I'm going to enjoy this one..

looks pretty fun

oh please don't let the roads/sidewalks ice over tonight!
i am trying to make myself like these running WOD's!
although doing this on the track looks like a really good idea.

Wonder what POSE would have done for/to their times?

Hang Squat Clean PR

7X15 reps with PVC

Yes that is a pretty measly PR but I'm 2months into PT for ACL replacement& Broken knee cap

CrossFit & graston are doing the trick

nice.. it will be on the treadmill.. not quite hardcore enough for 5 AM windsprints in 10 degree weather.

Going to actually do the running part, YUCK!!!

KK

I want to see a big guy like Greg tackle this! Isn't Speal 140 pounds.. They make it look WAY too easy.. can't wait to pound this out in the gym tomorrow a.m.

Love the early post as well, lets me plan my day, the night before!

oh and i love the chariots of fire theme music! talk about pumping you up for the run!

I'm super psyched for this WOD. I love the short runs because it helps me work on my speed, although I have none yet :-( I'll find it one of these days. Rock on!!

So when I did Grace the other day I posted as RX'd. I thought RX'd for women was 95# for Grace and every other workout. EC just filled me in that it's 85#. Sweet.

So my 5:00 Grace will probably be sub 4 if I use 85# :) I can't wait to try it again. I want to do Elizabeth too since I have some dips now. Last time I did it with 95# and negative dips.

I put on one of the dresses I'm bringing to Vegas - I'M COVERED with bruises and scrapes. I'm disgusting. hahaha My shins, arms, chest are all marked up. Oh well. The dress shows so much of my chesticles that hopefully no one will notice my CrossFit accessories. :)

I'm taking 3 days off.. unless something really exciting comes up!

That's it - Where do I get me some "Speal-speed-socks?"

Nice, I need to work on my running!

Don't forget to register now for the 1st Annual East Coast CF Challenge! It will be here sooner than you realize!

Contact me if you have any questions.

A*NYC, I hear you on the bruises. Shoulders, bicep (where'd that come from?), above the knees from when I missed the bar today during a clean and the 85# went right on my legs that were in squat pos., my collarbone from a missed shoulder position during the squat clean. Yikes!

I love it!

Yippee!!! Time to puke!!! That is what happens when these seemingly innocent WOD's come up... it's just running and squats, right? I push myself and then yes you got it...

Hey Allison- many of the places in Vegas are dimly lit, no one will notice the scratches and bruises, just show off the chesticles and you will be way ahead of the game. I travel there for work quite often and I am always bruised up if it isn't from my workouts it is from lifting liters with patients into and out of planes and "ambuses" and being a klutz. Have fun out there. :o)

Wahoo Cat from yesterday-

Trust me, your pull ups will come. I started out on 90# on the gravitron then got down to 50# then discovered I could do one strict pull up. I watched all the videos about pull ups and how to kip,etc. over and over then just kept practicing the "back, front, back, knees up" swing then yesterday I actually got my swing up and over! I thought I would never get it then I surprised myself. I also did a lot of jumping pull ups to practice too.

I also took chalk to the gym which really helped my grip, and found a different pull up bar with rubber grips that I think helped too.

There is mixed reviews about the gravitron machine, so do what feels right to you. Most importantly, practice, practice, practice!

Good luck!
Gnat

I wish the Army would let me wear some socks like that during PT. I might do this one faster in the morning with them.

Completely stoked to see yet again, the WOD of the WOD...VERY MOTIVATING! and defining at the same time. Nicely done!

Where can I get a pair of those Speal "Speed Socks"?

Wow, continuing a fairly long string of pretty leg-intensive exercises. I was expecting something like Linda today. Love the unpredictability.

Blown away as usual by a Speal performance, and Zach's effort would crush mine, any day. Thanks for putting it out there for us to learn from.

It was interesting how much more graceful and efficient Speal's squat was. Very little if any hip 'pushback' required, therefore more erect upper body position, which I presume comes from Speal's better flexibility in his lower legs (achilles tendons).

Tony comments about that?

Awesome vid, thanks.

Allison, that comment was a hoot, pardon the pun.

It sure is disgusting, all those guys running round with bare nipplez.

Paul

I'm pretty sure Speal got an extra boost by coming down from altitude for that workout. As fun as he made it look, I need to back off after aggravating an old shin injury getting a little too zealous about becoming the next Buddy Lee. Oh well.

This was my first Crossfit WOD...can't wait to get back in there!

Shin splints....hurting badly and cant cure them. Tried ice and motric IB...not working. I'm 6'4" 215 , a larger runner. Ive switched to the POSE method which helped a little.

Any suggestions will be appreciated.

Tony - Great vid as always. Nice choice on the Chariots of Fire mashup. Speal is a beast! I vote for a weekly Speal WOD video.

MikeC,
Rest and calf-strengthening exercises can help. I would also get fitted at a running specialty shop for the proper shoes for your feet.

Yikes...my legs will be officially mush after tomorrow. I think I'll try subbing in a 500m row for the running.

Thank you Ken for posting the picture on the affiliate blog yesterday - should be off to the Stan tomorrow - looking for fellow cf'ers there. Tricia

I'll be there in June, discogirl.

Mike C. Check out http://www.runningbarefoot.org/

good to see those boys getting some sun!

Mike C
I'd recommend a dynamic warm-up that includes:
Heel Walk
Toe Walk
and Toe Grab
15 yards normal
15 yards eyes closed

#4 POSE would have done nothing. Runnning is pretty simple. Left foot, right foot and the rest will follow. The only thing the the running and endurance sports certification would have for them is lighten their wallet.

do it outside and freeze, or do it inside and lose precious time to treadmill start/stop/wait for sorority girl times. hmm...

@34 lol. i think this way a lot, but it really is possible to improve endurance and speed by improving form. take it from me - i went from a 30:00 5k to a 25:00 5k literally overnight just by implementing some basic strategies i learned last summer.

#4- Of course POSE running wouldn't immediatley heal shin splints. But to suggest that POSE method running and the certifications that go along with it are a waste of time, is quite ignorant.

Oh my Gosh...

Can we get a Sense of Humor Cert???

I'd gladly pay for #'s 19 and 23.

I love WOD's w/ running!
I'm a trainer at a health club downtown and I get to do my running on the beautiful san antonio river walk.
But it's hard to haul ass w/ all the tourists in the way.
I'm hoping to keep it under 10min.
viva CrossFit!

Which club, Micah? I visit San Antonio quite frequently.

hmm the guy in black shorts should never visit Russia, eyes on or near your buttocks or lower back means some bad stuff.

27/M/180

I finally got my 15 bodyweight overhead squats today!

After that...
7x3 hang squat cleans

132,154,176,187,198,220,232(2)

I work at the spectrum clubs downtown location. Next to the sheraton gunter. Nice club

Put a bra on those guys so they are not treated differently than the women.

SPEAL
Always good to have you around.
Come back soon!!

I'm not the only one who likes the socks.

Later BUDDY
ZIP Crossfit Santa Cruz Central

I've got an empty garage apartment if someone needs a place to stay during the March 1 CrossFit certification in Fort Worth.

Zac, you're a freakin stud

I'll have to do some shopping around here and find you some sweet socks! Looking forward to my next trip already whenever it is.

Like oh my gosh.... #36 I will gladly swim in my ignorance. After 5 years of Div.I track and cross-county i can tell you nothing improves running like running. Its really a simple concept to grasp. I will consider the check in the mail. Thanks

Andy,
I might seriously take you up on that.
shoot me an Email: MHartsockcpt@gmail.com

Micah,
My mom works for Spectrum, so when I'm in town I can work out there free. She's at the club on Prue.

Now we have gone to no bra's! What is this world coming too? Too reduce these men to objects of skin is abusive and wrong. As a man I am offended and aghast. Tisk...tisk....tisk. :-)

Wonder where the Eva and Allison trolls have gone now.

Great photo guys. You inspire me to keep hittin' it and you both look like monster studs.

these early posts are beating my ability to workout, eat dinner, have my post workout rum and post.

hang squat cleans x 3

155 165 175 185 195(sloppy) 195(not sloppy) 205(f on first) stomp feet 205

post: back squats and 500m row 1:31

cool workout for tomorrow. anything sub 10 looks pretty tough. kinda makes me want to do kelly. never done a kelly.

T,
come by downtown next time you're in SA.
I'll let you workout for free also.
Ask for Micah

#'s 19,23,34
wow folks try to relax, its easy enough to browse this FREE site with all this great FREE information adn not get too angry. If you dont dig it dont watch or read it. the great thing about this site is you don't have to be here. Just try to relax and let folks have a good time, without the negativity. p.s. I dont think coach is a billionaire from this endeavour either, but he is making a huge contribution to alot of people.
the message is just have fun and use your "filter" if you dont like some of the content

RE CrossFit bruises: when I would get a bruise a year ago, I'd think "crap, that will look good." Now, I get a bruise at CrossFit, and I'm like "it's another CrossFit reminder!" I see my bruises and remember rope ladder climbs, front squats and the time I dropped the kettlebell on the rubberized floor then stepped forward... ouch!

RE sense of humor cert- that is pretty funny

Zac did all his laps in the 2d lane, adding distance to his runs. He should have slid over to the inside lane and save himself a bit of time.

Been sick with the crud the last two days. Blah, staying home from school sucks. Gonna have to make up those hang squat cleans. So I guess I can kiss the next rest day goodbye. Still kind of under the weather, but I can't wait to pound out some 400s tomorrow after school on the track. I dare any football/soccer player to try it with me. They don't know the meaning of fit.
Viva la CrossFit!

Amen #34... People pay a lot to 'learn how to run', but when you get down to it, just run like you did when you were ten years old (playing tag or something) and you will find your groove faster than learning somebody else's technique. You never really thought about what you were doing when you were a kid running - you just tried to get somewhere as fast as you could.

If people understood that running causes the body stress no matter how you do it, they may be better off. The best way to run is how your body naturally adapts to it. Of course it takes time to learn how to run at the peak of your own body's efficiently and capability (trial and error my friends...).

IMHO, a 'run' is anything faster than you could possibly walk at your fastest walking pace. It is most likely going to suck for a while when you are a beginner - just like the overhead squat does.

P.S. - invest some time into running shoes. Do not go to Footlocker or the mall to buy running shoes. Go to a running shoe store that has certified foot specialists to find your best fitting/feeling/functional shoe (and when you find it - buy 2 or 3 pairs of them). Take care of your feet, and they will take care of your whole body.

First post M/23/175.

Been doing the wods for three weeks now, they are exhalerating! Can't figure out the form for hang power cleans. I always feel that I am falling backwards.

It's great that the day that a great run and squat workout appears happens on the day I get to go clubbing! Dancing will never burn so good.

AllisonNYC-good job on Grace! I thought it was 95# also, so now my 75# seems a little "better". My story with Grace is that I thought it was just squat cleans and was really impressed with my time. Not til afterwards was it pointed out that jerks were included. Seems like you've had a lot of experience with those lately :) Anyway, keep up your good work, and if I don't want to read your posts or look at your chesticles, then I won't. One xfit girl to another.

#34 & 59, you guys rock.

Don't be afraid to spend a little bit of money for your feet. Personally, I'd rather have my wallet hurting a little bit now than my feel hurting a lot later.

Now wait just a minute here, Spealer is clearly swinging his arms too much on the run, that's like cheating!!

I always smile when I see anyone under say 5'10" squat to a ball. That same ball seems soooo much farther away for the taller folk, like myself. The cynic in me thinks shorter people should squat to something smaller, like an orange.

I wish I had a track to run on, it would be a very interesting to try a running WOD on a flat surface.

Nice performance, boys, I was thinking about this WOD just today...

Nobody yells at anyone else when they talk about whats going on in his/her lives, or at least that how it was last time I checked.

Ok, Zac has the fastest air squats I've ever seen. Anybody know is Tabata score??

gaucoin: I hear ya! There was a joke Saturday am at HEL about a girl squatting to a golf ball for Cindy. How tall are you, gaucoin? I'm 6'2 and yes, that ball is a loooong ways away.

Reaching way back in the hopper for this one.

Lots of antagonizing on the board so far today. Let's all remember to get along.

Will do, Micah. Thanks!

Micah H.

I work in downtown SA also. I am right across the street in the Jefferson Bank building. Been XFitting on my own since the local affiliates are too expensive for me right now. What is your story?

Don't mind those haters Allison, do yo thang girl!

im liking the focus on speed bursts. interested to see the results.

I'm 6'4" of mostly sinue and scar tissue.

Anyone else's thumbs as mashed up as mine after doing hang squat cleans? My thumbs are litterally swollen up, it looks rediculous. I need ice cubes with thumb holes to ease my pain.

#62 gaucoin:

The cynic in me thinks tall people (say above 5'10") should box jump to something taller than a 20" box, like a building ;-)

Saw this 6'3" guy at the gym the other day doing box jump...just didn't look fair.

Allison NYC
Shake that booty & keep up the good work!!!

Hey, what's all this talk about women's standards? I thought the WOD was the WOD was the WOD, and if you had to scale it down then it was not as Rx'd. Where are these women standards??? You mean I may have been doing workouts to standard and not even know it??? Right on!! Thanks for the info!

Shouldn't this one be called "The Twight"?

(Mark Twight of Gym Jones had a painful introduction to CrossFit through this WOD.)

Touche, Pierre in CGY, thanks for the hometown burn. Let's make a deal, I'll jump on buildings and you do chin ups with 6" arm extensions from now on.

Let's not forgot the extra weight tall people are pulling around! ha!

TK: EC pointed this out to me on the message boards today. (Thanks again EC):

we were having the debate at CFB over what are women's rx weights. it turns out, the measure is about ~2/3 of what is the men's weight.

so when it calls for 95# - women is 65#
135# - women is 85# (grace for example)
225# - women is 155#

I just thought all the weights were based on a guy who's 175#. So I just figure out how to pick a weight based on my body weight for some workouts. But I guess the girls have RX'd weights. I was just wrong about what they were. I thought it was 95# for women when it's 135# for men. I hope my times go down a little now :) Cool right?

Correct me if I'm wrong please :)

I saw a comment yesterday about smoothies not being Paleo -- try one with berries, protein powder and coconut milk. Add water to make it liquid enough. Yum.

34/232/6'3"

15:00

Grace for women is 95lbs as rx'ed. Last time was on Sept 21st '07.

TK #74 - I agree w/ what Allison said about the scaled thing. Also, check out BrandX b/c they usually include the Rx'd womens weight w/ each WOD. Although, once I am able to do the Rx'd women's weight for each one, I personally am not just going to stop there, but still attempt to go higher towards the mens...

AllisonNYC that is a great question. I've been trying to figure out my wife's work out weights for alot of the WOD's. I have yet to find it listed on any of the info from the sight. I wish the WOD would include the weights for both men and women.

everyone needs to read this article about Crossfit's newest mutant.

http://en.wikipedia.org/wiki/Brian_Chontosh

I had the opportunity of witnessing Tosh complete Grace in a mind boggling 2:05 while at the Level 1 cert in Santa Cruz.

We need to the pressure on Tony Budding to post the video, because it was incredible!!

The guy is an American Hero. Unfortunately we dont often get to hear about Tosh and some of the other guys over in the dessert doing some amazing things.

RE Rx'd weights: Not that I usually do the Rx'd weights, that is when I find them. I know a woman who does the Rx'd WODs, but never does anything more. She kills it, everytime, but will not increase weights. For her, I wish she'd forget the Rx'd weight, and just go for it!

Gaucoin, i'm with you. I'm 6"2" and hitting the ball with my skinny butt is a long way down. Leslie Ap, if you're a 6'2" woman, you've gotta post some workout pictures!

Comment #25 - Posted by: MikeC -

I'm 6'1" or so, and about 255 pounds of sugar muscle. I have dealt with shin splints my entire life (even when skinny)...until I got these nifty Nike Free 7.0's. They work for me, but I'd suggest getting fitted at a nice running store (like Run-Tex here in Austin). I think I just got lucky, but I can't tell you how big of a difference these have made. Ran 1.75 miles tonight (the farthest I've run w/o stopping in a LONG time) and shin splints are about the only excuse I don't have! I don't heel strike, but am hardly a POSE expert, either, so it's not that. It's gotta be the shoes, man!

funny thing about my WOD pictures- they always snap a shot when I'm in between reps, or just catching my breath. It looks like I never work- rather frustrating

So all this time my problem has been my socks are too damn short.

I sure hope they make those Speal socks in different colors so I can coordinate them with my workout wardrobe.

That was a great video. I'm hoping to break 13 minutes.

Zac, once again, sorry I didn't stop by the box last weekend.

BIG fan of both of these guys!

Freddy, where is my sweatshirt man? You gotta hook me up with one of the Fit as F**K sweatshirts.

In reference to the guys with height talking, I feel your pain. At 6'4, that ball is a long freaking way down and with long arms, that pullup bar is a long way up.

Good video, I'm shooting for sub 14:00

I need help with yesterdays WOD.

First time doing full squat cleans. It felt ok. I lost my balance twice, fell forward once and fell on my butt once. My biggest problem is getting the bar to rest on my shoulders. Its like I get it up holding it in my hands and then I lower it onto my shoulders. I don't know if its a mechanics thing or a mental thing.

#84- after reading that wikipedia article, I very much agree. Tony Budding post that ridiculous Grace time!

Thursday's WOD as Rx'd

Burns-11:51
Higgins-12:30

Warmed up w/pull ups and deadlift.

Hey anyone going to the Oly cert this weekend, if you find yourself in a bind for a place to crash I have an extra bed @ the Holiday Inn Express. Granted you have to put up with me (which means sleep deprivation due to snoring)Cheers.

The 400 meter dash is the ultimate man maker.

25/m/5'9"/190

As Rx'd... well in ACU's and rain

12:40

that one is nasty

viva la revolution!

#34 - Austin, that's one of the least impressive posts I've seen on the site in some time. Most members of this community at least have the intellectual capacity to state why they feel the way they do or to offer up an alternate strategy. How exactly does your suggestion, "left foot, right foot and the rest will follow," benefit the recreational runner who heel strikes or exhibits other inefficiencies that will prevent him or her from ever significantly improving their performance? I would suspect that in five years of Division I track, you might have had some coaches along the way that taught you more than just "left foot, right foot and the rest will follow." So please enlighten us as to why POSE is not a worthy pursuit for an athlete that is interested in improving his or her running performance, and let us know how they should go about diagnosing and correcting their running technique.
I had the opportunity to go through Michael Collins and Brian Mackenzie's running certification, and I found the information invaluable. It has already made a difference in my run times, and I have already had clients asking for seminars. To my mind, investing in this certification is money well-spent.

Speal, you're a machine. Nice work brother.

#34 - Why do you consider running an unskilled movement that cannot benefit from coaching? Before you answer "Because humans are born knowing how to run" or "We're designed for it", please recall that we are also designed to squat, jump, press, pull, climb, and lift.

These are all elemental, functional movements. Coaching of these movements clearly has a positive affect on both form and performance. Is running exceptional in some way that makes coaching useless?

One target of the certifications is trainers seeking to improve the service provided to clients. Learning to run well yourself is much different than teaching someone else how to run. This cert appears to provide information that may help trainers teach this skill. Can you provide a reasonable counter argument?

#59 - Squat like you are 10 years old. Does it come naturally? Did anyone ever critique your squat form and try to improve it? Did you read about the proper way to squat, or analyze how you moved and attempt to improve? Coaching helps, even if it comes from within. We don't improve if we don't get feedback of some variety, external or internal.

Crossfit is based on a set of functional movements, all with well established proper techniques. Is running so dissimilar to these other movements that everyone should have significantly different form? Should a trainer let clients do squats with a rounded back because they think it feels more natural?

Variations in form contribute to our uniqueness (style), but the core of every movement is the same for all humans, based on the same blueprints (mechanics). Running allows for this variation as well, but the core techniques that make it a safe, efficient movement do not vary from body to body. Can you argue otherwise?

I am in Okinawa, Japan so I get the WOD about 1100 and do it at Lunch.

It's working great the Torii Station Gym has done a great job of getting all the equipment.

Today was 13:36

WOD: 13:32 POSE running in Vibram 5 fingers. Still trying to get the hang of it.

Is it just me or is this barely 1 of 5 (in 100+ posts) actual "post time to comments?" Not trying to add anymore bad juju to this awesome site but sometimes it's frustrating weeding thru all the comments that would maybe have a better home somewhere else on the site (message board?) Thanks.
32/F/142#

3K row
Then as RXed
17:41 HORRIBLE
3rd lap was SLOW due to right shin pain that has been bothering me for about a week now.
Had to take breaks in the 2nd, 3rd, and 4th set of squats. 25/25
Hope that next time is better.

Looks of confusion on the faces,
Fitness First of all the places,
Running fast then stopping quick,
Squatting like mad, then feelin sick,
Everyone here just thinks im ODD,
Get a life!! Im doin the WOD!!!!!!!!! Nutty Poet

I changed this up to

4 x 400m Row @ 1:38/500m & 4 x 50 Air squats....15:05

I really had my arse handed to me.....the erg especially taxes the quads to make the squats so much tougher than they look on paper.

Any thoughts on if this is a sufficient exchange for a 400m run? I'm 173cm and 70kg......so the erg and I don't get on as well as I would like.

Alex.

I changed this up to

4 x 400m Row @ 1:38/500m & 4 x 50 Air squats....15:05

I really had my arse handed to me.....the erg especially taxes the quads to make the squats so much tougher than they look on paper.

Any thoughts on if this is a sufficient exchange for a 400m run? I'm 173cm and 70kg......so the erg and I don't get on as well as I would like.

Alex.

compensating for my lack of height I try to be noticed by posting more than once.......idiot.

I appreciate the info on the women's standards! I checked out the brand x site and low and behold it has women's standards after the posting of the WOD! It is not that I want to just do the standard - but it would be nice to say as rx'd every once and a while!!! And even better when I can say I loaded more than what was rx'd. And maybe - someday I can rx the men's weight! Won't that be cool?! :-)

Thanks again!

#39 - MikeG:

You're so funny! "I finally got my 15 bodyweight overhead squats today..." I think you're probably coming up on your one-year anniversary of CrossFit, and you've already smashed one of the highest long-term goals of any CrossFitter! I guess I can understand that level of performance coming from someone whose first Fran was three minutes and change! That's such an awesome accomplishment, and I know you've wanted it for some time now. Keep on making CFATL and CrossFit proud! :)

Alex, I read on somewhere on the site that for the short distances 500M row = 400M run. I am not a runner because of form issues that cause pain so I regularly sub the row for the run. Also, for the longer runs like the 5K and 10K, it is equal 5K run = 5K row.

Which brings up an interesting point on the running comments above. I ran track in high school, played soccer in high school and in college, and am in the military, with that said running hurts me, my shins, my feet, etc. And being deployed does not give me the opportunity to go to a running clinic or cert, so I have taken matters into my own hands and bought the POSE method book and DVD. If there is a way that I can run pain free and better and faster, I am going to at least give it a try. I have hope where there was none before! I will keep you all posted on how it goes. I just got them in yesterday so the experiment begins. . .

Running on the crap treadmill again...
12:10

Rory
27/M/190
Camp Hero

33/M/210

135-135-135-155(fail 2nd Rep)-155-135-135

40y/o M
75" 202#

CFWUx3 (sub'd clapping pullups, added AP stretches and assisted pistols)

WOD
10:01

loose gravel course, and the air was difficult to breathe towards the end...go figure

Most of Team Osan didn't make today's WOD. I'll make 'em pay tomorrow!

Neil
as rx'd
12:30

Have a great day!

34/M/170

12:06
Treadmill 1%, first run in 5 Fingers!

I asked the POSE question in #4 because of this (WFS):

http://againfaster.squarespace.com/articles/in-light-of-new-evidence.html

I always thought it was just a matter of faster turnover and longer stride length, which have always seemed, if not mutually exclusive, certainly difficult to simultaneously achieve. Jon's article has made me think and actually try the principles coverd in the CFJ material. It makes me faster and I feel a lot less impact.

I'd like to see a demo of someone (Speal?) doing a couple of 400s before and after some POSE coaching.

great video. love the music. anyone know what its called?
cant wait to do this WOD

"Chesticles"

LMFAO!

bw: 185

Rick: 12:41, subbed elliptical.

So you're saying, workout in under 15 minutes, how hard can it be? I mean, seriously. And then the third round hits you and you realize, there's still one more to go and your legs are starting to tighten up. Dig deep little man, today is the easy day LOL

Ran on treadmill. Let 3-5 clicks go by before actually counting mileage to let the treadmill get up to speed. Probably cost a minute or two. Oh well. Cannot wait until CF Friday, day three, Above All.

Scotty: 13:37
MattyB: 12:40

SWEET

27/6'6"/197

12:56

25/5'9"/132

14:38 pretty slow today - really tired right now from working full time and training in the mornings/nights. someday I'll get a break (like in two weeks when I start training full time!).

49m/5'10"/225
cfwu x 3
13:03
My 15yr old son beat me at 12:20

33/M/198

13:28 as rx'd

13:12

That was very unpleasant. When I read it I thought I'd breeze through it, but the last set was "difficult"

102m(51 at the start, 102 at the end) /6'0"/190lbs

Thinking about AllisonNYC's dress kept me going.

M/40/5'11"/190

14:52

F/37/5'6"/140

13:57

I did this before work after being off for 3 days with the flu!
To cold to run outside so I used the rower.
Row 400
50 squats
four rounds 17:00
I was just told the other day by my doctor that I could start to do some easy rowing with my new shoulder. Hummmm I wounder if this is what he ment?

43/M/75"/200

As Rx'd

14:00

I need some of those Speal socks!

As Rx'd 11:36.

Going to work on some oly lifts this afternoon

37/m/248
17:39

Does this workout mean squats with no weight?
And how do I tell how far 400M is on a tredmill?

Thanks!

Sean #80 re :Tosh

Patience, Grasshopper, patience...

Gnat - a HUGE Congratulations on the kipping pull ups yesterday! That is so exciting! :)
Erin

$$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$

As Rx'd
15:15

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

10:04
400m row/50 squats

M/29/5'10/202#

Sucked wind on this one pretty hard. I need to get a dynamax ball though, as it's tough to gage if I'm getting to proper depth.

14:44

16:15 run was much better (10.5 mph @ 1.5%); squats killed me
justin 33/m/212

35/160/5'8"

Thursday's WOD as RX'd - 11:10

F/38/137/5'7"
17:45

Do you ever click on the "Affiliates" tab on the main page? Do it today, and then click on "David and Connor" under the picture of Dave Castro. Watch in awe.

Jeff and Mikki Martin, kudos once again on fine, fine parenting and coaching.

I will do today's WOD with Lil' Bingo after work.

#74, AllisonNYC, writes,

"it turns out, the measure is about ~2/3 of what is the men's weight."

Try this: exactly 2/3 the RX'd weight then rounded up to the nearest 5 lbs:

95 --> 62.33 --> 65
135 --> 90 --> 95
225 --> 150 -->> 155

don #126
400 m = 1/4 mile
squats = air squats (no weight)

hang squat cleans last night
135-145-155-175-185-185(1)-165
i was getting the weight high enough but was having trouble getting my body under it without falling forward.

looking forward to this one, but not looking forward to doing it on a treadmill...new england weather is awful...

#136, should have been:

95 --> 63 1/3 --> 65

#126:

yes, if no weight is specified for a squat then it is an air squat.

400M on a treadmill is .25 miles or so.

Sub 200 x jump rope for 400M...15:41

M/31/5'7/176
As rx'd
15:03
Not fun.

42/m/68/185
14:15
Wanted to push myself harder but muscle fatigue dominated metabolic.

14:07 as rxd.
Did 8.5 MPH running sets on the treadmill of 1/4 mile.

165/29/m/5.9

"only" did 40 squats pr. round.

time= 21.53

15:21

19 / F / 142 / 5'7"

warm-up
work up to best set of 2 Snatch from the deck - got up to 35 kilos

Hang Squat Cleans -
started at 35 kilos
sets of 3
worked up to 42.5 kilos which is 93.5 pounds - which is more than I did yesterday.

#74 & #136... A helpful scale tool I found from someone's comments (on one of the deadlift WODS I think?) it was a while back--

Rx'd Weight divided by 875 =
your scaled weight divided by your CF Total

I don't use it too often, but I find it helpful to use as a benchmark and round up as appropriate--- I like to be able to finish and benefit from the WOD w/o totally killing myself...eventually though, I will be able to get these weights as Rx'd.

Straight out the Gate

Camp Fallujah

m/24/6'2/200

12:43

MUCH harder than I expected, which always happens when I don't expect it to be hard.

13:22... that first run after squats was eye-opening!

47/m/190

15:16

killer WOD - loved it. And this time I was thankfull for the slow treadmill starts, a bit of recovery time goes a long way.

1st run about 15.5/kph, the rest about 14/kph

Sometimes it really sucks having a swimmers body. Short stubby legs (26" inseam, I'm 6'1"). But at least the squats will be kind to me? I hope, please. This might hurt just a little bit

39/m/205

WOD as rx'd

16:47

Had to run between treadmills and workout areas at globo gym.

Speal & Zac.......great work boys! You guys crushed it.

Can anyone tell me where I can get one of those air squat balls... just like the ones on the video?

49/M/220
Still on the road....
ran 2:30 each round
50 squats each round

No time ... I feel great though....

bw 170

9:42 as rx'd

26/F/115

As Rx'd 12:49

Running definitely slowed down after the squats, but still need to work on running faster.

No need to get defensive about anyone's opinion here... After trying to coach hundreds of military recruits (beginning runners) through various running techniques, I got the best results by telling them to run more and faster without worrying about their form. Now, if someone had been running for years and needed to shave time off of their two-mile run time, I would coach them on form and technique.
If you have never run before, or jog at a slower pace because you don't want to get sweaty or breathe hard, the POSE method (or personal coaching) is not going to help you.
Also, chances are that if you have shin splints, it is most likely caused by (in order of liklihood):
1) over-training (too much running on hard surfaces when your body isn't ready for it).
2) bad shoes (again with the shoe advice).
3) bad technique - such as running on your toes or landing slap-footed (front of foot comes down very hard and flat - making a slapping sound). Fixing the first two usually overcomes the third.

I am not against running coaches or the POSE method. Maybe those things are needed for the Nintendo generation that never ran around all day, every day as a kid. I never had a running coach, or ran for a team (school or otherwise), or had anybody throughout my 21-year army career tell me how to run. It truely is as simple as putting one foot in front of the other, unless you want to run a marathon or race competetively. Hundreds of thousands of military members have done it successfully, and the biggest cause to injury winds up being over-training (runnning five to seven times a week when you are just starting out).

(and for #95 - I wasn't saying running is a natural body movement, but rather that most people have done it enough to already know what their best form should be - as kids. If humans grew up having to routinely pick heavy objects off of the floor, I might also say you should squat like you did when you were ten. But few kids do that kind of work routinely; while almost every kid plays tag, duck-duck-goose, or other running games. Apples and oranges...)

13:58

M/52/184
As Rxd = 10:10

as rx'ed
13:45

34/m/165

14:20
I hate running.

Age=28
BW=190

As rx'd:

12:01.

Another not so good workout. Still feeling sluggish from the flu I just got over 2 weeks ago. Started taking creatine today for a quick fix.

Row 500M

3/4 squat because thats as far the knee can go.

19:10

Those squats killed me after rowing.

damn, I'm still hurting

not impressed by myself; 14:00

Ok, my legs are most like going to stop working today, and I'm praying that the next WOD leaves them alone. 16:10.

29/m/181

As rxd: 12:19

Desert wind was kickin' today.

Speal & Zac: Awesome efforts!

M/230/6'2"/34

as RX 15:05

5 minutes rope jumping + CFWU x2

WOD as rex'd

Time: 10.46

legs are dead..

As Rx'd 12:15 Had an uphill run the 1st & 3rd legs but it was nice going downhill on the 2nd & 4th. I'm wondering if doing it like this is easier than flat ground, or do they cancel each other out? My guess is that it may be a little easier, because the speed and recovery of the downhill may outweight the uphill. Thoughts?

24yom/5'10"/200#

As RX'd: 11:50

Had to treadmill it. First two rounds at 10.5 MPH on a 1.0% grade, last two rounds at 9.5 MPH on 1.0% grade.

Underway on the mighty USS NIMITZ. Any other CF'ers on Chester as well?

13:47. All squat sets unbroken, but at a measured pace. All runs at 8.5 on the treadmill. Still a bit slow from being out sick the past few days.

Allison and anyone else that was in the discussion yesterday about headaches.......I used to get headaches doing thrusters, dips and muscle ups. What I found was that during these excercises I was looking up. By looking up, I think I was restricting the blood flow to my brain. When I completed the excercise I would get a massive headache, presumably from the blood rushing back into my brain (much like a migraine). Concentrate on looking straight ahead and not up and this should help the headaches.

32/F/5'10"/155#

400m runs done on a small indoor track (~123m/lap) - blech!

13:15

Squats ended up being much more difficult than I expected.

LA: 40 yo F

Swam 1850
WOD: 14:40

I did this one in 14.31 seconds and I ejoyed it. I am from Iraq (Iraqi) and I have been addicted to CrossFit.com since October 15, 2007. Thank you Greg from inspiring me. You guys rock.

M 23 185

Been knocked out with flu virus for a week, far behind...

Fran
As Rx'd
3:05

#95 CJ I am proud you found my post unimpressive. Its exactly what i was looking for. I wasn't trying to impress you. I was only stating the facts. Had you read more closely i was offering an alternative to POSE certifications. Sorry it wasn't clear enough for you. How about just getting out the door and running more? To me, giving my experience, thats the more effective manner to increase running speed and endurance. I never said running was an unskilled movement did I? If i did tell me where i said so? I was only stating, in my opinion, running is a skill best refined by doing just that, runnning.

During AIT at Ft Sam Houston years ago, after getting smoked as a company for poor running times, alot of guys came up to me and asked me why i ran so much faster. They wanted the "secret", the trick. I told them it was simple. While they were in downtown SA on saturdays and sundays drinking beer i was running first and then drinking my beer. How many showed up Saturday to run with me after duty? Zero!!!

You see it here on this site. As soon as a WOD calls for running, people start posting subs for the run. Thats no way to improve your fitness or running times.

I understand your post. If i paid money to learn a running technique and then only later learned I should have just done a couple long runs instead on that weekend, I would be upset too.

37/m

15:13 slow treadmill starts robbed a little time but i'm not entirely mad about that, it felt good to rest a second or two....

13:46 as rx'd

at the track as rx'd

11:24

squats were my weakness

Austin-
Everyone is entitled to their opinion. I'm not going to slam you for yours. I have registered for the running cert in september. I ran track and cross country in middle and high school. Then I ran in boot camp and throughout my time in the Navy. Now I run when the WOD calls for it. Or to my jeep when it is raining! I used to like to run. Now I feel as if someone secretly hitched a trailer to my a$$. No matter what I do, I just don't seem to get better. I have great shoes, I read every running magazine i can find....sometimes it feels perfect, most of the time, not so much. I WANT to love to run again. It is the quickest way for me to lean out. I learned about the POSE method years ago but never had anyone show me how to do it. I am hoping the cert will give me back what I love about running. Maybe I will be proven wrong, who knows, but I am willing to risk it. Maybe I will learn something.

my .02.

mbrown: I haven't had the headaches, but I do look up during thrusters. And front squats. Do you look up during front squats? And I don't look up to the ceiling, just usually about 8-12 feet off the ground (something on the wall or in the background, usually).

m/6'1"/199/30

400m run
50 squats

14:40

felt really funny starting to run after the squats, had me laughing by 100m every time

10:13

1/4 mile (.1 mile indoor track) 1:34/1:53/1:50/1:50
squats unbroken :47/:47/:46/:41

Maximum calcium leakage achieved during this one.

28/m/183

13:04

immediately after a midnight shift, rockin' the "speal speed socks" on the treadmill...

11:00
as rx'd

#183 Leslie - I'm not really sure if I look up during front squats or not but I've never experienced headaches doing them. As to the looking up as it relates to headaches, I'm no doctor, this is just a practical observation that I've made. It makes sense because it feels like a migraine and one cause for a migraine is blood rushing into the head. Hopefully you won't ever get an exertion migraine because it feels like your head is going to explode.

As RX'd after a 20 min DB workout

400m run, 50 BW Squats x 4

13:53. Whoever invented this one is sick in the head. :)

M/153lb/23yo

11:21

WU .5 mi walk on treadmill
WOD
11:26

30/6'1/192, 25/6'2/200 FF/Par

Both 12:10

RFD, Texas

Can't wait to do this WOD later today!

"Fun facts!" -- Has anyone else seen how Planet Fitness likes to "have fun"? No, seriously, they have a page on their website under Having Fun that literally boasts of how many purple Tootsie Rolls they go through (750,000 EACH MONTH), Pizza Nights (3,000 EACH MONTH / 24,000 slices a year) and free bagels on the second Tuesday of every month to their very lucky members. Not judging or anythin'.

"Planet Fitness® strives to promote health in a respectful atmosphere. For over a decade, Planet Fitness® has gone to great lengths to provide its members with a friendly space to work out. We call it the Judgment Free Zone. We discourage weight dropping and obnoxious grunting so you can focus on your own workout and not the person next to you."

Only at PF!

30/m/190

12:31

Legs felt like concrete pillars going into round four.

that video is BAD ASS

12:20

as advertised; legs are crushed

mbrown: my understanding of migraines is that it has little or nothing to do with blood flow, which makes sense to me- when I get a migraine, neck massages feel about as good as a fist to the temple- but I see your point- limiting blood flow to the head could definitely cause discomfort and the sudden rush of blood, when the muscles in the neck and shoulders relax could give you that syncopic feeling, too, I suppose. Just more good reasons to keep my eyes in front, instead of up.

23.20 Brutal!

43/f/5'6

too much ice outside to run

4 rounds of
50 du's
50 squats

I can do 13 du's in a row now

Did the runs on a treadmill @ 7.0 mph

17:36

QUESTION:
When taking the 50% effort weeks as indicated in the crossfit training regimen is it 50% of the exercise, i.e. instead of doing 50 squats/400m runs for today then should I do 25 squats and 200m runs for time or does it mean do the Rx'd workout but in twice the time/effort you normally would when hitting as Rx'd. Any help would be much appreciated.

cfwu x 3

asrx

16:20

tough workout very winded and legs are jello

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

DID ON TREADMILL
16:55

Boy ... do my traps hurt from yesterday's WOD.

This time?

Run 400m (treadmill .25 mi at 7mph): 2min ave
50 squats (2 sets of 25): 2 min ave
4 min ave total
x4

15:46

M/22/6'1"/185

As RX'd: 9:56
Those first couple of strides after the squats are awful.
Today is a beautiful day for running. Sunny, minimal wind and 32 degrees F.
Great job everybody, this one's a doozy

#178 I would never say that learning a running technique would make you better, if you never worked hard at it. It's really when you put the two together. Great technique + Extremely hard, dedicated work, to me would = much better results. If you don't like the POSE technique, cool that's alright with me, there are obviously alternatives and you've proven that with hard work you can make it to high levels of sport. I agree with you though that way, way too many people wuss out when it comes to running. I personally enjoy running and it annoys me when the WOD comes up with running in it and people say: "oh running, I think I'll sub in something else, it's kind of my weakness" I understand if you have an injury or there's 3 feet of snow outside, but running is essential to Crossfit and improving your weaknesses will make you an all-round better athlete.

M/25/210/6'4"

as rx'd; 14:15

33 m 195#

CFWU x 3 (PU instead of dips)

WOD as Rx: 16:42

Attempted max pull-ups (strict): 9

Four days until I deploy to Afghanistan.

23/m/185

11:58, using a treadmill since it was too icy to run outside :(. Stupid Oklahoma weather. This time last week I didn't even need a coat; now I look like Nanook of the North when I go out.

34m5'10"202#

11:01

400m splits:
1) 1:10
2) 1:24
3) 1:31
4) 1:34

Squat splits:
1) 1:02
2) 1:22
3) 1:37
4) 1:17

24f5'6"110#

2 rounds - 8:40

400m splits
1) 1:59
2) 2:14

Squat splits
1) 2:00
2) 2:26

Thank you Coach.

What is the comment on the 50% WOD??? I have never heard of this.

MikeC -
Have someone hold your foot at 90 degree (sitting down leg straight out your other leg can be bent or however you are comfortable) and then push against them with the ball of the foot - have them resist for 10 - 20 seconds and then slowly release your foot. Do this 2 - 3 times per foot - works like a charm on shin splints - an old basketball trick.

Mark
Row 500 m
50 squats
4X

14:55

WU- 3x samsons, 15 sit ups, 15 pull ups(30 assist)
WOD-17 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As Rx'd on treadmill
Jim 48/M/170 11:17
Daryl 36/M/190 14:57

Substituted rowing for running.
Great workout!

14:35

CFWU x 3. Treadmill b/w 9.7 and 10.5. Didn't track the splits.

24/m/160
16:16

25M 6'4" 202#

11:05 in freezing rain

I agree with # 204 Hale. My traps are on fire today.

As RX'ed
13:19 on Treadmill.

Speal is Superman!

Last nights numbers on the 7X3 hang squat cleans
135, 155, 185, 205, 225, 235, 245

Crazy grip use.

see ya,
pb

as rxed
13:17
treadmill

Very strong performance in the vid, I will say that to start.

Seeing a single full hip extension after any of the squats done would have been expected if I was supervising the workout. Full hip extension was reached by both in the "verification" of the proper squat depth, only to be forgotten about once the clock started.

Not only are those types of squats (only going ~3/4 of the way to the top) shortchanging the participants of work that could be done, they will also likely lead to neuromuscular tightness of the hip flexors over time.

Basically, my point is that I'd like to see (for the benefit of everyone) virtuosity on the videos--if what we are watching isn't virtuosity, noting the form breaks so that we all can learn would be greatly appreciated. Sometimes this is done, today it wasn't.

Nine laps equals one mile on the indoor running track (lame), so I ran two laps for three rounds and 3 laps for the last round.

12:07

A2A squats, on 400m track at high school
as rx'd

14:08

F/41/113#
15:29

10.24

Nice bodies! Nice tattoo on nice chest-icles :)
Extremely fit men!

Doing CF Hous WOD today.

Age 52/BW 250# - subbed 500 meter rows for runs, this one was pretty tough after the hang squat cleans, 15:36 (19:17 last go).

15:10

14:52... And it burned every second

AUSTIN, you are correct on every level. Fitness is not rocket science. I have noticed my self that people rest when tired, sub when it looks hard... but heaven forebid you try to point this out. I have tried in the past and you will get ganged up on.

Dedication, consistency and heart. That's all it takes. If you get hurt then apply a little more dedication and heart.

Todays workout is bad ass. There should not be a single person who follows CrossFit that does not do this one. Unless of course you do not have access to a track or treadmill.

As rx'd
10:45 on a treadmill. I subtracted a total of 30 seconds for the treadmill warmup. Next time I will leave it running full speed.

It's 20 degrees and icy outside.

41yo/f/158#
lisaq wu x 2
WOD as rx'ed on treadmill with 1 degree incline
13:20
med ball depth squats, could have/should have run faster felt ok at end, not ughhh
jump rope 250 both feet, 250 each leg, alternating

#208

So much for OPSEC... I think once you get over here these AFN commercials are going to do you good.

gonna try this one later on tonight outside. im in buffalo so itll be frigid.

Austin (and others),

I think your perspective might come from the fact that you are fairly 'good' at running naturally. Because of this, you may not realize how hard it is for people to run if they have not learned the proper way to run. It also seems to me that the people that are good at things "naturally" aren't always best coaches for that subject right off the bat because they haven't had to learn it themselves. Give me a coach who had to learn it the "hard way" any day.

The reality is many people have terrible form when running and cause themselves much pain an injury. Why should a person who hurts themselves every time they run (possibly preventing them from other training for days or weeks) continue to just "get out the door and run more"?

On the other end of the perspective. Many "elite" runners believe that pain an injury is just part of running. This is not the case. Not only will fixing your faults make you faster, you will also experience less over use injuries and pain.

Personally, I hate running, and I knew it was because I wasn't doing it right. Sure my run times were alright, my WOD times were 'good' even with runs. I just hated running. I also realized that it was just me and my form at running. Because of this, I chose to go to the first Running and Endurance Cert at CF Newport Beach. I saw improvement literally 'overnight' at my run times. I was able to run farther, faster, with less pain and no injury. I was also taught how to analyze running form so I could teach proper form to others.

I might have been able to learn a lot of this on my own (going to the POSEtech running site, reading the CF Journals, etc.), but I had made attempts in the past to fix my running to no avail. I found the cert very helpful, and I would recommend it to anyone.

-jj

12:05 as rx'd in a park.

How do strong runners make it look so effortless? Speal doesn't even look like he's running all that fast. When I run a 1:15 400, I look like I'm having some sort of ambulatory seizure.

12:16

cfwux3
burgwux2

4rounds
400m
50 squats

19:27

#193 Sandy--
I've done quite a few workouts at the PF in Peabody, MA (my girlfriend is a member, and the only good part about it is that she can bring guests for free) and they actually have an alarm that goes off if you "grunt, drop weights, or judge", called the "Lunk Alarm". Recently, they re-vamped the whole place, putting all new machines in, and actually took out the pullup bars and 2 squat racks that they had and left only the assisted pullup/dip machine and then added 2 more smith machines--so, with the tootsie rolls, pizza, bagels, and lack of proper equipment, they're saying, "come workout at planet fitness, you just can't get all that fit"
talk about a business plan!

it warmed upto a frigid -17C here in Fargo today. (I wish global warming would come here faster)

I was afraid of freezing my lungs so I took it a little slow. The neighbors think I'm crazy. All bundled up like an eskimo in a horror movie.

As Rx'd 25:12

The picture with the 2 men running in shorts only, seems like a dream. Summer will be here in 4 months...

I'm not really getting this workout routine. I did the workout today and it was great. Very tough! However, it feels like I should do something else today. Do anyone usually do more in addition to the daily workout? Any Advise?? Thanks.

33/M/180

11:19 as Rx'd

40/M/175

As RX'd: 12:10

runs on TM, weather in England not frigid but very windy and rain. It really got my lower back tightened up in a hurry. I tried to make sure I got full extension on every squat. I definitely think that helps out with my lower back.

I also rowed my first sub 1:30 500 meters. Is there still a spot on here to post those. I managed to pull a 1:27. I was fried afterwards so now I have to work on doing multiples with the 1 minute rest between.

my first WOD ever and did it in 21mins. Saved myself too much on my first two runs. Oh well. Felt great after though

10:59.7 as Rx'd (Just beat the rain!)
All 400 were sub 1:33 the squats slowed me down.

36yom
5'11"
156lbs

Crossfit today in Entebbe, Uganda.

15:20

Could have done better.

13:12 as Rx'd

Just completed in 17:00ish for my first time out there with a WOD like this. Now it feels like my brain is trying to push itself out of my ears.

Is this to be expected for an unexperienced runner who just pushed it up to the brink of fainting?

Also, Speal and Zac... awesome.

14:18 sub'd rows for runs
squats killed me!
I could only manage 10 at a time after first round.

Boots and utes

2x400m sprint with 42lb weight (5ton trailer hitch) followed by 25 squats with the weight. Though the hitch was lighter, it was ackward to have it resting on one shoulder. You can only swing one arm at a time.

2x400m spritn with 54lb mountain ruck followed by 25 squats with the ruck on. The pack sprints were definitely easier.

14:50

23F/5'8/138#

As rx'd

13:22

23/F/5'8/138#

As rx'd

13:22

#231 Bobby,
Good call on the OPSEC as well as bringing up the AFN commercials. And remember, 'Never Shake Your Baby'.

#251

I am dying laughing. Too funny.

#12 That's it - Where do I get me some "Speal-speed-socks?"

Haha, i was thinking the SAME thing. I always see his WOD Videos with socks above the ankle. Like he said "get used to it" it is bound to catch on. Hint - I'm trying it out today. May the Power OF Speal Socks Be With You!

WOD scaled to 4 rounds of 400/25 squats.
Somewhere around 11:30. I paused the treadmill for the first two squat sets and I think the timer stopped too.

My arms were like levitating after this! They still feel kinda pumped... ??? I thought it was a leg workout!

~15:00

m/23/185

11:00 as rx'd

sprints on treadmill @ 10 mph

13:51 with 1%inc treadmill at 14kmh

new crossfitter here, first post.
former university wrestler, feel out of shape at a 'desk job'in the last few years. now working as a correctional officer and getting back in top shape with aspirations of making the institutional tactial response team! crossfit is everything i've ever looked for in a work out plan. it provides me with the competitive nature and the drive to challenge myself that i havent felt since my days as a competitive athlete. i feel the improvements already!
thanks crossfit!

m/23/185

10:55 as rx'd

sprints on treadmill @ 10 mph

38M/175

as Rx'd 11:15
treadmill

Stay Safe All

Aw... Cardio.. :(

Boo. :)

http://www.angrydalty.com/crossfit.htm

as rx'd: 10:59

runs on TM @ 1%

BW 171

as rx'd

9:55

Squats to Ball

Four rounds for time of:
Run 400 meters
50 Squats

My wife and I did this at 8am at the Harbour City Crossfit in Melbourne, FL this morning. I guess I haven't learned yet that as much as I would like to tell my self a WOD looks easy while written on a board, doesn't mean it's gonna be easy. This work out was the hardest on my legs yet I am 39YO/5.9'/196lbs and it took me 18:13.

My wife 39YO/5.8'/149 and it took her 20:40.

40/M/189

CFWU x1

Run 400 M 1) 1:30 2) 1:45 3)2:00 4)2:00
Squats 50 (broken sets 25 reps rest repeat)
4x for time

17:22 On treadmill (Treadmill would stop while doing squats had to restart and wait to get up to speed added a few extra seconds.)

As RX'd

12:03

Yum, yum!!

Treadmill at 8.5mph, 1% incline, squats A2A 14:15.
Amazing performance in the vid.

For an extra dose of sadism, I did the running outside in 26 degree Fah. weather, and did the squats with a 35 pound bar at the top of a stairwell indoors at about 75 degrees Fah.

26:02

ok......on the track....dodging goose poop....if you are anywhere near Ft. Meade you know what I mean....

as rx'd (i don't get ot say that often!)

18:10 not bad. would've been faster if....well, if I wasn't slow. meh. i was shooting for under 20 so i wouldn't be embarrassed to post my time today. so yay!

Austin -
For having spent five years at a Division I school, your logical reasoning leaves a lot to be desired. I am not suggesting that you should either learn the POSE method or get out and run more. They are not mutually exclusive. But simply getting out and running more does not cure the technique deficiencies that plague most recereational runners. It can, however, fast track them to injury. The injury rate for recreational runners is staggering, and much of this can be attributed to poor mechanics. The POSE method addresses mechanical deficiencies, running more does not.
Running is not dissimilar (as some have suggested) to other functional movements, such as the deadlift. I can tell a client to deadlift more often without teaching them the proper mechanics and they will get stronger. They will, however, plateau sooner and will almost certainly get injured with increased load. The same is true of runners. Running more will improve performance to a certain extent, but if mechanics aren't correct, the individual will never reach their full potential and will put themselves at a greater risk of injury.
You have had the benefit of a lot of coaching, and I suspect that coaching, along with your dedication, has made you a very proficient runner. For those in this community that have not had the benefit of five years of Division I coaching, I highly recommend the CrossFit Running seminar. And yes, take Austin's advice also and get out and practice your POSE running by running more. The combination will guarantee that your running performance improves.

My legs are killing me after yesterday. This should be pure hell. Then again, how would that be different than any other day of cf? Good luck and keep your lunch down if you can everyone.

time: 13:46
calories 372
good workout

12:40
First time I completed a WOD with 400m dashes in it without stopping to walk
My squats aren't quite getting low enough. Need to work on getting hips at or below knees like the video.

14-minutes

23/m/215

Daggumit that was hard but fun.. I hope coach doesnt wait almost 2 yrs to post this again, I am hoping sometime in the summer months when I can do this at a track rather than on a treadmill. Trying to sprint on a treadmill after all those squats is too scary for me :p

first sprint was @ 12mph but it wnet downhill from there, finished in a mesley 14:43

14:19
ran on treadmill @ 10, 9.5, 9.0, 9.0
squats were in 25 and 25
should have pushed a little harder

3 CFWU 10
11:52

26 yom 6'2" 155#

Pre: CFWUx3, 500m row @90% 1:55

WOD: 500m row, 50 squats below parallel x 4

17:34

Post: 500m row @50% 2:36

as rx'd:
11:53

and i've gone from doing the workouts by myself to 2, potentially 3, partners..

~sigh~

The question was "Wonder what POSE would have done for/to their times?"

I didn't say it would be magically better ... nor did I say it would make things worse. I asked the question.

Speal commented the other day he's thinking of trying Zone. Many in the community have found that Zone and/or Paleo (especially "and") has led to significant improvements in their performance.

Several people have commented that their running has improved dramatically since learning POSE and attempting to practice it. I was initially very skeptical about it. Those reports have me wondering. Jon's article lead me to try what little I know about it and I see benefits in my own running.

CrossFit is a black box approach. We experiment with inputs to find the preferred outputs.

Therefore I asked the question about modifying the inputs and what effect we think it might have - since we don't know with certainty until the experiment is run. That is, after all why run experiments: to learn, not to confirm.

For extra sadism did the runs outside (it's snow weather here in DC) and the squats with a 35 pound bar at the top of a stairwell. 26 min

that was as tough as I remember.
13:30 as rx'd runs done on an indoor track which beat the OPT driveway trenches. The lane I was in is closer to 220m per lap so my runs were closer to 440m.

25/M/5'8"/157
11:25 as RXed

Jared good time for what you had to deal with man.

jon got 17:45 rxed

Did some refresher training at work today. Full CBRN kit and a muscle up! Check it out.
http://video.google.com/videoplay?docid=8134282497577121854

14:28

4 Rounds -

250 single jumprope turns, 50 air squats

2/3 cycle
pre: cfwu normal minus squats plus rom pre run stuff
post: 25 ring dips, 30 ghd situps

did runs at 8.5mph and that felt like a nice stride next time 9mph did .7miles total in just under 5m and did the full 200 air squats
time 9m35s squats slowed me down a bit, plus the time for the tread to fire up my own fault for running inside

14:57 (on a treadmill) I definately need to work on my squats....I can pump out about 35 before I have to stop. Shouldn't be a hard # to beat next time.

as RX'd

14:50

4 rounds: 400M run, 50 squats
outside on track @ 20F

time = 12:22

m/29/210

14:50

at South River's track.

34 M 195

15 min

Johna
15:20

F/28/5'7/140
(2 kids) :)

14:22 min for 3 rounds....

couldnt do the 4th...have a fractured toe! and my foot started to numb from being wrapped up...
have had trouble keeping steady with the lifts the last few WODS.. todays run seemed to balance me out a bit after walking around lopsided for the last week. hopefully on my way to healing completely... cant keep away from CF!!!

3rd week of crossfit (the hubby got me started)
Luv it!!

Thanx
~Gigi

did hang squat cleans today, see Feb. 20th foe details

51/197

500 meter rows
16:49

M/30/204

Did the running in my Backyard with 4 sets of 25 by 20 meter sprints. Air Squats as rx'd.

12:32

Austin-

Your attitude towards running is the popular misconception that to run better you simply need to get out there and run. It just isn't true. Like any other athletic endeavor, there are skills involved in running that will enhance performance and limit potential injury. With your running background and obvious mastery of the sport of running, can you point out the benefits, if any, of your method vs. POSE. If you haven't attempted POSE, then you don't know what you're talking about. I recommend that you try it out first, learn it, use it, then comment based upon personal experience. Otherwise, your input lacks an educated basis and adds little, or no, value to the POSE vs. no POSE discussion.

Others -

I've attended the Running and Endurance Cert. Fantastic instruction and training opportunity for those who coach others or for those who just want to get better at running. The POSE method has helped my running, but it is work. So, I'll keep working at it until I can perfect it. Much like anything else we do in CF!

Those who want to attend a Running and Endurance Cert, sign up. There are several opportunities posted on the main site, including the one we're hosting in Ocean City in September. Not only will the Cert be a fantastic time, but there will be a lot of fun things to do in Ocean City that weekend. If you plan to come, sign up and reserve your room now (check out our website for info) because hotel rooms sell out early.

M/30/204

Did the running in my Backyard with 4 sets of 25 by 20 meter sprints. Air Squats as rx'd.

12:32

ran as rx'ed @ 11:51.

running this in 21 degree weather is absolutely killer on the lungs.

the first 400 flew by but by the end I was nearly stumbling - lost most of my time here.

the squats were nearly a break. breathe deep!

DON'T FORGET TO STRETCH!!!

M/32/184lbs

time 13:18

Wow those squats take a toll!

F/33/5'1/127

As RX'd 17:42

Thought I was going to die. The last round almost killed me!

This is only my third CrossFit workout. I seriously underestimated the difficulty of the workouts but I am used to working for at least 30 mins, on the lightest of days. Am I going to burn enough calories to not gain fat? Is it okay to still pursue a running program?
My time was 13:13 as prescribed, how am I doing?

AS RX
11:46

as rx'd 10:20

I really hate running in the cold

My oly lifts are pathetic, so I am starting to do a program I got from coach burger website. Im going do this each day scheduled before the WOD. The weight used was a percentage based on my 1 rep max for each lift.

snatch: 1x5 85#
2x3 75#
3x2 70#

clean + jerk:

1x5 147.5#
2x3 122.5#

front squat:

1x2 202.5#
2x2 192.5#

Then did today's WOD:

13:27

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

Warm up: Greg E's joint warm ups / CFWU + HSPU 3 sets 15 reps per set / pull ups strict / GHD Sit ups

WOD: 11:26

Squats breaking the 90 degree plane no platform or ball (not even an orange)

Gaucoin: Its good to see you back posting, where have you been?

Have Fun, Train Hard,

Billy

52/M/205/74"
26:00 done on treadmill at 2% incline. 1/4 mile sprints took me a total time of 7:26. The other 18.5 minutes were for the squats and rest time. On the runs and sprint I seem to do okay. It's when you add in a multi-joint exercise like squats or thrusters that I really slow down. They just seem to take my breath away. It sure didn't feel like I was taking that long.

50/F/5'3"/110

17:00 on treadmill with water breaks between rounds.

M/36/5'11"/215

as rx'd
15:01

Loved the video - I like it when it matches the WOD. Looks like you had fun making it! Jammin music too! Great mix. Thanks!

HS Clean rep 3: 80-85-85-90-95-(100x2x1F)-95…not very impressive

BP rep 3: 85-90-95-95-90
BP rep 1: 100-105-105 - no spotter and not great at these so did not go higher

Bleh, not a great day at the gym. Tomorrow is a new day I guess.

Erin

subbed 500 m rows

24:05

great workout

46/M/5"10"
Tabata Mash-up
BP (155)x 17,10,7,8
Chest supported DB rows (50's)x 11,10,9,8

Rows on Functional trainer(120)x 11,9,8,8
Alternating KB presses (40's)x 10,8,10,8

ScareCrows on FT(70)x 17,16,15,14
Alt DB High Pulls(50's)x 12,10,11,8

WOD as rx'd
15:21:57

I loved the feeling in my legs just when the second 400m began...kinda wobbly...like a toddler's first steps!! Great WOD today!

25/male/165lbs

11:17

Did the 400m on a treadmill w/ 5% incline. Wasted some time getting the treadmill to fire up again after each set.

25/M/160

10:33

30/M/190

as rx'd - 14:05

Not what I hoped for but I only got about 3 hours sleep last night.

Four rounds for time of:
Run 400 meters
50 Squats

12:15

Yowza, welcome back, Kotter. 11:10 as rx'ed, much faster than May of '06 but felt slow today. Runs need work and squats waaaay too broken, only the first round was straight through for 50 reps. Absolutely beautiful day outside so I was glad to get out there for the runs. Vitamin D rules.

First sprinting WOD back in ages so it was a gooder. Thanks to Rob S. for the push and the pacing.

Pre-Burgener's + KBs
Post-Tabata anchored sit ups=103.

12.53

As Rx'd on the ice-rink Mother Nature installed on the track this morning.

50 yoa newbie, 5'08, 180 lbs

400 yard runs and 50 squats, four rounds 13:54

I did not do yesterday..the hang, clean, squats...as I do not know how to do it. I tried a few reps with just the bar, but felt like a monkey screwing a football. If/when I get someone knowledgable to show me how to do 5that exercise properly, we'll give it a go.

Adam #301

I think you're doing great. That is a good time. I think you can still pursue a running program. Adjust it to whatever the WOD is. I still do power lifting and my own running along with CrossFit. Some days the WOD is to brutal to do anything else but most days you may need to do more to maintain the level of fitness you want/need.

Keep at it.

42yom / 148

12:28 as rx'd

Should have been faster. Had to use treadmill because of crappy weather. Attempted to keep treadmill running during squats but the treadmill has a no runner detected auto shutdown so I had to restart for every run. Speeds were 11.5, 11, 10.5, 10mph for the four runs. Squats were broken but rests kept as short as possible all to small med ball (sorry Gaucoin forgot my orange).

Post - Grip work, GHD Situps and GHD Bench Presses up to 65#x10

39/m/194/73"

CRWU as Rx'd
WOD as Rx'd: 16:18

rx'd - 11:48

400m Splits were 79, 80, 81, 81

#11 Alison NYC - Nice work on a sub 5 Fran... very impressive.

14:15

f/137/141

12:15 as rx'd. Could take off a solid minute because of the stupid treadmill.

cfwu, Burgener warm up
15:41 as rx'd

38M 190

as rx'd= 12.01

As another person noted, I too had a KILLER headache after the last squat set. Migraine quality. Lasted 3 min or so...

M/28/185/6'0"

As Rx'd - 14:06

Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
12:49
This was my first real crossfit workout! I survived!
I am now making rowing my daily warm up, along with the posted daily workouts.

40/m/176cm/68kg

As Rx'd

11:00

M/45/152

12:17 as Rx'd

23/m/194

First week on crossfit, only my 3rd one and it killed me. I'm not a very strong runner yet. Did this one on the track and the squats without a ball so my depth probably wasn't too hot at the end. I am officially addicted.

14:24 time

ROW: Intervals 5000m Time: 18:32
Lifecycle: 10 miles Time: 30:00min

30X Clean & Jerk @135lbs

26/m/165
as rx'd 12:04. Lost time by using a treadmill. Ran around 10.5 mph.

41, 5 9, 175# male

15:46 rx'd

squats of fun

33 YOM 192#

12:49 as rx'd

M/38/186/70"

CFWU x 2

4 rounds of:
1/4 mile sprint on treadmil; 50 squats

14:09

M/39/6'0"/155
WU - total of 1/2 mi run interspersed with pullups, pushups and good mornings (45 total of each) and some samson stretch.

wod as rx'd
12:05

Taking last mini-cycle off was a really good call. I feel great and my body put out for me nicely. I had to use an analog watch and the minute hand doesn't track exactly right. I think it was actually 11:05 but since I am not certain, its 12:05.

14:34 as Rx'd

Got some funny looks each time I pulled off the track at the Pentagon gym to do my squats, but whatever.

My legs feel like lead.

Erika

12:36 = back felt in agony on the squats

Gnat - thanks so much for your response. Every time I go into my basement now I do a pull up or two. So exciting! (I know, I know, all those of you out there who drill off pull-ups like it's your business are thinking, "ho hum." But I'm Thrilled! Thanks, crossfit.)

As Rx'd - 10:24

24/F/5'8/129#

As Rx'd 13:10
(8.5mph on stupid Treadmill, it's super cold outside)

24m/6'1"/160

10:23.50 as rx'd

legs are burnin

As rx'd

13:50 in the rain

then

8 rep Tabata treadmill run 7mph @ 13.0% incline

Only my 3rd WOD and DOMS are definitely there. I'm shifting from weights/bodybuilding to CF.

Today's WOD was 17.33 min. and I only did 25 squats x 4 instead of the 50. My poor body just isn't used to this fast pace, I'll get over it :) These are challenging workouts. Looking forward to more.

Dear Cross Fit...
No more leg workouts! Im dying over here! I felt like my legs were going to explode! (Smile) I loved it! I didnt record my time becuase I was so anticipating this workout that I forgot my watch at the the house. So, that gave me even more reason to go till I puked.My time had to be somewhere in the 10's because I was hauling!

35/m/182
12:20 as prescribed in the rain.

Correction on my time 13:50..oops

47/M/215

17:39 Still a little sick and I did double this one with yesterdays cleans, but still not too happy with my time.

31/m/200

12:01

24/M/200

First run in months
I had bought a pair of Saucony running shoes in september, really, really messed up my left leg with them.
Just bought my new Asics GT 2130s this morning, felt GREAT! glad to be able to run again.

As Rx'd 15:18

22/M/6'4"/220
12:15 as rx'd

Just started following crossfit. looking for people to train with in Grand Prairie, TX. I gotta get out of here, just nothing around here.

31/m/200

12:01

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

Warm Up: Greg E's joint circulars / CFWU + HSPU 3 sets 15 reps per set / Pull ups strict, GHD Sit ups, Ring Dips.

WOD: 11:26

Squats: all squats to the 90 degree angle. No medicine ball or other training aids used, not even an orange :>)

Gaucoin: Its good to see you posting again, where have you been?

Have Fun, Train Hard,

Billy

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

WOD: 11:26

Have Fun, Train Hard,

Billy

12:03 as rx'd
third round of squats slowed me down...ill kill it next time.

as rx'd
17minutes

Wow nothing like seeing your name in lights. I would respond but i have not 3 prior attempts blocked. Word to the wise: do not question any sacred cows in regards to this website.

13:22
+ CFWU full on with GHD sit ups WAAHOO, those hurt! lol

m/34/70/189

14:50 400 row, squats w/ bar

http://crossfit.com/cf-archives/Archived_workouts/arc_feb/routine010227.html

why don't you guys do workouts like this anymore?

6'2/165/m

20 minutes. On eliptical because treadmills were taken.

bwt:151

as rx'd: 8:43

I started tripling my fat at the beginning of the week, and energy levels are at an all time high

first cf work out scaled back to 300m and 20 squats still almost barfed which is good. took 20 min. I have a ways to go but I'll get there

WU: ran w/ dog 2 miles, CFWU x3
WOD: ran the 400 up and down hill (to top & back, to sign & back): 19:00

Had the crud all week, but still wanted to do this one. Got my brother (15/M/155) to do it too... its his 2nd WOD.

Me: 12:04
Bro: 14:42

29/M/175

13:03
At local school's track, half of which is covered in ice. This is also my first cardio workout since the onset of this ridiculous respitory congestion that seems to be going around. These are not excuses, just notes for review, next time.

M/29/213/69"

WOD: 13:29

#360 Mike-
thanks for that link. sending it to my hubby in the desert. he's always asking me for alternatives on day he can't get to equipment or the gym.

Not sure on the time. I tried to keep the treadmill going so the clock would run but it stopped on me twice. After the 3rd lap it was 7:something so I know it was sub 14 and that was my goal. Weak on squats, couldn't even do the first 50 straight through.

I'll say 13:30

amazing...zack and speal are simply amazing!

Finally something to use my running lol

8:51

13:47

Still having to break up the squats into sets of 15 and 10, but an improvement of 4 1/2 mins. since last time. On the rainy, cold (for us) Soquel High track, where Zack and Speal performed their miracles.

M/26/185

As rx'd

14:04

M/24/165

First day back after having the USNA Ebola virus for the past week and a half!

As rx'd

15:40

11:34

d - 29m/170

11:14 as rx'd

runs outside...felt good

j - 34f/125

13:12 as rx'd

runs on tread

16:56 as RX

My right calf muscle pull and Achilles tendon still sore from the weekend football practice. Runs were so dang slow, just under 2min each. Can do this so much faster, gotta get healthy!

@201
Big Mike, since I haven't seen any other responses, for this one I would go 1/2 distance/reps but still for time on the .5 week. I would be interested to hear from coach or others more experienced in how to approch this in regards to for time & max load WODs.

I need me a pair of Utah gray socks. Bad.

46 / 172

as rx'd on a treadmill at 1%

12:43

Thought someone had added lead to my shoes between the first sets of squats and the second run.

23/m/5'8/170

As Rx'd; ran outside (in the rain) on the track...

11:21

I did this in 21 Minutes...had to use Eliptical since I could not get to track. Does anyone know if there is a conversion rate for eliptical/running? The first lap on the eliptical took 4 minutes and I run a 1/4 on the track in 2:45-3:00, so I was a bit confused...anyway, it was difficult and the last 50 squats burned a bit.

19/m/5'6"/160

Been doing the WOD's since November, just never posted on here.

13.44.82 as rx

32/F/124

As rx'd: 14:42

I gave a pint of blood today, any danger in doing the WOD?

19:36 subbed 20# medicine ball thrusters for air squats.

13 minutes w/ treadmill for 400m
Longest 400 was 1:22, so squats really slowed me own and I didnt even realize it...

m/28/192
As rx'd: 11:39.

@384

Jay, I donated last week and just took it a bit easy on the time for the WOD (Fran), but made it through.

M/24/180

12:34
distance rx'd, but with a track length of 160 had to split it 480x2, 320x2

M/24/6'3"/185

As rx'd 12:39.62

400 Run: 1:15.65
Squats: 1:15.59
400 Run: 1:31.99
Squats: 1:41.14
400 Run: 1:38.14
Squats: 1:52.88
400 Run: 1:39.73
Squats: 1:44.50

The squats killed me, made running very hard. Pukie was calling but he got denied.

38/m/185

all runs on treadmill @ 1:30 per .25 mi

1. 2:25
2. 2:35
3. 2:48
4. 2:38

Totals 10:27

Sweet! Thanks Cameron!

45/m/71 kg
3xCFWU, fewer squats
As rx'd 12:43 outside in the windy, rainy +6 degrees C.

34/M/171#

Ran with the pack - 4 rounds
400 meters
35 squats

13:00-ish (didn't have watch)

ended the work-out with pull-ups, decending from 5, and 20 burpees (i'm beat).

Second week of CF and loving it...

modified wod
20 rds
80 yd sprint (one time around basketball court)
10 squats

1-5 35lb db squats
6-15 holding 20lb dynamax squat
16-20 air squats
time 30:23
this kicked my butt and left a very nice sweat angel and my back was fried on the last 5 sprints.

As rxd 12:10

m33/177/6'2"
As rx'd 11:50
2:45
3:05
3:00
3:00
Did squats in sets of 10 with 2-4 sec rest in between. Runs on treadmill at 14km/h.

33/M/175

10:53 as rx'd

Did it outside (31 degrees) CHILIWOO!

Rock it and shock it, baby. You gotta burn it to earn it.

23/m/170

As RXed:

9:42

Austin:

My posts get filtered too. So does everyone else who has posted on this site. Put the conspiracy theories aside please. Today, two of the three items that I have posted are still caught up in the filter. Mine will eventually get posted and yours will to as long as you did not use foul language or lewd remarks.

As to your run more to get better at running remark, yes that works quite well.

I have been runner all of my life, mostly, long distance. If you have ever run in a marathon in the US, there are always seminars on running technique hosted by coaches and athletes the day before the event. I have attended several of these seminars and I have always picked up some pearl of wisdom that has helped me do better, recover faster, etc.

Bottom line: Yes, do the prescribed exercise often and you will get better at that exercise. Receive instruction on that exercise and then perform the prescribed exercise often and you will get better quicker.

Have Fun, Train hard,

Billy

M/38/216

13:48 on a treadmill.

#400 Billy When did i mention the word conspiracy? Reread my posts. Didnt mention a thing about it. Just stated my replies had gotten filtered. Conspiracy?

28/m/130

as Rx'd
me - 17:02
the wife - 21:03

36M/5'10"/163.5#

As Rx: 12:32.

43 m 213#
14 minutes and change. did qtrs on treadmill, so hurt time, but also gave rest as mill getting up to speed.
100 hg sits and 100 back ext. after.

i am 18 years old and new to crossfit i am 5 foot 11 and 265 pounds (football) got this in 19:45 mins

14:45 , my 3rd WOD ever and it was great

m/23/200

18:05. Squats are the bane of my existence.

M/47/185#

CFWU X 3

WOD as RX'd 14:56

Runs on treadmill at 1% incline

Outside -5 windchill -12

m/23/200

18:05. Squats are the bane of my existence.

Austin, I wrote quite a bit about running and seminars but you decided to write back about my use of the word conspiracy. Ok, this is what you wrote:

"I would respond but i have not 3 prior attempts blocked. Word to the wise: do not question any sacred cows in regards to this website."

This led me to believe that you thought that by questioning the validity of a seminar you were being intentionally blocked from posting your rebuttals. Is this correct? If it is not correct, then please clarify your position.

When you reply to my comment, please re-read my prior post (#400) on running and seminars and focus your next post on responding to the meat of my post please.

Have Fun, Train Hard,

Billy

as rx'd: 11:21

a real leg burner.

10:22
20 degrees in central ny, chilly.
runs were between 1:21-1:35, squats were my weak point with this wod.

45/180

12:38 on the mill

Nice job Ken C.

31/m/250

16:12
paced 400

M/52/180

13:00...life may never be the same. Seemed so simple at first.

#98...AMEN!

M\43\190

On a treadmill, 16:40, guess it helps if you READ the WOD...had in my mind sit-ups, not squats....

What happened to the people on this site? It used to be; people would support each other and congratulate them on accomplishments. Now there are people here bickering about clothing and, 'my style is better than yours'. If you have an issue, write it up constructively and intelligently for the group. Don't throw out criticism, for the sake of an argument. If you don't agree with the training or the foundation that this fitness program was founded on, or the (outgoing) people for that matter, or you don't like the articles posted on rest days, then I suggest you find a new workout plan. The world is not going to bend to your will. Get over yourselves!

9:56 rx'd

M/35/69/185

Ran on t-mill today, no excuse, just got up late and it was already dark. I work nights.

Ran 3 mi. 22:00ish
WOD 13:24
WOD was quite a bit harder than I had anticipated, especially after the run.
Then did:
DUs/Situps/BackExts-50-40-30-20-10 13:15

Give it a rest Austin.

45/M/6'/185
firedog06@comcast.net

TIME: 10:33 AS RX'D.

DID WOD WITH STRUCTURE TURNOUT COAT ON.
SQUATS WERE ALL DOWN TO A 12 INCH BOX.
I'M WELL DONE NOW.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

as rx'd: 13:00

M\35\185

10:32.07

Legs went to rubber pretty quick. My calves and lower back are the sorest. Great workout though.

bw 152 age 39
4 rounds
0.25mi run
50 air squats
2:54
3:28 10 sec delay treadmill misfunction
3:12
3:13
12:47

20F/174LB/5'7

RAN 3 MILES THIS MORNING BEFORE I READ THE WOD.

DID THIS ONE ON A WET TREADMILL AND WITH AN UNWRAPPED ANKLE.

TIME WAS A SLOW 17 MIN..
I'LL BE READY FOR THIS ONE NEXT TIME

When did this turn into "The View"?

23/m/197lb
14:39 treadmill
still kinda sick

Did this on the treadmill

15:50

This will get me ready for bmx in the spring

14:37
Treadmill

11:50

2 mins of plyos for each run

11:45, at st. 5

13.09

1.41/1.24
1.53/1.26
1.51/1.23
2.01/1.27

From my driveway - not as fast as a track but the convenience trumps the predictable surface

CFWU x 3

As Rx'd

13:44

13:25 as rx.
"Murph" w/ vest was my first WOD on 2/18, 61 min, I'm hooked. Nearly thru up my 40th b-day cake on today's.

Anthony (M/29/170)

Four Rounds:
50 Sumo Deadlift High Pulls with 1.5 Pood
50 Squats

12:58

Hamstrings have been tired from the past week, slowed me down a bit. At one point I think I said I'd prefer to run ... must have been delirious.

29 yom, 180 lbs

11:47 as rx'd on treadmill

38/f/139

18:22 as rx'd on a treadmill. I'm such a crappy runner.

33/M/195

5 Rounds (Misread the rounds) =/

20:22

(I do remember seeing 16:00 and change after round 4) =D

9:08
Runs done out and back on road with slight up hill out and slight downhill back

as rx'd (on treadmill though)

13:30

Happy Birthday chiligringo!

as rx'd on treadmill

14:24

Nice one. My legs were feeling like they were about to explode on the squats.

f/135/45

hang squat clean:

3x65
3x85
3x90
3x95
3x105
2x115
2x115

18:30 on treadmill

42 y.o. male, 210#

WOD 4x 400m run-50 squats

11:30

42 y.o. male, 210 lbs

wod 4x 400m run-50 squats

11:30

14.07 as rxed

Great WOD video. Really inspired me, thought I was going break out a great time. Unfortunately it didn't happen. Rx'd 15:22. My friend J rx'd 16:50. My legs were screaming.

M/48/151

As Rx'd: 13:43 (PR by 3:42)

I need a couple of new hips. Man, those puppies just don't want me to go any lower...

42 y.o. male, 210 lbs

wod 4x 400m run-50 squats

11:30

27/f/137
12:30
Quads were killin'!

Amy 37/63"/125

As Rx'd, plus a little
4 round
416 meters (just the way the track at our gym works out)
50 squats
12:30

Really pleased with this!

44/76"/190

CFWUx3

15:36 as rx (treadmill)

New crossfitter, first WOD, first post:

31/M/5'10"/172#
As Rx'd...12:05 on a track.

Had a pretty nice day for running outside of Portland here for a change...sunny and in the low 60's.

Forecast for tomorrow...pain :P

-RxRomie

Incredible job guys!!! You OWN that track! I'll give this one a try for sure. :)

41/M/165

CFWU x3 (minus OH squat and sub ring dips)

3 rounds
2min bike sprint
40 squats

11:56

Jodi (F/29/105)
Mobility Drills
CFWUx3

4 rounds of:
50 SDHP, 1 pood kettlebell
50 squats

Time: 17:28

My squats are sssssllllooowwww!!

16:16 as rx'd

Runs on treadmill incline set to 1

Squats:
R1: 50 unbroken
R2: 30/20
R3: 25/15/20
R4: 20/10/20

Joe C: I was yapping about Grace. I have a 5:00 Grace with 95. I know I can drop that with 95 and certainly get much lower with 85. Anxious to see what my time will be with 85!

I'll be shooting r sub 5 Fran too.
My last times were:
9:22
7:20
6:14

So at this rate I think I can do 5 minutes next time and about 4:30 the time after. But Fran is a crazy lady so who knows!

:)!

46/M/194

as rxed 11:54

used tread 4 inches on ground more coming down.hope this comes back up in spring so i can do outside.

11:33 as Rx'd.

David
M - 32 - 5′10″ - 178# BW

CFWU x 2

WOD, as rx’d: 17 min 43 sec

Notes: Outdoor street run with hills. 48 degrees & light rain.

Felt actually good after getting overheated (I think) while rolling in BJJ tonight. Squats totally killed the runs back up the hills and really smoked the core.

35/m/70/170 43* @ 5003 feet.
WOD done after work (trying to mix up time of day for workouts) which sucked. On a legit track outside
Run laps: 1:29,1:49,1:59,1:57
Squats: 1:31,2:09,2:08,2:05
Total 15:10

M/20/5'8"/165lbs
WOD as Rx'd
15:30
squats are really slow

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/225

13:27

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

17:22 missing a pint of blood! Get some! I love this stuff!

16:42
Good times

14:51

Squats accounted for vast majority of the time.

16:42
Good times

21:17

Finally back after having been sick for almost two weeks. A little slow, but after a week or more off I had to start somewhere.

Felt good to be able to run outside for the first time in months and months. Thanks to OPTMommy and R for helping push me through. Much more fun to do with you two!

23/M/160
~13:00

Hi now lane 2 work outs to be 407.67m per lap, so Zac has ran an extra 30.68m, he actually has a better time. Good stuff

WOD:
400m run 1:53
50 Air Squats 1:16
400m run 2:17
50 Air Squats 1:31
400m run 2:30
50 Air Squats 1:46
400m run 2:36
50 Air Squats :59

Total time: 14:24
All squats unbroken. Took way too much rest time before(during?) the runs. Who knew cold air burned so much?

Subbed 500m rows since I seem to have moved to the Hoth Ice Planet:

Row 1 - 1:45.9
Row 2 - 1:52.8
Row 3 - 1:53.5
Row 4 - 1:53.4

18:31

31/M/190
CFWU x 3
WOD as rx'd in 12:35

22/m/165
Gresham, OR

8:32

Ran a loop around the Four Seasons Hotel - roughly 450 meters

13:50

This was an awesome workout!!!!

BW 70kg

11.20
as Rxed

46m 200#

on a treadmill at 1.5% incline (decline would have been better) left the sucker running to do squats and jumped back on carefully at full speed. yikes.

14:29

448/m/140
9:49

32y/F/148

11:58 Rx'd

12:52

CFWU

20 min

Time 12:05

Good lung burner!

13:16
as RX'd

Jeff in VA 48/70"/195
Stretch
CFWU x 1 (minus OHS)
1st ¼ @ 8:30 pace; 2nd thru 4th @ 7:30 pace (8.0mph top speed on my old treadmill)
All squat sets broken
Time – 15:12

John in NY 48/68"/160
Stretch
No CFWU
1st ¼ @ 8 min pace; 2nd @ 7.75 min pace; 3rd @ 7.3 min pace; 4th @ 7 min pace
All squats broken….quads are crushed
14:18 should have pressed harder on the runs

Tony,

Now that's a GREAT video!

Burch

M/43/5'11"/165#

11:47 Runs on treadmill

I was on a weird 1/7 mile track, so I did 2 laps, meaning 460m instead of 400m. Otherwise 21:13 as ℞d.

13:27 Struggled with squats for some reason.

Austin, you're fighting a fight that you can not win. I know exactly what you are saying about excuse makers. I know you are not questioning the importance of understanding technique of running. If I'm correct you are challenging the under achievers who are making excuses to why they will not do this workout today because they "need to learn more first".

This IS a site for all levels of fitness and that is what I like about it. BUT a person does not "Forge Elite Fitness" by making excuses and rest when your mind tells you to and not your body.

For what it is worth I personally admire your spirit and line of thinking. Don't be discouraged by the gang banging that takes place when you challenge something. There are more of us on this site that think like you than you know.

11:42, as rx'ed.

37m 185
11:40 at the park
was aiming for sub 12m, so feel pretty good
lower back really hurts tho

M/27/5'8"/135#
13:08 as Rx'd. I think I actually ran about 1.3 miles though. Ran in the sleet and rain at night with random people pulling into their driveway watching me squat 50 times like I was constipated taking a dump. I think some dude yelled at me too when I ran by him. Never a dull moment when you're doing a WOD.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/153

WOD as rx'd

9:52
ran outside and it felt awesome!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Did it all only to find the baftard timer didn't work. The pain, however, is record of the effort. The pain is great.

Neil: 13:50
Sarah 11:11 Did 3/4's of a lap and 25 squats

cfwu x2

rowed 400m instead of running b/c of Achilles

14:21

10:40

That was very nice..............not

Tate, welcome aboard. Paul

12:19 as rx'd.

Tough workout. 2 inchs of ice/snow didn't help!

I noticed a few people mentioned the got headaches toward the end of th WOD. The same thing happened to me. Lasted about 15 minutes.

Whoocat, congrats! I sort of know the feeling - my wife called me at work to announce a string of four kipping pullups; and that she climbed a 14 foot rope! You can see the thrill in her eyes, very pleasing to be around those who are enjoying busting through old limits; keep it up! Paul

M/18/~185LB/6'4"

As Rx'd... 16:38:78
First WOD since first week of December 2007.
Been on SS for past 5 weeks. Started getting bad knee pain so rested for a week and I am ready to start coming out oof the gym sweating again... I am on CF for good now.. .regardless of strength gains.

32/M/180/6'00"

Today was a great day at work. Two weeks ago, I recruited (read: suckered) 8 guys into doing FGB. Last week, 9 others wanted to do it, and did it.

Today, though, I had 13 people for the below team workout:

5 person team:
* Run 400m as a team
* 400 thrusters (65#), only one person working at a time and the bar never touches the ground until rep 400 for the team.
* Run 400m as a team
* 200 Pullups - only one person working at a time
* Run 400m as a team

For the 2 4-man teams, they did 320 thrusters and 160 pullups.

The point is, that's 20+ folks who "got a dose" and want more. Great camaraderie building and spreading of the CF virus at the same time.

Good thing you updated the site, Coach, the board will be flooded soon...

Pre: Usual wu's

WOD: As rx'd, approx. 20 minutes due to getting a call during run of 3rd round...came back to start 3rd round after call; finshed that half in 9:37, but I may have done 10 extra squats. A little frustrating, but I wanted a benchmark. Still no runner, but I'm compelled to finish the WOD's! Avg. HR: 150.

Post: Stretch!

Oh yeah..."runs" (if I can call them that) were on TM, 1% @ 6MPH.

Warm-up: 5:00 on C-2 (~1km)

As rx'd:

4 round for time of:
Run 400m
50 squats

24:32

Wind was gusting up to 30mph again tonight (why is it that every time I have to run as part of the WOD that the wind is howling?).

F/58/5'6"/135

20/m/148

as rx'd

13:50

17:40 on a treadmill. crossfit takes fitness to a level i've never comprehended. it also makes me take everything seriously. sleep, diet, supplementation, life in general. my goal is crossfit games

21m/185/ 5'11

f/25/107

12:04

treadmill sucks

28/6'5"/200

11:33, squats completely kicked my ass.

Judd: way to go with the extra round- you're an animal! During running WODs, I keep repeating to myself "my life is getting better... my life is getting better..."

I see a couple people have mentioned being new to CF (Welcome!!) and are concerned about additional/supplemental work and gaining fat-- additional work is awesome! IF you've got the energy and aren't risking injury, go for it! If you do CrossFit and gain fat, then it's an intake thing. Eating well will give you plenty of energy and won't lead to weight gain. Remember- 30% fat, 30% protien and 40% carbs. Meats, veggies, fruits, nuts, seeds. Enjoy the WODs!!

22/m/170

As rx'd

11:59

As Rx'd - 18:47.
Sea Level

20:40

So slow...

30/m/6'2"/239

36yom/6'/200

?00m run (no track so I ran my block)
50 squats

20:34

my 400 is 1:18

M/34/205/6'1''

As Rx'd...16:26.3
My first time running in years and i felt great.
Almost puked today though.
I've been doing CF for 3 weeks and am grateful that a friend of mine turned me on to it.I am an avid "roadie"(cyclist) and i gotta say that CF has improved my riding bigtime.
CrossFit F*ckin Rules !!! \w/

as rx'd
M/24/5'11/205

13:41

M/45/6' 225

4 rounds 400 m run
50 squats

On treadmill
12:15

47 M/5'9'"/173

WOD as Rx'd: 11:54

Running is not my thing, so I feel alright about this one. Would probably benefit from a running cert.

Sub'd 400m row for run.
50 squats each round.

Did not warm-up prior to start.

Total Time: 15:40

Row times (400m):
1) 1:39.1
2) 1:37.5
3) 1:28.8
4) 1:26.6

Legs feeling the hour & 45 mins of basketball night before.

Left knee soreness returning.

M/40/5'10"/190

15:30 on treadmill
4 rounds of 400M and scaled 35 Squats
I felt like a 1st timer after taking off a few days and eating like a non-CFer.

as rx'd
12:40

25/m/6'2"/170

10:25. Running was easy, squats were hard.

Male/29yo/160lbs/5'6"

12:27

followed by 30:00 cardio

M/43/190

14:23 as rx'd.
400s on treadmill at 1% incline.

AFT a 'slight' hill?

27/M/180

because of weather, I altered the workout...

500m row
50 squats
100 double unders
50 squats
500m row
50 squats
100 double unders
50 squats

13:03

Laura, thank you for your comment. I never get to see you at the gym anymore. You to come workout in the evenings sometimes.

Ross: 33/M/185
As Rx'd 10:35

Lisa: 34/F/115
Still to sore from front squats, will get into the swing over the weekend.

CFWU with ring dips instead of bar dips. Added in 3x jump rope for 1 minute, 30 seconds, 30 seconds.

Ran on inside track at FT Drum, NY. They keep it way too hot in there to compensate for how cold it is outside. Makes for a hot, dry run...

33/M/189/5'6"

15:50

Great workout

16:27

25/M/6'2"/200

Rainy day in CA so this was a treadmill run

4 rounds of 400m + 50 squats

12:00

30 M 6'0" 181

9:42

as rx'd

11:50

swim

200 yds x5
6x25 under and overs :45 rest

3 x CFWU (120lbs on gravitron)
400m @ 2:27

as rx'd: 16:40

We both subed 500m row for run

57/M/188 16:15

47/F/125 18:13

I got my first muscle up today! It wasn't from a complete hang, but it was pretty true. I'm a day behind so I did the hang squat clean WOD today.

23/m/163

135x3
155x3
165x3
175x3
185x3
195x3 - had to reset grip between each rep

I'm starting to a good rhythm on my double unders too. I did 49 consecutive which is a PR!

27/m/167

As rx'd

15:05

m/33/175

As rx'd on treadmill

12:47

Good times...

as rx'd at a hs track.

13:45m

6' 188# M

Tread mill 13'36" would only go up to 9.3 mph

#48 Mark'go
"Wonder where the Eva and Allison trolls have gone now."

Would you point out to me where in today's WOD demo was there a pointless interview in a hotel room? Take Zach and Speal, stick them in a hot tub with a few beers, have them talk about next to nothing constructive, while a CrossFit cert goes on in the background, and I'd have just as much a problem with it.

The Allison interview wasn't showing off her CrossFit ability or her CrossFit body. It was showing off her breasts in a hotel room that had nothing to do with the cert or the topic of the video.

Speal and Zach working up a sweat doing a WOD is far more relevant, considering that if it was an AllisonNYC video, it would probably be 90% chesticles, 7% laughing/smiling/waving, and 3% CrossFit.

That's just my take on it anyways. I don't care if they do WODs in scant garb -- I tend to disrobe gradually while I do the WODs because of sweat alone. But I'd at least expect the vids to have some kind of relevance, like today's.

Anyways...

Tough WOD today. Runs felt better than they have in a LONG time, although still pretty slow. Done at night, so done indoors on treadmill at (7/8/8/7 mph respectively).

Runs finished in 7:55

Total: 17:03

m/29/5'9"/170

13:54

as rx'd

Although, I did have to stop time for retreat at 1700, some might call that cheating. I'll call it strategy.

M/51/185/5'9"

13:27

on treadmill

RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR

m/26/5'9"/180

5 hours of skiing as a warm-up

as rx'd 13:20

12:56

WOD #27
Ran 5k worth of 400m sprints last night so subbed 500m rows.
So.. 4 rounds of:
500m rows
50 air squats
Time: 16:21

36 m 205lb 6'4
14.40

M/45/225
as rx'd 15:54

33/M/6'1"/185

As rx'd 11:58

M/22/170
as rx'd 9:30 on the dot. Indoor track was def a better idea then the treadmill, no warm up or max speed

M/40/6'2"/195

As Rx'd

15:33

f/21/5'3"/125

13:56

m/23/6'1"/195

13:45

36/M/5' 10"/170

Third day of WOD. Started with the beginner's workout 16 wks ago. Took a month off of running because of killer shin splints.

As rx'd 13:05

May have shorted the run, couldn't find my landmark in the dark and rainy night.

CF day 18.

14:55

this sucked.

10:40 on treadmill

m/27/176#/5'10"

t = 18:57

Beh! I guess I shouldn't have rested between the run and the squats. I thought I was gunna puke on this one.

M/27/175
I went out on a run before checking the WOD and did a 6 mile run with half mile intervals. I forgot to post last night but did my last set of HSC at 225.

39/m/175

13:57 as rx'd on treadmill

400's not too bad; air squats killed me!!

12:41

I knew I could keep it under 13 min. Speal and Zac are animals.

13:05

36/M/205

As Rx'd 13:42

Should be able to get it under 12min since I did this one in the rain. Kept Med ball in garbage bag to keep dry. Must have looked funny since everyone was keeping some distance from me.

Kizer:
5'11/245
Today may mark a 6 week out diet by the "abs diet" a friend of mine showed me. We'll see what that one looks like but I'm looking to drop about 25lbs by April 1st so any takers on a meal plan, hook me up at kizer.is.riddick@gmail.com

Being a big fat guy, these workouts are starting to get t-o-u-g-h haha!
Warm Up: 6 sets of 30 double unders...so yea there went 20 minutes of my life I can't wait to get back.
Then my trainer decided "hey I've attended one CF cert, I think pain = fun or vice versa" so we did 4 rounds of 200m for max time: 36.2, 36.3, 36.9, and 38.
1 minute rest, and then the blow out:

4 rounds for time:
between 9 and 11 minutes. I didn't have a watch but my sprints took about 1:05-1:15 per 400m and my squats took roughly a minute each as well...give or take the *verp*

Kizer~

20/M/170

CFWU x3

As Rx'd 13 min (give or take a few seconds)

I need to get a ball for my squats, they aren't sloppy yet, but some of them are close. Plus, no way to REALLY regulate my depth.

did hang squat clean WOD from yesterday today...worked on form

65
75
95
105
115
125
115

m/30/166/66"

cfwu x3

14:20

had to skip it, sick.

13:40... icy and dark road, but felt good overall.

Back from a flu induced hiatus....

100 leg lift abs over a cardio ball...alternating angles.

100 "bridge" over a cardio ball.

30 pull ups / 30 dips / 30 cable flys

AS Rx...15:34

30 dumbell curls - alternating

10:28 treadmill

m/36/175

Warm up 3x row 500m, 20pushups, 30 sit ups

WOD 17:08

On treadmill, 9.0mph, 1 degree incline

This after AM training ride and all day on bike with many crashes.

Jared: 26/5'7"/135

As Rx'd: 12:12

Underestimated that one.

Candi: 24/5'3"/125

2 rounds:
400m run
35 squats

Time: 14:45

Did this one immediately after MMA class.
14:36

Been lurking for the last couple months and finally took the plunge. First WOD. Awesome...hurts so good! As I'm in the final 400m I hear this grunting sound like that of a wounded animal. Wait, is that sound coming out of me? Nice.

The final straw to bag the Globogym was being booted off the Concept 2 in the middle of a nice 5K row so they could install a new TV. Are you kidding me?

13:53

M 37 5'10" 149#

Oh, damn. This handed my ass to me.

430 m average runs.

Rnd - Run - Squats (notes)
1 - 01:28.80 - 02:10.78
2 - 02:13.91 - 03:02.01 (rest @ beg of rnd: 20s)
3 - 02:17.06 - 03:08.93 (rest @ beg of rnd: 10s)
4 - 02:21.09 - 03:01.72 (rest @ beg of rnd: 20s)

Total: 19:44.30, HR: 174 avg, 217 max
Maybe not so much with redlining the first lap next time.

knees still acting up, stretching and ice
24k kettle bell presses and swings

10:42 as rx'ed. Was going to use the POSE method, then I decided to save $600 and keep it old school.

As rx'd
16.14
wow, I took an early day off so I doubled up front squats and hang squat cleans yesterday. Felt like I was hauling two legs full of sand. Again, wow

as rx'd

12:55

Squats actually stronger on the 3rd and 4th rounds. I actually used this WOD for a warm-up.

After:-

5 rounds
10 x lateral jump with 20lb med ball over bench and slam
60m farmer carry with 2 x 20kg dumbells
10 x decline push up on parallettes

Time : no idea but I was f#@%$ed!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

subbed in 500M row
19:57

Im a slow poke still, even though I busted my a#@, and made enough effort noise for all the globo gym go-ers to wonder to themselves, "what the he## is wrong with that guy"?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/30/76kg

as rxd

14:56

did 50 15inch box jumps at end as well boy legs are toasted

M/24/185

WOD 14:20 as rx'd

17:47
1/4 run
25 squats

*edit*
17:47
1/4 mile run
25 squats

you guys are HOT!

as Rx'd 14:19

Jake swim 400m & 50 squats 4rnds 31:43 right knee is swollen from the DUs

44 yom & ~283#'s

as rx'd but one day late

Runs to the end of the block and back. 13 degrees and no wind made for a nice WOD outside.

19:28

M/35/218

Did the running on a treadmill which slows you down no end.
Waiting for about 15 to 20 seconds to get up to speed.
Have alot of improvement to go with the squats.

Time: Approx 13 minutes. Not happy Jan

41 m 232 6'4"

21.32

m/43/208 6'0

CFWU

about 20 min or so. cool workout

I also had to use the hotel gym treadmill. very frustrating to use the touch screen which basically booted up the basic program and then slowly increased speed. I was using 14 kph bc i was in the meter mode.

Olivia:
as rx'd
approx. 16 minutes
had to restart the tread mill each round

Done on February 22, 2008.

400 meter
50 squats
400 meter
25 squats
400 meter
25 squats
400 meter
25 squats
13:08

CFWU X 3 (subbed pushups for dips) had to break up the monotony a bit:)

Snow, snow, snow subbed 40 du's for 400M. Not sure if that is proper, but I know it got my heart rate up more than the 400 usually does. Then again I'm not that great at double unders.
Anyways,

4 rds, for time:

40 double unders
50 squats

12:44

33/M/192/6'1"

CFWU X 2
12:17 as rx'd

As Rx'd, but no dynamax ball under my butt on the squats. Tried to get down until my hip was lower than my knees. Ran on treadmill with Incline set at 2.0, set speed at 10.0 mph for three rounds, 9.2 mph on fourth. CFWU X 3 rounds, 12 reps each thing.

15:05.

41yo/m/6'1.5"/173

144lbs/31yoa

4 rounds of:
400m (treadmill)
50 squats

Time: 12:53

Squats were the killer for me.

Runs done on a treadmill, but it would not go faster than 5:30 pace...9:13

I think its funny when the bigger guys complain about the speeds they can move at,I am 260 pounds and completed this workout in 12:37. Suck it up lads.

26/6'8"/210

12:13

Did this late last night around my hotel. I think it was close to 400 meters, my first run was 1:30.

44/m/152

11:50

not sure why my post didn't go through yesterday.

13:33
ran outside on a curvy, hilly pathway (400 m was marked out by our vehicle, but may have been longer), squats A2A
did 100 more squats at the end with Rhi and aaucoin.

21:23
Row instead of run...

400M #1 1:30 (10 mph)
50 squats
400M #2 1:30 (10 mph)
50 squats
400M #3 2:19 (6/7 mph)
50 squats
400M #4 2:00 (7/8 mph)
50 squats

Total time: 16:11

Time: 16:11

1st post. Been doing crossfit for a few weeks now.

30/m/155/5'7"

As rx'd, on treadmill. Squatted to medicine ball to make sure I didn't cheat!

14:15

45/m/178
rx'd Treadmill 12:55

12:26 as Rx'd

Im a day behind... took rest day yesterday to let whatever is going on with my neck get better, lots of Ice/heat and stretching...

CFWUx3

WOD as rx'd
12:48

14:16

30' elevation hill in the middle, about a 20% grade (our standard "Diablo CrossFit" 400).

-jj

Pre: 5 min C2, CFWU, BWU, grip/hand stuff.

As Rx'd: 11:55

Legs and lungs taxed pretty hard. Great WOD. First shot at this one. First 200m a struggle and sped up 2nd 200 of last 3 runs...a bit opposite the normal 400 feeling. Hammies screaming from 1st squat set on.

Post: 500m easy row cool down.

27.m.165.5'8
CFWUx 3
as rx'd 13:57
on a treadmill
squats were A to A

CFWUx3
4 rounds:
100 single unders
50 squats

LAC 8:00
JCC 11:55

M/29/190/6'2

19:53

The cold, windy air was KILLING my lungs!

35/f/155

22:13

modded: 35 squats/rnd

m/21/205
as rx'd
14:10

m/26/190

12:20

This was my first time trying Crossfit. All I can say is what a smoker. I can't wait to do today's WOD.

J: 11:43
Row 400m, 50 squats

36/m/230
400m
50squats
14:46

warmed up w/Lynne

as rx'd, 22 degrees... it burns!

17:32

29 yom 222#

mapmyrun.com said I ran 1.62 miles
I stopped 4 times during that run and did my 50 air squats
total time 17 min.

10.30 as rx'd

9:36

ran stairs in stead of the 400m
only 29 degrees outside

19:45

Hey Big Cam is that you?
Still 50% week: even so still kind of tiring
As Rx'd: 14:17

Age 36
BW 185

CFWU 2x15
As Rx'd: 15:06

Anyone else seeing all of their posts going to the spam trap instead of posting?

M/45/5-9"/155lbs

Treadmill 1% incline:

15:05

11:34 as rxed

M/45/5-9"/155

Treadmill 1% incline

15:05

18:01

18:01

Warm up mile
No CFWU due to elbow pain

As RXed

11:50

Anne:
with 20 squats
12:50

Done on an indoor track where 14 laps = 1 mile... so we ran 3.5 laps, cut across and did the squats.

M/28/185/6'4"

12:29 (started a bit fast but negative split the last two - 2:34, 3:24, 3:17, 3:13)

Legs feel like jello today.

done yesterday (2/21/08)

25/f/5'2/132#

breakfast: run 45 minutes = 6.05 miles

cfwu
WOD: 4 rounds for time of
400m run
50 squats
time = 10:30
next time will hit this one up on the track and get sub 10

post:
GI Jane (100 burpee pull-ups for time)
time = 15:34 (o so tired)

Cara 26/5'6/135#
warm-up run, practice squats, then WOD
time = 14:20

post: deadlift practice; worked up with 5s, 3s, then a few singles @ 115, 135. all reps came up smooth and quick. she's stronger than she thought!

13:15
Using a treadmill

24/M/6'3" 230lbs
13:15
On a treadmill

CFWU x 2 added 10 double-unders/round.

4 rounds As Rx'd for time: 14:36.16
New PR since I've never done that WOD b4 :P

This one definately needs a name...it was brutal! Really makes you appreciatre what an animal Speal is.

Stretches and cooldown.
20 Singles and 10 more doubles
5 HSPUs
Not bad since cold is still stubbornly sticking around.

47/m/205

13:32

20:04 (5rds)

Had nothing in the tank

7 Jun 05 had a 11:07

15 mins
sub'd row.
Nasty.

as rx'd on treadmill (0% incline)

13:59

26/M/160

CFWU x 2

4 Rounds:

400m Row
50 squats

12.36

46 - 6' - 215#

Did a day late; light stretch prior.

12:54

A lot harder than Zac and Speal made it look! I for sure need a pair of those go fast socks.

Going to do Lynne tonight!

As Rx'd
4 rounds of 1/4 mile & 50 squats
Total Time = 17:13
1/4 mile speed @ 8mph

2 sets of pull-ups/dips (9)
2 sets of 20 back extensions
2 sets of 20 situps

M50/170

14:48

subbed 50 double unders for the run.

17:12

M/180lbs/5'9/29
12:04

Four rounds for time of:
Run 400 meters (subbed 500 m row, 5 setting)
50 Squats

Time: 19:36

Need to speeed up squats. I pretty much broke squats into sets of 10 because I was breathing so hard. Next time, I'll try going slower on the rows so I can do fewer breaks on the squats.

Charity-runs outside, squats to ball
10:36

Jeff-20# vest, runs outside, squats to ball
13:33

Where does one find those balls they used for squatting?
I'm using a medicine ball and it's too small.
Thanks!
-f

40m/155
25:36

On a Treadmill.....11:50

did Lynne immediately after.

16 min

Mike K: 15:37

Jessica K: 15:17

Anand S: 14:13

35/M/149#

As rx'd:

14:15

Gave workout to 2 classes prior to doing this one myself.

Paul, Nooner client and Nike Free Vancouver Running Manager set our best time at 10:18.

Tbear 34/M/174lbs/5-8'
unbroken squats. Ran a good fast pace the first 2 rounds.
4th run was slower. Squating didn't hurt me as much as others I trained.
time: 11:10.

M/22/153 cfwux2

19:01
on treadmill. Still getting used to five-fingers.

4 rounds of 400m run and 50 airsqauts.
Highschool tracks loaded for practice so had to mark off my own track. Think I marked it too short as my time seems fast. I run well but not that fast.

8:05

Did Jackie with coaching by Jeff M. at Brand X.

PR'd by 36 seconds. Goal to get this one under 08:00

Jackie
Row 1000M
50 Thrusters (35#)
30 Pull ups

9:10

18:55

400's were around 2 minutes. I have no idea why the squats were so hard.

19 / F/ 142 / 5'7"

As Rx'd

15:27

Calf is acting up so:
4 rounds of
400 meter run (subbed with 200 meter 100# farmers walk)
50 squats

total time 25:15
Legs felt like they were going to explode!

32/m/189lbs

Subbed 500m row (which is much more difficult, IMO than 400m run - but no track and lots of snow on the ground still) + 50 squats

Time: 15:46 (after finishing Lynne)

One of our younger Varsity basketball players 15:57. Old man still has it.

Scaled. 4 rounds of 35 squats & 400m run. 16min. Squats were the killer.

15:00

I did the 400's on a TM - I'm thinking I should have left it running while hopping off to do the squats... I wasted a ton of time waiting for the TM to kick back up! Next time!

13:53 at 8.1,8,8.1 mph. squats 32/18 reps. hr avg 127, hr max 172. 10 min ellip wu 19/19. vs

14:56 on treadmill 6.5 to 8 mph. squats 30/20, 25/25, etc. hr avg 129, hr max 167. 5/27/06

31/f/138#

As Rxd: 12:02

----------

CleverHandz - You smoked that workout! Great work. Then you did 100 Burpee Pull Ups. On top of that all you ran this morning. I am tired just reading that. ;)

I did the Total yesterday (Thursday) and got -
Back Squat - 160 PR
Press - 85
DeadLift - 170 PR

I am on my way of becoming stronger.

Crossfit Vancouver

28/M/185/5'10"

as rx'd

11:09

slade 17yom
193 6'1

as rx'd: 13:11

As rx'd 15:26

10:43

As rx'd. 15:33
NOTE: Running on treadmill.

30/M/5'5"/168

13:12

Done 080222 AM
As Rx'd
12:13

15/M/5'9/135

as rx'd 14:09 with sore legs from tabata squats the day before =]

M/44/154#

A totally uninspired 13:10 :(

12:19, stuck on the dreadmill

Wore a 50# vest; otherwise, WOD as rx'd

5:13

12:30

5am Swam a ~600m with just kickboard. Probably not a smart idea. Really hurt my time for CF workout.

3x CFWU

16:45...legs felt like they were going to explode.

M/35/5'10"/205

late posting did it on day of wod.

Me 12:45

Jules 21:02

-400m runs on treadmill (0.25 miles; speed=9.5; 6:18/mile)
14:56
CFWUx3

m/37/6'2"/195
Colorado Springs

Total: 11:45
400m Row + 50 Squats (x4)

on treadmill, as rxd, 12:04

oh, 30m on arc trainer as wu

9:58 @ 1% incline on treadmill

m/37/185

As Rx'd
12:53

35/m/180
CFWU
Hang squat clean
3 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 145lbs
3 x 155lbs
3 x 165lbs
3 x 170lbs
Lynne as Rx'd
Rd1 5 & 10
Rd2 5 & 10
Rd3 5 & 9
Rd4 4 & 9
Rd5 3 & 7
Total 67

4 Rds Run 400m 50 Squats
11:58min

Another day done.

12:42

10:03 as rx'd

17:45 on a 442m track. My first running CF WOD and boy did it hurt.

Bwt:151.5
:21::34

47 5'10 195

cfwu

as rx 13:35

Treadmill

15:28

32/male/165

as rx's 13:45

Treadmill
10:17

34/M/165

12:45

12:45

M/35/140/5'-5"/9.8%BF

@ work 10:52 runs on treadmill, 1st 3 runs @ 8.4 last run @ 8.6

As rx'd 12:21

M/25/150

12:10

This was super hard.

34/F/115

As Rx'd 24:58

26m 58s

28/m/190.

Did this today, as rx'd. Run on a treadmill.

Time 10:15.

- OlliS

33/m/205

18:47 treadmill run

500m row + 50 squats, 4 rounds: just a tad under 20 min.

20080222 1700
080221: 4rds for t of Run 400m, 50 SQ; sub 500m rows, 50 SQ:
t = 21:16.8
rows at 1:55.9, 2:07.5, 2:13.0 and 2:20.3
first WOD since a cold kept me from training for 2 weeks

13:55

that hurt..

15:50

14:11
Measured it out...Neighborhood loop was 430M...ran the 400 then used the other 30M for walking/resting/squat

28/m/170

as rx/ed indoors on treadmill.
speeds: 11, 9, 9, 9 but did the first part of sets 2,3,4 at lower speed to loosen legs up or I would've fallen on my face.

12:31

can't wait to do this on a track-come on spring!

Wow my legs are still hurting. I did this on leave and then had to get on a plane.

13:21

Crossfit rules!

46/M/185
WOD done 2/22/08
As Rx'd
18:36

12:31

-D.

13:47

stretching, lunges, running drills to warm up

WOD - 10:09

The limiting factor was my tendency to lean forward into an immature squat as I got tired, which slowed me down.

3 rounds for practice
5 squat snatches and 5 ohs at 85 lbs.
18 pullups
10 gh situps 5 lbs.
7 hspu
10 gh be 5 lbs.
10 32 inch box jumps

swimming
underwater swimming to warm up
8 X 50 free pull only on 55
rest
3 X 25 free kick + 25 breast kick on 1:15 for the first and then 1:20
rest
4 X 50 breast on 55
rest
4X 50 free on 50

I am still congested after almost two weeks, but I am functioning a lot better.

14:45

26/m/5'9"/165lbs
CFWU 3x10
17:38

Ugh. Brutal. I accidentally ran too much (miscalculated how many laps it was around the gym to do 400 meters), so I ended up scaling the workout back... so:

3 rounds of:
570 meter run
50 squats

in 16:45

11:41

M/51/165

02/24

I had a bout of food poisoning, and have been sick for almost a week, so I am way behind. I did two WODs (from 2/20 and 2/21) today.

HSC: 85, 95, 95, 115, 115, 115, 115

4 rd. for time 400 mt. run + 50 squats: 21:00 (sub'd 1/4 mi. on treadmill for 400 mt.)

I took both WODs a bit easy, doing them back to back and after being sick.

M/45/170

Running a little behind in Japan, but should be on track now.

13:01 for first full WOD, really enjoyed the workout and the rubber legs were interesting to say the least!

17:05

Warm-up: ran to the park from gf's place.

WOD
4x
Run 362 M (they were doing construction on part of my loop)
50 squats

17:06

1840

m/35/238
Did this one and Lynne 2 days ago. Finished in 15:17.

11:38 on a soggy muddy track also.

Self edit: #621 should read time of 12:55. Typo'd 11:55. Hate to improve by a minute next time and think I hadn't improved!

10:51
Went to the high school track so no CFWU, just some stretching.

Matt
12:16

14:01

previous = 15:31

M50/195#

13:37 as rx'd

Notes: Performed 080225. Run and squat splits all around 1:45 +/- 2 secs. Ran 3 laps around Boeing Indoor track = 420M.

mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

As Rx'd

14:45

Treadmill runs
all squats broken

mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

27/m/191

Warm up consisted of some stretching and some sit-ups and back extensions.

WOD as rx'd: 12:10

Quads are smoked!

as rx'd...harder than i thought it would be

TIME - 12:14

11:32, as RXed.

The runs were slightly split up, due to my strange track size. First 2 were .3 miles, last 2 were .2 miles. Happy with the results, but my squats were definitely the weak link here, which I wasn't expecting at all.

did this one after the bp/pu workout.
4x 400m run on track
35 squats
timer frickin' stopped. somewhere around 12-13min.

street below house - dist 400m+
18.48

This was the only workout I did all week, so I added muscle ups and dropped 1 round.
Ended up with:
3x for time:
Run 400m
50 Squats
5 Muscle ups

finished in a very slow 12:55

43/m/165

13:45

Done at sloppy track (running around huge puddles, through wet sand)

12:55 as rx'd, PR by only 6 sec...I can really tell when I don't warm up and am tired, as I should have gotten way faster on this one. Squats felt molasses slow, although I do know I got more depth out of them.

Crossfit Snohomish Trainer / Jeff Vale

As Rxd 26:20

2/25/08 - 12:58

45/f/143 15:27

13:44

As rx'd 9:42. Followed by 30 min on the bike trainer. Felt good.

18 min, outside, wind was brutal

DVT & vacation, off...

as rx'd 16 minutes

23/M/150

12.34

38/M/185--Syracuse NY

As Rx'd, in esqually pasty-white glory: 9:33

m/42/6'/185

Modified with 40 Squats bcz I'm getting over a cold.

16:45

21yo/m/185#

18:51 Ran at 7mph.
Did this wod 2-26-08

As Rx'd with run on a treadmill

Time: 13.23mins

M/26/5'11"/160#s

~ 18 Min
Ran at 10mph on treadmill

This WOD was difficult after a day of skiing!

11:30

51/M/150
19:03

21:14
All laps under 1:45

14:45
It's not easy running in this Indiana, February weather.

m/34/5'9/177

CFWU - 3. No upper body.
Burgener WU - 1.

As rx'd 11:25. Try for more consistency on squats (no breaks.) Had to run on track at gym. Took a lap to recover from each round of squats

m 35 bw 158

done at crossfit outside around block

as rx: 11:23. pretty damn cold.

m 35 bw 158

done at crossfit outside around block

as rx: 11:23. pretty damn cold.

m 35 bw 158

done at crossfit outside around block

as rx: 11:23. pretty damn cold.

m 35 bw 158

done at crossfit outside.
as rx 11:23

as rxed on dirt track

12:47

19:50

Anything with running just kills me.

Took 15 minutes to do 2 rounds. Almost died.

14:15 outside

very, very cold

40m/72/223

as RX'd- treadmill/airsquats
12:33

23m/200#
13:00

CFWU x 2 + 100 single-unders
as Rx'd 15:31
M/47/195#/72"

19:28

M/44/202

As rx'd: 13:22

cfwu x 3
gym was closed so had to run outside after snowstorm...very icy and not sure of distance...it turns out I ran about 1/3 mile instead of a 1/4 so...
wod w 1/3 mile runs and 50 air squats with full extension:
15:57

M/35/190

As Rx'd: 17:10

Hilly 1/4 mile around the block.

Four rounds for time of:
Run 400 meters
50 Squats
16:57

Rx'd: 10:40.

20:33

Jennie: 26 F 160 5'9"
Four rounds for time:
400 meters
50 squats
(on track)
Time= 12:58

EJEJEJJJEJEJEEEEJJEJEJEJJEJEJEJEJJEJEJE
M/34/170
12:00 FELT VERY SLOW, BUT FROM LOOKING AT THE BOARD I DIDNT DO TOO BAD, THIS WAS JUST A TOUGH WORKOUT

as rx'd: 12.07

Ran 8 down and backs in the gym to sub for 400 meter
due to 10 inches of snow
Meyer 16:34
Godfrey 20:16

About 17 minutes

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
14:00
Not sure why it was so slow. On treadmill,6:00 mile, except for last mile at 5:27
Made sure squats were good form.

45/m/213
as rx'd
18:05 this was another killer

13:26

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17:09

2 weeks into crossfit. I love it!

51/M/145

as Rx'd 12:53

400's in the street. do it on a track if you can.

nicely done video.
as a former track guy, i have a considerably hard time with the timed track stuff in crossfit. to us, 400 workout repeat are for quality. depending on the time in the season, we're either looking for a base or building lactate threshold. that translates to fast times for repeats (50-55 seconds) or slower times (58-63 seconds). for comparison, these in the video are 75-83 seconds.

in track, the goal for a repeat is usually quality. i still can't gauge the adjustement. should i be running mine at a slower pace? it just seems strange to me and im not sure of quite how much slower is still effective.

i guess i would want to know what percentage of a full-out sprint intensity these guys consider themselves going at: 55%? 75%?

Thanks.

i reversed the lactate/base against the times references above. just flip them yourself in your own mind.

26/m/175/5"9

13min 37sec...... could of done better, first workout after a 2 week vacation.... was brutal

new to crossfit....16:20....love it!!

10:44

M/32/200/6'3"
10:44

M/25/185/6'1"
As Perscribed: 11:26. Third set of squats was BRUTAL!

22 minutes, but reason it took so long is I misjudged the distance. I actually did 800's instead of 400's

22/m/6'/192

11:22 as Rx'd

I don't understand why people post a workout other than the WOD, especially because when it says "Compare to ######", they won't be able to look back (unless you're keeping a private log, in which case posting it here still doesn't make sense).

Do you guys use the comments as a data base for whatever you do? I feel like it disrupts the comments.

M/42/145.....94 drgs

9:25

I'm trying to get caught up here. Just performed this on a hot muggy Cincinnati afternoon on Mariemont's track.

as rx'd 16:19.

I didn't feel like I did the squats fast enough and my last round of the run was abysmal.

33/M/175

12:30 as Rx'd

1:11 off PR

FULL RANGE OF MOTION!

THEIR KNEES DONT LOCK OUT. HIPS NOT FULL EXTENSION!
CHEAT REPS.....