3.2.1 Go!

I'm going to feel wierd doing this at the track in my gym.

Everyone else should feel weird for not doing it.

Very impressed with the chain paralettes.

I'm heading to DC tomorrow for the week. I'd love to get a workout in at Primal, Old Town and maybe even Rockville...I'll be in touch or feel free to shoot me an email.

(I'll happily trade some official CrossFit Bumper Stickers for the opportunity to train at your place!)

Dan D.
www.CrossFitStickers.com

Adrian has a badonkadonk! That's a shelf booty if I've ever seen one.

This is probably the only workout that I can do. My EVERYTHING hurts. Legs, butt, abs, back from top to bottom, my chest and my arms.

The only other time I've felt like this was when I did a half Linda. I'm going to fall in love with the rest day tomorrow.

I'm hurtin' for certain.

Alright!

I was hoping for "Griff" for about a week or so.

Great to see it after all the thrusters and 15km run!

I am going to do this one at the high school track right after my Sunday a.m. golf game.

I hate hate hate running...but would run all day in his honor. Rest in peace SSgt Griffin

Yesterday CrossFit Swift in Brisbane, Aus held a CF Games. It was a great time. Three events were: Nasty Girls, max reps bodyweight OH Squats and a burpee ladder (1 the 1st min, 2 in the 2nd...10 in the 10th, etc). Lots of cameras/video cameras were floating around so hopefully someone compiles something cool that makes it way to the main site.

Anyways, the best part for me was after the events when people were just hanging around. I LEARNED HOW TO DO A MUSCLE UP! JACKPOT! Only the second time I've ever used rings. I felt so pumped after that I cranked out a few double MUs right after. I feel like I've come to a new stage of my CF life. Also, today is exactly 7 months since I had shoulder surgery...woooot!

Today was my second Crossfit workout. I am elated. Doing today's workout helped me to remember what it is like to be strong and fit. I am stoked to press on. For most of my life I was fairly fit, but a back injury after the birth of my son three years ago plunged me into pain and physical lethargy. I was overweight and hurting. My daughter, (Allison NYC) was telling me about Crossfit workouts, progressing continually, and inviting me to participate. Her Crossfit high made me want a dose. So I got chiropractic treatment, slowly stretched, stopped eating ice cream, did some speed walking with little boy in the stroller, started swimming again this summer, and finally got to this point. I'm ready.

The support of Jacinto, Allison, David and others at CrossFit South Brooklyn spurred me on. Sumo dead lift high pulls, thrusters, modified pull ups - I loved it all. I felt like a good role model for my three year old - and for Allison, too. I will be 60 years old when Ethan is a teenager. So I NEED to get fit and stay fit!

A rehearsal was going on in the gym for a show, and the acrobatic performer suspended by cables, beautifully moving through space almost made me cry. So strong, so able, so graceful. It made me want my athletic body back even more. I want to be able to move beautifully, and strongly again.

I can't wait to go to the gym tomorrow morning!

#10 you have the itch welcome to the club.

Will complete Griff to the best of my ability.

#10 Diane

I wondered over the last couple of days if you could be AllisonNYC's mom because of the name. Welcome to the community and you are inspiration to us all. Not only am I inspired to get myself going that much better, but it also inspires me to talk to my parents and older siblings about being healthy and exercising even if they don't buy into CF completely (and i'll try not to sound like a crazy zealot... if that is possible)

Allison, are you saying you like shelf booty's??? I hope so cause my natural one just is getting stronger and not going away the more I do CF... ;)

Funny thing happened to me today, was doing the SDHPs in place of rowing wearing some old beach shorts when they stuck to me due to sweat and explosively ripped as I squatted. This was in the first round so I had to do the rest of the WOD with shorts ripped from the center up to middle right cheek. I was laughing more than I was mad.

Anyway, as for Griff. Good WOD and I remember it well. Burned my quads like crazy. Sounds like it is about time we do it again in honor of one of our fallen. Go hard, go strong, be the best you can be!

Peace be with you, Griff.

-TripMN

Did 30 muscleups today.
pr by about 7min. It took me 7minutes and 36 sec

I'm 17 so I've been looking at colleges for next year. A few crossfit related questions popped into my head that i thought I might be answered best the cf community:

How much weight should I be lifting in the oly-lifts in order to consider that as a collegiate sport?
recent pr's: clean 260# and snatch 205#

Where did coach glassman, coach Rip, coach burgener, and the rest of the minds behind cfit go to school?
I think i might've seen mark rippetoe in a johns hopkins shirt in a photo somewhere

What school has the best established crossfit community on campus?
i was thinking about uc irvine possibly because of greg everett

Thanks

I was wondering the opinion of taking No-xplode or something like that with these workouts. I started taking it with my workouts about 3 or 4 months before I started Crossfit and have continued to use it. Do most of the Crossfitters do this?

this will be interesting...backwards on a treadmill. Gonna try and do it as fast as I can, without hurting myself. Metabolic hurting goooooooodddd.....physical hurting baaaaaaaaddddd.

#14....about no-xplode...i used to take that before crossfit, that or nanovapor...but that was when i started cfit after doing bodybuilding style workout for awhile. I found that the high intensity of the metcons we do combined with no-xplode was just too much. i got a stomach ache when i would use it and do something like fran. i personally recommend not using that type of supp

m/38/6'3"/220

as rx'd 11:40

All kinds of exciting news!!!
1) First time Griff...
2) Got mom and C2 Model B for 175...
3) Got me a C2 Model C for 350...
What a day.

Good luck to everyone! Don't forget to stretch, I don't know about you - but I'm STILL sore from the 15k!

This is brilliantly silly. God Bless The Sgt, and whoever thought of this.

stats from logsitall -

median all (53 reporting): 13:30
median women (4 reporting): 14:11

top women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Sarah Scholl 10 mins 26 secs F 26 138
[2] Devin Barnwell 14 mins 11 secs F 30 0 CF North Atlanta
[3] Sue Chen 14 mins 24 secs F 48 130
[4] Stephanie Roberts 14 mins 27 secs F 33 135 Carolina CrossFit

top men:

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Adam Rogers 9 mins 46 secs M 26 178
[2] S Mugs 10 mins 32 secs M 27 155 BTB CrossFit
[3] Ryan Lee 10 mins 55 secs M 23 195
[4] Rune Lind 11 mins 14 secs M 35 180 CrossFit Bodo
[5] Robert Taylor-Gill 11 mins 28 secs M 39 154 Nomadic
[6] John Soto 11 mins 33 secs M 32 170 Carolina Crossfit
[7] Tristan Warneke 11 mins 34 secs M 28 165 solo
[8] Paul Hauf 11 mins 41 secs M 40 175 Solo
[9] Jim Stewart 11 mins 43 secs M 24 160 None (cfb petawawa)
[10] Justin Gullingsrud 12 mins 0 secs M 35 175
[11] Richard Hoar 12 mins 5 secs M 26 162 CrossFit Alexandria
[12] ken cutrer 12 mins 5 secs M 44 185 gsx
[13] Michael Cieslak 12 mins 6 secs M 29 165 Crossfit Southwest
[14] kristian wolowidnyk 12 mins 19 secs M 23 220
[15] Jesse Lee 12 mins 34 secs M 35 180 COB Speicher

I agree with Matt #9. Great to compete with fellow Crossfitters finally. Had an awesome day up at Crossfit Brisbane. Congrats Matt and Wendy on a great games day and the opening of yur new box.

Great to see and meet the guys from Crossfit FX in Sydney. Steve, Mick, Kam and Chris really pumped it and good to see Lee (Crossfit Subshine Coast), Fiona(Crossfit Nth Qld) and Damien(BSC Crossfit) there for support.

Special mention to Steve and Mick for their awesome efforts in Nasty Girls. Truly mindblowing. Now I know where the bar is set.......

Modified with light 200m hill, so each 400m was up and down.

15:31

#14 with the no-x-plod ?

I never used no-x-plod for any period of time. I've tasted my friends and used his once on an early morning workout. I'll agree it gives you a rush, but nothing that will make you perform better or stronger. So in conclusion my official answer is no. I also used to use a protein supplement But after my last supply ran out I never bought new stuff. Which is good because it forced me to take more protein in, in other ways. I feel that eating healthy, and regularly, does the recovery and pre-work well enough. I feel cleaner and less tweaked when I eat some fruit, protein, and complex-carbs in the right combination rather then chugging something made in a lab somewhere before or after a WOD.

I'm still jacked from yesterday. I think this is going to have to be an off day for me.

Anyone have any brilliant fixs for getting ride of post workout sorness, other than "Stop being a pansie and get over it"?

Always behind -

lunchtime:
60 chest-to-bar (C2B) pull-ups
60 ring dips

LT: 12:15
I6: 13:08

Evening:
Cindy
lost track of rounds. Hands pretty worked.

#24 - This link got posted on the NYC CF site a few days ago. Tailored more for active rest days but I think some stuff in there is good to keep in mind everyday.

http://mrdegee.blogspot.com/2008/07/active-recovery.html

Subbed just running 2.5k because people would laugh at me if i ran around the estate backwards
15.01

my buddy and i did this and wow it didn't look like much but it was a$$ kicker

22/m/5'10"/150 13:03
22/m/6'2"/190 13:03

as rxd

13.30 (approx)

14:35 as rx'd

bwt 178

95% recovered from 15k

as rxd.....17:08...jbpractice

My travels continue and once again i find an awesome Crossfit box with awesome Crossfit peeps...thanks to everyone at Crossfit Twin Cities for busting me up with a great workout and showing me that crossfit athletes of all ages are doing amazing things in the gym every day!

Filthy 50
26:xx (too tired to write it down)

M/47/6'/185
14:52

300 single unders
30 backwards walking lunge
150 double unders
30 backwards walking lunge

8.15

Then

15,12,9
Hang power clean and Jerk 88lb
Pull-ups

5.44

Griptastic

14:20

The bottom of my feet were sucking after this one the last time. Don't underestimate running on your toes for 2X400.

A lady on the track was upset with her own performance since I passed her on the track running backwards.

rope jump + gwu + cfwu

Started with 3x5x90Kg squats

After that WOD as rx'd: 12.17.

12s slower then last time..

#14 Blair

As a "recovering Globo-Gym junkie" myself, I have used many of these pre-workout boosters including NO and can honestly say don't waste your money. Besides the fact that there is not one single placebo controlled prospective study to support its use, frankly the only thing you're doing is increasing the stress on your cardiovascular system, and given the intensity with which you will hit these CrossFit metcon days, why take a chance? My advice is start the Zone diet, eat an appropriate Zone snack pre and post workoout, and if you need a little boost sometimes drink a cup of iced coffee or something.
BTW, love the reverse 400's, reminds me of preseason DB agilities from back in the day....good stuff Coach!

#2 - you are afraid looking weird doind this WOD in your gym :o) ? I believe I look weird six time per week in globogym I do mine WOD's :o) I don't feel weird though, they do :o)

Diane, #10, Congrats on your new commitment. I'm confident that it will be incredibly rewarding over the long term, and it's awesome that you have an energetic and motivated daughter that is a good influence on you! It was heartening to read your post.

Tucker, I like the dip drill. We need to buy some good bands for those. Hope the Gymnastics cert with Roge is going well over at GSX.

I'm with Allison (#6) on Adrian's Bandonkawdonk. What a nice tuche.. Awe... Adrian, you're soooo cute! (Hey,... can't the media guys come over to our gym and take pictures of me doing stuff so CrossFit girls can check out my touche? (Insert hint of envy here.) No fair!

We need to have a CrossFit Games at least semi-annually. I haven't seen everyone for almost a month and I'm already bummed about it.

Ankle nearly 100% so actually ran this on the road, but very gingerly
Er
Really slow
19:30.(but probably nearer 900/450 m splits)
Backward running is SO slow

See you at the track

Great article in this month's CFJ by Apolloswabbie. Hope to meet you someday.

On road...17:13

m/43/185

13:14 as rx'd

As rx'd.

12:56

There's something special that happens when you turn around to run that second 800...

Thanks Coach.

God bless you Griff.

35/M/79kg

11:34

M/32/5'10"/175

Griff as rx'd

800 3:18
400 2:36
800 3:51
400 2:25
Total 12:00

I FELT like I was running backwards on the second 800:) Boy I understand why they say 800 is the hardest (track) distance. So hard to figure out the pacing for that "middle" gear.

I kept waiting for a whistle to blow when running backwards to turn and sprint to a goal line. Some conditioning doesn't go away I guess:)

42 / 175lbs / WOD at Haverford H.S. Track, PA.

15:15 as rx'd

good luck, Lydia! and welcome to Crossfit!

Ah, nothing like starting a Sunday morning off with a good running WOD. This is a fun one, but I refuse to do it anywhere except on a track. You can only imagine the strange looks I get doing this. If I did it on the street, I'd be liable to cause a few traffic accidents as people took their eyes off the road to laugh at my big butt.

The last time I did this was on June 9 with a time of 16:34.

This morning I shaved over a minute and a half of my time and completed it in 15:02.
- Chad

14:50 - I ran farther than the last time (thanks to using a GPS today) and bettered my time by 25 seconds. All the Pose running practice is paying off.

Hey all! I'm starting up a Fantasy Football League just for people in the CrossFit Community. I hope to get as many people as I can for a fun and competitive league where we can talk football and CrossFit-my two favorites subjects!

Just follow the this link:

http://football.fantasysports.yahoo.com/league/crossfitfoolballleague

and enter Password:

321go

Thanks again. Email me with any questions.

Dave

On vacation in the OBX with the fam so I got my mom to join me! Unfortunately I was up far too late and drank a few too many beers because once I got out there I remembered wrong and added on an extra 800meters at the end...

Out and back on the 200meter road leading to our house...

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards (was at 15:01 at this point)
Run extra 800 meters because I'm an idiot
Total time: 19:17

My mom did
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards
Run 400 meters
Time: 13:40

11:03 as Rx'd (PR by 0:22)

Almost ate it once when I hit my heel on a manhole cover on the sidewalk! I think I could do a bit better on a track where I don't have to dodge so many obstacles and turn such a tight corner...

Very challenging workout!

We both did exactly 14:57 as rx'd. We didn't even run together...

Two half measures today but I would always have needed something else after Griff

Half Grace

15 power clean and push jerk, 135lb

1:17 using the Murski bounce to save grip. ie dropped from the rack, caught about knee height then lowered to the deck for next rep. First application so control and accuracy will improve but I really like this. It makes sense for fast workouts. In other contexts I will still go with the controlled lowering to give my grip some more love.

Then 3 mins later

Half “Griff”
Run 400m
Run 200m backwards
Run 400m
Run 200m backwards

5:49

Pushed hard on the forward runs. First was 1:30 and second was about 1:40. Backwards uphill was just hamstring torture

Cheers, kempie

12:36 (PR)

An improvement over last time but I have much further to go. I really need a rearview mirror.

#27 Tom.....Who cares if people laugh at you in the estate. They won't be laughing at you when you have to defend them some day. CrossFit....train hard, train right!

Steve

38/M/178/6'1"

4 rounds

DL 155lb 10reps
Box Jumps 20" 20reps
KB snatch 45lb 30reps (15/arm)
800m run forwards (rd 1 and 3)
400m backwards (rd 2 and 4)
34:12

12:53

Did this at the station with some others. A bit of an incline for the first 60'ish meters of the 100 m leg that burned the legs.

29 yom, 180 lbs

12:48

12:28 last time, run 800m, 800m backwards, 800m

11:40 32/m/5'11" 180

I was an idiot when i mapped my run. For anyone else who's as inept as i am, 800 meters and 400 meters aren't the same as .8mi and .4mi. I knew that going into it, i just wasn't thinking when i mapped Griff out and noticed on my first 800 that i was either running slow, or hadn't mapped it out correctly and then it hit me.

Anyways, the run was great and i managed my 2nd and 3rd muscle up ever after the run.

m/36yrs/195

as rx'd

17m16s

m/40/5'6"/150

as rx'd: 11:54

M/45/156
As rx'd 14:25, on road (last time 16:20, on track)

12:40

bw 165

11:34 as rx'd

Running is boring. I think I'll reverse this one because I prefer running backwards. 800 backwards, 400 forewards. I'm still starting, so I don't expect to do all the RX rounds. Will give me something to do after church. (I won't be timing it though, just completing something will make me happy)

Subbed a 5 Mile run for Griff today. Felt great and broke my PR by almost 2 mins.
I found out, at least in my case, why Crossfit improves my running. Crossfit makes me accept the pain. Running is putting yourself in a very uncomfortable position and holding that for a long time. Crossfit makes the pain bearable and expected. Anything that hurts I do better now because pain is relative and mostly ignored. Don't ever underestimate the benifits of increasing your pain threshold ya know?
I'm 65 years old and have been doing crossfit over three years (in a scaled capacity I hate to admit). I still can chase my 11 yr old grand daughter around the yard. Thank you coach.

12:09 as rx'd

24/m/5'11"/202
12:26 as rx'd
800 - 3:17
400r - 2:47
800 - 3:39
400r - 2:42

13:33

33/6'5/240/M

Love Sunday WOD's that I can do at home. The IMA doesn't open until 1:00 on Sunday during the summer.

Slower than last time, but on the street and not sure if distance was equal.

15:23

As rx'd: 17:09
about 30s slower than last time. not too bad for taking so much time off, i suppose

14:47... ouch. about :40 slower than last time, but that was in the early morning and this was in the hot sun. no excuses though, i just suck at this.

30m/175

800: 3:20
400: 2:50
800: 3:46
400: 2:45

Total: 12:41

Sgt J - 12:34 w/combat boots
Cpl T - 13:58

Felt slow today.

800: 4:57
400: 3:39
800: 5:29
400: 3:30

Total 17:35

Hey guys, I have a serious question regarding
"Thrusters" and "Front Squats".

I've been doing CrossFit for about 3 weeks, and everytime I do Thrusters or Front Squats, it KILLS my wrists. I end up holding the bar up with my hands and can't seem to get it to rest on my chest.

Am I just being a wussy? (yes, wussy)

Any tips from the veterans?

Thanks.

27/6'8"/215

12:18

Michelle 17:31

11:52 on 06/09/2008

PR Today: 11:15

WOOT Crossfit!!!

45/180

13:33 on the High School track. The lane markers are great for guidance, didn't need to look back at all to see where I was.

I agree I felt slow today.
As rxd 15:52 maybe it was the mojitos. Might try the endurance this afternoon

Came up with a cool workout today:

1k row
21/15/9:
- GHD one arm presses (1.5 pood)
- back extensions
- GHD situps
- 1.5 pood KB swings
1k row

I didn't keep time, but it seemed about 25-30 minutes or so. I saw the presses on a gym jones video and seemed like a pretty good idea... didn't realize how much it would smoke the torsional muscles (though I should've figured being unbalanced and all).

abs/back are smoked... enjoy!

It felt like I ran faster backwards than I did forwards. But then again, ANYTHING is faster than me running forwards!

15:24

27/6'2"/215/M

As rx'd:
800: 3:08
400: 2:22
800: 3:30
400: 2:19

Total: 11:19

Thank you Coach and thank you CrossFit!! Nine months ago I weighed 280 lbs. and was a miserable wreck. I learned about CrossFit from a friend and decided to give it a try. I was hooked from the start! I now weigh 217 lbs. and in the best shape of my life. When I started, I could'nt do one pullup. Now, I can do 12 before stopping. I'm also studing Jiu-Jitsu and Muay Thai and have my first MMA fight in less then a year.

Due to work, I was unable to run 15k on the day it was prescribed. I completed it yesterday with a time of 2:06!! Not the fastest of times but not bad for a 39 year old, besides I was going for the "gut check" which I found.

Thanks CrossFit community!! You guys saved my life!

did yesterday's wod today...
20:30 scaled down SDHP by a third...(65, 50, 35)
doesn't seem like expenditure would be the same between them and rowing for a 10:1 ratio. For fatigues sake, rear delts are going to fatigue way faster than lats during regular rowing.

M/40/185

As Rx'd - 13:11

F/27/5'3"/123
14:05
F/26/5'5"/137
14:15

M/32/5'8"/183

14:08

I was able to do this WOD in front of my house. Last night I measured out 400 meters on g-map'spedometer.com. I was able to do the "official" Crossfit warm-up in my house, except for the pull-ups. I had to substitute bench dips between two chairs for the regular dips.

37M/5'10"/165.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rounds.

As Rx: 11:57

PR by 0:42. Cool-down: Perform Better's foam roller myofascial release routine. Thanks again, Sesoku!

47 / 175

14:17 on the high school track.

Thank you Griff and the rest of you in the service.

M/39/185

WU: 5 mins of skipping
30 kettlebell swings 1.5 pood
30 pushups

As rx'd: 13:05

Cool-down: 20 GI Janes

Beautiful day to run along a stretch of Lake Ontario.

More better faster

As Rx'd, but we did it at night, wearing headlamps on really rocky, uneven terrain.

Dave 36/M/6'5"/207

13:22 (5 seconds faster than last time)

Scott 24/M/5'11"/195

17:10

Glad to see I'm getting faster. As an additional note, I was doing some medical training, part of which consisted of taking each other's BP. My family has traditionally high blood pressure. Mine was 105/75. Best it's been in years, and I credit much of that to Crossfit and a Zone-ish diet.

Regards,
Dave

As rx'd

15:12

Slower than my pr (14:33)...guess the heat got to me!!!!

But on a postitive note...as I was in the middle of "Griff" I met some fellow Crossfitters on the track...figures we are easy to spot as we run backwards!!! Good to see us growing in Rockland....with enough of us maybe we could get an affiliate started!!!

This WOD is definitely my strength! I may not be able to deadlift a bear, but I can certainly outrun it.

As rx'd - 10:25 (pr!)

#23

yes, eating healthy and regularly does do the job well enough for pre-workout and recovery. but when it comes to pre and post workout, i want better than well enough.
i eat EXTRA clean mon-sat, and have a cheat day on sun. but as far as pre and post workout, i always use whey protien and carbs(complex pre and simple post) so my body gets the nutrients it needs at those two important times as quickly as possible.
i do agree to a point about using something made in a lab as opposed to natural, which is why the only supplement use is protien.

Oh, and 5 minutes after Griff, I ran a 400m PR of 1:04!!

rx'd 12:27

WOD ,11.20 .
felt it on my calves and quads on the reverse runs,but a good pain !

11:00 even (PR)

Last run was 11:36

33/F/5'10"/153

Different route than last time; no turnarounds.
13:06 (PR by just over a minute)

So it’s ‘Back to Basics’ for me… CrossFit, Gracie Diet, etc. I had forgotten how hard even the simplest sounding CrossFit WODs can be!

Warm Up = Walked 800 meters and ran 3 Stadiums.

As Rx’d: 18:34 (horrible)

Running backwards is hard MmmKaay?!? The hardest part was running the 2nd 800 meters, it just felt weird after the backwards running. I’m just glad I finished.

OUCH>.. as Rx'd

15:59...my legs hated me for going backwards.

My wife's FIRST WOD as Rx'd...21:20

She was also having a REAL tough time with backwards running.

Can anyone tell me what that does for us? I don't mind doing it, just wondering what the result of doing it is suppose to be

13:07 as rx'd on road. 300m on hill so some downhill but nasty uphil finish running backwards.

f/31/5'5"/132

bm as rx'd

11:10

m/36/6'0/196

#70..jay..

THats awesome, i hope i can say the same when I am 65.

as rx'd on a track this time
14:43, still way off the mark on my running, just don't trust ankle yet, last time 13:09 not on track

14.37

What a quad burner! Went out way too fast on the first 800, hit the 400 mark at 1:10, slowed down and hit at 2:56.

800 - 2:56
400r - 2:34
800 - 3:12
400r - 2:33
total - 11:15

Killer workout!

32/f/5'4"/130

I somehow missed "Griff" last time it came up ... I can't remember why...

Today :
13:35

I really feel like I could have pushed a little harder on the 800's as I was able to really catch my breath on the backwards part.

I also want to use today to say a public thanks to Carl Borg and Brian McKenzie and their most excellent Running and Endurance certification. Here's why:

On July 5 I PR'd my mile at 7:28 (prev 8:03)

On July 30th I PR'd my mile at 5:59 ...

I took off a minute and a half after attending the running seminar on July 19th/20th. I could not believe my eyes when I saw that clock. Now if I can just get my lungs to keep up with my legs! Thanks CrossFit for making me leaner, stronger, faster! 3, 2, 1 ...

30yo/M/6'4"/209#
Wow, what a difference a healthy achillies tendon makes :-)

Last time- 18:58
Today- 15:21 (PR)

m/26/5'10/180

as RX'd

11:30...yesterday was my one month CrossFit anniversary, I'm in love.

you guys are animals

15:00 as rx'd

27/m/180

first time on a track... loved it!

13:16

CfWU- minus pu's
20:11

f/38/146#/5'5"

fun!
14:42
On the track. Glad I was alone.

39 y/o, 220 lbs, 72 in, 5th week in.
13:17 as Rx'd.
Thanks for the burning quads, Coach! Backwards was a smoker after thrusters yesterday. Great workout.

As rx'd

800m 4.29
400m 3.51
800m 4.55
400m 3.34

Total time 16min 51 sec, quicker than last time, but still slow.

I don't like running (or quick walking for me) but was pleased when I saw this wod, as no pull-up as my chest muscles are tender after the 120 pull-ups/dips from Friday and Saturday's work out with thrusters and more pull-ups.

Liked the video for the training dips. Had been wondering how to use band on rings.

Ryan S m/30/68"/157#
Mandy M-S f/31

"Griff" as Rx at local track (6,210' elevation)
Ryan-10:58
Mandy-13:26

BW 173

Pre- Did the WOD from the Level 2 Cert WOD video from July 24- As many rounds in 10 mins of: 20 x 105 lb Push Jerks/40 Double Unders/20 x 2 pood KB SDLHP
Rounds: 3 + 20 Push Jerks/40 Double Unders/6 SDLHP

Then "Griff"
11:07

M/38/216

13:20 as RX'ed.

1 min improvement over PR.

37/6'2"/195
Colorado Springs

Angel from Santa Cruz stopped by to workout with us today and we had a great workout. Good job!

I'll be doing "Griff" later this afternoon out at the local track.

Yesterdays workout times w/2 minute rest between sets:
Brent as RX'd
Rnd 1: 6:38
Rnd 2: 5:55
Rnd 3: 4:21
Total: 20:57

Angel: w/25kg thrusters
Rnd 1: 9:15
Rnd 2: 7:57
Rnd 3: 5:55

Shane : as RX'd
Rnd 1: 7:04
Rnd 2: 6:08
Rnd 3: 4:06
Total: 21:19

m/34/6'/275

as rx'd

20:11

M/43/193, Slightly hung over :(

19:21 as RX'ed

800 4:09
400 4:59
800
400 last 2 laps approx 10:00

14:19
post: sprint work POSE style

On Fri: 15K
1:29::42

32/F/140#

m/6'3"/39/200

Griff, RIP Brother, this wod is for you.

11:42 as rx'd

30 or so seconds faster than last.

f/5'7"/42/133

13:06

As R'xd

13:45

Ran in the beautiful sands of Western Iraq. Gotta love it!

11:03 as rx'd

11:59

F/23/120
Wow! that was a first (running backwards) It was a whopping and I loved it!

15:53 as rx'd

M/36/6'0"/215

As rx'd: 15:56
PR by 30 sec

M/42/192

16:23 as RX'd

Each backwards lap took about as long as the 800 m laps did. Moms at the track looked at me funny.

19.m.168

as rx'd= 12:37

I feel like a big dog today....
800-400-800-400 THANKS GRIFF
23:15
I am glad to hear that I am not the only one sore.

36 yo/m 185lbs.
Griff 11:28

Running backwards is no joke. My right hip flexor and calf got pretty tight. I will be feeling this tomorrow.

F/28/110

14:01 as RX'd

I ran this on a baseball diamond warning track. It was grass and more then a little unstable so it slowed me down a bit. I bet I got a great core workout though.

11:51 as rxed. 50 sec faster then last time.

Mind braking work out. Sofa and Shelley (who is now known as "Shelling Out Shi$") good push on the 800's.
It was good to see all the other Calgary CF people out keeping up the crazy!

Rocket Man.. don't be afraider of the Raider!

800 3:11
400 2:58
800 3:49
400 3:01

total 13:00 pr

F/25/5'3/156

14:41

M/30/6'3"/199

Treadmill... Yuck!

1.5 Incline: 13:05

40 Pullup Finish

First time running backwards! Happy to have kept my feet.

15:36

26/M/195

CFWU

16:58 as RX'd

26:13

24/m/245

12:20 as rx'd

Still hurting from yesterday! I'm heading to the park for todays run. Might look a little funny in the gym.

32/m/210/6'5"

11:37

Was doing a turn at 1/8 mile, this really broke up my rhythm, especially on the 800. Will try track next time rather than street dodging cars.

First day doing Crossfit, great thing you guys got going on here.

20yo/170lbs/67in.

Time: 10:18 Legs are on fire!! and I should probably quit smoking, or diping...

#52 - David

Did the league fill up? Tried to join but says I am not in the league... Do you have the league ID #?

In honor of USAF SSgt Travis L. Griffin.

As rx'd: 15:26 PR (last time was 50% scale)

Running backwards on a track gave me more understanding of the BOF strike and fall elements of the pose technique.

M/29/5'11/195

12:55

Good times aside from the mosquitos and the kids laughing at me at the track:)

38/5'9"/203

time:15:43

then a two mile cool down: 18:55

feels good!!

20 min
Alef

M50/170

as rxd

14:48

10.20

Grif, 13.13

3.26/2.37/4.30/2.36

Prior was 13.39

32/M/173

As Rx'd

12:25

M/22/6'/164

Did yesterday's WOD today.
No erg (sadly), so I made some sub's and did this at a track. Two minutes between rounds.

1) Run 1200m, 21 jumpies, 15 pullups - 4:05
2) Run 800m, 18 jumpies, 12 pullups - 4:53
3) Run 400m, 15 jumpies, 9 pullups - 4:30

9:52

M/34/6'0"/185

15:42
As Rx'd

I had no idea that running backward was that difficult. Legs were on fire running backward. It didn't help that yesterday's workout nearly destroyed me! Gotta love it!

Had to use 1/4 miles and 1/2 miles instead of 400s and 800s. Other than that as rxed.

CFWU x 1

1/2 mile: 3:23
1/4 mile backwards: 3:18
1/2 mile 4:12
1/4 mile backwards: 3:04

Total: 14:02

Georgia Heat Blows.

M/40/5'9"/150

As rx´d
3,17
2,46
3,37
3,04
total
12.45 min
The running backwards is a killer!

#80 Marc. Like you I have the same problem. My brother too. Bad inward rotation in the shoulders in combination with stiff lower back makes it hard to squat with a good upright posture. Tend to fall forward when squating regardless of the weight on the bar. I can´t even perform a overhead squat with good technique. My tip is to do a lot of overheadsquats with a broomstick to adapt the back and shoulders to the exercise.
I´m no veteran, only 1 1/2 month into CF but my mobility is better now than when I started. Good luck and don´t give up.

First CrossFit workout ever.

M/25/6'1/180

As Rx'd
13:20

Couldn't believe what my legs felt like when I turned from backwards to forwards for the second 800m.

15'27"

1/2 mile run to track
400m backwards 3:13
400m forward 1:35
1/2 mile run back home[w/100m backwards]

Griff

as rx'd

11:49

30 muscle-ups for time:

8:14

as rx'd

800m:2:57
400m:2:01
800m:3:30
400m:1:56

total:10:26 (total stopwatch time....)

M/24/5'5/150

Opposite muscle group Linda
Back Squat, Strict Pullups, Jerk
1.25x, 1x, .75x BW

Tried Linda yesterday. Grip gave out during round 7, that's what I get for using straps.

28/m/192

found some toys at the track today, so added onto Griff a bit:

800m
400m backwards
15-12-9 of tire flips and HSPUs
800m
400m backwards

6:01 for first run series
15:00 for tire flips and HSPUs
6:35 for second run series

27:36 total

WOW...did yesterday's WOD today then did "Griff" about an hour after. I must say running backwards was were i rested and recouped a little.

1st 800m= 3:17
1st 400m= 3:00
2nd 800m= 3:35
2nd 400m= 2:46
Total= 12:40

Gotta try "Griff" again with fresh legs to get a true time.

ax rx'd

12:12

29:30 Forgot the time

as Rx in 12:11. Good workout just about now since I have to do my Air Force PT test this week. With that time I could score 47.5 of 50 pts (woman age 35-39) for the run. I should do it Griff-style just to make a point!

subbed quarter mile runs for both forward and backwards. 1 mile total.

14:05

almost 3 minutes faster than last time. but running up hills backwards still sucks. especially if you pose run, because you use more quad running forward than heal/toe running going forward.

Vance

M/28/5'9''/197

15:30

13:50 on track

First time doing this workout, and it's a funny sensation running backwards on a treadmill!

Not the best time, but I am really sore from yesterday, and didn't feel like doing a faceplant off the back of the treadmill. Next time will be better!

15:04

M/44/5'11"/196#

15:23 as Rx'd

11:10 elipticle

15:53 treadmill

Griff 14:52 lane 3 of track

30 jumping muscle ups right after 8:23

96deg

Bwt:163.0
I did this twice back to back. Both sub on the the elliptical
1st time level 3 :15::28
2nd time level 4 :12::35
feeling good, legs are a lil sore.

New to the Crossfit world and loving it will follow this and the endurance site. Have the ARMY 10 miller to do in 6 weeks. Following the main site and the endurance site to the letter. This is going to be a great ride.

As rx’d 14:30

13:50 as Rx'd

first time posting, felt awkward on the treadmill running backward so kept it at a 4.0 then bumped it up for the 800M's, this will clearly take some practice :)

m/34/70/185

14:25 20v

As rx'd at the track

13:35 (PR by :06!)

Felt better than last time, even a coming off a quad strain from mid-July.

as Rx'd:

3:06
2:11
3:07
2:09
Total: 10:33 (no rest between transitions)

For those who are timid about running backwards: As was noted above running on a track is a great way to do it. It is level, there are no curbs, no cars, no pedestrians; also, tracks are usually well marked with lines and they typically measure 400 meters once around. I couldn't imagine running this in a neighborhood street and hope for a good time.....

m/43/175

as rx'd
11:18

:11:55 -treadmill (did the half mile backwards on the elipticle)

15:05

As Rx'd

14:58 (PR)

12:37 as rx'd

m/160/5'9''/21

as rx'd
12:44

m/36/6'2/198

11:55
(approximate distance at soccer field near my house)

as r'xd 11:07

38/m/910
as rx'd
11:18

3x10 cfwu w/20lb vest

11:39
I think that the middle school track is 400yds

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

23/m/165
As rx'ed 12:16

1/4 mile warmup

As Rx'd on HS track:

13:07

First time with this WOD, so kept 800s to a 7-min pace, but now know I could have taken them a lot faster. Quads were burning from the reverse quarters! Never did backwards running before...Nice to try new things.

45/M/6'/180 STA. 74

TIME: 13:07 AS RX'D

DID AT HIGH SCHOOL TRACK WITH CREW...FELL ON MY ASS 3 TIMES!! 2 TIMES THE FIRST 400 AND 1 TIME ON THE LAST 400. FOR ME, WALKING FORWARD IS CHALLENGING ENOUGH. THE BROKEN HIP JOKES WERE NON STOP...AND STILL GOING.

CATFISH JOHN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

rx'd with hill on 800m
14:44 PR (-3:03 from 6.9.08!)

26F/ 104lb

Griff as Rx'ed

12:53

David
M - 33 - 5'10" - 180# BW

Warm Ups:
400 meter walk
DROM Warm up
400 meter jog
Agility ladder work

WOD as rx'd: 19:50

Notes: Ran on high school track, sunny & 95 degrees out. Reverse 400's were tough!

14:22 - Haven't been training for the last month or so because of an injury. Easing into it.

28/M/165

WOD on Treadmill
Time: 16:04

Still beat from yesterday. SDHP's kill me

First time for me on this one. My partner and I just finished this one up a few mins ago. He came in 9 sec slower than me, but he can pull off more pull-ups than me so I guess that evens out :D

Anyways:

M/19/180
Lap time: Total time: Lap distance: Avg.Speed
1. 3:50,58: 3:50,58: 0.8 km: 12.3 km/h
2. 3:02,65: 6:53,23: 0.4 km: 7.7 km/h
3. 4:01,87: 10:55,10: 0.8 km: 11.7 km/h

Forgot to lap the last lap :( Total total:
13:43,15

I'm pretty glad with that. I'm not used to running but next time this one will come around I'm sure that I'll at least get 1 min. better time.

yesterday's WOD firts to catch up 2 hrs prior to Griff

as rxd on trail kept running into trees

15:05

26/m/150

11:20 as rxed.

First time doing this one - my legs are amazingly already sore!

Got some really interesting looks around our complex.

33 yom 230 bwt
bike 10 miles
griff 13:19 pr by 1:10
bike 30 miles

really stiff and sore from yesterdays wod but felt good to pr.

10:37

Averaged about 3 mins for the 800s and 2:20 for the backward runs. Beautiful day here in Toronto, on the local track. Had my 9 yr old do 2 laps, 3 quarters forward and 1 quarter backwards each lap. Time 5:15. Good family fun.

As Rx'd

14:04

Was sucking wind

29/m/5'3"/160

as rx'd on indoor track

time: 14:49

lost alot of time in the corners and in looking back and making sure i wasn't running over anyone...

As rx'd

15:42

Bwt: 137

As Rx'd

11:18

I'm a day behind on the WOD's. Looks like this is going to hurt. Looks like I'll be hooking my legs up to the Compex after this one for a post recovery. There are some smoking times posted. Awesome job everybody!!! Thanks so much coach. 3 months into crossfit and I feel the best that I have ever felt. I actually feel like I accomplished something after each workout. And I love the "what the hell looks" at the gym.

This was my second WOD ever and I am extremely sore from yesterdays workout, especially in guads and glutes! I warmed up and stretched and stretched and stretched. Could not get my legs to warm up or loosen up but I gave Griff a shot anyways. All I can do is give myself a time to improve for the next time right?!

24:16

Things can only get better from here.

M/44/6'1"/170 vgl :)

14:43.

30(+) second Water breaks in between each of the 4 legs took up too much time. But it was very hot and in full-frontal sunshine. Mobettafasta next time.

155/M/20

13:19

22/M/150lbs/5'6"

Ran a mock USMC PFT instead

Pullups (strict) - 23
Situps (Corps Style) - 99 in 2 minutes
3 mile run - 19:17

Score - 291
9-points from the 300 Club. Just can't seem to get my run lower. But I have 8 weeks before I ship to OCS so I got time to work on it.

USMC OCC-Class199

Altered this one a bit; made it a hill workout.

5 rounds of:

130m uphill sprint (fwds)
100m downhill walk (fwds)
100m uphill sprint (backwards)
130m downhill walk (fwds)

18:37; backwards, uphill sprints sucked a lot.

M/29/220/6'1

As Rx'd

Garmin Forerunner's are the BOMB People! Get off the F@&k/ng treadmill!

800m= 4:10
400m= 4:14
800m= 5:09
400m= 4:34

My wife sent me my Nike Free's and I figured I'd use them. Soft sand and open field(very zen) my feet and ankles were scared(shaky), they have been coddled for too long in my Montrail's(which are the running shoe equivalent of an Abrams Tank) but the Free's make running backwards a little easier I think.

Rock on Blue Tigers, in your nomex flight suits! Rock On!

So I figured I would do my first Crossfit workout cause this would be one that I could actually do. woo- that was an eye opener.It took me 21:18. but I completed it. I've got a long way to go.Started the zone diet today also, It seems pretty common sense to me. So no redbull huh? gonna miss it
M/33/220

Sorry I forgot:

total time: 18:35

But seriously all kidding aside Air Force and Army are brothers from the same mother. GOD BLESS GRIFF and give Elijah strength.

Peace to his family.

Session II: 2215
"Griff"

In the rain
In the dark
In the road
In stoopid shorts and a red FK.UK hat

13.29

Strangely enjoyable.

#80 Marc,

It took my wrists 6 months to get used to front squats and cleans. They still pinch a bit, but it's recovered by the next day. I was a competitive bodybuilder before Crossfit swallowed me, and I never did anything close to what the wrist flexibility requirements are for the Oly lifts. Hang in there, it gets better.

M/52/144/5'8

As Rx'd (Oh Yea, can't say that very often)

15:02 on high school track

just starting my 4th week,1st Griff,can def improve on this one.

Tyler/25/6'/145

Done at 1630 at the Hurlburt Field track, hot and humid, so I got a little tougher today

CFWU
WOD as rx'd: 13:08

Bwt:163.0
sub on the elliptical did the workout twice back to back.
frist time at level 3 :15::28
the second time level 4 :12::35

as Rx'd 12:17(PR)
Notes: on road with hills, easier to run backwards on the street v/s the sidewalk.

Previous PR: 13:56.

m/38/193/70"

Griff as Rx: On HS track, lane 2.
800M: 3:22
400M: 2:39
800M: 3:49
400M: 2:43

Total: 12:34

Compare to 080609 - 13:18. :44 improvement

First WOD back on cycle since 080722. Went on family vacation to Salt Lake City and Yellowstone.

Dropped in on Damon and Becca at CF Wasatch in SLC - great time. Did their WOD 23 July (21-15-9 super thrusters and ball slams) and 30 July (3*5 DL (made 345*4) and hooverball.

Also took Eva's WODs with me to Yellostone. Did 10 push-ups, 10 sit-ups, 10 squats, 10 rounds in 6:40-ish. Made up the following bodyweight WOD

1 x Burpee in, 10 pushups, burpee out
2 x Burpee in, 9 pushups, 2 x burpee out
3 x Burpee in, 8 pushups, 3 x burpee out
4 x Burpee in, 7 pushups, 4 x burpee out
5 x Burpee in, 6 pushups, 5 x burpee out
6 x Burpee in, 5 pushups, 6 x burpee out
7 x Burpee in, 4 pushups, 7 x burpee out
8 x Burpee in, 3 pushups, 8 x burpee out
9 x Burpee in, 2 pushups, 9 x burpee out
10 Burpees

Total time 11:41

If you're ever in SLC, drop by Wasatch and get a WOD in with Damon and Becca!

As Rx'd 11:59

M/22/185/5'9

As Rx'd, on regulation track at noon (82 ^F) with Vibram five fingers (Sprint)

Teri f/35/150/5'7: 13:13
Todd m/35/158/5'10: 12:50

So much better than small indoor track at gym, but the heat + shoes + POSE really burned the balls of our feet.

Time: 10:02 This beat my previous by 50 secs. Really ran the 800's hard (@3:00) each.

This was my first time doing this workout and I completed it in 13:10.

Does anybody know the name of the song and/or artist from Saturday's Concept 2 video? It sounds like it would be a good addition to the workout music collection. Thanks.

12:30

38m/6/182

wod as rx'd

11:59

M/30/190

on treadmill with partner to increase speed as requested. 13:40 MACK

17:16 Derrick

M/24
Bwt:195

Rx'd: 12:37

M/24
Bwt:195

Rx'd: 12:37

Nic - 13:13, as rx'd, timer messed up so time is a guesstimate

M/33/182/70"

makakilo park, some kind of outdoor church service was going on. anyway I had a 400m triangle mapped from google earth and ran it barefoot. last leg of the triangle was uphill. lots of fun. felt fast all the way but I didnt have a timer.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Working on chest to bar pull ups. Jog 400M.

As rx’d: 11:55
Foam roll after.
Compared to 080609: 13:35

Anytime rjf, glad to help.

F/37/140ish/5'4"

Griff:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
20:33.
Last time I added 800 run by mistake...
31 minutes.

Um wow.... my times are really improving.

2nd WOD in a row!! (2nd ever)

The legs were sore after yesterday's warm-up and WOD.

11:40

I can go faster, so I am a little disappointed. After yesterday though, running backwards really burned the legs.

Did not do Griff today. Instead did:

21 Squat thrust w/40# dumb bells
21 Squat thrust w/25# dumb bells
21 Squat thrust w/20# dumb bells
21 pull ups with 10# pack
21 Bench press w/40# dumb bells (x3)
21 Bar curls w/45# bar (I know, total globo-move)
Run 800 meters

Time 35:00

Godspeed Sarge.

18:03

M/26/217

14:55 as Rx'd.
Little brother just getting me into Crossfit.

Charity-
runs outside w/ Mags on her bike!
11:24

15:43.

Around Australian Rules Football ground. 2 laps, 1 lap, 2 laps, 1 lap. Each lap is a bit more than 400m, but not sure how much more.

10:51 as rx'd

m/33/210/6"0

As Rx'ed in 17:23

Ran in on an outdoor track, and did not stop.

14:21

according to mapmyrun.com i ran as prescribed in 10:55. i dont know if this is correct because its only about a minute slower than my normal 1 1/2 mile. anyway running backwards scorched my quads

Male 24 6-4 195

Did saturday's one a day late due to volleyball tourney yesterday....

As req: 6:35, 7:20, 6:00

The lower back will be sore tommorrow for "Griff"...I always regret when use a rest day to catch up....can't go wrong with 5 days in a row of the program....

m/38/5'11"/225
as rx'd 15:10
had to run on treadmill. aint too easy but nethier is 90%humidity and 97 degree's in south louisinana.

Fought a wildland fire in turnout gear before.

"Griff"
Time: 16:39
Max HR 185
Avg HR 172

A couple of minutes longer than my PR but I ran this on an empty tank.
Did I mention that it was 105F for the fire and the WOD?

M/22/6'2/217#

14:21

m/40/5'8"/ 202

102*F. and 30% humidity in the heart of Texas today.

"Griff"
0.5m 3:03
0.25m 2:38
0.5m 3:39
0.25m 2:42
time running 12:02
total time 13:21

51/M/150

13:29 PR

At Aptos High track. Minute and a half improvement. Avg HR 179, peak 189, both of which are 9 beats lower than last time, YES! Getting the same amount of work done faster with less strain on the heart. After a 2 hour hike in Nisene Marks with Suzanne. Way to go FFChad!

On track at the gym, as Rx'd on my lunchbreak, in Griff's honor.

13:38

R.I.P. Griff

12:49, outside in the 110 degree AZ heat. Easier than I thought it was gonna be, I paced myself a little slower than I needed to. My girls rode along with me through the neighborhood on their bikes, priceless. Legs very sore from yesterday...

Last time I didn't make it all the way through because I got called in to work. Today, I didn't have that problem.

I ran on barefoot on the beach, which would have been nice, if not for all the fishermen! Sand really slows me down, too.

Time was 16:43.

f/5'0"/19/129
13.48
Mapped out a little route to follow on google... didn't realize it was just hill after @#$% hill!

M/5'10"/170/21

I took 45 sec breaks in between each of the laps, but my total time with breaks was 11min. 59sec. Lap breakdowns:

800m:2min 36sec
400m:1min 50sec
800m:2min 50sec
400m:1min 54sec

Total: 9min 10sec
Phew, what a workout!!

P.S. Were we supposed to take breaks??

m/46/6'2"/219
45 min jujitsu training as warmup

Griff
800
400 bw
800
400 bw

more running required
15;23 less than 15 seconds better than last time ran in new
vibrum five fingers

BW 70kg
10.50
as Rxed

1st Post!

M/28/6'0'/224

Ran around my block. Measured distance w/ gmap-pedometer.com

17:44

13:00

11:01(pr) ... 12:48 last time!
btw: 154

rowed 800m did .25 miles backwards on the eliptical for 2 cycles. 12:49

800m times 3:12/3:06
Ortho doesn't want me to run.

RX'ed, 10:40

as rx'd

13:01

Did 10 x 100m sprint, on a 3 min interval.
Post - GHD Raise x 10 rep x 2

24/m/204lbs

15.24 as rx'ed

11:06 as rx'd (PR)

M/23/150 GregAWu

As rx'd: 10:51

15:40

12:36

33Yr/F/128lbs.

Did this on the treadmill.. and basically walked backwards... or did very little steps jogging at 3.3.... This was my first time. I really felt the opposition on the muscles and was quite surprised by it.

18:45 time.

as:rx
11:36

11:09

This was fun. I have a shorter track (9 laps = 1 mile) So I think I am off by about 150-250 meters but as RX'd: 12:11

Just got invited to do a sprint triathlon. I better get my swimming in shape, don't want to sink!

Good job everyone!

M/26/6"/167

Does anyone here take in extra protein? I dont feel I am getting enough. I think I get about 60-80 grams per day. When I used to lift for strength I took in about 150 grams but I was 195 pounds then and FAT! Now Im leaner and FAR more athletic! I just dont want to lose the Crossfit body haha. What do you guys think?

as rx'd
800m ; 3:47
400mB ; 2:41
800m : 4:22
400mB ; 2:50
800m ; 4:26
400mB ; 2:54
done 20:00 after long, great day with the family

M/32/5-10/255

Ol' Linebacker days in college and high school really helped with the backwards running on this one. Too bad I got a terrible cramp in my right calf after the first 400M Back. Next time I want to do this one on a track, treadmill for me this time. Pose running seems to be really hard on a treadmill.

Total Time 13:34

Anybody got any ideas on how to get over tendinitis in my elbow. It's been bugging me for over 2 months and I can't do any reverse grip pull ups with that arm.

M/32/5'10"/255

Had to do this one on a treadmill. Ol' linebacker days came in handy. Too bad I got a terrible cramp in my right calf right after the 1st 400 back. Fought through it, calf has felt strained all day.

13:34

On a different note. Does anyone have any ideas on getting past some tendinitis in my elbow. It's been buggin me for about 2 months now and won't easy up. It's affecting my lifts and I can't do reverse grip pull ups with that arm without real pain.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:58
--------------------------------
Compare to 080609

15:12

So it was one of my bestfriends wedding last night, and I had waaay too much chardonnay. Stayed on the diet pretty well otherwise though. That being said:

hungover "Griff"
14:58

M/23/5'11"/195

M/38/187

RIP Griff

Run 800 M 3:09
Run 400 M Backwards 2:29
Run 800 M 3:41
Run 400 M Backwards 2:25

Total: 11:54 PR by 15 seconds.

M/28/163/6'0"

19:18 as rx'd

"Griff"

800m
400m backwards
800m
400m backwards

as rx'd

last time 17:11

today 17:01

as rx'd

14:39

24:40
(We used football field, goal-post to goal-poast and ended up running closer to 880, 440, 880, 440.)

17:40

880/440 instead of 800/400

m/21/175

as rx'd
11:05

only fell on my a** once backpedaling

34yom/168/6'

13:05 - Treadmill

31yof/126/5'6"

13:59 - Treadmill

15:00 exactly.

f/27/128

#88
swatsgt124-Good job! Inspiring. :)

age 42
bwt 216#
time as rx'd: 13:05.

Treadmill: 11:08 (PR by 52 seconds)

F/46/140

Newbie, this was my third CF workout

Run 800 M 3:59
Run 400 M Backwards 4:05
Run 800 M 4:03
Run 400 M Backwards 3:56

total: 16:03

Feel ok about it since I've been off running due to injury for 9 mo. and this was pain free!

Clearly need some work on the backwards running.

So stoked to be doing CF!! Loving it!!

I had other plans today but I'll have to give 'Griff' a try soon, at a track.

Did the 15K run (I think it was 15K) today in 1:08. Further comments are posted on that day.

as RXd 9:49.

No way I was going run through town ... backwards.
So I went sculling.
Backwards.
9000 meters in 50 minutes.

M/50/261/6'3"

As rx'd, 11:46.

Ran down the street and measured with the car, so might be a little over 800/400.

35/M/6'/200

as Rx'd

13:03 Running backwards good on the quads

Rest Easy Griff

32/M/5'10/155

as rx'd

12:57

I feel like I could've run it faster if it wasn't so hot. And I actually felt the smog in my lungs here in Atlanta for the first time. yuck.

Age: 25
12:54 total time with no rest

m/14/6'/160

as rxd- 10:46

14/m/160/6'

AS rxd- 10:46

coop
15:18 as rx'd

As rx'd, on road marked every 200m:

800-3:01
400 backwards-2:51
800-3:11
400-2:32

Temp: 101 deg

M/25/170/6'0

I walked 18 holes of golf this morning, and then:

As Rx'd
12:09 (pr by two minutes)

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

work work

played entire game of rec league bball today. we won! yay!

figured i'd warmed up with runnin backwards on the court, so it'd be good to get this WOD in while i wuz still sorta warm. headed to the local h.s. track...

WOD: "Griff" as rx'd

time = 11:24

wow. i didn't do this one the first time it came around, so i had no idea that my quads would be on fire for the 2nd half of these runs... coulda ran the 800s a bit faster. each wuz about 3:15-20. next time.

post: went to the big box for some back squats to help recovery
cfwu
bs:
5 x 135
5 x 155
5 x 170
5 x 185
5 x 190
5 x 200

m/21/145/5'10

885/442m instead of 800/400

time - 17:56

I meant 16:56

"Griff"

800m
400m backwards
800m
400m backwards

as rx'd

12.02

27/M/5'10"/205

First time with Griff

13:58

as rx'd:

11:00

400m run
21,15,9 65 thrusters and pullups
400m run
21,15,9 53lb kettlebell swings, box jumps
400m run
Time 26.55

10:56

PR by 0:33

m/39/5'4"/142

12:31 (55 seconds faster than last time)

m/27/5-11/175 lbs

11:25

m/34/5'8"/160

first "Griff" I've done.

12:47

13:50 as rx'd

14:55

S/F
Katz

Rxd: 13:33

Ran on track

31/m/6'0"/170#

"Griff" as rx'd

11:36

9:51 as Rx'd

as rx'd

13:03 (PR)

Last Griff: 15:48

I'm really happy with this improvement.

Looking for a sub 12 minute time on my next Griff.

sub'd 5k
29:32

Bwt: 165

As Rx'd

16.02

"Griff":

15:20

"Griff"
14:44

Well, I failed to time it properly, but judging from approximate start and finish times on a regular watch...

Griff
Approx 14:30

m/30/183

"Griff" Rxd 13:26

need a track to cut time I think.

"Griff" on the road
13:40

m/27/180

12:50

Ft.Bragg

CFWUx1 KTE-20
snatch 115x1 CJ--175f , 165x1
GRIFF- 10:27 last griff on 6-10 was 10:42

Griff on treadmill

13:09

m/33/164

14:43 as rx'd

24:03 no backwards running, done on treadmill

As Rx'd

10:35

36M/177#/5'9"

first WOD, sweet! running backwards made me feel like an idiot, but by about 100m in I didn't care since it hurt too much.

13:20 total

like a n00b and being a former runner, I assumed that there were rests in between intervals, so I stopped for a bit less than a minute between each one. apparently I was mistaken. live and learn!

As rx'd after travelling all day...no split times & had to walk about half of the backwards 400's

17:54

First time doing Griff.

14:26 rx'd

35/m/198

09:54

As RX'ed.

12:50, almost 2 minute improvement

Accomplished on Monday

As Rx'd
14:45

m/24/6'2/193

Went around a soccer field with my girlfriend. It was astroturf and we ran barefoot which made for great foot and ankle feel. We ran laps as if it were 400m, but was probably closer to 300m a lap.

8:20 me
10:40 her

f/46/5'7/160

Grif: 11:27
previous on 6-9...16:20

15 minute rest then

120 pull ups/120 dips
alternate 12 reps each for 10 sets

still playing catch up.

F/37/5'8"/155

Catching up today.

19:28

"Griff"
10:00 pr I didn't beleive my watch at first.

Last time was 11:13. Thanks 2 months of Crossfit. I figured after yesterdays burn I wouldn't beat my old time, but I crushed it.

This was fun! Forgot my watch; would guess somewhere in the 14 minute range. Is it wrong to love running backwards? I much preferred the backwards sections...nice adrenaline rush from the constant fear of falling, too...

Modified:

5 min Elliptical Machine Forward
3 min Elliptical Machine Backward
5 min Elliptical Machine Forward
3 min Elliptical Machine Backward

M/33/200/6'0"

13:42

last time 14:38

M/42/200/5'11
started xfit May 08

Pretty cool to begin seeing the progress. At times I feel that I am cheating by letting this be my only workout, however, I won't argue with the success.
as rx'd 13:55 (3:57,2:45, 4:20, 2:52)

as compared to June 9th: 15:35 4:12, 3:27, 4:44, 3:10

"Griff" as rx'd outside at the track

time = 12:11 (PR by 1:03)

did WO at 75% intensity,
still recovering from oral surgery
earlier this week

16:23. treadmills are bad for this.

28/M/168/70"
Griff as RX'd
12:14 and ate alot of dust with the grat sandstorm season we are having here in Iraq right now. Gotta love it.

5 minutes rope jumping + Greg's WU + Burgnrs WU

Time as rex'd

11.20

Did this one at the end of a week with all the wods and 8 hours of soccer practise ( pre-season training..which means lots of running)

A day late, almost no warmup. In a big hurry and wanted to get it done.

As Rx'd
11:28

PR remains 10:45

Legs have taken a big hit due to missed wods for travel and surfing.

Time: 16:20. Beat my old time by 43 seconds.

Son David's time: 16:08.

We passed someone while we were running backward!

A day behind..

2000m Fin (500 x4)

WOD
:13:51

My legs are toast. that's a good little workout. Shaved some time from the last time we did it. Long weekends kill.

Get some, Go again!

Age 52/BW 250# "GRIFF" as rxd 17:58. Finished off with 100 yds forward/100 yds retro cooldown to make 22 minutes.

Ran on a local track that's bigger than Olympic dimensions, but without knowing the specs beforehand. I guessed the half-mile correctly, but what I figured was close to 400 meters was only 268 (one-sixth of a mile).

So, my times were 3:24, pant, gasp, to 5:47 backwards. About a 40-second rest in the 95-degree heat and frog-strangling humidity. Then 3:50, pant, gasp, to 6:07.

Figure another 2:20 or so for the backward distance I didn't run, and that would put me at 14:14 or so. As someone who hates to run, I'll take that.

10:31 as rx'd
Did this at night on the track and it was AWESOME!! I didn't get my first split but I felt like lightening!! Go POSE!

13:48

As rx'd. At track.

Griff Time: 10:47

11:46

27/m/167lb

Chance
21:31

Mario
23:15

25/5'9"/135

13:38

14.04 (pr by 6 secs)

11:30

Almost a full minute PR

M/48/153

12:51 (PR, prev. 13:12)

I needed to play catch up today so I did this one and the Row one... here is the result of my run
after some light warm up of abs, stretching, and air squats.

800m run
400m backward on track 2 x for time.
Total time: 16:51
My last time was 17:36 Ha! I'm happy now! I still HATE RUNNING though!

Lysa

23/M/185

12:05
Yardage might be a little short.

30-bw 205 as rx'd: 14:46

First time back since doing a bit of Starting Strength (Decided to put it on hold until winter).

Done at my local highschool track.

Warm-up: 1 Lap. Airsquats/Samson stretches/High kicks.

Wod as Rx'd: 10:32

Cool down: 1 lap of track then ran home. When I got home, I did 4 sets of max rep push ups/25 knees to elbows. Followed with some deep stretching.

Definatly going to hit the foam roller tonight!

as rxd a day behind

1/2 mile run, 1/4 mile backwards x2

13.02

first WOD with backwards running

M/31/6'1"/220

As rx'd 15:11.

Debbie:

"Griff" first time 19:27

Hard to get ramped up for a workout like this, but I did it, at home, TM, didn't time it, good leg burn!

m/5'10''/26/191lbs

as rx'd 13.02

did this a day late as rx'd. didn't time it though.

16:00~, in the hot, humid heat on the Washington DC Mall at 10:30AM. Got a lot of stares while going backwards. Heard one lady say, 'See, I told you they were all backwards here.'
I think I also saw a couple people snappin pics of me or maybe vids and I'll be on Youtube, haha.

M/22/6'/164

11:39 as Rx'd

It was pretty hot here in El Paso, and kinda humid, anyways

"Griff" As rx'd on a track: 12:14

My previous time was 14:54, so I'm pleased with my improvement but I know I could do better!

Did this today after work since I was out of town last weekend.

2 X CFWU

then Griff WOD as Rx for the first time since I've only been doing this for 3 weeks.

14:49

Didn't keep track of splits as I was just trying to keep going. No breaks or pauses, all the highschool football players and cheerleaders were looking at me a bit strange for running laps backwards.

RIP Griff, my thoughts and prayers go out to the friends and family.

31/m/170

as rx'd 16:28

as rx'd 16:32

didn't post yesterday

18:02--1:30 off last time. still reeling from 15k apparently

1 mile warm-up on asphalt track. During the warm-up, on the last two laps, jogged the curves backwards.

As Rx'd...13:04

1/4 mile walking cool-down.

God bless Griff and his family.

Did this Monday
17:36
Hard to get a dog to run backward..
justin 34/m/215

37/m/5'11/160 (8/4)
15:24

8 rounds of:

run 220
run 110 backwards

19:03

M/35/197#

As rx'd.

800M @ 3:36
400M @ 2:59
800M @ 4:00
400M @ 3:05

13:40 Total Time

26/m/6'0"/203

15:00 as Rx'd

M/28 6'1" 200lbs

11:32

M/33/5'8'/170

As rx'd
11:25

14:03

Dillon
F/28/5'10"/155

as rx'd
14:45

Jeramy
M/30/5'11"/198

as rx'd
13:23

12:03

Compare to:
080609 - 13:54

We did it in 15minutes and 19seconds!!! We are very proud!

I LOVE CROSSFIT!

p.s beat that Phil!!!!!!!!!

As Rx'd - 13:23

800M @ 3:48
400M @ 2:37
800M @ 4:00
400M @ 2:58

M/24/160/5'10"

m/30/6'/240

My first "Griff"
16:59

rx'd

1st time through this

14:37

held back a bit because I'm banged up --left arm in full cast and Achilles tendinitis is saying "hi" in my left leg.

love the profusion of sweat though!

M/25/215/6'2

14 even

15mins

14:38

3:43
3:40
4:04
3:09

M/39/180/5'7"

13:00

Ran a 7:00 mile outdoors, 50 45# sumo deadlift high pulls, 10 85# thrusters, 25 mixed pullups. 1 hand clean and press barbell 85# 1x left, 1x right.

:)

"Griff"
"Modified Puppies:

For time:
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards

1:42
1:15
2:03 Paused for a few seconds in middle
1:16
Total Time 6:16

30/F/155

12:31

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

As Rx'd 12:02

should have pushed harder

As Rx'd, 12:12. Plus, broke 3:00 on an 800m for the first time, did the first one in 2:52.

Still need to work on the gas tank, had to break and walk for a bit like three times. :(

~13 minutes.

Not awful, but harder than I expected.

M/25/5'7"/161

1st time "Griff"

As rx'd

15:10

M/34/6'4''/190 13:50
M/38/6'0''/180 13:40

A group of Hornet Pilots just started the program a few ago in Tindal, Australia. Did this around a AFL field, kicked our butts. Love it

M/22/5/10/161

'Griff' as RX'd

13:08

I hate not meeting expectations, especially my own.

Griff as rx'd 12:25

14:37

f/31/142

First "Griff". Subbed 1/2 miles and 1/4 for 800s and 400s.

15:01

29 y/o male 180 lbs 10:15 as RX'd PR by 2 min and 35 sec!!!!!!!!!!!!

34/m/5'10/185

15:00

running backwards sux, really felt it in the legs...

ran about a mile before hand to get to the track.

13:27

27/m/6'0/170

13:05

Running backwards is no joke!!!!!

44/M/154

12:59 on 8/4 at Princeton

28 m 170 5' 11"
Griff
as Rx'ed
11:34 (PR)

Last time 13:21

M/35/5'9"/155

I missed doing this on Sunday (spending time w/ the family instead). So, I did it on Monday; however, I had a group of people who where following CF Coronado. I hung out w/ them while they did CrossFit Total... I ended up doing the Total also.

CrossFit Total
Back SQ =225
Press = 120
DL = 315
Total = 660

THEN 15 min break and go do GRIFF WOD
Total Time of 11:49

First time I have done the Griff WOD, but we just did the Total one week ago... I improved 15# on BSQ, 5# on Press, and 40# on DL. Must be a mental thing.

M/24/180

15:24, first running workout since stress fracture over a month ago

Did this one on crosstrainer 15 min after Saturdays wod: 12:48

Male, 6'2, 205.
13:07 beat last time by :43sec. and feeling good. Still room for improvment.

23/m/190

14:18
as rx'd
Tied last time.

14:41

Did this run on the hilly roads around my house. The backward run uphill is a brutal workout for the legs. Talk about getting funny looks; I had my weimaraner running with me. He was very confused on the first backward 400 meters.

Doing this with hills is freakin tough.

13:56

25/M/5'8"/135

as rx'd 12:29

Me: 42yo/M/5'10"/171 lbs/10% BF

Warm Up: 400 meter jog

WOD: Griff (11:15)

800 Meter forward runs: Still working on POSE which is now starting to come easier.

400 meter backwards runs: I am trying to POSE backwards. The problem for me is that when my foot strikes, I am landing on my toes but my toes seem to "scuff" the ground momentarily before landing solidly and that is really in-efficient. Does anyone else have that issue?

The transitions : Going forward to backwards is easy and natural. Going back wards to forwards is easy as well but I find that my legs are smoked from the backwards run which makes the first 50 meters of the forward run wobbly :>)

Cooldown:

5 minutes rest and then,

Fran 14:53 (9:42PR)

95lb Thrusters: Taken from Rack, all sets broken into sets of between 3 and 9 reps. ROM from @ss to a small medicine ball (size of a basketball) to locked out at the top with ears forward of the arm.

Pull Ups: mostly strict some kips towards the end of each set from elbows locked at the bottom to at least chin over the bar with the first five or so reps to chest hitting the bar. All sets broken into between 3 and 11 reps.

Cool down: 5 bar muscle ups. I had to do about 15 attempts to get 5.

Doing Fran after Griff is a smoker. I am "making up" the workouts that I missed due to work so I will be doing two WOD's per day until I catch up.

Have Fun, Train Hard,

Billy

11:26 @ local HS track

:15 sec. faster than last time.

11:32

First time doing Griff so I didn't get the hang of running backwards until the second time around. Will do better next time.

First Griff and first workout since 3 weeks for vacations : 13m:13s

My wife : 19m:10s

47 5'10 192

modified outside warmup

as rx'd (i think my run didtances were longer than prescibed)

14:50

Although I'm not much of a runner, I love CF running days. My times always make me feel like a badass.

As Rx'd: 11m 57s

Cheers.

12:24

CFWUx3
Did 3 laps for some reason 21:20.
Averaging over 2 - 14:13

15:20

11:48

13:10. Course was a little long.

12:02

West HS track:

10:50

~14:25

Next time I do this WOD I will put more effort in the 800s. I was worried about pushing too hard, but it turns out that the backward run actually gives you a chance to rest a bit.

13:52

13:28

Jennie: 27 F 160# 5'9"
"Griff"

Time= 13:30

22.m.135.65"

as rx'd
13:18 first time running backwards for that long... strange feeling

m/24/6'1/216

as rx'd

13:38

as Rx'd 13:03

f/25/5'4/125

as rx'd

12:13

PR by 12 sec

m/37/175

Did 50 reps
pushups
squats
pushpresses (50lb bag of sand)
situps
burpees
double unders

17:48

Will add wall balls when the dynamax shows up who knows when.

25/M/175
9:29

pmm

12:10 as rx'd

400 m ( 2mins aprox)unbroken.
200 m backwards
400 m
200 m backwards

31yoa/146lbs

On treadmill
15:09

PR on track is 12:33. Treadmill is almost worthless to do this WOD on.

28/m/175

as rx'd following a PR in Fran: 11:47

30 seconds slower than last time

on TM 12:47
800M at speeds 9.5 and 8.5
400M at speeds 5.5 and 4.9

14:03 last time

32/m/200/6'4"

GRIFF - CSULB Track
400m
200m backwards
400m
200m backwards

11:52 as rx'd.

177bpm
Calves killing from Annie yesterday.

m/26/215/6-4

12:30

34/M/185

8:54 9 sec off pr

Did both 15K and fran-like thing day before this, so legs were really tired, considering, was pleased with performance.

26/m/5'10/158

As r'x total time was about 14:30. After the first 400m backwards my hamstrings really tightened up, couldn't even bend the legs. Good workout.

m/31/145#

as rx'd
13:54

last time 13:41, so i guess i suck!!!

28/f/130/5'7.5"

GRIFF - CSULB Track
400m
200m backwards
400m
200m backwards

15.59 as rx'd.

as rx: 16:30
at new gym track is different and a little slow on backward run

36/m/220/6'0" Crossfit for 2 months now and loving the challenge and progress.

15:35 as rx'd - running through alleys mapped on runthere.com

13.59

RX

13:05

40/m/176cm/72kg

As rx'd

9:28 (pr by 12 seconds)

on track, felt harder than last time.
Splits:
2:38
1:59
2:54
1:58

31/m 172

12:56

M/40/5'11"/180

14:14

F/38/5'6"/140

16:47

(was cautious in the backwards runs, as my plantar fasciitis was very painful afterwards, but it seems to be healing albeit slowly and it wasn't too bad)

8/6/08
13:47

13:33

legs tired from rowing/thrusters yesterday...I was slightly cautious running backwards, cause I wasn't on a track

16:46

12:37

as Rx'ed: 11:52 (PR)
Previous: 12:49.

M/35/170
Bozeman, MT

10:56

Previous: 11:33

32m
165 bwt.
as rx'd

10:38

12:14 as rx'd

Used treadmill, and used eliptical for running backwards.

12:32 I think I cant remember.

M/25/6'1/185

As rx'd

12:44

M/25/6'1/185

As rx'd

12:44

m/31/5'9"/195

11:46 as rx'd. PR by 65 seconds.

m/31/230/68"

14:58

31/m/190

16:05 on treadmill (7mph forward/4.2mph backward)

I have to say I'm astounded by these people posting 10 and 11 minute times. My best 1.5 mile just normal running is around 11:00.

m/39/175/6'0

11:42 as Rx'd. 4th CF workout.

11:14

i think my 400m path was about 50m short so add some time...need to find a track..backwards killed the quads but gave your breathing a break

M/22/190/5'11"

13:06 (PR)

11:37... pretty sure last time was 12:02 so big PR!

m/26/5.8/170

as Rx'd: 12:57

fiance
f/30/5.7/130

as Rx'd: 13:22

13:43 outside

(13:20 previous in Sailview)

Catching up ... first "Griff":

13:09

My quads were already hurting from Karen 2 days ago. Even worse now :-)

Jeff @ Crescent Bar Condo.
Did this around parking lot. Unknown distances. Took me about 12 minutes.

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

PR as rx'd

12:08

As Rx'd
16:02
266 cal.
Max HR 185 97%
Ave HR 173 91%

as rx'd
Split Times
-3:41
-3:20
-4:34
-4:04
Total 15:42
MAX HR 95%
AVG HR 87%

I also did an additional 3 rounds of 800m/400m backwards on the eliptical machine for a grand total ending of 39:42

Oh and now I weight 197 ... I've lost 5 lbs over the past 6 weeks doing crossfit ... slow but steady :)

17.34

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

17:30
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

12:10

m/34/5'9/174

CFWU - 3. Regular reps. Superman. Burgener.

12:34

800 - 3:03
400 - 3:03
800 - 3:26
400 - 3:00

Used Garmin GPS for 1st time today.

39m220

12:46

12:14min

M/26/5'9"/180

800m @ 8.5 mph
400m @ 4.0 mph
800m @ 8.5 mph
400m @ 4.0 mph

14:38

800m: 3:42
400m: 3:33
800m: 4:07
400m: 3:36

Total: 14:59

16.48

Not good

39/M/165/5'11"

As Rxd

12:44

Feeling good.

14.02

MBA 36 mins (rx'd)
HHA 16 mins (puppy)

No warmup, taking it easy for the past two weeks due to shoulder problems.

800: 3:12
400: 3:18
800: 3:54
400: 3:06

Total: 13:31

15:23

41/m/66/157

As Rx'd
11:03

Preceeded with 10 minutes of stretching and modified CFWU (used rows and pushups)
Followed with shoulder exercises and 10 minutes of stretching

14:18

Felt better than I expected. Next time I expect a much better time.

finally did this one ...

did it after the WOD with thrusters, pull ups, and situps

12:40

much harder than i thought

M/18/135

13:53

JuJu: M/18/155

17:00

M/19/5'7"/174lbs

As RX'd
13:55

-Improved 35 seconds from last time
-Ran on a track
-Running agitates my lower back, I'm going to stay away from it next time

23 minutes (32 yrs, 5' 6", & 166 lbs)

vacation driving day to beach.
rest day but...burpee challenge done

24/m/5'8"/150

as Rx'd: 12:16 (PR)

Had to do this one today. Shoulder bursitis is keeping me from doing anything arms related.

13:57 18sec improvement

CFWU x 3
dips
strict pullups
back ext. w/ 25 lbs
incl. situps w/ 25 lbs

1/2 Griff
800M run
400M run backwards

...didn't even time...first day running barefoot.

Take it back...what I actually did this day was:

5 rounds:
30 GHD situps (actually, last 3 rounds incline situps w/ 10 lb weight)
25 back extensions

10:36

M/39/170 - on Elliptical Machine

13:36

cfwu x 2
wod
13:11

Run 800 meters 4:30
Run 400 meters backwards 5:12
Run 800 meters 5:31
Run 400 meters backwards 6:05

M/18/185#

WOD as rx'd (done on 10/2/08)

12:05

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
TSCHANZY 46 YOM 165.5 5'9"

1ST TIME AS RXED, SLOW

13:19

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

30/m/6'1" 205

As rx'd: 14:38 (indoor track)
153 AHR
164 MHR

new to the website and was checking out some of the comments. what does rx'd mean?

25/m/5'10"/190

11:00 outdoor track

24/m/157

Last week- Outdoor track on a nasty day in Columbus, MS

800m- 2:55
400m- 1:59 (4:54)
800m- 2:56 (7:51)
400m- 1:52 (9:43)

Frank: 17:18
Kenz: 18:28
Lauren: 18:38
Renee: 18:39
Tara: 18:49
Max: 14:49
Alex A: 11:52
Carey: 13:33
Jack: 14:30
Mikey: 14:53
Pip: 13:14
VB: 15:59
Amanda: 17:46
Meghan: 17:40
Lama: 13:33
Wick: 14:33
Size: 15:35 (14:05 1 day later!)
Colleen: 15:50
Rachael: 22:51