I DID A MUSCLE UP! FINALLY!

I'm totally freaking out. I'm so happy and proud I can't stand it :D

FS 3-3-3-1-1-1-1
75-85-95-105-115(f)-110-115(f)
Previous PR was 85# for a 5x5, so not sure how to count this one.

are these sprints?

I guess I will do three 500m rows

So today i thought, after both my ankles had been severly injured stopping me from runnin with confidence for the past 2 months, lets see how long i can actually run for, being it the 1st time since the injury and starting crossfit. Well being a 20 year old male, 165lbs, i somehow ran 6.25 miles in 60minutes whithought stopping for the 1st time in my life, withougt having ran for the past 2 months and actually never being a huge runner anyways. I give all my respect and thanks to coach and anyone who helps with Crossfit. I am definatly proof that it works and I will do my best to repay them by eventually becomming an affiliat here in Cornwall, Ontario.

#4 these are done for time, so as fast as you can

Sweet, I can still get in the WOD and do my weight specific training. I'm two full weeks into crossfit, and I'm somewhat embarassed at the fact that I can't do the Rx'd weights... But you have to start somewhere.

Great Allison! Now you just need to get a super muscle-up with the handstand part like he does in the video...

Way to GO Allison!

Congrats Allison! I remember getting my first one, it was a great feeling.

Amazing video. Yet another thing to add to my CrossFit shopping list.

Good work Allison_in_Cali_NYC. Seriously that's good work.

Props to BrianG for being #1.

ME keep working, don't be embarrassed: the globo-gym-ers are gawking at your non-RXed CrossFitting while they do their bicep curl machine and sip their iced frappe.

Excellent to see a track-man's WOD.

Congrats Allison! Now if only I can get one, I'll have to do some work tomorrow!

Congrats Allison, I told you. Me an running are not good friends

Holy Moly!! This guy is ridiculous!! What can I do to have control like that...Work..work..work..and more work I guess.

btw Jeff Tucker and his assistant are awesome dudes. That gym down in Fort Worth is legit.

Allison,

The "Holy Grail" of Crossfit! Nice work. 29 more and you can get out of the 120 Pullup and Dips! :-)

Happy Muscle-up Day Allison!

Allison, congrats on your 1st muscle up. That is awesome!

We now have SC/CrossFit t-shirts available:
http://stevesclub.typepad.com/

More selections to come...

Your support will help us raise money to take the boys to this year's CrossFit Games in California.

Aw Thanks Everyone!

Now I just need to do it again and on video. I want my name on that wall!

AHH! I don't think I'm going to be able to sleep tonight. I've been having dreams about this thing since I started trying to get one in October. I wanted it so badly. I guess the 5 days off actually worked. Hard work pays off. I wanted it so badly and now I want more than one in a row!

FTR: My Muscle Up looked nothing like the one in the video. His was so neat and mine was a struggle. Making it look good is the next step.
Kieran, :O Maybe in like ten years.

Impressive video.

Great Job Allison! Party time? Thanks for keeping us posted on your progress. Makes it all the more inspiring. Hopefully I'm not far behind.

Congrats on the MU Alison, feels awesome hey !

Congrats Allison!!

This may sound like a really stupid question: But each round is:

400m
Rest 2min.

So the final round, does my overall time include the 2 minute rest? Or do you stop the clock after your final 400m sprint?

Allison, it's like riding a bike. A year ago i did my first and was stoked but i wobbled all the way through it. Today i can close my eyes and bang out five smooth L-muscle-ups. I get attention in the gym and it feels good, but you know i don't do it for that. Get some.

OK, OK, OK, Coach, handstand pushups on the rings, I think I will need to tap out when you make that a part of the WOD!

No seriously, after starting CrossFit I have an extreme appreciation for the gymnasts and can only hope to hang on to doing the WODS with any gymnast moves involved.

3, 2, 1, bring it on, guess HSPU on rings are just yet another thing on the list I will need to improve on/learn to do!

Great video! Just another dose of humble pie.

Jeez, I love this stuff!

Yes! I can do this one!

Good video- makes sense to think about pressing from hands through the lats, bringing the legs up and tight, glutes to heels. Time to work on my handstands!

Allison, great job! Again, CFers are making me jealous. Can't wait for mine! Maybe this summer?

that video was sick. great content and work Tony. It has been a while since we have had some advanced gymnastics up on the site. not that i can do it...but it has been put out there and we can try. one of the downfalls of not having Coach in town any more is the lack of his persistence and coaching towards our practicing gymnastics.

I might see how much snow is covering out school track tomorrow. If it is less then 6in, I will run it there :)

Congrats Allison! I am close, I just need to get a tiny bit closer to the rings from the bottom. I have been working on pullups for a little while now so I might take a break any try in a few days.

Awesome Allison, the feeling is wonderful. Now go for multiples. Never stop striving for more.

Go Allison!!

great video! the gsx crew is awesome and the facility is like one big crossfit playground. looking forward to more videos from tucker!

this is one of my very favorites... getting ready to go to SFAS.
Liberalism is a mental disorder-Michael Savage

stupid question....how much is 400 meters in feet.

laugh now....

Allison - I'd be happy for you, but that guy in the video stole your cake..

Coach-

Wife just bought me a subscription to the Journal today. Wow! I've been thinking about getting it for a couple of months now, but would've jumped on it so much sooner if I'd realized how in depth it is. I can't believe it's so long. And I haven't even really dug in yet. All I can say is that I should of paid the 25 bones 9 months ago when I first started CF. Thanks for the fair price.

p.s. congrats Allie!

A Muscle Up can shatter paradigms. KS

wtp,

What are you trying to do, Man?... Shhh. Dang, too late, now I'm gonna have to try it.

ALLISON...YES!

BASIC BARBELL IN SAN DIEGO WAS GREAT!
RIPPETOE , KILGORE , EVA T. WERE EXCELLENT!
RIPPETOE WAS AWESOME.
HERE IS SOME 411:

SQUAT: I WAS DOING THIS TOTALLY WRONG. I WILL BE DROPPING THE WEIGHT ON THIS ONE TO DO IT RIGHT.
BOTTOM LINE-LEARNING CURVE WAS STRAIGHT UP ON THIS ONE.
OLYMPIC PRESS: DID GREAT ON THIS ONE! AFTER SOME TWEAKS I PUT UP 145 FIVE TIMES! 142 WAS MY 1RM BEFORE RIPPETOE.
DEAD LIFT: DID WELL. I LIFTED WHAT I ONLY COULD LIFT ONCE PRE RIPPETOE FIVE TIMES POST RIPPTOE.
BENCH PRESS: DID WELL. I'LL BE ADDING WEIGHT TO THIS LIFT TO.
POWER CLEAN: DID WELL ALSO. I WAS PUTTING UP WEIGHT IN FIVE REPS THAT ONLY A DAY AGO COULD DO FOR ONLY ONE.

ALL LIFTS WERE DONE IN FRONT OF THE FULL CLASS FOR FEEDBACK. THIS WAS SCAREY!

ANYONE EVEN THINKING OF WEIGHT LIFTING SHOULD DO THIS CERT. IT WAS OUTSTANDING!

I'M ON MY WAY TO THE LEVEL 1 CERT IN SAN DIEGO IN MAY!

ROBERT S.
TUCSON, AZ.

400 meters = 440 yards = 1760 feet

I'm rehabbing ankle (since last September). My most important goal this year is to run a sub 60 400 m (I don't even know where I'm starting from, but I'll definitely make it if the ankle heals).

I desperately wish I was in the states for access to a POSE coach.

This WOD... like my wife winking at me! Probability of saying NO is indistinguishable from zero.

Hey ROBERT.. thanks for the info. That is exactly what I wanted to know about the cert!

Just a note for those Mike Swick fans ... he looked absolutely beastly @ the weigh ins... not sure if he is still a advocate of CF but from the weigh in I would say it looks like he is zoning and and Doing MWOD's (multiple workout of the days) CCT Joey will get the humor of MWOD even if no one else does ..

Great job Allison, I am so unbelievably proud of you and I have never even met you. Keep being a positive inspiration for CFr's, your enthusiasm is absolutely infectious

Simon #23

I don't think anyone added the last 2 minute rest. I went back and looked at the numbers. Personally, I just posted each individual 400m attempt. After looking back, I realized again how slow I am.

allisonnyc, grats on the mu. and have fun in cali. what's next?

Great job Allison! You deserve it after helping me get my first one. Karma right?

Awesome Job Allison!
I (sort of) know the feeling.
I did 3 dead hang pull ups in a row today. I just learned to kip a few weeks ago and had been incorporating kipping into my workouts. But today when Coach Kelly (SF Crossfit) had us warm up with max. dead hang pull ups, I was thrilled, utterly shocked when I did 3 (almost 4) controlled dead hangs. I almost couldn't contain my excitement. Just 2 months ago, one dead hang was a real challenge if not impossible. Crossfit is awesome and shows us all that we are capable of things that we never thought possible. I see a muscle up in my future! Hopefully sooner than later.

29/f/110

made up nancy:

18:25 (PR)

65# OHS
runs on TM

Eric 34/m/140

19:24

first time ever trying OHS. we stuck with the 45# for him today. runs on TM.

allison- congrats on the muscle up! that's so exciting!

Robert, you'll really going to love the level 1 cert as well. Great stuff!

Congrats on the muscle-up Allison.

I like seeing the intervals. Someone at the gym calls this an "Elvis mile". Dunno why. I was having a discussion w/ my trainer during this wknd's cert about the topic of intevals, or lack thereof. If intervals are so effective, then why don't we see this modality more often. For example, why not Helen-sprints where you rest 2 min b/w each round (ea. rd for time, added together)? This would be a great mod every now & then, wouldn't it? Point being, we have a lot of 15-25 min metcons, but only 1 Barbara and 1 Fight Gone Bad.

I have been watching the website for a few weeks now trying to do the exercises here and there for familarization. Today I have decided to jump full in.

Lap 1 - 1:36
Lap 2 - 1:26
Lap 3 - 1:31
Lap 4 - 1:36

I know I'm not ready for the Olympics, but I thought it was a good workout.

#34, Big Louie
To do pretty much any unit conversion, just go to google.

in the search box type in:

400 meters in feet

and hit enter. You don't even need to visit a page. It will display the results at the top of the page. This works for dang near anything. Feet, yards, metric, nautical miles, watts, horsepower, etc.

OK, so I've watched the video, and it's all very impressive, but I bet he can't eat a Rowntree's Fruit Pastel without chewing?! ;-)

For everyone who isn't in England a Fruit Pastel is a sweet......that you can't eat without chewing (for some reason). I've tried and it's impossible.

I hate it when I see gymnastics videos like this under the heading 'Basic ...'

aaucoin-
Congrats on your first Pull/chin up the other day!

Allison-
Congrats on the MU.

Colleen-
Good to see that you had a nice time with Leslie Ap. I'm glad for you that your conversion stuck. :-) Keep up the good work.

Leslie Ap-
It won't be long now for you, you have your sights on it. Glad for you also that you had a nice time with Colleen.

Nadia-
Congrats on the Nancy PR.

I'll do rowing for today's WOD, then work on cleans.

Kate

Seeing how I hate running:

5 sets of heavy benches
5 sets of hang cleans & presses
then practised on full cleans and jerks

and...wait for it,
got a bar muscle up :D

if anybody cares..its the Nasty Guys video that helped me the most - Go The KIP!

Hey Allison! Congratulations;)

Congrats, Allison! I did my first assisted muscle-up with a purple jump-stretch band yesterday, and even felt pretty good about that, so I can imagine how good that feels for you.

Today's WOD, maybe I scored it wrong; 8 minutes of total run time. As close as I could figure with the analog clock on the wall at a strange angle. Oh well.

Allison~ Boo-ya, baby! (is that right, boooo-yaaa? Fashizle it izle!)

I won't wear this out, but not alot of people were on the boards during rest day...not alot of posts anyway. So I am posting this again. Hereinafter, it'll just be a plug here and a plug there!

If you have interest in this though....what am I saying, OF COURSE you have an interest in this!!

CROSSFIT EAST COAST CHALLENGE OFFICIAL DATE...

Hey everybody! CF ECC will officially be on MAY 31st, 2008 at ALBANY CROSSFIT, in Albany NY! This is not a qualifier, however, if enough people are involved there will be money given to the winners to help pay for competeing in CF GAMES in Cali!

For those of you that have not had the pleasure of visiting this facility, and meeting it's members, owner and trainers, let me tell you , it is a wonderful and unforgetable experience! For those of you that have, then you know EXACTLY what I am talking about!

FOR THOSE OF YOU TRAVELLING UP THE EAST COAST TO ALBANY..........

I am going to plan a number of check points along the way, from Virginia to ALbany, to meet up with other CFer's and caravan up to Albany! Come rolling into the city, 15 cars in line...ALL CROSSFITTAZOIDS gnawing at the bit to compete, but loving the feeling of comradery right from the drive up, to the wishing well at the end of it all! Also, I am going to plan a WOD, toward the NY side of our trip up there, outside, at some check point with a veiw, and stop to get our struggle on together that will be a great "prelude to a kiss" as well as stretch our tightened android bodies from the trip! THIS IS GOING TO BE A BLAST! And of course, this will be video taped as will the check points, and so on! It really is all going to be a great time!

JASON ACKERMAN, owner of ALBANY CROSSFIT will need to get a head count! Please email him at jay@bodybyjay.com, and if you have any questions with regards to the detail of CF ECC, please send them to him!

Intrest in the caravan up...email me via myspace, or at justntriquet@yahoo.com! I'll be riding the back side of the promotion of this like frickin zoro on the boards, so more posts to come!

Lots of people are already saying they are in...SpiderChick, AllisonNYC, OPT, SC peb,.............who else....

36/M/175

CFWU X 3

Wanted to run but was scared to test recently strained calf. Subbed 500m rows.
1:44
1:44
1:44
1:45

Run (400m) = 1:37
Rest 2:00
Run (400m) = 1:31
Rest 2:00
Run (400m) = 1:36
Rest 2:00
Run (400m) = 1:41

Total: 12:25

Did Monday's WOD this morning, I'm still behind from the holidays.

I missed that one last December for some odd reason or another, either way, I barely got 6 rounds completed, but I got it. When this came up last time, I couldn't do an L-sit pullup. Today, I did 60 on rings.

Walking back to the house I realized that the workout was like a little CFT - Pressing, Pulling, and squatting with an Ab workout thrown in there during the L-sit pullups to boot.

34/M/170

On treadmill 1% incline
90s 400m x4

Ok, so running is kryptonite for my knees, but this WOD was the perfect amount for them, as it turns out. Doing the WOD as Rx'd:

4rds of 400 yds, 2 min rest in between (not counting 2 min after my final round)

13:11

Not fantastic, but I'll get there :-)

34/M/186

On treadmill w/ 1.0 incline

1:43
2:00 rest
1:40
2:00 rest
1:37
2:00 rest
1:17

12:17 total

36/M/185

Lap #1: 1:21
Lap #2: 1:18
Lap #3: 1:19
Lap #4: 1:20

Quads still a little tight from "Nancy" and making up MLK Days WOD yesterday.

#33 Brad....go luck at SFAS brother...stay smart and stay strong...no regrets.

25/m/185/5'9"

As Rx'd

1= 1:20
2= 1:30
3= 1:35
4= 1:35
total= 10:00

the course we run on rolls, at least thats my excuse, maybe on a track next time...

viva la revolution!

1:44
1:30
1:31
1:30

Stuck on dreadmill that only goes to 10 mps in the frozen north.

49m/5'10"/225
cfwu x 3
1:31
1:31
1:32
1:30
total 12:04

Greetings from Jalalabad -

400 #1 = 1:08
rest 2 min
400 #2 = 1:12
rest 2 min
400 #3 = 1:11
rest 2 min
400 #4 = 1:08

Total Time: 10:39

400s are much easier without other exercises in between . . .

I'm pumped for the Challenge, I'm in for sure.

33/M/203

as rx'd
12:00

1:09
1:10
1:13
1:18
Total: 10:52

The last interval was U-G-L-Y! I was flailing everywhere. This workout is MUCH harder without other people to race against.

#68 Ed, Great work! Anyone who can run a 1:08 last rep on this is an animal!

Allison, awesome! Now we DEFINITELY need a video! I posted mine, even with my disgusting - but patented - "scissor-kip" HaHa!

Mornin'.

Todd #59 posts his WOD (nice times!) in the most informative way, able to see both his splits and the total time. Freddy C. points out that essentially no one added 2:00 to the end of the WOD, correctly interpreting Coach and Lauren that the 2:00 rest is to be BETWEEN runs. I think the requested "time" is the total as added up by Todd and now others (ie. post that time to logistall).

Running on a Treadmill? 0.25 miles. Add a little elevation to more closely approximate running outdoors (1-2.0 %). Rowing? The standard conversion is 400M run = 500M row.

3-2-1...Go.

Oh, and I hit OHS 15 x 125-lbs today; only 60-lbs away from my birthday goal, UGH. 60-lbs in 6 weeks...can it be done...? Hell yes!

male/35yrs/190lbs

as rxd

1. 1m59s
2. 1m51s
3. 1m59s
4. 2m6s

M/40/5'11"/190
Total: 12:31

F/37/5'6"/140
1:46
1:42
1:42
1:39
Total: 12:49

M/38/6'3"/265

2:07
2:00
2:15
2:37
Total: 14:59

43 yo male/bw 229/6' 4"
1st ever cf wod, as rx'd
1. 1:51
2. 2:22
3. 2:41
4. 2:37

Congrats Allison!!! My rings come tomorrow...guess I'd better get to work : )

On treadmill w/1.5 incline

1::48 (2::25 rest, had to alternate with buddy until another opened up)
1::45 (2::05 rest)
1::43 (2 rest)
1::42

Total 13::28

f/29yo/5'4"/120lbs

M/27/6'4"/196
Total Time: 21 min.

Sub 200 x jumprope for 400M

:54
1:03
1:02
1:02

where did my #1 go? See #12.

I'll be posting my results later as I'm a couple days behind.

We both know you were #1, BrianG. Don't let it get you down.

Did pyramid intervals instead...
3 min warm up
30,45,60,90,60,45,30 seconds with 60 sec rest intervals @ lower intensity
3 min cool down
1.78 miles

26/6'8"/210

On the treadmill
1:25
1:13
1:19
1:17
Total - 11:04

35/m/70/170
WOD 4 x 400 with 2 min rest between 12:06 (12 sec faster than last time) 1:28, 1:32, 1:33, 1:32 followed with the other day's DL workout.

playing catch-up

150 wallballs 14# 6:20

Nancy:
#45 ohs
15:31

My legs are aching today, but will try doing the 400's.

Good job, Allison!

As Rx'ed (on treadmill)

Total: 13:27
Didn't get splits (forgot watch)
Avg 400m time = 1:54

As i thought, I'm a little sore from my 60minute 6.25mile run last night. Its either going to have me ready for today or a little tired.
3.2.1...Go! Good luck Everyone with the upcomming WOD's Also.

Congrats Allison on the MU! No rings here, hope i may one day get my 1st.

so I thought 400 meters is half a mile so my times seemed long compared to everyone else's. Then I realized that 400 meters is a quarter mile and I did double. Yeah I feel stupid, but hey my times are good for me in doing 4 half miles

1st-4:00
rest
2nd-3:45
rest
3rd-3:30
rest
4th-3:45

PLEASE HELP......how far is 400 meters on a treadmill?

THANK YOU

1:28/1:28/1:29/1:30

#89 Sara,

See post number #72 by bingo

89-Sara:
400m = 440yds = 1/4 mile =(.25mile)

M/22/6'1"/185

Sara, 400m = 1/4 mile

As RX'd
:58
:59
1:08
1:04

Pretty good day tater.

I'm going to try this swimming. 4x100 yards, but I'll make it butterfly because that's what I'm good at. Hopefully I'll be able to use the blocks.

Peace out tater tots

47/m/180

4x400 ax rs'd on treadmill %
total: 12:33

1:50 (getting the hang of treadmill starts)
1:40
1:35
1:28

Went all out on the last run where the last 200m got sloppy and pounded my feet bad.

kirez-
are you on crack? 440 yards 1320 feet. Are you trying to kill people out here?

CFWU....
Gary..51/205..140/139/130/121
Jim...48/165..140/136/133/130

Age=28
BW=185

As rx'd

1:09
1:10
1:16
1:15

Total time with rest periods = 12:50 mins.

Harder than I thought.

http://www.stevesclub.org

Wow, great control on the hand stand. Tucker is the man, and his crew is fantastic. That facility is a dream/playground. Great vid.

Allison, congrats on the M.U. Well done.

69.3
70.8
67.6
64.9

Got faster due to pacing myself too slowly on fast few.Good to do these.I remember reading that Jim Ryun once did 20x400 in 55.0..

I was at the cert. in Fort Worth last weekend & it was awesome. The facility was spectacular and the instruction was top notch. Thanks to all who put it on.

Congrats ANYC

Were you waiting online to get 1st post?

Tucker's an awesome coach. He had me doing back tucks at the end of the cert while I was down there. Fort Worth, all of the trainers, fellow trainees and GSX were great.

There's some magic fairy dust they sprinkle on you at certs.

I set a new PR on my Fran time of 6'55", tabata squats score of 19, and was able to string together 3 consecutive muscle-ups!

Whatever that dust was, it's still working! I tried the 5-10-15 triplet of gymnastics movements this morning (HSPU, L-Pull-ups, Lunge Walks) for rounds in 20 min.

I have never been able to do a HSPU before. I've been practicing the negatives at least 3x/week and, you can bet I did some handstand practice in Fort Worth, but this morning I was actually able to lower myself through three quarters of the ROM to the floor (lowering to a 3-fold mat) and push right back up. Tucker's advice on walking backwards up the wall to the stand instead of kicking up helped get me into an actual handstand instead of an overarching thing.

I have also never been able to start the pull-up motion from the bottom in an L. Again, I've been doing lots of pull-ups and, more recently, some L-sit practice. but I was amazed that i was able to string the 2 together this morning and knock L-pull-ups out like regular dead-hangers.

I managed 7 rounds and a couple HSPUs, but I'm definitely seeng improvement.

Now, that gallon of milk... $4 a day is killer!

Tomorrow, I hope my quads have loosened up after the cert because it's quarter mile time. 4 x 4

11:31 as rxed from Camp Stanley Korea

32/m/5'10/190

CFWU
situps at 180 degrees, stopped at 9 on 3d set due to some sharp ab pain
pullups and dips with 110# assist

12:27 - lost a step midway through the second one, last one was almost a jog. i need serious work here.

As Rx'd:

1:32
2 min
1:32
2 min
1:31
2 min
1:32

For a total of 12:07
Followed by power cleans
sets reps wt
2 5 115
5 3 135
5 3 145

and 2 sets 10 rp 45lb overhead press

m/34/195

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

I dared Pukie to come out and train, but he didn't show. Chicken!

I had a sore calf muscle...so I did 500m rows instead of running.

2:16
2:12
2:12
2:25

5 minute 16k snatch set at 22 rpm. Hands in good condition

I decided to "wimp out" and do 4 500 meter rows rather than run on Wisconsin's ice covered streets. I'm terrible at rowing, so this didn't make the WOD easier for me.

1:54 - damper 8
1:59 - damper 3
2:02 - damper 5
2:01 - damper 5

Lots of fatigue in my upper back. Fast kb snatches for time before rowing is tough. I didn't realize how much pulling I actually do during snatches.

I'm now wishing I hadn't eaten that salsa made with jalapenos last night.....and I still have several hours of snow shoveling ahead of me. This could be interesting.

#1 AllisonNYC, congrats on the muscle up.. but even more important, how could you pass up the opportunity to post

"first"

=P"

13:20 total. didn't get the split times

I did my speeds on the treadmill:

12.0
12.3
12.5
12.8
13.5

M/38/6'2"/225

jogged to work yesterday, 10K in 65 minutes. Gonna do it once a week and a 5K, too

I measure my routes with the great tool below:
http://www.gmap-pedometer.com/

Today the puppies arrived promptly at 0530 and we did Barbara. I bonked after 4 rnds (15 min) and they finished 5 rnds at 20 and 21 min.

Congrats Aly, you got me beat... soon you'll be doing it like the video today - that was AWESOME!

30/M/190

The treadmill doesn't go above 12mph, what a bunch of crap, but there's no way I'm running in 10 degree weather.

Times were

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

john

I always love when we get to see some gymnastics in the videos, but "looking at the hands?" The head position in the handstand was too far arched. The head should be tucked into neutral so that he doesn't have to balance so much with the arms

http://www.martinvidic.com/martinvidic_en_2006/flash_mavi/gymnastics_handstand.htm

#95 Steve -- eeegads, pukiebollocks, I'm sorry! When I wrote that, I thought "funny nobody ever asked for it in feet..." did the math in my head, and wrote 1320 into the computer... got interrupted, told a coworker about the WOD: "How many times? -- 4 laps", then said Oh Shit -- I almost multiplied that by 3 instead of 4, and changed it to 1760. (And thought, should I write '1/4 mile,' Naw, they don't need that...)

Anyway, thanks for catching me on it AND letting me know. I'm devious, mischievous and can be sadistic, but that wasn't intentional. You'll know the former when you discover your 20-pound weight vest somehow became 28 pounds.

I haven't tried Pose running yet; wish I had a coach. I'm predicting Natasha will do her 4x400 in 2:30 splits.

comment 111

I understand your view of this concerning head position - but looking toward the ground or at your hands; which are on the ground / or the paralette bars allows you to have better control and balance with a locked out tight body. The head is not over arched - it allows balance with your tight body form in the HS.

You will notice that when others tuck their heads or "go neutral" as you put it with the head, they tend to over arch the lower backs and then their feet are pointed too far over their head toward the wallcausing a loss of balance and they fail at finding a good center tight hold. You can eventually hold a handstand like this with practice but your compensating and the form is wrong

28/m/214

as rx'd

Lap 1 - 1:40
Two minute rest
Lap 2 - 1:30
Two minute rest
Lap 3 - 1:27
Two minute rest
Lap 4 - 1:20

TOTAL: 11:17

bw 170

all rounds on treadmill @ 12 mph

30/m/190

1:32
2:00 (rest)
1:32
2:00 (rest)
1:26
2:00 (rest)
1:23

Total - 11:53

If someone out there is turning a ruler end-over-end down the street through their neighborhood, and does this 1760 times instead of 1320 (through the snow, perhaps? bent over?)... well, you'd have to be a very very naughty person and not very nice to find that funny. Shame on you.

Do some treadmills report distance in feet? Seriously? That's a feel-good number, I guess, scrolling up at high speed. Sort of the way I like how kilometers tick by on the gps when I'm hiking with a backpack, thinking, "Yeah, this metric system has its sweet points."

If anyone was traumatized by my numbers, let me know. You call the punishment and I'll do it, or maybe I'll cut the inside folder out of those TrapperKeepers we used as kids with the conversion charts on them -- where I learned it -- and mail it to the affiliate of your choice.

Hello everyone, I am fairly new to cross fit but not new to unorthodox training. I love it and have never felt so fit. I was curious, I don't have access to rings or kettle bells, is there another way to do muscle ups without rings? Also, can I substitute dumbbells for kettle bells? Thanks.

whoops - 11:57

CFWU with 11 reps

65lb Thruster 30 reps 1:28

est. 400m down street using Google maps
1:11
1:12
1:14
1:17
Total: 10:56

Bumping myself up from 15 blocks to 17 today.

Forgot to add.... it was -49F in Winnipeg this morning. I don't think the icicles on my eyelashes were very good for aerodynamics :)

Jason #118-
somewhere on here in the video section is a video of someone doing a muscle up on playground equipment. i can't find it right now.
and yes, you can sub DB's for KB's, i have to because our gym doesn't have kettlebells either.

the FAQ is your friend.

great video, love seeing some gymnastics!

#111- if you look at your hands while holding a handstand it allows you more balance and control of the movement.

Okay, so Baghdad doesn't have a local track you can run at, and even if you were in full battle rattle it would certainly be adventurous. Alas, the imitation road mover on rollers is the only option and you lose a lot waiting for the speed to catch up with what you want to do. And then trying to jump off the machine without stumbling, bumbling, and altogether getting jettisoned off the back and slammed into a wall ... cannot wait until I get to try this outside. Whining aside, and growing a pair:

Boo: 12:55
Beck: 12:20

SWEET

I actuakky did this over the weekend only x10 rather than x4. Even did the same rest (actually fluctuated between 1:30 and 2:00 rest).

Four fastest times were

1:10
1:10
1:10
1:10

How was I so consistant? It was the max speed of the treadmill. I was at a minimum of 1 degree incline for all of them, but as I realized I could go faster if the treadmill allowed me, I upped the elevation to 2 degrees.

Aaron

allison -- CONGRATS that is a huge accomplishment! well done, you should be walking around like a peacock today. strut your stuff, girl!

i got to do ANOTHER workout with a buddy today. the gymnastics coach here is really enjoying the CF WODs. since i am still teaching her a lot of the basic exercises, i chose a different workout for us. its from LiveLong Crossfit from yesterday.

5-10-15-20-25-20-15-10-5
pushups
thrusters
pullups
situps

lyn -- w/u 5' treadmill, CFWUx2; 3 TGU; 5 windmills (5lb DB). subs -- 25lb bar thrusters, jumping pullups.

modified WOD to:
2-4-6-8-10-8-6-4-2
16:40

ck -- w/u 5'DU px; CFWUx2; 3 TGU. subs -- 25lb bar thrusters, jumping pullups from 24" box.
27:53
5' bike cool down

lyn, while she's a gymnastics coach, she is a runner. so while i was finishing up my WOD, she went down to the track and did today's WOD. hopefully she'll tell me her times, so i can post them! she did awesome again today, she is really picking this stuff up!

ck

1) 2.18
2) 2.15
3) 2.11
4) 2.06
Total: 8.50

51/M/189/5'9"

on treadmill, .1 incline

2:02
2:03
2:00
1:58

400m sprints with 2:00 min rests
1:41.7
1:47.4
1:52.9
1:50.7
13:11.7 total

34 deg and sunny in York PA

kirez-

Simply admiting you were wrong is enough for me

Forgot to get split times

11:14 total. which for me is very good. must have had my wheeties. I hate running

28yom/215#/6'4"

15:03 total including the final rest as rx'd used 440m intervals rather than 400m due to logistics.

This makes for 1:46 per 440m for me. 2 seconds per round improvement I don't know if that's signal or noise but sweet merciful crap do I hate running.

FIRST Day of XFit.
M/161/5'10"

In and out of gym for quite a while...so starting something worth while!

Did Nancy 080121 and finished up in 23.15 with 30 sec run time btwn machines so deduct 4.30 and finished Nancy at 18.45.

Today, as proper day 1, am in San Fran for work and maxed the treadmill at the Holiday Inn at 7.7. Reduced 2 min rest intervals to 1/1.5 min as I couldnt run as fast as Id like:

warm up 400 meter at 6.0 on treadmill
2.13 - 12 sec to reach 7.7 on machine
2min rest
2.10 - 12 sec
1.30min rest
2.04 - 12 sec
1min rest
2.09 - 12 sec

So first off, CFer's rock! Everyones support and enthusiasm is more than contagious. I've yet to try a muscle up but from the way people are responding to allison, I may be in for a tough tough experience.

On that note, Congrats Allison for acheiving something with hard work. That is what makes stronger individuals.

Lastly, for this WOD. Being an ex-track star(haha); i'm super stoked to see 400 repeats! However after breaking my ankle i'm sure i'll be disappointed by my times.

Have a great day everyone!

400 meters = 437.445319 yards (source=Google)

440yds= 1/4 mile

run 400m

1 64s
2 67s
3 68s
4 67s

difficult to have good times running solo.

rest 15min

Squat 325lb x 5rep

m/47y/1.78m/79kg

Congrats Allison!!

38yoM/5'8"/153

2nd WOD back after @ 2 months off due to a still unknown reason (loss of motivation, tired, any other B.S. excuses I could come up with). Can't beleive I lapsed after a solid year on. Oh Well.

1 - 1:28
2 - 1:28
3 - 1:46
4 - 1:45

Last 2 hurt - endurance is gone, and my glutes/quads are sore from Monday.

Glad to be back, though. I missed the sweat, chalk, and smell of steel and bumpers.

39/M/5'10"/195lbs

Subbed Row for Run due to mostly ice outside.
1:46, 1:36, 1:37, 1:18: 12:16 overall

My wife, Cyn, joined me for the first time in the same workout.
2:36, 2:28, 2:15, 2:11: 15:30 overall.

It was her first time doing this and she just started exercising with me a couple of months ago after never having done organized exercise in her life. I was really proud of how she went for it during the last 2 rounds.

AllisonNYC, big congrats on your muscle up. I'm a few months behind you on that yet.

M/52/184

1:20
2:00 rest
1:22
2:00 rest
1:27
2:00 rest
1:30
Total= 12:05
Lay on floor of gym for a while

42yo/188#

1:18 (PR!)
1:23
1:23
1:25

I don't know what I did different, but I shaved 24 seconds off my total time! WooHoo! Not to bad for a short legged fat old man....

24/m/200
Hit button on stop watch and clock didnt start for first run.
1:22-24 ish (non timed one...felt best)
2:00
1:24
2:00
1:26
2:00
1:27
11:39-11:41

mu -32.5# x6
2 rounds with 25# vest: 5 pullups, 10 pushups, 15 squats; 1st 1:02, rest 1:00, 2nd 2:14 pushups broken
c&j 115# 3x1
4 rounds: row 500m, rest 2:00; 2:09, 2:11, 2:15, 2:04
db swing 75# x10

There are some seriously fast dudes/dudettes posting. I thought i was decent but i was corrected by the times posted above:

1:19
1:15
1:15
1:16

ugh, no sleep at work, still not bad

1:12
1:11
1:11
1:12

I posted before but looks like it was flagged for some reason.

30/M/190

Treadmill won't go past 12mph, real bummer

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

41yo/f/159#
treadmill 1degreeincline 3min warm up
1st 2:31 @ 6.5mph
2nd 2:08 @ 7.0
3rd 2:? @ 7.5
4th 1:46 @ 8.0
Definately paced myself & need to pick it up next time
Swam 2350yds 48:20 lots of breath control work
Yesterday did 1RM for bench, PR 140# 2x
Last 1RM was 115#.

The guy in the video has the always great Texas accent...where is this gym?

this was one of he proudest day of my athletic career. Due to wind chils around -10F I did the workout inside on a treadmill. The first interval the treadmill stopped after about 200m. I was then able to finish at a slower speed. On the second interval I changed treadmills. Just as I was finishing the treadmill made a loud cracking noise and smelled like something was burning. I scared several of the older ladies around me and one even reported seeing sparks. I literally blew up the motor of a treadmill while running. The last two intervals were done on treadmills that wouldn't hold the speed for the full 400m.

3 sets iso 1-leg squats 8lbs
3 sets incline dumbbell shrugs (bench humpers) 55lbs

39/m/6'1"/197#

CFWU
As Rx'd on street
1:47
1:58
1:57
1:51
I was faster on a treadmill 2 months ago (and 10# heavier) Not happy.

4 X 400m on the Dreadmill
2:06
2:43
2:52
2:43

Total Time: 16:24

Did I mention that running is my Kryptonite?

Warmed up with some rope jumping, stretching pushups and airsquats..

WOD:

1. 1.27min
2. 1.30min
3. 1.33min
4. 1.35min

7 seconds faster then last time =)

Wow. Kirez brought back the TrapperKeeper. Well done. I'm still laughing.

Definitely not a favorite WOD of mine...sprinting does not come naturally for me...but I guess that is what CrossFit is for, total fitness.

23/m/5'9"/165
1:30
1:29
1:39
1:45

Servus

1:26 1:20 1:15 1:16. Thought I was gonna die on the last one.
Cindy- on elliptical, 2:08 2:13 2:10 2:16

Jason #118
and
Shannon 32/F/154 in MD #122

Here is a link to that video on youtube: http://www.youtube.com/watch?v=UD2QNs4iIiM

21/m/5'7"/160#
As Rx'd on track
1:18
1:16
1:23
1;24

Total Time: 11:23

40 y/o M
75" 203#
entire area is mud bowl. Had to do on treadmill used 1% grade and could not record splits, but distance was accurate.
Total time: 11:43 (including 3x2min rest)
5:43 of work

1:12
1:15
1:22
1:24

29/m/185

Congrats Allison and Shouting Bob!

Just got back from the field. I did Karen and 400m walking lunge with full gear the last 2 days so needless to say I wasn't excited to do these sprints.

As rxd: 1:18, 1:19, 1:22, 1:20

S-L-O-O-O-W-W-W

400m sprints with 2:00 min rests

1:38
1:44
1:45
1:43

Total: 12:50

As Rx'd

35/m/175

Total: 12:49

Didn't take interval times. Total run time on treadmill @ 1% was 9:45. Paused between intervals and started walking at about 1:40 into 2:00 rests so I could get a running start.

Off to Ft Meyers for my birthday!

34/M/77kg

As Rx'd outdoors:

1:10
1:19
1:17
1:23

CFWU

WOD as rx'd

1:40
1:40
1:40
1:30

Ran on treadmill. 1-3 400m on 1% incline. Last 400m on .5%. Should have pushed it more on all.

400 #1 = ?
rest 2 min
400 #2 = ?
rest 2 min
400 #3 = ?
rest 2 min
400 #4 = ?

TOTAL: 6 minutes Exact.
Didn't note the time every time I finished a set just stopped watch and continued and got the total time at the end. I'm happy with my time I tried hard.

Allison-
Great job Amiga!

Jeff Tucker-
You are a phenomenal coach and you made clear that Texan Hospitality is the real deal. Can not wait to hang with you and your crew again. Time to work on my planche...
Robb

Times are a little off due to the distance i ran being not quite 400m... rest-time as Rx'd.

:56
:58
1:05
1:03

11:13
Kicked my butt today, i need to get better with my running. Legs were giving out. Weak! haha

That 11:13 includes rest. So without it i guess i did it in 5:13

12:37 on the treadmill, which only goes up to 10mph (6min mile). Max speed through 90% of the running.

Still tough, but would rather have done it on a track to test my real limits.

25/f/5'5"/110#, Natasha:
Lap 1: 2:04
Lap 2: 2:14
Lap 3: 2:22
Lap 4: 2:23

Her first time doing a track workout. She drives herself incredibly hard. She wanted to do 3 laps (scaled) but I asked her to do 4, 50 seconds after she finished her 3rd, and she agreed, and paced herself fantastically on the 4th, with splits at 0:40, 1:18, 1:50 and 2:23.

34/m/5'10"/195#, Kirez:
Lap 1: 1:10
Lap 2: 1:34
Lap 3: 1:29
Lap 4: 1:26

I couldn't run barefoot on sharp gravel track, so ran in Tevas. I thought I would aim for 1:30 laps, checking how it felt for my ankle, deciding whether to persist. But when she said GO, muscle memory from 17 years ago took over. I hope I didn't set back healing of my ankle. I aimed for 1:30s for my other 3 laps.

Heavy wind. Natasha learned a lot about pacing, timing and distances on a track -- and I think she faced her toughest challenge so far.

I will definitely get my sub 60 goal this year.

Pretty new to Crossfit. Started following Army Ranger School graduation Dec 14th so definetely starting from scratch in all aspects of fitness.

Did today's WOD:
1.31, 1.29, 1.30, 1.29

Question though, the CFWU? I see it in many posts and it is done a couple of times before the WOD. What all does it consist of? If anyone could help me out that would be awesome.

Comment #162

Robb - your my new hero man. You teach me to eat! I will teach you the planche baby! I stayed up the other night reading about all the good stuff on you and your articles. This old firefighter is going to get his butt back to where it needs to be ASAP - bad knee or not!

Thanks for the kind words man, that is just how us Texans roll - if you got any advice for me send it on brutha! I just knocked out the WOD and Im starving! Come on protien!

Gives us a shout anytime!

Mark
A little cold to run -8, rowed instead

1:46.7; 1:46.6; 1:46.8; 1:52.3.

Blew up on the last one.

Four rounds for time:
Run 400 meters (SUB 440 yds)
Rest 2 minutes

1:32 (against wind)
1:24 (with wind)
1:31 (against wind)
1:25 (with wind)

This is the best most supportive community ever of all time in the whole wide world. I love it. Thanks again!

I got another one on my first try just now. It's such a great feeling.

"Grace"

1st time with 95#

8:47

I was planning to do 5 per minute but it didn't work out that way. If I had someone yelling at me to keep my dang hands on the bar maybe I would have taken shorter breaks. Looking back I was deffinitly wasting time. I was intending on "training smart" like OPT. I need to work on that and rest management. Oh well. Looking forward to doing it again :)

Hello, I was just wondering if anyone had any suggestions for some good work out music? Music that really works to help get a person pumped up? Thanks

Four rounds for time:
Run 400 meters
Rest 2 minutes

Outside...9 degrees

1:21
1:22
1:26
1:26

11:35 (+16 secs from 1105) ouch

good workout music = rage against the machine

ran during lunch at work...35F slight breeze and sunny--i used google earth's path function to trace the parking lot here, which just happens to be 1/4 mile around the perimeter. the google pedometer is good, but it doesn't let you see buildings or other landmarks. google earth lets you zoom in on your house, office, or whatever else you want to see and gives a pretty accurate idea of the distance.

m/24/185
1:17
1:22
1:25
1:25

32/m/210/6'5"

1:08
1:08
1:08
1:08

Was as fast as treadmill would go, could have gone a good bit faster outside, especially without having to wait for treadmill to get up to speed.

39m/196/5"7
CFWU x3 minus the back ext. Some kids were overlifting and taking forever!
as Rx'd
1:25
1:25
1:34
1:32
5:57 run total + 6 minutes rest
WOW new PR. Sparky tricked me and ran faster on the last 400m dash...bastard. I'll get you next time ;)
Asthma boy out

39/m/221#/6'3"

400m for time x 4; 2 minutes rest (I used every second!)

1:36.37
1:33.63
1:29.75
1:28.90

I'm just glad to be able to haul 100 kilos that far.

M/35/235

1 2:02
2 1:58
3 1:55
4 1:50

CFWU 10x3 - backExt. 3 kids were hogging it.
WOD as Rx'd:

1:30
1:25
1:34
1:29

13:58 total(counting the 2 minutes of rest inall 4 rounds) NEW PR! :)

Rob_ME wimped out on the last one so I made it a point to go faster then him.

1:22
1:24
1:28
1:33 died

Age 36
BW 186

CFWU 2x15, did 1x7 deadlift from a coupla' days ago, too

11:26 this time
11:15 last time

Realized a little late in the game that I wasn't gonna make my previous time, so I blitzed the last one. Overall time was not a PR but it was one of my fastest 400m runs at 1:16.

1:14
1:12
1:15
1:18

Total time 10:59; improved by 9 seconds from last time. Done on a 160 meter indoor track, if there weren't so many tight turns to navigate I could have maybe dropped a second or two.

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:52
1:47
1:45
1:43

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

27/175
WOD as rx'd

:53
:55
:52
:57

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

11:52

Allison...Congrats!! Too bad you're coming to Newport just in time for our downpour :-( .... but it'll bring snow in Big Bear for some fantastic snowboarding!

21/M/168/5'7"

400m, give or take a few
1:37ish
1:35ish
1:32ish
1:32ish

It's below freezing here, and I got frostbite. On my genitals. Very similar to this fellow: http://www.abc.net.au/science/k2/moments/s803095.htm

All in all, not worth it :-P :-)

24/m/180

went for 500m rows, pr'd on my first at 1:33 but after really cramped up i think in part to dehydration and couldnt finish

1:10, 1:14, 1:16, 1:22

legs are tired.....

something evil is coming for tommorrow

Congrats Allison! I got my first on Saturday at the cert and today I'm up to 4 in a row - they'll come fast for you now! I saw CrossFit San Diego was doing 'Nasty Girls' so I had to try it with them this morning.

I did have to scale to 115# HPC, but I did the MU's all as Rx'd except the last one I couldnt get, so after 4 failed attempts I made it a jumping MU.

Time 20:37

I was actually able to do this workout without subbing the MU's!! Woohoo!

28/m/187

1:30
1:27
1:27
1:30

total, with the 3 rounds of rest: 11:54

done on 1/4 mile track, outdoors, temperature about 30F. about 8 seconds slower than last time, but approximately 110 meters of the track never sees sun, and was thus covered in about 1/2" of snow and ice. tricky.

Helen

12:45

1:20
1:15
1:15
1:21

Nearly got hit by a car during the last one due to my inability to see. Also inadvertently scared the blazes out of some walker by charging past her. Must have had a disturbing expression on my face.

sorry got my total wrong...math is g-o-o-d?

it's 12:00 and not 10:00 minutes, forgot the last 2 minutes

katon, dude thats flying if you were at 11:13, glad your posting!

viva la revolution!

21/m/175

Finally, a workout I feel confident enough to post my results.

1:13
1:11
1:15
1:15

Me: 41yo/M/5'10"191lbs

No warm up: I did yesterday's WOD right before this one and I'm warm already :>)

WOD:

1:38
1:32
1:49
1:42

Running sprints on a treadmill is not something that I want to repeat. Next time I have to be inside because of weather, I will sub rowing for sprints. I know I can do better running around a track. I am disappointed at my results today. No worries, it just gives me a chance to crush this one in the summer :>)

Have Fun, Train Hard,

Billy

Wiggins Bagram AB
12:25

Hanson
12:15

AllisonNYC comment #1,

Yeah for you! Congratulations on your 1st muscle up!

Have Fun, Train Hard,

Billy

this workout definitely needs to be done outdoors. it's 25degrees F here and the track is covered in snow. i can't run in the street because i have no way of marking it off (i have a very short street right by a highway so no 'neighborhood'. so i did this on the treadmill at the gym. not an excuse because i've never done this one before but i think my times would have been in the 1:20's like a lot of you if i had gotten to do it outside. treadmills are the worst thing ever haha. we use to do this at training for soccer only a couple years ago and you had to do each round under 50 seconds which i did. here here to getting 'old' (i'm 28 haha)
here's my times:

Round 1: 1:58
Round 2: 1:54
Round 3: 1:48
Round 4: 1:41

Total: 6:21
Total w/rest: 12:21

6 minutes

JK that was the rest period between the sets. I admit: I took a bit longer than 2 minutes resting after the 4th time running.

1:09
1:13
1:20
1:20
====
5:02

11:02

Last time? all over 1:20. Treadmills slow you down.

45/f/135

Yeah Allison !! Now I just have to get a mu. Thanks for the inspiration..i feel verrrrry close :)

1 2:02 a dog started to chase me ....scared the crap out of me/lost focus
2 2:03
3 1:54
4 1:45 acted like a dog was chasing me...it worked

Congrats Allison.

35m/155/5'9"

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

Scary, the consistency. Pushed like crazy on the last. Love the burn.

Substitued 4x200m on my outside hill which has a hell of a grade. I'd estimate about 2 feet vertical for every 3 feet horozontal. I followed the 2 minute rest periods and still threw up, despite no breakfast.

First post

33m/220/6'2" bad knees and recovered from back surgery

1:44
1:43
1:53
1:52

m/6'3"/185/26

didn't keep track of individual rounds and thought it said five instead of four rounds, done on treadmill

Total time w/rest 18:27

will do better next time could have pushed myself alot more, finished w/normal chest workout, still new to CF but lovin in it so far

Congratulations on your first muscle up Allison! I just want to thank you for inspiring me. I raised the rings back up to muscle up height and proceeded to bang out my first 8! I knew I had the strength but I finally figured out the technique today.

i forgot to add CONGRATS ALLISON!

i've never tried a muscle up on rings (no access, no cf facility near me yet). i tried on a pull up bar but i couldn't come close. i figure it's almost like learning a pull up, once you get the actual movement down then it MIGHT come easier? i hope.

all done on the TM from a full stop:

1:49
1:38
1:32
1:58

26 yom 6'2" 155#

CFWUx3 (PU, dips, pushups, back extensions, squats x 15)

500m row x 4

??? watch didn't set...I was on a world record pace
1:58
2:02
2:01

This was a real butt kicker that finished me off with blurred vision and a headache.

33/m 6' 220
did an average of 1:20 a lap total was 11:28 with the rest. Think the rest was too long next time gonna try with 1 min rest

M/22/6'1"/185

After swim practice this morning, I did 4 100's fly for time, my coach helped me out with the watch. PS. These are yards
:52
:52
:56
:53

Umm, I like butterfly
Best time :49.61 (Shaved and tapered) I think crossfit's getting me a wee bit stronger in the shoulders. Pushoffs felt really good too

50/197

500 meter rows on lifecore rower.
1:51-1:49-1:51-1:52 with 2 minute rests.

m/35/162/509

As Rx'ed
1:18
1:23
1:25
1:27

1) 1:12.3
2) 1:11.4
3) 1:11.1
4) 1:10.2

:05 Warm-up jog

1- :01::24
2- :01::25
3- :01::23
4- :01::22

Rowed instead of run. Slower then running, but seemed to be a bit more winded than if I ran. It was a nice change.

Get some, Go again.

Still can't run or do any deeper knee bending stuff because of my knee injury so I have to modify things a bit for my own personal situation.
It's challenging to create a WOD that is hitting my core without being able to do squats and thrusters etc.
Anyway, this is my latest creation that I did today;

Pull Ups
95# power cleans and push press
Sit ups
21 - 15 - 9 for time
10:22
I called it "Kolbrin" after my grandson
Good Metcon for such little leg involvement
I hope my leg gets better soon so I can rock and roll on the rxd WODs again.

Haas -- +1 worshipper.

You are amazing. And, you're over optimal running weight. 175#. Awesome. Can you do Helen?

Tonight I learned that the iPod makes for a brilliant stopwatch.

MUSIC: this was posted here a few days ago. Mashups by Totom, used for several of the great CF videos.Download the MP3s straight from the page. http://boototom.info/dotclear/index.php?q=totom

MWADE, RE: double unders. I'm also right on the cusp -- double, single, single, double... I figured out that, like a leap of faith, if I just start swinging the rope fast continuously, the double under happens. Problem is, I start spazzing out on my jumps and thus screwing it up. So I'm almost there. Yeah, almost means NOT.

500 m row (7) x 4; 2 min exactly b/t sets
1:30,1:38,1:40,1:40

m/26/192/6'3"

As Rx'ed (on Treadmill)

1. 01:04 (13.0mph)
2. 01:09 (12.5mph)
3. 01:11 (12.5mph)
4. 01:05 (13.0mph)

Total: 10:29

f/23/5'7"/125

WOD as rxd

13:00.25

each lap got faster

Back after a long (week) break. This hurt a little!
As rxd
11:58

27m 6'1 200
1:15
1:22
1:22
1:24

#200...Super funny! When you scare people, thats how you know you're working hard!

Hats off to all those people putting in times close to 70sec splits! I'm starting to hope I can do the same on atleast one lap...

22/m/170

As rx'd on outdoor track

1:22
1:19
1:23
1:21

Total time = 11:27

51/M/160

1:32
1:32
1:34
1:32

Total 12:10

Wow! I knocked off a full 30 seconds from last time. On the wet and cold, but thankfully not rainy, Soquel High track. After almost 2 solid years of Crossfit, I just can't believe my times and weights are still improving. Thanks so much to Coach, Lauren, Tony and everyone who makes Crossfit work!

19 / F

As Rx'd

4 x 400m run sprints (rest 2 minutes after each)
1 - 1:24
2- 1:30
3- 1:38
4 - 1:35

Total run time: 1600m in ~6:07ish... If only I could actually run a mile that fast...

Did these outside on a track. It's about 43 degrees out and I'm getting over a bit of a cold but I'm feeling good. The cold is good practice --- when I take my PRT in a few weeks it will probably be even colder.

#218 - EricBrandom - yay butterfly! 100 fly was my favorite event when I competed w/ my high school & club. Haven't swam competitively since I got to college, but yeah. Fly is awesome. Keep swimming fast!

I also did this workout this weekend on the treadmill (but did 10 reps instead of 4). Highest 4 times of the 10 were:

1:52
1:53
1:53
1:53

Almost got my kipping pullups today but my arms were wasted from the max bench press/max pull ups (on the gravitron) that I did yesterday. *This close* to getting my chin over the bar. Hoping to pull that off in the next couple of days.

Erika

cfwu
1:12 / 1:27 / 1:38 / 1:45 on the road
low energy today

37y.o.m. 250lbs
1:40
1:50
1:45
1:45

Let me just say this: splits were done on a 1/16 mile track. Not at all conducive to creating or maintaining pace. a-la "To everything turn, turn turn."

Oh well, I am what the running community refers to as a "clydesdale"
7min actual run time (4x 440) combined with 2min rest@ 3 iterations.

JMAC

Was doing DL today with heavy weight and on one of the rep it sound like my hip joint popped scared the crap out of me! Now my lower back and hip joint is sore, the popping worries me. Any advice! People with similar experience. DL are my least fav anyways.

30-M-175-6'

As Rx'ed

1:24
1:36
2:11
1:57

Total 13:08

Cool video. Congrats Allison on the MU.

Wow. These hurt. But I'm pretty happy with the times.

As Rx'ed

1:23
1:28
1:32
1:29
Total 11:52

Practiced L sits - boy, these need some attention.

26/F/115

1:52
2:02
2:03
2:04

Time 14:03

Not so sure why I have this constant headache all day today. Did some backsquats but that just intensify it. I hope it go away soon. Anyhow, Mike Mc---way to go for the "Nasty Girls" WOD. Come back soon to show off those MUs you been getting, and help me with the darn kipping pull-ups. We all miss you!!!

row'd 4 x 500m instead:

1:54.5
1:56.7
1:57.5
1:56.8

2 minutes rest felt short, but was happy how fast i was able to recover in between.

37m 185
1:26
1:22
1:23
1:23
11:34 total (including rest times of course)
done at the park, measured out on gmaps pedometer. kind of a little hill in there i noticed...

These times were almost exactly the same as last time. this either means that my recovery rate is exceptionally good or I haven't improved much on the running. Alas I fear it isn't my recovery tmes.

My route takes me 450m instead of 400m.

1:35
1:34
1:34
1:34

As before my runs were almost identical. I was expecting some degradation in timing!

After thinking about it some more it was my pelvic joint which popped.

in boston today, and the next couple of days. worked out @ revfit this morning. little disapointed that the wod was running as i couldn't utilize all of the equipment. nice set-up. thanks derrick.
3xcfwu

as rx'd (on a treadmill; max speed of 12mph)
1:49,1:29,1:27,1:25

23-F-125-5'3"

I don't know what my individual laps were, I forgot my digital watch and only had analogue ...whoops.
I didn't run an accurate 400m each time either, just two laps each round at the park, which I think was a bit over the distance required and wasn't flat.
Then I rested for one minute between each round instead of two because I read the WOD last night (it's AM where I am here) and apparently I haven't got a good memory ...whoops again.
So my time probably doesn't mean much for comparison, but the main thing is, I was stuffed by the end. :)

Total 10:15.

21/M/180

As Rx'ed
1:17
1:19
1:21
1:16

1:40
1:39
1:50
1:50

Still in my first real month of crossfit. Before this, I didn't generally run at all. :)

2:13
2:19
2:21
2:09

I ran on a treadmill, which probably helped my pacing. I'll run on the ground next time.

Been trying to redevelop my swimming so swam crawl instead.
200 CSS
400 CSS w/fins
1:55
1:58
1:58
1:55= 7:46

500m rows, treadmill would have defeated the purpose...2 min rest between.

1:41
1:44
1:45
1:41

(PR'd 2 days ago at 1:36)

on a flat treadmill:
1:18
1:18
1:18
1:15

Practiced OH squat flexibility and kipping PUs.

4*400m on treadmill, 2 min rest, no incline
1.59
1.50
1.51
1.48
Total: 13.28

2 min rest ->
15-10-5 of pullups/dips gravitron at 50% of bw
Time: 5.10

First set unbroken of both, almost unbroken on 2nd
Seems like I found the metcon setting, esp. since when I looked at my pad afterwards I had written: HELL(with 3 exclamation signs and underlined).

As rx'd on a treadmill:

Total time (with 2min. rests) 11:49.

- OlliS

CFWU X 3(dips, deadlift @135#, pullups, OHS @45#, k2e - all 15 reps)

1:30
1:26
1:20
1:15

Seems like I speed up as I progress through the WOD. When I realize I am going to finish, I guess I stop reserving energy and just go. It is possible that my version of the CFWU might be working me too hard, and the times decreases during active recovery.

Congratulations Allison!

I would also love to get a muscle-up, but have no rings. If I tried it on the pullup-bar at my gym I would risk breaking through the ceiling with my head if I succeeded = not good.

M/45/6'/175

Treadmill, 1% grade, 7500' elev., max speed 10MPH
1:34
rest
1:34
rest
1:34
rest
1:34
Total 12:16

2:35
2:38
2:48
2:45

Livestrong!

Treadmill
1:38
1:35
1:32
1:32

total 6:17

12:12 with rests

NickW -

CFWU is in section 1.8 of the FAQs. Here is a link.

http://www.crossfit.com/cf-info/faq.html#General7

Was hoping for sub-75 on all of them, but was it the 6 degrees or the snow covered track that slowed me down.
79
79
82
79

3 rounds
20 Cleans, 80#
35 Walking lunges with 25# overhead
10 1-Arm snatches R, 25#
10 1-Arm snatches L, 25#
Time: 28:37

Last time did 4 rounds in 24 min but with 55# cleans, 20# snatches, and less wt on the OH walking lunges.
Feeling pretty tired out again. Been sleeping more but still a bit tired. Bummer.
Erin

15:15 Got a stop watch but forgot my sneakers. Eliptical.

#218 EricBrandom, those fly times are no joke!

As Rx'd
on stupid treadmill
can't wait for the thaw
1:46
1:37
1:32
1:29
wish I could do it again after getting all the speed adjustments right.

M/19/190/5'11

There's no indoor track in my gym and i hate treadmills (plus my shins were grumbling at the amount of lower body work recently) so I rowed 4x500m instead...

1:37
1:39
1:42
1:39

Really happy with my progress, I love Crossfit! This is by far the fittest I've ever been, and that's after swimming competitively for 10 years, thanks to everyone involved!

44/180

11:50 total time

Splits:
1:18
1:28
1:32
1:31

Runs outside in stupid New Hampshire cold weather leaving from my driveway out to the street and back. I hate out and back courses, have to come to a complete stop and turn around. Am I grumpy? Yes.

11:04 Total Time

1:14
1:17
1:15
1:14

On a 200m track