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