AM

420 steps - 15:26

Comment #461 - Posted by: Troy / 6'4" / 215 / St. Louis at December 18, 2007 6:22 AM

420 steps x 3.5 ft = 1470 ft = 458 meter in just under 22 min

Comment #462 - Posted by: Neeraj at December 18, 2007 7:57 AM

Ouch. Ow. Owie.

We only made 200m (up hill) in 15 minutes. Probably could have made it back down in another half hour, but ran out of time.

Comment #463 - Posted by: David L at December 18, 2007 8:18 AM

26:54, 389 steps. At 6'3", I think my lunge stride is short.

Comment #464 - Posted by: Maurkov at December 18, 2007 8:19 AM


380 steps

Comment #465 - Posted by: Southard at December 18, 2007 8:23 AM

Age 52/BW 250# = 440 lunge steps/30:36, this hurt in a good way. Thanks Coach.

Comment #466 - Posted by: stan k at December 18, 2007 8:43 AM

no room to walk - - 400 lunges
10min 45sec

Comment #467 - Posted by: PTM nyc - 23m - 173 at December 18, 2007 9:30 AM

400m walking lunges

56/M/187 17:23 399 steps 3 minutes faster than last time, but oh man, bring on the DOMS

Comment #468 - Posted by: Dave and Belinda at December 18, 2007 10:12 AM

Had to do it in the barn as there is mucho snow on the ground outside. Did 450 lunges. Went deeper this time to target the glutes. Did 2.5 min. faster than last time and prolly went further d/t longer stride. Now my backside is on fire!

Comment #469 - Posted by: Bethany at December 18, 2007 10:24 AM

400m lunges

Time: 15:58
Lunges: 358

Last effort (28 Aug 07): 15:35 and 325 steps. I felt better today than I remember feeling back then, and I think I was getting better depth (trailing knee to ground) each rep and better balance this time. Could have gone faster, to be sure, but I'm happy with my effort today.


Comment #470 - Posted by: Allan Luomala_m/39/196# at December 18, 2007 10:24 AM


I did this one yesterday. I still haven't found my watch with the chronometer on it, but this took way longer than perceived. It was nearly a half an hour. I like how halfway through it all becomes mental, given the legs going numb. It's a test to see what you're really made of deep down inside. That's what I love about crossfit. There's a test of character within nearly every single workout.

Comment #471 - Posted by: DevilDog Rob at December 18, 2007 10:45 AM

33 yom/195#

As Rx'ed. Guessed at distance--6 times around gym
13:06; Lost count of steps, approximately 375.

Comment #472 - Posted by: JP97 at December 18, 2007 10:51 AM

389 steps

Comment #473 - Posted by: gyetman_M/33/6'3"/213 at December 18, 2007 11:07 AM


250m walking lunge
Lunges 8:59
250 step

Comment #474 - Posted by: epicurius at December 18, 2007 12:46 PM

12 min / ~360 steps.

Then did weighted PU WOD.


Then some night skiing!

Comment #475 - Posted by: CJ_6'4/31/196_Ottawa at December 18, 2007 1:02 PM


3 times around hsac gym approx. 210-215 steps 10 min



We also did the weighted pull ups (posted in WPU section) and 25 situps and 25 knees to elbows

Comment #476 - Posted by: SWA at December 18, 2007 1:31 PM


New PR!
14:17 - 2 min. better than last time!
On track in gym. 380 steps (give or take a few)

Had trouble walking down the stairs after this.

Comment #477 - Posted by: Wendy at December 18, 2007 2:22 PM

400 steps in 12:20
not as bad as I remembered it being...

Comment #478 - Posted by: spades at December 18, 2007 2:44 PM

16:31. Who knows if it was actually 400m, but I did 400 lunges around the aerobics room. Yes I felt like a dork. Coming back after a soreness-provoked week off. Shoulders still feel funny but on the mend.


Comment #479 - Posted by: TK at December 18, 2007 2:50 PM


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. Only got 25, the lunges burned out my legs.

Comment #480 - Posted by: Rane Brown at December 18, 2007 2:56 PM

CFWU x 3

480meters due to miscalculation (doh!)
12 laps (wall to wall and back) of GOLDS aerobic room.

8:22 312 steps

Comment #481 - Posted by: kik11n at December 18, 2007 3:02 PM

Welcome to Xfit.
CFWU x 3

480meters due to husband's miscalculation (idiot!)
12 laps (wall to wall and back) of GOLDS aerobic room.

8:25 312 steps

Comment #482 - Posted by: mustang 5.0 at December 18, 2007 3:05 PM


400 big lunges round a basketball court - lost track of how many times I went round, paused to many times to shake my legs out.

Comment #483 - Posted by: BrightonGeoff at December 18, 2007 4:02 PM

Last time I did this, I was sore for over a week -- debilitating sore. This time I took it easy. I did 200m ~165 lunges in 6:28.
In ZHills after a day of jumping.

Comment #484 - Posted by: Garth at December 18, 2007 5:48 PM

5 on 2 off schedule had me doing this on Tues.
Was only able to do 175m

135 steps

Comment #485 - Posted by: Hoot at December 18, 2007 7:39 PM


11:26, 404 steps

posting late, still little sore after 2 days!

Comment #486 - Posted by: Ann Marie at December 18, 2007 8:06 PM

341 steps, 16:05

Comment #487 - Posted by: nsb at December 18, 2007 8:22 PM

Yikes, this was rough!

We did 2 trips down a playground, probably 200 yards total.

Comment #488 - Posted by: Adam G at December 18, 2007 8:49 PM


CFWU x 2

WOD as Rx'd: 12:03; 355 steps

Comment #489 - Posted by: Steve Smith at December 18, 2007 9:11 PM

F 48 64" 150

400 meter Walking lunge


Comment #490 - Posted by: DAH at December 19, 2007 3:57 AM

375 steps

Comment #491 - Posted by: SueAnne_47/5'6"/140 at December 19, 2007 6:29 AM


Just under 17:00, watch stopped so had to go off the big clock. Forgot to count steps.

Comment #492 - Posted by: brewer at December 19, 2007 6:59 AM

200 meters / 14:21

Comment #493 - Posted by: EdC at December 19, 2007 7:10 AM

Used treadmill and alternated walking and lunges for 400m. Approximately 50/50 split hence 200m of lunges and about 150 steps. Took about 10 minutes. Note to self - if weather permits use a track next time.

Comment #494 - Posted by: Brad A at December 19, 2007 8:17 AM

~300 meters / 15min
Need to use a track next time, hopefully there won't be any snow next time.

Comment #495 - Posted by: Parkinos at December 19, 2007 9:24 AM

14:16 after a 2 week recovery period.

Comment #496 - Posted by: JDale at December 19, 2007 9:36 AM

as rx'd 17.26

Comment #497 - Posted by: ZG at December 19, 2007 10:48 AM


430 steps-- timer malfunction-- about 20 min?

Comment #498 - Posted by: bklynsteve at December 19, 2007 2:21 PM

run 1 mile
row 500m

400m Lunges - 20 minutes - 330 steps

Comment #499 - Posted by: kaelder at December 19, 2007 2:22 PM

26:51 437 paces; Wow, this really blew, one of my neighbors was leaving the house sat in the car and watched me for the last 50m, decided she wasn't as interested as she thought she was when I collapsed supine in my driveway and didn't get up. bw (209#)

Comment #500 - Posted by: tejanostylin at December 19, 2007 2:24 PM

Las Vegas

14:48 - OUCH! I'm already feeling this one.

Comment #501 - Posted by: VEGAS at December 19, 2007 3:44 PM



WOD as rx'd


Just got back from a rehab break. I pinched something in my upper back doing the heavy squats the other day. Couldn't turn my head, very limited rom. Feels good to be nearly 100%.


Comment #502 - Posted by: Travis H at December 19, 2007 6:45 PM


300 lunges indoors, figure my stride is at least 1.3 metres. 12 min roughly.

thrusters in the next WOD are going to hurt....

Comment #503 - Posted by: coastalslacker at December 19, 2007 7:09 PM

400 Meters on track
368 steps
26:00 +/-

Comment #504 - Posted by: westxun at December 20, 2007 4:10 AM

************************************ 12/17

395 lunges at 23 minutes

WLMS parking lot

Comment #505 - Posted by: tommykrackcorn at December 20, 2007 5:32 AM


23:55 - 456 lunges

This was painful, it's now 4 days later and I'm finally not still sore . . .

Comment #506 - Posted by: mrs. kurse at December 20, 2007 6:19 AM

15m 405 steps. Did this as part of a double.

Comment #507 - Posted by: Angelo 37/250/xfit feb '07 at December 20, 2007 9:02 AM


4:49 / 150 lunges

10 Muscle-ups one at a time
2 sets of 2 consecutive muscle-ups

Will calluses ever form on my wrists from the false grip?

Comment #508 - Posted by: fireguy37 at December 20, 2007 11:11 AM


pre: Burgie
wod: 287 steps, 10:16
post: muscle-ups, HSPUs, weighted pullups, TGU

Comment #509 - Posted by: Tim T at December 20, 2007 12:54 PM


Tim: 400m WL, +20# vest, 287 steps, 10:16

can't forget the vest, wore it last time too.

Comment #510 - Posted by: Tim T at December 20, 2007 12:59 PM

firedave...Great Job - Can't wait till next shift


Bested by previous time by a bunch w/
15:20 min
385 steps
followed by a 1 mile run & 21 pull-ups

Prevoius steps & time of
17:47 min
420 steps

I love this stuff

Comment #511 - Posted by: FireBlaine at December 20, 2007 2:58 PM

17yom 160 5'8

as rx'd at the track.

390 steps in 12:20

my right hammy is already tightening up, must've pulled it a little

Comment #512 - Posted by: brad c at December 20, 2007 4:28 PM

Did this on 12/19/07

400m Walking Lunges:

14:28, 360 lunges

Comment #513 - Posted by: Dan D. at December 20, 2007 4:49 PM


400m= 395 steps (did 5 more to make 400)



Comment #514 - Posted by: DocO at December 20, 2007 10:48 PM

470 steps

Comment #515 - Posted by: James (crossfit Port Douglas at December 21, 2007 12:57 AM


385 steps, about 12 minutes

Comment #516 - Posted by: LMD_Matt at December 21, 2007 2:39 AM

331 steps in 17:27 (beat last time by 6:13).

Comment #517 - Posted by: Kira at December 21, 2007 8:28 AM


as rx'ed

200 steps each leg ;[400 total]

rock out...

Comment #518 - Posted by: Crisco at December 21, 2007 11:19 AM

Lost count of the steps.


Comment #519 - Posted by: TJO at December 21, 2007 11:57 AM

384 steps

Comment #520 - Posted by: FRANkhouser 19yom bw155 at December 21, 2007 3:03 PM

did this on 12/21/07 1am

4 passes KJC (Lamp to Lamp)
350 Lunges


Comment #521 - Posted by: murph at December 21, 2007 10:30 PM

38/M/195--Syracuse NY
as Rx'd: 13:46 , 347 steps
Last time: 15:53

Comment #522 - Posted by: DaGunk at December 22, 2007 10:28 AM

I absolutely love this workout
It took me about 40 less strides this time (420 vs. 466) and I dropped the time by over four minutes.
400meters,420 strides,8minutes15seconds!

Comment #523 - Posted by: DWNTWN at December 22, 2007 10:49 AM

as rx'd w/knee touching track
453 steps (429 last time)
21:23 (22:59 last time)

Comment #524 - Posted by: Gatorland Hokie at December 22, 2007 3:13 PM



374 steps



374 steps

Comment #525 - Posted by: EMelton at December 23, 2007 8:07 AM


325 steps


Tomorrow should be entertaining.

Comment #526 - Posted by: Monty at December 23, 2007 3:05 PM

The Horror.

The Horror.

18:47. Ouch

~20 min

Comment #527 - Posted by: jmcneal at December 23, 2007 6:38 PM


Did this Saturday 12/22 with a newbie.

400m 11:41 plus 100m for total of 15:something

Went the extra 100m to urge workout partner on.

Comment #528 - Posted by: Adam Kemmerly at December 24, 2007 2:06 PM

14.19 - unbelievable, and so efficient; no gear, little prep, and the only requirement is knowing a distance (100m, 200m, or 400m) to do this.



Comment #529 - Posted by: Apolloswabbie 6'2" 210 43 yoa at December 24, 2007 3:57 PM


Comment #530 - Posted by: daniel at December 25, 2007 12:43 PM

Did this on Christmas -
466 steps and 17:30.
Hmm, not sure what's up, but last time was 13 mins and 399 steps. Difference was last time on a turf football field doing 4 lengths - tonight was one lap around a track.

Comment #531 - Posted by: Dale_Saran at December 25, 2007 10:22 PM

in VT
CFWUx3 (modified for VT)
no idea how many steps = 400m, so did 400 lunge steps in snow shoes outside

Comment #532 - Posted by: bcb373 at December 26, 2007 10:46 AM

about 28:00
could've done faster but combined with 1 rep pull up wod so walked about 100 steps then did weighted pull up set also walked about 500 steps which is more than 400m to make up for breaks while doing pullups

Comment #533 - Posted by: kcm at December 26, 2007 11:25 PM


Comment #534 - Posted by: T.Starks at December 27, 2007 9:00 AM


Comment #535 - Posted by: matt townsend at December 27, 2007 2:29 PM


401 steps
22:01 min.

This REALLY sucked.

FT: 12/20

Comment #536 - Posted by: Fitz Willy (Idaho) at December 27, 2007 5:08 PM

350 lunges in 15:03

Comment #537 - Posted by: Meyer at December 27, 2007 6:36 PM

1st did weighted pull up to 70b
then bench 3x220
then did 300 4ft steps

Comment #538 - Posted by: johnmc at December 30, 2007 1:04 PM

20071230 1730

WOD071216: 400m walking lunge: did 400 steps in 20:39

Comment #539 - Posted by: Alex R at December 30, 2007 7:00 PM

Age 36
BW 189

CFWU 2x15
17:50, around 380 steps. 19:10 last time.

Comment #540 - Posted by: Tim in VT at December 31, 2007 11:28 AM

Welcome to Xfit.
CFWU x 3

480meters due to husband's miscalculation (idiot!)
12 laps (wall to wall and back) of GOLDS aerobic room.

8:25 312 steps

Comment #541 - Posted by: mustang5.0 at January 4, 2008 1:11 AM

Welcome to Xfit.
CFWU x 3

480meters due to husband's miscalculation (idiot!)
12 laps (wall to wall and back) of GOLDS aerobic room.

8:25 312 steps

Comment #542 - Posted by: mustang5.0 at January 4, 2008 1:14 AM

336 steps 20 minutes

Comment #543 - Posted by: quallnow at January 4, 2008 5:20 PM

Did 256 in about 19 minutes. All that I could do.

Comment #544 - Posted by: NYCRaider at January 11, 2008 6:53 PM

last time 25:43.

today 20:40. no idea on steps either time.

Comment #545 - Posted by: michael leach at January 30, 2008 4:37 PM

Last time 300m in 24 minutes
This time 400m in 20:30 minutes!!
The hell w/counting steps. :)
Maybe next time.

Comment #546 - Posted by: Cassie Leach at January 30, 2008 4:40 PM


Only did 200 meters @ 14:10

My legs were destroyed; I literally couldn't do anymore. Almost puked and completely wiped out when I was finished!! It's two days later and my legs are still destroyed and I'm supposed to do Fran tonight?! Yeah right! Rest today and tomorrow I'll do Fran

Comment #547 - Posted by: DJ at January 30, 2008 8:23 PM

doubled-up on wods today. did 1.5 mile run, crossfit WU, one wod, then a modified version of this wod.

lunged 200m in 12:58. Now I can't walk. Next time I'll shoot for 250.

Comment #548 - Posted by: bigmarc_nb at February 6, 2008 9:10 AM

As Rx'd:
A bit over 400 steps, 8:50 minutes.

Comment #549 - Posted by: Alexander Vinther at November 25, 2009 3:25 PM

386 steps in 34min. Third day of crossfit. Used 25lb weight on first and last 100 meters. Still sore from previous two days, why not add the legs to the mix. Awesome stuff though. Whats in store for Turkey Day??

Comment #550 - Posted by: tyson at November 25, 2009 3:38 PM

Warmup - 20 minute jog


made it just 171m:

185 steps in 8:38. Ugh.

Comment #551 - Posted by: rbst m/33/5'10"/187 at December 6, 2009 7:40 PM

Lied - posted on this by accident.

Comment #552 - Posted by: rbst m/33/5'10"/187 at December 6, 2009 8:08 PM
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