Cool, a somewhat normal run day. My lats need a rest.

My spring resolution is to work on my running.

running days are actually my most dreaded days... my knees are not what they used to be...

I've always wondered how an 800m sprint is only twice as much as a 400m sprint but feels 10 times as brutal when you're running them....

I hope we get some deadlifts soon but this should do the trick nicely

Oh Lovely..........I think CF saw my workout today..........and now are laughing.....I ran 3 miles today mixing sprints, jogging and running before my ab workout and after my Fran..........more running Woo-Who or rather grrrrrrr!

is the video working for everyone else?

Nice. Running. And we're supposed to get 16" of snow tonight.

I have to share this cool story...

Our daughters came home the Thursday before Easter weekend and we were doing the WOD that was "Run 400m, rest 3 minutes, etc". So, they decided to do it with us. It was a lot of fun doing it with the 4 of us. The girls didn't like running in the cold though; they were used to running in the gym at school. hehe

So we told them how they had just missed "Fight Gone Bad" which we thought was a really great work out and very "CrossFit". We were able to talk them into doing one round of FGB each.

After trying it, Elise said, "This is Cool. It makes regular workouts seem kinda sissy."

Oh, yeah, drink the kool aid girls. :)

rest as needed? this workout could take days.

Boo. The videos aren't working.

02 April is my one-year anniversary of being involved in CrossFit. Here is my brief story. A coworker (“CH18”) turned me on to CrossFit when he knew I was looking for a new workout program. He showed me the website and some articles he had.

I have been involved in athletics my entire life. I wrestled at different levels and coached high school wrestling in the mid-90’s. After being a cop for approximately nine (9) years, I was getting tired, bored (and hurt) from doing the regular back/bi, chest/tri, legs-type workout. I was thirty-two (32) and still considered myself to be in pretty good shape. At that time (April 2007), I was 5’10” and approximately 205lbs. I was running approximately one hundred (100) miles a month, as well as lifting weights.

Then, on 02 April 2008, I began CrossFit, having never done any real Olympic lifts, never rowed, or worked on rings. My first WOD was “Angie.” Even doing it at 50%, it took me 12:23 and I thought I was going to die. I realized about a week in that I have never worked so hard in my entire life.

I continued with scaled versions of CF WOD’s throughout summer, while I also trained for a mini-triathlon. CF helped immensely with the triathlon and I finished with a 1:18:36. Not bad for a first timer.

I really started concentrating on the WOD’s in September 2007. Unfortunately, I jumped in too fast and rushed to the full, prescribed workouts. I pushed it a bit too hard and was a little banged up until early November 2007. In November, I continued to scale the WOD’s and concentrated on learning the proper form(s), pace, and my pushing my own abilities.

In January 2008, I also started experimenting with the Zone Diet. I follow a strict Zone Diet during my Monday through Friday workweek and allow for some freedom on the weekends. I am now about 196lbs. and not trying to lose weight, only trying to improve my performance(s).

Here are some time comparisons of common workouts to show my growth in the past year.

ANGIE First = 27:12 (@ 50%) Latest = 20:56 (As Rx’d)
CINDY First = 14 sets (80% time and reps) Latest = 21full + 5/10/4 (As Rx’d)
DIANE First = 9:01 (@85%) Latest = 9:01 (As Rx’d)
FRAN First = 7:46 Latest (today) = 3:28 (As Rx’d)
HELEN First = 15:20 Latest = 8:56 (As Rx’d)
CFT First = 805lbs. Latest = 930lbs.

I have seen great improvement and have learned so much. I have been humbled many times. I have been very disappointed in myself and used this to fuel future attempts. I realize it is such a continued work in progress and I have a ton more to learn and accomplish. For example, I still have not ever rowed, as I do not have access to a rower. We just got rings installed last week in our local police department gym. My Olympic Lifts still need a lot of work. I only recently used a kettle bell for the first time.

Aside from my personal growth, my department has gone from having two CrossFitters to approximately eight to ten regulars. We have instituted CF as part of our SWAT team’s monthly physical training. The department just placed a large order of CF friendly equipment, including bumper plates, several kettle bells, more rings, and new bars. That is a lot of progress in a short time.

I could not have gotten where I am without a great amount of help, friendship, coaching, motivation, and friendly competition from several people. The biggest help has come from “CH18.” He continues to try and teach me everything he knows. (I think he is a better teacher than I am learner.) I also owe some of our other regulars, like “The Producer” and “Cx2.” These guys are phenomenal athletes who challenge me everyday. I also had the opportunity to train with Joe and Zach from CrossFit Las Vegas a few weeks ago. This was my first time training in an affiliate gym and it was awesome. I owe a big thanks to Joe and Zach.

I owe a huge debt of gratitude to so many people I will probably never meet. Other people who motivate me and everyone else every single day, especially the cops and armed forces. I love the website and reading (most) of the postings everyday. I grew too wordy a while ago, so I will close by saying thanks to Coach, CrossFit, and everyone else who pushes it everyday!

Is there a substitute for those of us who cannot finish an 800m run? Just kidding, looking forward to the break from lifting heavy things off the ground (for example, my body).

There was an article in the Journal about a year ago on rest periods. I cut out the chart and according to it for efforts lasting 1-3 minutes the rest ratio should be around 1:2-1:4. For efforts greater than three minutes, it's 1:1-1:3.

Great testimony bs2103!

Feels like burning...

vid's not working...#14 your hiliarious...thanks

Awesome post bs2103. That was a great way to sum up what many people here feel. Those benchmarks are awesome and I hope your training goes well in the future. It also reminds all of us how lucky we are to have access to the WODS and all the support on this site. A big thanks from me also, thanks Coach, all the trainers and all the people who contribute to this site.

JT

Hey folks, we found a little technical glitch with the videos. It's getting fixed. They should be good to go within 30min or less.

Not sure the ankle is up to this, but I may try... I have to wear 'running' shoes and not my free's though because I can't get my ankle brace into the shoe.

Doing Trevor tomorrow as a "SNCO Get Together" workout.

I am glad tomorrows WOD is running so I don't fall of the wagon!

I have only missed on WOD due to sickness...I want that to be the only one. I think I have WOD OCD!

Mmmmmmm...the Kool-aid tastes sooooo good!

S/F

The Quicktime (mov) file works - the Windows Media
(wmv) file doesn't - you get a 404 file not found.

any blue boys from chicago (or elsewhere for that matter) have any opinions on this article
http://www.nytimes.com/2008/03/30/us/30weight.html?_r=1&ref=fitnessandnutrition&oref=slogin

started my first day today with Fran, who would think that such a small amount of time could hurt that bad, Iam in Love

Is it normal for my wrists to kill on front squats. I've noticed that no matter how good my form is, the wrist always feel locked up after. Any answers?

#13 - bs2103

Great post! I too am approaching one year doing CrossFit and honestly can not imagine going back to the old school workout. I was doing the old push/pull/legs split. I was getting stronger but also started to get some nagging injuries. I also realized that although I was able to move more weight around than ever before, I didn't really feel healthy. I found the CrossFit site read the What is CrossFit, Start Here, FAQ, etc...and decided I would give it a go. It really kicked my ass at first and it was very humbling, especially since I thought I was in decent overall shape.

Now a few weeks out of completing a year, I feel so much more "fit". Most of my lifts have improved greatly, I lost 20 lbs. although I didn't really go into this to lose weight. Most importantly, I really look forward to my workout each day. It does not feel like a chore, it feels like a challenge that I can't wait to tackle and hopefully nail a PR while I am at it.

Kudos to your achievements and betterment!

Did a second Fran this evening to initiate a new xfit member.

4:45 for me.
21:23 for Robert.

That's 2 from my gym, initiated on Fran and Fight gone bad.

I find their entry WOD's to be auspicious.

hey i know i am a little behind but how many calories do most be row when they do Fight gone Bad...each round?

Not doing this workout tomorrow. I just had 2 hours of indoor soccer practice and I always push myself to the limit in the spring season to get into shape. I'll sub some other workout thats much easier... maybe Murph or Filthy Fifty.

April Fools (early by 40 minutes), but I'll probly just do something like tabata something else (really need to work on those pull-ups)

A good rest for this is when your heart rate gets back down to 120 - do the next 800m.

#21 EricBrandon-I sure wish our Department leadership (won't say where I work, won't be too hard to figure out) would fight that battle. After you pass the physical, which is lame, to get in the Academy, you have to pass it one more time to get out and then NEVER again. I consider it impossible to uphold our oath of office without atleast attempting to maintain some level of fitness. Fortunately, our Academy CrossFits, which is how I learned of the program in October 05. CF revolutionized my health and fitness, but it doesn't seem to catch on with enough of the recruits. Even when I see them in the FTO program, many of them have already given up. That might be due to the fact that fitness is fit in when available, and not an Academy priority.

Kudos to the Chi Chief for tackling such a politically incorrect topic. Especially given the fact that the health of his officers doesn't just effect their ability to make an arrest, but it spills over into many other areas like sick leave, LOD injuries, job satisfaction... American law enforcement would be more effective, and the cops would be a hell of a lot safer if we all strived to "Forge Elite Fitness!"

Interesting, I've never seen this WOD.

can someone post a link to this Zone Diet everyone speaks of? I googled it and I thought I had the correct site but I was getting really twisted up in their and not finding anything really helpful...and any explanations on the Diet would be greatly appreciated

pelch,

i agree the zonediet.com website is a little overwhelming...

here's a link to the book on amazon: http://tinyurl.com/34uxbf

if you want a quick practical guide, though, I'd recommend the CF Journal on Meal Plans:
http://tinyurl.com/344fra

...there's also the CF Journal on Food (more general stuff...also very interesting...and shorter than a book):
http://tinyurl.com/2leznh

25/m/5'8/160

800m
3:01
2:55
3:02
3:01
rested 3 minutes in between
I was way slower than I thought. I guess it's good that my last run was as good as my first one though. I always skip the videos with running tips cuz I just thought running was to simple to mess up.I guess it's time to go back and watch em cuz it's what I seem to be improving on the slowest.

Running is still the bane of my existence. Last running WOD (400m) my ankles were injured/painful for about a week. I was thinking about not pushing myself to the limit since I am still getting used to running. What are your thoughts on this guys?

#11 bs2103 is truly a dedicated person in all aspects of life. Great CrossFitter, Great Cop, Great Person.

Happy CF Birthday,
ch18

bs2103: Congratulations on what sounds like an awesome year! Stories like yours inspire me and keep me reaching for the next bit of growth. Thanks for sharing your story with us. Keep it up!

#21 Brandon

My department, the City of Columbus OH, w/ around 2000 sworn LEO's recently negotiated mandatory physical fitness standards with our FOP. The mandatory standards start this year and only affects new recruits who went through the academy this year and years to come. Everyone else is grandfathered.

There is an incentive for LEO's hired prior to this year. Simply put, there are three levels. If we pass at level 3 we get 24 hours of vacation time, level 2 gets 16 hours and level 1 gets you eight. You pass level 1 just for showing up. The test is very easy. The following is not exact but to the best of my memory I had to bench press 85% of my body weight once, leg press 1.25% of my body weight once, do a sit and reach to test for flexibility and do 65 sit ups in 90 mins. This all varies depending on gender and age and I am a 39 y/o male. You can then volunteer to do a VO2 test. A bmi test is mandatory but is only for informational purposes. Oh yea, we can take the test on the clock.

To give you an idea, I passed at level 3 maxing everything with a cast on my leg this past December.

I agree with mandatory physical fitness standards in LE. What I don't agree with is mandatory body fat comp standards as long a LEO can perform or pass the fitness standards set by the administration.

I believe if a LE organization is serious about PT then they will offer organized fitness programs, provide facilities and offer incentives to make it happen.

My solution would be to develop a system that would cause every officer to work a 4/10 hour shift. Each officer would come to work in PT garb and would have 1hr 45mins prior to their designated "on the street" shift time to train at their substation then get showered and into uniform. With in that 1+45 the LEO would have the lat 15 mins to get briefed about what is going on by the officer/s they are relieving. After that they do a solid 8hrs with 15 mins left at the end of their shift to brief the officer/s that relieve them.

Of course this proposal would take a lot of funding to hire enough officers to fill cars and detective desk vacancies created by orignal officers working 4/10's but only working 8 hrs on the street. My guess is that most departments would have to increase current staffing levels by 25%. That means an increased personnel budget of 25% not to mention upgrading all the facilities around town with work out and locker rooms.

It would be interesting to see what the saving in health care would be to cover the additional costs to operate as described above.

i hate running....truely. i'll do it if its accompanied by something. but this doesnt sound too fun at all.

40/m/205/6'1"

1. 3:27
2. 3:23
3. 3:13
4. 3:05

bs2103: great work!

As for the WOD, this is EXACTLY what I need right now! I'm doing it Wednesday posting the results (tomorrow is clean & jerk day at Windy City CF) :)

And a suggestion for all those who have never raced an 800m: PACE YOURSELF. I used to run last leg of the 4x800m, the solo 800m, the solo 1600m, and a leg of the 4x400m right after that, all in the span of 4 hours at track meets. Trust me, this WOD will suck hard if you start out too fast.

m/30/211/73"
2:33
2:52
3:18- BONK!- didnt rest enough I guess
2:55.
I whole-heartedly agree with those who hate 800s with a passion. Just long enough to be monotonous and not long enough to get in a zone. I guess that is why they are good for you.

m/21/172#/70"

3:07
3:06
3:06
3:12

pathetic, my running desperately needs work

3:39
3:40
3:40
3:39
Glad I gave up smoking 18 months ago ....

#34--sore ankles-need new shoes perhaps?

I will be rowing 1K x 4 instead of running as we just got a few more inches of snow...again.

m/34/225lbs/5'11

3:50
4:12
4:01
4:17
Total time w/ rests: 18:51

3:11/3:20/3:31/3:20

still not fast enough to ace the PT test, especially with no rest... but I'm still a bit sick today.

M/28/195#/5'11

2:48
2:52
3:04
3:10

felt a little slow today. Took about a minute rest in between rounds.

3:39
3:31
3:27
3:21

27/6'6"/88 kg

3:09, 3:18, 3:15, 3:15 (hilly CrossFit Rockwall course made worse today by heavy winds)

scott 48/m
3:42
3:42
3:42
3:32

Not great, but a short turn-around as I did Fran late yesterday and ran early this morning.

36/M/203

Amundson warmup x 1
(Well, sort of...I did shave my head, throw on some board shorts and tear off my shirt, but that was about it)

CFWU x 8 (more like x 2-ish, but 8 is my lucky number)

WOD - 4 rounds of 800m

1. 3:16 (Holy cow)
2. 4:20 (Whoa, I was really baked after that one.)
3. 6:66 (Felt like a Beast after that round)
4. 1:69 (by far my best Lap)

Good thing it's April 1, posting my real times would be the joke ! Still a great workout. Thanks CF.

52/m/195
4:01, 3:58, 4:00, 4:03

Whoa - ironic ...sore as hell from the ING Georgia Marathon.

Missing my Crossfit workouts...

Going through withdrawal...

Hopefully back at it tomorrow - any suggestions for overcoming intense soreness?

Cheers!

--
Christian
http://run50miles.org

33/M/192

AS Rx'd
3:26
3:30
3:32
3:25

no more than 2:00 between rounds

Running! POSE practice! :)

I NEED running -- my hands are wrecked from a little too much aggression on Fran.

40/m/176cm/69kg

As rx'd (about 10ft elevation gain)

3:27 (up)
3:04 (down)
3:07 (up)
3:00 (down)

Rested between rounds until heartrate dropped below 120, walking around. Relatively short rest seemed adequate.

32/M/165/5'9"

2:54
2:44
2:44
2:42

2-2:30 easy jog between rounds (400m)

"Pain is weakness leaving the body"

SF

Hey everyone,

Should I be doing the "official CF Warm Up" before each WOD? Im just starting out and you know what they say....the CF warm up is "your" work out. Any suggestions on how to work this in? I've got most of it covered but the dips....dips kill me.

Alex

weather today was terrible so had to use the treadmill at my globogym.

Splits were all at 1% incline.
3:10
3:08
3:08
3:08

Think i would be faster outdoors.

29/M/recovering globo-gym-addict/194

CF wm up X3

4:38
4:41
4:54
5:10

#58 Alex-I do the warm up every time, mostly cause I am new and need the practice. Pull ups are my bane and it has really helped out. You just wouldn't do dips, pullups, etc. if you are doing them in the WOD.

I was really looking forward to a ME day but this will work too.

Good set of runs
3:50
4:14
5:13 (felt like I was having an asthma attack so had to walk a bit of this one)
4:08

After first set I rested one minute all other rests were 1:30 rests.

Felt good over all.
JFG

43/M/75"/200#

Warm up 3 x 100 jump rope, 10 push ups, 10 squats, Sampson stretch

1 mile run 6:18 (not fast enough)

Taking an easy week this next five days after going hard for the last twelve weeks.

3:33
3:19
3:14
2:22*

Treadmill @ 2% grade, 4 minute rest between sets.
First time doing this on a treadmill - it sucks - did not go fast enough on first interval.

* Last interval was truncated (sub 3min pace) when the treadmill broke at about 700 meters.

32/M/165

2:53
2:53
2:56
2:51

3:00 rest between each.

Age=28
BW=187

1 mile speed walk carrying 100 lbs.
Time: 20 mins.

My goal by the CF Games is to do BW Sandbag Mile in 15 minutes.

Inspired by Coach Rut:
http://coachrut.blogspot.com/2008/03/rutman-sandbag-mile.html

27/6'8"/210

3:20-3:17-3:17-3:11 on the treadmill

25/5'9"/135

Did 4 rounds for time:
Run 800m
50 Abmat sit-ups (unanchored)
25:54

Time for 800's were 3:50, 4:00, 4:10, 4:15. Although my 800 course is more like 880m. And it was windy. But, really, I'm just slow.

3:25
3:34
3:35
3:37
(w/ 12mph headwind)

3:12
3:15
3:26
3:24

Not sure how many people know about this but CrossFit Watertown was robbed last night. Somebody broke in overnight and stole all of their equipment. I am sure they could use some encouragement over there

M/40/5'11"/190

3:49
3:45
3:51
3:50

2:30 rest between each run

F/37/5'6"/140

4:18
4:03
4:05
3:58

gotta find a better route--the Penrith hill is no fun

Crossfit ATM
2:54
2:51
2:53
2:52

Didn't rest too much between sets because my legs began to lock up.

3:15
3:15
3:25
3:25

26/M/165/5'6"
WOD as rx'd
2:32/2:40/2:50/2:50

2min rest between sets. kick ass. My lungs are burning.

I tried to run it with the Pose system and my left calf started hurting during my 2nd 800m run. Since it was my first time doing this and knowing how taxing to the calves it is compared to my regular style, I decided to stop and not push it.

It's funny though; on my first lap, I had to learn to slow myself down because I was going way too fast. I guess you have to learn how to balance falling and going forward.

Anyway, here are my two 800m times:

1- 4:27
2- 4:41

I thought those times were good until I saw the times posted here! Wow, I have a ton of room for improvement!

#23 I have the same issues with my wrists and always have. They "alternate" method I use is to place your right hand over the top of the bar to your left shoulder and your left hand to your right shoulder, basically as if crossing your arms across your chest. You can place the bar across your shoulders then, and stabalize it as necessary with your hands which really aren't doing anything but sitting there otherwise. This method works for me anyway...I know it's not the CF way really, but you have to work with your body too.

#69 Sorry to hear about Crossfit Watertown being robbed. My thoughts are with them.

35yo/m/162lbs/5'8"

treadmill

3:27
3:14
3:07
2:59

walked 1-2 minutes between

800m (2 laps around high school track)

1 - 3:09 felt pretty good but my knees were still a little stiff.
2 - 3:13 I burned out too fast and felt like I was barely limping across the finish.
3 - 3:10 felt the most even overall.
4 - 3:15 did the opposite of the 2nd round: started off slower and had plenty of gas to sprint the last 50. Whoops!

First time doing a track workout with anything longer than 400s. Good to see that my times were fairly consistent especially since each round felt drastically different. Next time I do this I hope there's no ice on the track.

No one's commenting/noticing that Coach Martone in the video doesn't swing the KBs as high as we're told to do in the demo vids from here at CF?

I learned KB swings as shown in the new video and was surprised to find I was doing them "incorrectly" as per CF's WOD Demos and Exercise Demo vids. Are we now saying "either/or"? Or is there a functional reason behind taking the swing all the way overhead that's not being addressed in Coach Martone's video?

sub'd: 800m ROW

3:05 (d:1)
3:08 (d:5)
3:05 (d:10)
3:02 (d:10)

m/29/165/5'11"

On a treadmill.

2:52
2:52
3:05
2:52

Comment #37 - Posted by: Adam

Adam, how about burning couch split jerks, burning honda civic deadlifts, partying freshman keg cleans and post OSU loss crowd dispersal techniques? Im a franklin and OSU grad, I feel for you buddy ;)

m/47/180

treadmill 1%

3:51 (12.5 kph)
3:51 (12.5 kph)
3:51 (12.5 kph)
3:42 (13.0 kph)

I should have pushed harder, not easily done with a treadmill

max hr was 175, waited till hr was 115 before starting next round

37/m/150

3:21
3:10
3:15
3:18

ran it on treadmill and took 2 minute rests in between.

bw 170

3:21 (treadmill @ 9.5)
3:15 (treadmill @ 9.5)
3:11 (treadmill @ 9.7)
3:08 (treadmill @ 9.9)

2:58
3:00
2:56
2:57

400 Meters out w/a turnaround, I'm curious about how it would be different if each run was one way.

30/M/190

As rx'd

3:27
3:21
3:18
3:14

John

1.5 mile warmup on treadmill then realized it wasn't raining as hard so went out to the track

4 rounds of 800m
2 min rest after each

3:36 - started out as warmup and decided to count it after 200m
3:19
3:25
3:09

Philadelphia Broad Street run (10 miles)
5/4/08

Rory Mac #609 from yesterday-

"#517 Nadia: tell me more about this Fran cough. Everytime I do it I hack like an emphysemic freak afterwards. Thought it was just me."

no not just you! after fran i usually have to sit down for 30 min and cough up a storm. it's not a normal light cough it's a deep nasty one! my tounge usually goes a little numb too. the cough usually lasts the whole day/night and even into the next day. sound familiar? ;-) fran seems to be the only WOD that does it to me.

bs2013- congrats on your progress! thanks for sharing your story and happy cf anniversary!

freddy c- i bragged to eric and a few others about how much of a baddass you are. 2:37 fran, holy smokes dude. congrats. wine and beer the night before fran? i can totally get on board with that!

400 m runs w/ 3 min. rest b/t rounds:
2:53/2:54/2:29/2:55

Forgot to post Fran times yesterday. Set a PR of 4:32. About a 1 min improvement since January.
Next goal is under 4 minutes.

M/45/153

Dark and cold at 5:30am
first 3 rds under 4-trouble with timer.
last rd 3:32

BW 171

2:39/2:54/2:58/2:54

I ran this in under 2:20.... when I was 13!!!! Now I'm depressed. Never thought I would feel old at 27.

Four rounds, each for time of:
800 meter run

2-3 minute rest intervals

1 - 4:06

2 - 4:00

3 - 3:58

4 - 3:50

3:29, 3:29, 3:28, 3:23 (Metallica song for the last sprint!)

M/41/73.5"/175

WOD, on treadmill w/incline at 2.0:
3:21
3:14
3:07
--had to quit, ran out of time (8:00 meeting at work today).

4x800m run
3:02
2:56
2:55
2:50

3.5 min rest between

been doing cf for 6 months. it still amazes me how a workout like fran that takes less than 10 min (for me) can leave my legs absolutely destroyed the next day. before cf, the workouts i did hardly ever left me sore the next day. never going back.

Another great day in Baghdad, yeah!! A little sore from yesterdays PR, which made the run even more exciting. Had to use the treadmill because outside running is still a little discouraged.

1 - 2:56
2 - 2:59
3 - 2:56
4 - 3:03

K0Cino also racked up the treadmill. Not bad for a newbie to the CF.

1 - 5:30
2 - 5:05
3 - 4:54
4 - 5:40

MattyB is floating somewhere in the Middle East. Looking forward to seeing his CF results after all the fun of traveling.

3..2..1..

SWEET

Alright, running. My favorite.

/sarcasm

800m-5.02
800m-4.47
400m-2.28
400m-2.11

Running and me NOT bff

M/28/190/6'0"

As Rx'd:

Run Rest
2:51.91 2:35.47
2:51.87 3:26.19
2:56.69 3:23.13
2:55.10

Total Run: 11:35.57
Total Rest: 9:24.79
Run + Rest: 21:00.36

32/F/5'10"/155#

800m runs outside; mixed terrain (road/gravel)

1 - 3:29 (first time on this route)
2 - 3:16
3 - 3:18
4 - 3:16

Rested approx. 5 min. between rounds

As rx'ed, however, after looking at the times, I'm suspect of the distance, will have to mark it off again.

3.25, 3.12, 3.16, 3.16, avg 3 mins, 5 sec rest for each

This was an awesome workout - every run is now a struggle to 'find' a POSE stride. I had a moment of feeling an inefficiency in my stride, and the resulting shift in hip/back relationship correlated with the faster last three runs. Then again, perhaps the first one just knocked the 520 AM kinks out of the system ...

Paul

I did this last night a couple hours after a soccer practice training with my college team. Only did 3 b/c I wanted to take it easy on my calves, but my times were as followed:
1st: 2:42
2nd: 2:44
3rd: 2:46

The spring is here! (Stockholm, Sweden)

went to the outside track (track and field area?) and ran, nice..

my legs are hurting from yesterday escpecially my right knee, been trying to stretch it all day, gotta keep doing that.

1 - 3,24
2 - 3,19
3 - 3,25
4 - 3,31

rest at almost exact time as my result on the rond before..

+ 2km at slow pace

I'm just surprised I got decent times having taken so much time off the WODs....must be because I haven't really changed my eating too much and have been getting somewhat decent sleep....

I live next to an elementary school and got a couple complaints from soccer mom's dropping their kid off...all of them were of the "you're making me feel bad about myself" variety...the dudes dropping off kids just kind of gave me the stink eye.

3:05
3:05
3:19
3:17

All sets between 4:20 and 4:50. NOT HAPPY.

Note to self - work on running!

f/29/155

29/m/200

as rx'd, 4 X 800. almost rull recovery in between.

3:01 (rest 2:00)
2:59 (rest 3:00)
3:15 (ugh. rest 3:30)
3:06

asuderelict #79, The video for today is part 7 of a series on the basic kettlebell swings, and specifically, this introduces the one arm swing, something rarely if ever used in CrossFit WODs. The Russian swing (eye level) is used to develop the mechanics for more complex swings. Part 6 explains this:
http://media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic6.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic6.mov

The standard swing for CrossFit WODs is the American swing (overhead). The difference is also covered in CrossFit Journal #25 (Sept 04).

On an off topic, does anyone know where I can find a timer that counts off work/rest intervals? I forgot to ask at class last night where they got there...

4:40
4:20
4:37
4:13

Treadmill 1.0 incline
I am not one for the runners. Need to put some work into it this spring and summer.

As rxd w/ 3 min rest:

3:02,2:47,3:03,2:48

Strong headwind on 1 & 3, tailwind on 2 & 4.

Subbed 1k row
3:49; 3:50; 3:52
Ran out of time for the fourth.

CFWUx2

WOD as rx'd
3:32
3:36
3:33
3:38

27/m/180

as rx'd

2:50
2:51
2:53
2:54

followed by a PR in FGB (300)

On a treadmill @ 2%, w/ 4 min. rest between.
3:20,3:23,3:23,3:19. Outside next time...

I've been trying to figure out how to go about the "Fight Gone Bad" workout w/o a medicine ball for wall ball. The gym that I use doesn't have any. Does anyone know of a good substitute exercise? I would appreciate any suggestions!

20/m/155

1/2 Angie plus 20# weight vest
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

8:06

An open letter to Crossfit,

I've been working out for years -- weights and cardio -- and thought I was in good shape on both until I did Fran yesterday as my first WOD. I dropped the weight from 95 to 65 pound for sets 2 and 3, but still got up this morning feeling vaguely like I'd been hit by a truck. I have no idea how long it took me because towards the end I mostly was concentrating on not dying.

You people are completely nuts, but I like it and definitely will be back. Thanks for the site.

43/f/5'6

wod

run on tracks, freezing cold
forgot stopwatch :(
good workout though

bs2103...great post!

I've been a CrossFitter for almost 2 years now and let me just say that over the months it's become an obsession. After Fran yesterday I was beat to hell, but what was I thinking directly after? Hmmm...I wonder what's in store for tomorrow? CrossFit never ceases to amaze me...I'll be heading to my first Level 1 cert in a couple of weeks (at CrossFit Marina) and I can't wait!

I've recruited 3 regulars and 2 newbies who aren't quite sure yet...they'll wake up, don't worry! I'm also starting up a garage gym and hope to affiliate in the next couple of months. I'd also like to thank Coach and everyone who is involved and who supports CrossFit. Until tomorrow...

Brian

These are the longest runs and the most I've run total in one day since I was in high school. A few months ago, I would have laughed if you'd asked me to even try. After a few months of Crossfit I just got up and I did it.

3:53
3:50
3:50
3:42

My calves hate me and I love it!

CFWU- no pu's
4:47
4:37
4:12
4:28
The first 2 I did I realized were 930 Meters...
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Joe #108

There's a free timer available online @ http://www.speedbagforum.com/timer.html

you just punch in your data and it has sounds and alarms etc.

Otherwise, Amazon has several including:

$20 - http://www.amazon.com/Everlast-7000-Personal-Round-Timer/dp/B000KQ0TJG/ref=pd_bbs_2?ie=UTF8&s=sporting-goods&qid=1207065275&sr=8-2
$77 - http://www.amazon.com/Amber-Boxing-Interval-Timer/dp/B000FE83Z0/ref=sr_1_14?ie=UTF8&s=sporting-goods&qid=1207065275&sr=8-14
$79 - http://www.amazon.com/Combat-Sports-International-Interval-Timer/dp/B000N5WVHM/ref=pd_bbs_sr_8?ie=UTF8&s=sporting-goods&qid=1207065275&sr=8-8
$149 - http://www.amazon.com/Ringside-High-Intensity-Interval-Timer/dp/B000NVX1LG/ref=pd_bbs_sr_10?ie=UTF8&s=sporting-goods&qid=1207065275&sr=8-10

27/M/214/6'2"

3:??
3:16
3:04
2:58

Forgot to start the stopwatch on the first round. Not too bad considering I was pushing a stroller with my 6 month old son inside.

3 X 10 : samson stretch, shoulder press 100# (wanted to do something different than dips for a change), GHD situps, overhead squat with stick, deadlifts 135# (working on DL and wanted a change to the back extensions), pullups

4 800m and 3 rest periods = 18:02

#4 Jake: my thoughts exactly!!
#8 UperScott: congratulations, sounds like fun doing CF as a family
#11 bs2103: congratulations!
#58 Alex: I do the CF warmup every day, but sometimes I interchange things (see above) to work on a weakness, or to do something different, etc.

I often wonder how many of the people who post each day will be here in a year, two years, 5 years, etc. CF is physically demanding, but also mentally challenging. It takes a lot to push to the limit 3 days straight, over and over again.

I think some people must burn out after a certain amount of time. Once the initial euphoria wears off, what makes one person continue and the next person stop? I don't know what the statistics are, but judging from the comments it seems like 5-10 people start CF everyday, yet the number off comments grows very slowly year to year.

Maybe not everyone continues to post comments, so maybe the number of people sticking with CF are higher than the comments reflect. Who really knows? Maybe the affiliates see it more directly. What is the ratio of new clients to clients with a year membership? Not everyone has a type A personality, so is it possible to attract and retain the passive types?

Just wondering. Any thoughts?

I did 4 miles/6.4 k in 32 minutes, I hope you are satasfied coach, it's just been very busy here in Baghdad, can't wait to leave.

Normal 2 mile APFT run. 14:25. I allways start off with a 6min and end with an 730-800.

WU .25 mi. walk on treadmill
WOD
3:09
3:09
3:09
3:09
all on treadmill

as rx'd on TM @ 1 incline:
3:19 - 3:21 - 3:22 - 3:17

On treadmill at TAMU Rec Center:

3:49
3:22
3:17
3:16

I LOATH running, so while my times might not be great, I'm proud of myself for even doing it. One thing I do notice while running, however, is that now that I'm CrossFitting (word?), I have much better control over my breathing than ever before. This has translated over to judo as well. Man, I love this stuff!

Oh, and did slow walk for ~2-3min between each run. Last time on the 4x400m runs, sitting down seemed to make each run harder.

#115 Pablo - seems like most folks here use thrusters with 10# to 20# dumbbells (depending on what you can handle)

34/M/77kg

As Rx'd:

2:40
2:46
2:46
2:45

3 min rest between sets

ok ive made the transition from bodybuilding to 1/2 bb 1/2 xfit, and then a little over a month ago to full crossfit. I have been doing crossfit for about a year, but have a question about the WOD. What do all of you do for your workout? Just the WOD and that is it. Dont get me wrong they do smoke me but i want to workout longer, does anyone have any suggestions on what i could do after the shorter WODs like yesterdays i completed in 6 min. that cant be a full workout. please help.

Matt#133, spend some time developing a good dynamic warm up for yourself and then pre and post wod you could work on some skills such as OHS, muscle ups, kipping practice, l-sits the list is too long to mention.
On a predominately metcon wod you could do some strength stuff first and on a strength day you could work on metcon skills like double unders and box jumps after.

M/38yoa/158lbs.
Warm up: 1 mile run
WOD: as rx'd:
1-3:36
2-3:29
3-3:17
4-3:04
Cool down: 60 situps/60 back extensions

800m
warm-up
3:22
1:30-45 walk/rest
3:16
1:30-45 walk/rest
3:26
1:30-45 walk/rest
3:21

total time ~21:20

cool-down

27/M

lower back is still tight from Hardest workout ever. Need to improve on times! Wind did not help either. I know, No Excuses...

Time Rest

3:37 2:00
4:05 2:00
3:57 3:00
3:27

as rxed.
2:42
3:00
3:01
3:50 - you think the sick feeling would make you run faster....

With rest in between..
total time was...
18:57
I have got alot of work to do

#82 Chris

Great suggestions. I was a bike officer in the OSU campus area for almost four years, what I would call the "riot years". Now I'm in the aviation section. The best part about that is since we have to maintain FAA class II flight physical standards I am allowed to do CrossFit on the clock.

#124...I have been CrossFitting for 4 years-never looked back. Have converted lifters and runners in Iraq, Afghanistan and Bosnia. I have a high school field hockey team I help with conditioning is currently drinking the Cool Aid. They love the diversity, the fact they are doing lifts the boys football team never touches and have dropped time off their timed mile without running every day. The boost in their confidence and self esteem is priceless.

Finally one I can do as rx'd!
treadmill: 3:18, 3:22, 3:27, 3:30
hamstring cramping last night. any suggestions?

25/M/156/5'8"
3:39
3:34
3:39
3:29
total=14:21
Did this at home outside, and we have to run up a hill at he end, totally sucks and hurts the calves. But i guess it is a better workout than flat ground.
Jeremy you better step up and beat this time!

Tyler
3:55
3:43
3:44
3:29
total= 14:51

Tyler did good today with keeping a steady pace.

Jon still out of running due to knee.

#119 Pablo
I've made 2 wall-balls in the past 3 or 4 months that are working out great. They take about 15 minutes to put together and cost about $15-$20.

It's in the FAQ also, but you can:
-cut open an old basketball
-fill it with sand
-I put the sand in a plastic garbage bag, tape it off, and then put another garbage bag over that and tape the hell out of it so it doesn't leak--depending on how heavy you want the ball, add another bag of sand.
-The first ball that I made I punched holes through the basketball and laced it up with a hockey skate lace to hold the ball shut--or, you can just glue and tape the slit closed.
-mine are both between about 17# and 20#

there's your wallball--bring it to the gym with you and enjoy all of the funny looks you get...

3:28
3:27
3:08
3:09

F/25/143/68.5"

3:23
3:21
3:19
3:15

I definitely need to work on my running.

Anyone have any good tips for a body building competition?

Day behind..."Fran" details there.

Started CF yesterday, did fran at 11:55

Today did:
3:20
3:46
3:51
3:46

34m 5'10"200#

Didn't sneak into the stadium tonight. Too early. The lights were on. Arabs came and watched me run my 800s, and applauded, and left the lights on for me.

2:26
2:39
2:44
2:50

Walked 400m / exactly 5:00 rest between each (a lot less than I wanted). Ran in socks, 2nd time trying that, bad blister.

Gruesome workout. Thank you Coach!

Run 800x4, rest between
on treadmill, 1% incline
5:02 (upto 6.6mph) rest 2mins
4:40 (6.3-6.8mph) rest 2 mins
4:44 (6.4mph) rest 2 mins
4:40 (6.3-7.1)

Total time: 25.06

41yo/f/155#
lisaq wux1
4x800 outside w/ CF Quantico- Those Marines are fast!
3:28
3:38
3:44
3:50 approx <3min rest b/t rounds

as Rx'd

2:56 (2 min rest)
3:04 (2 min rest)
3:06 (3 min rest)
3:37

sub’d rows for runs, 2 minutes between rounds
2:45-64cal-318watts
2:54-60c-271w
2:58-58c-253w
3:05-56c-230w

YEAH - Running!
F/35/140/5'9"

2:58
2:59
3:01
2:55

2 min rest between.
As rx'd! Lots of room to improve since I took the winter off from running!

2:56, 3:02, 3:10, 3:13

4 min rest between rnd's
on TM @ 2% grade.

37/m/245

3:23
3:30
3:48
3:48

3:00 rest in between

Four rounds, each for time of:
800 meter run

Rest as needed between efforts

Bench Press 135 lbs x 20
Bench Press 225 lbs (5 sets x 5 reps)
Bench Press 135 lbs x 20

800 meters
3:40
3:47
3:50
3:40

greg a wu

asrx'd 3:14
3:14 whatever 10 mph is on dreadmill
3:14
3:14

post 4x8x135 OHS
4x20x135 floor wipers

Just absolutely gave it everything I had today hope I have some for tomorrow.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

POSE POSE POSE!
I felt really good today and I think I ran my fastest 2 mile total ever! Adding up all the 800's. I think I'm going to run a 2 mile PT test style and see how I do, the fastest I ever ran in the ARMY was a 13:06, I never maxed it but I think I can do it now. I rested 4 min in between efforts and really pushed myself to get that intensity up.

2:37 SMOKE'N FAST (for me)
2:58
3:05
2:57

25 yom 185lb

M/26/175

4 rds for time
800m run
2 min rest between rds

3:20, 3:19, 3:32, 3:57

M/38/77"/215

2:55
2:57
2:55
2:55

slowed a little by the tight turns on this 1/10th mile track (get outside next time)

3:34
3:54
4:05
3:56

pitiful, but just shows what I need to work on.

32/m/6'5"/210

2:29
2:34
2:38
2:40

Raining last 2 days, so had to run on treadmill. Waiting for treadmill to get up to speed sucks, would rather do this outside on a track. Was going to rest till my HR got to 120 like someone said but that happened in about a 60 seconds, though maybe 115, but that took like 90 seconds and I was no where near ready to run again. So I didn't time my rest, just sat until my HR got under 100 then got up and on treadmill (HR would jump to 110 or so) and then hit it. I would estimate about 3:30 or 4:00 between runs. Guess I found something in CrossFit I can actually get good times on!

This is my inaugural Crossfit post

3:58, 3:47, 3:36, 3:25

As rx's
round 1: 3:48
round 2: 4:00

WHATS WRONG!! AFTER ROUND I GOT THE SAME FEELING EVERYTIME I RUN. IT'S LIKE THE TOP LACE OF THE SNEAKER WHERE YOU MAKE THE KNOT CUTS IN AND CUTS OF MY CIRCULATION AND I START LIMPING WHEN I REST/WALK IT OFF. I DON'T UNDERSTAND, NO MATTER WHAT SNEAKER I PUT OR THE LIGHTEST I TIE IT, IT STILL STARTS HURTING WHERE THE FOOT BENDS. THE AGGRAVATION OF NOT FINISHING THE WOD HURTS MORE THAN THE PAIN IN THE FOOT.

As rx'd
4:00
3:55
3:58
3:56

Dan are we sure that two laps around the neighborhood is 800m?

CFWU
Done at East 6th St. Track http://www.centralparktc.org/training/eastriver.htm
first time for me running on a track, and I like it a lot. This track also has a nice selection of outdoor pullup bars and paralettes for your warmup or WOD.

4:05
3:53
3:57
3:54

about a 3min rest in between. I live now about a 10min walk away from this track, so there is no excuse to ever use a treadmill. You really know how "fast" you are, when you are running along side the NYU middle distance runners..

45/M/6'/180

AS RX'D WITH 3:00 MIN REST BETWEEN EACH 800-M.

1- 2:44
2- 2:48
3- 2:51
4- 2:45 PUSHED HARD ON THIS ONE!

WANTED TO KEEP ALL ROUNDS UNDER 3:00 MIN. RAN TO "KISS" AND "GUNS AND ROSES". ROCK IS MY RUNNING METHOD!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Rajib, see a podiatrist...sounds like a broken foot!

51/M/152

3:20
3:25
3:26
3:21

At Soquel High track with Thomas Crubagh. Worked on POSE for about the first 200m of each round. Avg. HR's around 178, Peak HR's around 195. After 2 years of CF and 2 months of the Zone, I am simply stunned and delighted with these times. Thanks Coach.

As Rx'd
3:33/3:32/3:35/3:27
Total: 14:07

M/24/162

Warm Up:

Fran - see yesterday's WOD for times

R1: 2:46
R2: 2:50
R3: 2:53
R4: 2:52

Walked for .1 miles between rounds, ~2 min

42yom / 147

2:28
2:31
2:36
2:28

800 meter straight away. Jogged back to start to keep legs warm and active rest while reducing heart rate. Managed to stay relatively consistant with first and last sprint only 10 seconds apart.

Row 1000 x 4:
3:38
3:42
3:45
3:44

Sorry last run was 2:38 and not 2:28

Rajib #164

Look at a running site like runners world, they offer alternate ways to lace your sneakers to relieve pressure points. There is also one here but they don't go into where it relieves pressure

http://www.fieggen.com/shoelace/lacingmethods.htm

CFWU x3 +pushups

WOD as Rx'd with approx 3 minutes between rounds.
3:40
3:33
3:22
3:19

This workout was a perfect fit today.
It's like coach knows exactly what we need when we need it...not when we want it! :)

bs2103 - Great testimonial! I feel the same way... i don't know if its the endorphine rush from all the hard work or just the sense of pride and humility brought on by CF but I am completely addicted. I look forward to every workout even though i often cringe at seeing them. I just passed 6 mos and I've lost 12#s on Zone and feel stronger and faster and generally more fit then I ever have before. I can't wait to see what the 1 year mark will bring!

4:03
4:02
4:08
4:08

M/45/6' 225

As RX ed

3:58
3:58
3:48
3:35

40M/188#/5'7"

CFWU x3 +pushups

WOD as Rx'd with approx 3 minutes between rounds.
3:40
3:33
3:23
3:19

Sparky and had almost exactly the same times even though we varied the speeds during the runs. i love Crossfit!
Asthma boy out

Jet-lagged. Back in Germany for a TDY.

Warm-up: several minutes of walking

Four rounds, each for time of:

Run 800m

As Rx'd:

4:02
3:52
3:52
3:53

Track may have been bit short, but compensated for (+/- 10-15 meters)

Rested 3-3.5 min between efforts. Amazing what returning to sea level can do for your runs (spent the last 3.5 months at 3700').

f/58/5'6''/136

as rx'd

3:18
4:01
4:00
4:10

M/34/195

with 2 minutes rest between rounds:
4:11
4:13
4:12
4:05
Clearly I wasn't pushing hard enough on the first three rounds.
35/m/175

Thanks Coach!

I did weighted chins today for singles, worked up to 85lbs for a new PB. Played with ankle rehab and KBs in between sets.

Ok, I am new to Crossfit. This was my first WOD. I am tired of being pudgy and my old workouts just weren't cutting it. I have spent the last month finally getting my eating in shape. Now it is time to work on the body and mind. Today's workout was pretty good, but hard!

With 3 minutes rest between rounds:
3:42
3:56
4:11
4:13

26/m/6'0"/215 lb

My first seriously attempted WOD on a treadmill at my local crappy university gym.

3 minutes rest between rounds:
4:02
4:28
4:28
4:32

f/20/140/5'7

as rx'd
3:56
3:50
3:48
3:54

was still very sore from fran, first time with this wod even though ive been on crossfit since september.... not bad for someone who HATES running with a passion

definately scores to smash next time!! :)

24/m/6'/197

2:38
2:42
2:48
2:50

2 min rest

M/24/180

2:56
3:11
3:11
3:09
rest probably 4-5 minutes between

M/20/5'10"/175

As rx'd

2:49
2:55
3:00
3:09

Subbed 2 rounds of 800m

3:06
3:49

First run back after a long time, wanted to ease into it. I gotta say, the Fran soreness feels much better now!

Waiting for the tread mill to get up to speed definitely cost me some time here. If I can either a. get out on a track or b. figure a point 400 meters away I could shave some time.

4:23, 4:11, 3:59, 3:56

M/21/5'11"/215

at 400m outdoor track, 5 mins. rest btw.
2:49/2:48/2:54/2:57

29/M/180

3:11
3:09
3:13
3:18

3:30 rest between rounds.
First three 800's were barefoot. My feet were too cold to leave them off for the fourth.

asuderelict #122, thanks I found the exact one I saw here. It is the gymboss (www.gymboss.com)

M/52/205/74"
3:51, 3:51, 4:01, 4:03
4 minute rest between rounds.
Prior to WOD did my usual CFWUx2 with 95 lb OHS and front squats and did Burgener WU. I always do pushups to failure (40 to 50 reps per round) during warmup just to get some chest work in.

WU 20 minutes cycling

Times as rex'd

2.49
2.57
2.59
3.02

Times were faster then I could imagine..

Hell Yeah! Run Spartans!

3:37
3:29
3:22
3:16

3 minutes rest between each run

# 58 Do 3 rounds of the warm up every day .Work up to 15 reps.I believe it is one of the secretes to crossfit's effectiveness.
Uncle Dan

M/35/181

Done outside. Ran 400M and back. Nice tailwind on the way there, nasty headwind on the way back.

2:54
3:01
3:07
3:09

2:47 / 2:54 / 2:56 / 2:56

Sandy:
4'26, 4'18, 4'25, 4'30

2 minutes rest between rounds

No Equipment Necessary to Measure 400 Meters

Learn how to consistently measure off your paces and you can set up measured runs wherever you go.

When you learn the skill, you need a reliable measure --- the track is good, but 10 meter lines on flat, even ground is ideal.

The key is to use a comfortable, consistent pace, the one you can always, reliably adopt -- your normal walk. Count the number of paces it takes you to cover 10 meters. Try it several times to be satisfied with consistency. Notice the variation if you change your speed.

Then check it against a measured 100 meter length. You should be within 2%. Remember your pace count. You can use it anywhere. Mine is 13.5 paces per 10 meters, 135 paces gets me 100 meters. I've tested it many times, I'm always within 1%.

If you find a situation with uneven terrain, your pace count may differ from an as-the-crow-fly's linear measurement. That's ok, your run will adapt to the terrain just like your walk will; though the linear distance may be slightly less, it's still the equivalent of a normal 400 meter (or whatever) run for you, based on stride.

* * * *
Rajib, take off your shoes. Aside from relieving your pain, this may have the side effects of making you faster and tougher with a better running posture.

M 33/150/5'7"

As Rx'd on treadmill:

3:00
3:00
3:00
3:00

Bike ride to Huntington High as warm up.

3:29
3:36
3:41
3:27

Nasty headwind on the backstretch!

25/m/170

I got run off of the high school track by security so I went to the gym and ran 2 miles straight at 7.0 mph on the treadmill.

17 minutes

as rx'd
3:40
3:30
3:18
3:12
rest 3 min. between 800's
finish up with a few strides

amundson wu/cfwu sans pull ups

1. ? (hit the stop watch twice)
2. 2:56:?
3. 2:56:57
4. 2:56:18

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

Warm up: 800 meter run to the gym / CFWU + HSPU 3 sets 15 reps per set

WOD: 4 x 800 meter sprints

3:58
3:54
3:50
3:44

Cool Down: 800 meter run home from the gym.

800 meter Run: on treadmill (Settings: 7.8/7.9/8.0/8.1

Rest interval: Three minutes

I am just not a sprinter, but I am getting faster. I was working at my max effort on every one of these, as sad as that is. I had fun in a twisted kind of way though as usual :>)

Have Fun, Train Hard,

Billy

M/50/6'/195

re: #58 and #198

Been CFing about 4 months. Since I started doing the CFWU with some push ups thrown in, I have found my general strength and flexibility to be better. I agree with Dan #198, I have come to believe that the CFWU is an integral part of the WOD. You get a balanced, strong body and then the WODS hammer the various pathways/systems.

With all those dips in the WU, my bench press max has improved about 20 lbs despite the fact that there are weeks I do very little if any BPs. I like the ideas I get from other CFers, like throwing in some light deadlifts in place back of extensions, or adding some weight to the broomstick OHS in the warm up.

I want to tell all my workout buddies, you want some 'guns', do pull ups, forget the curls. You want some lats, forget pull downs, it's pull ups. I wasted alot of time on pull downs for years with zero results. From day one of pull ups - bam - the lats just popped out.

Anyway, I am a newbie, there's my little testimonial/rant!

42yo/185#/5'8"

2:43 - 3 minute rest
2:47 - 4 minute rest
2:51 - 5 minute rest
2:57

Did I ever mention that I HATE to run?! I must admit I am truly surprised that I kept them all under three minutes.

My lungs are still trashed from yesterday's Fran effort (video review- 2:38). Every time I crossed the 800m mark I was wheezing like a guy who smokes two packs of cigarettes a day. My lungs really hurt right now. I hope we have a weightlifting day tomorrow.

46 - 6' - 215#

As RX'd - 4 x 800m

3:09
3:06
3:12
3:12

Clydesdale division

male, 5'9", 160lbs, 26 yr
As Rx'd but on treadmill

11.0 mph (2:58)
11.2 mph (2:54)
11.5 mph (2:51)
11.7 mph (2:49)

It took the treadmill about 15 seconds to reach the indicated speed, so my actual average speed is a little less.

Last round about killed me.

CFWU X2
one lapwarm up,

then ran two miles in 18 mins - not as the WOD was setup.

Two lap cool down and more pullups.

alex

4.25
4.41
4.45
5.03

Rest equal to previous interval

Longtime lurker, first time poster.
Back issues have been the bane of my existence in getting started.

Pre-workout WU and post-workout stretching seem to have solved it. Shocking right?

46 - 175

as rx'd on the mill at 1% with a 4 minute rest between runs

3:51-3:55-3:54-3:50

HR was about 170 coming off the mill and less than 115 starting again.

m/34/70/190

3:04,3:08,3:00,2:48

30 y/o m 6'0" 185
2:54
2:56
2:58
3:07
walked 1 lap in between each.

49/M/220

4:01
3:49
3:44
3:34

Stronger with each round

m/32/164
cfwu x2 (excluding pullups)

8:48 as rx'd -- a huge improvement over my
usual time of well over 12 minutes.

As RX'd - 4 x 800m.
3:08
3:13
3:19
3:24

-Subbed rowing for running
-2:38.4
-2:46
-2:44.8
-2:47

m/27yo/185lbs

as Rx'd; rounds as follows:

1. 3:19
2. 3:18
3. 3:18
4. 3:06

m/32/6'7"/215

3:30
3:27
3:25
3:27

These times are pretty good for me. I might have been a little faster, but when I run, I take along my lovely 8mo daughter in the jog stroller. Not only is the extra weight a training benefit, but navigating through the neighborhood without upsetting the baby is quite the challenge.

Take it easy!

m/19/190#

3:42
3:46
3:50
3:58

Rested ~1:00 between each round. Great workout.

m/25/170/6'3"

2:38
2:42
2:45
2:40

4 mins rest. 86 degrees out today.

Sounds good #202 but its not realistic to run out(in nyc) without shoes. I don't have a treadmill so I need another alternative

3:31
3:38
3:49
4:24 (shins were splinting and calves were cramping)

2min rest between sets

19 / f / 5'7 / 142

as rx'd

800m run
2 minutes rest between each

3:14
3:19
3:29
3:29

21/m/6-2/190#

as Rx'd

2:48
2:53
2:52
2:52

3 min rest

"wisdom is gained through suffering"

On the track at Kezar Stadium.
2:40
2:45
2:48
2:49
Exactly 4:00 rest between runs.

Dudley Page Park (200m with turnarounds)

3:27
3:20
3:20
3:16

Legs were fried before this WOD so heaven help me tomorrow!

M/38/214

4 x 800 w/2:00 rest between each

3:45
3:30
3:52
3:38

I did this on a measured road course. 1 & 3 were into a very cold, hard headwind.

round 1 2:46
round 2 2:53
round 3 2:51
round 4 2:52

33/M/180
2:48 - 2:10 Rec
2:48 - 2:00 Rec
2:48 - 2:00 Rec
2:45

CFWU x 2, 5:30

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
As rx’d
M33/182/6’2.5”

On treadmill
2:59 (6 min rest/walk)
2:58 (6 min rest/walk)
2:56 (6 min rest/walk)
2:55
Since I started CrossFit 4 months ago I’ve improved in everything except running. My 5 k times have steadily declined and there is no joy in running. I don’t get the normal endorphins and highs, I’ve used to.
20 Dec 21:33
10 Jan 22:40
11 Mar 23:51
On reason might be that I did run 5 k on a weekly basis last summer and normally don’t run much at all in the fall and winter, but still, I’m a bit surprised about the poor performance. Rowing times are what they have been for years and I can still do a sub 20 min 5k without any problems. I do 1-4 Thai Boxing work outs per week and on weeks when I do 3 or 4 (on top of the WODs) I feel quite spent. This could contribute to the poor running performance as well.
Has anybody else had a similar experience with running after starting CF?

32 yom 250 bwt

on treadmill no incline
8.0 3:45
8.5 3:32
9.0 3:20
9.5 3:09

I wish they would make treadmills a little more sturdy at those globo gyms not all of us are walking at 3 mph with a 15 percent incline holding on for dear life. (i probably should just run outside but a little complaining feels good after that workout)

1. 3:32
2. 3:20
3. 3:25
4. 3:41

I get sore in my lower back after I run long distances. Does this mean I pull my upper body and /or hips back as I run?

I used to kind of hop as I ran, but I'm working on pose running. The back issue has always been there though.

Thanks.

Second day doing crossfit. Yesterday's Fran took forever, but was a good initiation.

Today:

3:06
3:26
3:35
3:18

not quite in the shape i was when I was swimming 4 hours a day.

Rob in Texas - Rock on man! I'm constantly trying to get converts to the CF way of thinking.
I generally mention it once, explain the general principals once and then mention it again a few weeks to a month later when they can see visible results in me and zero results from their workouts. Ususlly, unless they are COMPLETE MEATHEADS, they will see the light. :)

I am just curious since today was my first WOD, do any of you other CFT'ers do the WOD on top of other workouts or just the WOD. I realize that alot of these are pretty taxing on the body.

bwt:151

only had time to do 3:
2:44, 2:37, 2:34

28/m/191

still recovering from Level 1 Cert in Virginia Beach, so went about 90% on treadmill:

3:42
3:31
3:22
3:22

3:11
3:08
3:18
3:15

20/M/210
1.3:31
2.3:38
3.3:49
4.3:3:44
200 meter walked rest in-between

Jared - a lot of people do other workouts but more play sports or have aggressively physical jobs such as LEO, FF, USAF, Guardsmen, Marines etc... I've seen many posts from swimmers and runners who do additional workouts almost everyday.
I however am living proof that additional work is not necessary to see strong significant gains. I only have time for the WOD and I usually only get to do them 4, maybe 5 times a week.

I've been doing crossfit for a little more then 6 months and I've dropped about 12 pounds, lowered my Bodyfat by about 10% and am much much stronger then I was when I eeked out my first pathetic workout.
Hope this helps!

37M/5'10"/163#

As Rx: 2:51 - 2:53 - 3:23 - 3:11.

3:00 rests.

M/23/170

As Rx'd - UVic Outdoor Track

1 - 2:43
2 - 2:45
3 - 2:46
4 - 2:42

TOTAL = 10:56

3:11
3:00
3:05
2:58

36yom
5'11"
154lbs

5 min C2, CFWU (+DU each round)BWUX3

800m jog warm up then:
1: 2:53
2. 2:55
3. 2:56
3. 2:55
800m jog cool down.

I would really like to get an exact measurement on my 2 normal 400m neighborhood routes. Anyone know where I can get one of those wheel measurement devices?

3:03
3:01
3:04
3:09

time is ok...that POSE thing is awesome...hard to do

I like this one :)
After the 800m I did 8 single arm Kettlebell wings on each arm just to top it off.

2:51
2:57
2:54
2:51

I like this workout. Only thing is I had to do it on an indoor track :(

I like this one :)
After the 800m I did 8 single arm Kettlebell swings on each arm just to top it off.

2:51
2:57
2:54
2:51

I like this workout. Only thing is I had to do it on an indoor track :(

29 yom, 180 lbs

3:20, 3:18, 3:18, 3:18

The treadmill at the fire station won't go past 10.5, this was not my best.

Run 800m x 4 rest as needed between runs
3:21
3:20
3:26
3:18
825m road course, slight hills, some wind
toebud

31/m/190

Did something different today. Two couplets

Couplet 1:

Bench Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

then...

Couplet 2:

HSPU 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pull-ups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

27/m/183

3:08
3:08 weather was less than optimal.
3:12
3:04

16y/m/5'10/150

was semi cold with enough wind to topple a semi. ran on track, which i despise for the monotony, and uniformity of it all.

3:00 1st
3:00 2nd
2:58 3rd without shoes, because someone told me i wouldn't do it
2:50 4th still w/o shoe, but the last 200 is a sprint, and it kills your feet

SPC-crossfit

m/25/218/5'11"

As RX'd:

3:07
3:11
3:24
3:29

Not a fun one at all, especially when I realized the first half of my 800 was at a slight incline

I started off with some active stretching and a 800 meter warm up jog. I walked/jogged 800 meters between each 800 meter run and I finished up with a mile cool down jog.

3:06
3:18
3:20
3:21

Sometimes you win, sometimes you lose.

3:15
4:22
x:xx
x:xx

I didn't have anything in the tank and started feeling light headed so I called it after 2 rounds.

Legs were like lead from Fran...

3:39
3:43
3:46
3:49

25/M/180

3:10
3:11
3:11
3:05
running on a 1/16th mile track sucks.

M/22/6'1/185

as Rx'd

on outdoor track
rainy/stong winds

rnd 1- 3:16
rnd 2- 3:23
rnd 3- 3:26
rnd 4- 3:23

ehh, lower back still very sore and leg turnover wasn't really there, but still semi-pleased with the times.

WOD run 4*800m 3.09,2.53,2.56,2.48. on the treadmill at 1% incline, usual wind and torrential rain here in sunny Scotland. hope to try this outside ,but it's mental outside here!

2.44
2.45
2.51
2.58
HUA !!!

CFWU.

800m run:

3:51
3:45
3:32
3:25

Opted for a 10 mile run to Lambeau Field and back. Snowing when I started, sunny by the time I got back. Wisconsin weather as usual.

1 hr. 38 min.

4:04
3:58
3:45
3:59

m/28/195

as rx'd on a treadmill

3:09
3:06
3:06
3:06

3:02,2:59,3:01,3:02 all with about 7 min rest between sets

8.11 first two
9.23 second two
running with 1 min rest in between

800 meter run (rolling hills)
3:00 rest per set
3:10, 3:13, 3:11, 3:22

Hey, this is my second day ever doing CrossFit and loving it! Fran killed me yesterday, heres how I did today...

on outdoor track
3:26
3:36
4:00
4:30

18/m/175

Still working on knee rehab. Subbed rowing... Hopefully 1000m all out is comparable.

4x1000m - 2-4 minutes rest in-between

1 - 4:22
2 - 3:59
3 - 4:04
4 - 3:52

Hey, this is my second day ever doing CrossFit and loving it! Fran killed me yesterday, heres how I did today...

on outdoor track
3:26
3:36
4:00
4:30

18/m/6'1"/175

Anthony (M/29/170)

Warm up with weighted chinups, weighted ring dips, overhead press up to 115x5 for 3 sets, OHS, and lunges with our new kettlebells - we have some 2 poods finally!!

Then Erg Test from Fredericton Rowing Club (max watts):
Round 1: 659
Round 2: 669
Round 3: 677
Round 4: 706
Round 5: 711

Power felt flat, direct result from doing Fran yesterday, but overall I'm pretty happy with this. Overall a pretty lax night, but I'm sure tomorrow will be brutal.

Got my 1st Muscle up today!
Jim 48/M/165 3:29,3:20,3:18,3:15
Mark 28/M/240 4:47,5:20,4:47,4:41

AS FRAGGED

2:36
2:41
2:45
2:48

fran
2:49 then

4x800
313
308
304
256

ouch.

Oopps, forgot to mention I finished off with

Muscleups
BW+25x3
BW+45x2

The +45 was fun ... :|

3:11-3:12-3:10-3:06

3:38,3:36,3:32,3:07
I felt like I was going slower each round but the stopwatch said different

ran on balls of feet first 150 meters of last round...that may have been a factor in the faster time.

Pre: 400M jog; Burg WU, stretches.

WOD: (What I did): Jog 800M x 4 + CFWU x 3, utilizing my rest time to do each round of CFWU. In other words: jog-cfwu-jog-cfwu-jog-cfwu-jog. Time: 47:28. Avg. HR: 151. I did this to complete the running portion, as I know that my lack of running skill would kill the intended intensity. In globo, on TM; had to drop to 5 mph @ 1% grade after the first round.

Running is absolutely the hardest thing that CF requires me to do. That being said, I DO complete the running workouts as Rx'd, just slower (I find that jogging 6 mph @ 1% incline on TM gets my HR up to what most of the met-con WOD's do; any faster takes me above what I'm currently conditioned to sustain). I have improved greatly since I started CF, so I'm not hopeless; I'm just a genetic Bulldog in a world of mostly greyhounds here. The irony is that I do better in the met-con WOD's that don't include running than most other beginning CF'er (coming up on 7 months, solo).

Post: 400M walk-3.5mph @ 1% incline, stretch!

Sharon (F/40/130) 4:24; 4:33, 4:43; 4:43
Mark (M/41/200) 4:12;4:19; 4:42; 4:35

outdoor—very windy, but still not an excuse for the slow times.
Hubby's first Crossfit Workout!

As rx'd

3:40
3:25
3:24
3:24

rested 3 minutes after first round then 4 minutes on the others. Felt okay. Would have liked better times, but am pleased that times went down each time except last...darn it! Oh well. Great WOD!

As rx'ed (kinda)

3:04 (no rest)
4:16 (45 sec rest)
3:22 (60 sec rest)
3:44

Short on time so I cut out the resting, first 1600 straight through.

3:42
3:36
3:40
3:34
Between 3 and 4 min rest each round.

Thanks Coach!

24/F/132/5'8

3:45
4:00
4:17
4:07
about 4 min rests

M/19/188/5'6"
As Rx'd: 4:18, 4:10, 4:45, 4:10.

I'm so awesome at running.

/sarcasm

only ran one 800m at 3:06.32
hate running
opted for Barbara, easier on my sore shins
as previously rxd:
14:03.03

27/M/5'9"/165#

4x800M out in the not warm, not calm winds and not completely thawed sidewalks.

2:35
3:04
2:51
3:06

Rounds 2 and 4 were into the wind. Rested about 5 minutes between runs, which may have been too long because of the somewhat cold temp.

dsdsdsdsdsdsdsdsdsdssdsdssdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

High school track meet today so opted for a different workout. Modified: Fight Gone Bad

rd 1 rd 2 rd 3
40# thrusters 25 25 20
75# shp 25 25 20
box jumps 25 25 20
75# push press 25 25 20

Ran a 400 at the end of each round

280 total with 1200 m total run...not sure how to score that.

This felt way better than my first fight....I did pace myself though (learning from some of the videos and how to attain higher scores).

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

29/f/112

runs on tm

3:33
3:19
3:14
3:04

pre: wux2 + 10 freestanding HSPU (singles)
post: stretching

was hoping for a sub 3 on that last run. grrr. oh well happy that's over, i hate running!

Treadmill, with 7.5 mph (bpm) SmartPlaylist going:

4:23
3:57
3:58
3:58

m/6'1/205/26
"Fran" kicked my you know what, having some difficulty sitting and standing again. PR-5:59 last time 6:20, so some improvement same soreness.
800 meter run treadmill
9.5-3:17, 9.2-3:19,same,same rested for 1:30 each time.

M/23/170
2nd CF workout
2:48
3:43
3:55
3:39

as rx'd sorta; 1/2 mile vs 800m (more than the 1/2 mile if you count going around the people that dont know how to act on a track!)

3.07
3.32
3.33
3.23

Ok. . . .
Two mile run this morning with the pup, 16:00, but he's young!!! I kid. . . really. . .

Afternoon WOD with full kit, minus ammo & H20, 27 lbs.

1) 3:29
2) 3:38
3) 3:49
4) 3:39

There is always this horrible cross wind at Pope AFB track!! Nice track though. Totally sore, yesterday I did three rounds of Fran, literally, 21-15-9! I think I did a little much, no?

44/76"/191

CFWUx3x15

ran outdoor on track

3:47
3:45
3:43
3:42

walked 400m between laps (4-5 mins)

left some in the tank judging by the decreasing times Rd 1 - Rd 4

3:11
3:22
3:29
3:25
Did non expect to feel so drained at the end of this. Probably shouldnt have eaten pizza today-couldnt resist.

3:18
3:23
3:17
3:27

4 minute break between efforts.

m/38/6'1"/220

high 3's for all 4 800m.

M/33/5'6"/190

Ran on treadmill inside, pretty windy.

About a minute or two rest between each round.

3:18
3:14
3:41
3:33

Smoked myself on the 2nd one...

M/40/6'2"/200

As Rx'd, 3 minutes between rounds.

3:30
3:28
3:33
3:30

I still keep thinking I will make a miraculous jump to be able to work as rx'd in a mere month of doing crossfit when starting from couch potato status. At least I have improved my running so that I no longer get shin splints by merely stepping on the treadmill, let alone turning it on.

R1: 7.0 mph - 800m - 3 min rest
R2: 7.0 mph - 400m - 3 min rest
R3: 7.5 mph - 400m - 3 min rest
R4: 9.0 mph - 400m

F/27/125

3:32
3:33
3:35
3:32

While my times are super amazing, I'm not a very good runner and was shooting for sub fours. I know that I have Crossfit to thank for my times!!

Bwt: 134

Mixed it up a bit today, Fran kills my legs... they felt like lead.

- As many unbroken du's as possible (334)
- Run 800 m (2:48)
- As many unbroken du's as possible (115), jumped for another min.
- Run 800 m (2:40)

i meant *aren't* super amazing hahaha sorry!

26/m/6'1"/175

2:51
3:04
3:08
3:03

walk 400 in between. those hurt bad...

M/25/5'11"/170

3 minute rests in between

3:45
3:35
3:57
3:54

I suck

David
M - 32 - 5’10" - 174 BW

GJJ x 1.25 hours

WOD scaled due to weather:
1 - 5:21.29
2 - 5:07.16

Notes: CF Chatt course with hill runs. Storm moved in halfway through so I cut it short. I'll make up the remainder post WOD tomorrow.

25/m/155

as rx'd

3:04
3:02
3:00
2:58

killer....

32/male/161

All runs were .55 miles on treadmill at 1% incline

3:03/3:05/3:14/3:30

Jeff in VA John in NY

1/2 intensity week, so 800m x 2
Jeff 48/70"/190
2 x 880 outside slight downhill going out and slight uphill coming back
Round 1 - 3:10
Rest 4:50
Round 2 - 3:08

John 48/68"/160
On TM
Round 1: ¼ @ 8.8 MPH, 1/4 @ 9 MPH: 3:28
Rest 3 min
Round 2: ¼ @ 9 MPH, 1/4 @ 9.4 MPH: 3:21
as feeling prety perky about this till I saw Jeff's times

M/34/145
CFWU X 3

All four runs at 10 mph on treadmill, 1% incline, 3:30 rest between runs.

M/22/153 cfwux1

As rx'd on treadmill:
3:31
3:40
3:35
3:20

did a descent warmup, PU, jumprope, etc.

did workout as rx'd

4 rounds at 9-10mph on treadmill. 2.5 min rest in between. some where in the low 3 mins for each round.

crossfit is awesome.

cfwux3

4 x 800m run

1. 5:36
2. 5:06
3. 5:14
4. 4:56

M/31/180/6'

legs were really sore from fran.

3:02
3:01
3:02
3:03

walked with Anne and Nathan to Haverford H.S. track:

1. ran 600m - infant son crying - stopped to investigate. okay, i was gasping.
2. 800m - 3:58
3. 800m - 3:38
4. abandoned - someone was tired and hungry.

3:03
2:42
2:48
2:40

800m w/ rest:

2:52
2:44
2:50
2:47

m/30/6'/193
I took the dogs out with me for this one. They usually don't like running long distances, so this was perfect for them.

3:34
3:33
3:44
3:29

last one was without the dogs because they were beginning to lag.

4x800m
on treadmill
3:58,3:53,3:43,3:33
Legs very sore from Fran

Ran on track.
3:18
3:23
3:37
1:41 400 meter lap
1:55 400 meter lap, wanted to see how much I droped off on the last 400. Fran ate me up yesterday.

M/6'/50/198

3 x CFWU
5 sets of 5 x 195 bench press
4 x 800m on treadmill 1% inc
4:01
3:59
4:00
3:57

3 minutes rest between each, and I was shot at the end.

cfwu x3

as rx'd

3:48
3:59
3:54
3:56

Went out for the runs outside with my 4 yr. old daughter on her bike. She did an awesome job on her little mountain bike. I could have gone faster.
3:46, had to pump up her tires
3:24
3:33
around 3:40 she was getting very tired from biking half of it into a very brisk wind. She was very proud when I told her she just did the workout Daddy does from the computer, big smile. We did one last sprint with the wind home from the post office. 1:30 Then did Fran tonite also for my best time 6:45, legs had very little gas after the runs, but managed a good time.

Back from the gymnastic cert which was awesome by the way.

The runs were:
3:12, 3:01, 3:07, 3:06 (5min rest between)

37/M/185/5'9"

AM-WOD as Rx'd
Gravel track, 3000 ft ASL
2:54
3:00 Rest
3:07
3:00 Rest
3:07
3:00 Rest
3:12

PM-
1x12 95# Hang Power Clean
1x12 115# Hang Power Clean
3x12 135# Hang Power Clean

1x26 BW Bench Press 185#
1 min rest
1X8 BW Bench Press

10x 55# One Arm KB Power Snatch R-Arm
10x KTE's
10x 55# One Arm KB Power Snatch L-Arm
10x KTE's
Repeat All 1 more time
All Snatches without touching Ground
Then 3x12 80# DB Bench Press

Well if we were trying to see who would get the most time I think I would be the winner : (

I ran/jogged and sprinted 3miles last night after FGB WOD...........not prepared for tonight's wod at all....

And with my short legs not much of a runner......I am only 5'2...and dont forget the 1/2".....short legs, and rusty engine

It was an unfun trail...but a trial most def. I went one way back and forth 16 times which is 4 rounds of 800 meters omg........snore

5:20 break 3:00
5:30 break 3:00
6:00 break 4:00
6:12 *********
I did it so that is what makes me happy! Next time I hope I can shed some time.....

Thank you everybody for being such inspirations!!!

3:54 @ 8 mph on t-mill
3:41 @ 8.5
3:30 @ 9
3:30 @ 9

10 min ellip wu 19/19.

I was a little surprised each time I looked at my watch. Did a 400m route, there and back.

2:45
2:46
2:47
2:44

I'm consistent. AND my last round is always my fastest in every WOD.

22/M/162

1 - 4:16 22.5# vest
2 - 3:47 22.5# vest
3 - 3:33 22.5# vest
4 - 3:03 no vest

Second day back into Crossfit (been doing other training) and I forgot how worked up I get thinking all day about the WOD. (I don't do torture until 8ish). Spent but loving the run times.
2:31, 2:36, 2:37, 2:34 w/ 2:00 rest in between.

Glad to be back!!

One week in and I check the WOD every night like a giddy schoolgirl.

3:20
3:32
3:31
3:38

90 seconds rest. I'm a clydesdale...

Four rounds, each for time of: SUB 3 rounds
800 meter run

1 - 7:29

2 - 6:45

3 - 7:23

36/m/5'8"/210#

Treadmill
1. 3:20
2. 2:59
3. 3:10
4. wimped out on full distance...did 0.33 miles in 1:58...puking at globogym not smiled upon

27/m/170

3:02
3:03
3:13
3:05

about 3 min rest between runs

F 13 67" 139

Four rounds, each for time of: SUB 3 rounds
800 meter run

1 - 5:14

2 - 6:14

3 - 5:36

36/M/203/5'7"

As Rx'ed

5:30
4:30
4:30
4:30

22/m/171

As rx'd with 3:00 minutes of rest between each.

2:58
2:57
3:07
3:07

26/m/185/6'3"

2:55 - Round 1
Rest - 1:30
2:54 - Round 2
Rest - 2:00
3:10 - Round 3
Rest - 2:30
3:05 - Round 4

As Rx'd
3:11
3:15
3:35 non pose
3:21

My goal was all sub 3:30. The third round I could have gone faster, but i wanted to test out the old way to prove to myself it was less efficient.I feel really locked in on pose now.

My friend from yesterday also gave it a try.

3:41
400 meters
400 meters
400 meters
"I'm starting to love the pain, even though the pain sucks."

Jake 3:16,3:40,3:29,3:18 as rx'd
Laura 4:00,3:55,3:45,3:39 rowing

m/36/172

As RX
3:39
3:43
3:51
3:45

Outside with 3:00 rest between runs. Fran was a straight kick in the nuticles, man.

I substituted rowing for the running.

1000 m rows.

Quick question for everyone - what is your typical wattage for rowing on these extended rows?

The following are my rowing times. I had to split up the final two rows a bit (I was really trying to do some sprints.

round 1 - 1000 m - 4:06 - - 175 watt average/min
round 2 - 1000 m - 4:00 - - 203 watt average/min
round 3 - 750 m - 3:00 - - 206 watt average / min
round 4 - 500 m - 2:00 - - 225 watt average / min
round 5 - 250 m - 1:00 - - 275 watt average / min
round 6 - 250 m - 0:50 - - 325 watt average / min
round 7 - 250 m - 0:50 - - 325 watt average / min

Any responses on the wattage?

wow i bombed this one.

went too fast and couldn't complete the fourth rnd.

3:21
3:21
3:42
booooooooooo.......

done on treadmill

felt liek i was going to fall off the treadmill on 3rd rnd and my legs were giving out. started cramping up and did not have the gas in the tank.

i ate like crap today and did this in the evening so thats probably part of the problem.

good news is i start on the zone tomorrow for 5 days a week!

Felt good to get back to running. Been having to take it easy with getting sick and pulling my lower back last week. Times were 3:07, 3:18, 3:07, 3:08. This is best kool-aid I have ever tasted.

S/F

33/210/6'/week 6

3:16
3:09
3:26
2:52

wow
flirting with pukie

sweet i havnt done much running this week give my uper body some rest

20m165
Wow, I felt pukie coming by the end
2:36.55 2:43.51 2:48.08 2:48.27
with about three and a half minutes to recover between rounds

35/M/6-01/185

2:52/3:01/2:58/3:07

27/F/140/5'3

3:00
2:58
2:59
2:58

It was pouring here in Lakeland today. Going to the track was out of the question, and the treadmills at my gym were packed. So I did the following:

21-15-9
225lb Deadlift & Ringdips.
7:40

By doing deadlifts today I've guaranteed that we do deadlifts tomorrow. :)

M/45/172

mv high on Truman.

to fremont 3:54
fromot to school 3:34

Knee killing me after so had to stop

#51 "CalmLikeaBomb" LOL That was hilarious, and you really got me! I was looking at your times and thinking, "WOW that's a wide variance between rounds!" :) Good one for this April fool!

On treadmill
4:20
4:05
3:59
4:04

m/25/6'2/205

did the tabata dl/pu mashup first

total of 52dl's and 36 pu's...after the 4th rd i had to switch from L pu's to kipping pu's to keep it going.

ran on the treadmill at 1.0 incline, rested 3 min between rds

rd 1-3:35
rd 2-3:45
rd 3-3:38
rd 4-3:31

3:00, 3:00, 2:45, 2:55

As Rx'ed - Tredmill

3:13

3:18

3:30

3:11

giver

30 yom, 160#
As rx'ed, runs where done on a tredmill at 3% incline. 2min brake in between them.
3:17.06
3:22.56
3:20.06
3:15.97

M/5'9"/190/23

1 - 2:45
2 - 2:52
3 - 3:03
4 - 3:07

As Rx'd

2:33
2:50
2:45
2:53

My friend and I combined this one with one of the Navy Seal workouts:

21-15-9
30lb One Armed Snatches
50lb Kettlebell swings
Run 400 meters between sets.

After the last set of 9 we started today's WOD.

Didn't time the whole thing, but it took about 30 minutes and was a great workout.

#1 - 2:57
#2 - 2:53
#3 - 2:53
#4 - 2:57

Wasn't that strange how that worked out? It was like seeing my run times in the mirror, or like seeing a graph with a peak in the middle. Great workout...I loved it, I hated it, I love that it's over. Good night!

7777777777777777777777777777777
7777777777777777777777777777777

3:40
3:33
3:35
3:27

7777777777777777777777777777777
7777777777777777777777777777777

Four rounds, each for time of:
800 meter run with 2 min. rest between
3:12
3:09
3:10
3:18

......
4x800m

2:39
2:35
2:40
2:41

Recovery was walk and jog about 5-6 min between.

12:54 (2:59, 3:10, 3:17, 3:28)
5 minutes rest between runs.

2:53
2:55
2:55
2:59
wow my legs are trashed!

16/M
Round 1- 3:43
Round 2- 3:53
Round 3- 4:00
Round 4- 3:52

37m 185
3:15
3:19
3:08
3:17
~3min rest each time

Just I reminder to myself when this workout comes up again and I have to compare my times.

Ran on outdoor 400 meter track with 2:30 minute rests.

3:40
4:00
4:00
3:50

I am disappointed in these times and realize how out of shape I am. I hope things get get better from here.

3:43
4:00
4:19
1:46 (400m)

29m/170

3:14
3:25
3:30
3:32

1:1 work:rest...hilly and windy

Powell

My running was pathetic but in my defense I did this workout right after doing Fran so my legs were gone

the odd times are running and even resting

3.47/3.33/3.40/2.17/3.48/2.53/3.48

First day back on crossfit...lovin it

Changed the workout, ran bleachers (8 stair cases up per lap) then did a lap (8 x 400)

3:30, 3:36, 3:35, 3:31 between 2:00 and 2:30 rest between. I need to get more running in and get those down.

22/M/6'1/189
First three runs on indoor track
3:09
3:05
3:14
Last run on treadmill for comparison's sake
2:52

Interesting...

30m/205
800M x 4

2:51/2:59/2:58/2:49

walked one recovery lap each round approx 5-6 min rest.

Did anyone else find that the laps got easier as you went?

3:57,3:40,4:14,4:24, 5 min rests between efforts.

2:29
2:35
2:41
2:43

M/51/165 Wed. 04/02

WOD - sub'd 1/2 mi. on treadmill for 800 mt.

rd. 1 - 4:27, 3 min. rest
rd. 2 - 4:10, 2 min. rest
rd. 3 - 4:22, 4 min. rest
rd. 4 - 4:29

Finished with 3 rd. of:
ring dips X 10 reps, decline pushups X 10 reps

M50/170

3:45

3:32

3:35

3:38

to the sign and back

22/M/6'3"/185

2:45.78
2:42.50
2:43.81
2:35.13

My workout partner is 21/m/5'9"/150 and he left me in the dust:

2:37.26
2:34.94
2:31.63
2:28.84

I'm posting for my Fran from a couple of days ago...

I've been doing CrossFit on and off for a while now, the "off" part b/c of injuries and a surgery mostly. I did my first "real" Fran today in 13:25. It hurt like hell by the way.

First, I need to send much respect and admiration to you studs and...studettes(?) who smoked my time. You are all very impressive. Give me a while, I'll get there!

Secondly, fighting my way through the workout and finishing the last 9 thrusters and pullups (from a rafter in my storage room) unbroken is one of the toughest things I've done in a very long time. And regardless of my time, I'm extremely proud of myself for pushing and not giving up.

I have to echo BS above and pass my gratitude along to everyone involved in producing, maintaining and frequenting this site. You have no idea how appreciative I really am. You guys rock... See you all here tomorrow...

4rds 800m
jay and myself
4:40
3:40
3:32
3:28
we walked around track for 3-4min before next rd. Not sure why but times kept getting faster. Figure we were just trying to get the pain over quicker

33/M/180

10mph w/ 2% incline on treadmill for all four rounds

Had to do this on a treadmill at the firehouse, which sucked. I definitely need to work on my running.

3:19
3:28
3:32
3:26

bw 150 age 39
3:36
3:39
3:39
3:33

3:32/3:26/3:16/3:35 - treadmill #2 incline - 2 min breaks

J: terrible times for me today. Just wasnt feeling the running, had a sore calf.
3:50
3:50
3:40
4:15 (up hill entire route)

K: Good day for 3rd workout.
5:15 ave. on all of them.

2:50
2:46
2;46
2:42
2min Rest between intervals.

40/M/186

CFWU x2

3:45
3:48
3:46
3:40
Rested 3 minutes between. Want to each under 3:35 next time.

3:29
3:39
4:47
4:34

3-4 min walking rest treadmill

m/42/175
4x1000m rowing
3:54
3:54
3:58
4:00
rowed additional 500 recovery 2:00
rested 2 minutes in between each set.
Heart Rate 147average 175max 113 average recovery

4.01
3.46
3.45
3.46

30y/o 6'2'' 185lbs

3:15
3:30
3:30
3:45

3min rest walks on treadmill.

Also pr on kips w/ 30 during warm up

40y/oM
75" 203#
2:50
2:54
2:55
3:05

Row 4x1000m

57/M/193 3:59.9, 3:52.2, 3:51.1, 3:55.0

47/F/127 4:22.4, 4:20.8, 4:14.9, 4:14.3

6'1"/200/27m
2:47
2:48
2:48
2:48

24M/6'6"/245lbs

4 rounds of Bear Complex
95#x7
105#x7
115#x7
135#x4 (tried to rest at bottom and lost balance and bar. Could have finished if it was no for that).

Then 2x 800 meter row (2:50,2:40)

and 2x 800 Meter run (3:20,3:17)

Did a row then a run etc... only break was to move from one to the other and sip some water.

As rx'd 4X800 M.

3:08
3:13
3:19
3:24

16/M/132

I HATE RUNNING!

15:39

Scaled down to 4x 400m to ensure greater intensity.

1:35
1:43
1:56
1:50

People doing sub 3:00 for all 4 rounds of 800m...you guys are sick.

3:10
3:27
3:33
3:28

Ran the first one then decided I needed to slow down a bit to finish the WOD. Ran it on a treader with a 1 degree incline. Does the soreness ever go away? I've been doing this a week and feel like I'm gonna fall apart.

4.46/4.10/4.40/3.41 - uphill/downhill

4:22
4:18
4:32 met pukey
5:32 last half mile kinda gross
not much of a runner just yet

3.59
4.35
4.30
4.25

m/36/185

3:24
3:51
4:01

Only did 3 rounds and only rested about 30 sec between rounds because of limited time.

f/33/??

Ran 3 800m runs + 1 400m run (walked 1/2 of 3rd 800m)

M/35/143/5'-5"

as rx'd on treadmill @ home 2 min rest 'tween rounds

4 X 3:32 (8.2 on TM)

Did 40mins of weights, then hit this workout. Ate crappy last night, and still feel drained from Fran. I know...excuses. Still decent times.

3:11
3:11
3:17
3:28

M/26/5'7"/152

48/m/140
mile warmup
2:43
2:43
2:42
1:31 (400) calf cramp
mile cool down

M/35/5'11"/215
Subbed 4X Row 1Km
3:56.36
4:00
4:01.47
4:09.77

trying to learn the POSE method.

1.5 miles out to my training area.

4 efforts for about 3:30 average.

not too impressive

29/M/335/5'10

.5 mile warm up

1) 5:52
2) 6:08
3) 5:40
4) 5:52

25/f/5'2/132#

breakfast: run 4 miles = 30 minutes

cfwu
WOD:
3:06
3:00
2:59
2:58

not best effort. bleah.

post: one of the few CrossFit workouts i did not finish the day it was rx'd (didn't have enough time for the whole thing), nor made up since...

21-18-15-12-9 rep rounds for time of
95# deadlift
95# hang power clean
95# front squat
95# push jerk
time = 39:54
went into it feelin blah and the time speaks to that overall state. at least feeling a lil redeemed that i finished it at all, and at the rx'd (men's) weight!

post: 2nd day of CrossFit for new convert

Veronica 34/5'5/130ish#
as many rounds possible in 10 minutes of:
2 gravitron pull-ups (100# assistance)
4 push-ups (hands elevated 2 feet above floor)
6 squats (full ROM)
total = 11 rounds
but after 10 minutes wuz up i tricked her into doing 2 extra minutes and 2 extra rounds, hehe. she's a soldier tho, and stay

M/45/6'/195

Substituted 800 meter row

3:14:2
3:26:6
3:28:1
3:31:7

5 minutes break between the rounds!

2:41
2:51
3:00
3:05

FOR SPARTA!!

As rx'd
3:45
3:26
3:58
3:38

on a track.

26/5'7"/135

Thanks Coach! I remember thinking to myself the last time we ran 400's, "the only thing that would make this suck more is if he made us do 800's." So two weeks later, here they are.

I've revised my opinion, 800's aren't as bad... I have to pace myself a bit or I won't finish. On 400's it's a true sprint.

2:46
2:58
3:15
3:08

4th felt dog slow, was very surprised when I saw the stopwatch. Pretty happy with these times, my best mile is 6:02. Rest periods of 3 to 4 minutes.

Did "fight gone bad" instead since I missed it last time.

227 total score.

Subbed sumo deadlift for row.

as rx'd
23/M/178

2:34
2:30
2:31
2:27

was in no rush...didn't rush my breaks at all

at the 'butterdome' indoor track at university of alberta......edmonton, ab, canada

m/35/216

1. 2:52
2. 2:52
3. 2:49
4. 2:40

F/33/143/65"

CFWU X 3 C40lbs

Total time 21:31
First 4:18
Rest 1:00
Second ????

Got my rings today!!! I'm so excited - plus my friend shipped my Buddy Lee rope - woo hoo!!!

3:12/3:25/3:30/3:20
all rest periods were equal to the time the previous run took. It was quite chiily mostly due to the wind and I'm getting old and slow

No time for a WOD today, but since I had 1.5 hours of cycle commuting, I added some hard sprints of about 3 minutes each to my home commute. The last two sprints were up hill, gave the last one everything I had left after Fran.

CrossFit FOB Paliwoda

Adam- 26/5'6"/165lbs

As Rx'd

Adam- 3:10, 3:18, 3:18, 3:03

m/30yrs/165lbs

RX'd
2:56
2:53
2:58
2:52
my rest times were the whatever my lap time was. It made it fun
Love the run days

Crossfit Warm Up
4X800m sprint
4X400m walk between set for rest period

Thumper
M/30/165/69"

1. 2:49
2. 2:53
3. 2:59
4. 3:10

Rooster
F/29/130/66"

1. 2:48
2. 2:51
3. 2:57
4. 3:00

as rx’d on treadmill

Set 1: 2:46
Set 2: 2:46
Set 3: 2:46
Set 4: 2:46

3 min rest between runs

3:48
3:37
4:02
4:11

M\190\43

Ran on a treadmill, each 800 was 3:30 with about 3 minutes rest between each.

M/24/5'8"/130lbs

4 min rest in between sets

2:52
3:09
3:16
3:01

Sprints were all 3:24-3:25 except for one crap one at 3:44. I took 3 minutes rest between sets. It is hard to do this properly on a treadmill. Can't wait to move (moving closer to a track).

Tariq

31/m/5'8"/180

3:45,3:35,3:40,3:55

47/M/167
3:31
3:25
3:31
3:23

Tam
5:02
4:51
4:53
4:35

2:41 2:47 2:53 2:53
*3 min breaks*

3:38
3:27
3:24
3:23

40/m/212 need to be 192

M

Did 4min on 2 off on c2

meters:

1106
1066
1004
1026

3:22
3:40
3:38
3:43

If there's anything I hate worse than running, it's running in the wind. What a crappy day.

I did a CFWUx3, then ended up doing 1 800M run, felt like crap, then ran two 400M and quit. It was just not a good workout day for me.

800M - 3:46
400M - 1:59
400M - 1:45

3:42
3:39
3:36
3:29

(14:26 total running time ~8.314 MPH avg.
Rested exactly 3 minutes b/w sets.

165/29/m/5.9

m/40/6'/195

done on 4/2/08
first did Modified WOD

20 GHSU
20 Back Ext

14:40

then today's WOD: Four rounds, each for time of:
half mile run, treadmill
about 4min with 90 sec rest
23:52 total 142ahr/162mhr

in Quito at 8000' altitude . . . sucks.

Treadmill @ 1% incline

4:30
4:37
4:35
4:45

Jodi (F/29/108)
CFWUx1
Mobility Drills

Overhead Press
25x5
35x5
45x5
55x5
65x5

Max Watts on Rower
1st attempt - 369
2nd attempt - 377
3rd attempt - 398

Then played with our new 2 pood kettlebell. Did multiple swings with it. It felt pretty good.

31/m/148

1) 2:58
2) 2:57
3) 2:54
4) 2:53

145lbs/31yoa

In England now, and did this WOD on an international treadmill, so my estimations were way off. I'm assuming I ran .5 km, not miles, so here's my time: 1:52, 1:48, 1:44, 1:39.

2:48
2:55
2:56
2:53

5-6 minutes rest between efforts.

m 38 / 195
I mixed my usual full body workout in during the rest periods.

200 abs
800 m in 3:40

30 pull ups
800 m in 3:20

30 incline bench (145)
800 m in 3:16

30 tri-ceps cable
800 m in 3:45

1st Round: 3:01
2nd: 3:14
3rd: 3:15
4th: 3:15

26/M/5'9"/183

3:23
3:23
3:23
3:17

5 min rest between rounds

Total time - 13:26

Four rounds, each for time of:
800 meter run
1) 3:34.35
2) 3:44.69
3) 3:49.76
4) 3:47.35
Rested 2-3 minutes between each round
Runs on Jr. High track

M/27/6'1"/192#

Round
1. 4:45
2. 4.24
3. 4.17
4. 4.10

3:45,3:45,3:45,3:50 with four minutes break

32/m/195

done on treadmill. ran 1/2 mile.
3:52
3:39
3:27
3:27

58m 165lbs

as rx'd on treadmill
3:58
3:59
3:49
3:49
1:30 rest between

33/m/220

3:22
3:35
3:32
3:34

3:30 reset in between

<

3:18
3:30
3:42
3:41

14:11 total

~3 min rests between sets

<

Four rounds, each for time of:
800 meter run (subbed 1000 m rows)

Rest as needed between efforts.

3:48, 3:49, 3:49, 3:53

My strategy: maintain 1:50 per 500m pace for first and third 250 m segments, 1:55-2:00 for second and fourth

day off on the WODs. traveled from Baghdad to Al Udeid yesterday. excited to be coming home after 6 months. all 800s ~2:55...running 10 MPH on treadmill.

will task the GHSU and back extensions tomorrow on the day off.

home you are doing well BooSmith...see ya soon Mark!
3..2..1

left Baghdad yesterday, now in Al Udeid and ready to get home. All 800s done ~ 2:55 (10 MPH on treadmill). Am a day off so will tackle the GHSUs and back extensions tomorrow.

keep working hard BooSmith.
see ya in a few days Mark.

3...2...1

Mattyb

3:10
3:01
3:45
3:06

Route was up over a small hill.

1st timer. M 40/170.
3:36, 3:32, 3:26, 3:19 on a treadmill, 2 min rest.

m/27/210

On treadmill

2:59
2:48
2:44
2:44

3 min rest btw sets......this felt good....quick recovery

did angie yesterday, and fran the day before. legs kinda junk.

all runs outside on dirt track

3:28
3:37
3:39
3:32

3 min rest between rounds

50/M/75/184

on treadmill
3:02
2:55
2:47
3:00

approx 3-4 min rest
.4 mi warmup

22/M/155#

2:46
2:58
3:01
3:50 (Excessive vomit on the indoor track. Got some wierd looks)

34 M 195

As Rx'ed
3:24
3:25
3:26
3:27

M/28/225

Didn't time each round, lost my stopwatch.

~21 min. total including rest.

I ran in the morning so did the following instead:

1. 10 lb Weights on a Bosu, 4 sets of 12 reps
- Squat/front raise
- Squat/shoulder press
- Squat/lateral raises

2. 10 minutes on the bike
- 1 minute steady pace
- 1 minute high intensity

3. 1000 meters rowing

4. mini-cindy: 10 minutes of the triplet
- 5 pull ups
- 10 push ups
- 15 air squats
(8 sets)

5. Abs 5 sets of 12 reps
- Knees to elbows
- L-sits from hanging bar

Finished with some DB core work.

32/F/140

Did this on a treadmill, yuck, gives me pain in my right shin

3:45 (8.0 mph)
3:22 (8.5, increased to 9.0)
3:18 (9.0)
3:17 (9.0, increased to 9.5, just wanted to finish)

M/54/226
two miles outside
5:11
4:41 (wind assisted)
5:37 (headwind)
5:18
20:47 total

Colby M/24/175: 2:25, 2:27, 2:15, 1:58 outside
Hart M/30/160: 2:49, 2:41, 2:53, 2:51 treadmill
Brade M/34/190: 3:04, 3:08, 3:00, 2:48 treadmill
Ryan M/23/190: 3:10, 3:19, 3:23, 3:12 outside
Nate M/24/185: 3:26, 3:20, 3:27, 3:21 outside

I know Colby's times seem absurd, but in college he ran 48 second 400's and 1:55 800's. He made us look like fools.

45/m/180/73
4x800 treadmill

3:26
3:58
3:45
3:46
23:50 total w/rest

19 years / male / 125 lbs / 5'4"
4 rounds of 800 meter run

3 minutes, 15 seconds
3 minutes, 22 seconds
3 minutes, 26 seconds
3 minutes, 41 seconds

M/22/185lb/6'
Indoor Track, as Rx'ed

1- 3:02
2- 3:03
3- 3:05
4- 3:00

3:15
3:29
3:25
3:17

5 minute breaks

EJJEJEJJEEJEJJJEEJEEEJEJEJJJEJEJEJEJJEJEEEJJJ
M/34/170
3:00
2:58
RESTING UP FOR RUN TEST TOMORROW ONLY 2 ROUNDS

Big time off day
3:29
3:31
3:26
3:12

Subbed rowing.

4 x 800 meters, 3:30 rest. Around 25 - 26 spm

Split Times:
2:48.0 (1:45 split)
2:46.2 (1:43.9 split)
2:44.3 (1:42.7 split)
2:39.7 (1:39.8 split)

Negative splits are always the way to go. Can probably drop the rest and start at a quicker pace.

M/24/205

315
323
336
326

13:45

m/24/205

315
323
336
326

2 min rest in between each.

33/M/175

4 min rest between each 800

2:47
3:06
3:00
3:10

I like this "rest as needed" business.

24/M/170

As Rx'ed on an outdoor track
400m warmup jog

1- 2:46 (4 min rest)
2- 3:02 (5 min rest)
3- 3:12 (5 min rest)
4- 3:13

Posting a day late

m/28/5'11"/185 lbs
As rx'd on treadmill with 1.0% incline

1. 2:50
2. 2:47
3. 2:57
4. 2:58

Approximately 3 mins (1/4 mile walk in between rds) couldn't get the treadmill to go any faster. Hope to run these on a track next time.

On treadmill w 1.0% incline
3:12
3:21
3:06
3:15

3:58
4:12
4:12
4:10

1 walking lap after each 800. Outdoors on 1/4 mile track. Could have pushed harder, but somewhat new to this and 18 was 30 years ago....but starting to feel that way ! Thanks Coach.

On TM 1% incline
3.45
3.34
3.47
3.38

At Pope Gym: Treadmills
3:11
3:00
2:55
2:46

1/4 mile walk/jog rest between each.

33/M/185

2:51
2:52
2:53
2:52

Funny that some of these seemed easier than others, but all came in around same time.

M/35/5'8"

Legs kinda junk from doing Fran yesterday (6:30)

3:13
3:24
3:33
3:24
Dirt track outside. I guess I need to take the POSE running cert.

m/43/175

1 mile warm up

1. 2:51
3min rest
2. 2:49
3:30 rest
3. 2:48
4min rest
4. 2:49

1/2 mile cool down

M 35/226

sub 800m row at fire station

d: 3 3:00
d: 3-4 3:09
d: 4 3:10
d: 8 2:57

m/222/33/6"0

as Rx'ed

3:55/3:32/3:18/3:14

first round, 8.0 on treadmill
second round, 8.5 on treadmill, last .8 at 9.0
third round, 9.0 on treadmill, last .8 at 10.0
fourth round, 9.0 on treadmill, last .8 at 11.4

rested 6 minutes after 1st round( stopped to talk to someone), about 3 minutes in next two rounds.

36/6'2"/195

Changed this up just a bit so not at RX'd:
1) Row 800m - Time 2:40
2) Row 800m - Time 2:48
3) Run 800m on Treadmill @ 3% incline - Time 3:56
4) Run 800m on Treadmill @ 5% incline - Time 4:30

3 minutes of rest between sets. Pretty tough considering Fran was yesterday.

Here is my Fran video, finally broke into 3 minutes: http://www.youtube.com/watch?v=aenJbN96kMo

-Brent

3:34
3:18
3:22
3:18

28/m/130

4:09
3:47
3:46
3:42

3:08
3:09
3:09
3:17-left quad started to tighten

3 min rests

36/m/230
4 rounds 800m:
3:42
3:32
3:24
3:20
On treadmill w/ 2-3 min rests.

m/40/178

treadmill w/app 3 min rests between

3:42
3:22
3:26
3:22

4:40
4:42

Started too late and ran out of time

I think I need to check my route distance, too... might be a bit long

1000m row
3:36
3:32
3:32
3:32

Max 65# db bench press between rounds.

M/31/198

CFWUx2, burgnerx2

800m run, 1000m row x2

Charity-
runs outside
rested 2 min. between each 800
3:10
3:06
3:05
3:05

Finally got to this one today. I forget the exact time for each round, but total time was 13:30 with no more than 45 seconds rest between each round. It was done on a treadmill.

32/m/195

used treadmill at 1/2 mi setting

3:52
3:39
3:27
3:27

21.m.140.66"

3:10
3:10
3:10
3:10

I did this workout at a class at CrossFit Brand X.

30 OHS 65#
20 TTB
30 FR SQUAT 65#
30 hollow rocks
30 back squats 65#
40 sit ups

17:30

I had to break up the OHS too much.

4/2/08 - 2:48, 2:58, ~3:29, 2:56 (~3 min rest between rounds)

I'm late at getting this posted from yesterday:
Worked on pose technique learned over the weekend at the cert:

3:37
3:43
3:45
3:34

I still need a lot of work!

CrossFit Snohomish-Trainer *Jeff Vale*
1-3:27
2-3:34
3-3:38
4-3:31
Lost left shoe on fourth round.(didnt even have skippy pulling)

CrossFit Snohomish-Trainer *Jeff Vale*
2 minute breaks

2:55
3:01
2:59

Thought it was only 3 rounds for some reason...

As Rx'd:

1. 3:04
2. 3:09
3. 3:11
4. 3:14

Three to four minutes of rest between rounds.

runs were on treadmill. i forgot the inhaler this morning so asthma was choking me.

4:03
3:50
3:51
4:05

3:17, 3:18, 3:21, 3:33(with munchie, one leash adjustment, and a little munchie dragging)

M/32/75kg
03/04/08
Treadmill
1. 2:50
2. 2:50
3. 2:42
4. 2.39

on the treadmill:

3:11 (9.5)
3:01 (10.0)
2:51 (10.5)
2:51 (10.5)

m/26/184

Jeff @ West Seattle Stadium
around track
w/ 20# vest
2 min. rest between
3:07
3:18
3:21
3:14

Ran this after a Fran;

Did not keep splits
Total time was 15:42. Kept the watch running through the rest times. Most splits were around 3 min.

rugby practice instead

m/29/207

I put in my 400 splits and my rest:

Times:
400m 1.21
400m 1.41 (800m 3.02)
rest 4.27
400m 1.36
400m 1.47 (800m 3.23)
rest 4.31
400m 1.35
400m 1.40 (800m 3.15)
rest 4.41
400m 1.46
400m 1.44 (800m 3.30)

On treadmill, 5 min rest btwn runs
2:42
2:52
2:47
2:44

Snow's almost gone, tracks will be clear soon!

4:26
4:40
4:40
4:40

45/m/71 kg
3xCFWU, no back ext.
As rx'd
3:41
3:33
3:30
3:35
Seems like the distance was more like 900 m.

20080403 1330
1km row in 4:03.5, CFWU 15 x 3 (sub 10 x 3 ring dips, +10 x 3 feet-on-bar-HSPU)
WOD080401: 4 rounds 800m runs for time, rest prn; as rx'd 3:32.35 (400m splits of 1:31.40 + 2:00.95), 3:50.13 (1:50.12 + 2:00.01), 3:34.23 (1:38.30 + 1:55.93), 3:45.45 (1:47.78 + 1:57.67); rested ~5mins in between

forgot to mention that that was on a track...
people are posting some impressive times!...sigh...

22/F/170

3:49
3:54
4:13
4:35
on a track, i always seem to run faster on a treadmill, but it was just too nice of a day to be inside

halved it
3:07,3:37

3:12
3:17
3:23
3:30

total 13:22

23/m/5'8/170

2 min Pushups
2 min situps

Then As Rx'd with 3:30 rest between each round

3:13
3:21
3:17
3:21
Total: 13:12

Male 46 years 6'4"/236lbs = Treadmll

3:45, 3:33, 3:29, 3:15

2:55
3:08
3:10
3:05

12:18 total

Did five rounds. Indoor in essex
200m walk inbetween rounds 2-3 min
2:56
2:52
2:54
2:57
3:00

-800m runs on treadmill (0.5 miles) - all 4 rds at speed=9.4; 6:22/mile

F/33/115#

Treadmill
3:34
3:35
3:22
3:30

Male/19/158
Awkward, 300 meter indoor track.

2:37
2:41
2:39
2:40

How the hell Crossfit is making my mid-distance faster... I was a distance runner before crossfit... I have yet to figure out.

37/m/177
4 rounds 800m on treadmill @ 1%
2 min. rest between rounds
3:48, 3:58, 3:53, 4:02

M/46/145
Done on 080403
At the track
3 laps for WU,
2x15 pushups, 20 lunges, 15 situps WU

3:03
3:12
3:15
3:14

On 3 minutes rest

(done 4/3)
Ran around my neighborhood with my best guess at 800m. 3:00 rest between each round. The stops were on the hills which killed me.
5:17, 5:26(stopped twice to walk a little), 5:37(one stop to walk), 5:34(one stop)
Total: 30:54...160/183

Only ran two rounds
4:32
4:36

Didn't push myself too hard as the last 400m WOD I limped around all week because of sore ankles and knees.

3.33x3 at 14kmh 1% inc. on treadmill

28/194/m

Round 1 3:17
Round 2 3:24
Round 3 3:26
Round 4 3:22

Total 13:29

MAWL

M - 3:03 3:14 3:19 3:04 (800m around block)
A - 3:53 3:57 3:58 3:50 (800m up and down street)

39/m/175

as rx'd on treadmill

3:30
3:17
3:25
3:15

22/m/175
1 - 2:37
2 - 2:30
3 - 2:43
4 - 2:50

On treadmill
4.23
4.07
4.06
3.50

First three done with 1:1 work:rest ratio, with the last one 1:1.5 ratio.

2:31
2:38
2:51
2:53

40/M/175

I ran outside on a school track, which felt great for a change. The times really surprised me...

2:44
2:50
2:41
2:37

Two minutes rest between rounds.

4:30
4:30
4:45
4:40

43/m/6'/175

2:55
3:15
3:20
3:23

Ran inside at Y on treadmill. Lungs screaming!

3:35
3:33
3:34
3:45

As Rx´d

1 - 3:43
2 - 3:30
3 - 3:15
4 - 2:55

27/f/140
3:10
3:20
3:14
3:16
on treadmill

2:43 level 11 tredmill
2:43
2:30 level 12 tredmill
2:43

3:50
3:33
3:50
4:01

cross country

as rx'd 2:39/2:34/2:35/2:44. Was hoping for all sub 2:30. Next time.

3:07
2:57
3:07
3:20

37/m/5'8"/150

rest 5min, last rest 2min

3:25
3:25
3:22
3:26
-----
13:38

m/20/6'1"/185

2:59
2:59
2:59
2:55

Ankle still bad, rowed instead;

2:43.7
2:42.6
2:43.3
2:40.7

34/M/170#/6'0"

2:56
3:01
3:04
3:07

1% w/ 3 min breaks in the following times:
3:04, 3:07, 3:14, 3:25

felt pretty crummy

subbed 8 interval sprints 30s work : 60s rest all uphill

38/M/256#/6'0"
I ran around my block. I'm not sure how far it is but I think it is somewhere between 400m and 800m. I thought it was over 800m but based one the times people are posting and where I've been in the past, I really doubt that is the case.

2:34
3:29
3:19
2:58

I rested for a long time between rounds. Especially after I completely wiped myself out on the first round.

Outside with Coach. 3 minutes in between.

3:04
3:00
3:08
3:15

2:36, 2:38, 2:41, 2:38

1) 3'02"
2) 3'15"
3) 3'37"
4) 3'21"

Was pretty painful after a late night.

29/ M/ 67kg/ crossfit since 1/8 2008

age 41
bwt 211#

time was between 3:35 and 3:45 on all rounds.

m/40/240

3:31
3:15
3:23
3:33

M 35/159lbs completed on 6 APR 08

CFWU 3X15
03:29
03:23
03:18
03:12
On treadmill

actually got to run

3:08, 2:59, 2:58, 2:54

Very strong headwind on first one.

M- 3:08-2:59-3:00-2:51
E- 3:56-4:01-3:56-3:58
G-3:41-3:48-3:47-4:00

27/m/233

4:23
4:16
4:36
4:28

4:39
4:43

Doing a few WODs today to catch up from week vacation, so only did two rounds. Did at outside parking lot. Pushed myself each round on last 200m, but could have pushed harder earlier.

35/m/200/6'

3:02
2:57
2:56
2:57

25/m/175

A little late on the post, but here we go:

2:47
2:43
2:48
2:43

Utilized the treadmill to keep my times consistent

3:21
3:29
3:32
3:33
Outdoors on high school track.
Note: legs and cardio felt great. Struggled a bit with breathing / seasonal allergies. Felt like a Ferrari in 2nd gear; couldn't quite hit top speed.

CFWU x 2
Subbed 1k rows x 4
3:56
4:18
4:16
4:11

Morning run at HS track...I do not feel at my strongest this early but it did feel good. Calves are still killing me from a previous WOD.

3:31/3:29/3:32/3:26

Last one was more pose-style, so I guess I should have done all of them like that...next time. My best 800 is in the 3:17 range, so these seemed slow.

3.31
3.36
3.26
3.27

34M175
2:48.78
3:03.91
3:10.25
3:13.81

Much less degradation than I had thought I'd see

35F130
4:28
4:27
4:19
4:40
She says that it takes about 2 miles to hit her stride. Tough workout.

M/20/6'1''/183

2:59
2:59
2:59
2:55

Ran 4 800's on the track, but had no stopwatch. I think I was probably between 2:50 - 3:25 per 800.

Noob here, missed the part about time for each round, but total time (with rests) = 26.37 (about 2 min rest in between)

No WOD today because of flu..

m/27/6'2"/210

CFWUx3

as Rx'd 3:00 each

43/m/166

800 meters x 4 rounds: 3 minute rest

3:28
3:37
3:46
3:35

finally running outside. Better times despite only running outside 3 times in 4 months.

M/27/230/6'3

3:11
3:24
3:34
3:31

Legs are still pretty toast from lady Fran.

CFWU x 3 (5reps)
4 rounds .8 miles (realised the treadmill wasn't in km after I finished...)resting 1:1

5:47
6:20
6:37
6:10

CFWU
3:27
3:07
3:07
3:09
M/47/195#/72"

CFWU - pullups (hotel gym doesn't have a bar!)

.48mi on a treadmill

3:07
3:10
3:12
3:07

I could/would definitely do better outside with this one.

treadmill 8.0 3:53
8.5 3:40
9.0 less
9.5 crashed at 2 minutes near .35 miles

on treadmill

3:29
3:27
3:25
3:21

26 yom 6'2" 155#

Pre: CFWUx3

4x1000m row on damper level 5 with 2 min. rest between sets:

3:55
4:10
4:10
4:11

Age 35
BW 150#

as rx'd:

2:56
2:57
2:59
2:58

8888888888888

FEET STILL NO GOOD WITH PLANTAR FAC.

ROW 1000M
1 - 3.31
2 - 3.33
3 - 3.47 - ALL MENTAL ON THIS ONE, WEAK.
4 - 3.33

8888888888888888888

I forgot to post this one a long time ago...dont remember the exact treadmill settings...

10mph @ 2%
10pmh @ 2%
9mph @ 2%
8mph @ 1%

Age 36
BW 183

CFWU 2x15
3:05
3:09
3:15
3:21

did a mess of pushups between rounds

3:27
3:29
3:40
3:37
shoot for all four under 3:30 next time

3:00
3:12
3:15
3:20

No rest between rounds because I was moving slow to begin with

7:01
7:29
7:17
7:05

26/m/5'9"/165lbs
CFWU 3x10 (dips subbed with pushups - no dip bar available)
3:44 - 3:26 - 3:36 - 3:42
rest around 3 mins between rounds

on a treadmill

3:05
3:10
3:07
3:06

************************ 04/15

Sub's deepwater running at SSC:

3:30 w/ 2 min rest x 4

Looks like I'm the only one who did the buttercup version of this workout.

Changed 800 to 200 meters.

Round 1 - 24.60
Round 2 - 25.48
Round 3 - 26.45
Round 4 - 24.77
Total - 1:44.30
Average - 25.65 I think

Around 800 meter walk between sets
Goal is to reduce that time to an average of 23seconds for 200 meters before going up to the next level of 400 meters.

4:30, 4:05
Then, I swam 22 laps. Didn't time it.

cfwu x 3
wod on track 2:00 rest btwn each run and
20 pushups w/ feet on chair
3:14
3:17
3:21
3:19

sub'ed rowing.
each leg around 3:30

3:10, 3:30, 3:32, 3:34

29/m/5'10"/220lbs

1 round: 4m13s
2 round: 3m27s
3 round: 3m27s
4 round: 4m30s
*5min rest min

CFWU x 3

Ran two laps, walked one lap for rest

3:35
3:30
3:32
3:29

30/M/170

CFWU
3:20, 3:25, 3:23, 3:22 on outdoor track.

34/M/160

as rx'd on treadmill - 2 minute rests

4:07
3:47
4:06
3:52

m/34/5'9/176

Did on 4/23 on off day. Make up from week off before end of tax season.

CFWU - 3. No upper body since off day.
2 sets superman raises

3:16
3:21
3:33
3:27

CFWU
4:12
3:46
3:30
3:18
m/47/198#/72"

45/m/207
CfWU
3:42
3:44
3:44
3:27

45/m/207
CfWU
3:42
3:44
3:44
3:27

2:39
2:36
2:38
2:32
AVG = 2:36

Done at Crossfit Clarksville

as Rxd on 1.5 incline treadmill
4:07
3:33
3:34
3:32

27/m/6/218

as rxd

2:52
2:54
2:53
3:20

46/197/m
3:05
3:21
3:18
3:16