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

I thought CrossFit was against long distance slow training? Now there is a CrossFit Triathlon training cert? Seems like they only have it b/c the sport is growing quickly among the same demographic that Crossfit attracts: 30-50 year old white people.

What Would Coach Do?

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