July 14, 2008

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080221.

AromasVBGroups080712-th.jpg

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CrossFit Certification Seminars at The Ranch - Aromas, Ca and Blauer Tactical/CrossFit Training Center - Virginia Beach, VA


June 2008 Camp Pendleton Level 1 CrossFit Certification Seminar - video [wmv] [mov]

Posted by lauren at July 14, 2008 1:57 PM
Comments

Legs will feel great after this one.

Comment #1 - Posted by: Jason at July 13, 2008 7:12 PM

I can feel the burn already. Cant wait.

Comment #2 - Posted by: Alex at July 13, 2008 7:15 PM

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

Comment #3 - Posted by: Chad Smith at July 13, 2008 7:15 PM

Looking forward to this one.

Thanks Coach.

3-2-1 Go!

Comment #4 - Posted by: tim p_az at July 13, 2008 7:17 PM

time to pull the Speal Speed Socks out of the drawer

Comment #5 - Posted by: Rookie at July 13, 2008 7:20 PM

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.

Comment #6 - Posted by: Steve - CF Ocean City at July 13, 2008 7:21 PM

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.

Comment #7 - Posted by: AllisonNYC._23/5'2/126 at July 13, 2008 7:22 PM

===========
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

Comment #8 - Posted by: jwb_atm_93 at July 13, 2008 7:27 PM

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

Comment #9 - Posted by: gaucoin at July 13, 2008 7:31 PM

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

Comment #10 - Posted by: T&M at July 13, 2008 7:34 PM

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

Comment #11 - Posted by: Anthony at July 13, 2008 7:35 PM

T&M #10 - rowing

Comment #12 - Posted by: Rookie at July 13, 2008 7:36 PM

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.

Comment #13 - Posted by: Send513 at July 13, 2008 7:39 PM

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.

Comment #14 - Posted by: J.Hard at July 13, 2008 7:40 PM

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

Comment #15 - Posted by: sprwally at July 13, 2008 7:41 PM

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?

Comment #16 - Posted by: Jack at July 13, 2008 7:44 PM

I will break you Stryker.

Comment #17 - Posted by: Chachi_20/5'11''/192 at July 13, 2008 7:46 PM

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

Comment #18 - Posted by: cjonnyrun/30/6'1"/195/Redding Ca at July 13, 2008 7:54 PM

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

Comment #19 - Posted by: Dean at July 13, 2008 8:03 PM

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!

Comment #20 - Posted by: Kristi at July 13, 2008 8:03 PM

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

Train hard!

Comment #21 - Posted by: Gabe T. at July 13, 2008 8:13 PM

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

Comment #22 - Posted by: Matteucs at July 13, 2008 8:16 PM

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

Comment #23 - Posted by: Matteucs at July 13, 2008 8:17 PM

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.

Comment #24 - Posted by: JC at July 13, 2008 8:25 PM

Yo Todd, Boz, Dutch, Pat and Bryant,

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

Comment #25 - Posted by: freddy c._one world at July 13, 2008 8:33 PM

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.

Comment #26 - Posted by: Y. Zhouh at July 13, 2008 8:37 PM

You guys in the back row are just soooooo cooooool.

Whasup Tod?
Shalom
J

Comment #27 - Posted by: Jesse Ward at July 13, 2008 8:44 PM

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.

Comment #28 - Posted by: Brian N at July 13, 2008 8:56 PM

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.

Comment #29 - Posted by: StuPac at July 13, 2008 8:57 PM

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

Comment #30 - Posted by: HeliKid at July 13, 2008 9:00 PM

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.

Comment #31 - Posted by: Derek Delong at July 13, 2008 9:01 PM

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.

Comment #32 - Posted by: paul smith at July 13, 2008 9:33 PM

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

Comment #33 - Posted by: kevin at July 13, 2008 9:35 PM

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!

Comment #34 - Posted by: Ender at July 13, 2008 9:41 PM

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?

Comment #35 - Posted by: Evan at July 13, 2008 9:52 PM

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.

Comment #36 - Posted by: Future Dad at July 13, 2008 10:20 PM

#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

Comment #37 - Posted by: alex at July 13, 2008 11:07 PM

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

Comment #38 - Posted by: miles@crossfitwestsussex at July 13, 2008 11:24 PM

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

Comment #39 - Posted by: jwld1 at July 13, 2008 11:30 PM

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.

Comment #40 - Posted by: Keith at July 13, 2008 11:48 PM

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.

Comment #41 - Posted by: Keith at July 14, 2008 12:02 AM

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.

Comment #42 - Posted by: Jack at July 14, 2008 12:37 AM

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.

Comment #43 - Posted by: Mister_C at July 14, 2008 12:49 AM

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...

Comment #44 - Posted by: Neil Duncan at July 14, 2008 1:32 AM

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

Comment #45 - Posted by: BruceUK at July 14, 2008 1:37 AM

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

Comment #46 - Posted by: RickB at July 14, 2008 1:53 AM

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.

Comment #47 - Posted by: john at July 14, 2008 2:30 AM

Thanks Rookie!

Comment #48 - Posted by: T&M at July 14, 2008 3:03 AM

#38 Future Dad,

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

Comment #49 - Posted by: Anon at July 14, 2008 3:10 AM

13:00 or so

Comment #50 - Posted by: tristen at July 14, 2008 3:19 AM

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.

Comment #51 - Posted by: john heins 24/m/FL/5'11"/180 at July 14, 2008 3:48 AM

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

outdoor 15:30 pfouuu!

47/f/115

22:40

Comment #52 - Posted by: Capt_phil at July 14, 2008 4:02 AM

m/28/195

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

Comment #53 - Posted by: poste at July 14, 2008 4:04 AM

M/185/38

1210, good work out for a Monday

"I think you have a case of the MUMdays"

What movie was that from?

Comment #54 - Posted by: JJ at July 14, 2008 4:04 AM

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

Comment #55 - Posted by: JJ at July 14, 2008 4:15 AM

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.

Comment #56 - Posted by: Justin D _ 28/M/6'/205 at July 14, 2008 4:19 AM

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!

Comment #57 - Posted by: J at July 14, 2008 4:27 AM

#54

Office Space

Comment #58 - Posted by: Coach Bindel at July 14, 2008 4:31 AM

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.

Comment #59 - Posted by: Kelly Moore F/45/5'/114# at July 14, 2008 4:51 AM

Subbed 1.5' bike sprints for 400s.

11:23

Comment #60 - Posted by: Brent Dodge at July 14, 2008 4:58 AM

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

Comment #61 - Posted by: Jim G-ville at July 14, 2008 4:59 AM

12:44

Comment #62 - Posted by: RobD at July 14, 2008 4:59 AM

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

Comment #63 - Posted by: Daniel 38/m/6/190 at July 14, 2008 5:07 AM

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!

Comment #64 - Posted by: Aims at July 14, 2008 5:12 AM

22/M/5'4/135

9:48

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


Comment #65 - Posted by: Stryker at July 14, 2008 5:15 AM

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.

Comment #66 - Posted by: Ben at July 14, 2008 5:15 AM

sub'd row for run, 17:12

Comment #67 - Posted by: Jimi_32/5'9/150 at July 14, 2008 5:15 AM

27/6'8"/215

14:45

Comment #68 - Posted by: Stretch at July 14, 2008 5:17 AM

Yay no pullups. My elbows thank you!

Comment #69 - Posted by: Camille at July 14, 2008 5:20 AM

26/m/198

17:50

Comment #70 - Posted by: maz at July 14, 2008 5:30 AM

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.

Comment #71 - Posted by: Norma at July 14, 2008 5:34 AM

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.

Comment #72 - Posted by: K at July 14, 2008 5:36 AM

32/F/6'/131

13:18

Comment #73 - Posted by: CMCT at July 14, 2008 5:37 AM

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

Comment #74 - Posted by: john g at July 14, 2008 5:38 AM

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

Comment #75 - Posted by: Colin Davis at July 14, 2008 5:41 AM

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

Comment #76 - Posted by: Bill at July 14, 2008 5:45 AM

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

Comment #77 - Posted by: christian at July 14, 2008 5:46 AM

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

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

Comment #78 - Posted by: Too Lot Chicken at July 14, 2008 5:48 AM

bw 165

9:46 as rx'd

Comment #79 - Posted by: paulw at July 14, 2008 5:56 AM

Bw 245

14:12 as on Treadmill

Comment #80 - Posted by: nomad at July 14, 2008 6:05 AM

As Rx'd
24:17

Comment #81 - Posted by: rebel4 at July 14, 2008 6:15 AM

32/198lb/M

Treadmill: 1% Incline @ 10MPH

13:07

Ouch.

Comment #82 - Posted by: MattM76 at July 14, 2008 6:16 AM

12:39 rx'ed.

Comment #83 - Posted by: Erik E at July 14, 2008 6:22 AM

40/m/190

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

Comment #84 - Posted by: Rick 510 - CrossFit Clarksville at July 14, 2008 6:26 AM

14:22 as rx'd

Comment #85 - Posted by: Chewy at July 14, 2008 6:37 AM

#25 freddy c,

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

Comment #86 - Posted by: ava at July 14, 2008 6:39 AM

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.

Comment #87 - Posted by: ether 32/m /5'9"/190 at July 14, 2008 6:39 AM

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

Comment #88 - Posted by: Matt Joyner at July 14, 2008 6:43 AM

14:05

Comment #89 - Posted by: William David at July 14, 2008 6:49 AM

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!

Comment #90 - Posted by: Bev K at July 14, 2008 6:52 AM

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

Comment #91 - Posted by: Eddie at July 14, 2008 6:56 AM

sub'd 2 rounds for time:

7:40

Comment #92 - Posted by: John Messano at July 14, 2008 6:57 AM

37/m/145

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

Comment #93 - Posted by: mark s at July 14, 2008 6:57 AM

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

Comment #94 - Posted by: B at July 14, 2008 6:58 AM

M/52/183
As rxd= 10:21

Comment #95 - Posted by: Calgary Colin at July 14, 2008 7:08 AM

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

Comment #96 - Posted by: marty c 45/m/240 at July 14, 2008 7:10 AM

28/M/169/5'7"

14:05

Comment #97 - Posted by: John at July 14, 2008 7:10 AM

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.

Comment #98 - Posted by: Dimestore at July 14, 2008 7:10 AM

Ian 16:41

Hosea 12:46

John B. 13:41

Comment #99 - Posted by: Hosea at July 14, 2008 7:13 AM

m/41/160

as RX'd 13:53

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

Comment #100 - Posted by: SCY at July 14, 2008 7:15 AM

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

Comment #101 - Posted by: Fit Mom in CT (F37/125/5'3") at July 14, 2008 7:17 AM

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

Comment #102 - Posted by: Jake@st.pete at July 14, 2008 7:24 AM

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 =(

Comment #103 - Posted by: kim Phan 27/F/115 CrossFit Emerald Coast at July 14, 2008 7:25 AM

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

Comment #104 - Posted by: mike at July 14, 2008 7:25 AM

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.

Comment #105 - Posted by: climbonadime at July 14, 2008 7:26 AM

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.

Comment #106 - Posted by: justin at July 14, 2008 7:28 AM

31/m/190

as rx'd

12:46

Comment #107 - Posted by: MWade at July 14, 2008 7:28 AM

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??

Comment #108 - Posted by: JL at July 14, 2008 7:32 AM

23m/160/66"

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

13:09

Comment #109 - Posted by: Fountain at July 14, 2008 7:33 AM

33/M/178/6'00"

4 Rounds for time of:

Run 400m
50 Squats

13:50 as rx'd

Dan D.
www.CrossFitStickers.com

Comment #110 - Posted by: Dan D. at July 14, 2008 7:35 AM

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

Comment #111 - Posted by: Jeff at July 14, 2008 7:35 AM

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!

Comment #112 - Posted by: Chuck-CFEastDec. at July 14, 2008 7:40 AM

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.

Comment #113 - Posted by: dcostolo at July 14, 2008 7:45 AM

#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.

Comment #114 - Posted by: Apolloswabbie 6'2" 210 44 yoa at July 14, 2008 7:48 AM

15:32

harder than I expected

Comment #115 - Posted by: jc at July 14, 2008 7:55 AM

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.

Comment #116 - Posted by: Ron M at July 14, 2008 7:59 AM

24/m/6'3"/250


14:12

Comment #117 - Posted by: FSO P at July 14, 2008 8:01 AM

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

Comment #118 - Posted by: paulyG 38/M/6'/180lbs at July 14, 2008 8:05 AM

15:15

Comment #119 - Posted by: Anj at July 14, 2008 8:07 AM

31/m/170

cfwu x2

17:50 as rx'd

Comment #120 - Posted by: KARIM at July 14, 2008 8:10 AM

Nicole: As rx'd 11:06

Comment #121 - Posted by: jeremy and nicole at July 14, 2008 8:10 AM

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

Comment #122 - Posted by: Damon Mosley at July 14, 2008 8:10 AM

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

Comment #123 - Posted by: verve at July 14, 2008 8:11 AM

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

Comment #124 - Posted by: EricBrandom at July 14, 2008 8:13 AM

22/M/5'11"/173

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

Comment #125 - Posted by: Flyboy 08 at July 14, 2008 8:13 AM

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.

Comment #126 - Posted by: edevine at July 14, 2008 8:16 AM

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

11:15

Comment #127 - Posted by: difchip m/6'2"/205/CrossFitGP at July 14, 2008 8:18 AM

28/M/6'3"/188

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

Making up yesterday's this afternoon.

Comment #128 - Posted by: Jonathan at July 14, 2008 8:19 AM

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

Comment #129 - Posted by: KennyA at July 14, 2008 8:27 AM

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.

Comment #130 - Posted by: Playoff Beard at July 14, 2008 8:28 AM

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.

Comment #131 - Posted by: Tony R at July 14, 2008 8:30 AM

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.

Comment #132 - Posted by: Dennis Sukholutsky 22/M/6'1"/205 at July 14, 2008 8:33 AM

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!

Comment #133 - Posted by: Scott in Geneva at July 14, 2008 8:33 AM

37/f/122

15:45
TM - 14:00

Comment #134 - Posted by: Lis at July 14, 2008 8:35 AM

28/M/184. 14:46

Comment #135 - Posted by: Luis Fleitas at July 14, 2008 8:39 AM

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

Comment #136 - Posted by: erik at July 14, 2008 8:40 AM

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!

Comment #137 - Posted by: MarthaB at July 14, 2008 8:46 AM

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.

Comment #138 - Posted by: A.D. at July 14, 2008 8:47 AM

36 M 169#

As Rx'd: 11:53

Comment #139 - Posted by: DWag_AZ at July 14, 2008 8:49 AM

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)

Comment #140 - Posted by: Laura DeMarco at July 14, 2008 8:50 AM

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....

Comment #141 - Posted by: MattAndrewsGreatLakes at July 14, 2008 8:50 AM

#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

Comment #142 - Posted by: Gurrero M 5'9 180 23 at July 14, 2008 9:01 AM

as RX'ed

12:23

Comment #143 - Posted by: Herm @ CF Los Altos, CA at July 14, 2008 9:01 AM

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

11:10

Comment #144 - Posted by: LeifurGeir/M/38/6'1"/200 at July 14, 2008 9:02 AM

#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

Comment #145 - Posted by: roger strand at July 14, 2008 9:02 AM

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 :)

Comment #146 - Posted by: Speal at July 14, 2008 9:06 AM

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

Comment #147 - Posted by: jbutt at July 14, 2008 9:06 AM

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

Comment #148 - Posted by: SueAnne/F/48/5'6"/130 at July 14, 2008 9:13 AM

As Rx'd, 9:52 (pr)

Comment #149 - Posted by: Deuce - M/32y/140lbs at July 14, 2008 9:19 AM

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

Comment #150 - Posted by: TJF at July 14, 2008 9:21 AM

what is the performance menu?

Comment #151 - Posted by: patrick 26/m/6'1'/182 at July 14, 2008 9:21 AM

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

Comment #152 - Posted by: TJF at July 14, 2008 9:22 AM

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!

Comment #153 - Posted by: Adam at July 14, 2008 9:24 AM

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

Comment #154 - Posted by: Ironmantom at July 14, 2008 9:27 AM

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.

Comment #155 - Posted by: joetoledo at July 14, 2008 9:28 AM

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

Comment #156 - Posted by: Denise at July 14, 2008 9:33 AM

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!!

Comment #157 - Posted by: JamesL at July 14, 2008 9:34 AM

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

Comment #158 - Posted by: tyler long island at July 14, 2008 9:34 AM

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

Comment #159 - Posted by: bingo at July 14, 2008 9:36 AM

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.

Comment #160 - Posted by: clayg at July 14, 2008 9:37 AM

WOD as RX'D July 14th:

25/M

17-min 8-sec

The last round was the worst!

Comment #161 - Posted by: Bryon at July 14, 2008 9:39 AM

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.

Comment #162 - Posted by: Dennis C. at July 14, 2008 9:43 AM

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!

Comment #163 - Posted by: brandonE at July 14, 2008 9:47 AM

M/30/190

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

Comment #164 - Posted by: MACK at July 14, 2008 9:47 AM

12 mins in the blistering hot and humid Florida heat.

Comment #165 - Posted by: Steve Liberati at July 14, 2008 9:49 AM

M/36/6'0'/215

As Rx'd: 20:37

Down 2 minutes from the last time I did it!

Comment #166 - Posted by: agc at July 14, 2008 9:50 AM

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? ;)

Comment #167 - Posted by: jm at July 14, 2008 9:52 AM

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

Comment #168 - Posted by: logan from long island ny at July 14, 2008 9:52 AM

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

Comment #169 - Posted by: logan from long island ny at July 14, 2008 9:53 AM

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

Comment #170 - Posted by: logan from long island ny at July 14, 2008 9:53 AM

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

Comment #171 - Posted by: paul k at July 14, 2008 10:03 AM

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

Comment #172 - Posted by: paul k at July 14, 2008 10:04 AM

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

Comment #173 - Posted by: tyler mcbride (nasau county ny) at July 14, 2008 10:05 AM

As Rx'd: 13:23

ARMY STRONG!

BAGRAM, AFGHANISTAN

Comment #174 - Posted by: BLACK DRAGON 6_27/F/160/5'5" at July 14, 2008 10:07 AM

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

Comment #175 - Posted by: mattpalozola at July 14, 2008 10:12 AM

M/47/190/5'11"

15:05 as Rx'd.

Comment #176 - Posted by: John Calgary at July 14, 2008 10:13 AM

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

Comment #177 - Posted by: Greg Everett - Catalyst Athletics at July 14, 2008 10:17 AM

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.

Comment #178 - Posted by: MWilke at July 14, 2008 10:20 AM

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

Comment #179 - Posted by: mhollis at July 14, 2008 10:21 AM

47/m/195

15:50

Comment #180 - Posted by: denob at July 14, 2008 10:22 AM

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

Comment #181 - Posted by: docetz at July 14, 2008 10:26 AM

24/m/186

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

11:40

Comment #182 - Posted by: ks at July 14, 2008 10:30 AM

m/59/179

17:40

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

Comment #183 - Posted by: TimR at July 14, 2008 10:34 AM

15 minutes and some change here in hot southeastern NC

M/23/220/6'3''

Comment #184 - Posted by: Soulsurfer at July 14, 2008 10:35 AM

16:35

This was after running 3.5 miles this morning.

Comment #185 - Posted by: Matt B. at July 14, 2008 10:37 AM

Four rounds for time of:
Run 400 meters
50 Squats

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

Comment #186 - Posted by: Nik M/41/165lbs/5f7in at July 14, 2008 10:39 AM

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

Comment #187 - Posted by: Chad Smith at July 14, 2008 10:42 AM

12.04,tradmill @ 1%

Comment #188 - Posted by: Mike_h at July 14, 2008 10:45 AM

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

Comment #189 - Posted by: alex at July 14, 2008 10:46 AM

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

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

Comment #190 - Posted by: Jaider64 at July 14, 2008 10:49 AM

32/M/180

As rx'd: 11:41

Comment #191 - Posted by: JNEESE at July 14, 2008 10:50 AM

as rx'd

17:27

Comment #192 - Posted by: keldog/38m/6'/205 at July 14, 2008 10:52 AM

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

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

Comment #193 - Posted by: Chris at July 14, 2008 10:54 AM

11:20

Phew! Time for tea!!

Comment #194 - Posted by: Simon m/42/165 at July 14, 2008 10:55 AM

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

Comment #195 - Posted by: seth c at July 14, 2008 10:57 AM

M 33/142/5'7"

Should have read more carefully:

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

Comment #196 - Posted by: Dan at July 14, 2008 10:57 AM

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.

Comment #197 - Posted by: LEF at July 14, 2008 10:57 AM

32/m/210/6'5"

13:40

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

Comment #198 - Posted by: Corey at July 14, 2008 10:57 AM

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!!

Comment #199 - Posted by: Shane at July 14, 2008 11:01 AM

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

Comment #200 - Posted by: Paul G at July 14, 2008 11:02 AM

38/M/220

As Rx'd: 15:26

Comment #201 - Posted by: Todd W. at July 14, 2008 11:02 AM

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!

Comment #202 - Posted by: m/27/5'8/150 at July 14, 2008 11:03 AM

As rx'd, 17:05

Comment #203 - Posted by: Julio V m/30/5'6/189lbs at July 14, 2008 11:08 AM

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

17:47

Comment #204 - Posted by: OPT Mommy at July 14, 2008 11:10 AM

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

Comment #205 - Posted by: Julio V m/30/5'6/189lbs at July 14, 2008 11:10 AM

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

Comment #206 - Posted by: Seth at July 14, 2008 11:11 AM

13:10

Comment #207 - Posted by: hazmat at July 14, 2008 11:15 AM

M/205/6'2"/44

12:30

as rx'd--treadmill 1%

Short and sweet. next time faster squats

Comment #208 - Posted by: keithinator at July 14, 2008 11:15 AM

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.

Comment #209 - Posted by: Murray | San Diego | 31 | 5'10" | 185 at July 14, 2008 11:16 AM

26/M/195/6'2

as r'xd

12:27

Comment #210 - Posted by: MG at July 14, 2008 11:19 AM

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

Comment #211 - Posted by: ProPain at July 14, 2008 11:21 AM

#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

Comment #212 - Posted by: Matteucs at July 14, 2008 11:24 AM

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

Comment #213 - Posted by: Annaminh Braun at July 14, 2008 11:26 AM

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

11:37 as rx'd

Comment #214 - Posted by: JJ at July 14, 2008 11:30 AM

12:51

Comment #215 - Posted by: Neil at July 14, 2008 11:31 AM

M/32/6'3/206

As rx'd 18:21

F/32/6'3/180

As rx'd 18:50

Comment #216 - Posted by: Quinn and Andy at July 14, 2008 11:34 AM

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

Comment #217 - Posted by: Rob Z at July 14, 2008 11:37 AM

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

Comment #218 - Posted by: brian t at July 14, 2008 11:37 AM

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

Comment #219 - Posted by: 502z at July 14, 2008 11:38 AM

Future Dad:

Try www.xfitformoms.com

My wife, also pregnant, does it.

Comment #220 - Posted by: Mad Max at July 14, 2008 11:38 AM

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

Comment #221 - Posted by: OPT at July 14, 2008 11:38 AM

JM, #156

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

Comment #222 - Posted by: SueAnne/F/48/5'6"/130 at July 14, 2008 11:39 AM

29/m/215

completed WOD in 12:14

Any Special Ops Guys doing Crossfit?

Comment #223 - Posted by: Matthew at July 14, 2008 11:43 AM

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.

Comment #224 - Posted by: DevilDog Rob at July 14, 2008 11:47 AM

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

Comment #225 - Posted by: budd M 49 167 CF 1206 at July 14, 2008 11:51 AM

22/m/145

15:55

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

Comment #226 - Posted by: patrickh at July 14, 2008 11:53 AM

12.37

Comment #227 - Posted by: Ben Morton at July 14, 2008 11:58 AM

12.37

Comment #228 - Posted by: Ben Morton at July 14, 2008 11:59 AM

36/f/125

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

Comment #229 - Posted by: heyref at July 14, 2008 12:00 PM

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!!

Comment #230 - Posted by: Mark Nelson at July 14, 2008 12:00 PM

11:45, 30 min row after.

Comment #231 - Posted by: heehaw at July 14, 2008 12:01 PM

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

Comment #232 - Posted by: swatsgt124 at July 14, 2008 12:03 PM

13:07s

Hips burned gooood.

Comment #233 - Posted by: Dustin Ma at July 14, 2008 12:04 PM

9:58 as rx'd
At OPT.

Comment #234 - Posted by: AFT at July 14, 2008 12:05 PM

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

Comment #235 - Posted by: Nickosaurus at July 14, 2008 12:05 PM

10:31 as Rx'd

Comment #236 - Posted by: POS at July 14, 2008 12:06 PM

Greg A warm up

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


Comment #237 - Posted by: shawn hultquist 36 M 193lbs CFT 1035 at July 14, 2008 12:07 PM

As rx'd: 16:46

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

Comment #238 - Posted by: Wade - UT/M/32/213/72 at July 14, 2008 12:09 PM

29/m/210

as rx'd: 13:57

Comment #239 - Posted by: CAM at July 14, 2008 12:11 PM

31/m/NJ

As Rx'd

12:18

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

Comment #240 - Posted by: Bill from NJ at July 14, 2008 12:14 PM

m/37/185

12:09

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

Comment #241 - Posted by: jaymiles, chicagoland at July 14, 2008 12:19 PM

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

Comment #242 - Posted by: epicurius at July 14, 2008 12:22 PM

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.

Comment #243 - Posted by: RLPack at July 14, 2008 12:23 PM

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.

Comment #244 - Posted by: Intent at July 14, 2008 12:23 PM

As rx'd

11:57

Comment #245 - Posted by: snides 6'/190 at July 14, 2008 12:26 PM

4 rounds
Run 400m
50 squats

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

That hurt!

Cheers, kempie

Comment #246 - Posted by: kempie at July 14, 2008 12:27 PM

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@

Comment #247 - Posted by: M@ at July 14, 2008 12:29 PM

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

Comment #248 - Posted by: Alex at July 14, 2008 12:29 PM

28/m/190

15:34

as rx'd

Comment #249 - Posted by: esteban at July 14, 2008 12:32 PM

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

Comment #250 - Posted by: lisaq at July 14, 2008 12:34 PM

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.

Comment #251 - Posted by: Camille at July 14, 2008 12:34 PM

*******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!!

Comment #252 - Posted by: Pat & Thomi at July 14, 2008 12:39 PM

Meeker 14:16

Katels 14:18

Both as rx'd

Comment #253 - Posted by: Meeker at July 14, 2008 12:42 PM

M/24/167

As Rx'd

12:13

Comment #254 - Posted by: Groo The Wanderer at July 14, 2008 12:43 PM

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

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


Comment #255 - Posted by: Stephen Mercer at July 14, 2008 12:44 PM

29/M/511/180

As RX'd 18:00

Comment #256 - Posted by: Craig at July 14, 2008 12:51 PM

As Rx'd. 11:42.

Comment #257 - Posted by: Kamper 44/M/74"/205 at July 14, 2008 12:52 PM

28/m/6'/190

26:17

Squats 135lbs

SLOW!!

Comment #258 - Posted by: GoBuffs08 at July 14, 2008 12:56 PM

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

Comment #259 - Posted by: OPTbro at July 14, 2008 12:58 PM

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.

Comment #260 - Posted by: ROBERT SUTHERLAND at July 14, 2008 1:01 PM

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

Comment #261 - Posted by: Lehti at July 14, 2008 1:07 PM

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

Comment #262 - Posted by: mhlane at July 14, 2008 1:09 PM

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.

Comment #263 - Posted by: RoL at July 14, 2008 1:13 PM

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

Comment #264 - Posted by: Marshall (M/23/162) at July 14, 2008 1:13 PM

11:13 as rx'd.

Comment #265 - Posted by: mrjling at July 14, 2008 1:13 PM

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

Comment #266 - Posted by: Matty K at July 14, 2008 1:15 PM

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

Comment #267 - Posted by: AndersI at July 14, 2008 1:17 PM

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

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

Comment #268 - Posted by: tdapnyc at July 14, 2008 1:19 PM

17/M/195/6'2"

9:30

Comment #269 - Posted by: Will Lowry at July 14, 2008 1:19 PM

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

Comment #270 - Posted by: chetta at July 14, 2008 1:23 PM

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.

Comment #271 - Posted by: blk at July 14, 2008 1:24 PM

29m/5'6"/163#

As Rx'd: 13:01

Comment #272 - Posted by: Travis from Reno at July 14, 2008 1:26 PM

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.

Comment #273 - Posted by: Brian_D 40m/6'8"/260# at July 14, 2008 1:26 PM

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!

Comment #274 - Posted by: penty at July 14, 2008 1:31 PM


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

Comment #275 - Posted by: prochargedmopar at July 14, 2008 1:35 PM

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!!!!!

Comment #276 - Posted by: kathy B at July 14, 2008 1:37 PM

16:01

Comment #277 - Posted by: Neco at July 14, 2008 1:37 PM

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

Comment #278 - Posted by: brandon at July 14, 2008 1:38 PM

M/25/6'1"/200

14:07

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

Comment #279 - Posted by: EricGustafson at July 14, 2008 1:40 PM

M/35/172
Bozeman, MT

12:16

Comment #280 - Posted by: RyanD at July 14, 2008 1:40 PM

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

Comment #281 - Posted by: Billy at July 14, 2008 1:43 PM

As Rxd on SAMOHI track

11:19.26

2.39
2.50
2.56
2.53

Comment #282 - Posted by: Jonathan 31/6'2"/180 at July 14, 2008 1:44 PM

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

Comment #283 - Posted by: jm at July 14, 2008 1:44 PM

#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.

Comment #284 - Posted by: Jay M. in SC at July 14, 2008 1:46 PM

12:27

Comment #285 - Posted by: Indiana boy at July 14, 2008 1:49 PM

as rx'd

11:56

Comment #286 - Posted by: Michel van Grinsven 22 / m / 178.5 lbs / 6'0 at July 14, 2008 1:50 PM

m/195lbs/36yrs old

as rxd

13m32s

Comment #287 - Posted by: Rich K at July 14, 2008 1:51 PM

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]!

Comment #288 - Posted by: Matt 33 yo m/6'/180 at July 14, 2008 1:51 PM

As Rx'd

16:20

Comment #289 - Posted by: LEF at July 14, 2008 1:52 PM

as Rx'd 12.43

blah.

Comment #290 - Posted by: Capt. Rhabdo (The crossfitter formerly known as Micah T) at July 14, 2008 1:53 PM

18 minutes of intense pain.

Comment #291 - Posted by: correafj at July 14, 2008 1:54 PM

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.

Comment #292 - Posted by: David Sailor at July 14, 2008 1:54 PM

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.

Comment #293 - Posted by: Leon R at July 14, 2008 1:55 PM

21/M/6'/165

As Rx'd
12:59

Under patella is really sore

Comment #294 - Posted by: mmalter at July 14, 2008 1:59 PM

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

Comment #295 - Posted by: Matt Murdock at July 14, 2008 1:59 PM

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

Comment #296 - Posted by: christin street at July 14, 2008 1:59 PM

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....

Comment #297 - Posted by: Jay at July 14, 2008 2:00 PM

BRI CrossFit Group

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

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

Comment #298 - Posted by: cdc at July 14, 2008 2:02 PM

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.

Comment #299 - Posted by: logan from long island new york at July 14, 2008 2:02 PM

400 m run on a high school track
Squats a2a

For time: 10:05

It's REALLY humid here in el paso

Comment #300 - Posted by: Gabe T. at July 14, 2008 2:02 PM

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.

Comment #301 - Posted by: will o. (29/m/6'2"/205 lbs) at July 14, 2008 2:03 PM

12:18
106 degrees
JSS KdG II
Baghdad

Comment #302 - Posted by: newt66ssa at July 14, 2008 2:03 PM

bwt:153

as rx'd...8:57

runs slightly longer than last time

Comment #303 - Posted by: Ben CFC at July 14, 2008 2:04 PM

As Rxd
17:01

Comment #304 - Posted by: BJP - m/27/173#/5'9" at July 14, 2008 2:04 PM

CFWU x3

As Rx'd

15:47 on treadmill @ 1 incline

Comment #305 - Posted by: Aaron at July 14, 2008 2:05 PM

Loved It!

12:32

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

Comment #306 - Posted by: Turtle 30/m/5'11/169 at July 14, 2008 2:05 PM

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.

Comment #307 - Posted by: Chris Stowe at July 14, 2008 2:07 PM

18:08

Comment #308 - Posted by: Mandi 32/F/5'2"/103 at July 14, 2008 2:10 PM

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

Comment #309 - Posted by: Joseph Weigel at July 14, 2008 2:12 PM

M/45/152

12:03 as rx'd

Comment #310 - Posted by: Kurt at July 14, 2008 2:17 PM

29 yom, 180 lbs

12:30 as rx'd on treadmill


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

Comment #311 - Posted by: Jeff Weltmer at July 14, 2008 2:18 PM

24/m/180

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

Mike F:

12:11

Comment #312 - Posted by: headonkey at July 14, 2008 2:19 PM

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

Comment #313 - Posted by: Sesoku at July 14, 2008 2:20 PM

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

Comment #314 - Posted by: tyler mcbride at July 14, 2008 2:27 PM

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.

Comment #315 - Posted by: Jenna at July 14, 2008 2:28 PM

F/39/120

12:12 as rx'd on treadmill

Finished with some thrusters and OHS.


Comment #316 - Posted by: Diane Paley Chicagoland at July 14, 2008 2:31 PM

15:54

Comment #317 - Posted by: Seiji_30_M_203 at July 14, 2008 2:32 PM

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!

Comment #318 - Posted by: DJ at July 14, 2008 2:36 PM

15:40

Comment #319 - Posted by: do1 at July 14, 2008 2:39 PM

19/m/170

as rx'd 11:28

Comment #320 - Posted by: sam "college station" at July 14, 2008 2:47 PM

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

Comment #321 - Posted by: ncsheepdog at July 14, 2008 2:48 PM

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

Comment #322 - Posted by: Jon Gilson at July 14, 2008 2:54 PM

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

What's the standard Crossfit Warm-up?

Comment #323 - Posted by: Strain at July 14, 2008 2:55 PM

Not allowed to run so I sub'd rowing.

13:17

Comment #324 - Posted by: amanda /26/F/5'3/149 at July 14, 2008 2:56 PM

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

#7

Comment #325 - Posted by: Jeff at July 14, 2008 3:01 PM

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

Comment #326 - Posted by: cold soldier at July 14, 2008 3:01 PM

27/m/181

As rx'd 12:00(pr)

Comment #327 - Posted by: R_Spad at July 14, 2008 3:07 PM

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.

Comment #328 - Posted by: RobW at July 14, 2008 3:08 PM

f/38/149/5'5"

15:43
used treadmill w/ 2% incline

Comment #329 - Posted by: saracuse at July 14, 2008 3:11 PM

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!

Comment #330 - Posted by: kris kepler at July 14, 2008 3:12 PM

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

Comment #331 - Posted by: BrettL at July 14, 2008 3:12 PM

as Rx'd 15:20 in 100deg weather

24/6'2/195

Comment #332 - Posted by: Byron D. at July 14, 2008 3:17 PM

22/M/165

As RX'd

10:55

Comment #333 - Posted by: JJ at July 14, 2008 3:17 PM

13:07 Rx'd

Comment #334 - Posted by: Auty at July 14, 2008 3:17 PM

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!

Comment #335 - Posted by: j-seal at July 14, 2008 3:21 PM

Nic - 12:47
Katie - 19:29

Comment #336 - Posted by: Haas_Greeley,CO at July 14, 2008 3:22 PM

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

Comment #337 - Posted by: CRussell at July 14, 2008 3:27 PM

13.33 as rxed (pr!)

Comment #338 - Posted by: Kyle A. at July 14, 2008 3:27 PM

23/m/200/5'11"

23:06 as rx'd

Comment #339 - Posted by: StuPac at July 14, 2008 3:29 PM

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!

Comment #340 - Posted by: Stanny at July 14, 2008 3:32 PM

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?

Comment #341 - Posted by: Rafiki 18/m/5'8"/150 at July 14, 2008 3:32 PM

32/m/200

as req'd: 12:26

Comment #342 - Posted by: wade at July 14, 2008 3:34 PM

M/18/5'11"/160

18:50

Comment #343 - Posted by: Daniel Susskind at July 14, 2008 3:38 PM

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

Comment #344 - Posted by: aglave2 at July 14, 2008 3:39 PM

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...

Comment #345 - Posted by: Chris M_38/M/175 at July 14, 2008 3:40 PM

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

Comment #346 - Posted by: tom at July 14, 2008 3:41 PM

10:52

5 sec slower than last time. Strong work Stryker.

Comment #347 - Posted by: Chachi_20/5'11''/192 at July 14, 2008 3:42 PM

22/m/155

As Rx'd, about 14 minutes.

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

Cheers.

Comment #348 - Posted by: TG at July 14, 2008 3:43 PM

On local high school track: 15:39

Did a nice warm up jog to school

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

Comment #349 - Posted by: rd at July 14, 2008 3:44 PM

12:07

Comment #350 - Posted by: Gabe at July 14, 2008 3:44 PM

22:03

Comment #351 - Posted by: Sean at July 14, 2008 3:47 PM

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

Comment #352 - Posted by: JB at July 14, 2008 3:49 PM

15:27

Comment #353 - Posted by: Kyle at July 14, 2008 3:49 PM

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

Mike C.- Cripple Creek, CO

Comment #354 - Posted by: Mike C. at July 14, 2008 3:50 PM

31:58 Rx

Comment #355 - Posted by: Allie (guy) at July 14, 2008 3:53 PM

Sorry that was yesterdays.

Comment #356 - Posted by: Allie at July 14, 2008 3:55 PM

11:53

Comment #357 - Posted by: Andrew Wilson at July 14, 2008 3:58 PM

37M/5'10"/167#

As Rx: 12:25

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

Comment #358 - Posted by: rjf at July 14, 2008 3:58 PM

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

Comment #359 - Posted by: Julie at July 14, 2008 3:59 PM

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

Comment #360 - Posted by: Harpo m/41/5'7"/145 at July 14, 2008 3:59 PM

What is this a rest day?

Comment #361 - Posted by: Terpnasty at July 14, 2008 4:02 PM

22.m.135.65"

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

Comment #362 - Posted by: Francis Vu Nguyen at July 14, 2008 4:02 PM

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.

Comment #363 - Posted by: nadia shatila at July 14, 2008 4:06 PM

44/76"/188

CFWUx3x15

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

Comment #364 - Posted by: Pete - Decatur, GA at July 14, 2008 4:07 PM

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


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

Comment #365 - Posted by: jticknor at July 14, 2008 4:10 PM

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

Comment #366 - Posted by: karianne at July 14, 2008 4:12 PM

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

as rx'd 10.54

reminds me of track practice. 400m suck

Comment #367 - Posted by: Zakk at July 14, 2008 4:15 PM

22/m/180

As rx'd: 11:27

Comment #368 - Posted by: Julian at July 14, 2008 4:15 PM

Patrick #150: www.perfomancemenu.com


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

Runs could definitely be faster.

Comment #369 - Posted by: tom at July 14, 2008 4:17 PM

according to mapmyrun .27 miles
and otherwise rx'd

11'05"

Comment #370 - Posted by: Corey R., M/155/20 yo at July 14, 2008 4:19 PM

26m/157lbs

As rxed 18:48 PR

last time was 25:00

Comment #371 - Posted by: Joe Taubner at July 14, 2008 4:21 PM

M/22/6'/164

As Rx'd 11:37

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

Comment #372 - Posted by: Ian at July 14, 2008 4:21 PM

41/185
CFWU x 2
12:16

Comment #373 - Posted by: TJO at July 14, 2008 4:22 PM

33/M/194

17:52 as rx'd

Comment #374 - Posted by: Ralphy at July 14, 2008 4:23 PM

27/m/177

as rx'd 14:17

Comment #375 - Posted by: Jarod Kastning at July 14, 2008 4:24 PM

15:59 as rx'd

Comment #376 - Posted by: Anthony Oteri M/ 5"11/ 180 lbs at July 14, 2008 4:27 PM

As rxed, 15:57 on treadmill

Comment #377 - Posted by: Tyler at July 14, 2008 4:27 PM

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

Comment #378 - Posted by: Wes Kimball at July 14, 2008 4:28 PM

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.

Comment #379 - Posted by: Bob in the River at July 14, 2008 4:28 PM

Male 19 170# done at 7200' elevation

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

Comment #380 - Posted by: nathan at July 14, 2008 4:29 PM

As Rx'd
13:51

Compare to:
080221 - 14:11

Comment #381 - Posted by: B. Rhaly at July 14, 2008 4:33 PM

Shannon as rx'd 12:19

Wendi as rx'd 13:53

Comment #382 - Posted by: wendi at July 14, 2008 4:38 PM

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

Comment #383 - Posted by: jef at July 14, 2008 4:40 PM

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

Comment #384 - Posted by: Miranda 801 at July 14, 2008 4:43 PM

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

Comment #385 - Posted by: Todd at July 14, 2008 4:46 PM

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!

Comment #386 - Posted by: Janell at July 14, 2008 4:46 PM

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

Comment #387 - Posted by: Todd at July 14, 2008 4:47 PM

as rx'd
@ outside track

time = 11:54 (PR by 28 sec)

Comment #388 - Posted by: Paul S_30/185/6'0 at July 14, 2008 4:52 PM

M/50/258
as RXd
25 minutes

Comment #389 - Posted by: CapeCodDave at July 14, 2008 4:53 PM

10:39 as Rx'd

080221 was 12:53

Comment #390 - Posted by: overtime M/34/6'1"/195 at July 14, 2008 4:56 PM

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

Comment #391 - Posted by: Sam L at July 14, 2008 4:56 PM

M/24/180

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

Comment #392 - Posted by: pipes at July 14, 2008 4:57 PM

11:21.

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

Comment #393 - Posted by: Anthony Bainbridge - CrossFit Fredericton at July 14, 2008 4:58 PM

27:18

Comment #394 - Posted by: Redding Mark S at July 14, 2008 4:58 PM

18:13

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

Comment #395 - Posted by: blatz 29yom/6'3"/220lbs at July 14, 2008 4:59 PM

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.

Comment #396 - Posted by: Keith D at July 14, 2008 5:00 PM

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

Comment #397 - Posted by: SitkaRS709 at July 14, 2008 5:00 PM

38/M/183/6'1"

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

Comment #398 - Posted by: Jay M. in SC at July 14, 2008 5:02 PM

M/26/187

As Rx'd:
13:15

Comment #399 - Posted by: Aaron D at July 14, 2008 5:02 PM

M/26/187

As rx'd 13:15

Comment #400 - Posted by: Aaron D at July 14, 2008 5:03 PM

m/30/182

14:32

Comment #401 - Posted by: Jensen at July 14, 2008 5:08 PM

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.

Comment #402 - Posted by: Jim G-ville at July 14, 2008 5:09 PM

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

Comment #403 - Posted by: BPemberton at July 14, 2008 5:10 PM

26/m/180/6'1

13:05

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

Comment #404 - Posted by: ndogg at July 14, 2008 5:11 PM

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)

Comment #405 - Posted by: Wes at July 14, 2008 5:15 PM

#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.

Comment #406 - Posted by: Aims at July 14, 2008 5:20 PM

m/28/195
as rx'd:

10:59

Comment #407 - Posted by: mackey at July 14, 2008 5:26 PM

11:30

Comment #408 - Posted by: Tim 18/m/150 at July 14, 2008 5:27 PM

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

Comment #409 - Posted by: Jeff at July 14, 2008 5:31 PM

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

Comment #410 - Posted by: coop at July 14, 2008 5:33 PM

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

Comment #411 - Posted by: Neil in Lakeland, Florida. at July 14, 2008 5:34 PM

Travis 14:45
Paula 16:15

Comment #412 - Posted by: Paula & Travis at July 14, 2008 5:34 PM

M/26/5'11/215

10:17

Comment #413 - Posted by: Brad-Atlanta at July 14, 2008 5:41 PM

17:42

Comment #414 - Posted by: SRH at July 14, 2008 5:45 PM

12:33

Comment #415 - Posted by: baker-b at July 14, 2008 5:50 PM

11:28 as rx'd

Comment #416 - Posted by: Sam- C Station at July 14, 2008 5:50 PM

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.

Comment #417 - Posted by: John Folchetti at July 14, 2008 5:51 PM

34m5'10"208#

10:56

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


25f5'6"113#

19:17

Comment #418 - Posted by: gorillasoph & girl at July 14, 2008 5:54 PM

me: 16:06
wife: 14:39

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

Comment #419 - Posted by: RichDC - Maine - at July 14, 2008 5:54 PM

Puppies version of 25 squats
18:23

Comment #420 - Posted by: Jeff_Roddy 48/M/198/71" at July 14, 2008 5:56 PM

As Rx'd: 12:17

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

Comment #421 - Posted by: NaXx - M/32/5'6/169 - Langley AFB Crossfit at July 14, 2008 5:56 PM

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

Comment #422 - Posted by: Josh G at July 14, 2008 5:56 PM

13:20 as Rx'd

Amazing how the squats affected my run.

Cool.

Comment #423 - Posted by: Jaeger 39/167/5'10" at July 14, 2008 5:56 PM

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

Comment #424 - Posted by: michael pfeiffer at July 14, 2008 6:00 PM

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

Comment #425 - Posted by: Heidi at July 14, 2008 6:00 PM

#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.

Comment #426 - Posted by: M@ at July 14, 2008 6:01 PM

13:21

Comment #427 - Posted by: Edwin 25/M/5'8"/175 at July 14, 2008 6:02 PM

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.

Comment #428 - Posted by: mtvet 43 m 6' 205# at July 14, 2008 6:02 PM

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

Comment #429 - Posted by: mbalanda at July 14, 2008 6:03 PM

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

Comment #430 - Posted by: Terry at July 14, 2008 6:05 PM

m/45/5-8/150

3 x cfwu

as rx'd

13:30

Thanks Coach.

Comment #431 - Posted by: tim p_az at July 14, 2008 6:06 PM

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

Comment #432 - Posted by: TnT in MD at July 14, 2008 6:08 PM

m/30/6'/235

As Rx'd: 18:25

Comment #433 - Posted by: Andy A at July 14, 2008 6:09 PM

as rx'd:

11:38

Comment #434 - Posted by: Mason at July 14, 2008 6:09 PM

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

Comment #435 - Posted by: Alenka at July 14, 2008 6:09 PM

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

Comment #436 - Posted by: Jason G 26/m/6'/175 at July 14, 2008 6:10 PM

38/m/5'9"/187

21:06

Comment #437 - Posted by: Dave at July 14, 2008 6:11 PM

12:46 (PR)

-marc

Comment #438 - Posted by: carcus at July 14, 2008 6:14 PM

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!

Comment #439 - Posted by: Jessica Eve at July 14, 2008 6:15 PM

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!!!!

Comment #440 - Posted by: logan schecter from long island ny at July 14, 2008 6:17 PM

1% on tm

19:19

M/38/150

Comment #441 - Posted by: Ticotexas at July 14, 2008 6:18 PM

14:28

Four rounds for time of:
Run 400 meters
50 Squats

First time doing this.

Comment #442 - Posted by: Alfie at July 14, 2008 6:22 PM

as r'xed 10:34 PR

around 80second pr/main reason outside versus tread

Comment #443 - Posted by: Kevin McClellan 46/M/194 at July 14, 2008 6:23 PM

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

Comment #444 - Posted by: Kevin at July 14, 2008 6:23 PM

M/23/165

as rx'd 15:25

Comment #445 - Posted by: Matt Miller at July 14, 2008 6:25 PM

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

Comment #446 - Posted by: Jen at July 14, 2008 6:27 PM

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

Comment #447 - Posted by: kirk Rangel at July 14, 2008 6:27 PM

bw-195

wod-as rx'd

14:12 total

Comment #448 - Posted by: MCORRY at July 14, 2008 6:28 PM

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! ;)

Comment #449 - Posted by: celeste b. | F | 28 | 135 lbs. | 5'7" at July 14, 2008 6:29 PM


M/22/6'1/185

as Rx'd

11:30

felt ok. broke up squats way too much.

Post: 100m walking lunge

Comment #450 - Posted by: COS at July 14, 2008 6:29 PM

25:15 as RX'd

Comment #451 - Posted by: NCrouther at July 14, 2008 6:29 PM

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.

Comment #452 - Posted by: prime at July 14, 2008 6:30 PM

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

Comment #453 - Posted by: Dan McHugh at July 14, 2008 6:32 PM

As rx'd

20080714 14:34

Comment #454 - Posted by: Adam W 39/5'7"/179 at July 14, 2008 6:34 PM

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.

Comment #455 - Posted by: emac at July 14, 2008 6:38 PM

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

Comment #456 - Posted by: coyo at July 14, 2008 6:41 PM

hey joe and sue anne,

i am at the IMA during the school year!

Comment #457 - Posted by: RSD 21/m/190#/6'1 at July 14, 2008 6:45 PM

Kasey - What WOD did you do today?

Comment #458 - Posted by: Angie P at July 14, 2008 6:46 PM

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.

Comment #459 - Posted by: Ken_Davis at July 14, 2008 6:47 PM

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.

Comment #460 - Posted by: Ken_Davis at July 14, 2008 6:47 PM

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

10:18

Comment #461 - Posted by: davo in flo mo at July 14, 2008 6:54 PM

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.

Comment #462 - Posted by: angelo 37/74"/237 Feb'07 at July 14, 2008 6:55 PM

15:10

Comment #463 - Posted by: cystboii at July 14, 2008 6:55 PM

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

Comment #464 - Posted by: Tom Lanning at July 14, 2008 7:06 PM

17:54 as rx'd

:) I'm very very happy.

Comment #465 - Posted by: DaveB_24.m.246.5.6'1" at July 14, 2008 7:07 PM

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

as RX'd
11:47

Comment #466 - Posted by: Derek/28/230 at July 14, 2008 7:10 PM

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.

Comment #467 - Posted by: MikeG_CFATL at July 14, 2008 7:14 PM

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

Comment #468 - Posted by: jbutt at July 14, 2008 7:19 PM

M/38/218

Did some running drills to warm-up.

13:00 flat as rx'ed.

Comment #469 - Posted by: Rob F at July 14, 2008 7:23 PM

13:27 as rx'd

Comment #470 - Posted by: Bman19 at July 14, 2008 7:23 PM

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.

Comment #471 - Posted by: Melody F/27/5'7"/178 at July 14, 2008 7:23 PM

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

Comment #472 - Posted by: jb305 at July 14, 2008 7:23 PM

9:55

Comment #473 - Posted by: rick at July 14, 2008 7:24 PM

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

Comment #474 - Posted by: Aaron at July 14, 2008 7:28 PM

10.45

Comment #475 - Posted by: jbutch at July 14, 2008 7:28 PM

Male 6'4 195 24

10:40 as req...

Comment #476 - Posted by: Rich at July 14, 2008 7:35 PM

m/24/185/6'2"

11:43 as Rx

The intensity is coming back

Xfit rocks

Comment #477 - Posted by: JamesL at July 14, 2008 7:36 PM

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

As Rx'd 10:15

Comment #478 - Posted by: DA at July 14, 2008 7:40 PM

11:14 Rx'd

Comment #479 - Posted by: Will B. OneWorld at July 14, 2008 7:44 PM

M/36/200

As Rx'd 11:55

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

Comment #480 - Posted by: Eduardo @CF Pacifica at July 14, 2008 7:47 PM

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

Comment #481 - Posted by: Jared Turner at July 14, 2008 7:49 PM

42/168

As rx'd:

12:47

Comment #482 - Posted by: Rick Cantu at July 14, 2008 7:49 PM

as rx'd

12:01

Comment #483 - Posted by: afwalsh at July 14, 2008 7:55 PM

M/40/5'11"/175

13:07

F/38/5'6"/140

13:46

Comment #484 - Posted by: nutfam at July 14, 2008 7:56 PM

13:44

Comment #485 - Posted by: Greg 6'2/185/m/29 at July 14, 2008 7:58 PM

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

Comment #486 - Posted by: meanberg at July 14, 2008 7:59 PM

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?

Comment #487 - Posted by: Wes at July 14, 2008 8:01 PM

m/49/215/72"

As Rx'd
14:54

Comment #488 - Posted by: bill at July 14, 2008 8:03 PM

m/49/215/72"

As Rx'd
14:54

Comment #489 - Posted by: bill at July 14, 2008 8:04 PM

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

Comment #490 - Posted by: Mark Brinton at July 14, 2008 8:10 PM

f/42/147/5'4"

outside - rx'd
15:48

Comment #491 - Posted by: ChrisS - boston at July 14, 2008 8:12 PM

Damn.

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

Comment #492 - Posted by: mdoane at July 14, 2008 8:12 PM

AS RX'D 10:38

Comment #493 - Posted by: RAMBO 6'2 192 at July 14, 2008 8:16 PM

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

Comment #494 - Posted by: Larry-CrossfitSuffolk at July 14, 2008 8:17 PM

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.

Comment #495 - Posted by: M Miller at July 14, 2008 8:18 PM

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

Comment #496 - Posted by: Jared at July 14, 2008 8:18 PM

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"

Comment #497 - Posted by: Joshua at July 14, 2008 8:19 PM

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

Comment #498 - Posted by: Rob - Go Big Red at July 14, 2008 8:25 PM

36yom/6'/200

16:15

Comment #499 - Posted by: J@SSA at July 14, 2008 8:29 PM

M/35/185

10:58 As Rx'd outside.

Comment #500 - Posted by: Jes at July 14, 2008 8:31 PM

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!

Comment #501 - Posted by: Taylor at July 14, 2008 8:34 PM

m/32/160
11:05

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

Comment #502 - Posted by: Bryan at July 14, 2008 8:42 PM

as rx'd.

16.17m

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

Comment #503 - Posted by: kevin c at July 14, 2008 8:43 PM

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

Comment #504 - Posted by: ACFire at July 14, 2008 8:46 PM

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

Comment #505 - Posted by: LT22 at July 14, 2008 8:47 PM

Cool WOD!

4 Rounds:
100M Swim
50 Squats

Bwt: 165
Time: 14:01

Comment #506 - Posted by: Cory at July 14, 2008 8:47 PM

m/28/160#

The squats were harder than I expected.

as Rx'd 14:56

Comment #507 - Posted by: lovit at July 14, 2008 8:52 PM

M/17/6'/158

Hella fun. 13:21

Comment #508 - Posted by: Greg Ashton at July 14, 2008 8:55 PM

m/39/5'4"/143

As RXed: 13:10

Comment #509 - Posted by: FnTX at July 14, 2008 8:57 PM

10:20

Comment #510 - Posted by: rawhide at July 14, 2008 8:57 PM

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

Comment #511 - Posted by: ron at July 14, 2008 9:00 PM

14:13

Comment #512 - Posted by: scizzle at July 14, 2008 9:07 PM

16:32 as Rx'd

Not awful, but a lot of room for improvement

Comment #513 - Posted by: Phil 25/5'10/183 at July 14, 2008 9:11 PM

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


Comment #514 - Posted by: TMar at July 14, 2008 9:15 PM

m/34/5'10"/143

14:56

As RX'd

Sneaky tough.

Comment #515 - Posted by: Marty at July 14, 2008 9:22 PM

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.

Comment #516 - Posted by: Greg Hoffman at July 14, 2008 9:22 PM

BW 70kg

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

Comment #517 - Posted by: Adc (CrossFit Sydney) at July 14, 2008 9:23 PM

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

Comment #518 - Posted by: justin Mc at July 14, 2008 9:23 PM

m/24/6'1/220

as rx'd

13:42

Comment #519 - Posted by: TGS at July 14, 2008 9:24 PM

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.

Comment #520 - Posted by: S. Powell at July 14, 2008 9:25 PM

M/19/6'4"/190

11:44

Last two runs could have been faster.

Comment #521 - Posted by: Rob Walk at July 14, 2008 9:27 PM

13:30 ... ouch!

Comment #522 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at July 14, 2008 9:30 PM

24/m/5'8"/150

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

Comment #523 - Posted by: Matt Laney at July 14, 2008 9:32 PM

14:55

Comment #524 - Posted by: narco at July 14, 2008 9:34 PM

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.

Comment #525 - Posted by: Skeletor at July 14, 2008 9:36 PM

as rxd

11:35

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

37m/5'10"/176

Comment #526 - Posted by: KevinL at July 14, 2008 9:39 PM

M/35/6'/200

as Rx'd 14:04

treadmill at 1%, last 400m was slow

Comment #527 - Posted by: KWB_Fish at July 14, 2008 9:40 PM

15:49.2 - first time

Comment #528 - Posted by: jdduke at July 14, 2008 9:46 PM

22/M/160# - 10:37

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

Comment #529 - Posted by: mike at July 14, 2008 9:53 PM

25/M/172/6'0

Benched, Shoulder pressed, and push jerked.

As RX'd

14:01

Comment #530 - Posted by: rs10s at July 14, 2008 9:54 PM

M/24/67"/160#

14:52

Comment #531 - Posted by: Sammy W at July 14, 2008 10:01 PM

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.

Comment #532 - Posted by: Kristi at July 14, 2008 10:01 PM

M/28/72"/235#

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

Comment #533 - Posted by: joeb:) at July 14, 2008 10:07 PM

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.

Comment #534 - Posted by: Gonzo at July 14, 2008 10:08 PM

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.

Comment #535 - Posted by: Gonzo at July 14, 2008 10:08 PM

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

Comment #536 - Posted by: Jack - South Korea at July 14, 2008 10:09 PM

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.

Comment #537 - Posted by: RyanCFMonterey at July 14, 2008 10:11 PM

M/34/5'8"/170

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

Comment #538 - Posted by: Charles Mendoza at July 14, 2008 10:16 PM

M/34/5'8"/170

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

Comment #539 - Posted by: Charles Mendoza at July 14, 2008 10:18 PM

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.

Comment #540 - Posted by: Alicia at July 14, 2008 10:18 PM

m/34/6'/285

as rx'd

20:34

Comment #541 - Posted by: ted apollo at July 14, 2008 10:22 PM

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

Comment #542 - Posted by: Apollo Lee at July 14, 2008 10:22 PM

Thanks M@!

Comment #543 - Posted by: cjonnyrun/30/6'1"/195/Redding Ca at July 14, 2008 10:25 PM

22/m/5-8/190

rx'd total time: 12:42

Comment #544 - Posted by: Patrick Westfall at July 14, 2008 10:29 PM

#533

Happy 22 Jack.

Comment #545 - Posted by: Ian - South Korea at July 14, 2008 10:35 PM

M/22/5'11"/175

14:07 Runs were prob about 20m short.

F/21/5'3"

16:02 on Treadmill

Comment #546 - Posted by: B. Knudson at July 14, 2008 10:44 PM

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

Comment #547 - Posted by: Mike C. at July 14, 2008 10:46 PM

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

Comment #548 - Posted by: W.D. at July 14, 2008 10:46 PM

M/28/5'10"/230

11:38 (on treadmill)

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

Comment #549 - Posted by: Tony at July 14, 2008 11:00 PM

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

17:35

Comment #550 - Posted by: laurar at July 14, 2008 11:02 PM

#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!

Comment #551 - Posted by: DOC-remember the troops in combat at July 14, 2008 11:08 PM

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.

Comment #552 - Posted by: xpi at July 14, 2008 11:28 PM

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

Comment #553 - Posted by: Memuc at July 14, 2008 11:45 PM

29/m/185

As rx'd

16:49

Comment #554 - Posted by: Francisco @CF Pacifica at July 15, 2008 12:34 AM

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

Comment #555 - Posted by: joe at July 15, 2008 12:35 AM

12:56

Comment #556 - Posted by: freddy c._one world at July 15, 2008 12:59 AM

As Rx'd, on treadmill

14:47

Comment #557 - Posted by: JonK at July 15, 2008 1:44 AM

11:02

sub 11 next time!

Comment #558 - Posted by: avitevet at July 15, 2008 1:46 AM

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

Comment #559 - Posted by: dingo533 at July 15, 2008 2:04 AM

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

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

Comment #560 - Posted by: KT at July 15, 2008 3:01 AM

m/35/218/5'11

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

18:29

Comment #561 - Posted by: Keith M at July 15, 2008 3:34 AM

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. :)

Comment #562 - Posted by: Jodi Bainbridge - CrossFit Fredericton at July 15, 2008 4:00 AM

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.

Comment #563 - Posted by: anu at July 15, 2008 4:03 AM

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.

Comment #564 - Posted by: Pinstripes & Pedals at July 15, 2008 4:14 AM

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.

Comment #565 - Posted by: DS (M/35/185) at July 15, 2008 4:28 AM

15:41. will do better next time!

Comment #566 - Posted by: Rick at July 15, 2008 4:37 AM

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.

Comment #567 - Posted by: gerard mcauliffe at July 15, 2008 4:46 AM

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!

Comment #568 - Posted by: Julie Temlak at July 15, 2008 4:51 AM

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!

Comment #569 - Posted by: Matt Laney at July 15, 2008 5:14 AM

42/M/193

12:34

Comment #570 - Posted by: PeteK at July 15, 2008 5:14 AM

27/m/170

14:52

Comment #571 - Posted by: Weekday Warrior at July 15, 2008 5:18 AM

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

Comment #572 - Posted by: Bobby at July 15, 2008 5:24 AM

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.

Comment #573 - Posted by: Jason in Broken Arrow, OK at July 15, 2008 5:42 AM

16:34

Comment #574 - Posted by: fitz at July 15, 2008 5:47 AM

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.

Comment #575 - Posted by: Norm at July 15, 2008 6:07 AM

13:32

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

Comment #576 - Posted by: Kevin at July 15, 2008 6:10 AM

18:18

Comment #577 - Posted by: lar at July 15, 2008 6:46 AM

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

19:03

Comment #578 - Posted by: peejay2 at July 15, 2008 6:52 AM

No CFWU just did the wod

17:40

Comment #579 - Posted by: jakers at July 15, 2008 6:56 AM

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

Comment #580 - Posted by: JENNY O. 37F/125# at July 15, 2008 7:21 AM

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.

Comment #581 - Posted by: David Knutzen at July 15, 2008 7:31 AM

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?

Comment #582 - Posted by: Jennie Forman at July 15, 2008 7:37 AM

16:35, as rx'd

Comment #583 - Posted by: Sven at July 15, 2008 7:52 AM

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

Comment #584 - Posted by: Pete at July 15, 2008 7:55 AM

22/m/6'3"/220

12.17

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

Comment #585 - Posted by: jrusmc1986 at July 15, 2008 8:22 AM

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

Comment #586 - Posted by: JimBo at July 15, 2008 8:23 AM

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

Comment #587 - Posted by: --E5fyrman-- at July 15, 2008 8:34 AM

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.

Comment #588 - Posted by: MiniRed at July 15, 2008 8:42 AM

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

Comment #589 - Posted by: ScottE at July 15, 2008 8:54 AM

CFWU (15 reps x 3 rds)

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

Comment #590 - Posted by: Derek Brostek at July 15, 2008 8:56 AM

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!

Comment #591 - Posted by: DavidP at July 15, 2008 8:56 AM

11:50 as rx'd (pr)

Comment #592 - Posted by: MarcusG 5'9" 167# at July 15, 2008 8:57 AM

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

Comment #593 - Posted by: jeremy and nicole at July 15, 2008 8:58 AM

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-

Comment #594 - Posted by: sean mcg. at July 15, 2008 9:10 AM

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 !!!

Comment #595 - Posted by: Bran at July 15, 2008 9:12 AM

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

Comment #596 - Posted by: Vance Adcock at July 15, 2008 9:14 AM

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

Comment #597 - Posted by: Ken at July 15, 2008 9:29 AM

30/m/5'10"/225

Runs done on the treadmill
14:08

Comment #598 - Posted by: D Craig at July 15, 2008 9:35 AM

13:02

Comment #599 - Posted by: ecp2 at July 15, 2008 9:58 AM

f/25/120/5'5"

As rx'd 13:13

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

Comment #600 - Posted by: crystal at July 15, 2008 10:02 AM

3 CFWU 12
11:18

Comment #601 - Posted by: Mark R at July 15, 2008 10:03 AM

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

Time= 13:40

Comment #602 - Posted by: JennieLee at July 15, 2008 10:07 AM

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

Comment #603 - Posted by: BrentG at July 15, 2008 10:09 AM

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

Comment #604 - Posted by: H Sentel at July 15, 2008 10:11 AM

14:46

Comment #605 - Posted by: quallnow at July 15, 2008 10:27 AM

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!!

Comment #606 - Posted by: Eric at July 15, 2008 10:27 AM

34/m/6'/250

as RX'd

18:52

Love It!

Comment #607 - Posted by: Mark W at July 15, 2008 10:27 AM

Modified

Row 400 meters
50 Squats

16:13

M/33/6'0"/195

Comment #608 - Posted by: CER at July 15, 2008 10:39 AM

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.

Comment #609 - Posted by: blades at July 15, 2008 10:44 AM

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

Comment #610 - Posted by: Kristie at July 15, 2008 10:50 AM

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.

Comment #611 - Posted by: chilegringo M/40/6'/200 at July 15, 2008 10:50 AM

25/m/185/5'9"

on a treadmill...

10:47

viva la revolution!

Comment #612 - Posted by: JDT at July 15, 2008 10:51 AM

Ankle sprained. Substituted 125 jump ropes for 400m run

12:00

Comment #613 - Posted by: danimal at July 15, 2008 10:54 AM

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

Comment #614 - Posted by: eamon 27.m.170.5'8 at July 15, 2008 11:04 AM

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

Comment #615 - Posted by: OlliS at July 15, 2008 11:09 AM

11:05 as Rxed.

Comment #616 - Posted by: KSC at July 15, 2008 11:20 AM

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

Comment #617 - Posted by: jtb at July 15, 2008 11:22 AM

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.

Comment #618 - Posted by: stewyd at July 15, 2008 11:52 AM

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

Comment #619 - Posted by: RobVDH at July 15, 2008 11:55 AM

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)

Comment #620 - Posted by: NJsurfer30/M/6'2"/230 at July 15, 2008 12:04 PM

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.

Comment #621 - Posted by: Tim in VT at July 15, 2008 12:08 PM

16:42 First time with this one.

Comment #622 - Posted by: Greg 48/70"/205/3/17/08 at July 15, 2008 12:11 PM

47 5'10 195

CFWU

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

Comment #623 - Posted by: Mark at July 15, 2008 12:13 PM

As Rx'd 11:41

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

Comment #624 - Posted by: BMK 37/70"/195 at July 15, 2008 12:15 PM

21.m.5'9.155

16:28

Comment #625 - Posted by: WAVA at July 15, 2008 12:26 PM

21.m.5'9.155

16:28

Comment #626 - Posted by: WAVA at July 15, 2008 12:26 PM

Oops....

13:29

Comment #627 - Posted by: Keith M at July 15, 2008 12:52 PM

30 mins flat

Comment #628 - Posted by: Fern at July 15, 2008 1:17 PM

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?

Comment #629 - Posted by: F15E_WSO at July 15, 2008 1:18 PM

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

Comment #630 - Posted by: F15E_WSO at July 15, 2008 1:24 PM

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

Comment #631 - Posted by: merle mckenzie at July 15, 2008 1:29 PM

Age 36
BW 150#

As rx'd:

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

Comment #632 - Posted by: Shawn B. at July 15, 2008 1:39 PM

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.

Comment #633 - Posted by: gaucoin at July 15, 2008 1:44 PM

M/48/185

As Rx'd 15:58

Comment #634 - Posted by: dbarrick at July 15, 2008 1:55 PM

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

Comment #635 - Posted by: Doug at July 15, 2008 1:57 PM

23/148

WOD as rx'd
(Performed on track)

11:40

Comment #636 - Posted by: Travis H at July 15, 2008 2:06 PM

age 42
bwt 215#
time: 14:28

Comment #637 - Posted by: Mike R at July 15, 2008 2:08 PM

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

14:03

Comment #638 - Posted by: Tobias32/6'2"/210 at July 15, 2008 2:12 PM

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

Comment #639 - Posted by: Vince S at July 15, 2008 2:17 PM

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

Comment #640 - Posted by: jwardman at July 15, 2008 2:35 PM

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.

Comment #641 - Posted by: RJ Miller at July 15, 2008 2:37 PM

11:48

~350 meter runs

Comment #642 - Posted by: Josh R m/34/180 at July 15, 2008 2:38 PM

M/31/6'1"/220

400m run
30 squats

14:46

Comment #643 - Posted by: rob m at July 15, 2008 2:38 PM

15min on the dot. bah

Comment #644 - Posted by: Cpt. Rhabdo (the crossfitter formerly known as Micah T) at July 15, 2008 2:42 PM

160/M/30

13:58

Comment #645 - Posted by: Atreyu at July 15, 2008 2:48 PM

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

Comment #646 - Posted by: Mary Ann at July 15, 2008 3:00 PM

F/37

4 X 350
4 X 25

10:37

Comment #647 - Posted by: MB at July 15, 2008 3:00 PM

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.

Comment #648 - Posted by: Jason at July 15, 2008 3:13 PM

51 yoa new guy, 5'08 185

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

Comment #649 - Posted by: Ron F. at July 15, 2008 3:22 PM

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.

Comment #650 - Posted by: Tim 27/m/195 at July 15, 2008 3:27 PM

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.

Comment #651 - Posted by: Eric at July 15, 2008 3:54 PM

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

Comment #652 - Posted by: Eric at July 15, 2008 3:56 PM

15:29

18 years old, 176 pounds

Comment #653 - Posted by: Haraldur Gísli at July 15, 2008 4:00 PM

M/51/6'/201

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

time: 17:45 no excuses, just that slow

Comment #654 - Posted by: Rob in Texas at July 15, 2008 4:03 PM

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

Comment #655 - Posted by: jhunt at July 15, 2008 4:08 PM

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.

Comment #656 - Posted by: Steve Russ 36/M/172 at July 15, 2008 4:09 PM

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

Comment #657 - Posted by: LAC-Ames 33/f/115/5'0" at July 15, 2008 4:35 PM

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.

Comment #658 - Posted by: Alton at July 15, 2008 4:45 PM

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

Comment #659 - Posted by: chris at July 15, 2008 4:49 PM

16:32 I was extra slow today for some reason

Comment #660 - Posted by: a noble at July 15, 2008 4:51 PM

F/39/140/5'6"

17:00 as rx'd

Comment #661 - Posted by: Gayle at July 15, 2008 4:53 PM

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


Comment #662 - Posted by: Brutz at July 15, 2008 5:02 PM

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

10:31

Comment #663 - Posted by: KWood (27/m/170#/6'3) at July 15, 2008 5:07 PM

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

Comment #664 - Posted by: Stan K at July 15, 2008 5:15 PM

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!

Comment #665 - Posted by: Scott at July 15, 2008 5:19 PM

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?

Comment #666 - Posted by: LBurgMark_25/M/6'1"/160 at July 15, 2008 5:21 PM

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

As Rx'd 16:53

Comment #667 - Posted by: Quietly Improving m/42/6'/183# at July 15, 2008 5:26 PM

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!!

Comment #668 - Posted by: Puck at July 15, 2008 5:36 PM

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


Comment #669 - Posted by: kevin o at July 15, 2008 5:43 PM

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)

Comment #670 - Posted by: Ian - Busan South Korea at July 15, 2008 5:57 PM

Rx'd

15:47

Comment #671 - Posted by: charles r jones at July 15, 2008 6:05 PM

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.

Comment #672 - Posted by: Bombero559/M/39/5'11''/260# at July 15, 2008 6:11 PM

m/24/5'9"/190

as rx'd: 16:04

Comment #673 - Posted by: Jimmy Creager at July 15, 2008 6:11 PM

a day behind

1/4 mile run then 50 squats x 4

15.55

Comment #674 - Posted by: OSV/43 yo m/5'10"/165# at July 15, 2008 6:33 PM

as rx'd

15:34

Comment #675 - Posted by: BittyOH- M/24/5'11"/184 at July 15, 2008 6:37 PM

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

Comment #676 - Posted by: Kuna at July 15, 2008 6:59 PM

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

Comment #677 - Posted by: stephen at July 15, 2008 7:07 PM

F/30/126

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

No watch, but estimating 16 min

Comment #678 - Posted by: DGaz at July 15, 2008 7:10 PM

as rx'd
16:45

Comment #679 - Posted by: Mountaineer at July 15, 2008 7:13 PM

as rx'd
16:45

Comment #680 - Posted by: Mountaineer at July 15, 2008 7:14 PM

MAWL

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

Comment #681 - Posted by: MAWL at July 15, 2008 7:19 PM

15.32

Comment #682 - Posted by: Wade at July 15, 2008 7:40 PM

32/M/150 lbs

25 minutes

Comment #683 - Posted by: Joe at July 15, 2008 7:41 PM

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

Comment #684 - Posted by: Kristian V at July 15, 2008 7:57 PM

as rx'd

15:45

Comment #685 - Posted by: Justin Smith at July 15, 2008 7:59 PM

15:45

Comment #686 - Posted by: Justin Smith at July 15, 2008 7:59 PM

197#

13:03

Comment #687 - Posted by: jdisch at July 15, 2008 8:11 PM

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

Comment #688 - Posted by: Buela at July 15, 2008 8:15 PM

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

23/m/6'2"/203

Comment #689 - Posted by: Josh at July 15, 2008 8:24 PM

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

Comment #690 - Posted by: El Paso Fire at July 15, 2008 8:29 PM

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

Comment #691 - Posted by: Troy/6'4"/205/St. Louis at July 15, 2008 8:32 PM

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

Comment #692 - Posted by: jon h at July 15, 2008 8:34 PM

M/26/210

18:10

Comment #693 - Posted by: mark at July 15, 2008 8:40 PM

as rx'd

16.11 - ran to mike tag's mailbox

Comment #694 - Posted by: spatterson at July 15, 2008 8:43 PM

15:45

Comment #695 - Posted by: Grundl at July 15, 2008 9:08 PM

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.

Comment #696 - Posted by: Muffin at July 15, 2008 9:09 PM

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

Comment #697 - Posted by: rbst M/32/5'10"/190 at July 15, 2008 9:13 PM

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

Comment #698 - Posted by: Pierre D at July 15, 2008 9:15 PM

Aaron/M/19/180

11:05 as Rx'ed

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

Comment #699 - Posted by: A-Train at July 15, 2008 9:31 PM

36/m/172

RX'd

12:44

Comment #700 - Posted by: Sullinator at July 15, 2008 10:12 PM

m/26/6'1"/225

15:35

Comment #701 - Posted by: david t at July 15, 2008 10:12 PM

36/m/172

RX'd

12:44

Comment #702 - Posted by: Sullinator at July 15, 2008 10:13 PM

Did on 15 July

MH - 15:04 with IBA on.

EE - 14:05 with IBA on.

Comment #703 - Posted by: mh at July 15, 2008 10:42 PM

11:22

Comment #704 - Posted by: Espartaco Rodriguez at July 15, 2008 10:47 PM

13:23

Comment #705 - Posted by: Tim T at July 15, 2008 11:40 PM

A day late and modified -

4 rounds for time of:

500m row
50 prisoner squats

14:29

Comment #706 - Posted by: MikeB m/37/5'10"/205 at July 15, 2008 11:50 PM

M/40/175cm/70kg

As rx´d
14:25

Comment #707 - Posted by: Sissyphos at July 16, 2008 12:06 AM

12:28

did it on Meyersville

Comment #708 - Posted by: mwf at July 16, 2008 2:28 AM

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

Comment #709 - Posted by: terrance johnson at July 16, 2008 2:39 AM

15:15

Comment #710 - Posted by: TomO at July 16, 2008 2:50 AM

12:42, as rx'd.

Comment #711 - Posted by: rpo at July 16, 2008 3:39 AM

14:42

Running after 50 squats is not easy.

Comment #712 - Posted by: Timmy at July 16, 2008 4:41 AM

17:58 Rx

Comment #713 - Posted by: GAC - M/25/6'4/185 at July 16, 2008 5:07 AM

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

Comment #714 - Posted by: brent howard at July 16, 2008 5:40 AM

m/32/190
as Rx
17:43

Comment #715 - Posted by: Mike Malone at July 16, 2008 5:44 AM

13:48 as rxd.

165/29/m/5.9

Comment #716 - Posted by: Bill Stock at July 16, 2008 5:49 AM

Four rounds for time of:
Run 400 meters
50 Squats

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

12:15

Comment #717 - Posted by: Louis Herrera Jr. 49 70" 181 at July 16, 2008 6:10 AM

14:47

Comment #718 - Posted by: Mulcahy at July 16, 2008 6:26 AM


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

Comment #719 - Posted by: Lysa 43f/128/5'5" at July 16, 2008 6:43 AM

18 minutes

Comment #720 - Posted by: brad 32/m/225 at July 16, 2008 7:10 AM

Charity
400's outside
10:43

Comment #721 - Posted by: Jeff & Charity @ CF Snohomish at July 16, 2008 7:13 AM

146lbs/31yoa

4 rounds of:
400m (treadmill)
50 squats

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

Comment #722 - Posted by: BrianG at July 16, 2008 7:16 AM

Steve
M/46/171

500M row
50 Squats

15:49

Comment #723 - Posted by: steve at July 16, 2008 7:25 AM

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.

Comment #724 - Posted by: mas at July 16, 2008 7:30 AM

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

Comment #725 - Posted by: Garth at July 16, 2008 7:51 AM

CFWU x 3

As Rx'd
13:37

Comment #726 - Posted by: Ted C at July 16, 2008 8:24 AM

M/47/6'/185

13:37 as rx'd

500yd swim

Comment #727 - Posted by: Richard at July 16, 2008 8:32 AM

13:57

Comment #728 - Posted by: peesu (Fin) at July 16, 2008 8:53 AM

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

Comment #729 - Posted by: stick at July 16, 2008 8:59 AM

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

Comment #730 - Posted by: blackrockboy at July 16, 2008 9:23 AM

12:55

Comment #731 - Posted by: rtylershaw at July 16, 2008 9:30 AM

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

32/f/5'6"/160

as Rx'd
20:04

Comment #732 - Posted by: H.Ag at July 16, 2008 9:42 AM

M/35/6'2"/182 lbs

as Rx's
10:20

Little bit of "slappy foot" after this one!

Comment #733 - Posted by: stickit at July 16, 2008 9:43 AM

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.

Comment #734 - Posted by: Slater at July 16, 2008 9:50 AM

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.

Comment #735 - Posted by: Jen at July 16, 2008 10:31 AM

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

Comment #736 - Posted by: steeliekid 173 67" 39 at July 16, 2008 10:35 AM

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...

Comment #737 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at July 16, 2008 10:40 AM

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

Comment #738 - Posted by: Todd at July 16, 2008 10:41 AM

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

Comment #739 - Posted by: firedave at July 16, 2008 11:12 AM

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... :)

Comment #740 - Posted by: Sparky/M/5'5"/200 at July 16, 2008 11:14 AM

15 minutes

Comment #741 - Posted by: fla_hockeygod at July 16, 2008 11:26 AM

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

Comment #742 - Posted by: Ukkrew at July 16, 2008 11:32 AM

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...

Comment #743 - Posted by: heymyfree at July 16, 2008 11:38 AM

12:50

phew

Comment #744 - Posted by: George at July 16, 2008 11:55 AM

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.

Comment #745 - Posted by: SMcFarland at July 16, 2008 11:55 AM

14:20

Comment #746 - Posted by: scfd1_0508 at July 16, 2008 12:10 PM

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

Comment #747 - Posted by: Jeff & Charity @ CF Snohomish at July 16, 2008 12:49 PM

15 minutes

Comment #748 - Posted by: kaelder at July 16, 2008 1:32 PM

m/27/5-11/ 175 lbs

13:13

Comment #749 - Posted by: Aaron - Ceres at July 16, 2008 1:51 PM

F/40/126

15:48 (rx'd)

My running is terrible.

Comment #750 - Posted by: Sharon Miller at July 16, 2008 2:02 PM

14:13

Comment #751 - Posted by: tom at July 16, 2008 2:16 PM

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.

Comment #752 - Posted by: Vita at July 16, 2008 2:32 PM

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

Comment #753 - Posted by: Pickle at July 16, 2008 2:53 PM

first 50 unbroken

18:25

feeling like jello

Comment #754 - Posted by: engine7 at July 16, 2008 3:27 PM

F/34/139/65"

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

Comment #755 - Posted by: discogirl at July 16, 2008 3:58 PM

m/22/6'/192

11:22 as Rx'd

Comment #756 - Posted by: Justin at July 16, 2008 4:31 PM

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.

Comment #757 - Posted by: ScottMacArthur at July 16, 2008 4:31 PM

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

slower than last time, this was tough!

CF Cobra!

Comment #758 - Posted by: katon 25/m/157/5'8" at July 16, 2008 4:44 PM

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!!

Comment #759 - Posted by: JeremyR at July 16, 2008 4:45 PM

31/M/5'9"/172

as rx'd

15:05

Comment #760 - Posted by: elliott at July 16, 2008 4:55 PM

12:39 as rx
high school track

Comment #761 - Posted by: HOMER 35/M/5-10/165 at July 16, 2008 5:38 PM

12:47

Comment #762 - Posted by: dcyn at July 16, 2008 7:19 PM

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

Comment #763 - Posted by: BigMikey0331 at July 16, 2008 7:53 PM

wu - jog 400 15 body squats samson stretch

4 rounds
400m
50 squats

14:26

Comment #764 - Posted by: marty c 45/m/240 at July 16, 2008 8:23 PM

SWA
180/6ft/M/31

13:41

run done on 10th ave.

Comment #765 - Posted by: SWA at July 16, 2008 8:32 PM

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.

Comment #766 - Posted by: Dave Johnson at July 16, 2008 8:41 PM

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

Comment #767 - Posted by: layman at July 16, 2008 9:03 PM

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

As prescribed - 14:53

Comment #768 - Posted by: Matt Maxson at July 16, 2008 9:05 PM

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

Comment #769 - Posted by: Jbones at July 16, 2008 9:08 PM

M/32/192

As Rx'd

12:21

Comment #770 - Posted by: Shane F at July 16, 2008 11:22 PM

14:06 as rx'd

Comment #771 - Posted by: Amadraeus at July 17, 2008 12:37 AM

M/33/174

As rx'd

12:19

Comment #772 - Posted by: LMD_Mike at July 17, 2008 1:03 AM

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!

Comment #773 - Posted by: SX at July 17, 2008 2:14 AM

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

12.19

Comment #774 - Posted by: Pez - Sydney at July 17, 2008 4:23 AM

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.

Comment #775 - Posted by: Fisch at July 17, 2008 4:57 AM

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.

Comment #776 - Posted by: BD at July 17, 2008 8:02 AM

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.

Comment #777 - Posted by: BD at July 17, 2008 8:04 AM

As Rxd 16:31

Comment #778 - Posted by: mdbyrne at July 17, 2008 8:31 AM

35F
9:09

34M179

9:42

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

Comment #779 - Posted by: jmcneal at July 17, 2008 9:10 AM

16.45 13.00 on treadmill pr (1840 last time)

Comment #780 - Posted by: footdoc at July 17, 2008 9:58 AM

26 / M / 185

11:28 as rx'd

Comment #781 - Posted by: Greg L at July 17, 2008 10:32 AM

11:45

previous = 14:01
previous = 15:31

Comment #782 - Posted by: ChadC at July 17, 2008 11:03 AM

13:18

Comment #783 - Posted by: sgregory; 19/m/156 at July 17, 2008 11:05 AM

CrossFit's the coolest!!!!

17:55

Comment #784 - Posted by: Curtis at July 17, 2008 12:47 PM

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

12:49 As Rx'd
legs are jelly

Comment #785 - Posted by: Adam at July 17, 2008 12:51 PM

30/F/155

14:15

Comment #786 - Posted by: Jenny at July 17, 2008 12:59 PM

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!

Comment #787 - Posted by: al deezy at July 17, 2008 1:11 PM

13:25

Comment #788 - Posted by: Knuckles at July 17, 2008 1:57 PM

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

Comment #789 - Posted by: Fiona at July 17, 2008 2:45 PM

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!

Comment #790 - Posted by: rhstunt at July 17, 2008 4:45 PM

(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.

Comment #791 - Posted by: Mike Scott M/41/5'10"/210 at July 17, 2008 5:01 PM

12:53 (PR)


improved by 1:02 over last performance..

Comment #792 - Posted by: stinker at July 17, 2008 6:22 PM

m/165/27

ankle injury so used elliptical

12:35

Comment #793 - Posted by: ojt at July 17, 2008 6:26 PM

14:29 as rx'd

Comment #794 - Posted by: stephen at July 17, 2008 8:08 PM

CFWU x 3
WOD 13:22

Comment #795 - Posted by: IBS at July 17, 2008 8:33 PM

16:00

squats were unbroken, butt to ankles

Comment #796 - Posted by: Ed H - M/43/5'11/205 at July 17, 2008 9:14 PM

12:09

down by 1:29

squats were very poor

Comment #797 - Posted by: Rookie at July 17, 2008 9:52 PM

'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 :)

Comment #798 - Posted by: onefinesuri at July 18, 2008 1:03 AM


12:56

Comment #799 - Posted by: Duff Man at July 18, 2008 1:15 AM

Done on 17 Jun 08:

M/39/5'8"/70KGS

12.21

Loved it.

Comment #800 - Posted by: Bob T-G at July 18, 2008 5:25 AM

15:27

Comment #801 - Posted by: Goobey at July 18, 2008 5:53 AM

34/M/185

As Rx'd: 11:54

Comment #802 - Posted by: amped at July 18, 2008 7:29 AM

M/22/208

11:30

did Randy before the run

Comment #803 - Posted by: Khalipa at July 18, 2008 9:37 AM

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.

Comment #804 - Posted by: Kurt at July 18, 2008 11:53 AM

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

Comment #805 - Posted by: nick 6'4''/195/18 at July 18, 2008 1:15 PM

ran 4 laps around the basketball court for the runs:

16:28

Comment #806 - Posted by: benji at July 18, 2008 1:48 PM

Four rounds for time of:
Run 400 meters
50 Squats

16 minutes
8.5 Home treadmill

Comment #807 - Posted by: tcash m/34/142/5'5" at July 18, 2008 6:54 PM

10.03

Comment #808 - Posted by: Pat B. at July 18, 2008 7:47 PM

11:40 with dog and stroller.

Comment #809 - Posted by: kunkle at July 19, 2008 5:55 AM

M/34/190cm/85kgs

13:53

Comment #810 - Posted by: DrBlund at July 19, 2008 7:48 AM

32yom@195lbs
12:11

Comment #811 - Posted by: Ryan at July 19, 2008 11:26 AM

16m 56s

Comment #812 - Posted by: Marky G at July 19, 2008 1:13 PM

23/m/191
13:46

Comment #813 - Posted by: Jesse at July 19, 2008 2:08 PM

28/m/168

15:31

Comment #814 - Posted by: broderic at July 19, 2008 5:56 PM

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

1150

Comment #815 - Posted by: skichiiwa at July 19, 2008 6:08 PM

14:54

Comment #816 - Posted by: nsb at July 19, 2008 7:09 PM

as rx'd

12:57

Comment #817 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at July 20, 2008 8:14 AM

Did this on the beach barefoot. Wind was awful.

16.01

Comment #818 - Posted by: Rosy in Atl at July 20, 2008 11:26 AM

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

12:38

Comment #819 - Posted by: BBB at July 20, 2008 12:23 PM

pmm
pete -21:20
jake -19:57

Comment #820 - Posted by: pete merrill at July 20, 2008 8:16 PM

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

Comment #821 - Posted by: Jeremy Stecker 30/m/174 at July 20, 2008 10:49 PM

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

Comment #822 - Posted by: Jeremy Stecker 30/m/174 at July 20, 2008 10:50 PM

25:38 as rx'd

Comment #823 - Posted by: EdC at July 21, 2008 5:43 AM

M/26/5'9"/180

As Rx'd - 13:05

Comment #824 - Posted by: Sparky at July 21, 2008 7:09 AM

M/26/5'9"/180

As Rx'd - 13:05

Comment #825 - Posted by: Sparky at July 21, 2008 7:10 AM

Rx'd 16:45

Comment #826 - Posted by: Johan at July 21, 2008 9:10 AM

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

Comment #827 - Posted by: Hume Arthur at July 21, 2008 2:51 PM

12:58 as Rx'd

Comment #828 - Posted by: jshore23 at July 21, 2008 7:41 PM

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

Comment #829 - Posted by: Chris R at July 22, 2008 3:18 AM

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

Comment #830 - Posted by: Nicholas Burgett at July 22, 2008 5:14 AM

as rx'd:

12.20

Comment #831 - Posted by: ZG at July 22, 2008 10:02 AM

M-30-185
14:00 ish

Comment #832 - Posted by: David at July 22, 2008 1:00 PM

M-30-185
14:00 ish

Comment #833 - Posted by: David at July 22, 2008 1:01 PM

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

Comment #834 - Posted by: Gremanatious M/28/6'/185# at July 22, 2008 2:51 PM

M-30-165
16:40

Comment #835 - Posted by: swimfast at July 22, 2008 5:45 PM

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

Comment #836 - Posted by: bcb373 at July 22, 2008 7:17 PM

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

Comment #837 - Posted by: Meyer at July 23, 2008 3:45 AM

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

Comment #838 - Posted by: Adam B./36m/6'-1"/200 lbs. at July 23, 2008 3:53 AM

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

Comment #839 - Posted by: jrm at July 23, 2008 6:45 AM

M/30/5'9/165

10:25

Comment #840 - Posted by: Antun Karlovac at July 23, 2008 7:28 AM

m/6'/43/179

As Rx'd 15:40

Previous 16:45

Comment #841 - Posted by: sfgrey at July 23, 2008 7:53 AM

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.

Comment #842 - Posted by: charles L Ottawa Canada at July 23, 2008 6:34 PM

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

Comment #843 - Posted by: dagunk at July 23, 2008 8:44 PM

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.

Comment #844 - Posted by: Rick Larson at July 24, 2008 3:25 PM

15:05

Comment #845 - Posted by: olypt57 at July 24, 2008 5:01 PM

11:32

Comment #846 - Posted by: rowcoach at July 25, 2008 4:43 AM

11:32

Comment #847 - Posted by: rowcoach at July 25, 2008 4:47 AM

m/30/230

27 min

Comment #848 - Posted by: BWJ at July 25, 2008 8:46 AM

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

Comment #849 - Posted by: Chris S at July 25, 2008 2:03 PM

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

Comment #850 - Posted by: Pedro Barrera,Scotland at July 25, 2008 4:56 PM

EJEJEJJJEJEEJEJEJEJJEJJEEEEJJJEJEJEJJEJEJEJ
M/35/168
12:30

Comment #851 - Posted by: EJ at July 25, 2008 5:12 PM

16min down 10 sec.

Comment #852 - Posted by: Jen P F_25_155_5'9" at July 26, 2008 7:42 AM

15.00

Comment #853 - Posted by: M/42/238/6'4" at July 26, 2008 11:06 AM

33/M/175

12:30 as Rx'd

Comment #854 - Posted by: M. Ely at July 27, 2008 5:50 PM

sub 500m row
16:15

Comment #855 - Posted by: hiflyer51 at July 29, 2008 1:34 PM

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

Comment #856 - Posted by: Matty Trav at July 29, 2008 5:52 PM

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.

Comment #857 - Posted by: Richard 24/m/5'11"/205 at July 30, 2008 5:53 PM

cfwux2

as rx-d
18:14

Comment #858 - Posted by: g.luke at July 30, 2008 7:29 PM

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

Comment #859 - Posted by: Dale_Saran at August 4, 2008 9:00 AM

27/m/232

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

15:49

Comment #860 - Posted by: BigCurly13 at August 4, 2008 11:10 AM

17:10

Comment #861 - Posted by: BDFG at August 4, 2008 9:55 PM

44/M/155#

13:42 on 8/5 at Princeton

Comment #862 - Posted by: pat d at August 5, 2008 6:08 AM

4 x 0.25 miles and 50 Squats

21:42

Comment #863 - Posted by: TheROBmma (M/32/5"11/195) at August 7, 2008 12:41 PM


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

Comment #864 - Posted by: ac at August 29, 2008 12:54 PM

30/m/5'10"/220

13:27

Comment #865 - Posted by: D Craig at September 27, 2008 10:29 AM

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.

Comment #866 - Posted by: Joe C. at September 27, 2008 11:30 AM

38/m/5'9"/205

14:00

My son

13/m/5'2"/90

Comment #867 - Posted by: Joe C. at September 27, 2008 11:42 AM

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.

Comment #868 - Posted by: anthony at September 27, 2008 6:25 PM

30/M/5'10"/185

As Rx'd

11:11

Comment #869 - Posted by: Mike Honcho at September 27, 2008 7:03 PM

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

Comment #870 - Posted by: TnT in MD at September 28, 2008 9:30 AM

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

Comment #871 - Posted by: Brian S. at November 7, 2008 9:56 AM
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