I am going to make this one hurt! Bring it on!

After fight gone bad anything is possible!

Is it ok if we break each 400 meter run into a series of 40 sprints, 10 meters long? Or should we do the 400 meters straight through? Also, do we do the 2 minute rest all at once, or can we break them down into smaller segments for a total of 2 minutes? :-)

Has anyone else noticed the large number of certs that are available? Has anyone else noticed there are multiple cert in the same weekend? I wonder how that is going to work...

Gonna train for "Storm the Wall" instead...
It's a relay competition for students at the University of British Columbia, but since I want to do the Super Ironman category, its all me:

225m swim
400m sprint
2.8km cycle
1km run
The Wall!

In the Super Ironman category (usually only have 5 or so competetors...wouldn't be surprised if they're all crossfitters :P) you have to haul your own butt over the wall.

Did I mention it's a 12 foot wall with no holds?
...its quite the jump to make after the rest of the race...

Did not post my FGB score yesterday but should have so I will now....
PR'd with a 438

I like this one.

i love this wod!

i did it on a treadmill last time, i'm excited for a track run tomorrow.

everyone cross your fingers for blue skies in seattle!

stay classy

Thats the first time ive seen you post Brendan. Nice work that is a massive score. I think you beat Amundsons old PR but im not sure

Going to train for Storm the Wall instead,
It's a relay competetion at the University of British Columbia:

225m swim, 400m sprint, 2.8km cycle, 1km run, the Wall

The Wall is a 12 foot wooden vertical wall you have to jump/climb up and over, in the relay you get to hoist your teammates up. In the Super Ironman category (or the crossfit category lol) you have to get over on your own, few make it (one person every couple of years aparently).

It is nice to hear from Brendan. We haven't seen him in a video in a long time! What gives?

I can do this WOD! No shoulder or upper body involvement whatsoever.

K-2

it seems to me that if you were truly trying to improve your sprinting there would be a benefit to adjusting the rx in that fashion. it seems to me that you would need to make sure that your rest is EXACTLY three seconds between 10 meter sprints. it'd be interesting to see the O2 benefits/needs of doing it that way.

Argh! Running is the bane of my existence. BRING IT ON!

Middle of a rest week for me. Does anyone else have trouble laying off for a cycle? I find myself really wanting to do the WODs even though I know I need to rest.

I'm going to start a half-intensity cycle tomorrow, perfect timing!!!

Monster time Brendan! I'm enjoying the NSC t-shirt from you guys, best CrossFit design available.

Nice work Brendan... I need to drink some milk :)

why so much running lately? we trying to slim down for spring? not that I'm complaining, btw....

Leaving on a camping trip for spring break tomorrow afternoon, so I'll be upping the intensity on this. Replacing with modified Nancy, 5 rounds, 15 65# OHS and 400m run.

I just got my Speal socks in the mail! I'm gonna kill this tomorrow!

FFChad

I always miss a cycle when I go on mids, and it is torture. I tried working out during mids, when I really wasn't sleeping, and I actually got some pr's over the three days, but then I would get really sick, and miss the next cycle or more. Eventually I decided to suck it up and rest. I stretch and gtg a bit, but that's it.

Home sweet home...

Nice work Brendan....damn.

Is there a chance that there will by an oly cert in Colorado any time soon?

Does anyone know if you can get training at the Olympic Training Center...I live here, I suppose I should give them a call, but hopeful someone may have trained there as an athlete already.

Congrats on the reps Brenden. Would you mind posting your splits for the rounds? I know I have a lot of room to pick up reps, but curious to see what I need on each exercise in the rounds to even approach somethink in the 400s.

we did "kelly" today at crossfit santa cruz (westside represent!) and it really wiped me out. *shaking my fist in the general direction of kelly moore* =) pat, i do recall that your FGB score wasn't too shabby either. you are a beast, my friend. i love these oly workout videos with you and coach B. and way to show FGB who's boss, brendan! wow.

I just wanted to say that I just completed my first angie. It was awsome.

I couldn't have asked for a better WOD. The Rec center on campus has the weight room closed all day tomorrow for installing new equipment, so... Track here I come!

Ahh man, running is the enemy! I gotta do this on a treadmill since I'm in Korea and it's cold as ballz here! Well have a good WOD everyone!

questions:

how long before working out do you guys eat?
what would be a good pre-workout feed?

I am not fond of Pukie so I eat early but I tanked yesterday mid workout,

so any advice would be great.

34/M/170

Teadmill 1%
"Flying Starts"
11:52

1:17 / 1:17 / 1:17 / 1:15 = 5:06
-:22 from 1/23/08

1:48
1:38
1:31
1:37

m/26/215

1:26
1:20
1:22
1:20

treadmill unfortunatley

33/M/191

AS RX'D
11:42

1:20/1:22/1:24/1:25

:22 better than last time overall

53yom/6feet/185

8:15 total, 1:30/1:20/1:25

49m/5'10"/225
x x 400m (2min. rest)
1:35
1:35
1:35
1:32
total 6:17

M:31:6'3":262lbs

400m
2 min rest
1.5% incline on treadmill

As Rx'd

13'55

Still hate running

I started off with some foot drills and active stretching.

1 mile warm up
400m 1:45
2 min jog
400m 1:37
2 min jog
400m 1:43
2 min jog
400m 1:38
2 min jog
1 mile cool down

I finished with stretching.

glyn #27,

good question, I would also appreciate any answers.
I usually eat about 1,5-2 hours before training, something not too difficult to digest, for example a piece of fruit, 3-4 eggs and a little nuts.
I am far away from thinking that this is the best one could, so will be happy to hear your opinion guys!

I posted this late yesterday, and I think that hardly anybody saw it, so I'm trying again today.

On the FGB video, it says Exercise 1 is Rowing, but on the written instructions, it listed Rowing last with Wall Balls first, which seems to be how everybody did it. Just wondering if someone knows the rationale for the change and could post it. Thanks!

12:32

dreadmill

M/40/5'11"/185

1:31
1:31 (est b/c watch didn't start)
1:31
1:33
total: 12:06

F/37/5'6"/140

1:43
1:42
1:42
1:44
total: 12:51

hey can somebody get some collars for patrick?!shooting for the sub 60 sec. 400m. today. ran a 1:04 on christmas day and a 1:05 the last time we did this wod.

brendan

wow! amazing fgb total.

rookie

great effort first time or not.

M/23/162
Crossfit ATM
1:07
1:13
1:17
1:17
A little scary running in the morning dark.

43/M/75"/200

10K = 49:13 (PR)

About 20 MPH wind kicking up throughout the run and the last mile was all uphill. Thought the time was going to suck, then compared it to the last time (Jan 23). PR by 1:43! Huge in light of the conditions today. Heart rate average throughout the run same as last time, about 155 bpm. The wind just really made the whole run suck, but I can tell that my leg strength from squats really makes a difference.

For all of you that "hate" running, you need to turn it into a competition just like the other workouts. Keep a good log of your times and when you start seeing results you won't mind it as much. You may never like it, but you won't hate it as bad. I hate pull ups, but I'm getting better and burpees always suck. Embrace the suck!

1:35
1:36
1:45
1:40
Legs still a little rubbery after FGB.

#44 - Bob - "EMBRACE THE SUCK!" - LOL - the new Crossfit T shirt motto!!

Hey, would you mind posting on here, or sending me instructions, for your $12 homemade muscleup rings?

Thx, J

1:24/1:26/1:26/1:22 (in windy conditions)

The last one is the best one when you are motivated to finish. My motto is the faster you get done, the more time you have to sit!

At 5600' in Kabul, AF
1:10
1:20
1:34
1:26
Total: 6:29 or 11:29 w/rests

1:23.25
1:38.38
1:41.69
1:25.15

total: 12:10

#44 Bob-

No surprise about your career when I hit your webpage. I had only ever heard "Embrace the Suck" before from an old PSG. Good application in the CrossFit world...the suck can last a few minutes or a few months...

41/M/6'1.5"/172

CFWU X 1, Amundson joint work, Kung Fu hand work in horse stance for 2.5 minutes, 125 rope jumps, few double unders, 0.46 mile run at slow pace.

WOD as Rx'd on treadmill with Incline = 2.0

1.42
1.26
1.22
1.22

Turns out 1.22 is the best time possible on the "Life Fitness HR9500" because you cannot set the speed any higher than 12.0 mph! Kind of aggravating.

Anyone ever try the running wod's on an elliptical trainer?

www.angrydalty.com/crossfit.htm

Started off with a W/U at the gym and moved to the road.

1:25
1:25
1:33
1:32

Little windy today!!!

#27 glyn,

I always eat just before I start warming up. Typically a Think Thin bar. The peanut butter kind is quite good. I have no choice in the matter, as I have Type I diabetes. I've only puked once and don't usually feel bloated during the workout. Hope this helps.

Newbie here - this is my 3rd day doing WODs (started Monday). I'm an out-of-shape college kid. Good for my potential, bad for my current performance.

Believe it or not I found CrossFit because of that NYT blog post. I guess the way she described it didn't manage to turn me off.

The first two workouts doing all this were too embarrassing to post. Time to suck it up and post it even if bad.

As Rx'd on track: 13:47

I tried to kill myself on the last one, so even with that time I wasn't in great shape. I guess that's the goal, no matter the time.

Pat, you lucky guy. They're making a monster out of you.

19 / F

Thursday is my oly lift day...

Snatches, doubles
worked up to 3 sets at 32 kilos
Clean and Jerks, doubles
worked up to 2 sets at 40 kilos and 1 at 42 kilos

10 jumping bar muscle-ups-- 1st time trying and since there aren't rings in that gym...
20 push-ups
10 band-assisted pull-ups

Today - 1:17, 1:19, 1:21, 1:21 = 11:18 with rests
Last Time - 1:32, 1:33, 1:34, 1:33 = 12:14 with rests

Trying to use pose technique again - went much better this time than last.

27m/190lbs/5'9"
15:05 minutes.

#39

The impression I get from the video is that the order of the exercises in FGB doesn't seem to matter. 5 people start out at the same time at different stations and then rotate through. Granted, you may get a better score starting off with one exercise vs. another. Luck of the draw, I guess. I'm not at a level where I'm too worried about that yet. :-)

M/38/77"/215

1:21, 1:22, 1:23, 1:23

Tough making all the turns on a 1/10th mile track.

F/38/138/5'7"

CFWU x 2
13:48
on TM at 1.5 incline & 8 mph

Failure of discipline, ran after a one min rest for 2nd interval. Silly mistake ... but still a great way to start the day.

1.24, 1.44, 1.38, 1.28 = 12.14

37/m/150

1:30
1:30
1:30
1:30

Treadmill with 2 degree incline

1:11
4:24 (1:13)
Watch rebooted itself at 5:35 so I started it again, probably close to 2:00 rest
1:17
4:33 (1:16)
Total = 10:57 with an *
pr by 6 sec

Had to take the car to the shop so ran home instead of 4X400

1.5 miles in 8:54 or 1:29 ave split

omg...i went running yesterday and my legs are shot after practicing POSE. oh man...this is gonna hurt but it's ok because i like the pain. muahaha.

Nice Brendan!
Pat,
Don't be afraid to post your results every once in a while. You are famous now.

dutch, your pretty famous too. I'd like to see your results so I can think wow I need to train harder.

What's the premise behind the pose technique? I would like to look into that. Tnx.

Warm Up 5 min of rowing, light jogs, sprint mechanics.

1:19
1:24
1:30
1:33

Warm Down, 95lbs barbell over head walk,

4x100 or so meters.

That is a hard 400m's. My sprint sucks after 100.

m/34/210/5'11
13'21 Didn't realize I could do better than that until 1/2 way thru.

I got 411 on fight gone bad. I think i could game it better and get a better score but hey ill take that PR. That post was for you dutch.

Oh and ill use the dutch excuses which actually holds true for me too, my arms are still jacked from nicole.

#43 Marshall
Hey, I've been doing crossfit at the Rec center on Campus at aTm, but have been considering starting over at y'alls place with Dutch. How many CFers usually show up for the WODs?

oh man i was thinking after FGB and 2 hours of basketball yesterday, please no running today my legs are shot! but gonna have tp suck it up!

man this is gonna hurt

m/33/172

11:42

1:25
1:25
1:27
1:25

My most consistent effort to date on this, but 3 sec slower than last time when I churned out a 1:09 for the first and died by the end. Go figure.

24/f/5'6"/144

1:33/1:44/1:47/2:05

bw 170

all rounds on treadmill @ 12 mph

Im looking for some help.
Now that its warming up outside im doing more workouts without gloves. The past few days my hands have gotten pretty torn up. Also, most of last year my hands were awful with torn calluses and blisters that never seemed to stop. Can anyone point me towards some information on hand care for crossfitters?

27/m/185

Paced off 400m...think my pace count was a little off

1:01
2:00 rest
1:01
2:00 rest
1:04
2:00 rest
1:06

total: 10:12

At high school track

#1 1:31
#2 1:26
#3 1:27
#4 1:25

Post: 4min beating a tire with a 12# sledge

#27 Glyn:

I eat a 5-block Zone breakfast at 6:00-6:30 AM (cup of oatmeal made with a cup of milk that has protein powder in it, about 4" of turkey kielbasa, and maybe 10 almonds). Then I go to the gym directly and start warming up around 7:00. I haven't had stomach issues yet and don't "tank" or bonk. The Zone has really helped me not run out of gas during the workouts. Hope that helps.

My big issue is sleep. I rarely get 8 hours a night and it hurts. But it hurts differently than not having enough food. Different kind of fatigue.

Steve

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:34
1:44
1:39
1:37
-------------------------------------------
Compare to 080123

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

#60, Try a 1/14 of a mile track! That is why I run this on a treadmill. Plus, the 'mill pushes me when I really do not want to go that fast anymore.

#46 Jonathan

I shot you an email with the info you requested. I'm going to post some better pictures on my page after work today of the "rings" and how they look hung up with my weight on them. Nothing sexy about them except the low dollar investment.

#78 Chalk, chalk and more chalk to keep the skin dry when you have lots of bar friction. Also, check your grip to make sure you're not binding/pinching your skin up against the bar. How you place your grip can change everything. I haven't blistered yet but have scuffed up the calluses pretty good. When they get too thick, I smooth the edges down so nothing can snag and pull off.

Bob

34/m/71/180

40 minute interval sprint spin warm-up. I have a sprint Tri in a week.

1:31
1:27
1:33
1:26

Shoot for sub-six pace.

I am interested to see the effects of this program on the tri time.

m/27/165/5'9"

4x400
1:09
1:13
1:29
1:18

Total: 5:09 / 11:09 with rests

Ran first thing when I got up in the slightly sub-freezing weather (26F/-3C). I hit the wall on the 3rd round like nobody's business. At least I feel good I pulled out the 4th one for a decent time.

1st - 1:17
2nd - 1:11
3rd - 1:09
4th - 1:07
Total w/o rest - 4:44

I warmed up by playing some basketball ~15 min then ran a lap and stretched...curious to why I progressively ran faster?

32/F/5'10"/155#

outside on a stretch of road with 2 turnarounds per 400m
1:27
1:32
1:32
1:36

this one was tough for me. Smoked the first one then the monkey jumped on my back!

29/m/165

cfwu x 3

1-1:10
2-1:21
3-1:31
4-1:26

total: 5:28 not including rest of course.

32/m/170

CFWU
1:38
1:35
1:39
1:47

Wishing I was back in Kabul, AF

Brendan, you're an animal. Nice work.

28/m/214

1:10
1:23
1:19
1:30

First workout I could do as Rx'd. Only my second week. Feels good not to be scaling it down. Any CFers in the Worcester, MA area???

126
132
137
135

+ 6 min rest

=12:10 (pr by 6 sec)

Same results as some of the rest...

4x1:20 Treadmill (12.0mph/1.0 Incline)

Next time the incline goes up, I don't think the belts can handle me jumping on at full speed!!

KBR workers setting up more machines to eat more floor space here...

41yo/f/155#
lisaq wu x 1
run 4x400(.25mile) on treadmill 1 degree incline, 2 min rest between rounds
1st 8.0mph=7:30min/mile 1:52
2nd 8.2mph=7:19min/mile 1:49
3rd 8.4mph=7:08min/mile 1:47
4th 8.6mph=6:58min/mile 1:44
10#db snatch each arm <1min
OHS 45#-10x, 55#-10x, 65#-10x

2.17
2.13
2.00
1.57

CFWU- minus pu's
As rx'd
1:55
1:50
1:55
2:01
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

10:57

on the track

splits were: 1:07, 1:11, 1:19, and 1:18

22 seconds faster than 080123 and a PR by 15s

34/M/77kg

As Rx'd:

1. 1:05
2. 1:12
3. 1:12
4. 1:21

Four rounds for time:
Run 400 meters
Rest 2 minutes

2:49
2:43
2:46
2:35

M/19/188/5'6"
As Rx'd: 1:42, 1:44, 1:49, 1:44.

I suck at running. Big time.

160/M/5'10"

Treadmill
12 MPH
1% Grade

1:15
1:15
1:15
1:15

12:40. on a tread mill, I wouldn't suggest it with the stopping/starting. Next time definitly going outside for this one.

Male 46years/ 6'4"/ 238lbs (ran in gym)

1:40
1:45
1:50
1:30

31/m/5'8"/179

1:45,1:38,1:30,1:38
50 knees2elbows after

23/m/6'2/218

1:29
1:31
1:37
1:39

First time running outdoors in a while. Hopefully, I'll be able to improve next time.

HUGE QUESTION:

is there some sort of certification you can get in Crossfit? Any explanation on if there is and what is involved will be awesome because im joining a Gracie gym in VA this summer...

26/m/208#

i was feeling froggy so...

grace #1 5:36

grace #2 7:32

ill do the 400's later tonight

2 weeks left in iraq....

why isn't there an Angie video in the workout video section?

24/m/194
1:18
1:20
1:24
1:29
11:32 total

Figures. Last time we did it I had to use the treadmill and was hoping to do it outside next time it came up. Of course it's snowing today.

Last week really would have been better for me. ;)

m/35/170

After yesterdays fgb, which was my first cf wo ever, and then about an hour of intense indoor soccer, resulting in a sprained ankle and a sore big toe (i know I'm a weiner...) I was thinking my way out of todays wod, in a million ways... Just wanted to say that I'm so pleased I did it anyway! I just love this shit.

1.10, 1.17, 1.22, 1.23 = 11.12 (indoor track)

I hate running. I Loathe running. I DETEST running.

PLUS! the TAMU weight room was closed, so did on track outside. I was really tempted to sub rowing.

1:36
1:49
1:48
2:00

1:10
1:14
1:20
1:24

Total: 5:08

Last time: 5:02

1:12
1:23
1:25
1:25

total: 5:25 -- fastest I have ever ran in my life.
I'm McLovin' it

M/25/210/6'4"

1:11
1:14
1:20
1:20
----
5:05
Total: 11:05 (PR)

M/45/6'/170/5100'

1:25
1:20
1:24
1:26

outside slight uphill grade, 2.5 mile warm up .5 cooldown. using GPS for distance

40/f/5'7/140
On the treadmill
total-10:36.

I really do hate running but the LOVE the 400's compared to the 5K.
Gotta count your blessings and push harder next time.

#39
Check this out from the FGB FAQ. Note #3 and #4.

Some performance insights and a scoring example from Mark Twight:

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
3. Rowing first reduces reps on all other exercises
4. Rowing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Similar to last time:
1:30
1:33
1:35
1:32

hi everyone! i just want you all to know that today is my CF 1-year anniversary. i was going to post my whole, long, rambling story on here, expressing my gratitude to coach and this community, but i decided to put in on the message board instead. please feel free to go there and read it. but, here's the part i wanted you guys to know...

"the crossfit community has been amazing and has kept me honest, humble and dedicated. a special thanks to all of you in this community. you make this incredible concept real – palpable excellence and benevolent generosity. I am constantly amazed by you."

i know i don't write on here much anymore. i have been following Livelong's WODs mostly, posting my times here when i can. i have a whole little crew here now that is doing CF, which has been very fun.

today, i did Helen, my favorite WOD for my workout.

CFWUx2 (-pullup, -dips)
Helen
as rx'd
18:04

first time i have ever done Helen as rx'd. first time ever doing real pullups in a workout. happy anniversary to me! thank you, coach!

ck

hmmmm... 438 FGB Did that go something like this:

WB: 30's
SMDLHP: 23's
Box: 50's
PP: 28's
Row: 15's

Heard this the other day B, "The more I get hated on, the more I realize how player I am"...

You're a Monster Dude... And it works!!!

whats up with logsitall...I cant check standings

27/m/5'10"/185

as rx'd
1:55
1:45
1:46
1:43

Total time: 15:09

#105 HUGE ANSWER

Click on the link in the main navigation menu and the left hand side of the site that says: "CERTIFICATIONS & SEMINARS".

A few seconds of research before popping a question in the WOD log would be appreciated.

WU
.5 walk on treadmill
WOD
11:33

Did something very close to this yesterday while I was on the road.

25 min.

Felt really good. Today I will do my FGB since I couldn't yesterday.

JFG

M/52/182
Subbed 400 meter row for run = 5:25
Off to New Zealand tomorrow taking 39 high school boys on a rugby tour. Does anyone know of gyms on the North Island that follow Crossfit?

Never posted my Fight Gone Bad yesterday:

M/6'4"/213

296

Thanks for the tour Diablo Crossfit

27/m/5'10"/152

11:27 (PR by 41 s)

1:18
(2:02) accidentally stopped watch
1:20
(2:01) accidentally stopped watch again
1:24
(2:00)
1:22

If that's what it takes to run a 5:24 mile then I'm a ways off from doing that without the breaks. ;) Runs on a 1/9-mi track (2-and-a-bit loops).

been CFing religiously for 3 weeks now.... been toying with crossfit for a year.... wish i had become more serious sooner!!!
FGB was a killer, still lovin my O lifts though (cant get enough)!! I see other CF groups in our gym on post, and it pumps me up!!!!
Gotta run.... no literally, i am going to do the WOD!!!!!!!

Thanks Pat. Nice work on FGB.
Keep posting.
RynoGSX, I need to come train with ya'll. I have a little reason to be in FW. haha

Not sure if distance was correct, but close. Ran a side walk half way around two baseball dimonds as 1 400m

Total 10:50

Treadmill
1:40/1:37/1:34/1:30
6:21
12:21 Total
practiced handstands

Still nursing pulled quad, so I did the following:
50 Pullups scaled
50 dips scaled
50 situps
50 back extensions.
Sure miss being able to turn it loose.

1:07
1:07
1:11
1:10

Good Mornin!!!

no rowing machine...did FGB this morning with double unders subbed for rows--not sure how the total DU's works out compared to calories in a minute, but it was better than nothing...

mike-283
drew-294

m/34/73kg

had to do this on the treadmill at 1% incline

1:25
1:33
1:28
1:23
total 5:49

M/27/69/187

Ran 5 miles this morning 35 minutes.

WOD 1:22x400x4 as rx'd stupid treadmill only goes to 12.

Added 2 minutes of pushups, situps and 5 sets of 15 GHD situps.

As rx'd

1:08/1:06/1:09/1:04

Would like to get all sub 60 next time.

29M/5'9"/160

1:08
1:13
1:15
1:14
CrossFit ATM

Dutch, I can't remember if these are right!

Age 36
BW 186

11:26 last time
11:31 this time

1:46, 1:44, 1:48, 1:46

I want to run this, but I'm taking my sister-in-law to a WOD tonight for the first time. We are scheduled to do 20KB swing, 30 pull-ups, 40 push ups, 50 sit-ups, 3 rounds for time. After doing FGB yesterday, I should probably pick one or the other, not both, yeah?
Any thoughts? Do both or pick the run up tomorrow?
Any other Quantico-types out there (current or graduates)?

#117 Colleen-
Happy CF 1 year anniversary! Keep up the good work and good job on the pullups.

Best,
Kate

I run about a cycle behind normally.

I have one question about the 1RM SNATCH workout the other day:

Anybody have suggestions for a safe failure recovery?

When I was in a full squat with 165 over my head but couldn't lock out my elbows, i was bloody scared that i was going to drop that thing on my head. I threw it forward and i'm suprised i didn't throw out my back because my whole body followed the bar (forgot to let go).

Seems like potential for injury here....any suggestions? Otherwise, I love this lift.

Thanks all.

1:10
1:04
1:06
1:06

darn tendinitis keeps me off the pull-ups but at least I still wreck the running. I'm thinking i'll switch over to swimming for upper body till this elbow tendinitis clears up.

46 - 6' - 215#

CFWU x 3 (Good intensity)

As Rx'd

12:29

Clydesdale division! Anything with runs just break me off.

m/28/5'11"/185

1:11
1:10
1:11
1:12

on old olympic track at Balad

51/M/155

1:24
1:27
1:32
1:34

11:57

13 secs. better than last time. On a beat-up little dirt track at La Paz Intermediate School, Mission Viejo, with my Dad. We almost got kicked out twice, even after going to the office and getting "Visitor" stickers. Got turned down at 3 different high schools. Seems to be getting harder and harder to find a track to run on.

51/197

Rowing 500 meters;
2:06-1:59-1:59-1:58

#73 Adam
We have about 30 clients in and out per day.
Come check us out, we'd love to have ya!

Got to the track and forgot my watch at home so no times.

23M/5'9/145

Ran 2.0mi
Walk .25mi
Jog/Wind Sprint .5mi
Walk/Wind Sprint .5mi
Run .5mi

3.75mi total. I still get minor shin splints.

22/m/155

1:22 - 1:22 - 1:28 - 1:22

Cheers.

freddy and jolie underneath a tree
R-U-N-N-I-N-G....

freddy-
1:08 (PR by 8 seconds! WTF?)
1:18
1:23
1:25
14 seconds faster than last time.

jolie-
1:15 (PR by 2 seconds)
1:31
1:33
1:32

I measured out a straight shot 400m. Not running down a driveway and out into the street obviously made a difference. We would probably both like this a lot more if we weren't two little shorties.

sub'd rows
1:10
1:17
1:20
1:20

Dutch, You are welcome anytime. I have been watching some of your video's online, impressive stuff!! just say when.

Pat Santa cruz,

how are those planches coming. I've been working on mine. any challenges??

freddy c

good gosh! a 1:08?! what happened to "short legged old man?" guess i better get motivated. getting more sore by the minute from fgb.

cfwu
1:16 / 1:28 / 1:27 / 1:31 runs on the road
10 seconds better than last time

Me: 41yo/M/5'10"/184lbs

Warm Up: Fight Gone Bad (226)

WOD:

1:41
1:42
1:42
1:36

400 meters around a track

Legs felt pretty heavy after fight gone bad. I was pretty spent. Although this was my max effort at the time, I should have not tried to do two workouts in one day to "make up" the workout. I got probably 85 percent out of today's WOD.

Have Fun, Train Hard,

Billy

M/29/334

Ran on the local track,with light stretching before and after.

1: 3:00(pr for 400 meter)
2: 3:20
3: 4:05
4: 3:45

Over all I was happy with the times, I will continue to improve.

33/M/175

on treadmill
1:00
1:09
1:10
1:13

5 min C2, CFWU, BWUX3, some DU practice in each round of CFWU...becuase I need it.

12:36 total. easy .5 mile jog to and from park pre and post.

exactly 2 min between runs. over a minute higher than November (didn't do last post day for some reason). I knew I was doing bad time wise. 2 reasons...stomach bug over weekend, tight turn time from FGB, and questionable length and some undulation :). Did at park with measurement of 1/3 mile, so took some distance off,guestimated. Not complaining...just a note to self. Good workout no matter what though.

Post: hand/grip work.

m/34/215/5'10"

As Rx'd: 4X400m sprints

Rnd1 1:21(balls out)
Rnd2 1:33(balls out)
Rnd3 1:41(balls out)
Rnd4 1:37( paced run)

Total sprint time: 5:32

And yes it hurts!!!!

28/m/190

12:22

track flooded, so i worked on treadmill @ 12.0, 11.0, 10.5, 10.0mph.

f/33/127/5'1

Did a little something different with my trainer today.

3 Rounds for time

400 meter run
21 kettleball swings
12 pull ups - assisted

He did not tell me I was doing this for time otherwise I would have cranked it out harder. Time was 20 minutes.

can anyone clear up the running order of fgb as video shows row first?

1:32
1:33
1:31
1:29
ran outside, the gravel uphill 50m run was tough same with the turnaround - felt really strong today
For those of you coming to the Running cert Aug 9/10th here at OPT may get to experience our rugged running routes!

Snatch 10x3 w/1 min rest (125 lb)

Then as RX'd

1:16
1:30
1:34
1:27

M 30/225/6'1"

ouch! had a hard time driving home from the track and the wind condition in the northeast really didn't make this run easy

1:15 (think I pushed too hard)
1:30
1:40
1:40

total time - 5:55

M/22/6'1"/185

No track or treadmill so I ran a 5k fartlek style. 1:30 sprint, 2:00 jog. I puked a little on the sidewalk, but that'll happen. Enjoy the day everybody.

In honor of the greatest three weeks in sports, my brother and I are going to play bball until the sun goes down. Peace

35M/5'11"/200

A little bit of a head-wind on the turn around, but a good WOD. Not happy about my times...

1:34
1:29
1:40
1:30

total time - 12:13

#143 Matt M.

I know what you're talking about regarding elbow tendinitis. It affects us big guys more, it seems. In my experience, stay off the rings and avoid high volume metcons for a week. Heavy cleans might also harm your elbows.

#163 Andrea

The workout that you did is called "Helen". It's a regular, so you'll get another chance to go hard. Also, every single WOD in CrossFit is done intensely, and is measurable. If the workout is 1-1-1-1-1-1-1 push press, then challenge yourself with the weight. If it's a "metcon" like the one you just did, you should attack it. Just remember that the pain subsides shortly thereafter :)

Windy & rainy day!

1:09
1:12
1:18
1:24

total 5:03

damn im dead!!

m/29/210

1:10
1:19
1:23
1:30

25/m/155

As rx'd:

1st round: 1:18
2nd round: 1:15
3rd round: 1:17
4th round: 1:15

29/M/180

1:21
1:24
1:30
1:35

Total time: 11:50

1:19, 1:20, 1:20 (large rest because chatted with Jeff's mom--7 min)1:19

M/35/6'1"/170

Second WOD, and after FGB + 1 hr of indoor soccer I was reluctant, to say the least. But it feels soooo good afterwards. Think I'm hooked.

1:10
1:17
1:22
1:23

total: 11:12

1:56
1:54
1:46
1:42

treadmill
11:27

First post, just started CF yesterday, Embarassed that I couldn't finish FGB.

Better than expected on 4X400m at track.

1:18
1:28
1:27
1:24

had to use treamill until i can get a 400 measured out outside

first 3 400's at 12 mph

switched treadmill brands

last 400 at 13.5 mph
think i could have gone harder on all of them, little dissappointed in myself on this one

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
28/175
WOD screwed up and only gave myself 1 min rest
Completed WOD on a track
1:18
1:23
1:33
1:34

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

29yo/M/6'4"/201#
1st-1:14(Ouch)
2nd-1:25
3rd-1:48
4th-1:57(Shouldn't have cruised)
As Rx 12:24 (PR)

42/f/5'3/115

Neighborhood Park
CFWU x3 (with pull up practice sets)

11:10:66

33,22,23
23,25,20
22,24,26
22,20,20
15,12,14

Total: 321

28/M/72/200

:12::02 as rx'd

#22 Ryan S.

I just sent you an email regarding the OTC. Good luck.

Completed WOD on a track
1:45
1:47
1:38
1:36

a bit windy and a major cramp for the last 150 meters...ouch.

24/m/197

1:02:9
1:04:6
1:05:4
1:06:4

4:19:3

1:50
1:48
1:45
1:40

13:03
On a treadmill that wasnt able to maintain the desired speed due to my weight. I either need to drop a few pounds or use a different treadmill.

Mark
1:34; 1:30; 1:32; 1:29

First time running in H-Streets. First time running in about 6 months. Glad to be outside again.

36/M/5'7"/207

2:21
2:19
2:08
1:54

14:42
Treadmill with incline set to level 1.0, whatever that means :-)

13.18, treadmill set @ 1.0 for 3 of 4.

m/25/6'2/205

1.17/1.28/1.26/1.29-5min total

done on track in windy conditions..the starting straight away was going straight into the wind. good to get outside and run, been doing most of my stuff on the treadmill.

33/M/180
1:11
1:08
1:12
1:12
total 10:43...

subbed rowing.
1:22
1:40
1:40
1:29

31/M/70"/172#
Yesterday:
FGB
subbed 10lb for wb...all Globo had (had to use an 8lb on round two after a trainer took my 10lb to sit on!!!)All else as Rx's with another 'Globo adjustment' of tacking round #2 row on the end of round #3 since the C2's (which are NEVER used...EVER...except when I'm doing something like this) were occupied. Guess I should be greatful they even have two C2's. Anyway...

32 32 28 25 16 133
33 23 25 24 14 119
31 23 23 25 14 116
368 total first FGB, no comp

Today...
Four rounds for time:
Run 400 meters
Rest 2 minutes

On a HS track in rain/wind...if that made me faster (to get back inside) or slower (the drag/weight) is up for debate

1:18 1:18 1:21 1:23 5:20 11:20 w/rest
no comparison

34/M/160

as rx'd at track

12:07

(1:24, 1:28, 1:38, 1:35)

40/M/188

As rx'd

1:14
1:33
1:43
1:37
6:07

12:07 Total

oops, actually 5:40 is my total time..math apparently isn't my subject

m/35/180
1:27 1:22 1:21 1:18

cfwu x3 then rested about 15 mins.

As rx'd.

080320 1:58,1:51,2:02,2:09 total 14:02

Not too bad considering this is my first running wod since Achilles surgery on 071213.

071319 1:28,1:37,1:40,1:44 total=12:29 PR

22/F/170

As Rx'd
12:34 total

1:16
1:17
1:20
1:16

11:09

43/f/5'6

2:01
2:00
1:55

oops forgot one

and 1:57

46/M/195

57pr,68,72,79

4 second pr toasted me for rest. course is faq 1/10 mile out little more then stop come back. 60 second rest is brutal.

10:53

I'm just starting the crossfit routine and since I'm in England at the time I'm a day ahead of everyone. I'll post my times tomorrow. Look forward to the torture. Jake

1:18
1:15
1:16
1:11

Total run time - 5:00 (pr)

32/m/210/6'5"

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

Treadmill speed limted. Can't wait to do this outside.

Opted for 4 X 500m rows with 3 minutes rest:

1:36.2, 1:36.5, 1:37.7, 1:37.2

Due to ankle sprain I was working at about 80% ability level, I couldn't push off as well but I'm actually pretty happy with the results. Ankle loosened up by the end but was barking at me.

Zero time today, everything rushed.

4th week on the zone.....

on edge alot.
have lost my sense of humor.
sleep is spotty.

Is this based on calorie deficit alone...?...or
is it that I am used to more protien and less freakin' green beans!!!

1:40
1:50
1:37
1:40

I know people are getting more from the program, synergistically speaking, by using the diet with the WOD's.....but, sniff....the thrill is gone, for me. It just isn't fun being hollow, tired and cranky.

I have NEVER been a Snickers queen, so we aren't talking "food rehab", but I think the old body building diet was more to my chemistry.

Am I losing weight...well, nominal so far. I am more interested in the intangibles of the diet, such as performance changes.

I wiil try to be patient.

For those of you who have read by blathering:

Thank you.

35/M/5'10"/250

First time running outdoors, gorgeous with snow on the mountains. Played a rugby game yesterday, so the legs are a bit shot.

1:32
1:53
2:34 (this one kicked my butt, I bonked bad!)
1:51

20m/6'2"/175#
1:08/1:10/1:17/1:14 = 4:49mins
first time doing this WOD

M/40/6'2"/195

On track, outdoors in WI, finally!

1. 1:29
2. 1:29
3. 1:34
4. 1:39

12:13

1:07,1:10,1:11,1:14 on 400mish OPT outdoor gravel/asphalt track, 2 min b/t sets
then..
21,15,9 for time
R db snatch - 55 lbs
L db snatch - 55 lbs
chin ups
GHD sit ups
9:45

40/M/175

1:27 (max speed for my home treadmill)
1:27
1:31
1:28

Anthony (M/29/170)

Row
1:20.8
1:25.0
1:23.7
1:15.5

M/43/6'1/200

1:17, 1:18, 1:19, 1:19 then (2) 400's w/95# Sandbag, 3:35 & 4:25

Sub'd rows since my legs are still cooked from a workout on Saturday!

1:15, 1:10, 1:15, 1:17 + rest = 10:57

Crossfit ATM
1:07
1:08
1:16
1:17

Done outside on a track (last time on treadmill)

1:04
1:25
1:29
1:32

11:30 Total. First lap faster, but overall a few seconds slower.

117 109 117 114 pr by 11sec
runs 1 and 3 were into a stiff wind

“Nicole”
As many rounds in 20 min:
400 m run
max rep asst pull ups
=12-12-12-12-10-10-8 (76 total pull ups) + 175m run

Thought I was feeling good and all happy- looked and last time for 80 pull ups. 4 shy this time and now bummed!
Did some HSPU after.
Erin

First round treadmill tripped a breaker when i tried to go faster than 10mph so i had to start over and do an extra round and keep it set at 10mph.

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

Definitely doing this outside on a track the next time it comes up.

43m/6'/175
Out too late last night.
1:25
1:24
1:31
1:35
11:54

As RX'd but on a treadmill - walked at 3mph during the 2 minute rest periods

1:53 set to 8mph
1:41 set to 8, moved to 8.6 half way
1:48 set to 9
1:45 set to 9.5

I must have hit the timer too quick on lap two.
total time for start of lap one to end of lap 4 was 13:09

Alex

BrandX modified Puppy dog:

1:24
Rest 3
1:31
Rest 3
1:35

Forgot to post personals.

40m/5'8.5"/181

Much respect to Brendan and OPT

I will work a little harder tommorrow.

Ran outside after work before the predicted 6"+ snowfall strikes:

1 - 1:24
2 - 1:37 (up a hill)
3 - 1:30
4 - 1:28

CF WU, Treadmill Incline 3.0
1:27
1:20
1:22
1:25

Felt good, wonder what I could have done on the track...

20m165

XFWU
1:14.40-1:13.82-1:12.89-1:17.52 on the track. I can't imagine doing this on a treadmill
Felt alright, so did some muscle-ups (did three consecutive for the first time!)

light jog for warm up

1:20
1:18
1:24
1:25
+ 6 min rest

flat on my back for cool down.

This is my first week of CrossFit! Everything on my body hurts, but I love it!

400m treadmill w/ 2:00 min rests:

1:40
1:35
1:30
1:25

Looks like I underestimated myself on those first 2 rounds...

m/34/70/190

1:27,1:30,1:36,1:42
treadmill

#233

m/30/5'5"/158

1:21
1:33
1:38
1:27

Jodi (F/29/105)
CFWUx3 (minus dip + 2 consecutive HSPUs per round)

Row:
1.37.9
1.41.4
1.45.3
1.46.5

3 consecutive HSPUs - WOOT!

37M/5'10"/161#

As Rx: 11:58 (runs + rests).

Runs: 1:32, 1:29, 1:29, 1:28.

6 seconds faster than last time. This despite, as last time, using my rickety old treadmill at its fastest setting on all runs.

UVic Outdoor Track:

Round 1: 1:02:81 PR!!!!
Round 2: 1:11:10

Rounds 3 and 4 are omitted due to upcoming fire fitness test.

I was wondering why my times were so much worse than everyone else here. Turns out I didn't measure the distance right. I ran my course through gmaps pedometer and it turns out I was running 510m instead of 200m!

Although now I'm doubting the tool because my time looks too good and I'm not really _that_ fast a runner.

total time: 14:18.

lots of running on this cycle coach, are we in trouble or something?

27/m/195

1:11
1:16
1:25
1:19

5:11
11:11 total

Nevermind my previous comment, 400, not 200. Still ran a little too much, but it isn't as bad as I thought.

OK--I'll be honest...I thought this one would kick my butt as I haven't run (especially pushing myself) for a couple of weeks--been concentrating on the lifting part of crossfit. I did do the last 5K however.

1 mile warm-up 10:08
1:30
1:28
1:31
1:30
1 mile cool down 10:15

I felt great as I was running!! It seems hard to believe that the crossfit workouts would keep my legs in shape to run like that!

I'm pumped!!!

43M/5'8"/179

1:43 (same as last time)
1:38 (2 seconds faster)
1:39 (4 seconds faster)
1:38 (8 seconds faster)

27/m/167

1:17
1:13
1:15
1:24

11:09 total

Outside

1:30
1:38
1:40
1:51

On treadmill, recorded the speeds, not times:
1% incline:
9.5
9.7
10.0
10.2

WU: CFWUx3
WOD: ran .21s rather than .25s for the 400m (thought my time was to fast so a double checked the measurment on mapmyrun.com). Any way, the .21s where up and down a steep hill:
1: 1:10
2: 1:13
3: 1:14
4: 1:17
total: 4:54 (distance = .84 miles)

This rocked! I ran 1/4 miles (don't know how to figure out the 400m thing on the track). My normal 1/4 mile time used to be around 1:50...this time I ran:

1:30
2 min rest
1:37
2 min rest
1:40
2 min rest
1:37
2 min rest

Then I ran for distance - probably about 4 miles. Training for a 1/2 marathon (again) in April. Nashville, here I come! (But we don't have nearly as many hills here in FLA!)

37/m/178
2:07, 2:00, 1:53, 1:45

32/m/190
2:00, 2:00, 1:40, 1:30

on high school track as Rx'd

1:05
1:30
2:00
1:35

sustained 40 mph wind and 5200' elevation... that wind REALLY sucked

My total time was 11:30, That includes rest and when the treadmill Iwa on busted and I had to hurry up to another one. OOPS! I guess some equipment jus can't handle CROSSFIT! LOL

m/40/195

Ran on 1/4 mile track. Nursing a partial-tear ACL and meniscus.

Warm up: 1 lap, 2 minute rest. Should have done another but it was too cold to spend any more time out there than necessary.
1: 2:20
2: 2:05
3: 1:59
4: 1:57
(2 minute break between laps)

m/35/82kgs

1:32
1:25 this one hurt my next round.
1:34
1:22

outside.no tank today. I did this before breaky
but slept in. maybe its a sleep issue.

47/M/2115

1:17-1:09-1:08-1:08

Seems kind of fast. I may have to remeasure the loop.

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

Crossfit ATM, whoop!

25yo male 165#
1: 1:13
2: 1:29
3: 1:18
4: 1:28

Kind of weird the slow times were when I was running the track clockwise (the opposite of how it's normally run). Never expected it to make such a difference.

28/m/130

1:36
1:41
1:46
1:48

Back after a 3 week break for a tweeked knee
On track 1:16,1:20,1:27,1:30 20-30mph wind.
Total: 11:35

m/16/162/6'3"

Round: 1-1:17
2-1:15
3-1:07
4-1:03

Try not. Do, or do not, there is no try
~Master Yoda~

44/76"/192

CFWUx3x12

ran on track

1:39
1:42
1:42
1:40

Jeff in VA John in NY
Jeff 48/70"/190
Outside (50 degrees with 20-30 mph winds).Had a slight downhill going out and slight uphill coming in.
Times 1:39; 1:39; 1:42; 1:34 – Total time 12:34.

John 48/68"/160
Done on TM
1:30/1:25/1:28/1:20
11:43

2:10
2:07
2:05
1:58
444M laps
Did 1.2KM run to lap site and ran back after
Total Distance 4.2KM

1:05 1:11 1:16 1:17

too windy for a single pr today. sub 60 still taunts me. next time.

1:30
1:31
1:33
1:34
400M outdoor track

We hate running! But feel great. Love you coach.

42/170

20 minutes after completing FGB,

1:47
1:47
1:52
1:47

Need to try this on a straight away or track as I am having to stop, turn around and run back to starting line.

f/29/5'9/135

2:15
2:19
2:18
2:08

29/m

1:10
1:15
1:19
1:20

slowed down a bit with each interval, but otherwise felt pretty good.

everyone posting that they couldn't figure out 400m so instead ran a 1/4 mile on the track-- you DO know that most outdoor tracks are measured as 400 METERS per lap, right??? perhaps you were indoors or something. just checking...

FGB from yesterday 30,20,15,20,13 32,20,20,20,14 32,20,20,22,15. total 253 . workout spread out over 3 rooms,wallball in squash court,bars in weight room concept 2 upstairs.lot of time wasted,also kept feet out on rower ,plus gym was busy!!! today 4 times 400 m 1.20,1.18,1.25,1.24 in typical scottish weather,rain,wind sleet&snow all at same time ,on the track in the dark here at 10 at night track closes at 9.30.i didnae think they'd put the lights on for one nutjob!! hasta pronto.

Bwt: 134

Rowed 400m instead of running them

1:24
1:23
1:25
1:24

32/male/162

1:05/1:13/1:15/1:34

By the fourth round I was cashed

(1:28, 1:29, 1:32, 1:30) = 5:59 + rest

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

F/27/113

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

F/27/113

Warmup: 800m jog

As Rx'd (compare to 11/07)

1:53 (1:57)
1:57 (1:58)
1:59 (1:59)
2:04 (1:55)

Total: 13:55 (13:52)

Wind really picked up on last lap and I was gassed. Pretty pleased with this though, since I missed two months of workouts with the move across the Atlantic and I'm now at 3700 ft instead of sea level.

F/58/5'6"/136

21/m/195#/6-2

total: 11:00

1:03
1:09
1:22
1:26

died in the middle

35/M/6-01/185

4 @ 1:15 on the treadmill

25 yom, 160, 6'0".

1:31
1:29
1:3
1:44

Total-6:14
Total w/breaks-10:14*

Only took 1 minute breaks for first two rounds then realized I was supposed to get 2 minutes. DOH!

Jon.

31/M/173/5'10"

1:12
1:16
1:17
1:16

11:11

28/F/114/5'3"

1:46
1:48
1:49
1:56

13:20

NBN

Pre: Usual wu's.

WOD: @ work; running IS NOT my forte (to say the least), but I do it any way, as this is CROSSFIT! TM @ 1% grade. 7.5 mph (2:00 quarter mile) x 2. Had to slow down to 6.0 mph (2:30) x 2...and I was STILL gassed. Warm-down: 1/4 mile @ 5 mph.

Post: Stretch!

NBNBNBNB

1:19
1:22

Had to stop because the air was too cold on my lungs. Definitely like this WOD.

30 M 6'0" 178

wod outside 1:05, 1:06, 1:08, 1:08
total time 10:27
beat previous (treadmill) by 43sec

1:19
1:21
1:25
1:22

Slight improvement from last time.

M/25/162/5'6"

cfwu x1

wod
1:40
1:35
1:32
1:30

followed by c2 rowing:
10 minutes at damper 6: 2352yds

abs and stretching afterwards

M - 6'2" - 215

1:30
1:30
1:30
1:30

12 min. total on treadmill @ 1%

45/M/6'/180

1-1:13
2-1:15
3-1:16
4-1:18

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/38/6'1"/220

1-1:45
2-1:36
3-1:33
4-1:28

I think the only reason I went faster each round...was so it would end sooner.

Four rounds for time:
Run 400 meters
Rest 2 minutes
1:22, 1:21, 1:24, 1:26

M/46/145
At the track
Run 4 laps to warm up

1:11
1:19
1:25
1:22
Total = 11:20

4 laps with 25lb plate in backpack after - 10:13.

12:46 (PR)
1 - 1:44
2 - 1:42
3 - 1:36
4 - 1:42

Last time 12:57
1st 400 - 1:35; 2nd - 1:33; 3rd - 1:47; 4th - 1:57

23/m/170#

1:15
1:14
1:14
1:16
====
4:59

M/5'9"/176

1:09, 1:11, 1:12, 1:11

197#

1:20:56
1:27:34
1:26:04
1:29:22

5:43:56

11:34.1 as Rx'd

1:24.0
1:20.7
1:26.1
1:23.3
Ran around the block outside the Firehouse. I would like to go to a track to see better time. It is odd to think back in HS Track we would do 10 @ sub 1 min.

36yom
154

30/m/198#

1:22
1:23
1:30
1:32
=====
5:47

Greetings from Iceland
as rx'd
1:34
1:29
1:19
1:13
total 5:35 or 11:35 with rest
first time, no comp

bwt:149

1:03, 1:04, 1:03, 1:10

started cramping on that last one...

David
M - 32 - 5′10″ - 174# BW

GJJ x .75 hours
CFWU x 2 x 15

WOD as rxd:
1 - 1:42.75
2 - 1:49.64
3 - 1:52.80
4 - 1:55.57

WOD on 080118:
1 - 1:51
2 - 1:56
3 - 1:58
4 - 1:57

WOD improvement by 24 seconds total!

Notes: CF Chatt course with hill runs. Did not roll in GJJ to see if I could notice improvements in performance. I could definitely tell a difference.

Pleased with improvements!

24/F/130#/5'8

Ran on track; wind speed 20-30mph crazy..
1:25
1:52
1:50
1:40

As rx'd ... 200 meters out, turn around, 200 meters back
1:08
1:10
1:10
1:12
10:42 total

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD(1 min. rest rather than 2min.)

1:17
1:16
1:24
1:26

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/46/6'1"/187

Round 1-1:14
2-1:14
3-1:26
4-1:41

Total - 5:35

Last one was tough....legs tired from FGB!

1:46/1:42/1:37/1:30

stretch Greg A warmup

asrx'd 10:58

did 1.5pood kettlebell swings X 10 with rest between.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

on TM:

2:18
2:14
2:13
2:09

Total Time: 14:54 (PR)
last time: 18:19

Double Woot!

24M/6'6"/245lbs

As rx'd: 1:15/1:17/1:20/1:13

Poor showing today. Just out of gas. FGB left me feeling like i was running in slow motion.

20/M/155

so motivated by yesterdays FGB that I did it again today. Improved from a 251 to a 280! Felt good to improve on the inside, however, my body isnt quite as excited as I am.