Wow... first time for this one!

Sweet....

Not a bad WOD to do inside on a rainy day.

Should be fun :)

Bring it.

Hmmm... might have to add something to this one

Lame. We had to do this every tuesday and thursday during football, so this is less than new.

That said, I still haven't done sprints in a while. Probably should stop my bitching then.

Yep, going to have to add to this one. I'm thinking tabatas, then this WOD.

Have fun guys and gals........

This is what we talked about today for tomorrow.

Perfect timing!

"What do we all have in common? You increase my performance...you put a smile on my face." So true.

Wow, some sprint work after a 5 k on last cycle. sounds like a good start, and an opportunity to work on some lifting technique after.

Ah i never liked the uncomfortable feeling of a full out sprint, specially four time. Maybe work on my Oly lifts afterwards or some OHS/Pistols.

Hope all goes well.

I watched the video twice. I absolutely believe that what is happening on the Crossfit Endurance website is the future of endurance training. Having said that, let me say that its not for me, those folks are full on crazy...

I have already read a few posts saying that they will supplement tomorrow's WOD with other training.... good on you, work on your weaknesses every time a WOD leaves you with something in the tank. Be careful on the amount of "extra" training you give yourself so that you don't put yourself behind the power curve when the next WOD is Linda or Tommy etc.

Have Fun, Train Hard,

Billy

There is a new fad in fitness equipment the Fitness Anywhere TRX Force Training kit. Looks like more resistance bands attempting to incorporate "Functional Fitness". Anybody used or messed with this product? Good, bad a joke? Pop fitness? Any info is appreciated. Thanks.

sweet. another test of my foot/calf strength increasing now that i'm wearing fivefingers.

went bouldering today at the Y for the first time in the vibrams. definately changed my opinion of where i thought i was strong. i felt like a brand new guy at the wall today ha.

get some!

Re: 13

Yeah, the TRX are actually fairly close to the rings CrossFit recommends. The bands aren't stretchy but nylon and adjustable, but the handles are straight rather than curved like the rings (obviously).

#13

I knew some other Marines who had used similar things. But they decided they were too expensive to buy so the made there own. They were pretty much the same thing only at a fraction of the cost. How they did it, I don't remember but it wasn't anything difficult. and they are great when you don't have other equipment.

Missed out on the filthy fifty about a week ago because of work, maybe i will have to make it up today after doing the wod... time to meet pukie again.....

A CrossFit facility in an old firehall, that's just about my dream come true right there. Good video, good cert.

I like how BigBen whines and then still posts. There's a preview button for a reason...

This WOD, more than any other brings me to the brink of woofing my cookies.
Maybe I should ease up a little so I can do another WOD - NOT!

Doing Tabata's before this WOD would defeat the purpose of this workout for me - that is an intense full body sprint training session that contributes to my overall running speed.

"Frame-of-mind-wise" this one has me procrastinating the start of the first interval and dreading the end of each 2 minute rest period. For me that says it's in the range of intensity that I want - high.

I'm still trying to break 1 minute for the first 400. Last time was 1:08. Before that 1:11 and before that 1:14

I'm counting progress in seconds now. Trying for 1:05.
Run 5K time is improving too - 3 out of my last 4 5K's were PR's.

It's working.

#16

The TRX retails for around $100. I made two sets of similar apparatus for myself for about $20 with high test rope and some PVC. There's no magic to the thing, it's just looped rope through two 6' PVC handles with enough slack to wrap the end around something to hang. I also bought a couple carabeners just to make it all purty.

#16

The TRX retails for around $100. I made two sets of similar apparatus for myself for about $20 with high test rope and some PVC. There's no magic to the thing, it's just looped rope through two 6' PVC handles with enough slack to wrap the end around something to hang. I also bought a couple carabeners just to make it all purty.

I know I'll hate this while I'm doing it, but right now I'm looking forward to it!!

Hope to ave about 1:20/lap with the first lap at 1:08 ot faster. Laps 2 and 3 are really gonna suck!!

44/6'1"/185

so i've been working a lot on the oly lifts lately and thought i should give elizabeth a try since i haven't done that one in a while.

elizabeth as rx'd (squat cleans): 6:50 pr

real happy with that. ring dips usually kill me in this one but they were okay this time.

Could not be a better time for that video. I just did a Filthy Fifty (missed it a few days ago) and I got a...

24:28

which is TWO MINUTES AND TWO SECONDS FASTER THAN THE FILTHY FIFTY I DID LESS THAN A MONTH AGO! I really could not believe it at all. I've been crossfitting for a year and a half now and I still see improvements like this...

m / 170

I get killed with the heavy workouts, but the running workouts are too easy.

I guess I will do Fran.

I did Chelsea today and pushed myself ragged. I never thought I could do 150 pullups, 300 pushups and 450 squats in 30 minutes. Killer workout. After we finished by buddy and I rocked some kettlebell swings and this nifty exercise called a side press. Try it out and tell me it doesn't hurt.

Hey, is anybody doing CF over in the IZ? I'll be heading over to the sandbox in a couple weeks, and would like to link up with people to keep up on the WOD.

Running workouts are easy? I'd say they are as easy as you make them, just like all of the other workouts. If you're not trying to break a 400m PR or a combined PR on this workout then you need to bring the intensity up!

I don't like running very much, but I love this workout.

This one sounds awesome...but right now I can't do any impact stuff. Any suggestions on the equivalent of 400m on the rowing machine and/or bike?

#25 aloomis1

if you think anything on this site is easy then you don't quite get it yet. think about it.

#30

1 mile total is hard? We usually cover that distance in our warm up, sure its not at maximal effort but 1 mile isn't $hit.

My first thought about the WOD was "that's all?"

anyway, just my $.02

For a 6"2, 200 lb male who finished the 5K run in 24:56, what would you guys consider reasonable 400m times? This might be somewhat hard to answer without a better [read: more accurate] picture of my overall fitness level, but I'm just looking for ballpark figures so that I can figure out what kind of pace I should be setting.

Cheers!

MH#32

I'm 6'2" and 190-195lb, run 5K in around 22:00. My 400M runs are usually around 1:15. Anyway, this may not be accurate for you, but for what it's worth...

@John, Comment #33:

Thanks, I appreciate your input. I was planning on gunning for sub-1:25 on the first lap and then pushing it as much as possible from there. I think that will be the approach I take.

I feel that these single modality running days are just as important as the heavy lifting days. On a back squat day lift heavy and on a 4x400 day run hard and fast. 4x400m run as fast as I can with only a 2 min recovery does not feel easy to me. Run hard first. Then if you want to do some tabatas after, go ahead.

CFWU x2 (had to get into work early)

as rx'd
11:00

I ran this damn thing, got my guts all up in a twister.

Had been on the beers the night before so I was able to twist up a 1:35 average pace.

Might have to run one more to earn all the IPA's that turned my mind into a silly swirl.

m/38/6'3"/220

i don't know what i was thinking, but i did 4 rounds of 800m with 2min rest.

rd 1- 3:44
rd 2- 3:40
rd 3- 3:34
rd 4- 3:27
total- 14:25

Hoping for sub 1mim. for the 1st 2 rounds, I suck at running.

3-2-1 go!

#32 MH,

I could be wrong, but I believe each 400m interval is supposed to be an all out effort for each lap. Try and maintain the pace of the first lap for the last 3. However with only 2 mins rest between intervals you will see your time increase. I may take longer rest periods in order to max my running effort. There is a really good article on interval training and the amount of rest you should take between them based on the goals of your workout.

"REST AND RECOVERY in Interval-Based Training Exercise" CFJ issue April 2007
http://journal.crossfit.com/2007/04/rest-and-recovery-in-intervalb.tpl

You have to subscribe to CFJ to download this one though.

#27 Spear, there are many people doing crossfit in the IZ, At any point in the day you are likely to see 1 or 2 people doing the WOD in the palace gym. I can't speak for the FOB's, but I have heard that many of them also have a strong crossfit presence. I'm out in 16 days but I dont think you will have any problem finding some people to do the WOD's with.

4x400m is easy?
Maybe if you are doing times over 1:00. But if you are really running like 400m should be ran, then this is really tough stuff.

How to run a proper 400m?
Start like you would be doing a 40m dash and continue all the way to the goal.

The distance covered doesn't tell anything about intensity or effort in the sprint training. E.g. in a workout: 10x80m max, you'll run less than a 1K, and still it's a heavy workout for sprinters.

Brian McKenzie/CFEndurance's approach has worked for me. I've never run fewer miles/week, but I've exceeded my goals in my latest marathon & 17 mi race from Ouray to Telluride. Never mind the fact that I'm healthier and I'm not sabotaging my CF WODs by trying to put in high mileage weeks. I'm a believer!

#25 aloomis1 and #30 Nathan,

I'll be eagerly awaiting your posted results from this WOD (with splits). No one on this planet can honestly say that 4 attempts to run a 400-m PR with only 2 minutes of rest in between is easy.

Sure, this is easy if you do it in the standard "run at 5k pace" stuff, but if you go all out (like you should be!) then you'll be seeing stars.

Okay, okay...I normally don't get involved with anything other than posting my times/efforts in the comments section, but...

For those who are saying, "is that all" or "gotta add something" that's your personal choice.

Why discount this WOD though...I really don't understand. Perhaps some of you are new to CrossFit methodology; perhaps some are not.

In either case, if you take your warm-up seriously (as we all should) you've already begun to break a sweat...am I right? Have you ever considered adding the "Burgener Warm-Up" as well? Furthermore, this WOD isn't just "a mile run"--it's a TT (time trial) WOD...an absolute great opportunity to get a PR! How did you do last time? Or did you not do it because you felt it wasn't that difficult?

Let's face it folks...Coach and crew know what they're doing...trust them! You never know what's in store for you tomorrow...

Okay, I'm done - now GO GET SOME!

#29 CK,

The standard sub for 400m runs is 500m rowing. Have fun with that one! :-)

Re. TRX,

The progenitor to the TRX hung from the pull-up bars in CrossFit Santa Cruz (Old HQ) for five years before the TRX was "invented". It's a poorman's substitute for rings and fractionally effective. They've still not realized the number and variety of exercises we found with ours.

5 min WU on treadmil at 5 mph.
Samson Stretch.

Lap 1 - 1:08
Lap 2 - 1:06
Lap 3 - 1:10
Lap 4 - 1:12

5 min Cooldown on treadmill.

Really feeling it in my glutes afterwards.

did similar workout on a treadmill yester day.

10 rounds for time

run 400m
10 burpees

27:19

probably work on a oly lift today and wait for the WOD tomorrow

My gym just got a few C2 rowers and I've been itching to try them so I think I'll sub 4 x 500M sprint rows.

To the folks who think this is an easy workout, I'm surprised.

Check out "Rest and Recovery in Interval Based Training" in April 2007.

I have to agree with those who say a 4x400 is easy. After the 8x1200 all-out (which for me is about 1:08 per 400) workout that I ran with my cross country team last week, only doing 4x400 feels like a rest day... but then, I'm the one who considers 10 miles a short run :-)

1:23
1:21
1:26
1:29

Total Time w/rest: 11:40

Off to visit "The Heir" in Denver for Parents' Weekend at DU. Two days off--no time to visit the Affiliates in town so apologies to Skip and Randy. This is a good WOD for a bonus Monday for me.

You know, when I was in college the captain of the track and football teams was a 400M guy in the winter and spring. With heats and relays that meant four 400M runs every meet. I watched him puke four times at EVERY track meet.

These 400M runs should have the intensity of 4 "Virtual Frans" back to back with 2:00 rest intervals. Crossfit intensity. Got anything left after that? Go for it.

P.S. Um, Coach, just kidding about the 4 "Virtual Frans", OK?

29/m/5'11"/200

As rx'd with a 2 minute rest between rounds

1:14 (PR)
1:21
1:25
1:25

Felt slow after the first round (obviously).

Phew! Didn't push nearly as hard as I should, AND I forgot to time each round.

12 min, 42 sec.
I guess, minutes of rest, and divided by 4 relays, I average 1.675. Wow. Blows. Need to work on that!

M/43/6'/215
as rx
13:00 Needs seroius improvement. Will keep @ it.
SDJ

1:26
1:15
1:14
1:19

re: #18 gaucoin

I guess I just like the attention or something...

lagging one day behind so is a rest day, did attempt the pull up world record of 47 in one min today, got 24 in one min. wonder if anyone else fancies a go?

Strict form, no kip of any kind, from dead hang to chin over the bar.

Goodluck!

27/6'8"/215

On the treadmill.

1:22-1:21-1:22-1:16

11:21

Mark - 1:39 Theresa - 1:48
1:40 1:53 :(
1:40 1:50
1:40 1:45 :)
(no knee issues!)

This is a seriously intense sprint workout that if done properly will feel like you hit a wall. The rest/work ratio is less than 2:1 for most people. If it is that easy for some I would suggest manipulating the rest/work ratio to 1:1 while attempting to maintain your pr in a single 400. I always find myself lying on the ground after that fourth one just like I did fran or elizabeth.

First, let me say that I am an avid devotee of CrossFit... but, I'm still a neophyte (just began in July).

I have a concern about the Brian MacKenzie video.

Essentially, he stated that all long/slow endurance athletes age faster than a short/fast CrossFit athlete. Can someone please tell me where it's substantiated that long/slow endurance training will greatly age the body? I'm inclined to believe this statement on its face, but I'd like to see some science behind it. Without that proof, it feels like a redirected "Boyle Rant" which I was just shaking my head about this very week. I listened to the CrossFit Radio segment with Coach Glassman, addressing the "Boyle Rant", and was impressed by how soundly he debunked Boyle's arguments. When I put my iPod down, I thought to myself "that's the mark of a bona fide fitness regime: one that doesn't have to attack other fitness ideas because its principles are sounder according to science." After MacKenzie said that long/slow endurance will age athletes faster, I thought "how can that be proven?"

That's like a wild statement I make in jest: "I'm 6'7" so I'm going to die young... afterall, how many tall elderly people do you see walking around?" That feels true on its face, but is there any proof?

Again... I'm an avid fan of CrossFit, I'm just looking to better understand. If anyone can help... that would be great.

I am on a cycle of hitting some very tired days followed by some great energy days. Yesterday was Extremely tired.

10 Rounds:
12 Burpees
12 J pull ups
= 27:09

Erin

I could not agree with Brian MacKenzie more. I am in the Army and must take a PT test twice a year which includes a 2 mile run. I used to run, run, run to prepare for it. The last 6 months I did nothing but crossfit to prepare and almost no running. I just took it and shaved 10 seconds off my 2 mile time and barely broke a sweat. Thanks coach, this stuff works!

I'm finally back into the workouts after moving to England for school! I've missed this so much!

1:30
1:30
1:30
1:30

That's as fast as the treadmill would go, so next time I'm gonna do this outside :)

12:15...about 1:30 for each lap.

If you think this workout is too easy then you either a) aren't running hard enough, or b) have completely lost your ability to attain sprint speeds.

Food for thought: Clyde Hart, who trained Michael Johnson, Jeremy Wariner, and a number of other historically great 400m runners has built his program around the following workout...

2 X 450m
10 minutes rest
All 450s under 1:00 (good) or :55 (elite)

Before setting his semmingly unbreakable 400m record, Johnson did 2 X 450 with 8 minutes rest between 450s and clocked both 450s in :50 (!).

If it's good enough for guys like them, it's good enough for us.

1:46
1:44
1:48
1:41

Treadmill between 9 and 9.5 mph, .25 mi

M/58/175

Used row C2 4x500m 2r =5:59.8

Sorry 7:59.8

I'm always glad for the running days. On these days, I finally feel like I don't have to scale the WoD. I know that I can complete it, but I also know that done properly I'm still going to be completely destroyed by the end.

On the other hand, I hurt my lower back doing Sumo Deadlifts on Fight Gone Bad 2 months ago (not blaming xfit... blaming my bad form), and since then I've been terrified of most of the strength exercises that resemble a deadlift or a squat. I watch the videos but I can't seem to fix my form, so I tend to find a body weight exercise WoD and do that on the heavy lift days. Any advice on how to get back on the horse?

1.26
1.26
1.26
1.30

#72

I had a similar issue, and I used romanian deadlifts to get back on track, starting with a cautious weight and gradually increasing. Don't lower the bar much past your knee, lower by pushing your but back, look straight ahead, pinch your shoulderblades together, arch your back, and go up by pressing your heels into the floor and squeezing your butt. Go slow and do it right.

You should be going down by pushing your butt back, and going up by pulling your butt in. Focusing on this will get you to use your glutes for what you have been using your lower back for.

I find this helps refine technique in the portion of the lift where most people get it screwed up.

PS I created a new exercise... The wife press.

Step 1. Pick up your wife.
Step 2. Raise her over head for full range of motion.
Step 3. Put her back down.

That's one rep.

If she's a real wiggler it's a great core exercise, as well as a strength developer.

PS. I'm sure most Xfit ladies can do a husband press!

Thanks #74. I'll give those a shot.

How to run a 400m? I would have to disagree with starting out like a 40m then carrying through. Start out fast, but under control and don't blow all your energy in the first 100m. That way you conserve that energy to run negative splits, and keep good form through the end of the lap w/o flailing too bad.

#76,

Oh, almost forgot, as an even easier remidial exercise, hold something behind your back (a purse, kettlebell, whatever) so that it covers your but. Then try to push it as far backwards as possible. If you bend at the waist (using your lower back) the item will barely budge. If you bend at the hips (using your glutes) the item will go back quite a ways. Holding the item behind you with two hands also reinforces the feeling of opening your chest by pinching your shoulder blades.

About 95% of deadlifting back problems are from failure to use your booty.

I really wish there was a track around here. Had some technical difficulties with my foot POD, but splits should be fairly close to actual. Pretty consistant but slower than last time.

1:08
1:17
1:18
1:18

bw 165

all runs on treadmill @ 12
last run w/ incline @ 2

Charity-
had a hard time finding the black 200M mark in the dark.
1:22, 1:22, 1:23, 1:22

#25 Aloomis.

The run WODs are too easy? Obviously you aren't running hard enough. Too easy is doing this WOD as a jog.

I was hoping for sub 1:00 for at least the first run (maybe around 0:58) Here's what I got:

1:00 (previous 1:02)
1:01 (previous 1:03)
1:03 (previous 1:10)
1:05 (previous 1:08)

Pretty stoked about those results. My legs feel like lead now. Difficult to lift them to go up stairs. Enough rest. Time to stretch.

24m/155/66"

1:21
1:23
1:15
1:18

Did the last two chasing down a buddy. He pushed my pace a bit.

don't have a track and i didn't want to use the tread mill so i did two big laps around the house, should be around 400m

1:30 per lap (+/- 7 seconds)
12:08 total

did a hang board work our after, my elbow is now on fire!!!

any advice for getting rid of tennis elbow, its been an on going problem for around 6 months. rest helps but it always comes back (i can't give up the cause either [climbing is too much fun])

-Jeremy

I didn't have mine completely measured to 400m. But used map quest to get pretty close. I was probably running either a few meters shorter or longer.

Yeah, 2mins rest really isn't enough if you're going in a full sprint. I blew my load the first round and the other three never really recovered. Can't really get best efforts for this workout, at least for the following two or three.

1:05
1:15ish
1:20ish
1:15

Total time: 13 minutes

I don't understand how anyone can say 4*400m is easy, even for the xcountry runner. So you run a 1:08 400m during the 1800 runs, that still is not your maximal effort for the 400m. If you push yourself maximal speeds for the 400m it will kill you. Have you never experienced or seen someone after 400m sprint at a track meet? They are dead.

The only reason it's easy is you are not pushing yourself to 100%.

For number #33, I run a 5k in 25:59; but I run the 400m between :52 and :56 seconds. So the gauge is different for everyone.

33/F/5'10"/150

Rainy and cold today. Worked on four rounds of:

max rep 20" box jumps for 90 seconds
rest 2 minutes

40
42
43
43

Anyone else wonder if Gillian is on the juice? I always wonder when I see and hear her on the videos.

Did Fran before the WOD.

New PR 6.12min

Really happy about that since I did it around 12minutes a month ago and 7.15 2weeks ago.

Really exhausted after that.

4*400m as Rx'd
1.23
1.23
1.23
1.23

So tired, can barely walk. A month into crossfit now! :)

#63

Have you ever LOOKED at Lance Armstrong? Or Paula Newby Frasier? Levi Leipheimer? The entire Tour d'France peleton or the Hawaii Ironman pro field?

LSD utilizes the oxidative pathway - plenty of evidence shows that aerobic activity oxidizes your body. When your body undergoes oxidation, it ages. You are constantly oxidizing your body when you burn energy - sitting on the couch is an aerobic (oxidative) pathway. That's why we look old when we get old - oxidative damage.

That's why people always recommend crap tons of Vitamin E (an ANTI-oxidant) for endurance athletes - to reverse aging.

Running is obviously not my strong point:

Ran on a 200m indoor track:

1.13
1.26
1.37
1.45

M/43/6'0"/175
C2 rowing 4x500m:2min rest
1:46.5
1:47.0
1:46.7
1:46.2
177MHR/146AHR/123recovery
27spm
289watt average
Going to do CFE Workout this afternoon
6x2min:1min
should be fun

30yo/M/6'4"/214#

Did 90 seconds box hops at 20" instead of the sprints...Stormy day in Atlanta.

37
38
35
39

BTW, I don't think Gillian is on anything other than extremely heavy doses of HARD WORK! And a lil' ice cream ;-)

Up and back with a little more than two minutes rest in between sets. Had to reset the stopwatch after each run/break.

1:28
1:26
1:26
1:23

40/m/176cm/72kg

As rx'd

1:18
1:17
1:17
1:16

Total 11:09 (including rest time)
PR by 8 seconds

#63. Enjoy the reading... Oxidative Stress: Aerobic Training
In chemical terms, oxidative stress is a large rise (becoming less negative) in the cellular reduction potential, or a large decrease in the reducing capacity of the cellular redox couples, such as glutathione. The effects of oxidative stress depend upon the size of these changes, with a cell being able to overcome small perturbations and regain its original state. However, more severe oxidative stress can cause cell death and even moderate oxidation can trigger apoptosis, while more intense stresses may cause necrosis.
A particularly destructive aspect of oxidative stress is the production of reactive oxygen species, which include free radicals and peroxides. Some of the less reactive of these species (such as superoxide) can be converted by oxidoreduction reactions with transition metals or other redox cycling compounds (including quinones) into more aggressive radical species that can cause extensive cellular damage. The major portion of long-term effects is inflicted by damage on DNA. Most of these oxygen-derived species are produced at a low level by normal aerobic metabolism and the damage they cause to cells is constantly repaired. HOWEVER, under the SEVERE LEVELS (Overtraining) of oxidative stress that cause necrosis, the damage causes ATP depletion (this is yet another point to what it is we are doing), preventing controlled apoptotic death and causing the cell to simply fall apart.
On the Production and consumption of oxidants:
The most important source of reactive oxygen under normal conditions in aerobic organisms is probably the leakage of activated oxygen from mitochondria during normal oxidative respiration.
Other enzymes capable of producing superoxide are xanthine oxidase, NADPH oxidases and cytochromes P450. Hydrogen peroxide is produced by a wide variety of enzymes including several oxidases. Reactive oxygen species play important roles in cell signaling, a process termed redox signaling. Thus, to maintain proper cellular homeostasis, a balance must be struck between reactive oxygen production and consumption.
The best-studied cellular antioxidants are the enzymes superoxide dismutase (SOD), catalase, and glutathione peroxidase. Less, well studied (but probably just as important) enzymatic antioxidants are the peroxiredoxins and the recently discovered sulfiredoxin. Other enzymes that have antioxidant properties (though this is not their primary role) include paraoxonase, glutathione-S transferases, and aldehyde dehydrogenases.
Oxidative stress contributes to tissue injury following irradiation and hyperoxia. It is suspected to be important in neurodegenerative diseases including Lou Gehrig's disease (aka MND or ALS), Parkinson's disease, Alzheimer's disease, and Huntington's disease. Oxidative stress is thought to be linked to certain cardiovascular disease, since oxidation of LDL in the vascular endothelium is a precursor to plaque formation. Oxidative stress also plays a role in the ischemic cascade due to oxygen reperfusion injury following hypoxia. This cascade includes both strokes and heart attacks.

Hope this filled your head with enough information to grasp what over training might do, as this was just a look at oxidative stress. Not over training!

If you do this one right, you shouldn't have anything left in the tank. You are looking at the absolute fastest 400M runs you can muster.
This one always kills me and inspires me! :)

Great video... really sums up what I'm always trying to tell people.
Happy Friday! :)

3,2,1...Go!

Four rounds for time:
Run 400 meters
Rest 2 minutes

rounds were
1. 1:08
2. 1:14
3. 1:19
4. 1:20

total time 5:01

James S #41,
Thanks for the input. I look forward to checking it out when I get over there. Safe travels home!

AS usual, it looks like an easy WOD! I almost meet pukie at last round. I gave all I had.

1:13
1:13
1;13
1:14
1:18 (i didnt remember if it was 4 ou 5 rounds ;0)

Hoo-Rah

13:05 down and back in the street. Note to self previous times on the track don't compare to this

m/24/6.1/198

CFWU (3)

As Rx'd:

11:40

A little disappointing, but somewhere to start.

26.m.6'4''.225lbs

All four on treadmill, 10-10.5mph. Back is still recovering, so this one was a struggle. Looking forward to being healthy the next time this comes around.

24.f.5'4''.115lbs

TM, 9-10 mph.

M/52/175
WOD as rxd: 5:29
100 GHD sit-ups

#63

Oxidative stress can come from many two main areas; over exercise and the food you consume. This particular section is on over training. What he said was that those people that over train (long/slow) duration "look" older. He did not say they were older. This is due to oxidative stress on the body.

We can get into cortisol levels and its purpose in the body and its direct correlation to oxidative stress. Oxidative stress in the body is compared to cutting a head of lettuce and letting it sit on the counter top. The "browing" effect that you see is oxidative stress. This same principle happens within us due to free radicals and oxidative stress.

You can reduce your level of free radicals and oxidative stress by decreasing your stress levels, long duration exercise, and eating properly (fruits and veggies).

Oxidative stress breaks the cell body down and therefore the cell losses its integrity. Once this happens the cells dont function properly.

Aging, after all, is the break down of the cells and their integrity.

I know this is not a textbook answer but I hope I put it in terms where you can understand.

m/39/5'8"/160

I hate running, so I did it as fast as I could to run for less time. That's the way I look at it anyway. All these times are new PR's for me.

1:31
1:30
1:28
1:26

Did it on a treadmill and went a little faster each time to hurt a little more. Great workout.

36/M/6'5"/210

1:28
1:22
1:29
1:26

Regards,

Dave

36 y/o male, 149#, 68"

CFWU
WOD as rx'd
1:34
1:32
1:31
1:33

Comment #72 - Posted by: S Chaffe at October 24, 2008 6:47 AM

Like you I have had problems with my lower back. I've injured my back doing both squats and deadlifts.

After I checked my ego at the door, I attended a Starting Strength Lifting Seminar with Coach Rippetoe. In that weekend I learned that I had jacked-up form for both squats and deadlifts.

I started the squatting and deadlifting after the seminar using what I had learned. I used the Starting Strength routine from Coach Rippetoe's book, Starting Strength ( http://aasgaardco.com/tacpr/?page_id=110 ) to progress in adding weight as well as to improve my lifting technique.

I started at 65lb on squat and 95lb on deadlift with a focus on technique. Time and again in the gym I would be ashamed and impatient with the light weights that I was lifting and I had to remind myself that the goal was NOT the weight but the technique.

After little more than a year I now have solid lifting technique in the 2 lifts and have lifted 315lb in a legit squat and pulled 350lb with good form in the deadlift. Most importantly, I have had NO problems with injuries to the back.

Need some help... Looking to purchase rings and wanted to know the measurments for hanging them. How high above the ground and how much head space do I need? Will a pull up bar about 7-8 feet off the ground be adequate?

Great Video!!!

Now I really can't wait for the Running and Endurance Cert that I am going to...Being a 2 time Ironman myself, I am super excited to see how Crossfit Endurance is going to change my performance at Ironman CDA in 2009. I started doing CF a little over a year and a half ago with less tri-specific training and I have seen for myself performance improvement in racing and I just cant explain what I am doing to others except Crossfit. The triathlon community that I am involved in has a bunch of dis-believers, which I am thankful for because CFE is my secret weapon. Especially for me because I do not have a proto-typical triathletes body (6-2, 270#).

To them I just keep saying "Different isn't always better, but better is aways different!"

1:22
1:26
1:27
1:30
Total work time 5:45
Total time: 11:45

Oops...typo...what I meant to say was....

"Different isn't always better, but better is ALWAYS different!"

m/37/185

1:37
1:36
1:33
1:33

13 Minutes @ 10 MPH

#95 - BMacK and #104 - J-man

Thank you for the information. It's much appreciated... I can put Brian's comments into context now.

14

#88 - I've wondered the same thing about Gillian, but it's a topic that nobody ever seems to confront, and I doubt that the games will begin to test for roids.

This WOD meant to be aerobic or anaerobic?

#118
It was anaerobic for me. I had a hard time doing any skills afterward since my legs started cramping.

CFWUx3 (8 pu's and 8 ring dips, I am adding 1 rep each day to work up to the full 15 reps)

1:13
1:20
1:28
1:28 was scared this was going to be 1:36, glad I did not keep slowing down.

2 minutes rest between
1:07
1:09
1:14
1:19
On 400m track
43/m/178#

M/32/172#/5'10"

My run times are getting better but are still not great.

As Rx'd on Treadmill:

1:27
1:26
1:28
1:40 (gassed out about .15 miles into this lap)

wow, i almost feel embarassed to post my times. forgot my inhaler and it was tough.

2:02
2:19
2:26
2:24

maybe next time will be better.

9:39
only rested 1.5 min

I agree with #86. I've been in cross-country and soccer for my whole life. Even if I push it as hard as possible, I'll be dead. Its the same principal as evey other workout, high intensity. Sprinting involves the entire body, ex.. notice how muscular the sprinters in the olympics look vs any other runner. Just run fast, haha. I'll enjoy this one :)

1:31, 1:29, 1:26, 1:20

Run out and back on the road with a whole PE class from a local school this morning. Brrr...

Why would they take down Mike's WOD comments? It was absolutely hilarious!

Quick summary of Mike's Epic WOD
Step 1. Eat Baconator
Step 2. Run 400M
Step 3. Eat Baconator (#2)
Step 4. Run 400M
Step 5. Eat Baconator (#3)
Step 6. Run 400M
Step 7. Eat Baconator (#4)
Step 8. Run 400M...stopping half way to throw it up.

Maybe we should make this a named WOD, simply "The Baconator"

M/27/6'4/190

As RX'd
11:18

WTC

sub row 500m

1:46
1:49
1:50
1:53

Mike Donnelly

M/65/6"2/220

2:56
2:56
2:55
2:58

Never could run very fast.
Oh well

33/M/184/6'00"

Had to use the treadmill today due to weather.

1:14
1:17
1:18
1:15

Total time (including the rest): 11:04

Dan D.
www.CrossFitStickers.com

1:09
1:14
1:22
1:28
as rxed

Rode bike 8 miles to beach.

Did 400's in the soft sand.
2:12
2:05
2:06
2:03

Running in the soft stuff is brutal but once you hit the pavement running is almost easy.

38m/6/183

wod as rx'd since 5/22/08

1:30
1:22
1:15
1:09

1416 ..... your turn chief

I was taken back when I saw today’s WOD involved running. Our friend’s 8 year old son passed away yesterday (10/23/2008) after year long battle with a rare tumor. His name was Gunner Gillespie. For more info, visit: http://www.caringbridge.org/visit/gunnergillespie .

A group of us have been training to run in a mini marathon in Indianapolis on 11/1 to raise $$ for his medical expenses. We are “Runner’s for Gunner”, which, in my book, is what today’s workout will forever be called!

M/32/188/6'

as rx'd

1:21
1:15
1:17
1:15

2 minutes feels like an awfully short time...

18/M/175/6'

1:05
1:20
1:25
1:23

Tough but feels great afterwords

m/26/5'10''/195#

as rx'd
1.08
1.16
1.28
1.22

total 11.25

M/39/5'6"/193

Well... so much for the shins holding up. Left leg feels like I dropped an anvil on it. :(

Maybe it's just a flesh wound.

Anyway:

2:05
1:46
1:53
1:46

Plus 6 minutes for the interset rests...

Which makes it a total of 13:30.

Since my last time was 16:00 - AND I'm 3# heavier, I consider this progress. My 10 minute mile is now down to 7:30.

Almost worth the shin. :)

M/39/6'/245

@14:00 with rest

1.28
1.27
1.29
1.28

Feck! That was rough!

m/29/5'9"/169

Hit Monday's WOD today (081020).

5x Thruster-95#
7x Hang Clean-95#
10x SDHP-95#

max rounds in 20 minutes.

As Rx'd-8 rounds +5 thrusters, 7 cleans, 5 SDHP.

1:21/1:21/1:35/1:36

last time 1:20/1:20/1:29/1:31

so every round was slightly slower than last time, disappointing. This time I did the workout on a cinder track as oppose to a regular track not sure if this slowed me down or if the cold air burning my lungs contributed but still diappointing.

I love sprinting in the park! Beautiful day (again) in San Diego- gonna hit this up after work this afternoon. I would recommend running OUTSIDE if weather permits, NOT on a treadmill! A treadmill/gym is a cognitively sterile environment, with no new environmental cues/challenges. I like running on uneven ground, in a park or at the beach.
Treadmills are nasty for running posture and put unnecessary stress on the back and joints that is unnatural. Of course, if it's snowing out or you're locked inside for some reason- jump on the mouse wheel!

Couldn't agree more with Brian's video- I think endurance sports (triathlon, marathon, etc) are a very bad idea and have no idea why one would choose to engage in them. But if one is going to, the training he recommends seems like a better way to go.

I'm a neuroscience PhD student studying oxidative stress on the brain and all the havoc it wreaks- namely, neurodegeneration! Diet is the main culprit but over-aerobicizing exercise is another. Compare the body of an olympic sprinter with a champion triathlete. Look at a Tour de France rider or marathon runner when/if they hit their 50's. Enough said!

Hope everyone has a great weekend.

:75, :73, :80, :80

Not quite as good as last time but definitely full effort. My 9 year old son did 2 laps, 1:41 and 1:37. Awesome work Stephen!

1:07
1:24
1:27
1:22

Rehabbing pulled calf, so i held back on these.

Using treadmill at 0.0 incline:

.3 mi @ 8MPH
.3 mi @ 8.4 MPH
.3 mi @ 9.0 MPH
.3 mi @ 9.5 MPH
.3 mi @10.0 MPH
.1 mi @10.0 started to hurt so I stopped

CFWUx3
As Rx'd
12:09

AS RXED 5:40 TOTAL

2:12
2:08
2:02
2:04

as rx'd @ 2% incline

tougher than I thought; funny you guys were talking abt the TRX b/c right after this WOD I worked on that afterwards; very effective piece of equipment

4 laps each on 14/mile track, incl rests

14:05

1:15, 1:21, 1:17, 1:19
31/M/170/5'7"

Illini Jason #136

I read Gunner's story and I too will run for Gunner today, and in the future. Hey Gunner, it's pretty cool that you've inspired people that you never met.

God Bless you, your family and friends!

27 / M / 175

1:23
1:31
1:41
1:25

CFWU x2 and working snatches with body bar

round 1 1:38
round 2 1:39
round 3: 1:38
round 4: 1:38

done on treadmill no grade

worked on muscle ups (made 5...2 in a row at most the rest singles) and did 16 cycles of sprint 10 sec, rest 20 sec. from the endurance site yesterday.

TOODLES! :)

DJ
CFWU x3 (+25 8-Counts per round)

WOD
:01::20
:01::19
:01::12
:01::10

Tabatta Rowing (increasing Wattage 10% each rd, starting w/body weight)

Squat work to cool down

Holli
:02::04
:02::02
:01::54
:01::53

SaraD
:01::53
:01::53
:01::46
:01::47

Felt good to actually do a WOD. I miss CrossFit when I'm unable to get down.

Get some, Go again!

As Rx'd

1:35
1:30
1:23
1:26

also did Grace in 3:54 (PR)

33 yom 220 bwt

substitute teaching toady and stressing for time so went right into 4x400 during my prep period:
1:11 same
1:13 -:02
1:15 -:06
1:22 -:01

had time left after recovering from almost meeting pukie, so I kicked out an "uneven grace"
30 reps of 135lb power clean and jerk
time: 5:34

M/47/190 lbs

CFWU x 3
1/4 mile run x 4

92*84*79*79

Treadmill wouldn't go faster than 12 mph and it was raining out so I thught I might melt

m/29/230/6`6"

1.13
1.20
1.21
1.19

Total excluding rest: 5.13

could only do shallow inhaling after last round, felt pukie creeping up behind me...

M/31/6'3"/200

11:05 total.

1:15-1:23 per lap.

As Rx'd: 11'57" (PR)
1st Lap: 1'22"

Ran in Vibram FiveFingers. Calves hate me.

I am behind a few days, have been slacking.

Ran the 5K 34:59. Could have shaved off a minute or 2 if I hadn't taken the dog :)

Next time I want to run sub 30 minutes

33/F/126

2:13
2:14
2:15
2:11
--On Treadmill... seemed to waste 15 seconds or so as it revved up to a running pace. Wonder what difference would be on an actual track.

37yom 208# 6-01

1:08 pr and spent my load.
1:19
1:33
1:32

First MU ever today after runs.

M/31/6'/194

1:06
1:08
1:24
1:22

11min exactly w/ 2 min rest between intervals

Me:42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Greg A's Warm Up 15 reps per exercise. 5 Burpee Muscle Ups (55 seconds)50 double unders and some handstand practice.

WOD: 400 Meter Sprints (One of my Goats)

1:17 (Ties my PR)
1:20
1:25
1:25

Rested 2 minutes between each round

Cool Down: 1 Bar Muscle Up

Have Fun, Train Hard,

Billy

Snatch:80%x3x3
C&J: 80%x3X3
Front Squat:%2x3

WOD
1:37
1:40
1:40
1:45

m/42/202/5'11
mile warm up and mile cool down (50 with 10mph wind)
as rx'd:
1:27 (thought I was moving much faster)
1:29
1:35
1:35 (spent)

Hate not doing workouts as rx'd, but im on duty and my department has a thing about sprinting up and down the street on duty and the treadmill alone doesn't cut it.

4 rounds for time.
Run 400 meters
50 squats

11:13

m/35/217/5'11

AS Rx'd
4x400m

1:39
1:21
1:30
1:24

I don't know if it's exactly a PR. The last time I did this my 400 m's were around the 1:45 range...but it was on a track. Today's WOD was done on the treadmill so I don't know how much a difference that makes.

20x4 GHSU

m/41/72/175

as rx'd - 1 m w/u ~8; 1 m c/d ~8
82/77/72/82
Did it with a 20 mph wind gusting to 30 mph - nasty. Reps 1, 2, and 4 were crosswind; rep 3 w/ partial cross wind (~100m) and then w/ wind.

as rxd.
1:42
1:38
1:36
1:30..jb

As rx'd:

1:39
1:55
2:03
1:59

for a total of 7:36

CFWU x2
WOD as Rx'd on TM
1:33
1:34
1:35
1:31
AWESOME WOD very little left in the tank... TM warmup took almost 13 seconds to get up to speed so the times should probably be 8 or 9 seconds faster but oh well...!
Followed up with 30 Burpees and some stretching and PullUps using varying grips...trying to work my weaknesses.

37/m/5'11/160

4x Run 0.25 on elliptical at max incline
Rest 4 minutes
Total 22:49
2:18-2:31-2:54-3:06

1:15
1:33
1:35
1:33

11:56

One second faster than last total time, but much quicker first 400. Still fairly sore from the 5K and other workouts in last sequence. Didn't concentrate on Pose during the 3rd and slowest 400. Last 400: avg HR 175, peak 193, rec 63. At Soquel High. Next time try laying down during 2 min. rest.

Subbed 500m. rows.
1:34 1:38 1:42 1:42

Ok, decided to do it aerobicly...1.25 mile warmup, 4x400m at 90 sec on the nose for each, 1.5 mile cooldown.

as rx'd
11:08 total

No PR's but still a decent score. Running feels sloppy, need to work on that. As Rx'd:

1:12
1:13
1:13
1:14

4:52

Last time (080830)

1:14
1:10 (PR)
1:11
1:13

4:47 (PR)

20/m/172

With only 3 hours of sleep, I wasn't expecting a great performance today. Wow was I shocked!

0:57 (10 second PR!!!)
1:22
1:32
1:33

Total time w/ rests - 11:24

00:58
00:59
1:01
00:56
I ran the 400 at college. 47.5ish was my best. I hate that race...

1:10, 1:22, 1:22, 1:22

Running for any legth of time or distance has always been a nightmare for me. In just over a year of crossfit I have run 5K or more a handful of times. My first attempt in my first week, I couldn't complete.
2 months later was my second attempt at 28:40. Now, almost a year later, having done maybe 3 more attempts in that time, my 5K time 2 days ago was at 22:50. Amazing, considering coming back from a hip injury that took me out for a few weeks this summer.
My new Goal is a sub 20 minute 5K by the end of January, 09.
Day 20 of Burpee challenge.

1:25/29/28/29

28/M/140

1:22
1:27
1:30
1:29

11:51 total

M\43\190

As Rx'd, 12:56 total time

I just wanted to resonate the consensus that the TRX bands are a waste. The university that I attend and used to train at purchased an unnecessary amount of these. Since the two handles have a strap that join together at the top (like an upside-down V), they aren't ideal for ring dips, muscle ups, or much of what we would want them for. Not to mention most of everyone here has found a way to create them for a fraction of the cost.
------
Not that anyone missed me, but I'm in the middle of taking a cycle and a half off, but was itching for some activity today. I dabbled a bit with some overhead squatting and back squatting. Never overhead squatted with heavy weight, so I worked up to doing sets with 135. Afterwards I back squatted 315 (3x5) and worked on consecutive muscle ups. I'm going back to resting through this cycle now, but just wanted to log my workout for my own records.

Good luck with the WOD!

screwed up my time on the first 400m
1:06
1:10
1:10
my first 400m felt faster but i stopped my watch early on a route I have never run before.

m/19/145/66''

as rx'd

4 rounds
run 400m
rest 2 min.

got 11:45 total, killed me

22/m/180

1:13, 1:15, 1:25, 1:23 = 5:16 as rx'd

F/22/5'6"/140

As Rx'd

1:28 to
5:09 to
8:53 to
12:33
= 12:33 - 6:00
= 6:33

========================

1:16
1:16
1:25
1:29
total=11:28(pr)

========================

1:12, 1:20, 1:24, 1:23

26m/5'10"/180
As RX'd
1:20
1:20
1:26
1:22

Felt kind of slow.

M/39/6'1"/202

14:36 as rx'd

36/M/5'9"/215
As rx'ed 4 rounds
2:00
2:05
2:02
1:54
Even though im a former active duty Marine running is still not my strong point.

Cody Lee Johnson: No, thank you for your kind words yesterday.

ITBS Recovery

Before ITDS I'd run between 1:25 & 1:35 so I did 4 rounds of as many burpees as I could do in 1:30 with a 2 minute rest between rounds:

29, 29, 27, 29
Total: 114 in 12 minutes

M/25/6'1/175

CFWU

WOD as rx'd:

1.12 (PR)
1.13
1.20
1.24

My speed definitely improved on my first two sets; however, due to the fact that we haven't done much running lately, my stamina just wasn't there down the stretch. Legs felt wobbly coming down the final straight-a-way.

1:17
1:16
1:17
1:19
Did these on a treadmill, just like last time.
It takes awhile for it to warm up so I think I could make it under 1:10 on a track. Beat my last times by a small margin.

m/36/185 (oh wait... Yesterday was fair day... 195# ;-)

4x 400m (1&3 uphill, 2&4 downhill)

1:30
1:28
1:56
1:35

M/22/6'/160

1:15
1:32
1:21
1:27

Total = 11:35

Slower than last time, but also done on a dirt path rather than standard track.

i did cindy yesterday and got 13 rounds

M/42/212

On treadmill@ 2.5% Incline. Starting the 400 once treamill was up to speed.
#1 1:30 @ 10MPH
#2 1:25 @ 10.5 MPH
#3 1:30 @ 10MPH
#4 only 3/4 Lap Pucky was behind me had to get out of his way
#5 1:42 @ 9MPH

Total time 14 min. On pavement slightly rolling hill. That's right 4X400 at 2 min each. Really hard for me.

Hey guys, does anyone know the band from the "Ramstein" video from a couple of days ago? if you do please post it.....Thanks....DJ

1- 9.0
2- 9.5
3- 10.0
4- 9.7--8.5

on treadmill with 1% incline

M/22/6"2/200.

4x400m on a track, in temperatures below 5 degrees C with blustery, cold winds.

Lap 1: 1:17:28
Lap 2: 1:17:81
Lap 3: 1:22:51
Lap 4: 1:24:89

Total time: 5:22:40 + 6 minutes rest, for 11:22:40. I wanted to keep my laps sub-1:25, so I'm incredibly pleased with myself. Lap 4 was death.

cfwu x 1

1:07 .25 mile run
1:53 rest
1:12 .25 mile run
1:48 rest
1:26 .25 mile run
2:04 rest
1:24 .25 mile run

All on Treadmill...
1:13
1:16
1:25
1:30

@DJ #208. The band is called "Rammstein"

Re: treadmills' slow acceleration. What I did was bring the belt up to running speed, noted the distance (so 400m is current distance +400), hit the stopwatch and gunned it from there.

M/24/5'10"/155

Decided to go for a different sorta warm-up today, starting with some ring practice. Hung the rings in the only place at the UW IMA that there's enough headroom for a full muscle-up, took my false grip, and went right into my VERY FIRST GROUND MUSCLE-UP EVER! What really caught me off-guard was just how effortless it was, but when I tried again I started overthinking it and failed a couple times. After a short break to run downstairs for a bit more chalk, I tried once again and immediately got my SECOND MUSCLE-UP EVER! Again, it felt effortless. And again, when I tried to chain another one on I lost sight of what I did right and got stuck at transition a few times. Regardless, I'm so stoked right now!

Anyway, after ran upstairs to the track, did 3 rounds of 10 air squats and 10 seconds of stretching the achilles tendon each leg, followed by a 200m warm-up sprint.

As RX'd:

1st 400m: 1:16 (tied PR)
2nd 400m: 1:25
3rd 400m: 1:31
4th 400m: 1:33

I believe I'm getting closer still to understanding POSE, though man are my feet hurting after that 3rd sprint (certainly showed in the times).

Off to Europe for the next 2 weeks, and am unlikely to be able to do any WODs remotely as RX'd but will try to do what I can when I can.

Also, Josh, it was great meeting you today man.

Take care!

Rx

1:36
1:32
1:28
1:26

6:02 running
6:00 rest

12:02 total

m 44 5'9" 181 lb

as rx'ed

cfwu x3
11:56

m/28/190/6'1

as rx'd

1st workout= 14:02

2nd workout= 2hours and 30 minutes

practice squat clean and jerk 95#
on secound attempt bash chin on the jerk
keep going for a couple more reps than realize chin is gushing blood..go to bathroom see that stiches will be required...run to car for time and dial my dad who is lucky enough to be a medical doctor tell him to get ready with the needle and thread....drive across the cayman islands for time (about 26 miles)....lay down in bed as my dad performs surgery on my face..

nice WOD

as rx'd

me = 11:40

brand-x scaled WOD

wife = 20:35

This was my wifes first WOD and am so proud and glad to have her be a part of this.

BW 174

1:02

Then decided to do "Helen":

7:36 PR

Total time s Rx'ed: 11:22

So im not sure of the times....2 much math for my want so yeah.

I'm just getting into this and after a couple of months or so, actually feel fairly comfortable with most of the WODs. Love it, though. I checked my distance after today's, and actually ran 1.5 miles total. My total run time was 13:30 before you add in the 2 min rests. The hills in my neighborhood added to the intensity for me, but am I even in the ball park? I guess I'll have to do this again at the track to find out because it looks like I'm way behind lots of others. As much as I suck at running, you would think I would've got this right the first time. Crap!!
I was just wondering...

1:15
1:27
1:38
1:38

37M/5'10"/166#

Warm-up: CFWU - 3 rnds.

As Rx: 5:08 running + 6:00 rest = 11:08 total.

Cool-down: 400m walk.

PR by two seconds. Outdoor track. Got this one in just before the rain. Cold air was a little tough on the lungs. The Mexican food I ate for lunch was a little tough on the stomach.

m/37/5'11/190
Warm up
5 min jump rope
20X 135# back squat
Row 1000m
10X Bar muscle ups
10X handstand pushup

Wod 4 rds 400m rest 2min:
12:04 total time.

54
56
56
53

such a crap workout....this is nothing

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round. Row 500M.

Subbed 500M Row due to rain.

Row 500M 1:47
Rest 2 minutes
Row 500M 1:47
Rest 2 minutes
Row 500M 1:51
Rest 2 minutes
Row 500M 1:50

Time: 13:36
Foam roll after

1:13
1:16
1:18
1:15

slight incline at the finish

hope for sub 1:10 next time

30/ f/ 135#

did warm up
then did "cindy" 19 rounds in 20 minutes

then did
2:20
2:10
2:11
2:25

Came out with guns a blaz'in and blew my load on run 1. Thats ok new PR.

Run 1 - 1:04:56
rest
Run 2 - 1:30:26
rest
Run 3 - 1:26:26
rest
Run 4 - 1:15:23

Total - 5:16:31

1:24
1:28
1:27
1:28

45/M/150

I guess I forgot how hard quarters were, good stuff. Done after weight workout:

1:10
1:09
1:05 (not sure how I eeked this one out)
1:17

Guess I should shut my mouth, huh gaucoin?

m/21/173/5'11"

rx

1:12
1:26
1:34
1:28

Yoga before running is slow. Blah.

m/59/175/5'10"

My first day doing crossfit. Sprinting is a lot harder than distance running.

Total time: 12:54 minus 6:00 rest = 6:54 for the run. Thanks

CFWU- pu's 12@ 30lb.
2:06
2:11
2:08
2:11

1:23
1:24
1:25
1:26

M/28/183/5'11"
1:19
1:19
1:22
1:24
11:26 total w/ breaks

M/29/6'3"/175

As Rx'd

Total time = 11:35

I think I may have done this in 11:22 last time. No gas in the tank today.

Day 52 of the 100 day burpee challenge.

M/25/6'0"/230
As Rx'd:
12'40" including rest brakes.
Every time I sprint I'm faster and that makes me happy!

A good 2 hour surf session before :) Good times! My PR is 1:12

1:13
1:13
1:15
1:17

TOTAL: 10:58 (with 2 min rest between)

I stayed pretty consistent throughout all sets. This means one thing...I DIDN'T GO HARD ENOUGH IN THE INITIAL SETS! I have to get a PR next time.

57 y.o. 5'10, 159

600 m
1:46
1:45
1:40
1:43

Might have been able to break a minute if I had a 400 m track

M/28/170

On treadmill %0.5 incline - Speed 11
4 x 1:23 with 2:00 rest

m/ 26/ 74"/ 200

1:14
1:16
1:19
1:19

Anthony (M/30/168)

Deadlifts
45x10
135x1
225x1
315x1
405x1
475x5

Bench Press
45x10
95x5
135x5
185x5
205x5
225x5

400m Run - 1:11 (course has four 90 degree turns and a turn around)

My right hamstring was a bit tight today from the 5km, but it didn't bother me at all during deadlifts. Felt really good actually. Bench was fine. 400m was a bit slow, even for our obstacle course, but it felt good.

11.57

1.28, 1.27, 1.32, 1.30

I like running these under 90s, but reminds me of running a sub6 mile in 1984 or so ... still lots of ground to make up! Paul

Good Evening all,

Did the 400s
1:01
1:01
1:04
1:00

Give or take teh 400. Also did corssfit endurance with rower 2 minute output for 6 rounds 1 minute rest between rounds
wanted to work on Oly lifts or powerlifts, but weather was bad rained while I was out doing teh 400s. So I worked on 3 rounds of max handstands, 3 rounds of max L sits and front, left, right and back planks max set for one round.

Core defense techniques tonight with stretching.

Semper fidelis and God Bless.

m/30/5'9"/188

1:10
1:25
1:30
1:35

Went to my old high school track for this one. Nostalgic in terms of local, but not my times. I have been following the WOD since Oct 10th and every workout exposes another weakness. I have a long way to go, but I am feeling better every day.

m35/5'8"/165

12:52 as rx'd with three 2 min breaks

#136 Illini Jason

Hey, let me know where you guys will by staying in Indy for the mini. I live in the city -- maybe I can swing by and buy you a beer ~

My thoughts to Gunner and his family. Take care.

Rowed 2 mins/rested 2 mins. I was too tired to track the meters rowed in each interval.

as rx'd 11:32

m/25/185/6'

400m out in the cold and wind.

1:09
1:23
1:25
1:27

Fastest single lap since high school track, but overall 8 seconds slower than my PR. Legs feel like lead and the cold was sapping their strength.

as rx'd:

1:06
1:07
1:07
1:08

As Rx'd:

1:06
1:21
1:30
1:37

5:34 total not counting the 2 minute breaks.

Is it normal to have the time jump so much? I am psyched because 1:06 is a 13 second improvement over the last time this WOD was done, but is it normal to jump 15 seconds on the second round? Is it indicative of a specific weak link?

45/76"/191

CFWUx3x16

treadmill run - inclement weather

10 mph
10 mph
9 mph
9 mph

f/27/128

11:42 total time including 2 minute rests

Rain and kids

Subbed Annie as rx'd 8:33

70 burpees out of 85 left to do tonight... almost there!

As rx'd
12:15 total

27 yom 6'2" 155#

Pre: CFWUx 3

WOD: 4x 500m row with 2min. rest intervals
1:46.9
1:50.3
1:55.7
1:54.2

Post: 100 ring pushups
Very pleased with times. I could probably get to high 1:30's or low 1:40 for my 1RM pr 500m split, but not when I'm doing four of them. I did this WOD back in March and my slowest split this time was faster than my fastest last time. I always feel completely gassed after this seemingly "easy" sprint workout. Crossfit rules.

Averaged 2:04 per round. Absolutely pathetic. I guess it's time to start some serious running.

Played tennis yesterday after the 5K the day before, so I took a rest day today. Anybody that thinks 4x400 is easy is either running too slow or has no ability to sprint.

as Rx'd 1:23, 1:24, 1:26, 1:25. That cfe workout took it outta me. But excusses are like @ssholes everyones got one.
Semper Fi

As Rx'd on top of a the moat at Ft Monroe.

1:ll
1:14
1:20
1:20

1:18
1:19
1:22
1:20

total=11:19

did this after 4 rounds of
800m run
15 incline pushups
10 thrusters with 12lb medicine ball
20 crunches

M/40/184

First workout back from the desert!

As Rx'd

1:09
1:21
1:31
1:27

11:28 total

1:05
1:11
1:16
1:19

on gravel track @ the academy

As Rxd on SMC track
1:09
1:18
1:23
1:21

Total time 11:14

f/32/5'4"/130

On a very wet, hilly street:
1:16
1:29
1:39
1:30

=5:54 Total (6 second PR!)

Inconsistent but I went all out on the first one...

Special K 3:27, 3:25, 3:22, 3:07
Me: 2:12, 1:49, 1:43, 1:43

did 2 minute defense for the first time instead. as rx'd: 11:33 was hoping for sub 11 but i really didn't know what to expect

As rx'd

CFWUx2 (ring P.U. and dips)

1: 1'13"
2: 1'15"
3 1'18"
4: 1' 16"

Ran around the apartment complex. Odds were slight gain in elevation, evens slight loss in elevation.

1:07 (350m, forget how far I was supposed to go)
1:20
1:30
1:25

Overall improvement, and not bad performance-wise.

Before runs I worked on squat cleans:
198x3/220x1/242x1/264x1
first 2 runs: 1:16/1:32
way to windy outside so I moved inside and finished with 2x400m rows: 1:16/1:21

36/M/190

1:40
1:45
1:47
1:40

5:62 total

1) 1:15
2) 1:20
3) 1:26
4) 1:25

First time running 400's using POSE. 1st round pr by 4 seconds.

I have only played around with POSE when running the 5K and only started to really feel like I am landing my feet properly in my 4th round today.

Does anyone else get the following sensation:

1) you feel like you are almost "late" or "behind" a little on your landing foot.

2) you are "pushing off" using your hamstring.

In my jog over to the high school track I focused on increasing or backing off my speed by changing the angle of my ankle.

Neat stuff.

M/19/5'11"/165

1:22
1:30
1:37
1:37 (not sure of exact time)
Total: 12:06

as rx'ed
total time - 10:41
run time - 4:39

splits were 1:02, 1:07, 1:15, 1:15. must have taken two extra seconds of rest somewhere in there because that's not adding up just right! sorry!

1 km run for warm up
1-1:03
2-1:04
3-1:01
4-1:17

M/27/185

1-1:24
2-1:21
3-1:21
4-1:23

m/27/200#/5'11"
treadmill
1:02
1:02
1:02
1:02

I have some concerns about the Brian MacKenzie video and CFE.
I think there are some great sessions in CFE that would work well for most runners however these are nothing new you would find very similar sessions in most marathon programs e.g Jack Daniels.

They constantly go on about long/slow as if this is the norm for marathon runners. Most weekly trainings would incorperate some tempo runs, fartlek, hard intervals and long runs with fast finish eg 30k steady followed by 5-6k hard. The shorter interval sessions are important but it is the long runs with the fast finish that will get you through the last 10k.
I didn't quite get the reference to Ryan Hall running 100 miles and how he and the people he trains would not run any where near this. Have you been able to achieve sub 2.10 using this type of training.

M/37/205/5'7"

1:23
1:39
1:53
1:52

Attn: Any Crossfitters who have been to AFGHANISTAN, particularly those who have been to FOBs, BW or other contractors, and those with helicopter experience there. I may be headed there and would like some info. Please reply to email address rather than post. Thanks.

25/m/185lbs

Total overall time= 11:18
Did this on a hilly grass trail

Treadmill running (maxed at 11mph)

5:47 running time (treadmill had to get up to 11mph for each round also)

I want to go to the track the next time this one comes around

as rx'd

1:45
1:43
1:44
1:45

Had to use treadmill (ran 11 mph, 11, 11, 12, 12 with 1.0 incline) 12 mph was max for treadmill.

10:44

Did 5 rounds because I misread the WOD, total time with 5th round was 13:58

M/51/211/5’10”

1 1:56
2 1:42
3 1:51
4 1:36

Distanced measured w/ GPS. Odds slight uphill and, of course, evens down on Iowa country road. Kind of cool (41F) outside this early evening.

OVH Squats
10x45
10x55
10x65
10x75
6x95 (don’t have enough small plates to go to 85)
7x95

Press
5x95
5x100
5x105
4x110

Round 1 1:10
2 1:25
3 1:20
4 1:20

Total 11:15

m/22/218

subbed 4x500m row w/ 2min rest intervals

1:42
1:43
1:45
1:46

m/24/189

substituted 4x 500m row with 2min rest intervals:

1:37
1:40
1:43
1:44

m/19/160/5'9"

can only use a treadmill that goes to 6 minute miles tops so:

1:30 for four rounds

1:25
1:40
1:55
2:05

m/31/155/5'6

1:18
1:23
1:27
1:32

Weak!

1:25
1:40
1:55
2:05

***Forgot to mention, 2x1/7th mile track, so ~460m per leg.

M/23/150 GregAWu

Runs on treadmill @ 3% incline
1 - 1:50
2 - 1:40
3 - 1:31
4 - 1:35

5(hill-ish sprint @ 10% incline, 400m) - 2:20

1) 1:01
2) 1:10
3) 1:20
4) 1:17

Total Time: 10:48

As with all workouts, there are going to be some people that will do great at this and some that struggle. I will be with the later.

1:09 (:08 PR!)
1:18
1:19
1:20
11:06 total time (PR by :12)

m/39/5'4"/140

*Improvement from last time doing this, 3/20/08, in ( ).

1) 1:17 (-0:02)
2) 1:22 (-0:09)
3) 1:25 (-0:08)
4) 1:27 (-0:03)

m/41/163/6'

as rx'd

1:26
1:30
1:30
1:34

In New Hampshire now with nothing but the side of a small mountain to run up and down....and my lower back can not handle the downhill pounding. So my workout was to all-out sprint uphill from Lynne's mailbox to her distant neighbor's mailbox. It took me 2:30 to painfully limp downhill to start over again.

1x38 seconds
1x42 seconds
1x44 seconds
1x43 seconds

These sprints hurt much worse than my usual 400 meter sprints back home. Glutes, hams and calves on fire, lungs on fire too. Good workout.

1:11
2:00 rest
1:15
2:00 rest
1:21
2:00 rest
1:18
----
11:05
Dirt track

M/19/150lbs/5'9"

As rx'd 11:07

1:17
1:17
1:18
1:15

F/38/5'6"/140

1:37
1:34
1:47
1:35

M/41/5'11"/185

1:26
1:24
1:35
1:31

M/265/28/6'3

As Rxd

1:45
1:45
1:53
1:41

1:21
1:18
1:17
1:20

Been off Crossfit for 2.5 cycles, and off Zone for almost three weeks. Feels great to be back on both!

11:59 total.,
5:59 without rest.

I didn't record splits, but the first round was 1:17.

As Rx'd on a Treadmill

1:55
1:30
1:35
1:36

it seemed inconsistent and I would speed it up to my ability. I'm not sure if I could do better on a track.

anthony kennedy unfortunately you don't understand why I say we wouldn't do 100 + mile weeks of training... Ryan Hall does not do any strength and conditioning. And before anyone jumps in and says he does... Bosu ball bicep curls isn't strength and conditioning! Nor is the crap that these guys can GET AWAY with... My or our ability level really has nothing to do with it. What does, is that we have taken all types of athletes and pulled them away from a program that would have them training 20+ hours a week and get them better results... On less then 10 hours a week! Yes Elite level athletes too. The problem with this is you actually have no idea what we are doing. Your statement is indicative of this. I've never seen an endurance program that asked for the athlete to do strength and conditioning 4-6 times per week. Please enlighten us?

treadmill... on 2X incline..
bah.. treadmill has no comparison to outside...

1:30 each lap.. fast as the treadmill would go.

22.m.135.65"

as rx'd
1:19
1:20
1:30
1:25
*it was ALOT colder this time around

Last Time:
1:15
1:16
1:19
1:28

M/29/195/6'0

CFWU x 3

WOD as rx'd
1:22
1:22
1:24
1:25

as rx'd:

1:14
1:24
1:19
1:29

Faster than last time!

m/30/6/205

As Rx'd on treadmill. Raining outside. Treadmill maxed at 10 mph. Mastered my technique after the first two rounds, letting the treadmill get up to speed and then getting on and tracking time/distance.

1:32
1:35
1:30
1:30

1:36
1:33
1:37
1:40

1:16 / 1:22 / 1:26 / 1:26
Can't wait to do this on a real track. The last 3 times I've used my Army pace count.

m/31/5'9"/167

11:38 (PR by 2:04)

Couldn't get to a track, but I could get to the gym so I made up the WOD below.

As many rounds as possible in 20 min of:

1 Clean and Jerk (135#)
1 Thruster (135#)
2 Push Jerks(135#)
3 Hang Power Cleans (135#)
5 Pullups (Chest to bar)
8 KB Swings (1.25 Pood)
13 Situps
21 Squats

Completed 7 rounds and change (up to the pullups)

M/31/140

1:03
1:02
1:02
1:01

total: 4:08

44 seconds faster than 1/23/08.

30/m/5'10"/215

...ran 400's around the neighborhood.

1:22
1:24
1:27
1:26

Run + Rest = 11:39

38/m/190
as rx'd

1:28
1:28
1:33
1:26

Total= 5:55

sub row 500m

1:50
1:48
1:58
1:46

1:16
1:16
1:18
1:19
total of @ 11min 10 sec.

as rx'd. moderate uphill on rounds 1 & 3; same downhill on 2 & 4.

1:20
1:18
1:20
1:19

1:08, 1:15, 1:19, 1:20

My legs hate me!

Total time: 11:02

1:16 PR
1:24
1:26
1:26

Whooped!! I am beat. Still trying to get my muscle up. Came really close at the certification, but no dice.. Soon, I hope!

Cheers!

#88...I just wonder if she is single.

m/33/180/5'9"

As Rx'd

1:20
1:21
1:24
1:25
I'm tired.

M/40/5'10"/177

1:44, 1:38, 1:36, 1:34

1:19
1:18
1:19
1:19

11:15 total

1:15
1:10
1:11
1:14
then 50 HSPUs

14:53 as Rx'd. first workout after a log hiatus. feels so good to be back. I have a long road back to being where i want to be physically.

ran on treadmill, would have rather found a track, rained all day.

all four around 1:22-1:24, treadmill would only go up to 12mph. Pretty tired though, makes me wonder how I used to run these almost 30 sec. faster only 7 years ago.

I just want to thank everyone for this site and training schedule. During this time of year I don't have a ton of time to hit the gym and this is by far the best workouts I have every done! This is still my first full week and every workout kicks my butt. Looking forward to the future wod's and the progress!

No offense - but I'm not sure if you guys aren't pushing yourself hard enough...... or if you guys have amazing stamina.

But anyways... not trying to rip on anyone.... actually if I went a little lighter, I'd probably get a better overall time. Since my time is actually worse (11:23 vs 11:17) than it was in March. Nevertheless my 1 lap improved 6 seconds.

Lap 1 1:05
Lap 2 1:22
Lap 3 1:29
Lap 4 1:27

TOTAL 11:23

25/M/5'9"/175

As RX'd

1:19
1:14
1:14
1:15

f/46

Warmup - working on the kipping pullup with a band

WOD: 1:50, 1:56, 2:06, 1:59

10 years of not running much definitely shows. Thanks to Jason, who kept hollering "Under 2 minutes! Under 2 minutes" and who jogged alongside on the last one (in flipflops!) to help me kick in the last one ;-)

At least they were all faster than my 400ms in "Caleb" a few weeks ago!

m/31/175
run 400 meters rest 2 min 4 rounds for time 12 min 3 sec I need to start eating better.

M/46/145

Warm up with; 800m jog; 10 pullups,15 pushups,15squats; 400m total of crossovers, side to sides, backward jog; 2x100m of 80% sprint and 100 slow jog.

1:08 / 1:20 / 1:24 / 1:26
Total time: 11:18

First lap was same as last time. Overall time was 6 seconds faster.
Shaky and blah for 2 hours after.

12:30

Last time I did this was November 14th.

1:09
1:23
1:32
1:37

blah. No PR's, I had to rush the warm up, and rush the work-out, I had to leave for hockey.

1:30
1:21
1:21
1:17

1.17
1.20
1.21
1.22

m/5'3"/155/28

1:13 (pr)
1:27
1:36
1:34

11:50 w/ rests

bouldered hard for two hrs in the eve

Four rounds for time:
Run 400 meters
Rest 2 minutes

Total: 14:13 (2;11, 2:03, 2:02, 1:57)

Steep hill, 2 the sign and back, 400m by the map but I'm sure it's not perfectly exact.

1:12
1:10
1:16
1:28

Legs about fell off afterward. I was pleased with the effort.

on treadmill @ 2% incline
1.41/1.02/1.30/1.10
11.24 total

1:31
1:30
1:29
1:33

(subbed rowing)

M/21/5'6"/160
I was comming off of three weeks leave and didnt do many good things for my body while on leave so these are not the best times in the world.
1:34
1:31
1:35
1:33

1:48
1:52
1:58
1:54

On a treadmill;

13:18

Treadmill was bad choice, too slow setting it up each time when it goes off in between rounds. Go to the track next time.

m/35/6'9"/228
In honor of Federico "Rico" Borjas kia 10/16/08 in A-stan. Crossfitting only a week now & bit off more than I could chew, but I finished 45:32. RIP Rico.
50 Push Ups
20 Hang Cleans
50 Pull Ups
20 Push Press
50 Sit Ups
20 Push Jerk
50 Wall Balls
20 Dead Lift
50 Air Squats
1 mile Run

m/35/6'9"/228
In honor of Federico "Rico" Borjas kia 10/16/08 in A-stan. Crossfitting only a week now & bit off more than I could chew, but I finished 45:32. RIP Rico.
50 Push Ups
20 Hang Cleans
50 Pull Ups
20 Push Press
50 Sit Ups
20 Push Jerk
50 Wall Balls
20 Dead Lift
50 Air Squats
1 mile Run

5:56 (1:28, 1:29, 1:29, 1:30)

Mile warmup
1:16
1:14
1:15
1:19
Much better than last time, though I feel as though I could have gone faster on the first two, I need somebody to chase.

27M 6'5" 230#

m/36/195

as rx'd

1:39
1:36
1:37
1:34

m/31/230/68"

as rx'd

1:32
1:35
1:48
1:42

Yeah, Dean Karnazes looks ancient....

ran 1.5 miles to track

as rx'd

1:20
1:16
1;14
1:18

ran 2 miles home

m/41/184

1:25
1:25
1:24
1:30

did after CFT

on treadmill at 10 mph

faq course, 63,64,73,73

M/30/73"/190

1:25
1:26
1:25
1:25

on treadmill

1:27
1:29
1:28
1:28

after a half hour ring training workout and my first muscle up (WHAT!)

1:13
1:10
1:13
1:17

m / 170

0:58
1:05
1:04
1:01

Fine, I'll eat crow. The workout was pretty tough, but it was shorter and less taxing than the heroes / women workouts.

I'll admit that I have gotten hooked on the quick and intense CF and CFE workouts, and I believe that this type of training does result in well-rounded / functional fitness. However, I would be completely convinced if there was more objective data posted of the strength / speed gain by athletes when they switch over to a CF / CFE type regime, especially with the run times. I notice a discrepancy between the scores for the regular workouts versus the run times (i.e. I am more frequently impressed by the amount of weight that people use here and the speed that they finish the regular workouts than I am with the run times posted).

1:20
1:26
1:30
1:26

I mistakenly thought we were supposed to rest only one minute.

Age 52/BW 247# Subbed 500 meter rows for the run (2:03.0/2:01.3/1:59.1/1:57.2). Then hit single arm benches with 75# on the "big bar" ladder (10/8/6/4/2 per side).

1:36
1:35
1:38
1:37

VERY abbreviated warmup...walked 400m to cool down then did some pushups and situps.

CHK: 1:36; 1:40; 1:44; 1:45

KS: blisters on feet, so biked hard 5 min then 2 min rest 4 reps: Cal count: 40, 41, 43, 44

CHK: row 8 reps of 20 sec on 10 sec off, then 5 min of consistent rowing: 136 cal

KS and CHK 3 rounds: 5 overhead press; 8 push press; 10 kettle balls
100 lunges
20 back extensions

Forgot to post this yesterday.

12:45

Didn't break it down by sets. Oops.

Aloha,

Jordan

1:10.09
1.14.73
1.18.54
1.18.00

fat boy needs to start runnin again lol

cfwu x3
As rx'd.

081025 1:57,2:01,1:57,1:57 total 13:52
080320 1:58,1:51,2:02,2:09 total 14:02 just aft surgery
071319 1:28,1:37,1:40,1:44 total=12:29 PR

1:32
1:25
1:27
1:34

1:33, 1:38, 1:44, 1:41

Did this yesterday on CCT:

1:29
1:28
1:28
1:30

Surprisingly consistent.

1:24
1:27
1:35
1:37

+8 minutes = 14:05 total

As RX'd

14:30 total on treadmill.

Completed the whole thing in 10.46

2:00
2min rest
2:00
2min rest
2:05
2min rest
2:07

total time 14:07

Run in the late afternoon Florida sun.

0:48
0:55
1:05
1:04

Done on a 200m indoor track which sucks because the corners are so tight!

1:42
1:35
1:29
1:24

Okay, 0:48 musta been a mistake because I just looked up the world records and well, they are only 6 seconds better??? So, ya maybe when I was running I stop/started the clock or somthing, but I know the 0:55 is accurate.

28 yom 174lbs

not feeling well today.

1:33/1:26/1:23/1:25

Foot problems getting better. Done on a Middle School 400m Track.
1:27
1:40
1:46
1:50
43/m/170

F/142/31

1:55
1:52
1:48
1:45

Not my best times, took me 21 seconds longer total than last time but just getting over foot problems so not too bad considering!

Did this after CFT;
1:30
1:30
1:43
1:52

Did run on Waikiki beach. Time suffered due to running on sand and having to run around a couple of mooring lines.

2:08
2:12
2:11
2:16

1:23
1:22
1:18
1:20

Total: 5:23, 15 seconds better than last time.

as rx'd

1:00
1:07
1:15
1:20

2 minutes rest isnt enough to keep my times consistent!! But it'll improve!!

1:03
1:25
1:35
1:35

1:15
1:09
1:13
1:11
at MacDill track at about 6pm after a CFT -- have not done this one in a while
35m/170/68"

Okay, 0:48 musta been a mistake because I just looked up the world records and well, they are only 6 seconds better??? So, ya maybe when I was running I stop/started the clock or somthing, but I know the 0:55 is accurate.

Been sick... finally getting better.

M/35/180
1 MIN PUSHUPS-48
1 MIN SITUPS-46
THEN
LAP 1: 1:36
LAP 2: 1:33
LAP 3: 1:34
LAP 4: 1:35

32/m/170

cfwu x2

total time was 12:46 done on a treadmill. it was about 1:45 seconds i think for each round. round 1 was set at 9.0, 2nd 9.5 and last 2 were set at 10.0

(1)--1.46
Rest
(2)--1.29
Rest
(3)--1.47
Rest
(4)--1.32

Cfwu x 3

1:30
1:35
1:45
1:40

2 months of x-fit. pullups went from 3 to 12, push-ups 30 to 80. weight lost 12lbs. Im addicted.

treadmill
1.39 9.0mph
1.41 9.2mph
1.38 9.4mph
1.32 10mph
waiting for the belt to ramp up takes time

All four laps within seconds of 2:00, fastest was 1:58, slowest 2:01.

age 42
bwt 215#
1-1.38
2-1.38
3-1.39
4-1.37
total: 5.52

M/34/180/6'0"

Tried a different strategy today. I just ran as hard as I could every time.

1:12
1:07
1:15
1:22

The second round destroyed me, obviously from my times. My course is an out and back. I'm really curious to try this on a track where I don't have to come to a complete stop and change direction. I'm thinking I could shave off 4-5 seconds... Next time.

M/18/135

as rx'd, run estimated on the intramural field.
4 rds of:
400m
2min rest:

1:26, 1:24, 1:23, 1:22. gotta get faster, but ill see how fast i really am next time on the track.

M/170/25/5'10
On treadmill:
10.0 MPH
11:0 MPH
11.5 MPH
12.0 MPH (very tiring)
Not sure of times since treadmill is tough

34/M/190/6'

Outside:

1:04
1:05
1:11
1:09

on treadmill,

1'13
1'07
1'07
1'08

f/25/5'9/138

1:17, 1:25, 1:26, 1:21
gusty wind conditions

Outside in Very gusty wind

1:13, 1:19, 1:17, 1:17

Slower than last time I did this (did indoors)

As rd'x

(outside in Quebec, cold and windy)

11:40

Mart

1:29,1:27,1:29,1:26

M/39/150

Treadmill

1:41, 1:37, 1:30, 1:26

should start @10.0 next time

treadmill

1:32 all rounds

First "mile" ran in over 6 months, so Pukie and his friend Wheezy were jogging next to me laughing.

:1::50
:1::56
:2::02
:2::01

Yeah, the track and the watch don't lie. Really am that slow.

25/f/5'6"/148

1:44
1:54
1:55
1:43

on outdoor track, finally found a place to get away from doing this on a treadmill.

rd 1 - 1:15
rd 2 - 1:19
rd 3 - 1:24
rd 4 - 1:22

**knocked over 20s off each round from previous**

rd 1 2:00
rd 2 2:00
rd 3 2:00
rd 4 2:00

M/30/6'2"/260lbs

6:47 (as Rxd minus the 3 two minute rest periods and not sure if the field was exactly 400 m)

29/m/64kg

9:42

52
53
54
53
Laps of a soccer pitch. Approx 340 metres.

~1:20
~1:21
~1:21
~1:23

total time: 11:27

7 sec slower than last time, but last time was an eyeballed 400m.

6:03 total (including getting the treadmill up to full speed)

Rx'd
1:09
1:06
1:06
1:06
Station 7 out and back
Pratice KB cleans from the bottom B&A

CFWU,

Nice sunny day in VA, some wind.

1:32
1:32
1:32
1:35 (and I tried for another 1:32!! )

M/6'2"/185#/27y
11:13 As Rx'd
1:18
1:14
1:25
1:16

1:27
1:35
1:44
1:44

I think my times were slow because it might be a 440 yard track ;)

m/38/190/70"

CFWU x 3 (minus pull-ups)

1:13.1 (PR)
1:28.7
1:37.0
1:38.1

Total work time 5:57.1

Compare to 080830
1:24.5
1:22.5
1:25.3
1:28.6

Total work time 5:40.9

station 4
1:22 11mph
1:13 12
1:13 12
1:28 10

kicked my ass
tito

400 m jog warmup

1:12
1:19
1:23
1:26

50 pushups after last round 2:13

23 yrs. old/ 5'10"/165

1:22
1:28
1:32
1:39

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:55
1:50
1:48
1:46
-------------------------------
Compare to 080830

1:56
1:45
1:42
1:39

Four rounds for time:
Run 400 meters (subbed row 500M)
Rest 2 minutes

1:47(PR), 1:50, 1:52, 1:54 Total 7:23 Last time total was 7:16.

3 rounds (first time at a near sprint in VFFs),

1:07
1:24
1:25

No scaling next time.

I f*cking hate 400s.

Going to go puke now.

M/30/5'9"/165

1:13
1:16
1:17
1:17

Really was hoping to get closer to a minute :(

1:33
1:33
1:34
1:35

11:28

1:30
1:22
1:21
1:25

Run 400m
Rest 2mins

1.13, 1.21, 1.25, 1.21

1:38
1:38
1:34
1:29

Did this at 10mph on treadmill. Rested only the duration for the treadmill to go another 400m without me.

25/5'9"/138

1:22, 1:22, 1:26, 1:25

Total: 11:35

total time was 5:26, felt pretty good

10mph
11mph
11.5mph
12.5/11.5mph

goal for next time, individual times and under 5 min

46m 200# 6'9
as rx'd, though not on a track, so times seemed a few seconds fast. measured distance with logmyrun.

1:15, 1:18, 1:23, 1:25

46m 200# 6'0

as rx'd: 1:15, 1:18, 1:23, 1:25

1:14 (-1sec)
1:22 (same)
1:31 (-4sec)
1:33 (+2sec)

21/m/5'3" 138

4x400

1:50
2:18
2:00
2:10

Used pace count to get 100m distance and relayed f-b twice

At a horrible Globo Gym in Houston, TX. Finally was able to get to the gym today, 081027.

(On treadmill)
1:45
1:40 x3

1:53
1:50
1:59

After the 3rd one, I had the worst stitch I've ever had in my life, probably resulting from a number of factors including lack of sleep, poor nutrition due to lack of sleep, and underhydration before hand. I only rested the 2 minutes and did a 3:00+ on the last 400m.

47/m/184
As rx'd
1:52
1:50
1:46
1:47

36/m/172

11:14, PR by 26 seconds.

1:09 was first split, I can't remember the rest.

Last time:
Total 11:40

Not sure what the splits were.

36/m/172

11:14, PR by 26 seconds.
That would be 5:14

1:09 was first split, I can't remember the rest.

Last time:
Total 11:40

Not sure what the splits were.

500meter rows,
all times btwn 1:53-1:56

12:42
Got faster in my later splits as usual but I don't remember the times now.

1:32
2 minute rest
1:30
4.5 minute rest (bathroom)
1:28
2 minute rest
1:26

first chilly, windy run of the season...

L1 1:12
L2 1:22
L3 1:28
L4 1:23

5:25 Total

wretched performance. i've got some redeeming to do next time.

(Lap PR 1:04 | 4:55 Total PR)

M/48/153/1-1-06

Done 10/27 on indoor track

1:17 (Adult PR)
1:23
1:27
1:26

Total time 11:33 as Rx'd (PR)

32m/5'10"/200#

Treadmill would only do a max of 10

1:30
1:30
1:30
1:30

SWA
183/M/31/6'0"

Edmonds Cinder Track
Pushing Baby William (BobStroller 20 lb. 7 mo. old baby)

1:34
1:26
1:24
1:23

11:47 total time

32/m/172

1:30 each

m/24/180/5'9"

~12:30

had to run on the indoor gym track where 1 lap is 1/7 mile...stupid track team

4x400m 2minute rest

1:40
1:42
1:47
1:51

total 7min

1.25
1.21
1.15
1.11

27/m/74kg

0:48*, 1:14, 1:22, 1:28

* Figured out measured distance can't have been 400m and extended by another circa 80m for subsequent runs

Ran out in front of my apartment on the street. Straight section with slight incline 200m in. 17:12. Hard and fast. Felt the groove on the 3rd and 4th. The dust came off and I was good to go. Love to do that one again.

1:14/1:14/1:13/1:14

10:55 with rests, 4:55 without rests.

24/10/08
On the track (cold evening, windy)
R1 1:06
R2 1:08
R3 1:12
R4 1:14

1:14.00
1:13.54
1:13.60
1:14.56

47 YOM 166LBS 5' 9"

12:00 AS REXED

MONKEY BOY [18/m/230#]

L1 1:14
L2 1:58
L2 5:57 (walked)
L3 1:49

Total 10:58

1:16
1:19
1:17
1:16

1:31
1:30
1:29
1:32

let me try that again

1:31
1:30
1:29
1:32

CFWU x 2

CF Total

Press -- 150
DL -- 335
Squat --315

4x400 on TM @ 1%

11.2
11.2
11.0 to 10.5
10.5 to 10.0

1 1:11 (PR)
Rest 2-3 min (didn't time rest interval)
2 1:19
Rest 2 min
3 1:23
Rest 2 min
4 1:25

I gave an honest effort. No sandbagging. Ran in flat-soled shoes (non-running) and am anticipating sore feet tomorrow. Tried a zero heel strike method...not quite sure if it's really "pose" running or not.

Chance
28/m/170lb/6'2"
1:53.8
1:45.9
1:43.5
1:43.0

Mario
26/m/183/6'1"
2:05
1:50.7
1:50
1:45.7

26/m/183/6'1"
2:05
1:50.7
1:50
1:45.7

M/36/142

@ home, runs outside, out & back, crushed my last times...

1:17
1:28
1:31
1:27

33/M/180

1.25
1.22
1.20
1.26

I used a treadmill since there isn't a track available. I hate sprinting on treadmills.

M 35/225

first run in over 2 mos. knee rehab.
out-n-back at home. slight incline on way out.
felt ok, but got winded real fast

1:36
1:37
1:48
1:52

Subbed rows due to weather:

mws:
1:30
1:40
1:54
1:57

jlss:
2:14
2:19
2:24
2:29

Actually did this one in the future :) Tuesday
400 meters
2 min rest x4

1, 3:something started at 5.5 and increased speed
2, 2:45 AT 6.5 and increasing speed
3, 2:33 AT 7
4, 2:15 AT 7.5

Pretty good considering I suck at running.

1:18
1:15
1:19
1:21

Total: 11:13

M/29/220
1:45
1:40
1:37
1:37

Total: 12:39

M 34/145/5'7"

1:28
1:28
1:26
1:26

m/37/185
All PR.

Round 1- 1:22
Round 2- 1:35
Round 3- 1:41
Round 4- 1:29

1:29
1:27
1:24
1:19 PR

Haven't done this for a year; back then, I did it in 12:12 and although I was on a different treadmill and in Charlotte for work, I did all rounds at 9.5 or 10mph, mostly on my toes and turned in a 12:27 time. I want to do this on a track to get a real time next time.

1:20 1:18 1:21 1:17

warmup: Movement prep
12:23
Late after watching 3 kids hockey games, and with a cold
1:45-1:34-1:35-1:29
Still know I’m not fast...

fran- 5:12

1:59
2:29
2:10
2:37
on treadmill

41m,72/220
good warm-up
RX'd
1:42
1:38
1:35
1:33

ML -
1:19
1:19
1:24
1:24
ran on street

EJEJJEJJJEJEJJEJJEJJJEEEEEJEJJEJEJEJJEJEJJEJEJEJEJ
M/35/169
1:21
1:30 ONLY DID 2 ROUNDS

27/m/203

CFWU x 2

Bench Press Work: 135 x 8, 185 x 5, 225 x 3, 245 x 1, 255 x 1

WOD as rx'd: 1:30 each round

1.33
1.38
1.38
1.41

Total: 11.30 (pr) as rx'd
last time: 13.12

Done on treadmill

1:30
1:30
1:35
1:50

m/36/6'4"/97kg

1.13
1.11
1.13
1.15

m/32/6'2"/187
:59
:59
1:01
1:01

Slower than last time, legs dead from the week.

33 yom 208 lbs

1-1:43
2-1:53
3-2:02

as rx'd

1:18
1:17
1:17
1:17

As Rx'd

1:10
1:13
1:17
1:17

CFWU
1:23 / 1:22 / 1:23 / 1:22
Used indoor track
M/47/185#/72"

1:23
1:29
1:42
1:31

pretty lame times...will make up for it next time

Jennie: 27 F 160# 5'9"
1. 1:25
2. 1:28
3. 1:33
4. 1:30

M/35/168
IN ADDITION TO 1:20 AND 1:30 OUTSIDE DID
ON TREADMILL: 10.5,11.0,11.5, COULD NOT MAINTAIN 12.O ON LAST ROUND

1:20
1:19
1:26
1:31

M/44/5'11"/190

Total Time 11:30

1:17
1:18
1:23
1:32--this one was painful

On gravel 400m track

25/M/5'8"/135lb

1:10
1:10
1:14
1:18

i just bought the asics piranha racers and i must say they are fantastic. i've never clocked sub-1:20 for all 4 rounds in this WOD before.

for those who are into serious racing, check out those shoes. i heard the adidas adizero is pretty good as well. (note: these shoes are for neutral runners, NOT RECOMMENDED for people who require motion control)

Ah, I remember doing these a few years back for baseball in highschool. My best, when 18, was 0:56 (we did them three times a week! So I had to be clutch!) presnently, they were as followed:

Lap 1: 1:12
Lap 2: 1:15
Lap 3: 1:28 <---- Brick Wall about 200 m in
Lap 4: 1:34 <---- Brick wall about 150 m in!!!

1:17,1:32,1:50,1:45

m/34/5'9/173

CFWU - 3 at home. Therefore, no pullups, no dips, no back ext. 12 pushups ea set. Superman each set.

1:13, 1:30, 1:28, 1:39 - 13:50 ttl

8/30 in front of house after trop storm 1:14, 1:23, 1:20, 1:31
3/20 - 1:17, 1:24, 1:29, 1:33
First time: 1:21, 1:25, 1:34, 1:33

Temp in high 20s. Somewhat disapp with times in spite of this. Need to do better on ensuing rounds.

62 sec, 70sec, 80sec, 80sec

Overdid it on the first round??

Last time difference in first to last was only about 10-12sec.

total time- 11:04

split 1- 1:23
split 2- 1:16
split 3- 1:17
split 4- 1:18

very pleased. Wearing Vibram KSO's. biggest difference between splits 7 seconds. also ran the 5k WOD for two days ago at 19:34. pretty pleased with myself

goofed up and rested 3 minutes. don't know why I thought it was 3. Ran on the road so I did 4x1:30.

117-124-117-116-116

didone extra cause i was feeling ok.

Meyer- 1:16-1:14- 1:17- 1:15
PR_ 1:15-1:15-1:13-1:11

G- 1:45- 1:52-1:52-1:50

44/m/165

1:38
1:34
1:29
1:29

9.7, then 10.0 on treadmill, maxed out, must do these outside from now on

1:25
1:26
1:30
1:22
@ home w/ hill 25 deg. w/ running on edge of hill in gravel

45/M/155#

11:50

1:34
1:24
1:26
1:16

in a time of 12 mins and 30 secs
Good time for me.

starting running again after 1 month off from Achillies tendonitis

1.30
1.30
1.33
1.32

CHK and Ks oops, we did total time w/ resting, not individual rounds.
CHK: 13:23
KS: 18:47