and the hits just keep on coming. Looking forward to this even though I am still pretty sore after yesterdays 3 WOD's but will battle on. Thanks coach. Go legs go

This is gonna be a hoot. Legs are still wasted!

Sounds like Fun

This is going to suck so bad.

REALITY CHECK! I went to the grocery store to do my ZONE shopping today and finally got a scale and a measuring cup. :0 When I got home and used it I couldn't believe my eyes. I poked the scale for two minutes trying to figure out how I broke it on the way home! I'm in shock how far off my eye was from what a REAL block is. AND I drank Olive Oil.

One my way the store I stopped in a fight gym and got a day pass so I could do Elizabeth. I ended updoing bootleg Elizabeth with bar dips and those little 25# plates for my cleans. Anyway..

some guy was doing bicep curls when I started the WOD.
He looked over and said "I'm doing my Curls for the girls. Looks like you're working hard over there. Pretty good for a girl.. I guess I'm being sexist. How long have you been doing that?"
I responded "That's fine. I've been doing CROSSFIT for a year. Looks like you're NOT working hard over there. How long have YOU been doing THAT?"

ooh GloboGyms.

nice WOD......please keep up early posts....im on east coast, its nice to see them before bedtime

Is there a rule of thumb on interval training recovery time ... a time equal to the effort perhaps i.e. 4:00 half mile -4:00 recovery etc?

It's amazing how when done right, 800m x3 hurts so bad. Arrgghh!

Get some, Go again!

Where has this site been my life?!?!?!?!! Lookin forward to some good ol fashioned cardio! Anyone in the MD/DC/VA area slide thru my shop for a free frozen yogurt with 0 fat, 32 cal and only 4 carbs! I also lounge around doin L-Sits on the checkout counter and work on my handstands! ;O)www.whoathatslow.com

LOL Allison that is priceless!!

#5 AllisonNYC/CALI/slash
I went home today to study for finals where I belong to a not so Globo, Globo gym. They don't like BB, but they also no nothing about fitness. Today there actually was a BB there. A big idiot BB doing curls in front of the mirror while flirting with the women he was "training" and then benching 225 and not touching his chest. People were starring at him and asking him questions. I then went over to the pull up bar in the power rack and wipped out my rings and stopwatch. Instead of doing the normal CF warm up I did a couple of muscle ups, people saw what I was doing and stopped talking to the BB and came over to ask me questions and I told them about CF and they seemed highly interested. I looked over and saw the BB and he looked really sad, I think I hurt his ego)-:
My ego grew huge, then I beat the s@#t out of myself during Elizabeth and felt very humbled. I love Globo gyms, they make doing CF so much more interesting.

#5 Allison

way to call that dude out, that is hilarious. my elizabeth story is nowhere near as funny or inspiring. it actually involves a good ammount of crying and phone call to my mom to tell her i love her.

karate

do i just run 2 miles straight thru, or do i run a quarter mile, rest and hit the next one?

#5- AllieCali.. ( the former AllisonNYC )

Priceless comeback to a bad pickup line. :-D I am surprised that you didn't see if he could do a muscle-up, do more than 6 pullups, etc. I guess picking on the gusy with 'show muscles' is too easy.

diet and portions- a true challenge. While I never have weighed food, it was a surprise to actually see what a 1/2 cup or 1 cup serving was or a 3-4 oz portion of meat or fish. YIKES !! Thankfully that knowledge started to sink in before huge firehouse meals took there toll.

why oh why coach do you hate me. as far as i know, we've never met, so why do you hate me so bad.

running = the devil.

Vance

I have the same inquiry as brian o'donnell... 2 miles straight or 4 sets of 800m? 2 miles straight is no problem.

Did "Elizabeth" this afternoon at John's garage gym. Been about three weeks since I've done a Crossfit workout, but I'm trying to get back on track. Time was 7'50" and I cheated on the ring dips. I'm sure I'll get better as I get back into the routine.

Sometimes people ask odd questions.

The fact the it says '4 rounds of 800m' means that you run 4 rounds of 800m.

If you were supposed to run 2 miles it would say 'Run 2 miles'

Oh it also mentions 'rest as needed between efforts' which means yes, you can rest as needed between efforts

Hope that helps

well how bout that? freddy is the face of the crossfit games. too funny.

4 sets of 800 =
Run 800m....rest...repeat 3 more times.

Did anyone else forsee running for today?

#16 danielle: run 800m (1/2mile) at a race pace, rest as needed before doing the next one, probably about four or five minutes - for best results try to keep each set within 10sec.

Peace!

I love this workout! I'm a bigger fan of 400m, but 800m are next on the list.

#13 and #16
Run half of a mile, 800m, and rest as needed. Then, run another 800m and rest as needed. This workout gives you a lot of leeway on how you would like to rest.

yup it's 4 800m sprints .. if you ran 2 miles you probably wouldn't be able to maintain the speed you can running only 0.5 miles at a time w/ rests in between

#5 and #11 Allison and Adam

i love stories like that. i truly began crossfit about 4 months ago, and before that i dabbled in BW exercises mixed with some BB, and looking back at it all i can do is laugh at what i was. im incredibly greatful for the wealth of knowledge crossfit has given me, and look forward to continuing to learn as much as i can every day.

I wish I had had rings for tuesday's WOD. Im fried. Triple the reps on the dips is murder. Running sounds good.

So this crossfit thing has been rocking my world for about 3 weeks now, and I'm loving it!!!

Quick question for all you veterans ... Any good ideas for what I can do for the next two weeks while traveling in the Gobi desert? No pull-up bars around.

Thanks!

Keith

Just mapped out a quick route on Mapmyrun.com for this one. Good thing is, it's right out my front door...bad thing is about 400m of it is uphill! Gonna be a killer workout bright and early. Good luck all!

Kieth, I travel quite a bit for work and it's makeshift to do any CF workouts. I would recommend looking at all the videos for various workouts and piece your own together. Lots of pushups, burpees, situps, air squats, and running are what I do when I'm gone. Pick up a rock and do a weighted carry, or weighted lunges. There are all kinds of good workouts in the vid section. Good luck to ya!

I'm glad you guys got a kick out of that :)

I wish I was laughing along with you but I'm close to crying right now. This scale thing is really freaking me out. I only did one meal today with a scale and I'm already hungry. How am I going to make it through the whole day tomorrow!?? I thought not eating bread for 5 days was hard... guess that's just the start.

For the person who was wondering why I haven't leaned out doing CrossFit - apparently it's because I've been eating about 70 blocks a day!!

i dindnt do the wod and im sorry for cloggin up this thread but i was just wounderin if n e body knows why my fingers (right hand only mainly thumb and index)became numb after some over head squats and hangin snatches its been a couple of hrs and the sensation has not let up..... has this happin to n e one b 4 ??? please e-mail me or somthin billynojokes@gmail.com .... thanx agin

#28 AllisonCali-

The Zone works!

I have tried it since the first of the year...

Have dropped 15 lbs...not trying to do that...but for sure leaned out.

I was after performance and my times and personal records keep coming...so seems to work for me!

Portion management is what it is all about....funny thing, my diet hasn't changed much but the portion management has made a BIG difference.

Stay the course...Results to be seen in about 6 weeks. I for one will be looking forward to it.

billynojokes: the same thing happened to me with OHS. the numbness was gone the next morning but came back during my next workout. anybody know what this is?

ouch. this one was so deceiving last time.

ahhh!

Triathlon certification?? Sweeet! Where do I sign up?

Seriously though, CrossFit has gotten me into the best shape of my life in the 2 years I've been doing it. I couldn't have asked for a better workout. Not only that, but it certainly trains your mind to actually go the distance even when your body feels like it wants to give up. It has helped me tremendously in during triathlons. I'll be doing my 6th in June. Can't wait!

p.s. They didn't show him try to actually get his feet in the shoes while riding. I tried that once...nearly whipped out. I need to see an example :)

@ #28 AllieCali and #30 wtp,

I'm interested in getting started with the zone diet. But how do you plan on/continue to stay within your block limit when it comes to times like going out to eat or special occasions, stuff where you aren't exactly eating food you made right in your own kitchen? Anyone else have any advice?

Thanks

Anyone from RI wanna try to start meeting up to do a lil crossfitting since we dont have a CF gym around here?

I haven’t been posting in a while but I just wanted to say that I got my FIRST muscle-up yesterday! Then I went back up and got 5 more in a row; felt sooooo great. I had to do them on a pull up bar though because I don’t have rings.

Question: Is there a general consensus whether muscle-ups are harder on a pull up bar or rings?

-Dan

#28 Allison I know that feeling. They key to getting on the diet and staying on the diet is to let yourself cheat a little bit in the begining ( I stress a litlle bit) and then ween yourself off it over time. I have seen many people as well as myself go through what your going through and everybody ends up going back to their old ways because they overload themself at first. It's like doing your first CF workout, it looks simple enough, and then you do it and you want to cry and the next day your unbelievably sore and you scared s@#tless of what the next WOD will be like and how you can survive it again. Like all things in life it gets easier with time and then you will love it. Trust me on this one I used to be able to eat a whole package of double stuff oreos in one sitting and drink a 2 liter of soda in one day and now I eat a steady Paleo. I don't weigh stuff anymore, and after a while you will find this out too, because I got used to what an actual meal looks like. I wish you and everyone out there trying to stay on the zone good luck! It will be suck........a lot in the beginning but then it becomes an after thoght.

I haven’t been posting in a while but I just wanted to say that I got my FIRST muscle-up yesterday! Then I went back up and got 5 more in a row; felt sooooo great. I had to do them on a pull up bar though because I don’t have rings.

Question: Is there a general consensus whether muscle-ups are harder on a pull up bar or rings?

-Dan

allison-

i have the same experience training in a 'globogym' almost everyday. the regulars know and i would say 'respect' me, but you always get the new guy who just stares, and makes dumb comments. i also got the 'that's pretty good for a girl' comment when i was deadlifting 250lbs. you just gotta laugh at them. one of my friends/co-workers also a trainer at the gym was watching me to elizabeth today. when i was done he said you know what what? guys watch you workout and leave with their balls in their hands. ;-) got a kick out of that one. just ignore these dudes and keep on keepin on.

re: the zone. i too 'zoned' for 3 months but without a scale. once i got a scale i realized i was over eating in somethings and undereating in others. it's so important to weigh and measure. good luck, and learn to love that broccoli. broccoli, green beans, and lettuce become your best friend. how many blocks are you doing?

Triathlons? WTF? aren't endurance sports totally antithetical to everything crossfit is about?

#34 michigan-

I too would love to hear what people do. when i go out i end up saying eff the zone, i just can't make it work. how do you do sushi on the zone? the other day i actually packed 3oz deli turkey and 6 almonds to have with my beer at a bar. the problem came when i wanted a second beer, then wine..then came the cheese plate, bread and crab cakes. haha. dieting is brutal.

To make up elizabeth and do tomorrow's...
800 m run
18-12-6 of 135# cleans + ring dips
800 m run
for time

That's a damn nice bike in the photo. Titanium... /drool

#43 Rajib

That is a fantastic idea, since I missed Elizabeth also. You are a genius....

33 m 193#

I haven't posted in about a week because I've been doing workouts with CrossFit KAF and I prefer my posts to be results of the day's WOD and not a substitute.

Anyways, the reason I'm posting is in response to #35 and #41. I don't think that triathlons are antithetical to the spirit of CrossFit at all. In fact, I think it's right in line with the spirit of CrossFit. That is, it's one of the few sports that is, by it's definition, multi-disciplinary. It encourages an athlete to be more well-rounded. And in terms of long, slow distances, the distances of both the sprint and Olympic triathlons are no longer than anything that would be required of a CrossFit WOD (I'm thinking primarily of the run portions -- 5 and 10 km).

Anyways, there's my $.02

With all this zone talk...is the "zone" diet skinny people friendly?? I am 6'2" 155# and obviously no fat to spare. I swear I burn around 6000 calories a day doing nothing. I am around 3% body fat after a meal with two double doubles at In-n-out. Just curious.

Hey everyone!

I've been CF-ing for about 3 weeks now, and I just absolutely love it. It just makes working out so much more fun and interesting. Basically a new sport for me to participate in.

I figured I could contribute to today's WOD a little. We used to run drills like this for my college Ultimate Frisbee team, and we would not rest equal time between 800s. We'd shoot for resting less than half of the run time. So we'd gun for a max of 180s per 800m, and then rest for ~75s. Repeat. We'd also throw in bookends of 400s, invert it (800,400x4,800) or other mixes. But the consistent thing we'd keep was the rest.

If you can push yourself to keep that rest time low, you'll really reap the rewards. It was great for boosting our play speed. Made me faster at least.

Ooh, and if you can find a track to do it on, that's an extra fun bonus.

M/22/5'6"/130

tom #36
Go to the boards and try in search of crossfitters, or search for Dale Saran who is in Westerly. He knows a couple of CF friendly gyms etc. I'm only up there once a year (East Providence) SECT Crossfit isn't that far away especially if your South County way.

Increase work capacity across broad time and modal domains. As far as I'm concerned m/27/242 a triathlon is about as broad as it gets borderline ridiculous. But if you want ill, here's one for ya I found on CrossFit Pierce County's website "Gilligan" Bike 30 min, Run 20 Min, Row 10 Min, (here's the kicker) 3 times, for distance. You heard it friends, a three hour tour. Broad time domain. Which may include the "all freakin day" category.

AllisonNYC - we're actually gonna make a commando raid on the globo up the street this summer, complete with whiteboard and boombox - it's gonna own!

Jesse

When are we gonna get some info on the games, athletes, profiles etc. Been looking for weeks but no change.

Any hardchargers here at Camp Ramadi have rings set up? I coulda swore there was a picture not long ago with the WOD of peeps kicking it here with a ring set up? Did Michael yesterday 21:07, hitting Elizabeth and this beut today.

ok so i have another question (pardon me, i am new! today's will be my third WOD!!)... when timing, do i include the rest times? or do i take a summation of the 4 rounds of 800m only?

...should be fun as i am still sore from elizabeth yesterday. CF rocks my socks!!

#35 & #41: CrossFit's take on triathlon/ endurance sports is the exact same take it has towards any sport/physical activity: HIGH INTENSITY training. So it teachs endurance athletes to train in all 3 energy systems (phasphogen, glycolitic, and oxidative) in order to improve performance in the oxidative realm, rather than training only in the oxidative system as endurance athletes are taught to do.

So it does not contradict CF's philosophy at all. Indeed, it only reinforces it.

Danielle, Just time your runs. The rest time can vary on how quickly you can recover. I usually use a 1:1 ratio on this WOD. If it is your first time don't get hung up on the mechanics of doing the WOD. Feel it out instead. You will soon learn what works. If you end up on the floor breathing out your @ss, you nailed it!

(done on treadmill)

1. 4.14 (rest 2 mins)
2. 4.22 (rest 1.30)
3. 4.22 (rest 1min)
4. 4.30

This is really good improvement on running for me. Ran at 7mph constantly right uptil the last 2min 10 sec where I dropped it to 6.5mph. Gradient at 1.

2:53
3:02
3:04
2:58

i am in iraq and cannot run. Is there anything i can substitute for the running days?

#57 - jay

Here are what the CF website recommends for running subs:
http://www.crossfit.com/cf-info/faq.html#Substitutions1

or

http://www.crossfit.com/cf-info/faq.html#Substitutions2

#47 I wondered the same thing and started a thread about a month ago on the message boards ("The Neurotic Zone"). I wanted to hear from people that have had success from a performance standpoint NOT from losing bodyfat. I don't want to drop any BF because I'm around 13-14%. Didn't get a roaring response to convince me that the Zone was the way to go. So, (I know I'll get booed for this) I eat Zonish, which is healthy compared to the past.

Allison- I hear your pain with the bread. Anything that's baked = my weakness.

31/m/6'/219

I have been doing CF for about a 5 weeks now. I changed my diet to eat 6-7 times a day with around 300 - 400 calories for meals and 100- 200 calories for snacks. I cut out all sweets and junk food. I stick with yogurts, fresh fruit, and cheese for snacks. I started with 243 lbs the 28th of March and today I am 219 lbs. my point is I contribute my success to CF. I feel healthier, stronger, and all around better about fitness. I have found myself laughing at the guys lifting "back and bi's" or "chest and tri's"

My point THANK YOU CF. THANK YOU coach for this fantastic website. I love the WOD, Most days, LOL

WOD
3:02
3:05
3:03
3:12

#7: The general rule of thumb for speedwork is to recover for 1/2 the distance. So for 800's, we should recover one track lap, then back at it. I recommend a one mile warm-up as well. Can't wait, looks like a good ol' time at the track. ;-)

is there some kind of formula for putting WOD's together? i made up a few of my own and did them, and they kicked my butt. i watch youtube clips to actually see how some exercises are done, then i guess i just write them down somewhere and eventually combine the ones that i may have never done or even thought of doing before to make a "homemade" WOD. these crossfit sessions are exciting!

toby

thanks danielle, looks like i will be jump roping ALOT!

3:09, 3:11, 3:07, 3:09... :46 overall better than 4/1

Okay, Panda Express is a featured partner of the CrossFit games ... ... Really? I guess two heaping cups of steamed rice is zone ... who knew.

M/33/187

3:22
3:25
3:23
3:21

3.40 rest 3.02
3.27 r 3.24
3.31 r 3.19
3.24

Hel1ova fine way to start a day, Paul

3:11
2:58-PR
3:08
3:06

3:05
3:13
3:15
3:19

stupid hills.

Just wanted to comment that I attended Brian Makenzie's (and Carl's) Running and Endurance Certification this past weekend in Rockford, IL and it was really great and so informative. I HIGHLY recommend it for anyone wanting to get faster and more efficient at running. Also great info and workouts at www.crossfitendurance.com

rpo -

I just clicked on the compare to and noticed that I posted right after you last time also. You made quite an improvement. Nice work!

M/22/6'1"/185

2:21
2:52
2:48
3:07

Probably about 4-5 minutes rest between runs.
My knee hates this

WWCD

cmon, you have been aroud long enough to know that CrossFit isnt really "against" anything in fitness, they just have their recommendations.

triathlons, though focused on endurance, are still grueling tests of physical prowess, tests that CrossFit training can help.

I work with professional and amateur triathletes every day. though most of them don't understand the benefits of lifting weights or reducing the time they spend on the bike/in the pool/running (nor do they want to), it is important to understand the physiological benefits this type of training can provide. That is why CrossFit offers this cert.

That being said, if anyone in NYC area is interested in triathlon training, you can come to my gym where the training is top notch. I have one of Lance Armstrong's former teammates, a 3rd-place Ironman finisher, a 4-time US Masters' champion, and an Olympic silver medalist in the building.

Oh, and we are also the official coaching and training organization for the US Marine Corps triathlon team.

hit up
www.thenyfi.com
and
www.cadencecycling.com

Tom #36

Dale Saran has recently opened Crossfit Veritas in RI. Look for it under Rhode Island on the Affiliates Blog on the main page. I think Dale is running CF training on Mondays and Saturdays right now, and would probably be available on other days for one-on-one.

Spooky...I'm working tomorrow and was planning on doing this EXACT WOD, and here it shows up this AM...

rope jump + CFWUx2 (3xMU for PU and dips)

WOD

1: 3.19
2: 3.23
3: 3.25
4: 3.29

Rested 4min between sets

CrossFit KAF????

Please email me and tell me when and where you workout?

40/m/176cm/70kg

As rx'd

3:00
3:03
3:05
3:05

Still working on the POSE method, trying to maintain a steady cadence. Started with my metronome set at 85 bpm and increased cadence each round. Found out that 90 bpm works better on those fast 400m and 800m runs, 85 bpm is better on 5k and 10k.

M/40/5'11"/180

1-4:00
2-3:52
3-3:53
4-3:54
(clocked "800 route" again and distance is more than 0.5 miles--need to re-measure)

F/37/5'6"/140

in PF rehab;
No-run Variety-pack WO:
25 push-ups
25 dips between stools
50 steps, walking lunge
10 tuck sits (10 sec each, 10 sec rest b/t ea)
15 pull-ups
25 anchored supermans
15 35#OHS
25 18" box jumps
10 micro-HSPUs (basically practiced handstands)
25 hanging knee tucks
25 25# KBS
50 unanchored sit-ups
Time: 28:50

doh! --- I thought time meant total time.

18:15

1) 8.5 mph - 7:03/mile pace
2) 9.0 mph - 6:40/mile pace
3) 9.0 mph - 6:40/mile pace
4) 9.0 mph - 6:40/mile pace

~.1 @ 3.5 mph walk rest between 800's

I don't know who said it first, but they said it best when they said "f*ck me"

as rx'd:

1. 4:28
2. 4:26
3. 4:34
4. 4:17 (yeah - had to double check my watch!)

m/29/150/5'10"

2:55
2:50 (PR from 2:52)
2:48 (PR)
2:48

Running sprints on a treadmill sucks.

M.31.5'7.175
As rx'd
3:23
3:20
3:16
3:12
3 minutes rest in between.

It's been almost 10 years since i've run an 800 meter race... yet alone pumping out 4 of them! brings back memories of track practice. This will be my 2nd day of CF and i'm really looking forward to it... even with my legs completely dead from "Elizabeth"

billynojokes

i'm no doctor but i do have two bulging discs between c5 and 6 and c6 and 7 (lower neck between shoulder blades) and here's what i've noticed. high rep ohs kill me at that point. its the active shoulder position with arms out wide that puts a lot of pressure on the spine at that c7 point. the nerves that come out of that area of your spine go down your arms and to your fingers. this could be why you're having the numbness.

also head flexion (pushing it forward)is a very bad anatomical position during an overhead squat. head and neck need to stay in line with your spine. check your head position next time you do ohs. as we fatigue doing ohs i think we have a tendency to push our head forward so that the bar stays behind our head. know what i mean? this is a bad position for your upper spine.

you're not the only one who has this problem. two guys at my gym have had numbness down the arms from ohs.

age 41
bwt 210#

1-4.20
2-3.54
3-4.14
4-3.48
total-16.17

37/m/240

4:19
4:15
4:30
4:10

much improvement from last times in the 4 min range. Those were working out by myself

3:07
3:25
3:32
3:15

a little competition goes a long way.

3:22
3:33
3:32
3:44

a few seconds improvement over 080401 (3:25, 3:34, 3:35, 3:37), or less headwind (?)

41/f/5'10"/161

On elliptical:
4:30
4:24
4:23
4:58 bonk
18:15

3:22,3:15,3:12,3:09(speed 10)

re: OHS's #84, et el.

Check out the article on the safety & efficacy of OHS's in the CFJ, March 'o8 issue. Article by Rippetoe and others. It may give some tips to help you reduce the numbness.

Also, you may need to work on the flexibility of shoulder joints. A lot of times, strength imbalance between pecs and traps/rhomboids/etc. can cause faulty form..... If you think i'm full of s - - -, ok, just bring me down gently, I'm currently very fragile & just trying to help

read the article

3:19
3:54
3:45
3:41

Long break between rounds 2 and 3, where I made up last weeks press wod.

bw 170

3:06 (treadmill @ 9.5)
3:01 (treadmill @ 9.7)
3:02 (treadmill @ 9.7)
2:57 (treadmill @ 9.9)

....I don't think the treadmill timer was right

For those looking for a good heart rate monitor/pedometer which also looks like a normal watch, I got the Garmin Forerunner 50 off ebay for $120 (retail 180-210) I was able to measure out 800m in a parking lot and do my run there

800m x 3 (ran out of time for the 4th)

2:54
2:55
3:01

3:12
3 min
3 min
3 min

2 minute rest between sets.... these times are lies though, as they were on a treadmill.... soon i will be doing these runs outside, and both me and my dog will be happy

I would agree that Crossfit and Tri's match up really well. I am training for my second tri and the WOD's fit in perfectly. A sprint or olympic tri really is not an endurance race. I think a lot of people think of the Ironman distance when they hear "triathlon", but I for one have no desire to do that distance. Running 10K is enough for me!! I just have to work on my swim stroke so I don't drown before I can get on my bike.

Today we did ability group runs for PT, so I used that opportunity to complete the WOD. Used my Garmin Forerunner to count the splits at 0.5mi:
3:32min
3:36min
3:46min
3:39min

Total run was 4mi in 30:17.

as Rx'd, treadmill, 131 ahr/172 mhr

400 m w/u, all recovery periods 400m walk
1. 3:24, end hr 159 (3:24 recovery)
2. 3:23, end hr 166 (3:52 recovery)
3. 3:14, end hr 167 (4:52 recovery)
4. 3:09, end hr 167 (7:05 recovery)

WU with jumprope and some elevated pu's

WOD:
3:37
3:48
3:43
3:47

2:43-2:49-2:51-2:54
Warmed up with a 3.75-mile 12:54 bike ride to the gym. Rested for 4:00 between rounds. Did the CFWU for a cool down. The second half of each 800 was brutal. Pukie started gaining on me towards the end. Thanks for the great work out! It sure feels good when you are done.

29/m/915

fun times in the rain:
2:50
2:46
2:48
2:48

2 minutes rest in between.

My self an another woman at HEL are on day 3 of a 30 day Zone-a-thon. We're looking to detox from sugar and improve performance. I would say bread and grains are easy for me to avoid and I like a paleo diet. I can do about 85% paleo pretty easily, cheating with a cooking or some ravioli, occasionally. My problem is that a three block lunch leaves me struggling for the second half of the work day and crawling through the wod. Is this just sugar detox, or what? I've been advised to hang in there 4 or 5 days before upping my blocks. Anybody else gone through or going through this particular thing?

<

3.21
3.26
3.37
3.37

=14.01
~3min rests

<

21/m/175/5'11"

2:55
2:57
2:51
2:42

(for once I feel like I'm doing better than someone else on a WOD!)

For the first time since I started CF on 4-01-08 I can say this.....AS RX'D:

5:07
4:49
4:36
4:30

I am so not a runner, but was actually pleasantly surprised by my times. And now I have something to beat for next time....

F/30/5'1"/114

37/m/150

2:59
3:00
3:12
3:18
on treadmill with 2 minute walk as rest.

27/6'8"/210

3:10, 3:02, 3:01, 3:01 - on treadmill

I am new to crossfit. I read about you guy's in Mens Heath and decided to check out your system. After studying your processes I realized that all the resistance training I had been doing was for vanity and was yielding no results ie... I didn't have a clue.

My first pathetic attemp at Elizabeth:
warmup: Jogged 1.25 miles
100# clean with full squat 21,17,9
swiss ball dips 21,17,9
16:42 min

How can something so simple looking kick my butt
and make me this sore.

I am not sure about today's wod. I usually don't run unless I'm scared and I haven't been scared since 1986. But I am scared now.

m/46/5'11"/205

Slight Decline on Odd Routes made huge difference:

2:53(PR)
3:40
2:57
3:49

Quick note on the bike transition from the swim. Have a small tub of water in your transition zone, when you come off the sand, it's very nasty to bike and run with that on your feet. Rinse your feet off in the water first. It may take an extra 2-3 seconds, but that's not an issue.

Also, practice the transition, it's crazy in there and it's easy to practice and save any time you might lose by adding this step.

billynojokes - re: shoulder impingement

Sounds like you could be impinging (pinching the nerve) your brachial nerves (the nerves that go through your shoulder joint). If it's so bad that it lasts all day you might want to get it checked out by a Sports Med doctor, Athletic Trainer, or Physiotherapist. Hopefully it is just your form, though. The article mentioned above does a really good job of explaining this problem.

As for the WOD, I'm fighting a cold today, so running isn't looking too likely. I might just go work on Oly lift form or something - I'm always afraid I'm going to wear out something I'm going to need tomorrow. Anyone else ever get that feeling?

26/m/183

3:03
3:23
3:22
3:23

Each round 3 laps on a 1/6 mile track, rest was walking an extra lap around track (2 laps between third and fourth round)

m/47/178

3:36
3:30
3:24
3:12 (15kph) 30 second PR!

About a year ago, when I was starting on Crossfit, I came across an 8 week or so intro type program to get your body prepared for the WOD's. It was a beginner program that involved workouts with mainly running, deadlifts, overhead squats, etc. I have searched the site and can't seem to find it anywhere. Can someone help me out to find this link or document? It did wonders for me in getting my body ready for the riggors of Crossfit and I want to pass this on to some friends who are interested.

Ty Rockford Running cert!!

3;03
3:03
3:03
2:53

All treadmill

m/25/5'11/170

Can someone tell me which lane/lines you run in on a standard track for a 400? Is it the inside lane starting and ending at the same point?

Thanks

28 M 135/5'6"

15:30 altogether

2:58
3:10
3:16
3:12

3xcfwu @ gym then headed to track

2:37
2:52
2:58
2:50

39/m/197

cfwu

3:07
3:10
3:11
3:17

2 minutes rest between each

3:46
3:36
3:46
3:48

3:06
3:11
3:24
3:30

no running for me until 50 lbs. go away -- knees are toast

subbed the Erg - 4 x 1K
3:52
4:01
4:10
4:10
m/49/6'3"/268

how would someone get started on the zone diet.

2:53
2:54
2:50
2:45

Slight headwind for the first two, tailwind for the last two.

24/M/5'8"/130

2:37
2:57
3:00
2:57

4min rest between rounds

m/41/5'9"/164

1)3:00
2)3:05
3)3:03
4)3:07

3:30 b/w each

1st day doing this...I hate it but I love it! Did 5 miles yesterday so I was feeling it!

#124 Someone should probably do some research :o)

I have this idea that I need to row more, so I was going to tow 4 1,000m instead of running the 4 800's. Well, it worked for the first three, then someone swooped up the one rower my globo has, so I ran the last one.

Row
-3:56
-3:59
-4:00
Run
-3:17

I think if I have time after work I'm going to go and run three, then row one

All runs on treadmill at 1% incline. Rested roughly 3 minutes between rounds.
1. 2:57
2. 3:06
3. 3:11
4. 3:13

Looking forward to this. I can do it on the track. No treadmill today WooHoo!

44/m/5 11.5/158

Lucky me! BB strength day (am very feeble)

BP
weighted chins
weightd dips
dumbell row
weighted RC s/u
Am on 3/52 cycle a la Westside for Skinny B******s

Will mix up again next week

My 21 yo nephew is supposed to be posting on here. Andy where are you? I call you chicken!

31/m/190

30m Flying Burpee +
60m Farmer Carry @ 2x 72# KB +
10x Pull-up
5 rounds

10:19

then...

20x Sprawl Ball @ 10# ball
5 rounds

33/F/5'10"/155#

Used a different route today, which I think is a little shy of a true 800m. Last time, my route was a few meters too long. Because I wanted to compare the two, I figured out my average meters per minute for both days, and even with the difference in courses, I still averaged 10m per minute faster than last time :)

2:51
2:45
2:41
2:48

44/m/159#

1) 3:45
2) 3:45
3) 3:35
4) 3:30

3M warmup: 9:01 pace

As rx'd
3:06
2:58
3:06
3:13

3:32.34 (pr)
3:34.75
4:31.47 (lots of walking)
4:06.21 (some walking)

Four rounds, each for time of:
800 meter run (shuttle)

At least 5 minutes rest between runs. Drank water between runs 3 and 4.

ok, I want to do the games but i don't row, and it's probably a good bet that there's going to be C2 work. So, I'm gonna break down and get a c2 and stop subbing running for rowing on the WODs.

First ever WOD. Have been looking at/researching CF for days, now the journey begins. I have two friends to work out with every day starting in a week (when we get home from college, I'll also be starting up BJJ again at the same time), so this week will be my appetizer.

3:40
4:05
4:05
4:15

(I don't run as much as I should, I learned a lot about pacing today, needless to say!)

Did a bastardized, scaled Elizabeth/800m run as described in #43:

800m run - 3:24
115# cleans 18-12-6
Regular dips (no rings around) 36-24-12
(Partitioned cleans and dips 18/36-12/24-6/12)
800m run - 3:48
Total time - 26:41

Almost vom'd after each partition. CF has a way of making you push yourself to the limit without even realizing it. It's what I love most about it.

Nothing too fancy. Unfortunatly, I've got plantar fasciitis in my left foot...so all these were completed on a eclipical glide runner.

WU: 3.21
R1: 3.07
R2: 2.57
R3: 3.30
R4: 3.40

I'm only 5 days into CF and I'm stoked...and hooked! I laid in bed last night just pondering what might today's WOD be and what new challenge will I face/overcome. This is great.

AllisonNYC, you may have missed this...but I wanted to say thanx to you. Your comment post the other day of all your accomplishments after completing one year of CF really motivated/inspired me. Your testimony on how CF has had a positive impact on your life really pushed me give this a try. Now just a few days into it, I love it! So thanx for your post, words and all your hard work!

So who can share with me what is this "zone" diet plan/program?

Subbed 1000m row
3:41
3:51
3:55
3:51

All on treadmill unfortunately - need a stopwatch and a track.

3:00
2:57
2:54
3:00

29/m/210

30m Flying Burpee +
60m Farmer Carry @ 2 x 72# KB +
10x Pull-up
5 rounds

10:24

then...
20x Sprawl Ball @ 10# ball
5 rounds

beauuuuutiful day! perfect for 800m sprints :)

WU: 2x15 OHS, 2x10 push ups, 0.55 mi jog

as rx'd (outside):
1. 3:24 (miscalculated .. 0.55 mi, oops)
2. 3:04 (readjusted to 0.5 mi for rounds 2-4)
3. 3:02
4. 3:00

sub 3 min next time!

m/40/5'10"/205

3:25
3:30
3:32
3:35

Slow jog for 200m between 800's

On track, every 5 min:
3:04
3:08
3:09
3:10

Conducted during 10.25mi run - 1h19m58s

m/30/5'8"/180

Ran my first 5K
27:33

1st lap split: 6:44
2nd lap split: 13:55
3rd lap split: 20:55

Now I have a benchmark. Obviously the goal is shave time. Can't wait for the next one!

Crossfit Newport Beach kicks arse!

3:10/3:23/3:20/3:46

I long for the days of my youth when my 800s were sub 2:20. Getting old and slow sucks. That last interval was especially embarrasssing.

Coach do you check the MN weather report and intentionally pick chilly windy days for this workout.

24/m/200/5'11

3:07
2:50
2:50
2:48

3:10/3:23/3:20/3:46

My 800s use to be sub 2:20. Getting old and slow sucks. The last one was especially embarrasing. Rest periods were equal to the previous interval

still working in a little more pose style each time. weird to get used to at first.
3:26
3:38
3:39
3:36

...in the pouring rain, a little wind, and the occasional thunder. fabulous.

3:17/3:36/3:42/3:29 (wimped out on the third trying to start to pace myself since I was dying after yesterday's Elizabeth...)
I gave it a 2 to 1 rest period and rested 6 minutes between 800's.

25/M/156/5'8"

3:21(pr)
3:38
3:39
3:36
total:14:15(pr x 6sec)

I rested about a minute to a minute and a half after each lap. Legs were dying, this needs alot of improvement. did it at home

CF Cobra!

M/45/6'/175/100'

Down near sea level today, much easier on the lungs. May have gon a little hard on first run. Slow rolling 400M as rest between each 800M.

2:49
3:12
3:08
3:12

39/m/230/6'5"

3.50
3.51
3.51
3.46

In the interest of time, we ran 2 x 1 mile this morning (to cut out some of the rest time, I had to get to work somewhat on time)

mike-5:35 5:35
drew-5:43 5:48

Planning a little team competition for Friday (and looking forward to using my newly acquired Windows Movie Maker skills to put something together), and wanted to get some opinions on it. Here's the plan:
10 rounds for time:
1/4 mile run
10 thrusters, 65#
10 pullups
10 hang squat cleans, 65#
10 burpees

The format will be 2 man teams--1 will run the 1/4 mile, then when 1 finishes, 2 will run the 1/4 mile. They move to the next exercise after each guy has completed it, and so on and so on.

I'm thinking that because there will be a decent amount of rest involved (waiting for your teammate to finish each exercise) that 10 rounds shouldn't be too much.

Feedback is greatly appreciated!

48/m/145
800 warm up
2:53
2:52
2:53
2:52
800 cool down

3:23 avg hr 174 | max hr NA
3:20 avg hr 173 | max hr 186
3:23 avg hr 180 | max hr 191
3:25 avg hr 183 | max hr 191

#62 Toby - Check out the CFJ article at http://www.crossfit.com/journal/2007/11/theoretical_template_for_cross.html. You can also look back to the archived WOD's and affiliate site WOD's. More than you could do in a lifetime--enjoy!

#1147 lucien - You may be thinking of the Beginning progam at http://www.crossfit.com/journal/2006/10/beginners_workout_may_03_cfj_1.html.

Danimal--strong work! I've heard arguments both ways but it seems the slight majority goes to bar muscle ups being harder.

I cheated... sort of
I did 8 x 400m and was doing back in between
BORow/SLDL/400m x 4 run
SARow/GM/Pull up/400m x4 eliptical (shins)
400m times...

1. 2.03
2. 1.56
3. 1.48
4. 1.43

5. 1.05
6. 1.23
7. 1.05
8. 1.05

39/M/6'0"/155

2:43
2:43
2:47
2:49

First try with POSE running. I ignored the videos until recently because I was healing a sprained ankle. It certainly seemed like it was more efficient. I didn't do the last 4x800 wod so I don't have a comparison.

#140 TxPAB - The Zone is a diet created by Dr Barry Sears. There is a book "Enter the Zone" that you can find in any bookstore. All I know about it I learned from articles in the Crossfit Journal. There are too many to mention, but you get them all if you go to a cert. You can do a google search for it and find many websites that explain the basics. They also have block charts in the FAQs here. Hope that gets you started.

JP

25/M/180
2:57
3:00
3:00
3:09

3:13
3:17
3:25
3:22

Daddy's got some work to do

Thanks Coach for all the great info on the site. I have not run in 2 years due to knee pain. After reading (and watching) about CrossFit and the POSE running technique, I decided I wanted to run again. The POSE worked well. My knee did not hurt.

1) 3:17.44
2) 3:22.99
3) 3:18.50
4) 3:24.32

If the Zone diet isn't for you then check out Food For Fitness by Chris Carmichael(coach of Lance Armstrong and several other great athletes). It's about "eating right to train right". As the book states "Chris Carmichael provides nutritional information any active man or woman needs to achieve his or her health and training goals. It outlines his revolutionary eating program for all active people - from weekend warriors to elite competitors to those just trying to lose a few pounds and be more fit". Also, his Fitness Cookbook is WONDERFUL - great recipes that are quick, easy and healthy. I like how he defines which meals/food to eat in the hours prior to your workouts and which meals/food to eat to help you recover after your workouts.

Just some "food for thought" :)

d - 29m/170

done on track

3:19
3:22
3:26
3:28
13:37 total running time (pr)

1:1 work:rest

2:56
3:16
3:30
3:40

3 minutes rest between rounds.

30/M/190

as rx'd

3:23
3:18
3:14
3:01

Each set was better than the corresponding set from last time we did this.

John

41/m 5'9'' 170

1.3:38
2.3:36
3.3:33
4.3:28

3 1/2 minutes between rounds

25/m 5'11" 190

1. 3:26
2. 4:04
3. 4:35
4. 4:09

Rest 3.5 mins between rounds

Wow that kicked my you know what. I cant run so good!

Subbed

2.25 mile run/ walk.

23:25

Had to drop off my truck to get the breaks serviced. Ran home from the mechanics and google-maped the distance.

3:07
3:09
3:16
3:20

Run on a treadmill at a 1.0 incline
2 minutes rest between sets

24/m/194

2:58
2:58
3:13
3:09

2:54
2:55
2:56
3:03
2 min. rests between rnds.
VERY happy with my times & consistency.

As Rx'd
3:22/3:29/3:29/3:29
Total: 13:49

M/24/160

7777777777777777777777777

.5 on treadmill X 4

4:07/4:05/3:50/3:45

7777777777777777777777777

1) 3:42
2) 3:50
3) 4:09
4) 4:03
2 min. rest
165 avg. heart

M/38/150

4 minutes each set; 25 pushups at start and between each set (instead of rest); times include managing a large, ADHD dog...
justin 33/m/215

2:53
2:53
2:58
2:56

at the local HS track... a beautiful spring day to run outside in VT!

Don't lean out too much AllieCali...you may just lose the only part of you that makes you interesting.

1. 4:20
2. 4:08
3. 4:00
4. 3:45

I think I can do this a lot faster next time.

31yo M, 162cm, 71kg

3:25
3:27
3:29
3:32

Did on a 1-mile loop that's slightly downhill then back uphill. Will target a sub-3:20 leg on my next workout.

Ive been doig crossfit for about a week now and i wanted to know if it will help with my situps or will i have to do extra ab workouts
Also will it help a lot with my 2 mile run and also being able to run more or will i need to run too

m/28/210/6´6"

Subbed run with row-machine

2.34
2.37
2.38
2.40

This was hell, and I found myself looking for a bucket between 3rd and 4th 800m row...

31/M/185

1) 3:07
Rest 3 min
2) 3:01
Rest 3 min
3) 3:02
Rest 24 min (Went on an EMS call)
4) 2:54

ran @ the local HS track today... windy as hell :(

1.) 2:52
2.) 2:59
3.) 3:08
4.) 3:11

gah.... know i could be better.. ah well

Age 36
BW 182

3:02
3:13
3:12
3:21

400 m run
18 135 cleans+ ring dips
400 m run
12 135 cleans + ring dips
400 m run
6 135 cleans + ring dips
400 m run

time: 39:29

33/m/207

All running WOD's are my worst WOD's I suck @ running.

As rx'd

Round 1: 3:37

Round 2: 3:28

Round 3: 3:31

Round 4: 3:28

Sum: 14:04

Total Time w/rest: 23:27

Total running time: 3:37 + 3:28 + 3:31 + 3:28 = 14:04

CFWU- minus pu's
4:27
4:14
4:11
4:23
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Bwt: 134

2:55
2:56
2:50 (tried it on treadmill)
2:58

Not positive on the distance but it was super close either way.

Consistent, but this seems slow to me. I think I stink at 800's, I know I don't like em

800mx4
3:45
3:25
3:21
3:30

not as good as last time:
3:19 - 3:19 - 3:34 - 3:55

41/F/115#
Track at CPEN @9am; accompanied by kiddos who ran 400s and played

3:57
3:49
3:48
3:44
2 minutes between each run. Followed up with CFWU.

46 / 177

runs on a mill at 1%

3:58-4:03-3:59-3:54 4 minutes of rest between each run

All I had today. About :07 slower for each than last time.

m/183/29/5'11"

3:17, 5:00 rest
3:08, 5:00 rest
3:07, 5:00 rest
3:07, 5:00 rest

Hey what do all of you use for supplements (protein shakes, zone bars, weight gainer, creatine etc.)? I take protein shakes but is there anything else you have found benificial?

CrossFit really works! I have been doing it for a month now and haven't missed a wod. Today I got a new PR on push mowing my yard! Of course it was after today's wod so I think I could have done even better. Thanks CrossFit! No really, this has been a great program for me and I look forward to everyday. My job requires physical demands and I have noticed major improvements in training drills. Thanks again!

3:39
3:54
4:12
4:00
Total: 15:45

35M/5'7''/165

m/165/27/5'7"

2:36
2:54
2:56
2:57

that's a goal I was not expecting to make.

Jamie

I use gold standard whey protein, which includes L-glutamine and BCAAs. Those supplements have proven beneficial to me for muscle gain.

Creatine is awesome, and should be used if you are interested in getting stronger. Coach Rip is an advocate in one of his books, and the studies are pretty damn conclusive.

Aside from that, fish oil, fish oil, fish oil.

loved this one. did it outside in the gym's parking lot. 5 laps is 800m. rounds were as follows:
3:16
3:22
3:16
3:13
again loved this one!

RE: Zone Diet.

For all of those interested in performance results associated with the Zone, they are there. When i was weighing and measuring everything, my performance really took off. I have been trying to get back to strict, its jut too easy to grab candy here and there, which is funny because its not like I like it all that much.

The biggest thing is to get the simple grains out. Bread and pasta is a tough one. I also find that protein options are somewhat low, but I don't eat tofu or soy, and stay away from the powders because I am not as full. I eat large salads every day for lunch. Lots of greens, then some other veggies, some feta cheese, and a protein source (tuna, chicken, ham, salmon, steak).

Dinner is usually cooked veggies and protein. Fats are usually included either through dressing or through cooking oil (olive oil) or nuts.

I find the snacks the hardest part. 1 oz of cheese, 3 almonds and a half an apple might work for some people, but I used to eat a ton and this just makes me more hungry.

I am a 30yo/m. I'm 5'8.5" and weigh 154-156 pounds. When I started crossfit, I was in decent shape. In the first couple months, I increased strength and endurance and dropped about 6 pounds, then I went zone. Strength went up,endurance went up, and weight went down to current level.

Recently, I have seen some of my strength disaappearing along with my overall conditioning. I still put up pretty good results, but not as good as I am used to. Some of it may have to do with extra training I am doing, but I think the majority is my poor diet finally catching up with me.

I rededicated to the Zone just yesterday morning. Its tough, but when you know the rewards are there and are real, it makes it a little easier.

I hope that helps some of you with questions.

Oh yeah, I am on 4 blocks with 1.5 block snacks so a total of 17 blocks.

M/47/6"1"/185#

light warmup of jumping rope, situps, back ext.

1/2 mile runs (what is with the metric stuff?) on treadmill at 1% incline

3:08
2:58
2:57
2:50

After "Murph on Monday and "Elizabeth" yesterday this was brutal but 1:30 faster total than last time.

3:40
3:40
3:32
3:29

200 - 400m jog between sets.

Please foregive my math skills...I am on a total of 15 blocks (4 blocks for breakfast lunch and dinner. 1.5 blocks for mid-afternoon snack and before bed snack).

I am fairly certain I did 24 cleans for the first round of Elizabeth last night cause I lost count...when in doubt, do more...unless its diet, then do less :)

as rx'd

walking 400m in btw each set as rest

Phil: 2:42, 2:48, 2:44, 2:44
Pat: 2:43, 2:51, 2:51, 2:48
TJ: good effort

The combat chasis does not run, it only moves slightly faster than normal.

4:00
4:08
4:05
4:00

And because I felt bad about skipping (lazy) the last couple of days I finished the day with a "little" Cindy, 10 sets in 10 minutes. I really wanted to puke after that. I love CrossFit!

Just been doing CF for a week or so.

47/M/230

3:30
3:35
3:30
3:45

Rest of approx. 4 minutes between sets.

37/m/5'11/165

4x180y swim (165m or 1/5 of 800m. Scale taken from CF Endurance)
2:24
2:43
2:35
2:26
Total 10'08

4:03
4:08
4:16
4:48

in the grass on a beutiful Florida day
3:41
3:30
3:37
3:29

33/m/180

3:03
3:03
3:12
3:12

28/m/205

3 x CFWU + 3 X 10HSPU

3:06
3:02
2:54
3:28

12:30 total

POOPED!

M/46/6' 220

7:32
7:42
7:45
7:58

:40 of Fin work in the pool. Mostly 50's working on tech.

ROM's
Lite stretch

WOD
:02::57
:03::06
:03::15
:03::10

Unable to check my times from before, but I believe these are a little quicker. Done on a measured street course, 400m down and back.

Get some, Go again!

M/20/195/6'1"

All sub-3:00, but I didn't have anything to write them all down on. Only one I got to keep was my last one, which was definitely the fastest.

First three were plus or minus 10 seconds from 2:50ish and my last one was 2:42 (my fastest)

4:00 breaks in between.

Tuesday 080401
3:14
2:59
2:54
2:48

today...
2:42.39 (PR by 6)
2:46.19
2:54.97
2:42.56 (almost had another PR on the last one)

rested about 4:15 after each

i like running, but this is something else entirely.

3 minutes rest between rounds

2:38
2:35
2:51
2:36

Ran these on a 160m track. Wondering how many seconds per round could have been shaved by making the 8 gradual turns on a standard 400m track as opposed to the 20 very sharp turns on this one. Hopefully next time I will find out!

0.5 miles x 4
4.0
3.55
3.50
3.44
2 min rest between sets.
thanks to all for your support.

Anyone posting from the Highland Village Texas area?

32/m/196

rested 2 min between sets.
ran 0.5 miles per round

3:09
3:14
3:30
3:30

I missed yesterday with a 24 hour bug.
4x800m - Undulating 800m run at OPT. 1st & 3rd run more uphill & into the wind than 2nd & 4th runs.
2:50
4 mins. rest
2:38
5 mins. rest
2:52
5 mins. rest
2:36
Pre-snatch tech work
post-1RM bench press-226#
43 yoa, 6'1", 173#

Times
3:17
3:24
3:26
3:26

WOD as RxD:

2:50, 3:01, 3:15, 3:02

I hate sprints! Especially on the first hot day of the year.

3x12 CFWU subb'd 65# for broomstick OHS
Ran on a 200m track and felt like i was getting dizzy.
3:28
3:30
3:34
3:24

did a beach run today broken up with some PT...
should've checked the WOD before I left this morning. oh well.

4.15
4.30
4.20
4.40

1 - 2:54
2 - 3:05
3 - 3:10
4 - 3:05

M/36/141

4 X 3:24, 2 min. rest 'tween rounds (8.4 on TM) PR by :32 seconds overall

first time with this on a treadmill

3:30
3:27
3:25
3:31

Expat...thank you for the link to the beginner's routine! That's what I was looking for.

Nadia #40: I'm doing 11 blocks. It's noon and I've already had 5 and I'm still REALLY hungry..I can hear my belly growling. :/ I think I need to get some of those foods you mentioned. I left those off my grocery list the first time around. How many are you doing? You weigh less than me but I think we're about the same height.

#34 Michigan: Robb Wolf gave a nice lecture on Zoneing at the cert in SD last weekend. Someone asked the same question and he pretty much said not to be the freak who breaks out the scale at the dinner table. I think it's ok to go a little off occasionally. I guess you can eyeball it but since my little lesson last night I'm not sure how effective that would be. Maybe your eyes are better than mine.
That night we shared a basket of nachos :) Even the best like Robb cheat now and then.

#140 TxPAB: Excellent. You're so very welcome. I'm so happy to hear that you're loving CrossFit and that my love for it shows. Good luck with your training and make sure to keep track of your workouts. I have every single one written down since I started. It's great to be able to really see the progress. One of the greatest things about this program.

Thanks to everyone who chimed in about the ZONE. I guess it's same to say that I'm not alone.

M/32/215

4x800 @ 3min rest intervals Edmonds B&G Club Track
3:38 3:38 3:43 3:40
Yep I was faster in 8th grade lol.....

32/m/210/6'5"

Did this outside on a hilly trail, totally killed my times, about 30-35 seconds slower. The uphill portions just slaughtered my legs and I could not recover before hitting another uphill section.

3:00
3:09
3:16
3:17

M50/199#

Warmup: CFWU

WOD: 3:26/3:14/3:20/3:12

Notes: Performed 080507 at Rec Ctr. on treadmill. Did .5 miles, 0% grade, "running" start, about 2 minutes between rounds. Peaked out at 10.9 MPH for last .15 miles on last round.

3:27
3:30
3:52
3:31

All on tradmill, with a 1% grade

3:14 first rnd. with one of the kids on a bike and the other in the jogger.
Went up in weight for rnd. 2 got the double jogger and pushed them both for the next 3 rnds.
3:01
3:00
2:58 ( why are you breathing so hard and so sweaty daddy?, ya I wonder, good workout)

Paul m38/5'8"183
1) 2:59
2) 2:57
3) 2:57
4) 2:57
Thanks for the running workout. I am currently in physical therapy for a broken radial head. I have had a hard time doing upper body as my elbow won't handle the loads so if anyone has any insight on how to maintain my upper body fitness while in therapy I would love to hear about it. Today sucked out loud as I have been running my @ss off for the last week. 5K on Saturday, rest on Sunday, and runs both Monday and yesterday. Legs are spent.
Cheers to all of the Crossfitters in Mosul

3:18
3:14
3:16
3:20 (almost lost my breakfast)
5 min rest between rounds.

Hey Mosul Moose, Aren't you supposed to be in Jump School?
Cheers
Paul

Ran outside on a real running track.

2:40 (PR)
3:13 (Started to feel sorry for myself = bad time)
3:02
3:00

I've done a lot of sprint workouts, but never 800m intervals. I think next time I can get much better pacing, particularly in the 400-600 area. I took 4 minutes rest between runs (based on 080320).

3'52"
3'46"
3'48"
3'41"

m40/190/5'7"

CFWU x 2 - subbed 95# cleans for squats to learn form

all on treadmill:
Speed only; forgot pen and paper. 3 minute rest in between:
8.0
8.5
9.0
9.5
Asthma seems to be doing better so i did the 50 burpees i missed from last week.

5 min C2, cfwu, bwux3

800m jog,

2:49-2:50-2:48-2:49

800m jog, 500m easy row, hand grip stuff post.

appx 4 min between rounds and 4-6 second improvement on each round from last time.

Quick funny story and warning. Started adding HSPU to CFWU each round for skill practice. Tired of being stalled out using feet hooked over freezer and need to get closer to real HSPU. Adding practice to the WU worked great for DU's...so anyway I started on parrellets, which i find are quite slippery on garage slab. 1st lesson is to learn how to fall, and I managed to land on my lat/upper back and avoid injury. Rounds 2-3 used hands on floor. When I am ready to start using parrellettes again, they will need to be on a stall mat or something. :)

Another opportunity to work on POSE running. After I ran through the skills/drills from the cert I did the following times:

3:08.64
3:00.56
3:02.37
3:00.33

Average: 3:02.98

This is a HUGE PR over last time! My average last time was 3:40 with times from 3:34-3:45. Calves are a little sore, so I'm probably pushing off in the back a bit, but overall I think the technique improved a bunch since last time!

5:49, 5:47 and 5:31 for a long loop with a hill at the local high school, probably closer to a 3/4. I had a sore foot for a few days and wanted to stay on grass and dirt. 2 minutes rest between efforts. Thanks, Coach!

m/25/159

2:44
2:55
2:57
2:55

Can't run - strained calf-muscle.

Learned that one the hard way...

m/6'/200

CFWU x 5

road running to landmarks:

485m in 2:00
455m in 1:41
455m in 1:38
455m in 1:41

felt good

Regarding transitions: the shorter the race, the more important quick transitions become. Once every 2 weeks or so, you should do a brick workout, say 3x 3 mile bike, 800 run which will also provide a great oportunity to practice bike run transitions. One other tip for newbies: many people will have some water to rinse their feet on the swim/bike transition, especially if the swim has been in the ocean and you've just run up the beach. Enjoy!

m/22/172

3:09
3:05
3:04
3:02

Havent done sprints in a while, i guess i should have pushed more.

M/19/1,84m(6'1'')/83kg(182)

Back on the road running after a ligther knee injury

800m at:
2:33
2:40
2:43
2:39

BTW the summer has hit Denmark and the girls are pretty, so nice WOD

Ran outside on a track. Tried POSE again but I still stink at it!

M/33/5'6"/185

3:13
3:31
3:40(didn't start the watch, so I guessed!)
3:34

Two minutes rest between each round.

Gotta' drop some weight and speed up!

male 46 years 6'4"/238lbs = treadmill

3:45, 3:35, 3:23, 3:15

cfwu x 3

4x800m run

sub 4x1000m row:
3:43[pb]
3:44
3:53
3:54

4 min rest between. previous best 1000m row was 3:54.

Didn't have time to post yesterday's.

Elizabeth as rx'd: 11:27

Today: 400m uphill and 400m back down the hill. pervious pr 3:15

3:10
3:05
3:04
3:06

good day but still sucked.

32m/5'11''/182lbs

2:54
2:54
3:02
3:17

Hate this workout.....but does it ever work!!

27/m/5'10"/151

3:07
3:11
3:17
3:17

Rests ~4 min. Runs on a 1/9-mi track.

37M/5'10"/161.5#

As Rx: 3:00 - 2:53 - 3:02 - 3:10

Lots of people talking about the POSE running. I must have missed something. What's that all about? Anyone have a link to more info?

27 YOM 185#
ran outside 4X 800m 3 min rest between
3:17
3:18
3:10
3:09
felt good happy with my times!

I swear this website reads my mind sometimes. I just bought a road bike a couple days ago, and i was wondering about triathlons and training. I get on to Crossfit and look at what they got. I love it!

M/37/165lb/5'10
as RxD
2 lap warm-up

3:00 1 min rest
3:19 2 min rest
3:49 2 min rest
3:59

strait out of the gate

3:44 X 4

thats pretty fast for this non-runner

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

51/M/150

3:10 PR
3:12
3:08 PR
3:11

At Soquel High School track. Avg HR's 179-176; Peak HR's 192-189, 2 min recoveries 61, 66, 52, 47.

19/F/157/5'7

3:20:03
3:24:59
3:24:38
3:21:69

I've been hitting the zone diet pretty hard for the past month now. Body composition, performance, and focus have improved. The problem that I have found is that I used to love to cook but the Zone diet has reduced it to a scientific process. I have the cookbook, but there are only so many ways to can mix fruit and cottage cheese before it gets boring.

Has anyone found a way to keep cooking exciting while still staying in the Zone?

bwt:151

as rx'd...2:34, 2:32, 2:29

what is this POSE running style everyone is talking about?

WOD on treadmill. Hard to adjust the level of effort w/ the speed of the treadmill. Started off the first round between 10 and 12 km/h, and finished the 4th round between 12 and 16.6 km/hr.
Not a runner, therefore, this was an ugly WOD for me. Rest times in brackets.

Times: 4:27 (3:15) - 4:04 (4:08) - 3:50 (4:11) - 3:45 (4:00).

Final HR was ~156. Post: Stretch ~10 min.

M/23/6'1"/173

3:03.39
2:57.49
2:53.51
2:47.18

32 yom 242 bwt

bike 9.5 miles
wod as rx'd on track (very blustery day in michigan)
times:
3:40
3:55
3:57
3:43

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

BRI CrossFit Group

TJB (37/m/155): As Rx'd, 2:49/2:53/2:55/3:00

Jeff (32/m/180): 3:47, then had to stop.

Chris (33/m/200?): Subbed 400m. 1:33/1:40/1:42/1:48

David (30/m/205): As Rx'd, 3:25/3:11/3:13/3:17

27/m/175

Paced off an 800 meter course...I think my pace count might be a little off!

2:28
2:29
2:26
2:30

On a treadmill

R1: 2:51 1.0 incline 10.5mph
R2: 2:58 1.0 reduced to 0.0 incl 10.5 red 9.5 mph
R3: 3:10 1.0 incl 9.5 mph
R4: 3:04 1.0 red 0.0 incl 10.0 red 9.5 mph

M/160/29/5'8"
3:10
3:10
1st one at high school track, then a gym class came out, only got that one in
2nd one mapped out with car on road
VERY WINDY TODAY....think i could break 3 min
couldnt get 3rd & 4th in, started pouring rain
still a good workout

21/m/180

880 m course

2:05
2:10
2:13
2:14

Woo, running = <3

I don't really get the rest times, but it's something around 3:20 ±

2:20 (woops, ran 40m short)
2:35
2:40
2:40

Dont have any of the times at seconds, pitch dark pluss old-school analog watch. Fun times, yesterday I ran 3km at 10:57 (PR), and been playing soccer and volleyball for at least two hours a day lately. Add that with way to much drinking and some very unhealthy dieting, I don't recover properly.

the above was w/ 2 min breaks

1 min on/ 1 min on
10 rounds, 65# C&J
reps: 9-8-8-8-7-8-7-7-7-7
= 76 total

m/20/190
2:59
3:07
3:09
3:09
the track was like an oven today so this was a grind, but i'm glad my times stayed within 10 secs of each other

hmm was going to post my times but they aren't as good as a lot of the others on there. i know i can run a lot faster, i just hadn't timed myself for splits in a looong time. so next time, i'll post. hopefully i'll be up with the rest of y'all :)

btw... my 3rd WoD... I am hooked already. This website is tons of motivation in itself. Thanks to all of you that post, it's inspirational to see how well others have come along with this!!!

M/24/180

did 4x long hill run, probably about 550-600m
2:35 lighter pace, 2:05, 2:08, 2:10

M/33/135

2:57
2:59
3:07
3:01

This was my first time trying out cross fit. I didn't have 800 meters meausured out so i just did a half mile which is close enough.

Times
1.3.23 rest 2.00
2.3.33 rest 4.00
3.3.53 rest 4.00
4.4.18

2:40
2:50
2:53
2:54
gotta push myself, may 20th starts airforce basic training, so i got to get all the "real" PT i can get until then. BRING ON FRAN!

M/54/203lbs/71"

warmup and 50 abmat followed by 50 abwheel

Calves hurt too much from POSE training, so subbed running with VersaClimber. (model 108SM with cross crawl option.)

4 each, 4 min climbs with 3min rest intervals.

439ft,461ft,497ft,500ft

#267, jay

this is the official pose method website: http://www.posetech.com/pose_method/

2 intro clips to the pose method on the CF exercises & demo page under running & sprinting: http://www.crossfit.com/cf-info/excercise.html

i have not quite mastered the technique, but i'm getting closer with every run. it really helps with time, but it's hard to break old habits!

also check out the forum, there's a bunch of threads on shoes and pose itself

:)

allison-

nicole rx'd me at 11 blocks too, and yes same height as you. try those foods, the greens keep me so full. my afternoon snack of 3 cups steamed broccoli, 1 1/2 oz deli turkey and 3 almonds or 1/2tsb almond butter really keeps me pretty full. i'll admit there are days when i want to chew off my own arm and eat it, but for the most part choosing greens like lettuce, broccoli and green beans seems to work best. it's effin boring don't get me wrong, but atleast i'm not constantly starving.

ken c- always tells me about his zone tacos he gets to eat, but being on 11 blocks i could have maybe 1 taco which would not even keep me full for 10 min. lame!

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

800 meter run:
3:07
3:12
3:28
3:27
5 minutes rest per set. Stretch and foam roll after.

3:01-3:14-3:07-3:03

3;17
3;03
3;11
3;03
Treadmill @ 1% incline maxed out the machine a 10.0.
Kinda bummed

M/39/5'8"/70kgs

3 x CFWU

1 = 3.11
2 = 3.09
3 = 3.08
4 = 3.04

All on treadmill @ 0.6 incline with 2min max rest between. I guess I need to go harder next time. I can see a sub 3 min for this easily.

To anyone who has or had trouble marking off the distance go to http://www.mapmyrun.com You can mark off the distance from right outside you front door. It measures in miles but obviously 800m is .5 miles

M/24/5'11"/240 lbs

1=4:14
30 sec rest
2=3:32
45 sec rest
3=3:22
1 min rest
4=4:05

M/24/5'11"/240 lbs

1=4:14
30 sec rest
2=3:32
45 sec rest
3=3:22
1 min rest
4=4:05

All on a WOODWAY treadmill - no belt slippage! And at a 1% incline for all the running.

28/m/195

On treadmill:

2:39
2:37
2:36
2:38

51/m/145

3:17 (2 minute rest)
3:34 (3 minute rest)
3:12 (3 minute rest)
3:18

#275 jon c, that's fast. you would be well under 5:00 for a mile. what's your mile time?

19/M/133/5'10

2:59
3:10
3:05
3:03

Treadmill

2:54
3:05
3:14
3:25

M/22/6'1/185

as Rx'd

warm/breezy

2:58
3:17
3:26
3:06

Need to work on my pacing a bit.

as rx'ed

3:01 (2min rest)
3:12 (2.5min rest)
3:20 (2.5min rest)
3:29

Intervals! good times!

3:20
2:50
2:57
3:03

about 3 min in between

29/m/5'10"/195

Treadmill

4:45
4:15
4:00
4:08

10 days til the wedding!

45/182

2:59
3:13
3:16
3:15

On the mill @ 1%, 4 minutes rest in between. Off to volleyball.

This was an outstanding challenge today.
I only wish I had access to a track.
On Treadmill...
1st: 2:37 2nd: 2:44 3rd: 2:51 4th: 3min
3minute rests between sets

Does using a treadmill make it "not as perscribed"?

I always do 800 meters on treadmil in 2:30, but looking at the times posted here, this means I'm either extrodinarily fast or a treadmill makes it much easier. I have a feeling its the later. Has anyone every compared their treadmill PR to their track PR?

6200 ft. Elevation

2:59
3:09
3:12
3:17

OPT's workout
21-18-15-12-9-6-3
Back extension
pullups
pushups
6:27

post
2 rounds
400m run
20 double unders
3:40

Todd M35/160/5'10
old flat paved road
2:40
2:55
2:48
2:55
Rested 3-4 minutes between each effort. Felt great except the cramp in round 4.

Missed Elizabeth yesterday so I made it up today (2.5 hours after the 800s). Had to try the prescribed 135# this time. I was only doing 1-2 reps before huffing deeply for 5-10 seconds of rest. Man! The ring dips were easy in comparison.
The first round took me 8 minutes.
19:40

Teri F35/153/5'7
Elizabeth with 85# and jumping ring dips.
12:58
I think I'll be able to handle 95# cleans before I get a ring dip without jumping! Gotta work on the ring dips.

Today's WOD on a track with strong headwind and sun. These killed after Elizabeth, but I was happy to be outside.
3:39
3:55
4:02
4:04

doe anybody have any suggestions on getting your situps up i have to be able to do 77 in 2 min

In rain and wind, on asphalt, not far from the North Pole (Litteraly):

1. 3:01
2. 3:09
3. 3:29 (rainshower and gail in my face)
4. 3:06

m29/6'2"/205

2:37/2:48/2:50/2:51

29M/5'6"/163#

Missed yesterday's wod so took #43 Rajib's idea & created a "Runny Lizzy"

Run 400M
21 cleans 115#
21 ring dips
Run 400M
15 cleans 115#
15 ring dips
Run 400M
9 cleans 115#
9 ring dips
Run 400M

22:00

m/37/230

On a dirt (mud) 400m track - sprinklers running which pushed us out to the 3rd lane

3:33
3:31
3:30
3:38

M/52/5'11/185

ran 4 hilly miles at lunch, so subbed 1000m rows:

4:42.0 (cruising)
4:30.2 (breaking a sweat)
4:27.2 (a little harder)
4:15.7 (not quite an all-out effort, but a PR nonetheless)

Today's WOD; 20 min for rounds of 5 HSPU, 10 L Pull-ups, 15 Walking Lunges=10 full + 10 lunges.

So close to 11 rounds and actually less than I got in November last year. Not happy with that but my form on the L's is vastly improved and I know I pushed myself hard today, I just have to be able to string together more L's or take less rest between reps.

Pre-Worked up to 153x3 for OH squats, felt pretty good and those are great lifts to help warm-up for this WOD.
Post-to be determined, maybe some treadmill work at the fire hall.

On shift tonight so I had to run on a treadmill that only goes to 11 mph. Last time I smoked the first couple 800's but this time at least they were all consistant... I hate treadmills.

2:45, 2:43, 2:43, 2:48

2miles - 10:58 (nice but I don't consider it legit unless it's outside)

I rested between 3 and 4 min in between efforts.

I also did some basic barbell work after getting schooled on strength training at the cert at CrossFit Boston this last weekend. Anyone interested in getting some serious Beta on lifting for strength I highly recommend Coach Rippetoe's cert. It was great and the people there were killer. Just like the last cert I was at everything totally rocked!

M/25/6'0/260

4:29 Feeling really good
5:01 Squat cleans oh yea I remember them!!!
4:55 Stupid cleans! Still mad about that!
4:43 Pushed hard at the end legs are dead

Not great times but you try running with 260lbs on you!! At least I'm trying!

M/27/215/5'11"

3:24
3:43
4:00
3:47

400m Track, nice day in Alabama. Someone left a nice set of rings (red straps) hanging from the pullup bars over at 1/13 AVN REGT. They're still there.

Trail said .52 miles
3:14
3:10
3:16
3:24
To much running in this school, slowing me down on the sprints.

42/5'8"/186#

3:03/2:59/3:13/3:10

All my times were slower this time around. Last time I ran a straight shot 800m. This time I ran a 400 turn around and I think the distance might be a bit longer.

Glad we were running. My upper body is wrecked.

M/38/214/5'11"

3:35
3:40
3:50
3:55

Oddly, I was not terribly winded. But I could not command more speed out of my legs today. I blame Elizabeth.

2:39
rest 2min
2:38
rest 2min15sec
2:35
rest 2min30sec
2:33 im some what happy with 2day,i would of like to break 2:30

m/24/5'11"/175
With gobs of rest between each run:
2:40
2:32
2:46
2:41
I contend that the 800 m is the crappiest race in all of track-dom.

f/36/137

3:23
3:22
3:32
3:43

49/M/216

3:42
3:44
3:42
3:44

M/23/155 GregAWU

Runs along part trail around lake, pretty strong wind, effects seen in run times:

2:52 PR (tail wind); 4 minutes rest
3:44 (head wind); 5 minutes rest
3:15 (tail wind); 5 minutes rest
3:33 (head wind)

Today vs. (Last time)
3.54 (4.01)
3.49 (3.46)
3.48 (3.45)
3.43 (pr) (3.46)
Total time 4 secs faster than last time.

wod 4# 800m
2.48,2.55,2.57,2.50,on the track in the sun ?!!,
yes its sunny here in Scotland.10 YEAR OLD KIDS are asking what's that big yellow thing in the sky
!!??

44/76"/190

CFWUx3x15

3:31
3:33
3:37
3:47

rested 4-5 mins between runs; first 3 better than my best last time

45/M/6'/180

4 ROUNDS OF 800-M RUNS AS RX'D...TOOK 3 MIN RESTS.

1- 2:48
2- 2:46
3- 2:51 OUCH! IT FELT SOO FAST THOUGH.
4- 2:47

RUNNING...YA.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

jog warmup

4x 800m for time 3min rest(outside on track)

month ago today
5:36 4:19
5:06 4:27
5:14 4:34
4:56 4:26

f/39/138/5'0"

have never been good at running
1st and 3rd intervals downhill, 2nd and 4th downhill
Danielle! You should post your times. I'll bet you aren't slower than me...

4:32
5:00
4:40
5:20

felt quite pukey most of the time and 2hrs later can't take a deep breath without coughing. :(

oops, 2nd and 4th were UPHILL

m/40/198/6'

3:15
3:17
3:29
3:50

dwu
google mapped turn around course at my complex
jog 800m: 4:31

3:05
3:11
3:23
3:26

nice and warm outside. Got one "it's too hot to be running!" as I went by from some elderly lady with a cigarette in her hand.

cfwux3

3:23
3:05
3:10
3:05

Is it possible I've found a workout I'm actually competitive in?? . . . woah :-)

42/170

Subbed 800m rows instead since my left calf is acting up again. I am going to have to give in and go see a specialist.

2:52
3:01
2:48
2:46

Tried to rest the amount of time it took to row each 800. After that a bike ride.

56 y.o. 5'10 155lb

440's, which I believe is a tad longer than 400m

3:23
3:12
3:11
3:09

56y.o. 5'10, 155lb

440's

3:23
3:12
3:11
3:09

Best times yet

3:24
3:24
3:30
3:38

2 min rest between

M/41/6'2"/190#

2:46
2:51
2:53
2:54

First time I ever ran an 800m, first time I ever ran for time like this. Mapped it through my neighborhood, (big Thanks! to the earlier poster who mentioned mapmyrun.com). There's a steep uphill between meters 350 and 450 and again at 650 to 800.

Did pullups between rounds. Starting to get the 'hang' of kipping.

Just got my rower so did

2.5KM ROW=12:15
3 minute rest
2.0km row=10:52
3 minute rest
1.5km row=7:12
2minute rest
1.0km row=4:35

This was a pretty good workout to me.

M/48/150
TM, 0, 3:00 rest in between

3:38
3:30
3:30
3:23

Clearly can go out faster if last rep is fastest of the four. Rate limit is leg fatigue.

m/32/176

as Rx'd:

2:44
2:51
2:50
2:43

3-4 minute rest in between.

f/36/145/5'2
CFWU
4:50, 4:19, 4:19, 4:22

I had a minor Ipod malfunction on the first round, so my time sucked. After that, my runs are getting better but there is always room for improvement. I am seven days away from being 37 and this is my 7th week of CF. Still needed tons more back strength for PU!!! I have a huge goal list now that I am doing CF.

31/M/5'10"/180

This was the most painful WOD I've ever done. I'll take burpees any day over this. At least my asthma wasn't bad. Crossfit is good for asthma.

3:07
3:03
3:01
3:00

Next time I'll hit 2:50

After the running I went to the park to do some pull ups. Some guys showed up the same time as me. They had big chests that pulled their shoulders forward, and skinny little legs. I did some squats and burpees while I waited for them to finish. They did between five and seven half range of motion chin-ups. My pull ups are weak by crossfit standards, but 10 deadhangs and 3 more kips with out letting go made me feel like a badass, especially when a little girl, who had been watching everything announced that I was strongest.

A month ago I could do three dead hang pull ups.

29/f/111

made up SP-PP-PJ workout

sp: 85-90(f, WTF?!)-90-95(f)-95(f) seriously?
pp: 85-90-95-100-105
pj: 95-100-105-110-115x4 (f) on very end of 5th rep! aurgh!

pre: wux2
post: shoulder stretching traps hurt

don't know what happened today. maybe it's this cold/flu but 95 SP is usualy easy for me. can't believe i even failed at 90.

25/5'9"/136

3:28/3:38/3:39/3:35

About 880 meters, hilly and windy course today.

m/23/6'1"/190

first time doing this WOD

3:09
2:54
3:00
3:01

28/m/130

last time - 4/2/08
-----
4:09
3:47
3:46
3:42

Today
-----
3:32
3:29
3:39
3:40

w00t.

2:34
2:41
2:45
2:47

080401 was:

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

m/29/5'7"/155ish

3 x 400m (Puppy version, guy came with dogs before the 4th lap, not a good idea to run near dogs you don't know)

1:30
1:26
1:33

God I hope my HS track coach doesn't see those. LOL

3:02
3:08
3:15
3:09

David
M - 32 - 5′10″ - 175 BW

CFWU x 2 x 15

WOD as rx’d:
1 - 4:42
2 - 4:35
3 - 4:25
4 - 4:08

Connor
F - 15 - 5′2″ - 119 BW

WOD scaled with 400 M runs:
1 - 2:05
2 - 1:58
3 - 1:56
4 - 2:31

28/m/184.5

3:05
3:06
3:11
3:14

5 min breaks between runs

Crossfit Fredericton

800m Sprint 4 rounds

1 - 2:44
2 - 2:50
3 - 2:56
4 - 2:53

5 min rest in between

M/19/190/5'6"
As rx'd - 3:41, 3:37, 3:44, 3:48

I still suck at running, but much less than last time.

Jodi (F/29/108)
Mobility Drills
CFWUx2.5

800m sprints
1 - 3:32
2 - 3:46
3 - 3:42
4 - 3:38

Bench Press
45x5
65x5
85x5
105x5
115x3

I'm just happy that I kept all of my runs under 4 minutes. I'm not lightning fast, but I despise running, so I'm not disappointed with this. haha! Doing brench press after the runs really sucked. haha!

As rx'd

3:26 (5 min rest)
3:25 (5 min rest)
3:48 (6 min rest)
4:04

M/51/165
as Rx'd
3:12
3:19
3:27
3:29
Followed with a Base Line W/O
500M row/40 squat/30 sit up/20 push up/10 pull up
4:44

3.25.94
3.27.77
3.48.00
3.48.82

3:22
3:26
3:27
3:25=13:40
2 minutes rest between
32 seconds faster than last time.

My first day of Crossfit! And it is running....yuck. Well at least I got to do it as Rx'd. M/32/215

As Rx'd
4:33
4:50
4:52
4:38

1000m rows (with max HSPU in between rounds)

rounds ranged between 3:46-3:50.

Anthony (M/29/170)

Run 800m repeats

2:48
2:52
3:00
2:52
2:49

I ran the first four in my adidas and felt pretty good. The last run was in my trail shoes and I still have some work to do before I'm ready for anything long distance in those. Feet felt like they were slapping the ground and not very comfortable on my calves or ankles.

But overall, very pleased with keeping somewhat close with the top runners in our gym. :)

30yo/M/6'4"/208#
3:32
4:26 (Stopped by traffic and a different route??)
3:36
3:38

3:02
3:18
3:32
3:23

Hard to maintain running outside... wanted to get at least one good time.

2:45
2:50
2:51
2:58

Asthma and pollen meant i spent an attack after each one and 15 minutes on my back wondering if i was going to die.

m/28/195

didn't do the wod... instead i did crossfit enduro wod which is: 30 min at 80% for first 15 minutes and 90-100% for last 15 minutes.

i raced a in local crit for my workout.
22min race, 8.5 miles.
i came in 8th. (out of 9?)

M/52/5'11/185

ran hilly 4 miles @ lunch

subbed 1000m rows, few minutes rest between each
4:42
4:30
4:27
4:15.7 (PR)

Actually ran this time
3:21, 3:18, 3:16, 3:13
knee feels a little stiff. Need to work on keeping left footstrike under center of mass.

Trained a friend through the crossfit warmup,
had to throw in subs for a few things but went well.
Cert helped out a ton, not just in correcting myself, but helping others, the whole point.
He also started the zone.
Allison 11 blocks wow, I was on 30 blocks at the start and moved it down to 22 even though I was dropping 5lbs/month at 30 blocks, so who knows now?

2:35 2:50 2:57 2:58

Total: 11:30

m/31/ 180

on track

2:48
2:46
2:55
2:52

35/M/210lbs.

4 x 800m as prescribed on track. Each Run/Rest cycle = 5 min, so I got between 1'38" and 1'47" rest between each set.

1 - 3'22"
2 - 3'18"
3 - 3'13"
4 - 3'14"

M/29/5'10"/188/nyc

1 mile w-u

3:30 (3:00 rest)
3:33 (3:30 rest)
3:34 (4:45 rest)
3:29

back tightened up on me again, so needed a little extra rest. felt great to be back on the track again.

I have been trying to work on my strength in both PLs and OLs yesterday I did:

Elizabeth w/ 115# squat cleans and my brand new just arrived in the mail from SEAL.com that day rings in 15:10

I have just begun a program of intermitent fasting and I can't help but wonder if my fatigue came on a little early do to the fact I had just broken my first 24 hr. fast a few hours before. however I already feel like i have more energy and am using my foods more eficiantly after 1 week.

Today WOD

3 165# Back Squats
2:38 800m
5 min rest 1/2 way through 3 165# BS
2:48 800m
5 min rest 1/2 way through 3 165# BS
2:42 800m
5 min rest 1/2 way through 3 165# BS
2:45 800m
5 min rest 1/2 way through 3 165# BS
waited 10 min then did 2 185# BS
finally missed matching my old PR of 205# BS

m/27/5'10"/175

39/M/195/6'3"

Okay I dont know how to operate my watch so total time ended up at 24:06 but my final time ended up at
3:55 after medium pace and kicking the last bit so for my own records to compare this workout in a few months I will log
3:50
4:00
4:10
3:55

I also got some philosophy today: Why am I doing this, I could run the inside lane on the track or I could run the outside one. The one is for posers the other is for myself. I ran for myself today, Thanks Lysa.

3:24
3:46
3:48
3:41

Ran on track.
3:05
3:23
3:41
3:41
4 min. rest. A little faster than last time.

You know, I thought my times were decent. Then I looked at the rest of your times... D'oh! And I wasn't sandbagging either; I was on the ground gasping between runs. Just shows how much improvement I can look forward to!

3:46
3:30
3:40
3:46

Total: 14:22

Last time: 16:06

Day 2 for me after years of on/off again "training"? on the typical gym circuits. Result was gaining 30#s and getting weaker.
This seems more like the USMC fitness I remember
from 1987-91.

4:03
4:08
4:03
4:59

M/43/5'11"/213

M/34/6'1/210
as rx'd
3:45
3:40
3:35
3:35
MU practice afterwards taught a couple of students how to do them.
10 rounds
10 x 40lb dumbell swing
5 x 65lb SDHP
5x burpees

Good training day.

M/33/170

2:58
3:03
3:13
3:15

1-2 min rest between sets.

2:48
2:36
2:45
2:35

25/Male/204lbs

4:46
4:47
4:30
4:49

On treadmill at the station. I really feel like I perform much better on the track.

3:12
3:15
3:21
3:45

3:18(4min rest)
3:18(5min rest)
3:21(5min rest)
3:37(keel over)

37/M/199

On the road...out SLC way

3:33
3:09
3:18
3:19

41/m/205#

wod on treadmill

3:13
3:13
3;13
3:00

This is my second week on CrossFit and my second time to be able to say this (the only other was the 5K WOD last week):

As Rx'd
3:44
3:50
4:06
4:17

I walked 400m between each set. This was a fun one.

I've got my first 5K of the season this Saturday so I'm probably going to take Thursday and Friday off.
- Chad

3:00
2:52 PR
2:55
2:57

5-6 min between rests

treadmill
3:41
3:23
3:13
3:37
4 min rest
max hr 187
should have started faster. tried sub 6 min mile pace on last segment, hit the wall at .25

HHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie - 26/135, WOD as Rx'd
4:06-4:37-4:23-4:34

Nic - 28/175, WOD as Rx'd
2:52-3:12-3:16-3:18

HHHHHHHHHHHHHHHHHHHHHHHHHHH

27yrs/167lbs/M/71"

3:05
3:06
3:07
3:05

2:30-3min rest in between

3:35
3:29
3:20
3:14

felt pretty good!

Pre: Started wu's, got a call (dammit!). Came back, did the 50 burpee (6" jumps) WOD from last series as wu...ouch.

WOD: Life has made tha last month of WOD's difficult to keep up with recently, so I'm way behind...spent most of today at the training tower, too. Running is my nemesis (as are burpees and a whole lot of other CF movements), so I did 4 rounds of: 400M jogs on TM (6MPH@1%), 10 pull-ups, 20 push ups, and 30 squats. Didn't expect to struggle so much (my initial intent was to do many more of each exercise...I guess burpees fixed that thought)...ouch. 30:11; Avg. HR: 142.

Post: Stretch!

m/24/160

3:01
2:41
2:32
2:32

Ran on streets, on .5 mile route, hope it was fairly accurate, didn't feel like going to the track.

1st one- about 3:33
and just got slower, and slower
completed all 4. haven't ran like that in years

bw - 272 and falling, times should fall rapidly w/ the weight, I hope

subbed 750m rows (no tread mills in globogym, but they've got C2 Rowers!!)
1. 2:57 rest 2:57
2. 3:09 rest 3:09
3. 3:10 rest 3:10
4. 3:10 rest 3:10

Lots of stretching and Isolations. 5 min abs + CFWU x3 sub GHD;s for sit ups 12 reps each. Rested 3 to 4 mins between runs.

4:14
4:28
4:18
4:41

Just not a runner. Had fun trying though. Can't wait to try this one again and compare times.
Joe, your welcome ;-) It's all about doing it for YOURSELF. If your lady wants to speak with me about crossfitting, I'll be glad to help her start in slowly. It's been working for me. I'm so much stronger than when I started. Annie is my hero and role model! I'll be doing cheeta flips when I can do what she does! I'll get there, I'm determind!

Warm-up: 800m jog followed by walking 400m

As Rx'd 4 rounds for time of run 800m (walked 400m between sets):

4:30
4:48
4:56
4:54

Temp 85 deg F with wind gusts up to 30mph. Probably started out too fast. Heat really took its toll on me--not acclimated to that yet. Still, happy with times less than 5 minutes.

F/58/5'6"/136

M/36/6-0/172

As Rx'd (1 min rest between sets)

3:15
3:27
3:14
3:09

"Sadistic Liz"

stairmaster, level 8-9, 1/2 mile
3:38
2:56
"Elizabeth as rx'd
3:30
3:47 (fading)

total time including rest 31:20

Butt kicked....

43/m/6'/208#

hoping for sub 4's all around. 400x4 wod killed me. this one not nearly as bad, or i went too slow, tho longer rest bet. really helps on this wod.
3:04
3:34
3:24
3:15
looking at times i should have tried harder on middle sets. kept waiting to hit wall, but didn't. last two on 400m wod were right at 2 min.

Male, 35 y/o, 145#, 68"

WOD as rx'd

3:36, 3:31, 3:41, 3:46

Metatarsalgia almost healed!

3 X 800

3:30
3:43
3:47

39/M/185lbs/5'9"
as Rx'd:
3:36
3:33
3:42
3:35

36YOM/6'/200

2 blocks~800m

3:39
3:45
3:43
3:35

3:55
4:00
4:03
4:03

Thanks Coach!

I started the Zone this week and right now I'm hurting. It's all good though cuz I've got that PMA and look forward to passing through to the otherside.

Just wanted to thank everyone at the SD cert this past weekend. All the trainers were very helpful and had awesome personalities. Not to the mention a facility you only dream about. Safe to say, I'm hooked!

3:16
3:13
3:12
3:10
What is so sad is that in my youth I could run a sub 18:00 3 miles.

17/M/170/5'10"

As Rx'd
3:07
3:04
3:01
3:01

treadmill

2:51
2:49
2:47
2:47

1 percent grade.

30/m/5'10"/235

4:00
3:45
3:40
3:28

As RX'd:
3:02
3:07
3:16
3:18
I talked to my friend afterward who was a runner after I was done, and told him my times. I asked what his 400m time was, and he said 48 seconds. He said his 800m was 2:02. I said, "well I don't see that anywhere in my future...

as rx'd

3:38
3:38
3:38
3:37

Tough one. had done better times last time, but I think my blocks in town are off.

25M/6'6"/245

Made up "Elizabeth" as rx'd: 8:01

Ran 800x2: 3:20/3:08

Rowed 800x2: 3:08/2:48

Runs were crap b/c legs were shot from "elizabeth."

As Rx'd

3:30
3:35
3:43
3:43

Practice pose method running.

as rx'd

4:13
4:17
4:54
4:29

Running is not my strong point to say the least.
I am living in colorado at 6000 ft and was born in washington at 19 ft. Holy crap it's tough to breathe here!

35 M 165#

2:58
2:55
3:05
3:00

Nice times NEESE!

28/m/188

3:19
3:16
3:17
3:09

on treadmill, .5 incline

M/185lbs/30/ 6'2''
Treadmill
2:1 rest/work
Felt strong.....Hoped to do the first track work of the spring but it rained in TN.

2:50
3:00
3:10
3:30

22/F/170
on a treadmil
3:28
3:26
3:30
3:25

last time (on a track):
3:49
3:54
4:13
4:35

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

Rest as needed between efforts.

3:47(PB), 3:51, 3:52, 3:57

Overall slower than last time. But this was in morning, not enough sleep, and I was confused in pacing the first effort, and I kind of blew myself out.

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

M/46/145

At the track. 2 laps WU, 10 pullups, 15 situps pushups and squats.

3:10
3:02
3:05
3:09

46/m/160

3:26
3:19
3:21
3:21

m/29/193

2:55
2:53
2:59
3:05

rested 1:30 in between.

i'll say too that it was mid 80's off the blacktop here in middle georgia. nice to get a good run in mid-week.

as RX'd

Lap 1: 2:42
Lap 2: 2:58
Lap 3: 3:03
Lap 4: 3:05
nasty work out

51/M/202

3:29/3:27/3:24/3:20... 2 minute walking rest

used the treadmill, watched the timer, ran harder

Hello all, new to crossfit (3 months). Have been making significant gains, and have been anxiously awaiting the day I could post some decent WOD numbers. All too often I check and see that some of the super-freaks constantly keep the bar HIGH...I can't wait to be a super-freak too!!!

24/m/200#
Treadmill-speed 10.0-incline 2.0
3-5 minute rest periods
3:00
3:00
3:00
3:00

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

On treadmill ran .52miles not sure the exact conversion to an 800m
2:34
2:53
2:54
2:51
2 min. rest between 800's

ddsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

M/27/5'10/232

guess what...i ran.... he he. my newly converted CF brother talked me into it. he's a runner. whatever...lol.

i did sub 4 440's instead.

it was best i can remember.
1:24
1:35
1:58
1:47

Vance

400M run
CFWU x 2 +DB full squat cleans

WOD: on treadmill
3:25
3:23
3:20
3:18

3 rounds for time: 4:10
10 K2E
10 Burpees

oh my. something wicked this way has come.

POSE running is new to me. And, I suck at it. On my second 800, my right foot felt awful. It's gotten unhappier as the hours progress.

it's just too close to the wilmington challenge & albany challenge for me to get injured now. and over something as trivial as running...

but, i'm limping. crap. and, trying POSE was undignified and made my times slower. i'm obviously doing it entirely wrong.

800m
3:09
3:29

then 800 row:
3:29
3:28

then shoulder presses with 30 lb dbs till my arms were quivering. didn't take all that long...

3:37 (1:40 + 1:57)
3:49 (1:47 + 2:02)
4:06 (1:58 + 2:08)
4:06 (2:05 + 2:01)
runs 'around the block'...I suspect they are about 450-500m/lap

M/43/6'1"/170

Rode bike 2 miles to high school track, stretched, did a few pushups.

800m
3:25
3:20
3:21
3:18

Rode bike 2 miles home.
Rested about 5 minutes between each 800m

3:02
3:16
3:36
3:36

My entire body is pissed off at me, I'm afraid I might have a mutiny on my hands.

The first one was pretty fast though

CFWU - done at the track on the east side of manhattan.

3:55
3:49
3:29
3:44

25/m/6'0"/165#

CFWU x3 (-) back extensions (+) 15 push ups per round

As rx'd on treadmill:
4:10-4:00-3:57-3:52

cfwu x3

080507 3:48,4:09,4:12,4:07

Weird b/c I felt like I was pushing myself harder and felt faster but as indicated I was slower. I am making progress in regards to learning to run on the balls of my feel and not hitting my heals first.

080507 3:48,4:09,4:12,4:07
080401 3:48,3:59,3:54,3:56

On a track

400m Warmup

1st: 3:12 (400m walking recovery)
2nd: 3:16 (200m walking recovery)
3rd: 3:27 (200m walking recovery)
4th: 3:18

1 hour yoga class

on treadmill

2:46
2:46
2:46
2:46

3 min rest between runs

On treadmill with 2:30 between
Scott m/48
3:17
3:17
3:45
3:48

3:59
4:22
4:58
5:05

800m (2 laps around high school track)

1: 3:01
2: 3:03
3: 3:13
4: 3:07

My best time last time we did this one was 3:09.

Steve
M/46/170

Stairmaster on 14
No running on knee

Four rounds, each for time of:
800 meter run SUB 400 meter run

1 - 1:47

2 - 1:40

3 - 1:38

4 - 1:36

F 13 67" 139

Four rounds, each for time of:
800 meter run SUB 400 meter run

1 - 2:37

2 - 2:41

3 - 2:40

4 - 2:08

sub 1000m rows
1- 3:40.6
2- 3:48.2
3- 3:51.9
4- 3:50.8

little slow, but back felt good

3:01,3:55,3:45.3:34

First round much faster than last time, but didn't rest enough before second round. Was weak and slowed down/walked at 1/4 mile turn-around on rounds 2-4. Cost 20+ sec each of those rounds.

M 26 6'6" 230

2:25 x 4

Treadmill won't go any faster

m/39/5'4"/143

1) 3:19
2) 3:16
3) 3:21
4) 3:12

27F/170/5'8"

4 x 800m run on TM

1- 3:27
2- 3:22
3- 3:20
4- 3:21

at least im consistent : )

#434 Spider Chick

You're probably doing it right. I've found that POSE is extremely taxing on my calves and you must work into slowly.
It has taken me 2 years to be able to use it on the track in the faster running workouts like 400 and 800m's.
I started with on my 5 km runs and only used POSE for the first and last 100m and slowly worked up from there.
As soon as I started adding speed it seemed to add more stress to my calves.
If it hurts you gotta rest POSE and go back to heel striking for the rest of the run.
That said, I'm pleased with POSE. I've have never had coaching on it except through the CrossFit and POSE websites though.
I PR'd our last 5 K run using POSE and this workout was faster than my last one also.
I'm not getting any younger either(46) but getting faster using it.

Listen to your calves.

Hope this helps.

I'm a PT that has become an avid CF'r for about a year, picked it up while being deployed. Those of you that were wondering about the numbness into your hands with OH activities. Couple things it could be is impingement(compression) or a portion of the brachial plexus (nerve supply to upper extremity or herniation/nerve root entrapment in the neck. Some things to do- chin tucks and extend neck 10x's every few hours throughout the day. it should not increase your numbness and may reduce the symptoms. to prevent hopefully future flareups, really watch form when doing multiple sets and reps. As muscles fatigue you'll start to substitute other muscles.

M/35/78kg

4'19''
3'48''
3'30''
3'48'' (barefoot)

Terraincourse

36/6'2"/195

I ran to some willie tonight for a little change of pace and he said it best when he sang, "I just can't wait to get on the road again."
Pre: cfwu + 21/15/9 pullups
Times: 3:40/3:28/3:19/3:33

Can't wait for diane. I was going to do 21/15/9 hspu's tonight. I'm glad I didn't.

29/m/181

3:25
3:49
3:22
4:01

A little bit of downhill on the first and third.
A little bit of uphill on the second and fourth.

Never been a good runner(actually never really ran at all), hopefully I'll make some improvements this year.

m/37/175

3:47
3:39
3:41
3:37

Outside on fairly flat, 800-ish course.

Binky
f/35/not allowed to ask

3:45
3:44
3:44
3:49

Rowed, damper setting 6.

M 37 5'10" 150#

As RXed. 2 min rest between rounds

A 03:40.91
B 03:31.67
C 03:45.05
D 03:40.61 (+5 s stopping GPS)

T 14:38.24 (GPS reads 14:33 moving - +3 after stop)
(Next time, stop the stopwatch first, then everything else, Apollo.)

HRM: 20:43 (including rests), HR: 175 avg, 197 max

m/28/167

was in a rush so rested 1:30 between intervals

3:24
3:05
3:07
3:10

oh yeah, rested 3 minutes between runs

46 - 6' - 210#

CFWU X 3 (Including GHD sit-ups)

AS RX'd

3:25
3:18
3:17
3:14

Clydsdale division!

Note to self: Done at station 9...Nothing flat about it, an out and back course. Oh yah, post firehouse chow, not a Zone friendly meal.

3:00
2:51
2:55
2:51

Wednesday 5/07/08

Four rounds, each for time of: 800 meter run

Substituted 800 meter row

3:25.9
3:18.6
3:24.7
3:27.8
__________________
M/45/6'/194

24/f/5'6"/146

3:43/4:14/3:44/4:15

Greg's warm up

Times as rex'd with 5 á 6 minutes rest between rounds:

Times as rex'd

2.53
2.59
3.00
3.00

With a injured knee :(

Last time it was:

2.49
2.57
2.59
3.02

m/42/6'/190#

3:15
3:30
3:30
3:37

4-5 min rest between sets
Sucked in a lot of Iraqi dust this morning. Lots of vehicle movement on the same road.

BW 70kg
2.59
2.46
2.55
2.58

3min rest between Intervals

C&P 800m

m/21/205

3:08
3:11
3:13
3:14

m/19/195

2:58
3:24
3:17
3:18

4:05
3:41
3:54
3:58

All on treadmill at '1' incline

3.17
3.20
3.31
3.30

Tariq

I was a little sore from Liz yesterday..

So I took a nice long walk around a local pond. :)

and did CFWUx2.

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

40/m/160
3:02 for the first
3:30 for the rest
just enough rest in between to keep from barfing

4x800m on hills, 2:00 rest between intervals.
Warm Up (1 set each of max pull ups, push ups, sit ups, ring dips- 2 min on 1 min off between exercises)
4:01
3:58
3:43
3:42

26/m/88kg

2:55
3:01
2:56
2:52

90sec rest between sets

3:23
3:20
3:27
3:23

Tam
4:42
4:55
4:42
4:48

W/ FireDave on a nice warm Florida day.

aprox 4 mins rest between rounds.

3:19
3:11
3:20
3:21

I went hard all 4 times. It was fun.

Started Cross fit about a month ago. Love It. Going to OCS for the Marine Corps this summer. This helped a ton.

2:38
2:42
2:44
2:48

Only 1-3 minute rest between each set.

Then did 25 Burpees with Pullups after the jump wearing 20lb vest. "oorah"

my third WOD i love this stuff already, it's becoming an addiction. I stay up late anxious to see the next day's workout.

time's 4 x 800
2:46
2:56
3:01
3:04

I went to bed thinking i run 7 k all the time man was this different ( hard hard hard )

CFWUx3
On treadmill...approx 3 min rest between runs
3:45 (8.0mph)
3:39 (8.1mph)
3:21 (9.0mph)
3:34 (8.0/10.0/8.0mph)

Didn't time myself because I was running with my brand spanking new Vibram five fingers and didn't know what to expect in terms of performance.

Last time, I only did 2 rounds.
This time, I did all 4, and most probably faster!

I'll definitely time myself next time.

Quick question . . . I have had both my ACLs repaired, both my MCLs shaved, and have articular cartilage damage on both my femurs (god, I love rugby!) Doc says NO MORE RUNNING. Any ideas for times/distance on some alternatives? I push myself hard on the bike, but it doesn't give me the same rush as running and I don't know how to acount for the difference . .

Male 49 6ft 210#
Not as RX'd, Ran 4 hill sprints 220yrds 16% grade
@ 7000 ft elevation. From Memphis Tn in Ouray Colo getting married. I thought the bride was going to get the insurance money early.

4.40
4.30
4.40
4.45

I am not very good at running only have one speed(slow). I keep trying all the workouts to see which ones I am good at. I am still looking. I don't hold out much hope for the HSPU.

33/M/194#

3:04
3:04
3:07
3:00

3:14
3:17
3:08
3:07

5 minutes rest between the rounds!

2:55
3:10
3:20
3:24

@ Roosendaal

Approx. 800m run out and back on the street
3:12, 3:15, 3:14, 3:13
2 minutes rest between each

32/m/6'/190

2:20
2:58
2:55
3:03

Was hurtin real bad after the first one.

Four rounds, each for time of:
800 meter run SUB 400 meter run

1 - 3:46

2 - 4:02

3 - 3:43

4 - 3:52

4 rond of 800 m
time 4.46
4.52
4.51
4.46
I'm not a good runner, bad with cardio training

4 rond of 800 m
time 4.46
4.52
4.51
4.46
I'm not a good runner, bad with cardio training

4 rond of 800 m
time 4.46
4.52
4.51
4.46
I'm not a good runner, bad with cardio training

Treadmill this time: up about 8.6

3:48
3:30
3:28
3:27

Nice work Sean and Stu knockin it out early!
Jeff @ West Seattle Stadium
Exactly 2 minutes rest between runs.
2:54
3:00
3:00
3:00

M 35/226

West Seattle Stadium. 6:00am
3:40
3:44
4:04
3:45
felt ok, need to push harder next time.

as rx'd
3:38
3:49
3:53
3:48

3:20
3:23
3:24
3:30

Rowed this one to go easy on my knee.
2:43 2:48 2:51 2:51. Also counted strokes:
91 91 94 93
3 minute rest between rounds. Hard after a late night house fire last night.

********************
********************
M/31/200
1mi w/u 7min
800mX4 w/ 1:20 rest b/w sets
1. 2:56
2. 2:58
3. 2:57
4. 2:54

1mi c/d 8min
*********************
*********************

M/26/215/6-4

As RX'd

3:10
3:29
3:40
3:34

Strong wind...which i guess is no excuse because i did it at the local high school track...helping me on half and killing me on half.

34 M 195

As Rx'ed

3:22
3:25
3:30
3:16

3:10/3:16/3:33/3:29 - treadmill #2 incline - 2 min breaks

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

CFWUx1
4:22-3:13-3:33-4:12
Ran on the green belt which is hilly and might be a little long. Used the bench as the ½ way/800 meter point.
2:30 rests between rounds.

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

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

Consistant if nothing else. About two to three min rest between rounds.

M/6'1"/31/218

800 - 3:41
800 - 3:47
400 - 1:47
400 - 1:42

As rx'd 2:28/2:59/2:43/2:40

Either was too ambitious on the first one, or I should have just gone completely balls out for absolute best time. Second one definitely was disappointing though.

I'm a terrible runner, had no idea about the pacing required.

1- 4:45
2- 3:45
3- 3:02
4- gassed at 400.. 1:25

Man, that needs work.

Read it wrong and only did 3 rounds, oops...

Done on treadmill:
3:28
3:24
3:18

Elizabeth 28/f/?
1st WOD ever; Hab a baby 2 months ago
4:20/5:04/5:12/5:15
90 sec rests b/t sets
Wat to go!

Hege 33/f/103
2nd WOD Keep it up!
4:21/4:41/4:16/4:31 2min b/t sets
Good job both of you! :) mosul moose

Biff & Hege, I put you on my family membership down the street. j

Today:
3:30
3:25
3:36
3:36

080401:
3:58
4:12
4:12
4:10

3:10
4:05
3:36
4:00

Took a couple minute rest in between sets. 2nd and 3rd round were going up hill so a little slower.

Day 5

Didn't take last rest day.
Ran 5 miles in 1 hr. instead on rest day.
Took this as rest day.

m/30/6'/245

3:30
3:37
4:04
3:52

f/24/5'7"/165

5:26
5:34
5:16
5:19

I did this on the elliptical to go easy on my knees. Resistance 15.

m/34/6'3"/240lbs

3:23
3:12
3:15
3:18

Forgot to stop watch on the first one.
4:04
4:07
4:03

42/f/5'3/115

3:36
3:30
4:06

M/30/200
4:07
3:46
3:41
3:39

I felt fast.

2:48
3:05
2:57
2:52

down and backs in the quad (running E-W)

Treadmill, 1.5%, 0.5mi
4:00-3:45-3:45-3:30
1:00 rest between laps

I hate treadmills

Late post. Day behind:

2:58
3:00
2:56
3:04

a little under 5 min rest between rounds. Tough....

day behind and really windy today

23/m/190

2:55
2:58
3:04
3:05

EJEJEJJEJEJJEEEJJJEJEJJJEJEJEJEEEEJJJEEJEJEJ
M/35/170
TRACK: 1:18 400MTR; 3:04 800MTR
TREADMILL: 3:00 800; 3:19 800 (OUT OF GAS)
Treadmill tough cause you cant slow down as easy

A day behind due to being on a 5 on, 2 off schedule.

CFWUx3

2:47
2:50
3:05
3:00

This is on an odd length track (330 meters) so the runs aren't precisely 800 meters, but I've got the distance crunched out to within a few meters of being exact.

I'm really happy with these times. I've been doing POSE for about a month now and the runs are starting to feel a lot better.

As rx'd:
-3:20
-3:27
-3:29
-3:37

as rx'd, with 3:30 rest in between.

3:23
3:21
3:26
3:24

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/153

WOD as rx'd

2:47-2:58-3:10-3:02

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

3:45 x 4 rounds

total time 20:30. Started out fast on treadmill and gassed after the first 2 rounds. Picked it back up halfway thru third and into fourth.

34/M/135

400 m run, x4, as rx'd:
3:04
3:06
3:08
3:04

I did this WOD one day late. Ran at the Laurel HS track. This is my third week of Crossfit.

12:37 (3:04, 3:07, 3:12, 3:14)

did 400, 800,1200 then repeated
times were: 1:31, 3:01, 4:27
1:27, 2:54, 4:23

33yom/170/6'0"

As rxed (treadmill) - 3:20, 3:20, 3:20, 3:37

Treadmill speeds - 9.0,9.0.9.0,8.5

Due to a long workday and not getting to this until 11 last night, I skipped the track and subbed 100 double-unders for every 800M. Times weren't that great. I sure hope I run a 800 better than this

5:04 4:24 5:39 6:05

M/43/175

as rx'd

2:49
2:46
2:50
2:52

3 min rest each set

4 x 3:00 on the treadmill.

M/35/180/70"

Just did one of my regular interval cardio workouts. 1/4 warmup, 4 1/2 mile intervals at 6 minute pace with 1/4 recoveries at 10 minute pace.

CFWU to start. My shoulders are still smoked from bar dip subs doing Elizabeth. Glad I only subbed 2 bar dips per ring dip.

CrossFit Snohomish-Trainer *Jeff Vale*
3:22
3:24
3:26
3:30
2 minutes rest between

2:55, 3:58, 3:35, 3:16
Much worse than last time that this one came around. Leg 2 and 3 were into a wicked headwind, but I guess that means I had a nice tailwind on leg 1 and 4. It all equals out to a very mediocre performance in the end.

2:45, 2:39, 2:43, 2:45

Did the four today:
3:16, 3:13, 3:09, 3:07, in that order.

The last time this came up, on 4/1/08, I did 3:54 on the first one and 3:17 on the last one. It's amazing how much your mind can push your body.

I'm not a badass by any means, but the way my body (and mind) feels on crossfit ... well, it's something else. I'm thankful there was a dude at my gym doing this stuff. I'm thankful I asked him about it. And I'm thankful for this site and all the information that's all for free.

Crossfit rules.

Joe

M/39/185/5'10"

3:17
3:20
3:15
3:10

27m/6'1/200
2:47
2:39 (pr)
2:41
2:46 on 200 meter track

14,14,14.5,15kmh 1%inc on treadmill

prev 3x 14kmh 1%inc

33m/5'10/175#

May 8th, 2008:

R1: 3:10
R2: 3:04
R3: 2:53
R4: 2:57

Felt nice to get under 3min. I used to actually be good at these when I was a teenager. My times were closer to 2min instead. lol. Looking forward to The Games.

-Amadraeus, CrossFit Marin

43/6'1"/183

2:34
2:40
2:51
2:52

3:30
3:25
3:38
3:38

30 Tics faster than 0401. Rock On !

3:35
3:56
4:09
4:04

3:39, 3:37, 3:35, 3:36. Hamstring still on the tight side so I did not push it.

i'm slow and asthmatic, but the asthma didn't bother me today. so i'm just slow.
3:52
3:43
3:55
3:53

the runs were outside and there are no flat 1/2 mile stretches in NE Tennessee, so it was uphill 3/4 of the way and downhill 1/4 of the way on my first and third runs, reverse on the 2nd and 4th. I beat my goal of 4 minutes every time, so I'm happy.

3:35
3:32
3:30
3:26

23 (total) seconds faster than last time.

165/29/m/5.9

3:46
3:48
3:43
3:45

I did this work out today, Hoping to catch up on the next rest day.

4:08
4:35
4:26
4:12

first attempt at this looking forward to improving!

4 rond of 800 m
time 4.46
4.52
4.51
4.46
I'm not a good runner, bad with cardio training

M/35/5'6"/145

2:40
2:46
2:51
2:43

25/M/200

2:48
2:48
2:57
2:54

38/m/185

2 min rest between each

3:09
3:01
2:57
2:53

all four with in 20 sec of 3 min
2:58
3:12
3:07
3:00
ran at high school track

45/f/146 4:16 4:18 4:19 4:14 but I'm not sure it's exactly 800 meters.

Ran outside uphill out, downhill back

3:44 started wayyyyy too fast
3:56
4:07 legs are heavy as hell
4:02 good pacing on the first 400, had a faster 2nd 400

Took 3 times to get the pacing down

2:37
2:39
2:43
2:41

4:00
3:32
3:32
3:15

Doubled up and did the DL/HSPU workout after this, so I saved some at the end. Felt great.

m/29/195

Watch messed up on first one, didn't notice until almost finished. After that, 3:23, 3:31, 3:28. Not too good today. Slower than last time.

41M/170

Hate running:

3:45
3:40
3:45
3:35

4:06 (warming up treadmill)
3:53
3:59
3:58

7.5mph using bpm Smart Playlist on itunes

33/M/185

2:15
2:11
2:10
2:09

took a long rest talking to a neighbor before the 4th.

3 mile run
22:30

30yom
129lbs
7 mph x 3
HR ~164 at end of each round

22/m/165 lbs

3:03

2:58
2:55
2:57

Me: 41yo/M/5'10"/180lbs

Warm Up: Greg A's warm Up + CFWU with GHD's and HSPU 3 sets 15 reps per set + 5 Bar Muscle Ups

WOD: 800 Meter Run x 4

3:39
3:47
3:49
3:33

Cool Down 1 bar Muscle Up

Man, I have aways been bad at running. I am not fast but I am getting fast-er. I kept a 2:30 min rest interval in-between runs. I was trying to POSE the best that I know how on the first three and on the last one, I just ran like Forrest Gump.

Have Fun, Train Hard,

Billy

3:10 @ 10 mph
3:29 @ 9
3:19 @ 9.5
3:12 @ 9.9 vs

3:54 @ 8 mph on t-mill 4/1/08
3:41 @ 8.5
3:30 @ 9
3:30 @ 9

10 min ellip wu 20/20.

M/27/6'1"/194#

3:05
3:35
3:15
3:40

Tia F/24/5'11"/140#
4:25
4:29
4:21
5:01

2nd and 4th sections are more uphill...

Full CFWU (subbed last set of pullups for 1 rope climb.)

4 rounds of 800
Treadmill, 1% incline (raining)
5:15
4:58
Round 3 forgot to start watch {did 3 dead hang chins at rest)
5:14 (did 2 overhand pullups)

M/40/182

3:40
4:08
4:30
4:22

Not a runner. Just happy to finish. Followed it with "Diane" 20 min later.

29 yom, 180 lbs

3:18 3:18 3:18 3:18

Stuck at the station, did these on the treadmill, about 2 minutes rest in between. I wish this treadmill went faster!

Age 52/250# subbed 1000 meter rows for the runs (4:42/4:22/4:16/4;26).

Flew out of town this day... Did the workout 2 days late, on scheduled rest day.

Used google pedometer to figure out approx 800m... used a route that made 810.

3:42
3:26
3:28
3:16

4:28
4:27
4:13

My knee started to twinge about 100 yards into the 4th round. Usually I would tough it out but I don't want to spend two days trying to recover. So 3 rounds this time and I'm happy with it. My goal was a 4 minute round.

26 yom 6'2" 155#

Pre: CFWUx3

WOD: 4x1000m row on damper 5

3:44.7
3:53.7
4:01.7
3:58.2

Post: None

Oh yeah, 2 min. rest between sets.

4:15
4:10
4:14
4:12

3:54 slight downhill
4:10 slight uphill
3:43 d
3:45 u

3:35
3:16
3:18
3:19
no wu

3:03 rest 2:57
3:15 rest 2:45
2:57 rest 3:03
2:56 rest 3:04

Runs done back and forth down the center of our compound road. Not sure it's quite 100 meters long. But it'll do for my purposes :-p

A few days off cycle, but wanted to do this one. Went up to the HS track...

3:22
3:22
3:20
3:17

Very good day. Managed to nail the pace early. Number three, legs almost buckled in last 200.
#576 Billy - I'm with you brother - last one was run Forrest, run.

Scott m/37/199

M50/170

3:42

3:30

3:30

3:22

Total 14:04 26 seconds better than last time....great last round....

M31/1,78m/71kg (5'10",156lbs)

2:51
2:51
2:58
2:52

Total 9:12, much better than my last time.

Running technique videos help A LOT.

Done on Sunday morning with little time:

3:09
2:56
2:53
quick 1/4 mile cool down - ran out of time

Done on neighborhood streets - course was out and back with a large hill running base to crest to base for the whole 1/4 mile each way. Mapped out with MapMyRun.com

2 rounds of 800m.

4:51 (rest 3 mins)
5:25

Nasty headwind and light rain turned heavy. So had to stop.

m/43/6"/184

3:30,4:00 rest,3:30,5:00 rest,3:30,4:00 rest,3:30
on treadmill

4.20 3.57. 3.56 4.02

mom
4.07 4.08 4.05 3.59

3:14
3:13
3:18
3:26

with stroller (no dog)

**First run after ten days off due to foot issues (left).

2:47
3:00
3:01
3:00
(5-6min rests)

11:48 total (30sec better than last time!)

CFWUx3
-800m runs on tmill (0.5 miles) - all 4 rds at speed=9.5; 6:18/mile (speed=9.4 last time)

2:55 (2 min rest)
3:03 (2 min rest)
3:06 (3 min rest)
3:07

Finally a WOD I can "compete" at!!!

3:05 approx. messed stop watch up!
3:16
3:12
3:18

12:51 total (31 sec better than last time)
5-6 min rest

2:52, 2:52, 2:57, 3:03
took about 3min in between for most, 4 min between 3rd and 4th.

33/M/175

2:52
2:51
2:54
2:54

Total 11:31

As measured by Nike+ ipod
4:00, 4:20, 4:30, 4:15

31/M/6'0/195

Practice: Squats

Train: 4 x 800
3:37 (missed turnaround point, ran extra 50m or so)
3:10
3:19
3:30

Ran on the beach in soft sand, squatted day before
3:27 with the wind
4:07 on the way back

After 2 I was trudging and hobbling (quads were shot). Went and paddled in the pool.

1st post.
32/m/6'2"/215pounds

Hello guys, been following CF since 1st April and this happened to be my first WOD. That time my times were
3:17;4:10;4:13;4:30 Total Rest – 10:30

3:43;3:34;3:33;3:15 – TR 7:14

Thats over 2 minutes faster with over 3 minutes less rest

Although my weight hasn't changed (shoulders are poking out of my clothes though), those improvements are proof enough for me. I am now spreading the word amongst West Midlands Police

36m/6'-1"/200 lbs.

1) 3:47
2) 3:41
3) 3:44
4) 3:43

Warm Up:

Fran - see 080510 WOD for times

R1: 2:45
R2: 2:46
R3: 2:42
R4: 2:42

Walked for .1 miles between rounds, ~2 min

Scaled down to 4x 400m.

1:30
1:41
1:41
1:42

Beat my total time from last time by :30.

Walked .15m in between.

Rx'd with 200 walk inbetween to measure rest.
Outside milton track.

2:41
2:44
2:49
2:52

2:30
2:38
2:41
2:46

30 muscle ups afterwards in 11:00

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

Subbed 800m rows
3:20
3:27
3:21
3:16

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

39m220

3:00
3:09
3:09
3:06

rested 4-5min between each

Ran the Atl Komen 5K instead. 32.20

2x round high school track on the 5/10/08. Must not be 400m as my times seem way too fast vs. everyone else.

1:57
1:58
2:03
2:04

Used Pose-ish technique and my left calf is still killing me, though it isn't hindering hiking or WODs.

1. 2:42
1 minute rest

2. 2:45
1 minute rest

3. 2:51
1 minute rest

4. 2:58

423 Lionshead route
3:36
3:38
3:43
3:50

As Rx'd

2:43
3:03
2:55
3:00

3:17
3:26
3:39
3:33

4 minute breaks

as rx'd:

3.23
3.13
3.11
3.15

Four rounds, each for time of:
800 meter run

18:10 Total time. On treadmill. Did it on 9.0. Will try track next time.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32/M/180/6'00"

800m x 4

2:52 (pr)
3:02
3:16 (Sucked)
3:09

Overall, 1 second slower, total, than my last effort (3:02, 3:02, 3:10, 3:04) but pleased with the pr on the first 800m this time.

Dan D.
www.CrossFitStickers.com

goal was all under 3:30
3:02
3:14
3:19
3:22
Next time will shoot for all under 3:15

34 m 175

2:49.66
2:56.59
2:57.39
2:54.89

Tom

~3:00
3:17.19
3:15.81
3:13.61

38/M/180--Syracuse NY
2:49*/3:00/3:08/3:06 (*pr)

Playing catch-up

2:40 (pr)
2:48
2:51
2:45

m 35/64/158 Completed on 14MAY08
CFWU 3X15
WOD as rx'd
3:14
3:24
3:23
3:20
Outside running, 3-4 min breaks between

27/m/234

600m ~ 3:15
600m ~ 3:06
500m ~ 2:25
4 100m sprints

4.00
3.53
3.53
3.50

88

tried to do this after Diane

got 2 sets of 1000m row and could and choked down pukie.

1 - 3:39
2 - 3:50
3 - pukie
will redo tonight and get all of the sets in.

8

3:10
3:14
3:25
3:14

at most 3:30 rest and that was for the last rest. Try to finish strong on each set next time not just the last.

34/M/175#/6'0"

WU: jog to track 1/2 mile from home

WOD: as rx'd
3:03
3:02
3:05
3:05

Outside, abandoned loose gravel track, rested each round until breathing returned to roughly normal.

3:29, 3:10, 3:13, 3:29

43/m/166

3:12
3:43
3:30
3:38

couldn't sleep, ran at 6:30 am, geesh you sub 3:00 guys are running studs

1- 5:00
2- 6:00
3- 6:00
4- 6:00

meyer- 2:48-2:55-2:56-2:56- avg. 2:54
edler- 3:23-3:22-3:36-3:33

cfwux3

3.51
4.03
3.52
3.53
approx 3 min rest b/t each

m/34/5'9/176

CFWU - 3. No uppper body just to give myself a break.
2 sets superman raise.

3:08
3:20
3:23
3:24

4-1-08:
3:16
3:21
3:33
3:27

BW 130 (still trying to drop), mixed w/u

3:16 PR (I think)
3:20
3:26
3:26

Pretty sure that's a PR; I tried to do the POSE style the whole time...compare to last time of 3:31/3:29/3:32/3:26, dropped 30 sec overall.

26/m/5'9"/170lbs
3:17-3:28-3:47-3:38
3 to 3.5 minutes rest in between rounds

1st CF workout

deployed - had to use treadmill
22 min

1st CF workout
deployed - had to use treadmill
22 min

treadmill, 2.0 incline

3:50, 3:30, then swam a while

Sub'ed row
800m in 3:25
500m in 2:01
800m in 3:40
500m in 2:22

45/m/197
3:14
3:19
3:21
3:16
shaved off combined total of 87 sec off last time

m/ 31/ 6-2/ 245

3 x 800m runs with 4-5 minutes recovery between each. I had to cut the last run due to work. Runs were done on a treadmill at 3 degree incline and at the fastest speed I could maintain.

Male, 23, 5'6, 174

2:51
3:20
3:06
3:03

Should have rested a bit longer in between round 1 and 2... need I say as Rx'd?

28/m/185#

on treadmill...

2:51
2:51
2:50
2:50

3 min. rest between 800's, not as much fun as it sounded.

Only had time for 2:

4:05
3:59

Needs some serious work.

m/42/202/5'11

make up WOD 2 days late

as rx'd: 3:06, 3:14, 3:25 and 3:18

Whew........what a pain in the butt!

Anyway...

3:00
3:05
3:40 (what happend there)?
3:29

5'08 184 36

000000000000000000000000
30/m/165/5'6"
As RX'd
3:04
3:08
3:10
3:17