Legs will feel great after this one.

I can feel the burn already. Cant wait.

My abs are really sore from last two days so this one should be great on the legs.

Looking forward to this one.

Thanks Coach.

3-2-1 Go!

time to pull the Speal Speed Socks out of the drawer

Great L1 Cert in VaBch this weekend! Great training crew and a fantastic group of new level 1s. Always a pleasure to train with the best and train those who want to be the best.

hahah I love CrossFit Cert group pictures.

Check out the guy standing in the bottom picture on the left hand side second row from the bottom. His face is Awesome! I actually laughed out loud.

I'm going to check out what's happening at CrossFit Virtuosity tomorrow night. Keith is an excellent trainer and I can't wait to see his new place. His clients are in great hands.

===========
TODAY'S FAQ
===========
Four rounds for time of:
Run 400 meters
50 Squats

It's as easy at it sounds (at least on paper). Run 400m, do 50 air squats. Repeat this three more times. If you don't have a track handy, use www.mapmyrun.com or www.gmap-pedometer.com to map out 400m around your neighborhood. Air squats are without weight. Bottom position is when the hip is below the knee. Top position is with full hip extension. See this video for a great explanation and set of examples of the air squat.

http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

Owie, this WOD hurts soooo gooooooood. It's kinda fun knowing what your workouts are two days in advance now.

Hey, I injured my achilles tendon and can't run...any suggestions for subs for the 400m

Good one. Nice and simple but will kick your ass if you push yourself.

T&M #10 - rowing

weird, I had in my mind that tomorrow was a rest day... oh well, this works out well as I can do the WOD without having a car (as my car is in the shop AGAIN!)... good thing I didn't do this one tonight.

20/m/195/6'2"

First time posting, but I've been following the website for a couple months now. I just got my first muscle up today playing around before the handstand pushups/L pullups and I was stoked. My friend that has been doing crossfit for a few more months than I have was there correcting my form when I finally got it. Still a little sloppy but glad to have finally broken through that barrier. Can't wait for tomorrow's workout, my shoulders need the rest.

did a triathlon today with no training except for for crossfit did not bad, especially for my 1st one, my only regret is i missed yeatserdays wod and todays, gotta double up tommorow

Hey everyone,
Brandon Otto and Steve Low say all this metcon work is not good for you.

http://www.board.crossfit.com/forumdisplay.php?f=4

What do you think?

I will break you Stryker.

Does Crossfit have a stance on stretching? What type? Before and after? Etc? I need guidance

Does anyone know how old you have to be to get a level 1 cert?

Just wanted to say that I had a great time at the level 1 cert this weekend in Aromas. Awesome job by the wonderful training crew! You guys made this an amazing experience worth repeating. Also HUGE thanks to the Casta (hope I got that right) family for everything they did for us this weekend, it was trully above and beyond anything I could have ever expected. Nice job to all the participants as well!

ugh, my legs are killing me!
This should be fun!

Train hard!

Thank God..my hands are ripped up from doing a all the pull ups the past couple days (didn't help that i was doing the HSPU in the sandy desert then jumping up for the pullups...not recommended)

This one looks fun in a scary sort of way

PS. also helps because I have to go to Salt Lake City for work tomorrow.. have no idea where any gyms are

Went and ran a couple of miles at the local track with some 100m repeats thrown in. And I did it all barefoot for the first time. Stayed on the grass and I couldn't believe how free and fun it felt! I am hoping it will help my form as I am a constant heel striker. I highly suggest it for this workout if you have a nice football field or track near by.

Yo Todd, Boz, Dutch, Pat and Bryant,

What's with the Glamour Shots poses? :-)

M/23/150 Jogging WU

Subbed body surfing + Tabata beach (sand) run + Tabata thigh level surf run on Saturday. Will try and makeup Saturdays workout for Monday.

You guys in the back row are just soooooo cooooool.

Whasup Tod?
Shalom
J

CrossFit Cert in Aromas. Thank you first to the Castro Family for allowing all the CrossFiter's to use thier facility and for the great hospitality. Secondly thank you to all the great trainers (Todd, Julie, Jolie, Dutch, Tony, Boz, Nicole and I know I am nissing a couple others) who put together a memorable certification. I learned so much more about myself and how much more I can push myself. Thank you to Zack and Brian who were my workout partners during the workouts. Thanks for pushing me to my limit.

Alllllriiiiight... I've been looking for an approachable WOD to usher in regularly participating and this is it. I've been doing tabata squats for some time now and running regularly as well. Watching my diet for a bit and I can't wait to get started! Wish me luck.

Thank you again to all the instructors and the Castro's! What a wonderful place to get your learn on. Really great job and an awesome learning experience.

Arthur

What a great expierence this weekend, I learned so much and it was a blast. HUGE thank you to all the trainers and the Castro family.

Wow what a great group of people involved in the cert this weekend in Aromas. Thank you to the Castro family, the food and hospitality was great. Our instructors were awesome, kick ass people (Julie, Todd, Boz, Dutch, Pat, Bryant, Tony, Nicole, and Jolie). Learned more in 2 days than I have in 15 yrs. of, what I thought was, working out. keep up the good work.

Should be a good workout: Just got back from Marines-- Now back into my triathlon training for the summer: Crossfit Has helped greatly with my endurance: I will add my own workout after this Workout of the Day: Let me Know What You Guys Think:
"Bad News Bears"
Four Rounds For Time:
Burpees: 30-25-20-15
Double Unders: 30 reps
Row Machine: 500 meters
DB Thrusters: 21-18-15-12
Sit-Ups: 25 reps
Pull-Ups: 10 reps

Swim: 20 mins (Only Freestyle)

This is after the five rounds of 400 meters and 50 air squats

Just back from the Level One Cert in Aromas. Wow, what a weekend. Thanks again to all the trainers for making it such an educational experience. Learned some great cueing and progressions for those foundational fundamental movements that I know I'll be able to put to use right away. Can't wait to hit it again at the Level Two. You guys rock!

I want to work on my L-sit. I can get about 30-40 seconds on it now. I've found that doing max holds isn't really increasing my time. Should I expect to only improve a few seconds at a time? Maybe doing max sets of L-sit pull-ups would be a good drill?

Also, any suggestions on a good weight vest?

My wife and I just found out that we are expecting, and now are wondering about her health and CrossFit. We have been doing CrossFit for the past 5 months, and are now worried about what she will be able to do while pregnant. Does anyone know what she should restrict herself from with the WOD's or is she going to have to take a sabatical from CrossFit completely during her pregnancy.

#8, i really appreciate the Today's FAQ comes in very handy. But i till have a Q.

For the 400m, are we suppose to go all out, i mean my zone 2/3 heartrate is around 160 so i am suppose to run the 400m around the 180??

regard

And whats with the "enigmatic" poses of Pat and Adrian et al in the top photo? Crazy Kids!

Future Dad #38
Check out this thread http://www.crossfitbrandx.com/index.php/forums/viewthread/3803/

Ready to come back to crossfit exercises. I have been out of the crossfit nation for 9 months. When doing the exercises I never felt so healty. Wednesday will be my first WOD I am excited and pumped. I have my workout partner back as well she just had a baby and is ready to get back into shape. Our goal is to compete in the crossfit games next year.
God Bless all.

post 38,
I to just had a baby thats why my wife and I stopped. The doctor told her she can do what she was doing before she got pregnant. Up to five months then there is no exercise while on your back. Just remember this also when your wife is out of breath the baby is out of breath as well. The doctor told her to keep that in mind, but we still worked out up to the seventh month then just moved to walking. Have fun with the knew baby it is a blast.
God Bless all.

hi i'm from england and can i say i've only been doing crossfit for about 4 weeks now. its the best form of training i've done for a while and i'm already feeling the benefits from doing it... todays workout is my favorite of them all.

would love to come over to america and compete in the crossfit games.

As Rx'd, runs on a treadmill at 0.5 incline:
11:00
Lower back kept siezing up so had to keep stopping during the squats to stretch/shake it out. Not happy, but I do like that routine.

25/M/77kg

As Rx'd - 12:20

Same probs as #45 kept on having lower back problems so had to stop and stretch it out, not down to muscle fatigue.. don't know why...

M:31:6'3":265lbs

Todays WOD as Rx'd 19'42"

400m on treadmill @ 1.5 incline

Same as other lads, lower back was a tad 'tweaky' but that's 'cause I'm weak!!!!!!!!!!!!!

Onward and upward, 3-2-1-go

11:58 on the Z1 track in sunny, scenic Arifjan.

Hey Crossfitters
I am currently deployed right now and I really need some kettlebells, I've been looking at Amazon and havent found a good one that I am interested in. Which kettlebell brand do you guys use? I've always seen them in our gyms but I cannot recall the brand name. Thanks.

Thanks Rookie!

#38 Future Dad,

Check out http://media.crossfit.com/cf-video/sakamoto-pull-ups.wmv

13:00 or so

crap. i spent this whole WOD thinking it had taken me 17:something last time, and this time i finished in 14:26. i was feeling pretty good about that until i checked again and saw that on 2/21 i did it in 13:22. so that sucks, especially since i'm coming off 3 days' rest. i need to run more.

48/m/183 from france (anybody else ?)

outdoor 15:30 pfouuu!

47/f/115

22:40

m/28/195

As rx'd with a 20 lb weighted vest... Just got it, and had to try it... ouch.
15:49

M/185/38

1210, good work out for a Monday

"I think you have a case of the MUMdays"

What movie was that from?

GREAT VIDEO

The Marines in that unit are fortunate to have a commander that is involved and support of such a program.

Sir you are an example for all future commanders, keep up the good fight.

John

Just wanted to say thanks to all the trainers at the VB cert this weekend for sharing their time and their expertise w/ us, and to all the other participants for sharing your enthusiasm w/ the rest of the group. It made for an awesome weekend. Drop a line if you're ever back in the neighborhood.

The best thing about a Level 1 Cert? All your weaknesses are exposed! So obviously, you can only get better. It's for anyone who wants to get better at this. That meas EVERYONE! Thanks to all the trainers at the VB Cert. Thanks Tony Blauer, your facility is truly amazing! I am sore, tired, and totally fired up for tomorrow's WOD. 3,2,1 go!

#54

Office Space

11:15 - 400m runs done on slight uphill grade, squats butt to ankles depth with full hip extension. Tempo trainer set at .64 for entire WOD; did not deviate or speed in an effort to maintain Pose form.

Subbed 1.5' bike sprints for 400s.

11:23

Nice vid. Glad to see Camp Pendleton is making good use of the equipment!

12:44

I had very high expectations for the Level I Cert in Va Beach...and they were exceeded. The trainers were the best...high energy would be an understatement. They made both days interesting and fun. The best aspects: The Trainers hold everyone to the highest standards and Drew's french fry joke (which the Trainees did not hold to the highest standard).

A great site to find Concept II Rowing machines at affordable prices:

http://www.row2k.com/classifieds/classifieds.pl

or www.row2k.com then go to classified ads

OUTSTANDING VIDEO!! I would agree on all fronts w/ #55, JJ, and I would add to that WE are all lucky to have military (USMC, Army, Navy and AF) that Crossfit. Good work.

#38 - Congratulations!! A new baby is very exciting!!

#47 - You might try thegaragegymstore.com : http://www.theg2scart.com/SearchResults.asp?Cat=33 or one of the other equipment sites listed on the front page here. Ebay also has KBs, but not sure if all will ship to APO. If not, you can always use a dumbbell until you get home....BE SAFE!

22/M/5'4/135

9:48

Didn't push myself hard enough... couldn't see any faint images of pukie.

M/6'3"/200/30

12:00 on the button. My legs and low back will feel the shock tomorrow. I was disappointed with this time - and I know I didn't get all 200 squats to perfection, but they were close!

Cheers from Germany.

sub'd row for run, 17:12

27/6'8"/215

14:45

Yay no pullups. My elbows thank you!

26/m/198

17:50

13:22 PR. Still not back to full speed running. All sprints were between 8.7 and 9.0 mph. All squat sets unbroken. They got a little slow, but were unbroken.

Loved the VA cert this weekend. The trainers were excellent and kind. It was inspiring to be lead by their expertise and their ability to transfer information seamlessly. Thanks for everything!
Oh and Pat, the cursing was just enough at just the right moments.

32/F/6'/131

13:18

30/M/190

did have of the workout so I could fit in some bench work. Don't know my time because the treadmill timer messed up.

I'd say around 6.5 minutes

John

21/m/145

12:43. Puckie stopped by for a little bit. :) Damn John! 6.5 minutes is awesome man! I'll beat that one day.

Colin

Debating between this WOD and a bootcamp cardio class for an hour. Maybe I'll do both.

Finally ...something in which I am somewhat competitive aroun' here.

1) Treadmill - 9.0 mph
2) 50 deep squats as RX'd

13:40

m/37/5'11/204

cheers!

Christian
http://run100miles.com

Those poses by the coaches in the Cali. Cert. pic = very funny.

Perhaps they're trying to get on a poster a la OPT

bw 165

9:46 as rx'd

Bw 245

14:12 as on Treadmill

As Rx'd
24:17

32/198lb/M

Treadmill: 1% Incline @ 10MPH

13:07

Ouch.

12:39 rx'ed.

40/m/190

Left knee still forcing me to sub elliptical for run. 12:37

14:22 as rx'd

#25 freddy c,

it looks like they are doing the Captain Morgan pose. we just can't see thier legs lifted up.

2 rounds ~ 20 mins

I am a terrible runner, and I probably should have scaled the squats to get in more running time. I have been battling plantar fasciatis (sp?) and called this one quits before that flared up too much. Now, to go torture myself with the soft tissue roller.

HURTS SO GOOD!
My squats sucked
M/27/185
14:10

14:05

F40/5'0"/106lbs
Youngest daughter threw me a curve ball when I dropped her off at summer camp today. "Mom I forget my lunch on the counter!" So oldest daughter and I scooted home to get it.
She jumped on her bike while I laced up the Saucony's.
So my workout was somewhat different.
2.5 k run to the school.
50 squats while oldest ran lunch inside to youngest.
Run 2.5 k home.
50 squats while child responsibly put back her bike.
Wished I had taken a few extra moments to re-check the page. I would have doubled up the squats.
Felt slow and sluggish today.
Time 26.33
Ahh I love my kids! They encourage me to be flexible both in mind and body!

33/M/260
AS RX'D
NEED MORE RUNNING: 18:00

sub'd 2 rounds for time:

7:40

37/m/145

12:28 could've been a little faster on squats. they seem to kill me after the second round.

I am a newbe at crossfit and today was my first day. It kicked my but and my legs feel like jello. Can't wait to continue.
S/F

M/52/183
As rxd= 10:21

Vacationing in Destin FLA next week wondering if there are any Xfitters in the area?

28/M/169/5'7"

14:05

M/39
2.5 Mile warmup
WOD 14:30 (A little bit more than 400M on each since I incorporated this into my hill workout running routine)
2.7 Mile Cool down.

Can someone tell me the two songs on the Crossfit Games videos? I need to get them on my playlist.

Ian 16:41

Hosea 12:46

John B. 13:41

m/41/160

as RX'd 13:53

I am not a runner, nor do a play one on CrossFit!

as rx'd 14:32

first mile I have done since left calf strain 6 weeks ago...anything pounding has been out of the question until now..and this was done very carefully. At least my calf is only "talking" to me now and not "barking"!!

Took advantage of the hills in VT while on vacation to do this.

Did 4 rounds of 10 pull ups, 20 push ups, 30 sit ups when done with the WOD. Time 8:22

Did "Grason" today.

20 reps clean and jerk 135 lbs
5 muscle ups
15 reps clean and jerk 135 lbs
10 muscle ups
10 reps clean and jerk 135 lbs
15 muscle ups
5 reps clean and jerk 135 lbs
20 muscle ups

58:03

Does anyone have any tips for keeping your grip when the rings get sweaty? I just kept drying them with a paper towel

As Rx'd

14:02

Last time was 12:49

My knees still bothering me a lot. Legs feel tight with the pose running method. The squats definitely feel weaker today.

I am very disappointed on my performance today =(

m/38/6'3"/220

1/2 mile warmup
2 rounds as rx'd
bathroom break
4 rounds as rx'd

jumprope 100 clicks
25 pushups
jumprope 100 clicks
25 situps
jumprope 100 clicks
15 mountain climbers
jumprope 100 clicks
25 squats

including the bathroom break i was around 35:00

23/m/185

15:03

Added a good bit of time from last time, but we did it outside this time so that definitely made a difference.

m/36/165

17:51 as rx'd

my groin or hip flexors are really tight. that's where i feel it when i squat.

31/m/190

as rx'd

12:46

I have never really done HSPU's, but I have pretty good pressing strength, so that was not really a problem, but after doing yesterday's WOD my eye balls kill.....it feels like someone punched me in each eye........is that normal at all??

23m/160/66"

as rx'd in the blistering 50 degree Washington heat.

13:09

33/M/178/6'00"

4 Rounds for time of:

Run 400m
50 Squats

13:50 as rx'd

Dan D.
www.CrossFitStickers.com

When they say squats, do they mean air squat or back squats w/ weight?

Congrats to the Level 1 trainers this weekend at the "Monster Box" Blauer Tactical/CrossFit Training Center in VB. Had a blast working with a great team of Head Trainers, not to mention the dose on Sunday and the refining of my carpentry skills!

44/m/159#

as rx'd 12:47

Somebody mentioned this yesterday, but I think the most underrated component of total fitness that crossfit delivers is the mental toughness component. The particularly tough WODs require you to focus, be in the moment, and push through or shut out negative thoughts. Go ahead and suggest "400m walking lunge" to any ten non-crossfitters and see if you get the same reaction you do from people here.

#110 - Jeff, air squats, check the FAQ when you have questions like this, will save you beaucoup time.

12.40, PR by over a minute as I recall, first time to execute on a track.

2.52, 3.20, 3.15, 3.14

This one is great for command PT, btw, as it is infinitely scalable, and allows virtually unlimited numbers to join in. Good for competition.

15:32

harder than I expected

48/M/172

As Rx'd 13:51

Ran on a track. I wanted 12 min range but too slow on squats and run. Will nail it next time.

24/m/6'3"/250

14:12

We're just back from a trip, doubled up yesterday's and today's WODs this morning:

handstand/pullup wod as RX'd:
Paul: 19:04 (didn't get full depth on all HSPU's, but that was a fun, tough WOD for me) was breaking up L pullups into threes and twos at the end.

Today's WOD:
Brand X puppies version: 400m run, 25 squats, 4 rounds
Paul: 20:43
Kristen: 20:57

15:15

31/m/170

cfwu x2

17:50 as rx'd

Nicole: As rx'd 11:06

30yo/M/6'4"/210#

Missed this one last time. Was shooting for 20 mins, didn't quite make it. Faced two of my goats, just glad it's done.

As Rx 20:56

CFWU- 2 sets of 10 jumping pu's
WOD- 16:08

M/22/6'1"/185

As RX'd: 9:43

Made up yesterday before hand
As RX'd: 10:05
I really hate L-PU's

22/M/5'11"/173

14:52 as Rx'd shortly after ~45 min hill sprint PT session

30/M/180

12:34. Back after illness and vacation, at the same time. Still not 100%. I sounded like a smoker hacking up a lung when I finished, but I was 30 sec. faster than previous.

amundson wu: 3x15 ring dips/pull ups/ghd sit ups and be's.

11:15

28/M/6'3"/188

As RX'd 11:32 - legs on fire though

Making up yesterday's this afternoon.

30/m/190/ 5'10"
Did the WOD as RX'd but I scaled the intensity. I had to take about 2 weeks of because of work. The run was pretty ruff after those squats.

Time: 20:38

Oh...no thanks, I don't do Crossfit.

I like to work out using a wide variety of excercises like Olympic lifts, running and functional body movements such as gymnastics. I try and keep my workouts short and very intense. Oh yeah, I also name my workouts and keep track of times and weights used so I can gauge my progress.

You guys really ought to try it.

As Rxd 18:34 That was harder and more fun than I thought. I could have pushed it harder I just wasnt sure what to expect. Awesome leg burn.

As Rx'd: 12:17

400m splits:
1:19
1:36
1:43
1:40

Squat splits:
1:10
1:36
1:34
1:35

I expected this to be a lot easier after watching that video of Dutch and Speal do this. Great burn, hard to get the legs moving after the squats.

M/44/178cm/71kg

15:55 Looks easier on paper - until I realize I've never done 50 consecutive squats.

Also, did 10 consecutive pullups in the warm up - a new PR!

37/f/122

15:45
TM - 14:00

28/M/184. 14:46

did the pack (4 rounds of400m, 35 squats)
time i am not sure didnt stop my watch but i think 11 min.

m/36/196

The Aromas Cert. was everything I hoped for and more. It was truly worth every penny. My brain is spinning with the info and my body is screaming at me! It hurts so good! Thank you to all the trainers for taking your time and for your dedication to making a difference. I cannot wait to apply the principles to my PE classes and to come back to get the Kids Cert. Thanks Jenn for pushing me through the workouts. Thanks Castro family for sharing your hospitality with a group of crazy strangers!

Such an awesome cert this weekend in Virginia Beach. Crossfit and Tony Blauer have teamed up for an awesome facility, in a great location (although it was a bit hard to find until the cardboard signs were posted). Had an amazing weekend with awesome trainers just dumping knowledge into us. Also, I feel like I got hit by a train. It's funny how a trainer can seem like your best friend until it's time for your WOD and then the nicest guy in the world (John) turns into a huge dick. Seriously, though, we love them for it. They did an awesome job holding everyone to the highest possible standard. I don't think there was anybody the entire weekend who didn't have to redo at least one rep.

36 M 169#

As Rx'd: 11:53

33/F/5'10"/154

I am nothing if not consistent! Yesterday, I was exactly 5 seconds over my previous time (but I did increase my work, going to a one-AbMat HSPU from a two-AbMat). Today, I was exactly 5 seconds under my previous time, even though my runs were set up differently (last time, inside runs on a very short track; today, outside runs with one turnaround).

13:10 (PR by 5 seconds)

9:39 as Rx'd, immediately following CFE tabata on C2. For some reason I just tore right through the squats, my 3rd and 4th laps got a little sluggish toward the end....

#36
Remember C-fit I can be alterted to include everyone, but I do remember seeing this article in the SanFran Cfit blog a while ago. Maybe it will be a starting point for you.

http://sanfranciscocrossfit.blogspot.com/2008/06/youre-pregnant-shouldnt-you-be-doing_06.html

as RX'ed

12:23

As rx'd, outside track in windy 53° Icelandic summer weather.

11:10

#28-matteucs
Look at Park City CrossFit. It is the site that Chris Spealler runs here is PC. He would be happy to accomodate you.
Roger

Think I might give the performance menu a try for the next 4 weeks and see if it helps with some strength gains. I will be missing the WOD's for sure though. I'll see how long it lasts :)

Today I will be attempting today's WOD and yesterday's because I'm behind. I'm hoping to survive the night :P

Day two of 100 pushup challenge
CFWUx2 (minus dips)

Ran only once around track the first round, then I remembered 400m is twice around, so round 2 made up the difference. Only pause was at squat #43 on the last round.

12:08
40 seconds off previous time

As Rx'd, 9:52 (pr)

WU .5 mi. walk on treadmill
WOD
12:07

what is the performance menu?

WU .5 mi. walk on treadmill
WOD
12:07

M/22/152

Did a modified version found on the Navy SEALS website

5 rounds
400 m sprint
50 pushups
50 squats

time: 24:29

I'll be going to the beach next week and am writing up some modified workouts. I would like to do Murph but have no pull up bar; any suggestions? I thought about Burpees and just sucking through the rest, but if anyone has any good ideas (or great beach workouts that don't involve getting wet heh) that would be awesome, thanks!

34/M/255/6'2"

I dont live near a CF gym, so I spent nearly 3 hours at a globo-gym this AM to work out some stress (probably shouldnt have, but I feel much better about things now)

1) 1 HR Spin Class (to chat up the hotties - So not CF)

2) Fran as Rx'd for the first time ever (I usually do jumping pullups) = 15:26

3) Today's WOD as Rx'd on a treadmill = 12:15

m/53/183
17:30
as RX'd
I get a kick out of those who have a faster time than 80% of the rest of us and then berate themselves for being so slow. Makes me have to check my ego or I'd get depressed with my relative mediocrity. I like the competitive aspect but I have to remember I'm really competing against myself or my workouts can become counter-productive and debilitating instead of invigorating.
The reality is I'm in better shape than most all the people I encounter who are my age and probably 80% of everyone I know regardless of age. My mind thinks I'm still 18 but my body doesn't always agree. Balance is an important component that often gets lost in the pursuit of achievement for me.
Just doing a little self coaching. Hope this is relevant to some of the other "older" crossfitters.

20:03....Florida, 11:50am, 92 degrees and it has to be 100% humidity

Virginia Beach Cert. Great time.
Positives: Excellent instruction, all the trainers were motivated, knowledgable, and held everyone to a high standard. Lectures were well structured and the time we had well used. All questions were answered intelligently and completely. The training in the basic movements was also great. I didn't feel rushed or neglected at all. I really like how the trainers nick-picked each movement to make sure we got it down right. The workouts...yea. Ouchies.
Negatives: It only lasted a weekend and there was no Guinness post workout(who drinks bud light)?
Thanks Tony Blauer and the Crossfit trainers for an awesome time. I can't wait to pass on some great info.

If you are on the fence about dropping a serious chunk of change on a cert. DO IT, its worth every penny, probably more.

Xfit rocks.

FIRST MUSCLE UP!! WOOT!!

nice cant wait for this one, hittin up the boardwalk so i dont have to waste time on the tred. been zoneing hard (pr)ing everything so will see how i do with this one

M/48/153

Done on a beach road with Li'l Bingo and his cousins Darric and Tim.

4 rounds for time:
Run 385M
50 Squats

Darric 10:45
Li'l Bingo 11:55
Tim 11:50
bingo 14:30

Always fun to have company, especially when the company is so much fitter than yours truly :=0

did the full warmup, then put on the 30lb weight vest, went out on the track, ran a fast lap, did 20 squats, and went home. need better sleep, and less coffee.

WOD as RX'D July 14th:

25/M

17-min 8-sec

The last round was the worst!

THe CF level I seminar in VA Beach was every thing I could have asked for and more. I've been doing those lifts for years and until the seminar had no idea I was doing them wrong. The lectures were highly informative. What can I say about the instrustors that has not already been said. You all are the greatest. My sincere thanks especially to Dave Castro.

28 m 170
as Rx'ed 10:40

I watched the video of Speal doing this workout and it just reinforces my opinion of him. The guy is a machine. I would like to take this opportuinity to thank those athletes in the communtiy like Speal, who provide motivation for us all. A sincere Thank YOU!

M/30/190

15:04 wow hard. ran at 10 mph on a treadmill. someone kept shutting mine off while I was squating.

12 mins in the blistering hot and humid Florida heat.

M/36/6'0'/215

As Rx'd: 20:37

Down 2 minutes from the last time I did it!

13:17

Runs on the track at Husky Stadium.

In any given WOD it takes about 25 squats for me to remember how to squat correctly. How's that for muscle memory? ;)

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

Nice..did the wod and some yesterday on a boardwalk in long beach ny..freaked out every1 who walked by. Can't wait for this 1. Gunna do it on the boardwalk again with tyler from LI

M/34/180
12:28
As Rx'd

M/34/180
12:28
As Rx'd

wats up guys, where are all my crossfiters from nassau county theres too few of us out there, tryin to get somethin started out here come down to long beach an train we gota show those globo gymers how its done

As Rx'd: 13:23

ARMY STRONG!

BAGRAM, AFGHANISTAN

First xfit workout in over 5 months. Been purely oly lifting on Irondogs at Truman State University, in MO

fran

as rx'd

8:35

tomorrow is going to be bad

M/47/190/5'11"

15:05 as Rx'd.

Speal -

Don't jump in on the PM WODs right now - this next 4 weeks is almost exclusively Olympic lifts. Shoot me an email when you get a chance - www.cathletics.com/contact.php?to=Everett

M/42/170/5'11''
11:23 - I liked this workout, because I was able to complete without modifying or scaling the weights. Crossfit is a lot of fun. Thanks to Crossbit Bismarck for helping with moves and forms.

40/m/160
11:45-guesstimated 400m based on 1/2 mile course.

47/m/195

15:50

Been at it with CF, no postings of late. Did the WOD 15:30 all outside at 95F. FUN!

24/m/186

Subbed elliptical 400m "runs"
20 squats per round instead of 50.

11:40

m/59/179

17:40

1/4 mile runs done on treadmill. Army Engineer, Vietnam Vet strong! For the more experienced men and women.

15 minutes and some change here in hot southeastern NC

M/23/220/6'3''

16:35

This was after running 3.5 miles this morning.

Four rounds for time of:
Run 400 meters
50 Squats

as posted, 11:47 not completly sure on the milage, but pretty dang close.

As Rx'd 11:41
Next Generation Crossfit Tulsa, OK

12.04,tradmill @ 1%

hi all,

just did the
workout of yesterday *
break - 30 min
WOD time: 10:37

*HSPU i did it with one leg into a ring and an angle of approx. 60 degrees.

Need to spend some time on the HSPU techni (among many other CF exercises

M/44yoa/195lbs
4 rounds
4x400's run at track
4x50 squats
16:12

30 pullups 10, 5, 5, 5, 5...

32/M/180

As rx'd: 11:41

as rx'd

17:27

me: m/36/175
as Rx'd: 11:37

her: f/36/125
as Rx'd: 12:33

11:20

Phew! Time for tea!!

10:45 as rx'd... love it

M 33/142/5'7"

Should have read more carefully:

4 rounds of 800 m run and 50 squats: 19:15

Anybody know who the Sergeant was at the Games who was taking pictures and filming, in the Crossfit Camp Pendleton shirt? He took a picture of Coach and I that I'd like to have, my version didn't come out well.

32/m/210/6'5"

13:40

Still having trouble getting back into it after a vacation layoff.

29yo/M/5'6/170

WOD as rx'd: 8:13

Felt good to start with but after the first 50 squats watch out. Good luck to everybody and fight through it.

Push it til you Puke!!

M/38YOA/5'8"/181
As Rx'd 11:21
Squats and run bunched together suck out loud.
Played around with the rings after doing the WOD. Elbow is getting much stronger.

Cheers
Paul

38/M/220

As Rx'd: 15:26

1st round (400 and squats): 3:37
2nd round:4:43
3rd - 4:05
4th - 4:02

definitely hard to get moving after the squats. did the CFE intervals from sat prior to todays WOD which didn't make it any easier and i rode my bike to the track and back home. and if anyone wants to become a faster runner check out the CFE website: www.crossfitendurance.com brian and carl have put together an awesome program!

As rx'd, 17:05

15 weeks pregnant
sub'd rowing for running
squats as rx'd

17:47

oops! just realized I did the rounds with my squats first. Probly should have done the other way around...might have finished faster...

M/38yoa/156lbs.
WOD: as rx'd - 13:16

13:10

M/205/6'2"/44

12:30

as rx'd--treadmill 1%

Short and sweet. next time faster squats

I love how you don't need a gym full of equipment to get a good workout with crossfit.

Did this one with my wife out front of the house.

Was it me, or did the rx yesterday say 3 rounds?

Shelley's time (scaled to 25 squats/round)- 15:00

Murray's time- 13:57

Lap 1- 2:51
Lap 2- 3:36
Lap 3- 3:41
Lap 4- 3:48

Legs felt sluggish and tight; still sore from the good mornings the other day.

Keep the sprint work coming coach, I need it.

26/M/195/6'2

as r'xd

12:27

Mod from navyseals.com

400 m run

21-15-9
1 Pood Kettlebell swing
Knees to Elbows

400 m run

21-15-9
65 lb. thrusters
burpees

400 m run

25:20

#144 Roger Strand:

Thanks, I'm heading up there this afternoon to see the beautiful area anyway.

Did the workout as Rx'd:

14:41-ish

F/34/118

kind of new to crossfit, loving it....spending this summer in sweden with my family, on a summer island where no one has ever heard of crossfit. I joined the local gym on a monthly basis and have been trying to follow the wods as best I can. People are staring though! fortunately swedes are shy by nature, so nobody has said anything yet...

Today WOD: 15.40

Thanks for making me realize that I can....

/Annaminh

This is my first post...I started following the website WODs last Tuesday.

11:37 as rx'd

12:51

M/32/6'3/206

As rx'd 18:21

F/32/6'3/180

As rx'd 18:50

M/33/204

15:21 - The run was not exactly "clean" meaning it was a little longer than 400m and lots of logistical concerns. Many tight turns and many slow runners in the way.

Great workout

33 yom 235 bwt
four rds of 400/50 squats
didn't have a track so took 50 large steps and did a shuttle (4x there/back) seemed a bit more than 400 with the times but oh well
still sucked.

time 16:57
last time recorded (may 2006) 15:40

32m/5'10"/195#
11:32

Future Dad:

Try www.xfitformoms.com

My wife, also pregnant, does it.

10:52
A2A squats, much faster with ball last time - 10:10
didn't push run, still not confident on calf
bwt-168

JM, #156

Husky Stadium? Hey we're neighbors. I did, and usually do, the WOD at the IMA. Do you every use the IMA?

29/m/215

completed WOD in 12:14

Any Special Ops Guys doing Crossfit?

23/m/252#/78"
13:33

I forgot my running shoes and had to run in boots & utes today. 84 degrees w/ a 10deg bump by heat index and 78% humidity. I need to guage myself off of this sick New Orleans weather, unfortunately, because down here your heart starts racing before you even get going very fast just bc your body can't cool itself efficiently in this.

CFWU 3x15/25-squats
BC-B track/full squat
Total 19:45
right knee still sore front and back

22/m/145

15:55

And now my legs don't want to hold me up...

12.37

12.37

36/f/125

15:44 cuz I'm slow. But I'll be faster tomorrow (or maybe the next day).

as Rx'ed on treadmill ~12:45 (took off some time because it took a little bit to get the treadmill up to speed and back down safely). hot as hell in the workout room too!!

11:45, 30 min row after.

As Rx'd 12:45. My ass is kicked!!

13:07s

Hips burned gooood.

9:58 as rx'd
At OPT.

24/m/197
13:00
2:54
3:13
3:33
3:18

10:31 as Rx'd

Greg A warm up

as rx'd 14:05 new pr wow two days in a row.

As rx'd: 16:46

Sad, but getting better. CrossFit is more addictive than crack cocaine and meth combined!

29/m/210

as rx'd: 13:57

31/m/NJ

As Rx'd

12:18

Anyone else going to Brand X level 1 cert next week? I CAN'T FRIGGEN WAIT!!!!!!

m/37/185

12:09

had to do yesterdays wod right before to catch up....fun.

37/m/5'11/165

sn: 1x 45#-55-65-75-85-95-105-115-120f
cj: 1x 95#-115-125-135-145f

Pack: 35 squats
run-squats
1:45-1:05
1:52-1:34
1:51-1:41
1:50-1:36
Total 13:13

11:31 as Rx'd on treadmill

woooeee! that was a burner. Squats make it real tough to get the legs going again. be wary of WOD's that look easy on paper.

46 y/o male 155#
12:34 as rx'd
about a minute faster than last time. Runs much better and squats too. Pleased overall.

As rx'd

11:57

4 rounds
Run 400m
50 squats

12:44 as Rxed - squats broken like a bull infested china shop.

That hurt!

Cheers, kempie

WOD. 11:03

AFT, nice to see you post on the site. There wasn't much coverage of your exploits before the games and I was saddened to think you wouldn't compete. I was pleased to see that you, OPT and gaucoin performed admirably well at the games. Congratulations!

M@

M/32/160#/5'8"

12:22 as Rx'd

25 min bike ride to the track (mostly uphill) was a great warmup!!

Great workout.

Alex
Toronto Fire

28/m/190

15:34

as rx'd

VA BEACH cert was fantastic~
All the trainers are top notch, the attendees were willing and able, some great effort put out by all~

Pack:
Four rounds for time of:
Run 400 meters
35 Squats

16:25. Tried hard. Could have started the faster running earlier on the back end of the 400s tho. Started at .23 miles, then .22, next time try .21 or .20.

*******VB Level 1 Cert*********

Congrats to all the new Level 1's! You all were a fun, motivated crew and poured your hearts into the workouts.

To my trainers; you all are the best. Thank you.

The CrossFit Training Center (CTC) is coming to life!!

Meeker 14:16

Katels 14:18

Both as rx'd

M/24/167

As Rx'd

12:13

M/40/235#/6'2"
St. John's, NL

4 rounds
Run 400m/50 squats/10 push ups
19:45

29/M/511/180

As RX'd 18:00

As Rx'd. 11:42.

28/m/6'/190

26:17

Squats 135lbs

SLOW!!

9:53 as Rx'd...runs felt really fast, and easy!

45/M/6'/180 STA. 74

TIME: 10:23 AS RX'D

4OO ON TRACK AT HIGH SCHOOL
ALL SQUATS A2A.

HOT AND VERY HUMID...UGLY!
THE RUN I PUSHED HARD ON.
THE SQUATS WERE SLOWER BUT UNBROKEN.

MUSTANG SALLY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M33/181/6'2.5"
10:54.7 as RX'd

42yom / 149

Decided to do the Navy Seal WOD today since it worked the same areas but looked to be a bit tougher.

27:03 as rx'd here is the workout

25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters

50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters

75 Squats
Run 300 meters
30 Kettlebell Swings right arm (35lbs)
Run 300 meters
30 Kettlebell Swings left arm (35lbs)
Run 300 meters

50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters

25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters

Post - Floor wipers and uneven weighted Bench Press for a core blast

First time posting

22/m

16:17

Average about 1:20 (meh) on 400's, squats took me a bit, didn't want to rush them.

Wes Bob! Good to see you in a cert picture!!

11:13 as rx'd.

4 Round
-400meter run
-50 squats

as RX'd

Time- 12:05
Tightened up after the second round. Didnt do a long enough warm-up.

USMC OCC-Class199

45/m/70 kg
Began with 3xCFWU and CFE Tabata interval at the gym. Then went home to do the WOD together with my daughter (11 yo).
Anders as rx'd 13:44 (last time was 12:43, without any Tabata before)
Charlotta did Puppies, four rounds of run 400 m, 25 squats 22:42

31yof/126/5'6"
14:39

33yom/167/6'0"
16:20

17/M/195/6'2"

9:30

way to go Court 13:49 i on the other hand 18:23, run kick my butt.

m23/6'4/195

as RX'd

time: 18:09

First ever WOD. Couldn't get up or down stairs for a half hour afterwards. Gotta love it.

29m/5'6"/163#

As Rx'd: 13:01

You are all insane with your times. I am trying to get to that level and will be there eventually. Just give me some more time.

As rx'd: 22:25

I love CrossFit and try to take people into doing it with me all the time. No takers yet, but I am still trying.

To all the military people, Thank you for what you do everyday. I truly appreciate your sacrifice, dedication and courage. I am ex-Air Force enlisted now a mechanical engineer.

Take care, be safe and my thoughts are with you all.

haven't read all the posts but i see alot of people asking about the poses the cali instructors are doing....

Obviously they have a "little captain" in them... you know from the Captian Morgan's Rum. Genius!

4 rounds for time:

M/39/170/72"
20# weight vest
300m hill run
50 squats
16:42

M/13/125
300m hill run
50 squats
19:50

F/30/110
100m hill run
25 squats
18:42

15:37. Did it at 1200 outdoors in the horrible humidity of south MS. Almost had a visit from PUKIE!!!! My quads are on FIRE!!!!!

16:01

holy crap.. havent done cardio in forever... i got 20mins 4 sec.. 140lbs 5'9

M/25/6'1"/200

14:07

...my legs feel like jello...MMMMMM JELLO!!!

M/35/172
Bozeman, MT

12:16

Me: 41yo/M/5'10"/172lbs

Warm Up: Greg A's warm up 10 reps per exercise + one bar muscle up

WOD: 14:25

400 Meter Run around track

Squats: A to A squats, focusing on form on the squats, back straight, tight core, all the way down knees tracking over feet etc.

Again, I am focusing on form making every rep count. I am about three minutes slower than the last time I did this WOD but that is Ok, my form on my squats is where it should be.

Have Fun, Train Hard,

Billy

As Rxd on SAMOHI track

11:19.26

2.39
2.50
2.56
2.53

SueAnne, #220

Yep, we're usually at the IMA. We warmed up there at ~8 but thought it might be fun do the WOD in the stadium instead of upstairs, and it was. There's 3-4 of us grad students usually in there at 8 doing the main site's WOD, usually starting at the mat in the free weight room. Feel free to join us anytime. I'm wondering if we met once before during a Press/PushPress/Jerk WOD?

Joe

#16 Jack

I read through the message board discussion you referenced. I would say, don't listen to the uninformed, especially when they offer no credible evidence-based opinions. Their arguments are not new, just seems to be guys who like to stir the pot, too bad it only reveals their ignorance.

12:27

as rx'd

11:56

m/195lbs/36yrs old

as rxd

13m32s

As Rxd
Danville, Ca

11:14:51

I hand it to the folks who are doing it in extreme conditions [eg Florida, 92 degrees, 100 % humidity]!

As Rx'd

16:20

as Rx'd 12.43

blah.

18 minutes of intense pain.

45/181

12:32

Runs on the mill @ 1%, 6:40 pace. Full depth and hip extension on squats.

3 more weeks of craziness (soccer tournaments for my kids, mainly) and then back to a more desirable schedule of: Family, Crossfit, Work - in that order.

Not as rx'd

used a crazy steep hill for this one, 100m in length started at the top, down and up was one length.

9.24

Lead leg kicked in round 2.

21/M/6'/165

As Rx'd
12:59

Under patella is really sore

50 Squats
800 Meters
50 Squats
800 Meters

Die a little bit

50 Squats
400 Meters
50 Squats
400 Meters

21/m/6'1"/185
18:50

done on the dreadmill. 11:46
f/5'9"/140

I cannot do a full-on 400m sprint yet without wanting to commit myself so I knocked it down to 200m because I want to sprint these and not jog...

as follows:
200m/50 BW Squats
200m/50 BW Squats
200m/50 BW Squats
200m/30 BW Squats
200m/30 BW Squats

in 19:45

my running cardio needs work....

BRI CrossFit Group

Vodak
4 rounds of 400m w/ 35 Squats 15:02

Craig
4 rounds of 400m w/ 35 Squats 17:03

did yesterdays wod on the boardwalk and freaked every1 out who walked by ( in a good way tho). also did a 21-15-9 of burpees and pullup after wod. it was great .. going to the cert this week in sandiego, if any1 is going message me so we can link up and grab a beer.

400 m run on a high school track
Squats a2a

For time: 10:05

It's REALLY humid here in el paso

Did this in 16:52, followed by the CF Endurance WOD ~7 minutes later (Tabata Row). Felt good, but my squats started and finished slow. I kept my 400 splits to less than 2:00, did the first in 1:30. That is slow for me, but i am also transitioning into POSE running, which already feels much better on my knees.

12:18
106 degrees
JSS KdG II
Baghdad

bwt:153

as rx'd...8:57

runs slightly longer than last time

As Rxd
17:01

CFWU x3

As Rx'd

15:47 on treadmill @ 1 incline

Loved It!

12:32

I broke the 3rd round into 30-10-10. Should pushed through ... Next time, this WOD is all mine.

Hit this one up about 2 hours after the HSPU/LPU WOD. Time as Rx'd was 13:07. Air squats were to dynamax ball depth. PR of 1:25 on first 400m run.

18:08

18/M/160
11:04 as Rx'd
no ball on squats and on hilly terrain. Air squats still a weakness

M/45/152

12:03 as rx'd

29 yom, 180 lbs

12:30 as rx'd on treadmill

did 11:40ish last time, probably should have rested after swimming

24/m/180

as rx'd 13:10 (last time on treadmill 11:00 flat)

Mike F:

12:11

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips. Jog 400M.

As rx’d: 14:57
Foam roll after.
Compared to 060527: 23:57

did this one on the board walk in long beach ny
I lost my MOJO b4 i did it, which sucked but i pushed threw, could of been the weather

as rx'd 10:40.83

11:34
F/5'4"/127 lbs

I think our 400 is a bit long - maybe 10 seconds or so per 400. We measured it with a bike computer and it's not very accurate.

F/39/120

12:12 as rx'd on treadmill

Finished with some thrusters and OHS.

15:54

Catch up day from yesterday..

CFWU x3

Yesterdays WOD
(HSPU/L-PU):11::59

Todays WOD
DJ :11::27
SaraD :20

Felt good. May have been able to run faster, but then again..

Get some, Go again!

15:40

19/m/170

as rx'd 11:28

As Rx'd
Jim 48/M/160 12:29
Mark 28/M/230 14:19

To the athletes at last weekend's VA Beach Cert:

You guys were fantastic. Everyone in the room laid it on the line at every "Go!" I was especially impressed at the level of humility and willingness to forgo score in favor of correct movement. Continue these practices in your individual gyms, and you'll go far.

Best,

Jon

11:20 at NAS Key West; saw two other naval aviators hitting the WOD.

What's the standard Crossfit Warm-up?

Not allowed to run so I sub'd rowing.

13:17

Yesterdays WOD
19:56
LPull ups continue to be a problem with my back.

#7

m/38/5'11"/222
as rx'd 14:00

27/m/181

As rx'd 12:00(pr)

first post on this site. 17:08 as rx'd for first WOD ever. My body is weak, but at least its not on the couch.

f/38/149/5'5"

15:43
used treadmill w/ 2% incline

14min.. roughly a 700m run, one lap around the block at my house... A2A squats, no med ball to assist with my squats.

july 13 wod completed in 15:30, with l-pullups only counting if my chest touched the bar. after competing in the 2008 games, it has been back to square one, as OPT says, just do the wods!

40/M/164

Went to the local HS track, warmed up w/some air squats and stretches.

As Rx'd
14:38

Then went to my gym and tried the Bear for the first time.
Loads:
1) 65
2) 75
3) 85
4) 95
5) 100(f)
Made it to 5 on the last round and had to drop the bar. Rested a minute then did the last 2

as Rx'd 15:20 in 100deg weather

24/6'2/195

22/M/165

As RX'd

10:55

13:07 Rx'd

m/215/33/6"0

did half of this WOD (400 M, 50 squats, 40 M, 50 squats) in 10:12

Preceeded by Sunday's WOD in 22:15.

about 4 months ago, my weight was at 232. Now I'm at 215. I have only been semi serious with the Zone (5 blocks for breakfast and lunch, about 8-10 blocks for dinner, a few snacks on the weekends), and I am STILL amazed at my progress. It makes me want to fully commit to the Zone, because I know I have a lot of room for improvement.

Thanks, Coach!

Nic - 12:47
Katie - 19:29

11:34
ran @ sta 5 around 400m felt good

13.33 as rxed (pr!)

23/m/200/5'11"

23:06 as rx'd

First time posting. Have been doing crossfit off and on for about 8 months, trying to get into the routine for once!

As rx`d 12:40

Partner - 13:05

It was great having the compitition there to keep the intensity up!

12:29

parallel or lower and up to locked out full extension on the squats.

does the pose method make anybody else's calves burn like crazy?

32/m/200

as req'd: 12:26

M/18/5'11"/160

18:50

11:49

1/3 mi
50 squats
2/9 mi
50 sq
2/9 mi
50 sq
2/9 mi
50 sq
I did it on an indoor track

As Rx'd on HS track, 90+ degrees:

11:57

Lower back totally seizing up during last round. I think I need an easy week real soon...

M/30/6'/197
As Rx'd 12:38

10:52

5 sec slower than last time. Strong work Stryker.

22/m/155

As Rx'd, about 14 minutes.

Forgot to bring the stopwatch or check the time. Again.

Cheers.

On local high school track: 15:39

Did a nice warm up jog to school

Did a funky chicken walk on way home....

12:07

22:03

as rxd.........15:06....jb

15:27

That was a great lil workout today. You guys rock! So glad to have found Crossfit!

Mike C.- Cripple Creek, CO

31:58 Rx

Sorry that was yesterdays.

11:53

37M/5'10"/167#

As Rx: 12:25

PR by 7 seconds. Runs on track. 11-inch box squats.

Went for two in one day today because I couldn't make it to the gym yesterday.

HSPU/L pullup combo from yesterday
Asst HSPU/ negative L pullup for all
8:46
I wish I could do it rxed, I get through it really quickly assisted, but I'm not quite strong enough to do it rxed. Some day soon...

Then 15 min later

Today's WOD done in the rain
13:25 rxed soaking wet

For some reason yesterday's WOD really tightened up my hamstrings. So this whole WOD was very painful ...

CFWU x 3

Run 400m
50 squats

4 rounds as rx'd 13:38

What is this a rest day?

22.m.135.65"

as rx'd @ 10 on treadmill with a sauna belt
16:32

29/f/115

11:42

runs on TM

pre: WUx2 + yesterdays WOD: 14:26
post: 1 mile run + smr

wow l-pull-ups are still super weak for me, was 1/2 way done with yesterdays wod at 5min took another 9 min to do the last 1/2 when it was l-pull-up heavy.

44/76"/188

CFWUx3x15

15:04 as rx on outdoor track(about 22 sec faster than 2/21/08 done on treadmill)

Jon m/21/6'0/152
As rx'd- 11:15

Emily f/23/5'5
As rx'd- 13:30

f/29/5'5/125
As Rx'd 11:03

m/26/5'10''/195lbs

as rx'd 10.54

reminds me of track practice. 400m suck

22/m/180

As rx'd: 11:27

Patrick #150: www.perfomancemenu.com

WOD as rxd (on a track): 12:47

Runs could definitely be faster.

according to mapmyrun .27 miles
and otherwise rx'd

11'05"

26m/157lbs

As rxed 18:48 PR

last time was 25:00

M/22/6'/164

As Rx'd 11:37

Done on a standard quarter-mile track, couple hours after yesterdays workout. Tired.

41/185
CFWU x 2
12:16

33/M/194

17:52 as rx'd

27/m/177

as rx'd 14:17

15:59 as rx'd

As rxed, 15:57 on treadmill

Aromas Crossfit Team,

Thank you so much for a great weekend. Todd, Tony, Nicole, Boz, Jolie, Bryant, Lisa, Pat, and Dutch you guys we're great. This weekend reaffirmed my faith in Crossfit as the greatest fitness program ever developed. Thanks again to everyone for the great teaching, incredible energy, and the Castro Family for their top rate hospitality.

Wes Kimball
Windy City Crossfit

31/m/5'9/212

Should not have had the super hot salsa with my lunch today. Nothing like vurping flames while running. I swear fire shot out my mouth at one point ;-)

As RX'ed really focusing on squat form.

18:20 with a water break to try (unsuccessfully) and get rid of the salsa fire.

Male 19 170# done at 7200' elevation

As rx'd 15:30. My legs don't work very well after that!

As Rx'd
13:51

Compare to:
080221 - 14:11

Shannon as rx'd 12:19

Wendi as rx'd 13:53

Outside at work approx. 100 m between manhole and the hydrant. 15:30

Did the L Pull Up Handstand Push Up WOD from yesterday...

26:46.

All HSPUs were to one mat and L Pull Ups were pretty legit...I tucked a little on a few I have to admit!

Shoulders are fried! Thanks!

Miranda 801
F/135/25

This was a good one my first workout coming off of a rib injury I was really sore but this was a good way to get back into it.

18:18

19 / F

As Rx'd - at the beach & in the sand.
19:39

Then hit the bars & tied my hang pull-up PR at 7!
:-)
Feelin' good.

& counting down the days until my first triathlon on August 9 - Camp Pendleton Sprint Tri. Can't wait!

18:18 first workout since Ive healed from a rib injury man was i hurting.

as rx'd
@ outside track

time = 11:54 (PR by 28 sec)

M/50/258
as RXd
25 minutes

10:39 as Rx'd

080221 was 12:53

22/230
wod as rx'd
15:10 at the track...little warm but a great effort by big T, gangster lady, and Russ!

M/24/180

foot still injured so 500m row...14:30

11:21.

Very humid today, didn't push as hard as I could have, but still a good workout.

27:18

18:13

Marissa - first time doing CF:
30 squats + 400M X4
19:37

m/21/5'8/160

as rx'd: 10:41

felt like I could've pushed myself just a tid bit further on the squats. Running was around the block. If I were running on a track, I'm sure I would've gotten a bit faster.

m/29/155
as rx'd 11:40

38/M/183/6'1"

todays wod 14:06
15 min rest
yesterdays wod (hspu/Lpu's) 25:06

M/26/187

As Rx'd:
13:15

M/26/187

As rx'd 13:15

m/30/182

14:32

m/24/170

13:32

Embarrased by the effort. I need to learn to supress my mind's desire to slow me/shut me down...

Someone posted a sentence that I really need to keep in the forefront of my mind:

"The finish line is just a reminder to stop."

I know my body is capable of much much more... Need to attend a cert.

Very tired. Sore from extra reps on yesterday's WOD.
As rx'd 12:10, exactly as last time.

26/m/180/6'1

13:05

quads are so jacked my legs buckle with every other step...

As I scan thru a few of the other times, I was torn between calling out a bunch of cheaters and being absolutely depressed at my time....then I realized that 400M is not the same as 1/2 mile...lol

So, 28:08 using 800M runs.... (first 400m was 1:20.....went downhill bad after that)

#279, Billy-
I'm so glad you posted yesterday and today about your form...I've been trying to figure out why I've been struggling so badly on the last few WODs, and I think you hit the nail on the head for me too. I need to slow down as well, concentrate more on form, and all will work itself out. THANK YOU.

m/28/195
as rx'd:

10:59

11:30

31/m/5'10/190
first time CF
40squat/400m X4
18:21

coop
age 39 bw 150
lap 1 2:58
lap 2 3:28
lap 3 3:20
lap 4 3:22
Total 13:10

M/5'11"/165
14:37 Slower than last time. Might have been the heat/humidity.

Travis 14:45
Paula 16:15

M/26/5'11/215

10:17

17:42

12:33

11:28 as rx'd

Jeff in VA John in NY
We both did the last 2 dyas WOD's with so many subs to cover our various elbow injuries as to make it less than worthwhile to post.
Today no elbow impacts, so:

Jeff 48/70"/185#
14:54, runs outside 1/2 uphill each set
Last time 21 Feb 15:12

John 48/68"/155
13:36 on TM
Last time 21 Feb 14:18 on TM
Felt pretty good about that till I saw Kelly & Bingo. Nice job y'all.

34m5'10"208#

10:56

400m splits: 1:21, 1:35, 1:37, 1:41

25f5'6"113#

19:17

me: 16:06
wife: 14:39

one of these days i'll beat her in a met-con workout!!!

Puppies version of 25 squats
18:23

As Rx'd: 12:17

Time by rounds:
1 00:02:29
2 00:03:07
3 00:03:23
4 00:03:16

As RX'd 12:48. Last time was 14:15. M/33/210#/6ft.

13:20 as Rx'd

Amazing how the squats affected my run.

Cool.

M/28/6'4/245
sub 400 run with 400 m row
10:15

OK- so messed up on the rounds..didn't write it down and only did three... for 12:05 mins!

#18 cjonnyrun/30/6'1"/195/Redding Ca

Looks like you are being ignored. Look up the official CrossFit wram-up in the FAQ section of the main site. You'll see that it incorporates the Samson stretch. Aside from that, most static and dynamic stretching should only be performed after a good warm-up. For more information on the CrossFit warm-up, look up the April 2003 issue of the CrossFit Journal. I also recommend watching Greg Amundson's warm-up video in the Exercise and Demo section under CrossFit Exercises. In addition, look up the Burgener warm-up video under Oly lifting. You may also want to consult the Stretching and Flexibility article in the January 2006 edition of the CrossFit Journal as well as the last section of the CrossFit Gymnastics Seminar I Handout in the September 2005 issue of the CrossFit Journal.

13:21

trying for 12 min. got 13:40

hot, dry, windy. somehow running against the wind seems so much more inhibiting than running with it seems to aid.

still a pr by 20 seconds, plus this was real track vs feb one was treadmill.

16:50; first 400m was actually run to gym, which is more like 600m.

45/m/5'9"/150

Man I am slow. Maybe its because I hate to run.

Four rounds for time of
400m run
50 air squats

14:07

m/45/5-8/150

3 x cfwu

as rx'd

13:30

Thanks Coach.

Todd: m/35/158/5'10"
11:38 on flat straight road at lunchtime then
12:34 on a track after dinner
The squats were deeper and the runs were slower during the "replication."

Teri f/35/150/5’7
As Rx’d on a track
12:59

m/30/6'/235

As Rx'd: 18:25

as rx'd:

11:38

Had to ROW, cause POPE is in Sydney and all city is upside down, roads in the centre are closed:-(

Split times 2:04 -2:06

Time: 16:42min

CFWU
400m warm up
As Rx'd 18:05:82

38/m/5'9"/187

21:06

12:46 (PR)

-marc

23/F/5'7"/144

Pack: (sub 35 squats.. I wanted to be able to walk tomorrow!)

19:00

Not too shabby.. I think I need to pick up some running shoes before I see an improvement for the runs!

had a killer heart rate with this one.. definetly had fun doing it. 4th round squats was broken into 25/25 othere than that did straight 50's.

10:23. ZONE DIET IS DOING ME WONDERS!!!!

1% on tm

19:19

M/38/150

14:28

Four rounds for time of:
Run 400 meters
50 Squats

First time doing this.

as r'xed 10:34 PR

around 80second pr/main reason outside versus tread

M/42/210
As rx'd
15:25

M/23/165

as rx'd 15:25

Did Kelly yesterday- I think she is more taxing than Fight Gone Bad!!! (29:39 as rx'd btw)

Today's 16:14 as rx'd while trying to explain CrossFit to someone watching! It's all good.
Eat Smart

I felt great. did the workout at fire station 4
treadmill, 9.0 10.0 8.5 8.5 mph.
I got new asics today it felt great.

12:10
yeah!
Tito

bw-195

wod-as rx'd

14:12 total

17:39

As RX'd

Running is getting SLIGHTLY easier, but I'm still SO slow... Ah well... At least I actually ran the whole thing this time! ;)

M/22/6'1/185

as Rx'd

11:30

felt ok. broke up squats way too much.

Post: 100m walking lunge

25:15 as RX'd

M/33/190

11:58

Legs were already tired and a little tight from doing random leg exercises throughout the day at work. After work I did a quick round of back squats, which is why they were tired going into this.

M/31/198#
As rx'd
14:58

As rx'd

20080714 14:34

The Level 1 certification in Aromas was awesome. The hospitality of the Castro's was amazing; thank you. Thank you Tod, Tony, Nicole, Dutch, Adrian, Lisa, Jolie, Bryant, and Pat for your excellent instruction and encouragement. You guys are great. Thank you Neil and Melissa, you guys were great workout partners. My congratulations to my fellow Level 1 CrossFit Trainers.

Don't know why but went from 12:53 to 14:33!

hey joe and sue anne,

i am at the IMA during the school year!

Kasey - What WOD did you do today?

56 y.o. 5'10 157

As Rx'd 12:58. For a WOD this was not difficult. Would have expected something like 7 rounds.

56 y.o. 5'10 157

As Rx'd 12:38. For a WOD this was not difficult. Would have expected something like 7 rounds.

I love this one before, HATE it halfway through, but love it 2 mins after. running sucks, squats were eh, okay.

10:18

First off, hangovers are not zone friendly.

pre: cfwu subbing deep squat cleans 95# for the squats
post: l sits, have passed on those lately due to fatigue

subbed bike for run since today was cfe run day 3-1 for the distance total time 12m12s felt strong after the first half.

15:10

scaled squats to 20 reps
run aprox 400m to end of block and back
4 reps
14:50
note tomorrow is garbage day one smelly mile

17:54 as rx'd

:) I'm very very happy.

Back in the saddle...3 weeks off...feel like a turd !!

as RX'd
11:47

Congratulations to all the athletes at the VA Beach cert. You all did an awesome job. It was a pleasure to work with such a great training team, as well. Can't wait to do it again.

Did CF endurance WOD -Tabata run 20:10 X8

Then did yesterday
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
12:14
then did today's
4 rounds of 400m, 50 squats
10:38

M/38/218

Did some running drills to warm-up.

13:00 flat as rx'ed.

13:27 as rx'd

22 minutes and some change. I almost puked, guess I wasn't working hard enough!

Man...I used to think I was pretty in shape...pathetic, but I can only get better.

17:18 not as good as my 16:40 last time

9:55

14:43 seconds, as RX'd. Brief, intense workout!

10.45

Male 6'4 195 24

10:40 as req...

m/24/185/6'2"

11:43 as Rx

The intensity is coming back

Xfit rocks

M/5'10"/175 lbs/ age 20

As Rx'd 10:15

11:14 Rx'd

M/36/200

As Rx'd 11:55

Almost 2 minutes faster than last time. Last time was also in the rain.

as r'xd 9:47....damn i feel good

42/168

As rx'd:

12:47

as rx'd

12:01

M/40/5'11"/175

13:07

F/38/5'6"/140

13:46

13:44

24/m/180 11:45

40/m/165 11:38 my cousin

15/f/130 10:54 my cousin's daughter

man i need to get back into shape

For this workout are we supposed to do a continuous clock? I have been trying to figure that out, but it seems that the people who show the run break down by 400m are just adding up the run times and posting that. I started the stop watch with the first run and stopped it after the last squat. Is that the correct way? Or should I just be doing the run for a total?

m/49/215/72"

As Rx'd
14:54

m/49/215/72"

As Rx'd
14:54

colin M/15/5'9"/120: 11:01
mark M/52/5'8"/170: 12:53

f/42/147/5'4"

outside - rx'd
15:48

Damn.

First time doing this. 18:40 as Rx'd. Kicked my tail. Can't wait to do it again.

AS RX'D 10:38

Four rounds for time of:
Run 400 meters
50 Squats

The circuit that I had run was about 534 m (didn't realize it until after I did the work out and mapped it out), with small hills through out. 4 rounds of 534 m and 50 squats time - 13:57

23/m/170

As rx'd on track.

11:13 PR

Definitely some room for improvement in there. I felt I could of gone harder. Still a pr though.

This is my first as Rx'd WOD and all I can say is WOW! I know I'm not in great shape as I've done a lot of just weight lifting and less running and less intense activities but this really rocked me and it feels GREAT!

As Rx'd:
13:06

Complete as many rounds in 20 minutes as you can of:

65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

As Rx'd: 5 rounds in 19:30

M/24/165/5'10"

Missed the WOD from yesterday so I did that and todays back-to-back, my body hates me now.

Yesterdays WOD - 14:52
Todays WOD - 20:17

I had to scale yesterdays WOD to regular pull-ups (did a few L Pullups in the beginning) and elevated push-ups (went as vertical as I could handle).

Todays WOD as RX'd

36yom/6'/200

16:15

M/35/185

10:58 As Rx'd outside.

m/19/6'/185

11:30 as rx'd

done outside in southern Louisiana... 97 degrees and about 5,000% humidity. not the most favorable conditions, but motivated me to finish and get inside!

m/32/160
11:05

Squats went well and fast, my runs slowed down a little more than I would have liked.

as rx'd.

16.17m

7.09m for first 1/2
4.19 for 3rd lap,
4.48m for lap 4

as rx'd
run @ block at station
16;23

10:34 Rx'd

Wow, I wanted to quit after the 2nd 400 M run. This one was much harder than anticipated

M/24/5'9 173

Hats off to you speal, with the 8 something one. Give me some more time and i'll get there

Cool WOD!

4 Rounds:
100M Swim
50 Squats

Bwt: 165
Time: 14:01

m/28/160#

The squats were harder than I expected.

as Rx'd 14:56

M/17/6'/158

Hella fun. 13:21

m/39/5'4"/143

As RXed: 13:10

10:20

last 6 squats were killers :)
m/17/5'7"/160
13:45

14:13

16:32 as Rx'd

Not awful, but a lot of room for improvement

27 yom 178lbs

as rx'd (counted out 100m steps in the park and used it 4 x for 400m)

400m 1:49
50 squats 1:02
400m 1:58
50 squats 1:33
400m 2:03
50 squats 1:32
400m 2:03
50 squats 1:18

total 13:19

m/34/5'10"/143

14:56

As RX'd

Sneaky tough.

12 minutes. Ironically, a guy was carrying a cross outside the YMCA on my way into carry out this workout, yelling something about Jesus and sacrifice.

BW 70kg

13.57
Sub Row 500m for 400m run
Squats to Dynamax

Virginia Cert, what an awesome weekend.Met pukie and learned alot in the process.The training staff was great.

m/24/6'1/220

as rx'd

13:42

M/25/6'2"/205lbs.

As Rx'd:

11:31

Harder than I thought it was going to be. By the third round my legs felt like they had sandbags on them.

M/19/6'4"/190

11:44

Last two runs could have been faster.

13:30 ... ouch!

24/m/5'8"/150

11:35 Felt really strong on this one, although I had a little bit left in the end.

14:55

26 yom 6'2" 155#

CFWUx2

WOD as rx'd subbed 500m row:

Row 1: 1:55
Row 2: 1:58
Row 3: 1:58
Row 4: 1:59

16:22

All squats below parallel to full extension.

as rxd

11:35

2 full days of rest prior to this cycle has paid dividends, 3 days of PRs.

37m/5'10"/176

M/35/6'/200

as Rx'd 14:04

treadmill at 1%, last 400m was slow

15:49.2 - first time

22/M/160# - 10:37

30 something y/o male/ smoker/ taco bell regular
15:37 (my boss) - 3rd day

25/M/172/6'0

Benched, Shoulder pressed, and push jerked.

As RX'd

14:01

M/24/67"/160#

14:52

Wow I feel like a jerk. I wrote the wrong name down for the Castro family when I went to thank them in my earlier post. So I just wanted to get that right and thank them using the right name. Sorry about the mistake and thanks so much for all your help this weekend! It was much appreciated.

M/28/72"/235#

21:07 running and air squats my two weakest events.
Glad I made it through as RX

I'm a personal trainer who uses Crossfit all the time to change the lives of my clients and i must say i seen some pretty impressive times today from my clients ranging from the ages of 18-62! 37 year old female client got the job done in 13:55. As for myself i did this WOD in 10:10.

I'm a personal trainer who uses Crossfit all the time to change the lives of my clients and i must say i seen some pretty impressive times today from my clients ranging from the ages of 18-62! 37 year old female client got the job done in 13:55. As for myself i did this WOD in 10:10.

M/22/160/5'10

As RX'd: 20'23

My 22nd birthday today, so devised a '22' themed workout:

For time:
22 pushups
22 pullups
22 bw squats
22 dips
22 sit ups
22 box jumps (about half way up my thigh)
22 back ext
22 burpees

22 mins (not planned), tall box jumps killed me

m/25/216/5'11"

As Rx'd:

15:??

Memory is off about the exact time. My legs and hips were pretty shot, I did a wod from several about a month ago yesterday, the 135lb. thruster double under wod. Otherwise felt pretty good, once again reminded that I need to work on my bodyweight movements more.

M/34/5'8"/170

13:35 rx'd use dynamax ball for squats. 1st time doing this WOD

M/34/5'8"/170

13:32 rx'd, used dynamax ball for squat depth. 1st time doing this WOD

Thank you so much to all of the coaches in Aromas! All of you are so well spoken and articulate in your lectures and demonstrations. It was a pleasure working with you and I am extatic about the opening of our new gym. I feel prepared for this challenge and I cannot wait to fill everyone in on how CrossFit Spokane Valley is catching on like wildfire! Thanks again coaches. Much love.

m/34/6'/285

as rx'd

20:34

M 37 5'10" 151#

As RXed, trying to teach housemate how to do the squats (just a little more nudging and maybe I'll have an in-house CrossFit buddy!)

26:44.80 (last time was 7 minutes faster, but I spent 10 minutes between rounds helping her with squats).

Last time: 19:44.30
Next goal: 15:00.00

Thanks M@!

22/m/5-8/190

rx'd total time: 12:42

#533

Happy 22 Jack.

M/22/5'11"/175

14:07 Runs were prob about 20m short.

F/21/5'3"

16:02 on Treadmill

Nice lil workout today. I'm so glad to have found crossfit! You guys rock! Its seriously been a life changing experience.

MGySgt. USMC M/46/6'2"/202

First time doing this WOD. Way cool. I think I better start doing the warm ups 1st.

1. 2:57
2. 3:49
rest 1:00
3. 3:52
rest 1:00
4. 3:51

Total 16:29

OooRahh CrossFit

M/28/5'10"/230

11:38 (on treadmill)

first time doing the Crossfit workouts... hopefully more success to come (and better times!)

4 rounds
400m (brand x 460m I think)
50 squats

17:35

#16

if you are on the elite athlete scale, then yes. CF is not good for the sport you are training to compete in.

but if you want to be able to overcome the random dilema's that life throws at you, its pretty damn good!

23/m/5'7/153#

I finally pieced together my sloshpipe. Got it to about 43#, but the end caps look like they might be leaking a bit, so I need to figure something out for them. Never thought a pipe filled with water could be so much fun.

I could barely hold the damn thing, let alone get it overhead or squat with it. I did manage to jerk it once, and held it for about 1 second before losing it.

... on to the WOD

Still subbing rows for runs till my feet get better. Squats slowed me down a lot. Kept the rows in the 1:30's; think I maybe could have gone faster on one or two rounds.

Squats started off fast. By round 3 I was doing 10s, and by round 4 I was doing 5s. Pretty disappointing squat performance, but I'll get back in my groove soon.

Time: 17:00 flat, including the time it took me to get back on the rower and re-select the 400m distance. All said and done it would have been a bit closer to 16:00. If I can get those squats down, I should have no problem getting 10:00 or 11:00 on this one some day soon.

40/m/176cm/71kg

As rx'd

10:25 (on track, last time 11:00 on gravel road)

Splits: 2:32, 2:40, 2:38, 2:35

29/m/185

As rx'd

16:49

As Rx'd:
14:14

I could have run faster, so I'm disappointed with that portion of the WOD. All squats were full ROM, with hip below the knee at the bottom. I was focused on good form for these.

S/F
Katz

12:56

As Rx'd, on treadmill

14:47

11:02

sub 11 next time!

CF W/U, day 2 at alt
16:20 on treadmill

kicked.my.own.a$$!! :)

as Rx'd, 12:45, 28/f/142

m/35/218/5'11

Sunday's workout
15-1,odd L-pullups
1-15,odd HSPU

18:29

Jodi (F/29/109)
Mobility Drills

Thrusters
75 pounds x 13 reps

4 rounds of:
400m run
50 squats

Time: 13:04

My legs are tired! But I'm thrilled with my time. :)

My first ever CF WOD was this one on 2/21/08. And what a difference 5 months makes (including 1 month off on vacation). Last time, I didn't time it, but after the first 400m run and 50 squats (hadn't figured out scaling yet), I had to walk the remaining 3 rounds! Today, I did the puppy version in 21:42. And I ran every single round at the same speed on the treadmill and every squat was below parallel, good form.

M/29/5'11/72kg

Morning
CFE: Did hill repeats on the bike in lieu of tabata efforts.

Afternoon
CFHQ WOD: As Rx'd: 13:28, lost some time waiting for the treadmill to wind up but I like this one, even though I'm not a strong runner.

15JUL08

4X
.25 mile run
50 squats

13:40

Learned proper form on squats yesterday at CF Tampa w/ Nathan.
http://web.mac.com/crossfittampa/iWeb/Site/CrossFit%20Tampa%20Home.html
I am pretty sure that doing proper form slowed me down and hurt my sprints, but much better workout in the end. The $50 spent on one-on-one time with a certified trainer was invaluable. It was my first experience with a CF trainer, and will not be my last.

15:41. will do better next time!

28/m 64kg

As Rx'd 9mins 20 secs.

Anyone ever wondering what the bike/run transition in triathlon is like you now know after that workout! Dont you love that jelly legged feeling.

38/F/139

As Rx'd: 14m 28 sec

Did the Crossfit Endurance Downward ladder workout before this one...legs felt like jelly for this WOD. Feel the burn!

as a PS to my last post:

11:35 is a PR. May 2006 I did this in ~ 13:35, so I improved by 2 minutes. Wow!

42/M/193

12:34

27/m/170

14:52

25/m/155

9:28

Looks a lot easier on paper. Did it outside too,so it was all hot and muggy! Great weather for CrossFit. I clocked off .25 miles on the bike one way down my driveway. Also did the CF Warmup

30/m/172

15:14

Did todays workout outside as well. It was 92+ here in Tulsa today. I hate running and leg workouts in general. Looking forward to the next so I can get stronger and build some endurance in my skinny ass legs.

16:34

I had an excellent time at the VA Beach cert over the weekend. Thanks to all the trainers for helping us learn what goes into the black box of CF, and pushing us through the 'Treats' each day.

13:32

Been following the web site for a while now, and first WOD i've done as prescribed.

18:18

Four rounds for time of:
400 meter run/walk on rolling hills
25 squats

19:03

No CFWU just did the wod

17:40

runs on the road, approx. 400m
11:38

11:21, as RXed. Runs performed behind my house up and down this little 400m U-shaped hill (net 0 elevation gain, returned where I started). The incline definitely made the squats much harder.

Previous time was 11:32, very happy about one of the first improvements since my May break.

I need SERIOUS help with my running.

As prescribed - 16:05! Yuck.

My squats are fast, it's always always ALWAYS the running that gets me! I'm hoping to attend the running & endurance cert in September. Anyone find that they improved after that cert? Is it worth the $595?

16:35, as rx'd

30 minutes of Heavy bag, speed bag and kettlebell work this morning.
Row 500m and 50 squats x 4 this afternoon,
time 21:30

22/m/6'3"/220

12.17

first crossfit workout ever. very tiring but in a good way

As R'd 32/m/185# 13:03

48/m/140
run squat split
1:20 1:06 2:26
1:20 1:09 2:29
1:20 1:16 2:36
1:20 1:14 2:34
total 10:05

19/m/168

as rx'd 11:04

this preceded an hours worth of cardio involving another 2.5 miles of running with a 10lb medicine ball. my legs are jello this morning. tonight brings the soreness.

m/38/192/70"

Subbed 500M row on C2 for the 400M runs:

14:31 overall
Split as 3:29/3:42/3:38/3:41

Descended the rows from 1:55 to 1:49

CFWU (15 reps x 3 rds)

As Rx'd - 13 min (ran on treadmill)

46/m/6'3"/175

as prescribed [ran on a teadmill]

14:32

had to lay down after but saw pretty quick recovery in heart rate, so overall a great workout. thanks coach!

11:50 as rx'd (pr)

J: 10:08. Florida @ noon...ouch. 93 degrees 95% humidity on the track.

aromas staff & castro family,
thanks for the experience and great time. my brain got beat up just as much as my body. awesome cert, thanks a lot-

26/m/235

First post. Been doing crossfit for a month now, LOVE IT.

As RX 12:45 outdoors

I was sooo happy it was 90' today, SIKE !!!

M/27/5'10/223lbs

22:03 as rx'd

i had to have looked funny doing squats in the middle of the road,infront of a farm to that guy who had to drive around me today...lol

Vance

M/44/5'11/198lbs
15:15 as rx'd

30/m/5'10"/225

Runs done on the treadmill
14:08

13:02

f/25/120/5'5"

As rx'd 13:13

Did it on the track to be legit. Wow that was hard

3 CFWU 12
11:18

Jennie: 27 F 160# 5'9"
Four rounds for time of:
Run 400 meters
50 Squats
(at park)

Time= 13:40

felt way to slow.... lol new to crossfit, ill be faster next time.
18:50

33yry (33 Yrs young...thanks Zone and CF) / Male / 230lbs

This sucked. Most of them do, but still remains the only thing that I can't get enough of...related to self-imposed torture.

But Pukie and I finished...strongly! Thanks for this one.

10:29...did I mention that it sucked?

And the workout helped and attract and give birth to a small contingent of new CrossFitters... They saw my pain and were curious. It wasn't a hard sell...just had to collect my breath and composure.
Thanks again.
H

14:46

Going to do this at the local track this aft. Got a conditional offer of employment for my local fire dept yesterday, so I was to busy celebrating :) CPAT coming up on the 19th...BRING IT!!

34/m/6'/250

as RX'd

18:52

Love It!

Modified

Row 400 meters
50 Squats

16:13

M/33/6'0"/195

Four rounds for time of:
Run 400 meters
50 Squats

Time: Wow, I set the world slow record: 23:46. It was over a hilly dirt course, but still molasses-like. When I did thus subbing 500m row I was 19:36.

First CrossFit workout ever, as rx'd: 21:12:10

Petranek Fitness (CrossFit LA) lists my time as (~4 minutes slower than the cut off for) a beginner; very humbling!

F/32/5'6"/141

Done Tues, July 15, legs sore Monday from Sunday's hell-day cardio.

treadmill at work,
14:55 as rx'd 149 ahr/172 mhr

plus:

21/15/9 65#thrusters/dips
8min.

25/m/185/5'9"

on a treadmill...

10:47

viva la revolution!

Ankle sprained. Substituted 125 jump ropes for 400m run

12:00

I wimped out and went for the treadmill.... probably could have done it outside with the Afghans staring at me...
CFWUx3
as rx'd 11:11

Burn baby burn!

This was a lot of fun, really pushing out the lactic acid out of my thighs :D

WOD as rx´d, time 10:36 (PR).

- OlliS

11:05 as Rxed.

25/M/5'10"/185
As RX'd 10:53

m/37/178/6'2

as rx'd: 12:42

had some gas in the tank at the end so I guess I should have gone and hit the turbo. Just worried that if I hit the turbo, pukie would soon be in my rear view mirror.

27/M/5'10"/219
As Rx'd: 17:17

warm up: mile run on treadmill (1.5% incline, about 7 min)

greg's warm up

WOD: 3 rounds in 12:39, ran out of time on lunchbreak (runs on treadmill at 0.5-1% grade, speed between 9.0-9.2)

age 36
BW 187

CFWU 2x15

14:46 as Rx'd, 15:06 last time. Run times all over the map, otherwise felt pretty good.

16:42 First time with this one.

47 5'10 195

CFWU

as rxd 12:19 (running on treadmill 1% incline)

As Rx'd 11:41

I finally feel safe enough from embarrassment to visit the Presidio Crossfit gym.

21.m.5'9.155

16:28

21.m.5'9.155

16:28

Oops....

13:29

30 mins flat

M/46/6'0/180
Treadmill at 1.0%, air-squats, ESPN distractions.

Does anyone know how to "force" the treadmill to continue while I am NOT on it?

46/M/6'0/180
18:47

Nothing like suffering together in a common goal...simply the best cert for personal training i have ever done. the rest just suck by comparison.can't wait to open my affiliate CROSSFIT USA

Age 36
BW 150#

As rx'd:

13:17 (1:02 faster than last time)

I had planned to do this WOD and was all prepped for it but when warm-up time came I packed it in. I think I came back too early from the Games and my head just isn't into it, my CrossFit dial has been set on 11 since about March 1st, the day I sprained my ankle, so it's time for a rest. I walked through the first two WODs of this cycle and today I had nothing to give so I'll just listen to my body and, hopefully, come back before I get too fat and lazy.

M/48/185

As Rx'd 15:58

Warmup; road bike to/from work today.
11:16
Done at home.

23/148

WOD as rx'd
(Performed on track)

11:40

age 42
bwt 215#
time: 14:28

Was in a bit of a rush this morning so i subbed the 400 m for 50 1 pood KB swings.

14:03

Running a day behind. Stopped at local HS track as I drove by to knock this one out.

Thought WOD called for 5 rounds. Whoops...

17:41

26m, 6'5" 218#
16:09 as rxed
(have to do these as laps around an indoor court, 5 laps =400m. still pretty sad.)

M/27/215

As rx'd:

set 1 - 2:45
set 2 - 2:52
set 3 - 2:49
set 4 - 2:31

Total time: 10:57

I was running the 400s in 1:20 to 1:30, but it took me about the same amount of time to knock out my air squats. My form was good, but I think I can do them faster.

11:48

~350 meter runs

M/31/6'1"/220

400m run
30 squats

14:46

15min on the dot. bah

160/M/30

13:58

13:27 - it was slow today, but I kept moving with no breaks. for some reason I really don't like this one.

F/37

4 X 350
4 X 25

10:37

m/31/230

CFWUx3

As rx'd 20:54. I got a real bad head ache after the first round. I took a 3-5 min break to try to keep my head from exploding.

51 yoa new guy, 5'08 185

did this today, 7/15
23'59" on treadmill, 1/4 mile runs at 3%

Alright, my time on the clock was 15:08. However, if you're counting excuses, I had to stop for about 1:00 to keep my dogs off the road while I was running. I'd subtract about half of that as advantage I gained from the rest, making my projected time about 14:38.

WU: Rode bike 5kms to my old highschool. Did some light squats and samson stretches then went for one lap around the track.

WOD: As rx'd: 9:35. 4th set of squats were killer.

Cool down: Went to my parents and swam 200m. Biked 5kms home after sitting down and having a good meal with them.

Forgot to add M/24/5'11 164lbs

15:29

18 years old, 176 pounds

M/51/6'/201

as rx'd - 400s on treadmill 1% incline

time: 17:45 no excuses, just that slow

m/19/195.5/6 foot

subbed 7 flights of stairs for the 400m sprints.

1st split: 4:00
2nd split: 8:34
3rd split: 13:52
4th split: 17:57

13:49 on treadmill. I think the treadmill cost me a minute getting it up to speed. was shooting for 11 mins. 3 rd was the hardest. Also think I miscounted on some of the squats and did 60 on one set possibly 2.

11:48
won't be able to go down stairs tomorrow

28yo, 5'11", 173lbs

Time: 16:45

First time doing this one. I'm such a weak runner. Had some walking breaks in the last two rounds. Squats were no problem.

M/27/146/5'7"
13:00 as RX'd

16:32 I was extra slow today for some reason

F/39/140/5'6"

17:00 as rx'd

Just got back from my first level 1 cert. in Aromas, CA. Had a great time!All the trainers were very helpful and entertaining.They are very good at what they do.Cant wait to start utilizing some of the tips I picked up while I was there.
Anyone thinking about going, be ready for a ton of info.Like Boz said" its like taking a drink from a fire hose" but I definitely have a better understanding of the crossfit methods now. i cant wait until someone asks the "what is crossfit" question.Now I will have a good answer.

Thanks again to all the trainers and a special thanks to the Castro family for their hospitality.

Braden

Wow, I really enjoyed this workout. Love that numb feeling when you try to run after squats!

10:31

Age 52/BW 250# - subbed 500 meter rows for runs, 17:01.

32/M/6'4"/255lbs

18:28 did this tuesday, rested Monday. I just wanted a sub 20 min time. I have a bad feeling I'll be really needing that rest day befor tomorrow's WOD!

16:47 as Rx'd (well the loop I ran is closer to 440 m)

This was much harder than I thought it was going to be...what else is new?

warm-up: 25 minute easy run...HR between 145-151

As Rx'd 16:53

41/m/66/160
as Rx'd 11:44

Shoulder recovery/opportunity day 35. Preceeded with 10 minutes of stretching and modified CFWU (sub'd 45-lb dumbbell press for dips and 45-lb bent over rows for pullups)
Followed with 10 minutes of stretching.
Great workout. I had a hard time moving faster than a walk each time I finished the squats. Thanks coach!!

13:35 @ 8.1 mph x 3 vs
13:53 at 8.1,8,8.1 mph. squats 32/18 reps 2/22/08
14:56 on treadmill 6.5 to 8 mph 5/27/06

Ian/M/26/158/5'11

CFEWOD-
Tabata Protocol 20:10- 8 rounds 20s run/10s rest
Covered 900 meters

Started 5mins after CEFWOD
WOD
As RX'd: 12:59
400m-1.21,1.26,1.28,1:20 (total-5:35)
squats- 1.34,1:56,1:58,1:55 (total- 7:23)

Rx'd

15:47

Run, fat boy, run! 18:04, as Rx.'d, on TM @ 1% grade (short 4 mph walk intervals as needed!). Improved by about 2 min. from last time. Avg. HR: 153.

m/24/5'9"/190

as rx'd: 16:04

a day behind

1/4 mile run then 50 squats x 4

15.55

as rx'd

15:34

29 yom 230#
did this one this morning
as rx'd
with the .75 mile jog to the track and back
32 minutes total

as rx'd
14:29
still had a little pain form the pulled quad/rectus femoris on GHD WOD a couple days ago.

F/30/126

400m row (2:06, 1:53, 1:56, 1:56)
4 x 50 squats

No watch, but estimating 16 min

as rx'd
16:45

as rx'd
16:45

MAWL

A - 14:26 400m in cul-de-sac
M - 16:33 roughly 400m in hotel parking lot

15.32

32/M/150 lbs

25 minutes

m/35/235
as rx'd 12:07 new pr!

as rx'd

15:45

15:45

197#

13:03

Bwt:159.5
:23::52
am sure that this could be better

...oh yeah and still finish in 10:11

23/m/6'2"/203

We all did these together right outside the station.

As rx'd
m/25/6'0/205---13:10
m/23/6'0/186---13:05
m/42/5'8/210---14:40
m/36/6'1/205---15:05

El Paso Fire Station 20

12:02 as rx'd. (previous pr was 12:19)

M/46/145
15 minute run to cinder track

As Rx'd
13:25

400m's at;
1:17
1:41
1:39
1:41

15 minute slow jog home

M/26/210

18:10

as rx'd

16.11 - ran to mike tag's mailbox

15:45

M/23/5'11"/190 (yay, gained 5lbs!)

11:47, but I'm disappointed because I know I could have pushed harder, didn't even almost pass out or anything.

CFWU
situps to 20 degrees past horizontal
90# assist on pullups and dips, 1st round
6 jumping pullups/5 standing reverse grip pullups and 10 bench dips, rounds 2&3

WOD
4 rounds-
400M (JCC to between Soniat and Robert)
50 squats

16:17 - knocked 50 seconds off 080221

30yom, 164#, 5'9
11:55

Aaron/M/19/180

11:05 as Rx'ed

I hate running with a passion, and short legs, and bad knees dont help any.

36/m/172

RX'd

12:44

m/26/6'1"/225

15:35

36/m/172

RX'd

12:44

Did on 15 July

MH - 15:04 with IBA on.

EE - 14:05 with IBA on.

11:22

13:23

A day late and modified -

4 rounds for time of:

500m row
50 prisoner squats

14:29

M/40/175cm/70kg

As rx´d
14:25

12:28

did it on Meyersville

completed in about minutes. however sub'ed 100 count jump rope for the run

15:15

12:42, as rx'd.

14:42

Running after 50 squats is not easy.

17:58 Rx

thought this was great, loved it even. need to push more next time. also think it would be better done outside on a track. treadmil 1% 3 of 4 sets broken

m/32/190
as Rx
17:43

13:48 as rxd.

165/29/m/5.9

Four rounds for time of:
Run 400 meters
50 Squats

12:05
-----------------------------------
Compare to 080221

12:15

14:47

Total time: 16:20
added time from the first time I did this. I think my form was much better this time on the squats. Running... well, still not my thing. lol
Did this one on the rest day to 'catch' up.
Lysa

18 minutes

Charity
400's outside
10:43

146lbs/31yoa

4 rounds of:
400m (treadmill)
50 squats

Time: 12:31 (previous: 12:53)

Steve
M/46/171

500M row
50 Squats

15:49

10:35

Reduced to 25 squats instead of 50. Avg HR 186, peak HR 196, rec. 33. Only in the 90's, but the humidity makes it feel much hotter. At Bahia Principe Akumal.

11:16 as Rx'd
on track (middle lane) at MacDill after work
35m/170

CFWU x 3

As Rx'd
13:37

M/47/6'/185

13:37 as rx'd

500yd swim

13:57

49m/5'10"/230
as rx'd 17:10

16/07/08
32/M/75kg
On the track
Total time: 10:50
[Run 400m / 50 squats] x 4
R1: 1:10 / 1:10
R2: 1:23 / 1:15
R3: 1:36 / 1:18
R4: 1:42 / 1:12

12:55

Just started a month ago and this is my first full week.

32/f/5'6"/160

as Rx'd
20:04

M/35/6'2"/182 lbs

as Rx's
10:20

Little bit of "slappy foot" after this one!

M/29/6'6"/220

16:53

First time trying this one... set treadmill to 5.3 on the speed setting... will need to bump that up next time... probably 6.0, at least.

First CF workout ever (and I haven't worked out consistently in 6 months, so I modified).

F/24/5'8"/130

3 Rounds (on a track)
10:50

I was dying afterward.

10:36 - :26 faster than last time
@ local HS track

11:03 (pr) only 16 seconds faster than last. Runs felt fine but the splits were SLOW! Squats were a little weak, I should have been able to do the second round unbroken, but no. At least this time didn't gas me nearly as bad just couldn't move faster...

12:30. Took a while to walk again. . .

after yesterdays pullup/pushup
as rx'd
18:14
run just a weak pitiful shuffle

Took 10 days off for vacation and to nurse some injuries. Rotator cuff strains and Right hip felt like it partially dislocated. Not sure how but I think i went too low on a particularly heavy set of thrusters. Teach me to stroke my EGO! Anyhoo...
3 rounds completed in 10:35 4th and final round brought me to 14:45...OUCH! I'll never take that much time off again! :)

On another note, Rob_ME probably won't be posting for a while as he was in an accident Friday evening on his way home from work. He drives a motorcycle. Someone turned into his path and he hit the car full force flew through the air and somehow managed to not land on his head or break his neck. He did break all the bones in his foot and wrist. Doc says his extreme level of fitness probably saved his life.
I'll post more info as I get it.

Crossfit really does save lives... :)

15 minutes

AL: 15:13
Taylor: 14:55
on the precor

37/m/225
Double down day...I'm a lil behind.
Handstand pushups 15,13,11,9,7,5,3,1
L-pullups 1,3,5,7,9,11,13,15
Time: 29:59
Most HSPU were full range, some a lil short.
L-pullups good till 9reps, form began to break.

Straight into....
4 Rounds of
400 M run
50 squats
Time: 18:58
Not fast but I felt it...

12:50

phew

31/M/6'0/195

Practice: Deadlift

Train: RX'd - 14:48. Sucking wind on the last two 400s. All that time I took off caught up with me today.

14:20

Jeff @ West Seattle Stadium
Squats below parallel.
10:53

15 minutes

m/27/5-11/ 175 lbs

13:13

F/40/126

15:48 (rx'd)

My running is terrible.

14:13

M/27/6'2"/195

15:20

That was brutal. My legs felt funny for the rest of the night and were sore the next day.

As Rx'd. 19:18. Ran it outdoors and did the squats in the backyard in 90 degree heat. Ouch.

first 50 unbroken

18:25

feeling like jello

F/34/139/65"

I had to brace myself to do the squats, as my knee is still hurting me.
20:33

m/22/6'/192

11:22 as Rx'd

First time running 9 wks post knee surgery, didn't feel too bad, but boy did I feel slow.
Did 3 rounds to stay with my 75% commitment.
10:11. Done outside at home, about 100 degrees.

25/m/157/5'8"
as rx'ed
12:32

slower than last time, this was tough!

CF Cobra!

26/m/152

13:18

I really did not push it this time, more than a minute slower than last time, haha, that's not good!!

31/M/5'9"/172

as rx'd

15:05

12:39 as rx
high school track

12:47

did it on a treadmill (i know terrible) at the gym. what an azz kicker. only a mile total and my time was 13:10 and i thought i was gonna pass out

wu - jog 400 15 body squats samson stretch

4 rounds
400m
50 squats

14:26

SWA
180/6ft/M/31

13:41

run done on 10th ave.

39/M/6'2"/205

as rx'ed
9:23

1st round 2:27
2nd round 2:20
3rd round 2:17
4th round 2:19

I pushed pretty hard and my third split time was the best time. I was a little surprised by that because it felt like I wasn't going anywhere during the run. After a short recovery I knocked out 3,500m on the rower. I'm still playing catchup so tommorrow is the 5 sets of 5 dead-lifts. I love dead-lifts so it should be fun.

Couldn't get to the track so did this instead, from Dave Castro's talk on programming:
100 single unders
50 squats
times 5
18:34

21/M/6-foot-2/190 pounds

As prescribed - 14:53

m/34/6'2"
34:00 - subbed the 400 meter runs with 550 meter walks because I didn't want to run in the intense heat

M/32/192

As Rx'd

12:21

14:06 as rx'd

M/33/174

As rx'd

12:19

25/M/5'8"/135

as rx'd, 13:11.

no access to track, didn't wanna do it on a treadmill, so measured roughly 400m in a nearby park - which had frickin' undulating terrain!

400m in wentworth park i think it was a bit shorter than 400m

12.19

28/m/195/5'11"

11:59 as rx'd.

Warmed up with .5 hour mtb ride on trails and ran a half mile to the track.

21/M/190/6'2"

17:38 as Rx'd

I haven't been exercising regularly since about two years. During this time I think I've totaled 4 runs and one CrossFit WOD so I'm pretty out of shape. Anyhow, I've never felt as bad after a workout as I did today. My whole body was screaming noooo, stop! But that's kind of what I was looking for so :) Anyhow, I'm not proud of my result but I think it's reasonable so I'm happy with it.

21/M/190/6'2"

17:38 as Rx'd

I haven't been exercising regularly since about two years. During this time I think I've totaled 4 runs and one CrossFit WOD so I'm pretty out of shape. Anyhow, I've never felt as bad after a workout as I did today. My whole body was screaming noooo, stop! But that's kind of what I was looking for so :) Anyhow, I'm not proud of my result but I think it's reasonable so I'm happy with it.

As Rxd 16:31

35F
9:09

34M179

9:42

Runs up and down Abendblume driveway. I think they are pretty short (250-300M).

16.45 13.00 on treadmill pr (1840 last time)

26 / M / 185

11:28 as rx'd

11:45

previous = 14:01
previous = 15:31

13:18

CrossFit's the coolest!!!!

17:55

M/24/193/6'1"
CFWU x 3

12:49 As Rx'd
legs are jelly

30/F/155

14:15

can someone say "lower back pain"
I must be nuts doin this in 95 degree heat!!!

o.k. i'm done complaining,

13:26
i need a day off!

13:25

As r'xd (road run)
14:37
all squat sets un broken

M/53/ 5'8"/155lbs
As rx'd
21:05 My running is BAD, but my squats are in fast sets of 15-25, and as low as my knee will bend. Certainly low enough to qualify.
Now I am going to go drag lumber, and junk out to the curb to clean up mine and my neighbor's properties. I might have made this WOD a little quicker but water skiing this morning killed me. I just want to be like the animals on the instructional/motivational videos. Maybe never, but not for lack of killling myself trying!

(done after 2 rest days)
22:05...162/187
Runs around the block at home which is really close to 400m. My thighs have been really sore for the past three days now...definitely out of shape.

12:53 (PR)

improved by 1:02 over last performance..

m/165/27

ankle injury so used elliptical

12:35

14:29 as rx'd

CFWU x 3
WOD 13:22

16:00

squats were unbroken, butt to ankles

12:09

down by 1:29

squats were very poor

'5 minutes rope jumping + Greg's wu and 2 x 5 MU's

Time as rex'd:

10.45. 1 sec faster then last time :)

12:56

Done on 17 Jun 08:

M/39/5'8"/70KGS

12.21

Loved it.

15:27

34/M/185

As Rx'd: 11:54

M/22/208

11:30

did Randy before the run

male/165/26/5'8"

10:11 as rx'd.

Used treadmill. Treadmill wasted some time shutting off and speeding back up. I know I can get this into mid or low 9's without the treadmill.

last time I did 11:17 but the treadmill was on 5% incline.

19:00 as rx'd
got my wisdom teeth pulled on monday, so a little slower than could have been

ran 4 laps around the basketball court for the runs:

16:28

Four rounds for time of:
Run 400 meters
50 Squats

16 minutes
8.5 Home treadmill

10.03

11:40 with dog and stroller.

M/34/190cm/85kgs

13:53

32yom@195lbs
12:11

16m 56s

23/m/191
13:46

28/m/168

15:31

as rxd on a windy, loose gravel track - in FSJ

1150

14:54

as rx'd

12:57

Did this on the beach barefoot. Wind was awful.

16.01

Triple B is BACK!
(...where you been, B??)

12:38

pmm
pete -21:20
jake -19:57

7/14/08 - 13:31 - squat depth checked with wallball
2/25/08 - 12:58 - squat depth not checked

7/14/08 - 13:31 - squat depth checked with wallball
2/25/08 - 12:58 - squat depth not checked

25:38 as rx'd

M/26/5'9"/180

As Rx'd - 13:05

M/26/5'9"/180

As Rx'd - 13:05

Rx'd 16:45

7/21/08
MBA - 16 mins - run- 3 x 5.5, 1 x 6.0; 4 x 35 squats
HHA - 17.08 mins - run- 4 x 3.6; 4 x 25 squats

12:58 as Rx'd

m/31/183/6-1
Only 3 rds complete
3:45/8:39/13:29
Run splits
1:29/1:45/1:45

Legs heavy, Cindy last night at 17 reps

Warm-up, 2 rounds of:
10 x 45# ohs
10 x pull-up
10 x push-up
10 x sit-up
10 x back extension

WOD
Four rounds for time of:
Run 400 meters
50 Squats
Total time = 20:01

as rx'd:

12.20

M-30-185
14:00 ish

M-30-185
14:00 ish

WOD as rx'ed (track):
12:35

M-30-165
16:40

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
14:13 (14:56 last time)

Completed at the Country inn in Maryville Tenn.
Didn't get a time, ran on treadmill.

As rx'd on a track.
Lap 1 - 1:30
Squates 1 - 3:01
Lap 2 - 1:40
Squates 2 - 3:54
Lap 3 - 1:45
Squates 3 - 3:40
Lap 4 - 1:42
Squates 4 - 3:01

Total: 20:21

m/34/5'9/172

CFWU - 3. Normal. Good range of motion on HSPU. Superman. Burgener.

13:34 outside.
11:25 2-21-08 on indoor track.

Didn't push too hard on run. Squats unbroken. Distance may have been a little longer than 400m, I hope.

By round:
3:08
3:22
3:30
3:34

CFE - Tabata Row 879m

M/30/5'9/165

10:25

m/6'/43/179

As Rx'd 15:40

Previous 16:45

500m row followed by 3 minutes to complete 50 squats (which left about 1-2 minutes of rest between intervals). Not as Rxd but still a great workout.

39/M/183--syracuse ny
as rx'd: 9:54

CrossFit Level I Certification at Aromas, CA:

What an experience! This certification was informative, inspiring, well prepared and delivered, did I mention informative. The certification sight hosts were more than hospitable, with prepared meals available both days. Great job CrossFit instructors!! I was thrilled to have been a part of this weekend.

15:05

11:32

11:32

m/30/230

27 min

age 18 bw 170
12:30 as rx'd
done about an hour and a half after jeremy

just caught up with this,back was too sore at the time;
12.33 squats were the hardest part.

EJEJEJJJEJEEJEJEJEJJEJJEEEEJJJEJEJEJJEJEJEJ
M/35/168
12:30

16min down 10 sec.

15.00

33/M/175

12:30 as Rx'd

sub 500m row
16:15

250 to 400 m on sand along beach in Truro, MA
(not exactly precise measurements, but done on sand)

50 squats

As rx'd 11:10

Done on 7/25/08

Finally got around to this one, 23:02. I need to work on timing my sprint to the end; I felt like I had more gas at the end than I should have.

cfwux2

as rx-d
18:14

Finally catching up. Did this on 7/28 while still nursing a shoulder injury.

12:43
Rd 1 - 1:45/1:05
Rd 2 - 1:51/1:35
Rd 3 - 1:50/1:26
Rd 4 - 1:46/1:22

27/m/232

Last round, subbed line jumps instead of squats (wanted to keep legs fresh for baseball)

15:49

17:10

44/M/155#

13:42 on 8/5 at Princeton

4 x 0.25 miles and 50 Squats

21:42

30/m/5'6"/165
12:40
Rd1-2:49, Rd2-3:24, Rd3-3:10,Rd4-3:18

30/m/5'10"/220

13:27

This is my third day on the crossfit program and I must say I am hooked. A little sore but feel very good. My time today was 14:00 and my 13 yr old son did it in 9:55.

38/m/5'9"/205

14:00

My son

13/m/5'2"/90

did navy seal instead today! it was awsome:
Tabata body weight

Squats
Push ups
Pull ups
Sit ups
Row or Run sprint

Notes:
Notes: For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Then move on to next exercise. Final is sprint row or run 20 seconds on, 10 seconds off. Take 5 minutes rest. Then do a second round of entire Tabada sequence if you have the reserves. Sunday is a Rest Day.

30/M/5'10"/185

As Rx'd

11:11

Ran laps on an indoor track; amounted to about 490m per round. A2A squats.

Teri f/36/5'7/153: 18:18
Todd m/35/5'10/160: 16:26

Once again: on a track littered with what was definitely goose crap: 12:40 as rx'd. 16 seconds worse than September... I don't know if it was a fluke or something I should be concerned with.

27/m/5'7/158