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